http://forums.usms.org/blog.php U.S. Masters Swimming Discussion Forums en Sun, 19 May 2013 19:56:13 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php http://forums.usms.org/entry.php?28684-Chilly-beach-swim Sun, 19 May 2013 00:19:00 GMT I enjoyed a calm but chilly nearly-2-mile swim today at Brighton Beach. Contrary to the forecasts, it was an overcast day. The crowd of CIBBOWS... I enjoyed a calm but chilly nearly-2-mile swim today at Brighton Beach. Contrary to the forecasts, it was an overcast day. The crowd of CIBBOWS swimmers that turned up this morning were looking for the sun to come out as the day, and our swims, progressed, but it stayed stubbornly hidden behind the low-lying clouds. But the beach has its own beauty that shines in any weather, and I enjoyed being in and near the water on this silvery palette-ed day.

Cara measured the water temp as we were getting in, and it was a little colder than anyone expected—between 54 and 55. This was a bit of a drop from last week. Although swimming a loop today would have boosted my confidence for the 5k swim I am doing in a couple of weeks, I was focused more on being cautious about getting too cold, and the temp reading just strengthened that resolve. I haven’t swum outdoors much this season, so I am not as confident as I might otherwise be in my cold-water acclimation. I have also been getting uncharacteristically cold in the pool this week—on Thursday at Riverbank, when Rondi and Hannah were sighing over the too-warm water, I was quite comfortable, and even grew a little chilled when we stopped to chat. So I decided today was a day to pay special attention to my body and how it was feeling, and to be sensible about turning back if I was getting chilled.

Cara, Richard, Melissa, and I set out towards the pier. There was a lot of activity down that way, with two barges stationed towards the pier’s end, repairing the damage to it that hurricane Sandy did last fall. There was also a lot of other activity on the water today, with police boats paralleling our swim route and helicopters flying low overhead. Thankfully no jet skis out today though—one benefit of the cloudy cool day! Melissa and I separated from the others after a bit, and ended up swimming together past the aquarium and to Coney Island. It seemed like a very long time since I had been out this way, and I was glad to see the familiar sight of the Cyclone and the rest of the amusement park as we passed by. By the time we reached the WonderWheel, just a couple of jetties short of the pier, I was beginning to get chilled and was ready to turn around. Melissa decided to come with me, so we reversed course and headed back to our starting point.

I was a little worried about the cold I was feeling, but also enjoying the sensation, and glad I had a swim buddy with me today. We made good progress, even against the current—I was ready to be back at this point and was swimming harder, rather than being the sight-seer I’d been on the way out. We were swimming a bit further out now, but as we passed by the jetties I could still detect a fishy smell at each one. A couple of times I turned over and backstroked in order to watch the helicopters swooping low over us, and wondered what they were doing, and if they were watching us swim below. After the last long jetty I pointed myself towards the pavilion on shore. I could see the group of CIBBOWs swimmers congregated on the sand, and I was glad I was close to the end.

When I got out I got dressed quickly on the beach. Melissa and I had been in about an hour. I had packed plenty of warm clothes and a down jacket, even though I hadn’t been sure I would need them today. I shivered as I drank my thermos of hot tea and welcomed the others as they trickled back in from their swims. I had gotten chilled through, but not unpleasantly so. Several of us compared our mottled skin as blood flow returned the surface unevenly and made interesting patterns on our legs.

I didn’t have time to hang out much afterwards, but enjoyed the subway ride back with my pal John. The trains were packed with finishers from the Brooklyn half-marathon, which finished at Coney Island and attracted over 20,000 runners. A couple of today’s swimmers today ran that race, then swam with us afterwards!

It’s unusual that the water is warming up so late this year. The first race in the area takes place next weekend—the Great Hudson River swim, put on by NYCSwim. It’s short, and allows wetsuits, but even so I hope the water is out of the 50s by then, because temps like today’s can be a shock to swimmers unused to them, no matter what they are wearing. ]]> swimsuit addict http://forums.usms.org/entry.php?28684-Chilly-beach-swim http://forums.usms.org/entry.php?28683-Week-33-Saturday Sat, 18 May 2013 20:16:50 GMT Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he... Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he still really enjoys them) and my daughter just did not want to swim today(she is already swimming 5 days a week at 9 years of age, but is really enjoying it). I decided I,was going to do a pyramid swim today and thought the pool would be setup short course but to my pleasant surprise it was setup long course. I modified the pyramid slightly only going upto 400s but held a pretty quick pace and felt pretty good throughout. I really need to get my yardage backup and this will no doubt hurt, but longer term this will be good. I am going to,sit down with my coach in the next two weeks and work on next years goals and put a plan in place. Despite short course Nationals only just finishing I am ready to get going on the next set of goals. This morning I even caught myself thinking about doing long course nationals in August. My wife will kill me and I know I promised I would back off over the summer, and long term it will be better to reenergize and focus on a longer term goal, but it's tempting.

Warm up
400 free with snorkel
6x50 alternating catchup and finger drag drill on 45

Main set
All done with paddles and buoy
100 on 1.20
200 on 2.40
300 on 4mins
400 on 5.20
400 on 5.20
300 on 4mins
200 on 2.40
100 on 1.20
10x50 kick on 1min
10x50 catchup with 6 beat kick on 50

Warm down
300 easy swum 50 back, 50 free

Total 4000meters

I felt pretty good on the pull set and held 1.08 pace the whole way. I felt quite sore after the second 400 but kept my stroke long and concentrated on quick turns. I noticed in all my swims in Indy my turns were ok, but very slow. I know at 6.5 feet it's hard to tuck into a tight ball but I need to get over quicker. As i write this entry I am tired but I guess that's what happens when you taper all the way to no yardage and then build it back up again. I want to build a good base this summer and fall as a platform for next year. ]]> StewartACarroll http://forums.usms.org/entry.php?28683-Week-33-Saturday http://forums.usms.org/entry.php?28680-Sat-May-18-LCM-at-the-Nat Sat, 18 May 2013 16:03:17 GMT Swam at the Nat this morning. Dave M was there, but Dave B ad Peter were no shows. It was like a madhouse. We had 9 people in our lane - 3 of us... Swam at the Nat this morning. Dave M was there, but Dave B ad Peter were no shows. It was like a madhouse. We had 9 people in our lane - 3 of us doing one thing with a 4th doing some of our stuff but not others, and 5 either doing something different or doing the same thing at a different time. Added some excitement to the swim! And then the mass of youth swimmers showed up. At first, I could watch the intervals, but then there was no way - it was just go after and before the others . Oh well, still got a pretty good workout in even though it was limited to 85 minutes.

5x100 Free on 1:45
4x50 Kick
5x100 Free w/paddles
4x200 Free w/paddles
10x50 Back w/paddles
200 Free
4x50 Back
2x100 Free
4x50 Back
4x50 Free
4x50 Free
2x50 Free
2x50 Back
100 Back w/paddles

4000 meters
85 minutes ]]> David W Cochran http://forums.usms.org/entry.php?28680-Sat-May-18-LCM-at-the-Nat http://forums.usms.org/entry.php?28678-Saturday-5-18-13 Sat, 18 May 2013 14:54:06 GMT Saturday 5/18 AM only SCY 400 swim 8x50 @ 1:05 drill 2 each stroke 8x100 @ 2:00 50 kick/50 build 2 each stroke 3x100 @ 1:40 D1-3 I.M.... Saturday 5/18

AM only SCY

400 swim
8x50 @ 1:05 drill 2 each stroke
8x100 @ 2:00 50 kick/50 build 2 each stroke

3x100 @ 1:40 D1-3 I.M.
6x100 @ 1:20 RED HR
3x100 @ 1:40 D1-3 I.M.

100 EZ

8x
3x100
1 @ 1:10
1 @ 1:15
1 @ 1:20

200 EZ

400 for time (4:17)

100 EZ

Total: 6000 ]]> Calvin S http://forums.usms.org/entry.php?28678-Saturday-5-18-13 http://forums.usms.org/entry.php?28677-Friday-5-17-13 Sat, 18 May 2013 14:50:49 GMT Friday 5/17 AM only SCY 500 swim 4x 50 @ 1:00 pull w/ buoy only 100 @ INTERVAL 50 @ 1:00 drill Friday 5/17

AM only SCY

500 swim

4x
50 @ 1:00 pull w/ buoy only
100 @ INTERVAL
50 @ 1:00 drill
100 @ INTERVAL
INTERVAL = 1:15/1:10/1:05/1:00 by RD

10x50 @ :45 kick w/ board + fins
8x50 @ 1:00 AE

Total: 2600 ]]> Calvin S http://forums.usms.org/entry.php?28677-Friday-5-17-13 http://forums.usms.org/entry.php?28676-Friday-May-17-2013-5-30-7-30pm Sat, 18 May 2013 04:17:24 GMT 28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my... 28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my taper yardage took me down below 2000 a practice leading up to the meet.

In other dumb news:
http://www.swimvortex.com/disdain-fo...-overwhelming/
I think this is one of the dumbest ideas that FINA could ever be considering to change. Why would they even think of making unlimited SDKs to the 15 meter mark in breaststroke?? I could do that, then do my pulldown, kickup, and be at the wall. 25 yards completed without doing a single stroke. Granted I couldn't exactly keep that up for a full 100 or 200, but it would completely change anything about the stroke.

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

The kids were all tired and worn out at practice tonight as well. I guess that big fin/paddle set we did last night made others tired as well. Normally the kids are all peppy and won't stop talking, but you could just sense they were wiped out. I was even running down Jared in the IMs and breaststroke tonight, which isn't normal!!

Warmup:

300 Free
(300/300)

10 x 100 Kick w/ long fins @ 1:25
did 6 SDK, then 4 Flutter Kick w/ board - I hate flutter with a board AND fins, but had to do something different.
(1000/1300)

Main Set(s):

8 Rounds of:

• 200 IM (25 EZ/25 Fast) @ 3:30
• 50 Fast @ :50 (1&2 Fly, 3&4 Back, 5&6 Breast, 7&8 Free)

I was around 2:30s + - a few seconds on the IMs, and rocked the 50s.

200 EZ
(2200/3500)

6 x 200 Free Pull @ 2:40

• #1/#4 - EZ breathe every 3
• #2/#5 - Build by 50s breathe every 3
• #3/#6 - FAST breathe how you want to - right, right, right, right, right, right, right, left
• went a 2:05 and 2:06 on the fast ones.

(1200/4700)

10 Rounds of: (non-Free on these) (at least 5 of them must be "best stroke")
I did the first 5 Fly, then 2 Breast, 2 Back, and 1 Breast

• 50 Build @ :50
• 25 ~90% Fast @ :45
• 25 ~100% Fast @ :45

(1000/5700)

300 Cooldown

------------------------------
6000 Yards ]]> jaadams1 http://forums.usms.org/entry.php?28676-Friday-May-17-2013-5-30-7-30pm http://forums.usms.org/entry.php?28672-Fri-May-17-A-Traditional-Workout Sat, 18 May 2013 01:07:01 GMT Swam a more traditional workout today. Got there and synched in with Keith doing 100's, 75's, and 50's. Swam these pretty hard - not sprinting, but still pushing my speed. Planned on doing about 4500 yards but ended up at 5300.

6x100 warmup
100 Back
8x100 Free on 1:30
100 Back
8x75 Free on 1:05
100 Back
8x50 on :50
200 kick
5x200 Back w/paddles on 3:00
200 kick
6x100 w/ paddles - Odds Free on 1:25; Evens - Back on 1:30
10x50 Back/Free w/paddles on :45
100 Kick

5300 yards
101 minutes ]]> David W Cochran http://forums.usms.org/entry.php?28672-Fri-May-17-A-Traditional-Workout http://forums.usms.org/entry.php?28670-Week-33-Friday Fri, 17 May 2013 22:56:44 GMT I had a good practice today. We worked as a group on drills which was fun. We were given a drill that really helped with my catch. I dont know what... I had a good practice today. We worked as a group on drills which was fun. We were given a drill that really helped with my catch. I dont know what its called, but you basically swim with your hands in the catch position out front, and then use each arm from the catch position. The weird part is that your hands are almost acting like a break since you start with the hand bent.

400 free with snorkel
6x50 finger drag drill on 45
8x50 shark fin drill
8x50 kick with hands in the catch position
8x50 catch drill(as described above)
6x100 25 catch drill, 75 perfect stroke with 10 seconds rest
3x200 kick with fins on 3 mins
2x(4x25 swum 12.5 fast 12.5 easy, 12.5 easy 12.5 fast, 25 easy, 25 fast, 2x50 on 40)
200 easy

Total 3700 ]]> StewartACarroll http://forums.usms.org/entry.php?28670-Week-33-Friday http://forums.usms.org/entry.php?28669-They-must-have-been-from-out-of-town Fri, 17 May 2013 21:41:14 GMT On Fridays I usually sleep in and enjoy an easy mid-day swim after Thursday night’s late-night diving practice, and that’s what I did today. (For... On Fridays I usually sleep in and enjoy an easy mid-day swim after Thursday night’s late-night diving practice, and that’s what I did today. (For this mostly-early-morning swimmer, anything that ends at 10pm qualifies as “late night,” especially if it’s in the far reaches of Queens.) I swam at the Y in the early afternoon, and did the following:

1000 scy warmup (400s, 200k, 200p, 200 RIM d/s by 25)

1000 straight, done as (4 x 50 build / 25 fast / 25 easy) + 600 moderate free

100 warmdown + dolphin dives

I had intended to do 6 x 100 (50 build / 25 fast / 25 easy) as my main set, but after enjoying my own lane for most of the warmup I ended up with 3 lanemates in the Y’s narrow fast lane for the rest of my swim. They were all ultra polite, though, and tended to stop at the wall to let me pass anytime I was anywhere near them. On my first few 100s, someone had just stopped to let me go by as I was ending each one, so I kept on going. (The alternative, stopping for 10 seconds rest or so only to catch them on the next lap if they went, or causing them wait even longer time if they wanted to go behind me, seemed like it would discourage their politeness. I’m all for having lanemates who are aware of where others are in the lane and willing to stop and let faster swimmers ease by at the walls, especially at this pool where there’s little room to pass to the straightaway.)

By the time this happened a fourth time, I was beginning to wonder if there were a conspiracy afoot to keep me from ever getting any rest at the wall! But I decided if my lanemates were somehow in cahoots to keep me swimming, I would just roll with it. So instead of trying to continue with my original set, I turned it into a lovely long easy swim, and enjoyed never having to worry about catching or passing anyone. It was very relaxing, and just what my sore muscles needed.

After swimming, I went upstairs for stretching and arm weights—making some inroads in both areas.

I had a good diving practice last night. I finally learned how to do a full forward approach—until now I had been using an abbreviated two-step takeoff (lunge + hurdle). By the end of last night I was getting the hang of adding three steps and a backwards arm swing before that motion, and finding a bit more height off the board as a result. I did my best one-and-a-half yet off the 1m board, and want to add that to my dive list at the next practice meet, now that I can do it without crashing into the water forehead first. Progress is sweet! ]]> swimsuit addict http://forums.usms.org/entry.php?28669-They-must-have-been-from-out-of-town http://forums.usms.org/entry.php?28668-Post-Nationals-Questions-Quandries-and-Ruminations Fri, 17 May 2013 20:10:22 GMT So, I felt really awesome swimming after nationals this week. My FR felt so good and easy... I thought that maybe I just got my taper slightly... So, I felt really awesome swimming after nationals this week. My FR felt so good and easy...
I thought that maybe I just got my taper slightly wrong.

I instinctively wanted to swim hard today and I did a 100-500-100 pyramid and was pretty aggressive throughout. So I'm unsure if I need to rest a little earlier next time...it can't hurt to try I guess. I think I will try it for SCM in BU--which is an odd meet for me as my performances have been great or craptacular.

A 2nd thought I had is that I'm still pretty hairless--relax ladies. Which begs the question, should I swim clipped throughout the year and just shave off the stubble and dead skin prior to a big meet?

I know this is contrary to conventional thinking, but if the goal is to condition my mind and body in to swimming fast--does swimming "hairy" contradict this?

I guess it's along the theory of no longer wearing a drag suit because it teaches the body to swim slower. Or, the idea of swimming in a tech suit to get used to moving as a faster pace and holder a better body posture.

What say ye? ]]> SwimStud http://forums.usms.org/entry.php?28668-Post-Nationals-Questions-Quandries-and-Ruminations http://forums.usms.org/entry.php?28667-Friday-May-17 Fri, 17 May 2013 19:49:08 GMT *Swim/LCM/Solo: Warm up: *400 various 100 scull w/agility paddles 6 x 50 DPS free w/agility paddles @ 1:10 50 EZ 4 x 50 w/fins, 30+ shooter... Swim/LCM/Solo:

Warm up:

400 various
100 scull w/agility paddles
6 x 50 DPS free w/agility paddles @ 1:10
50 EZ
4 x 50 w/fins, 30+ shooter + 20- EZ kick @ 1:15
50 EZ

Main Sets:

5 x 30 burst + cruise, dolphin kick @ 1:00
50 EZ
5 x 30 burst + cruise, fast hands drills @ 1:00
100 EZ

4 x 50 w/fins + 150 EZ
1 = fly, 90%, 28 mid
2 = fly, AFAP, 27 flat
3 = back, AFAP, 29 flat
4 = breast, AFAP, 31

2 x
4 x 50 kick @ 150ish pace @ 1:15
-- 4 w/board & fins, 4 backstroke kick w/fins
-- held mostly 32s, couple 33s
100 EZ

50 EZ

Total: 3000


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

I could really feel the power wheel rollouts and twisting exercises from yesterday! The kick set was also very ouchy. The length felt endless. I discovered one good thing about long course today -- I don't mind long course breaststroke bc I can see where I'm going. I realize this means my head isn't down, but still. I detest long course backstroke. My only focus event for Zones will be 50 fly. My other events are just filler. :)

It was lovely. The pool was practically empty; what a great place to practice. The only negative is the drive.

Taking the day off tomorrow. After Lil Fort's soccer game, I'm heading to the the PV Masters spring picnic.

I signed up for LCM Zones, just entered my recent best times. Hoping for a big rest between 100 back and 50 free. At least women swim before men, so that will help. Speaking of best times, whoa!, there was a TON of sandbagging at nationals. :bolt:

Event Number	Gender	Distance	Stroke	Time	Date
3	Female	100 LCM	Back	1:15.90	06/22/2013
7	Female	50 LCM	Free	0:29.29	06/22/2013
13	Female	50 LCM	Back	0:32.43	06/22/2013
41	Female	50 LCM	Breast	0:39.15	06/23/2013
47	Female	50 LCM	Fly	0:30.47	06/23/2013
49	Female	100 LCM	Breast	1:29.10	06/23/2013

]]> The Fortress http://forums.usms.org/entry.php?28667-Friday-May-17 http://forums.usms.org/entry.php?28663-05-17-13-Friday-workout Fri, 17 May 2013 16:18:50 GMT Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in. SCY 600 Warm up 2 x 100 - 1:30 2 x 100 IM - 1:30 5... Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in.

SCY

600 Warm up

2 x 100 - 1:30
2 x 100 IM - 1:30

5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40)
150 Easy

5 Rounds of:
* 100 Up/Down Kick - 1:30 (:05)
* 100 Pull - 1:30
* 100 Up/Down Kick - 1:30 (:05)
* 200 - 3:00 convert free -> Br (original interval was 2:30 - we decided 3:00 was more realistic)

200 Cool down

(4750 Total) ]]> pmccoy http://forums.usms.org/entry.php?28663-05-17-13-Friday-workout http://forums.usms.org/entry.php?28655-Good-Pace-Friday Fri, 17 May 2013 11:37:23 GMT I must say I am getting faster and better with my pacing. Todays times were much closer to what I did back in 2008 than here recently. Tomorrow... I must say I am getting faster and better with my pacing. Todays times were much closer to what I did back in 2008 than here recently. Tomorrow will be stroke work over a longer period of time.

The shoulders have calmed down, the left elbow is still a problem but if I remain diligent with the trigger point therapy, it should resolve as well.

500 free
500 free kick w/zoomers

3 times thru
4x100@1:45 free w/paddles & bouy
200@5:00 back w/paddles & bouy
Round 1 went 1:35, 1:33, 1:32, 1:30, 3:01
Round 2 went 1:34, 1:32, 1:30, 1:28, 3:06
Round 3 went 1:30, 1:31, 1:30, 1:28, 3:16

500 free EZ

Total 3300 meters ]]> Donna http://forums.usms.org/entry.php?28655-Good-Pace-Friday http://forums.usms.org/entry.php?28654-Thursday-May-16-2013-7-00-9-00pm Fri, 17 May 2013 05:17:08 GMT I talked with coach John about when we may be getting into the outdoor pool. He told me that it is full of water now, and they're going to begin heating it on Monday, so in about 3-4 days after that it should be "swimable". So he says...he's not the one getting into the frigid water!! But it looks like my LCM adventures may begin as early as a week from now. That will give us just about a week to work on our swimmer's tans prior to the home LCM meet the first weekend of June.

Warmup:

600 (25 Free/25 V-Sit Scull)
(600/600)

16 x 50 Flutter Kick w/ board @ 1:10 (held :44-:47s)
(800/1400)

16 x 50 IM Order 4x thru @ 1:00
I did these fast, roughly :30 Fly, :36 Back, :37 Breast, :28 Free
It's pretty sad that my breast is almost the same speed as my back in practice times.
(800/2200)

Main Set: All w/ paddles and long fins

8 Rounds:

• (for reference my 200 Free time is 1:54, so 100s :57, 50s :28.5 times to shoot for)
• 100 Free @ 1:30 at 200 Pace
• 50 Free @ :45 EZ Peezy
• 50 Free @ 1:00 at 200 Pace
• 25 Free @ :45 faster than 200 Pace
• 25 Free @ :45 AFAP Blasto
• I did fine for 4 Rounds, holding at or faster than my "pace times", then I had to back off a bit to around 1:00/100 pace. I guess the IM 50s early did me in a little more than I thought.

200 EZ
(2200/4400)

10 x 50
Odds Front Scull @ 1:15
Evens Breast Fast @ 1:05 (held ~:38-:39s)
(500/4900)

4 x 25 Free AFAP @ 1:00
(100/5000)

300 Cooldown

--------------------------
5300 Yards ]]> jaadams1 http://forums.usms.org/entry.php?28654-Thursday-May-16-2013-7-00-9-00pm http://forums.usms.org/entry.php?28648-Fun-with-birthdays-and-primes Thu, 16 May 2013 20:07:26 GMT Today was a birthday swim morning at Riverbank for one of my lanemates. Two friends and I put on our festive flowery swim caps and did the following... Today was a birthday swim morning at Riverbank for one of my lanemates. Two friends and I put on our festive flowery swim caps and did the following set to celebrate:

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

43 x 50 @ whenever-lane-space-permitted intervals (usually 5-10 sec. rest, with a few chat/calculation breaks), with all FR except prime numbers = non-free
[I did BK for the non-free lengths, and sprinted the triangular numbers and kicked the cubes just for good measure.

200 warmdown

This set really brought out my high-school-math-team-geek tendencies. Since all my sprints but one ended up being free, I wondered if 3 were the only prime triangular number. It seemed like that had to be so, but it took me a few 50s to work out a proof. After the set was over we noticed that our ages were all now prime—I wondered if this had happened before (the answer is yes, it was in fact the fourth time during our lifetimes). It would be nice to think we’ll be around to celebrate the next occurrence, but that's a ways off—I would be competing in the 105-109 age group by then!:) ]]> swimsuit addict http://forums.usms.org/entry.php?28648-Fun-with-birthdays-and-primes