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  1. Monday 2/24/14

    Monday 2/24

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles+ snorkel
    200 kick w/ board
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    "200 I.M test set"
    6x25 @ :30 FL SMOOTH (14.0, 14.1, 13.8, 13.9, 14.0, 13.8)
    3x50 @ :50 BK BEST AVG (32.9, 33.4, 32.9)
    3x50 @ :50 BR BEST AVG (33.5, 33.4, 33.5)
    3x100 @ 1:15 FR, #1-2 AE, #3 N.S. (1:03.9, 1:03.1, 29.0/28.3 - 57.3)

    2x
    4x25 @ :10 rest scull/under H2O kick w/ fins
    200 EZ

    Total: 3450

    PM swim:

    2x
    400 swim
    4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
    8x25 @ :45 drill/under H2O kick w/ fins

    2x
    4x25 @ :40 V.S.
    2x 15M FAST w/ dive
    100 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ 2:00 FAST w/ fins

    2x25 @ :30 rest w/ stretch cord (pulled)
    2x25 @ :30 rest w/ stretch cord (restrained, with resistance)
    5x100 @ 1:15 AE w/ snorkel

    200 EZ

    Total: 4800
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  2. 2|24|14 SCM swim and last weekend's meet

    by , February 24th, 2014 at 10:37 PM (Blog)
    WARMUP
    2 x 500 free on 10:00, S
    • 8:40, 8:20


    MAIN
    4 x 50 free on 0:50
    rest 1 min
    5 x 50 free on 0:50
    rest 1 minute
    5 x 50 free with 0:30 R
    • 43 - 45's


    Meet report (SC SCY championships):

    This meet was well run, and had a fun atmosphere. I always enjoy this one. Don't have the times but I remember roughly.

    50 back (warmup suit) 35.05
    I flipped on belly too early into the turn and over exerted myself to catch up to the guy next to me. Mistake, my legs were toast after - lol

    The remaining racing for the weekend was a dream come true - 6 each 50 free's (i.e, a 50 fr, a 50 fr SR, and four relays). Could not manage a PB this meet, (master's excuse opportunity here) my back injury was killing my turns as my legs would not flip over properly. They kept hitting the water and stopping me before the flip was completed. My teammate Pat was next to me in my 50 SR (26.10) and said I was well past him into the wall and we were even out. Same thing happened with the 50fr (25.67) against a fast whipper-snapper who had a bad start making us even to the wall, furthermore making me go nuts chacing him after my turn deficit.

    So one of the relays was a 24.98, and the rest were 26 lows, maybe a 25 high also. I am still quite exhausted and the back is bothering me. During the meet I had brought a chair but was not able to sit in it because it would hurt to stand back up if I did. So I was either in the shower, in the warmup pool, or moving about on my feet between.

    Though I did not perform to personal standards as life does have an impact on things (Joel reminded me), one thing for sure is the experience will, for sure, help in future meets, as racing is the best preparation for racing.

    LCM preparation now - I'm going 27's this summer

    Updated February 25th, 2014 at 12:23 PM by __steve__

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  3. Workout 02/24/14: evening

    by , February 24th, 2014 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend

    200 Fr/200 Bk/200 IM drill
    2 x 100 kick
    8 x 50 FR on 1:05
    1 x 50 ez
    8 x 50 Bk on 1:10
    1 x 50 ez
    6 x 75, done as:
    - 2 FR (on 1:15, 1:45; held :50)
    - 2 Bk (on 1:20, 1:40; held :54)
    - 2 IM (on 1:20, 1:40)
    6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
    4 x 50 on 1:20 loosen and out
    (Solo/Rec/2500 yds/60 min)
    ----------------------------

    My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).



    My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.

    Updated February 25th, 2014 at 09:51 AM by rxleakem

    Tags: hiking
    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  4. Monday, February 24, 2014

    by , February 24th, 2014 at 06:47 PM (I swim, therefore I am)
    SCY @FMAC
    74 Sunny, humidity 66%, 80 water

    Warmup
    200 REV IM
    200 FR as 25DR/25S

    *Set 1*
    12x50 on :50 FR as 4(50-25RA/25LA, 50CU, 50DPS)
    ---100 BK
    4x50 FR on :40, desc 1-4 *34-33-33-33
    ---50 BK
    8x25 FR on :20, *16-16-16-15-16-16-16-16
    ---50BK
    8x25 FR on :20, *16-16-16-16-15-15-16-16
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-33-33-33
    ---100 BK

    *Set 2*
    20x50 FR on :50, target pace 33, with snorkel, m-AP
    *1-5) 34, 6-15) 33, 16-20) 32
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-32-32-32
    ---100 BK K/bk w/fins

    *Set 3*
    5x200 FR on 2:40 w/snorkel, L-AP, fins, DPS/build effort by 50
    *2:15, 2:14, 2:11, 2:10, 2:09
    ---100 DK/bk w/fins
    8x25 UW SDK w/fins on :40 *13-12s

    *Set 4*
    3(4x25 Fly on :30, :15 rest) as 25K/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 Fly fast on :40 *14s
    ---50 FR CU
    3(4x25 FR on :30, :15 rest) as 25CU/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 FR fast on :40 *14-13s

    ---50 FR DPS

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    Comments
    Sunday I swim 30 minutes OW north of Captiva with my friend Greg, with our wives in the boat along with my daughter, then we had lunch at a North Captiva Island restaurant entertained by a pretty good two person band of acoustic guitar, vocals, and percussion. It was a beautiful SWF sunny day with 70 water that included some unusual late morning lingering fog.

    I have been wearing a training drag suit the entire workouts for about a week now so that it feels normal. Focusing on accurate interval times, I get ready one second before, then push off exactly on the actual send-off. When my hand(s) touch the wall I look for my time.

    The results in Set 1 doing 4x50 on :40 are my best so far this year. Although the times are not descending as I intended, I felt like I was descending my effort 50% to 100%. I believe in 2-4 weeks, I may be able to do this training set starting at 33 or 32 and take it down under 30. Getting stronger and fitter towards sustaining the stroke technique as it needs to be while concurrently increasing applied power will be the difference.

    Also the results in Sets 3 & 4 were breakthrough performances so far this year as well. Swimming the 200s with the combination of fins-snorkel-paddles is to focus engaging an EVF on each arm/shoulder extension into a steady rotational follow through. The AP (agility paddles) assists with water feel and integration of hand with the forearm, and the fins assist with a supportive streamlining kick unified with core centric side to side axis rotation.


    After 3000 yards training with strong efforts and quality sets my arms are getting tired, where swimming fast 25s in Set 4 were challenging, but the results were acceptable considering the desired stroke technique was still manageable. During the warm down swim of 10x50s, the last four 50s were relaxed and smooth holding 35s.
    Categories
    Swim Workouts
  5. Sunday's Lake Wash. Masters Meet Recap (and my 30 hour trip)

    by , February 24th, 2014 at 05:10 PM (Fast Food Makes for Fast Swimming!)
    Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!

    https://scontent-a-sea.xx.fbcdn.net/...39248333_n.jpg

    I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!

    200 IM - 2:16.08
    28.10 / 36.02 / 40.57 / 31.39
    My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though

    100 Fly - 1:01.01
    28.15 / 32.86
    I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though

    200 Free - 2:03.22
    28.86 / 31.14 / 31.88 / 31.34
    Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.

    200 Fly - NS (my first scratched masters event)
    I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.

    500 Free - 5:23.71
    29.11 / 32.14
    32.72 / 32.92
    32.99 / 33.07
    33.04 / 33.11
    32.40 / 32.21
    At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.

    --------------------------------

    Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
    Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.

    I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
    I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.

    Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...


    What did I learn??? Listen to dad...
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/25/2013

    by , February 24th, 2014 at 01:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds, choice stroke.
    Round 1: 100 is fast, 2: 75 is fast, 3: 50 is fast, 4: 25 is fast

    3 X 50 easy 1:10
    1 X 50 blocks
    Three rounds

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  7. Week 74 - Monday

    by , February 24th, 2014 at 11:19 AM (After a long rest)
    I had a restless nights sleep. My daughter got upset last night about not getting her TAGS cuts. I firmly believe there is a life lesson in what she is experiencing and I believe with the improvement she has seen she is doing lots of things right. I spent quite a bit of time laying there thinking about how to get her to see that this is an opportunity to refocus and qualify on the individual events and not rely on relays this summer. She is not a 50 swimmer and based on her stroke tempo and genetic disposition(she is very tall and skinny) suspect she will do better as she goes further. Obviously she is young(10) and time will tell but getting all worked up over a 50 for a relay is negative energy she should not have with the meet she had this weekend, but its hard to see this from her perspective and if the shoe was on the other foot no doubt I would have the same challenege.

    Anyhow todays workout was long and tiring, but it felt good to swim with no pain in my shoulders.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main sets
    10x300 pull on 3.30
    6x100 kick on 1.45
    3x(2x25 fast free on 20, 1x25 fast back on 20 , 1x25 easy on 40)
    12x50 drill swim by 25 on 50
    10x50 free on 33

    Warm down
    200 easy

    Total 6100 scy

    I descended the 300s pull from 3.09 to 3.03. The kick I held 1.25s. The fast free 25s I found it hard to get going after all the aerobic work. I again descended going from 14s on round one to 12s on round three. The 10 x 50s on 33 was tough today but I pushed through it. I will be swimming tomorrow but then traveling to Washington DC this week so will hopefully train with the Alexandria team I have swum with previously. I always enjoy there workouts and I am looking forward to seeing some familiar friendly faces.
    Categories
    Swim Workouts
  8. Super long time no blog and MEET REPORT!

    by , February 24th, 2014 at 11:12 AM (Chowmi's Blog)
    Hello everyone! I have been swimming just as much (or as little?) as ever, but just not blogging about it!

    Yours truly is going after QUANTITY this year! Feeling so crummy in the 50 free, I figure it's ok to switch gears and swim a schlew of events, hoping to hit some good times and/or top tens along the way! I have 174 TTT, inclusive of the preliminary SCM 2013. So with 26 to go, it's time to ramp up different events! Goal is to reach 200 mark ASAP.

    I am going to both the South Central zone meet and infilitrating the AZ state meet, and yahoo, the official meet entry is finally UP!

    This weekend I swam some "off events" at the DAMM one day SCY meet. It's hard to get really focused. My older daughter was at a sleepover, so there's that low grade anxiety and "on call" feeling of picking her up right around my last event. My younger daughter was "getting an award" at the Texas Black Film Festival - she entered the Sixth Floor Museum (of JFK shooting fame)'s youth oral history challenge and was a "finalist", where they included part of her interview in the official video!

    Anyway, here is how I did:

    100 breast 1:14.8
    200 back 2:19.1
    100 fly 1:04.1

    The 200 back was the best. That will stand for a top ten, under 2:20 has always made it safely w/large cushion room. I can scratch that event off my list! The shocker was I went out in a 1:10, and I think it was like, a 1:10.4. So someone do the math, but I had to really boogie on the back end to get under 2:20!

    The 100 breast/fly would make top ten - in a moderate year. But I don't know if that will be the case. Yours trulys' analysis is that no one is aging out, but at least 3 faster 44-now-45 girls are aging up, so I am resigned to swimming these 2 events again.

    Given I have 2 big meets for top ten chances, I envision myself napping for long periods in my deck chair and lurking in the hot showers at the Woodlands (SC zones). It's going to be my 4 x 50 meet, plus whatever other events I can get for top tens. But I am going to approach this with Fortness - that is, make the 50's really, really count, and not worry too much about the quantity of events. I need to swim really fast to make 50 TTT's, so I don't want to get to piggy about other events!
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  9. Monday, February 24, 2014

    by , February 24th, 2014 at 10:19 AM (Workout Swimmer)
    Shoulder is killing me this morning, had to take some Gabapentin & may even need to find an old Percocet in the back of my drawer somewhere



    1000 warmup, various
    5 x 200 P @ 3:00 (was going about 2:30-40 -- just taking my time, cuz the water was so darn hot! 86F)
    100 easy
    10 x 100; 6 @ 1:40; 4 @ 1:30, wore zoomers on last 4
    200 easy

    Did some USRPT on Saturday - it was sorta fun! Definitely something to do when swimming solo & you have to find a way to push yourself.
    Came up with a couple of new mind games for myself today - trying to push through the pain of my "frozen" shoulder and the horribly hot water. Amazing how hot water is just fine, if all you want to do is float around & talk. But try going anywhere fast, and in 25-50yds you just want to roll over & let the steam escape. Had an ex-Olympian in the lane next to me this morning, and I asked him what he did to motivate himself in hot water, and he just laughed and asked me if I had noticed how slow he was going. Nice to know the hot water affects us all equally. And he's only 30. And slim. And HOT, lol. Eye Candy at 5:30am - nice way to start the day, hahaha!
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  10. Had a great meet this weekend

    by , February 24th, 2014 at 08:33 AM (Mixing it up this year)
    The meet in N. Myrtle Beach was a great one for me. After a few years of so so meets it is nice to have a good one. All of my times were faster than last year or last time I swam them. Highlights were the distance events 1650 free dropped 5 seconds from last year, 500 free went under 6:30, 200 back a 4 second drop from earlier this season, 400 IM dropping 3 seconds from my last swim. The best came at the end though 100 back breaking 1:20 which I have not been able to in the last 3 years and finishing with a strong 200 Fly right at my best for the year and it felt good.

    There were other events too and they were ok, you know those sprint things that I have just decided to do what I do best.

    Todays workout was more of a warm down from the meet.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy went 1:25, 1:23, 1:22, 1:21, 1:21
    5x100@:15RI free w/snorkle 25 kick then easy 75 swim
    500 free kick w/zoomers

    4x100@2:00 IM order fly went 1:43, back went 1:41, breast went 1:51, and free went 1:21

    100 EZ

    Total 3000 yards
    Categories
    Swim Workouts