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  1. Tues, Jan. 8, 2013 7:15-9:00pm

    by , January 9th, 2013 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great!


    Warmup:

    600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free)
    (600/600)

    Kick Set: (something that Chris Stevenson could probably handle w/out fins)

    4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem
    4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s
    4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though

    100 EZ
    (1300/1900)

    Main Set: High Quality EN3 work (30-31 HR/10 sec.)

    3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22)

    3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach.

    3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05)
    These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something

    200 EZ
    (2000/3900)

    300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm
    (300/4200)

    4 x 25 Sprint @ 1:00 - did all Free

    300 EZ and out

    -------------------------------
    4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man
  2. 01.08.13 - Tuesday workout

    by , January 9th, 2013 at 12:38 AM (Pete's swim blog)
    Swam at the Marriott pool again. Did things a little different today. The pool is actually shaped a bit more like a backwards "J". Today, I tried starting at the stairs at the deep end (3 1/2 feet), turning 90 degrees at the wall and then heading toward the stairs at the shallow end. I either flipped at about 12.5 yards and headed back for a 50 yard lap or managed the shallow end for a 75 yard lap. This worked better than yesterday but it was still awkward.

    SCY

    600 Warm up

    10 x 50 - 12.5 underwater/12.5 hard free/12.5 easy free/12.5 underwater
    5 x 200 pull
    10 x 75 alternating br/fly
    1 x 150 Fly
    1 x 150 Br

    300 Cool down

    (3450 Total)
    Categories
    Swim Workouts
  3. Week 14 - weights and a stretch swim

    by , January 8th, 2013 at 09:10 PM (After a long rest)
    Rushed home from work on a rainy evening to get to the pool. I lifted for about 40 mins.

    Weights
    Stretching for 5 mins
    4x(10x bench, military press, inclined bench, interior lat pull downs, exterior lat pulls, leg curls, reverse leg curls, biceps, leg press)
    3x50 situps

    Swim
    400 free
    8x50 catchup drill
    6x100 free on 1.30
    4x100 kick on 1.50
    200 easy back and free
    Total 2000

    I felt pretty good doing the weights tonight but felt really bad in the pool. I feel some inflammation in the glands in my neck and hope to god I am not coming down with the flu. It's going around the office! I took extra vitamin c when I got back to the house. I guess I will know one way or the other in the morning.
    Categories
    Swim Workouts
  4. Recovery day...

    by , January 8th, 2013 at 08:08 PM (Alex's swim journal)
    I realized when I was about half-way through today that I really should have taken the whole day off. I was so worn out from the stroke work and the cumulative effect of the last 7 days. I intended to do about 2000-2500. I did 1700. Last Tuesday was the January 1st: no swim. Ditto, the previous Tuesday. As it turns out those are the only two days I've had out of the pool in a month now. I focused just on form today, even when I was pushing it a little the times were horrible.

    Here's how it broke down:

    400 fr EZ on 8:00 (this came in around 6:50)
    4 x 100 pull w/ buoy and paddles on 2:00 (1:34-1:37)
    4 x 50 fr on 1:00 (:44-:46 ugh!)
    14 x 50 relaxed*

    *I started off doing 150-worth of kick with short fins in streamline (50 each: dolphin, back dolphin, back), then I did 150 w/o the fins and w/ the board (3 x 50 breast kick), then I did 3 x 50 br, 3 x 50 bk, and 2 x 50 free (the fr were around :40; maybe I was finally warming up?). Lots of interruptions during this set, as everyone I hadn't seen in over a week showed up (I've been there, where were they?) and they wanted to chat. OK, I didn't mind the chatting either.

    Tomorrow I'm anxious to see if I can't swim a little faster.
    Categories
    Uncategorized
  5. Tuesday 1/8/13

    Tuesday 1/8

    AM only Crossfit

    Warm-up:

    4:00 squat and hold
    2:00 jump rope
    10 negative pull-ups

    Deadlift to MAX: 225 lbs

    W.O.D.

    Did the following as a ladder 10 reps, 9 reps, etc. down to 1

    burpee to box jump (using 30 in. box)
    hand-release push-ups
    lunge w/ 25 lb plate above head
    plank-ups
    Categories
    Swim Workouts
  6. Tuesday, Jan. 8

    by , January 8th, 2013 at 04:18 PM (The FAF AFAP Digest)
    Recovery Swim/SCY:

    650 various

    8 x 50 fly drills @ :10 RI
    50 EZ

    3 x (4 x 50 w/agility paddles) @ :10 RI
    1 = front scull
    2 = scull switch drill
    3 = human drill
    4 = DPS free
    50 EZ

    4 x (6 x 25 DPK shooters w/fins) @ :40
    1 = back
    2 = belly
    3 = right side
    4 = left side
    5 = 360 twirling, 1 kick each side
    6 = EZ back kick
    100 EZ

    Total: 2450


    ++++++++++++++++++++++++++++++++++++++++++++++


    Really needed a recovery workout today. Hoping for HIT tomorrow.

    Booked my spring vacation today. Rats, our first choice was booked. I need to be better at planning my vacations as far in advance as my swim meets! I will be limited to a resort pool and body surfing swimming wise. I also booked a hotel room for Indy today too. Teen Fort made some noise about wanting to go, but not sure if it fits into her schedule yet.

    Still not sure what to sign up for at my next meet on Jan. 20 ... https://www.clubassistant.com/club/m...1029&smid=4336. 50 back/100 back/50 free would give me the most rest, but I don't really want to swim two backstroke events. Talk about indecisive.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/09/2013

    by , January 8th, 2013 at 04:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 300 4:40
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:30

    1 X 200 kick + 100 swim

    15 X 50 choice 1:05
    odd: easy
    even: fast

    6 X 75 kick 1:45
    Third 25 fast

    1 X 100 IM 1:45
    1 x 50 stroke 1:00
    4 X 25 fast :30 #4 on 1:30
    Four rounds.
    50's & 25's: Round 1 fly, 2 back, 3 breast, 4 choice/no free

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  8. Tuesday, January 8, 2013

    by , January 8th, 2013 at 03:38 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 77, pool at 79, 99% water clarity.
    Sunny with humidity at 66%

    Warm up
    3x100 FR SKP
    4x100 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)

    *Set 1*
    1200 FR Swim as;
    4(50 steady/50 fast, 100 steady/100 fast)

    *Set 2*
    3(4x200 on :30/:45 rest) per round; FLY, BK, BR; do 200s 1-4;

    1. 200 Kick
    2. 200 as 50K/50DR
    3. 200 as 50/DR/50S
    4. 200 Swim as 25 steady/25 strong


    *Set 3*
    10x100 FR Swim on :10 rest w/paddles, snorkel as 50 steady/50 strong

    *Set 4*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    Warm down:
    100 EZ FR

    Comments:
    Starting today, I should be able to train LCM more consistently and build up my LCM endurance and sense of LCM pacing. Yesterday after the workout with two breakthrough sets of SCY 200s and 75s, I felt fine with minimal aches, and soreness. Then I did stretches, dryland work, had plenty of protein, fluids, solid meals throughout the day, and a good night's sleep. Yet, this morning while not really sore or tired at the start, in the warm up I could feel the effects of yesterday's workout. I was not planning to go hard today anyway, put the focus on stroke form, technique, effort and not on times off the clock.

    Set 1 - I like to do swims going steady and then fast, etc.

    Set 2 - Eventually I will train to swim a 400 or 200 IM, so keeping the strokes in the program 3-4 times weekly.

    The breakthrough today in Sets 3 & 4 was that I finally started doing flip turns with the snorkel. Since I got the snorkle about 6 months ago, I struggled on freestyle flips as the snorkel kept moving and coming off on hard pushoffs. So eventually I put 2+2 together and made the snorkel head straps much tighter, and that made the difference. Sometimes it will still shift slightly and is not straight, which bothers me, so I use my arms on the recovery stroke to give it shove back in alignment.

    Updated January 8th, 2013 at 05:17 PM by fdtotten

    Categories
    Swim Workouts
  9. 1\8\13

    Dryland at CAFB fitness center
    Vertical drop/jump from bench platform (~18")

    • Hop off bench (with extra mass) and jump once to rebound landing
    • 6 x 1 x (35, 45, 50, 55, 60, and 65lb dumbbells)

    Iso lateral leg press (explosive, fast effort reps)

    • 4 x 8 - 10 x (70, 115, 160, 205 each leg)

    Leg curls

    • ?

    Calf extension machine (resistance feels 3x what it should)

    • 1 x 10 x 180 done fast (kind of catch it at the bottom)

    Streamline-arm situps

    • 3 x 10 x ouch
    • ~ 20 bench
    • bottom of rep about 3 -4" off

    Torso machine

    • 6 x 5 x (120, 130, 140, 150, 160, 170 ea side)

    Various elastic band shoulder exercises

    • Powerful contractions
    • 5 - 10 reps

    Dips + elastic band resistance

    • 2 x 10

    I originally planned to toss the 20lb med ball for a set but both raquetball courts were used.

    Probably won't swim today. I've been swimming about 4 x / wk this winter which is less than I used to, but when spring comes I will pick up to 5-6 x / wk, but still a little less than before.

    Weighed in at 162lbs - everybody comments that I am too skinny and I agree. My wife disagrees for some reason and likes the weight I'm at.

    Updated January 8th, 2013 at 02:15 PM by __steve__

    Categories
    Uncategorized
  10. Mon Jan 7th, 2013

    by , January 8th, 2013 at 12:59 PM (Ande's Swimming Blog)
    Mon Jan 7th, 2013

    Recently Renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team?
    Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
    2013 South Central SCY Zone Championships
    April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays

    Swam on Sat:
    Did not swim on Sun


    Today:
    Bess Coached
    noon - 1:15
    SCY UT Swim Center main pool
    Swam with Jim Sauer
    Beside Bob, David Alley & Sarah Groff who got 4th in womens Tri in London
    She was fast


    Warm up
    went around 500

    Main Set

    3 x 200 on 2:20 right into
    3 x 150 on 1:45 right into
    3 x 100 on 1:10 right into
    3 x 050 on 0:35

    ?

    2nd round
    attempted
    3 x 200 on 2:15 right into made 1st 2 then faded on 3
    3 x 150 on 1:40 right into skipped a 50 or 2
    3 x 100 on 1:05 right into totally missed these
    3 x 050 on 0:35


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  11. Monday 1/7/13

    Monday 1/7

    PM only SCY

    Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper).

    400 swim 100 FR/100 BK
    400 pull w/ buoy + snorkel

    9x100
    1 @ 1:40 K/Sw/Dr/Bld
    1 @ 1:20 12.5 yards kick off each wall
    1 @ 1:10 RED HR (1:01, 1:01, 1:00)

    6x200
    1 @ 2:15 AEROBIC (2:11)
    3 @ 2:15 RED (2:09, 2:10, 2:08)
    2 @ 2:30 BLUE (2:07, 2:05)

    200 EZ

    Total: 3100

    Updated January 9th, 2013 at 10:01 PM by Calvin S

    Categories
    Swim Workouts
  12. Did round-the-clocks today

    by , January 8th, 2013 at 07:24 AM (Mixing it up this year)
    Saturday I started doing some spin bike riding with 30 minutes saturday and 30 on sunday. Last night I only got 20 minutes in but I have to say it goes by fast with a good movie on. For me it has been Mama Mia, and when they break into song my ride gets faster. I have to increase my workouts since I like to eat and this year my metabolism is going haywire on me. Time to shed these pounds.

    Left shoulder is still an issue but it has gotten better. Now I am dealing with a head cold and just before a meet that I normally am healthy for. That won't stop me.

    500 free every 4th lap drill
    500 free kick moderate w/zoomers every 3rd lap fast

    Round-the-clocks (once around the clock at each interval) I would have added 3x50@:40 if I was healthier
    12x50@:55 free held :44
    6x50@:50 free held :42
    4x50@:45 free held :43

    200 back
    200 free kick w/zoomers
    300 free w/strapless paddles keeping a 6 beat kick
    200 EZ

    Total 3000 yards
    Categories
    Swim Workouts
  13. Mon, Jan. 7, 2013 7:00-9:00pm

    by , January 8th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    It was really nice having 2 days off from swimming over the weekend, but I did get in 7 hours of paid work Saturday, so that's nice. We celebrated my older daughter's birthday yesterday, and just basically relaxed around the house. Then back to the grindstone again on Monday...

    I signed up for the Lake Washington Masters Meet (Feb. 17th), in Kirkland, WA today. I'll be swimming the 200 Fly, 200 IM, 50 Fly, 100 Fly, and 200 Free. I've got a little duel/potential double dual in the 200 Fly with Chris Chapman from the Lake Washington Masters team. He's an excellent sprinter, probably THE BEST in the area...but he's scared of the 200 Fly. It happens to be basically the first event of the meet, so I threw out the challenge, and he accepted. Anyone else want in? Or to just place your bets?


    Warmup:

    800 Free (w/ every 8th length V-Sit Scull)
    (800/800)

    6 x 200 SDK w/ short fins @ 3:15 Desc. 1-3 (went from 2:35s down to under 2:20s)
    (1200/2000)

    10 x 100 Free Pull @ 1:40 (cruised 1:04/1:05s)
    (1000/3000)

    Main Set:

    12 x 100 IM @ 1:50 Desc. 1-3 (went 1:17s/1:15s/1:11s) very last one was 1:07

    2:00 rest

    12 x 100 Free @ 1:30 Desc. 1-3
    started with a 1:05, then dropped to 1:03s, had a few 1:02s also...final one was :59+/1:00-
    I was originally shooting for my mile pace, but I think I dropped a bit below that...or maybe not. We'll just have to see later in the year!

    100 EZ Kick/float on back
    (2500/5500)


    8 x 50 Choice Sprint @ 1:00 - did all Free, but couldn't really go too fast after those earlier 100s
    (400/5900)

    4 x 25 SDK underwater (no fins) @ 1:00
    with my short fins I take about 17 kicks for these...today w/out fins I was taking 20 kicks to cover the same distance. Not bad I guess?

    200 EZ

    -----------------------------
    6200 Yards

    Updated January 8th, 2013 at 01:30 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. 1\7\13

    SCM at club
    Warmup

    • 500 fr

    20 x 50 @ 0:90

    • was a 5 x (50 fly, kick, br and fr)

    10 x 50 @ 0:75

    • Dive from side, smooth streamline and breakout, freestyle with fist, hop out and repeat

    450 flutter kick with board

    • 11:20

    100 flutter kick with board

    • just as slow


    2550
    Water was warm and swimming was a slow, stroke counts were also higher than before. Didn't think the wetsuit helped as much as it did until now. It helped with everything (pace, stroke count, body position) except all-out efforts and fast turns. I guess it would be the equivalent to a pull buoy.
    Categories
    Uncategorized
  15. 1-7-13 Feelin' Tight

    Typical Monday at work. A little more physical than usual. This might be the reason I felt so tight through the following.

    500 swim
    400 pull
    300 no walls , I hate these swims
    200 IM kick
    100 non free, went 50 bk, 50 br
    5 x 50 @ 55, 3/4 catch up drill, Love this drill

    7 x 50 kicking drills w/fins on coaches whistle
    --coaches choice

    swim @ 1:30 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    rest 2 min

    pull @ 1:25 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    5 x 50 @ 55 stroke sprint/ez free by 25
    --went fly, bk, br, bk, br

    100 w/d and home to watch the game

    4300

    Although I felt really tight I swam pretty well. Getting better at pacing and "swimming" my own race at practice.
    Categories
    Uncategorized
  16. 01.07.12 - Monday workout... sort of

    by , January 7th, 2013 at 09:27 PM (Pete's swim blog)
    Swam at Anaheim Marriott pool solo. Swimming options are slim for the next couple days. I was pleased to see the Marriott pool was about 25 yards. I walked it off this morning and it indeed looks to be about that size. The pool is a sort of l-shape with lots of odd angles. The ends of the "L" both had stairs but if figured it wouldn't kill me to flip before the wall. So, I started off at the only wall and swam toward the stairs that were furthest from me. As I got closer and closer, it kept getting shallower. Suddenly, my fingers are touching the bottom and I've got 10 feet to go. I got to the stairs and sat down it what was the "toddler end". Maybe 18 inches. That's what I had to work with so I made the best of it. Had to learn to make an awkward open turn in shallow water but it worked out.

    SCY

    300 Warm up

    25 easy (so I could flip at the "deep" end)
    10 x 50 (hard fly/breast down, easy free back)
    25 easy
    10 x 100 Pull
    50 Easy
    12 x 75 (mix of fly, breast, free)

    300 Cool down

    (3000 Total)
    Categories
    Swim Workouts
  17. Monday, Jan 7 - Almost Back

    The fast guys did their own thing today - Roger, Dave, Dave, and Danny - their sets started out to fast for me. Ray, Keith and I swam together and started with some longer sets. Peter is out of town in Southern California - wondering if he is mixing it up with some of the swimmers out there!

    Had my speed back today - at least for the first 2500 yards. It helped that I was swimming beside Ray. After 2500, I started losing speed and at 3700 yards it felt like I had swam 7000 yards. Worked in some breast and fly. Was sort of glad that Peter wasn't there - I could not have swam any push sets with him at the end.

    2x500 on 7:30 (6:50 good for warmup; 6:32 - a good 500)
    100 Back
    5x200 on 3:00 (2:37, 2:36, 2:38, 2:36, 2:35 - a good set for me)
    100 Back
    10x50 on :50
    100 Breast
    200 Kick Free/Fly
    2x50 Fly w/fins
    3x200 Back w/paddles on 3:15
    200 Kick
    6x100 Free w/paddles on 1:40
    200 IM (3:27)
    3x100 Free on 1:40
    4x50 Breast/Fly/Breast/Free
    100 Free

    5300 yards
    108 minutes
    Categories
    Uncategorized
  18. Week 14 - Distance

    by , January 7th, 2013 at 08:16 PM (After a long rest)
    I felt good today. My pain from last week had gone and overall I felt strong the entire practice.

    warm up

    400 free
    6x50 catchup
    400 IM 25kick, swim,drill,swim
    400 IM swim

    Main set

    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy

    Set 2

    8x75kick on 1.05 with flippers
    6x75 free on 1min breathing 3 on odds and 5 on evens

    Set3

    6x50 on 35 long on turns and no breath off the wall. Held 30-31 on all of these.

    Warm down
    100 easy

    Total 4550

    15 minutes on the vasa swim bench. 20 pulls per set with 15 second rest

    I made all the main set 100 times on the descending times holding 1.03 upto the 1.05 set, then dropped to 1.00 on the 1.05 set and went 59 on the last 100. I am finally starting to feel strong and I am enjoying increasing the yardage. My hurt is a different kind of hurt from when i first got back in the pool, and i feel like i am making good progress.

    I signed up for my first meet on 19th January. I am only doing 3 events but I am really looking forward to doing a few events in a short period of time to gage my progress.

    Updated January 7th, 2013 at 08:38 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Indy Off / 2013 Vision

    by , January 7th, 2013 at 06:40 PM (Of Swimming Bondage)
    It really pains me to write this, but Indianapolis Nationals is going to be a no-go for me. This bums me out to no end as Indy remains my favorite pool in the country and I was really, really, really looking forward to racing there. Beyond that, my absence breaks by 5-in-a-row streak for attending spring Nationals. On the bright side, the reason is kind of good as I had a talk accepted at a geeky conference that my company likes to make a splash at each year. The downside is that the conference is May 5th to 8th; while I technically could jet over to Indy after that, I know two things to be true:
    • This conference is draining -- it's a big selling / customer engagement opportunity for us so I am usually running (and on my feet) from pre-breakfast meetings until late in the evening. I would be physically wasted if I showed up in Indy.
    • With the amount that I travel, tossing a full week away from home would not be fair to my family.


    So, while I'm bummed from a swimming perspective, I'll adapt. In fact, I've already begun to develop a backup plan:
    • I'm going to use my SCY season as a re-building effort. In part, I need to do this because of the nagging shoulder problem. I intend to use this time, as well, toL
      • Focus on my technique.
      • Play around with new technology/toys
      • Experiment with different training approaches in and out of the pool

    • I'll race in meets locally through April. Although the AZ calendar's not up yet, we should have

    • I'll set my sights, though, on trying to race fast in a June LCM meet ... hopefully the Colonies Zone Championships in Richmond.
    • I may or may not show up for some part of the Mission Viejo Nationals; if I do, it will probably only be to swim relays and for 2 days max as that time of the year is full-on-family time.


    Today's efforts ended up being all on the dry-side:
    • 30 minutes yoga + meditation
    • My routine of pre-hab / injury prevention stretch cords
    • My first (very limited) time back with weights, doing 10 reps each of
      • Bench w/15 lb dumbbells
      • Rows w/15 lb dumbbells
      • Tricep press w/15 lb dumbbells
      • Hammer curls w/10 lb dumbbells
      • Calf raises



    I did the weight work for two reasons:
    • I wanted to see which exercises (rows and traditional curls) caused pain and where in my left arm (forearm on both). I'll be scheduling some time with an ART guy (www.ironcare.com) in the next week or so and want to be able to tell him what causes the pain.
    • Once I have my shoulder/arm healed, I do want to build back into a weight-lifting routine. One of the things I want to play around with this spring is better overall / total body fitness vs. just training to swim fast.


    I really, really, really also dislike the extra spaces the new blog formatting introduces seemingly randomly between paragraphs.
  20. Stroke work is killing me... softly?

    by , January 7th, 2013 at 06:18 PM (Alex's swim journal)
    Apologies to Roberta Flack. I also could have titled this post "The experiment continues." After my first exclusively freestyle workout in a while (the 20 x 200 on 3:30 Saturday) I went back to the Y on Sunday expecting really just to get in a warm-up and cool-down, maybe some turn and start work in between. During my 1000 warm-up I did 400 fr in 6:40 and then 4 x 100 on 2:00--my 100s felt hard but relaxed and I was bringing them in at 1:24-1:25... in a warm-up! Last week (or maybe the week before, the holidays have me all goofed up) it was 1:26-1:27, but certainly not the day after a distance workout. What's going on here? I have some theories ... maybe you have some of your own, feel free to share, here goes:

    1. My freestyle yardage is down, but I'm not doing anything slower than BASE (1:40), a lot at the threshold 1:32-1:36, and often throwing in sets with faster work. So it's quality, rather than quantity. By comparison, the first 7 days of 2012 I swam a total of 18,400 yards, 16,850 of which was freestyle (almost 92%). In the same time period in 2013 I have 20,750 yards but only 13,400 freestyle (64.6%): the total freestyle amount is down, the percentage is down, but the quality for the most part is much better; no garbage, maybe this is what is driving me off the plateau finally.

    2. Incorporating more drills and stroke work for IM is benefiting my freestyle as well. This theory seems to contradict the concept of specificity, so I better qualify this... I'm sure there is a point of diminishing returns, but introducing the other strokes into my workouts is helping my range of motion, balance, core, and stability of muscles that work differently in freestyle... while still providing the same aerobic effects, if not enhanced aerobic effects, since I have to work that system so much harder in training new muscles, movements--while simultaneously providing extra recovery and injury prevention for my freestyle.

    Those are the working hypotheses; unfortunately when I began this journey into the land of middle-d and IM a couple of weeks ago I didn't have the foresight to add controls to my personal experiment; so it may very well be that 1 and 2 are working together in mysterious ways that I don't fully get (isn't that part of the fun?).

    Oh, but this is a love-hate relationship (enter Ms. Flack ). I love mixing in the stroke work; it's very challenging, but...

    My fly, my back, and my breast strokes are HORRIBLE! I would say they "suck," but I want to keep my G-rating. There are slight, ever so slight improvements. For example, my back is now slightly less sucky than my breaststroke. This is very strange, since I probably did 4% of my overall yardage last year as breast... whereas back accounted for like .0008% (not an exaggeration, by the way) of my total 2012 yardage; and fly, even less. So basically, I've been working on fly and back for about 3 weeks and already they are both faster than my dang breaststroke. Ugh.

    Today's workout exemplifies this love-hate thing (3850 SCY/90 minutes):

    Warm-up (1000/20:00):
    400 swim (100 fr, 100 bk, 100 br, 100 fr)
    4 x 100 on 2:00 (1:28-1:32)
    200 IM, relaxed (3:30)

    Main sets:
    5 x 100 IM on 2:30 (1:36-1:40)
    5 x 50 bk on 1:30 (:54-:55)
    5 x 100 br on 2:30 (mostly around 1:48)
    5 x 100 fr on 2:00 (1:30-1:32*)
    3:00 rest
    500 free in 8:12*

    Cool Down:
    12 x 50 on 1:30 (used IM order: 1-3 fly, 4-6 bk, 7-9 br, 10-12 fr)

    *My freestyle at the end of this workout was tanking big time , the stroke work had me so exhausted...even with a 2:30 interval (or 1:30 on 50 back set). That kind of interval in a freestyle workout would have me snoring after 10 reps, I'd probably be so cold I would tear something anyway, but with the new (for me) strokes I was looking at the clock and saying "Really?! I've got to go already?"

    I was disappointed in the times throughout; I wasn't trying to swim AFAP, but thought that 85-90% effort might bring better results; I think I might be worn out from yesterday's 2000 in which I didn't in fact do a good enough cool-down and, feeling good from my warm-up, decided to race Scotty in some 50s back and breast, ending with a 100 IM (1:32)... love/hate.

    IM; Killing me softly!
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