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  1. Saturday/Sunday - Inland NW LMSC Champs Results

    by , April 7th, 2013 at 10:14 PM (Fast Food Makes for Fast Swimming!)

    I was feeling a bit sluggish prior to warm-ups, and even stretching out a bit in the pool didn’t seem to help. I guess 12 days out of the water, then getting sick (food poisoning) and trying to swim this week anyway wasn’t helping me out too much. Oh well, race time anyway…

    200 Back
    – season best time by 3 seconds
    32.46 / 34.71 / 35.82 / 34.83
    This actually felt pretty okay, I was trying to extend my wall underwater work a bit more than normal, even though after the 100 I reverted back to my streamline glides for distance off the walls. Managed to hold off a 40yr-something backstroker for the win.

    100 Breast – complete blah!
    33.00 / 37.72
    I just couldn’t get into my stroke. I could feel that I wasn’t grabbing water, and my pushoffs and pulldowns just didn’t have the normal “umph” that I normally have. It didn’t help that 55 year old Mike did a 1:05 with minimal effort next to me. He can glide almost 8-10 yards off one stroke cycle!

    200 IM
    – 3 seconds slow
    27.98 / 36.52 / 40.25 / 29.78
    My fly felt right up until I started my first stroke. By the end of the backstroke it became a good 3 man race – myself, Wes (40-something backstroke guy), and Mike (55 yr, breaststoker) Mike caught up quickly, but I managed to stay with him on the breast, Wes was a bodylength behind, but within striking distance. I was beat to the wall by ˝ bodylength, but made up my mind that I wasn’t going to lose the race. Powered home strong to have a good finish.

    No relays today for me. We only have 7 people from my workout group here, and they were going after some 55+ relay records in the LMSC.

    I got to see something in person for the first time today at the pool…we have a blind swimmer at the meet this weekend, and she has a person at end of the pool with poles to tap her on the back just prior to reaching the wall. She does all four of the strokes too, and swims straighter than any person with two working eyes. Pretty darn good.



    Started off with a good long warmup at the beginning, prior to the 1650s, even though I wasn’t doing the 1650 this time.

    500 Free
    10 x 50 @ ~:15 rest SDK on back/Str. Flutter Kick on back by 25s
    4 x 50 Fly Drill 3/3/2/2/1/1/Full Stroke to end
    200 Free EZ

    Got in for another quick warmup prior to the “main part” of the meet. Did another 400 or so.

    200 Fly

    27.98 / 32.79 / 34.59 / 35.77
    This felt rather good. I just didn’t have my get-out speed at the beginning, and just tried to maintain my 2-up/1-down breathing pattern. Out in about 1:00.8. Nothing hurt until length #7, and then it was just tough it out to the end. I was only 3.5 seconds off my time from 2 months ago in Kirkland, so this was pretty decent.

    50 Back leadoff of the 200 Medley Relay
    29.63 – pretty sure this is a best time for me.
    I took 11 SDK’s off both the start and the turn. My coach told me I really nailed the competition on the 2nd 25 with the underwater work.

    200 Breast – 2:41.xx
    35.65 / 41.72 / 42.59 / 41.31
    I just completed this one. It was cool to see Mike go a 2:23 in front of me at age 55!

    500 Free – 5:19.61
    29.05 / 32.25 (1:01.30)
    32.77 / 32.57 (1:05.34)
    32.57 / 32.37 (1:04.94)
    32.25 / 32.54 (1:04.79)
    31.95 / 31.29 (1:03.24)
    Good way to end the meet. Even split it and had fun.

    Now it's time to get my butt back in shape. I've got about 5 weeks till Indy, but 2 weeks until I do one day of a Triple Pentathlon meet (USAS). Of course, the distance version I'm signed up for. Swimming these times at or close to my season best times with the 2 weeks off from training makes me feel good about what's to come at Indy.

    Updated April 7th, 2013 at 10:23 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  2. Sore Sunday...

    by , April 7th, 2013 at 08:07 PM (Alex's swim journal)
    I was pretty sore this morning from yesterday's sprint/IM workout and I suspect that I'm still a little sore from the weights on T-TH last week as my body adapts. Today I decided to do some EZ swimming and then see how the weights felt afterwards. Here's what I swam:

    400 EZ fr on 7:00
    4 x 100 on 2:00 (1:28-1:29)
    4 x 50 on 1:00 (:39-:41)
    1:00 rest

    1000 fr on 18:00 (<17)
    500 bk in 10:15

    500 EZ fr

    3000 SCY/60 minutes

    Here's what I did in the weight room:
    lunges 3 x 10*
    military press 3 x 10*
    upright row 3 x 10*
    squat 3 x 10*
    incline press 3 x 10*
    sumo squat 3 x 10*
    bench press 3 x 10*
    chest fly 3 x 10**
    reverse fly 3 x 10**
    full-can 3 x 8***
    lat pull-down 3 x 10 (70 lbs)
    seated row 3 x 10 (70 lbs)

    *20 lb dumbbells
    **12 lb dumbbells
    ***8 lb dumbbells
  3. Meet Report!

    by , April 7th, 2013 at 07:52 PM (Chowmi's Blog)
    Well, here are my meet results!

    500 free 5:49
    200 back 2:17.8
    50 free split 25.3
    50 back 29.5

    50 free split 25.3
    100 back 1:02.6
    50 free 25.3
    50 fly split 28.3

    Here are the full results:

    Commentary: 500 free
    I'm really glad I swam this. It felt pretty good, which is probably why it wasn't super fast. At about the 75, I thought, now I see why people train for this. After the swim, I decided i would definately swim this from time to time. However, I don't feel compelled to train for it at all. That would be hours of work to drop 20 seconds. I'll take the 20 seconds and spend those hours doing sprinty stuff.

    200 back
    Swim-o-the-meet! This may end up being my best contender in top tens! A very strong swim. Still need to get out faster!

    50 free split #1:
    I think I am stuck in a rut. A time warp of 25.3's. I felt peppy but no strength. And it felt LONG, like that one extra second just takes it out of me. I'm sure I haven't done enough strength training and hours of sitting on the pool deck talking about my training.

    50 back: Holly cow I can hardly believe I actually swam 4 events in one day. I was just trying not to SIT UP in the race I was pretty tired!


    200 free? No way! Time for another split request! I decided to tweak my stroke and went with a total 80's stroke. It felt so good, like an old friend. I was quite tired but tried to go fast anyway.

    100 back: This one I wanted to do a good time. I started to really die at the end, but I was abl to gut, grunt, and just go to the end. A very solid time and definately a top tener.

    50 free: This was fun to swim against my friend Laura Zook, formerly Glass, maiden name Holt. Kept the 80's crossover kick since I didn't have the strength to kick straight legs.

    50 fly split: Ok! At this point I was going to bail, but with SO MANY scratches, yours truly was purely on a medal haul. Did the split, and it was not a natural swim at all. I haven't done much fly this year, since it still is a bit uncomforable in my belly button. I think he sewed me up funny. My belly button inside folds don't look the same anymore either. This I can tell when I clean out my belly button! But, back to the swim - oh yeah, so notice my splits that I scurried home in the last 50 free, thinking it may come down to that for a 1st place medal!

    TOTAL HAUL: 7 gold medals and a 4th place in the 100 free (50 free split).

    I think i've had a good time and did some great backstroking. But, i'll very likely go back to the 4 x 50's, as the base events.

    I will now watch whatever I saved on DVR and eat an entire Godiva solid chocolate easter bunny, potato chips and dip, and coconut water. Tomorrow: INSANITY!!!!
  4. 4|6|13 Fast, but not Fast Enough



    10 x 25 DFS free @ 1:30
    • 15 -16 strokes
    • 20 16 seconds

    4 x 25 DFS free @ 2:00
    • 14 13 seconds

    4 x 25 free pushed @ 2:00
    • 14 seconds each

    100 free WF

    Did not feel any fast twitchyness, which is unfortunate since that was the theme of the workout. I'm sure yesterday's 5K of drills probably depleted it. I did feel strong and furthermore had good leverage. Managed 8 reps before lactated bucket overflowed. My right knee started to ache half way so I finished another 4, pushed. The dive from sides by the way, are barely quicker than from a push but a decent drill to do though. But anyhow, I need to be pushing 13's consistantly.

    Updated April 7th, 2013 at 10:17 AM by __steve__