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  1. NS, Sat., Dec. 3

    by , December 3rd, 2011 at 07:21 PM (The FAF AFAP Digest)
    Spent another long day at a USAS meet. But I did come home and do a stretch/yoga for 40 minutes.

    The bad news is that my elbows are really bothering me. They almost feel worse now after a week+ off weights. Enough to keep me awake part of last night. I was timing with a tennis pro at the meet, and quizzed him (and others too) about treatments for tennis elbow. I've also heard this problem can last some months. This is somewhat depressing. I haven't had anything but a very minor tweak in a few years. And it's purely the result of being stupid in the gym ... The elbows probably just need a lot of ice and rest, and I need to hunt down my old stim device.

    In light of this, I'm going to be a NS at the Last Chance meet tomorrow. This is not a big deal. I was aiming for NE Champs anyway and can swim the 50 free there. So I'll just miss the 100 breast. It seems unwise to risk further inflaming things by doing the evil stroke right at this moment. The older you get, the smarter you get. After NE Champs, I will shift to 90% kick workouts for awhile. No problem there either!

    Now I need to go do some of that stalking that pwb loves!

    Updated December 4th, 2011 at 09:45 AM by The Fortress

    Categories
    Yoga
  2. Sat Dec 3rd SCM meet results

    by , December 3rd, 2011 at 06:33 PM (Ande's Swimming Blog)
    Sat Dec 3rd 2011 Palo Alto SCM Meet

    2011 South Central SCM Regional Invitational
    San Antonio, TX

    2010 SCM blogs from this meet: Sat Dec 4th, 2010 & Sun Dec 5th, 2010


    We wanted to do a 4 x 100 medley
    (we = me, David Guthrie, Jim Sauer & Max)
    But it was right before the 400 IM
    So we opted to skip it & hopefully do it tomorrow

    400 IM
    4:52.31
    1:06.12 30.59 35.53
    1:15.14 37.89 37.25
    1:21.39 39.79 41.60
    1:09.66 35.32 34.34 (just 2 beat kicked never turned on my 6 beat)
    I held back a little on the freestyle to not be as fatigued for the rest of my races

    50 bk
    Good start 10 or 11 SDKs
    Not so great turn
    12 SDKs on 2nd 50
    Glide touch
    Went 28.00
    Think I can go faster with no 4 IM before it & better luck on turns & touches

    50 FR
    Went 25.14
    Had a long glide touch should have taken 1 more stroke

    100 IM
    Went 1:01.31
    Good race
    29.14 32.17
    Think I was 1:03 last yr in Tempe

    Was entered in 1500 but scratched to rest up for Sun


    Sundays Races

    100 BK in 4 x 100 medley

    50 BR went 32.08 last yr

    200 IM went 2:14.49 last yr

    50 FL went 26.79 last yr but it's back to back to the 200 IM

    Then we might do a 4 x 50 medley

    & I'm entered in the 800 free which is last
    Might scratch, might do a split Req or might just swim it and see what I can go
    We'll see


    Trained Fri Dec 2nd 2011 didn't blog till now

    Whitney Coached
    scy UT Swim Center: main pool center course
    6:30 - 8:00 dove in
    wore jammer
    trained with the taper gang


    Warm up
    swam easy 50's

    Main set
    Did 5 rounds of
    100 fr easy speed on 5:00 held 1:00's
    50 fr easy speed on 3:00 held 28's
    Just swam easy speed

    Updated December 5th, 2011 at 12:08 PM by ande

    Categories
    Uncategorized
  3. Meet report

    by , December 3rd, 2011 at 06:14 PM (Chowmi's Blog)
    Ok, here it is:

    24.48

    Solid, improving with the season, but not quite as fast as I wanted to be. (24.9 24.6 24.4)

    The bad bits:
    1. Crappy turn. Came in long (or short if I had to take a 1/2 stroke) so bad luck-of-the-draw.
    2. Even with "mistakes", overall, just not fast enough to get close to 23.99

    The good news!!!!
    1. I FELT good today! No bloating and relatively loose!
    2. I felt strong, and had more "control" of my body instead of the mindless I-know-I'm-Grinding-But-Too-Late-Now! feeling.
    3. Breathing patten intact at 1 down/1 back. Felt very comfortable with it today, perhaps because the lack of bloating makes me feel like I have more room for my lungs.

    So to turn in another ho-hum throw-that-mid 24-on-the-pile swim into something constructive, here it is:

    1. If I can stay on a SIX week "program", then i'll be as ready as I ever have been for a swim meet (Austin Grand Prix). And really, this is about the max time I can "forecast" out. This includes a very specific emphasis on weights/strength work and swim sets for my "cycle" to peak MLK weekend. This means I will have to do workouts on my own. No time for fat or sets that do not best support a 50 LCM freestyle.
    2. Bad turn? Upon reflection, it was not the turn that was bad; I think it was more just something that happens every now and then in a 50 race, regardless of the stroke. So it's not something I think needs correction, although one can always work on the turn, now I am preparing for a LCM 50 - no turn!
    3. Continue with slight stroke adjustment - it felt strong and really good! Now fine tune it.
    4. Six week program includes 1 lb per week (started this last week at 140, this week I was 139) until I am 135 and then hold it. I realize this is not sustainable, i'd rather be eating lots of junk food and am happy to carry the extra 5 lbs. But the tradeoff of 6 weeks with being Dara-lean for one meet is worth a go!

    ++++++++++++++++++++++++++++++++
    Next up:
    DAMM Christmas relay meet!
    Categories
    Uncategorized
  4. Friday, Dec. 2, 2011 5:00am & 5:30pm & Meet Prep

    by , December 2nd, 2011 at 10:57 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Warmup

    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Kick w/ board @ 1:50 (went 1:35s)

    3 x 200 IM @ 3:00 (went 2:32/2:34/2:35)

    10 x 100 IM @ 1:45 with group - I went fast since I had the extra rest
    (went 1:11-1:14s)

    5 x 50 Sprint @ 1:00 #1 & 5 were Fly, #2,3,4 were Free (went 29/28/28/29/31)

    50 EZ and out
    -------------------
    2900 Yards

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

    P.M. workout: Basically just an "easy" swim, nothing too intense, kinda

    Warmup

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

    4 x 75 Kick w/ board @ 1:20 (went 1:09s)
    4 x 50 Kick w/ board @ :55 (went :45s)
    4 x 25 Kick w/ board @ :30 (went :22s)

    100 Free stretch out

    6 x 150 Free Pull @ 2:00 (held 1:39-1:40s)
    4 x 100 Free Pull @ 1:20 (held 1:06s)

    calf cramped up here...
    100 Breast kick w/ board

    4 x 100 IM Order Drill EZ

    400 EZ Kick w/ board just back and forth
    ----------------------
    3900 Yards

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

    They were setting up for the meet tonight while I was finishing up at the end of lap swim. Yippie! Tomorrow and Sunday is time to race the kiddies. As you can tell, I'm just swimming thru this meet with no big intentions other than having fun racing.
    I took a look at the heat sheet they were posting on the wall, and I'm seeded pretty well (these are from my memory).
    Sat: 100 Free (2nd), 100 Breast (2nd), 200 IM (1st), 200 Fly (1st but it'll be a race with the other guy ), 500 Free (2nd).
    Sun: 200 Free (2nd), 100 Back (5th), 50 Free (3rd), 100 Fly (1st), 1000 Free (2nd).
    Should be good times!! The good thing about this being a USAS meet is that the 500 and 1000 are seeded fast to slow, so I don't have to wait around.
  5. Friday, Dec. 2

    by , December 2nd, 2011 at 09:32 PM (The FAF AFAP Digest)
    1200 m. easy in hot gym pool.

    Other than that, on my feet or in car since 10:45 am.

    Shortest blog ever. Break over at HS meet.
    Categories
    Swim Workouts
  6. Friday, 12/2/11

    by , December 2nd, 2011 at 04:49 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy.

    Warm up (800)
    400 Swim
    4 x 50/1:00; IM Order > 25 drill > 25 build swim
    8 x 25/30; Build strong to fast each 25

    1 x 400/7:00 smooth
    2 x 100/1:45 strong

    1 x 300 free/4:30 smooth
    6 x 50 bk/1:00 strong

    6 x 75 breast/2:00
    odds breast w/dolphin kick, evens kick
    1 x 150 breast FULL STROKE

    Warm Down
    100 easy swim

    Total: 2700 yards
    Categories
    Uncategorized
  7. Day before my cameo 50 free

    by , December 2nd, 2011 at 03:20 PM (Chowmi's Blog)
    Today I swam on my own next to the workout.

    400 ish warm up

    200 various kick

    4 x 50 various

    about 30 minutes of 25's, only 1 a sprint, the rest just easy stuff including walking in the middle of the pool. For when 25's are just too much distance.

    Total pool time: 40 minutes

    First place: to hot tub and choice of showers, heh heh

    The question when you don't feel good is: What do I need to do in order to be as ready as possible on RACE DAY? Or rather, what should I not do?, or How little should I do? I don't think walking around in the middle of the pool is going to hurt my swim tomorrow. In fact, it was kind of relaxing to bob around in the middle of the pool and play with my toes.

    I have a tendancy to want to "Test My Speed" as I get towards a swim meet. But I really had to refrain from doing a bunch of fast 25's when my body was really saying, no! or rather ==>no! heh heh

    So I felt like I was "creeping up" on trying to do fast 25's, so I decided, just do ONE, then shut it down! Theory confirmed - I haven't slowed down since 2 days ago.

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

    Here is the meet info:

    http://www.teamunify.com/NewsShow.js...83&team=ntscor

    Not sure if that worked, but don't worry; in 24 hours i'll have a report of how close to the 24 mark I swam.

    Wish me luck!
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout -12/05/11

    by , December 2nd, 2011 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    4 X 100 kick 2:10
    1 X 100 swim

    4 X {4 x 50
    descend within each round 1-3, #3 @ 100%, #4 swim is easy. All choice.
    Round 1 interval is :45, 2 is :50, 3 is :55, 4 is 1:00

    1 X 200 3:00 2:50 2:40
    2 X 100 1:30 1:25 1:20
    4 X 50 :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  9. Gentle morning workout

    This morning I swam with Hannah at the Y. Today I was less cough-y, and more doped up on cold medicine, and that seemed better for making it through a workout. I didn’t push anything—the goal was just to stay in the water and swim a bit. Here’s how it went:

    800 scy warmup

    Pacman 300s (kick > swim)
    300 kick
    50 swim / 250 kick
    100 swim / 200 kick
    150 swim / 150 kick
    200 swim / 100 kick
    250 swim / 50 kick
    300 swim
    [I did most of this freestyle swim, varied kick. No intervals--we took chat breaks between most 300s.]

    5 x 100 IM @ 2:00 [warmdown]
    150 extra warmdown + play

    It seems like my cold might have turned into a URI. I'm seeing the doctor this afternoon—hoping for some drugs that will clear things up!
    Categories
    Uncategorized
  10. Dec 2, 2011

    by , December 2nd, 2011 at 12:41 PM (Canuck Countdown)
    191 days until Day 1 of the FINA World Masters Championships

    Tuesday, November 29
    Kinsmen Aquatic Cenre
    EWU Pool (25m)

    2 x 400, every 3rd 25 either back or breast, 20 seconds rest

    8 x 100 alt pull @ 2:00 and kick @ 2:15

    4 x
    (75 IM Kick (no free) @ 1:40
    75 IM Drill (no free) @ 1:30
    75 IM Swim (no free) @ 1:20)

    16 x 25 Free as 3 drill, one swim @ :40

    4 x
    (4 x 25 @ :25,
    2 x 50 @ :50
    1 x 100 @ 1:40)
    Alternate Free and IM (as 100 IMs)

    200 EZ

    Total Distance = 4300 SCM

    Thursday, December 1
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    200 Free
    200 Back
    200 Fly Kick
    200 Free

    10 x (25 kick/50 swim/25 kick) @ 1:45

    6 x
    (25 kick, on side, no board @ :35,
    25 SDK @ :35,
    25 catchup free @ :35,
    25 dog paddle @ :35,
    25 swim @ :35)

    8 x 50 free "jagged" as:
    50 free @ :40
    50 free @ :50
    50 free @ :45
    50 free @ :55
    50 free @ :50
    50 free @ :60
    50 free @ :55
    50 free @ :65

    300 EZ

    8 x 50 free "jagged" as:
    50 free @ :35
    50 free @ :45
    50 free @ :40
    50 free @ :50
    50 free @ :45
    50 free @ :55
    50 free @ :50
    50 free @ :60

    8 x 50 EZ @ 1:05

    Total Distance = 4050 SCM
    Categories
    Uncategorized
  11. 12/2/11

    by , December 2nd, 2011 at 10:32 AM (The Labours of SwimStud)
    Warm Up
    600 FR/ BK by 50
    5 x 100 K 3:00
    100 EZ

    Main
    4 x 100 FR P/50 Swim 2:25
    12 x 25 FR FR sprint from block 1:00
    4 x 50 P/100 Swim 2:25
    10 x 50 FR :45

    Cool
    500 Fink Kick no board, FR/FL by 50s
    300 EZ
    Categories
    Uncategorized
  12. 12.2.11 - Friday workout

    by , December 2nd, 2011 at 08:30 AM (Pete's swim blog)
    Swam w/ Dave today. Roger and other Dave are at the State meet in Auburn this weekend. Kent and Teresa will be swimming in the meet. Hope they do well. We modified the sendoffs for today's workout. Even with easier intervals, it was still pretty tough.

    SCY

    400 warm up

    2 x 100 - 1:30
    3 x 100 IM - 1:30
    16 x 25 - :30 1/2 under water
    50 Easy

    5 Times through
    * 4 x 50 IM Order - 1:00 (1, 3, 5 - 1/2 under water; 2, 4 - Kick)
    * 2 x 200 Pull - 2:20 (2:18-2:22 only made the last iteration)
    * :20 rest

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  13. Easy warm up

    by , December 2nd, 2011 at 08:05 AM (Mixing it up this year)
    Just a nice easy swim. I will have the 1500 this evening with a full warm up and warm down then.

    1000 free as 200SPSKS
    4x50 from block 20 yard sprints free
    500 free kick w/fins
    300 free w/snorkle

    Total 2000 yards
    Categories
    Uncategorized
  14. Thursday, Dec. 1, 2011 5:15pm

    by , December 1st, 2011 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    4 x 125 Free Kick w/ board @ 2:10 (went 2:00-2:02)
    I used to have a tough time making 100s @ 2:00, so this is telling me I'm getting better at something.

    10 x 100 IM @ 1:25 (held 1:14-1:17s) last one was the 1:14

    8 x 25 Free EZ @ :30

    2 x 150 Free Pull @ 2:00 (went 1:35/1:38)
    3 x 100 Free Pull @ 1:20 (went 1:04/1:05/1:05)
    4 x 50 Free Pull @ :40 (went :31s)
    8 x 25 Free Pull @ :20 (went whatever...a time for a 25 means squat to me)

    -----------------------
    3700 Yards

    I felt really sluggish starting off the swimming today, and didn't start feeling decent till halfway through the IM set. I probably could've kept going for a while more on the IMs, moreso than straight freestyle 100s. Probably due to the changing strokes all the time keeps it more interesting. Oh well, I'll never really give up my almost all freestyle training.

    USAS Meet this weekend. I feel like I'll swim pretty well. There isn't really going to be much competition for me, since most of the senior level (15+) boys are now in the high school season. They'll still be a few there, or at least the 13-14s to race. We're swimming all the events as 13 & Over, so that's good.
  15. Workout 12/01/11

    by , December 1st, 2011 at 06:46 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK/100 Fly drill/100 BR drill

    3 x 200 FR Pull with buoy on 2:40

    4 x
    - 100 IM on 1:45
    - 50 Kick on :60 (fr/bk/sdk/fr)

    now for the fun ...

    - Go on the next :30
    - 10 x 50 on :50 FR DPS
    - Go on the next :60
    - 10 x 50 on :40 (1-2 FR, 3 non-free; repeat)
    - Go on the next :60
    - 10 x 50 on :45 Pull with buoy (1-4 FR, 5 BK; repeat)
    - Go on the next :30
    - 10 x 50 on :40 FR Quarters strong

    150 cool off and out

    (3950, 70 min)

    -----
    Well I guess my thought of decreasing yardage for next week's meet this week didn't happen. I did not sleep all to well last night and took a short nap before lunch, so I wanted to get some pace work in today.

    On the 200 pull I held 2:23, so I am happy with that. I worked to come in about the same time on all three, working the streamlines off each wall. The next set was basically stroke work fillers with some kicking - didn't want to do too much after yesterday.

    I have done this multi 50's set in the past heading into a big meet, to hit target times.
    - First time through was DPS and 2-3 SDK off each wall. Held 35's.
    - Second time through I did BK/Fly/BK. Just a few short rest on strokes, held 33's on the FR
    - Third time I held 35's on all, even the Back. Bonus!
    - Last set - huff and puff with a strong kick, aiming for 32's. Quarters strong = cycle through fast 12.5 yards every four. I just kept ticking them off and looking forward to the "only two left ..."

    I was able to fix the pellet stove pipe outside today, and also reinforce my snowblower's discharge chute with some tin - ready for winter now. Off to watch "Pippin" at the high school tonight. My daughter is running the lights, sound, and the helpers. She does a great job with it. I'll be back in the pool on Monday ...

    Updated December 1st, 2011 at 09:56 PM by rxleakem

    Categories
    Swim Workouts
  16. Thursday, 12/1/11

    by , December 1st, 2011 at 05:05 PM (A comfort swimmer's guide to easy swimming)
    I have a new workout buddy.
    Even though she's not as fast as I am, by making a few adjustments to the workout for her we can do most of it together.

    Warm up (1000)
    400 > Alternate - 50 swim - 25 skill - 25 kick
    - did as 100 each stroke
    3 x 100/1:40 > Build > DPS
    - free, was around 1:20 on these
    6 x 50/ds3 3/1:00, 3/55
    - did backstroke

    Main Set (1200)
    - the 300's were all at 4:15
    300 Free build/5:15
    1 x 100 back strong/2:00
    - went 1:30

    300 Free Build/5:15
    1 x 100 IM strong/2:00
    - went 1:30


    300 Free Build/5:15
    1 x 100 breast, strong/2:00
    - went 1:50

    Kick, fins optional (600)
    - didn't use fins
    400 kick - smooth
    - kicked 400 IM
    4 x 50/1:30 - FAST
    - on back, went 46-49-49-47


    Warm down
    100 easy free and back

    Total: 2900 yards

    I have resumed my cross training, all the things I quit doing while tapering and also have added running. I'm just a bit sore from the running and really sore from weights. It was a bit uncomfortable to get a tight streamline.
    Categories
    Uncategorized
  17. Thursday, Dec. 1

    by , December 1st, 2011 at 04:39 PM (The FAF AFAP Digest)
    Chatted with Speedo through the following swim:

    Swim/SCY @ OakMarr:

    600 various

    4 x (4 x 50) @ 1:00 or whatever between chats

    50 EZ

    4 x 50 burst + cruise
    3 dolphin kick on belly, 1 free

    50 EZ

    2 x (25 fast + 75 EZ)
    1 free @ 100 pace, 1 AFAP flutter kick w/board & fins

    100 EZ

    Total: 2000

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

    After a few days rest, I don't feel even remotely rested. I may just do meet warm ups and very slow swimming until NE Champs with the exemption of the LC meet. With Lil Fort's USAS meet and Teen Fort's HS meet on Friday and Saturday, I'm going to be on my feet a lot before Sunday. I have a feeling I may need to re-do my LC meet 50 free at NE Champs. Though there is no good time to swim it there either.

    There doesn't look like there's nearly as many people signed up for NE Champs as last year, with only 2 days left to register.

    Off to ice the cranky elbows!

    Updated December 1st, 2011 at 07:53 PM by The Fortress

    Categories
    Swim Workouts
  18. I swam today, but it wasn't very interesting

    by , December 1st, 2011 at 03:48 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick w/board
    Main Set
    - 10x50 free odd DPS/even Fast
    - 10x50 back odd DPS/even Fast
    Cool down
    - 3x100 ez

    The goal of the 50s was to take the stroke count from the DPS 50 and try to match it on the Fast. Started out 15/18 and finished 15/16 on the frees (DPS/Fast) and was going 35-37 on the fasts. The 16th stroke was really necessary to keep the speed up into the turn and finish.

    Sadly, yesterday I was gung-ho to do some hard sprinting. That feeling wore off while sleeping.
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/02/11

    by , December 1st, 2011 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    3 X 100 1:30
    6 X 50 :45

    1 X 200 kick + 100 swim

    16 X 25 :30
    1 X 100 easy swim

    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 x 100 swim

    10 X 250
    odd: free on 3:45
    even: IM on 4:15 (your choice for extra 50)

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  20. Getting Better... I Think

    by , December 1st, 2011 at 01:49 PM (Year Three: The Road Back)
    When I hit the water this morning, my shoulder actually felt pretty good. Too good, in fact, because I ended up pushing it a little more than I should have on the last 2 75s (did :57s), but my shoulder was aching after that. Fortunately, up next was a kick set. Unfortunately, the last 9 Pulls turned into Kicks to be on the safer side. Here's what I did:


    300 Warm-Up
    10 x 50 Drill / Swim on 1:00
    10 x 75 Free on 2:00 GOAL SET (held :57 - 1:00)
    1 x 50 Free Easy on 2:00
    1 x 300 Kick on 6:00 w/ fins
    6 x 50 Kick on 1:10 w/o fins
    2 x 50 Pull on :55 (shoulder went bad here)
    9 x 50 Kick on :55
    100 Cool-Down
    Total Yards - 2850


    A shorter day, but I think I need to ease back into full swimming - and fast swimming - one stroke at a time. A shorter day isn't going to kill me and a longer / faster day at this point just might. One step at a time, right?


    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts