Monday, the masters group was off so I swam with MSA. Don't know exactly how much but it was around 5000m. After the swim, we headed out to a rec center on a local army base with our bikes and running shoes and did a small triathlon. It was pretty much 4 x 8 minutes out, 8 minutes back alternating run/bike. Kind of nice to be able to win some after these kids have been making me look bad in the pool . Of course, I paid a nasty price this morning. My legs can hardly kick at all. We also ended up swimming short course which I now dislike. Nothing really wrong about short course, its just that I get into a better rhythm doing long course. Between swims, we did plenty of hanging around pools, eating and shooting off fireworks. I was pretty tired through most of it. Glad to get the old routine back. SCY 550 Free 3 x 200 Kick/Drill 4 x 200 Pull 5 x 100 IM Rev. Order 200 Free neg split 200 Indiana IM 200 Free neg split 4 x 125 Kick last 25 hard 4 x 25 IM Order :40 200 Free 2 x 100 IM 4 x 50 Free easy down/hard back 4 x 125 Pull 4 x 25 Free sprint :40 50 Easy 200 Free 100 Br. Pull 200 Kick 300 IM 16 x 50 - :50 IM Order 8 x 50 Kick - 1:00 (6900 Yards Total)
Nasty crick in my neck just wouldn't go away. Things went slow today but I got though another 6000+ meters. I'm over 36000 for the week which is likely the most I've ever done in a week before. Might do a little more tomorrow but it won't be much. Pool is open for swim teams on Monday so I'll sneak in with the Madison swimmers to keep the distance up. LCM 200 Free 200 Drill 100 Br Pull 200 Free 100 Kick 200 Drill 200 Free 200 Free 400 Kick down/Drill Back 200 Breast 400 Kick w/ Fins 200 Back 400 Pull 200 Fly down/Drill back 4 x 50 Free - 1:30 Hard 4 x 100 Free - 2:15 Hard 4 x 50 IM - 1:30 Hard 200 Easy 8 x 50 Kick easy/Hard 100 Pull Free 100 Pull Breast 100 Pull Free 100 Pull Breast 3 x 100 Choice sprint - 3:00 (Free 1:19/Br 1:37/Free 1:17) 200 Easy 4 Times through * 50 Kick - 1:00 * 100 Easy - 2:00 2 x 50 (25 Sprint/25 Easy) 100 Cool down (6300m Total)
I'm adapting to the extra distance. Trying to make sure I'm not finishing up with lots of garbage yardage. It hurts but not as much as I thought it would. Will hopefully feel better with a couple days off next week. LCM 200 Free 100 Drill 200 Free 100 Free 100 Kick 100 Free 100 Kick 100 Free 100 Br 100 Free 100 Bk 100 Free 100 Fly 500 Pull 5 x 100 Free - 1:45 5 Times through * 50 Kick/50 Drill/50 Swim * 100 Negative split * 50 Choice Sprint 5 x 100 Kick easy down/hard back 4 x 50 Build 5 x 100 Pull 3 x 100 Br down/Free back w/ paddles 4 x 150 - 2:30 100 Free/50 stroke 200 IM Easy cool down (6300m Total)
Had some good sprints at the end of practice. Kept them all to 35-40 seconds. Went under 35 a couple times. I'm pretty confident I can break :30 from a dive with a taper. LCM 500 Free 200 Kick 200 Pull 400 Free down / IM Back 200 Kick 8 x 50 IM Order 200 Kick 200 Pull 4 x 100 Free down/IM Order back 200 Pull 200 Pull Breathe left down/Breathe right back 100 Pull Breathe every three strokes 8 x 50 IM Order 100 Pull Breathe every three strokes 200 Pull Breathe left down/Breathe right back 200 Easy 50 Free sprint 200 Easy 2 x 50 Free sprint 200 Easy 3 x 50 Free sprint 200 Easy 4 x 50 Free sprint 200 Easy 200 Kick - no fins 200 Free 200 IM Cool down (6000m Total)
Updated June 30th, 2011 at 11:03 AM by pmccoy
Did a little dryland last night. Going to try that 3 nights a week over the next 2 weeks. Probably started too late. Made some suggested changes to my breast stroke pull. It feels better but I'm using different muscles. Should be able to adapt before I taper. LCM 700 warm up 100 Free down/Fly back 200 Kick 100 Free down/Back back 200 Kick 100 Free down/Breast back 200 Kick 100 Free 100 Easy 200 Free down/Fly back 400 Pull (Breathe left/right/alternate) 200 Free down/Back back 400 Pull (Breathe left/right/alternate) 200 Free down/Breast back 400 Pull (Breathe left/right/alternate) 200 Free 2 x 100 - 2:00 Free down/Breast back 2 x 100 - 2:00 Breast 2 x 100 - 2:00 Free down/Breast back 2 x 100 - 2:00 Breast 200 Easy 400 Free 100 Kick breast - no board 3 x 200 IM 200 IM Easy - cool down (6100m Total)
Got a little more than I expected today. After the main workout, I moved to an age grouper lane. After a couple hundred easy, the coach said: ok... 4 x 100 on 1:25. At this point, I was closing in on 6k. I decided to just go for it and see what happened. Suprisingly, I had no issues keeping up. After that she went to 4 x 100 on 1:20 at which point I was done. LCM 400 Free 300 Kick 300 Pull 300 Kick 300 Free 8 x 50 Kick 50 Fly 200 Free 50 Fly 50 Back 200 Free 50 Back 50 Breast 200 Free 50 Breast 8 x 50 Pull 3 x 100 Kick descend 50 Fly 100 Free 50 Fly hard 100 Free hard 50 Back 100 Free 50 Back hard 100 Free hard 50 Breast 100 Free 50 Breast hard 100 Free hard 150 Kick/Drill/Swim 50 Breast 150 Kick/Drill/Swim 100 Breast 150 Kick/Drill/Swim 100 Breast 200 Easy 4 x 100 - 1:25 2 x 50 Cool down (6200m total)
Up to 6000m today. Felt pretty good. We will see how good it feels at the end of the week. Had to swim with age groupers at the end of practice for the last few hundred meters. I always feel like a whale swimming with younger kids. LCM 300 Free 100 Kick 200 IM 100 Kick 500 Free 100 Free 200 IM 300 Free 400 Free down/IM order back 200 Kick - Side w/ fins 200 IM 4 x 50 Kick - no board 200 Kick w/ fins 400 Indiana IM 4 x 50 Kick - no board 3 x 100 Pull 3 x 100 Free down/IM Back 6 x 100 Pull 6 x 100 Free 1-3/4-6 descend 2 Times through * 3 x 100 Free down/ Breast back descend 200 IM cool down (6200m Total)
The lawyer said that with adoptions, once you leave the hospital, things are almost always final even if they aren't "legally" final. It was a relief to drive off even though the birth mother gave every indication that she had no intention of changing her mind. The baby went to sleep at 10:00 last night and woke up at 4:00 am this morning as I was getting ready to go to the pool. My wife and I are bewildered... none of our others had ever done that. Gotta be a catch somewere. Light turnout at the pool. Swim teams were all gone and I suppose there was a big triathlon somewhere because the lap swimmers were absent as well. We were fortunate that they kept it long course. I managed a 43.5 50 breast stroke at the end of practice from a push of with a drag suit. I'd like to get to 40 before I shave and taper. Here's the rest of the workout: LCM 600 Free 200 Kick 200 Pull 400 back/breast 9 x 50 3 x (Fly - 3 kick per pull/back/breast) 3 x 150 Fly Kick on side/free/fly 4 x 50 Kick 4 x 50 Pull 400 Free 2 x 100 Kick - Easy/Hard 2 x 100 Pull - Easy/Hard 400 Free - Negative split 200 Kick - Negative split 200 Pull - Negative split 400 Free - Hard 200 Kick 200 Pull 8 x 50 Drill/Hard stroke 200 Cool down (5700m total)
Thanks for all the congratulations and well wishes. The baby is doing great. Contact with the birth mother and her family has all been very positive. We should be going home this afternoon sometime. I'm still getting time to swim in the mornings. Slowly ramping up to 6Km/Day. Doubt I'll go much beyond that. Doubt my body could take it anyway. Here's what we did today: 200 Free 100 Back 200 Free 100 Breast 300 Free 4 x 150 Fly Kick/Free/Fly 200 Breast 100 Free 200 Back 100 Free 200 IM 10 x 50 Kick Easy/Hard 4 Times through: * 50 Fly * 100 Back/Breast * #1 - 50 Free / #2 - 100 Free / #3 150 Free / #4 200 Free 4 Times through: * #1 - 50 Pull / #2 - 100 Pull / #3 150 Pull / #4 200 Pull * 100 Fast 400 Drill 400 Free 200 IM Easy Cool down (5800m total)
The mother of the child we are adopting went into labor early this morning. Someone today I should be a dad...again. This is our first adoption. Its been an interesting process so far. Hopefully all will continue to go welll. Managed to sneak out for a swim this morning: LCM 400 free 300 kick 200 pull 100 drill 3x50 fly 100 free 3x50 back 200 free 3x 50 breast 300 free 3x50 free 400 free 3x100 kick 300 free down/fly back 3x100 pull 3x100 kick 300 back 3x100 pull 3x100 kick 300 breast 3x100 pull 200 cool down (5500m total)
No sign of the video taken of us yesterday. I guess we were bumped by more important local stories. Felt good today. Did some breast stroke sprints on the choice 50s. Not as fast as I'd like but I was under 45. LCM 200 Free 6 x 100 (Catch up/Breathe Right/Catch up/Breathe Left/Catch up/Alternate) 2 x 200 Free 8 x 100 w/Fins - Odds kick/evens swim 2 x 200 IM 4 x 100 Free Negative Split 4 x 50 IM Order 400 Pull 4 x 100 Down Free back IM 4 x 50 Free 400 Pull 2 x 50 Choice Easy/Hard 200 Pull 2 x 50 Choice Easy/Hard 200 Kick/no fins 2 x 50 Choice Both Hard 200 Cool Down (5300m Total)
Had a great Father's day. The kids got me an acoustic guitar which is good because I'm too lazy to plug in my electric guitar. Plans worked out so that I got to play soccer last night. I'm not terribly good at soccer but I love playing the game. The problem with soccer is injuries. At some point, my heel got injured and I played on it for too long. Didn't affect my swimming much but I got a painful reminder of last night every time I took a breast stroke kick or pushed off a wall. A man from a local television station showed up this morning with a camera. I have no idea what it was for but he took a lot of footage of our lane. I suppose I might end up on the local news tonight. LCM 200 Free 200 Kick 400 Free 4 x 100 Free 4 x 100 Kick (No fins) 4 x 100 Pull 4 Times through: * 100 Free down/Stroke drill back (IM Order) * 50 Stroke (IM Order) 2 Times through: * 200 IM * 200 Free * 4 x 50 IM Order * 200 Free * 200 IM * 4 x 50 Free 200 cool down (5200m total)
Just under 32000 meters this week. That's about where I wanted to be. My weight is slowly coming down. I'm at 185 right now and would like to be 175 before I taper. Would have like to do a little better than 1:17 on the free but I did do a 50 br in just under :42. That's about where I want to be with no dive, a drag suit and no taper. LCM 300 Free 200 Kick 200 Free 200 Kick 100 Free 3 x 50 IM Order 200 Free 3 x 50 IM Order 300 Free 3 x 50 IM Order 400 Free 3 x 50 IM Order 100 Kick Fly on back 100 Kick Free hard 100 Kick back 100 Kick Free hard 100 Kick Fly on side down/Free on side back 100 Kick free hard 200 Pull 400 Free 4 x 50 Fly 200 Pull 300 Free 4 x 50 Back 200 Pull 200 free 4 x 50 Breast 100 Easy 100 Smooth down/Hard back (1:17) 200 Cool down (5600m total)
I used to have no catch. Stiff straight wrist all the way through my stroke. Someone finally pointed it out to me yesterday. Sure makes a big difference. It also works a slightly different muscle group which is now very sore. I'm excited about developing this further. Gives me a lot of confidence going into Nationals. LCM 200 Free 400 Kick down/Free back 400 Free 2 x 200 Kick 2 x 200 Free 2 x 200 Kick 3 times through * 200 Stroke down/Free back * 4 x 50 Free down/Stroke back * 200 Pull 400 IM Drill 3 x 50 IM order 100 Free Fast 3 x 100 Free negative split 3 x 50 choice stroke 100 Cool Down (5200m Total)
Updated June 17th, 2011 at 10:04 AM by pmccoy
Dave was back today so I drafted a lot. It is easier but I'm not sure if it helps me get faster. Lots of varied breathing sets. I stink at breathing on my left side and have avoided fixing that for years. Brooke decided it has become his personal project to fix that. He seems to think that more left side breathing will work our some of the stroke problems I'm having. I'm open to it so I give it my best effort. LCM 600 Warm up 4 x 100 Down Free back IM order 100 Easy 300 Kick/Catch-up/Breathe Right 300 Kick/Catch-up/Breathe Left 300 Kick/Catch-up/Alternate breathing 4 times through * 3 x 50 Stroke * 100 Free Breathe Left/Right/Alternate/Choice * 50 Free sprint 4 x 200 Pull Breathe Left/Alternate/Right/Alternate 3 times through * 50 Stroke sprint * 100 Free Breathe Left/Right/Alternate/Choice * 50 Stroke sprint 2 x 500 - 7:45 (7:25, 7:25) I pretty much drafted the whole way on this one. 200 IM Easy cool down (5800m Total)
Dave didn't show up today which meant I had to lead the lane. That isn't so bad... I don't like being in the middle during flip turns. I missed the draft though. LCM 300 Free Warm up 200 Kick 200 Pull 400 Free 4 x 100 Kick 2 x 200 Free 4 x 50 Kick 4 x 100 Pull 4 x 100 Free Down/IM Back 2 x 200 Free 4 x 50 Pull 4 x 50 IM 5 x 200 - Odds IM/Evens Free 200 Cool Down (4900m total)
I've switched over all my fly to breast stroke until nationals. I figure I'm not swimming fly at nationals so there isn't much reason to train hard at it for the next month. Will probably convert back to free drill as well... or at least use a breathing pattern. LCM 700 Warm up 4 x 50 IM order 200 Kick 4 x 50 IM order 500 Free negative split 4 x 100 Free Down/IM Back 200 Kick 4 x 100 Free neg. split 500 Pull 100 Free 50 Choice Fast 100 Free 2 x 50 Choice (2nd Fast) 100 Free 3 x 50 Choice (3rd Fast) 100 Free 4 x 50 Choice (4th Fast) 4 x 100 Choice Drill/Free/Free/Choice stroke 100 Easy 400 IM Easy cool down (5100m Total)
Not much rest today. Dave led the lane until an ex-HS swimmer got warmed up. He cruised, we drafted. Didn't take him too long to drop us but it was fun trying to keep up. LCM Warm up 200 Free/200 Kick/200 Free 200 Br down/Free Back /200 Pull/ 200 Br down/Free Back 200 Bk down/Free back /200 Kick/ 200 Bk down/Free Back 200 Fl down/Free Back /200 Pull/ 200 Fl down/Free Back 300 Pull / 300 Free down/ IM Back 200 Free / 200 IM / 200 Free 6 x 100 Free 4 x 50 Kick 200 Free negative split 4 x 50 Kick 2 x 100 Free negative split 4 x 50 Kick 200 Cool Down (5400m Total)
Short course today. Kind of good to go back to the old walls for a while. SCY 700 Warm up 400 IM/300 Free easy 4 x 100 Free - 1:30 600 Kick/Drill/Swim 2 Times through * 200 Kick * 4 x 50 Kick - 1:00 * 200 IM * 4 x 75 IM Order (50 Easy/25 Hard) - 1:30 3 Times through * 200 Pull * 25 Free * 50 Free * 75 Free * 100 Free Hard 200 Easy 6 x 75 - Kick/Drill/IM 200 Cool Down (5700 Total)
Not much today. Donated apheresis after swimming. Allways fun to wear yourself out and then follow it up with a blood donation. I did manage to pick up a quick breakfast prior to giving blood. LCM 300 Warm up 200 Kick 100 Free 100 Free 200 Kick 300 IM Drill down/Swim Back 300 Pull 3 x 200 IM 3 x 100 Free 6 x 50 Kick 300 Pull 3 x 200 Free 200 Fly/Free/Free/Fly 200 Back/Free/Free/Back 200 Breast/Free/Free/Breast 6 x 50 Kick 800 IM Easy 100 Cool Down (5400m Total)
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