Quick swim w/ everyone on the team named Dave today. Just a warm-up and a couple sprints. Psych sheets came out for the Auburn meet this weekend. Despite an increased attendance from last year, there aren't as many swimmers in my age group this year. Some of the really fast swimmers have aged up. Most in my age group seem content to battle it out in the 50s and 100s where I'm happier in the distance events. So, I'm really more focused this year on dropping time since I don't have any 40-44 competitors in most of my heats. I'm really concerned that I'm not a whole lot faster than last year. On the other hand, taper has gone pretty well. I'm ready to go. SCY 600 Warm up 4 x 50 Br - 1:30 (Made :35 on the last one) 4 rounds of: * 25 Easy stroke - :40 * 25 Hard stroke - :40 (no breath) * 25 Easy kick - :40 * 25 hard kick - :40 200 Medley relay (Br - 33.5) 200 Free relay (27.5) Breaststroke wasn't too bad. Was hoping for a little quicker on the free split. 50 Cool down (1350 total)
Swam w/ Dave, Dave, Dave, Roger and Danny. Light day. Going to really cut back for the rest of the week. SCY 600 Warm up 8 x 50 - :40, No breath 50 Easy 4 Rounds of: * 50 Drill - 1:00 * 25 Hard - 1:00 4 Rounds of: * 50 Drill - 1:00 * 50 Hard kick - 1:00 (1:00 Rest before last kick) 200 Medley relay (2:07 - I did the breaststroke leg) 200 Free Timed (2:01, broken @50s for 10 seconds) (2000 Total)
Rested most of yesterday with back problems. I seem to be much better now. Swam this morning with Dave, Dave, Dave, Roger and Danny. SCY 600 Warm up 6 x 25 Sprint from dive to 15m, cruise - lots of rest 8 x 25 kick - :40 easy/hard 2 x 100 IM - 4:00 easy/hard 16 x 25 - :40 IM Order (Easy/no breath/kick easy/kick hard for each stroke) 200 IM Timed - Rest :10 @ Each 50. (2:27) I think I could have gone faster. Didn't feel like a 100% effort. 50 Easy & out (2150 Total)
Swam at HSA w/ Dave, Dave, Dave and a few others. We more or less followed the workout give to us but truncated it and took it very easy. Dave knocked out a 1:06.5 100 fly inspiring me to do a really hard 200 broken breaststroke. SCY 400 Choice 3 x 100 free - 1:30, descend (1:18, 1:12, 1:07) 4 x 50 Kick w/ fins - 1:00 4 x 25 - :30 easy/hard 200 Kick w/ fins 4 x 75 - 25 easy, 25 drill, 25 hard, IM Order 200 Br kick 50 Easy 200 Timed Br, :10s rest @ each 50 (2:37) - about where I thought I would be. 1st 2 50s were fairly easy. 2nd two were painful. I was going a little late because Dave was calling my sendoffs from a different clock than i was looking at. Probably closer to 2:32-2:34 w/ :11s-:12s rest. 150 Easy (2100 Total)
Feeling somewhat demotivated about blogging my taper. Swam w/ Dave, Dave, Dave, Danny, Roger and Meredith. Meredith got to swim hard since she isn't tapering. Never thought I'd be jealous of someone swimming a long hard fly set. Yesterday, we truncated a workout from the HIT forums. Lots of 25s on 40 or so. I think we did about 2000 yards. Today, we did a broken 500. I did better than I thought I would. After 2 days of light workouts, I'm starting to recover a bit. Hopefully it will continue over the next few days. SCY 600 Warm up Splashed around, practiced turns for a while. 6 x 50 - :50 2:00 Rest 500 Hard, broken @ 50s, rest :10s Did 5:27. Hope that simulates what I can do in Auburn. I'd be really happy w/ anything under 5:30. On the 9th or so 50, lactic acid started building up pretty bad but the 50s were fairly smooth and I was able to hold :32 to :33 fairly easily. 100 Easy 4 rounds of (IM Order by round): * 2 x 50 Stroke - :40 easy/hard * 2 x 50 kick - :40 easy/hard Called times out for Roger's broken 400 IM and out. (1900 total - probably did a bit more)
Updated February 8th, 2013 at 04:45 PM by pmccoy
Swam w/ Dave, Dave, Dave, Meredith and Danny. First day of taper. Kind of feels weird walking away from the pool and not feeling beat up. Kept around 2K today. Lots of fast 25s with lots of rest. SCY 600 Warm up 200 IM, 12.5 kick/12.5 stroke 6 x 25 shooters - 1:00 (2 front, 2 back, 2 flutter) 50 Easy 6 x 25 IM Order no free - 1:00 50 Easy 6 x 25 Burst to 15M, cruise - 1:10 50 Easy 10 x 25 Fast, IM Order - 1:15 100 Easy 4 x 100 w/ fins - 5:00 AFAP * #1 - :15 rest @ 75 * #2 - :15 rest @ 50 * #3 - :15 rest @ 50 & 75 * #4 - :15 rest @ all walls Made these on :54 - :56 subtracting out the rest Did a little turn work and out. (2150 Total)
Swam w/ Dave, Dave, Aundrey, Meredith, Roger and Danny. Keith, Ray and Dave did something different a couple lanes over. Did one last hard 5k and now I'm officially tapering. Last year I did more yardage in January but this year, I've pushed hard in the last two weeks with no rest days and two 8K+ days. I'm definitely more exhausted than I was last year. We'll see how well that translates to faster times. SCY 600 Warm up 4 x 100 - 1:30 Convert free -> IM 1:00 Rest 8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly 8 x 100 Up/Down Fly - 1:30 (:05) 50 Easy First 8 went about as I expected. Went 100, 75, 50, 25 fly and then alternated between 50 and 25 fly the rest of the way. On #9, I made 50 fly easily and prepared to make the jump to 75 fly for #10. I was not planning on making 75 fly/25 free on 1:25 but somehow did and was now facing another 100 fly. Made that on about 1:33 and dropped all the way down to 0 fly before I caught up to the interval again . 75 Fly/225 Free - 4:30 50 Fly/250 Free - 4:15 25 Fly/275 Free - 4:00 1:00 Rest 300 Free - 3:45 (made 3:33) 50 Easy 5 Rounds of: * 100 Pull - 1:20 Hard (1:05-1:08) * 50 Pull - :50 easy 12 x 50 Kick - 1:00 (IM Order x 3) 100 Cool down (5350 Total)
Swam w/ Dave, Dave, Aundrey, Roger and Meredith. Keith and Dave swam a couple lanes over doing their own workout. Very tired and worn out today. Could not get going at all. Glad taper is coming soon. I'd have given up on this workout if I weren't so close to taper. SCY 600 Warm up 6 x 50 - :45 50 Easy - 2:00 800 Timed, Open turns at 200s to check clock. Went 2:28, 2:30, 2:30, 2:27 (9:55) Just under 1:15 pace. Should be faster than that. 100 Easy 4 Rounds of (Stroke = IM Order by round) * 250 Kick - 5:00 (did 300 kick on breaststroke round) * 6 x 50, Odds stroke, evens pull, #5 hard 50 Easy 50 Br - 1:00 100 Br - 2:00 150 Br - 3:00 200 Br - 4:00 (2:55) Tried to keep these as fast as I could go. Definitely wanted to break 3:00 on the 200 but I was hoping for a 2:50 or better. 50 Fly - 1:00 100 Fly - 2:00 150 Fly - 3:00 (did 100 fly/50 back) 200 Fly - 4:00 (did 200 IM) Took this round much easier but eventually just fell apart from exhaustion. 200 Cool down (5350 Total)
Decided to squeeze in an extra workout this afternoon. Dave had the same idea and we happened to show up at the exact same time. Worked out perfect since we tend to push each other a little harder than we would solo. SCY 600 Warm up 5 x 300 - 4:30, descend (4:00, 3:45, 3:42, 3:35, 3:30) 100 Easy 6 rounds of: * 50 Free - :50 * 25 Fly, no breath - :20 * 50 Free - :50 50 Easy 3 rounds of: * 25 Kick free/25 free - 1:00 * 25 Free, no breath - :20 * 25 kick free/25 free - 1:00 * 25 free/25 kick fly - 1:00 * 25 fly, no breath - :20 * 25 free/25 kick fly - 1:00 50 Easy Timed 400 (4:47 - really shocked I could do this considering the yardage I've put in over the last couple days) 100 Cool down (4300 Total)
Swam at the Hsv Nat w/ Dave, Dave and Hunter. A bunch of others were there but they were on different intervals and most truncated the workout. Swam solo at Dublin this afternoon. Pretty much found my limit. On my last 50 kick, my calf seized up and I was done. Felt strong for the yardage put in. Morning - SCY 600 Warm up 12 x 50 Kick w/ fins - :50 odds on side, evens choice 12 x 25 - :30 2 easy/2 hard 6 x 100 - 1:20 6 x 100 - 1:15 100 Easy 12 x 25 - :30 2 easy/2 hard fly, back, br 12 x 100 Stroke - 1:40 (IM Order x 3) 200 Cool down (4500 Total) Afternoon - SCY 600 Warm up Only had an hour so I packed in as much as I could. Did a lot of IM so I could practice my back/breast turns. 20 x 100 IM - 1:30 (Made all on 1:23-1:25) 50 Easy - 2:00 16 x 100 - 1:20 (These got tougher as I went but most were 1:15-1:16) 50 Hard - 1:10 (Made :35) 6 x 50 Kick w/ fins - :45 100 Cool down (4700 Total, 9200 for the day)
Updated February 2nd, 2013 at 05:28 PM by pmccoy
Swam w/ Dave, Dave, Roger, Danny and Aundrey. Backed off the yardage today with slight right shoulder pain. Might have been from pulling yesterday without warming up first. Going to take it easy until I know it is better. SCY 600 Warm up 200 IM, 12.5 kick/12.5 swim 2 rounds of: * 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter) 50 Easy 8 x 25 -:40, IM order; Odds build, evens fast 50 Easy 4 x 25 drag race shooters - 1:00 50 easy 4 x 50 - 1:30(?) :10 fast kick at wall + flip turn + build to mid-pool + fast flip turn mid-pool + 25 fast + 12.5 cruise to wall 100 easy 4 x 25 w/ankle straps - 1:00 dive + strong SDK to 12.5-15m + cruise 50 easy 4 x 25 - 1:00 dive + AFAP SDK to 12.5-15 m + cruise 50 easy 4 x 50 - 1:30 :15 egg beater at wall + 25 br + 25 easy 50 easy 4 x 50 - 1:30 :15 fast VK w arms over head + :5 rest + 25 burst + 25 easy 100 easy 8 x (25 AFAP + 75 easy stroke) - 2:00 (did fly, br, br, free) 200 Cool down (3550 Total)
Storms rolled through early this morning. When I got to my car, I saw lightning followed by the low rumble of thunder. The front was still 30 minutes away so I didn't see much hope of practice. Went back to bed. Dave and Dave met me at 11:30 AM for a lunch swim. I got there a little late and missed warm-ups. Felt sore the whole way through this one. SCY 3 rounds of: * 2 x 50 Pull - :50 * 2 x 50 Kick - 1:10 5 x 50 Br - 1:00, descend (made :38 on the last one) 50 Easy 10 x 100 Up/down Kick - 1:40 (:10) 5 x 50 Back - 1:00, descend (:39 on last one) 3 rounds of: * 2 x 50 Pull - :40 * 2 x 50 Kick - 1:10 5 x 50 Free - 1:00, descend (:30 on last one) 50 easy 6 x 100 Up/down Kick - 1:40 (:05) Base stroke fly 5 x 50 fly - 1:00, descend (:36 on last one) 200 Cool down (4100 Total)
Swam w/ Dave, Dave, Roger, Danny, Aundrey and Meredith. SCY 600 Warm up 200 IM/Free 200 IM/200 IM Kick 3:15/3:45 200 IM/200 IM Kick 3:10/3:40 200 IM/200 IM Kick 3:05/3:35 200 IM/200 IM Kick 3:00/3:30 100 Easy Not too bad. Feeling sore from last week but I made it. 200 IM/200 br Kick 2:40/3:10 200 IM/200 br Kick 2:45/3:15 200 IM/200 br Kick 2:50/3:20 200 IM/200 br Kick 2:55/3:25 100 Easy This one hurt. I switched to br kick so I would have a prayer of keeping up. Missed the first IM by :05 and stayed about :05 to :10 back until the last two 200s. 200 IM Timed (2:39) Not one of my best efforts but I'm pretty beat up right now so I'm not too discouraged by this. 200 Easy 5 x 100 - 1:20, descend (1:16, 1:18, 1:17, 1:11, 1:10) Not much of a "descend". Finally got going on the last two. 200 Cool down (5300 Total)
Went in for a light workout. Blakely was there coaching a couple kids. After 1500 or so yards, she was done and joined me for some 50s. Ended up being about exactly what I wanted to do. SCY 600 Warm up 5 x 200 Easy backstroke, accelerate at flags and do a back to breast turn. 2 breaststroke pulls and back to easy backstroke. Still not great at these but it is better than grabbing the wall. Blakely helped me on this a little. At least I know I'm heading in the right direction. 6 x 25 br - 1:00 sprint. Mostly 17s-18s, made one on about 15.5. 50 Easy 24 x 50 Free - :50, every 4th 50 breaststroke. Held :35s on free. Pushed the breaststroke hard. Most were :37-:38. Made the last one on :36. 10 x 50 Kick w/ fins - 1:00 1-5 Underwater sdk 6-10 Various (3650 Total)
Swam w/ Dave, Dave, Dave, Mary, Hunter, Bob and Sally. Had some extra time this morning and with a meet coming up in 3 weeks, I put in a lot of yardage. There were a lot of rest breaks so this isn't quite as bad as it looks. SCY 400 IM Easy 300 Pull 200 Kick 100 Drill 2 Rounds of: * 4 x 100 - 1:25 * 3 x 100 - 1:20 * 2 x 100 - 1:15 * 1 x 100 - 1:10 * 50 Easy First round, I was closer to 1:15s all the way through except the last one. 2nd round, I made closer to 1:10s-1:12s. 3 Rounds of: * 4 x 50 Kick - 1:00, IM Order * 400 IM - 50 Drill/50 Build * 4 x 75 - 1:15, IM Order, 50 fast/25 easy 4 x 100 Pull - 1:25 3 x 100 Pull - 1:20 Got kicked out of my lane here for the age groupers. Since I had extra rest, I finished with: 2 x 100 Pull - 1:10 1 x 100 Pull - 1:05 (Couldn't quite make this - 1:07) 5 x 100 Backstroke pull - 1:30, descend 10 x 50 Kick w/ fins - 1:00 400 IM Easy - cool down (8200 Total)
Swam w/ Dave, Blakely and Jim. Not to be outdone by panic from last week's patches of refrozen snow, politicians last night called a preemptive panic on weather this morning. As I slept, weather-peoples were ginning up a story about freezing rain and sleet. Schools closed or delayed opening and unfortunately so too did our pool. I woke up to a balmy 46 degree temperature completely unaware of last night's panic and headed off to a closed pool. I don't think the temperature ever fell below 40 and all we got was some light rain. Dave and I decided to swim at 11:30 and were happy to be joined by Jim and Blakely. I swam pretty well despite a lingering cold and throwing down a greasy cheeseburger 30 minutes before practice. 400 Warm up 400 free - 6:00 400 free - 5:45 400 free - 5:30 400 free - 5:00 50 Easy As I warmed up, the 400s got a little faster. Started on 5:00 for the first couple. Did the third on 4:55 and the last on 4:47. 4 x 75 - 1:10 convert Fly->Back 4 x 75 - 1:10 convert Free->Breast 4 x 75 - 1:10 sliding IM 4 x 75 - 1:10 Free, descend (:57 -> :47) Timed 400 free (4:39) Good swim for me. Jim watched our spits and I went 1:09, 1:11, 1:11, 1:08. Dave pushed me hard on this. 16 x 50 pull - :50 (2 easy/2 hard) Made the hard ones on :28-:30 200 Cool down (4450 Total)
Swam w/ Dave, Dave, Danny, Roger and Meredith. 600 Warm up 4 x 100 - 2:00 odds IM drill, evens IM kick 4 x 50 - 1:00 descend to 200 pace 50 easy 8 x 25 shooters w/fins - :40 50 easy 8 x 25 burst 15m + cruise - :45 50 easy 2 rounds of: * 3 x (50 smooth @ 200 pace + :10 break + 25 fast @ 100 pace + :15 break + 50 AFAP) - 2:30 * 50 easy between R1 and R2 225 easy Earlier, Roger was asking Meredith if she could stay until 7:00 AM. He was also checking to see if she was still swimming the 1650 next week. I should have put two and two together and figured out what was coming next. But somehow I just didn't anticipate a timed 1650 after a lactate production set. Timed 1650 - 20:08 I started opposite Meredith in the same lane. It only took her about 600 yards to catch me. I held her off for 200 but had to let her pass after that. Drafted her for 600 yards before she dropped me. Not a terrible time for me considering what we did previously but I did get a lot of help w/ the draft. 75 easy kick w/fins: 3 x 25 fast kick - :40 3 x 50 easy kick - 1:00 3 x 75 fast kick, break :10 @ 25 - 1:45 200 easy kick 100 Cool down (5250 Total)
Swam w/ Dave, Dave, Dave, Danny and Roger. Feeling better today but still have a cold of some sort. SCY 600 Warm up 5 x 100 - 1:45 Convert fly -> fly kick (I converted to 50 fly kick/50 br kick) 5 x 200 IM - 3:10 50 Easy 4 x 75 br - 1:30 (1:05->1:00) 50 Easy 200 Free - 2:30 50 Fr/50 bk/50 Fr - 2:30 200 Free - 2:30 50 Fr/50 Fly/50 Fr - 2:30 200 Free - 2:30 3 x 100 Stroke - 2:00 25 Easy 1000 Relay ( 2 teams, each did 5 x 50) 25 Easy 6 x 50 Kick - 1:00 6 x 50 Kick w/ fins - 1:00 * Odds underwater sdk down/easy back * Evens 2 uw kicks on back, side, front, side off each wall 500 Backstroke pull (7:05) 200 Cool down (5300 Total)
Swam w/ Dave, Dave, Dave, Aundrey, Roger, Meredith and Danny. Still feeling weak today but better than yesterday. At least the aches have subsided a bit. Mostly felt like I was swimming in syrup. 700 Warm up 4 x 100 - 2:00 odds IM drill, evens kick 4 x 50 - 1:00, descend to 200 pace 50 Easy 5 minute hard kick w/fins (made 350) 4 x 25 -:45 hard fly 5 minute hard kick, no fins (made 300) 4 x 25 -:45 hard back 1 x 50 - 1:00 hard fly 5 minute easy flutter kick w/fins (made 300) 4 x 25 -:45 hard breast 1 x 50 -1:00 hard back (:40) 5 minute hard kick w/fins (made 300) 4 x 25 - :45 hard free 1 x 50 -1:00 hard breast (:38) 5 minute kick hard kick, no fins (made 250) 4 x 25 - :45 hard kick 1 x 50 -1:00 hard free (:32) 5 minute easy flutter kick w/fins (made 300) 4 x 100 IM - 1:25 4 x 100 Kick - 1:40 4 x 100 Pull - 1:10 200 Cool down (5250 Total)
Showed up Friday morning to a closed pool . We got some snow Thursday that ended up freezing in small patches of ice. That generally means everything shuts down around here. The Red Cross was open so I headed there a little early to donate platelets. Unfortunately, I can't swim after donating so I was out of luck for Friday. Swam Saturday at HSA w/ Dave, Dave, Dave, Bob, Hunter and a few others. Swam about 6K on no food, no water and a blood donation. Had forgotten I gave blood the previous day and the yardage had crept up on me. Everything was cramping... feet first, then calves, quads and eventually my hands. Added up the yardage and realized my mistake. SCY 650 Warm up 6 x 100 - 50 Kick/50 Drill 2 Rounds of: * 3 x 50 - :55 Fly/Back/Br * 3 x 50 Free - :50 2 Rounds of: * 5 x 100 (Round 1 @ 1:25, Round 2 @ 1:30) * 400 IM (Round 1 - 5:38, Round 2 - 5:40) 2 Rounds of: * 4 x 200 Pull - 3:00 Descend (2:25, 2:20, 2:15, 2:10/2:25, 2:18, 2:15, 2:12) * 4 x 50 Fly - :55/1:00 400 Easy IM (6050 Total)
Updated January 21st, 2013 at 04:24 PM by pmccoy
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