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  1. Over the Moon! Zones, Day 1

    by , April 20th, 2013 at 07:22 PM (The FAF AFAP Digest)
    I was exceedingly glad I rested hard the last 4 days. I had a lackluster start, but from then on it was fast.

    100 free, 58.4, Zones Record

    This was a mediocre swim. I wasn't jazzed up to really really crank it with a relay soon after. I had a great start (9 SDKs) and took it out very conservatively given my concern with my 100 conditioning (28.0). Unfortunately, I only got a toe on my second wall, which stopped me dead in the water. Mollie said she say me stop dead/look splayed and wondered what happened as she zoomed by. This mistake demotivated me for my second 50, though I finished in 30.3. That botched turn cost me a good second, I'm sure. Definitely slower than my SCM 100 free from Dec. I've been frequently flipping too far from the wall in practice and I think this carried over to the meet. I've also never had fantastic flip turns since I race free infrequently. This is an item I really need to focus on. Mollie did point out to me that this time was a Zones Record, which did make me feel better.

    Mixed 200 medley relay, 50 back lead off, 27.29

    Our medley relay won overall with a 1:42. Our flyer went 22.0. Teen Fort split a 30 in evil and was happy. I was super pleased with my 27.29 leadoff, which is only .03 off my NR. I had a very good start. My only flaws were a bobble in my streamline on the second 25 and I was a bit too shallow (Yes, I hyper-analyze all technique aspects of my races.) I took fewer kicks on the second 25 since I was perilously close to a DQ on the second length at the Albatross meet. I did put in a split request on this swim in case anything goes awry at Nats.

    50 fly, 25.90, NR

    I had almost a 2.5 hour break until this event and two cups of java. I didn't even bother to get back in the pool to re-warm up. I knew it would be a tight race with Fall, Susan and Margaret (who all went sub 27). Fall and Susan didn't have a ton of rest after their 100 back. I was excited to swim, felt energized and just had a great feeling about the race before I swam. I wanted to win; I was dialed in. When I set the NR last spring of 26.3, I wondered if I would ever go faster. But I only took 7-8 SDKs off the wall at Greensboro. At the Albatross meet in March (where I re-set my SCM WR), I opted for 10-11 SDKs off the second wall and I did the same here. That is definitely faster for me, and I'll stick with that. I also hit my walls absolutely perfectly -- so very rare. But I was still shocked when I looked at the timing board. Just over the moon about this swim. It is actually faster than the 45-49 record done in a tech suit. This swim will be hard to ever replicate. I was a little surprised to go so fast in my third swim of the day. But I was rested and I always swim faster in the afternoon, which is when I work out.

    Womens 200 free relay, 24.86 leadoff, PR/NR

    Our free relay won too! I was very surprised by my time (put in a split request) because I was feeling tired. 4 events is pretty rare for me. I've been working on taking more SDKs on free too. I took 9-10 off the start; in the past I've done 4-5. My old PR in this event is from 2009 with a tech suit. I've beaten every other 50 tech suit time, but not this one. Adding SDKs was the ticket! I was almost startled when the wall came up so quickly. I will say that I took a good long look at the wall this time. Still felt like my flip turn was subpar. This is under the NR on the books of 24.91, but I saw a spanking new 50 year old swam a 24.80 in a Colorado meet. So I will need to go faster at Nationals. I really wish it wasn't the last event of a 3 day meet.


    Thrilled with my day! And pretty pleased that my speed held up so well over 4 events. Feeling very tired now and am clad in compression gear. The couch beckons.

    Updated April 20th, 2013 at 11:46 PM by The Fortress

    Masters Swim Meets / Events
  2. Five days of swim workouts...

    by , April 20th, 2013 at 06:04 PM (Alex's swim journal)
    Haven't had the time to blog this last week, so I've just been entering my workouts into the FLOG and got to thinking I should go ahead and put Monday thru Saturday workouts in a single blog entry... that way I can take a look at a whole week at once, maybe see what folks think of this workout schedule. I wish I could say I was more intentional this week, but there were several days when I got to the pool and still had no idea what I was going to do. I did try to keep the hard day-easy day alternation and do have a sense for when I "need" to do 200s or 100s or 50s.

    MONDAY (3500 SCY/75 mins):
    1200 (alt. fr/pull by 200s)
    3 x 200 fly on 5:00 (all around 4:00)
    1 x 100 fly on 3:00
    300 back
    200 (100fly/100 bk)
    400 fr EZ
    200 BK
    100 BK
    200 BR
    200 free

    TUESDAY (3800 SCY/70 mins):
    400 ez swim
    4 x 100 on 1:45
    4 x 50 on :50
    masters minute
    20 x 100 on 1:40 (1:28-1:34)
    masters minute
    4 x 50 on 1:00-1:15 (200 IMO)
    4 x 100 IM on 2:15
    200 ez fr

    WEDNESDAY (3000 SCY/60 MINS):
    400 EZ
    4 x 50 spear w/ fins on 1:00 (:45-:46)
    4 x 50 pull on 1:00 (:44-:46)
    4 x 50 pull w/ paddles on 1:00 (:44-:45)
    4 x 50 free on 1:00 (:39-:40)
    200 pull on 4:00
    200 fr on 4:00 (2:52)
    400 recovery swim
    12 x 25 kick w. fins on :40 (4IMO: fly, bk, br--no fins on br)
    8 x 50 on 1:00 (400 IMO)*
    300 recovery/cool-down
    *Fly: :49, :53; BK: :48, :48; BR: :54, :57; FR: :47, :46 [total time 8:00; swim time: 6:42 for the 400 IM]

    THURSDAY (4200 SCY/80 mins):
    400 EZ
    200 spear w/ fins
    200 pull
    200 fr
    200 spear w/ fins
    200 pull
    200 fr
    200 bk spear w/ fins
    200 bk pull
    200 bk
    4 x
    200 fr (avg 3:08s)
    50 recovery swim
    1 x 200 fr hard (2:50) on 4:00
    5 x 100 on 2:00, swum as:
    -100 fr hard (1:16)
    -100 fly (1:48)
    -100 bk (1:48)
    -100 br (1:54)
    -100 fr (1:25)
    300 EZ recovery/cool-down

    FRIDAY (2000 SCY/38 Mins):
    500 ez fr
    20 x 50 on 1:00*
    500 ez fr
    *50s were :42-:44, w/ every 4th at :39

    SATURDAY (5600 SCY/110 mins):

    WU: 600 (200 fr/200 pull/4 x 50 on :50)
    MS: 3 x thru:
    12 x 100 fr on 1:45 (1:26-1:34)*
    1:00 rest
    400 IM on 8:00 (7:05, 7:08, 7:22)
    CD: 200 fr EZ

    *only in the last set did the 100s fall consistently over 1:30-1:31; the last four were in the 1:33 range. The first set was all under 1:30; the second set was right at 1:30-1:31, with a few falling in the 1:27-1:29 range.

    The whole week was kind of a mess now that I look back on it, but I'm encouraged by today's sets of 12 x 100 on 1:45; times are coming in a lot faster the what they were a few months ago for similar workouts; and back then I was doing 100 or 200 IMs between sets, not 400 IMs.
  3. Great workout at the Y

    by , April 20th, 2013 at 05:54 PM (Mixing it up this year)
    Lately the Y has been great at 83 degrees. Managed a great distance pace workout.

    500 free
    500 free kick w/zoomers

    40x50@:50 free #1-20 w/strapless paddles, bouy & snorkel holding :45 #21-40 no equipment 21-30 held :44 31-38 held :43 then went :42 and :41

    200 free EZ
    200 fly w/monofin 50 rt arm/50 lt arm/50 kick/50 swim
    200 fly kick streamline w/monofin
    200 back
    200 free

    5x100@1:45 free EZ
    500 free kick w/zoomers

    Total 5000 yards
    Swim Workouts
  4. Saturday, April 20, 2013

    by , April 20th, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79
    Cloudy skies with humidity at 73%

    Warm up
    200 FR as 2(25RA/25LA/50CU)
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8, SPL-6 (cycles)

    *Set 1*
    6x200 FR on 3:00 desc 1-3,4-6
    Did 2:15, 2:14, 2:12, 2:16, 2:13, 2:10

    *Set 2*
    1000 FR Pull w/agility paddles-tube-buoy
    Steady state technical swim, negative effort second 500

    *Set 3*
    6x200 K on 3:30
    50FR/50BK 3:01
    50BK/50FR 3:00
    50DK-Bd/50DK-bk 2:56
    50DK-Bk/50DK-Bd 2:51
    50BR-Bd/50BR-Bk 3:05
    50BR-Bk/50BR-Bd 3:03

    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round
    51, 49, 48, 46
    49, 48, 47, 45
    50, 49, 46, 44
    49, 48, 46, 44

    Warm down
    200 EZ

    Had to swim SCY at FMAC since FGCU was unavailable due to GCST weekend swim meet. After only LCM last six weeks, SCY felt awkward.
    Swim Workouts
  5. Mellow Riverbank workout

    This morning I swam at Riverbank with a friend. The kids team wasnít there, and it was remarkably uncrowded for abou the first 45 minutes of the session. (Then word must have gotten out). Hereís what I did:

    1000 warmup (400s, 200k, 200p, 200 IM d/s)

    200 pull with paddles, build

    5 x 300:
    Odds FR pull with paddles
    Evens ST/FR by 50s, with ST IM order
    [On the 4th one I tried doing 20 sprint / 30 easy on the stroke parkómust have pushed a little too hard, had to get out and do my emergency inhaler.]

    200 warmdown + play

    Tomorrow Iím going to a local meetóthe Commissionerís Trophy Relay meet, which is a free annual event run by the NYC Parks department. It was the first local masters meet I attended when I moved to the city, so I have a soft spot for it and am glad I can attend this year. Back then, in 1994, it was held at Riverbank, which is only 4 ft deepóI canít believe we were allowed to do dives off blocks into that depth, but we were, and did. Now the meet is held at the lovely Flushing Meadows Aquatic Center, which was built for NYCís 2012 Olympics bid, and is where I go for diving practice.

    When I signed several weeks ago, I chose to all four 50s, and Iím so very glad now I did. Then I was thinking sprints because I was excited about developing more strength and power with my lifting and diving, but now after being on a reduced workout schedule for a while Iím just happy I wonít have to swim more than two lengths at a time. Itís been a while since my last meet (since Iceland last May), and I was realizing as I was packing my bag for tomorrow just how out of practice I am at the whole getting-ready-for-a-meet thing. (Itís still far easier than preparing feeds for a multi-hour swim though!)
  6. Week 28 - Saturday(Taper Week 1)

    by , April 20th, 2013 at 11:11 AM (After a long rest)
    Todays workout was ahead of my daughters inter squad meet and was only 60mins. The workout was a mix of aerobic and quality sets. I really enjoyed this. The reduction of yardage was great too.

    Warm up
    500 swim with snorkel
    10x50 catchup on 45
    5x50 kick on 50
    5x50 12.5 fast,12.5 easy on 50

    Main set
    3x100 best avergae on 1.10
    200 easy
    5x100 kick with fins on 1.30
    4x50 AFAP with fins on 1.30
    200 easy

    Warm down
    500 with snorkel

    Total 3400

    I went 59,1.00,1.00 on the 100s and then went 22s with the fins on the 50s.

    Updated April 20th, 2013 at 03:14 PM by StewartACarroll

    Swim Workouts
  7. Short swims Sat

    300 swim
    300 IM (k,dr,sw by 25)
    4 x 25 choice (odds build, evens easy)
    6 x 75 @ 2:00 AFAP
    *1-4 50 k w/fins , 25 swim
    *5&6 same but w/o fins

    * 25's and 50's focus on speed and form strong swims
    100 IM mod r/20
    4 x 25 fly r/10
    100 IM build each 25 r/20
    4 x 25 bk r/10
    100 IM mod r/20
    4 x 25 br r/10
    100 IM build each 25 r/20
    4 x 25 fr r/10
    Masters min
    100 fr mod r/10
    50 fly r/15
    100 fr build r/10
    50 bk r/15
    100 fr mod r/10
    50 br r/15
    100 fr build r/10
    50 fr
    50 EZ

    3 x 50 fr build r/10
    3 x 50 stroke fast r/20
    3 x 50 fr build down r/10

    200 pull , stretch out swim

    turn work from middle of pool

    200 w/d


    We had a large crowd (for us) this morning. I am feeling better in the water which is good. What little bit of fly endurance I had before my little break from the pool is slowly coming back. This short stroke w/o was exactly what I needed.
  8. Friday, April 19, 2013 5:30-6:15pm

    by , April 20th, 2013 at 12:18 AM (Fast Food Makes for Fast Swimming!)
    Only time for a short swim tonight. I had to attend my daughter's "Math is Cool" competition. All the 4th grades from the various elementary school in central Washington were there for the competition. They did various individual and team testing first, then I came later and watched the "college bowl" games being played. They were paired up against 3 other schools in our room, and each went against the other schools in a battle of sorts. Needless to say...our school was there...may not have answered many questions ahead of the other teams buzzing in...but they were there, and had fun.
    Some of the questions were EZ (remember, these are 4th graders), but other questions were like "HUH????" and made me think of the gameshow "Are you smarter than a 5th grader?" w/ Jeff Foxworthy. I'm glad my daughter had fun tonight.


    Quick swim, there were very few kids there tonight with the meet going on this weekend in Spokane. I was able to get my own lane, and also able to just blaze my way through my own workout before I had to get out...


    500 Free
    400 Free Pull
    300 IM Drill on the Fly
    200 Flutter Kick w/ board
    100 Free

    4 x 125 Free Pull @ 1:35 (avg'd 1:23/1:24)

    4 x 100 (1 of each stroke IMOrder) @ 1:30
    went 1:10/1:20/1:29/1:08

    4 Rounds of:
    • 75 Free Build @ 1:00 (about :53s)
    • 25 Free Sprint @ :45 (:14-15s)


    100 EZ and gone

    2900 Yards

    Swim meet coming up on Sunday, USAS with the kids. Hopefully I'll keep up with them. Lots of fast ones there this year which is great! I doubt I'll make the podium for the distance pentathlon this time.
    400 IM, 200 Back, 200 Breast, 200 Fly, 200 Free