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  1. 3|12|14 LCM and drylands

    500 fr, F (fins)
    • 7:10

    500, F
    40 x 10 sec FK @ 95% with 20 sec static rest, S (snorkel) and board
    500 FK moderate, form S and board
    • low 13 min

    4 dives from block filmed
    • noticed fairly ugly flaw

    10 x 13m light and snappy sprint free with 23 sec rest

    My dives seem OK then it collapses near the finish of the air time - like Wile e Coyote does when gravity defeats inertia.
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    My arms then enter flat and downward, then the entry becomes:

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    legs with weights
    4 x 200m run with 20 sec rest
    20 broad jumps, each every 5-7 seconds

    Need to maintain a mild running program in the background to stay in decent running shape for my weekend warrior requirement. Furthermore, gravity, the stress of being a parent, life and age seems to have suddenly made my build sag in many places - running might help.

    Updated March 13th, 2014 at 10:00 PM by __steve__

  2. More sprint stuff

    by , March 12th, 2014 at 07:24 PM (Chowmi's Blog)
    I am continuing with sprint stuff. Yesterday I was focusing on doing IM sprints, and today is a day off and yoga. But not until I digest some of this panang, pad thai, and tom yum something or other. You know, the tart chicken soup with coconut milk.

    Fly set (it's fraternity of flyers month!)
    16 x 25's
    Odd smooth free
    even alternate drill/swim fast

    IM set.
    I customized a boring 12 x 75's into
    1 fast broken 75 IM (3 total) 25/5 seconds
    easy swim
    so roughly, about every 4:30 i'd be going a sprint 75 IM.


    You can extrapolate and say, maybe between 16-18 seconds for a 25 free to get a 100IM time. But it's not exact. Sometimes i'd be short/long on the 5 seconds. But roughly there. Well under 1:00 but well over :50. This is a great set for me. I was able to really dig deep on the last one. Was able to really engage sprinting, especially on the breastroke. But still off from doing a race-pace IM - i'd like to be closer to :50. Maybe aim for holding this set :55 to :50 as a goal in the future, without compromising the 5 seconds rest.
    I'm feeling a lot better, more energy but I can tell my body isn't rested to it's peak swimming prowess just yet. Have to be careful to really rest my legs!
  3. Wednesday, March 12, 2014 12:20-1:00pm

    by , March 12th, 2014 at 04:38 PM (Fast Food Makes for Fast Swimming!)
    3 full days out of the water since the meet on Friday/Saturday for me. It felt like an eternity, but was good to get in today, even if it was just 40 minutes.

    500 Free warmup - felt a bit sluggish on this

    8 x 50 Flutter Kick w/ board @ 1:00 (:50s)

    22 x 75 Free @ 1:00 (held most of them around :55-:57, the last few (6) were at :55 down to :52)
    Not bad for a broken mile on a 22:00 total interval. I'd guess I was around a 20:20ish total add up time. Not bad considering it was little to no effort.

    50 EZ was all the time I had left for
    got the boot from the pool at 1:00pm!!

    2600 Yards
  4. Wed., March 12

    by , March 12th, 2014 at 02:31 PM (The FAF AFAP Digest)
    1500 with some bursts and up tempo 25s.


    Psych sheets for the Albatross meet are out:

    I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/13/2013

    by , March 12th, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 50 build 1:00
    1 X 100 fast 3:00
    Four rounds, choice.

    3 X 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 X 50 blocks
    3 X 50 easy 1:10
    1 X 50 blocks


    2 X 400 6:00/5:20
    2 X 300 4:30/4:00
    2 X 200 3:00/2:40
    2 X 100 1:30/fast
    First swim left, second swim right---alternating intervals

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  6. Week 76 - Wednesday

    by , March 12th, 2014 at 12:39 PM (After a long rest)
    I am in Houston through Thursday and tried arranging my hotel so that I would be mid way between where my meetings were and the woodlands swim pool. I guess I was either tired or not focused when I made my reservation because I did not notice that I was 45 minutes from the pool which made for a very early start this morning. Despite this I had a good workout and enjoyed swimming at the CISD Natatorium which very similar to our pool in Rockwall. The Woodlands team has an emphasis per day posted on there team calendar and today was 50s. So not exactly my kind of workout but it was good just getting wet while I am on the road.

    Warm up
    200 swim
    200 kick
    200 drill

    Main sets
    8x75 swum 50 swim on 45, 25 kick on 30
    5x(2x50 on 40, 4x25 on 30)
    200 pull on 2.45
    2x100 pull on 1.30
    4x50 pull on 45
    8x25 pull on 30

    Warm down
    500 easy

    Total 3500scy

    I held a very consistent pace throughout this workout which basically equated to 28 per 50. I felt a little stiff during the warmup which I suspect was due to the 5hr drive yesterday but loosened up after the warmup.

    The Woodlands pool is very nice and I am looking forward to swimming the zone meet at the end of the month here.

    Tomorrow ow I am going to try to swim with either Dads or Rice Masters which I think are closer to where I am staying.
    Swim Workouts
  7. Getting stronger

    by , March 12th, 2014 at 07:20 AM (Mixing it up this year)
    Normally I would not do the 200 fly on a Wednesday due to the floatilla of fins in the lane next to me but today they got out early! Broke yesterdays time and went 3:29 this time. I really like it wasn't that fast.

    500 free
    500 free kick w/zoomers

    10x100@1:45 as 50 free/50 back w/paddles & bouy so no legs on the back still went 1:35, 1:31, 1:31, 1:30, 1:30, 1:30, 1:30, 1:29, 1:29, 1:29

    500 free kick w/zoomers moderate speed
    2 minute break
    200 fly for time from push 3:29
    500 free broken

    Total 3200 yards
    Swim Workouts
  8. Workout 03/11/14: evening

    by , March 11th, 2014 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    Had a busy day, starting with new tires this morning for the van, then coming home to work on a Bible class paper (oh, I was pleased to receive a 95 on my Bibliology paper from a few weeks ago), then went to Chapel. I was able to play the drums, adding that element to the praise and worship team for the first time. Then I watched my niece for a couple of hours before heading to visit my 92 year old Nana - a great time! Dinner on the way home then practice:

    200 Fr/4 x 50 kick/4 x 50 drill
    4 x 50 Quarter's Strong on 1:10
    100 non-free swim
    4 x 25 sprint ~ 1:00

    main set:
    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP (:28)
    2 x 50 EZ
    1 x 75 AFAP (:46)
    3 x 50 EZ
    1 x 100 on 90% (1:01)
    4 x 50 EZ

    200 IM drill and out
    (Masters/Rec/1950 yds/60 min)

    I was able to loaf tonight under the guise of tapering, so GregJS did a bunch more. I'll get in another quick swim Friday morning before heading to Boston for the weekend, and the 1650 on Saturday afternoon.
    Swim Workouts
  9. Week 76 - Tuesday

    by , March 11th, 2014 at 04:45 PM (After a long rest)
    I am heading to Houston with work later today and had a long day yesterday with a mad rush to pack and figure out where I am swimming in Houston. I emailed the Woodlands and despite it being about 20 miles from where my meetings are I think that's where I am going to try to swim.

    I had a good nights sleep and despite being awake before the alarm was scheduled to go off I was tired. Today's workout was pretty much a recovery workout with a little bit of race pace work.

    Warm up
    1000 with snorkel

    Main sets
    8x200 pull on 2.25
    16x25 race pace 500 for first 8 and 200 for next 8 on 40
    8x150 kick on 2.45

    Warm down
    200 easy

    Total 4400scy

    I held 14 highs to my feet on first 8 and 13s to my feet on the last 8.
    Swim Workouts
  10. Tuesday, March 11

    by , March 11th, 2014 at 03:52 PM (The FAF AFAP Digest)


    600 various
    100 scull
    4 x 50 fly drills
    50 EZ
    2 x 50 double shooters w/fins + 50 EZ
    2 x 50 burst + cruise
    2 x 30 burst + cruise from the blocks
    100 EZ
    2 x (25 AFAP w/fins + 75 EZ)
    150 EZ

    Total: 1750


    Started off my 5 days of rest with a day off yesterday. Today, I didn't feel great in the water, but my 25s were very fast. I think I'm done going off the blocks to try to rest the legs. I am feeling more positive about the meet. Unlike NE Champs, I am not over rested and have been doing weights. I also recall that for two of my starts at that meet my hands were not in a streamline position on the dive; that no doubt added a couple tenths to my 50 times.

    Still no psych sheet for the Albatross meet.

    Updated March 11th, 2014 at 04:13 PM by The Fortress

    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/12/2013

    by , March 11th, 2014 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 x 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free --

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 on 2:00:swim down
    Swim Workouts
  12. Sunday 3/9/14

    Sunday 3/9

    "Central Section Region VIII Championships Day #4"

    200 FL - 2:03.18 (26.73/30.27/32.34/33.84) - Well as you can see, I finally hit the wall around the 125 mark. All the racing and the physical/emotional/mental stress of this past week (it's been crazy in more ways than one) finally caught up to me. I had really wanted to break the 2:00 barrier. I took it out fast enough to do it, I just died coming home.

    Total: 2000ish

    Now for a week of rest away from the pool. Then it's time to decide what's next.

    Updated March 12th, 2014 at 01:52 PM by Calvin S

  13. Finally broke 3:32 for practice

    by , March 11th, 2014 at 07:40 AM (Mixing it up this year)
    Every time I have done the 200 fly at the end of practice from a push I always do exactly 3:32, but not today! 3:30 and I could see I was out in 1:45 at the 100. The next time I will do this will hopefully be thrusday when I have my own lane.

    500 free
    500 free kick w/zoomers
    8x25@:45 fly w/paddles & bouy took 2 25's to get my stroke correct
    8x25@:45 fly scull drill w/snorkle
    8x25@:45 fly torque drill w/snorkle & paddles
    200 1 arm fly drill
    200 fly for time 3:30
    200 free
    300 free kick w/zoomers

    Total 2500 yards
    Swim Workouts
  14. Workout 03/10/14: evening

    by , March 10th, 2014 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work and I was not feeling the greatest, so I was happy to finish today at 2pm and not have to return until Wednesday morning. I have a drum set in the basement that has not been played in years, so I have loaned it to the college for their Chapel services. I'll be able to play there as well, so that is a plus.

    After supper I went to the pool for a 30min swim, going back to some taper workouts from past seasons. Didn't quite get through the whole workout tonight, but did run into GregJS and had a good chat before swimming.

    200 FR/200 IM drill/200 Back

    3 x
    - 50 DPS, :10sr into
    - 25 AFAP into 25 EZ, into
    - 100 kick

    100 loosen and out
    (Solo/Rec/1300 yds/30 min)

    Normally this workout calls for a round of Quarter's Strong and some 4 fast 25's, but I needed to get out so that I could attend Men's Group tonight. I'm feeling good in the water, although a bit too bulky in the mid section.

    I am only swimming distance day at Harvard this year, which is this weekend. The link is: I will submit a split request for the 1000 so I can make two swims out of one, and am actually thinking of a 500 request as well. I opted to swim in the shallow end of the pool, which means an in water start. Not too sure of expectations for the swim, as the one time I swam the mile it was scm in Maine with jbs. I'll swim this one a bit differently, and be surfing the forums for ideas on how best to attack it (before it attacks me).
    Swim Workouts
  15. Week 76 - Monday

    by , March 10th, 2014 at 01:15 PM (After a long rest)
    I had a good nights sleep and woke up an hour before the alarm this morning but felt recharged and relaxed. Practice was hard today but I kept pushing throughout and had another good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    12x100 kick swum 75 fast, 25 easy on 1.50
    3x(2x300 pull on 3.30, 3x100 free with fins on 1min)
    12x50 drill swim on 45

    Warm down
    200 easy

    Total 5400scy

    Even with the easy 25 kick I was holding 1.23-1.24s on the kick set. The 300s were harder today than Saturday but I held 3.05s. I had time between the 300 and the 100s with fins to take off my pulling equipment and put fins on. This was not case at the end of the 100s where I had to take an extra 15 seconds to take off fins and put on pulling equipment. I held 55-56,57,57 on the 100s with fins. I was beat at the end of this workout and had to stay an extra 10mins to finish up the last few 50s and the warm down.
    Swim Workouts
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/11/2013

    by , March 10th, 2014 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:10 3:00
    5 X 100 1:40 1:30
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 2:00
    All swims up tempo--80/85%

    4 X (4 X 25 :30/1:00
    Swim each round 3 sprint/1easy. Easy swim on 1:00

    3 X 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 x 50 blocks
    3 X 50 easy 1:10
    1 X 50 blocks


    1 X 400 6:00 5:20
    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 --
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  17. 3|10|14 LCM

    1100 free, S

    3 x (2 x 50 fr on 2:00, 1 x 50 FK (S) on 3:00)
    • 50 fr: 39, 39; 39, 39; 38, 37
    • 50 FK: 47, 47, 46

    2 x 50 fr on 3:00
    • 36, 36

    100 bk, F

    300 Dr, F, S

    1 start from a wobbly block

    10 x 13 easy sprint on 5s R

    Arms and shoulders felt the need for a day off.

    The 50 flutter kicks really hurt near the back 15M's, still feeling it 45 min later.

    Updated March 10th, 2014 at 03:42 PM by __steve__

  18. Putting on the brakes!

    by , March 10th, 2014 at 11:53 AM (Chowmi's Blog)
    The good news - I did get a free pair of goggles after all! They included a blue pair of vanquisher goggles. I didn't look carefully whether they were V2's or not, but who cares, free is free!!

    The new suit with comfort straps will be interesting. The straps are thicker but completely smooth. It immediately reminded me of the straps that must be on those super huge cupped ladies' bras who need ginormous over the shoulder boulder holder straps.

    In other news, I have been completely run down and tired. I have decided to put the brakes on and go full throttle taper sit around and talk to the coaches about my swimming mode. I would much rather overtaper and be completely out of shape, than to still be tired and not at my best for the 2 meets coming up. Awake, alert, and peppy - that is my goal. I just want to feel fully engaged and ready to give a 100% effort on race day.

    From Rich Abraham's PS favorite sets (pure speed):
    8 x 25's on 1:00
    12.5 fast
    odd free (from dive)
    even kick (pushoff)

    50 fast free (29 flat)

    8 x25's on 1:00
    odd fly (from dive)
    even fly (from pushoff)

    50 fast kick - free w/board (46)

    This was a good reset and quite sprinty. Coach came out on deck early, and watched/video'd all my dives and gave me pointers, so it was on more than 1 minute per, but I got a free 1/2 lesson on my dives!!!

    LCM, SMU outdoors
    YIKES!!!! I have not swum LCM in a long time! I made sure I didn't overdo it.

    400 warm up
    10 x 50 kick w/fins 1:10 fast last 12.5 (38-41s)

    Main set:
    swim 4 x 50 strong 50's from a start, 1 each stroke, for the last 40 minutes or so.
    fly: 36
    back :41
    breast :47
    free :33

    YIKES again! Those were not very fast at all, given I was going 92.5ish effort! But, a great starting point for LCM. It proved 2 things - 1. I was tired. Not engaged mentally to really go 100%. 2. Just plain too slow! But then again, it will be fun to drop time from there. This is my baseline set from which to improve. I ought to do this set at least once a week. I don't think it would get boring, since the alternative was to do 300, 3 x 100, 200, 3 x 100, 100, 3 x 100 so I think i'd pick 4 x 50's on 10 minutes every time!

    I cleaned out my closet and took 4 big bags to goodwill. I feel so good about myself. but I completely lost steam and can't bring myself to align the empty spaces or sort the pants/tops. They're all still mismashed. Last week was a major update for my kids. I cleared out their closet, and replaced all the baby hangers with adult hangers.
  19. Distance Day today after a weekend off

    by , March 10th, 2014 at 07:31 AM (Mixing it up this year)
    The kids had a meet and I could not get in the water at all. Felt ok today so did a good distance set. Taper starts soon for Y Nationals.

    500 free
    500 Free kick w/zoomers
    16x100@1:30 Free w/paddles & bouy holding 1:24-5
    50 Free w/paddles & bouy in 42
    500 Free kick w/zoomers
    350 free w/snorkle

    Total 3500 yards
    Swim Workouts
  20. Sat 3/8/14

    Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older.

    200 swim
    6 x 100 (25 k on bk, 50 swim, 25 kick on side)
    6 x 25 sprint kick
    6 x 50 w/overkick and descend stroke count

    6 x 50 bk/br by 25 focus on turns
    4 x 75 (50bk, 25br)
    2 x 100 (25 fly, 50 bk, 25 br)
    100 IM

    The set I cant remember...then

    400 broken for 15 at the 200 negative split
    300 broken for 10 at the 150 negative split
    200 broken for 5 at each 50 descend
    100 off the blocks followed by 60 sec of verticle kicking

    Quick 100 w/d

    Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go.
    The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home