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  1. Sunday 04072019

    by , April 7th, 2019 at 07:20 PM (aztimm's training blog)
    Sunday afternoon solo swim @ Sendero Springs (SCY)

    1600 w/u various

    100 kick w/board + fins

    4 rounds (25 drill/25 free/25 stroke/25 free/25 drill), w/fins

    100 kick w/board + fins

    600 swim w/fins (8:17)

    100 kick w/board + fins

    4 x 150 swim w/fins @ 2:10

    100 kick w/board + fins

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    1000 free cruise (14:15)

    10 x 200 @ 3:00

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    900 free cruise (12:56)

    4 x 300 @ 4:30

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    800 free cruise (11:40)

    4 x 200 @ 2:55, swim w/Agility paddles

    200 easy swim no equip., 25 free/25 back/25 free/25 breast x 2

    100 free for time (just for kicks...1:16)

    300 w/d

    TTL: 11,600 yards

    Total for the week (Mon-Sun): 32,050 yards or 18.21 miles!

    I really wanted to get to Barton Springs this morning, but unfortunately storms prevented that. There was a big 10k run in Austin that was cancelled for the first time ever (Cap 10k). I barely managed to walk the dogs (at an early hour) and it was just starting to sprinkle as we were getting home.

    so I called the pool around 1 to make sure they were open, the gal says, "yes, we're open until 6pm" I clarify, "just wanted to make sure because of the storms." she says, "looks like they're all gone."
    so when I get there the pool was empty. I told them I was the one who called. I also told them that I was planning to swim for about 3 hours (just so they wouldn't get their hopes up of an afternoon playing on their phones in the room). When I was about the 8800 mark on my watch (doesn't track kicking), before I started the 800 I was doing feeds and one asked me, "how many laps is that?" I told him, "about 9000 yards."
    when I got out, all 3 guards came and asked me how far I swam. when I told them that guy said, "I can barely swim 300 for the lifeguard test." I said, "when I guarded it was 500."

    there were 2 others in the water at different points. one guy on the far end for maybe 30 minutes, then a guy went in a lane next to me when I was about the 9500 or so mark...seemed to be racing me.
    weather wasn't horrible. upper 60s temps, mostly cloudy (it got a bit sunny around the 10k mark).
    the water level in the pool was super high--almost flush with the edge. it is usually 3-4" below that. I guess that's what 4" of rain in 2 days does. it was a touch cooler, but that felt great for me. is much easier psychologically for me to do a swim like this outside. the gym pool is open nearly all the time, but 2 lanes, with questionable chemical levels....

    I'm still hoping for a swim or 2 at Barton Springs and/or Deep Eddy before my trip. but I think this was my last long swim. next week maybe 6-7k.
    Swim Workouts
  2. Friday 04052019

    by , April 5th, 2019 at 04:11 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero (SCY)

    1600 yards w/u various

    100 kick w/fins + board
    4 rounds (25 drill/25 free/25 stroke/25 free/25 drill)

    100 kick w/fins + board
    600 free swim w/fins (8:26) @ 9:00
    600 free swim w/fins, 75 free/25 stroke (8:36)

    100 easy swim, no gear

    3 x 500 swim:
    * free @ 7:30
    * 75 free/25 stroke @ :10 rest
    * free

    400 free @ 6:00 (5:39)
    2 x 200 free @ 3:00 (held about 2:45)
    4 x 100 free @ 1:30 (first was fast 1:17, others around 1:25)
    400 swim, 75 free/25 stroke

    100 fast free for time (1:14)

    200 w/d

    TTL: 7200 yards

    I was the first one at the pool and one of the last to leave. they open at 5:45; I usually roll in around 6, but figured that 15 min could be helpful, and it was today.
    the pool was quite busy for a while, there were people sharing lanes (not me though).

    I was just going to do a long warm-down after the 400s, but then thought I should see what kind of speed I had left. not much evidently.

    really hoping to get to Barton Springs this weekend. but they're calling for storms
    I could use both the open water and cold water experience. otherwise, I'll do another 10k (or so) in the gym pool, but I won't be happy about it.
    Swim Workouts
  3. Friday 4/5/19

    AM SCY Solo @ LRRC "Recovery - 1500 'on the house'"

    600 swim (150 FR/150 BK) w/ 4/6/2 turns (FR) + 4 FL kicks off wall (BK)
    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :40 SMOOTH kick w/ BD
    odd: FL
    even: FR

    200 EZ (practice dive on each even 25)

    Total: 1500
    Swim Workouts
  4. Thursday 4/4/19

    PM SCY Solo @ LRRC "Broken Swim"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x25 @ :40 V.S. FR kick w/ BD

    "Broken 500 FR" (w/ B70 Neuro Comp full body suit)
    4x75 @ :15 rest (40.98, 42.70, 43.34, 44.02)
    4x50 @ :10 rest (29.27, 30.04, 30.17, 29.09)

    Time: 4:49.61

    400 EZ

    Total: 2200

    SHOUT OUT: Trip, for getting my splits for me.
    Swim Workouts
  5. Wednesday 4/3/19

    PM SCY Solo @ LRRC "Pace work"

    400 swim every 4th 25 head-up scull
    10x25 @ :40 w/ fins
    odd: UW FL kick
    even: FL drill
    3x150 @ 2:00 D1-3 pull w/ paddles + SNKL (1:43, 1:42, 1:41)

    35 EZ
    odd: FL
    even: FR

    3x100 @ 1:40 FL kick on back last 25 UW w/ fins
    4x75 @ 1:10 D1-4 (:52, :50+, :48, :46+)
    :20 REST
    4x50 @ :50 FL @ 200 PACE (:29-, :29-, :29, :29+)

    300 EZ

    Total: 2400
    Swim Workouts
  6. Wednesday 04032019

    by , April 3rd, 2019 at 02:11 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero (SCY)

    1550 w/u

    100 kick w/fins

    4 rounds w/fins + board:
    * 25 drill/25 free/25 stroke/25 free/25 drill
    * stroke alternated back and breast (fly kick)

    100 kick w/fins
    50 easy (I hate being off by 50)

    2 x 600 swim w/fins @ 9:00
    * first freestyle (8:24)
    * second 75 free/25 stroke (alternating back/breast), 8:46

    3 x 500 swims @ 7:30
    * first free (7:07)
    * second 75 free/25 stroke (alternating back/breast), 7:32 (took 10 sec rest)
    * third free (6:55)

    4 x 100 @ 1:40
    1. 75 easy free/25 pace breast
    2. 50 easy free/25 pace breast/25 moderate free
    3. 25 easy free/25 pace breast (repeat)
    4. 25 pace breast/25 easy free/50 pace breast (1:29)

    300 w/d

    TTL: 5700 yards, in about 1:31

    backstroke: 375 yards
    breaststroke: 575 yards
    kick: 200 yards
    freestyle: 4550 yards

    my shoulder feels *almost* back to normal. still a little rusty, and I didn't push things with paddles or fly, but I felt rather comfortable. any day I hold under 7 minutes for a 500 swim is a good day for me.

    Updated April 3rd, 2019 at 02:19 PM by aztimm

    Swim Workouts
  7. Tuesday 4/2/19

    PM SCY Solo @ LRRC "Recovery"

    300 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 swim every 3rd 25 scull w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim every 2nd 25 scull w/ SNKL
    100 I.M. drill

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    8x25 @ :20 rest mid-pool I.M.
    1 - FL/BK
    2 - BK/BR (practicing crossover turn)
    1 - BR/FR

    200 EZ

    Total: 2000
    Swim Workouts
  8. 4|1|19 Dryland

    Leg Press:
    0 lb 20 reps
    add 90 lbs - 10 reps
    add 90 lbs - 10 reps
    add 90 lbs - 10 reps
    add 90 lbs - 27 reps
    Standing calf raises:
    90 lbs - 70 reps
    add 90 lbs - 20 reps
    add 90 lbs - 20 reps
    add 90 lbs - 20 reps
    add 90 lbs - 15 reps
    1 leg pushdowns using pullup assist machine:
    leg externally rotated- 10 reps each 70#
    leg internally rotated- 3 reps each 110#
    Plank 2:00 under a 35 lb plateBody weight at 170 lbs, usually 162-165 - no explanation

    Updated April 2nd, 2019 at 09:43 AM by __steve__

  9. Monday 4/1/19

    PM SCY Solo @ LRRC "Broken Swim"

    500 "warm-up I.M."
    4x100 @ 1:45 k/sw/dr/bld I.M.O.
    2x150 @ 2:00 desc. 50s and D1-2 pull w/ paddles + SNKL (1:37, 1:32)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :35 BK swim
    100 EZ

    "Broken 200 I.M." w/ B70 Neuro Comp full body suit
    100 @ :15 rest
    50 @ :10 rest
    50 @ :00 rest

    Time: 1:59.64 (out :58)

    300 FLOAT

    Total: 2000
    Swim Workouts
  10. Ozark LMSC Champs

    by , April 1st, 2019 at 09:15 AM (Swimming Through Jello)
    3/30-3/31/2019 Ozark LMSC Champs

    //Don't have "official" results yet so these are just by memory, and I definitely don't have most splits yet. Will update when they come in.

    Could definitely tell I was at the wrong end of a half-hearted double taper this weekend! Plus UC flare = uncomfortable. But I am rather happy with how I did all things considered. Plus it was fun - haven't seen a lot of the SLAM masters folks since last November at the earliest.

    Saturday -
    200 fr/200 k
    8x50 k/dr-dr/b :55
    8x25 VS :30
    2 starts
    100 EZ

    Mixed 200 Medley Relay - 1:42.5 (26.5 breast split) - spinning my wheels a lot on this one, kind of sloppy.

    100 IM - 53.47 - Half second off my Masters Nats time from last year is pretty good for the circumstances. Out good, but really bad back to breast turn kinda killed my momentum. LMSC record.

    100 fly - DQ! - They got me for 15m! No markings at the bottom of the pool, though that's no excuse. Wasn't a good time anyway.

    50 back - 24.35 - Better than Masters Nats leadoff last year, so happy with that! LMSC record.

    Mixed 200 Free Relay - 1:34. (21.38 split) - Little tired at end of session. Wasn't motived enough to no-breathe :P

    300 warmdown after events. Not much specific warmup because not much rest between. Whole session was 3 hours and that included 4 heats of 500s at the very beginning and 2 of 400 IM at the end - both of which our local 93-year-old swam.

    Sunday -

    Same warmup

    50 breast - 27.30 - Just OK really, took a few strokes to get into the swing of it.

    200 IM - 2:01.67 - I feel like I have a lot better than this if I focus on 200s a bit more. Legs went pretty numb in the back half, I'm definitely not used to racing 200s. Still, 3 seconds better than last year, and LMSC record.

    50 fly - 23.32 - This felt surprisingly good for being this late in the meet! Definitely my best race of the weekend. Still think I left a few tenths hanging there, might have a 22 in me on a good day.

    Men 200 free relay -
    1:55. (21.6 split) - Just played with underwaters on this one, tried to see how extra dolphin kicks would work on sprint free. Probably would have been decent if I hadn't completely flubbed both breakouts! Might be worth playing with in the future.


    That concludes my winter/spring meet season. I'd say it was very successful - there's nothing for me to complain about if I'm going best times at age 30 on 4.5-6 hours swimming a week, setting LMSC records, scoring individually and contributing on relays at Sectionals. I know that won't last forever but I'll ride this wave while it's still going! Hopefully some of my times survive Masters Nats for Top 10 lists but I see the psych sheet is out, going to be close!

    Planning on taking a week completely off to rest and hopefully calm my digestive system issues. Will get back in the water and in the gym next week - next competitive event is a CF competition last weekend of April if my UC is better, otherwise switching gears a little for a short triathlon in August which my wife may or may not be doing with me depending on some circumstances.
  11. Sunday 03312019

    by , March 31st, 2019 at 09:39 PM (aztimm's training blog)
    Sunday PM solo swim @ Sendero

    1550 w/u, with tons of stroke

    4 rounds of:
    * 100 kick w/board + fins
    * 600 w/fins, 75 free/25 breast/75 free/25 back (repeating)

    600 free w/fins

    5 x 200 swim @ 3:00

    6 x 150 swim w/fins @ 2:10

    350 w/d

    TTL: 7200 yards

    I had wanted to get up early and head down to Barton Springs for a long(ish) swim today....but didn't sleep well due to some stomach issues. Then when I woke up, the air temp was in the low 40s. the thought of swimming in 68F (or so) water just wasn't appealing. so I pushed it out to afternoon, to the nearby heated pool.
    air temp was in the mid-50s, and it was kind of sunny when I swam.

    I did a super long swim last Sunday (about 12,500 yards), and somehow tweaked my right shoulder blade. so I've been taking things, "easy," for the past week...that, "easy," being relative. more fins, shorter, no fly, and much more stroke, and more listening to my body and ignoring the clock (just going on feel). definitely ignoring those paddles and buoy. Friday was the first day I did any real intervals, and 200s @ 3:00 today didn't feel too bad.

    I didn't notice it until I jumped in the pool the next day, doing freestyle. I flipped over and did back, and hardly noticed. so that workout was mostly back and breast (funny someone recently started a thread about swimming non-free). did more kicking than normal, and I kind of like doing breast with a fly kick while wearing fins.
    the pain was about 7-8 out of 10 on Monday, and has gone down to maybe a 2-3 today. I was thinking the cool water at the Springs would be good for it, so maybe next week.

    today's set was a good example of what I've been doing. 5 x 600 w/fins sounds easier than it actually is to do, especially doing dolphin kicks off of the walls.
    Swim Workouts
  12. Sunday 3/31/19

    PM SCY w/ Trip, Jack, Michael, Scott Claycomb, Ravi Sun, Noel Strauss, Larry Golden, Doug (as my chief split-getter), and a bunch of others! "Happy Birthday, Trip!"

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    4x75 @ 1:10 D1-4 (:48, :47, :46, :45)
    8x25 V.S.
    4 @ :40 FR kick w/ BD
    4 @ :30 FR swim
    100 EZ

    5x50 @ :50 @ 500 PACE
    200 EZ
    RD1 - 28.89, 29.15, 29.21, 29.33, 29.31
    RD2 - 28.98, 29.11, 29.20, 28.84, 28.78

    100 EZ

    Total: 3000

    Today was Trip's birthday, so lots of people came out for his birthday swim. It used to be Xx100 @ 1:30 (long course when the LCM was available) where X was Trip's age. Now that he is getting OLD, it is Xx50 @ :50 SCY. So this year it was 61x50 @ :50. Being on taper, I did not do all 61. I sort of weaved in and out of the set while doing my workout (I did my pace 50s with the rest of the group).
    Swim Workouts
  13. Question: Wearing more than one swimcap

    by , March 31st, 2019 at 01:21 PM (Rules Committee Blog)
    Question: Can a swimmer wear two swim caps during competition?

    Answer: By rule, swimmers are permitted to wear a swimsuit (in one or two pieces), goggles, and no more than two swim caps. The swimwear rules are covered in article 102.12.1 in the USMS rules.
  14. Question: Wearing a Watch in Competition

    by , March 31st, 2019 at 01:19 PM (Rules Committee Blog)

    Is it permissible to wear a wristwatch while swimming during a race in a sanctioned USMS meet?


    It not illegal to wear a watch, but it is illegal to use a watch during a race. If the official observes that a swimmer is using a watch as a pacing device, the swimmer should be disqualified. But, simply wearing a watch is not enough to warrant a DQ.

    Charles Cockrell
    USMS Rules Committee Chair
  15. Question: Backstroke Turns

    by , March 31st, 2019 at 01:17 PM (Rules Committee Blog)

    What is permissible in doing a backstroke turn?


    In backstroke, the requirement is for some part of the body to touch the wall at the turn. Prior to the turn, you are permitted to leave your back and turn over onto the breast in order to execute the turn. If you leave the back, only one single or double arm pull is permitted and you must initiate the turn before the conclusion of the arm pull. Any other kicking, pulling, or gliding motion that is separate from this continuous turning motion is not permitted.

    Note that swimmers are not required to perform what some people call a backstroke flip turn. You can also touch the wall with your hand or arm at the turn and do an ďopen turnĒ. Or, if you turn over on to the breast, you can touch the wall with your hand, as long as you donít take another pull, kick into the wall, or glide into the wall without initiating the turn.

    Charles Cockrell
    USMS Rules Committee Chair
  16. Question: How many official splts are possible?

    by , March 31st, 2019 at 01:16 PM (Rules Committee Blog)

    When swimming the 1500-meter Freestyle, how many official splits may a swimmer obtain?


    When swimming a 1500-meter freestyle event (or any distance/stroke event), you may request any splits that correspond to a conforming event listed in article 102.5.2.

    For the 1500-meter Freestyle, that would include the 50, 100, 200, 400, and 800 meter freestyle events if you choose. Unless automatic splits are in place for the meet, you must request the split(s) in writing to the meet referee prior to the end of the meet for freestyle events.

    Note that for individual backstroke events and relay events, the split request must be submitted to the referee in writing prior to swimming the event.

    Charles Cockrell
    USMS Rules Committee Chair
  17. Question: Preliminaries/Finals Formats

    by , March 31st, 2019 at 01:07 PM (Rules Committee Blog)

    Is it permissible to run a sanctioned or recognized meet with a format that includes preliminaries and finals?


    This is covered in article 102.5.5.

    Formats other than timed finals, including preliminary heats and finals, are permitted under USMS rules only for short course yards meets. National Championship meets may only be conducted in a timed finals format. The only difference is that when an alternate format is used, swimmers may only swim three events per day. We also say that if a format other than timed finals is used, the meet announcement should state the process for seeding since we donít cover seeding for prelims when finals are scheduled in the rule book.

    For meets held in 25-meter or 50-meter pools, all events must be conducted as timed finals, which means that swimmers only swim the event one time and the results are determined by ranking the official times of all swimmers who compete in the event.

    Charles Cockrell
    USMS Rules Committee Chair
  18. Question: Dual Sanctioned Meets

    by , March 31st, 2019 at 01:01 PM (Rules Committee Blog)

    A team wishes to have a dual sanctioned meet. For the longer events they want to run as combined. For all other events they want to run either as parallel or interwoven. Is this permissible?


    It appears that meet host would like to run some events where the swimmers are separated by events/heats and other events where swimmers swim together in the same heats.

    That is perfectly fine as long as the meet information clearly states the entry procedures for each set of events. Also, swimmers may only swim for USA Swimming or USMS in the meet, not both. So, swimmers with registration in both organizations must select only one organization to represent for the entire meet.

    For additional information, all of the guidelines for running dual-sanctioned meets can be found in Appendix B of the USMS Rule Book:

    Charles Cockrell
    USMS Rules Committee Chair
  19. 3|29|19 LCM 14th swim

    100 fr warmup
    100 bk warmup
    2 x 100 fr with fins 50 fast / 50 ez
    2 x 400 bk with fins
    10 x 24m on 1:00 (with turn)

    weights last night- upper body
  20. Friday 3/29/19

    PM SCY Solo @ LRRC "Friday Fly Day"

    400 swim every 4th 25 "body wave" w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick 25 FR/25 FL w/ BD
    100 "Progressive Scull" w/ buoy + SNKL

    6x50 @ 1:00 FL
    odd: drill
    even: SMOOTH

    4x25 @ :35 FL V.S.
    200 EZ

    "Broken 200 FL"
    75 @ :15 rest
    75 @ :10 rest
    50 @ :00 rest

    Time: 2:02.5

    700 FLOAT/EZ

    Total: 2500

    SHOUT OUT: Trip, for delaying the start of his practice to time me.

    Not a very good broken swim. Felt sluggish and lost my rhythm early in the second 75. Pre-taper/mid-taper blues.
    Swim Workouts