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  1. One frustration after another

    by , October 20th, 2012 at 09:09 AM (Chowmi's Blog)
    Moving on from the omniconsuming grade rumination post, I now have a new pet peeve/quest. This is the 2nd time in a row when Golden Coral never replaced the sweet potatoes during our visit. What a bummer. It was a scraped out pan with marshmallow remnants on the sides. I never even got a bite. The carrot mash next to it was and always is virtually untouched. If they put a heap of marshmallows on it, that would be a completely acceptable substitute.

    Thurs' IM day

    300 warm up

    8 x 50 rotate IM

    Main set early, just for me, thanks coach!
    Two times through:

    3 x 75's on 1:30
    rotate IM order
    50 fly/25 back
    50 back/25 breast
    50 breast/25 free

    100 IM FAST

    25 easy

    1:16, 1:15

    This ties my best in-practice 100 IM at 1:15. And even nicer, I could goof off the entire rest of workout....

    6 x 150 pull
    ===>no. I did 2 x 50 with short fins to every 150.

    6x 50 on 1:00 stroke
    not sure what this set was suppose to be. I wasn't listening, and when I finally decided what I wanted to do, everyone was kicking, pulling, stroking, freestyling, or getting out. There wasn't a unified theme at all. Like the UN of do-what-you-want. Maybe getting out was most popular. Well, I tried to do 2 x fast back, 2 easy, 2 fast back, but I was pretty pooped out and went 38-39's.

    IMS:The key is the breast. That's my worst stroke, and so I tried to work every turn and sprint the breast, where arguably the most time is lost.

    Why do I swim with short fins (TYR Burners) so slow? I don't go any faster than without, and in fact, I have to work harder to go the same speed. My lungs are about ready to burst, and I can't use my arms that much except in an all-out sprint. Does that mean that I have weak core and simply need to condition myself up to it? I could not do those straight 150's and had to take a mini break within each one. I was getting a little better by #4 and going 32-33, so maybe it's just getting use to the subtle change in timing as well.

    Next up: I am not motivated to swim in meets at all right now. My next meet is going to be the DAMM meet and I don't know what I want to swim. The good thing is entries aren't due until that Wed before.
  2. Friday 10/19/12

    Friday 10/19

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    10x50 @ 1:00 kick w/ board 25 cruise/25 FAST

    8x200 @ 2:30 add-on FAST FR (#1- 175 cruise/25 FAST, #2- 150 cruise/50 FAST, etc.)
    **Held 2:12-2:15 on the first 5, then 2:09, 2:06, 2:02 on the last 3.

    200 EZ

    Total: 3400

    PM swim:

    "Friday Fly Day"

    500 swim
    300 50 kick on back/50 drill FL
    500 pull w/ buoy + strapless paddles + snorkel
    300 50 drill/50 swim FL

    16x75 FL
    2 @ 1:20 kick 1 build/1 FAST
    1 @ 1:15 drill
    1 @ 1:10 D1-4

    20x50 @ 1:10
    4 @ 1:10 FAST FL kicking 5 lines under H2O off turn
    1 @ 1:10 EZ FR

    4x150 @ 1:45 w/ fins + paddles D1-4
    8x25 @ :25 w/ fins 4 under H2O kick/4 fast FL swim

    200 EZ

    Total: 4800

    Updated October 21st, 2012 at 03:08 PM by Calvin S

    Swim Workouts
  3. Friday 10192012, AM Swim

    by , October 19th, 2012 at 10:38 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul and Laura coached, was with Paul's group

    got in 400 w/u

    10 x 50:
    --5 @ 1:00
    --5 @ :45

    500 ~~ 80%

    10 x 50 kick:
    --5 @ 1:00
    --5 @ :50 (he said :40, but no way that could happen)

    500 swim

    20 x 25:
    --5 x 25 swim @ :30
    --5 x 25 kick @ :30
    --5 x 25 swim @ :20
    --5 x 25 kick @ :20
    (just did a 250 swim for the end)

    500 swim

    10 x 50 swim @ 1:00...w/d

    TTL: 3900 yards

    this must have been the most boring workout I've done in ages. funny thing is, I almost got in a lane that was with Laura's group and she steered me over a few lanes to Paul's group.

    the 2nd 500 was supposed to be with fins, but I wasn't doing that. and the 3rd was supposed to be with fins + paddles, or buoy + paddles, but again I didn't want to use equipment. I finished about 6:35, which isn't horrible for a lackluster 500.

    it was kind of by design that I took the workout a little easier. a triathlete friend of mine wants me to ride 100 miles with him on Sunday. plus I feel like I've just lost most of my motivation to swim right now. if not for GTD, I'd probably just take some time off. but at least I'm mostly maintaining, I guess.
    and I'm really getting tired of swimming distances in SCY. never really had that happen before, but now even a 500 is a struggle.

    had a massage this afternoon, and it wasn't nearly as bad as the last time. of course she went right after my left shoulder, working out a knot in it.
    she seemed to do a little bit all over this time. she always spends time on my neck and jaw, but she spent a bit of time on my arms today also. way back in high school I worked at McDonald's and had a little accident with a utility knife in my right forearm...and she started to ask about scar tissue there. I had to warn her about the needle in my arm yesterday for lab tests.
    I figure I'll go another time before el Tour de Tucson, then once a few days after. seems to not be as bad if I keep going (and stretching).
    Swim Workouts
  4. Friday, Oct. 19

    by , October 19th, 2012 at 04:57 PM (The FAF AFAP Digest)


    10 min hot tub
    500 various
    8 x 25 shooters w/fins @ :40
    2 x 25 scull

    Main Sets:

    10 x 25 @ 1:00
    - burst 12.5, easy 12.5
    - 6 dolphin, 4 fast hands

    50 fly w/fins from push for time
    - went 23 mid, I did not splash Pete; I was underwater most of the time. I had to avoid his wake off the turn.

    500 social kick

    50 EZ

    more hot tub

    Total: 1600

    ART, 30 min

    He really worked over my shoulders. Kinda sore now.


    Practically a recovery workout today, we were so lazy and chatty. Pete almost refused to do 1 x 50 AFAP. We figure we need to start resting for the Sprint Classic anyway. I am looking forward to a recovery week. I've been cranking 4 HIT workouts per week for awhile now. Feel like I'm rounding into good HIT shape.

    Happy weekend everyone!

    Updated October 19th, 2012 at 10:11 PM by The Fortress

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -10/22/20122

    by , October 19th, 2012 at 02:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    2 X 200 3:15 3:00
    4 X 100 1:45 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    4 X 100 descend 1-4 #4 @ 100% 2:00
    4 X 50 descend 1-4 #4 @ 100% 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy
    All choice

    5 X 100 kick 2:15
    1 X 50 easy swim

    1 x 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds.
    Round 1: stroke your choice
    Round 2: IM
    Round 3: Free

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. Friday, 10/19/12

    by , October 19th, 2012 at 12:01 PM (A comfort swimmer's guide to easy swimming)

    Warm up (1050)
    200 free - 100 IM Kick - 100 back - 100 IM drill - 100 free
    6 x 50; 3/50, 3/45 desc each 3
    6 x 25/30 strong alternate free - stroke
    - swam fly-back-breast for stroke

    Main set: (1300)
    1 x 500/7:30 NS
    - went 7:05, not sure if I ns this, didn't check time at midway.

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 back build/2:00 - went 1:30
    4 x 25 fly fast/45 - around 18 on these

    100 IM Kick/2:30 - went 2:10
    100 IM drill/2:30 - went 1:50
    100 free build/2:00 - went 1:20
    4 x 25 back fast/45 - under 20 on these

    Sprint set:
    1 x 50 fast/2:00 -went 37, shoulder started to bother me so I backed off after the turn and cruised to finish.
    Was more in this set but I stopped here

    100 easy kick for cool down

    Total: 2500 yards
  7. Thursday, 10/18/12

    by , October 19th, 2012 at 11:54 AM (A comfort swimmer's guide to easy swimming)

    Warm up (1000)
    200 swim - 200 kick - 200 pull - 100 scull/swim by 25's
    6 x 50 burst + cruise/1:10

    Main set: (900)
    2 x 25 AFAP/1:00 - fly, 15
    2 x 50 easy kick/1:30
    2 x 50 burst + cruise/1:00 - burst fly, cruise free
    1 x 50 DPS/1:00 - free at 14spl
    1 min rest

    1 x 50 AFAP W/fins @ 1:00 - back, went 30
    extra 30 sr
    2 x 50 kick w/fins (15 under fast) @1:30
    2 x 50 DPS w/fins @ 1:00 - back @11-12 spl
    extra 30 sr
    2 x 25 AFAP w/fins @ :45 - back, <15
    1 x 50 easy swim/1:00
    1 min rest

    1 x 50 AFAP off blocks @ 1:30 - back, <35
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:00 - back 15 spl

    Pull/scull set (600)
    6 x 100/10sr 25 scull - 75 pull build

    Warm down (400)
    8 x 50/50 smooth

    Total: 2900 yards
  8. Fast Fri Oct 19th, 2012

    by , October 19th, 2012 at 11:42 AM (Ande's Swimming Blog)
    Fri Oct 19th, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:00 - 7:30 dove in at 6:03
    Swam with Mike & Todd
    beside Tyler, Marcio, Chris, Ned, Keith, Jim, Korey & Gull

    Warm up
    assigned: 1000
    did 7 - 800

    Main Set

    5 x 200 on 4:00
    done 50 fast 150 easy
    Odds FR evens FL
    FR went 26 FL 26 or 7

    5 x 200 on 4:00
    done 100 fast 100 easy
    Odds FR evens BK

    5 x 200 FAST on 4:00
    odds FR: went 2:04, 2:06, 2:01
    evens k went 2:30, 2:29

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Swim Workouts
  9. 10.19.12 - Friday workout

    by , October 19th, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith, Teresa, Chris and Meredith. Wore my Yingfa jammer w/ no drag suit.


    Challenge set
    6 x 50 - :50
    2:00 Rest
    Broken 200 - 4 x 50 w/ :16 s rest in between each 50. Made 2:01 which is disappointing. I was under the 2:00 pace at 150 yards but had a really bad turn. I'm not getting tired... just sloppy.
    100 Easy

    200 Back - 3:00
    200 Back - 2:55
    200 Back - 2:50
    200 Free - 2:45
    200 Back - 2:50
    200 Back - 2:55
    200 Back - 3:00
    100 Easy
    All 200s except the middle one were supposed to be stroke/no free. I fell behind on the first three but caught up on the middle 200. From there, I held the interval. Have never done this much backstroke before. I made 2:48 on the 5th 200 which I believe is a personal best for me.

    10 x 100
    * Odds Free - 1:20 (did 1:07 - 1:09)
    * Evens kick - 1:40 (did 1:25 - 1:30)
    100 Easy

    8 x 75 - 1:15 (Convert Fly -> Back -> Breast)
    150 Easy

    4 x 100 Pull - 1:30, Descend (1:15, 1:10, 1:05, 1:02)

    200 Cool down

    (5150 Total)
    Swim Workouts
  10. An easy day today, another meet tomorrow

    by , October 19th, 2012 at 08:29 AM (Mixing it up this year)
    Tomorrow is the kids meet and yes I am swimming with my older kids, including my lazy son. He doesn't practice, just swims meets.

    500 free
    500 kick w/zoomers
    500 pull w/strapless paddles & bouy alt 100 fr/100 bk
    10x50 from block good breakout then easy
    200 kick w/zoomers
    100 back
    200 free ez

    Total 2500 yards
  11. Thursday 10182012 workouts

    by , October 19th, 2012 at 12:09 AM (aztimm's training blog)
    went out for a little spin on my bike this morning:

    Home to Ahwatukee w/hill loop, back on Ray 43.62 mi 02:17 19.1mph pace

    Mixed up my route this morning. As I was going down Cooper, I saw a guy going East on Germann, so I figured I'd follow him. Looked like a commuter, I caught him at the McQueen stoplight, passed him, and that was that. But I stuck on Germann to Price, which gave me a bunch of Strava PR's Did my usual hill loop in Ahwatukee, then took Ray Rd back for a change (and more Strava PR's). All in all, a pretty nice ride. Around 60F when I started, but the sun warmed things up nicely (but I still wore a base layer).

    the ride felt surprisingly good, my avg speed was on the high side, especially given all the stoplights. and I hit a new PR for a hill climb too

    I pretty much got home and changed, then drove over to the VA clinic. I have an appt with my VA doctor next week and they always want me to do lab work before, so I'm actually doing it this time. I hate getting stuck though, had a bad experience at a plasma clinic when I was in college.

    after work, I went over to the Chandler 24 Hour Fitness for a solo swim:

    600 w/u

    12 x 50 kick, done in 4 rounds:
    1 free
    1 fly
    1 breast
    first 2 rounds kick w/board (free + fly w/fins).
    round 3 on back
    round 4, no fins (seemed to take me forever)

    100 easy

    4 x 150 pull done as:
    50 free/25 breast/50 free/25 breast
    all w/buoy + paddles

    100 easy

    200 fast free

    100 easy

    4 x 50 breast, long + stretch

    100 easy

    50 fast breast

    200 w/d

    TTL: 2850 yards

    just before leaving for the gym, I saw my paddle sitting out from yesterday. was really surprised that I have extra tubing--and lots of it.
    considering how old my paddles are--about 12 years--they really look great. figure I'll hang onto them, regardless if I get another pair. I really like them.

    my fast swims weren't really too fast. but the recovery efforts felt pretty good.

    did a good 5 min of stretching in the hot tub after. maybe I should do some of that before I get in the water.

    have another massage scheduled for tomorrow. hope I'm not as sore after as the last time. again I have gym stuff in my car, but I'm not really counting on using it.
    Swim Workouts , Cycling
  12. Workout 10/18/12:

    by , October 18th, 2012 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM Drill

    10 x 100 with snorkel
    - Odds = Free on base (1:20) - work DPS
    - Evens = kick on base + 30 (1:50)

    50 ez
    6 x 150 Pull with Buoy on 2:00
    - did backstroke on last 25

    50 ez
    200 DPS smooth with paddles
    - alt fr/bk by 50

    100 IM for time (1:07.82)
    50 ez
    4 x 50 on :60
    - 25 FR DPS, leave at the :25 and
    - 25 AFAP IM order

    150 with snorkel loosen and out
    (Solo/Rec/3300 yds/60 min)

    Great swim tonight. Good warmup (see [ame=""]Ande's SFF tip[/ame] about kicking with a snorkel I saw last night) to the 150's, which I went 1:46 then held :50-52 the rest of the way, pushing through the heavy arms and engaging my hips to drive the pull and working to incorporate my upper body. Felt consistent, which is good for me.

    Moved into some fast stroke efforts after lowering my heart rate a bit. I was looking through my blogs for the 100 IM challenge - with tonight's swim I've done 35 on the year. Probably won't hit 100, but that was my fastest practice time since March. Faithful readers will know that I am working to improve my breaststroke, and I am feeling like that hitch and lunge thing is finally happening after working my kick and timing. Great ideas from the forums to help out with this. For the 25's my times were (:14, :15, :18, :12) - tiring! I will do these on 1:10 or 1:15 next time to get more rest.

    Planning to stay dry for the rest of the weekend. I have juiced enough grapes for 3.5 batches of jelly, and my wife's friends came through to pick the rest of our harvest. She bartered for leeks and fresh eggs from one gal, and goat milk and cheese from a local organic farm.

    Here is a picture I took today, looking towards Bennington and north. The Monument is towards the middle of the pic, on the left. Gorgeous day today!
    Swim Workouts
  13. Thurs, Oct. 18, 2012 3:15-4:20pm early practice

    by , October 18th, 2012 at 08:23 PM (Fast Food Makes for Fast Swimming!)
    There is a high school meet at our normal practice time, so we were able to get in early from 3:00-5:00 this afternoon at the other pool instead. Normally I wouldn't make it there till about 3:45 at the best from work, but the lines finished a bit early, so I only ended up being about 15 minutes late. No big deal, it's quick taper time anyway.

    I missed most of the initial 1000 warmup, but did

    250 Free stretchout

    10 x 75 Kick w/ fins @ 1:15 (Fast/EZ/Fast by 25s)
    did SDK/flutter/SDK by 25s (~:56s)

    Main Set: (aerobic EZ)

    8 x 200 Free @ 2:40
    instructions were "nothing special, just make them and keep them consistent".
    went 2:20-2:22s, last one was 2:18. I just kept it EZ

    500 Free Pull stretch out (this was my cooldown)

    3100 Yards

    I threw in the towel and got out here, the next and final set besides cool down was 16x50s (4 each stroke desc. 1-4) @ 1:00 I decided after hearing what it was, that I didn't need to do it tonight, and I was to the showers.
  14. Thursday 10/18/12

    Thursday 10/18

    PM only SCY

    200 swim
    200 pull w/ buoy + strapless paddles
    200 drill

    12x75 w/ strapless paddles
    2 @ 1:15 25 R/25 L/25 swim
    2 @ 1:00 swim

    2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim
    #1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR
    #2 - (w/ snorkel) kick on stomach, hands at side, swim FR
    5 fly kicks off EVERY wall.

    4x50 @ 1:00 4/3/2/1 breaths
    8x25 @ :30 V.S. (4 each stroke IM order)

    3x (STRK was IM order by round)
    300 @ 4:00 D1-3 by round
    200 @ 3:00 FR/STRK by 50 (work STRK)
    100 @ 1:40 FAST STRK

    300s: 3:26, 3:19, 3:12
    100s: 1:01 (FL), 1:10 (BK), 1:09 (BR)

    300 EZ

    Total: 7400 (!)
    Swim Workouts
  15. Thursday, Oct. 18

    by , October 18th, 2012 at 04:44 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    2 x through:
    25 AFAP from dive or block + 75 EZ
    37.5 AFAP from dive or block + 112.5 EZ
    50 AFAP from dive or block + 200 EZ

    R1 = free (12 flat-low, 26 flat-low)
    R2 = back (12 mid, 28 high -- did not go past 15 m, sloppy turn)

    2 x 100 AFAP w/fins, broken for :10 @ each 25 + 200 EZ
    IM = 50 flatish
    breast = 55 high

    6 x 40 w/stretch cordz
    2 = breast w/15 fast strokes
    2 = back w/30 strong strokes
    2 = backstroke start, kick fast until taut then 12 fast kicks
    100 EZ

    Total: 3400


    Cranked out my fastest practice 50 free ever today. Of course that might not be saying much as I literally never do a 50 free for time. Still, I'm hopeful I can crank a decent one at the Sprint Classic. My last really good 50 free was back in Feb. 2009 (tech suit aided 24.9).

    Stretching and rehab exercises later. I have been using my flexibar regularly -- more than I bet Mr. Thornton has been willing to do for his tennis elbow issues!
    Swim Workouts
  16. Recovery days and other musings

    by , October 18th, 2012 at 11:21 AM (Chowmi's Blog)
    I usually don't post my recovery days, but since my "training" is so unusual, I thought i'd give those who might like to see what I really do on MY recovery days.

    I do think getting in for even a short swim is very beneficial. Not only do I still get a great shower & not have to use my own towels at home, but even very modest yardarge and time helps set me up for the next "real" workout.


    SCM, Baylor Fitness Center

    300 warm up
    4 x 50 swim with short fins
    4 x 25 back/free
    50 easy

    The End.

    Later.....30 minutes of yoga. This is short for "yoga inspired stretching and yoga-like poses".

    Emphasis is on not getting tired out. Thinking about how going "easy" today will set me up for an explosive tomorrow.


    The World According to Chowmi: Talking with teachers. The girls' school is very strict with late/missing assignments. I won't go into all the rules, but essentially you get major grade reductions if you turn in late work or missing work. My older daughter had a very unsual case - where it was truly teacher error. She did turn in her work, but the teacher said it was missing and she would get a zero. This is devastating, if you think about it! Anyway, the teacher actually had it in her stack, and it was marked with a 100. She said she'd correct it and enter the grade. It wasn't. Daughter asked her again, and she corrected it on the spot, in class, on the computer. It still was not reflected in parent portal. Apparently, it didn't save! Long story short, grades come out and it wasn't reflected. I talked to the teacher about it. Teacher said she would fix it. Ok, like i've heard that before. But now we are at your mercy to fix it. And it needs principal approval, etc. Very annoying. I don't know what else to do. I then sent an email reminder to the teacher and printed it out and put it in her mailbox. Here is the exact text!

    Ms. XXX,

    Thank you for taking the time to correct Claire's final grade due to the inputting error for the missing assignment grade. I appreciate your consideration. I should have also checked with you when it did not update after Claire told me she watched you perform the change in class last week. Could you tell me what her adjusted grade will be?

    And also thank you for feedback on Claire's in-class behavior and constructive comments. Last period is tough to stay disciplined and i'll make an effort to remind her to focus on her work, not talk unnecessarily/socially, and to strive to continue consistency in your class.

    Thank you again,

    Claire's mom

    I must say, I am a model of diplomacy and tact, if I do say so myself. The initial reaction when I saw the report....just image Yosemite Sam! Worst case is she changes her mind and doesn't change the grade. And by the way, the current grade is an 88, but should have been 95-96. Question, dear blog readers, what should I do - let it go or not? On one hand, getting a B in the 6th grades means very little. It is a great life lesson that sometimes, yes, you do get screwed, and guess what, even mom and dad can't fix it for you even though you were right, and yes, it's not fair. On the other hand, making A honor roll is VERY VERY difficult. And my daughters have made high honor roll each year (straight A's for the entire year). So this is very important to them, and to me. And let's face it, I think it's entirely ok to say it's about me, too!

    The World According to Chowmi: in response to Lance Armstrong/drugs in general: I really don't care about the Lance thing. Just more noise in my already busy life. See immediate paragraph above for the most pressing issue in the forefront of my mind. Drugs. Let's see. As my husband says, they do a have a side effect - greatness! Actually, it's not on principle that I wouldn't take drugs. It's that they have no practical purpose for me. (This is sort of a joke as well.) If drugs either help you train longer, get strong, or recover faster, those aren't what I am looking for. I don't need to recover faster. I can skip workout, or see very beginning of post - that seems so skelatal, who needs to recover any faster than that? Do I want to train longer? That would be no. Do I want to actually have to work harder, lift more? Ditto no. I would like the drug where you can swallow it, or even better, it's like a sweet Flinstone chewable or gummy vitamin. Then I don't have to train or do anything, increasing the amount of time to be a helicopter parent, or watch more TV. Then enter meets and swim sensational. That's the drug I want! I wonder if Speedo agrees with me. And last, the drugs that might actually help you go totally crazy fast in a race are illegal, addictive, and nonspecific. I really would not do those kinds of drugs! If I took some illegal drug, I may swim faster, but it's more likely i'd never make it to the pool as I go racing down the highway on foot screaming that there are bugs under my skin.

    Next up:
    Playground monitoring today! And then it's off to a workout, IM day!
  17. Thu Oct 18th, 2012

    by , October 18th, 2012 at 10:35 AM (Ande's Swimming Blog)
    Thu Oct 18th, 2012

    Swam yesterday, didn't blog

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00 Dove at 6:40
    Swam with Aamon, Jason, & David
    beside Tyler, Marcio, Chris, Ned, Keith, & Larry

    Warm up
    assigned: 1000 did 5 - 600

    Main Set

    20 x 200 FR on 3:00
    Best average
    (she said we could choose stroke & distance, 100's, 150's or 200's,
    but they all had to be the same)
    after 10, we did an easy 100 fr I lead all but #11 & 12,
    went 2:13's & 14's on most of them
    tried to stay smooth

    100 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
  18. 10.18.12 - Thursday workout

    by , October 18th, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Blakely, Teresa and Keith. Got a lot of breaststroke pointers from Blakely after we did out main set. She had me doing some sculling drills that seem to help a lot.


    600 Warm up

    2 Times through:
    * 4 x 125 (Round 1 - 1:45, Convert Free-IM; Round 2 - 2:00, stroke IM Order)
    * 50 Easy
    * 4 x 100 (Round 1 - 1:30, Free, descend; Round 2 - 1:45 Kick)
    * 50 Easy
    * 4 x 75 - 1:15 (Round 1 - Convert Fly to back; Round 2 - Pull, descend)
    * 50 Easy
    * 4 x 50 Kick - 1:00 (Round 1, fins; Round 2, no fins)
    * 50 Easy
    * 4 x 25 - :30 (Round 1, IM Order fast; Round 2 free w/ strap on ankles)

    300 Pull w/ ankle strap
    300 Yards of sculling drills mixed w/ br kick
    4 x 50 Breaststroke - 1:00 (Made :40-:42 keeping elbows higher and pulling wider; not too bad for changing up my stroke completely)

    200 Cool down

    (5000 Total)
    Swim Workouts
  19. Lactate Production Day sort of

    by , October 18th, 2012 at 07:34 AM (Mixing it up this year)
    I did not get thru the main set only started it but after a slow start I did manage to wake up my sprints alittle.

    500 Free
    8x25@:45 Shooters w/zoomers
    50 EZ
    4x(4x25)@:45 1=drill 2=build 3=12.5EZ/12.5fast 4=smooth
    50 EZ

    8x25@:45 kick w/board last 5 yards fast barge kick to wall
    100 EZ
    8x25@1:00 fast @100 pace went :18,:17,:17,:17,:16,:16,:16,:16 too me a bit but did manage to get moving in the end
    100 EZ

    25 EZ
    25@1:00 AFAP went :16
    50@1:30 @100 pace went :36
    100@200 pace went 1:17
    200 EZ

    100 kick w/zoomers
    100 EZ

    Total 2400 yards
  20. Wed, Oct. 17, 2012 7:00-9:00pm

    by , October 18th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)

    500 Free DPS
    500 Kick w/ board EZ
    500 Pull w/ paddles EZ

    12 x 50 Sculling w/ buoy @ 1:30
    (3 front scull, 3 mid scull, 3 bottom scull, 3 top to bottom scull)

    20 x 50 Kick w/ fins @ 1:00 Desc. 1-4
    did SDKs on back (ranged :45-:32s on each set of 4)

    200 EZ

    Main Set:

    8 x 100 -- IM Order by pairs @ 2:15
    • Odds Drill, Evens Fast
    • went 1:05 Fly, 1:19 Back, 1:18 Breast, 1:19 Breast**, :59 Free
    **we had to redo the breaststroke pair because a few of the kids skipped out on their underwater pulls, so we all got to do it again. Hey, at least it wasn't the backstroke one!

    4 x 50 @ 2:00 FAST IM Order
    • Fly :29
    • Back :33
    • Breast :36
    • Free :26
    200 EZ and done

    4700 Yards

    A fairly easy practice overall. It was nice that John went easy on us so I didn't have to get out super early like an who is tapering. Yeah, the yardage was semi-high, but it was mostly all slow-type swimming, with a few race pace bursts near the end. I felt good, well except for my new worst stroke of backstroke. My arm is still a little sore from my flu shot yesterday, but it's much better.

    I also see that the Club Assistant online heat/psych sheet is up for the NW Zone SCM meet:

    I'm doing the 400 Free, 200 Fly, 200 IM, 200 Breast, and 800 IM on Saturday, with the 400 IM as my sole event on Sunday. Sunday will be a "play it by ear" day as to whether or not I swim or not. I am the top seed in the 400 IM overall with 2nd place being KNelson. I'd hate to just "give it to him" by dropping out, but that may happen.
    Our 800 IM event should be fun between T.G. and myself. We're seeded #18/#19 in the event, so with the 8 lanes/heat, we should be seeded right near the top of our 3rd to last heat. Hopefully we don't get separated into different heats. We entered with identical times to try to prevent that (10:44.44)