My USMS Page:
Potomac Valley Meet Schedule:
My team, GMUP:
Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!
700 of various swim, kick and drill
20 x 50 kick on 1:10
odds, flutter kick with board
evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)
7 x 100 backstroke on 2:00 done as:
75 easy, 25 fast
50 easy, 50 fast
25 easy, 75 fast
50 fast, 50 easy
25 fast, 75 easy
Successfully resisted the urge to go running this morning. Got an assist from one of our first really cold mornings. Instead, got a short speed workout in and will do core/RC work at home later.
10 x 25 fly spin drill, alternating 2-3-4 kicks on each side
2 x through with finz:
100 strong on 2:00
2 x 50s AFAP on 1:30
8 x 25, alternate AFAP/EZ
100 back, 1:00
2 x 50 backstroke kick, 27s
4 x 25 fast free
(I can never get my times on 25s. Can't see the pace clock from the lane I swim in.)
100 dolphin kick on back with MF, :55 (jammed last turn and died on last 25)
2 x 50 backstroke, 26.5ish
4 x 25 fast fly
500 dolphin kick on back with MF
Sent in my entries for SCM Zones today. Will only swim the 50 free, 50 breast and 100 IM on Sunday. Just swimming the 50 breast for fun. Hoping for good times in the other two events. I went 29.2 in the 50 free earlier this year at the Albatross meet; should be faster than that. Haven't swuim the 100 IM in SCM in two years. I'm skipping the 100 back on Sunday because I already have a pretty good time this year from IGLA (1:11) and it's back-to-back with the 100 IM, for which I have no time.
Still feeling run down and sore today, so I skipped my morning spin class today. May go easy on the cross training this week. Can't wait for a deep tissue massage I have booked for Thursday.
Today, SCY, solo:
6 x 50 fly drills, 15 RI
9 x 100 backstroke with fins on 2:00,
descend 1-3, 4-6, 7-9, each set faster
Went: (1:15, 1:10, 1:03), (1:12, 1:06, 1:02), (1:10, 1:04, 1:01)
(Chris S. was the inspiration for this set, as I recall him saying a few months back that, when you're broken down, experiment with pace or target time work)
4 x 100 modified "power kick", 45 RI
- Push off on the opposite side of the starting blocks, kick 12 SDKs surfacing into cruise free with a strong 6 beat (overkick)
- at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
- Stop, then grab the backstroke start bar and go into a back start, 10 SDKs then cruise backstroke
- immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
- At the final wall when your feet touch pull into the wall then explode with 12 SDKs into easy free with overkick to wall.
5 x 50 backstroke AFAP with fins on 3:00, 50 EZ after each (went 26.5-27s)
10 x 25, alternate easy speed fly, easy DAB
500 dolphin kick on back with MF for core
Updated November 10th, 2008 at 03:58 PM by The Fortress
Took it easy this weekend as I've been feeling tired, a bit overtrained and sinus-y. Took Saturday off completely. Today, I slept in, which was fabulous! Put in 70 minutes at the gym with my son. Then, I went for a quick recovery workout in the warm (85 degree) SCM pool at my gym.
400 warm up
10 x 50 back on 1:00
100 dolphin dive
= 1000 meters
Woke up early this morning to put Mini-Fort on a bus for a 3 day travel meet in NC. Still tired and was a bit unmotivated when I hit the pool today, which is somewhat unusual for me ... Looking forward to sleeping in tomorrow since the soccer season is over.
100 fly drill
12 x 100 on 2:00
#1-4: power kick with fins
(15 UW fast dolphin kick on belly, 10 easy free each length)
#5-8: backstroke kick
#9-12: 50 breast/50 free
24 x 25, alternate EZ/AFAP
(4 free, 4 back, 4 fly fast)
50 back AFAP (cramped)
I had trouble with cramping again today. Going to book a sports massage! Planning on hitting the gym tomorrow.
AM -- 5 mile run. Had the plods the first couple miles. Still tired from my triple of the other day.
PM -- Swim/solo/SCY:
4 x 50 fly drills
3 x (8 x 25) 4 point shooters with MF on :30, extra 30 seconds rest between each set of 8
5 x 150 backstroke on 3:00
(Was having trouble staying under much. Maybe the lungs were tired from previous set or maybe my SDKs are just in the tank permanently. Cramped up some on these, but swam through the cramps.)
Started to do a set of 10 x 50 fast kick, but was getting painful calf cramps so stopped after a couple and sat in the hot tub. Legs are/were probably too overloaded. Going to take tomorrow morning off so I can get in a good afternoon swim.
The family was sitting around watching election results, so I went to my team practice to complete a "triple" for the day. Very rare for me to show up on a Tuesday night, especially since Tuesday is usually distance free night. Fortunately, we weren't doing 400 repeats or anything quite so nasty. I didn't feel too tired on the way to practice despite spinning and lifting, but I could feel the prior workouts the moment I hit the pool. Still, got in a good conditioning set, one that I would NEVER do on my own. Most treated the repeats of 4 x 50 kicks as active recovery. I didn't. I swam smooth backstroke on the 150s and 300s and worked the kicks. My shoulder is still a tad sore, and freestyle bothers my shoulder. So I substitute backstroke frequently for free, like Quicksilver.
100 fly drill
10 x 25 drill on :30 (2 fly, 2 back, 2 breast, 2 free, 2 scull)
3 x 100 free on 1:20
4 x 50 kick on 1:00
30 seconds rest
2 x 150 free on 2:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
1 x 300 free on 4:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
2 x 150 free on 2:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
3 x 100 free on 1:20 (I did them backstroke kick with fins fast, went 1:05, 1:05, 1:00)
6 x 75 active recovery with 10 RI
Updated November 5th, 2008 at 02:25 PM by The Fortress
The preliminary listing of LCM Top Ten times was just released. I was happy with the rankings, although mixed about my LC season. I usually love LC, but got in only two meets and five swims this summer. One was a USA meet where I swam the 100 back and 50 free unrested. The other was LCM Colonies Zones. My training was thrown off in August and the order of events for Zones was awful for me, so I only swam a few individual events there. I was disappointed not to get another crack at the 100 back. And, unfortunately, on my best event (50 back), I slipped on the start and went slower than hoped. But, still, I did better than last year even though I'm older and fast chicks like Valerie Jenkins keep aging up into my age group! Plus, this is the very first time my 100 back has had the same rank as my 50 back.
#3 50 back, 33.44
#3 100 back, 1:13.48
#4 50 fly, 31.13
#8 100 fly, 1:14.46 (infamous piano fall)
#6 50 free, 29.39
#3 50 back, 33.48
#5 100 back, 1:14.1
#5 50 fly, 31.61
#6 50 free, 29.2
Updated November 4th, 2008 at 10:20 PM by The Fortress
Another day off school. Still, I got in two good workouts amidst the running around.
AM: 60 minutes spin class with Mini-Fort (while Fort-son watched my little one)
PM: 60 minutes at the gym doing core and weights with Fort-Son (while Mini-Fort watched the little one)
I _may_ get to go to my team practice tonight.
Schools out for 2 days here, which definitely puts a damper on my workouts.
Still managed to get in a 5 mile run.
I'll do some stretching and RC work tonight. Hope to spin tomorrow am and hopefully get in a swim tomorrow night.
Updated November 3rd, 2008 at 08:59 PM by The Fortress
Swam with my team at GMU. This practice, coming so close to my PM 4000 yard practice yesterday, was very hard. Feeling pretty dead. Not going to swim tomorrow. My shoulders require rest and cross training.
600 OYO (I did 500)
6 x vertical kicking 1:00 with a streamline push off the bottom
3 x (3 x 100), 100 kick, 100 drill, 100 swim
20 x 50 on 1:00:
#1-5, 15 UW, 35 build (back)
#6-10, 200 pace (free)
#11-15, 25 fast, 25 EZ (fly)
#16-20, 25 UW dolphin kick, 25 choice
4 x 150 pull on 2:00 (did smooth backstroke with fins, kind of a hard interval for me)
4 x 75 on 1:20 paddles only
Team did 25 kick with paddles out front and 50 swim, sprint the last 15 yards. My shoulders were very tired, so I did 75s AFAP backstroke kicks, holding about 45-46
Updated November 2nd, 2008 at 08:58 PM by The Fortress
Had waaaaay too much fun last night at a neighborhood Halloween party. Needed a lot of this morning to get moving in a vertical position. But I made it to the pool this afternoon and did the following:
200 fly drills
Hard kick set:
5 x 200 kick with MF on 4:00
#1, 3, 5 on back (went 2:10, 2:09, 2:06)
#2, 4 on stomach with board (2:12, 2:10)
50 EZ between each one
200 EZ after
Fat burning (I ate a lot of twizzlers):
20 x 50 backstroke on 50 with finz:
#1-10 focused on staying under
#11-20 focused on Ande's backstroke tip from Eddie Reese on breakouts
50 EZ after first 10
100EZ after #20
Just for fun:
5 x 50 BR drill with MF on 1:00, focusing on Allen Stark's tip of starting your stroke with you biceps by your ears. I definitely have not been doing this.
5 x 50 breaststroke kick on 1:05 (my kick is very stinky)
I decided to shirk all responsibilities today (or at least those prior to 2:00 pm) and just exercise like a fiend before Halloween. I was aiming for a "triple" -- spin, weights and swim. Got the first two workouts in, but after only a 1000 yards, a kid pooped in the pool and closed it down. Again. I'm starting to think that Geek is right and that the parent with pooping toddler should be banned from the pool for 2 weeks when this happens ... Now, I'm going to have to swim tomorrow on my planned day off. Anyway, I did:
60 minute spin class
60 minutes of light weights and core (finally got back to the gym after indulging in a few runs)
200 fly drills
10 x 25 spin fly drill with MF
then came the accident.
I had planned on also doing:
5 x 50 BR drill with MF
5 x 200 fast kick
20 x 50 backstroke on :45
Will try to get this in tomorrow!
Updated October 31st, 2008 at 03:58 PM by The Fortress
AM -- 5 mile run. Felt good!
PM -- swim. I stunk! Felt like I was swimming through jello. But muddled through it, using one of Paul Smith's speed sets:
650 warm up of swim and kick
200 fast (IM, did it medium)
200 fast, broken 10 seconds rest at the 50 (IM)
100 fast (backstroke)
100 fast, broken, 15 seconds rest at the 50 (backstroke)
50 fast (fly)
50 fast, broken, 10 seconds rest at the 25 (fly)
4 x 25 fast, 25 easy between each (free)
I've been in a bit of a snit lately about my future meets (as anyone can tell if they've read my rant on the Indy 2009 thread). So, I spent awhile this afternoon trying to decide where I will swim the next year. I really need meets to keep me motivated in the pool. I considered going down for the VMST meet on Nov. 8, but it's just too soon after the Sprint Classic for me. I also considered going up to Nassau County NY for their SCM meet on Nov. 23, but it's a bit of a haul too. Here's what I've tentatively come up with:
Sunday, Dec. 7, 2008 CZ SCM Champs:
Every SCM meet in the country is this weekend, which doesn't work out for me as my kid is swimming in the Tom Dolan meet on Dec 5-7 here at GMU. (I can't make the Open QTs.) But, I am going to try to go up to Zones for the Sunday events and swim the 50 free, 50 breast and 100 IM. I'll watch Mini-Fort on Friday-Saturday and miss her 200 IM and 200 fly on Sunday. She has given me "permission" to go for one day even though I'm her "good luck charm" at meets. She'll do great, and she gets all my old technical suits anyway.
Jan. 17-18, PV Jan. Open: There is a kiddie USA meet here in PV on Jan 17-18. I might breeze in one day and swim the 100 fly and 100 free. Won't swim both days, as one day is really plenty for me. This has the added benefit of being an afternoon meet.
February 14-15, 2009:
Thinking of going to Auburn and swimming in the SCY meet there with Puff. I've never swum at Auburn and always wanted to. If I swam there, I would probably "taper" for 10 days or so for this meet to post some decent SCY times. Attending this meet would have the added benefit of allowing me to swim a lot of relays and not worry so much about my SCY individual events and times at the CZ in April at my pool (GMU).
March 2009, Albatross Open:
Plan to swim in the Albatross SCM meet, although it's not on the PV calendar yet. This is always a fun meet. Last year, my team swam an All American Relay at this meet (mixed 200 free relay). This is the only SCM meet in PV, so I would probably also rest a little or hold speed a la ande after Auburn. The order of events hasn't changed in years. So I would either swim the backstroke sprints or swim what I did last year: 100 fly, 50 fly, 50 free.
April 2009, SCY Colonies Zones at GMU
My team is hosting this meet, which is always a fun meet. I briefly looked over the schedule of events. I would probably swim the 100 free, 50 breast and 50 back on Sat. and the 100 IM, 50 fly, 100 back and 50 free on Sunday. I won't swim the 100 fly though, as it's way too close to the 50 back. I may swim fewer events if I go to Auburn and instead swim a lot of relays with my team and a couple events for fun.
May 2009, LCM USA "Derby"
I may swim in the LCM USA meet at GMU. Hard to pass this meet up, it's so close.
June 15-16, 2009:
I may swim an event or two at this local USA LCM meet. I like having the ability to just cruise in an do a few events without any pressure at these USA meets -- except the possibility of embarrassing myself in front of my kid. OR, I'll train hard in May and June and swim in:
July 16-19, Jr and Sr Champs at U of Md:
Will probably swim a few events at one of these meets to get LCM times, as Indy does not have a good order of events for me and I don't plan to go right now. This might change if a lot of my teammates go to Indy. I swam in Jr. Champs last year where I got my 100 back and 50 free times (unrested).
August: VACATION!! Probably won't be around for LCM Colonies Zones this summer. But it depends when it is.
I am thinking of heading to Indy to swim in the TYR SCM series instead of swimming in the Sprint Classic the same weekend. There are very few SCM on the right side of the country and I would love to swim in Indy.
Updated October 30th, 2008 at 09:46 AM by The Fortress
5 mile run. It's freezing here!
Took yesterday off, except for ART. Today, I went to a 60 minute spin class in the am. Rather lackluster effort, as I'm still tired from the meet.
Afternoon at the pool:
200 free, 100 kick, 100 breast, 100 kick, 100 back, 100 fly drills, 50 scull
Main set: (Tempo kicking a la Tall Paul with 30-40 second RI)
100 kick with MF on back
200 kick with MF w/board
300 kick with MF on back
400 kick with MF w/board
400 kick, backstroke kick
300 kick, flutter w/board
200 kick, backstroke kick
100 kick, flutter w/ board
Very fun meet with a great turnout! Results are at: http://www.patriotmasters.org/Sprint...ialResults.htm
Swam the 50 fly, 100 fly, 50 free and all the 25s. Felt pretty sluggish in warmup. Needed an event to get the cobwebs out.
First event: 100 fly
This was a show down with my coach, who was right next to me. We swam neck and neck most of the way. She was out in 30.0; I was out in 30.1. I was behind at the third turn, pulled even with about 10-15 yards to go and we swam stroke for stroke to the wall. She glided in and I took another short stroke. According to meet watchers, I "Phelpsed" her at the finish, outtouching her by .1. I finished in 1:04.4. Faster than I thought I'd go based on warm up. I am apparently still overkicking. Chris S. noted I was kicking air and making a big "booming" noise with my kick. Gotta work on that. My turnover was also pretty slow. This arises from being paranoid about the piano, I think. One day I'll just take it out fast like Hulk and see what happens.
Another close race. Last year at the Sprint Classic, I swam a 28.80 (in a Pro). I was hoping to go around a 28.0 this year. I swam a 27.5 at the NC meet a month ago, but had great walls there. Surprised myself and went a 27.39, just out touching 2 fast chicks at the finish after trailing slightly at the turn. I only breathed twice (I think). I took 4 breaths in NC. I was thrilled with the time, a new PB! Definitely my best race of the meet.
I won my 50 fly gridge with Stevenson, who, refusing to believe that my fly has just improved in the last year, is still accusing me of sandbagging. If I hadn't gone a PB, Paul Wolf-Girl would still be a manly man, not a girlie man.
I haven't been having the best luck with the 50 free in SCY lately. Swam a 26.4 at Zones last April and a 25.99 in Austin. I haven't hit my turns on the bulk head. Yesterday was no exception: god awful turtling, side-winding turn and bad breakout. Nonetheless, had a good rhythm and hit the wall at 25.51, which is my best time. I swam a 25.57 at SCY Zones in 2007 (in a pool with a wall, not a bulkhead).
Battle of the Drop Dead Sprinters:
Last year my 25 times were:
(I really had no idea, had to look them up.)
This year, I went:
Cumulative total: 54.63 -- if only I was even remotely near that in the 100 IM. lol I was definitely start challenged. Literally belly flopped in fly, and was too shallow in backstroke. But I had a good start in breaststroke! lol
There was a 3 way tie for Fastest Woman between Yana Park (my speedy teammate), Sara Fisher (from NC) and me. My rousing 3rd place overall in the 25 breast kept me in the game!
Really happy with the meet results. No idea when my next meet is going to be though ... Back and shoulder muscles were pretty sore after the meet. Went to ART this am. Should be brand new in a couple days, although I plan to kick a lot the next few weeks.
Updated October 28th, 2008 at 12:05 PM by The Fortress
I've been waaaay too busy this week with kids and work. RL is seriously interfering with swimming. Good thing it's an easy week with our meet on Sunday. Today, I just dashed into the pool for 40 minutes before swim car pool and did a minimal pre-meet Ande type workout:
200 fly drills
4 x 25 build
3 x 25 AFAP, with 50 EZ after each
Backstroke starts. Oddly, I seem faster when I don't go too deep.
Probably won't swim tomorrow and just take it easy before the meet. I don't have specific time goals for this meet. I'm actually more focused on fun/gridgin'/racin' than times. I'd like to:
1. Hopefully, beat my coach, who is sandbagging like the rest of the world except Hulk, in the 100 fly. Not sure what it's going to take to do this, but I'd like to go a 1:05. Not sure what my standing gridge with Hulk is here -- either closest splits or who can go out the fastest and die the worst. lol
2. Win my gridge against Chris in the 50 fly. Don't think I'll improve on my 50 fly from NC where I hit the walls perfectly, but hope to be around 28.0 or so if all goes well.
3. Beat my old workout partner Cindy Dobyns in the 50 free since Lisa Rapuano won't be there. She's very speedy, and this is her fav event. No idea about my time; don't care much. It always depends how my turn is on the bulk head. Don't like bulk heads much for free sprints (even the Austin bulkhead). My fastest 50 free time ever (25.5) was done in the slippery metal wall pool at GMU.
4. Get off the blocks decently well in the 25s. It appears that my main competition for the Fastest Woman Award will be my coach, Cheryl Ward. Jen O'Reilly isn't swimming the 25s. Stacey Peterson, who would destroy me, isn't at this meet. Although I haven't really looked at the psych sheet much, so there are probably many other threats!
Psych sheet is up at www.patriotmasters.org.
My shoulder is still bothering me. I wonder if knocking off the weights pre-meet made it worse? Couldn't get in to see my ART doc on short notice, so I'm going with tons of ice and ibuprofen. (Did get one appt, but gave it to Mini-Fort who's been complaining constantly about her knees. At least I don't have that affliction.)
Updated October 24th, 2008 at 11:03 PM by The Fortress
Didn't do much today. Resting a bit for the Sprint Classic.
10 x 25, alternate fast UW shooter no finz with EZ DAB
12 x 25, 4 x (easy speed fly, easy, fly drill)
50 fly AFAP
50 back AFAP
2 x 25 AFAP free, followed by 25 EZ
Shoulder is still sore. It's been bothering me since I did the 10 x 75 fly. So those sets just might not be in my future.
Have to figure out a new plan for the summer. Had planned on LCM Nats at Indy as my focus meet, with a 2 week family vacation to immediately follow. Because of the anti-sprinter fly-backer order of events (again, sigh, see rant), Indy is out. I can't go to CZ LCM Zones either, as that will likely fall during my tentatively planned August vacation. There are quite a few USA meets in PV, so I might be stuck with those. If that's how it works out, I'll try to find a fun SCM travel meet, as there aren't many of those in PV.