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  1. June 8th workout

    Little tired from 6 mile run the night before but grinded out the practice. Swam from 5-630am with the age group national team. (25yd pool)

    Warmup-
    200 swim
    200 kick
    200 drill/swim by 25's

    Main Sets (I picked the distance practice)

    6x200's @ 2:45 decend 1-3 & 4-6, held 2:10, 2:06, 2:02

    15x100 @ 1:20 decend by 3, held 1:04, 1:00, 58 for all 5 rounds

    11x150's @ 2:05 hold steady pace, held 1:32 to 1:35 range

    Warmdown- 400 pull
    5,350 yards

    I've been getting into the distance stuff since after nationals. Think I will be focusing more on middle distance and distance. Also started running 6 miles every other day. Weight at nationals was 184, after todays practice 177. Need to drop a little more poundage, would like to be at 165-170 range.

    First long course meet coming up this weekend. Have not swam long course meet in a few years and do not train in long course pool. Plan on swimming the 800free,100fly,200fly,100free and the 50 fly. Meet is in Lousiville about 2hrs from me so figured I would get my monies worth.
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  2. Churning it out today

    by , June 8th, 2010 at 07:29 AM (Mixing it up this year)
    400 free
    300 free w/paddles & bouy
    200 free
    100 free kick
    10x50@1:00 w/fins odds 1 arm fly drill, evens strong fly
    500 fly kick w/fins alt 100 streamline/100 rotate 90 degrees every 10 kicks
    10x100@2:00 free w/paddles & bouy descend 1-5 and 6-10 went 1:45, 1:39, 1:36, 1:33, 1:27, 1:46, 1:40, 1:33, 1:29, 1:23
    500 w/fins choice of arm and back loosening drills

    Total 3500 meters
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  3. Monday 06/07/2010: AM Swim & PM Gym

    by , June 8th, 2010 at 01:11 AM (aztimm's training blog)
    ended up bailing on my weekly long run yesterday. my cold got the better of me, combined with just total exhaustion from swimming in the meet and being out in the sun for a few hours. I woke up around 5:15am, realized I hadn't put the bottles for my hydration belt in the freezer. figured I'd try to sleep a few more hours, and next thing it was 8am. most of Sunday was spent just being slothful...my only time leaving the house was to pick up El Pollo Loco for dinner.


    made it out to swim this morning with the team, Mesa Kino Aquatic Center, in the diving well (SCY)
    Laura on deck coaching

    got in around 400 warm-up
    400 pull
    4 x 100 IM @ 2:00
    300 pull
    6 x 50 kick @ 1:00
    200 pull
    10 x 50 @ :45
    100 pull
    4 x 75 @ 1:15, first all easy, then add in a fast 25, last all 75 fast
    50 easy
    4 x 25 @ :45 (did them breast)
    200 cool-down

    total: 3250 yards

    notes--
    * during our initial break, Laura did a great job of giving kudos to everyone who swam (bringing up something unique to each) as well as all of the volunteers.
    * Laura also told me she'd try to confuse me. She said she was reading my blog, and that I'm too organized; of course then a gal in the lane with me asked if I was a triathlete.
    * I ended up in the fast lane today. I survived just fine, and we had a rather large group, 4 in that lane.
    * oh Laura also mentioned that she read in my last blog entry how I said I need more breast, so she and Paul will comply. I did the 25s breast on my own today though.


    then I made it to the gym on the way home...

    Elliptical: 18:00, 236 cal, 2.01 miles, crossramp 8, resistance at 8 for a 2 min warmup, at 9 for 8 min, at 10 for 5 min, at 11 for 2 min, then at 8 for a min cooldown
    Plus about 2 min on another machine

    Incline bench: 1 x 15 x 45, 2 x 12 x 135, 2 x 6 x 155
    Dumbbell chest flys: 1 x 15 x 45s, 2 x 12 x 60s, 2 x 7 x 65s
    Triceps skull crushers: 3 x 10 x 70 + 5
    Hammer strength high row: 1 x 15 x 90, 2 x 12 x 180, 2 x 10 x 200
    Hammer strength shoulder press: 1 x 15 x 90, 1 x 12 x 110, 2 x 6 x 140
    Preacher curls: 1 x 15 x 65, 2 x 12 x 80, 2 x 9 x 85
    Leg raise: 3 x 15
    Flexfitness dip machine: 1 x 15 x 180, 3 x 10 x 240
    Situps on decline bench: 60 normal, 30 Rocky, 20 normal
    Plank: 4 min done as a min normal, a min left, a min right, a min normal

    notes--
    * gym wasn't too crowded, but it seemed people were constantly in my way.
    * a guy was on my usual elliptical, but since he looked to be actively using it I didn't mind. I took another, was on it about 2 minutes but it wasn't very stable, was wavering so much that I moved. all ellipticals are NOT created equal; on my usual level 8 gives me a good workout, but on that 2nd, 8 was barely enough for a warm-up, then I jumped to 9, 10, and even 11.
    * when I was doing the incline bench, after my first set of 135s, a guy came and asked if he could work in. it just seemed to make me move faster, which for that I need more recovery time between sets. those sets of 155 were a struggle. and that guy then took off the 10s and put on 25s....then 25s+10s.
    * for some reason I just decided to do some situps. I rarely do them at the gym...that decline bench usually is tough to find open. I felt strong tonight, but hopefully my stomach won't be too sore tomorrow.


    I'm planning to run tomorrow morning. since I skipped yesterday, I'm planning for a little more than usual. normally on Tuesdays I've been getting in 7 to 8 miles, but I'm hoping to do 10 to 12. I've realized I can't really make up a missed workout, but I seem to always try. I may then swim at noon....I really want some LCM time, and usually evenings are SCY.
    Had lunch with a guy I used to swim with at ASU. He did an Olympic triathlon up in Show Low over the weekend. Told him about the swim meet, and he told me that racing will make me faster. He was a bit interested in doing the 1500m at the Phoenix Swim Club meet...this guy says he's done with swim meets, but he'd be pretty fast if he did one.

    my cold finally seems to be breaking. today wasn't as bad. could also be the Prednisone at work. It hasn't yet given me that Superman feeling, maybe tomorrow...or maybe it won't this time. I hope to be mostly better for my trip back East on Friday.
  4. Evening Swim LCM 6/7/10

    by , June 7th, 2010 at 09:36 PM (The Labours of SwimStud)
    Outside this evening for a swim. I worked out earlier in the day with weights for about 45 minutes and felt good. I had a muscle milk after the lifting rather than waiting all day and perhaps feeling too tired to swim.
    Swim went well here is what I did.

    Warm Up
    Twice through.
    200 Kick
    200 Pull
    200 Swim

    Stroke

    10 x 50 BK 1:30 I held 1:10's for these and tried to focus on kicking right and breaking out...um...I hate the lane line and I think the feeling is mutual!

    Free

    10 x 100 2:00 I did these casually but tried to keep a good steady kick all the time. I went about 1:45 for the first 5 and tired into 1:52ish on the back end.

    Monofin

    500 Kicking various I took a few seconds between 100's.

    Cool

    Only time for 100 EZ...would have liked more but pool closed.
    3300 LCM in 90minutes.

    Updated June 8th, 2010 at 08:04 AM by SwimStud

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  5. Good start to the Week

    by , June 7th, 2010 at 04:49 PM (Adventures in Swimming)
    Coached the Sharks today
    It was a modified version of Coachkopie's workouts.

    300 Swim
    300 25 Free / 25 Brst

    3 x 100 Hold Even Pace for all 3 :15 r
    Masters 30 seconds between repeats
    Repeat 3x Increase speed each set
    go for it on last one on set 3

    4x150 Pull Build by 50, BC if you want

    3 x 50 Swim Smooth, Choice, Kick HARD
    :15 r
    repeat 6x take extra :15 between repeats.
    200 or so warm down....

    I swam this work out after work, outside for the
    1st time this year. I like swimming outside.

    I liked the 3x100 set. I did them on 1:30
    1)1:20,1:20,1:20
    2)1:16,1:15,1:15
    3)1:12,1:12,1:07
    I amaze myself sometimes how I can hit a target time. I thought I'd like to hit 1:20 on the 1st set, Looked at my watch when I finished and I had hit stop at 1:20.01 Close enough:-)
    My watch counts strokes for me and I did
    52 strokes on the 1st set, 52,54,54 on set 2 and 54,54,58 on the last set. Good thing my watch has memory. I'd never remember all of that.
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  6. Masters PR Ends

    by , June 7th, 2010 at 02:52 PM (The FAF AFAP Digest)
    Run + Bike:

    The viral malaise, which still lingers, caused me to set a masters sloth PR for most consecutive days with no exercise. I would probably have pushed it sooner, but I decided to stick with my 2 weeks of prescribed recovery. It helped that I was ridiculously busy last weekend, attending among other things Speedo's 80s themed 40th birthday party! Definitely had some blog withdrawal!

    Because the temps fell below 90, I decided it was time for the "post meet run." This used to be a tradition, but I consulted my FB Run Logger and I see that I haven't run since Jan. 23. Egads! In any event, I muddled through my usual 5 mile loop with some walking during water breaks and on an up. Then I came home and hit the indoor bike for 30 minutes. I plan on venturing to the pool tomorrow for some pre-vacation swimming. Note: I am definitely in need of new running shoes, as my shoes have been battered by my gym workouts.


    Meet/OW Schedule:

    I was muddling over my tentative meet schedule for the next year or so. Coach Cheryl told me that Zones was going to be earlier this year, so I'm worried it will conflict with the Boston Marathon on April 18. If so, I will either need another taper meet or bag tapering for SCY. I will be FINA 50 next year, so meters is definitely more appealing at the moment. Of course, if our ED prevails in re-visiting tech suits for SCY (besides for the boys who want their short johns), I may have to reassess.

    Since I just took 2 weeks off and am taking 4 weeks of vacation this summer, I'm definitely de-emphasizing LCM meets this season and don't care much about my times. This is quite fine, as I'm been feeling a bit meeted out from short course and want to do things that are not purely sprint focused. (No, this does not mean I'll be swimming the 1000 free at Zones ... or even the 200.) Still wondering about the advisability of 2 OW swims, but I apparently need to do this to ensure marital bliss ... I will definitely be wearing a wetsuit, , as will basically everyone in these events. I've also heard that B70 is coming out with "something special" for OW.

    So far, I'm thinking:

    Aug. 21-22: LCM Zones at UMD

    Sept. 19: Savageman 1/2 Iron Triathlon (relay)

    Oct. 24: GMUP Sprint Classic (SCY)

    Nov. 13: Beach 2 Battlefield Ironman Triathlon (relay -- seriously that race better have one heck of a current ...)

    Early-mid Dec.: NE SCM Champs in Boston or CZ Champs if it's at Rutgers this year. Does anyone know yet?

    March: Albatross SCM Meet (not sure when this is yet)

    March or April: If I taper for SCY and depending on the actual dates, either NE SCY Champs or Colonies Zones. Not sure I can do both the Albatross meet and the NE meet though ... depends on dates. No back to back meets for me.

    July: Some LCM meet hopefully. May have to do a kid meet if there are no local meets.

    Aug: LCM Nats at Auburn.

    My taper focus will likely be Dec. 2009 for SCM and August 2010 for LCM, though I'll probably rest some for whatever meet I do in March-April.

    Any other good meet ideas?

    Updated June 7th, 2010 at 03:02 PM by The Fortress

    Categories
    Running , Spinning
  7. Monday, 6/7/10

    by , June 7th, 2010 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCM, solo

    Warm – up (900)
    200 swim – 200 pull – 200 swim
    3 x 100/1:45 Build
    (all free, ave 1:30)

    Main Set: En 1 (1600)
    1 x 400 free
    2 x 200 free
    4 x 100 back
    1 x 200 free
    1 x 200 back

    Kicks - Back/Free – May use fins (400)
    8 x 50/1:00 desc 1-4
    (used fins, no board; 1-4 dolphin on back, 5-8 flutter on back)

    Cool down
    100 easy

    Total: 3000 meters
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  8. Convalescing

    I had surgery on Friday and am currently at home recovering. Everything went quite well—the operation was able to be done laparoscopically, and I only had to spend one night in the hospital. I’m still a little sore and have been instructed not to lift much, but am able to walk around fine. Best of all, I got cleared by my surgeon this morning to get back in the pool whenever I feel like it, with the caveat that I take it very easy at first. Hurray! I hope to go over to my Y pool and swim a few laps on my own—or at least float and scull a bit—this afternoon or tomorrow. I don’t anticipate going to organized workouts until next week at the earliest, but I’ll just go by how I feel.

    As I see how my recovery goes over the next few weeks, I can finally start making plans for my summer swimming season. My LMSC’s first (and perhaps only) LCM meet was yesterday, and while I was bummed to have to miss it, I have been really enjoying hearing my teammates’ reports trickle in. I do hope that I can do at least one LC meet in July or August, since I absolutely love LC and would be sad not to post any times in it this season. LC nats looks like a long shot, but I haven’t counted it out entirely yet. I might be able to do the CZ meet if it’s scheduled at College Park in August, depending on which weekend it is—I’m keeping my eyes peeled for more info on that one.

    I do have a couple of hospital observations, some swimming-related:

    The nurses were thrilled with my arms, which are still mostly hairless from having shaved down in Atlanta. It made the tape holding various IV-related tubing stick really well, and pulling tape and bandaids off me was probably less painful since it wasn’t a de facto wax job.

    Monitoring equipment is not set up for well conditioned adults with low heart rates. In the recovery room, every time I fell asleep, the monitors attached to me would start beeping, because they were set to alarm whenever patients’ heart rates fell under 50. I finally convinced the nurses that my normal resting heart rate was actually lower than that. (Little rant: It’s exasperating that patients’ stats are just compared to population averages and not individual baselines, even when the data to make the latter comparison exist. Maybe increased computerization of patient records will bring about some change here, but I’m not holding my breath.)

    Watching “House” when you’re actually in a hospital is not as amusing as the idea of doing it is. This is one of my fave tv shows at home, but it was too winceful-making to watch once I was lying IVed in a hospital bed. Baseball games are far more soothing.

    That’s it! I’m so very glad and grateful to be home, and my keys this week are being patient and careful as I begin resuming my normal life and exercise routines.
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  9. Monday June 7th, 2010

    by , June 7th, 2010 at 11:49 AM (Ande's Swimming Blog)
    Monday June 7th, 2010

    2010 South Central LCM Zones info is available

    Coach Wooden's Pyramid

    Subscribe to Ande's Swimming Blog

    remarkable swims
    [nomedia="http://www.youtube.com/watch?v=7ksaydysuuo"]YouTube- Rich Abrahams 65 years old 50 freestyle Atlanta 2010[/nomedia]

    [nomedia="http://www.youtube.com/watch?v=uT6QslQxC0s&NR"]YouTube- Rich Abrahams 65 years old 100 freestyle Atlanta 2010[/nomedia]


    Swam on Sunday with jon & Chris


    Lifted this morning

    LCM & SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Doug, Sharon, Mike, Beth & Tenielle
    dove in on time
    wore B70 jammer


    WARM UP
    600 done 150 fr 50 stroke
    200 k went 3:01
    600 done 150 fr 50 scull

    MAIN SET
    4 x 50 fr on :40
    4 x 50 fr on 1:00

    4 x 100 fr on 1:20
    4 x 100 fr on 1:40 missed a few

    4 x 200 fr LCM on 2:40
    lead the lane, held 2:31's


    SWITCHED POOLS TO DIVE WELL SCY
    assigned 4 x 200 fr
    did 4 x 150 fr

    10 x 50 k
    odds fast on 40 held 35's went 30 on last one
    evens easy on 1:00

    100 easy

    wanted to do the kick set with UT women
    but they had a meet at SMU over the weekend &
    weren't doing it till later in their practice so I headed out




    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES

    Does anyone ever read my blog to the very end?

    Updated June 7th, 2010 at 12:13 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Monday June 7, 2010

    by , June 7th, 2010 at 11:18 AM (Keepin Track 2010)
    Danny's 40th so up early to get it done.

    2.5 miles run,
    30 min yoga/stretch

    Back to work.
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  11. Thursday, June 3, 2010

    by , June 7th, 2010 at 11:16 AM (Keepin Track 2010)
    Today's practice:

    800 mix

    4 x 50 - 25 Drill, 25 swim Str @ 60
    4 x 50 - 25 Drill, 25 swim Str @ 60

    200 Kick w/zoomers

    Main set:

    BR @ R:20:
    1 x 200
    1 x 150
    1 x 100
    1 x 50
    2x 2x25 Strong @ 30; R:30 betw sets

    1 x 200 Kick

    Free:
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ 45
    2x 2x25 Strong @ 30; R:30 betw sets

    200 LD

    Total = 3000yds
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  12. I know what I need to work on

    by , June 7th, 2010 at 08:18 AM (Mixing it up this year)
    After the 800 on Friday I need to finish my stroke on my left arm. What I find strange is when I do a one arm swim for time my left arm is significantly faster than my right, yet my left arm apparently gives out sooner on distance. So that is my new focus.

    5x200@3:45 Free ended up descending these
    500 free kick w/fins 25slow/25mod/25fast
    5x100@2:00 as 50free/50back w/paddles
    500 Back kick w/fins
    500 free w/snorkle finishing the stroke and for some reason I was able to kick it instead of just dragging my legs
    400 as 100 back/100 free
    100 Free easy

    Total 3500 meters
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  13. Tornado Day

    by , June 7th, 2010 at 08:15 AM (The Labours of SwimStud)
    Well, we had day 2 of hte meet today and the morning session went off without much of a hitch I swam a :30.x in the 50 FR in a jammer and a 37.x in the 50 BR with my flag brief. I'm pretty happy to pop those times. Both faster and according to the converter I use...spot on my Nationals times...so I am happy.
    The 50 BR was comical, I was the only over "Boy 13 and over" to swim it..so I won! LMAO

    I got a comment form one of the kid's as I walked past he said "That was sick!" I just said thanks...I thought agreeing with him would look bad...hehe. I was left amped by the swim though.

    I have more meets this summer as I've joined USA and paid dues to the team, so I am hoping the extra practice at racing LC will show up for Zones. I'm thinking that maybe I should stump up for a nice racing brief, an aquablade at least. Unless Roque is reading this and wants to mail me a Q...LOL.

    Tornado watch all afternoon delay the meet for about 45 minutes due to a thunderstorm but besides that things were fine. Then we got home at 8pm and found we had no power!!

    Updated June 7th, 2010 at 08:24 AM by SwimStud

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  14. Saturday, June 5, 2010

    by , June 6th, 2010 at 11:22 PM (A comfort swimmer's guide to easy swimming)
    SCY in Boise with Coach Kelsey

    Warmup
    200 swim, 200 kick (on back), 250 drill

    4 x 100 free @1:40 desc
    (Ave 1:22)
    8 x 25 back @:30

    Main Set
    Repeat 2x
    200 free smooth
    4 x 50 back @1:15, fast
    (Ave 38-39)
    200 free smooth
    8 x 25 @:45, fast
    (Ave 17-18)

    Vertical kicking 8 minutes as 20 second kick w/hands out of the water, 10 second scull.

    Practice turns (about 200y)

    Cool down
    250 easy free/back

    Total: 3300 y
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  15. So Long and Thanks for All the FISH

    by , June 6th, 2010 at 09:36 PM (Too Neurotic to be Suitably Aquatic)
    Went to the NYC Parks & Recreation LCM Meet today! Long pool, short meet, great people & they charge $0 for it!

    This is the first LCM meet I've swam that isn't Middlebury, which is coming up in three weeks. I used this one to kind of prep for that, to get some times under my belt in events I've never done like the 50 back & 50 fly.

    The first swim was the 200 Free, which I always feel compelled to do because it's my favorite. I also had the rare pleasure of being seeded right next to someone in my age group, so I had a real race. She kept me going when I thought I was going to die at the 125, and I eked out a small victory by a few seconds. Sadly, there were three other 30-34 year old women in other heats who handily beat us, and I got no ribbon, and have no memory of what my time was. Something like 2:50something*. Will report on that later.

    The next race was the 50 free, where I got to swim right next to my lane-mate Theresa. She's 20 years older and one second faster. That race felt great, I kept my head down and in the water for about 25 meters, and pulled out a 36.53 (PR! Just barely!* And 3rd place! Out of 4!) I was told to work on hand speed next time.

    After that was the 50 back. It felt great, but was so slow! (51.42, NOT a PR*) In the past few weeks, I've gotten some great tips on improving my stroke and I implemented them, today, and thought I was doing pretty well. I don't get it, the more backstroke feels right, the slower it goes. This stroke is just a mystery to me.

    Last up was the 50 Fly. My goal was to survive, and upon survival, enter the 200 IM at Middlebury with some confidence. I swam a 50.40, which I feel proud about, considering I just learned the stroke a year and a half ago. It actually didn't feel half-bad, and I was able to exit the pool on my own accord.

    Overall thoughts:
    If I'm going to make the trip to Vermont worth it, I have to not sustain any more ridiculous injuries between now and then. Right now, I'm a tapestry of bruises between Thursday's cooler falling on my arm, hitting my elbow on the corner of my car, Saturday's falling out of a sailboat into the Hudson (with my cell phone in my pocket!) and a hand injury sustained just moments ago as I tried to open a stubborn bottle of CranApple. I'm also sore and tired and crabby about finances, and I have three weeks to get into some kind of race shape so I can go after those PR's that sustain me.

    Oh, and the pool at Flushing is great. Swim it if you have a chance, but it really could have used a rope across the half-way point. Maybe I'll blame my backstroke time on the lack of that.

    I don't think I was totally in the game today. Something was off, and I think it might have been the creeping stress of personal life, and the disappointment that there were all those other fast girls in the 200. I really like ribbons. There was a point where I just didn't want to do it, but I got over it, and there were 6 other FISH there cheering each other on. It's hard not to be buoyed by the team spirit.

    I just made a strawberry rhubarb pie*. It looks fantastic, but it's not going to cool in time for me to enjoy it as a post-meet reward, so I'll probably eat a slice after tomorrow's workout.

    *Updated: I was looking at my SHORT Course Meters results... When I went back and looked at the LONG Course, I realized I did much better than I thought. And today was the first time I've ever done a LCM 50 back. Also, I've been putzing around so long this evening, putting together tomorrow's music mix, I had a chance to eat a slice of the pie. It was good, for a first-go at this recipe. Yum local foods!

    Updated June 6th, 2010 at 10:38 PM by swimmerb212 (Actually looked at the correct results)

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  16. Spice up your smoothie!

    by , June 5th, 2010 at 09:41 PM (The Labours of SwimStud)
    OK So I had a meet today first LCM of the year...100 BR 1:30.x and the 100 FR 1:11.09 both pretty good times for me. Previous best were 1:29.x and 1:13.x so I am happy considering I only got in the LCM pool 2x since Nats.

    Both swims felt OK and I didn't have any where is the wall moments in either race, so I conclude my conditioning has paid off this year into a general boost to my abilities.

    Made a smoothie tonight and added ginger to it. Ginger is a natural anti inflammatory and analgesic, so I'm going to include a little sliver into my smoothies to aid general aches and pains that come with training.
    It's adds a little kick which I don't mind either...
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  17. A kids meet and some fun

    by , June 5th, 2010 at 06:51 PM (Mixing it up this year)
    My 800 Free was only 2 seconds slower than last year so I think that is good. I did notice on the back half my left arm I did not have the strength to complete my pull on that arm. Something to work on between now and Nationals.

    The girls on my team did great. For Maddie it was her first ever long course meet. For McKaylin she went from being in the middle of the pack to taking 2 2nds in 400 Free and 100 Back, 1 3rd in 800 Free and 8th in the 100 Fly. She made her 400 and 800 Free state cuts and is 1 seoncd off on the 100 Back.

    Maddie was just learning how to pace in a long course pool. She did better on the 400 than the 800. Both swims were good for a first time both at that distance and in the long pool.

    Total 2300 meters and 500 yards
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  18. Saturday 06/05/2010: East Valley Summer Invite Meet

    by , June 5th, 2010 at 05:47 PM (aztimm's training blog)
    I did make it out for my team's East Valley Summer Invite Meet today.



    Arrived at the pool somewhere around 7:15, and it was fairly dead. water was a bit on the warm side, Paul said 80, but I'd say closer to 82. I warmed up in my usual training brief and drag suit. after verifying (and showing Laura) that my old Fastskin brief was ok to wear, I changed and wore that for all my events. After I got settled, I got in for the following (LCM)--



    700 gradual build
    8 x 50 @ 1:00, goal to hold :45 on each (wasn't a problem)
    100 easy

    while the 1500 was going on (I may like distance, but that just seems extreme), I got in a nice 400 to warm myself back up.

    due to both some computer problems and a freeway closure, they delayed the start of the meet a bit. maybe 20-30 min I'd guess. I took my watch off before I got in the water and didn't put it back on until I left.

    all of my seed times were pretty much pulled out of the air. I used some practice times, but purposely didn't even look at my prior times since they are so old.

    the entire MAC coaching staff was on-deck in some capacity. Paul and Laura running around making sure things were as they should be, and they both swam a few events. Sheila was officiating. Laurel sat in the bleachers mid-pool, cheered people on, and got all splits (even for 50s!). Jon was there, helping Laurel and guiding with any questions.

    my 1st event, 800 free
    seed time: 12:40
    I've swam this event at meets twice that I know of, in 1999 (final time was 12:15), and 2002 (final time was 12:12).
    today's time: 11:31
    thoughts: while my seed time was based on a 1:35 base, I secretly hoped I could do a 1:30 base. the idea to do the 50s holding 45 was a great one, and I'll keep that for the future. Just before I started, Lindsay told me to break it into 4 x 200s...settle into the first, mostly easy on the second, build the third, and fast on the last. I mostly tried to do that. Just a few weeks ago in workout, I tried to hold a 1:30 base for a 600 but was just over, so I'm very happy with this time.
    Thanks to Patrick for counting for me! Hopefully I didn't splash him too bad.


    after the 800, I went back to the warm-up lane, got in a nice easy 200. then I thought I should warm-up my breast a little for my 100. initially there was supposed to be a 30 min break between the last heat of the 800 (mine) and the next event, 100 breast, but due to the late start that went down to 10 min. so I got maybe 20 min rest.


    my 2nd event: 100 breast
    seed time: 1:36
    past times: in 1999 1:33, in 2002 1:29
    time today: 1:29
    thoughts: I've done little to no breast training, but for some reason I've done much in the past and have a good base. I'm happy I at least matched my past time, and I know I can go faster if I actually swim it once in a while.
    I had no one even near me, which didn't help too much. Laurel said my splits were around :41 and :47, so I have something to work on.


    I did about 200 easy and had about 20 min again until my next event. I did stop at the bulkhead to watch some of the fast guys swim the next heat of the 100 breast...good stuff. Jeff Commings looks like he doesn't even have to try. And Patrick did around 1:21. Had I put in a more accurate time, I think I would have been seeded with them.


    my 3rd event: 100 free
    seed time: 1:18
    past times: 1999 1:15, 2002 1:16
    today's time: 1:12
    thoughts: just before my heat, Laura ran by and asked how I'd do. I said 1:15, and she said she expected a 1:13. This is something I've worked a little on, so I'm happy that I improved over the years, and I think I can drop another 1-2 sec with some form improvements. I probably took too many dolphin kicks off the blocks (I'd guess 9 or 10). But again, I was seeded in a slower group, no one near me, so I was out on my own.


    my shoulders were starting to get a little tight after the 100, so I think I did at least 400 meters easy swimming, threw in a little breast. I did watch some of the fast people swim in the last heat of the 100. had a longer break, maybe 30 min before my next event.


    my 4th event: 50 breast
    seed time: :43
    past times: 1999 :41.82, 2002 :40.55
    today's time: :41 (don't have the exact time)
    thoughts: I should have been DQ'd. I went off the block (very high with blocks on the bulkhead), did a nice deep dive, followed by at least 3 dolphin kicks before I realized what I had done. rather than push things too much, I just kind of did a relaxed stroke down to the other end, expecting an official with a DQ slip. But that didn't happen. I got very far out ahead of the crowd, could have been through poor seeding, or those dolphin kicks, I didn't see a soul near me.
    Later on in the meet, Laura Winslow (Patrick's coach) told me that I just wasn't pacing this for a 50, I was doing a 100 or even 200 pace. Then I told her why, and she agreed.
    If I have a brain and don't screw this up, I think I could easily do this in :38, especially if I do more breast training.


    got in 200 after the breast, relaxed a bit on deck, had maybe 20 min before my last event.


    my 5th event: 50 free
    seed time: :33
    past times: 1999 :34.01, 2002 :34.66
    today's time: :33 (again don't have exact)
    thoughts: this time I did take the deep dive, then around 10 dolphin kicks. Probably too many. and I wasn't first, it was annoying that the gal in the lane next to me was just a hair ahead. push as much as I could I just couldn't catch her, but she did make a great rabbit to try to catch. I was tired, sore, and pretty much just fried.


    went over to the warm-up lane and did a nice easy 400. I did throw in a little breast (maybe 100 total), but mostly just wanted to get my free relaxed, and my shoulders relaxed.


    total distance swam (for my GTD): 4100m

    General thoughts--
    * Paul and Laura put together a great event! I registered very spur of the moment and very late, but they were very flexible with everything. Funny story, one of the reasons I decided to finally do another meet was all the discussion about tech suits, and how some people felt I wasn't qualified to give an opinion since I didn't race (one person posted a link to this event). Well now that doesn't apply.
    * Turnout wasn't as big as what I remember at past meets, but those were the official 'state' meets, this seemed more like a team meet. Sure we had some Sun Devil Masters there, Phoenix Swim Club, a couple people from Tucson, and the odd visitors, but I'd guess 75% of the people who swam were from my team.
    * We also had a great turnout of officials, timers, and other volunteers. I was so surprised to see so many people I swim with.
    * As for my swimming, I guess I did as expected. I'm not a sprinter, and shouldn't even fake it. The limit was 5 events, and Laura told me it would be short (I didn't realize so short, all of my events took place in 3 hours). I did consider some 200s and even the 400 free, but with such a short time, after an 800...I decided against it.
    * I really need to work more on my breast. Before I started with masters groups, I wasn't too comfortable swimming free and would swim on my own whole sets of breast. One summer in college, a lifeguard refined all my strokes, and she really cleaned up my breast. After I started masters, I'd do it once in a while, but it is just so easy to do free when intervals are tight. With getting back into running, my legs sometimes just can't handle breast. But I have a good base, and did decent in it. I could fake a 50, even a 100...but a 200 requires training, and I didn't feel ready for that yet. But a 200 breast is my best shot of reaching an NQT, so it is something I need to work on.
    * Now Paul wants me to do more meets, of course. The Phoenix Swim Club is holding a 'state' meet in about a month. This is a 3-day setup, with distance events Friday night, and other things Sat-Sun. Ideally, I'd like to do the 800 (or even 1500) on Friday, and do 1 day of the meet where I'd get in a 200 breast (if I'm ready), and some other stuff. We'll see how that fits into my schedule.


    Overall, it was a great experience. Just a few hours, I was home by 12:30. And it was nice to meet Patrick, see others who I hadn't seen for a long time, and it was just a generally fun experience. If nothing else, I will do some of these team meets periodically. Weather wasn't too bad, it was about 100 when I left.


    Ideally, I'm hoping to get out for a run tomorrow morning. Nowhere near the 15 miles I did last week, but 12 would be nice, but I'd settle for even 10. Our temps are getting up there (high near 110 tomorrow), so it will be an early start.
  19. Saturday

    by , June 5th, 2010 at 02:37 PM (Adventures in Swimming)
    Swam with Sharks (SCY)
    Coach Renee

    10 min swim, Which I missed because of administration duties.
    I had to swim with fast lane again.

    1st Set
    500 Neg Split
    5x100 Pace
    400 Neg Split
    4x100
    300 Neg Split
    3x100
    200 Neg Split
    2x100
    100 EZ
    100 What Ever you have Left

    2nd Set
    25 Fast Stroke :05 r
    25 Kick Mod :05 r
    25 Kick Hard :05 r
    25 Fast Free :30 r
    repeat 5x

    3rd Set
    8 x 75
    Odd's 3 Stroke/9 Kick Drill
    Even's Swim :10 r

    100 Race your lane

    100 Warm Down

    I got in water at 5x100
    I only got lapped on the 400
    I held
    1:15 for the 4x100 on 1:25
    1:10 for the 3x100 on 1:25
    1:10 for the 2x100 on 1:25
    1:06 or 7 for the fast one
    1:05 or 6 on the final RACE one

    I would like to get the fast ones to 1:03
    So that's my goal for this summer.
    I'm going to be spending a lot of time at the pool this summer.
    We are having 5 morning workouts a week and I have to
    coach them all unless we find a coach to help out.
    Until we find a coach I'll be working out by myself whenever I can get to the pool.
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  20. Friday

    by , June 5th, 2010 at 02:17 PM (Adventures in Swimming)
    Swam With Sharks (SCY)
    Coach Renee

    300 Swim
    and I can't really remember what
    we did....
    I think the main set was
    2 x 350
    3 x 100
    4 x 50
    Twice through

    We did about 3,100 total

    I swam with the FAST lane again
    I ended up doing 300 because I got lapped
    but not on the last 350. I was only down
    about 20 yds at the end. I could not have
    keep this pace for all of them, but I'm working on it.

    My dilemma is that I'm right between lane speeds.
    I can hold 1:15 for 100's some day's
    1:17 or so is more comfy :-)
    Here is our lane breakdown for 100's

    Lane 5/6
    1:00 When really trying
    1:05 at the end of a descending set on 1:25
    1:10 Pace for distance set's

    Lane 4
    1:07 When really trying
    1:10 at the end of a descending set on 1:30
    1:20 Pace for distance set's

    Lane 3
    1:15 When really trying
    1:20 at the end of a descending set on 1:40
    1:30 Pace for distance set's

    Lane 2
    1:30 When really trying
    1:40 at the end of a descending set on 2:00
    1:50 Pace for distance set's

    Lane 1 Varies a lot!!

    I swim this
    1:05 When really trying
    1:08 at the end of a descending set on 1:30
    1:17 Pace for distance set's

    I just need to keep working on it.
    Some days I go 1st in lane 4, I seem to get a
    better workout these days because I have to lead.
    Some day's I have to swim up a lane due to the
    number of swimmers. (5 in one lane 3 in another)
    Getting lapped is not mentally fun and I can only keep the
    I'm not getting lapped speed up for part of a set.

    Enough Babble for today......
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