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  1. 02.11.13 - Monday workout

    by , February 11th, 2013 at 09:47 AM (Pete's swim blog)
    Rested most of yesterday with back problems. I seem to be much better now. Swam this morning with Dave, Dave, Dave, Roger and Danny.

    SCY

    600 Warm up

    6 x 25 Sprint from dive to 15m, cruise - lots of rest

    8 x 25 kick - :40 easy/hard

    2 x 100 IM - 4:00 easy/hard

    16 x 25 - :40 IM Order (Easy/no breath/kick easy/kick hard for each stroke)

    200 IM Timed - Rest :10 @ Each 50. (2:27)
    I think I could have gone faster. Didn't feel like a 100% effort.

    50 Easy & out

    (2150 Total)
    Categories
    Swim Workouts
  2. RECOVERY!

    by , February 11th, 2013 at 07:47 AM (Mixing it up this year)
    I have knots in my back I can feel when I move. OUCH!!!! EASY swim today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles, bouy and snorkle
    200 alt rt arm/lt arm
    200 scull drills front/middle/back quadrants
    4x25@:45 shooters w/zoomers
    500 misc drills

    Total 2500 easy yards
    Categories
    Swim Workouts
  3. Great Meet this weekend

    by , February 11th, 2013 at 07:43 AM (Mixing it up this year)
    I have to say dispite the shoulder issues and all this weekend I had what I would classify as a good meet for once.

    The first event on Friday night was the 1650 and I managed a 22:38.61 which is good for me at this age and time and since I aged up this year to 50 I guess this is my best for this time around.

    Saturday was not as good, still too sore from the 1650 to get a good 500 in but it was ok at 6:39.20 not a best for this season, it was off by 13 seconds. I am ok with this. 200 back felt good but the time was just a middle of the road time for me. in 2:55.13 then I had two sprints the 50 Fly and 50 Back, neither were impressive.

    The afternoon we spent in a stroke clinic with Rowdy Gaines and now I know what I need to work on with my right arm.

    Sunday was much better for me 400 IM was great with a 6:11.57 and my splits were good. It felt good and loose and relaxed and fast! 50 Breast was a filler for me and it was ok. The 100 IM went well even though I felt as though my fly was alittle off rhythm wise but I nailed my back to breast turn! and went a 1:20.28.

    Next up was probably my favorite swim I AM NOT WEIRD HERE it was the 200 Fly and I was the slowest one seed in the top heat and got 3rd out of 5. Went a 3:15.68 a time I have held for the last several years. I felt I paced it differently, I actually went out slower than normal. It is unheard of for me to come back in under 50 but I came back in 49.37. The whole swim felt relaxed and smooth. I want to do it again! I would have prefered to do that to the 200 Breast I did next. The breast was my warm down and it was a washout.

    North Myrtle Beach always puts on a great swim meet so this is the meet to come to.
  4. Sat-Sun 0209-02102013

    by , February 10th, 2013 at 10:06 PM (aztimm's training blog)
    Saturday:



    went over to the Chandler 24 Hour for a timed 1000 yard swim

    500 w/u various

    2 rounds of variables @ 5-10 sec rest:
    * half easy/half fast
    * half fast/half easy
    * all easy
    * all fast

    100 easy

    1000 for time (around 13:14)

    300 w/d (did a bit of easy backstroke)

    2100 yards

    I rarely swim or workout at all on Saturdays. but we finished the cleaning, I ate lunch early, so had time, then got this crazy idea to do a timed 1000.

    that time certainly isn't 100% accurate. I have a stopwatch I keep in a ziploc. I started it, and pushed off around 5 sec. by the time I finished and stopped it, it was 13:22. so minus the 5, then minus another 2-3 to finish, grab the watch, stop, I'm estimating 13:14.
    that isn't a bad time, certainly not for this pool. water clarity wasn't too good, it was pretty cloudy.

    there were 2 other guys swimming, I was initially relegated to the wall lane. then the one in the open area got out, and oddly the one next to me moved over, so I took his lane--which is my favorite.



    Sunday:

    Usery 68 mi 04:11 16.2mph pace

    Felt good through about 50-55 miles...then I got a flat. Stopped to fix it, but my legs just didn't want to pedal after that. Took me a while to figure it out, but I guess I bonked. Made another stop, ate whatever I had, drank a ton, and hobbled my way home. Funny, the first part of the ride was really good, felt like I took the hills strongly...maybe too much. Oh well, live and learn.
    http://app.strava.com/activities/40489736

    I think my problem was that because I went out later I ate a heavy breakfast...eggs and such. last week when I went out earlier, I had 2 PB&J's before heading out, and that works much better. I did have some hot chocolate this morning, which might have let me hang on as long as I did.
    so now I can say that I've bonked running, swimming, and cycling. I remember one time running how I ended up just mindlessly walking/jogging back along the canal. thankfully I didn't have to really think today either...was far enough in that I just had to make 1 turn, then I tried to keep focused by counting how many miles back home.

    for those who wonder what makes me get out to bike...follow that link and look at the pictures. these barely scratch the surface of what I see while I bike out here... the Tonto National Forest has some amazing mountain views. actually there was snow on some of the peaks today, but I couldn't get any pics of them from where I stopped...





    went over to the Chandler 24 Hour Fitness for a recovery swim. had zero expectations of actually accomplishing much, other than hopefully feeling better after.

    started out in the hot tub to warm up. big mistake--after that, the pool felt really cold. I nearly dropped an f bomb when I got in.

    600 w/u

    300 kick w/board only. done as 50 flutter/50 whip continuous

    100 easy

    300 pull w/paddles + buoy

    100 easy

    5 x 100 kick @ 10 sec rest, w/fins + board
    done as 50 flutter/50 dolphin

    100 easy

    300 pull w/paddles + buoy

    200 w/d

    went in the hot tub and stretched for about 10 min. water was really really warm, so figured I should cool off a little after.

    grabbed my goggles and did a very very easy 100 free.

    TTL: 2600 yards

    mission accomplished: I felt much better after than I did going in

    I mostly had the pool to myself. was in my fav lane, and for a while there were some people splashing around in the wall lane, but they didn't get in my way at all.
    legs/feet on the verge of cramping here/there, so really tried to stretch things out in the hot tub.
    Tags: solo swim
    Categories
    Swim Workouts , Cycling
  5. Sun, Feb. 10, 2013 1:00-2:15pm at the YMCA

    by , February 10th, 2013 at 07:26 PM (Fast Food Makes for Fast Swimming!)
    It was icky poo hot in the pool today. That was the only negative point of the day though. I had good swimming conditions otherwise. I was solo in my lane for the first 20 or so minutes, then #2 came, and then didn't have a 3rd person till I was past 3000 yards, but the 2nd person got out shortly afterward, bringing me back to 2 in the lane. On the public swim side of the pool there were only 2 teenage girls playing for most of the session, and a mom & dad came with their 3 kids later.

    I planned to just do a somewhat straight-thru type of swim today, since usually my YMCA lap swim sessions get me pretty , but today was okay.

    Warmup/Main Set/All-In-One workout:

    I took just enough rest between each thing to change equipment, which was typically 5 seconds or less. I didn't really check times except for the couple that are noted. It was pretty much just cruising, aside from the final 500 which I picked up a bit.

    100 Free
    100 Kick w/ board (all my kicks were ~1:50-2:00)
    150 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    250 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    350 Free Pull
    100 Kick w/ board
    400 Free Pull (did a 4:45)
    100 Kick w/ board
    450 Free Pull
    100 Kick w/ board
    500 Free Pull (did a 5:45)
    (3500/3500)

    10 x 50 Kick w/ board @ :55 (got 3-5 seconds rest)
    (500/4000)

    5 x 100 Free EZ @ 1:20

    -----------------------------
    4500 Yards
  6. Day three is in the books

    Was a bit tight this morning but it all seemed to work itself out during warm up. I had another good day of swimming for me.

    First up, 4IM. Had a lot butterflies in my stomach before this and decided to take the fly out easy and see what I would feel like afterwards. My fly sucks but I like this event. This is about the 5Th or 6TH time I have tried the 4IM
    Greensboro Today
    33.34 34.95
    42.19 43.08 OUCH!!
    41.76 42.51
    41.85 43.63
    48.02 47.01
    49.08 48.62
    39.96 37.45
    39.83 37.21
    5:36.13 5:34.46
    Happy with the time drop but not thrilled with the fl and bk splits. Lots of work to do here and if I get my fly technique down I have the potntial to drop some more time.

    50 breast
    previous best 36.63
    went 35.86
    I have broken 35 on a relay before and hoped for a little more but this is fine.

    200 free. I entered this just to see what I could do.
    previous best 2:20.43
    today
    32.02
    35.37 1:07.39
    35.82
    34.86 1:10.68 2:18.07

    I am happy with these splits and probably could have pushed the whole race a little more. Lack of experience.


    200 breast. Filler event and I think it might help out with my IM's.
    previous best 2:57.69
    today
    40.18
    45.61 1:25.79
    45.97
    45.40 1:31.37 2:57.16
    I just tried to stay long and work the turns a little. Defintely not my race but again I am happy with the splits.

    Today I was laid back after the 4IM was over. My better events were yesterday so there was little self inflicted pressure today. Back to lab tomorrow in the pool and next stop will probably be Sarasota unless I can find another meet that doesn't interfere with dance and gymnastics.
    Categories
    Uncategorized
  7. Feb 10, Meet Results

    by , February 10th, 2013 at 03:45 PM (Alex's swim journal)
    After an EZ day Friday and a quick dip yesterday to practice starts, Forward and Back, I was pretty excited... My starts were feeling much better, cleaner entries. Friday I did a set of 10 x 50 free on 1:00 in which I just focused on smooth technique... I descended my times comfortably from :47 to :36; and since anything in the mid-thirties from a push start is really fast for me, I was pleased with the fact that I felt so "in-control" of the stroke at the end of the set... still pretty relaxed.

    My back starts yesterday were going really well. Scotty was watching me, he said my entry was great, my speed off the wall was good, and he couldn't believe how much distance I was getting on my underwater dolphins w/o losing momentum. I was doing 6-7 dolphins and then surfacing for 2-3 strokes before hitting the 15-meter line.

    So, after perfecting the back start to my satisfaction I was [sigh] not happy with my back fall-into-the-water-a-second-after-realizing-the-buzzer-had-gone-off version of a start in the 100 Back today. I dominated my age group--since I was the only one in it for this event --and beat my seed time by 7 seconds, finishing in 1:33. But I was pretty flustered at that start, was all over the lane and my form was falling to... well, lets just say it was on a swift downward trajectory. I was confused about the start sequence, so I was justing getting my feet set and my hands on the start bars when the "swimmers take your mark" command came... I hadn't even begun to pull up when the start was sounded (it came pretty quickly too). So my own special start sequence went something like this: (1) *long whistle* grab the bar with one hand, and (2) "Swimmers take your marks"... start setting feet, grab bar w/ *Honk* other hand, and (3) wait, what? was that the start already? (4) fall back, (5) do two dolphins, (6) surface at the flags contemplating whether I should go ahead and finish the even with elementary backstroke. Even with the sucky start Scotty said I was real close to second in the heat (despite the fact that most of the other seed times in my heat were 10-15 seconds faster than mine, the slowest). It hurts to think of what could have been... oh well, maybe next time.

    My other events were even less impressive. I was within 1-2 seconds of my seed times on everything else. Seed times (in parenthesis) and results:

    50 breast (:47)--44.xx; but DQ'd
    50 free (:31)--:31 ... 2nd in age group; beat Scotty in a freestyle event for the first time!
    100 back (1:40)--1:33 ... 1st in age
    50 fly (:45)--:43 ... 3rd in age; Scotty was 2nd, with a :34!
    200 IM (3:20)--3:21; but DQ'd

    I haven't swum but 3 meets in my life, but was disappointed about being DQ'd--in both those events I was in lane 7 (lanes were pretty narrow) with a wall to my left on the first leg and the referee right on top of me. On the breast he said I had a flutter at the end of my kick. On the 200 IM it was my fly leg (I was focussing my breast entirely on having no foot movement at the end of the in-sweep, so he didn't say anything about that). Apparently on my fly I had some flutters as well... though I don't think I was alternating kicks, I've been working really hard on the legs dolphining simultaneously, but I have a dominant leg and so they separate and will look uneven. I've had Scotty watch this in practice and he's said I'm legal just a bit asymmetrical due to a differential in leg strength. And this anatomical weirdness obviously sent up no flags in my last meet, or even on my 50 fly when I was in lane 3 of my heat (2 lanes removed from the ref on that side) today. It certainly doesn't convey any competitive advantages, so the DQs were disappointing. Maybe the ref was overzealous, but regardless I'll have to work on that a lot... I can foresee a ton of kick sets in the next couple of weeks. Don't know if anyone has any suggestions on that. I want to get it right.

    Being in a narrow lane 7 on the 200 IM was awful... it was basically an open water swim with the turbulence from the next lane (Scotty was in lane 6 about 5 seconds ahead of me on fly) and the blow back from the side wall... so after a decent start from the block and a relaxed first length of fly everything started to come undone: I practically bounced off the side wall on my first length of back... I'm guessing I didn't have decent velocity because when I counted strokes from the backstroke flags for my back turn I was about a yard and a half short of the wall (gliding in with my one permitted front pull); coming out of that turn was so bad I was practically scraping the bottom... then I had a slow turn in to the breast, remembering I had DQ'd my first event of the day with the breast stroke kick I was hyper-conscious (and slow) about this leg, and then my free was ... well, I'll never know... because I DQ'd, the splits weren't recorded/listed. The timer said something like "nice going; 3:21" before the ref came over to say he was DQ-ing me for a flutter kick b/c my legs were alternating toward the end of my fly. Perfect! There was only one heat of 200 IM, so, yeah, I should expect the sucky slow lane, but I really felt like I could have done better than my end-of-workout 3:19 from push start last week. Just another list of things to add to the long list of experiences I know I've got to have on the way to swimming better at these events. Who knows when I'll do 200 IM again in a meet, but it can only get better, right?

    On the up-side, I met another whole group of regulars at these WI masters meets, who were super supportive and encouraging. Folks are so nice at these things! And, maybe backstroke really is my thing... the "short-axis" strokes are going torment me until I get them right... that's an up-side? You bet, I'm all about tormenting myself.
    Categories
    Uncategorized
  8. Workout 02/10/13:

    by , February 10th, 2013 at 03:34 PM (Maple Syrup with a Side of Chlorine)
    Got in for a swim after getting home from church and brunch with my wife:

    w/u: 200 FR/200 BK/200 IM drill

    Go four times through:
    - 100 kick on 2:00 with snorkel
    - 200 FR on 3:00 with snorkel and agility paddles

    1 x Noah's Ark pull with buoy

    8 x 50 on :60, done as:
    - 25 down = burst and cruise FR on :30 (8/10/12/full)
    - 25 back = IMO FAST on :30
    (did an easy 50 after #4 and 8)

    200 loosen and out with snorkel
    (Solo/Rec/3000 yds/50 min)
    --------------------------------

    We arrived home safely from Philly last night; we spent the morning and early afternoon there with my daughter for brunch and then shopping at the Trader Joe's and Whole Food stores. It was a great few days exploring the city with our personal tour guide! When it gets warmer we are planning to head down again to take in more of the sights. We received about nine inches of snow here in SW VT, although my buddies in Maine were pounded with 30+ inches.

    Good swim today, and started to work the speed at the end of the workout. The final 25 (full b/c) was in around 12.5, so that is good. The Western NE meet in early March is shaping up, and I am in the process of getting the paperwork complete in regards to hosting a recognized meet in my home pool at the end of April again this year. I am not able to get into the competition pool tool much this spring (mostly due to work), so at least a few opportunities is better than none.
    Categories
    Swim Workouts
  9. Fail, Sunday. Feb. 10

    by , February 10th, 2013 at 03:10 PM (The FAF AFAP Digest)
    Swim w/Team @ GMU:

    Warm up:

    400 swim
    300 kick
    200 stroke
    4 x 25 scull
    -- 2 front scull, 2 feet first
    -- I warm up slow mo, prolly missed 200.

    Main Sets:

    6 x 75 @ 1:20
    -- 25 drill + 25 kick + 25 swim
    50 EZ

    4 x through:
    150 kick @ 3:00
    2 x 25 AFAP kick @ :30

    50 EZ

    2 x through:
    -- first 50 smooth and second 50 fast
    -- I cruised the fast ones
    2 x 50 (25 free + 25 stroke) @ :50
    2 x 50 (25 stroke + 25 free) @ :50
    2 x 50 stroke @ 1:00
    :30 rest
    2 x 150 pull @ 2:00
    -- on the second round, I did 100 back instead
    50 EZ

    1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
    2 x med ball throw for :40
    1 x 25 UW moving over two lanes + 25 EZ
    2 x relays -- one free, one dolphin kick on back UW
    200 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
    Categories
    Swim Workouts
  10. 02.09.13 - Saturday workout

    by , February 10th, 2013 at 10:10 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Dave and a few others. We more or less followed the workout give to us but truncated it and took it very easy. Dave knocked out a 1:06.5 100 fly inspiring me to do a really hard 200 broken breaststroke.

    SCY

    400 Choice
    3 x 100 free - 1:30, descend (1:18, 1:12, 1:07)
    4 x 50 Kick w/ fins - 1:00
    4 x 25 - :30 easy/hard

    200 Kick w/ fins
    4 x 75 - 25 easy, 25 drill, 25 hard, IM Order
    200 Br kick
    50 Easy

    200 Timed Br, :10s rest @ each 50 (2:37) - about where I thought I would be. 1st 2 50s were fairly easy. 2nd two were painful. I was going a little late because Dave was calling my sendoffs from a different clock than i was looking at. Probably closer to 2:32-2:34 w/ :11s-:12s rest.

    150 Easy

    (2100 Total)
    Categories
    Swim Workouts
  11. 2|9|13 Day One of Two of SC SCY

    by , February 9th, 2013 at 08:43 PM (Blog)
    50 fly
    • seeded as 31.00 from my SCM conversion but did a 32.something
    • not my specialty so I wore my endurance jammers
    • did not hear the "On Your Mark" so the "Beep" was like a rude riff


    50 free - 25.48
    • wore my superfast tyr ap12 (low waist)
    • seeded with my PB 26.99 from way back in 2010, three unsuccessful attempts including a DQ then followed (2010 and 2011)
    • took 2 breaths I believe
    • I am very content with this
    • noticed a few issues with a pause and slow down on first half




    • had Rowdy look at it. My arm swings out causing this during breathing


    100 free (50 SR) - 107.XX (25.03)
    • wore the tyr again
    • seeded 102.00 for I did not originally plan to SR, however I don't think they had to wait long enough for it to be a tacky move.
    • even more happy with this one, it was faster because I took one breath (home)


    50 back (for fun) - 36.xx
    • wore the endurance and seeded a 38.00 from estimation


    Tomorrow is the 200 free and 100IM as well as any relays I might be needed to do. Placed myself in a 200 free pickle because I seeded this one slow originally planning to SR a 50. If I sandbag it I will probably be in a world of hurt by 150 and actually make my seed from slowing down- good plan. I definately have not trained for this one. IM will be a fun
    Categories
    Uncategorized
  12. Saturday 2/9/13

    Saturday 2/9

    PM only SCY (swim meet)

    500 swim
    8x75 @ 1:15 k/dr/bld
    8x50 @ 1:00 25 under H2O kick/25 build
    8x50 @ :50
    odd: build
    even: FAST
    8x25 @ :30 V.S.
    100 EZ

    200 FR - 1:52.20 (54.8/57.4)

    500 EZ

    200 swim
    4x50 @ :10 rest dr/sw I.M. order
    4x25 @ :10 rest FAST I.M. order
    100 EZ

    200 I.M. - 2:06.72

    400 EZ

    Total: 4000
    Categories
    Swim Workouts
  13. Sat., Feb. 8

    by , February 9th, 2013 at 04:51 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 20 min
    extreme angle iso squat w/15 lb kettleball, 5:00
    low row negatives, 80 x 3 x 8
    power squats, 180 x 3 x 8
    leg abductor, 130 x 3 x 6
    total ab machine, 120 x 3 x 15
    explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
    bicep curl, 50 x 2 x 8
    flutter kicks on bosu w/ankle weights, 100
    captains chair leg raises w/ankle weights, 2 x 15
    power wheel roll outs, 2 x 15
    standing long jumps, 10
    knee tuck jumps w/ankle weights, 2 x 10
    long arm crunches, 50


    Foam rolling/stretching, 20 min


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I'm very excited about my SCM rankings: http://www.usms.org/comp/tt/toptenlist.php. I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.

    I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.

    Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.

    Updated February 9th, 2013 at 07:29 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  14. Day two is in the past

    I had a decent meet today.
    First up the 500. Self inflicted pressure on this one. I was 6:11.38 in Greensboro last year.
    31.94
    34.94 1:06.88
    36.15
    37.05 1:13.20
    37.39
    37.58 1:14.97
    38.12
    38.30 1:16.42
    38.72
    37.06 1:15.78 6:07.25
    Absolutely thrilled with this. As you can see my pacing is not very good. This is the fastest I have been since 2010.

    Next was the 200 back. I really wanted this one. Entered with 2:38.96 from last year.
    37.26
    39.83 1:17.09
    40.04
    39.57 1:19.61 2:36.70
    Again I think this is the fastest I have been since 2010. I think I was a little too relaxed on this race and probably could have pushed this a bit more.

    50 free. I never swim this except for relays. I never heard the "take your mark" command. EVERYONE was gone before I realized what was going on. Ended up with a 29.17. No further comments except two others had the same issue in other events.

    Mens medley relay, went backstroke. Not my best event.
    Previous best 50 bk is 36.22.
    Went 33.75 NICE!

    Mixed medley relay, went backstroke two heats later.
    Went 34.04 The 33.75 wasn't a fluke.

    50 back went another 34.04

    200 IM. Was 2:34.66 in Greensboro last year.
    34.76
    40.07
    46.58 Piano always falls here
    35.87 2:37.28

    Was too relaxed and went out way too slow and never got going. It was race number seven of the day but I am better than this. No complaints and I am glad the day is over. I am happy with my swims and my crazy 50 gave us something to talk about.
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  15. Sat. Feb 9 - Staying with the Taper

    It feels odd - standing around in the pool so much and not trying to get some distance. But, I'm sticking with it. Thanks for the advice and support.

    Only did 2200 yards today in 65 minutes. I did work on speed some - not quite full sprint but getting close as I tried to maintain form and breathing. Was fairly pleased with the speed and I still felt tired after the workout.

    500 Free Warm Up (7:05)
    4x100 Hard on 2:00 (1:12; 1:12; 1:11; 1:11)
    100 Kick
    4x50 IM Order on 1:30
    8x25 IM Order on :45
    100 Kick
    200 IM (3:10) - This is the race that will psyche me out - it's at the end of the meet right after the 100 Free and 200 Back. I've never swum IM and I just want to survive.
    Broken 100 Back - 10 secs rest every 25 - 1:42 less :30= 1:12 (2 secs faster than my race last year)
    Broken 200 Free - 10 secs rest every 50 - 2:54 less :30 = 2:24 (5 secs off my race last year)
    4x50 Free/Back Easy

    2200 yards
    65 minutes
    Categories
    Uncategorized
  16. Friday 2/8/13

    Friday 2/8

    AM and PM SCY (PM swim meet)

    AM swim:

    600 swim (200 FR/100 BK)
    300 pull w/ buoy + strapless paddles
    10x50 @ 1:05 kick w/ fins + board w/ :15 V.K. at wall after first 25

    5x75 @ 1:10 25 FAST FL/50 AE FR
    10x75 @ 1:00 AE FR
    5x75 @ 1:15 50 FAST FL/25 AE FR

    100 EZ

    Total: 3000

    PM swim:

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    12x50 @ 1:00
    1 - 12.5 yds FAST kick off each wall
    1 - build
    1 - FAST

    4x75 @ 1:10 RED
    4x25 @ :30 V.S.

    300 EZ

    500 warm-up (assorted AE swimming and build 50s)

    500 FR - 5:04.39 (2:00.1/3:04.2 200/300 splits)

    300 EZ

    Total: 3600

    500 didn't feel too bad, but I felt stuck in 3rd gear for the back half. Couldn't find the way to break through, probably due to heavy dryland training lately (and heavy swimming yesterday)

    Updated February 10th, 2013 at 07:06 PM by Calvin S

    Categories
    Swim Workouts
  17. Friday, Feb. 8, 2013 7:00-9:00pm

    by , February 9th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500:
    2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free)
    (500/500)

    10 x 100 SDK w/ short fins @ 1:25 (1:20s)
    (1000/1500)


    Main Set:

    6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split
    • 2:55/2:36
    • 2:55/2:36
    • 2:50/2:34

    1:00 bonus rest after the last 250
    then:

    500 Free for time...to be done "similar" to the above negative splitting.


    • went 5:28
    • that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.
    • 5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge.

    (2000/3500)

    150 EZ

    10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s)

    • the first 4 or so were rough, holding 31s, with one 32 in there.
    • the final 6 I got going and came down to all 30s, and a 29 at the end.


    150 EZ
    (800/4300)

    16 x 50 @ 1:15 - 4x thru IM Order - 80% effort
    (800/5100)

    Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each)
    This is our "fun".

    200 EZ

    ----------------------------
    5500 Yards
  18. Thurs-Fri 0207-02082013

    by , February 8th, 2013 at 10:33 PM (aztimm's training blog)
    Thursday:



    went over to Chandler's Nozomi pool during lap swim this morning:

    warm-up sets:
    400 swim
    300 pull w/paddles + buoy
    200 kick w/fins + buoy
    100 breast

    100 easy

    3 rounds of (w/fingertip paddles):
    4 x 50, done 25 back/25 breast (about 5 sec rest)
    100 easy free

    6 x 50 kick w/board only @ 5 sec rest (alternated flutter and whip)
    3 x 100 kick w/fins + board @ 5 sec rest (done 50 flutter/50 dolphin, last was on back no board)

    2 rounds w/fins:
    25 easy free
    25 fly

    100 easy no equip

    2 x 200 pull @ 5-10 sec rest

    200 w/d

    TTL: 3400 yards

    this was mostly a stretch-out swim, with a little focus on technique and drills. those fingertip paddles really work on cleaning up my entry on back (well free too), and I love they way they work for breaststroke. I sometimes try breast w/my large paddles...they're ok, but very challenging doing wall pullouts. it is very difficult to correct if your hands are going the wrong way.

    pool water temp was warm as usual, but air wasn't bad, in the mid 40s I think. there was some steam coming up. there were a few others there...I think the same guy got in the water at 7:10 (lap swim finishes at 7:30). and what I thought was a paceclock last week (tough to see with all the steam) wasn't, it was a holder for a water basketball net.

    sun was just starting to rise toward the end. won't be long before I have sun for half (or more) of these workouts.



    Friday:

    home to Ahwatukee 44.2 mi 02:21 18.8mph pace

    got caught up with some work stuff yesterday so didn't get to ride...so made sure I blocked some time for this morning. had some great weather, and a tailwind both directions (a rare treat!)
    http://app.strava.com/activities/40189133

    this felt really good! and to get tailwinds both directions, well that was nice. I've had it happen that I've had headwinds both ways, or a tailwind one way, but this is very rare.



    went up to Mesa-Skyline for the noon workout

    got in 600 w/u various (took advantage of swimming mid-day with sun and did a bit of backstroke)

    3 x 100 @ 1:45, desc 1-3

    4 x 50 @ 1:10, 25 kick/25 drill

    8 x 25 @ :30, done as 2 rounds of:
    * 1/2 easy, 1/2 fast
    * 1/2 fast, 1/2 easy
    * all easy
    * all fast

    2 rounds of:
    3 x 25 w/bungee cord, 20 sec steady, then the person lets go of the end
    225 easy

    100 from block for time

    300 done 25 scull/25 kick/25 swim

    200 w/d

    TTL: 2500 yards

    work has been crazy this week, and while I was swimming I got at least 40 emails (yes it is crazy), but I expected it and really needed the break. it is just soooo nice swimming outside during the day this time of year. air temps were in the mid-60s, it was quite breezy, but the water was nice and warm

    we had about 15 people at workout....but I was the only guy. don't think that's ever happened before. it was tough striking up post-workout locker room conversation though

    that bungee set was interesting. so we arranged to have 3 per lane. one person swam down to the other end to start. so one gal in my lane held the end of my bungee while I swam, I was static for at least 10 sec (it feels endless while you're doing it), then she let go of the cord (underwater), then I continued to the other wall. then I held the cord for the next gal, etc.
    I did 2 free 1 breast. the breast was really tough.

    I felt good going into the 100 from the block...but my left calf cramped on my dive. I limped along, and it mostly loosened up by the first wall. my time was 1:07, which isn't horrible. I wish I got my split, as I'm 99% certain I descended
    Categories
    Swim Workouts , Cycling
  19. The night before

    SC SCY state meet starts tonight with the mile. Usually before a big meet I send out some sort of message to my teammates to try to pump them up a little. This year I went cheesy with this little message. Keep in mind it was done quickly with not much thought.

    'twas the night before race day and all through the house not a swimmer could sleep not even there spouse.
    I had packed up my swim bag and it lay by the stair.
    Extra goggles, caps and my racing suit with a small tear.
    My children were all asleep in their beds.
    While 14 races played out continuously through my head.
    14 races, have I completely lost my darn mind?
    All I can do is hope the stroke and turn judge will be rather kind.
    I trust my coach and all of the work I have done.
    Hangin with my teammates is the best kind of fun.
    Should I check my bag AGAIN to make sure its all there.
    I glance through it quickly with a very intense stare.
    Will my body make it through race one, the unforgiving mile?
    Would I get the "mercy clap" cause my race took quite awhile?
    13 races still to follow that beast.
    Social Sat night with friends to enjoy a grand feast.
    Two of my favs come on Sat, the 500 and the 200 back.
    Thankfully they are not scheduled to be back to back.
    In the 4IM I made to the fast heat.
    But seriously doubt there is anyone there I will beat.
    In that race I will be swimming in lane eight.
    Maybe "outside smoke" is the nickname I will soon take.
    If I make through that one I will feel very proud.
    And know that my two girls will be cheering so loud.
    I have swum these races over and over in my mind.
    I'm sure the championship trophy we will soon find.

    Yes I know it is goofy and slightly on the cheesy side, but who cares.

    Swam my usual 1650 race/warm up for the rest of the weekend. The mile and I don't like each other much. A teammate and I took turns drafting of each other and cruised the entire way. So I guess I can't really count this one as a race.
    Categories
    Uncategorized
  20. Friday, Feb 8 - Truly A Taper

    Slept in an extra 10 minutes today and went to the pool truly thinking about cutting back for a taper. Swam with Roger, Peter, Dave, Dave, and Danny. They only did about 2200 yards. I hung around and did 3000 - mostly 100's at about 80%. Started focusing more on turns - particularly the flat handed wall turns for fly and breast (we have an edge that is easy to grad at water level - Auburn doesn't).

    I was concerned about losing conditioning by not swimming enough over the next week. But, Roger told I have done the work - now it's about rest and letting my muscles build. He said that my body would probably feel bad for a couple of days - maybe to Monday or Tuesday - but then my "strength" and feeling would take off. He has the experience, so I trust him. Probably will only do 2000 to 2500 the next couple of days and cut back more next week. Focus will be on speed, stroke work, and turns.

    5x100 Free on 1:30
    5x100 Back on 1:45
    7x50 on :45
    4x50 Back on :50
    16x25 2 swim/2 kick - Free, Back, Breast, Free
    50 Back
    50 Fly (felt a shoulder strain so I quit fly for the day)
    50 Breast
    100 Free
    100 Back
    100 Breast
    100 Free
    100 Back
    100 Free
    100 Breast
    100 Back
    100 Free - Didn't really watch intervals on all the 100's - just focused on turns and having a good stroke)

    3000 yards
    85 minutes
    Categories
    Uncategorized