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  1. Pacific Masters Short Course Championships

    I swam in my second master's meet this weekend, the Pacific Masters Short Course Championships. My only event on Friday was the 200 free, which I was looking forward to because I felt that I should be able to go faster than the 2:16.11 I went in my first meet a few weeks ago. The meet started at 1:00 so I went at about 2:00pm to make sure I didn't miss my friend Susan swim the 1650. Even though they swam two heats simultaneously, it was hours before she swam, another hour or so before the rest of the more than 110 1650s finished, and then several hours more before the 200. I was chilled and my feet were freezing by then so I got in to warm up again about a half hour before the race, and my feet immediately cramped up. I swam an easy 500 and stretched out, and felt fairly good on the blocks but 50 yards into the race both of my calves cramped and then both of my feet cramped as well . Luckily I didn't have to stop the race, and my 2:16.6 wasn't a lot worse than the other week, but it was a disappointing race.

    I usually sleep through anything but I slept terribly Friday night, waking up every hour from 1:00am on. I was really looking forward to the 500 so maybe it was excitement, maybe nerves, who knows.

    Never-the-less, I got up eagerly and got to the pool early so I would have time for a long warm up before the pool got crowded. The weather forecast called for a 80% chance of rain, but the sky looked hopeful as I got in. A half hour later I felt rain drops, and by the time I finished warming up and showered, it had turned into a downpour:



    After standing in the wind for the first few heats of the women's 500 (I couldn't find anywhere to sit and stay dry), I was cold and my feet were cramping up so I decided the prospects of me having a good race were slim to none and I scratched and went home to warm up and take a nap. I went back to swim the 100 IM just after noon, but I misjudged how long events would take and my heat was swimming as I walked in

    There was no rain in the Sunday forecast, and it turned out to be a beautiful day:



    What a difference a day can make!

    My first event was the 100 free. My best time from a push is about 1:08, and I went out in a 1:05 in the 200, so I was hoping to break a minute. I went a 1:00.42 so didn't quite make it, but I feel like I swam a reasonable race (29.26, 31.16) and I have lots to learn (eg. my start is awful) so I am happy with it.

    My next race was the 50 breast. I didn't have much time because it was the next event, so I swam 300-400 yards in the diving well and went to my lane to wait. You would think that I might have learned something after the 200 on Friday night, but I stood around in my bare feet wrapped in a wet towel as I waited for my heat and - quelle surprise - got a big cramp in my calf as soon as I dove in. I wasn't thrilled with my 36.54, but on the other hand I had never raced a 50 breast because I didn't start swimming until high school so technically it was a PR .

    I chatted with Allen Stark in the shower and when he told me that he woke his parka and boots until the second he climbed onto the blocks, I thought "oh, duh" and realized again that I really do have a lot to learn. He said that he was going to warm down and then wouldn't get back in before the 100 breast because he didn't want to get cold, so I figured I should try the same. I made myself sit still instead of walking around for the couple of hours, and was warm and relaxed for the race.

    I was hoping to go under 1:20 (my time from a few weeks ago), so I was really pleased that I did not cramp and that I saw 1:18.54 on the board when I finished! I tried to stay long and relaxed for the first 50 to hopefully have enough left for a strong second 50, and I am happy with my splits - 37.84, 40.70.

    Overall it was a good meet, I was happy with some of my swims and I learned a few things. I can't wait for the next one!
  2. Monday, 4/2/12

    by , April 3rd, 2012 at 12:14 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    HIT Week 14 #1
    Since I had only an hour I shortened some of the workout to fit the time I had to do it.

    Warm up:
    300 choice
    4 x 25 scull
    4 x 25 shooters w/fins @ :45
    4 x 25 no breath free @ :45
    50 EZ

    Speed Sets:
    4 x 25 torque drill w/paddles @ :45
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 UW dolphin kick, 4 kick w/board
    100 EZ

    Pyramid 50 Backs:
    3-5-7-9-11-9-7-5-3 strokes fast @ 1:30
    200 EZ

    3 x (50 AFAP choice w/fins + 150 EZ) @ 5:00
    - uesd zoomers for the fast ones went:
    - fly - 30, back - 31, free - 28

    50 EZ

    Total: 2400 yards
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  3. Ugh...

    by , April 2nd, 2012 at 11:00 PM (Alex's swim journal)
    It's been a while since I've had a chance to write. I missed 4 days last week... ugh! But I was ok with it because I had been putting in so many yards the previous two weeks. Yesterday I got in for a 6K swim (my first swim since Wednesday) and felt really good until about 4K; I did 3450 in one hour and was cruising pretty good, but I think I was cruising too good. I finished the final 2K in just over 40 minutes with a couple of interruptions.

    Today I swam only 1500; I had half an hour this evening and I thought "better half an hour than nothing at all." It was a sore, stiff swim. Apparently, my swim yesterday was a little too ambitious in that first 4K, and my arms, shoulders, and back were feeling it.

    Hopefully tomorrow will feel like normal again. On the up-side, GTD still has me hanging in at #15 in age group with over 140 miles this year so far. My mileage is there, I just need to make sure I get in some quality yardage on a more regular basis and don't spend all of my time alternating between the extremes of long, continuous swims and short, slow recovery swims.
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  4. Monday 4/2/12

    Monday 4/2

    PM only SCY

    600 4/6/2 turns
    8x50 @ 1:00 fly kick on side V.S. in sets of 4

    16x100
    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold low red HR (1:04s and 26/10)

    3x100 @ 1:30 Active Recovery
    2x50 @ 1:00 AR

    Total: 3000

    Thoughts:
    I had a rough weekend. Played in a water polo match Saturday morning and then came home to a wife who wanted a running partner, so I did a 5 mile run (left her behind and held a 7:30 mile pace). Sunday I had 2 soccer games, the second one being 7v7 small field, and my team only had 6! Managed to dig our way out of a 2 goal deficit to win undermanned, but it took everything out of me. Consequently, after the 16x100 today (which felt awful), I was toast and called it a day. Hoping to be fully recovered tomorrow!
    Categories
    Swim Workouts
  5. Monday 4/2/12

    200 pull w/bouy
    200 kick
    200 IM drill

    6 x 200 @ 3:30
    -1&2 75 fly kick/25 fly/75 ba kick/25 ba
    -3&4 75 ba kick/25 ba/75 br kick/25 br
    -5&6 75 br kick/25 br/75 fr kick/25 fr

    400 IM done as
    -300 IM perfect form, 100 br sprint

    rest 2:00

    300 IM done as
    -200 IM perfect form, 100 ba sprint

    rest 2:00

    200 IM done as
    -100 IM perfect form, 100 fly sprint

    rest 2:00

    100 IM sprint

    200 EZ

    4 x 200 @ 3:00
    -odds kick w/fins AFAP
    -evens pull AFAP

    200 w/d

    4000

    Felt great tonight. Maybe it was the amount of rest between swims. I have figured out that I need to make some major changes to my freestyle. I never realized how inefficent it was until I started counting strokes on backstroke. I guess we will wait until after Greensboro. No leg cramps and great walls tonight. Now if I can only keep it up for a few more weeks.

    Basketball time.
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  6. Monday, April 2

    by , April 2nd, 2012 at 04:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    15 x 50 fly drills @ :15 RI
    8 x 25 belly shooters w/fins @ :40
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    10 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (AFAP double shooter w/MF + 150 EZ)
    -- 18 high, 18 high, 19 flat

    8 x 25 fast BA @ 1:00
    -- flutter kick w/fins
    -- 10 highs-11 lows
    100 EZ

    8 x 25 breast dolphin w/fins fast BA @ 1:00
    -- 12 high-23 lows
    200 EZ

    Total: 3550

    +++++++++++++++++++++++++++++

    Forgot that the pool would be full of scores of classes and kids. Did manage to score a solo lane in the deep end for the AFAP 50s with the monofin, but that was it. Will likely go to Oak Marr the rest of the week; there are more lanes there. I can't do sh*t in 4-5 foot deep lanes.

    Still waffling on Zones entries. As I told chowmi, the key thing is not to swim so many events that I'm exhausted for a few days afterward. And I have little interest in a lactate workout that close to nationals. I will do 4 relays -- the 200 mixed medley, 200 womens medley, 200 mixed free, 200 womens free. I'm inclined to enter: 100 free (may scratch or cruise), 50 fly (too fun to miss with lots of fast chicks and chowmi), 100 IM (focus event) and 100 breast (for fun). There will likely be some 90% efforts involved. I wish I had more rest before 100 breast ... I had thought about doing a split request in the 200 breast, but that's next to the 50 fly.

    Estimated timeline: http://www.patriotmasters.org/2012.C...d.Timeline.pdf

    I'll do 30 minutes of rehab and stretching later.

    Note: Mr. Fort recently read (I think in a bike mag) that compression pants have been shown to help runners (eccentric movement), but not bikers (concentric movement) despite all bikers thinking they do.

    Updated April 2nd, 2012 at 08:03 PM by The Fortress

    Categories
    Swim Workouts
  7. Sat Mar 31st & Sun Apr 1st, 20

    by , April 2nd, 2012 at 04:17 PM (Ande's Swimming Blog)
    Sat 03/31/2012

    slept terrible the night before
    got like 0 sleep
    Beth & I

    6 Male 500 SCY Free
    5:08.07
    0:27.35 0:57.68
    1:28.12 1:59.14
    2:30.42 3:01.74
    3:33.50 4:01.31
    4:37.46 5:08.07
    swam it smooth 2 beat kicked whole way but last half of last 25


    8 Male 100 SCY IM
    26.38
    56.53 (30.15)
    felt crappy & weak
    no snap and speed


    12 Male 50 SCY Breast
    29.62
    had great speed on my 1st 25 & faded
    turned even with keith at the 25 he went 28.0

    16 Male 50 SCY Back
    25.62
    descent swim but still way off my 24.9 SCY time from 2011

    20 Male 100 SCY Fly
    5th race of the day,
    decided not to do it then got up and did it anyway
    out in 27 back in 29 went 56.5
    really crummy

    6th race of the day
    swam anchor on the 4 x 50 fr
    with keith david & dale
    split 23.0 & we went 1:32
    not that fast but swam a lot of events and felt fairly fried

    had a great meal and slept much better on Sat Night


    Sunday 04/01/2012

    decided to see if a reduced schedule would help my swims

    28 Male 100 SCY Breast
    not a priority skipped it

    32 Male 50 SCY Fly
    went 24.3
    OK swim
    last year I went 23.9

    34 Male 100 SCY Back
    is really tiring so I skipped it to rest up for my IM

    40 Male 200 SCY IM
    raced it
    hoped to do much better
    sucked
    27.29 59.54 1:34.23 2:03.59
    felt weak slow and terrible
    went 1:59.9 last year


    51 Male 1000 SCY Free
    didn't check in, I was done


    I'm pretty well conditioned for longer stuff but I didn't do much speed training, weight lifting & rest

    to swim fast I need to
    do short fast stuff in practice
    lift weights and
    lose weight

    didn't do so well with any of that and my times reflected it.

    I'm going to switch to speed training and start lifting weights and hope we can schedule a SCY mini meet or time trial
    Categories
    Swim Workouts
  8. NSR - somewhat

    by , April 2nd, 2012 at 03:53 PM (Maple Syrup with a Side of Chlorine)
    Not to much to report in the way of water. I did play some basketball last night with my son at his school in a men's league that meets for pickup games. Ended up playing for 3 hours with just over 30 minutes subbed out - my legs are fried! I haven't played hoops in almost a year, but figure I'll add this in as crosstraining since I can make just about every Sunday evening. Much props to Alex for hooping it up with the kids at his school, as I am having trouble making it up and down stairs today!

    Oh, and the Kingdom Swim folks have designated this week "Be kind to your Yaker" week, so I thought I would post this picture here of me and my yaker Bob:

    Click image for larger version. 

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    Bob lives in Portland, Maine, and has been my wingman for the 2.4 mile Peaks to Portland swim up that way for the past two years, and also drove to RI to paddle me through the 10k swim last September (where this picture was taken with race organizer Ray Gandy, in the middle, swam 27 hours and 42 minutes covering 45.6 miles in Narragansett Bay, Rhode Island, last year as a fundraiser for the Leukemia and Lymphoma Society). A better yaker would be hard to find, as he is willingly going to join me on the 10 mile course in northeastern VT this July. Sometimes I feel bad for him roasting in his kayak, but then I go back to thinking about swimming.

    Do something kind for your yaker this week, because of all that they do for you.

    Otherwise, I have to float to a store in Burlington tomorrow (a three hour drive) to work . This type of thing always happens when I have a vacation coming up - kind of an unsaid obligation that we have in order to get time off for our own vacation. Oh well, I might actually get home in time to make the masters Tuesday evening practice tomorrow night - that would be a plus.

    Updated April 2nd, 2012 at 04:01 PM by rxleakem

    Categories
    NSR
  9. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    Cool Down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.

    Updated April 2nd, 2012 at 03:11 PM by lewba

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  10. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    cool down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.
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  11. Easy morning swim

    I had a nice swim this morning with Rondi at Riverbank. Our lane was crowded at first but then cleared out nicely, until it was just us. Today was an easy distance day. Here’s what I did:

    800 lcm warmup (400s, 200k, 200p)

    2x through
    2 x 600 FR/BK (1 length FR, 1 BK, 2 FR, 1 BK, 3 FR, 1 BK, 2 FR, 1 BK)
    1 x 600 FR/K (1 length FR, 1 K, 2 FR, 1 K, 3 FR, 1 K, 2 FR, 1 K)

    100 warmdown + play

    One of my favorite things about swimming at Riverbank when the weather warms up is that I can go outside behind the pool building and stretch afterwards. It was a little too chilly and windy for that today, but the day was so pretty I still visited my stretching spot just to admire the view of the river and the GW bridge:




    I often look out the windows at Riverbank and wish I were swimming in the river instead of over it!
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  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/03/12

    by , April 2nd, 2012 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    SCY
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    repeat five times through

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 125 easy

    RACE PACE SWIM
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000Y
    Categories
    Swim Workouts
  13. Last few before taper!

    by , April 2nd, 2012 at 10:44 AM (The Labours of SwimStud)
    I am so ready to taper! Feel like I've been going hard since Jan and want to back off...let's hope I get the taper right!

    I did this one of Fort's toda:
    Warm up:

    600 choice-did Stick C/U, Fulcrum, Swim x 4
    6 x 25 scull
    6 x 25 shooters w/fins @ :40
    6 x 25 no breath free @ :40
    50 EZ

    Speed Sets:

    4 x 50 torque drill w/paddles @ 1:20
    50 EZ
    I'm still not sure what I'm getting from this. Will see Fort at zones...and go over it.

    8 x 25 burst + cruise @ 1:00
    -- 4 UW dolphin kick, 4 kick w/board
    100 EZ
    I feel fast!

    Pyramid 50 frees:
    3-5-7-9-11-9-7-5-3 strokes fast @ 1:30
    200 EZ
    I wasn't sure if the fast stroke were per 25 or per 50...I did per 50.

    3 x (50 AFAP choice w/fins + 150 EZ) @ 5:00
    Free, Fly, Breast (fly kick)

    8 x 25 parachute or stretch cordz
    -- 4 kick, 4 free or breast pull
    Alternated FR/BR 4 Kick--4 Swim
    200 EZ

    Total: 3300
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  14. 04.02.12 - Monday workout

    by , April 2nd, 2012 at 08:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp down in the low 80s. Almost has to be a broken boiler. Played soccer this weekend. That messed my back up. My flip turns suffered from the stiffness. Hopefully it will be better tomrrow.

    SCY

    400 Warm up

    6 x 50 - :45
    800 Open turns every 200 yards (2:25, 2:25, 2:25, 2:23)
    I should be able to go a bit faster than this but my flip turns were horrid. If I wasn't having trouble rotating through the turn, I was completely missing walls or jamming myself up. Frustrating.

    4 Times through:
    * 250 Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts
  15. crowds today

    by , April 2nd, 2012 at 07:25 AM (Mixing it up this year)
    The warm pool was closed due to a chemical imbalance. Both kids teams hd large numbers of swimmers due to spring break and there was no lap lane initially in an 8 lane long course pool!

    I had to swim in with Savannah Masters and since I was doing distance today that worked out ok.

    100 free
    4x100@2:00 IM
    300 pull
    200 kick w/zoomers

    12x25@:40 burst + cruise is how i did them burst fly cruise free
    6x50@:55 free

    8x100@1:40 w/paddles & bouy held 1:33's

    100 kick easy

    Total 2500 meters
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  16. Sunday, April 1, 2012 NW Zone Day 2 results

    by , April 1st, 2012 at 10:49 PM (Fast Food Makes for Fast Swimming!)
    This morning was a rough morning. I slept well, in fact, very well. I've always had a rough 2nd day at this particular meet, and now I know why. The elevation difference and the body somewhat trying to acclimate to it.
    I learned this last year when I went to Salt Lake City for a 2 day meet. Well...short story version: I was talking with the college coaches for the cross country teams at the airport about competition at altitude, and they said through their research that individuals from lower altitudes that go to higher altitudes have a much better chance of doing well, IF they can make the commute and compete on the same day. The longer your body stays there, the harder it gets...for a while. They said it takes almost 2 weeks for your body to become 90% or more accustomed to the thinner air. So...if possible, try to schedule your trips to compete the same day as travel, or just forget the 2nd day!
    Make sense?

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

    Last night at the Inland NW annual meeting, the Wenatchee Valley Masters cleaned house on the awards that were given out. We had:
    • High Point Female (season total) - Carolyn Magee
    • High Point Male (was a race between myself and another older teammate). The other guy ended up getting the award. - Jack Bevier
    • Most Dedicated Award - James Adams - for taking on the Top Ten and Records and improving on it. My "work" in the forums of promoting swimming and talking about us "little guys" in the Inland NW, in addition to my extensive travel looking for other places to compete outside of the LMSC. I've also newly taken on the webmaster position for the LMSC, which is going to be a pain in the butt for a while, till I learn the system.
    • Most Inspirational Award - Peony Munger - many of you remember her story of the miles of butterfly over the past year, in addition to her battle of Pancreatic Cancer (she has outlived the doctor's estimate by over 6 months already). Through all her chemo treatments and everything she's been going to, she hasn't missed a practice that she was available to get to. She really loves her team, teammates, and the sport of swimming. It was a very happy occasion.
    • Overall Season Team Points Championship - Wenatchee Valley Masters
    Can't really do any better than that as a team in the LMSC! Now we just have to try to improve on that over the next year!

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

    500 Free - did this as 500 Fly 5:58.40 - best time as far as my 4 500 Flys that I've done.
    28.0 / 32.9
    35.3 / 36.4
    37.1 / 37.8
    38.2 / 38.4
    38.6 / 35.5

    I was happy that I broke 6:00 with this, which was my goal. After all the talk last night at the meeting with the Inspirational Award, I wanted to do a 500 Fly for Peony to actually witness in person. She wasn't able to see my 1000 Fly swim last fall, so this was a perfect opportunity.
    Originally, I was going to go for the LMSC record in the 500 Free (5:06), but I just wasn't feeling it today anyway, so that made it easier to do fly as well.

    100 Fly - 56.68 Masters Best Time by 0.2 seconds
    Not bad for coming after the 500 Fly either. I had to chase Ian Mosher from PNA who ended up going a 51.98!! WOW!!
    26.5 / 30.1

    200 Free - 2:00.29 - shouldn't have swum this. I could barely even haul myself to the blocks for the race...but I don't like to skip events. At least I held my splits. I think I'm going to stay away from freestyle events for a while. Just not feeling it either.
    28.3 / 30.1 / 30.9 / 30.9

    200 IM - 2:12.14 - good considering how I felt, this was decent.
    27.0 / 35.3 / 39.0 / 30.7

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

    Also, got my splits from Day 1's events:
    400 IM - 4:34.65
    27.2 / 31.6
    36.8 / 36.6 ouch
    39.9 / 40.5 ouch
    31.5 / 30.6 ouch

    200 Fly - 2:06.30
    27.7 / 31.0
    34.1 / 33.5
  17. Meet report!!!

    by , April 1st, 2012 at 07:30 PM (Chowmi's Blog)
    I am very happy to announce that I haven't lost "it", although I am tired from (and i'm sure you're about as tired reading about) something that ends with an X.....and begins with a P.

    200 free - 50 free spllit: 25.1

    50 fly - 27.4

    50 free - 24.7

    200 IM - 2:26

    I don't remember my hundreths! The 50 split was really quite distracting - it was an early event and more like a tune-up. I think it's really hard to actually go all-out and then have to turn and do more swimming, even if it is easy swimming.

    50 fly was a real delight! I was worried i'd go over 28, but was still well under it! I didn't warm up fly, since my shoulder has been bothering me. I thought, no sense blowing it out in warmup, just wait for the real event, and at least then you'll get in a 50 free beforehand! I am very happy to report no sharp stabbing pains, although I did have to change my stroke (yeah, like it was really tight!).

    50 free was the swim 'o the meet for me! That is a very solid time, my mid-point for the year and I gloat over my strong finish! Not the umph, but was able to put it all together. Both 50's were dead on for breathing and I went 1/1.

    200 IM bonus! I was on the fence about this, and decided not to do a split request. But, after I warmed down after the 50, the event started, so I thought i'd just do it about 90% for the heck of it! I decided if I saw anyone (I was in the end lane, last heat, 2 empty lanes next to me), then i'd race it the last 50. Alas, saw no one and not even anyone's feet. So I powered down and just tried to look smooth coming home, punching it the last few strokes - no sense wasting that little bit!

    +++++++++++++++++++++++++++++++

    Next up: enter Colonies Zone events. Still not quite sure, but a whooping 5 entry limit!

    Starting week three of letter - 90 -letter.....
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  18. Back to back HIT workout experiment

    It is the weekend, so I thought would do back to back HIT workouts, all max effort swims with tons of rest and recovery swimming between.

    Saturday
    - 1500-1700 warm up
    Main Set
    -- 400 - 500 ez between each swim
    - 100 IM 1:05.83 - 30.53 35.30
    - 200 back 2:27.92 - 34.82 37.33 38.3 37.47
    - 50 breast 35.67 (pulled a "breaststroke muscle")
    - 100 free 54.64 - 26.73 27.91
    - 50 back 32.49
    - 50 free 24.23 (rolling start)
    -- no recovery swim 5 minute break
    - 50 free 24.63 (rolling start)
    -- no recovery swim 5 minute break
    - 100 back 1:08.35 - 33.19 35.16
    -- no recovery swim 10 minute break
    - 100 free 56.00 - 26.20 29.80 (rolling start)
    Cool down
    - 300 ez

    Sunday
    - 1000 warmup
    Main Set
    -- 500 ez between each swim
    - 100 breast 1:22.71 - 38.96 43.75 (pulled muscle not happy)
    - 200 free 2:03.30 - 29.11 31.55 31.67 30.97
    - 50 fly 29.79
    - 100 back 1:07.49 - 33.64 33.85
    - 50 free 24.76
    - 50 free 24.02 rolling start
    Cool down
    - Practice Monday


    Experiment results: Not much in the way of speed this weekend, but the splitting and consistency between sprints was good.
    Categories
    Uncategorized
  19. Sunday, April 1

    by , April 1st, 2012 at 05:26 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises (30 min)
    cable twist w/yoga ball, 40 x 1 x 15 each side, then someone stole my machine
    explosive leg press, 190 x 3 x 12
    leg abductor, 90 x 3 x 12
    resisted side lunges, 40 x 2 x 15 each side
    resisted track start jumps, 40 x 1 x 15
    leg extensions, 70 x 3 x 10
    low row negatives, super light, 40 x 3 x 10
    med ball slams, 2 x 10
    power wheel pike ups, 2 x 15
    captains chair leg raises, 20
    knee tuck jumps, 10
    altitude drops, 2 x 8


    Yoga/Stretching, 30-35 minutes

    Addings some neck stretches in light of that injury.


    ++++++++++++++++++++++++++++

    Reduced weight today. Looks like Wed. will be my last day of drylands, though not of tedious rehab exercises.

    Took yesterday off which was filled with kid events anyway. Teen Fort's boat won in regatta finals by almost 5 boat lengths. I think they will have a good year. She looks tiny rowing in the 4 seat of a heavyweight boat. But like her mommy she has a lot of power output for her size Lil Fort was a scoring maniac in her indoor soccer game. Then I came home to find that elitist Guthrie was being an ass and Stillwater was being a blowhard dick. (Looks around wonders once again if mods read blogs. Last time I cursed, it went unnoticed. ) They must be jealous that they can't think and execute like me! If more people did, they would swim faster faster, as Ande would say.

    The PRP jabs feel better. I'll hit the pool tomorrow. May stick to mostly AFAP kicking for a couple days though.

    Still don't know what to enter at Zones ... I am currently thinking of just swimming the 100 back and 100 breast. Possibly the 100 IM. I will probably opt out of the 100 free as free is the worst on my shoulder and probably don't want to use a "silver bullet" on that. Though I was intrigued by doing a lot of dolphin kick in it.

    And I still await Jimby's public mea culpa ...

    Updated April 1st, 2012 at 09:52 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Yoga
  20. April Fool's Recovery

    by , April 1st, 2012 at 05:17 PM (The Labours of SwimStud)
    400 Swim
    12 x 75 K, Dr, Dr IMO by sets of 3

    2 x 200 FR Desc 2:42, 2:36
    2 x 25 AFAP 125 EZ 1 FR, 2 BR
    2 x 50 EZ
    Categories
    Uncategorized