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  1. Broken 200 back set

    by , April 29th, 2013 at 10:17 PM (Chowmi's Blog)
    Back indoors to SCM!

    450 warmup. It was suppose to be a 500, but I just didn't feel like finishing.

    12 x 50 on 1:00
    suppose to be kick, but I did
    1 kick on back;
    2 x kick w/board/swim by 25

    Main set:
    200 easy on 3:30
    8 x 25 on :40

    200 easy on 3:30
    4 x 50 on 1:00

    200 easy on 3:30
    2 x 100 on 2:00

    200 easy on 3:30
    1 x 200

    200 easy

    This was a great 200 backstroke set!

    1:20, 1:12
    and did an easy 100 per every recovery 200.

    That really took it out of me. I am not swimming with the team tomorrow. Maybe easy stuff on my own.

    I am really into these ROCKTELLA lolipops. They are sold in the mexican grocery store (Fiesta) but I can't find these ones at WMT. They have 4 chili layers and sour bubble gum in the middle. The only thing I don't like is they are perfectly round, which actually makes it hard for resting it, retainer-like, in your mouth so you have both hands free. And they are nice and big, so it looks dumb for a 44 year old woman to have it poking out the side of the cheek. But then I use my right hand to hold it, which is also my remote hand, and I have noticed I must be getting pre-carpal tunnel Rocktella remote syndrome in my right hand.
  2. 4/29/13 RANT

    by , April 29th, 2013 at 09:59 PM (Workout Swimmer)
    Today started off really well. Had a nice workout, just kinda getting back in the swing of things after taking two days off. One of our teammates, Cecilia Williams, was FIRST in the Miromar Lakes OW swim that JRTotten was in this past weekend - way to go Cici!! She's a rising star & we all expect to see her on the Olympic team in four years - at least on a relay.
    After practice , the three masters who pay to swim with the kids (me & two others) were told that if we want to swim more than the measly hour that ATAC gets in before the kids go to school, we will need to pay an extra $4 (the usual entry fee). WHICH IS RIDICULOUS!! Apparently someone complained that we were taking up too much lane space. Some people think they need to have an entire 50m lane for themselves & don't want to share, so they complained about the three of us swimming past 6:30am. I am so ticked off in so many ways, I could hardly think straight this morning. For starters, two of the three of us already pay for an annual pass (an additional fee on top of the ATAC fee) For seconders, there are empty lanes in the pool not occupied by ANYONE. And finally, the three of us stay in the same lane, so it's not like any of "them" are going to want to get in our lane anyway! They can't kick me or Jenna out - we already pay the stupid extra fee because sometimes we come at times when ATAC isnt practicing. But the idea of them complaining about us taking up lane space is just so irritating. Today, in my lane during ATAC practice, we had 9 people. The other 4 ATAC lanes had a minimum of 7 people. The other 5 lanes in the pool had 2 a piece. If you base the amount we pay for swimming, our $75 fee, plus the annual pass, multiply that x 9 people, and our lane is worth about $900/month. Compare that to say, 2 people/lane at $4 each, the "adult swim" lanes are worth $160/month. How is it then, that THEY get to kick US out of the pool? They already get to determine the pool temperature, sit on our lane lines and break them, and force us to park farther from the pool (yes, it's true - if you are a member of the swim team, no matter how old, you must park in outer darkness, and leave the closer (non-handicapped) parking for every one else. The Bitch & Moan Club is getting on my last nerve. I wish I could win the Power Ball & come up with 100 million semoleons so I could build a pool specifically for the swim team & keep those complainers out of "my" pool.
    Anyway, workout today, which was nice until ruined by the above.

    800 back/free
    2 x 400 P
    200 over under
    9 x 100 breast/free on 1:40
    100 easy
    500 drill w/snorkel & fins
    10 x 50 K on 1:00
    500 various
    Total:4500 LCM

    Feel like finding a tennis ball & slamming it into the wall a few times right now.
  3. Mon. April 30 - To The Nat Again

    Got to the Dublin pool and it was closed this morning - broken water main and eletrical problems from the thunder storms. Instead of coming back home and sitting around, I drove to the Nat and at least got in a short swim. Dave and Peter were there and I swam next to them, but did my own thing. Only 65 minutes and a "quasi" speed work out - faster intervals.

    200 Free
    10x50 on :45
    3 times through
    3x100 on 1:20 w/ 1 minute rest between each 3
    100 Back
    3x200 Back w/paddles on 3:00
    10x50 Back w/paddles (1st 3 on :50, last 7 on :45)
    5x100 Free w/paddles on 1:30
    6x50 w/Paddles Free/Back on :45

    3600 yards
    65 minutes
  4. Monday, April, 29, 2013

    by , April 29th, 2013 at 07:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 78
    Sunny, humidity at 75%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    3(2x50 on :50, 1x100 on 1:40)
    *39-38-1:18, 38-38-1:16, 38-37-1:14

    *Set 1*
    1200 FR as DPS @SPL 26-28

    *Set 2*
    10x200 FR on 3:10 w/agility paddles-buoy-tube
    *2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33

    *Set 3*
    10x50 on 1:00 as Kick w/Scull, w/snorkel-fins

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22

    Warm Down
    400 FR/BK
    Dryland bands

    I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.

    Updated April 29th, 2013 at 07:48 PM by fdtotten

    Swim Workouts
  5. Monday, April 29

    by , April 29th, 2013 at 05:12 PM (The FAF AFAP Digest)

    Warm up:

    550 various
    4 x (25 scull + 25 torque drill) w/paddles @ 1:15
    50 EZ
    4 x 50 double shooters w/fins @ 1:30
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 in & outs, fast free flip
    50 EZ
    1 x 50 @ 100 pace
    -- backstroke from the blocks, 30 mid, cramped
    -- I can dolphin kick through cramps, but not flutter kick
    200 EZ
    4 x 25 in & outs, backstroke @ 100 pace with race finish
    100 EZ
    2 x (25 AFAP + 75 EZ) @ 4:00
    -- free from a dive off the side on the top, 12 highs
    -- could feel I was bouncing, need a bigger kick
    50 EZ
    2 x (50 AFAP w/fins + 200 EZ)
    -- fly (23 mid), breast (27 mid)
    100 scull

    Total: 2850


    Did a variation of workout #1 from the HIT forum: Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!
    Swim Workouts
  6. Week 30 - Monday(Taper Week3)

    by , April 29th, 2013 at 02:44 PM (After a long rest)
    I am done with doubles before Nationals, and yardage is going to drop pretty significantly this week(last week i did just over 35K). This morning i felt pretty strong and all my aches from the crash on friday had gone.

    Warm up
    400 free with snorkel
    6x50 catchup on 1 min
    12x50 kick on 1min

    Main sets
    6x200 on 3 mins pull descend 1-3 and 4-6 no more than 80% effort
    8x50 swum 25 drill, 25 swim on 50
    10x50 pace free on 1min holding 31s

    Warm down
    100 easy

    Total 3500 LCM

    The 200's I went 2.20, 2.15, 2.11 and 2.21, 2.16, 2.10. I felt strong. The 50s pace I held 31s throughout and then went 30 on the last 50. Overall I am pleased with how the taper is going. I am planning on having dinner with the family tonight for the first time in a while on a monday night. Despite it being a school night we may even make tonight a board game night!
    Swim Workouts
  7. 4|29|13 LCM fun

    600 free WFSP

    FAST 50's
    1) 34
    50 easy, then rest 2:00

    2) ?? (a butt was blocking the clock)
    50 easy and rest 2:00

    3) ?? (another butt blocked my view of my time)
    50 easy, then rest 2:00

    4) 34
    100 easy, then rest 2:00

    5) 33
    150 easy, then rest 2:00

    6) 33
    100 easy

    50 fr WFS 28

    2 x 50 UWFK front/back
    - far from making the length hypox (unrecovered)

    Forgot to bring my watch and had to rely on the pace clock which seems popular to stand in front of. The set became disorganized and allowed more rest and recovery swimming from prior sets and can't use it for comparison.

    Really like the fin-snorkel-paddle warmup combo.
  8. Y swim

    It seems I overdid last week in my “hurray-my-asthma-is-finally-better” flurry of exercise. The swimming in cold water on Friday did me in for the weekend, and now I’m back on an exercise-lite regimen, basically doing nothing that involves hard steady breathing until my lungs calm back down, It’s frustrating, but I’m trying to focus on doing what I can—weights, stretching, very light swimming or walking—while working on being patient and staying hopeful that things will improve. I’m seeing my doc tomorrow to get more advice on how to proceed.

    I did get in an easy swim at the Y this morning. It seemed like a good chance to try out my new Agility paddles—I had ordered some after reading everyone else’s raves about them here. After trying them on, I was pretty skeptical about being able to keep them on my hands during a relaxed recovery—I can slide the paddles on without touching the sides of my thumbs, and I didn’t see what would keep them from sliding off the same way once a hand was upside down in the air. Pondering a fix, I tried wrapping layers of athletic tape around the thumb-hole of the right paddle, using enough to make some friction between my thumb joint and the paddle, but not enough to make it a tight fit. I left the left one unadorned, so that I could try them both ways, and brought my similarly sized (0.5) Strokemaker paddles too so that I could play around with different combinations. Here’s what I did:

    1000 easy warmup (400s, 200k, 200p, 200 IM d/s)

    16 x 25 swim with paddles, using different combinations

    4 x 25 streamline as far as possible + swim

    200 IM kick no board, working streamlines and posture

    2 x 25 streamline as far as possible + swim

    4 x 75 (25 plank kick with board + 50 kick + armstroke, focusing on tight core)

    2 x 25 streamline

    200 easy

    The verdict on the paddles: I didn’t have any trouble keeping them on during the underwater portion of the stroke, but that’s probably because I was just doing 25s and focusing on technique. I think they’d probably be useful doing longer sets—I know I tend to splay my left hand out to the side too far on my catch once I get fatigued, and I think they would give me some feedback on that. They seemed to provide about the same or even a little less resistance than the very small strokemaker paddles I’m used to using—when I used the strokemaker on my left hand and the agility on my right it seemed fairly balanced. The tape narrowing the thumbhole did indeed help with keeping the paddle on during the recovery—the left-hand paddle came off on many lengths, or rotated 180 degrees from my palm (like a book opening) so that there was no easy way to get it back into place at the beginning of my stroke. I could keep this from happening by gripping the paddle in various ways on the recovery, but that felt awkward, and I liked the tape solution on the right-hand paddle better. (Does anyone have any other suggestions?) I’ll keep working with these and see how it goes. And once I master them I might want to try the mediums—I was right between sizes on the hand-chart, so went with the smalls for my first pair.
  9. SArasota Y Sharks Masters 5:30 AM Workout -04/30/2013

    by , April 29th, 2013 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:45
    4 X 100 1:45
    1 X 400 build

    5 X 100 kick 2:30

    8 X 200
    1/2: free on 3:20
    3/4: IM 4:00
    5/6: 50 stroke/50 free 4:00
    7/8: free on 3:00

    4 X (4 X 50 1:15
    Within each round:#1:25 easy/25 fast #2:25 fast/25 easy
    #3: fast #4: easy

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  10. Workout 04/29/13:

    by , April 29th, 2013 at 11:52 AM (Maple Syrup with a Side of Chlorine)

    200 FR/200 BK/200 IM drill

    K --- Pull with Buoy
    050 - 100
    100 - 200
    150 - 300
    200 - 400

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)

    Nice recovery swim before work today. I had a good remainder of the weeked, going to church Sun morning in NY (great day for a motorcycle ride) and then to my friend's service last night, with some more yardwork in between. Tired, but not too sore. I'll take it easy this week, as I only have Wednesday and Thursday off, and we are planning a day trip to Philly on Thursday to visit Emma (which equals 10 hours of driving, but worth it for a few hours of seeing my daughter). Back to the grind next week
    Swim Workouts
  11. 04.29.13 - Monday workout

    by , April 29th, 2013 at 10:05 AM (Pete's swim blog)
    Swam at Hsv Nat with Daves, Bobs, Mary Lous and a few others. I rested a lot this weekend and was feeling much better this morning.


    400 Warm up

    300 Kick
    2 x 200 IM - 3:30
    300 Pull (made 3:18)

    300 Free - 4:30 (3:45)
    200 IM - 3:00 (2:43)
    100 Free - 1:30
    8 x 50 IM Order - 1:00
    300 Free - 4:00 (3:35)
    200 IM - 3:00 (2:48)
    100 Free - 1:30
    8 x 50 Free - :50

    8 x 50 Kick w/fins - :50 to :55 (Odds underwater down/easy back)
    3 x 100 Free - 1:20
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    3 x 100 Free - 1:20
    8 x 50 Pull - :50

    200 Cool down

    (5700 Total)
    Swim Workouts
  12. Warmdown from my meet lots of 500's EZ

    by , April 29th, 2013 at 08:36 AM (Mixing it up this year)
    This meet was a kids meet so I coached all morning and most of the afternoon, then around 6 pm was my 1500 free. I was tired before I started. I also did not have my normal prerace meal the evening before or breakfast. So needless to say I was hoping but not expecting anything.

    I did manage to better my time from last year so I am please with that. Since the lane I was in did not have the times posted I only know the watch time which was 35:45.50. I'll want to trash that one at Nationals this year. My 100 Back was good too. Pleasantly surprised.

    Today was more of a warm down from the meet. Since they used all 8 lanes for the 1500 there was no warmup/warmdown lane. I was really hurting. The showers just don't do it.

    500 free
    500 free kick w/zoomers
    500 free w/strapless paddles, bouy & snorkle
    500 free w/strapless paddles & bouy
    500 free
    500 free kick w/zoomers
    500 free w/snorkle
    100 back

    Total 3600 EZ yards
    Swim Workouts