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  1. Friday, 03/02/12

    by , March 2nd, 2012 at 03:18 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center

    Did my own sprinty workout alongside the regular workout. I wanted to get in a few very specific sprinty things.

    200 warm up

    4 x 100 no interval
    free with paddles, TYR fins, and snorkel (this is going to get old, so from now on, i'll use PFS)

    100 easy

    4 x 10 seconds kick against the wall
    free, face down, no fins, no breath.
    don't hold the wall, kick and push into it, drive into it really hard.

    100 easy

    2 x 100 no interval
    free with PFS

    4 x 25 on 1:00
    free with Speedo B&O fins
    (this is suppose to be stretch cord assisted, but i don't have that so used the bigger fins for huge speed).

    100 easy

    50 fast from a push
    Goal time: meet 50 free time (27.7)
    free wtih TYR burners
    time 29 flat. really flat. so arguably 28 high but it wasn't a 27.
    Need to work on this!

    50 easy

    200/150/100/50 kick
    vary tummy, sides, back free kick no fins

    100 easy

    The End
    I'll most likely swim on my own from here on out.

    Let's recap the week: 3 swim days and 2 drylands. I may go over the top and actually do drylands once more and another swim day!

    03/05 Next week: a good training week. It is ok to work a bit harder due to spring break the week after that.

    03/12 Spreak Break! Breckenridge. Just don't cross over to the dark side but i'm not going to work out much.

    03/19 Another solid week.

    03/26 The last week into the South Central Zone meet.

    South Central Zones
  2. Workout 03/02/12: I need some time to search my mind

    by , March 2nd, 2012 at 03:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200BK/200 IM drill

    10 x 100 FR pull with buoy on 1:20
    ez 50

    8 x 50 on :55
    - odd kick IMO (25 strong, 25 FAST)
    - even swim IMO

    4 x 50 FR on :45
    - Quarter's strong
    ez 50
    4 x 50 FR on :50
    - Burst 8/10/12/14 no breath then cruise
    ez 50
    4 x 75 on 1:20
    - by 25: FR DPS/Fast IMO/FR burst 6 and cruise
    ez 50
    1 x 100 IM for time (went 1:09.88)

    500 Noah's Ark pull with buoy
    100 loosen and out
    (solo/Rec/3600 yards/60 min)

    We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:

    Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.

    I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->

    I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me

    I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.

    Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me

    More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.

    Ok, that's it.

    Updated March 2nd, 2012 at 06:05 PM by rxleakem

    Swim Workouts , Planning
  3. 03.02.12 - Friday workout

    by , March 2nd, 2012 at 08:27 AM (Pete's swim blog)
    Swam w/ Dave x 2. Wore my Nike jammer which is now stretched to the point of "emergency backup status". I'm afraid it has become a wardrobe malfunction waiting to happen. Pool temp ~85. Seemed cooler today.


    400 Warm up

    4 x 50 fly - 1:00 Descend
    4 x 50 Back - 1:00 Descend
    5 x 200 - 3:00 (Odds 1st 50 Stroke, Evens 1st 50 kick)
    8 x 50 Pull - :50 2 Easy/2 Hard
    5 x 200 - 2:45 (Descended 2:25 -> 2:16)
    4 x 50 Br - 1:00 Descend
    4 x 50 Free - 1:00 Descend

    200 Cool down

    (3800 Total)
    Swim Workouts
  4. another crud filled least i could breath for a bit

    by , March 2nd, 2012 at 08:03 AM (Mixing it up this year)
    Once again breathing is the issue and after the first 500 i am much better. As I write this my head is stuffing back up.

    It was long course today so I was going to do a pace set today that went very well.

    500 free
    500 free kick w/zoomers every 3rd 25 Fast
    20x50 free w/paddles & bouy #1-12@:55 #13-20@:50 held :45's on all
    10x50@1:30 free w/snorkle 15m kick/20m swim/15m kick it is hard holding a good streamline on the kick and I managed to get faster as I went 1:05,1:03,1:02,1:00,1:00,:58,:59,:58,:57,:55

    Total 2800 meters
  5. Thursday, March 1, 2012 5:00am & Lucky to be here too...

    by , March 1st, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    200 Free
    200 Kick w/ board
    400 Free Pull
    200 IM Drill

    12 x 75 "IM" @ 1:10 (the lane next to me was doing Free @ 1:20, they looked at me with a puzzled look as I swam past them while they were "wall hugging".
    • 2 @ 50 Fly/25 Back
    • 2 @ 25 Fly/50 Back
    • 2 @ 50 Back/25 Breast
    • 2 @ 25 Back/50 Breast
    • 2 @ 50 Breast/25 Free
    • 2 @ 25 Breast/50 Free
    8 x 75 Free @ 1:00

    100 EZ
    2600 Yards


    At work this morning, I had an interesting experience. Let's just say I'm lucky to be here typing this blog entry.
    I work in maintinence of the packing lines at an fruit packing warehouse. I work in the palletizing department - lots of big machines, high places, and DANGER!
    Well, I found out first hand today after over 7 years how to get the scared out of me!!
    I was working inside a palletizing maching, on the deck that raises/lowers the pallet load. The operator knew I was there and going to fix something quick. He was there watching me do it, and also to keep an eye on the power button. Well...something happened, and some other dummy guy came into the area and turned on the machine!! (I know...lockout/tagout...but it's in the past now).
    Well...I had to move like a cat, because I was blocking the photoeye that tells the maching that a pallet is loaded, and time to cycle upward to receive the first layer of boxes. Uh-oh!! I dropped my , spun around and dove/jumped outta there!! Well, originally I was at base level, but be the time I got out of the machine it was about 5-6 feet up at that point. I had to fly past a full pallet and the framework of the machine, but made it!
    Lucky for me I didn't severely injure anything. I landed on my feet, but it was quite a jump/fall. I don't know how I did it, but I have a monster bruise on the side/back of my right thigh/hamstring too. Still don't know what I hit, but just glad to be here safe.

    I also still have my job, because I refrained from kicking "dumb guy's" butt right there on the spot too!

    Good news is...I'm still ready to race this weekend, so watch out That Guy...1500 here I come!! (you'd better get the money back from the hitman, 'cause he missed)
  6. 1 pool, 3 airports

    Just did an easy swim this morning:

    1000 warmup

    8 x 150:
    1-4 k/d/s, RIMO
    5-8 Build FR / fastish ST/ easy FR, ST = IMO

    Magic 700 FR/BK

    300 warmdown + play

    Flights were easy, glad to be back home!
  7. March 1, 2012

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Kick (250 set / 1250 total)
    10 x 25 underwater SDK w/fins @ :45

    Swim (1600 set/ 2850 total)
    4 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:11)
    50 easy

    3 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:13)
    50 easy

    2 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast @ 2:00 (went 1:14)
    50 easy

    1 x 100 @ 1:45 85% effort, focus on technique
    100 fast (went 1:14)
    50 easy

    Wrap-up (200 set / 3050 total)
    4 x 50 hypoxic @ :30 sec rest

    *3050 *

    ************************************************** **********

    Woot - I made it all the way through a workout without cramping up!

    Another relatively easy day, saving up for this weekend's camp.
  8. Thursday, March 1

    by , March 1st, 2012 at 04:06 PM (The FAF AFAP Digest)

    600 various

    8 x 25 back shooters w/fins @ :40

    6 x 25 no breather free @ :40
    50 EZ

    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 easy speed fly @ 1:00
    50 EZ

    2 x (25 @ 90-95% + 75 EZ)
    free = 10 mid-high
    breast = 13 flat-ish
    100 dolphin dive

    Total: 1750

    ART, 30 minutes


    Random thoughts:

    1. It is absolutely gorgeous here! 67 and sunny. Top down. I feel like we got off with the easiest winter ever.

    2. I have fought back this cold. This is the first time in recent memory I can recall doing this. I usually can't avoid a miserable downward spiral. I think it really helped to rest the very minute I felt it coming on. And, happily, this was supposed to be a recovery week anyway.

    3. I did feel somewhat rested in the water.

    4. I have been sleeping a lot. It is going to be brutal getting up at the crack of down for this weekend's meet. (sprinter whine)

    5. I received my Arena X-Glide suit in the mail. Unfortunately, they sent me the open back and not the closed back. But with my body glide in hand, I will try it on to see how the size is (having never worn an Arena before). If the closed backs really take 2 to get on, I may just stick with the open back.

    6. My shoulder/scapular area has calmed down slightly. However, I have had issues with my upper rhomboid and lower infrasprinatus areas off and for awhile now. I'm going to discuss PRP-ing these spots with my doctor next week. (I previously PRP'd the upper infraspinatus and supraspinatus in 2008.) In the interim, I may see if he will give me a tylenol or advil injection to calm those areas down. I've been diligently doing my rehab exercises, taking advil, etc. without any real effect. The ART seems to help the most. But I grow weary of it bothering me (sprinter whine), and the PRP is sure to help IMO.

    7. I am wondering if my elbows are now stable enough to start lifting lightly. My left one is still bothering me every so slightly. I think it was from doing torque drills with paddles. I have not touched a paddle since.
    Swim Workouts , ART
  9. Thursday, 03/01/12

    by , March 1st, 2012 at 02:12 PM (Chowmi's Blog)
    Today I worked out on my own.
    SCM, Baylor Fitness Center

    200 warm up

    6 x 10 seconds on stretch cord (12 stroke cycle)
    3 with paddles
    3 w/o paddles
    strong swim to sprint

    100 easy

    6 x 100 no interval
    swim with paddles, TYR fins, snorkel
    +++have to get used to flipturns with the snorkel, so a few times I didn't clear out and had to stop

    100 easy

    8 x 25 1:00
    odd strong first 6 strokes to the 15m
    even sprint to the 15m
    no breath during those 15m

    100 easy

    6 x dives

    100 easy

    The End

    Today was a good practice. Lower the # of sprint items but make each one count. Adding balancing swims with the pads/fins/snorkel.

    Last night was Golden Corral. Should I be offended that in a room full of Hispanics and African Americans, the wait staff asked if me and the table next to me were together, just 'cause we were Asian? And they were obviously not even Chinese, jeez!!! Anyone could tell they were either Korean or Japanese! I finally got one over heat lamped piece of Texas Toast. They never put out fresh toast after that. It tasted like a well-oiled crouton in the shape of Texas Toast.


    I'm going to the Colonies Zone Championships!!!!! This is for sure, 'cause yours truly got airline ticket, hotel, and rental car!

    I'm flying into Dulles. I used miles since it was quite expensive, like $575 or something. Unfortunately, I couldn't go first class; no available flights. So i'm going economy but I was able to reserve in the emergency exit row. I selected the 2nd row of seats; I think the first row does not recline due to the emergency exit. And an aisle seat. I think those seats are individually cased, so no one can squelch over into my side of the seat. It is so annoying to have someone's hip- fat squelch into your personal space. And don't get me started on the armrest! I booked a room at the Fairfax Mariott Fair Oaks. They don't have free breakfast or frig/microwave, but the next closest option was over $10 more per night, and that doesn't seem worth it since I only eat either 1 yogurt or 1 instant oatmeal for breakfast anyway. The hotel is quite cheap - well, I think anything under $100 pretaxes is cheap - and got a room for $89 that you don't have to prepay. I reserved a car with National. Midsize, Fri to Sun, $68.50 without all those taxes included. I used my Mousesavers for Emerald Aisle service, and the discount code for 1 free weekend day, which is like $33+ and a better deal than the $20 off rate. Mousesavers got me the same extra discount price as my AARP discount, so I just used Mousesavers. One should never book with National without at least 2 discount codes! It was $113 pretax without the codes. I gloat at my rental car saavy. Every time I rent, my husband is forced to hear about the time I ran for it at PHX and beat out a family for the minivan parked in the emerald aisle. Fools rush in and get the best seats. Or the minivan! Hertz Gold is nice, too, but there is something so thrilling about picking your own car, and sometimes having that option to grab an upgraded vehicle in the aisle.

    I haven't decided exactly what to swim, and there is plenty of time. But most likely:

    100 free (USA)
    50 breast
    100 back (USA)
    50 fly

    100 IM
    50 back
    50 free (USA)
    100 fly (USA)

    (USA) means I would request these times to be entered into SWIMS. I was going to enter the 100 breast instead of the 50 back, but then I really don't care about the 100 breast, I swam it year before this (1:12) and so I can say been there done that see ya in 10 years, Mr. 100 Breast. The other 3 100's I have sectional bonus cuts, and it would be nice to have a more recent time in SWIMS since I didn't swim anything except the 50 free this season in SCY USA.

    Oh yeah, forgot to add I did about 40 minutes of vasa/mintrap/drylands yesterday. Nothing thrilling, but a big deal that I actually did 2x drylands this week!

    Updated March 1st, 2012 at 02:28 PM by chowmi

  10. Sarasota Y Sharks Masters 5:30 AM Workout -03/02/12

    by , March 1st, 2012 at 12:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    1 X 100 KICK 2:05 2:00
    Four rounds. Rounds 1/2 left, 3/4 right.

    1 X 100-stroke/free by 50 2:00
    1 X 50 stroke 1:15
    4 X 25 stroke-fast- :45
    Four rounds.

    10 X 50 kick 1:05
    1 X 100 swim

    3 x {4 X 150 free 2:30
    Within each round:
    #1 50 fast/100 moderate
    #2 100 fast/50 moderate
    #3 fast
    #4 moderate

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. 03.01.12 - Thursday workout

    by , March 1st, 2012 at 09:20 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp 86. Wore my Speedo Aquablade jammer. Kind of a "everyone brings their own set" day.


    400 Warm up

    6 x 50 - :45

    Dave M's set
    4 x 100 - 1:10 (Last 25 of last 100 fly)
    :20 Rest
    4 x 50 - 1:00
    3 x 100 - 1:10 (Last 50 of last 100 stroke - I did backstroke)
    :45 Rest
    3 x 50 - 1:00 Stroke
    2 x 100 - 1:10 (Last 75 of last 100 stroke - I did backstroke)
    :30 Rest
    2 x 50 - 1:00
    1 x 100 IM - 1:10 (1:11 - closer than I thought I'd be)
    50 Easy
    Pretty much kept on pace through the 100s on 1:10. Adding 50 and 75 stroke to that got me. Really pleased with the IM. I've been doing 1:17s lately so something is clicking.

    My Set
    12 x 100 - 1:15 This is convoluted so bear with me. Swimmer #1 leads off while swimmers 2-4 draft behind. At 100 yds, swimmer 1 stops, lets other swimmers past and then pushes off in the back of the line. At 200 yds, swimmer 2 checks the pace and then pushes off on 2:30. At 300 yds, swimmer 2 stops, lets other swimmers past and then pushes off in the back of the line. At 400 yds, swimmer 3 checks the pace and pushes off on 5:00. This cycles through all swimmers. At 700 yds, swimmer 4 yields to swimmer 1 who then takes his second 100 at the front. At 800 yds, swimmer 1 goes back to the back and each swimmer then leads for 100 yards. No time checks... just go hard.
    50 Easy
    It didn't go quite like I dreamed it up but it wasn't bad considering my poor explaination and it being our first time to try something like this. At least nobody ran into each other. The hard part was really being last and not running into the person in front of you. The draft is really strong at the end. The other big problem is people bunching up on the time check. Not sure if we will do this again but it was interesting to try at least once.

    Dave B's
    8 Times through:
    * 50 Hard Stroke - :45 (IM Order)
    * 25 Easy - :45
    These went pretty well. Thanks to those that have helped with my breaststroke. I made :34 and :33 on the br from a push-off. The Aquablade helped some but I didn't have a dive, shave or taper and that's pretty close to my meet time.

    200 Cool down

    (4250 Total)
    Swim Workouts
  12. got the crud going on...chlorine temporarily curse all

    by , March 1st, 2012 at 07:20 AM (Mixing it up this year)
    My sinuses have gone balistic on me. Coulldn't breath well, but by the time I finished my 500 I could breath better. This only lasted for as long as I was in the pool room. Now I am back to feeling like crud.

    Needless to say I didn't think I could do a sprint workout any justice but could I put away an old distance set like a pro.

    500 free
    500 free kick w/zoomers every 3rd lap fast
    10x100 free w/paddles & bouy #1-4@1:30, 5-7@1:25, 8-9@1:20, 10@1:15 I made them all! I was shocked I did not fall off pace one the last one.
    100 free kick w/snorkle
    100 free torque drill w/paddles
    100 fly torque drill w/paddles
    200 free

    Total 2500 yards
  13. Family (March-April 2012)

    by , March 1st, 2012 at 12:00 AM (SWIMMER Editorials)
    While gathering articles and information for our annual open water issue, I was struck by the sense of community in the world of open water swimming. As vast as the world’s waters are, the passionate group of swimmers who inhabit them seems like a small family.

    Many open water swimmers, particularly marathon swimmers, know each other well. They share tips, exchange advice and accompany one another on long training swims. They reminisce over swims from the past and dream up great swims for the future. They are also competitive. In this issue, Elaine K. Howley, an experienced marathoner herself, looks at the how challenges are thrown down in “Farther, Faster, Colder, First.”

    As in all families, the members don’t always agree on everything. This issue’s “Both Sides of the Lane Line” presents two views of the media’s role in the open water world. Both are well thought-out and both convey the passion these swimmers feel for their sport.

    And whether arguing or agreeing, this open water family is always happy to share. When we needed some advice about what marathoners use to prevent chafing and protect their skin, several greatly respected swimmers shared their secrets. (See “What the Experts Do” in “Swim Bag.”)

    Learning from those who have swum before is deeply ingrained in the family. It’s as though swimmers undergo a transformation once they’ve tackled cold water, jellyfish and fatigue. They’re grateful for help along the way, and want the cycle to continue. Laura Jones interviewed Craig Lenning about his North Channel swim for “Swimming Life,” and he repeats the mantra we’ve heard from so many of these amazing athletes: Pay it forward.

    One family member who does that on a daily basis is Steven Munatones. He might seem like the godfather of this family, but he’s really more like the Kevin Bacon of open water swimming—only with one or two degrees of separation, rather than six—from everyone else. It’s become nigh impossible to research, reference, quote, edit or write anything about open water swimming without coming across one of his creations: the Daily News of Open Water Swimming, Openwaterpedia, Oceans Seven and many more.

    Munatones penned two of the articles in this issue: the technique feature, "Open Water Feeding” and “Splashback” on how marathon swimming became an Olympic event. His new book, “Open Water Swimming,” is reviewed in “Swimming Life.” His passion for the sport and for recognizing the accomplishments of the rest of the family comes through in everything he does.

    Updated July 1st, 2014 at 10:49 AM by Editor

    Staff Blogs
  14. Packing is done

    This morning I did Patrick’s “Ode to Ous” workout. It was a nice morning at the pool—some clear sky peeking through the clouds. My workout ending up being a little permeable—good thing there were lots of “masters minutes” called for—as I was saying goodbye and chatting with folks as they came and went during lap swim. Here’s what I did:

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

    4 x 100 @ 2:00, gentle descend [1:50 > 1:38]

    2 x (3 x 50 FR @ :50, 1 x 50 FR @ 1:30)

    3x thru:
    400 FR @ 7:30 (desc. by round) [6:40, 6:30, 6:19]
    2 x 200 IM @ 3:50 (2nd faster than 1st + desc. 2nd by round) [3:52/39?, 3:50/40, 3:55/37]
    4 x 100 ST @ 2:30 (1st round FL, 2nd round BK, 3rd round BR, goal best avg) [FL 1:52/50/49/48, BK 1:45/43/42/43, BR 2:06/05/04/07]
    4 x 50 active recovery @ 50/55/60/65

    200 warmdown + play

    This set was tough but I enjoyed it! I was joined on the first round of the main set my swim buddy Mark, and on the last 400 by Bill—nice to get in one last swim with those two.

    I’ve been writing about the things I’ve found washed up on shore. Yesterday at sunset I was sad to see a dead sea turtle on the sand. It was about 2.5 feet long, and had been dead for a while—its head was clean scull, its front flippers were mostly skeleton, but the rest of its body still looked pretty meaty. (There was a seagull standing guard over it who seemed miffed that I wanted to take a look—it might have been having similar thoughts.)

    I called the local organization that rescues stranded dolphins and live turtles and nurses them back to health, and asked if they or anyone did necropsies on dead sea turtles. They took down the location and told me they would report it to the Florida DEP, which does sometimes investigate turtle deaths. I’m not sure what happened from there—the turtle was gone when I went walking this afternoon.

    Tomorrow I head back to the city. It feels like time--it's getting warmer here, and spring breakers are starting to arrive. Hoping to get in a last morning swim early, then head to the airport from there. Also hoping to spend as little time as possible in the Atlanta airport!
  15. Tuesday/Wednesday Febraury 28-29, 2012 swims

    by , February 29th, 2012 at 09:47 PM (Fast Food Makes for Fast Swimming!)
    Tuesday A.M.'s swim was almost not even worth getting in the water for. I just wasn't in the mood to swim. My body just runs on autopilot in the morning, and when I woke up, I was standing on the pool deck with goggles ready!
    I managed 1800 Yards of BLAH with main set of 5 x 100 Back (who knows why??)


    Wednesday A.M.

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    7 rounds of (3 x 100 Free)
    • 1:40
    • 1:35
    • 1:30
    • 1:25 (did pull)
    • 1:20 (did pull)
    • 1:15 (did pull)
    • 1:10
    I just cruised through most of this, holding 1:08-1:09s until the last set, then I dropped them to 1:07ish.

    300 EZ Kick w/ board

    3400 Yards


    P.M. Workout:

    got in late at the YMCA, had to work till 5:00pm tonight, so only had a little over 1/2 hour while my daughter was swimming.

    200 Free
    100 Kick on back
    200 Free

    200 IM @ 2:50 (2:32)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45
    1:00 rest
    200 Free @ 2:50 (2:14)
    2 x 75 IM no free @ 1:05 (:58-:59)
    3 x 50 Free @ :45 (:31s)
    1:00 rest
    200 IM @ 2:50 (2:29)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45

    300 Kick EZ w/ board

    2300 Yards
  16. Workout 02/29/12

    by , February 29th, 2012 at 09:06 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk
    10 x 50 fr pull with buoy on :40
    8 x 25 on :30
    - odd free overkick, even IMO fast
    200 loosen and out
    (solo/Rec/1300/25 min)

    Really quick swim before work today. Got in just over 2000 yesterday before work as well. Off tomorrow (work), solid practice on Friday, then meet on Saturday.

    Got the new Swimmer magazine in the mail today ... Open Water issue!
    Swim Workouts
  17. Pacing...

    by , February 29th, 2012 at 08:31 PM (Alex's swim journal)
    Today's workout was about pacing; I tried to see if I could keep a single pace consistently: :45/50y. A lot of times when I go out in an interval set, my splits are super uneven. Today I was pretty disciplined about keeping the pace even. Here's the workout (4000 SCY):

    500 EZ free
    20 x 100 on 1:45 (all came in 1:29-1:30; even 50 splits)
    20 x 50 on 1:00 (came in at :44-:45 on all of them)
    200 breast
    200 kick drills (no board, no fins)
    100 EZ free

    So, 3000 yards at exactly a :45/50 pace. No wild swings between :38 and :50. It felt good to be consistent. I was also happy to see that I could hold that pace on the 100s even though I decreased my interval from 2:00 to 1:45. I could have written it as :15 RI, because that's precisely what my rest was after each 100 and then after each 50.
  18. LEAP YEAR DOUBLE Wed Feb 29th, 2012, SCY

    by , February 29th, 2012 at 04:40 PM (Ande's Swimming Blog)
    Wed Feb 29th, 2012, SCY

    It's Feb 29th only once every 4 years.
    so I decided to double.

    Whitney Coached AM practice
    SCY UT Swim Center: Diving well
    6:30 - 8:00 dove in 6:40ish
    wore Speedo endurance jammer
    trained with Max
    beside Tyler, Todd, Ned & Chris

    Warm Up
    29 x 50
    10 on 60 fr with 5 breaths, (missed em)
    10 on 55 done 25 fr 25 stroke,
    9 on 50 with 5 breaths

    Main Set

    29 x 100 odds 85% evens 70% on 1:25
    done 7 50fl 50fr, 7 50 bk 50 fr, 7 50 br 50 fr, 7 1 IM,

    1:00 break then

    1 FAST for time did IM went 62

    29 x 25 on 25
    odds stroke
    evens fr, no breath

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~


    BESS Coached Noon practice
    SCY UT Swim Center: Diving well
    NOON to 1:15 dove in at 12:01
    wore Speedo endurance jammer
    trained with ??? & Bob
    beside Larry, Korey & Terri
    & JACK LEE who also doubled today

    Warm Up
    29 x 50
    10 on 60 fr with 5 breaths, (missed the 1st one)
    10 on 55 done 25 fr 25 stroke,
    9 on 50 with 5 breaths

    Main Set

    29 x 100 rounds 1 - 3 on 1:30, round 4 on 1:40, because she said, get 20 sec rest on odds & 15 sec rest on evens, so we slowed down the pace on the 4th round
    odds 85%
    evens 70%
    done 7 50fl 50fr, 7 50 bk 50 fr, 7 50 br 50 fr, 7 1 IM,
    1:00 break then
    1 FAST for time
    IM went 59
    (Usually when I double, when i do the 2nd practice, I feel worse & go slower, but today I felt better & swam faster in the 2nd one I held much faster times on the strong 100's in the 2nd practice. )

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/01/12

    by , February 29th, 2012 at 01:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 25 free-fast- :30

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    8 X 25-half blast kick/half swim- :45
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 100 @ 100%
    1 X 50 easy
    Two times through. Choice.


    1 X 400 free 5:20
    3 X 100 free 1:25 1:20 1:15
    Three rounds. 100's should be descended 1-3 in each round. Round 1 100 interval is left, round 2 middle, round 3 right.


    1 X 300 IM 5:15
    6 X 50 1:05
    Three rounds. Round 1 300 is 100 each fly, back, breast, round 2 is 3 X 100 IM, round 3 is straight 300 IM.

    50"s are 2 each fly, back, breast.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. February 29, 2011

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Kick (400 set / 1400 total)
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter

    Main Set (2000 set / 3400 total)
    4 x
    • 50 @ :60 (went 36 - 37)
    • 100 @ 1:45 (went 1:15 - 1:17)
    • 150 @ 2:30 (went 1:56 - 1:58)
    • 200 @ 3:15 (went 2:34 - 2:37)
    • (every segment: 1st half easy, 2nd half fast)

    200 easy

    * 3600 *

    ************************************************** **********

    I think I have finally turned the corner on this cold, my lungs aren't nearly as congested and today's workout felt decent. The slow intervals and relatively low yardage help of course, but I need to save up some energy for this weekend's Walnut Creek intensive training camp . The 8000+ yards per day will be hard enough without feeling as exhausted as I have been for the last week!

    I haven't had someone critique my stroke in more than 30 years (ouch, am I really that old ?), so I am really looking forward to the weekend.
    Swim Workouts