My USMS Times
YouTube Videos of my swims
A little late to practice, but I had to get my son home from his swim lesson at the YMCA, and then back across town to the other pool for my "swim lesson".
800 (25 Front Scull/25 Back EZ/25 V-Sit Scull/25 Free)
**I got in 300 of this warmup when the others finished
500 Kick w/ board
16 x 50 Free Pull w/ paddles @ :50 (Desc. 1-4) Breathe every 3
went :35s down to :30s
16 x 25 SDK underwater no breathers w/ fins @ 1:00 (I led the group here, held :12s)
6 x 100 SDK on back @ 2:00 (Desc. 1-3, 4-6)
**first round of 3 went 1:07/1:08/1:08
**second round of 3 went 1:20/1:15/1:05
This was by far one of the fastest efforts I've been able to do on 100s kick
Main Set: (supposed to be 2 rounds of the 5,4,3,2,1, but we ran short on time and John cut out a little on the second round)
LAP TRAFFIC SUCKED (we had 5 per lane):
500 Free @ 8:00 last 100 FAST w/ kick
400 Free @ 7:00 last 100 FAST w/ kick
300 Free @ 5:30 ALL FAST
200 Free @ 4:00 All EZ
100 Free @ 2:00 SPRINT
went :59 (I haven't been under 1:00 at the end of these sets yet, so this was nice)
400 Free @ 7:00 Build by 100s to Fast
went 4:45 (a little tired)
200 Free @ 4:00 Build by 50s, start @ 85%
went 2:11, but felt decent
100 Free @ 2:00 SPRINT!
went :57!! (coach said so) <--that's how I felt inside my head, but I was grasping for anything to hold on to...
5000 Yards and no practice tomorrow so we can load up on candy.
Yesterday the age group team had a small intersquad developmental meet, mostly to teach all the new swimmers about how a meet is run, as well as teach the parents about a meet. It was good times. I did the setup/teardown of the meet, as well as wore the cap of "head timer" for the meet. Gotta get my work-share hours in. Though I logged onto my swim team account and noticed that my work-share hours were now at 0.00 required. It had a note saying "Manual Reset Obligation by Admin 0.00" I can only hope this isn't an error. I'm sure it's because I'm swimmer/parent all in the same. I'll still do what I can to help at these developmental meets that happen periodically.
10 x 50 Kick w/ board @ 1:15 (Desc. 1-3, 4-6, 7-10) went :45s down to :38s
10 x 100 Free Pull @ 1:30 breath every 3 (1:08s down to 1:05s pretty relaxed)
20 x 50 Kick w/ fins @ :45 (25 SDK/25 Flutter on back) ~:05 rest
12 x 150 as:
100 Stroke @ 1:452 x 25 Free AFAP w/ overkick @ 1:00 (attack the wall on the finish)strokes to be done in groups of 4 all same stroke, desc. 1-4did 4 Fly, 4 Back, 4 BreastDesc. to 1:04 Fly, 1:08 Back, 1:15 Breast100 EZ
2 x 100 IM AFAP @ 2:30 attempt to hit your best time
(I was about :10 off my best time from college days)
went 1:05 & 1:04
400 EZ cooldown
This morning was rough...really rough. I awoke at 4:00am to get to work extra early to get a few things fixed on the line before my bosses cleanup group was going to do their annual cleaning of the room. This is a super-cleaning though, blowing out all the dust and debris from everywhere - the rafters, walls, machinery, everything. It's an all day dirty dirty job, and I didn't want to be in there inhaling that stuff in the air. It's pretty nasty, that's why I got in and out early.
Made it out with plenty of time before swimming, so I headed over to McD's for a nice sit down meal - Big Breakfast w/ Hot Cakes and an extra Hash Brown. This is the breakfast of champions, especially a 1/2 hour prior to a swim practice.
300 Flutter Kick w/ board
400 Free Pull (was a 300, but I did a 100 extra since the others were still finishing)
8 x 25 V-Sit Scull @ 1:15
Main Set (4 Lane Circuit Rotation):
8 x 100 Stroke @ 2:00 shoot for 180 HR
did Fly, went 1:05/1:06/1:07/1:07/1:07/1:08/1:10/1:07not sure about my HR, but it was up there. I was struggling around #6...(800/2000)
12 x 25 Bucket Pulling w/ buoy and paddles @ 1:30
standard issue 5 gallon Home Depot bucket with about ten 1/4" holes drilled in the bottomwent roughly :20-:22 on each one100% pure strength set - but I got bored with the rest interval These were fun, and I could've done them all day long, if not for the boredom interval.(300/2300)
12 x 100 SDK w/ fins @ 1:30 (ranged from 1:20-1:33ish)
16 x 50 Free @ 1:00 Odds EZ DPS, Evens Fast w/ overkicking
couldn't really get many of the fast one faster than :31 here...I was just beat(800/4300)
Whole Group together (including the younger kids from lanes 1&2)
4 x 25 AFAP Free @ 1:00 Rock 'n Roll Time
went fast (roughly :12s)
200 EZ and out
4600 Yards and now to
I'm dead tired...I'm sure the very limited sleep last night didn't allow my muscles to fully recover enough before adding more punishment today. I was given a choice which of the 4 circuit sets I wanted to start with of the 4 above. I'm glad I started with the stroke set, because that would've been hell at the end, but on the other hand, by doing it first I was wiped out for the remainder of the day too.
Tonight was a very light practice, both in terms of yardage, and attendance by the kids. Not sure where everyone was, but that's fine, more lane space for those of us who came.
800 Free DPS (ended up building after the 500)
16 x 25 Kick w/ board (no fins) @ :45 (4 each stroke)
16 x 25 Pull w/ paddles @ :45 (4 of each stroke) Odds EZ, Evens Fast
6 x 200 IM @ 5:30!! - GO FOR IT - FAST
went 2:25, 2:25, 2:26, 2:25, 2:28 , finished 2:22.
I did a 50 EZ between each one
This was tiring, and I wasn't exactly ready to go fast today.
4 x 50 AFAP @ 1:30
#1-2 Stroke Choice - did Fly (:30/:29)
#3-4 Free (:28/:26)
We all got out early to go over to a local frozen yogurt place that was "taken over" by the swim team to operate from 4-10pm today with the proceeds and tips going to the swim team as a fundraiser. A bit high priced, but it was good.
Gotta love these days (or not).
The anxiety building up inside wondering in which way the coach is going to kill us today. We always have 2 test sets, a swim one, and a kick one. They are paired up to always be the same, but some are swim set first, then kick set, others the opposite. IM, Free, Stroke sets are all out there.
It's really up to the rotation the coach has set up, and because we have quite a few sets to choose from, it's anyone's guess as to what we're in for...
600 (25 Breast, 25 Breast kick w/ hands at sides, 25 Free, 25 V-Sit scull)
6 x 100 Kick w/ fins @ 2:00 Desc. 1-3, 4-6.
--did SDK on back
went 1:21/1:15/1:05, then 1:20, 1:13, 1:04
12 x 50 Pull w/ paddles @ 1:15 - Odds Breast, Evens Free
8 x 50 @ 1:00
IMOrder, 2 each stroke (1 EZ, 1 Fast)
Fly - :30, Back - :34, Breast - :37, Free - :27 (totals 2:08ish 200 IM)
Main Sets: (Test Set #1)
10 x 100 Free @ 1:30 best average
avg. 1:03.5 w/ a 25 HR/10 sec.fastest was 1:01, mostly 1:03s/1:04sthis was a bit slower than my last time...oh well, I'm tired, and Jared wasn't there to push me (or to draft off)200 EZ
(Test Set #2)
10 x 100 Flutter Kick w/ board @ 2:00
avg. 1:33s w/ a 22 HR/10 sec. (my HR won't get too high with kick alone)Fastest - 1:31, Slowest 1:36I dropped an 8 sec. avg. from the last time I did this I felt really good with these, but got tired on #7, 8, 9, 10200 EZ
6 x 25 All Out Choice stroke @ 1:00 (did Fly)
during the previous 200 cooldown a couple 12 year old girls thought it would be cute to hide my fins at the deep end of the pool. I noticed them after the 1st 25, and just put them on for the 2nd 25 to get them back to the start end. I ended up doing an :11 25 fly from push with only 3 strokes of flyCooldown:
Coach said "do a couple 100...wait, naaa, do one fifty".
Did he say 1 x 50, or 150???
My ears heard 1 x 50, and got started before anyone could question him.
He smiled when I got out after 1 x 50, and said to me "I see what you did there."
Masters swimming is all about being smart about your options.
Back to the grindstone again, and it was tiring. After taking it fairly easy for the last half of the past week, plus the 2 day meet over the weekend, I was pretty well spent. No practice Monday, and a pretty easy swim yesterday, didn't really get me completely "ready" for go time today, but I made it.
400 Swim (25 Free EZ, 25 V-Sit Scull, 25 Breast EZ, 25 Back kick)
8 x 25 V-Sit Scull @ 1:00
10 x 100 Kick w/ fins @ 1:25 did SDK on back - went 1:16-1:17s
8 x 300 as:
200 IM w/ last 50 Free FAST @ 3:15 Desc. 1-4, 5-82 x 50 Free FAST @ 1:001:00 rest after round #4Desc'd from 2:40-2:31s but couldn't really get moving. The 50s weren't too hot either, going :30/:31s, with a rare :29 here and there200 EZ
5 x 300 Free Pull @ 4:30 just cruise them, body roll, breathe @ 3
went consistent 3:45s
6 x 50 Choice Stroke AFAP @ 1:30 (did all Fly)
I felt good here on these at the end of practice, and was surprised how fast I was able to go.
Monday's practice ended up being cancelled due to a "fecal explosion" in the pool that apparently was extreme...
Tonight, we were at the other pool in town, and we started off nearly the first hour with the coach talking about the age group meet last weekend and handing out the awards to all those who attended. Many of the kids with time drops in 7-10 out of 10 swims over the weekend. Lots of kids ended up swimming "new events" for the first time as well, 200s of strokes, 400 IM, 500/1650.
Got in @ 7:45 for a pretty easy day:
1000 Free DPS
800 Kick w/ fins (25 Dolphin/25 Flutter)
- did 200 no board/100 board/200 no board/100 board/200 no board
10 x 100 Free Pull @ 1:50 breathe every 3, work on technique/body position/rotation/etc.
Odds used my TYR Catalyst paddlesEvens used some FINIS Agility paddlesWith the TYRs I could really use the paddles more for strength and power, and the FINIS paddles, I had to think more about hand placement, pull pattern, etc. My personal preference are the TYR paddles, but I'll still play around with the FINIS paddles at times. I found I can do butterfly with them as well, but backstroke is a no-no with them...they won't stay on your hand during the backstroke entry.16 x 50 @ 1:00
4 groups of 4 x 50s each stroke
Odds DrillEvens Fast Swim (Flys :30s, other strokes - whatever... )200 EZ and out
What a meet! There was lots of fast swimming all around from most of the swimmers in the meet. NW Forumites did quite well too.
The only negative to everyone having such a good meet is that a lot of records were broken as well I'm sure. Now why is that a negative you ask?? Because YOURS TRULY is the admin-dude for the NW Zone SCM Zone records, and will be preoccupied over the next few days re-writing the record book...
I swam my normal practices this week, with a cutback on my normal fin kicking to about 75% of the distances the kids were doing on the same interval, then cut back on Thursday pretty good (about 3200 yards), and didn't swim Friday as practice was cancelled for the team. I did shave down for this meet, but not exactly a full taper. It was my last shot this year at my good events in a SCM pool for TTs in 2012. Wore a TYR Fusion 2 brief for the meet.
400 Free - 4:28.93 +3.5 seconds from my Canadian Nats time
30.38 / 33.03 (1:03.4)
33.92 / 34.16 (1:08.1)
34.42 / 34.62 (1:09.0)
34.62 / 34.78 (1:08.4)
Good splits overall, at least I held semi-even, though they gradually climbed up and up, and I just couldn't bring it back at the end. Dead tired. TG beat me...he'd better remember this one, 'cause it won't happen very often. Very nice swim by TG...he came home very well, and in my head I thought I was doing sooooo poorly, when in reality it wasn't too bad.
200 Fly - 2:18.84 -3.5 seconds and a new LMSC record!
31.11 / 34.99
36.29 / 36.45
This was a very good swim, and I was honestly surprised with the result after my previous 400 event 10-15 minutes prior. I had a psychological race against a young woman (18-24) a couple lanes over, and she hung with me pretty close till around the 125/150 or so...then bye bye.
Also in the same heat, PNA's Scott Lautman set a new WR in the Mens 60-64 200 SCM Fly with a 2:29.40!!!
[nomedia="http://www.youtube.com/watch?v=AR6DT9jwqjU"]10-20-12 - 200 SCM Fly - NW Zone Federal Way, WA - YouTube[/nomedia]
200 IM - 2:23.82 -5 seconds
30.00 / 38.90
41.82 / 33.10
Got out good, backstroke was so-so , breaststroke, I had the 4th fastest split of all competitors!, and free I just tried to keep KNelson from catching me!
200 Breast - 2:45.51 -3 seconds, and a new LMSC record!! I'm surprised by this one!
37.01 / 42.71
43.77 / 42.02
The final 50 I gave it all I could 'cause I knew there was a shot that Allen Stark would be a coming!!
I told Allen I was going to take it out "relaxed", and he misunderstood my definition of this and was out with me pretty close at the 100...then I guess he got tired, or took a breath of water.
[nomedia="http://www.youtube.com/watch?v=cTHx6x3r4Dw"]10-20-12 - 200 SCM Breast - NW Zone Federal Way, WA - YouTube[/nomedia]
800 IM - 10:42.58
Fly - 32.60 / 37.47 / 38.94 / 39.56 (2:28.57)
Back - 43.66 / 41.77 / 41.67 / 41.74 (2:48.84)
Breast - 45.88 / 45.94 / 45.69 / 46.15 (3:03.66)
Free - 35.97 / 35.62 / 35.41 / 34.51 (2:21.51)
In the whole scheme of things, this race wasn't truly that difficult. Granted, I am a natural 200 Flyer, so the beginning was no problem for me, and the first 50 of backstroke was my "recovery". If you look at each stroke as a whole, they were basically even or descended throughout the stroke, so I swam it well. I looked up the Austrailian masters record for my age group, and missed it by a mere 5 seconds. 99% sure I'll never do this again.
400 IM - 5:06.11 +2 seconds from my best
30.72 / 35.32 (1:06.04)
41.47 / 40.93 (1:22.40)
43.95 / 44.75 (1:28.70)
35.14 / 33.83 (1:08.97)
My fly was out about perfect split, backstroke was slow...no arm turnover, breaststroke didn't get my feet snapping around, and freestyle I was dead. Still a decent overall swim. I need to be about 3 seconds faster in the back and breast, and another 3 or so faster on the free coming home for my goal time.
KNelson was a few seconds behind me through the whole race just to keep me honest.
The overall winner young-dude was a 4:56, but was DQ'd for something...must've cheated to beat me by 10 seconds!
[nomedia="http://www.youtube.com/watch?v=cvLS5gwWYhE"]10-21-12 400 SCM IM, NW Zone Federal Way, WA - YouTube[/nomedia]
There is a high school meet at our normal practice time, so we were able to get in early from 3:00-5:00 this afternoon at the other pool instead. Normally I wouldn't make it there till about 3:45 at the best from work, but the lines finished a bit early, so I only ended up being about 15 minutes late. No big deal, it's quick taper time anyway.
I missed most of the initial 1000 warmup, but did
250 Free stretchout
10 x 75 Kick w/ fins @ 1:15 (Fast/EZ/Fast by 25s)
did SDK/flutter/SDK by 25s (~:56s)
Main Set: (aerobic EZ)
8 x 200 Free @ 2:40
instructions were "nothing special, just make them and keep them consistent".
went 2:20-2:22s, last one was 2:18. I just kept it EZ
500 Free Pull stretch out (this was my cooldown)
I threw in the towel and got out here, the next and final set besides cool down was 16x50s (4 each stroke desc. 1-4) @ 1:00 I decided after hearing what it was, that I didn't need to do it tonight, and I was to the showers.
500 Free DPS
500 Kick w/ board EZ
500 Pull w/ paddles EZ
12 x 50 Sculling w/ buoy @ 1:30
(3 front scull, 3 mid scull, 3 bottom scull, 3 top to bottom scull)
20 x 50 Kick w/ fins @ 1:00 Desc. 1-4
did SDKs on back (ranged :45-:32s on each set of 4)
8 x 100 -- IM Order by pairs @ 2:15
Odds Drill, Evens Fastwent 1:05 Fly, 1:19 Back, 1:18 Breast, 1:19 Breast**, :59 Free(1000/4300)
**we had to redo the breaststroke pair because a few of the kids skipped out on their underwater pulls, so we all got to do it again. Hey, at least it wasn't the backstroke one!
4 x 50 @ 2:00 FAST IM Order
Fly :29Back :33Breast :36Free :26200 EZ and done
A fairly easy practice overall. It was nice that John went easy on us so I didn't have to get out super early like an who is tapering. Yeah, the yardage was semi-high, but it was mostly all slow-type swimming, with a few race pace bursts near the end. I felt good, well except for my new worst stroke of backstroke. My arm is still a little sore from my flu shot yesterday, but it's much better.
I also see that the Club Assistant online heat/psych sheet is up for the NW Zone SCM meet:
I'm doing the 400 Free, 200 Fly, 200 IM, 200 Breast, and 800 IM on Saturday, with the 400 IM as my sole event on Sunday. Sunday will be a "play it by ear" day as to whether or not I swim or not. I am the top seed in the 400 IM overall with 2nd place being KNelson. I'd hate to just "give it to him" by dropping out, but that may happen.
Our 800 IM event should be fun between T.G. and myself. We're seeded #18/#19 in the event, so with the 8 lanes/heat, we should be seeded right near the top of our 3rd to last heat. Hopefully we don't get separated into different heats. We entered with identical times to try to prevent that (10:44.44)
I arrived a few minutes late since I had to get my daughter to and from her final soccer game of the season. It seems like forever since we last had a game or practice for them with all the fire/smoke activity in the area the past month. We finally had a bit of rain all weekend long to help put away the fires for good.
Today at work I also got my flu shot, so my left arm is dead and hurts. I'm icing my arm, and O.D.ing on Ibuprofin for tonight.
Warmup (that I got in):
200 of (25 breast w/ flutter, 25 V-Sit scull, 25 8/3/8 Free, 25 Sprint Free)
the group did a 600 of this warmup
5 x 200 Free Pull stretch out @ 3:15 (2:22-2:25s)
Assigned 10 x 100 Kick w/ fins & board @ 1:25 (25 Flutter/25 Dolphin)
I did 75s @ 1:25 (25 SDK on back/25 flutter/25 SDK on back)resting my legs(750/1950)
Main Set: (aerobic, keep HR down) (when "fast" use the legs)
400 IM @ 8:00 (50 EZ, 50 Fast)
500 Free @ 8:00 (50 EZ, 50 Fast)
2 x 200 IM @ 4:00 (200 EZ, 200 Fast)
2 x 250 Free @ 4:00 (200 EZ, 50 Fast / 200 Build, 50 Fast)
4 x 100 IM @ 2:00 (100 EZ, 100 Fast)
4 x 125 Free @ 2:00 (125 EZ, 125 Fast)
There was another set of 50s at the end of this, but I got out and called it a day. I was just wiped out, and my arm was sore. No point of beating myself to death. It was an EZ workout for the most part anyway. The next few days are really going to be EZ, at least that's what John says.
200 EZ and done
I took this workout pretty EZ. Ended up being the caboose in the lane today, going 3rd behind Jared and Henry. I didn't push things very hard at all, and my shoulder/arm muscle was really sore from the flu shot. I could've gone without it (for the benefit of the meet), but it's not worth the risk later in the flu season to go without it. It doesn't matter, I'll still swim fast when it's go time.
400 Swim DPS - did all free 11-12 SPL
200 Sitting on kickboard, back straight & upright, breaststroke pull
200 V-Sit Scull - OMG this was tough...especially in combo with the previous swim
16 x 25 SDK w/ fins underwater no breathers @ :50
10 Rounds of:
75 Build to Sprint (last 25) @ 1:302 x 25 ALL OUT SPRINT @ 1:00Odd rounds are Stroke (non free)Even rounds are Free (I worked the SDKs on these)(held ~:50-:51s for the fly 75s, ~:46s @ Free 75s)
This was a tough set!
10 x 100 Kick w/ fins and board @ 1:25
I did 10 x 50 SDK w/ fins on back @ 1:25need to rest my legs most of all, and I'm officially starting my taper right now!!coach thought I was cramping as to why I was doing only 50s...Nope, I'm good...just want to take things a little easy now (500/3150)
1000 EZ Pull breathe every 3
4150 Yards - what a difference!!
I headed over to Spokane as a passenger today in a carpool with other teammates. Very nice relief, because I was exhausted. We left town @ 5:00am. I went to sleep at a good time for the early wakeup, but around 11:00pm last night the phone rang and I ended up talking with my old college friend about his son's seizure situation that is just now getting started. He was looking for any help/advice that I could give from my experiences. Well, that call was over an hour, and by the time I got back to sleep it was around 12:30am or so.
I felt pretty good with my warmup prior to the meet, getting ready for my IM heavy day today. It felt to be a good day coming, but I've also been dealing with a headcold all week, and still have pressure in my head that kills me underwater, or when my head goes upside down (like in flipturns, or the starting position on the blocks). Still...when it's time to race, you do what you can!
400 IM - 4:40.10
This was a decent race. It was about the same time as I did in a USAS meet at the same period last year. I know I took my fly out very relaxed today, and that my backstroke could use a little more work. Breaststroke felt really short and my pullouts were shallow. Free coming home was decent, but I was just tired overall.
100 IM - 1:01.17
My fly felt pathetic here, but my backstroke I took about 12 SDKs and was told I popped up just short of the 15 meter mark. I guess the kicking at practice is helping.
Breaststroke was blah...freestyle coming home = strong!
100 Free leadoff of 400 Free Relay - 54.60 (26.21/28.39)
Decent speed, at least better than my effort last weekend at BAMFest: 55.23
My team enjoyed being out to a lead on the relay, but it didn't last long. At least we now compete in the 35+ category, so the don't about it so much anymore.
200 IM - 2:30.75 (100% active cooldown - still was a clear leader in the event)
I wasn't feeling great to be able to give 100% effort in ALL my races today, but I still got up and swam them for my team's points that go toward the season points total.
50 Fly in the 200 Medley Relay - 25.5ish???
Originally I had no intention of racing fast in this one, but...
Our team was on the verge of getting lapped by the neighboring lane. Our breaststroker was finishing at virtually the same time as their flyer.
So it was ME (fly), vs. HIM (free) in an impromptu race for glory. I knew he was a decently fast guy in freestyle, and we were already starting the verbal jabs at each other on the blocks about making this a race. My swimmer ended up touching a 1/2 second or less ahead of them, so I had a slight takeoff lead. On the turn he ended up pulling even with me, and we raced home. I ended up outtouching him by 0.04 seconds, so we weren't officially lapped in the race. It was pure fun, and my teammates said there was a lot of screaming from the crowd during this 'race'.
***200 Fly - 2:10.31
This was a decent effort. Originally I wanted to go faster, but it wasn't happening today. I missed the LMSC record by 1.5 seconds, which will be a cakewalk the next time I race it.
***Prior to the heat of the 200 Fly event, our coach (at the meet director's request) made a small announcement about Peony Munger's history with the event, and her over 1000 1650 of fly that she'd done in practices over the past years. She ended up swimming up until about 3 weeks prior to her passing, doing at least 200 yards of fly in the past 3 months every day. Her body was succombing to "cold" in the water more than anything, but she was determined to fight on to the very end. She will be well remembered in our area, and we (as an LMSC) now have plans to OVERLOAD the 200 SCM Fly (as many as capable of completing the race, or attempt to) at the upcoming SCM meet in Sandpoint, ID in her honor. The meet happens to be on the day before her birthday, a day in which we traditionally all swam at least a continuous 400 Fly in her honor. I now have to get my entries changed since I already entered the meet with other events.
200 Free - 2:03.36
This wasn't a "loafing swim", but it wasn't a 100% effort either. I knew I was toast at this point of the meet, but I didn't want to look like a wimp for cooling down 2 events in the meet, so I decided to go for a strong negative split race.
I took it out easy, began accelerating going into the 100 turn a little. Hit the 150 turn and came off with 6 dolphin kicks out the mid-pool, then the 175 turn with 5 dolphin kicks off the wall with a spring to the finish.
Oh yeah, I don't do those "wimpy SDKs" either. Mine are full blast kicks from the core rather than "toe/ankle flicks" SDKs that I've seen done before. I honestly wasn't even tired doing this type of swim. Had I gone out hard at the beginning it would've been a lot more painful.
Overall, a decent meet. I'm still going to have to rest hardcore this coming week for the NW Zone meet though. I'm tired, I'm sick, I need rest (and clear fluids). I'm also probably only going to be swimming Day 1 of the NW Zone meet as well, and throwing Day 2 under the bus.
400 Free DPS
400 Kick w/ board "social kick"
400 Free Pull
this part here took about 25 minutes...the coach was doing other things with new swimmer tryouts and talking with parents and such. After he noticed (minutes later) we finished each 400 he'd give us the next one. It was a really low key workout, which was nice.
16 x 25 V-Sit Sculling @ 1:30 (went :38-:42s)
"Main Set"...kinda (John said we needed a little aerobic work to be called a workout)
12 x 75 @ 1:15 Desc.
3 Fly (desc. down to :52)3 Back (to :55)3 Breast (to :59)3 Free (to :43)Jared was leading the breast and free portion of this set, and as he was ready to leave on the final free sendoff, I said to him "if you're not under :45 it doesn't count!" Well, it worked...he went :44, and I was :43 coming up behind him.15 x 50 @ 1:00
5 worst stroke (did back)5 best stroke (did fly) :33/:32s5 free (last one :29)100 EZ
Played a game of capture the flag (or pullbuoy) with the team for the final 15 minutes. It was good times. I was able to get to the flag once...but they had some weird rules in it for getting caught too. Apparently, if their finger happens to graze your toe just a little bit, you're supposedly "caught" and have to stop to get taken to the side. So you have to make a clean break for the flag.
For my game of choice, I much prefer old fashioned SHARKS 'N MINNOWS...battledome style. As long as no one dies, anything goes.
This was a nice recovery/taper workout for me. I was pretty beat up early this week, and took yesterday off. Tonight being light, and tomorrow I won't swim either since I have to work some OT ($$$$$$). I'll then have a masters meet in Spokane on Sunday morning which should be fun. 100, 200, 400 IM, 200 Fly, 200 Free. SHould be a piece of cake.
Updated October 13th, 2012 at 09:11 AM by jaadams1
I was asleep for about 45 minutes off and on in the living room before making it over to practice (I should've stayed asleep in hindsight). OMG this was a killer night!
400 Dolphin Kick w/ board (EZ/Hard by 25s)
didn't make much of a difference on the EZ or hard. Dolphin kicking with a board is the most evil thing you could possibly do...well besides a 50 Back in a meet. Leslie's gonna hit me now8 x 100 Free Pull @ 1:45 Desc. 1-4 & 5-8
went from 1:10-->1:02, and 1:08-->1:00
20 x 50 SDK on back w/ fins @ :45
made them kinda (started at :40s, slowly migrated my way to :46+ish or so by the end)
500, 400, 300, 200, 100 Free @ LIFO +:30
need to descend your 100 avg. on each swimJohn wanted Jared and I to start around 5:40 for the 500, and see what we could do. YIKES!found out that Jared can't count when he's leading the lane on distance type swims. He did extra 50s on the 500 and 300 (I led the 400 so that was ok)went 5:45 (1:09)/4:28 (1:07)/3:35 (1:11+)/2:16 (1:08)/1:02I crapped out on the 300 and just couldn't maintain my speed 200 EZ
4 x 200 IM Desc @ 2:50 ... "2:50!!!?!??!?"
went 2:40, 2:40, 2:38, 2:35 and they hurt something fierce
4 x 100 Stroke (non-free) @ 1:30
Did Back (1:23, 1:22, 1:20, 1:15)
4 x 50 Choice SPRINT @ 2:00
went all Free, did :29/:29/:29/:28
those last 10 yards hurt BAD
300 EZ and out
6600 Yards (a new record)
Lucky for me, tomorrow my son has a later night end of season soccer party with his team, and I'll make sure to attend it. I could use a day off from the pool this week.
Updated October 11th, 2012 at 01:11 AM by jaadams1
I was tired most of the day after yesterday's 6100 yard workout...and then John threw us this intense non-freestyle workout:
400 Free DPS Build
12 x 50 Core Kick w/ fins @ 1:15 (this was easy)
10 x 50 Flutter Kick w/ fins @ :45 (this was not so easy*) (held :40-:41s)
*I do use the short fins while everyone else has long fins...makes a difference
10 x 25 V-Sit Scull @ 1:15
10 Rounds of
100 Stroke (non-free) in groups of 2 (EZ 100/Fast 100) @ 1:452 x 25 Sprint of the same stroke @ :45(Went Fly/Back/Breast/Breast/Back) for my "groups of 2"
100s fast times: 1:07, 1:12, 1:18, 1:19, 1:11
16 x 75 (4 times through IM Order) @ 1:45
Build a 50 (this means increase kick intensity):10 rest @ 50SPRINT a 25 (mega kick)recover before next sendoff (1200/4650)
Not a huge amount of yardage...but it sure feels like a lot right now...
It's gonna be a looooooong day tomorrow...
400 Kick on side w/ board (right side/left side) place 1 arm on board, lay head on arm and kick
10 x 100 Free Pull @ 1:30 breathe every 3 & focus on rolling from the hips
16 x 75 Kick w/ fins @ 1:10 did SDK on back (went 1:01-1:05)
I sooooo wanted this to end around #12 or so.
6 Rounds of:
200 Free Desc. 1-3, 4-6 @ 3:15 (last 50s always FAST "use your legs")2 x 25 Free SPRINT @ :45went 2:20/2:15/2:11 then 2:22/2:15/2:09 - didn't really feel like GOING FOR IT tonight.the 25s I "faked it" on the sprinting...it's only a 25. 200 EZ
20 x 50 IM Order @ 1:00
5 of each strokeEZ, Fast, EZ, Fast, EZ400 Swim cooldown
Out of the first 3000 yards, 1600 of it was kicking! ...and then the somewhat kick intense descending set with the sprints in the main set as well. Then the FAST FAST IM stuff at the end... I'm dead...
As the coach gave the main set, he asked us, "Do you guys know why we're doing these types of sets all the time?"
My smartass self replied "Because we love it!"
That got a smile and a "good answer" out of John. Then he said, "actually it's to train your bodies to negative split your races without even thinking about it."
Believe me, it works. I was able to do my first ever negative split race (that I can remember) in my 500 last weekend.
Left Wenatchee mega mega early...about 4:15am or so, to travel across the mountains to the Seattle area. Met up with That Guy and That Guy's friend (yes he has one), and we carpooled to the ferry docks to save a bit of money.
I was feeling okay during the meet warmup, but not 100% for sure. Not sure if it was the early morning, or the beatings that my body has been given at practices over the past month. Probably a bit of both. Oh well, you have to race anyway...
200 Free - 1:56.95
26.78 / 29.94
30.16 / 30.07
[nomedia="http://www.youtube.com/watch?v=6XkXhkTZIZ8"]10-6-12 Bainbridge, WA - 200 SCY Free - YouTube[/nomedia]
50 Back - 30.05
This has been voted the #1 worst event to swim...will find you the actual reference at a later date.
50 Free - 24.95
I tied with That Guy in this one. We were in separate heats too. He got a best time, I had a worst time. Who wins?
100 Free - 55.23
26.47 / 28.76
I seem to recall doing this very same time during my 5 x 100 @ 6:00 set on Thursday. I just couldn't get going!
500 Free - 5:19.52
29.17 / 32.26
32.94 / 32.87
32.86 / 32.77
32.43 / 32.15
31.71 / 30.36
I was able to negative split this one 2:40/2:39 First time I've been able to do that. I didn't have a counter person either, and attempted counting for myself. I did sneak a peek on Kirk's counter during the race at length #9 and was correct on my counting, so I began to pick it up there. That's about the point my body started feeling good. The shorter length races just weren't working for me today.
At least my freestyle race times seem to go "together" in a sense:
50 - 24.95 (100 avg. 50.0)
100 - 55.23 (100 avg. 55.2)
200 - 1:56.95 (100 avg. 58.4)
500 - 5:19.52 (100 avg. 1:03.9)
Updated October 6th, 2012 at 11:42 PM by jaadams1
(Addition of video)
This was a recovery workout for the team (they did the full 2 hours) from last night's test set beatdown. I just used the first 45 minutes for a stretchout prior to the masters meet in the morning over on Bainbridge Island.
600 (25 V-sit scull/25 Back/25 Core Kick/25 Free)
10 x 100 Kick w/ board & fins @ 1:25 (make 'em)
I did SDK on my back, fins and board hard like this makes me cramp
12 x 50 Sculling w/ buoy @ 1:20
3 scull in front3 in midpoint of body3 at "bottom" or finish point of stroke3 sculling the entire range from the front to the back, then recover underwater to the front4 x 50 Front "Dig" Sculling - basically dogpaddle @ 1:20
This one was easy, the girls I was with couldn't figure it out.
2400 Yards (with very minimal arm swimming) and out
Up at 4:00am, leave town by 4:15
Meet That Guy @ 7:00am with some others for carpoolfuntrip to the ferry.
Swim: 200 Free, 50 Back, 50 Free, 100 Free, 500 Free <--looking forward to a KNelson age grouper vs. age grouper dual-in-the-pool here.
200 Free desc. the 50s
200 Dolphin Kick w/ board desc. the 50s
200 Free Pull breathe every 5
12 x 25 V-Sit Sculling @ 1:15
At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance.
I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though.
While this was going on:
12 x 50 @ 1:00, IMOrder 3x through
Test Set: (we got started on this while John was finishing up with the medics).
10 x 100 Flutter Kick w/ board @ 2:00
I ended up going 4th in the lane (we had lots more kids there today)Avg'd 1:34 (7 seconds faster than last week)Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds. HR 23 over 10 seconds.We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang kids...pay attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future.
200 Free EZ then migrate to diving end for
Test Set #2 (ooooo happy day!)
5 x 100 AFAP Free from a dive
I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work! 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working. Went :56, :55, :55, :55, :56 <-- tired on the last oneNo cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal. My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.200 EZ and out
3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.