Well crap, started getting sick last night. I was fine after practice and then all of a sudden sore throat, sore ears and a nasty cough. Think I caught it from Lil Fort. I really really hope it's not long lasting. I've had a nice long spell of health. I had planned on a hypoxic workout, but scrapped that idea as this thing is in my chest. Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drills 50 EZ 4 x 25 burst + cruise @ :45 50 EZ Main sets: 30 x 25 @ 100 pace -- 50 EZ after each set of 10 for air -- first 10: free, 6 SDKs, 14s @ :40 -- second 10: back w/fins, only 5 SDKs, 13s @ :35 -- third set of 10: breast w/fins, 14s @ :35 200 EZ 30 x 25 kick w/fins & board @ 100 pace @ :35 -- made them all, 12s -- wanted to do them all dolphin, but thighs were burning too much; flutter kick is more ankle intensive. 200 EZ Total: 3050 ~~~~~~~~~~~~~~~~~~ Got in another 1500 of race pace work. This is my fourth race pace and seventh swim in a row. Never done that before; only doable because much of it was USRPT. Have a friend in town visiting for the weekend, so will have a couple days off from the pool. Maybe that will help vanquish this nasty cough.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 8 x 25 shooters w/fins @ :45 50 EZ 4 x 25 burst + cruise @ 1:00 100 EZ Main sets: 30 x 25 breast w/fins @ 100 pace @ :40 -- aimed to hold 14s -- missed on #12, but just took an extra :40 rest 250 EZ 20 x 25 back w/fins @ 100 pace @ :40 -- only took 5 kicks to use the arms more -- aimed for 13s -- made them -- should do these on :35 -- wanted to do 10 more, but I had to get out and head to Lil Fort's track meet 100 EZ Total: 2750 ~~~~~~~~~~~~~~~~~~~ I wasn't sure if I could do three race pace days in a row (haven't done that since the move), especially after weights. But apparently that Hackett set isn't too taxing. I may try some more 100 pace tomorrow. Lil Fort won both the 800 and mile at her track meet. This was her first track race (or virtually any race) since last July. She's not at her top speed yet, but at least improving. Of course, her mommy has been struggling for awhile too. I'm glad I kept going to meets because at least she saw me persisting/persevering.
Updated April 11th, 2014 at 10:18 AM by The Fortress
Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow. Drylands: RC/scap ex (I've been doing these daily since the shoulder problem started) kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15 explosive leg extension, 90 x 3 x 15 seated row negatives, 80 x 3 x 8 goblet squats, 50 x 1 x 8, 60 x 2 x 8 good mornings, 65 x 1 x 8, 75 x 2 x 8 altitude drops, 8 standing broad jumps, 5 Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 4 x 25 shooters w/fins 50 EZ 4 x 25 burst SDK + cruise @ 1:00 50 EZ Main sets: On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24). 16 x 50 @ :45 -- every 4th one fast @ 200 pace -- 27-28s -- this felt like such short rest 50 EZ 12 x 50 @ :50 -- every 3rd one fast @ 200 pace -- held 27s on all of them 50 EZ 8 x 50 @ 1:00 -- every other one fast @ 200 pace -- 27-28s 50 EZ 4 x 50 all at 200 pace @ 1:10 -- held 27s, one was 26 250 EZ Total: 3400 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.
Monday: 2200 EZ Tuesday: Swim/SCY/Solo @ Pitt Warm up: 600 various 3 x 50 scull 3 x 50 fly drills 4 x 25 shooters w/fins 50 EZ Main sets: 8 x 25 burst + cruise @ 1:00 100 EZ 4 x (25 AFAP + 75 EZ) @ 2:30 50 EZ 2 rounds: 4 x 50 w/fins @ 100 pace @ 1:15, right into 4 x 25 kick w/fins @ 100 pace (12s) 100 EZ R1 = backstroke, holding 26 R2 = breast, holding 30, one was 29 100 EZ 30 x 25 backstroke w/fins @ 100 pace @ :40 -- trying to hold 12s, SDK to 15 m -- missed #3 right off the bat but kept going as is the protocol -- missed # 17, skipped #18 -- cramped on #25 and skipped that one then kept going -- the last 10 felt pretty hard after the previous set -- next time I do this set, I think I will SDK less and swim more so the arms get more of a workout 250 EZ Total: 3650 ~~~~~~~~~~~~~~~~~~~~~~~ Just did an EZ swim yesterday. I was pretty beat from the meet and the meet insomnia. In fact, last night I fell asleep during Game of Thrones and was in bed for 11 hours. Got in a very solid swim today with 1400 yards of race pace work. Here are the results from Zones, including split requests: http://www.patriotmasters.org/Coloni...ults/index.htm Does anyone know whether you can use a split request at a Canadian meet? I need a new suit. I am contemplating getting the Arena Carbon Pro Flex. Arena claims that the regular carbon pro is better for fly/free and that the Flex is better for back/breast/IM. I'll be swimming a lot of the latter at Canadian Nationals. Speaking of which, I'm going to really limit my events so that I'm only swimming 1 per session and so I'm avoiding anything in the early morning. At this meet, they are having a morning and afternoon session with a lunch break for the officials. How civilized! It seems I'll be doing more 100s than 50s at this meet, so will try to gear my training in the next month toward that. Does anyone have a favorite set they like for 100 training? I am heading back to the gym tomorrow. Rather dreading it. I'm going to try for shorter sessions during the next month so it doesn't totally kill my pool work.
Updated April 8th, 2014 at 04:56 PM by The Fortress
Swam around 1300. Did a couple forward starts with 100 pace SDKs working on gliding before kicking. Did a couple free flip turns with 9-10 SDKs, as I'm hoping to do in 50 free. Driving down to VA tonight after Lil Fort's track meet. ~~~~~~~~~~~~~~~~~~~ Zones psych sheets, timeline, results: http://www.patriotmasters.org/ColoniesZone2014.htm
Swim/SCY/Solo 600 various 100 scull 4 x 50 fly drills 100 power kick 50 EZ 2 x 50 double shooter + 50 EZ 2 x 50 burst + cruise 50 EZ 2 x (25 AFAP + 125 EZ) 100 DPS backstroke Total: 1800 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Felt pretty slaggy from yesterday's massage, but that's to be expected. I registered for Canadian Nationals today. Still not 100% sure I'm going, but didn't want to get bumped by the 1000 person limit. I entered the max of 7 events. Probably won't swim all of them. 50 breast/100 back and 100 IM are all on Sunday. So that would be a tough day. I'm assuming they do split requests in Canada too ... Event# 5 Women's 50 Backstroke 00:31.40 Event# 13 Women's 50 Butterfly 00:29.60 Event# 15 Women's 100 Breaststroke 01:22.00 Event# 23 Women's 100 Freestyle 01:05.00 (split request) Event# 29 Women's 50 Breaststroke 00:36.80 Event# 31 Women's 100 Backstroke 01:11.00 Event# 39 Women's 100 Individual Medley 01:12.50 I was also very happy and surprised to be named a runner up for World Masters Swimmer of the Year. It definitely wasn't one of my best years in meters (only swam 7 events), but I did grab a couple WRs. Here's the list: Top 12: Women—Erika Braun, USA, 40-44; Olga Kokorina, RUS,90-94; yoshiko Osaki, JPN, 75-79; Rita Simonton, USA, 95-99;Laura Val, USA, 60-64; Jenny Whiteley, AUS, 55-59. Men—RichardBurns, USA, 70-74; George corones, AUS, 95-99; David Guthrie,USA, 50-54; Willard Lamb, USA, 90-94; Tim Shead, USA, 60-64;Steve West, USA, 40-44. Runners-Up: Women—Jill Hernandez, USA, 50-54; Noriko Inada,JPN, 25-29; Leslie Livingston, USA, 50-54; Eliane Pellis, BEL, 80-84; Jean Troy, USA, 85-89; Diann Uustal, USA, 65-69. Men—Rickcolella, USA, 60-64; Alberto Montini, ITA, 45-49; Adam Ritter,USA, 25-29; Shigehisa Sekikawa, JPN, 80-84; Robert Strand, USA,65-69; Stev Theloke, GER, 35-39.
Updated April 1st, 2014 at 05:56 PM by The Fortress
Swim/SCY/Solo @ Pitt 600 various 100 scull 100 fly drills 4 x 50 burst + cruise @ 1:30 50 EZ 10 x 25 odds = 100 pace @ :30 evens = EZ @ :45 100 EZ 2 x (25 AFAP + 125 EZ) 6 x 50 DPS free and back 50 EZ Total: 2050 ~~~~~~~~~~~~~~~~~~~~ Another taper workout. Will just be floating the rest of the week. I had a massage today and that helped work out some of the kinks from the weekend's meet. My shoulder feels a tad better. Final Zones line up: Sat: 50 back, leading off mixed 200 medley relay 50 fly 50 free, leading off womens 200 free relay Sun: 100 IM 50 free, leading off mixed 200 free relay 100 fly 50 fly in womens 200 medley relay Kind of glad that my first day is all 50s so I'll still have some firepower left for Sunday. I'd like to swim a decent 100 IM. If anyone is interested, here are the results from the Dixie Zones: http://triangleaquatics.org/Events/E...nt=Mar29-30-14. A tad bummed that Sue Walsh broke my 50 free NR by .07. Oh well, not terrible to get trumped by an Olympian.
Updated March 31st, 2014 at 04:40 PM by The Fortress
Swam around 1400 with a few bursts today. My shoulder is still achey. My masseuse said I have an inflamed infraspinatus and that seems about right. Whenever I have shoulder issues, it's the same spot. Not sure what brought it on, possibly a lapse in doing my RC/scap exercises. Argh. Hate going into meets in pain. Hope it's better before Zones.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drills 4 x 25 power kick w/fins, 20 y UW @ :30 50 EZ Main sets: 6 x 25 burst + cruise @ 1:00 100 EZ 1 x 30 burst + cruise backstroke @ 100 pace from the blocks, working on gliding before starting to kick 2 x (25 AFAP + 75 EZ) 1 x broken AFAP 50 breast w/fins (25) 100 EZ 20 x 25 odds = backstroke @ 100 pace @ :30 evens = EZ @ :45 100 EZ 4 x 25 free w/fins @ 100 pace @ :30 (11s) 100 EZ Total: 2325 ~~~~~~~~~~~~~~~~~~~~~~~ Going to really shut it down the next few days for the Columbus meet on Saturday. I'm entered in 100 breast, 100 back and 100 free. Will probably just swim the first two. That will be a hard workout and then I'll keep resting for Zones the following weekend. I entered: Swim Meet Events Event Number Gender Distance Stroke Time Date 5 Female 100 SCY Free 0:59.00 04/05/2014 23 Female 50 SCY Fly 0:26.40 04/05/2014 33 Female 100 SCY IM 1:03.50 04/06/2014 51 Female 100 SCY Fly 1:03.50 04/06/2014 I will also swim the mixed 200 medley relay (back leadoff for a 50 time), womens 200 free relay (leadoff for a 50 free time (though I already have a decent time this year from the Sprint Classic)), mixed 200 free relay and the womens 200 medley relay. That's four events a day, quite a lot for me. The only one I'm a bit concerned about is 100 fly bc of the shoulder. Fortunately, it feels a tad better today. Getting a massage tomorrow and that should help too. There are 447 swimmers signed up for Zones with a few days left to enter. This is less than last year; I hope more people enter at the last minute.
Updated March 25th, 2014 at 03:36 PM by The Fortress
Swim/SCY/Solo Warm up: 600 various 100 scull 4 x 50 fly drills Main Sets: 8 x 25 burst + cruise @ 1:00 150 EZ 1 x AFAP 50 breast from the blocks + 150 EZ -- 34 high-35 flat 5 x 25 AFAP kick + 50 EZ @ 2:00 75 EZ 1 x 25 AFAP swim + 75 EZ 12 x 25 shooter w/fins to 20y @ :40 150 EZ Total: 2450 ~~~~~~~~~~~~~~~~~~~~~~ Nothing special to report. Shoulder is still bothering me. Bad timing. Still need to get signed up for Zones. If it's not better by then, it will affect what events I swim.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drills 6 x 25 shooters w/fins @ :40 100 EZ Main sets: 4 x 25 burst SDK + cruise @ 1:00 50 EZ 4 x 30 burst + cruise from the blocks -- I did a couple at 100 pace trying to glide after the dive. If I do this in 100 fly, I can take 1-2 less kicks the first length. 100 EZ 4 x (25 AFAP from the blocks + 25 EZ) 2 x free (11s), 2 x breast (14 highs) 100 EZ 10 x 25 AFAP SDK to 15 m + cruise @ :40 -- I had wanted to do this as a USRPT set, but I can't sustain true AFAP pace for the requisite # of reps, so desisted after 10. 100 EZ 4 x (50 AFAP w/fins + 100 EZ) @ 4:00 2 x breast (26, 27 flat) 2 x kick w/board (24s) 2 x (broken AFAP 100 kicks w/fins + 200 EZ) backstroke, 43 dolphin w/board, 44 Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~ The variety divers, who often watch my workouts, commented that this workout was "really intense." AFAP is definitely harder than 100 pace. If you count the bursts, which I do, that was about 775 of AFAP work. I woke up this am to the first day of spring and it was snowing! I'm so over winter. Feeling a bit lonely for my kids too. They're both on spring break, but are traveling with friends. Looking forward to watching the womens 100 back tonight; going to be a close race between the SDK experts. A little disappointing that Bootsma only qualified 15th.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 100 fly drill 4 x 25 shooters w/fins @ :45 50 EZ Main Sets: 6 x 25 burst + cruise @ 1:00 100 EZ 30 x 25 IM order @ 100 pace @ :40 -- missed #14 and skipped #15 -- last 10 were pretty hard 325 EZ 30 x 25 @ 100 pace @ :40 odds = fly or breast evens = backstroke kick, UW 15m+ -- missed #15 and skipped #16 275 EZ Total: 3150 ~~~~~~~~~~~~~~~~~~~~~~ Still kinda tired and sore for AFAP work, so I defaulted to USRPT. Wore fins bc of the shoulder. 1450 of race pace yardage -- pretty unbelievable amount. Here's the link to womens NCAAs: http://swimmeetresults.com/2014d1ncaachamps/
Swim/SCY/Solo @ Pitt 600 various 100 scull 6 x 50 double shooters w/fins + 50 EZ 50 EZ 20 x 25 shooters w/fins, UW 20 yards @ :40 150 EZ Total: 2000 ~~~~~~~~~~~~~~~~~~~ Just did recovery workout today, working on UWs. My upper body feels really sore from the combo of DOMs and a deep tissue massage. Hope to get some race pace work in tomorrow.
Swim/SCY/Solo @ Pitt Warm up: 600 various 100 scull 3 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ 50 EZ Main sets: 6 x 25 burst + cruise @ 1:00 100 EZ 30 x 25 backstroke @ 100 pace @ :40 -- used fins bc my left shoulder is really sore -- tried to hold 12 high and stay UW 15 m -- missed #12 and skipped #13, made the rest 275 EZ 20 x 25 breaststroke w/fins @ 100 pace @ :40 -- tried to hold 14 mid -- missed #11 and skipped #12 275 EZ Total: 3200 ~~~~~~~~~~~~~~~~~~~~~~~~~ Really sore from lifting, but managed to do some USRPT today to prep for some upcoming 100s. This is the first time I've done 30 x 25 instead of 20 x 25. I was pretty tired during the second set. I got a massage after practice and my shoulder feels a little better. But I'm a little freaked out by it. Probably skipped too many sessions of RC and scapular work. Won't be doing much free or fly until it calms down.
Updated March 18th, 2014 at 07:33 PM by The Fortress
Drylands: RC/scap cable twist w/yoga ball, 25 x 2 x 15 each side seated row negatives, 80 x 4 x 8 kneeling ab crunch, 110 x 3 x 20 explosive leg extensions, 90 x 1 x 25, 105 x 2 x 15 explosive leg press, 175 x 3 x 15 good mornings, 75 x 1 x 8, 80 x 3 x 8 tricep press, 70 x 3 x 8 standing broad jumps, 8 knee tuck jumps, 8 Swim/SCY @ Pitt 1000 EZ or so ~~~~~~~~~~~~~~~~~~~~~~~~ I felt like a truck hit me this am. I don't think it's that much from the meet. It's the travel, poor sleep, and merriment with friends at the meet social and after on Saturday. I hope I can get a solid 8-9 hours tonight. It took a fair amount of will power to get myself to the gym. I will likely only do one more easy session until after Zones. I am still planning on attending the Columbus meet the week before to swim a couple events (100 breast, 100 back). I don't like swimming 100 back untapered and am typically quite a bit slower. But I won't get it in otherwise. I'm a little freaked out that my left shoulder is very sore. It felt a bit twingey at the meet, especially the lower part. Now the whole shoulder is sore. I'm icing and I did get a massage appt for tomorrow. Hopefully, that will help. I haven't had any shoulder issues for ages and don't want any now! Here are the unofficial results from Albatross: http://www.ancientmariners.org/albatross/results14.htm
Easy 1200 with a couple up tempo 25s. I sent more time in the hot tub than in the pool! Off to VA. Looking forward to seeing all my PV friends!
1500 with some bursts and up tempo 25s. ~~~~~~~~~~~~~~~~~~~ Psych sheets for the Albatross meet are out: http://www.ancientmariners.org/albatross/pyschsheet.pdf. I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.
Swim/SCY/Solo: 600 various 100 scull 4 x 50 fly drills 50 EZ 2 x 50 double shooters w/fins + 50 EZ 2 x 50 burst + cruise 2 x 30 burst + cruise from the blocks 100 EZ 2 x (25 AFAP w/fins + 75 EZ) 150 EZ Total: 1750 ~~~~~~~~~~~~~~~~~~~~~~~~ Started off my 5 days of rest with a day off yesterday. Today, I didn't feel great in the water, but my 25s were very fast. I think I'm done going off the blocks to try to rest the legs. I am feeling more positive about the meet. Unlike NE Champs, I am not over rested and have been doing weights. I also recall that for two of my starts at that meet my hands were not in a streamline position on the dive; that no doubt added a couple tenths to my 50 times. Still no psych sheet for the Albatross meet.
Updated March 11th, 2014 at 04:13 PM by The Fortress
Swim/SCY/Solo: 600 various 4 x 50 scull 4 x 50 fly drills 50 EZ 8 x 25 back shooters w/MF @ :40 100 easy free w/paddles 8 x 25 belly shooters w/MF @ :45 100 easy free w/paddles 100 EZ 5 x 50 DPS free w/paddles 100 EZ Total: 2100 ~~~~~~~~~~~~~~~~~~~~~ Just got in an easy recovery swim today after a deep tissue massage yesterday. Got some fun news. My BFF, a high ranking national security official, is being transferred to Paris for a couple years. With Lil Fort at away camp in August and the Pitt pool closed, I see a getaway in my favorite city! This will come after a 2+ week vaca to Europe with the fam and friends. So probably no long course for me this summer unless I can find an early season meet. It could be my first season completely off since I can remember.
Updated March 8th, 2014 at 05:23 PM by The Fortress
Swim/SCY/Solo @ Pitt Warm up: 600 various 150 scull 8 x 25 shooters w/fins @ :45 50 EZ Main Sets: 10 x 25-30 burst + cruise -- 8 from the blocks at 100 pace, 2 AFAP from a push 100 EZ 4 x through: 100 fast w/fins @ 2:00 breast (1:04), back kick (:55), free (:56), flutter kick (:59) 100 EZ @ 2:30 100 EZ 2 x (6 x 25 kick @ 100 pace @ :40 + 50 EZ) 100 EZ Total: 2750 ~~~~~~~~~~~~~~~~~~ Not much yardage, but it sure seemed hard. My body is ready for a recovery week. I'm going to do a somewhat easy dryland session tomorrow and get a deep tissue. Ahhh
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