2 x through 150 swim 100 IM 6 x 100 @ 1:40 4 SDK off walls 200 BK cruise @ 4:00 5 x 100 @ 1:35 two strokes before breath 200 BK cruise @ 4:00 4 x 100 @ 1:30 no breath from flags in 200 BK cruise @ 4:00 3 x 100 @ 1:25 perfect turns 200 BK cruise @ 4:00 2 x 100 @ 1:20 perfect stroke 100 EZ 300 social kick 6 x 25 @ 45 SPRINT w/fins and paddles - went 2 fly no paddles - 2 bk, 2 fr with fins and paddles 200 float 4050 scy Our youngest daughters out of town gymnastics has taken up some of my training time lately and it I felt tonight. My stroke was a bit sloppy and I seemed to be a little of on my turns. I have about a month to get mu self ready for the SC SCM meet in Columbia. Everything will be alright.
Mon. 10-22-12 Only five of us at practice and one of them wasn't feeling well and left early. I must have missed the memo on whatever is going on around town here since no one has been showing up. The up side is plenty of feedback from coach. 600 done as -200 swim -100 kick build -repeat 8 x 50 @ 60 descend stroke count 1-4,5-8 4 x 200 pull descend @ 3:00 50 EZ 4 x 250 @ r/30-45 done as -25 fly cruise -50 back strong -75 br build -100 fr under 4IM free split 50 EZ 4 x 200 swim @ 3:15 descend 200 w/d 3900 scy The 4 x 250 might be my new favorite short set. I had time to talk with coach and push different portions a little more to see how it affected my 100 free time. I went 1:19, 1:17, 1:16, 1:15 on those which is would be a good 4IM free split for me. Yes I know a 250 is not the same as a 400, but it helped out my confidence. Tuesday 10-23-12 Very limited time in the a.m. I live less then 10 min. away from the fitness center so getting in for 30-45 minutes is justifiable to me if I have a goal. Todays goal was to stretch out a little and work my back to breast turns. I think I got it. 4 x 100 @ 1:30 w/buoy 2 x 200 @ 3:00 kick w/fins 4 x 100 @ r/15ish drill, IM order About 15 min of turn work 100 DPS Fly -Cruised this just to see how it felt. Fly is not my thing but I didn't feel like I was sinking/floundering. 100 EZ 1500 scy
-In Jan, stay out of the confident GTD kool aid. -Swim more. My notes show that I swam faster when I swam more and did less dryland. -Stretch more -Warm down more. Sounds simple doesn't it. -DPS fly might be the way to go for me in my 4IM. -Chris's rating calculator shows my IM's are my best events on all three courses. One of them is at the top of the list. The other one or two are also in the top four. -The fly and br legs of the IM are my Achilles heel. Most of my energy gets used during fly. DPS fly might be the short term answer. -KICK! KICK! KICK! Make it more of a habit while swimming in practice. I am a strong kicker compared to the rest of our team but am a weak kicker compared to most of the USMS population. -Bilateral breath when possible in practice for stroke balance. Hard for me to do when we are swimming fast. I do like breathing every 4 strokes. Maybe this will help. -Continue to have fun! Should be easy to do.
Another small crowd this morning. Swam descent but didn't have much energy and felt sloppy through thr following. 500 mix up 6 x 50 kick @ 1:30 - We were suppose to hold fastest 50 free time + 15. After two my lack of kicking really showed up. 8 x 100 on coaches whistle as a group all build. 1&2 focus only on the catch 3&4 focus only on no breath from 5yrds in 5&6 focus only on no breath within flags 7&8 3 fast strokes off wall before breathing 50 EZ 6 x 100 breast r/10 done as Kick, arms only, pull w dolphin kick, swim by 25 100 fr r/10 100 50fly/50 bk r/10 100 fr r/10 100 50bk/50 br r/10 100 fr r/10 100 50br/50 fr r/10 100 fr r/10 200 IM sprint 50 EZ 8 x 50 @ ? -5 were 10 sec max speed -3 were 15 sec max speed Try to increase distance on each rep 200 w/d plus hot tub 3700 scy I like workouts that switch things up with kicking, stroke work, ect. Just felt low in the water. I guess I need to get something done around the house between watching MSU/Iowa and the big one down here SC/LSU.
It went from mid 80's and sunny to the high 50's and raiiny in 24 hours. WTH? Still congested but made it through this quick one. 10 min choice -Got in late and did 200 w/bouy, 200 IM dr/swim by 25 2 rounds of 4 x 100 kick @ 2:15 no board #1 75 free/25 dolphin #2 50 free/25 dolphin #3 25 free/75 dolphin #4 100 dolphin 4 x 25 @ 45 -15 yrds under water fly sprint to wall 50 EZ @ 60 300 pull @ 500 pace but negative split -500 pace for me is 1:12/13. I failed the task here and went 3:38 (1:11, 1:14, 1:13) 50 EZ 8 x 100 on coaches whistle Odds 3/5/7/9 spin strokes of each wall Evens no breath between flags 300 pull @ 500 pace descend by 100 -This was worse than the first one. I was able to descend but was out too slow. 3:44 (1:16, 1:15, 1:13) 50 EZ 6 x 50 @ 60 -odds stroke, went fl, bk, br -evens free EZ 200 w/d 3600 scy I think it was a fairly good workout for me. Pacing has always been an issue for me. Baby steps.
Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following. 500 done as -25 back -25 V sit scull -25 breast -25 free DPS 14 x 25 kick w/fins @ 45 -odd dolphin w/arms out of water -evens dolphin on belly underwater 4 rounds of 200 stroke cruise r/15 100 stroke sprint @ 2:00 100 free cruise r/15 50 stroke sprint @ 1:10 50 stroke EZ Rest 60 Odd rounds bk, evens br 4 x 150 @ 3:00 -100 free build , 50 stroke sprint -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely. 200 w/d 3650 scy So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
200 DPS r/10 4 x 50 br kick r/10 200 build r/10 4 x 50 stroke build r/10 Still warming up with 4 times through --2 x 50 flip at the T @ 60 --50 stroke build @ 1:10 3 x through 400 @ 7:00 --100 at 90% --200 at 80% --100 build to 100% 4 x 100 @ 1:45 descend to 90% 100 EZ 200 stroke cruise Rest 60 100 stroke (50 AFAP, 50 cruise) Rest 60 50 AFAP 100 EZ 3950 scy It seems as if I have caught whatever my wife and little ones had last week. I feel much better today compared to yesterday but had a hard time switching gears tonight. Thankfully we had plenty of rest. I didn't swim as fast as what was expected of me but I made it through it.
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