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  1. Revival

    by , November 4th, 2008 at 11:21 AM (Mike's Rocky Mountain Blog)
    I lost my incentive to keep this when the format was changed, but it is the most logical place to journal my progress. Hopefully it will keep me honest. My comeback is going a little slower than expected. I've competed in the Bloom Again Sprint Pentathlon and the Kevin Nash Memorial Meet (results in next post). I'm pleased with the results, but want to get to the next level. With my 20 year layoff, I realize it will take some time.

    Please feel free to comment on any of my posts. I would be especially interested to hear from fellow Colorado swimmers.

    Updated November 14th, 2008 at 11:56 AM by alphadog

  2. Taper starts today

    by , November 3rd, 2008 at 09:16 PM (A comfort swimmer's guide to easy swimming)
    I arrived at the pool at 6:00 this morning, workout in hand, ready to go only to find that the pool's heating system went out sometime during the weekend and the pool temp was in the lower 70's. That would be fine if it were still summer, but this morning I had to scrape the frost off the windshield before driving to the pool. So I started my taper with a day off. I'm hoping that the got the heat going and the temps will be warm enough tomorrow morning.

    I did go to the gym at lunchtime for a 45 minute spin class so I did do something today.
  3. Monday, Nov. 3

    by , November 3rd, 2008 at 07:50 PM (The FAF AFAP Digest)
    Schools out for 2 days here, which definitely puts a damper on my workouts.

    Still managed to get in a 5 mile run.

    I'll do some stretching and RC work tonight. Hope to spin tomorrow am and hopefully get in a swim tomorrow night.

    Updated November 3rd, 2008 at 09:59 PM by The Fortress

  4. Nov. 1st workout

    First day in the water since Indy

    100 ez
    5 x 100 75 fr/25 stroke on 1:45

    2 x 250 IM done as:
    25 fly
    50 back
    75 breast
    100 free

    50 ez

    200 kick

    2 x 300 pull r:20

    6 x 50 fast on 1:30
    went fast free on 1 & 2
    moderate free on 3&4
    fly on 5
    free on 6

    50 ez

    9 x 100 free on 1:35

    100 ez swim down
  5. Kick, kick, kick

    300 ez free

    3 x 200 kick - no board
    #1 back
    #2 free
    #3 back/free by 100
    R :30

    100 pull EZ

    5 x 100 kick on 2:15
    1 & 2 free
    3 back
    4 & 5 free

    100 pull EZ

    2 x 75 fly kick rotation drill

    8 x 25 kick with shoes 1:00 fast

    100 fly kick ez with fins

    2 x 50 kick with fins & board all out
    1 - fly
    2 - free

    150 ez swim down
  6. Dead Tired, Sun. Nov. 2

    by , November 2nd, 2008 at 01:39 PM (The FAF AFAP Digest)
    Swam with my team at GMU. This practice, coming so close to my PM 4000 yard practice yesterday, was very hard. Feeling pretty dead. Not going to swim tomorrow. My shoulders require rest and cross training.

    Warm Up:

    600 OYO (I did 500)
    6 x vertical kicking 1:00 with a streamline push off the bottom

    3 x (3 x 100), 100 kick, 100 drill, 100 swim

    Main Sets:

    20 x 50 on 1:00:
    #1-5, 15 UW, 35 build (back)
    #6-10, 200 pace (free)
    #11-15, 25 fast, 25 EZ (fly)
    #16-20, 25 UW dolphin kick, 25 choice

    50 EZ

    4 x 150 pull on 2:00 (did smooth backstroke with fins, kind of a hard interval for me)

    50 EZ

    4 x 75 on 1:20 paddles only
    Team did 25 kick with paddles out front and 50 swim, sprint the last 15 yards. My shoulders were very tired, so I did 75s AFAP backstroke kicks, holding about 45-46

    100 C/D

    Total: 3800

    Updated November 2nd, 2008 at 09:58 PM by The Fortress

  7. Post Halloween Workout, Nov. 1

    by , November 1st, 2008 at 06:11 PM (The FAF AFAP Digest)
    Had waaaaay too much fun last night at a neighborhood Halloween party. Needed a lot of this morning to get moving in a vertical position. But I made it to the pool this afternoon and did the following:

    400 swim
    300 kick
    200 fly drills

    Hard kick set:

    5 x 200 kick with MF on 4:00
    #1, 3, 5 on back (went 2:10, 2:09, 2:06)
    #2, 4 on stomach with board (2:12, 2:10)
    50 EZ between each one
    200 EZ after

    Fat burning (I ate a lot of twizzlers):

    20 x 50 backstroke on 50 with finz:
    #1-10 focused on staying under
    #11-20 focused on Ande's backstroke tip from Eddie Reese on breakouts
    50 EZ after first 10
    100EZ after #20

    Just for fun:

    5 x 50 BR drill with MF on 1:00, focusing on Allen Stark's tip of starting your stroke with you biceps by your ears. I definitely have not been doing this.

    5 x 50 breaststroke kick on 1:05 (my kick is very stinky)

    150 C/D

    Total: 4100
  8. Saturday, November 1, 2008

    by , November 1st, 2008 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    1 x 400 choice, alternated free/back by 100's
    6 x 50 fast kick on 1:30, went :48-:50
    6 x 50 drill, RI :10

    Repeat 2x
    did 1st time free on 1:45, 2nd time back on 2:00
    {1 x 100 Easy pace (free 1:25, back 1:32)
    {1 x 100 Moderate Pace (free 1:20, back, 1:25)
    {1 x 100 Good Effort (free 1:15, back 1:20)
    {1 x 100 Easy pace (free 1:30+, back 1:35+)
    {1 x 100 Moderate Pace (free 1:20, back 1:27)
    {1 x 100 Fast (free 1:09, back 1:14)

    1 x 100 easy back/free

    [was supoposed to do
    12 x 50 on 2:00 - 25 All out / 25 easy (4 each fly/back/free) from blocks, explosive first 25, good turn & breakout then go easy for the rest.]

    Started with backstroke, did 4 got a calf cramp on the 4th so stopped.

    Cool down
    1 x 200 easy to moderate free\back
    1 x 50 fly
    4 x 50 easy free

    Total 2950 yards

    Updated November 1st, 2008 at 06:21 PM by poolraat

  9. Not Again!!! Friday, Oct. 31

    by , October 31st, 2008 at 04:42 PM (The FAF AFAP Digest)
    I decided to shirk all responsibilities today (or at least those prior to 2:00 pm) and just exercise like a fiend before Halloween. I was aiming for a "triple" -- spin, weights and swim. Got the first two workouts in, but after only a 1000 yards, a kid pooped in the pool and closed it down. Again. I'm starting to think that Geek is right and that the parent with pooping toddler should be banned from the pool for 2 weeks when this happens ... Now, I'm going to have to swim tomorrow on my planned day off. Anyway, I did:

    60 minute spin class

    60 minutes of light weights and core (finally got back to the gym after indulging in a few runs)

    Swim, SCY:

    650 swim/kick
    200 fly drills
    10 x 25 spin fly drill with MF

    then came the accident.

    I had planned on also doing:

    5 x 50 BR drill with MF
    5 x 200 fast kick
    20 x 50 backstroke on :45

    Will try to get this in tomorrow!

    Updated October 31st, 2008 at 04:58 PM by The Fortress

  10. A Little Bit Faster

    by , October 31st, 2008 at 12:19 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 31, 2008
    SCY, Solo

    1 x 300 swim free and back
    6 x 50 on 1:30 Kick fast, did these on my back, no board, (ave. around :50)
    6 x 50 drill


    12 x 50 back on 1:05 I started these at about :44-:45 and gradually descended to about :39-:40 Last one at :37.

    8 x 25 on :45 KICK 15 AFAP then cruise, Choice, Did 4 free w/board, 2 back kick, no board, 2 dolphin on back, no board

    3 x (4 x 25 on :45), #1 fly, #2 back, #3 free, do 15y AFAP/10 cruise

    1 x 300 free/back at a moderate pace.

    1 x 50 back for time from block start. Went :32.1
    My right calf acted like it wanted to cramp about 15y into this swim so I eased up a bit on the kick. This is my 2nd fastest 50 EVER!!

    1 x 300 free/back at a moderate pace.

    2,650 Yards
  11. Fat Man back in the pool

    by , October 31st, 2008 at 11:54 AM (Fat Man back in the Pool)
    October 28th SCY New Territory

    500 Swim
    4 x 50 kick/drill by 25
    4 x 200 150 free 50 stroke (50 advances, 2nd 100 free, 50 stroke, 50 free).
    1 x 200 IM all out
    4 x 100 75 free 25 stroke as above
    1 x 100 IM all out
    8 x 50s free or stroke build
    100 easy

    2800 yds

    October 30th SCY New Territory

    500 swim
    200 drill

    300 75 free 25 stroke with stroke all out
    200 free DPS

    300 50 free 25 stroke w stroke all out
    200 free build by 50s

    300 25 free 25 stroke all out
    200 free all out

    500 pull
    100 easy

    2800 yds
  12. Thursday, Oct. 30

    by , October 30th, 2008 at 04:06 PM (The FAF AFAP Digest)
    AM -- 5 mile run. Felt good!

    PM -- swim. I stunk! Felt like I was swimming through jello. But muddled through it, using one of Paul Smith's speed sets:

    650 warm up of swim and kick

    Paul's set:

    200 fast (IM, did it medium)
    100 easy
    200 fast, broken 10 seconds rest at the 50 (IM)
    100 easy
    100 fast (backstroke)
    100 easy
    100 fast, broken, 15 seconds rest at the 50 (backstroke)
    100 easy
    50 fast (fly)
    100 easy
    50 fast, broken, 10 seconds rest at the 25 (fly)
    100 easy
    4 x 25 fast, 25 easy between each (free)
    100 easy

    Total: 2250
  13. Thursday, October 30, 2008

    by , October 30th, 2008 at 12:20 PM (A comfort swimmer's guide to easy swimming)
    Solo SCY

    Warm up
    1 x 500 swim as 100 free/100 back/75 free/75 back/50 free/50 back /25 free/25 back

    4 x
    {1 x 50 25kick/25drill
    {1 x 50 25drill/25swim
    Did 1 for each stroke

    Main Set
    1 x 200 free on 3:30 (2:38)
    1 x 100 on 3:00 KICK did on back, no board
    1 x 50 on 1:30 SWIM FAST
    1 x 50 on 1:30 KICK again on back no board
    on 50s: #1 fly (:36), #2 - Back (:36), #3 - free (:31)

    300 free at moderate pace

    1 x 50 choice off blocks for time (went free @ :28.4)

    Cool down
    300 easy swim

    2350 yards

    Updated October 30th, 2008 at 02:43 PM by poolraat

  14. Meet Schedule

    by , October 30th, 2008 at 12:55 AM (The FAF AFAP Digest)
    I've been in a bit of a snit lately about my future meets (as anyone can tell if they've read my rant on the Indy 2009 thread). So, I spent awhile this afternoon trying to decide where I will swim the next year. I really need meets to keep me motivated in the pool. I considered going down for the VMST meet on Nov. 8, but it's just too soon after the Sprint Classic for me. I also considered going up to Nassau County NY for their SCM meet on Nov. 23, but it's a bit of a haul too. Here's what I've tentatively come up with:

    Sunday, Dec. 7, 2008 CZ SCM Champs:

    Every SCM meet in the country is this weekend, which doesn't work out for me as my kid is swimming in the Tom Dolan meet on Dec 5-7 here at GMU. (I can't make the Open QTs.) But, I am going to try to go up to Zones for the Sunday events and swim the 50 free, 50 breast and 100 IM. I'll watch Mini-Fort on Friday-Saturday and miss her 200 IM and 200 fly on Sunday. She has given me "permission" to go for one day even though I'm her "good luck charm" at meets. She'll do great, and she gets all my old technical suits anyway.

    Jan. 17-18, PV Jan. Open: There is a kiddie USA meet here in PV on Jan 17-18. I might breeze in one day and swim the 100 fly and 100 free. Won't swim both days, as one day is really plenty for me. This has the added benefit of being an afternoon meet.

    February 14-15, 2009:

    Thinking of going to Auburn and swimming in the SCY meet there with Puff. I've never swum at Auburn and always wanted to. If I swam there, I would probably "taper" for 10 days or so for this meet to post some decent SCY times. Attending this meet would have the added benefit of allowing me to swim a lot of relays and not worry so much about my SCY individual events and times at the CZ in April at my pool (GMU).

    March 2009, Albatross Open:

    Plan to swim in the Albatross SCM meet, although it's not on the PV calendar yet. This is always a fun meet. Last year, my team swam an All American Relay at this meet (mixed 200 free relay). This is the only SCM meet in PV, so I would probably also rest a little or hold speed a la ande after Auburn. The order of events hasn't changed in years. So I would either swim the backstroke sprints or swim what I did last year: 100 fly, 50 fly, 50 free.

    April 2009, SCY Colonies Zones at GMU

    My team is hosting this meet, which is always a fun meet. I briefly looked over the schedule of events. I would probably swim the 100 free, 50 breast and 50 back on Sat. and the 100 IM, 50 fly, 100 back and 50 free on Sunday. I won't swim the 100 fly though, as it's way too close to the 50 back. I may swim fewer events if I go to Auburn and instead swim a lot of relays with my team and a couple events for fun.

    May 2009, LCM USA "Derby"

    I may swim in the LCM USA meet at GMU. Hard to pass this meet up, it's so close.

    June 15-16, 2009:

    I may swim an event or two at this local USA LCM meet. I like having the ability to just cruise in an do a few events without any pressure at these USA meets -- except the possibility of embarrassing myself in front of my kid. OR, I'll train hard in May and June and swim in:

    July 16-19, Jr and Sr Champs at U of Md:

    Will probably swim a few events at one of these meets to get LCM times, as Indy does not have a good order of events for me and I don't plan to go right now. This might change if a lot of my teammates go to Indy. I swam in Jr. Champs last year where I got my 100 back and 50 free times (unrested).

    August: VACATION!! Probably won't be around for LCM Colonies Zones this summer. But it depends when it is.

    October 2009:

    I am thinking of heading to Indy to swim in the TYR SCM series instead of swimming in the Sprint Classic the same weekend. There are very few SCM on the right side of the country and I would love to swim in Indy.

    Updated October 30th, 2008 at 10:46 AM by The Fortress

  15. Out of the Comfort Zone

    by , October 30th, 2008 at 12:30 AM (A comfort swimmer's guide to easy swimming)
    Wednesday evening 10/29/08
    SCY Some solo, some with the guy in adjacent lane.
    I went with the intent of just doing some kicking and practicing backstroke starts but got talked into swimming a set with a friend swimming in the next lane.

    200 easy free, 200 easy back
    4 x 100 kick on 2:00, dolphin on back with monofin (ave 1:15)
    100 easy free
    4 x 100 kick on 2:00, dolphin on back with zoomers (ave 1:35)

    5 x 100 free on 2:00 (with Dale, he was doing 10) I descended these 1:14->1:09

    300 easy swim and kick

    Total 2100 yards
  16. 5 Stages

    day 1 lake buchanan
    4.4 miles, out and back.
    with only one buoy at the turn and two at the finish, it was necessary for each swimmer to have a kayak escort. a very irregular shore line makes it extremely hard for a swimmer to navigate otherwise. the lake was a lot lower than last year and a few of us ran aground close to the turn on a small sand bar. a steady cross wind added a bit of chop throughout the course. i finished 2 minutes behind collis.

    day 2 inks lake
    2.6 miles out and back
    this course takes a turn and we needed to swim a few hundred yards before the dam came into view, still the turn buoys were not visible yet. i foolishly followed a kayak to the second buoy first and during my correction back to the first buoy collis and keith passed. i rounded the first buoy and returned to the second buoy (my second time around it) and by this time couldn't even see keith or collis ahead of me......damn! my will was broken. did this stupid mistake blow the whole week?! i was really pissed off at the finish, losing a ton of time to collis and barely holding any lead on keith.

    day 3 lake lbj
    2 miles out and back parallel to lake lbj dam
    due to fog, last year this was set up as a two loop triangular course. this year a straight out and back swim. it was very easy to sight a power line tower so i kept my head buried and decided to give it everything i had. i couldn't drop collis. we hit the turn even, but he had the inside and i had to swim hard for the next minute to catch up to him. i held on for a few more minutes but then he started to gain some distance on me. i couldn't jump in his wake for a rest, as drafting is not permitted under ASA open water rules. i swam a 43:44....1:05 behind collis. any thoughts i had about beating him are gone now (even without my error at inks). i couldn't lift my arms up, and when i got back to the hotel, spent a half hour under the shower massage.

    day 4 marble falls
    3 miles out and back
    i managed to get loose and felt good for the start, but today we were joined by 14 year old andrea who took off at the start. the race goes under a bridge (rt 281) and turns to the right through a beautiful canyon. i managed to catch andrea before the turn buoy at the dam, but she over took me at the bridge and had a good finish.....way to go! collis passed me shortly after the turn and held a tighter line through the bend. robert and keith were close behind me.

    day 5 lake travis
    3 miles out and back
    the lake is low. the bend in the course and the rocky, sloping banks make it hard to pick a straight line. i hit the turn even with collis (getting used to this scenario) but he builds a minute lead on me during the second half. keith and robert have a dramatic finish a few seconds behind me.

    keith's blog

    results at 10k
  17. Wed, Oct. 29

    by , October 29th, 2008 at 04:51 PM (The FAF AFAP Digest)
    5 mile run. It's freezing here!
  18. Stroke/Speed Endurance

    by , October 29th, 2008 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 29, 2008
    SCY, Solo

    1 x 300 swim, half free, half back
    4 x 100 kick on back on 2:15 odds flutter, evens dolphin

    Main Set
    6 x 150 : Swim 2 sets of 3
    #1 Go 50 Hard, 50 Easy, 50 Hard
    #2 50 Easy, 50 Hard, 50 Easy
    #3 All Hard.
    (1-3 free, went 1:58-2:05-1:53)
    (4-6 back, went 2:15-2:15-2:08)

    1 x 50 on 1:00 Easy Swim

    The following set was all backstroke
    {5 x 50 on :55 Maintain Pace (ave. :45)
    {4 x 50 on 1:00 Faster than Previous (ave. :43)
    {3 x 50 on 1:05 Faster than previous (ave. :41)
    {2 x 50 on 1:10 Faster than previous (ave. :39)
    1:00 Rest
    1 x 50 Fastest of All (went :36)

    Cool down
    1 x 400 Drill 50/ Swim 50

    Total: 2800 yards

    Will do 45 min. spin class later today.

  19. An evening swim

    by , October 28th, 2008 at 11:37 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 10/28/08 P.M.
    Solo SCY
    I blew off yoga and went to the pool after work for a bit more speed work.

    1 x 500 swam as 100 free/100 back/75f/75b/50f/50b/25f/25b
    4 x 100 kick on 2:15 (flutter kick on back 1:45)
    8 x 25 UW SDK w/fins (zoomers)

    16 x 50 on 3:00 for every 2; swam as 1 fast stroke/1 easy free
    1-3-5-7 fly (ave. :36)
    9-11-13-15 back (ave. :34)

    300 easy back/free

    2200 yards
  20. Tempo Kicking, Oct. 28

    by , October 28th, 2008 at 04:00 PM (The FAF AFAP Digest)
    Took yesterday off, except for ART. Today, I went to a 60 minute spin class in the am. Rather lackluster effort, as I'm still tired from the meet.

    Afternoon at the pool:

    Warm up:

    200 free, 100 kick, 100 breast, 100 kick, 100 back, 100 fly drills, 50 scull

    Main set: (Tempo kicking a la Tall Paul with 30-40 second RI)

    100 kick with MF on back
    200 kick with MF w/board
    300 kick with MF on back
    400 kick with MF w/board
    100 EZ
    400 kick, backstroke kick
    300 kick, flutter w/board
    200 kick, backstroke kick
    100 kick, flutter w/ board

    150 C/D

    Total: 3000