It was icky poo hot in the pool today. That was the only negative point of the day though. I had good swimming conditions otherwise. I was solo in my lane for the first 20 or so minutes, then #2 came, and then didn't have a 3rd person till I was past 3000 yards, but the 2nd person got out shortly afterward, bringing me back to 2 in the lane. On the public swim side of the pool there were only 2 teenage girls playing for most of the session, and a mom & dad came with their 3 kids later. I planned to just do a somewhat straight-thru type of swim today, since usually my YMCA lap swim sessions get me pretty , but today was okay. Warmup/Main Set/All-In-One workout: I took just enough rest between each thing to change equipment, which was typically 5 seconds or less. I didn't really check times except for the couple that are noted. It was pretty much just cruising, aside from the final 500 which I picked up a bit. 100 Free 100 Kick w/ board (all my kicks were ~1:50-2:00) 150 Free 100 Kick w/ board 200 Free 100 Kick w/ board 250 Free 100 Kick w/ board 300 Free 100 Kick w/ board 350 Free Pull 100 Kick w/ board 400 Free Pull (did a 4:45) 100 Kick w/ board 450 Free Pull 100 Kick w/ board 500 Free Pull (did a 5:45) (3500/3500) 10 x 50 Kick w/ board @ :55 (got 3-5 seconds rest) (500/4000) 5 x 100 Free EZ @ 1:20 ----------------------------- 4500 Yards
Warmup: 500: 2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free) (500/500) 10 x 100 SDK w/ short fins @ 1:25 (1:20s) (1000/1500) Main Set: 6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split 2:55/2:362:55/2:362:50/2:34 1:00 bonus rest after the last 250 then: 500 Free for time...to be done "similar" to the above negative splitting. went 5:28 that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge. (2000/3500) 150 EZ 10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s) the first 4 or so were rough, holding 31s, with one 32 in there.the final 6 I got going and came down to all 30s, and a 29 at the end. 150 EZ (800/4300) 16 x 50 @ 1:15 - 4x thru IM Order - 80% effort (800/5100) Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each) This is our "fun". 200 EZ ---------------------------- 5500 Yards
Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 12 x 100 SDK w/ short fins - 4 @ 1:30, 4 @ 1:25, 4 @ 1:20 (1200/1800) 3 x 400 Free Pull @ coach's sendoff (approx. 7:30) Desc. 1-3 went 4:40/4:32/4:21 - was dealing with lap traffic at the 150 point. (1200/3000) John took the team over to have a chit chat about stuff, and then afterward worked on a little turnwork. He said I didn't have to be involved, so I did a little stuff on my own: 10 x 50 Free @ :40 1:00 rest 8 x 75 Free - 2 @ 1:05, 2 @ 1:00, 2 @ :55, 2 @ :50 - made them, though the last 2 were touch n go. 1:00 rest 20 x 25 Fast Flutter Kick w/ board @ :30 (1600/4600) Back w/ group again: 16 x 50 IM Order, 4 each stroke @ 1:15 (Odds EZ, Evens Fast) Ended up doing 6 Frees at the end instead of 4 (900/5500) 8 x 25 SPRINT @ 1:00 (200/5700) 200 EZ ---------------------------- 5900 Yards
Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6 (went 2:20/2:15/2:11 - then 2:15/2:12/2:09) (1200/1800) Main Set: Rotation around the lanes (4 stations) 6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them) next lane (stay on interval) 6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s) next lane 6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s) Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me. next area 15 x Sprint Bursts across deep tank @ 1:00 (2000/3800) 10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST) Kick set at the end of practice?!?! woah! First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick. (1000/4800) 200 EZ and out -------------------------- 5000 Yards
Tonight we were basically "on our own" for the practice. John had the monthly board meeting tonight, and had given the practice to the assistant coach who put in on the board...saying "John will be here later..." I knew to stay on track, 'cause John knows where we should be at when he arrives...the teens are the ones who think they can 'get away' with stuff. Problem is that the assistant does have working eyeballs, and though she doesn't say much to them...she takes notice and I'm sure relays the info on to the bossman. I just get it done, knowing it will be for my best anyway. I can't afford to goof around that much anyway. Warmup: 800 (50 Back, 50 V-Sit Scull, 50 Free, 50 Back) (800/800) 20 x 50 SDK w/ short fins @ :45 (made 'em...I'm not much into this kicking anymore) (1000/1800) 3 x 300 Free Pull @ 4:45 Desc. 1-3 (went 3:25/3:14/3:10) I haven't been that fast in practice since college days 100 EZ Free (1000/2800) Main Set: 4 x 200 IM @ 5:30 MAX REST (went 2:28/2:27/2:27/2:24) 4 x 200 Stroke (did Back) @ 5:30 MAX REST (went 2:35/2:33/2:33/2:32) (not doing fly with 5+ swimmers in each lane...just too wavy and dangerous for everyone) 4 x 200 Free @ 5:00 MAX REST (went 2:06/2:05/2:05/2:03!!) (2400/5200) 400 Cooldown --------------------------- 5600 Yards I haven't been that fast, consistently in freestyle for a while, especially on this particular main set, which we do on a fairly consistent basis. We actually did this same set on Saturday (though I did a more distancey version of it on the same intervals). It was fun tonight! I can't wait for my freestyle swims later this year. The Fly/IMs...oh well, you can't have everything.
Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 8 x 150 SDK w/ short fins @ 2:15 (held 1:55-2:00s) (1200/1800) 5 x 200 Free Pull @ 3:15 (2:20/2:10/2:10/2:08/2:06) (1000/2800) 8 x 25 SDK underwater no breathers @ 1:00 200 EZ (400/3200) Main Set: SUPER 500s Basically this is a set of broken 500s every 25 distance is Sprint w/ overkickthe other swims are "cruise"...but we all got faster and faster as the set went on, till the last 500 was basically all sprint:10 rest at each distance breakif you can do it "right" you subtract away 1:40 to get your time. I wasn't looking at the clock, but I was counting to 10 in my head each time...who knows how exact I really was, but it was close enough 5 x SUPER 500s @ 8:30 (coach John kept track of that part for us) 25 - :10 sec 50 - :10 sec 25 - :10 sec 75 - :10 sec 25 - :10 sec 100 - :10 sec 25 - :10 sec 75 - :10 sec 25 - :10 sec 50 - :10 sec 25 I was running into lap traffic on the first 3 to 4 of them, and it got to where I couldn't really go like I wanted to, but it was all good. Before the final one, a couple of the kids had to get out, so my lane opened up to only have 3 people in it, plus everyone was trying harder so I didn't have to worry about others too much. John was timing us on the final 500, and yelled out 5:10 for me!! I believe it...I remember seeing the clock at the 200 point was @ ~2:40 (minus :40 of rest makes ~2:00 or so) I've never done broken 500s like this, and it was really fun. (2500/5700) 500 Free EZ ---------------------------------- 6200 Yards
I went to the YMCA for an afternoon lap swim session, with plans to get up over 5000 or so yards. I knew it would be interesting with the typical swimmers there, and I'd have to manipulate my swims based on who or what I was sharing my lane with. Things for the most part were good...and then at 2:00, while I was doing an easy kick between sets, a boy in the public swim area decided it was time for all of us to get booted from the pool. He threw up his lunch all over! Well, close enough to getting to my 5K goal for the day. At least I'd gotten in a decent swim first. That's one disadvantage of lap swims sharing with public swims at the Y. Warmup: 200 Free 200 Kick w/ board 400 Free Pull 200 Free (1000/1000) Kick Set: 20 x 50 Flutter Kick w/ board @ ~1:00, or :50, or :53, or 100s straight...depending on where my lanemates were. They don't understand interval training even if I give a basic lesson about it, so I just swim (1000/2000) 6 x 150 Free @ ~2:00, again depending on lane space. I had some interesting passing attempts at times. (900/2900) 300 Free Pull stretch out (300/3200) 4 x 100 @ 1:50 (75 Back, :10 rest, 25 Free Sprint) (400/3600) 200 Kick EZ w/ board on the 175 turn is when the boy unloaded himself, and we were done with the pool. ------------------------- 3800 Yards
Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) Insane Kick Set: (I used long fins today...had to just to make the intervals!!) 4 x 100 SDK on back @ 1:20 3 x 100 SDK on back @ 1:15 3 x 100 SDK on back @ 1:10 (made the 1st one, missed the other 2) (1000/1600) Main Set: I had a lane to myself, so I modified the set today and did bonus yardage 4 x 200 IM @ 5:00 MAX REST [4 x 300 IM @ 5:00] held just under 4:00 1:00 extra rest 4 x 200 Stroke @ 5:00 MAX REST [4 x 300 Back @ 5:00] held 4:05s 1:00 extra rest 4 x 200 Free @ 5:00 MAX REST [2 x 400 Free Pull @ 5:00] went 4:30/4:32 [1 x 300 Free Pull @ 5:00] went 3:30 I knew I had to move over to combine lanes for the incoming workout group... [1 x 200 Free @ 5:00] went 2:10 200 EZ (3900/5500) Team then went to deep tank to do: 16 x cross pool sprints ~12.5 yards @ 1:00 I did 4 Rounds of: 75 Free Pull @ 1:00 (:49/:50s)50 Free Pull @ 1:00 (:35s)25 Free Pull @ 1:00 (whatever) After that I joined the group for the final 4 cross pool sprint 12.5s @ 1:00 (650/6150) 250 EZ cooldown ----------------------------- 6400 Yards
Had a "sub" coach tonight...just one of our assistants. John is off at the H.S. boys district meet this weekend watching his son and the others swim this weekend. We had strict orders to follow the written workout, and any deviations or whining about it would be noted by the assistant. <-- that'll be us on Monday when John is back. The practice actually went along pretty well, and was a tough one. Warmup: 300 Free 6 x 50 Kick w/ board @ 1:10 6 x 50 Free Pull @ :50 (900/900) 10 x 100 Kick w/ fins (25 "core kick", 25 SDK, 25 core kick, 25 Str. Flutter Kick) @ 2:00 (1000/1900) Main Set: he gave us each set as we went along, so we didn't exactly know what was coming...though I had a hunch after a bit. 10 x 100 Free @ 1:30 (held 1:10/1:11s) 2:00 rest 10 x 100 Free @ 1:20 (held 1:09/1:10s) 2:00 rest 10 x 100 Free @ 1:10 (1:07/:09/:09/:09/:09/:12/:08/:08:/:07/:06) (3000/4900) This was basically the end of practice at 8:30pm...we did do some bucket pulling relays and a 400 cooldown as well, but that was it. ------------------------------- 5500 Yards The first 5 100s of the last set were touch n go after #1. I missed #6, and knew it about halfway through that I wasn't going to make it. So for #6, I ended up going @ 1:20, then dropped back to the 1:10 interval for the last 4 of them. The other 2 girls in my lane didn't make any of them after #1. They did swim them all, and managed to stay out of my way as I was coming which was nice. It was a good set...just not something my body was truly ready for tonight. With my change of job at work, I'm walking a lot more now around a huge packing line, so my body is tired. Have to work at 5:00 in the morning, and will see if we can get the job done so I can make practice at 8:00am as well!
I had to copy this today, because it's by far my biggest GTD month to date. My Go The Distance 2013 Progress 71.19 miles swum (=125,300 yards, =114,574 meters). And I did this on 23 days of swimming, 21 workouts, and 2 days with swim meets (so not as much yardage those days). 8 days off from the pool, so I am semi-normal. That's an average of over 5400 yards per day accomplished! Not bad. I just did the math, and had I swum every day of the month at this average, I'd have cleared 95 miles...but I'm not that crazy. ------------------------------------ We had our awards ceremony (started at 6:30) from the meet last weekend, coach talked about everyone who swam and gave us our ribbons. It's nice how he does that for all the swimmers and their parents. At these awards meetings, he always talks about my work ethic and how much I push the kids in practice on a daily basis even getting into my upper 30s, and mentioned how my times are getting faster and faster all the time still. I'm glad he thinks highly of me, rather than just being the "old guy" in the lane. On to the workout. Warmup: 600 (25 Free/25 V-Sit Scull) 6 x 300 Kick w/ fins @ 4:30 (2400/2400) I trailed in the lane for the kick set, and I'm not sure what the leaders were doing, but they couldn't figure out the clock or the yardage very well. We were on the 4:00, 4:15, or 4:30 for the set. The other lanes were having problems as well, and coach John wasn't too happy about it...so gave a brief "The Talk." Main Set: 8 times thru (150, 50, 50, 50) John had a chart on the board that was interesting to follow, but it was one long rotating IM set, with lots of sprinting efforts. Tiring. No rest between rounds, just stay on the interval. Round 1 & 5: 150 Free @ 2:3050 Fly SPRINT @ 1:3050 Back SPRINT @ 1:3050 Breast SPRINT @ 1:30 Round 2 & 6: 150 Fly @ 3:00 <-- this sucked with 6 in the lane!!50 Back SPRINT @ 1:3050 Breast SPRINT @ 1:3050 Free SPRINT @ 1:30 Round 3 & 7: 150 Back @ 2:4550 Breast SPRINT @ 1:3050 Free SPRINT @ 1:3050 Fly SPRINT @ 1:30 Round 4 & 8: 150 Breast @ 3:3050 Free SPRINT @ 1:3050 Fly SPRINT @ 1:3050 Back SPRINT @ 1:30 (2400/4800) After Round 4, most of us including me were just beat up. At least those who were actually sprinting all the 50s!! I could tell who wasn't, 'cause they were all having a good time while on the wall. 400 Cooldown -------------------------------- 5200 Yards
Warmup: 200 Free 6 x 50 V-Sit Scull (500/500) 6 x 200 SDK w/ short fins @ 3:00 I was just barely making these...my "older" body needs more warmup than the youngin's (1200/1700) 10 x 200 Free @ 2:45 (went 2:15-2:18s, last one 2:13) My motivation for this was the (just turned) 12 year old girl going 2nd behind me and was holding under 2:25s!! 100 EZ (2000/3700) 6 x 100 SDK w/ short fins @ 1:20 [I did Free Pull] - 1:05-1:08s (600/4300) 10 x 100 Free @ 1:20 (held 1:10s, last one 1:08) 100 EZ (1100/5400) 6 x 50 SDK w/ short fins @ :35 !!??!???! [I did Free Pull] - :31-:33s (300/5700) 10 x 50 Free @ :40 (held :33/:34s) 100 EZ (600/6300) 10 x 25 Sprint Choice @ 1:00 - did 2 Free, 2 Back, 2 Free, 1 Back, 1 Fly, last 2 Free w/ no goggles. (250/6550) 200 EZ and out ----------------------- 6750 Yards started out kinda slow...but the yardage came in a hurry!! Now...I get to the locker room, and my towel is missing!! I had it over my bag to dry, since it was still wet from my son's swim lesson an hour earlier. Done this many many times and never had an issue. Kinda sucks though. At least I was able to get a towel from the YMCA pool staff.
After tonight, I would've rather repeated my 7,500 swim from yesterday again. Tonight was all about sprint endurance, and it gets painful really quickly. We had 6 or 7 people in each lane tonight, so it was hectic!! Warmup: 300 Free 6 x 50 V-Sit Scull @ 1:50 (600/600) 10 x 100 SDK w/ short fins @ 1:20 (basically I missed them all after the first 2) super wavy during this (1000/1600) Main Set (EN3 work): 4 stations (3 lanes, and 12 1/2 yd. deep tank) Round 1: IM 8 x 100 IM @ 2:30 (held 1:10/1:11s on most, last one 1:09) Round 2: Strong Stroke (no way was I doing fly with that many in the pool) 8 x 100 Breast @ 2:30 (held 1:21/1:22s, last one 1:19) Round 3: Free 8 x 100 Free @ 2:30 (held 1:02/1:03s, last one 1:00) Round 4: Short Sprints in deep tank 20 x ~12.5 Free breakouts @ 1:00 (room for a quick streamline, 4 strokes and look for the wall) (2650/4250) 200 cooldown ------------------------------ 4450 Yards of pain I thought I did pretty well considering the wavy crowded conditions. John wants me to try to hold 1:00/1:01s on all the 100 Frees we do like this, with my goal of reaching the 5:00 mark in the 500. I actually find it easier to do that on the 1:30 interval rather than the 2:30 interval. Less time for lactic acid buildup.
Tonight was a little different practice. Basically it was going to be a somewhat self-directed day, as the coach would give the sets, but then he was pulling the swimmers out one by one to talk about their meet last weekend, and also go over the end of season goals for whatever meet they're shooting for, whether that be the A Champs, Sectionals, Sr. Sectionals, etc. I was the only one who didn't get pulled out for any special talk... But I did get to practice all by myself in lane 6 tonight which was a big plus. I basically had free reign to do what I wanted, so I just took John's sets, which were basically easy/recovery, and twisted them a bit to be a "high score" on my 1 workout yardage as a masters swimmer. Assigned/[What I did] Warmup: 1000 Free [1200 Free] 500 Kick w/ board [another 1000 Free] 1000 Free Pull breathe every 3 [1000 Free Pull neg. split] went 6:00/5:50 by 500s - 11:50 total [300 EZ Free] while they finished up (3500/3500) <--we were at 7:44pm here, so with my 1:00 or so breaks between each 1000, I'm movin'! 10 x 100 IM @ 2:00 stretch out [15 x 100 IM @ 1:30] held 1:18-1:20s (1500/5000) ~8:10pm now...this makes me more confident that I can make my 5000 yard swim-a-thon in under an hour next month. 10 x 100 Kick w/ fins & board @ 1:30 [10 x 100 SDK w/ short fins @ 1:30] held 1:20s (1000/6000) 6 x 50 V-Sit Scull @ 1:45 [6 x 50 V-Sit Scull @ 1:30] forearms and hands killing me (300/6300) 8 x 50 w/ buoy front/mid/finish sculling @ 1:30 [8 x Free Pulls @ 1:30] Odds 100s (went 1:05/:06s)Evens 125s (went 1:23/:24s) (900/7200) 8 x 25 Sprints Choice @ 1:00 [8 x 25 Sprint Fly no breathers @ 1:00] (200/7400) 100 EZ and out ------------------------ 7500 Yards - not too shabby, and quite a fun workout.
I took off last night from the pool, in lieu of taking my kids to go see the Wenatchee Wild play last night at the arena in town. They are the local semi-pro(ish) hockey team. They were playing a team from Kenai River, Alaska. Ended up pulling out the win in the OT period last night, after being down 1-3 through the first 2 periods. In the 3rd period they pulled it even at 3-3, then in OT sudden death got another goal in a few minutes to end it. Good game...first of three in the series. Basically the warmup game for everyone's tempers...the fights always tend to happen on the 2nd and 3rd games when the guys start having enough of each other's madness. ----------------------------- Tonight: It was very lightly populated tonight, as I'm sure many of the people already took off for the meet already. I'll be carpooling with another family over and back tomorrow (they offered, why not?) Warmup: 1000 Free did the first 400 as a normal warmup, but since I was all alone in the lane, started increasing my speed and power a bit. Hit the turn at the 500 and took a glance at the pace clock. Finished my 2nd 500 of the 1000 in a 5:45, which isn't too shabby. did another 200 Free swim EZ while the others finished warmup. (1200/1200) 1000 Flutter Kick w/ board (chose not to use fins) (1000/2200) 1000 Free Pull DPS (held mostly 11 SPL w/ a few 12 SPL) I lost count on this around the 300, and just decided to swim until the others stopped with their 1000. Apparently they were waiting for me to stop as well (they weren't counting). I figured that I probably swam about 1400 yards in this portion. (~1400/3600) 16 x Texas 50s @ 1:20 (4 of each stroke) work the turns and underwaters (800/4400) 8 x 25 Free @ 1:00 Odds EZ/Evens Sprint (200/4600) 200 EZ and out ------------------------------------ 4800 Yards in 90 minutes We always do a shorter "easier" workout the day before a meet weekend. Usually the 3 x 1000s at the beginning is our pre-meet workout/warmup. I'm feeling pretty good, and now just need to get to bed and be ready to race tomorrow! 200 IM, 100 Breast, 100 Free (the warmup events), then 200 Fly and 500 Free (the real reason for going tomorrow).
Much better night tonight...semi-full of energy. The only thing I wasn't feeling great with was my butterfly tonight. Still kinda nursing my shoulder, but going through the motions at 50-75% effort on my fly arms. Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 10 x 150 SDK w/ short fins @ 2:05 (held around 2:00 cruising them) (1500/2100) 3 x 300 Free Pull @ 5:00 (Desc. 1-3) went 3:35/3:25/and last one on track to be 3:15 or under but had to hold back when the lap traffic got into the dangerous range. I can't afford to kill anyone. (900/3000) 16 x 50 IM Order (4 each stroke) Fly @ :55Back @ :55Breast @ 1:00Free @ :50 100 EZ (900/3900) Main Set: 6 x 200 IM FAST @ 5:00 (went 2:29/2:26/2:26/2:25/2:24/2:20) I admit I held back a little in the first few, but built up my efforts in the end. John wanted the group to "give it all" on the last one, and I really went for it. Ended up being what I think is my masters best 200 IM time in a practice setting, I think. 200 EZ (1400/5300) 8 x 25 AFAP Flutter Kick w/ board @ 1:00 I was holding roughly :17s on these, and they hurt on the last 5 yards or so. Still getting beat by a 12 year old girl. (200/5500) 300 EZ and out ----------------------------- 5800 Yards I'm probably going to take off tomorrow from the pool, and take the kids to go see a hockey game in town tomorrow night. That'll be fun for them. USAS meet coming up this weekend in Ellensburg. Should be fun. It's not a very heavily populated (with fast folks), but I'm not exactly the fastest either in the meet. So I should have a lot of good races. 200 IM, 100 Breast, 100 Free, 200 Fly, 500 Free
I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed. Warmup: 1000 Free 16 x 25 SDK underwater w/ short fins @ 1:00 10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah. (2400/2400) Main Set: 4 Rounds of: 300 Free @ 4:30 (150/160 HR)200 Stroke @ 4:00 (180+ HR)100 Free @ 1:45 (150/160 HR) (2400/4800) This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s. 8 x 25 Fly @ :45 (200/5000) 4 x 100 Free @ 1:15 into (cruised these @ 1:10s) 4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here) (800/5800) 8 x 25 Fly @ :45 (200/6000) 200 EZ --------------------------- 6200 Yards
Warmup: 600 (25 Free/25 V-sit scull) 12 x 50 w/ paddles and buoy @ 1:20 Odds Front Scull, Evens Pull Swim breath every 3 (1200/1200) 10 x 100 SDK w/ fins @ 1:15 !!!!!! I did first 5 w/ long fins (went 1:00/1:06/1:07/1:10/1:12) took long fins off 'cause my feet/calves were beginning to hurt Last 5 w/ short fins (went 1:18/1:19s, last one 1:15) (1000/2200) Main Set: 8 x 100 IM FAST @ 2:30 (went 1:09-1:13s) 1:00 rest 8 x 100 Stroke FAST (did breast) @ 2:30 (went 1:20-1:22s) 1:00 rest 8 x 100 Free** FAST @ 2:30 (went 1:00-1:02s, last one :57) 100 EZ (2500/4700) 4 x 25 Free FAST @ :45 200 EZ ------------------------------ 5000 Yards ** I had the Washington State H.S. Girls State Champ in the 100 Free on my @ss during this set, and she kept me going. A few times she was dropping :59s on me when I was at 1:01/1:02s Coach John said we're going to start doing a lot more of this type of EN3 type of work over the next few weeks, leading up to the age groupers championship season over the next few months. Should be fun! (good thing I'll be missing March with them)
Our speedy h.s. boy Jared came to practice tonight since he had to miss the h.s. practice. It was nice to be able to follow him in the main set today. Warmup: 800 (25 Free, 25 V-Sit Scull) (800/800) Main Set: 4 x 200 IM @ 3:30 Max Rest (did them 100 Back, 50 Breast, 50 Free) (went 2:35 down to 2:29) 4 x 200 Stroke @ 4:00 (did Back) (went 2:33-2:35s) 4 x 200 Free @ 3:00 (went 2:15/2:14/2:13/2:10) (2400/3200) Kick Set: 4 x 100 Streamline flutter kick w/ fins @ 2:00 spinning around the axis of your body down the pool. Take a breath after each rotation, basically 1 breath at the middle, and one at the turn 4 x 100 Dolphin Kick w/ fins @ 2:00 same as above - spinning (800/4000) Did some turn 25s from the middle of the pool, working on breast/fly turns and not rotating around the turn, but coming straight back. I guess lots of kids are doing a big sweeping turn around at the walls (200/4200) 1 x 500 (75 EZ Free, 50 Sprint Fly, 75 EZ Free, 50 Sprint Back, 75 EZ Free, 50 Sprint Breast, 75 EZ Free, 50 Sprint Free) (500/4700) Had some fun with bucket pulling relays. Did 4 relays, 1 of each stroke, and we each swam twice on each relay. 1 arm fly for me - left side sore. Breaststroke with a bucket is interesting. Backstroke is good. Free is just thrashing. (200/4900) ---------------------------------- 4900 Yards It was nice to have an EZ practice to end the week with. I'm sure for those at practice in the morning, they're gonna be having fun for sure...or not. I get to go to work with no idea when I'll be leaving, as we're completely rebuilding one of the machines and have to get it done to be able to work on Monday. At least I'm getting OT $$$$$.
Warmup: 400 Free, 400 Kick w/ board, 400 Free Pull (1200/1200) 10 x 100 Free @ 1:30 stretch out (1:12-1:15s) (1000/2200) 12 x 75 Free Pull @ 1:30 Desc. 1-3 w/ 3 stroke breathing (went :55ish/:51ish/:46ish) 100 EZ (1000/3200) Main Set: On the following I substitued all Fly for Backstroke, as my shoulder is a bit under the weather lately...but only for Fly swim. Free Pulling and other stuff doesn't bother it at all. 400 IM relaxed (Ba, Ba, Brst, Fr) 4 x 100 Sprint 1 of each stroke @ 2:00 (1:12/1:12/1:19/1:00) 300 IM relaxed 4 x 75 Sprint 1 of each stroke @ 1:30 (:55/:56/???/:45) 200 IM relaxed 4 x 50 Sprint 1 of each stroke @ 1:00 (:32/:33/:37/:27) 100 IM relaxed 4 x 25 Sprint 1 of each stroke @ 1:00 (just went fast) 100 Free EZ (2100/5300) 4 x 25 Free Sprint @ :45 (I like sprint 25s) 300 EZ and out --------------------------------------- 5700 Yards
This ended up being a heavy on the kicking, light on the arms day, which was nice for a change. Basically a recovery day...though the intervals don't exactly show it. My body just doesn't fatigue nearly as bad by doing kicking only. Warmup: 600 (25 Free/25 V-Sit/25 8-3-8 Free Drill/25 V-Sit) (600/600) 400 Flutter Kick w/ fins (I did no fins) 4 x 100 SDK w/ short fins @ 1:20 300 Flutter Kick (no fins again for me) 3 x 100 SDK w/ short fins @ 1:20/1:20/1:15 200 Flutter Kick (no fins) 2 x 100 SDK w/ short fins @ 1:15/1:10 (made 'em going 1:10s on both) 100 Flutter Kick (no fins) 1 x 100 SDK w/ long fins (borrowed from the YMCA's supply) @ 1:05 (went :57) (2000/2600) 5 x 100 Free Pull @ 2:00 focus on roll/stretch/3 stroke breathing (was 1:12s w/ 11 SPL) (500/3100) 400 IM Kick w/ board 4 x 50 Flutter Kick w/ board @ :55 (:48s) 300 Breast Kick w/ board 3 x 50 Flutter Kick w/ board @ :50 (:47s) 200 Streamline Back Kick 2 x 50 Flutter Kick w/ board @ :45 (:42/:44) 100 SDK on back 1 x 50 Flutter Kick w/ board @ :40 (:38) only got beat by one 13 year old girl (1500/4600) 300 Free Swim, 3 stroke breathing (300/4900) 4 x 50 Sprint Free @ 1:30 (went :29/:28/:28/:26) (200/5100) 300 EZ and out --------------------------------- 5400 Yards (3500 was kick) Not bad for being mostly kicking today...but like I mentioned...I'm not really tired tonight.
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