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  1. Sun, Nov. 18, 2012 USAS Meet Results - Cheney, WA

    by , November 18th, 2012 at 11:07 PM (Fast Food Makes for Fast Swimming!)
    I headed over to Eastern Washington University in Cheney, WA (close to Spokane) for Day 3 of the meet this weekend. It's nice only doing 1 day of these things.

    All I can say those kids are fast!!
    There were a couple guys out there that were just unstoppable. I was watching two of them in my 200 Fly heat as well...they were that far ahead!

    Did the team warmup with them prior to my events:

    600 Free
    3 x 200 "IMs" 25 Str/25 Free
    8 x 50 Choice @ 1:15 (50 EZ/50 Fast)
    2 x Dive 25s
    1650 Yards

    1st event of the session was:

    200 Fly - 2:10.15
    Not my greatest showing. I was stuck in the lane adjacent to the warmup tank, so I was bounced around (felt like it) a bit during the swim. I got stuck on the laneline on my final 25 coming out of the breakout as well. That part really sucked. Stopped my momentum coming off the wall.
    I ended up 3rd place in the race. 3rd, 4th, and 5th were within 0.5 seconds, so I won the touch at the finish. The Top 2 in the event were 1:54 & 1:58. Basically my best ever time from college wouldn't have won this heat!
    [nomedia=""]11-18-12 - 200 SCY Fly, Cheney, WA USAS - YouTube[/nomedia]

    200 Back - 2:16.25
    Coach John wanted my to build my kick throughout the race, and put a little more SDK into my turns and streamlines. Accomplished both of those tasks, and while it wasn't my best performance in the race, it felt pretty good...and I almost ran down the guy next to me as well! 5th place in this one. Notice in the video that 1st place almost lapped me!!
    [nomedia=""]11-18-12 - 200 SCY Back, Cheney, WA - USAS - YouTube[/nomedia]

    200 Free - 1:56.xx (didn't get official time)
    I just didn't have the easy speed to get out, but I was able to hang on to the race well, and between lanes 1, 2(me), and 3, we had a great race on the final 50. I ended up on the losing end of the 3-way battle, but it was very close.
    [nomedia=""]11-18-12 - 200 SCY Free, Cheney, WA - USAS - YouTube[/nomedia]

    Updated November 18th, 2012 at 11:43 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  2. SCM Meet Report, Sunday, Nov. 18

    by , November 18th, 2012 at 06:54 PM (The FAF AFAP Digest)
    The SCM Festival was festive! First off, I have to note that this may be the least rest I've ever had for a meet. I did a weight + sprint double on Tuesday and rested 3 days. My legs felt decidedly un-fresh. Plus, I swam all 5 events, no scratches, for the first time in years. I am extremely pleased with the results.

    50 breast, 38.2

    Fast start; good length UW. I had a bit of a glide into the turn which killed some momentum. But otherwise a solid swim for a fake evilstroker. This is the same time I did last year at BU fully tapered, though I've been training better this fall. Teen Fort, the family evilstroker, said my stroke was "ugly." Well, yes, I just power through it.

    200 mixed medley relay (160-199), 2:03.5, 1st (split request for 50 back, 30.6)

    I swam the backstroke leg on the relay and went 30.6. Coach Cheryl said I flat backed the start and I could feel that. And unaccustomed to SCM flags on backstroke, I had a slightly glidey turn and very glidey finish, should have taken an extra stroke. Teen Fort claimed I killed her "sexy relay start." I was expecting possibly a second slower, so was thrilled with this time! It's only .1 off my WR. Definitely faster than the 27.8 I swam at the Sprint Classic even with the glidey bits. I put in a split request, so if anything goes awry in Boston, I have a speedy time for the year. This was my best swim of the meet, for sure.

    This same relay time was #1 in the nation last year, so I think we'll stack up fairly well. Legs hurting after ... Spending 3/4 of the race UW does take a toll.

    100 breast, 1:24+

    This is my virgin 100 breast in SCM. It only took me 8 years of masters swimming to make the attempt. I may not have except that I had a third SCM meet this year. The race seemed to go pretty well until the last half length when my body suddenly felt paralytic and I limped to the wall. Speedo could tell from the stands I had nuthin at the end. Still, I am super happy with this time; it would have been FINA TT last year. I honestly thought I'd go my entry time of 1:27 based on my 1:29 in long course. At this juncture, my body was thinking it might be done having swum the usual 3 events. But onward. I had a fairly decent break before the next relay and had a cup of coffee. Teen Fort has not yet learned the wonders of coffee. I'm predicting college will change that.

    Mixed 200 free relay (160-199), 1:52+, 1st

    Coach Cheryl had us swim fastest to slowest, telling Teen Fort (who was reluctantly anchoring) that she "had her reasons." Certainly, it's easier to swim with clear water. This turned out to be a great race. Speedo led off with a blazing 25.1 -- proving that his extended taper was spot on. Teen Fort had to hold off a fast closing speedy guy. I wasn't sure she could do it, but she claimed the win for us by less than .1. I shocked myself by splitting a 27.8 with an ultra flat splatty start. I took an extra breath on the first 25 and my legs felt tiiiired, though Speedo confirmed I was, in fact, kicking hard. I did peek at the wall this time and felt like I had a very good turn and breakout. Psyched to swim this event tapered! I might have two chances at NE Champs.

    We should be in the mix on this relay too.

    400 medley relay (160-199), 4:42, 1st

    I'm not sure anyone was looking forward to this relay besides Teen Fort. Well, Speedo pretended to get fired up. I had guesttimated to Coach Cheryl a couple days ago that I would likely go a 1:13 split as the 5th event of the day. I took it out very cautiously, could not stay under as long as usual due to leg fatigue and clocked in at 1:12. It was just a workmanlike-workout effort. Teen Fort thought I was completely loafing. Ah, the conceit of youth. They don't understand the effect of 5 events on an unrested drop dead 50+ sprinter. Speedo had a blazing anchor leg (55) on the end, closely after having thrown down a 29 in the 50 back. It may have helped that the computers went completely on the fritz during the event preceeding the relay, causing a mini delay of meet.

    Complete failure to warm down after this event.


    All in all, it was an extremely good meet. My relay mates were awesome, I clocked some good times and had the requisite post meet beer and protein. It was fantastic to see our teammate Bob Hansen back in the pool competing. I am now really ready for a nap or vegetation. Legs are screaming, the couch is beckoning and I'm getting hungry again. I need to train hard next week, but tomorrow may have to be a recovery day in the pool.

    The Little Devil Roddin, who swam a beautiful 100 IM himself, reminded me that I really need to swim the 100 IM more. Yes, I do.

    Speedo went on a pub crawl Saturday and then swam lights out today. What does this say about beer and swimming?

    Teen Fort had a very good meet, especially after being sick for a week. She smoked me in the evil events, so can continue to mock my stroke. She woke up 5 minutes before we left the house after I had been up an hour. How does one wake up in 5 minutes?!

    Updated November 18th, 2012 at 10:27 PM by The Fortress

    Masters Swim Meets / Events
  3. Turducken season approcheth!

    A less determined swimmer would have given up as she waited, and waited, for the much delayed 1 train this morning. I was glad I persevered, because I eventually got up to Riverbank and was able to do this solo lcm IM workout in an uncrowded pool—I either had the VF lane to myself or shared it with just one other swimmer the entire time. Here’s what I did:

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

    4 x 150 k/s/k, reverse IM order [my legs were still very sore this morning from diving practice—this helped loosen them up a bit]

    4x thru, with ST = IM order by rounds
    3 x 50 ST @ 1:10, desc. to goal 200 IM pace
    50 easy FR @ 1:00
    200 IM @ 3:45, faster each round [3:38, :32, :28, :24]

    300 warmdown + play

    My breaststroke today felt nice and smooth, but was in fact slow—I only got my fastest 50 down to :56, when I was aiming for a :49-:50. It makes me glad I signed up for a breaststroke clinic in a couple of weeks—today it was definitely the weakest link in my IM.
  4. More Kicking on a Saturday Morning

    by , November 18th, 2012 at 10:28 AM (A comfort swimmer's guide to easy swimming)


    This was basically the same workout as I did last Saturday.

    Warm up (1000)
    200 free – 200 back
    200 kick choice – 200 scull/pull by 25's - 200 IM drill

    Main Set (1700)
    100 kick @ 90%/2:30 - on back went 1:41
    100 EZ Swim - all easy swims were DPS free at 14-15 SPL
    8 x 25 tempo dolphin kick on back/40 - ave :25
    100 EZ Swim
    100 kick with fins @ 90%/2:00 - on back went 1:10
    100 EZ swim
    8 x 25 dolphin kick w/board & snorkel/45 - ave 28
    100 EZ swim
    50 AFAP kick/1:30 - on back went :41
    100 EZ swim
    8 x 25 tempo flutter kick on back/40 - ave :27
    100 EZ swim
    50 AFAP kick/1:30 w/fins - on back went :31
    200 easy

    Total: 2700 y
  5. Esprit de lane

    Today I swam TNYA’s mid-day workout at John Jay College. It was a crowded pool—there were 7 in most lanes, including mine—but with considerate and mindful lanemates all things are possible. Mine kept me laughing in the intervals between swims as well—it was a reminder of why I really love swimming with this team.

    Here’s what I did:

    950 scy warmup: 300s, 7 x 50 kick @ :10 rest, 300 alt free/back by 50

    12 x 25 @ :30: odds BK w/ 10 underwater kicks, evens FR

    500 pull, with breathing pattern [I just did bilateral]

    2x thru (First round = FR, 2nd round = BK on last 25 of single swims, then BK for all 4 50s)
    150 @ 2:30
    100 @ 1:40
    50 @ 1:10
    4 x 50 desc. @ 1:00 [31 on fastest FR, 35 on fastest BK]
    50 easy
    1:00 rest

    Then we repeated all of the above from the 500 on, only skipping the last 150/100/50 on the last round because we were running out of time.

    50 warmdown
  6. the Y at 82 degrees....I am in shock

    by , November 17th, 2012 at 06:33 PM (Mixing it up this year)
    The Y pool was great today. I was expecting the usual bath water but not so this time. So I actually got more of a workout than I expected.

    500 free
    500 free kick w/zoomers every 3rd lap fast
    5x200@3:00 free w/paddles & bouy went 2:50, 2:45, 2:45, 2:43, 2:36
    8x25@1:00 shooters w/monofin
    8x25@1:00 fly w/monofin
    200 fly kick w/monofin
    2x200 free ez
    12x25 ez

    Total 3300 yards
  7. There's a throw down!

    by , November 17th, 2012 at 03:22 PM (Random Nonsense)
    GSP or Condit? I am a GSP fan, but I don't hate Condit.

    Now that the throw down is out of the way, here is how the meet went.

    My 400 free (1st event) started at 7:59 and I finished cooling down at 9:20 from my last event. All my racing was done in under 80 minutes. Very much something James would think is fun.

    1st event 400 free, the gridge event
    - 4:58.15
    -- 1:10.68 (33.51, 37.17)
    -- 1:18.70 (37.99, 40.71)
    -- 1:17.35 (39.03, 38.32)
    -- 1:13.38 (37.18, 36.20)

    I thought 10,12,12,12 was reasonable, but I also have know experience splitting a 400. There are 6 lanes and I am in lane 1, so there are 4 people faster than me in theory, two I know are fast and realistically much faster than me. At the 75-100 leg I see I am in the lead, by a lot, and all I can feel is prerace jitters, I have no idea how fast I am going from feel, so I dial it back. In reality, I was right on track. If I would have kept up the pace, I would have died at the end but had a much better swim, probably by several seconds.

    -18.71 for the gridge, but worst swim of the meet, all on poor execution. I shouldn't let other swimmers influence my race, I know how much variety there is in my training, so expecting the fast guy to go fast is silly.

    I have done a sub 5:00 swim from a push at Lifetime recently, which is the primary reason I am so disappointed in that swim. The feel the first race of a meet is so incredibly different than anything in practice...

    50 free: 27.81

    Happy with that. I didn't cool down, warm up, or have time to pee after the 400 free. Not the best time for me, but I am not in the condition I was last year, the 400 was maybe 10 minutes before and last year I had Jost to race.

    200 free: 2:16.06
    - 1:05.77 (31.45, 34.37)
    - 1:10.29 (35.74, 34.55)

    This was kinda different. Stephanie Stone was in the lane next to me and we knew each other from WCM intensive training camp that we did back in March. She said she wanted to break 2:13, and I was entered with a 2:13 mid. I told her that I was not in the condition I was in last November and after the 400 definitely wasn't going 2:13, but I was more than happy to go out in a 5 high 6 low, but she needed to know that at the 100 she would have to pull way ahead of me to meet her goal. She's a smart girl, so probably didn't trust me, but at the 100 she was about a stroke and a half infront of me, well withing meeting her goal, she just didn't quite have the back half some 30 minutes after her 400, to break 2:13. She was 2:14 mid. Still a blazing time, but she wasn't thrilled with it.

    Happy with my time, slightly faster than I expected, didn't really swim my usual race and thinking about someone else's 200 for a change was a nice break. This was a really enjoyable swim for me.

    100 Free: 1:00.96 (30.03)

    This was fun. This is probably the first race that I can ever remember winning. Sadly, I remember not too long ago when this meet was bigger I probably would have won the second to last heat. Still fun!

    I was in much better shape at this point in the meet than I expected and this was a solid time given the timeline of the meet. To break a minute at this meet, I would have to forgo everything but the 50 or actually become a much faster swimmer. The 100 free is just too late in this meet to have a good swim and still take part in the other events I enjoy.

    Almost forgot, I got stuck in traffic and missed half of warm up (was on deck at 7:20 for a 7:00 warm up and 7:45 clear the pool) but the meet was so small I was in a lane with only Stephanie and Lynn (also from WCM training camp) during warm up who are both quick swimmers. One of the best warm up experiences I have had at a meet. This might have impacted the 400, but doubt it for the rest of the meet.

    * I did the split breakdowns from the cumalitives in my head, so there are likely math errors.
  8. Thursday 11/15/12

    Thursday 11/15

    PM only SCY

    600 swim
    400 pull w/ buoy only
    200 FL kick on back

    10x50 @ 1:00
    #5, 7, 9, and 10 FAST

    3 @ 2:20 FR drill
    3 @ 1:45 FR D1-3
    3 @ 2:20 I.M. drill
    3 @ 2:00 I.M. D1-3

    300 EZ

    Total: 3800
    Swim Workouts
  9. 11.17.12 - saturday workout

    by , November 17th, 2012 at 12:44 PM (Pete's swim blog)
    Swam with Dave, Dave, Dave, Bob and Mary. The goal of today was to warm up slowly, hit near race speed for parts of a few sets and take a long warm down. Felt good and I should be ready to race tomorrow.


    Easy 400 IM warm up

    100 kick no board/100 kick w/ board
    100 free
    100 kick no board/100 kick w/ board
    200 IM
    100 kick no board/100 kick w/ board
    300 free (negative split: 3:35)
    100 kick no board/100 kick w/ board
    400 IM hard (5:30)

    400 Pull (negative split: 4:30)
    4 x 100 free - 1:30 descend (1:15,1:10,1:07,1:04)
    300 Pull (tried neg split but got tired: 3:30)
    4 x 75 IM (easy fly, back; hard breast)
    200 Pull hard - 3:00 (2:10)
    4 x 50 free -:50 descend (:35->:30)
    100 Pull hard - 1:30 (1:01)
    4 x 25 -: 30 IM order

    3 rounds of: (stroke = IM order by round)
    * 25 stroke - :30
    * 100 free - 1:30
    * 50 stroke - 1:00
    * 100 free - 1:30
    * 25 stroke - :30
    Took all of this easy

    100 cool down

    (5200 total)
    Swim Workouts
  10. Sat. Nov 17 - At the Nat with Brook

    Swam with Dave B, Dave M, Peter, Bob and Mary. Did Brook's sets which is a lot like a hodge podge of swimming. My arms felt very tired but I kept up a pretty good pace. Glad tomorrow is rest.

    4x100 Free
    300 Free
    2x100 Free
    400 Free (5:28)
    400 Free w/paddles (5:12)
    4x100 Free on 1:30 (1:15's)
    300 Free w/paddles (3:53)
    4x75 Back w/paddles
    200 Free w/paddles
    4x50 Free
    100 Free w/paddles
    4x25 Back
    3 Times through - 25/100/50/100/25 - stroke/free/stroke/free/stroke IM order I did fre e and back
    100 Back
    100 Free

    4400 yards
    90 minutes
  11. Fri, Nov. 16, 2012 5:00-6:00pm at the Y

    by , November 16th, 2012 at 10:52 PM (Fast Food Makes for Fast Swimming!)
    I figured that since there isn't any practice tonight or tomorrow morning with the meet going on, that I'd get in a short swim tonight at lap swim prior to my meet performances on Sunday.

    Figured out a couple things tonight:
    1. I now like practicing in a group setting - Y lap swims are boring
    2. Solo workouts are too easy to back out of stuff when it gets tough, or you're tired.
    3. See #2 above
    4. Must eat better during the day
    5. I still can't seem to make myself get past 3000 on my own


    300 Free
    200 Kick w/ board
    400 Free Pull
    100 Free

    10 x 50 Kick w/ board @ 1:00 nothing stressful, just make 'em

    Main Set: I got this idea from tjrpatt's blog the other day, though I shortened it in half 'cause I could.

    6 x 200 Free @ 3:00 broken at the 100s as:
    • 100 @ 1:10/100 @ 1:50
    • 100 @ 1:20/100 @ 1:40
    • 100 @ 1:30/100 @ 1:30
    • 100 @ 1:40/100 @ 1:20
    • 100 @ 1:50/100 @ 1:10
    • 100 @ 2:00/100 @ 1:00
    I did a 1:05 on the initial 100 @ 1:10, then just cruised the rest of the set. The final 1:10 interval I did a 1:04, then did a 1:00 on the final 100 @ 1:00. It's a good set, though I'm sure much better with a group, and with the :05 interval changes as well for a good 2400 set.


    200 EZ

    2900 Yards

    My muscles are sore from the week of swimming plus my work at work as well. It's just a regular old USAS meet this weekend, and I'll just give it my best. At least I'm doing fun events (fun for me). 200 Fly, 200 Back, 200 Free.
  12. Fri, Nov 16 - Friday Speed Day

    Roger called it Freaky Friday and that's fairly accurate too. We worked on speed today. Didn't do as much yardage, but was still worn out.

    Shared a lane with Keith and swam with Roger, Peter, Andrei, Meredith, Dave B., Dave M. and Danny.

    100 Free
    6x50 on :50
    50 Challenge - 4x50 sprint w/12 second rest (2:55 - :36 = 2:19)
    100 Back
    12x25 on :40 hard no breathe (sort of)
    8x100 on 1:30 (1:15, :15, :15, :15, :16, :16, :17, :16)
    100 Back
    5x100 Back on 1:40 (1:29, :27, :28, :27, :29)
    16x50 IM Relay - swam 4 50 Back's
    40x25 Free Relay - Swam 10 25's
    200 Kick
    5x100 BAck w/paddles on 1:40
    200 Free
    100 Free
    200 Back w/paddles

    4050 yards
    110 minutes
  13. Friday, 11/16/12

    by , November 16th, 2012 at 07:48 PM (A comfort swimmer's guide to easy swimming)
    Warm up (1000)
    200 swim – 100 kick – 100 IM drill – 100 scull
    6 x 50 with paddles/1:00 alt. pull + kick by 25’s
    4 x 25/:45 burst and cruise IM Order

    Main Set (800)
    1 x 200 Free/3:15 - 2:45
    2 x 100 Back/1:45 ds - 1:28, 1:26
    1 x 200 Free/3:15 build - 2:50
    3 x 50/1:10 25 breast with dolphin kick/25 free
    1 x 50 Free
    - was supposed to do 200 but shoulder started to hurt before I finished 1st 50 so I stopped this set and went on to next kick set

    Kicks (800)
    16 x 50/1:15 every 4th fast
    - 1-8 were with board & snorkel, 9-16 on back. fast ones under 55, others 60±

    50 easy swim for warm down

    Total: 2650 yards
  14. It's On!, Friday, Nov. 16

    by , November 16th, 2012 at 07:18 PM (The FAF AFAP Digest)

    600 various
    4 x 50 fly drill @ 1:10
    8 x 25 shooters @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    6 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    50 EZ

    Total: 1500

    ART, 30 Min


    I ended up taking yesterday off. Very busy at Lil Fort's school and then had a massage. Felt a bit sloggish today after massage + ART.

    We have 3 relays for the Sprint & Relay Festival on Sunday: 200 mixed medley, 200 mixed free, and 400 mixed medley!! Teen Fort used all her persuasive wiles, aided by Coach Cheryl, to coax former All American Robert Hansen out of his 4 year retirement. Along with a self described overtapered Speedo, we should be pretty speedy in the 160-199 age group. Judging by the times Coach Cheryl entered us at, she thinks we're all in great condition and fully tapered. I also think it's fantastic that my team will have two 240-279 year old relays!

    In light of this development, I am scratching the 100 fly. I would only have a nanosecond of rest and swimming it would suppress enjoyment of the "Festival." I prefer to be festive. I checked the NE Champs schedule and I can easily swim it on Saturday instead of 50 fly and have ample rest after my first 2 events. I asked Coach Charlie, the amazing meet director, to switch me to 50 breast. Haven't heard yet and he's very busy getting the relays entered. Either way is fine.

    This could be the only chance that I have to swim relays with Teen Fort before she leaves for college. Between high school swimming and winter and spring rowing, she will be busy. I think our Zones meet will conflict with out of town regattas, though I'm not positive.

    On anther note, I am deliriously happy to have dinner reservations for Thanksgiving. This is my least favorite holiday and the typical fare is just plain nasty.

    Updated November 16th, 2012 at 07:29 PM by The Fortress

    Swim Workouts
  15. Just a little workout

    I swam at Riverbank this morning with a fun lane full of open-water swimmers—Rondi, John, Hannah, Mike, and Andrew were all there. I got there late after sleeping in a bit—diving practice in Queens until 10pm make Thursdays a late night for me—and missed the long set of the day, but was happy to join in for the last bit. Here’s what I did:

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

    5 x 200 swim > kick pacman

    200 warmdown

    Nice to feel like part of the gang today!

    Diving practice is still my weekly thrill, especially now that swimming at the beach is on hiatus for a bit. I’m still mostly working on getting the timing of my hurdle and jump off the board right, but am also doing various line-ups off the 1 and 3m boards, and forward tuck dives off the 1m. Fun stuff!
  16. Sarasota Y Sharks Masters 5:30 AM Workout -11/19/20122

    by , November 16th, 2012 at 05:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:10
    6 X 50 kick 1:00
    1 X 100 swim

    4 X 50-1 of each stroke- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke/no free- 1:00
    1 X 100-best stroke/no free- 2:00
    4 X 50 free :45
    1 X 100 -fast-

    3 X 200 3:00
    1 X 200 fast 3:00
    3 X 100 1:30
    1 X 100 fast 1:30
    3 X 50 :45
    1 X 50 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Body Position Drills

    by , November 16th, 2012 at 04:23 PM (Alex's swim journal)
    I was looking back through the Open Water work-out thread by Anne Cleveland this week and found the body position drills, which I thought could help me out. I needed a mostly "drill" day after the hard interval day yesterday. Here's what I did:

    WARM-UP (500 yards):
    100 fr
    100 br
    100 bk
    100 pull
    100 kick w/ fins

    DRILLS W/ FINS (1100 yards):
    100 spear
    100 (50 pull/50 kick)
    100 sharkfin
    100 pull/kick
    100 sail
    100 pull/kick
    100 corkscrew
    100 pull/kick
    100 back kick
    100 pull/kick
    100 fr swim

    COOL-DOWN (600 yards):
    100 fr
    100 pull
    100 fr
    100 br
    100 bk
    100 fr

    I'm still using zoomer style fins for most of my drills since my ex-runner's legs still haven't developed a strong kick yet. Hopefully the fins will help move that along at the same time that they help me keep momentum in my drills.
  18. Long Course Friday

    by , November 16th, 2012 at 02:23 PM (Mixing it up this year)
    Needed to give my shoulders a rest since I did my upper body weights yesterday.

    500 Free
    500 Free kick w/zoomers moderate pace
    10x100@1:45 Free w/paddles & bouy
    2x100 Back
    2x100 Back kick w/zoomers
    2x100 free w/snorkle kick to 15m swim 20m kick 15m to wall for each 50

    Total 2600 meters
  19. Friday, November 16, 2012

    by , November 16th, 2012 at 02:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Cloudy overcast skies with humidity at 62%

    Warm up:
    1x2000 as 200 FR/200 BK

    *Set 1*
    5x200 BR on 1min rest, done as 50K,50S
    • Kicking; alt 50s as kick w/bd and kick on back
    • Swim; narrow kick, press legs together, tuck chin, hold streamline into the pull.

    200EZ BK/FR

    *Set 2*
    5(2x50 on 1:00, 1x100 on 2:00) results:
    1. 32, 32, 1:05
    2. 32, 32, 1:05
    3. 32, 31, 1:04
    4. 32, 32, 1:04
    5. 31, 31, 1:03

    500 BK DPS with compact streamlined turns

    *Set 3*
    10x50 on 1:00 SDK w/fins as 25/backside, 25/frontside
    Focused on 15+ yds underwater, tight streamlined arms behind head
    • 1-5 did 35s
    • 6-10 did 36, 35, 33, 31, extra :30 rest, 29

    Warm down: 400 EZ FLY 25K/25DR/50 Swim

    • Arrived to the pool feeling tired & sore, but after warm up I was ready to try making a good effort.
    • Warm Up - The usual moderate smooth pace with a focus on technical stroke details.
    • Set 1 - My BR Kick is becoming stronger so I can do more breaststroke, Coach adjusted my body position with more streamlined extension off the kick transition to pull.
    • Set 2 - Working on extending the smooth, controlled :32/50 pace into 100s, and later 200s. Did 1 min & 2 min intervals for enough recovery to get HR back down to 11/6 and keep technique as best possible. The progress so far is good considering this is my 3rd week of higher intensity swimming with intervals.
    • Set 3 - Joel and I did these together, hence the descending times as we were flat out racing each other on the last two 50s.
    • Warm Down - I have been doing different strokes in recovery and and warm down swims to get in more exposure to all the strokes.

    Updated November 17th, 2012 at 01:05 PM by fdtotten

    Swim Workouts
  20. Humor and friendship help meeting goals

    by , November 16th, 2012 at 01:46 PM (Colleen Conway's blog)
    So I watch way too much BRAVO tv, Real Housewives all of that. At the end of every practice that I do with my husband, we usually do around 12 x 25s fly sprint.

    He goes ten seconds ahead of me, and then lets me know what my time is. When I touch the wall he will tell me my time and if anyone were sitting near us they would probably be laughing their head off because we sound like an old bickering couple. It usually goes like this:

    Kyle: "Ok 13. Good."...."Mid 13"
    Me: "What do you mean?? Was it 13 or really 14? Are you lying to try to boost my confidence? My coach used to pull that, dont do that, I have to improve" ( 25)
    Kyle: "ok you were almost at 12....but you hit on the 13..."
    Waa Waa Waa etc. LOL.

    So lately my new thing, to add humor to our 25s, is when I touch the wall, he can say a certain word when I touch depending on the time. This pretty much makes both of us choke on water at the wall with laughter. Our scale goes like this. So for a 25 fly, a 13 is greattttt. A 12 is fabulousssss. An 11 would be excellenttttttt. Now you have to imagine these words drawn out in a really hilarious over the top manner... thats where imitating characters like some of the housewives from reality shows on BRAVO comes in, really over the top. Anyways, these sorts of things do make me laugh when I'm about to do a sprint,and having fun while swimming, and having humor about it makes it worthwhile.

    I have been doing consistent 13s now. A month or so ago I was doing 14-15s. So my goal is to start hitting 12s. My ultimate life goal is 11s and I would be a happy camper.
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