Swim #7 for me this week. I'm doing a reverse taper of sorts for the NW Zone meet. Actually swimming more yardage than normal tends to work good for me with the longer events. I'm definitely NOT a sprinter, but I still like to go fast 100s/200s Warmup: 200 Free 100 Back 200 Free Pull 100 Back Pull 100 Fly Drill 150 Kick 150 Free 12 x 100 Free easy swimming not much effort 4 @ 1:30 4 @ 1:25 4 @ 1:20 (I did pull here) 6 x 50 Kick @ 1:00 for 5 minutes --------------- 2500 Yards
Went for my normal a.m. swim this morning also, but felt tired and weak, so I just did: A.M. Warmup: 200 Free 200 IM Drill 200 Kick Some with the 400 Pull Some more with the 12 x 25s Kick w/ fins @ :30 100 EZ ------------ 1400 Yards Felt better for tonight: P.M. Warmup: 200 Free 100 Kick 200 Free Pull 200 IM Drill 100 Kick 200 Back Pull 200 IM @ 3:00 (100 Fl, 50 Ba, 50 Br) 2 x 50 Free Fast @ 1:00 200 IM @ 3:00 (50 Fl, 100 Ba, 50 Br) 2 x 50 Free Fast @ 1:00 200 IM @ 3:00 (50 Fl, 50 Ba, 100 Br) 2 x 50 Free Fast @ 1:00 100 EZ 4 x 50 Free Ez swim, stretch out @ 1:00 1 x 200 IM AFAP (went 2:18) Yippie...with my big ol' drag suit on too. 200 EZ in 4:00, with another 2:00 of stationary rest 1 x 100 Free AFAP (went 56.5) This was tough to do being tired. I was surprised it was as fast as it was. 100 EZ and out --------------- 2800 Yards + 1400 Yards from the A.M. = 4200 Yards for the day Being my 6th swim of the week, I'm tired. Still able to swim fast though, but my recovery time is hell right now. Still waiting for taper time.
Another Daily Double! Warmup: 300 Swim - Alt. 100 Free/50 Back 300 Free Pull 200 IM Drill 100 Kick 16 x 50s Free 8 @ :45 4 @ :40 4 @ :35 100 EZ 16 x 25s @ :30 4 Fly, 4 Back, 4 Breast, 4 Free build each set of 4 200 Pull EZ (75 Free, 50 Back, 75 Free) Vertical Kicking w/ 10 pound med ball :20 Kick easy :20 Flutter kick w/ ball up :20 Kick easy :20 Dolphin Kick w/ ball up :20 Kick easy :20 Flutter kick w/ ball up :20 Kick easy :20 Dolphin Kick w/ ball up :20 Kick easy ------------ 3:00 total kick...this was enough...phew. ------------------- 2400 Yards + 3400 Yards from the A.M. = 5800 Yards for the day
Warmup: 300 Free 300 Free Pull 200 Kick 200 IM Drill 1 x 500 Free @ 7:00 (went 5:45) 1 x 100 IM @ 1:45 1 x 400 Free @ 5:30 (went 4:40) 2 x 100 IM @ 1:45 1 x 300 Free @ 4:00 (went 3:30) 3 x 100 IM @ 1:45 1 x 200 Free @ 2:45 (went 2:11) 4 x 100 IM @ 1:45 (I skipped these due to time constraints for going to work) and did 200 EZ 1 x 100 Free AFAP (went :57) This was tough this morning, but still okay. 100 EZ ------------ 3400 Yards PSYCH SHEET/HEAT SHEET for the PNA Champs/NW Zone Swimming the 400 IM, 50 Breast, 200 Free (as Fly), 200 Back, 100 IM. My main concentration for this meet is the 400 IM. Heat 6 is going to be a killer heat: All 8 swimmers between 4:25 and 4:45. The 200 Fly is going to be fun swimming with the freestylers...finally I get to have a good race with the whole heat right there...it's either gonna make me swim really good, or I'm gonna look stupid when I die. Also, I don't know how I ended up in the backstrokers heat of the 200 back!! I'm gonna get slaughtered!!
Updated April 5th, 2011 at 10:37 AM by jaadams1
Daily double again No taper yet for me. Swam solo at the Y 83 degrees Wore some kind of Speedo jammer w/ a Size 40 drag suit over the top. Coached by myself Swam next to some lady 2 lanes over Warmup: 300 Alt. 100 Free/50 Back 100 Kick 200 Free Pull 200 IM Drill 10 x 100 Free 4 @ 1:20 (held 1:06's) 3 @ 1:15 (1:06's) 2 @ 1:10 (1:06 & 1:07) 1 @ 1:05 (1:04) 200 EZ Took off the drag suit for: 2 x 100 Fly AFAP @ 1:20 #1 went 1:01 #2 went 1:04 200 EZ 1 x 100 Free AFAP went :55 mid or so 100 EZ --------------- 2600 Yards + 2500 from the A.M. = 5100 Yards for the day
5 days left till the NW Zone meet! Swimming: 400 IM, 50 Breast, 200 Fly (in the 200 Free event), 200 Back, 100 IM All on Saturday Warmup: 300 Free 200 Free Pull 100 Kick 200 IM Drill 5 x 150 Pull @ 1:50 (held 1:35s) felt really strong on these 3 x 100 Free @ 1:20 3 x 100 Free @ 1:15 3 x 100 Free @ 1:10 50 EZ ------------------ 2500 Yards
Did the Biceps/Back P90X DVD for 1 round (30 Minutes), then... Went over to the YMCA for what was supposed to be a stretch out the muscles day, but turned into speed work instead. Warmup: 200 Alt. 50 Free/50 Back 200 Free Pull 200 IM Kick odd lengths on front, evens on back 200 Free 16 x 25 (4 each stroke - IM order) odds @ :40 EZ evens @ :30 sprint!! 100 EZ what to do next??? Hmmmm... (for about 3-4 minutes) 3 x 100 AFAP @ 6:00 (all from a push) #1 Fly - went 1:00 100 EZ #2 Fly - went 1:01 100 EZ #3 Free - went :54 **Note...at my last 2 meets my 100 Free times were ~53.4, granted the swims were when I was tired and not a true comparison... BUT...this was the FASTEST I've ever done in a practice in Masters...and from a push for that matter. 200 EZ --------------- 2000 Yards + 2300 Yards from the A.M. = 4300 Yards for the day
Warmup: 200 Free 300 Free Pull 100 Free Kick 12 x 75 (25 Kick w/ board, 50 Free) @ 1:05 1 x 200 Fly from a push - went 2:19, felt so-so on it. Was getting waves from all the others in adjacent lanes doing their 200 Flys also. 100 EZ 10 x 50 Back @ 1:00 did 8 SDKs on each length, easy swim The last 2 did 8 SDKs with fast backstroke (went :34, :35) 100 EZ --------------- 2300 Yards Also threw in 45 minutes of the Core Synergies P90X DVD last night...funfunfun! I'm excited about Mesa now that the psych sheets are up. There's some fast 30 year olds in my group - wow! Saturday @ Mesa: 200 Fly - seed 7th - 2:04.71 100 Back - seed 15th - 1:01.38 200 Free - seed 9th - 1:52.52 Sunday: 500 Free - seed 7th - 5:05.74 100 Fly - seed 10th - 55.39 200 IM - seed 10th - 2:06.33 This is going to be fun! I can't wait.
Updated March 31st, 2011 at 12:02 PM by jaadams1
Warmup: 200 Free 200 Pull 100 Dolphin Kick on surface 5 x 100 Free @ 1:15 (1:05, 1:08, 1:08, 1:06, 1:05) 4 x 100 IM @ 1:35 (held between 1:15-1:20) 100 EZ Free 8 x 50 SDK on back with zoomers 1/2way underwater each length @ 1:00 2 x 50 Fly 1st one relaxed, 2nd one faster 400 IM broken by 25s odd 25s easy w/ :10 rest even 25s sprint w/ :20 rest 100 EZ Free 50 Free AFAP from a push (went :26) ---------------- 2550 Yards
Went for Part 2 of my workout tonight. Need to build up a little yardage in the next 2-3 weeks before I start my taper for Nationals. Still have the NW Zone Meet April 9th on my schedule too. Warmup: 200 Free 200 IM Drill 100 Kick 200 Free Pull 350 Free @ 4:40 (went 4:05) 2 x 50 (1 Fly, 1 Back) @ 1:00 300 Free @ 4:00 (3:30) 2 x 50 (1 Fly, 1 Back) @ 1:00 250 Free @ 3:20 (2:50) 2 x 50 (1 Fly, 1 Back) @ 1:00 100 Kick 8 x 50 Free @ :45 (held :31s) 8 x 25 Fly @ :30 (held :15s) 100 EZ -------------- 2700 Yards + 2400 from the morning = 5100 Yards
Monday: Just a nice n easy stretch out from the meet recovery day. I didn't do any cool down after that 1000 Rev. IM on Sunday, and could feel it today. 1500 Yards Tuesday: Warmup 400 Free/Back 300 Free Pull 200 IM (100 Fly, 50 Back, 50 Breast) 100 Free Kick w/ board The set for today was 4 x 500s of different stuff on each, but basically swimming thru them building, etc. I didn't want to do this, so I flipped the page over to what the coach had wrote for Thursday. Even more fun to start off! 1 x 200 Fly @ 3:30 (went 2:27) 12 x 75 4 Back @ 1:15 4 Breast @ 1:20 4 Free @ 1:00 (last 75 I did a :47) 200 IM Kick no board Had to get out at this point for work 100 EZ Free & out -------------- 2400 Yards My inner thigh muscles and legs overall were really feeling the effect of all that breaststroking I did over the weekend at the meet. Going to have to take it easy for a little bit, and do a bit more stretching at home. Can't forget the Plyos P90X, and a few of the other DVDs as well over the next couple weeks. The NW Zone meet is coming up in 1 1/2 weeks over at Federal Way @ KCAC. There's over 350 entries in the meet. Gonna be fun. Great pool...I've swum in it almost every year since it was opened in ~1990. I'm not resting for this meet though, just going to train right on through. Granted...my "training" is what some people do for their tapers!! <--That was for you TjrPatt!!
We only had 55 people entered in the meet. It was one of the lowest of all time for the area, and especially for this season where all other meets were a bit higher attended. Not a lot of rest for us. Saturday: 400 IM: 4:41.94 2 seconds slower than in February. I think that my sickness midway through the week took a toll on me for this event. I just got wiped out after the 75 point of the race. I was still faster at the 200 point of the race than before, but couldn't bring it home. 200 Back: 2:16.33 Best time in SCY because it was my first time doing it. It was a little slow compared to my SCM conversion from 2:29 a few weeks ago. [nomedia="http://www.youtube.com/watch?v=SU3ZNK-57jY"]YouTube - 3-26-11 200 Back.mp4[/nomedia] (I'm in Lane 4) 100 Breast: 1:07.29 Best time in masters by 2 seconds. Missed my LIFETIME best by just over 1/2 second too! I was going up against "The Breaststroker"...a guy who swims only the 50, 100, and 200 in each meet, and nobody can really touch him. I was able to beat him in this one. Yippie!! [nomedia="http://www.youtube.com/watch?v=8jF5rFhO15Q"]YouTube - 3-26-11 100 Breast.mp4[/nomedia] (I'm in lane 4) 400 Medley Relay: Fly - split a 57 high Saturday evening at the social: We had our regular LMSC annual meeting, and awards for the year. I won the most dedicated swimmer award this year. I was not expecting it and am honored! Saturday night night: Halo on the XBOX 360 till about 1:00am...priorities you know...swimming/XBOX/swimming/XBOX...I figure I can swim anytime, the XBOX was a one time deal!! Sunday: A little tired, but still having fun. 50 Breast: 31.46 Another masters best time by default, 1st time. I was too deep on the dive and got stuck underwater during the breakout stroke. Got beat by the breaststroker dude by .3 seconds [nomedia="http://www.youtube.com/watch?v=p0cO0sAE5I8"]YouTube - 3-27-11 50 Breast.mp4[/nomedia] 200 Breast: 2:29.49 Best time for 4 seconds. Was out at a 1:10 at the 100. Just got tired, but came home strong and almost caught "the man". [nomedia="http://www.youtube.com/watch?v=CYV-q3i5SHs"]YouTube - 3-27-11 200 Breast.mp4[/nomedia] 200 Free Relay: leadoff 24.64 400 Free Relay: leadoff 53.60 this was the next heat after the previous relay, so about 2 minutes of rest for me. Assigned: 1000 Free Did: 1000 Reverse IM (idea provided by That Guy): 12:45.59 - This was just a have fun race. Swam it pretty relaxed, to be ready for the 250 at the end. It didn't even hurt, and my stroke held strong. Basically my time was like putting two 5:00 400 IMs together, with a 2:45 200 IM also...so not too bad. [nomedia="http://www.youtube.com/watch?v=DfkhgiSaIj8"]YouTube - 3-27-11 1000 Rev IM.mp4[/nomedia]
Updated March 28th, 2011 at 09:34 PM by jaadams1
Warmup: (this is basically my meet warmup too...I don't do too much) 300 Free 200 IM Drill 2 x 50 Fly Drill/Fast by 25s 1 x 200 IM FAST from a push went 2:18 (masters best 2:10.30) Got in my 200 IM swim that I didn't get to in last night's practice. Felt really good. Going to have a good 400 IM tomorrow at the meet. 50 EZ 4 x dive 12.5s 50 EZ and out ------------------ 1000 Yards
Didn't wake up for practice this morning...maybe because I swam the night before. Oh well...at least I'm using my Y membership for admission rather than the cash I was paying out before. Warmup: 2 x (100 Free/50 Back) 300 Free Pull 200 IM Drill 8 x 25 SDK w/ full fins @ :40 (odds on back, evens on stomach) was holding :12-:13 on each one of these, on my stomach stayed underH20 until the "T" at the end, back was about 15 meters underH20 100 Free EZ Now the plan was to swim a race paced 1/2 distance of each event I am doing this weekend (1000 Free, 400 IM, 200 Breast, 200 Back, 100 Breast, 50 Breast) These were all from a push since there's no diving at the YMCA pool 1 x 500 Free (I cheated and did pull) went 4:48 (I also miscounted and stopped at the 450 OOPS!) Still it was a good swim...would've been 5:20ish. I've been only a 5:17 in a meet this year. 200 EZ 1 x 200 IM - I was out strong, :30 at the fly, feeling great on the back, until near the end of the 50 back...CRAMP in the calf! I just stopped and stretched it out. 200 EZ 1 x 100 Breast - went 1:16 - my masters best w/ dive is a 1:09.2, so from the push this time was pretty good. 200 EZ 1 x 100 Back - 2nd 25...same thing with my other calf...cramp!! That's it...I was done for the day. Not enough hydration in my body...and probably a little overzealous a couple days after being sick for a few days. 200 EZ and out ---------------- ~2600 Yards Other than the cramping, which I'm not overly concerned about, I feel great in the water. I'm expecting another weekend of fast swims. Inland NW Champs @ Univ. of Idaho - Moscow
I've been sick for the past couple of days with everything my kids had for the past few days before that!! At least I feel recovered now. I decided to hop in tonight during lap swim while my kids were in swim lessons on the other part of the pool. Did a "Fortress workout". It was hella tough too, I'm not used to working my kick like this. A BIG to everything Mrs. Fort does...she's a tough person to work her legs like she does. Warmup: 200 Free 200 IM Drill 200 Kick w/ fins (full length) 8 x 25 SDK on back @ :30 my legs were burning by the end of the 6th one. 4 x 50 flutter w/ board @ 1:15 (:32, :30, :29, :29) 2 x 100 SDK on back @ 2:30 (1:05, 1:04) by this point I had to take the fins off (feet sore), plus it was time to get out to get my son dressed from his lesson. (10 min. break) 200 EZ swim w/ fins about 20 x 25 various (SDK on front/back, Fast Fly/Back/Free) on no particular interval **did some teaching/learning with another fellow lap swimmer who frequently is there when I'm there... after a bit more of EZ swimming did a: 50 AFAP Free from a push (went :26) **The other guy went a :39 on his 50...then after a quick stroke technique correction he tried again and went a :36. ----------------- ~2200 Yards I really enjoyed tonight...got in a good amount of positive work (no "garbage yardage")... & my legs and feet have a different feeling after practice. I think I'll start doing a day a week like this...it'll most likely help out my sprints which have been lacking lately. Leslie...you've inspired me!! **I'm noticing now that my lower back is a little more sore than normal, probably from the extra fin work that I'm not used to.
Updated March 23rd, 2011 at 11:45 PM by jaadams1
Warmup: 200 Free 200 Pull 200 IM Drill 200 Free/Back 150 Free @ 2:10 100 Free @ 1:30 50 FLY @ :50 150 Free @ 2:00 100 Free @ 1:20 50 FLY @ :45 ***was going to go round 3 next (1:50/1:10/:40), but got bombarded by 2 others @ ~5:35am in the lane and had to bail I was looking forward to it too!! 8 x 75 @ 1:10 (25 kick w/ board, 50 Free) 300 Free Pull 3 x 100 Breast strong @ 2:00ish --------------- 2600 Yards We've got the "state champs" for Inland NW this weekend coming up. It's actually the eastern half of Washington state, and northern half of Idaho state. I'm swimming the 400 IM, 200 Back, 100 Breast on Saturday, and the 200 Breast, 50 Breast, and 1000 Free on Sunday. Not my greatest events, but I'm going to go for it in the 400 IM and the 1000. The breaststroke events, I'm just going to try to beat the "hotshot" 55 year old breaststroker from one of the other teams. 4 relays I'm sure also for points toward the season ending total...we've got a shot for the points championship for the SCY season amongst our rival workout groups in the LMSC!
Updated March 21st, 2011 at 12:17 PM by jaadams1
Went to swim at the YMCA this morning/afternoon. I had a good workout, and it got more interesting as the lanes started getting fuller and fuller. I was eventually swimming with 4 in a lane...luckily the 4 fastest all swam together. The funny part was watching the common swimmers try to figure it out. The noodlers had to give up their area of 2 lanes down to just 1 lane, since we had 4 laps lanes with 4 in each lane already and even more people coming. WTF??? Where did all these people come from??? Warmup: 200 Free 200 Back 200 Pull 5 x 100 Free @ 1:30 4 x 100 Free @ 1:25 3 x 100 Free @ 1:20 2 x 100 Free @ 1:15 1 x 100 Free @ 1:10 I pretty much held 7's & 8's all the way through. Luckily I finished this part of my workout before the huge onslaught of swimmers arrived. 400 Free Pull 4 x 50 Fly 3 x 200 Free @ 3:00 FAST (2:10, 2:12, 2:12) I was following a 19 year old from the swim team who was doing 200s SDK with big fins on his back (he was holding 2:08/2:10s), so I had a huge wake to fight through, but I was determined to stay up with him. These were the fastest 200s I've done in practice in a long time, and considering the wave machine I was following, I thought I did quite well. I was exhausted at this point...all in 60 minutes. 100 EZ ------------------- 3400 Yards
AM Workout Warmup: 200 Free 200 Pull 200 IM 8 x 50 Fly/Free @ 1:00 20 x 25 Kick w/ board & fins fast @ :30 Alt 3 - 25s flutter kick w/ 1 -25 Dolphin Kick 10 x 100 Free @ 1:30 -------------- 2500 Yards PM Workout Warmup: 200 Free/Back 200 Pull 200 IM 200 Free/Back 3 x 100 IM @ 1:30 3 x 50 Free @ :45 :30 rest 2 x 200 IM @ 3:00 (held 2:35s) 2 x 75 Free @ 1:10 :30 rest 1 x 300 IM @ 4:30 (went 3:50) 1 x 100 Free 4 x 25 Fly @ :25 4 x 50 Back/Breast @ :55 4 x 75 Back/Breast/Free @ 1:15 4 x 100 IM @ 1:25 ------------------------ 3200 Yards + 2500 Yards (AM) = 5700 Yards for the day
Wednesday: I missed the morning practice yesterday...kinda turned off the alarm clock and didn't wake up. Then when I did wake up it was that startling awaking that you're late for something...except this time I hadn't missed work I went to the YMCA and finally signed up as a member so I can now make use of all their facilities without having to pay the non-member admission. Even if all I do is swim twice a week at their pool all year long, I will almost break even on the price, so at least I can do that, and then add weight room exercises, cycling, group stuff, etc. Or...I'll be like most people...and just pay the monthly fee and never go! I did get into the YMCA pool last night for about 1800 yards of swimming while my daughter was in her swim lesson on the other side of the pool. Thursday Warmup: 300 Free 300 Pull 200 Kick 300 IM 16 x 25 Fly fast w/ fins (I use the shorty zoomer-type fins) @ :30 100 Free @ 2:00 16 x 25 Back fast w/ fins @ :30 100 Free @ 2:00 16 x 25 Breast fast @ :30 100 Free @ 2:00 1 x 100 Free fast w/ paddles & fins (went :57) 100 EZ ----------------- 2800 Yards
I was bored tonight at home, so I figured I'd be productive and go to the pool for a little bonus workout! It was a nice surprise to dip my foot in the pool and feel cooler water than normal too! I turned to the head guard and asked her if it was cooler than normal. She smiled and said "Yes, 83...Sshhhh...don't tell anyone " I guess their "normal" is 84-85, so I wasn't complaining. Good workout tonight, I could definitely tell it was a second swim of the day, haven't done one of these in a while. The second half of the workout I even got to split my lane with a Noodler who traded in her noodle for a pair of fins, which didn't seem to do much for that matter. Like everyone says here, it's HOW you use them, not that you're using them. Gonna throw in an Ab Ripper X workout just for fun before bed too. Fort - take note of this: I went for a more kick intensive workout than I normally would do, and made some good work of it too. (All my kicks were with a board). Warmup: 200 Free 100 Kick 200 Free 100 Kick 200 IM 10 x 75 (25 Kick w/ board, 50 Free) 2 @ 1:15, 2 @ 1:10, 2 @ 1:05, 2 @ 1:00, & 2 @ :55 (these were tough ones, touch and go, but I made them) 50 EZ 2 Times Thru: 150 IM no free (relaxed) @ 2:30 100 Free @ 1:30 20 x 25 Odds SDK on back @ :45 (my stomach was lovin' me) Evens Sprint Fly @ :30 8 x 100 Free @ 1:20 (held 1:09s, 1:10s) 100 Kick EZ ------------- 3500 Yards + 3100 Yards from this morning = 6600 Yards for the day
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