Last day before Nationals. I actually kind of miss the 6000m workouts. I got used to it. I feel kind of lazy tapering. Slept poorly again. I'm too nervous/excited... not sure which. Headed to Auburn tomorrow. Hopefully all will go well. LCM 600 Br/Free 200 Pull 200 Kick 4 x 50 Dive/sprint - back easy (1200m total)
I'll splash around a bit tomorrow and maybe do some more practice dives. Nothing hard. I'm already having trouble sleeping. Usually that doesn't happen until the night before. Probably a good thing... I'll be so tired by the time Wednesday evening rolls around, I won't be able to avoid some deep sleep. LCM 1000 Warm up 3 x 100 down easy free/back build, fast, sprint br 200 cool down Did a couple practice dives and called it a day. (1500m total)
Worked on dives today. Getting better at surfacing and getting going quicker. LCM 400 Free 400 IM Kick down/Drill back 200 Free 4 x 100 Pull 7 x 50 From dive - sprint 25/25 easy (1750m total)
Easy day. Worked mostly on the dive at the end. I have trouble getting started once I surface. Did much better today and will work on it a bit tomorrow. LCM 7 x 100 Mixed Free and breast warm up 200 Pull Easy 200 Kick 200 Drill 4 x 50 Build up 2 x 25 sprint from dive 175 Cool down (1725m Total)
Tried out the new Yingfa which I really like. Good compression but doesn't cut any circulation. Kind of weird the way water beads off of it in the shower. Is it faster? Hard to tell. My seed time for Nationals is 3:05 based on my converted pb from Auburn in Feb. On the broken 200 today, my timer said I was taking 11 seconds instead of 10 at each wall so I'm maybe looking at 2:59. I've put a lot of time and effort into improving my breast stroke so it's hard to say it is all the suit. I'm sure it doesn't hurt though. LCM 600 Warm up 8 x 25 - :40 Easy/Hard 4 x 25 Kick - :50 Easy/Hard 8 x 25 - :40 Easy/Hard 200 Br broken - :10 rest at each 50 (3:32) 100 Cool down (1400m Total)
Felt sluggish early. Picked it up later. Found that I pull better breathing left than I do to the right. But I swim better breathing to the right. Not sure why that is. Perhaps a mystery to be solved after nationals. LCM 200 Free 200 IM 200 Kick 200 Pull 200 IM 200 Free Nothing hard... just warming up 3 x 100 Kick 4 x 50 Build 3 x 100 Pull 3 x 25 Sprint (Free 13.7, Br 16.3) 175 Cool down 2450 Total
Updated July 27th, 2011 at 04:49 PM by pmccoy
Swam a 1:09 100 today. No drag suit from a dive. Seems to be significant improvement over what I have been doing. Got a little sloppy on the way back. I think going under 1:05 is definitely possible for me. I'm seeded at 1:07.37. It would be nice to break that in practice. LCM 500 Free 400 IM Drill 200 Kick 200 Pull 4 x 50 Build 200 Pull 200 Kick 100 Free (1:09) 300 Cool down (2500m Total)
Rode my bike some yesterday. I'd forgotten how much I enjoy it. Went out at mid-day in 93 degree heat. For some reason, I'm not bothered by the heat when I'm riding. Absolutely can't stand it when it is cold though. I put in 20 miles. Definitely not as strong as I used to be but it started coming back near the end of the ride. Biggest problem with cycling... I don't have anyone to ride with. It gets boring. There's a triathlon about a week after nationals. I'm pretty sure I'm going to do the whole thing... not just the swim this time. LCM 300 Free 200 Kick 200 Pull 300 Free 3 x 200 Kick 4 x 300 Odds - Stroke/Free/Stroke Evens - Free/Stroke/Free 3 x 200 Pull 4 x 50 IM Order 4 x 50 Kick 4 x 50 Pull 4 x 50 Choice stroke 200 Cool Down (4400m Total)
Found out today that the daughter of one of the guys I swim with (Roger) made the Olympic Trial cuts in the 100 Backstroke last weekend. Should be exciting to watch her next year. Three more non-taper days left. LCM 200 Free 200 Kick 200 Free 200 Rev. IM 200 Kick 200 IM 2 x 200 Free 4 x 100 Free down/Stroke Back 4 x 100 Kick 4 x 100 Pull 4 x 100 Free Neg. Split 200 Back 200 Br. 2 x 50 Kick Fly 2 x 50 Kick Fly no board 2 x 50 Fly drill 2 x 50 Fly 3 x 50 Fly/50Bk/50Br 3 x 50 Free Smooth, Build, Sprint 200 Cool down (4800m Total)
Updated July 19th, 2011 at 01:04 PM by pmccoy
Gained a lot of weight over the weekend. Figured that might happen because I cut back on swimming Saturday and ate a lot. Going to try and ride some today to get it down again. Didn't help that we only swam 4000m today. LCM 600 Warm up 5 x 100 Odd Kick/Even Drill 5 x 100 1, 3, 5 Free; 2 - Br; 4 - Bk 4 x 50 Fly drill 5 x 100 Pull 4 x 50 Choice stroke Build 6 x 100 Odd Kick/Even Drill 6 x 100 Free (1-3, 4-6 Descend) 200 Cool Down (Total 3900m)
Did the swim for a triathlon team this morning. It was just a 400m swim in open water on the Tennessee river. We had a lot of storms last night so the air was cooler and less muggy that it has been in a while. I wore my speedo aquablade jammer w/ the provided yellow swim cap. Broke in a new set of goggles hoping the anti-fog will last through Nationals. It was nice to drop the drag suit for a change. Didn't bother shaving... I'll do that in a couple weeks. I put in a time of 5:30 for my seeding. I don't like to be first but I didn't want to end up in the middle of the pack. They seeded me 22nd. Swimmers left every 5 seconds in order that they were seeded. I started wondering if I'd get blown away because pretty much everyone ahead of me looked to be in very good shape. We started from the beach and swam out 200m along a rope w/ bouys and back. After that, we had to run about 150m to the transition area. A decent breeze out of the southeast created some small waves but it wasn't too bad. I only passed a couple people up to the end bouy. Figured that would be the case. The surprise was on the way back I was passing groups of 3-5 swimmers. Ended up coming out third. Swim plus run was 6:00 flat. Next closest to me was 40 seconds back. Our team did great. We were second place overall and lost to a team of high school and college kids. All of us were over 40. I beat their swimmer but their cyclist and runner were amazing. Had lots of fun and look forward to more of it.
Felt much better today. Not nearly as sore as I've been over the last couple days. The 200 br was encouraging. I think I have a shot a breaking 3:00. Tomorrow, I'm swimming a 400 for a triathlon team so the shorter distance today should help out some with that. LCM 4 x 200 Free (Breathe 3, Left, Right, 3) 100 Easy 4 x 50 Free Build 200 Stroke 100 Kick 200 Stroke (Br 3:30) 100 Kick 200 Stroke (Br 3:20) 8 x 50 Free Down/Build stroke back 4 x 200 Pull - 3:00 3 Times through * 3 x 50 IM Order * 100 Free negative split * 3 x 50 Stroke descend 200 IM Cool down (4500m Total)
Felt pretty bad today. Never really got going until the 400 pulls at the end. We did a little more that I expected today but it is down from the 6K I've been doing. Hopefully, I'll feel a little better tomorrow. LCM 700 Warm up 400 IM Drill down/Free back 300 Pull 200 Kick 100 Free 200 Kick 100 Free 400 Back 100 Free 200 Kick 100 Kick 200 Free 4 x 100 Breast 200 Free 100 Kick 400 Pull 8 x 50 Fly (I did Breast Stroke w/ paddles) 400 Pull 4 x 50 Stroke Build, turn off wall hard 200 Cool down (5300m Total)
Coach told me to cut back on the distance today. Its still three weeks from Nationals so I'm not ready to taper yet. For the last 2-3 weeks, I've been doing 6000m 6 days a week. I ramped up slowly and have been careful about injuries. I think I can keep it up but I have my own concerns about pushing too much. Every morning, it takes 1000m to wear off the soreness from the previous day. Then, I lay another layer of soreness on top of that. I'm inclined to listen to my coach and back off to 4500-5000/day. Saturday, I'm swimming an open water 400 on a triathlon team and I'll take Sunday off. My biggest concern about cutting back is my weight. I've worked hard to get down to 180 lbs. The problem is that I don't diet, I just up the exercise level. Maybe I can jog or cycle in the evenings to compensate some. LCM 4 x 300 Swim/Kick/Stroke (reverse IM Order) 100 Easy 3 x 400 Pull 300 Free down/IM order back 50 Stroke 300 Free down/IM order back 2 x 50 Stroke 300 Free down/IM order back 3 x 50 Stroke 3 Times through * 50 Kick Hard * 200 (50K/100Free/50K) * 50 Kick Hard 100 Easy 3 x 100 Choice stroke - 3:00 Sprint I did breast (1:37 w/ Dive, 1:37 w/ push, 1:34 w/ push and draft) 100 Easy 800 IM Easy 100 Cool down (6000m Total)
Felt awful this morning. Out of breath and sluggish. Kind of shook it off after a couple thousand meters and felt fine the rest of the way through. LCM 200 Free 200 Kick 200 Free 200 Drill 200 Free 200 Drill 4 x 100 Breast down/Free back 4 x 100 Kick 4 x 100 Back down/Free back 4 x 100 Pull 4 x 100 Free down/Fly back 100 Easy 3 x 200 Free Descend 3 x 200 Kick Descend 3 x 200 Pull Descend 400 IM 100 Easy 300 Breast w/ paddles 200 IM Easy cool down (6050m Total)
The team practiced in Madison since we knew it would be short course. I went ahead and swam at the nat since I was giving blood today. That gave me a little more time in the water. Nat closed for city meet tomorrow so we will be swimming up on Monte Sano mountain. Kind of a long drive but it should be interesting to be outdoors for a change. SCY 400 Free 8 x 100 Odds Kick down/Drill back; Evens Drill down/swim back 4 Times through * 100 Kick w/ board * 100 Kick no board * 100 Swim w/ fins (my fins are falling apart so I did pull) 100 Easy 4 Times through * 100 IM * 100 Stroke - Drill down/swim back * 100 Free 100 Easy 100 Pull 4 x 50 IM Order 200 Pull 4 x 50 IM Order 300 Pull 4 x 50 IM Order 50 Fly 100 Free 2 x 50 Fly Easy/Fast 50 Back 200 Free 2 x 50 Back Easy/Fast 50 Breast 300 Free 2 x 50 Breast Easy/Fast 5 x 100 50 Free Easy/50 Breast Fast 300 Cool down (6850 Total)
City meet has taken over. Short workout. Feels like I got a big rest today. Will probably try to swim some tonight or do some running. I miss long course. Should get that back on Monday. SCY 300 Free 200 Breast 300 Free 200 Back 100 Free 4 x 50 Fly - 1:00 Drill down/Swim back 100 Free 4 x 75 Fly Kick/Drill/Swim 200 Free 4 x 50 Back 300 Free 4 x 50 Breast 200 Kick w/ Fins 4 x 25 sprint w/Fins 200 Kick w/ Fins - no board 4 x 25 sprint w/Fins 200 Kick w/ Fins 4 x 25 sprint w/Fins 200 Pull Breathe Left 200 Neg Split 200 Pull Breathe Right 2 x 100 Neg. Split 200 Pull Breathe every 3/5/3/5/3/5/3/7 8 x 25 - 1:00 Sprint choice from dive 200 IM Easy Cool down (4900 Total)
Next couple days are up in the air since the Huntsville city meet is taking place. Brings back lots of memories. I think they are going to let the Masters in early before the city meet starts. Other swim teams appear to have been kicked out. LCM 400 Free 100 Kick 200 IM 100 Kick 400 Pull 400 Free 200 Kick down/Free back 200 Kick w/ Fins 4 x 50 Kick w/Fins 100 Easy 400 Choice Stroke down/Free back 400 Drill down/Free back fast 4 x 100 Pull 4 x 50 Free 8 x 50 IM Order 100 Easy 3 x 200 (Stroke/100 Free/Stroke) 100 Easy 4 x 50 IM - 1:00 4 x 50 Kick - 1:15 4 x 50 IM - 1:00 4 x 50 IM - 1:00 Substitute one stroke w/ Kick 200 IM Easy cool down (5900m Total)
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)
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