Go Rose Bowl!

We are all still here! Yay! We really love Coach Chad Durieux. We love his assistant coaches too. Loren and Andrew are really into coaching. We love to swim. Very important. Love what you are doing.
Find a good teacher. One who loves to teach. Follow their teaching.
It is good to be consistent and stay focused.
Drive safe and stay on course.

Re: [9]

http://wingedmusictheorist-fa977523.tumblr.com/?pupivicenefun































savage.

wj: (5)

http://www.bongdrum-blog.tumblr.com/?xigabygohafone






























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listening, followed a footpath which he supposed might take him to some

mi: (6)

http://www.avantlejour.tumblr.com/?zjkjdymuxjd






























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but this time I hold out my hand to her with a grateful smile.

Swimming Updates

Hi, I have returned to update my blog.  I will try to stay attuned and complete with keeping record of workouts and trends in swimming. 
I am entered in the Rinconada Masters Spring Meet tomorrow.  I have limited the events I am training for this season.  That is 50/100 butterfly and 50/100 freestyle.  Entered 50 and 100 butterfly and 100 freestyle. 

I will embellish open water swimming soon after short course season and attempt a cross country double in September.  I am entered in the Big Shoulders 5K Saturday September 12 and then get to San Diego and swim the LJRWS(La Jolla Rough Water Swim) on Sunday.  It is too early to book flights, but I do have accommodations booked. 

OWS tentative schedule

Early June  Berryessa
Mid June  Del Valle
Mid July  Newport Pier to Pier
August  Santa Cruise Pier
Late August  Corona del Mar
September 12  Big Shoulders
September 13  La Jolla

Tuesday Wednesday Thursday and Friday

Tuesday I swam with Sara, my training partner for the long course season.  Excellent choice, we know each other well.  I think she was one of the first swimmers I got to know over the years in Santa Rosa. 

 Tuesday

400 Swimming

100  butterfly kick/drill
100 fly

200 swimming

1000 other swimming, I forget what it was, but it was meaningful

100 fly for time 1:33

1900 meters

Wednesday

500+ swimming

2x200 free
build/ no time

2x100 1 arm fly

3x100 fly/free

250 swim

250 speed play

1800 yards

Thursday

longer than normal swimming
25  minutes,
1500 yards
needed to swim some yardage, even if just that
5x50 free/fly
ez to the end

1700 yards

Friday

500 swimming

2x100 1 arm fly
2x100 fly, little breathers at wall

250 swimming

6x50fly/free

150 swimming

1600 yards

Saturday I Do What Is Prescribed By The Coach

I checked, I am good with this, but I didn't get any feedback yet.  Don't expect any, because I am my own coach, and I give feedback right here. 
I sent Coach Chad an email describing exactly what I did, times etc.
Coach Dan Greaves observed, and gave me my time for 50 fly.

Saturday

Meet warm up,
400 meter swimming
8x50 drill/swim IM order  fly/not breast
4x100 buuild on 2:30
400 meter swim

rrest

50 fly
block start
34.00

250 swimming

rest

100 backstroke
1:32
200 swim down

2200 meters

Sunday

Rest/no swim day

Monday

400 meters swimming

8x50 drill/swim
no breaststroke

2x100 backstroke, build
2x100 freestyle, build  1:30,  1:24

200 swimming

600 speed play
including no breathers, sprint to finish, backstroke starting, butterfly turns,

2000meters

Day 4 Taper?

What is tapering? We think we know, and I am sure I have hit my taper once or twice, maybe Indy 2004 and ? Not recently.  2014 PMS SC, no I was using USRPT.  USMS SC 2014, I had stopped USRPT and started TT, traditional training 1 month.  USMS LC 2013, Mission Viejo, I swam the pier to pier on Sunday and my first event was Thursday, so not really, how about 2013 USMS Indy? I need to check, maybe, and I did have some good swims.

1000 swim
8x50
 Drill/swim
  IM order
  Butterfly, no breaststroke.
2x100
  Fly/free
2x100
  Free/fly
6x50
  Free/fly

200 swim

2300 yards

Taper Day #3

Training partner too.
On my own
400swim
8x50 drill/swim IM order
4x100 free build on 2 minutes
200 ez free

With Sara
10x100 free
3rd one hard, 1:24,1:21,1:22
Ez and build other 2
200 ez

2600 meters

Taper Day 2

Trying to keep up with myself.
I did not feel peppy this morning.
1cup coffee before swim, perhaps not enough...

Swim 20 minutes
 Mixed free/back

8x50
Drill/swim
IM order

5x100 free
Descend
60+seconds rest
1:18,1:15,1:12,1:10,1:10

3 minutes ez swim

10x25 back
USRPT style
<20 p="">3 minutes ez

And I Am Back In The Water

 USMS Nationals in Santa Clara last weekend.  Okay, I had some anxiety concerns still.  I started slow, but improved on Saturday after speaking with the Santa Rosa Masters coach, about my anxious moments.  1:00.85 100 Yard Freestyle.  I really think this is possible because I swam in lane 2 next to a friend in lane 1.  I swam 50 Yard Backstroke under 34 seconds(33.98).  I averaged the weekend on Sunday, although my 200 Yard Freestyle was acceptable, as it was 3 seconds faster than 1 month earlier.  50 Yard Butterfly was high 29.67. 

I was back in the water today.  I think my back needs to swim.  Yes it does..

Two Sessions Remain

Although I do not swim until Friday, I really have three swim sessions remaining before the meet.  I include the Thursday meet warm up.  I think there is a timeline for Friday, I need to look.  100 Butterfly and 50 Freestyle are events 8 and 10, back to back.  Estimated timeline indicates that 100 fly is at 1025 and 50 free is at 1115.  I am in heat 5 lane 3 and heat 14, lane 10. 

Yesterday was a no swim day.
I rowed for 15 minutes, that is 2k plus cool down.  Shoulder maintenance exercises too.

Today is Sunday.

500 swim

4x100 backstroke
maintenance

6x25 backstroke

4x100 butterfly
ez

12x25 butterfly
pace
4x15 butterfly
 pace

10x
Texas 25s
freestyle
ez 

Peak That: Taper This

You know, it seems that I have completely missed the peak/taper thing for many meets recently.  Not this time though.  I am peaked and in the middle of the taper.  I remember thinking that I missed my peak at both Nationals last year.  I think I missed peaking at the 2013 SPMS champs too, but that is another story.  It is usually two weeks before nationals.  Dumb. 

So, I remember that directly after the PMS champs I vowed to get in shape.  Well, I am here.  I completed 10 Y sessions.  I swam 2 doubles.  I remain injury free.  My left shoulder wants to be injured.  I feel a bit bigger in my shirts too. 

I have been swimming lots of butterfly too. 

Today
Thursday

500 swimming
250 extra swimming

8x50 butterfly
25ez/25strong
no clock

250 swimming

3x
4x25 freestyle
30 second sendoff
2:30

10x
15 meter butterfly 
breakouts

100ez

6x
block starts

4 more swimming days

Taper This

Here we go. Monday.

500 swimming
250 kick on back with fins

5x100 butterfly
Strong/easy

250 swimming

4x
4x25 free
Fast
30 second takeoff
Kind of USRPT
75 second - 2 minutes rest

Finish with 20 yard no breathers
No clock
Good stroke rate
Finish with ez speed 25s

About 2500 yards

ZERO TOLERANCE BREASTSTROKE

I have zero tolerance for the devils stroke.  It is evil.  It is why butterfly was invented.

Early this AM, I was asked to do the devil stroke in the relay.  Direct email from the head coach.


Just think of all the things that could go wrong.  Start at either end of the body, it always ends up not good.  Right shoulder, check.  Elbows, check.  Groin/sports hernia, check.  Knees, check.  Hamstrings/calves/quadriceps strains, check.  And last but not least, what about the darn neuropathic condition into my foot/feet, check.

I did NOT swim any devil stroke, I only attempted to go through the motions of the stroke.  I can tell that it is evil.  STOP.

Upon returning from workout, Chad emailed as eh must have talked with Bill who has volunteered to be responsible for the breaststroke leg.  Thank you very much.

 Whatever happened to the Individual Medley. 

Today

500 swimming

5x100 backstsroke
 good work
limited rest

10x100 freestyle
on 1:30

200 ez back
100ez free
2x100 1 arm butterfly progressions

5x100 butterfly
 2x 25pace/25ez/25pace/25
 3x25pace/50ez/25pace

Cool down of about 250 yards

Goaaal...get in shape

Here we are, on the way to fast. 

It was 140 laps on Saturday
 less than 10% open turns
 maybe 8 lalps backstroke
 55 minutes

NO Swim Sunday

Monday, today

10 minutes swimming

15 minutes kicking on back with fins

5x200 freestyle
build
20 seconds rest

more than 10
 50 backstroke
descend
 last 2 40 seconds or less

2x100 1 arm butterfly progression

200 butterfly
slow
easy

2x25 butterfly
faster

Shelving USRPT

The great experiment with the USRPT methods and philosophies etc. has been put on the shelf.  I had a miserable time at the meet last week.  By miserable, I mean I underperformed.  I swam poorly.   I think I was not in very good shape.  I was also approaching sickness, as I was sick Monday and Tuesday this week. 

I have entered an intensive training period.  I rejoined the YMCA.  Goal is a minimum of 10 workout sessions, make that 12, by April 24.  I started on Tuesday. and I was there yesterday.

Sessions include rowing, pull ups, circuit training on machines, dumb bells, and benching.

Swim training this week is LSD.  Long Slow Distance.  Mindful/mindless.  That is all.

Wednesday 2000 yards

Thursday 2500 yards

Friday 3000 yards
  last 1000 all flip turns
  last 500 7:27

Meet Me At PMS Champs-Friday Saturday and Sunday

All my workouts/training/focus has been directed on the meet this weekend.  There has been only the one hiccup, last weekend's tendonitis.  Training has been focused on using Ultra Short Race Pace Training, USRPT, this season.  I feel pretty good about it.  I practiced some stuff I needed to practice.  I followed the proper methodology of USRPT,  I need to alter the time intervals again.  I believe that not only have I accomplished 'training effect' at many of the sessions, I hope that I have affected a training change.  Training effect leads to the change over time.  It means that I have had a positive physiological and mental change due to the changes brought by trainning properly.

One last USRPT Session

500 swimming
4x100 backstroke

10x25 backstroke
usrpt
19/40
fail 7

200 swimming

10x25 freestyle
usrpt
15/30
fail 5, 8

100 swimming
2x100 1 arm butterfly progressions

10x15 butterfly
usrpt
19/40
4 dolphin kicks off wall
5 full strokes
no breather

100 swimming

6x25 freestyle
texas 25
smooth
60 seconds

7 block starts

2350 yards total

650 yards USRPT

Continued Peak Training Re: PMS Championship Meet

The most recent published document related to USPRT and the associated differences and approaches from traditional training focuses on the week/days before a big swim meet.  Traditional training(TT) uses a long and widely accepted method of 'tapering'.  It involves a dramatic reduction in training yardage and focuses on speed and rest, increasing the rest interval between repetitions, while increasing pace and speed.  USRPT uses a method which is called peaking.  I remember peaking for marathons, then tapering(reducing) my mileage and carbohydrate loading.  Peaking in the USRPT method does not involve any dramatic gradual reduction in yardage, although it has been suggested in the recent research paper that reducing the USRPT repetitions during a session is indicated.  Pace and rest intervals remain constant.  It also indicates that racing skills including starts, turns and finishes can be practiced USRPT style, filling in for the extra time remaining from shortened sessions.

For instance:

250 swimming
5x100 backstroke
1:35/2:00

2x100 1 arm butterfly progression

10x25 butterfly
USRPT
15/40
fail 6

250 swimming

15x25 freestyle
USRPT
15/30
fail 5, 10, 13

250 swimming

10 freestyle turns
  looking for good break out
5 more freestyle turns
  good breakout
  fast strokes
  no breather to 10 meters

2300 yards including every thing

USRPT and Block Starts

The tendinitis has pretty much dissipated.  I stayed off the shovel today.  Soo,

500 swimming
500 kicking on back with fins
--including 5x50 alternating
--45/65 seconds

Some swimming maybe 100

10x50 freestyle
USRPT
34/55
Fail 6  10

2x100 1 arm butterfly progression

10x25 butterfly
USRPT
15/40
Fail 6 10

10 turns
Backstroke and freestyle

5 block starts