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  1. Sat Mar 31st & Sun Apr 1st, 20

    by , April 2nd, 2012 at 05:17 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
    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
    56.53 (30.15)
    felt crappy & weak
    no snap and speed

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

    16 Male 50 SCY Back
    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
    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
    Swim Workouts
  2. NSR - somewhat

    by , April 2nd, 2012 at 04:53 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 05:01 PM by rxleakem

  3. April 2, 2012

    by , April 2nd, 2012 at 04:05 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)

    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 04:11 PM by lewba

  4. April 2, 2012

    by , April 2nd, 2012 at 04:05 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)

    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.
  5. 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!
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/03/12

    by , April 2nd, 2012 at 03:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout
    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

    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Last few before taper!

    by , April 2nd, 2012 at 11:44 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
  8. 04.02.12 - Monday workout

    by , April 2nd, 2012 at 09:50 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.


    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)
    Swim Workouts
  9. crowds today

    by , April 2nd, 2012 at 08:25 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
  10. Sunday, April 1, 2012 NW Zone Day 2 results

    by , April 1st, 2012 at 11:49 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
  11. Meet report!!!

    by , April 1st, 2012 at 08:30 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.....
  12. 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.

    - 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

    - 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.
  13. Sunday, April 1

    by , April 1st, 2012 at 06:26 PM (The FAF AFAP Digest)

    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 10:52 PM by The Fortress

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

    by , April 1st, 2012 at 06:17 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
  15. This is why I swim in the ocean!

    I had a very lovely swim out at Brighton Beach today. It wasn’t the most obvious day for an open-water swim—air temp was mid-40s, with an overcast sky—but I’d been looking forward to being in the ocean again all week, plus I knew at least a few CIBBOWS friends would be out on the beach at 10 this morning. So I packed some warm clothes and hot chocolate and headed out on the train to meet them.

    Once I arrived at Brighton, I quickly found Cara and Brad, and we waited on the beach a bit for the others to show. There ended up being only 5 of us today, 4 of whom swam. The wind picked up as we were making our final preparations for getting in. We scanned the sky, hoping it would blow some of the clouds away, but only a weak glimmer of sunlight shone through. Brad, who had swum yesterday, confirmed that the water temp had dropped a bit—last week it had been 50. I finished getting ready, then ran down the beach with Cara, who always brings her thermometer to record the official water temp. I didn’t wait around for her reading, but took a few quick breaths and quickly started swimming east—the water was cold, but the air was cold and windy! I knew which poison to pick.

    I was able to swim hard and felt pretty good right from the start. It was lovely feeling the cold water envelop me. I felt some prickling in my hands, but it felt more interesting than unpleasant. The only cold-water sensation that I didn’t like was a odd tightness in the skin on underside of my upper arms—it felt unpleasantly stretched each time I reached forward, as if it would tear. But this often happens to me when I swim in the cold, and I knew it was just a feeling and would go away in a minute or so, as it did.

    The water was fairly clear, but I was soon far enough out that I couldn’t see the bottom. I swam along, suspended in a beautiful dark green sea. Without much sun the color didn’t seem to change at all with the water depth. My past few times out at the beach I have been skittish about things (crabs and seagulls, for instance), and haven’t felt truly relaxed when I was swimming. Today was different. The me-ness of me that felt apart from the water disappeared, and I felt wonderfully at home in the sea. I watched the birds gliding above me, and accepted that there might be swimmy and crawly things below me, and I felt kinship instead of fear.

    The water helped me along with some gentle waves, and I felt its motion and appreciated its help. As I passed the pilings on the way to the white building, it occurred to me that I was getting pretty chilled. I picked up my turnover a bit—I had been drifting off towards tourist pace. I had set out today with the goal of swimming to the white building and back, about a mile. I knew I could do that, but I also knew that the warming-up afterwards would be more pleasant if I kept swimming vigorously.

    I got to the white building fairly quickly, then turned around and headed back into the wind. There was some mild chop in this direction, and swimming straight into it felt pleasantly challenging. For a brief moment the sun came out, and I did some backstroke to admire it. I caught a glimpse of Brad doing the same thing going in the other direction, and waved at him, but couldn’t tell if he saw me. The chop and wind must have been pushing me in towards shore a bit, because I had to correct course a few times to make it around the pilings and jetties. I swam in some shallower water near the big jetty, and could see a large crooked black shape on the bottom—either a tree branch or a sea serpent!

    I savored the sensations of swimming hard on the way in. I enjoyed watching the buildings on shore go by, and never felt any colder than I had on the way out. I swam by a flock of seagulls that someone on shore was feeding, and was glad they were far enough down the beach from my blanket that I didn’t have to wade through them to get in. I was still mesmerized by the greenness of the water, and the relative paleness of my hands and arms and I stroked through it. When I got back to my starting point, I wished I could stay in longer, but I could feel the coldness in my hands and feet and knew it was time to get out.

    I quickly got changed into warm clothes—lots of them. I had brought long underwear in addition to my wool pants and sweater and swim parka. I put everything on, snapped the hotsnapz warmers I had brought and tucked them in, then jogged easily up and down the beach. After about 5 minutes, I could feel the cold creeping through my torso—my chest and upper back felt especially chilled—and I started shivering and teeth-chattering. This lasted a while, but never became uncomfortably severe. It was tough to get warmed up on the beach on such a day, though, and I was glad when everyone made their way in and we all got packed up and headed towards the subway.

    It turned out that Cara had measured the water at 47. It’s good to know that I can manage swimming in that temp even on a less-than-ideal day. Today left me feeling exhilarated about swimming in the ocean. I’m looking forward to the water warming up a bit more, and the weather returning to a warmer and sunnier state, so that I can swim even further. Next week I’m hoping to swim past the WonderWheel and all the other Coney Island attractions!
  16. Saturday, March 31, 2012 NW Zone Day 1 Results

    by , April 1st, 2012 at 01:40 AM (Fast Food Makes for Fast Swimming!)
    Approximately a 4 hour drive turned into a hair over 3 1/2, so the day started off well! ...and no speeding ticket either (which my little ol' truck couldn't hardly make it past 70 anyway even downhill with the wind!)

    80 people signed up for the meet, which is the 2nd highest attendance we've had at an Inland NW meet, so that was cool to see.

    We had to wait through 2 heats of 1650s prior to the 400 IM (1 was 44 minutes, the other 31 minutes), then a 12 minute first heat of the 400 IM as well. I was out of warmups for almost 2 hours prior to my swim. As far as re-warming up in the separate tank...NO WAY! That pool is damn near 88-89 degrees! Seriously! They say it is for therapy for the seniors that use the facility. But why not turn off the heater for this weekend??

    400 IM - 4:34.5 - about 1 second slower than my best from last month.
    This was my 2nd fastest 400 IM as a master though, so that is a plus!
    My fly was ok, but I couldn't get rolling like normal. Backstroke felt great! Probably from the shave. Breaststroke, I started feeling the burn in my arms, and I just had nothing left for the freestyle.
    I'm not sure of any of my splits, but I'm pretty sure I was on track to come close to the 4:29 record...till the freestyle. I tightened up so badly and just gave it my best effort. I didn't look at the clock throughout the race, and after painfully finishing and seeing that I missed the record I was trying for, it hurt even more.

    I've got a re-do opportunity for this at PNA Champs in 2 weeks.

    200 Fly - 2:06.30 - dropped 0.07 seconds!! Good enough for a new LMSC record!
    This felt ok, but I know I can go faster. I think someone said I was out in a 58-high, then 1:33 at the 150. I'm gonna guess on splits: 27mid, 31, 34.5, 33. That's about how it felt too. The middle 100 definitely felt like BLAH, and I gave it everything I had on the final 50. At least I had a time drop. And I have one more shot at this event in the USAS meet 3 weeks from now in Spokane!

    400 Free Relay, 3:37.11 was the anchor leg, split a 52-low or so. Decent enough for me. We combined different guys together from 3 ouf our workout groups (that are all in the same USMS club) to destroy the old NW Zone 18+ 400 Free relay record. Wait...just checked the PNA website for the NW Zone records...apparently a faster relay was done in late February that wasn't in my list. OOPS. Oh well, so at least we annihilated our Inland NW record, but missed the current Zone record.



    500 Free, 100 Fly, 200 Free, 200 IM.
    The 100 Fly and 200 Free events will have some stiff competition. The 500 Free and 200 IM I will be doing time trial type swims. I have an outside shot at the LMSC record in the 500, so I just need to get my butt moving. 5:06.75! YIKES!

    Also going to combine with other workout groups for the 200 Mixed Medley and 400 Mixed Medley Relays, to attack the NW Zone records. These are possible!
  17. Workout 03/31/12:

    by , March 31st, 2012 at 05:24 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk

    3 x (4 x 100)
    - 1st: fr pull x3, im on 1:20
    - 2nd: 50 stroke/50 fr x3, im on 1:30
    - 3rd: fr fast x3, im on 1:15
    Masters minute bwt rounds

    500 Noah's Ark pull

    8 x 75 on 1:15
    - 2 fr, 2 im, 2 bk

    50 ez
    3 x 100 on 2:00
    - 2 kick, 1 swim

    4 x 150 on 2:15
    - 3 fr pull with buoy
    - 1 ez back (loosen)
    (BAM team/Rec/3650yds/75 min)

    Great practice with the team this morning. It is fun to swim hard and socialize bwt sets. Rich and Cindy just got back from skiing in Austria, and Tom gave me a hard time for missing practice two weeks ago (I was swimming at Harvard, but that was not good enough for him).

    I usually get extra reps and im work, and today was no exception. Went 1:10s on pull and 1:05s on the fast 100s, and for the im's I went 1:15.42, 1:14.35, 1:14.78. For the 75s I held 43/54/51, and was able to pull the 150s at 1:46. Felt really good in the water today, and decided not to push it any more even though I had the time to.

    My wife came to check out practice today. I have been encouraging her to hop in the water forever, and today she at least checked it out, and even talked about the possibility of swimming a meet in the fall. I am relaxing the rest of the day, watching some Indian Jones movies from the set that the family got for me last year while doing the bills.
    Swim Workouts
  18. Wanted to throw up and then die!

    by , March 31st, 2012 at 02:34 PM (A comfort swimmer's guide to easy swimming)
    I did the Lactate workout #5 from from the HIT week 13.

    Saturday, 3/31/12

    SCY, Solo

    Warm up:
    1000 OYO
    Did the following:
    500 swim alternating free and back
    200 kick
    200 IM drill
    100 scull

    Main Sets:
    8 x 25 burst + cruise @ 1:00
    - rotated through fly-back-free on these
    50 EZ

    2 x through:
    free, no fins
    100 fast @ 2:00 - went 1:12, 1:10
    50 fast @ 1:00 - went 31, 33
    25 fast @ :30 - around 15 on these
    25 EZ @ 1:00

    150 EZ

    2 x through:
    back with zoomers
    75 fast @ 1:30 - went 54,54
    50 fast @ 1:00 - went 34,35
    25 fast @ :30 - around 16-17
    50 EZ @ 1:00

    100 EZ

    2 x through:
    free, no fins
    50 AFAP @ 1:00 - 31, 32
    25 AFAP @ :30 - around 15
    50 EZ @ 1:00

    200 EZ

    Total: 2750 yards
  19. swimming in hot water again 85 degrees and yes i pushed it

    by , March 31st, 2012 at 11:58 AM (Mixing it up this year)
    Did Leslie's lactate set today in hot water. Felt like I was pushing the limit a little but I still did it.

    10x100@1:30 free w/paddles & bouy
    500 free kick w/zoomers
    50 EZ to get my arms back in gear
    8x25@1:00 burst + cruise
    50 EZ

    2 times thru:
    100 fast @2:00 went 1:18 and 1:15
    50 fast@1:00 went 34 and 36
    25 fast@:30 went 16 and 17


    2 times thru
    75 fast@1:30 went 55 and 55
    50 fast@1:00 went 36 and 37
    25 fast@:30 went 17 and 17
    50@1:00 EZ

    100 EZ

    2 times thru
    50AFAP @1:00 went 35 and 35
    25AFAP @:30 went 16 and 16
    50EZ @1:00

    200 EZ
    250 EZ w/snorkle as 12.5 kick/12.5 swim

    Total 3500 yards

    I am tired now!
  20. 03.31.12 - Saturday workout

    by , March 31st, 2012 at 11:54 AM (Pete's swim blog)
    Swam at HSA w/ Dave. Pretty low turnout for a Saturday. Got a whole 50m lane for the two of us.


    400 Warm up

    400 Reverse IM - down drill, stroke back
    4 x 100 Kick w/ fins
    4 x 100 down easy/back fast

    4 x 100 down free/back choice stroke
    4 x 200 Pull - 3:00 (Made them on 2:30-2:40)
    4 x 100 down easy free/back hard stroke im order

    3 Times through:
    * 50 Stroke (IM Order by round)
    * 100 Free
    * 150 IM
    * 200 Free

    200 Cool down

    (4900m Total)
    Swim Workouts