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  1. 1|19|14 - SCM / drylands

    by , January 19th, 2014 at 04:30 PM (Blog)
    40 x 25 on 0:30 free S
    • brought down to 22 - 21's keeping it there

    200 of roll-over drill

    4 x 6 - 10 hip thrusts - 135lbs

    Took yesterday off for garage cleaning. Also installed a small door for our cat to have access to the garage on cold nights, instead of leaving the garage door partly opened for her as we have been doing. She is an outdoors cat, and prefers it that way, but it does get cold. Needless to say she loves her own personal door. She even tried using it while it was still being installed.

    The swim was more of a drill of working on minimized drag. I've reached the point where base position is good and efficient, and instances of drag happens randomly at just certain points of stroke, for whatever reasons. Like sometimes I sink too much at left side rotation, or sometimes I downstroke outward too much causing me to push out (of streamline) to the other side. Whatever the cases are, I have worked on them with drills and focus, and the brief set above was just a way to concentrate on the actual swimming part of it, trying to minimize the net - unnecessary - drag. The cool thing is the clock to some degree, confirms whatever you think you might have done while swimming had a negative impact or not. I would like to get these near the sub 20, at same effort level with form alone.

    Updated January 19th, 2014 at 07:50 PM by __steve__

  2. First postal event

    by , January 19th, 2014 at 07:40 AM (Pete's swim blog)
    Did a one hour postal Saturday. I'd like to think I can hold a 1:15 pace for that long but I had some doubts going into this. Turns out that I can. I finished with 4785 yards. I could probably go a lot further with a shave, better suit and some rest. My lane wasn't the best either. I got the transition lane between the deep end and shallow end with a jet blowing warm water against me at the far end. Neither really bothered me but I'm sure the jet didn't help any. I took the first 1000 out fairly conservatively and then picked up the pace after 2000. What helped is that the swimmer next to me (who lapped me at 600 yards) was starting to fade. For the next 2000 yards, I could focus on unlapping myself and eventually passing him. That got me to 4000 where I picked up the pace again and gave it everything I had left to the finish. While it might have felt like I was picking up the pace, I was in fact merely holding steady. I pretty much even split just over a 1:15 pace throughout the race. Here's the splits for each 500:

    500 - 6:15 (+0 vs 1:15 pace)
    1000 - 12:32 (+2)
    1500 - 18:50 (+5)
    2000 - 25:08 (+8)
    2500 - 31:24 (+9)
    3000 - 37:40 (+10)
    3500 - 43:57 (+12)
    4000 - 50:15 (+15)
    4500 - 56:31 (+16)
    4785 - Finish

    Thanks to Jeff and the Huntsville Nat team for putting this on and getting timers. Look forward to seeing how far I can go next year.
  3. 01/18/14: Postal - One Hour Swim

    by , January 18th, 2014 at 08:53 PM (Maple Syrup with a Side of Chlorine)
    I started the day at a very beneficial men's breakfast - the food was great and the pastor shared with us "living within our needs" in terms of how we allocate the 168 hours/week we are given (aren't we used to looking at this idea in terms of money?). I have a sheet to consider.

    I got home before Masters and Lena was ready to come and help count for the OHS that I had planned for the team. I wasn't sure how many would do it, and was very surprised (and proud) that GregJS did an official swim with me, and Melissa, Meg and Kevin did it for the experience.

    I did a 300 warmup, took a Hammer gel and swig of water, then started. I ended up with 4560 yards, which was 5 less than last year, then 100 easy as we all talked about our feat. Here's to our little contribution helping our team remain champs again!
    500 1000
    6:26 12:32
    6:43 13:18
    6:38 13:15
    6:55 (slight break here)
    6:36 13:31

    (Masters/Rec/4950 yds/80 min)

    My wife took me out to Chili's for lunch, then we enjoyed a couple's massage downtown. We got home this evening for a dip in the hot tub as the snow was falling, now I'm ready for
  4. Jan 16-18

    by , January 18th, 2014 at 04:49 PM (The FAF AFAP Digest)


    2000 - EZ recovery swim


    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @:45
    50 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ
    30 x 25
    odds = free @ 100 pace @ :30
    evens = EZ @ :45
    100 EZ
    2 x 25 AFAP + 75 EZ
    50 EZ

    Total: 2250


    I have another cold () and went easy the prior two days. I was ready to go today, but I got to the pool and the competition pool was closed for a meet. (Why are there no signs posted or nothing on the website?!) I swam in the shallow small pool and it was swamped.

    Warm up:

    600 various
    3 x 50 fly drill w/snorkel & paddles
    8 x 25 kick w/alignment board & snorkel @ :40
    50 EZ

    Main Sets:
    8 x 25 burst + cruise @ 1:00
    100 EZ

    20 x 50
    odds = 100 pace @ 1:00 (mixed it up)
    evens = EZ @ 1:30
    100 EZ

    20 x 25 kick w/fins & alignment board @ :30
    -- 12.5 fast, 12.5 EZ
    200 EZ

    Had a lane to myself for a brief moment
    2 x (75 IM @ 100 pace + 75 EZ)
    Didn't last, left.

    Total: 3400


    This has been a recovery week, but with the cold I don't feel really recovered. Hopefully, I can get in a solid workout tomorrow.
    Swim Workouts
  5. Greater Southwest Invitational Day 2 Prelims

    by , January 18th, 2014 at 02:41 PM (After a long rest)
    I had a good nights sleep last night but felt quite heavy when I woke up. This heaviness stuck around through my meet warm up but towards the end of the warmup we did some up tempo 50s and I started to feel much better. I went for a short swim a few events before my 200 and felt good and strong. This taper has been different to my last one in that I have not felt easy speed. I have felt strong but not my normal zippy self. I was in heat 7 out of 12 and not in the final 3 heats with the really quick kids. The event was strange from heat one because the slowest entered swimmer went 1.48.9 and then in Heath 3 another slow entry swimmer went 1.42. I tried focusing on my race and ended up stopping looking at the times. I had a good start and felt strong but easy through 100 and then started working my kick and swam away from everyone on the second 100. My times:

    1.48.04 - 25.39, 27.60, 27.66, 27.39

    Once again I had hoped to swim quicker but I was happy with the splits and considering I won the heat by 4 seconds I think there is a faster swim in me for sure. I just missed the A final but will be the third fast seed for the B final so will get another go tonight.
    Swim Workouts
  6. Another Saturday at the Y

    by , January 18th, 2014 at 02:18 PM (Mixing it up this year)
    Yes it was on the hot side but I was able to push fairly well despite the 84 degree temps. This is also the only pool open on Monday so I'll be there.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free every 3rd IM went 1:30, 1:30, 1:38, 1:30, 1:29, 1:37, 1:26, 1:25, 1:34, 1:22
    500 breast kick w/br fins

    8x25@:05 torque drill
    8x25@:05 scull drill
    8x25@:45 burst fly & cruise free
    200 fly kick on back w/zoomers
    8x25@:45 fly

    200 kick
    300 free EZ

    Total 4000 yards
  7. Friday, January 17, 2014 8:45-9:45am

    by , January 18th, 2014 at 03:09 AM (Fast Food Makes for Fast Swimming!)
    I started out the morning with just the 1 lap lane available. The other 5 had the water exercise crew making waves. 2 people were already in the pool crawling back and forth. I made my way into the lane, and convinced them to at least circle swim for a bit till the water exercise was done. I had to resort to kicking with a board though, and even that was faster than they were going by quite a bit.


    400 Flutter Kick w/ board

    Other lanes opened up, and I migrated...
    2 x 250 Free w/ :15 stretching break

    3 x 100 Free Pull @ 1:30
    3 x 100 Free Pull @ 1:25
    3 x 100 Free Pull @ 1:20
    3 x 100 Free Pull @ 1:15
    I didn't manage to go faster than 1:10s on any of these...kind of sluggish and tired this morning.

    16 x 25 @ :30 w/ short fins
    Odds SDK on back
    Evens Fast Fly

    100 EZ

    16 x 50 Free cruise @ :45 (held :35 and under)

    3400 Yards

    Did this practice, then straight off to work for a fun filled 12-hour day.
    Highlight of the day: got to change a 10 Horsepower pump motor in the dump room right after I got there. In case you're wondering...that's part of how I do weight training.

    I also signed up for the next LMSC meet in Coeur d'Alene, Idaho in March. It's a fun one, offered over a 2 day period. Well, Friday night, and Saturday afternoon. There's a pancake breakfast offered Saturday morning as well - most likely to poison the competition, but I took the bait!
    I'll be swimming:
    Friday - 400 IM, 1500 Free (400 & 800 Splits w/ 700 cooldown), 200 Fly (this will be immediately after my 1500 Free heat)
    Saturday - 400 Free (200 Free split request), 100 Free, 100 Fly, 25 Fly, 25 Free, 200 Back, 200 IM.
    There are 25s offered, and they don't count as an "event" in the daily 5 limit, and on Friday night, you can swim all 3, so why not, right???

    That Guy...this is your only official invitation to come over again this year. Will you dare sign up for a lineup that I have chosen, or can you make it even better??
  8. Friday 1/17/14

    Friday 1/17

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    8x25 @ :30 V.S.
    100 EZ

    8x25 @ :30 FR w/ grab paddles breathe 4-6 by 50
    4x75 @ 1:30 D1-4 to FAST (:51, :47, :43, :39.1/:39.5 --> hit same times on all 8 of them with the final FAST one being from a watch)
    50 EZ

    4x75 @ 1:20 FL/BK/BR drill
    4x25 @ :45 FR kick w/ board FAST ( :17s on all of them)
    100 EZ

    Total: 3400
    Swim Workouts
  9. Workout 01/17/14: noon

    by , January 17th, 2014 at 08:16 PM (Maple Syrup with a Side of Chlorine)
    Two nights of sub-par sleep, and starting the spring semester at the college (I'm taking a 300 level Systematic Theology class; underqualified and overwhelmed as usual) zapped my plans for an early swim today and I caught up on some Zzzz's instead.

    200 Fr/200 Bk/200 IM drill
    4 x 50 B/c ~ :60
    400 Shark Swim
    4 x 50 ~ :60 (fast stoke down, easy free back)
    200 Perfect Stroke with AP
    200 loosen and out
    (Solo/Rec/1800 yds/35 min)

    Nothing major, as seems to be the norm these days. Our group is doing the OHS tomorrow, although GregJS and I are the only registered swimmers. The past years our club, New England Masters, has won, so we will try to help bring home the bacon again this year.

    Also, I received some hardware from the 3k and 6k swims last fall - a nice treat!
    Swim Workouts
  10. Back home!

    I had a good workout this morning at Riverbank on my first day back in New York City. I enjoyed swimming outdoors down in Florida immensely, but also experienced the drawbacks of relying on an outdoor pool as it was closed a lot during my month there for cold, rainy, or windy weather. It’s good to be back in the city for a few weeks and enjoy swim buddies and reliable facilities. This morning I got to swim with Hannah and Rondi, and this is what I did:

    1100 lcm warmup

    5 x 500, FR with traveling 2 50s BK

    300 K/S by 50
    2 x 200 IM
    400 FR pull
    300 K/s by 50
    100 warmdown + play

    I felt good in the water this morning, although the pool was definitely on the warm side. It was energizing to be swimming with people again—on my last swim Wednesday down in Florida I was the only person in the whole 20-lane pool.
  11. 1|17|14 SCM

    by , January 17th, 2014 at 04:42 PM (Blog)
    10*25@0:30 free
    10*25@1:00 free

    10*50@2:00 25 DFS free fast/25 bk, br, dr, or kick
    20*25@0:30 free F, burst to a good roll, then easy

    20*25@1:00 FK 12.5 fast/12.5 easy

    3*50@2:00 free F
    • breath 3X, 2x, and once

    50 free fast F
    • 25

    Updated January 17th, 2014 at 09:43 PM by __steve__

  12. Greater Southwest Invitational Day 1 Prelims / Finals

    by , January 17th, 2014 at 02:37 PM (After a long rest)
    I did not swim as fast as I had hoped I would swim but I still did masters best times so I can't complain too much. I also qualified for the A finals in the 100 but I am currently first alternate on the 500. I am kicking myself on the 500 because I did not stick with the two fast kids in my heat and as a result i missed out on the final. I really think I can swim much quicker than my time this morning. I got into a rhythm and could not pick it up when I needed to. Despite this I was pleased with the consistency of my splits in the 500. The 100 I did not go out hard enough but had a good back half and qualified for tonight so will get a chance to drop time.

    100 free - 49.01 - splits 23.68, 25.33
    500 free - 4.55.20 - splits 55.64, 59.86, 59.81, 1.00.25, 59.64

    I had hoped to go 48.0 in the 100 and under 4.50 on the 500 so not as fast as I had hoped, but I am still pleased and have a lot more fast swimming still to do at this meet. Fingers crossed someone will drop out of the final of the 500 and I will get another shot.

    Finals update

    This was fun despite struggling a little. I don't know whether it was swimming in the evening or if it was just a bad swim but my legs were very heavy this evening. I was out a little quicker turning in 23.5 but the second 50 my legs were very heavy and I ended up going 49.46. It's hard to get upset when I made the final in an off event. We videos my swim so I will try to upload some video after I get done with the meet. All the kids showed up for the 500 so I had no opportunity to swim the 500 again.

    Updated January 18th, 2014 at 02:17 PM by StewartACarroll

    USA-S Swim Meets / Events
  13. A Personal Best At Practice

    The other day I wasn't feeling it for practice. I didn't feel like I had had anything particularly awesome about the swim itself afterwards, either. But, today. I had awesomeness. Today was the first Friday we were given the chance to do a long swim after our normal Masters practice to prepare for our 1 Hour Postal swim at the end of the month. So, we did 3300 yards for practice. It wasn't too demanding of a practice because we have several swimmers competing in a meet this weekend. But, it was still work. I tried to be very realistic about what I'd be able to do after the practice. I didn't want to completely fall apart, physically. So, I asked our Coach, Sue, to set her watch for 30 minutes. I decided I wanted to see how I'd do at that point. My hopes were that I would be at a mile or a little over. And, I felt really pretty good. I kept a pretty steady pace for the first bunch of 100s. I ended up with 1750 yards in 30 minutes! I'm so happy and proud of myself. I did a 250 yard cool down after for 2000 extra yards, which, added to the 3300 practice yards, is the most I've logged in a single practice in my adult swimming life. I am really excited to see how I do next week. I'm going to have Sue set the clock at 45 minutes for me. Hour Postal, here I come!! ~AngieKozblogs
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/20/2013

    by , January 17th, 2014 at 12:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 X 150 2:45 2:30
    3 x 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 400 6:40 6:00
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 x 100 1:40 ---
    Two rounds. Round 1 intervals left, 2 right.
    Swim or pull.

    16 X 50 1:05
    odd: easy even: fast
    #13-16 are easy swim down

    Swim Workouts
  15. Backstroke on tap and work those legs

    by , January 17th, 2014 at 08:07 AM (Mixing it up this year)
    There is a new set I am doing frequently 10x50@1 kick w.zoomers maintaining 47 really makes my thighs burn good! I will incorperate that into my workouts atleast 2 or 3 times per week.

    I am starting to see the weight coming off now. The team tried to get me to go to breakfast this morning and I did but I did good. I ordered a bagel, egg, cheese and bacon had them cut it in half. At half now and will have the other half for lunch today.

    warm up
    500 free pushed on this thanks to swimming next to Jerry. He always pushes me.
    500 free kick w/zoomers

    main set
    5x100@1:45 back w/paddles went 1:38, 1:38, 1:35, 1:35, 1:35
    10x50@1:00 back kick w/zoomers held 47's

    the end mix
    200 free w/snorkle
    4x50@:10RI torque drill w/paddles
    4x100@1:30 free w/paddles & bouy held 1:22

    200 free EZ

    Total 3000 yards
    Swim Workouts
  16. Thursday 1/16/14

    Thursday 1/16

    AM only SCY

    300 swim every 3rd 25 scull
    8x50 @ 1:00 drill/swim by 25
    3x100 @ 1:20 AE

    40x25 @ :40 FL w/ fins (5 rounds w/ mono-fin, 5 rounds w/ normal long fins)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O kick

    200 EZ

    Total: 3200
    Swim Workouts
  17. Week 68 - Thursday

    by , January 16th, 2014 at 04:27 PM (After a long rest)
    I headed to the pool at 11am aiming to get wet by doing my meet warm up and then planned on heading to my daughters school to have lunch with her. I did a little more than my meet warmup with extra 400 at the end; I felt good. When I got out my wife had texted me to say my daughter had been sent home from school sick. I suspect she has allergies based on her headache, runny nose and itchy eyes, but for whatever reason the school decided she need to go home. So I ended up having lunch with her but at the house.

    Today's swim was

    500 swim with a snorkel
    8x50 drill on 1 min
    8x50 kick on 1 min
    4x50 smooth and long on 1 min
    4x25 open close easy moderate
    400 easy

    Total 2000scy

    I was under orders to get a feel for the water but nothing fast. I felt really good on the 4x50s going 30s with no effort. The 4x25s I really went easy.

    I am getting excited about the meet and look forward to the feeling of being shaved and tapered in the morning.
    Swim Workouts
  18. 1|16|14 LCM after 2 day's off

    by , January 16th, 2014 at 03:30 PM (Blog)
    500 free FSP

    100 back F

    100 drill F
    MAIN (12.5 wide dive section)
    8 starts from a block

    5 x 25 on 1:00 free

    • focus on turns

    1 start from the block

    10 x 25 on 0:30 free F

    • focus on the turn and the finish

    1 start from the block

    10 x 25 on 1:00 free F

    • focus the turn, speed on last several strokes, and the finish

    1 start from the block

    10 x 15M AFAP FK on 1:00
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/17/2013

    by , January 16th, 2014 at 01:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45
    1 X 200 kick 5:00
    4 X 150 50 free/50 stroke/50 free 3:00

    8 X 50 kick 1:15

    2 X 100 strong 1:45
    1 X 200 fast 4:00
    Three rounds, pull or swim.
    Negative split the 200's

    1 X 200 IM 4:00
    4 X 50 1:05 #4 on 1:45
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  20. Thu Jan 16th, 2014 LCM

    by , January 16th, 2014 at 10:45 AM (Ande's Swimming Blog)
    Thu Jan 16th, 2014 LCM

    Pool is set up for the 2014 Arena Grand Prix at Austin that takes place Fri Jan. 17 - Sun Jan 19th.

    Lifted yesterday Tue

    Whitney Coached
    6:30 to 8:00 dove in at 6:38
    swam with AlleyCat, Jim, Chris, Paul, Ned & Jeff
    Beside Larry & Gull

    Warm up
    assigned: 10 min swim
    did: 2 & went 150

    Main Set

    everything was on a 1:25 base NO breaks
    3 x 800 on 11:20 desc right into
    3 x 400 on 5:40 desc right into
    3 x 200 on 2:50 desc right into
    3 x 100 on 1:25
    started out 4th behind jim, chris & alley cat
    think I went
    around 10:20 for my 3rd 800,
    5:04 on the 3rd 400,
    2:30 on 3rd 200 &
    1:08 on last 100
    swam them free and backstroke

    200 warm down

    Next Meet:
    not sure
    probably zones, maybe Nats
    Swim Workouts