Today was the "grand opening" of the Wenatchee City Pool for the summer session. At least for the public. We've been using it with the age group team for the past 3-4 weeks already, so my tan is already well in place. It was a nice casual dip, just to relax the muscles a bit, and since I wouldn't be in an official team practice for a 5-6 day span from last Tuesday till Monday coming up. Another nice feature...it looks like the team got a permanently mounted pace clock on the side of the team building at the pool, so I can actually do interval work. Warmup: 500 Free - stopped to talk with Jen a couple times during the swim. She's another masters girl who's swimming with Velocity Swimming like me, though she only does the 2-practices-a-week program which is a bit cheaper. (500/500) 10 x 50 SDK w/ long fins @ 1:00 It was nice to have a laneline and a wall on either side of me to follow today. Most days I'm in the 5 lane "void" so I don't have that luxary. We only put in 5 lanelines in the pool for lanes 6-10, and the "fast group" swims in lane 5 with only 1 laneline on one side. (500/1000) 10 x 50 @ 1:05 (25 Fly Fast, 25 Free EZ) felt good doing this 100 EZ (600/1600) 8 x 100 Free Pull @ 1:40 (held around 1:20+) that's about the best I can do in long course...SCY I can cruise at 1:07s all day long with :20 rest, but not in LCM. I need those turns. I suppose this makes me a sprinter in a way?? (800/2400) 100 EZ and gone ------------------------------ 2500 LCMeters
I arrived at the pool today after work a bit late, and found the coaches and kids all standing outside. Apparently there was a lightning sighting off in the distance over the hills, so the city closed the pool for our practice. I'm pretty sure the guards just wanted to go home. I made use of my time though, and headed over to the East Wenatchee YMCA pool across town. Yeah, the water was warm, it was general lap swim, but it was short course yards and I LOVED it!!! Warmup: 200 Free 200 Free Pull 100 Kick on back (500/500) 5 x 100 Free @ 1:25 (held 1:05-1:07s) 5 x 200 Free Pull @ 2:40 (held 2:15-2:18s) (1500/2000) 10 x 50 Flutter Kick w/ board @ 1:00 (just a casual :55 per) (500/2500) Speed Set of sorts: 16 x 25 @ :40 Odds Free EZ Evens Fly Fast - 1st one was w/ 4 SDKs, 2nd w/ 5 SDKs, etc. up to the final one with 11 SDKs prior to swimming. I took only 4 strokes on the final one with the 11 kicks. (400/2900) 100 EZ and out -------------------------- 3000 SCY The team is gone to a meet this weekend, so no practice till Monday, unless I decide to do a lap swim...which probably won't happen. I did this tonight just so I wouldn't be 5-6 days out of the water.
Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad... Warmup: 400 Free (400/400) Kick Set: 20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back) On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on. (1000/1400) "My" Main Set: Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something) 500 Free @ 7:30 (went 7:00ish) - 1:24/100 400 Free @ 6:00 (went 5:30) - 1:22.5/100 300 Free @ 4:30 (went 3:55) - 1:19/100 200 Free @ 3:00 (went 2:33) - 1:17.5/100 100 Free @ 1:30 (went 1:12) - 1:12/100 I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper. I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls. 200 EZ (1700/3100) Main Set: 5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about. I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier. (600/3700) --------------------------------- 3700 LCMeters
I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so. Started a little late: Warmup got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!) (200/200) Kick Set: 8 x 150 SDK on back w/ long fins @ 2:30 Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again. (1200/1400) 3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing (900/2300) 6 x 50 Fly Drill @ coach's sendoff 4 - going 50 Right arm, then 50 Left arm2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular) 8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM! (700/3000) 200 EZ (200/3200) 8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST) - 3 Back, 3 Breast, 2 Free (1200/4400) 4 x 50 Sprint Choice (did all Free) @ 1:30 (200/4600) 200 EZ and out -------------------------- 4800 LCMeters ===================================== Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. www.longbridgeswim.com if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!! I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
Rough day at work...11 1/2 hours of not fun. Finished off with helping to get a 30 HP (horsepower) waterpump and motor removed from the cherry line and replaced for the night shift. They had to delay production a few hours, and we had lots of (not) fun. Ended up with not a lot of break in between work and swimming today, but it is my last opportunity until next week, so I might as well do it. Warmup: 1000 Mix it up - did all Free (1000/1000) Kick Set: 12 x 100 SDK @ 1:45 I started out around the 1:30 or so on the first few, then just faded back to barely making the interval. Kicking in LCM is just (1200/2200) Main Set: 6 (7) x 300 Free @ 5:15 - Odds EZ, Evens Fast I got permission to do the EZ ones as pull, and then go as fast as I could in the Fast ones. We had to do-over the 1st one since too many people were doing 1-stroke breathers...as my coach calls it. I just suffered through this...slugging away near the back of the lane, but did complete it, and had a race with Jordan, our 13 year old girl phenom swimmer. Yes, I've now lowered my standards from trying to stay with Jared, down to little girls. I can't wait for SCY to come back! 200 EZ (2300/4500) 16 x 50 IM Order 4x thru @ 1:00 Fly was the only good thing here, but even that was tough today. (800/5300) 200 EZ and out for award from the meet last weekend ----------------------------- 5500 LCMeters A picture of my 3rd place medal from the meet. Top 3 places got medals, the others through 10th ribbons. I was proud of this one against the kiddos. https://sphotos-a.xx.fbcdn.net/hphot...47962345_n.jpg
Warmup: 600 Free 600 Kick w/ long fins (did SDK on back) 6 x 100 Free Pull @ 1:45 (1800) 6 x 200 IM @ 3:15 (started at 2:55+, and dropped down to a 2:50 on the final one) not bad considering I was a 2:37 in the meet. 200 EZ (1400/3200) 5 Rounds of: All with Paddles and Long Fins 200 Free @ 4:00 ~70% effort100 Free @ 2:00 @ (50 - 100% effort/50 - 50% effort)2 x 50 Free 100% effort (200 pace) (2000/5200) I felt like I was doing a pull set. My legs weren't kicking fast, and I just couldn't go. I took the paddles off for a test on the final round, and I did go faster and kicked a lot better. I think my mind is set to drag the legs like I have a pullbuoy whenever I have paddles on. 4 x 50 Sprint @ 1:00 300 EZ cooldown ------------------- 5700 LCMeters
Warmup: 800 Free w/ every 3rd length Breast 400 Free Pull 8 x 50 Kick w/ board Odds EZ, Evens Fast @ 1:10 (1600/1600) Main Set: 5 x 500 Broken into: 10 x 50 Fast @ 1:00 (went :35ish)5 x 100 @ 1:20 (!!!!!!!) WTH!!! - made the first 1, kinda on the 2nd one, and then all downhill2 x 200 @ 2:30, 1 x 100 Fast (I was about 2:45+ on the 200s)8 x 25 Free (I did Fly) Fast @ LIFO; 1 x 200 Free FAST @ 2:30 (went 2:36), 1 x 100 Free Fast2 x 250 Free @ :15 rest (I made these) (2500/4100) 8 x 50 w/ buoy (25 scull/25 Free pull) @ 1:10 (400/4500) 8 x 50 @ 1:10 Odds Fly/Back by 25s, Evens Breast/Free by 25s (400/4900) Cooldown with taking out the lanelines...our group got that task. I hauled on the reel...good arm workout on the LCM lanelines. -------------------------- 4900 LCMeters I guess we have an Alaskan family that comes down here in the summertime for a while, and they train with the team. Their kids are fast, really fast. One boy about 15, and a girl about 17. They both kick my butt and everyone else too, besides Jared. Somehow the 3 of them were possibly making those insane intervals on the main set tonight. I was giving my best effort, but when the interval for 200s is about :10 slower than my recent meet time, I find that impossible. We did have a substitute coach tonight, so maybe she wasn't exactly sure of our times or something...or it was written to kick out butt. LCMeters itself does that to me...I don't need insane intervals on top of that!!
Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots. It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend. Warmup: 600 Free 600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time. 600 Free Pull (1800/1800) 20 x 100 Choice @ 2:00 - stretch out or whatever I did every 5th one as 50 Fly/50 Free...all others were all Free. Held 1:22-1:23s on all of them (2000/3800) 16 x 50 SDK w/ long fins @ :55 I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40 (800/4600) 300 EZ and out ------------------------ 4900 LCMeters
Started off the day with a little timing of the morning session with my older daughter. Gotta get in the volunteer hours with the team of course. Saw some fast 10 & unders too. I finished this about 11:00, and didn't have my first event under after 3:00pm so I went home for a while and got some work done as well. No rest for the weary! Got to the pool and warmed up a little bit in the deep tank, probably a total of 400 meters at the most. My first event was the 100 Fly, which I was seeded 3rd in, with my "best time" (1:03.1) from when I was age 22 or 23. It was the only event that I really wanted to do today anyway. 100 Fly - 1:06.3 - good enough for 3rd place!! I actually earned one of the cool medals that the team purchased this year for the Top 3 places! I didn't figure I would be able to get one, but I guess I was wrong. 1st place was a 1:00, 2nd was 1:05.5, 3rd-7th was 1:06.3 to 1:07.0, so I got the lucky end of the reach at the wall. -------------------- The rest of my day was just survival mode to get through my events...3rd day of a meet, and recovering after my sickness last week, this is all I could do: 200 IM - 2:37.xx 31.5 / xx xx / 34.0 200 Back - 2:49. Is it bad that my 200 Breast time was only 13 seconds slower than this?? whatever...I need to remind myself that only Fly and Free are to by swum in LCMeters from now on...and maybe the 400 IM 200 Free - 2:18.0 I felt good on the 1st and last 50s in this, the middle 100 just stunk. Well, I got in a good amount of racing, and will be able to repeat the freestyle and fly events next month, along with the 400 IM.
After yesterday's rough time with life in general, I managed to wake up this morning feeling great, in fact better than I've been all week long, so I headed in to work like always at 5:00am to get a little more $$$$ in the pocket. Got 8 hours done, and still had about 3 hours at home to take the kids to the school to play, and just relax for a while. Headed to the pool about 4:00ish to grab a cheeseburger with grilled onions from the concession stand. They're 100% worth it, and don't sit in your stomach, or at least not mine. They had a 30 minute-ish warmup period at the mid-point of the afternoon session (you know how USA-S has to do the "4 hour rule"). I got in about 800 of easy free, some fly drill, and a little speedy stuff, but not much more than 25 up tempo stuff. I already knew I'd be better at this point than Friday's 400 IM. My body was 100% different feeling. ~6:00pm 200 Fly - 2:30.25 (same as last season) 31.9 / 36.1 39.7 / 42.0 Yeah the back half hurt a little bit, and I was really feeling stiff around the 150 or a little before. As I pushed off the final wall I could feel that twinge just prior to getting a cramp coming on in my calves. Uh oh. I just slugged through the final 50, trying not to use too much effort on the legs, or risk rescue by the lifeguards. Made it home right about the same time I had last season, so that's a plus. ~7:00pmish 200 Breast - 3:02.92 (about the same as last season) 42.3 / 47.8 47.5 / 45.4 I told John that I was going to take it out easy, and build the effort and turnover on each 50. I did start easy for sure, and stayed neck and neck with a girl next to me (they swam all the 15 and over events co-ed mixed), until the final 50 when I really went for it with my turnover and lunging forward. My legs just played along, but I powered home well. This is a pretty decent time for me. ~9:30pm The sun was well down at this point, and it had been cooling for the past couple hours, plus the wind was picking up a bit like it always does around here at night. Basically pretty cold no matter who you are. I stayed in my clothes up till about 15 seconds before the whistle to get up on the blocks. 400 Free - 4:48.40 (3 seconds slower than last season) 1:08.xx / 1:14.mid / 1:14.mid / 1:11.low I was sandwiched between a college girl and another boy in the final heat, and they both got out about a bodylength or more ahead of me within the first 100. I was just eating their wakes for the middle 200, and began to pull up on them both from about the 250 point to the 350 mark. I gave it my all to catch them, but to no avail. Kids... ------------------------------------- Tomorrow morning I'll be timing the meet for about 3 hours in the morning with my daughter, and then will get back later in the afternoon again for 4 more races. These ones should be better...at least I'm waiting for the 100 Fly in which I'm seeded 3rd in. I need some hardware!!!
I've been sick since Wednesday night, running a fever, and just overall feeling like BLAH. This morning I woke up and didn't have a fever anymore, and was feeling pretty good so I decided to give it a shot. It's only the "easy" events this afternoon anyway, right?? Warmup: 500 Free 400 IM Drill 300 IM Kick (no Free) 2 x Dive 50s (I just cruised them) --------------------------------- 1300 LCMeters I was feeling pretty iffy during the initial 500 of the warmup, but figured it was mainly from the after-effects of the past couple days. 1 1/2 hours later was my first race, the 400 IM 400 IM - 5:37.UGH I was about 15-20 seconds away from where I should have been at, and possible could've been better than that at 100% health. Splits - I don't recall them all, but: 31.1/38.0 46.0/46.0 49.8/49.8 38.5/37.5 I felt OK the first 50, but I just didn't have the normal UMPH that I usually do in the fly. It was just downhill from there. At least I wasn't rescued by the lifeguards. 1500 Free - Scratched It was a decision that was for the best by me and all the coaches. I'd just hate to get stuck in an almost 20 minute race and feel like I couldn't finish it. On the good side...I will be able to watch Kirk on Jeopardy tonight!! You'd better win dangit!!!! When I got home from the meet, I took my temperature, and I was back up to 100.7 again. Not good...back on the meds and hydration again. I may have to scrap this weekend altogether. I believe that was my first scratched/missed event as a masters swimmer/renewed age grouper.
I had a heck of a day at work today. I spent the majority of the day remanufacturing a piece of catwalk, handrailing, and stairway that was flat out destroyed today by an accident. Good thing the accident wasn't my fault. My boss was driving the forklift, to lift the box machines up to the mezzanine of the 2nd level of the cherry room. Well, I guess he didn't quite have it just right, and the thing either bumped something, or slipped on the forks, and came crashing down to the floor from almost 20 feet up. Good thing the catwalk broke its fall. Still, a $60,000 piece of machinery hit the $#!+can, and it's kinda needed for tomorrow night's first run of cherries in the plant. Oops. Again, glad it wasn't me that toasted the machine. But I was pretty toast in my muscles afterward, and was basically a zombie at home for an hour prior to swim practice. Thank goodness for Advil!! --------------------------- Warmup: 800 (50 Free/50 Back) <--WTH with all the LCM outside backstroke stuff???? (800/800) 16 x 50 Kick w/ board (no fins) @ 1:30 Odds EZ, Evens Fast (800/1600) 6 x 200 Free Pull @ 3:15 I was holding in the 2:30+ range, which I guess is fairly decent. I have decided at least for my long course freestyle to go to a 2-2-2-4 breathing pattern. It seems to work, gets me enough oxygen, and then allows me to get full body roll and extension every 4th cycle, without having to breathe left. (1200/2800) 12 x 50 Free Fast w/ long fins & paddles @ 1:10 I was around :29-:31 seconds on these. (600/3400) 16 x 50 Swim @ 1:10 - 4 of each stroke, Odds EZ, Evens Fast I went first in the lane for the Fly (which is the only thing I'm good at in LCM), and then brought home the tail of the lane for the remainder. (800/4200) 8 x 50 Scull @ 2:00 2 Front, 2 Mid, 2 Back, 2 V-Sit Scull (400/4600) ------------------------------- 4600 LCMeters I heard from my coach that there's a lot of fast kiddos from the Seattle area coming over like always for the Apple Capital meet. He mentioned that Cascade Swim Club is one of them. Kirk, you wouldn't happen to be coming over would you??? The pool is measured. I'm supposed to swim somewhere around 2:00-2:30 for the 400 IM, then about 7:00 for the 1500 on Friday. Saturday, I'll get to work of course, and then my first event doesn't start till about 6:00pm, with the 3rd one around 10:00pm. Then on Sunday I have 4 swims from about 3:30pm on to the end around 7:30pm or so. Cherry season is now upon us here in town, and I'll be tired from work. I'm already wishing September would arrive for two reasons...1) cherries are done, 2) return to SCY! Tomorrow I have to work sort of 2 shifts: 5:00-1:30pm (8 hours) to make sure things are good to go in the room, then we have to come back in with the night shift to assist them with the room on the first run...just in case there's any problems. That will be from approx. 6:00pm till around 10:00pm or so. THen back on Friday at 5:00am again. Fun Fun. I still wouldn't trade this for a boring desk job.
Updated May 30th, 2013 at 12:06 AM by jaadams1
First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun. Warmup: 500 (50 Free/50 Back) (500/500) 10 x 50 @ 1:10 Odds Free Build, Evens Breast Build (500/1000) Kick Set: 8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins (1200/2200) Main Set: 10 x 200 IM @ 3:45 EN2 work I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. . (400/2600) ------------------------------ 2600 LCMeters IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere. Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
I did quite a bit of work around the house today, cleaning up in the basement, and around outside as well, including pulling a very large lilac tree/bush/whatever out from the middle of my yard. I was pretty tired by the time I got to the pool. Almost wished I'd gone to work instead (sometimes work is easier than the stuff around the house). Long Course Meters in the rain: Warmup: 600 Free (600/600) Kick Set: 8 x 150 SDK w/ long fins @ 2:15 John said these are easy, we should all make them. I was moving fast, and coming in around 2:10+ or so, barely enough time to turn and go again. The kids however were getting all kinds of rest. (1200/1800) Main Set: Broken Descending Mile+ (the + part is the bonus 100 at the end of the 1500) All were on coach's sendoff, he'd give us approximately a minute rest and then pick a point on the clock to leave 500 Free @ 70% effort (went a 6:45) 400 Free @ 80% effort (went a 5:32) 300 Free @ 90% (went a 3:58) 200 Free @ 95% (went a 2:33) 100 Free @ 100% (went a 1:12) 100 Free @ 100% (went a 1:08) At this point we were huffin and puffin (at least I was), and coach John comes by and says "Alright, on the top...500 @ 70%" WHAT!?!!??! "Yep, we're doing another one!" OMG!! SURPRISE Mile: 500 Free @ 70% (went 7:00) 400 Free @ 80% (went 5:35) 300 Free @ 90% (went 4:02) 200 Free @ 95% (went 2:35) 100 Free @ 100% (went 1:15) 100 Free @ 100% (went 1:11) 200 EZEZ (3400/5200) I was completely toasted on the second round. I had to fend off a 12 year old girl the whole way through the set as well. She's a definite LCM swimmer, and I'm a SCY "need my walls, pushoffs, etc." type of swimmer. In SCY I can outdistance her easily, but not in this huge expanse of water. That's why I truly don't enjoy OW swimming either...no walls. 8 x 50 @ 2:00 Odds V-Sit Scull, Evens Sprint 1 of each stroke I calf cramped up on the Fly one about 35/40 meters down the pool...and hobbled my way in. (400/5600) 200 EZ and out --------------------------- 5800 LCM Holy crapola!! That was a heck of a day! John said he did that set for all of us to prepare us for the 800 Free and 1500 Free that we're all doing on Friday night at the Apple Capital meet. Yeah, Thanks!
Let the countdown begin... First Long Course Meters practice is now in the books, and it'll be done sometime around mid-August when the city pool closes its doors for the season. The pool isn't "officially" open to the public until after school ends in a few weeks, but the USA-S team is the only ones with access to it right now. We are hosting a meet there next weekend after all! First 10/15 minutes or so spent getting the LCM frickin' lanelines into the pool. Luckily we don't have to take them in and out daily until the pool is needed for public swims and lessons. Warmup: 800 Free (800/800) 200 Flutter Kick (50 Back/50 Side/50 Other Side/50 Back) 200 Dolphin Kick (same as above) 200 Breast Kick (1 Pull - Kick as many times as possible, then repeat) (600/1400) 16 x 50 IM Order - 4 each stroke, Desc. 1-4 @ LIFO we have no pace clock currently at the pool, so things are either LIFO or :15 rest, etc for now (800/2200) 3 x 400 Free Pull @ :20ish seconds rest, Desc. 1-3 (whatever...it's just survival swim for me) (1200/3400) 10 x 50 Fly @ :45/1:00 rest SDK underwater as far as possibleBreakout, take 5 strokes FlyDive back underwater, SDK as far as possible againBreakout, 5 more strokesThen SDK to the wallThat was the goal at least...I made it to almost the flags at the far end before I had to give up (500/3900) Interesting set...my kicking is decent, but I just can't go that far very fast for long 6 x 100 SDK w/ long fins @ :15 rest GO FAST (600/4500) Cooldown with Sharks n Minnows in the deep tank. It was a special request, and granted. We haven't really played that all year long, and it was great! ~4600 LCMeters
Coach Darcy tonight...John has been back east at his older son's graduation from the Coast Guard Academy. I guess that V.P. Biden was there as part of the ceremony as well, to shake hands and hand things out to the graduates. Warmup: 6 x 150 - Alt 150 Free/150 Kick w/ board @ :15 rest 6 x 75 Free Pull @ :20 rest (I went @ 1:10, holding :50s) 7 x 50 Choice Drill/Swim by 25s @ 1:10 (it was 6, but we had to the #1 over again) (1700/1700) Main Set: 100 Free @ 1:30 (cruised 1:10) 200 Free @ 3:00 (cruised 2:25ish) 300 Free @ 4:30 (increased pace 3:30) 400 Free @ 6:00 (go go go pace 4:31) 500 Free @ 7:30 (neg. split but EZ 5:55) 1:00 extra rest 500 IM @ 8:30 (went 6:30) 400 IM @ 6:30 (go go go pace - went 5:05) - about :30 slower than my Indy Nats time. 300 IM @ 5:00 (relaxed, went 4:00) 200 IM @ 3:30 (went 2:30) 100 IM @ 1:45 (sprinted it, went 1:05) (3000/4700) 200 EZ (200/4900) 4 x Dive 25s & swim back again (200/5100) Got out a bit early to have ice cream that was brought by one of the kid's parents for his birthday. I didn't object. We're also going to be swimming in the outdoor LCM pool starting tomorrow evening, weather permitting of course. It's been good and rainy around here lately, but rain won't stop us, only lighting, and that's probably not going to happen. It'll be a nice change to swim in the big pool, but I honestly can't wait for September to return.
For some reason the "Enter" key has no effect on my blogs and/or forum posts, so I cannot format anything like I want to do. I'm typing this all in Notepad on the computer, and the copy/pasteing it into the blog. The strangest part is that my Enter key is only malfunctioning in the USMS forums/blogs. All other applications it works fine on. Anyone give any help for me to try out???? For now I'll just copy and paste to be happy, but I'd rather be able to push Enter like normal person. - Monday 5/20/13 - Warmup: - 500 Free 2 x 200 IM @ :20 rest 8 x 50 Free Alt. EZ 50/Fast 50 @ 1:15 2 x 25 Sprints - 1 Free, 1 Choice This is our typical meet warmup...just kind of weird that it was given today at practice. Sprints were from a push, can't dive at the Y pool. - (1350/1350) - 10 x 100 SDK w/ long fins @ 1:30 (held ~1:10s) (1000/2350) - 6 x Broken 200s w/ long fins & paddles @ 4:00 (:15 rest between 50s) Goal is to make or beat your best 200 time (subtract :45 for your time) I was going free, and ranged from 1:52-1:55. Best time is 1:54.4 - 200 EZ (1400/3750) - 24 x 50 @ 1:00 6 Fly, 6 Back, 6 FLY, 6 Free yep, no breast...may have been a typo, but it definitly was printed "FLY". I didn't mind, but the breaststrokers groaned a bit. (1200/4950) - 4 x 25 All Out @ 1:00 did Fly/Free/Fly/Free (100/5050) - 400 EZ cooldown - ------------------------------ 5450 Yards - - ================================================== == - Wednesday 5/22/13 - Warmup: - 800 (25 Free/25 Back/25 V-sit/25 Free) (800/800) - 16 x 25 SDK w/ fins underwaters @ 1:00 (400/1200) - Main Sets: - 4 x 200 IM or Major Stroke (I did IMs) @ 5:30 EN3 work went 2:27/2:25/2:25/2:25 @ 180 HR - 4 x 200 Free @ 5:30 EN3 work went 2:09/2:10/2:10/2:11 - 200 EZ (1800/3000) - 20 x 25 IM Order or Major Stroke (Build/EZ/Build/Fast/Faster) @ 1:00 I did 4 x 25 Fly, and then got out... ----------------- 3100 Yards - - my ankle/leg was giving me problems. The kicking action was tough. I slipped at work today and banged my lower shin just above my ankle. It's swollen pretty good, but I'll be okay. Have to go to work anyway...that's what we're paid for. In other news at work, a fellow mechanic (NOT ME) lost part of his hand in a machine. Blood and stitches. Ouch!!
28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my taper yardage took me down below 2000 a practice leading up to the meet. In other dumb news: http://www.swimvortex.com/disdain-fo...-overwhelming/ I think this is one of the dumbest ideas that FINA could ever be considering to change. Why would they even think of making unlimited SDKs to the 15 meter mark in breaststroke?? I could do that, then do my pulldown, kickup, and be at the wall. 25 yards completed without doing a single stroke. Granted I couldn't exactly keep that up for a full 100 or 200, but it would completely change anything about the stroke. ================================== The kids were all tired and worn out at practice tonight as well. I guess that big fin/paddle set we did last night made others tired as well. Normally the kids are all peppy and won't stop talking, but you could just sense they were wiped out. I was even running down Jared in the IMs and breaststroke tonight, which isn't normal!! Warmup: 300 Free (300/300) 10 x 100 Kick w/ long fins @ 1:25 did 6 SDK, then 4 Flutter Kick w/ board - I hate flutter with a board AND fins, but had to do something different. (1000/1300) Main Set(s): 8 Rounds of: 200 IM (25 EZ/25 Fast) @ 3:3050 Fast @ :50 (1&2 Fly, 3&4 Back, 5&6 Breast, 7&8 Free) I was around 2:30s + - a few seconds on the IMs, and rocked the 50s. 200 EZ (2200/3500) 6 x 200 Free Pull @ 2:40 #1/#4 - EZ breathe every 3#2/#5 - Build by 50s breathe every 3#3/#6 - FAST breathe how you want to - right, right, right, right, right, right, right, leftwent a 2:05 and 2:06 on the fast ones. (1200/4700) 10 Rounds of: (non-Free on these) (at least 5 of them must be "best stroke") I did the first 5 Fly, then 2 Breast, 2 Back, and 1 Breast 50 Build @ :5025 ~90% Fast @ :4525 ~100% Fast @ :45 (1000/5700) 300 Cooldown ------------------------------ 6000 Yards
I talked with coach John about when we may be getting into the outdoor pool. He told me that it is full of water now, and they're going to begin heating it on Monday, so in about 3-4 days after that it should be "swimable". So he says...he's not the one getting into the frigid water!! But it looks like my LCM adventures may begin as early as a week from now. That will give us just about a week to work on our swimmer's tans prior to the home LCM meet the first weekend of June. Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 16 x 50 Flutter Kick w/ board @ 1:10 (held :44-:47s) (800/1400) 16 x 50 IM Order 4x thru @ 1:00 I did these fast, roughly :30 Fly, :36 Back, :37 Breast, :28 Free It's pretty sad that my breast is almost the same speed as my back in practice times. (800/2200) Main Set: All w/ paddles and long fins 8 Rounds: (for reference my 200 Free time is 1:54, so 100s :57, 50s :28.5 times to shoot for)100 Free @ 1:30 at 200 Pace50 Free @ :45 EZ Peezy50 Free @ 1:00 at 200 Pace25 Free @ :45 faster than 200 Pace25 Free @ :45 AFAP BlastoI did fine for 4 Rounds, holding at or faster than my "pace times", then I had to back off a bit to around 1:00/100 pace. I guess the IM 50s early did me in a little more than I thought. 200 EZ (2200/4400) 10 x 50 Odds Front Scull @ 1:15 Evens Breast Fast @ 1:05 (held ~:38-:39s) (500/4900) 4 x 25 Free AFAP @ 1:00 (100/5000) 300 Cooldown -------------------------- 5300 Yards
Warmup: 800 MI (Rev. IM) 50 Drill/50 Swim (800/800) Kick Set w/ long fins: 6 Rounds: 150 SDK moderate @ 2:00 (went 1:45-1:50)75 SDK Build @ 1:20 (went ~:55s)25 SDK FAST @ :40 (went ~:15s) (1500/2300) 10 x 100 Free Pull @ 1:40 (went 1:05s) worked on breathing both sides, though at a random. (1000/3300) Main Set: 12 x 100 Choice Stroke @ 2:45 - EN3 work must do same stroke for a group of 4 in a row.Free (best time :52 - EN3 time is 1:01) Fly (best time :56 - EN3 time is 1:07.5) First 4 - Did Free, went 1:00/1:01/1:01/1:00 Second 4 - Did Fly, went 3rd in lane behind two freestylers, with two breaststrokers behind me - went 1:07/1:06/1:08/1:07 Final 4 - Did Free, went 1:02/1:01/1:01/1:00 200 EZ (1400/4700) 40 x 25 @ :30 10 of each stroke IM Order Felt great on the Flys. Backs felt like a 400 IM "cooldown from the Fly". Breasts felt strong, Frees were great, driving with the legs These don't seem hard at first, but once you get going, it's "fun". I'm just glad I was leading the lane rather than being in the middle to the end of it. Those kids looked to be bouncing all over the place. (1000/5700) 300 EZ ------------------------- 6000 Yards
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