Goals, Periodization, Lessons Learned
Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY
The 2013 Masters South Central Zone SCY Swimming Championships are this weekend Fri Apr 5 - Sun 7, 2013
Event 2 Men 400 Yard IM
1 Davis, Ross C 46 WMST-25 4:30.30
2 Rasmussen, Anders M 49 TXLA-43 4:34.56
3 Armstrong, Jonathan W 37 WMST-25 4:36.37
4 Wiggans, Keith 34 TXLA-43 4:38.94
5 Sauer, Jim 55 TXLA-43 4:39.00
Event 4 Men 1650 Yard Freestyle
1 Patten, Bobby 50 DAMM-26 17:45.22
2 Alley, David W 38 TXLA-43 18:00.00
3 Armstrong, Lance E 41 WHAC-43 18:00.00
4 Rasmussen, Anders M 49 TXLA-43 18:01.37 (should I swim it or scratch?)
5 Wood, Steve 52 RIDG-26 18:45.67
6 Wood, Larry W 59 TXLA-43 19:00.00
7 Worrel, Dick 59 TXLA-43 19:00.00
8 Cleveland, James A 40 UNAT-0 19:15.00
Event 11 Men 100 Yard IM
1 Zolno, David J 24 TXLA-43 54.00
2 Vogel, Jake N 25 WHAC-43 54.50
3 Davis, Ross C 46 WMST-25 56.00
4 Rasmussen, Anders M 49 TXLA-43 56.53
5 Heber, Scott 46 DAMM-26 56.75
6 Dill, Scott 40 TXLA-43 57.00
7 Armstrong, Jonathan W 37 WMST-25 57.37
8 Wood, Steve 52 RIDG-26 57.89
9 Guthrie, David M 52 TXLA-43 58.00
10 McKee, Chris 33 TXLA-43 58.20
11 Quintero, Chris L 19 TXLA-43 58.88
12 Baxter, Kyle E 26 PCAT-26 58.89
13 Varozza, Mike J 45 TXLA-43 58.93
14 Talma, Mark R 26 STFF-25 59.00
15 Hoffman, Keith T 54 UNAT-0 59.10
16 Schroeder, Brian 25 UNAT-0 59.20
Event 15 Men 50 Yard Breaststroke
1 Zolno, David J 24 TXLA-43 27.00
2 Guthrie, David M 52 TXLA-43 28.00
3 Wiggans, Keith 34 TXLA-43 28.10
4 Heber, Scott 46 DAMM-26 28.75
5 Huggins, Dale R 40 TXLA-43 28.84
6 Marx, Jeff 48 NITR-43 29.00
7 Hoffman, Keith T 54 UNAT-0 29.20
8 Putterman, Dean E 50 COOG-25 29.30
9 Armstrong, Jonathan W 37 WMST-25 29.37
10 Baxter, Kyle E 26 PCAT-26 29.61
11 Rasmussen, Anders M 49 TXLA-43 29.62
12 Killeen, Robert J 50 TXLA-43 29.80
13 Neville, Richard 56 FAST-26 29.90
14 Dill, Scott 40 TXLA-43 30.00
Event 19 Men 50 Yard Backstroke
1 Rasmussen, Anders M 49 TXLA-43 25.62
2 Wood, Steve 52 RIDG-26 25.67
3 Bailey, Bradley H 43 TXLA-43 26.00
4 Davis, Ross C 46 WMST-25 26.99
5 Ziegler, Trevor 24 UNAT-0 27.15
6 Schroeder, Brian 25 UNAT-0 27.40
7 Hoffman, Keith T 54 UNAT-0 28.40
8 Kone, Bruce C 55 RICE-25 28.50
9 Perry, Guy 42 TXLA-43 28.50
Event 21 Men 200 Yard Breaststroke
1 Guthrie, David M 52 TXLA-43 2:13.00
2 Bass, Bill 44 WMST-25 2:19.38
3 Marx, Jeff 48 NITR-43 2:20.00
4 Dill, Scott 40 TXLA-43 2:20.00
5 Rasmussen, Anders M 49 TXLA-43 2:22.00
6 Armstrong, Jonathan W 37 WMST-25 2:22.37
7 Hoffman, Keith T 54 UNAT-0 2:25.50
8 Baxter, Kyle E 26 PCAT-26 2:26.25
Event 31 Men 100 Yard Breaststroke
1 Zolno, David J 24 TXLA-43 57.00
2 Guthrie, David M 52 TXLA-43 59.50
3 Vogel, Jake N 25 WHAC-43 59.99
4 Wiggans, Keith 34 TXLA-43 1:01.40
5 Hoffman, Keith T 54 UNAT-0 1:02.60
6 Marx, Jeff 48 NITR-43 1:03.00
7 Talma, Mark R 26 STFF-25 1:03.00
8 Bass, Bill 44 WMST-25 1:03.31
9 Ziegler, Trevor 24 UNAT-0 1:03.32
10 Heber, Scott 46 DAMM-26 1:03.50
11 Baxter, Kyle E 26 PCAT-26 1:03.52
12 Armstrong, Jonathan W 37 WMST-25 1:04.37
13 Huggins, Dale R 40 TXLA-43 1:04.44
14 Putterman, Dean E 50 COOG-25 1:04.50
15 Davis, Ross C 46 WMST-25 1:04.93
16 Dill, Scott 40 TXLA-43 1:05.00
17 Rasmussen, Anders M 49 TXLA-43 1:05.99
Event 35 Men 50 Yard Butterfly
1 Vogel, Jake N 25 WHAC-43 23.50
2 Bailey, Bradley H 43 TXLA-43 24.00
3 Kainz, Ceazar J 21 CBA-43 24.10
4 Nelms, Brandon L 28 PCAT-26 24.10
5 Rasmussen, Anders M 49 TXLA-43 24.34
6 McKee, Chris 33 TXLA-43 24.70
7 Heber, Scott 46 DAMM-26 24.75
8 Killeen, Robert J 50 TXLA-43 24.80
9 Varozza, Mike J 45 TXLA-43 25.00
10 Glass, Mark W 38 WMST-25 25.33
11 Armstrong, Jonathan W 37 WMST-25 25.37
12 Wood, Steve 52 RIDG-26 25.67
13 Schroeder, Brian 25 UNAT-0 25.80
14 Kone, Bruce C 55 RICE-25 25.86
15 Patten, Bobby 50 DAMM-26 25.88
16 Putterman, Dean E 50 COOG-25 25.90
Event 37 Men 100 Yard Backstroke
1 Rasmussen, Anders M 49 TXLA-43 54.99
2 Quintero, Chris L 19 TXLA-43 55.74
3 Wood, Steve 52 RIDG-26 56.78
4 Mayer, George 24 UNAT-0 57.00
5 Ziegler, Trevor 24 UNAT-0 57.49
6 Schroeder, Brian 25 UNAT-0 57.70
7 Alley, David W 38 TXLA-43 59.00
8 Toren, Jared M 32 TXLA-43 1:00.00
Event 43 Men 200 Yard IM
1 Vogel, Jake N 25 WHAC-43 1:59.31
2 Davis, Ross C 46 WMST-25 1:59.99
3 Rasmussen, Anders M 49 TXLA-43 2:03.59
4 Heber, Scott 46 DAMM-26 2:05.00
5 Wiggans, Keith 34 TXLA-43 2:05.48
6 McKee, Chris 33 TXLA-43 2:07.80
7 Armstrong, Jonathan W 37 WMST-25 2:08.37
8 Guthrie, David M 52 TXLA-43 2:09.00
9 Schroeder, Brian 25 UNAT-0 2:09.00
10 Baxter, Kyle E 26 PCAT-26 2:09.15
11 Dill, Scott 40 TXLA-43 2:10.00
12 Sauer, Jim 55 TXLA-43 2:10.00
13 Toren, Jared M 32 TXLA-43 2:12.00
14 Jones, Shawn 38 DADS-25 2:12.95
15 Talma, Mark R 26 STFF-25 2:13.00
16 Hoffman, Keith T 54 UNAT-0 2:15.11
Event 51 Men 1000 Yard Freestyle
1 Alley, David W 38 TXLA-43 10:35.00
2 Armstrong, Lance E 41 WHAC-43 10:40.00
3 Rasmussen, Anders M 49 TXLA-43 10:49.99
4 Gogulski, David H 44 NITR-43 11:10.47
5 Sauer, Jim 55 TXLA-43 11:20.00
6 Worrel, Dick 59 TXLA-43 11:20.00
7 Siegel, Craig 55 TXLA-43 11:30.77
8 Wood, Larry W 59 TXLA-43 11:40.00
9 Gibson, Kip E 57 UNAT-0 11:42.80
10 Killeen, Robert J 50 TXLA-43 11:55.00
11 Montgomery, Jim 58 DAMM-26 12:00.00
12 Coates, Ed M 47 TXLA-43 12:00.00
13 Cothren, Jack 63 BUMS-4 12:17.00
14 Kadas, Chris W 50 TXLA-43 12:38.86
15 Wright, Stephen S 54 TXLA-43 12:40.00
16 Walker, Donald M 54 MOST-43 12:45.00
~ ~ ~ ~
6:30 dove in around 6:45
SCY UT Swim Center main pool
Swam with: Todd Marcio and David
next to Keith, Mike, Ned
went around 300
5 x 100 on 2:00 desc
5 x 50 on 1:15 desc
Days Till SC Zones
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
10 x 25 shooters w/fins @ :40
5 x 50 torque drill w/agility paddles @ 1:30
8 x 25 burst dolphin kick + cruise @ 1:00
8 x 25 burst fast hands drills + cruise @ 1:00
4 x (5 x 50 w/fins) @ 1:30
1 = EZ kick
2 = @ 100 pace
3 = EZ kick
4 = AFAP
5 = EZ kick
R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25)
12 x 25 swim w/parachute @ 1:00
-- 4 free, 4 back, 4 breast
I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing.
My meet plan for 2013:
Jan. 20: MD series meet in Annapolis
Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month
Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again.
March 16: Albatross SCM meet
April 20-21: Colonies Zones at GMU
May 10-12: Nationals in Indy
Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move.
Oct. 26: Sprint Classic
Nov.: Reston Relay/Sprint Carnival
Dec.: NE SCM Champs
We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ.
Happy happy new year!
Updated December 31st, 2012 at 10:19 AM by The Fortress
00 Fr/200 Bk/200 IM drill w/u
4 x 100 kick on 1:45
5 x 200 on 2:45
- 1-2: FR pull with buoy
- 3-4: 100 FR/100 BK pull with buoy
- 5: IM - went 2:40
5 x 50 on :55
- 1-4: Quarter's Strong
- 5: FAST - went 26 high
Noah's Ark as loosen and out
(Solo/Rec/2750 yds/50 min)
Still feeling the effects of this head cold, which I am thankful has not moved to my chest. Have been able to catch up on rest, which is the most helpful thing for me, so I had a nice swim today with a little bit of speed play. I will be dry through the weekend, and plan to get back into the swim of things early next week before the holiday.
I signed up for the BU meet today. I split request the 800 during the 1500 last weekend so I don't have to travel to Boston on the Friday of the meet to swim it. I am planning to drive down in the morning and spend the night in the city. They offer all SCM events (except the 1500), and a max of 5 events per day. As is usually the case, I'll be swimming some back to back events, but after looking at last year's timeline and the number of entries so far this year, I should be able to get some rest between efforts. Last year 515 swimmers entered, and we are only at 142 right now, which bodes well for me to get more rest I decided to swim 5 a day, and here is my lineup:
6 Male 100 SCM IM 1:11.62 12/08/2012
8 Male 200 SCM Breast 3:13.31 12/08/2012
12 Male 200 SCM Back 2:24.82 12/08/2012
18 Male 50 SCM Fly 0:31.20 12/08/2012
20 Male 200 SCM Free 2:14.30 12/08/2012
30 Male 400 SCM Free 4:45.57 12/09/2012
34 Male 100 SCM Free 1:00.43 12/09/2012
38 Male 50 SCM Back 0:31.15 12/09/2012
44 Male 200 SCM Fly 2:43.33 12/09/2012
48 Male 100 SCM Back 1:07.75 12/09/2012
I have three gridges going at this point - 200 breast with Aztimm (looks like Stud will be on the DL for this), the parlay 400 FR with Jaadams1, That Guy, qbrain, and Aztimm, and the 50 back with Fortress Any other takers? Most know of my lack of fondness for the 2breast, but thought it would be fun to swim it with the guys and use it as an excuse to work my worst stroke for IM purposes. Fort beat me last year, so I will use that for motivation to come out this year (although she'll probably beat me again ).
Now, what about that 200 fly? It was a toss up between doing that again (and racking up more individual points since last year only one person in my age group swam it) or the 50 breast, which is right before the 100 back - I opted to loaf a 200 fly for points and get more rest for the backstroke. 1600 scm's of racing, three hours travel each way - and I have to be at work the next day for a 12 hour shift.
Double day for me today
w/u 200 Fr/200 Bk/200 IM drill
Broken 1700 done as:
Go two times through (rd 1, rd 2):
- 2 x 200 on (2:50, 2:40)
- 2 x 100 on (1:30, 1:25)
- 2 x 75 on (1:15, 1:10)
- 2 x 50 on (:50, :45)
-- Used snorkel on first round, swam free strong on second
50 loosen and out
(Solo/Rec/2400 yds/35 min)
My plan is at least 4 swims a week, with a double at least once a week, gearing up for the Riverton Meet in Maine a month from now so I can attempt my first 1500. Still planning to mix in more fast swimming with the long stuff, but overall I plan to stay with higher volume as I focus more on OW stuff in the horizon.
I worked the DPS on the first round (200 times ~ 2:33), then went strong swimming on the second round (2:25), aiming to hit the same time with both repeats. Solid swim, with the added bonus of swimming it alone (during lunch time!) 80% of the time. My add up for the 1700 was 19:01 - never done the mile event in the pool before.
w/u: 150 Fr/150 Bk/200 IM Drill
5 x 50 FR with snorkel on :50
5 x 50 FR with snorkel on :45
- Kicked my way up (1:00/50 base)
- Pulled my way down (:50-55 base - less on longer distances)
5 x 100 on 1:40
- 1 and 3 = Backstroke (1:22, :16)
- 2 and 4 = IM (1:28, 1:17)
- 5 = FR FAST (1:04)
4 x 50 AR with :15 sr
- Dolphin Dives in the Shallows
(Solo/Rec/2700 yds/60 min)
------(5100 yds for the day)------------
Wasn't sure what to do tonight, and it was crowded so this is what I came up with. I was able to hold :32-3 cruising on the 50's set, then wanted to get some kick work in and took the extra rest since my quads were cramping up a bit. I put more effort into the pulls, and then worked those 100's.
I have been playing with my backstroke, it just doesn't feel as smooth as I think it could be. There was a drill mentioned in the Oct Streamline to help with hip rotation, which I think is my issue. I also saw a link on Twitter to a [nomedia="http://www.youtube.com/watch?v=YHNRVvQxzPI"]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia] which is also helpful. If I followed Ande's advice more, I'd lose some lard and probably be fine! That last backstroke effort was a great practice time for me
Riverton Meet (Portland, ME, 11/11/12) info: https://docs.google.com/open?id=0B6e...ThQVjJ2TlEydzQ
Adding these drills to my "Stoke Helps" area.
After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!
w/u: 300 choice
Pick a distance pyramid (and your rest):
A B C D
50 2 2 3 3
100 2 2 3 3
150 1 2 2 3
200 1 1 1 2
150 1 2 2 3
100 2 2 3 3
50 2 2 3 3
1100 1400 1700 2200
I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!
I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!
In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
During the summer, the Ocean City Swim Club has Sunday morning workouts at the beach in Longport, NJ so I drove over this morning to see if I could get some pointers on open water swimming. They had three buoys set up in a triangular 350 yard course, with lifeguards on hand for safety, to help novices, and one in case anyone "wanted a workout".
Most people just got in the water and started swimming, but I wandered over to the people waiting for the lifeguards. It sounded like the novice group was for people that were nervous about the waves or about swimming in the ocean, so I went over to see about the workout and found that it was just me and the lifeguard, Erin. This turned out to be absolutely perfect for me because after she had me do a lap of warmup and another lap swimming at different stroke rates to see what effect that had in different currents, she asked what I wanted to learn and the "workout" turned into a 45 minute private lesson .
We first swam a couple of laps working on sighting, which was much more difficult than I expected because of the swell. At first I frequently had to resort to breaststroke, but eventually I began to get a feel of looking when I was on the crest of a swell instead of the in the trough and did much better by the end.
She also talked about drafting, which I thought I knew about about from lap swimming, but I was surprised when she said that the most effective position was right on the person's hip. This made sense once she explained it, but it isn't something I would have thought of myself. I was also surprised at first when she said that drafting someone can give you a psychological advantage as well as a physical advantage over them. I had to laugh when she said "people might not like you for doing it, but so what - it is an effective strategy".
She had to leave early to get to work, so I swam a few more laps on my own after she left. All told I think I did 8 laps, so I went about 2800 yards.
I am so happy I got up to do this today, it was exactly what I needed!
Updated July 22nd, 2012 at 10:16 PM by eric.carlson
my Next meet is the
2012 South Central LCM Zones on
Fri Sat Aug 10, Sat 11 & Sun 12, 2012 at the
Palo Alto Pool in
San Antonio, TX
2012 South Central Zones
Meet Info / Entry Form
I was disappointed with my sprint times at Nats. They were:
50 FR 26.14
50 BK 29.50
50 BR 34.66
From now till zones I'm training for speed & strength. I'm curious about how much & determined to improve my 50 & 100 times times between now and Zones. I also plan to continue strength & speed training for SCM
I had 30 days to train.
00 Sun Aug 12 Zones Day 3
00 Sat Aug 11 Zones Day 2
00 Fri Aug 10 Zones Day 1
01 Thu Aug 09
02 Wed Aug 08 L
03 Tue Aug 07
04 Mon Aug 06 L
05 Sun Aug 05
06 Sat Aug 04 L
07 Fri Aug 03
08 Thu Aug 02 L
09 Wed Aug 01
10 Tue Jul 31 L
11 Mon Jul 30 swam
12 Sun Jul 29 L
13 Sat Jul 28
14 Fri Jul 27 L FAST FRIDAY
15 Thu Jul 26 took off, didn't swim or lift
16 Wed Jul 25 L
17 Tue Jul 24
18 Mon Jul 23 SW L
19 Sun Jul 22 OFF
20 Sat Jul 21 SW L
21 Fri Jul 20
22 Thu Jul 19
23 Wed Jul 18 L1
24 Tue Jul 17
25 Mon Jul 16
26 Sun Jul 15 L
27 Sat Jul 14 S
28 Fri Jul 13 S L
29 Thu Jul 12 S
30 Wed Jul 11 S L
Updated July 31st, 2012 at 10:25 AM by ande
w/u: 200 FR/200 IM drill
10 x 200's various
- drills, kicks, swim, stroke work
200 float and out
(Solo/Hoosick Falls Pool/2600yds/45 min)
Wow. This last week has been a blur due to a nasty head cold, which was very similar to one I had at the beginning of the year. Last Monday during my double I swallowed some water, then the sore throat, mucous machine and sinus clogging began. I missed the Berkshire's swim at Richmond Pond (although Brent was able to go) and battled this illness while working, taking a nap during lunch and basically sleeping whenever I have been home. Big disappointment. Add to that the closing of our town's pool for at least July and August for repairs to the building around the pool due to chlorine exhaust corrosion, and I am bumming!
The nearest pool is just across the NY border in Hoosick Falls, an outdoor, five-lane 25yd pool built in the 60's. I have never been there before, but since I am feeling somewhat better I headed over today for the "workout" above just to get into the clear water on the beautiful morning we had. The pool is concrete, but has a liner like the KMart pool I have in the backyard. You can't really do flipturns (and I didn't) because when you push off, there is two inches of play between the two membranes. Wild stuff. There is a really interesting cross current too, between the diving well on the southwest side of the pool and the kiddie splash area on the northeast side, which was pretty trippy.
Hey, it's a place to swim. I have tomorrow off and then work Thursday, and on Friday the family and I are heading up to Newport to get checked in for the Kingdom swim. Not exactly the type of taper I was planning on before my first ten mile swim. Some things we just don't have control over, and can only make the best of the circumstances were in. I am not able to take a full breath without coughing, so my focus for the swim is completion and also meeting the forumites who will be there.
I do have access to one of the gyms in town now, so I will be dropping in next week to work on cardio. Peaks for Portland is two weeks after Kingdom, and I plan on supplementing my training with some more lake swims to keep jbs and slknight at bay. Next week I will be heading back to Phili for my daugther's orientation at Drexel, so I might try to meet up with Tom again for a swim. After Peaks, I will restart the lifting program in earnest (although I am still using my bands to keep my shoulders strong for the swims at this point).
Good luck to all you Natsy folks this weekend, that pool looks amazing! Maybe they'll keep the flame throwers loaded for a few swim!
To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.To continue, maintain, diversify dryland strength & flexibility program towards personal fitness, enhancement of swimming, and overall physical performance. Provide encouragement and supervision for my wife and kids in their use of our exercise room.To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.To ensure as best possible daily good night sleep for everyone in our family.
OW 5K under 1:20:00.00
Mira Mar Lakes Open Water Festival Masters 5K on April 29Time: 1:18
Further competition to be considered during TC2 based on my results from TC1 and availability to participate. OWS events will be a preference, perhaps a USMS Postal event, along with LCM, SCM, and SCY meets as possible. I have professional and family constraints which restrict possibilities to local & regional events for most of 2012.
LCM FR Goal training sets:
20x100 on 1:30 @1:155x200 on 3:00 @2:305x400 on 7:00 @5:003X200 on 5:00 @2:203x100 on 4:00 @1:07
LCM IM Goal training sets:
To build endurance base in Fly, Back, Breast for interval training in TC2. Basic endurance protocal;
Fly & BR; 6x100 or 3x200 LCM any pace on 1:00/2:00 rest, build by 50 without stroke failureIM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failureBack; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20
Ongoing refinement of stroke techniques for best possible sustainable efficiency.
StreamliningBreathingEVF pull at fast pace and when tiredFollow through pull & recovery with body aligment on both rotation and undulation strokes
I have tried to outline basic goals for my first 90 day training cycle, although already halfway completed. This 90 day training cycle (TC) is a collection of basic micro 4-7 day work/rest training periodizations for both swimming and dryland, and subject to the whims and flow of family life and other obligations.
The swimming I did before starting this first TC was general lap swimming with an occasional strong effort. The difference for me now is training focus, goals and having a Coach on deck Mon, Wed, and Fri who inspires me and other swimmers. After my 5K OW swim, I typed out a competition goal times "wish list", that I will review when starting TC2.
In high school and college I was a seasonal swimmer, and my previous masters swimming was about participating in events more than training and preparation. Now I want to build a good endurance swimming fitness towards reaching my training goals and to have fun competing. At the moment I am motivated take on the challenge.
Updated May 23rd, 2012 at 07:03 AM by fdtotten
w/u: 200 FR/100 BK/100 fly drill
Go two times through:
2 x 100 Kick on 2:00
1 x 200 FR pull with buoy on 3:00
2 x 50 FR build on :45
12 x 75 on 1:05
- 8 FR, 2 BK, 2 IM drill
Go two times through:
Noah's Ark on 7:00
- 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
4 x 50 on :45
- odd length = FR DPS
- even length = RIMO FAST
150 loosen and out
(Solo/Rec/3650 yds/65 min)
Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:
Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.
In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.
I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.
Updated May 11th, 2012 at 03:38 PM by rxleakem
taken from http://john-badassrides.blogspot.com...from-here.html
Today was not exactly what I would call a banner day on the road less traveled. That would be the road to being a superhero (or at least the one toward being forever out of load-pile-land). In fact from where I sat at two I would have said "you can't get there from here."
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taken from http://john-badassrides.blogspot.com...-to-omaha.html
There is nothing that scares me more on this earth than an expanse of water that is 8 feet wide and 50 meters long. I have had some hard-bitten dudes point firearms at me in Guatemala. I have rappelled 100s of feet down into black holes in the ground. I've ridden a mountain bike off of stuff that would give a billy goat vertigo. I am no stranger to dumb-ass nail biter stuff. Having said all that, there is nothing that weakens my knees like standing on the starting blocks at one end of a long course meters pool. I (mostly) don't do the other dumb things anymore... but I still get on those starting blocks. I still feel my stomach turn to water. Nothing is as intimidating (for me) as looking down the length of that 50m. Conversely, there ain't nothing that thrills me more....
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200 FR/200 BK/200 IM drill
8 x 150 on 2:00
- 1-4: FR pull with buoy
- 5-8: FR descend (DPS, 100 DPS/50 fast, 50 DPS/100 Fast, 150 Fast)
4 x 75 Indiana IM's on 1:15
4 x 50 Quarters Strong BK on :55
4 x 50 on :50
- 25 FLY burst 4/6/8/sprint
- 25 FR DPS
100 loosen and out
Got a swim in before lunch today, and felt good in the water after my first go at weightlifting on Monday. I will not being going heavy at all as I start up this crosstraining because I want to avoid as much residual pain as possible.
I'm now shifting into OW training gear, as the 10 mile swim is in 10 weeks, so there is no time for me to keep dilly-dallying. I will be working on longer sets with timed swims, and getting back into the 3-3.5k yardage per workout. I have found that some 25-50's fast stuff is just as important, so I'll be sneaking those things in, too.
On an aside, I am starting to play with feeding for the long swims - I have a huge jug of maltodextrin that I will be experimenting with (190 calories/0.5 cup).
Today's felt good. I came in around 1:51 with the pulls, and was finally able to descend the swim set (1:47,:45,:44,:41). The other swims we good, although I was not very peppy, which is understandable during this time in the training cycle.
I will plan to lift later this evening, and maybe swim after that. My sunny day off has turned into a very grey blah, so I will be mowing the lawn after a motorcycle ride (first of the year). I'll try to get a pic up of that...
Updated May 2nd, 2012 at 09:04 PM by rxleakem
w/u: 200 FR/200 BK/200 IM drill
8 x 50's
- odd: kick on :60
- even: Quarter Strong FR on :55
25 EZ, 50 FR fast (27.12), 25 EZ
8 x 25's on :30
- odd: stroke drill
- even: Burst and cruise 8/10/12/full
4 x 75 on 2:00
- 2 FR (43+, 44-)
- 2 Back (49-, 48+)
4 x 25 AFAP on :60
- 2 FR (12.43, 12.39)
- 2 BK (14.54, 14.37)
200 easy and out (including some back starts)
(solo/Rec/2400 yds/65 minutes)
Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.
It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.
You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.
Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
w/u: 200 FR/200BK/200 IM drill
10 x 100 FR pull with buoy on 1:20
8 x 50 on :55
- odd kick IMO (25 strong, 25 FAST)
- even swim IMO
4 x 50 FR on :45
- Quarter's strong
4 x 50 FR on :50
- Burst 8/10/12/14 no breath then cruise
4 x 75 on 1:20
- by 25: FR DPS/Fast IMO/FR burst 6 and cruise
1 x 100 IM for time (went 1:09.88)
500 Noah's Ark pull with buoy
100 loosen and out
(solo/Rec/3600 yards/60 min)
We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:
Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.
I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->
I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me
I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.
Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me
More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.
Ok, that's it.
Updated March 2nd, 2012 at 06:05 PM by rxleakem
w/u: 200 FR/200 Back
6 x 100 kick on 1:50
- did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one
5 x 200 Pull on 2:45
- 1: DPS (ez) ~ 2:32
- 2: 25 DPS/25 HARD ~ 2:24
- 3: 25 HARD/25 DPS ~ 2:23
- 4: Build by 50 ~ 2:25
- 5: Go for it ~ 2:18
10 x 50 on ?
- Did IMO 1-4, 5-8
- 100 IM for time ~ 1:10.12
10 x 50 on ?
- drill/speed play intermixed
100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago
200 loosen and out
I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time.
I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't.
I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times.
I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!
Updated February 13th, 2012 at 05:27 PM by rxleakem
I signed up today for the New England scy Champs at Harvard in March. I entered best masters times for all events (the website suggested these during the registration process, kinda neat), except for the 200 breast. Yes, the 2br - I decided to enter it for the first time ever and just ballparked a time.
Friday, March 16, 8:00am warmup, 9:00am start
#10 Men 50 Freestyle Time: :24.37
#12 Men 200 Backstroke Time: 02:11.88
#14 Men 100 Individual Medley Entry Time: 01:03.18
Saturday, March 17, 8:00am warmup, 9:00am start
#24 Men 50 Butterfly Entry Time: :26.84
#26 Men 200 Breaststroke Entry Time: 02:55.14
#32 Men 200 Freestyle Entry Time: 01:57.19
#34 Men 100 Backstroke Entry Time: :59.45
Sunday, March 18, 8:00am warmup, 9:00am start
#42 Men 200 Individual Medley Entry Time: 02:22.47
#44 Men 50 Backstroke Entry Time: :27.76
#52 Men 100 Freestyle Entry Time: :52.60
Last year I swam 6 events, and this year I decided to bump it up to 10. We'll see how the training progresses through the end of winter and see if some time drops are realized in the middle of March!
I will be mailing in entries for the Valentines and Pace/Maker's mini-meets tomorrow. With these meets, I will replace the 100 and 200 Free with Fly to complete all events for the scy season
Now, off for a swim ...
Updated January 26th, 2012 at 10:23 PM by rxleakem
Solo at Rec (scy)
w/u: 200 FR/200 BK
Go three times though (continuous):
- 100 Kick
- 100 IM drill
- -- - FR/BK/SDK
4 x 100 Pull with Buoy on 1:20
- Focus on DPS, breathe 3/4/5/5 per 100
1 x 500 Noahs Ark Pull with Buoy on 7:00
- Went 6:20
4 x 50 on :60
- 25 DPS FR
- :05 rest
- 25 sprint IMO
250 w/d and out
(2350, 40 min)
Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I.
Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime).
On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the:
- 200 IM (goal: 2:16.72)
- 50 FR (goal: 24.94)
- 50 BR (goal: 38.77)
- 50 FLY (goal: 27.86)
- 50 BK (goal: 28.46)
So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know
Updated January 22nd, 2012 at 09:41 PM by rxleakem
Solo at Rec (scy)
Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).
100 Free/200 RIM D/K
4 x 75 Indiana IM's (no FR) on 1:20
4 x 50 FR Pull with Buoy on :45
Two times through:
4 x 150 Free on 2:00 (goal time 1:45)
1 x 150 Back on 2:00
1 x "Master minute"
6 x 50 RIMO on :45
1 x 200 IM Kick (no board) on 3:40
5 deep water bobs
1 x 100 IM for time (went 1:10.54)
200 w/d various and out
(3200 yds, 55 min)
I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
- 1st 5: 1:38, :39, :40, :42, 2:00
- 2nd 5: 1:41, :42, :45, :43, 1:54
The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!
The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.
The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!
Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).
I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.
Updated January 16th, 2012 at 11:36 PM by rxleakem
Solo at Rec (scy)
200 FR/200 BK/50 ez w/u
Fort's Aerobic Sprint Hybrid Set:
30 x 50 @ 1:00
-- burst to 15 meter & cruise the rest
-- :30 between sets of 10
11-20 kick w/board (5 flutter, 5 dolphin)
21-30 speedplay (5 back spin drill, 5 fast hands breast)
300 Pull with buoy w/d
- alt FR and BK by 50's
(2350, 40 min)
Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.
I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.
After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.
I am planning on the following meets for the spring, with the idea to get times in more events:
-WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
-Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
-Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
-NE SCY Champs: 3/16-18/11: More info to come
Updated January 7th, 2012 at 12:01 AM by rxleakem