I woke up late but managed to get a short stretch out in. I don't have much time in the morning anyways. I did have something planned but I felt so good on the first swim that I just kept going.
1000 w/buoy and snorkel
200 backstroke kick work walls only
6 x 25 dolphin kick on front w/snorkel
6 x 25 breast swim w/snorkel
6 x 25 fly swim playing around
This is hardly worth writing down. The entire session was spent playing around with body/head position and some stroke work. I do some real work tomorrow.
10 min choice
3 x 100 kick w/fins descend @ 1:45
--alternate hands at side/streamline by 25
4 x 25 kick w/fins dolphin kick on back @ 30
4 x 25 kick w/fins flutter kick on back AFAP @ 30
--stay on top of water, fast feet
3 x 100 kick on back no fins descend @ 2:30
5 x 500 @ 8:00 done as
1. 100's at 70,90,100,70,100 %
2. 75's at 70,90,100 % ,50 cruise, 75's at 70,90,100 %
3. build 50's 1-5 and 6-10
4. swim for time
No energy tonight. Ended up skipping lunch and working late. This would explain a lot. I did fairly well but was disappointed in my timed swim. I did get myself entered for the Pan Am games today. Early registration ends tomorrow. It will save you $20.
Due to child obligations, I won't be able to make it to any meets this spring so now I have something to train for. As much as I like to swim, I always need something to work towards.
Tonight was a mixed bag of smal sets. We were given a good bit of rest so we could pick up the intensity a little.
10 min choice
50 fast vert kick/6 spin strokes/fast flip/sprint back to wall rest 15
three more but with 7,8,9 spin strokes
400 (50,cruise/50 sprint/50 overkick swim/50 sprint)
9 x 50 @ 50 descend groups of 3
6 x 50 back @ 55 (6 SDK of walls/4 fast strokes/ez to wall)
400 pull (3,5,7,9 by 25 exhale the entire time face is in water)
2 times through
2 x 100 neg split r/45
2 x 50 build r/30
4 x 25 sprint r/15
rest 60 and repeat
3 x 150 @ 2:45 (100 @ 500 pace/50 stroke choice sprint)
I pushed myself harder tonight than I have in a long time. Maybe it was the added rest. Maybe it was the full moon. Six SDK of the walls for backstroke is about right for me. Any more and I am faster on top of the water. I have a lot of catch and head position work to do on freestyle. Bad habits are hard to change.
10 min choice
8 x 25 @ 60
--swim a 25 then kick hard with arms straight against wall
400 moderate swim w/bouy
--do fast open turns w/focus on keeping knees tight like for fly and br
3 times through
200 (75 strong/25 build to 90%) r/30
6 x 25 @ 30 (alternate moderate and sprint)
9 x 150 rest 15
1-3, 100 free build/50 back
4-6, 100 IM 90%/50 back
7-9, free w/bouy even split 50's
8 x 50 @ 60 3/5/7/9 by 50 focus on core
I climbed out of bed 15 min before practice started this morning. Missed most of the 10 min warm up and wasn't feelin' it the rest of practice. Thankfully it wasn't bad this morning. Second day of rain here at the beach. Last Sat night it snowed here. Looks like a good day to do nothing.
We have had a small showing at practice following our meet last weekend. Coach is out of town and asked if I would bring in a workout. I guess she needed a break from all of us. Not feeling creative again, I stole this one from Tall Paul and part of one from Laurie.
200 IM drill/swim by 25
200 pull DPS
"Thorpe test set" 40 x 50
We started at base/2 + 5 and added 10 each set
16 x 50 every 4th at 200 pace
12 x 50 every 3rd at 200 pace
8 x 50 every other one at 200 pace
4 x 50 all at 200 pace
16 x 25 kick @ 45 IMO
8 x 50 @ 60 IMO cruise/build by 25
400 (25 stroke/75 DPS free)
Not feeling very creative so I decided to borrow one of the workouts from the Stroke and IM workout forums. I used most of it and made a few minor changes. Thanks Laurie!
200 free drill/free swim by 25
200 IM drill/swim by 25
4 x 50 IMO build R/15
700 alternate 100 free/100 back R/30
4 x 150 alt. 25 stroke kick/50 free R/20
500 alt. 100IM/100 stroke R/20
4 x 100 stroke R/15 (odds bk, evens br)
4 x 75 (25 stroke/50 free) R/10
masters minute or two
4 x 25 IMO sprint @ 45
I swam about 4500 on Wed but other than that I have not been in the pool at all this week for various reasons. It felt good to be back and this one went by quickly. Didn't push any of the main set and just focused on form and turns.
Was a bit tight this morning but it all seemed to work itself out during warm up. I had another good day of swimming for me.
First up, 4IM. Had a lot butterflies in my stomach before this and decided to take the fly out easy and see what I would feel like afterwards. My fly sucks but I like this event. This is about the 5Th or 6TH time I have tried the 4IM
42.19 43.08 OUCH!!
Happy with the time drop but not thrilled with the fl and bk splits. Lots of work to do here and if I get my fly technique down I have the potntial to drop some more time.
previous best 36.63
I have broken 35 on a relay before and hoped for a little more but this is fine.
200 free. I entered this just to see what I could do.
previous best 2:20.43
34.86 1:10.68 2:18.07
I am happy with these splits and probably could have pushed the whole race a little more. Lack of experience.
200 breast. Filler event and I think it might help out with my IM's.
previous best 2:57.69
45.40 1:31.37 2:57.16
I just tried to stay long and work the turns a little. Defintely not my race but again I am happy with the splits.
Today I was laid back after the 4IM was over. My better events were yesterday so there was little self inflicted pressure today. Back to lab tomorrow in the pool and next stop will probably be Sarasota unless I can find another meet that doesn't interfere with dance and gymnastics.
I had a decent meet today.
First up the 500. Self inflicted pressure on this one. I was 6:11.38 in Greensboro last year.
37.06 1:15.78 6:07.25
Absolutely thrilled with this. As you can see my pacing is not very good. This is the fastest I have been since 2010.
Next was the 200 back. I really wanted this one. Entered with 2:38.96 from last year.
39.57 1:19.61 2:36.70
Again I think this is the fastest I have been since 2010. I think I was a little too relaxed on this race and probably could have pushed this a bit more.
50 free. I never swim this except for relays. I never heard the "take your mark" command. EVERYONE was gone before I realized what was going on. Ended up with a 29.17. No further comments except two others had the same issue in other events.
Mens medley relay, went backstroke. Not my best event.
Previous best 50 bk is 36.22.
Went 33.75 NICE!
Mixed medley relay, went backstroke two heats later.
Went 34.04 The 33.75 wasn't a fluke.
50 back went another 34.04
200 IM. Was 2:34.66 in Greensboro last year.
46.58 Piano always falls here
Was too relaxed and went out way too slow and never got going. It was race number seven of the day but I am better than this. No complaints and I am glad the day is over. I am happy with my swims and my crazy 50 gave us something to talk about.
SC SCY state meet starts tonight with the mile. Usually before a big meet I send out some sort of message to my teammates to try to pump them up a little. This year I went cheesy with this little message. Keep in mind it was done quickly with not much thought.
'twas the night before race day and all through the house not a swimmer could sleep not even there spouse.
I had packed up my swim bag and it lay by the stair.
Extra goggles, caps and my racing suit with a small tear.
My children were all asleep in their beds.
While 14 races played out continuously through my head.
14 races, have I completely lost my darn mind?
All I can do is hope the stroke and turn judge will be rather kind.
I trust my coach and all of the work I have done.
Hangin with my teammates is the best kind of fun.
Should I check my bag AGAIN to make sure its all there.
I glance through it quickly with a very intense stare.
Will my body make it through race one, the unforgiving mile?
Would I get the "mercy clap" cause my race took quite awhile?
13 races still to follow that beast.
Social Sat night with friends to enjoy a grand feast.
Two of my favs come on Sat, the 500 and the 200 back.
Thankfully they are not scheduled to be back to back.
In the 4IM I made to the fast heat.
But seriously doubt there is anyone there I will beat.
In that race I will be swimming in lane eight.
Maybe "outside smoke" is the nickname I will soon take.
If I make through that one I will feel very proud.
And know that my two girls will be cheering so loud.
I have swum these races over and over in my mind.
I'm sure the championship trophy we will soon find.
Yes I know it is goofy and slightly on the cheesy side, but who cares.
Swam my usual 1650 race/warm up for the rest of the weekend. The mile and I don't like each other much. A teammate and I took turns drafting of each other and cruised the entire way. So I guess I can't really count this one as a race.
Last team practice before our SCY state meet. Short, fast stuff tonight. Went a little some like this.
400 mix up
8 x 50 @ 60 25 dr/25 build
-went IM order
4 x "100" done as
-50 stroke at 90% r/10, 50 free ez r/30
4 x 100 choice w/perfect form @ 1:50
-went IM ,bk ,br, fr
4 x 50 choice descend @ 60
10-15 min of turn work
4 x 25 sprint r/10 , 75 float @ 3:00
start work and hot tub
Nothing exciting here. Just a little speed work and feeling fast.
400 mix up
300 3 stroke burst off walls (alt. fr/stroke by 50)
2 x through , rest 10 between everything
4 x 50 drill
4 x 50 drill
**went back for round 1, br for round 2 (ouch!)
turn practice and starts
Getting ready for our meet this weekend. I don't have a large enough base to taper from but will rest a little bit this week. No dryland this week, only some stretching and we will see what happens.
450 (100 fr/50 stroke)
100 ez kick
6 min kick
-30 sec ez, 20 sec sprint
2 x through
50's at 90%, pulls are cruise with perfect form
2 x 50 @ 45
100 pull @ 1:45
4 x 50 @ 50
200 pull @ 3:30
6 x 50 @ 55
300 pull @ 5:00
We had another set to do but worked on starts instead. I felt better today than I have the past couple of weekends. This will help my confidence level leading into our state meet next weekend. I am starting to bet excited about next weekend and am happy with the spacing of my events. I think that I only have two events each day that will be back to back. Time to go to work to make a little extra cash for our Sarasota trip in June.