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  1. More Speed Work, Tuesday, Oct. 11

    by , October 11th, 2011 at 06:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    20 x 25 shooters w/MF
    4 x back/belly/360/back/belly

    3 x (3 x 50 w/paddles) @ 1:00
    1 = free
    2 = backstroke kick
    3 = torque drill (@1:15)

    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    -- set nicked from Rich Abrahams
    -- 100 EZ after each round

    1-5 = free: 6/7/8/9/10 fast strokes
    6-10 = dolphin kick on back: 8/9/10/11/12 fast kicks
    11-15 = back: 6/7/8/9/10 fast strokes

    8 x 25
    odds = fast hands breast drill w/buoy
    evens = EZ

    150 EZ

    Total: 3000

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

    Quad help up pretty well during the speed work. Only felt it on the push offs. I wanted to get to yoga today, but couldn't. So tomorrow I'm aiming for weights + yoga. I should be plenty tired for my swim with Speedo on Thursday.

    I'm going to encourage my girls to shame me into stretching tonight.

    Had a nice long chat with Fort Son last night. Seems to be doing great. Loves two of his classes (not Spanish). He finished 2nd overall of the 47 freshman rowers in the 5K erg + 5K run fitness test. He will be watching the Republican Presidential Debate, which is at Dartmouth tonight (though he's not a Republican).

    I'm still pouting that the Princeton Chase regatta is the same day as the Sprint Classic. I thought about skipping the meet, but there really isn't another one I could get in easily before NE Champs. I don't want to go months without competing again like I did last summer (no meets between mid April and Nationals in early August). Will have to decide if I want to head up to Dartmouth for the Green Monster on Nov. 5 ... but that conflicts with Lil Fort sports.

    Updated October 11th, 2011 at 08:34 PM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -10/12/11

    by , October 11th, 2011 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    4 X 100 1:45 1:30
    4 X 50 descend 1:00 1:00
    1 X 200 kick 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick :55
    1 X 100 swim

    1 X 100 easy 2:00
    8 X 25 sprint :40
    Two rounds. Short break between rounds.

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

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  3. Tue Oct 11th, 2011 SCY

    by , October 11th, 2011 at 03:39 PM (Ande's Swimming Blog)
    Tue Oct 11th, 2011 SCY

    I'll be in NYC this Thu - Mon
    hope to swim a few times

    Subscribe to Ande's Swimming Blog

    Mon Oct 10: swam didn't blog
    skipped 5:00 am and had a nooner instead
    main set:
    5 x 150 on 2:00 75% right into
    5 x 150 on 0:35
    30 sec to 1:00 break
    then 4, 3, 2, 1


    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:33ish
    wore Jammer
    swam with Paul & Ned
    beside Larry Jim James Chris, & Tyler
    Whitney Coached

    WARM UP
    swim till 6:50, did around 1200


    Main SET: scy

    4 rounds: 1 each stroke of
    025 fast on 1:00
    050 fast on 2:00
    075 fast on 3:00
    100 fast on 2:00 then
    8 minute swim mod did 500 to 600 each time

    100 easy

    25 fl fast
    whitney timed
    roll start
    went 10.4

    50 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Updated October 11th, 2011 at 03:56 PM by ande

    Categories
    Swim Workouts
  4. Distance Day

    by , October 11th, 2011 at 03:16 PM (Year Three: The Road Back)
    Well, after my 20 mile bike ride yesterday, I wasn't exactly sure how my legs were going to hold up for today's distance day. After a very short time in the water, I knew. Not really well.... Shocker, eh?

    Here's what we did today:
    350 Warm-Up
    2 sets:
    - 6 x 50 Free on 1:15 (find good, strong pace)
    - 3 x 100 Free on 1:45 (hold pace)
    - 1 x 300 Free on 5:00 (hold pace)
    - 3 x 100 Free on 1:35 (hold pace)
    - 6 x 50 Free on :50 (hold pace)
    400 Cool-Down
    Total Yards - 3700

    In case you're thinking that those numbers don't add up, you're right. They don't. I did the 1st round 3 x 100 Free on 1:35 as 1 100 & 2 75's. I was just not feeling it in the water. And, of course, the harder I pushed to be "fast", the slower my times were even with the extra effort expended.

    In the 2nd round, I held on as written until the 300. Then, I kicked the 300 and wore fins (still swimming free) for the last 100s and 50s rounds. Ugh... what a day. Still, I am better off for having been there this morning.

    The bike ride (the SHORT bike ride) I was thinking about doing this afternoon will be done another day. It's pretty windy out right now and it's Sectionals Day for the high school cross country teams in Indiana. GOOD LUCK, HSE! My daughter is running Varsity as a freshman and I'm keeping my fingers crossed that they go all the way to the State Meet.

    I'm off to the Sectionals course shortly. Enjoy your swims today!
    Categories
    Swim Workouts
  5. Tuesday, 10/10/11

    by , October 11th, 2011 at 12:18 PM (A comfort swimmer's guide to easy swimming)
    Swim went well this morning. A bit sluggish at the beginning (seems like this is the case every day) but felt pretty good after I got warmed up.

    Warm up (800)
    200 swim free and back
    300 reverse IM kick/drill/swim by 25's
    3 x 100/1:40 build each
    - around 1:20 on these

    Set #1 Pull (700)
    2 x the following
    Pull 200 neg split/10sr
    - buoy only, went 2:40 both times (around 1:22-3 at 100)
    4 x 25/30 back
    - was under 20 on these

    100 easy free

    Set #2 (600)
    12 x 50/15 - 20sr - did on 1:00 interval
    #1 dive 15 fast - 35 easy - 37-38 on these
    #2 50 pace - 37 on both
    #3 50 easy 45
    #4 dive 25 fast - 25 easy - 38 on these
    #5 50 pace - 37 on both
    #6 50 easy - 45

    Set #4 Kick dolphin w/fins (250)
    100/2:00 - went 1:35
    75/1:30 - went 1:05
    50/1:00 - with fast 15y under - was going so fast I kicked a fin off went :50 after stopping to put it back on
    25/45 - with fast 15y under

    Set #4 (500)
    4 x 125/15 - 20sr 25 kick - 100 build to sprint
    - backstroke on these, between 1:55 and 1:58


    Warm down
    150 easy back & free

    Total: 3000 yards
    Categories
    Uncategorized
  6. Workout 10/11/11

    by , October 11th, 2011 at 09:36 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    600 w/u (200 FR/BK/IM drill)

    4 x 100 kick on 2:00

    1 x 500 pull with buoy
    - (25 dps/25 fast, 50 dps/50 fast, ...)

    4 x 100 IM continuous
    - cycle IMO (1st=Fly, 2nd= back, ...)
    - Drill/Kick/Drill/Swim

    4 x 50 Free on 1:00
    - descend 1-4

    2 x 50 Skull/ underwater dolphin kick on back by 25

    200 junk w/d

    (2400 yds total)

    -----
    My arms felt tight today after not swimming for four days. I try to get in the water after a max of three days off, but the holiday yesterday pushed it to four. I swam this morning, so there was no room to do a set workout and I had to base some of the times on traffic in the water. I might try to go early tomorrow before work, but plan to get back into the water on Fri solo and Sat am with the Masters team.

    Oh, I also picked up the wine making kit. The carboy holds 6 gallons, and I probably have the 80 pounds of excess grapes needed, so I will embark on making 30 bottles of wine this week. Wow, I was looking to try a few bottles ...

    Updated October 11th, 2011 at 09:39 AM by rxleakem (Total yards)

    Categories
    Swim Workouts
  7. 10.11.11 Tuesday workout

    by , October 11th, 2011 at 09:25 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. No drag suit. Temp 84ish and slowly rising.

    SCY

    500 Warm up

    3 times through:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30 (2:28, 2:25, 2:20)
    * 6 x 25 - :40 Easy/Hard - fl, bk, br

    Always seems to hurt following hard pull with fly. This got easier as it went on.

    2 Times through:
    * 100 Easy
    * 1000 up/down Pull/Kick - 15:00
    * Open turns every 100. If ahead of 1:30 pace, substitute 25 pull for 25 kick. If behind or at 100 kick, substitute 25 kick for 25 pull.

    I love long kick sets. Saturated both 1000's (0, 25, 50, 75, 100, 75, 100, 75, 100, 75 Kick). Made the first on 15:00 and the second on 14:50.

    100 Cool down

    (4750 total)
    Categories
    Swim Workouts
  8. Wanted to sleep in but....

    by , October 11th, 2011 at 07:30 AM (Mixing it up this year)
    A gental rain making me want to stay in bed but no... have to go to the pool. It is a good thing I did because my back was so bad this morning, I needed the swim to make it thru the rest of the day.

    More kick than swim this time.

    1000 Free as 200 sw/200 k/200 sw/200 p/200 sw
    500 Fly kick w/fins on back or side alternate by 100
    500 Breast kick w/brfins
    4x50@1:30 Butterfrog just trying it out to see if I might be smart switching midway thru my 200 fly this will be hard mentally to do since I didn't learn it this way
    200 free kick w/snorkle
    100 Free w/snorkle easy

    Total 2500 yards
    Categories
    Uncategorized
  9. Monday, Oct. 10, 2011 5:00am & 5:15pm (doubled)

    by , October 10th, 2011 at 10:16 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    Warmup
    300 Free
    3 x 100 Kick flutter kick w/ training fins (5-7 SDKs off walls) @ :10 rest
    200 IM
    4 x 50 Free @ :10 rest working on 3 SDKs off walls

    This dolphining is going to be hard to do, but I'm going to start getting used to it. I noticed most of the age groupers are doing it pretty consisitently in the swims at the meet...especially the one who creamed me off the last turn of the 100 Free. I used to do it back in the day, I've just gone away from it since restarting Masters a few years ago. I'm not going to turn into a monofin wearing sprinter though, just going to work on my SDKs to be consistent for a couple off each wall.

    8 x 25 Free @ :30 (3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    4 x 50 Free @ :55 (2-3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    2 x 100 Free @ 1:35 (2-3 SDKs)
    100 Flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    1 x 200 Free Fast with 2-3 SDKs) went 2:12 - pretty decent

    At this point I got pulled to be the demonstrator for butterfly technique for the other masters swimmer who were doing the normal drill work at this time. Did two 50s Fly to show the timing of the stroke with the 2 kicks. Most of the swimmers were pausing with their hand out front and doing both kicks there, rather than one kick as the pull comes past the hips, then they would return to the front and pause their stroke again. After showing them that my stroke basically has no pause out front, many of them were "cured" of their butterfly ailment.

    Back to swimming:
    I had 5 minutes left, and the group in lane 6 was going to start their set of 300s.

    I did it as 3 x 100 @ 1:10 (went 1:03/1:06/1:05)
    100 EZ

    Looking serious into starting the 30x100s set soon. Maybe.

    -----------------
    2600 Yards in the a.m.

    ===========================

    Afternoon Swim:

    Warmup
    200 Free
    300 Free Pull
    10 x 50 Free @ :45 (held :32-:35)

    Got this idea (somewhat) from QBrain):
    5 x 200 Free Pull @ 2:20
    (went 2:09, 2:48**, 2:15, 2:15, 2:14)
    ** I overcounted (OOPS) on the 2nd one and did a 250 Free @ 3:00
    150 EZ
    4 x 200 IM @ 3:00 (went 2:44, 2:44, 2:41, 2:39)
    3 x 200 Free @ 2:30 (went 2:20, 2:24, 2:2)
    I was just shot at this point. Time to shut it down. I was planning on a 2x200, 1x200 at the end...oh well.

    100 EZ
    -------------------
    3700 Yards in 60 minutes

    Updated October 12th, 2011 at 11:05 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. 10/10/11

    It has been a little bit since I have posted to my blog so I decided to get myself back on track. We have been doing quite a bit of drills lately each day with a specific stroke being the emphasis.

    I have done something to my back this past weekend while moving a couch for my wifes aunt. It was like trying to get a square peg into a round hole. It wasn't heavy I just got my self in a odd position. I am just getting old. Luckily coach took it easy on me tonight. I almost skipped practice but am glad that I gave it a shot. Flip turns were difficult as it caused a sharp pain in my lower back. Ended up doing a lot of open turns and tried to just stretch out.

    10 min. Choice

    8 x 75 @ 1:15 (ba/br/fr by 25)

    5 x through the following
    150 pull @ 2:15
    2 x 50 @ 45 90% effort
    2 x 25 @ 30 stroke

    100 EZ

    12 x 25 @ 30
    1-4 descend stroke count
    5-8 descend time
    9-12 descend breaths to 0

    8 x 50 SPRINT choice rest 60

    4 x 150 (50 kick/100 swim) @ 2:40

    200 w/d

    4300

    Not too bad tonight which worked out well for me so I could baby my back some. I actually feel a little bit better.
    Categories
    Uncategorized
  11. Monday, Sept. 12

    by , October 10th, 2011 at 08:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills w/fins
    8 x 25 shooters w/fins

    Power & Speed Sets:

    10 x 25 breast w/paddles
    -- I like the idea, especially on the pull. The recovery is kinda weird.

    50 EZ

    20 x 25 torque drill w/paddles
    -- same thing Speedo was doing today at the same time in another pool
    -- @ :55 in http://www.floswimming.org/videos/co...tennessee-toys (also around 7:00, they're doing roughly the same thing with a med ball)

    50 EZ

    10 x 25 burst 15 + cruise @ 1:00
    -- fast doggy paddle
    -- arms burning

    50 EZ

    10 x 25 w/fins burst 15 + cruise @ 1:00
    -- dolphin kick on back using mainly hips & back

    100 EZ

    Total: 2600

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

    Forgot my equipment bag today or else I would've finished up with some parachutes. Managed to borrow fins & paddles from equipment room. Did not get out of bed until 9:46 today.

    Quad feels somewhat better today after wrapping and icing.

    Updated October 10th, 2011 at 08:31 PM by The Fortress

    Categories
    Swim Workouts
  12. Monday, 10/10/11

    by , October 10th, 2011 at 04:40 PM (A comfort swimmer's guide to easy swimming)
    Was a bit tight and sluggish at first then felt pretty good after I got warmed up.

    SCY
    Warm up (800)
    2 x the following:
    100 free - 100 kick - 100 bk pull - 100 IM drill

    Set #1 (400)
    8 x 50/55 desc 4
    - swam free going 40->36 each round

    Set #2 (1200)
    1 x 400 free/6:00 build - went 5:37
    2 x 50/1:30 stroke FAST - swam back, went 40, 39
    1 x 300/4:30 build - went 4:05
    2 x 50/1: 30 free FAST - went 34, 34
    1 x 200/3:30 build - went 2:38
    2 x 50/1:30 stroke FAST - swam fly, went 39, 38

    Set #3 Kick w/Fins (500)
    10 x 50/1:00 desc 3
    - 1-6 w/board and snorkel going 39->36 each round of 3, 7-9 on back in streamline, went 42->36, #10 easy

    Warm down
    200 easy free

    Total: 3100 yards
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters 5:30 AM Workout -10/11/11

    by , October 10th, 2011 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick :55
    1 X 100 swim

    4 X 50 1:15
    4 X 25 fast :45
    Four rounds, short break after each.
    Round 1 fly, 2 back, 3 breast, 4 free.

    1 X 400 6:00
    4 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 x 200 2:40
    4 x 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  14. Meet Results and Monday's Swim

    by , October 10th, 2011 at 11:27 AM (Year Three: The Road Back)
    When I last checked in, I was getting ready for the first SCM meet of my season (which - depending on how my daughter's cross country team does in their run to state - may be my last SCM of the season).

    To be really honest, I was really disappointed with how I was swimming. In retrospect, that is silly, but I just can't shake it. I think part of the problem is that I didn't "feel" fast in the water and the other part is that I wanted to drop time from my very best ever converted SCY times (when I was fully tapered); that just didn't happen. I will say, however, that in all four events, I did drop time from the SCM season last year. Every race result was higher than my fully tapered time, but lower than my next best time. Does that make sense? I guess my expectations of myself were just a tad too high and I need to learn not to compare tapered results to non-tapered (didn't even take an easy swim day or a day off prior to the meet) results.

    I was still in my funk when I hit the pool this morning and this workout nearly broke me. In the end, it was more about not quitting then being fast today as I have never been so close to crying at a practice than I was today. Here's what we did:

    350 Warm-Up
    2 x 300 as 4 x 75 IM (no free) on 5:30 - wore fins
    1 x 350 Kick on 6:00
    12 x 25 Kick on :40 - NO fins (did them all on :25-:28 - YAY!)
    8 sets:
    - 1 x 100 Free on 1:45 (held 1:22s)
    - 2 x 50 Free Faster on 1:00 (not faster - doing :38-:40s)
    300 Cool-Down
    Total Yards - 3500

    Of course, in my insanity...

    Today is Columbus Day. The kids are still at school; my husband is still at work. My company lists today as a company-mandated holiday. So... I am entertaining myself until school is out. What do I decide to do with my free time? Yep... 20.5 mile bike ride on my husband's old mountain bike with the front tire that likes to maintain its state of flatness. It wasn't a fast ride.... it took 105 minutes, but I did learn a lot about needing actual biking shorts, how nice a real road bike will be, and how gloves are a good thing as it was chilly and I forgot how much "wind" is generated from biking on a calm morning.

    The first Aquabike is in May - 1500 meter swim and a 26.2 mile ride. Still do-able, but I have a much better understanding of what it will take to get there after today.

    Tomorrow in the pool is distance day... should be interesting.

    Enjoy your swims today!
    Categories
    Swim Workouts
  15. Columbus Day 10/10/11

    by , October 10th, 2011 at 10:47 AM (The Labours of SwimStud)
    A bit empty at the pool today...I wasn't unhappy about this.

    Warm Up
    600 FR/BK by 100's
    10 x 50 K 1:30
    10 x plyo jump n push offs :30
    100 EZ FR

    Main

    4 x 50 BR K 1:10
    4 x 50 BR P 1:00
    4 x 50 FL K BR P 1:00
    4 x 50 2 K 1 P 1:00
    4 x 50 BR 1:00
    5 x 200 BR 4:30 work Turns, Walls and pullouts.

    Kick
    500 Fin Kick FR/FL by 50

    Cool
    300 EZ FR

    Updated October 11th, 2011 at 07:34 AM by SwimStud

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    Uncategorized
  16. New fast girl is fast

    by , October 10th, 2011 at 10:20 AM (Random Nonsense)
    New fast girl had the honor of swimming with me today... which means the coach introduced us when she was getting in and I never talked to her again. I am such a friendly guy. She did get in to warm up as I was starting the set of 150s and she was in the middle of a set when I got out. Luckily the rest of the team is much more chatty than I am, so she probably will just never want to swim with me again. That is becoming such a long list...

    Team Practice SCY

    Warm Up
    - 500 every 4th 25 back
    Transition
    - 6x50 drill/swim
    Main Set
    - 200 kick
    - 6x150s on 1:45*
    -- I was not showing off for the new girl
    -- If I knew she was going to be in my lane, I would have picked something I could make.
    -- did 4x150 on 1:45 (1:38,1:40,:1:44, 1:45+)
    -- did 2x150 on 3:00 (1:40,1:38)
    - 6x50 kick odd dolphin, even flutter
    - 4x50 on :50 (:34,:32,:30,:29)
    - rest 1 minute
    - 4x50 on :50 (:30,:29,:29,:30)
    -- realized that the set was a broken 200, so I should be close to my 200 time, which the first 4 weren't
    Cool down
    - 500 (bk/fr/bk/fr/bk by 100)

    No Josh today and I am not sure if his presence would have stoked the competitive fires to make the 150s or not. The 150s were actually supposed to be quality lots of rest, but, eh.

    I was happy with the second set of 4x50. The workout said descend, which the first set was, but I think the second set was more valuable. It should have been descend to 28, but still more valuable as it was swam.

    Fast girl is currently recovering from a chest cold, but was still pretty speedy. I am interested to see how she wants to train.
    Categories
    Uncategorized
  17. 10.10.11 Monday workout - lots of fly

    by , October 10th, 2011 at 09:23 AM (Pete's swim blog)
    We were short players this weekend so we did 4 v 4 soccer w/ a smaller field and tiny goals... no subs. Solid 90 minutes of sprinting.

    Thought the pool was going to be closed for Colombus day. I'd planned to take it easy this morning. After a few emails, we figured out that the pool was in fact open and so I drug myself out of bed for what I thought would be one of Roger's power hour workouts. A power hour would have been preferable to the next workout on the sheet. The pace isn't bad but the fly piles up after a few hundred yards. I made it so I was happy about that.

    Swam w/ Roger next to Dave and Dave. No drag suit. Water up to a comfortable 84 where they promise it will stay... right.

    SCY

    500 Warm up

    4 x 100 - 1:25 1st 25 fly
    4 x 100 - 1:30 1st 50 fly
    4 x 100 - 1:35 1st 75 fly
    4 x 100 - 1:40 fly
    50 Easy

    I did the free up front with Roger starting 10 seconds back and doing the fly up front. Made it through 1200 yds before really giving out. Took 15 sec. off and followed Roger through the 4 x 100 fly. The extra 15 plus Roger's draft made a huge difference and I was able to finish.

    As if we hadn't done enough fly already...

    4 x 75 - 1:00 Pull
    4 x 75 - 1:05 1st 25 fly
    4 x 75 - 1:10 1st 50 fly
    4 x 75 - 1:15 fly

    Followed Roger on all of these and made them with no trouble.

    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:15 at least 25 kick fly
    4 x 75 Kick - 1:20 at least 50 kick fly
    4 x 75 Kick - 1:25 at least 75 kick fly

    Made the first two sets of 75 kick but my fly kick is a liability and the third set got to me. After missing a split, I went back to 25 fly/50 br kick to catch up. Did the last set of 75s 50 fly/25 br kick with the last one being all fly.

    200 cool down

    (4750 total)

    Updated October 10th, 2011 at 11:54 AM by pmccoy

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  18. Meet was a mess but it was still fun

    by , October 10th, 2011 at 07:29 AM (Mixing it up this year)
    My sprints STUNK! The one event I could do the 500 Free and my goggles broke while I was behind the block. Ripped them off and swam with no goggles for the whole race.

    Light blue line on a pale blue bottom, difficult to see. The numbers my counter put in were a blurr... I knew when I hit 11 because I saw 2 plurry things instead of 1 so I figured I better count the rest of the race.

    Didn't do a fast time but I finished and set an example for the kids that you don't stop because something goes wrong.

    Today turned into a distance workout of sorts with more kick.

    5x200@3:30 Free w/4 beat kick
    500 Free kick w/fins as 25 easy/25 mod/25 fast
    5x200@3:00 Free w/paddles & bouy just make them held 2:46's
    8x25@:45 Free kick w/snorkle that leaked
    100 Free w/fulcrums
    2x100@:10R Free kick w/board
    100 Free EASY

    Total 3100 yards
    Categories
    Uncategorized
  19. New England Masters 10K Championship Results

    by , October 9th, 2011 at 09:08 PM (Maple Syrup with a Side of Chlorine)
    Here are the official results from the New England 6+ mile OW Championships last month, my first at this distance. I also received my medal in the mail this week from this really enjoyable race. Also, it looks like proceeds from the race will be able to provide close to $1000 to the Leukemia and Lymphoma Society!

    Name Time
    10k
    Andrew H. 02:12
    Ryan S. 02:41
    Doug S. 02:42
    Trent T. 02:45
    Michael L. 02:46
    Albert G. 02:46
    Michael S. 02:54
    Chris L. 03:16
    Michael S. 03:20
    Victor Y. 03:32
    Bill E. 04:00
    Lou S. 05:55

    Morgan S. 02:34
    Charlotte B. 02:48
    Elaine H. 03:14
    Paula Y. 03:17

    5k
    Matt G. 01:13
    Kaan D. 01:19
    Thomas N. 01:23
    Josh S. 01:25
    Donald S. 01:29
    Al H. 01:29
    Antoine L. 01:30
    Paul D. 01:34
    Steve S. 01:42
    Joe S. 01:51
    Rich H. 01:51
    Mike G. 01:56
    Jim P. 02:02

    Ellen A. 01:17
    Jill L. 01:17
    Kayle S. 01:17
    Donna N. 01:23
    Stephanie H. 01:25
    Suzanne K. 01:26
    Ali M. 01:33
    Kathy L. 01:36
    Jill L. 01:40
    Christina L. 01:49
    Maura T. 01:50

    Updated October 9th, 2011 at 10:55 PM by rxleakem

    Categories
    Masters Swim Meets / Events
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  20. Sunday, Oct. 9, 2011 Ellensburg (USAS) Meet Results

    by , October 9th, 2011 at 09:02 PM (Fast Food Makes for Fast Swimming!)
    This was a nice meet to get to...only an hour and 20 minutes or so of a drive. Very short compared to what I'm used to. Got in my usual McDonald's breakfast as I left Wenatchee, using my Monopoly winning tickets to get free food for breakfast.

    8:30am warmup, 9:30am meet start
    Got in for warmup with the Wenatchee club team, I'll probably end up joining up with them on a modified workout plan ("2 a week") that they have setup one of these days. The coach said I could go Tues, Thurs, and sneak in a Saturday as well.

    Warmup:
    500 Free
    8 x 50 "Easy Speed 50s" @ 1:10 (we had probably 15 or so in the lane)
    2 Dive 25s (1 Fly, 1 Back)

    In between each of my events I was able to get between 3-400 of cooldown, which helped a lot. The pool is a 10 lane pool, but they were only using 6 of the lanes, leaving 2 open on the far side of the pool for basically "public swim". The amount of little kids in there doing random swimming, underwater flips, bubble rings from the deep end, sharks and minnows, etc. made it interesting.

    All of my events were swum in the 13 & Over classification, but I was scored/placed 15 & Over.

    400 IM - 4:39.49 3rd place (1st and 2nd were 4:32s)
    4 seconds slower than Masters best when I was tapered last April at PNA Champs. 2nd fastest time as a Master.
    Fly (59.3) Easy speed, bad turns
    Back (1:17.5) Blah
    Breast (1:20.1) No stretching out, hips low, no kick
    Free (1:02.5) (32.4/30.1) This last 100 shows that my freestyle training is there, and I should be great in my freestyle events to come at future meets. I was catching the leaders on the final 50 as well.

    200 Back - 2:15.90 4th Place - Masters best time by (0.04 seconds) It still counts!
    I just remember trying to kick like mad and spin my arms on the last 100. I still hate backstroke, but need to work on it for my IMs.

    100 Free leadoff split on 400 Free Relay - 52.05 - Master's best time by 0.04 seconds! (24.7/27.3)
    Who says a middle D guy can't sprint! I was thrilled by this! I haven't been below a 53.4 for a year and a half.
    Relay??? - you all are asking. Well, the Wenatchee club team had the relay signed up but 2 of the older boys didn't show up. The relay was set up as 11&Over, so the coach had a 17, 13, and 11 year old boys, and added me to the relay as the 4th member. I'm not registered with their club so it was an exhibition relay, done just so the other kids could still swim a relay.
    The cool thing was that the 11 year old was so thrilled to swim with fast "big guys" that he dropped 7 seconds on his 100 Free. Nice.

    100 Fly - 57.57 3rd Place (1st thru 3rd were basically a tie, I just missed out)
    This was a great time for me, basically tying my best non shaved and tapered time.
    11.7 / 14.9 / 15.6 / 15.5
    I remember on the last length putting my head down rather than breathing 2 up 1 down, and I think had 3 total breaths on the final length with my last 3 to the wall head down sprinting. My turns sucked though, I didn't "hit" the wall great on my stroke, had to kick in to most of the walls.

    200 Breast - 2:32.20 1st Place (no fast 15 & Overs were in the race, just one 13 year old that schooled me)
    32.6 / 39.9 / 41.2 / 38.5
    My pullouts (mainly the pulldown) were the savior of my race. My knee is sore enough that I can't put enough emphasis into my kick like I used to, so I have to rely on my upper body to do the work.
    (Note to KNelson: add up the first two splits of this race)

    100 Free - 52.42 2nd Place
    11.6 / 13.3 / 13.7 / 13.7
    Just a little slower all around compared to my relay lead off split a few hours earlier. I was out feeling great and had the lead by a shoulder at the 50, the kid pulled even at the 75, and passed me on the road home. I really wanted to catch him but was hurting bad. He went a 52.0 so I wasn't too far behind.

    Very good meet overall, left me feeling all warm and fuzzy all over...or maybe that's the lactice acid buildup from the lack of cool down after the final race***. I had about 4000 yards of swimming today counting all the races, warmups, cool downs. Got some nifty awards too! See the picture attached.

    *** After the last event of a meet, the cool down is moved to the Monday morning workout, and called "warmup".
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