Tonight was more of a splash around day. There were only 5 kids that came to the practice. Due to a calendar change mix up, 4 others showed up at the earlier time slot with the other group...so they swam then.
It was a really laid back practice...set up by John for the kids tapering for Sectionals next week...though the 5 of us there were not going to Sectionals. Oh well, it was nice to go easy, and fast too.
800 (25 Free/25 Back/25 V-sit Scull/25 Free)
16 x 25 SDK w/ short fins underwater @ 1:00
3 x Broken 200s @ 6:00 w/ :15 rest between each 50 - Do Major Strokes
1st Fly - broken ~2:102nd Fly - broken ~2:073rd IM - broken ~2:13
3 x 200 (50 EZ Drill/50 EZ Swim) @ 4:30
16 x 25 @ 1:00 Choice/Major Strokes (1 EZ/1 Build/1 AFAP)
did all Free - had fun with these
THere was another 30 minutes of stuff on the board, but I chose to get out and get some rest for my work in the morning. Overtime is good, and I'll get it when I can!
GTD is catching up with me slowly with all these taper workouts lately. I need to get cranking back up again soon, even though I've only got 7 days left till my trip out of the country.
John is gone to Federal Way for Sr. Sectionals Championships, where I guess Missy Franklin is heating up the pool. My two teammates swam well today. Hannah went a 52.1 to place 38th in the women's 100 Free. Top 32 make finals. She was just 3 tenths off from her high school state time, so that was good. Jared swam a 200 Breast today and got a best time of 2:15. Not bad for a just turned 15 year old. Congrats to both of them. They'll be swimming an event each day all weekend.
So we had a substitute coach today. It was our Novice coach, who is also the masters coach, so it was nice to see her. As far as coaching the practice groups...it was kind of like I remember when we had a substitute teacher in school. Hectic as hell. We were divided into 3 groups: The sectional tapering kids from both groups (in 2 lanes), the leftover Black Group (in 1 lane), and the White Group (in 3 lanes).
I was in the Black Group lane. We had 6 people in there of varying ability levels, but mixed well enough, did a :02-:03 sendoff between people. I didn't push things as hard as I normally do, just to keep the chaos to a minimum.
2 x 200 "IM" (25 Str./25 Free) @ 3:30
8 x 50 Choice @ 1:15 EZ/Fast by 25s
3 x 200 @ 1:00 rest - I started the 1:00 from the 2nd person in the lane, to be fair to the group.
1st 200 is EZ Free (2:25ish)2nd 200 Free Pull (2:20ish)3rd 200 Fast Free (2:15)
10 x 100 SDK w/ short fins @ 1:30 (ranged 1:16-1:20)
2 x 300 @ 6:00
1st Free (3:30)2nd IM (3:55)
200 Free Drill (did 3 stroke breathing) w/ Sun Yang 3 breaths on first 3 strokes off turns as well. Fun to "play"
6 x 100 Fast Free @ 2:00 (went 1:02s)
Got out early for work in the morning again. I guess this is my last 4:00am morning, as they're going back to 8 hour days next week, so I'll get to sleep in and only have to start at 5:00am.
400 Free breathe every 5 (or 2 or 4, or 2/2/2/2/2/1)
400 Kick w/ long fins
400 Free Pull breathe every 5 (or whatever)
Masters just don't need to constrict their breathing IMO
16 x 75 SDK w/ long fins @ 1:30
4 Rounds of: EZ, Build by 25s, EZ, SPRINT
went :43s on the fast ones, :41 on the final one
4 x Broken 100s @ 3:30 w/ :10 between 25s
Sectional Kids went to the deep tank for some cross pool sprints or something, we did:
4 x 200 Fast, Max Rest, Choice of Stroke @ 4:00
#1 - Free - went 2:06#2 - Fly - went 2:18 dying...this hurt at the end#3 - Free - went 2:12, still hurting from the fly#4 - Back - went 2:30
1000 Free (50 EZ/50 Moderate) breathing every 3
I did a 500 and got out...gotta work at 4:00am again. I'm starting to get used to the minimal rest stuff now.
We started out with a small awards from the meet last weekend. It was a last chance qualifier meet for the Sectional Meet in 2 weeks. A few kids got some of their times for the meet.
Our group was split into 3 different workouts today. 2 kids super tapering for Sr. Sectionals this weekend, 9 semi-tapering for Sectionals in a week and a half, and 8 or so doing endurance based not-fun workout.
Luckily, I got put in with the kids tapering for Sectionals, even though I'd probably rather do the endurance workout, my body probably couldn't handle it right now anyway.
I don't mind taper time right now, especially with how tired I am. Let the kids taper, I'll join right in with them.
600 (25 Free/25 V-Sit Scull)
10 x 100 SDK w/ short fins @ 1:40 Odds EZ, Evens Fast
my fast ones I ranged from 1:10-1:14. I found if I came off the wall on my stomach or side vs. on my back, I could SDK further.
3 x Broken 200 Stroke @ 6:00 w/ :15 rest between 50s
I did Fly - 1st time in a long time that I've actually had the lane space to truly do fly in practice.
Went Broken ~2:07, ~2:05, ~2:06
I wasn't exactly all out, but it was a strong pace and felt good.
10 x 50 Stroke Drill Choice @ 1:30
Did Fly, 3-3, 2-2, 1-1, then Full Stroke to end
10 x 25 from the middle @ 1:00 working on fast good turns
6 x 25 ALL OUT Choice @ 1:00 - did Free
I'm still doing these crazy hours at work this week, and probably again next week. I started this morning at 3:30am, which came early after daylight savings time too...then I worked a 12 hour day as well. I did finish off last week with 54.5 hours, which will be nice on Wednesday, and I can look forward to it again for a couple more weeks...then our trip to El Salvador for some much needed R&R.
I swam the first 35-40 minutes of practice tonight on my own. We had a guy from USA Swimming who came to visit our team, and give a talk to the kids and then to the parents. I asked John if I could just get in and swim on my own since I was leaving early. I've already done the USA stuff once, and don't need to learn any more on Round 2...at least not tonight.
300 Free Pull
200 Flutter Kick w/ board
100 Free w/ 2,3,4,5 SDKs off walls, increasing 1 each length
My Main Set: Not kicking!
100 Free Pull @ 1:30 (went 1:10)
200 Free Pull @ 2:30 (went 2:15)
300 Free Pull @ 3:30 (went 3:22)
200 Free Pull @ 2:30 (went 2:20)
100 Free Pull @ 1:30 (went 1:15)
I backed off a bit on the way down at the end...
200 IM Strong Pace (about 85-90% effort) went 2:26
300 SDK w/ long fins
slight calf cramping
Joined by the kids now for "regular" workout...
600 (25 Free/25 V-sit scull)
12 x 100 SDK w/ fins @ 1:40 (odds EZ, evens Fast)
I did 3 of them, EZ, Fast (1:05), EZ
That's all folks...I gotta work at 4:00am all week long, so these late nights just aren't going to fly this week. Hitting the hay
Got up this morning and left about 5:30am, which was a 2 hour sleep in for me, so I was happy. At least I wasn't going to work, but I do have to go in on Sunday morning instead since I missed today for the meet. Work still has to get done.
There were about 60 people in the meet today, but it was spread out nicely on the total timeline, going from ~10:15am till 4:30ish pm when the final 1500 heat finished. I didn't space out the events too well though, doing the first 2, last 2, and one in the first 1/3 of the meet as well, in addition to 3 relays with my workout group. It was a good day of swimming, having over 3000 meters of racing in 8 races, plus all the warmups/cooldowns, and the 205 miles of driving each way to and from the meet.
200 IM - 2:25.27
30.04 / 38.23 / 43.72 / 33.28
My legs were just dead after the backstroke...during the breaststroke leg, I thought to myself "boy the 400 IM is going to hurt later".
400 Free - 4:33.08
30.80 / 33.73 (1:04.53)
34.91 / 35.13 (1:10.04)
35.17 / 34.99 (1:10.16)
34.55 / 33.80 (1:08.35)
Not too shabby. A few seconds slower than last fall, but this was a few heats after the 200 IM as well. At least it was split decently.
50 Free leadoff in the 200 Free Relay - 26.76
Pretty sure this is a SCM best time in the 50 for me.
200 Free - 2:08.01
29.44 / 32.18 / 33.29 / 33.10
This was a better swim than this meet last year, at least in terms of time. I got "dusted" (to use That Guy's words) by Larry Krauser, a 60 year old who just set the World Record in the 200 Free right next to me. He dusted me by 0.05 seconds, but did admit that I gave him a hell of a draft for the first 150 of the race.
100 Fly split in the 400 Medley Relay - 1:05.40
This was just fun with the team. I caught us back up after the neighboring relay left us in the breaststroke leg. Good thing our Wenatchee team has a flyer
200 Free leadoff in the 800 Free Relay - 2:19.40
I originally was going to do the 200 like normal, but my earlier time was good enough, so thought I'd do a 100 Split Request. Went a 59.30 UGH!! super tired!!, and then had to finish my leg as quickly as I could manage. Our team was going for the LMSC record as well. We did get that by about 5 seconds.
400 IM - 5:19.11
32.07 / 37.55 (1:09.62) - serious...I tried to go easy
43.37 / 42.85 (1:26.22)
46.19 / 46.56 (1:32.75)
35.40 / 35.12 (1:10.52)
I was just DEAD prior to this race. I didn't want to swim it, but did it anyway on sheer principle. You sign up for it, you swim it.
1500 Free - 18:19.46 - New LMSC Record
I was semi-dead tired prior to this one as well, and almost just fell into the pool off the blocks. We had no counters either (our fault for not trying to find one), but magically around lap 17 or so some numbers starting appearing in my lane! Thank you mystery person!! I wouldn't have been able to count the whole thing myself.
I just cruised alongside That Guy for the first 3-400 of the race. My UGHness starting wearing off, so I decided to pick up the pace a bit to see what happened, and I felt okay. I kept looking over to T.G. to see if he was coming, but didn't seem to want to. Around the 800, I tried giving another speed increase, and was still feeling good...slowly increasing my lead. 300 to go, one last speed increase. WAIT A MINUTE!!...cancel that. I'm fine at my 800 cruising speed. Finished the race and just hung on to the wall, glad to be against dry land again.
They had to input all the 1500 times manually as they decided to do a little reconfiguring at the last moment with the heats to combine them from 3 heats into 2. It was a good idea to save another 30 minutes for all of us, but no computerized splits on Meet Manager. I'll have to check the computer tape backup...
About the backup...(I'm sorry T.G.) I left the meet getting the meet manager backup file on my flash drive, but left the hard copies sitting on the desk in the office of the pool. I called the meet director on the way home and let her know that so she can save them for me. SOOOOOOO, both our 800 free split request times are still unknown, but they are in Coeur d'Alene.
600 (25 Free/25 V-Sit Scull)
Kicking...UGH, my legs are so dead from work...
16 x 25 SDK w/ short fins underwaters @ 1:00
All w/ short fins:
3 x 50 SDK @ :45 made them
3 x 50 SDK @ :40 made them
3 x 50 SDK @ :35 missed them. First one about :38, after that I just kicked.
Short fins help you, but they're not like long fins. With long fins I can kick too easy, but I like the feel of the short ones.
3 x 100 Free Pull @ 1:45 went 1:05/1:06
3 x 100 Free Pull @ 1:35 went 1:03s
3 x 100 Free Pull @ 1:25 went 1:02/1:03
28 x 25 @ 1:00 - 7 of each stroke in IM Order
EZ / Fast / EZ / Fast / EZ / Fast / Fast
Workout got done early so they could do the awards presentations for the kids Champs meet last weekend. I stuck around to support them and listen to how they did. The team was 3rd place overall, the 10 & Unders won the "high point" for the meet (they made a special classification for a team high point for the 10 & unders since they were timed finals only). We had one 12 year old girl get a high point award as well. Lots of times drops, lots of sectional qualifying times.
For other masters news: This weekend I will be heading to another meet in Coeur d'Alene, Idaho. Short course meters in a fairly new facility. It's a wall-to-wall 25 meter pool, so if anyone can get Jim Thornton to get registered, he has a few hours left online.
I'm swimming the 1st 2 events - 200 IM, and 400 Free...then skipping literally a couple events till the 200 Free. After that I wait around for the last 2 events of the meet: 400 IM, then finish with the 1500 Free. Luckily there are 15 people so far entered in the 1500, so that means at least 3 heats. I'll have about an hour of rest after the 400 IM, so all good. My only concern will be my lack of rest this whole week with my work schedule. I'm sure when the horn goes off, I'll be ready.
Best thing about Wednesdays is PAYDAY!! At least I got a decent check for the hours I'm putting in, and they will only get bigger as the weeks go on too! Yup, I got word today that the 10+ hour days will be continuing for a while now...not sure why, but we're doing it, so I'll be going from 4:00am - 2:30(or later)pm, plus doing some Saturday maintinence projects as well I assume. Paycheck good, rest and life bad. Swimming - make it happen.
300 Kick w/ board
300 Free Pull
10 x 100 SDK w/ short fins @ 1:25 Max Rest
I did Odds 100s, Evens 50s. Made the intervals on the odds, and just relaxed on the evens. My legs are just beat from all the work...standing, climbing, moving, lifting, kneeling, crawling, etc.
5 x 200 Free Pull @ 3:30
Odds FAST - went 2:08/2:06/2:03
Evens EZ - went 2:15/2:15 - not exactly EZ, but controlled
6 x Broken 100s Choice @ 3:00, w/ :10 rest @ 25s
I did 3 of these, Freestyle, went :54/:54/:55
I got out at this point so I can relax a bit and try to get to bed for the early morning that is coming soon.
I like this new scheduling. It's kind of "random" in a way on our day to day schedule, but at least it's posted on our calendar that gets email to us, and any changes, the coach re-emails a new copy with changes. At least with the early nights, I can get to bed at a decent time, hopefully, for work in the morning.
Still, somewhat in team taper mode for their age group sectional meet coming up in a couple weeks. More of a quick re-build, then taper again. I'm just managing what I can with my work schedule. Legs hurt the most with all my walking and standing all day long.
10 x 100 SDK @ 1:30 (odds - make 'em, evens - MAX Rest)
(I did 1:20-1:25 on all of them...I chose to make them all "odd"
20 x 50 Free @ 1:00
Broken into 2 sets of 10 with 2 minutes rest between the sets.
Goal was to hit your 500 pace and hold them there.
1st 10 - went :31/:32s, came down to a :30 at the end...still sluggish2nd 10 - went :30/:31s for the first 6, then started hitting :29s for #7-9, :28 for the final one
5 x Broken 200s @ 5:30 w/ :15 rest between each.
These should be at or faster than best times
IM or Strokes, No Free (unless doing Fly, then alt. 1 Fly/1 Free)
Did 4 of them IM (my recent best time - 2:11)went 2:13/2:11/2:09/2:08Did the final one Free - played my "masters card" and broke the rules. went 1:55, which equaled my recent best time
200 Swim EZ
200 Kick EZ
16 x 25 Choice @ 1:00 (Odds EZ, Evens Sprint)
Felt good tonight...going to hit the bed now, and hopefully get some good rest for work in the morning.
I took off the last 3 day weekend worth of swimming, and I really felt it in my swim tonight! My club team was at its Champs meet over the weekend where they ended up placing 3rd in the LSC. Very very nice improvement in the past year.
Between work, stuff, and getting my mother-in-law to Seattle for her flight out to El Salvador, and the return hell-trip over Snoqualmie Pass late Saturday night, including a motel stay an hour away from home...I was a busy and tired guy. Late late night driving and heavy snow in the mountain passes and a van full of family with no snow tires on didn't make the trip fun. It was a surprise snow storm, otherwise I would've put on my studded tires for the trip. Oh well, I live to write this blog...
Most of my group was gone tonight. I'm sure John told them to take the day off after the Champs meet.
600 (25 Free, 25 V-Sit Scull)
200 Free - I did a little extra while the others were finishing
12 x 100 SDK w/ short fins @ 1:25 (1:18-1:20s)
10 x 100 Free Pull @ 1:30 - started at 1:11s, then 1:10s thru #7. Last 3 1:08, 1:06, 1:04
Mostly just aerobic...
3 Rounds of:
300 Free @ 5:00 (went ~3:35s)200 Free @ 3:00 (went ~2:20s)100 Free @ 1:15 (went ~1:05s)50 Free @ 1:00
At this point I got out. I'm dead tired...not from the swim, but from my work schedule. I'm on 10 hour shifts this week, but on Monday's the 2 mechanics (me and another) come in extra early to do the weekly calibrations on the sizer equipment and stuff...in addition to dealing with the "Monday issues". Because both of us are there early, they make it "fair", and both of us stay to the end as well, so rather than a 10 hour day, it was actually a 12 hour workday, starting at 3:30am, till 4:00pm when I left.
At least the rest of the week I'm only doing 10s, from 4:00am, till 2:30pm.
Off to bed I go...if my body will fall asleep now after the swimming...
Finished up my month of February with 125,750 Yards in 25 sessions (Avg. of 5030 per session). I did enter into the February Fitness Challenge sponsored by the Tualitan Hills Barracudas Masters team in Beaverton, Oregon...and having my FLOG available was very very handy for this.
My (production needed) 10 hour days at work are killing me, and will be killing me for the next week too. I have to be awake at 3:30am to be at work for a 4:00am start time. I'm SOOOOOOO lucky that I'm the head mechanic and I GET TO come in at the beginning to get the line turned on and everything set up for production. Makes for a really crummy day when I'm running on 5 hours of sleep or less after my normal evening swim time slot. My muscles just hurt tonight and I was sluggish. I blame it on the lack of sleep for sure.
I did tonight's workout on my own in the YMCA lap lanes, as my team is off tonight with their Champs meet weekend starting tomorrow. I just did a simple workout, acting more like a lap swimmer than a swim teamer. Shared a lane with a tri-guy in training for the spring/summer season.
500 Free Pull
200 Streamline Kick on back
10 x 50 SDK w/ short fins @ :45 (:40s)
10 x 50 Free Pull @ :40 (:33-35s)
3 x 200 Free @ :30 rest after first one, :15 rest after the second one
Went 2:25, 2:20, 2:20
4 x 100 Free @ 1:25/1:20/1:15/1:10 (held 1:07-08)
4 x 100 IM @ 1:40 (went 1:12-1:15s)
400 Free/Back at random EZ
4000 Yards in 1 hour
Finally...this tapering stuff is done after tonight! It was nice, but the high torque short fast stuff was bugging my shoulder, so I just took it easy tonight.
1000 Free - finally as well - a "real" warmup without the V-Sit stuff.
10 x 50 Kick w/ board @ 1:15
2 Groups split up:
I started in the deep tank:
8 x Crosspool sprint bursts @ 1:00
8 lengths of easy swim afterward
Back to the lanes:
3 x 100 Choice (all Free) @ 3:00 Broken :10 @ 25s
First one I did a :53, then shut it down and swam the last 2 as the caboose in the lane EZ
500 Kick w/ short fins (50 EZ/50 Build to fast)
4 x 25 AFAP @ 1:00 did all Free
400 Free EZ
Group got out for a last talk prior to champs...no practice with the group till Monday for me.
John had me and two others not going to Champs do:
3 x 200 Free @ 3:30 (Desc. 1-3)
I did Free Pull - went 2:15/2:20/2:15
I'll hit a couple lap swims sessions for the rest of the week. I know Friday's session has all 6 lanes available, so that's a no brainer. Thursday or Saturday we'll just have to see.
John bumped the practice time forward to give us a little more space in the pool which was nice. Instead of the normal 6-7 per lane, we were 3-4 per lane. Much better that way...but my body was tired and didn't want to move today.
400 Rev IM (50 Drill/50 Swim)
8 x 50 Kick w/ board @ 1:15
400 Free Pull breathe every 3 (or 2 for me)
5 lanes of taper stuff for most of the group, and 3 of us not going to the Champs meet together in lane 6 to do the following:
4 x 200 Free @ 3:00 (Desc. 1-4) 2:20 down to 2:15ish
4 x 200 Free @ 2:45 (Desc. 1-4) 2:18 +- 3 seconds at random
4 x 200 Free @ 2:30 (Desc. 1-4) 3 @ 2:20, last one 2:14...I was "Sprinting" and that was the best I could do.
I'm just sluggish today. Didn't sleep well last night, and had a rough day at work too.
10 x 100 SDK w/ short fins @ 1:30 (1:20s)
8 x Dive 12.5 breakouts, 4 Dive 25 @ coach's go
600 EZ cooldown
Last practice for the week will happen tomorrow night. No Thursday practice as 85%+ of the team will be traveling to Moscow, ID for the Champs meet - 3 full days of prelims/finals. I took a look at the heat sheet, and I would have really good competition. I'd more than likely make the consol heat of finals, and could've possibly got lucky to break into the top 8 in a few events. But...I'm also glad I'm not swimming this meet. A 3 full day meet would just wipe me out right now!
I'm enjoying taper time...at least that's what my team is doing in preparation for the Champs meet this coming weekend. I'm doing things right along with them, for the most part. I figure with my masters SCM meet coming up in Idaho next weekend, I can enjoy a little rest now, and see what I can blast away at with times...and then build it back up for a month or more prior to Indy's taper time.
600 (25 Free/25 V-sit/25 Breast flutter kick/25 V-sit)
12 x 100 Flutter Kick w/ long fins & board @ 1:50 (Desc. 1-3)
I decided to switch it up a bit with the extended rest and try out a little flutter with a board. Normally on short rest I end up cramping while kicking on my stomach, but today I was okay with the longer rest.
400 Free Pull Desc. 100s
Main Set: Rotating Lanes Circuit
12 x 50 Free @ 1:00 Holding 500 Free pace
Started at :30/31s, then all :30s, last couple at :29s
8 x 50 Choice Drill (did Fly) @ 1:30
The following drill takes up the entire 50, just keep the pattern through the turn
Did 3R/3L, 2R/2L, 1R/1L, Regular Fly to finish (about 3-4 strokes)
4 x Broken 100s @ 3:00 w/ :10 rest @ each 25
Deep Tank widths-
12 Cross Pool Sprints @ 1:00
8 x 25 @ 1:00 Odds EZ, Evens AFAP Sprint
Did all Free...beat the 12 year old girls next to me.
600 EZ cooldown
I'm feeling fast, and wish I could shave and throw down a 500 Free. For some reason I feel like I could break 5:00. I want to race this weekend with the team, but I have to be in Seattle to send off my mother-in-law at the airport. Oh well...that's life.
I ended up getting a pretty favorable group of lanemates for my swim today. 4 guys, (Myself, Jared – 15 year old H.S. State finalist in the 500/100 Breast, Alex – 17 year old H.S. State relay swimmer and good 500 swimmer, and Henry – 14 year old guy I’d been training with all season)
Was out in a ~5:40 at the 500. I stopped for about 15 seconds somewhere around the mile point (+- 200 yards) to stretch out my muscles, and let Jared go by me. He got too far ahead of me for any draftwork to come into play, but I kept an eye on him to attempt to keep him close to me. A couple more stops somewhere around 2500 & 3000 for a goggle clearing. These few stops were only for a few seconds at a time, so my body wouldn't cool down any. Somewhere in this area I did a 200 alternating 25 Back/25 Free, and it felt awesome to do something different, plus get unlimited oxygen for a bit. My final stop at ~4000 (~46-47 minutes) to ask how many lengths I was at. My daughter yelled out “158!!”, so 1050 yards to go!!
I figured I could count the final 1000 (and came close). I ended up passing Jared back around 800-900 to go in the swim to regain the "lead" in the swim. He was very thankful that I was there for a little draft he told me at the end. I was feeling strong now knowing how far to the end, but when you're just swimming back and forth with no idea of where you are in a swim it gets hard to keep going.
About 400 to go, I really started the countdown, and my pace was picking up considerably at this point. The final 200 felt like a race (somewhat), and was happy to be basically done with this thing. Jared’s mom stopped me on my final 50 flip turn (since I miscounted) to say we had just completed the 200 lengths. Jared was a few yards behind me. I looked at the clock and the minute hand was still shy of the hour mark, so that part alone made me really happy!
5,000 Yards completed in 58:40 this morning!
Alex was about 400 Yards behind us, and Henry was about 500+ behind us. We all worked well together in the lane, and coordinated passing attempts to not make anyone have to stop. It was high-5s all around at the end. We even got in another 400 cooldown before anyone else was remotely close to finishing the swim.
Throughout the swim I was watching the pace clock and could see I was going 1:07-1:10 per 100 at varying points of the swim, so knew I was basically on track to my goal of under 1 hour. It sure hurt like a mother though!! This is the reason I don’t sign up for the USMS long distance postal swims, and probably why I don’t truly enjoy OW swimming. I may be good at pool distance swimming, but I think I’m built more for the “shorter” long distance.
Did a 400 warmdown of 100 Free/100 Back to finish off the day
Practice was earlier tonight because they were having a girls basketball tournament tonight, and the locker rooms at the high school would be restricted access later in the evening, so we were able to bump the practice forward a few hours which was nice.
Most of the team was doing relay starts and sprints all practice long, after having a 20-30 minutes of meeting stuff with the coach in a group setting. 3 of us (Me, Hannah - H.S. State Champ girl, and another visiting swimmer from the PNS LSC) who aren't going to the Champs meet next weekend did the following workout:
John just wrote it on the white board and let us go...
600 (25 Free/25 V-Sit Scull)
10 x 100 SDK w/ short fins @ 1:25 (1:15-1:19s)
All on LIFO + :60
Get faster (per 100) on each one
500 Free Pull (5:50 - 1:10/100)
400 Free Pull (4:35 - 1:09/100)
300 Free Pull (3:20 - 1:07/100)
200 Free Pull (2:10 - 1:05/100)
100 Free Pull (1:02 - 1:02/100)
3 x 200 Stroke @ 5:00 Broken @ 50 for :15 sec - Did 1 Fly, 2 Back
3 x 100 Free @ 3:00 Broken @ 25 for :10 sec
8 x 100 Choice (did all Free) @ 2:00 Alt. 1 EZ/1 Fast - ended up doing all EZ
Joined the others for a few dive sprint 25s
4 x 25 Free from the blocks
Swim-a-thon tomorrow. Anyone who wishes to donate, here is the link. Help out this old guy to make "quota".
Plus I'm going to attempt to make the 5000 yards in under an hour, which may be tricky with the number of kids I may be sharing a lane with.
A much much better night. No back nerve pinching issues like I had yesterday, so I went at it. Also the high school boys (all 3 of them) came back and made the fast lane like it used to be in the fall. Intense workout.
10 x 100 SDK w/ long fins @ 1:25
I left my short ones at home so I borrow from the YMCA supply. Long fins make the kicking soooooo easy.
10 x 100 Free Pull @ 1:40 (went 1:03-1:05s)
I led these, but had I gone slower I would've had Jared right on me
Main Set (Super 500s - IM Style)
4 x Super 500s @ 9:00
All 25s are Sprint, the other distances are relaxed, or in our case with the H.S. boys...Sprint also!! Take :10 rest between each distance25 Free50 Fly25 Free75 Breast25 Free100 Back25 Free75 Breast25 Free50 Fly25 Free
We were coming in just a bit under the 8:00 mark, so had about a minute rest on each. I was sandwiched between the leader Jared, and another kid Alex the whole set. Depending on the strokes it was interesting, but neither of the 3 of us were going to slow down for the others to get by.
6 x 50 Free @ :45 into
6 x 50 Free @ :40 into
6 x 50 Free @ :35
just make them.
This was tough, I led the group, but Jared was right on me. He is a 4:52 500 Freestyler from last week's H.S. State meet, but since he led the IM set, I volunteered for this one.
800 Free cooldown
Tomorrow the team is going to work on their relays and exchanges for the Champs meet which is another week away, but John will have 2 lanes available for those of us not going to Champs to have a real workout.
Then on Saturday is the team's annual Swim-A-Thon. John has told the group that no one will be "going for any records", etc. etc. on the swim, and that he'd prefer that most take all of the 2 hours to swim their 5000 yards.
I'm not going to get a record, but the group of boys I swim with can still bring it in around an hour anyway swimming "EZ", so I'm going for my <1 hour swim for the 5000 yards. I'm not going to go crazy though if the lane conditions don't allow me to go fast though, I still have respect for my teammates.
*** If anyone would like to donate to my team's swim-a-thon efforts, feel free to send me a private message, and I can give you the information on how to donate.
I tweaked my back somehow over the past day. Not sure if it was from the dives at the end of last night's practice, or from something at work today, but I was a bit tender during the later half of my workday. I injured my lower back working as a laborer at a saw mill when I was about 23 years old, and I've had issues off and on with it since then. Lower back pain sucks, and I'll probably have to be careful about it for quite a while.
I decided to try out swimming tonight, just to see how it felt, with plans to vacate if the pain was there. No pain, but I just took it easy...no fin dolphin kicking today, all freestyle, and "slow" swimming in place of the broken fast efforts.
600 (25 Free/25 V-sit scull)
12 x 100 Kick w/ fins
3 @ 1:25, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10
I did 12 x 50 Flutter Kick w/ board EZ while the kids worked hard.
Main Set = Circuit Set (5 stops)
3 x Broken 200 Free @ 5:00 w/ :15 rest @ each 50
I was around 2:05-2:10 for my add-up times. Just cruising.
6 x Broken 100 Choice (did all Free) @ 2:30 w/ :10 rest @ each 25
Around 1:00 or so on these
2 x Broken 400 IM (did 400 Frees) @ 7:30 w/ :20 rest @ each 100
I was going around 1:08s per 100 on these. My back was beginning to loosen up a bit now so things were much better. Still wasn't going to push anything.
Deep Tank Stage 1:
15 x cross pool Sprints @ 1:00
Deep Tank Stage 2:
15 min. of vertical flutter kicking w/ arms hugging yourself
~3400 Yards of 90% easy efforts today. I left the pool not tired at all compared to normal.
Now that high school boys season is over, we had a few more folks back in the pool, one of which I gladly welcomed back to the pool so he can be the lane leader and knock down some of the waves for me. That's the old man using his brain to let the youngin' do the dirty work!
300 Kick w/ board
300 Free Pull
30 x 50 SDK w/ fins (10 @ :50, 10 @ :45, 10 @ :40)
I missed quite a few of the :40s, but still kicked all 30 of them.
12 x Broken 100s @ 3:00, w/ :10 rest between each 25
Same stroke in sets of 4.
I did first 8 Free, last 4 were Fly
For the Frees I went :53-:56s, For the Flys :55-:57s
These were just intense. I was breathing hard most of the way through, even with having about 1:30 of full rest between each one. Lots of fast swimming though.
200 EZ Swim
4 x 100 Kick w/ board @ 2:30
#1 & #3 - EZ relaxed
#2 & #4 - All out - did flutter (1:31, 1:28)
6 x Dive 25s Sprints @ coach's go, walk back around @ ~1:30
The kids are now definitely into their "quality" phase of the training right now, with their A Champs meet coming up in two weeks, and Sectional meets coming up soon after as well. I'll be swimming/tapering right along with them, and use it toward my next SCM masters meet in Couer d'Alene, Idaho in a few weeks.
6 or more swimmers per lane today...gonna be interesting
1000 Free breathe every 3 (I breathe on right side only)
10 x 100 SDK w/ short fins @ 1:25 (held 1:20s)
10 x 100 Free Pull @ 1:40 (started at 1:08, descended down to 1:03s)
5 x 200 (IM or Stroke) @ 4:00 Max Rest - I did IMs
that 6 per lane thing is not fun doing these...I was running in to lap traffic
5 x 200 Free @ 3:30 Max Rest
also had to deal with lap traffic a few times
continued with more fun...
3 x 100 Free @ 1:20 (held 1:07s)
3 x 100 Free @ 1:15 (held 1:09s)
3 x 100 Free @ 1:10 (held 1:04s)
6 x 25 ALL OUT @ 1:00
I went last in the lane and had fun riding the draft train for once.