I am almost embarrassed to put this one down, but I may as well record my laziness as well as my motivated practices! I swam 2200 meters today in 45 minutes. I swam a 400 free w/u 3 times through without stopping 50 back 150 free 50 2-1-2 fly 150 free 50 breast 150 free. I certainly didn't set the pool on fire with pace or anything, but I kept my heartrate up with the occasional spikes (induced by back and fly) for 45 minutes. Despite my lack of swimming lately, my backstroke is feeling stronger and I think I have to up my intervals to 100s!
Apparently, I am acting like a triathlete and have succeeded in making it to the pool twice already this week. And NOW, I'm going to blog about my workout! I am only about a third of the way through that thread and I am enjoying it. 11:30 to 12:30 at the Röthelheim indoor pool (LCM). Warmup: 100 free 50 dr/50 swim 100 flutter kick on back 100 fly 50 dr/50 k 100 bk 50 dr/50 k 4x50 free descend on 1:00 Main Set: Twice through: 50 fly on 1:15 - :49, :55 100 free on 2:00 recovery 50 back on 1:15 - 1:01, :58 100 free on 2:00 recovery Four times through: 100 50 fl/50 bk on 2:15 - 2:00, 1:58, 2:05, 1:59 100 free on 2:00 - 2:00, 1:55, 1:50, 1:41 Warmdown: 200 easy free Notes: Fly felt awful as usual, but toward the end, I started to get the timing down and it felt like I was actually cruising through the water. There was a woman in the lane next to me doing backstroke and beating the tar out of me. There was a guy in the other lane next to me wearing board shorts and giant goggles who I couldn't keep up with even when I was trying to push myself! Oh well.
11:30 to 12:30 at the Röthelheimbad pool (LCM) with a 20 minute walk each way to get there and back. Warmup: 600 fr - 100 swim/50 drill Main Set: 4 x 50 fr build 1:00 6 x 100 fr desc by 2s 2:00 4 x 50 fr build - 6 beat K 1:00 2 x 50 fr all out 1:00 1:00 Break - 1700 100 – 50 fl/50 bk 2:30 100 – 50 bk/50 br 2:30 100 – 50 br/50 fl 2:30 Warmdown: 200 ez 2200 Notes: It is time to quit whining about how it is not as convenient to swim here as it was back in Lynchburg. If I want to keep improving, I just have to do it. It has been 13 days since I last dove in and I felt it today. I worked more on 'feeling' the water with a good catch and accelerating my body with each pull than I did about times. I made all my intervals, but I certainly wasn't lighting up the pool with speed!
After one week of sloth, I drug my sorry rear end to the pool again! I did play soccer for two hours yesterday and walked quite a bit over the weekend, but neither is a substitute for some quality laps! 11:30 - 12:15 at the Schimmenhalle in Roethelheim (Erlangen) solo. Warmup: 600 free - alternate 100 swim/50 drill Main Set: 4x50 free build on 1:00 6x100 free on 2:00 - descend by 2s - 1:55, 1:50, then 1:45 for each step 4x50 free build with strong 6 beat kick - went :43s for these 2x50 with everything I had - went :39, :40 Warmdown: 200 alternate 50 back/50 free It was not such a creative workout, and it was only 1900 meters, but at least I got in the pool. Now I have to find a team so that I can get back in the swing of practicing!
12:00 to 13:00 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own. Warmup: 600 free - alternate 100 swim/50 drill Main Set: 4 x 50 fr build on 1:00 - :55s 6 x 100 fr desc by 2s on 2:00 - 1:57, 1:54, 1:52, 1:52, 1:48, 1:47 4 x 50 fr build - 6 beat K on 1:00 2 x 50 fr all out on 1:00 - :47, :44 1:00 Break2 x 100 – 50 fl/50 bk on 2:30 2 x 100 – 50 bk/50 br on 2:30 2 x 100 – 50 br/50 fl on 2:30 Warmdown: 200 easy free 2500 meters Notes: This is the practice that I wrote for myself last week and could not finish it. Today, I finished it in a little less than 1 hour. Now I have to start changing it up a bit. And searching for a team to practice with! Backstroke goes on forever in a LC pool! But I can really concentrate for long(er) stretches of time on the things I need to work on.
13:00 to 14:30 at the Swim Center in Röthelheimbad (LCM) on my own. Warmup: 600 free - alternate 100 free swim/50 free drill Main Set: 6x100 free on 2:00 - descend by 2s - Went 1:55, 1:55, 1:52, 1:51, 1:47, 1:47 4x50 free on 1:00 - build with strong 6 beat kick - Went :55s 2x50 free all out on 2:00 - Went ~:41s 4x100 on 2:30 in IM order - Wow, backstroke goes on forever and ever. This is about the point at which the young age groupers jumped in next to me and proceeded to lap me in all four strokes!:-( Warmdown: 200 free 2100 meters Notes: I felt stronger in the pool today than on Wednesday, so that's good. But it will take a few weeks to get some endurance back! The one thing I noticed today, is that I can really concentrate on getting a good catch. I worked on trying to feel some acceleration with each catch and pull. It's nice to get into a rhythm.
I'm finally back on line after moving to Nuernberg and taking two weeks away from swimming. 12:30 to 13:30 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own. Warmup: 600 free - alternate 100 swim/50 drill Main Set: 4x50 free - build on 1:00 (did :55s) 6x100 free - descend by 2s on 2:00 (1:55, 1:55, 1:50, 1:50, 1:47, 1:48) 4x50 free - build on 1:00 with big, six beat kick 2x50 free all out on 2:00 (there wasn't much in the "all out" tank today) 2x100 - 50 fl/50 bk 2x100 - 50 bk/50 br 2100 meters Got out without a warmdown because my calves cramped. I don't know what happened since I drank a liter and a half of water this morning. Wow, LC workouts are a bear. I never realized how much I was gaining (and resting) on turns! This stuff should do good things for my stroke.
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann. My last practice in the U.S. Warmup: 400 free - every 4th dolphin breast 4x25 2 kicks/pull breast drill on :40 Main Set: 3x175 free descend on 3:30 - 3:15, 3:00, 2:45 4x50 fast breast on 1:10 - :50, :53, :53, :52 3x150 free descend on 3:00 - 2:50, 2:40, 2:31 4x50 fast breast on 1:10 - :52, :55, :55, :54 3x125 free descend on 2:30 - 2:15, 2:05, 1:50 4x50 fast breast on 1:10 - :54, :54, :54, :54 Warmdown: 100 im drill 100 easy back 2550 meters Notes: I am glad I could sneak away from my last day in the office to make my last practice with my team. Breast stroke workouts are difficult in that they hammer my legs. The intervals weren't as fast as I had hoped, but I felt like my stroke was decent. I liked the long descending free intervals as a change. Hopefully I will find a team to start practicing with soon so that I don't miss that much time in the pool. I'll talk to you all from the other side of the pond.
11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Jann. Warmup: 400 free 200 alternate one arm free (breathe to non-stroking side)/free swim Main Set: 6x75 on 1:15 - I went 1:07s 12x25 fast on :45 - I went mostly :17s and :18s 8x25 fast flutter kick on :45 - I actually made all of these and held right around :35 for them. I was excited to make an entire kick set even though it was an easy one. 300 recovery kick - mix of flutter, breast, and dolphin 12x37.5 free - work turns with no bad habits, i.e., breathing on the last stroke in and/or the first stroke out! Warmdown: 100 easy free 2350 yards Notes: I had nothing in the tank today. Most likely because I got little sleep over the weekend with two dogs in a hotel for the first time and trying to finish up with preparations for our move to Germany! No excuses though! I hope that nothing comes up and I get to my last practice here in the States on Wednesday. I found an indoor LCM pool with a Masters team in Erlangen (Germany), but arganized practices are only twice per week. Oh well, hopefully I can get in a routine quickly and figure out a way to get to the pool on my own to get some quality work in.
11:00 AM to noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 400 free 200 IM drill Main Set (work on great form and don't worry about speed): Twice through: 1x150 free on 3:00 2x75 stroke on 2:00 2x75 dolphin kick on 2:00 6x50 free on 1:00 (I did odds back :-)) Warmdown: 400 free - alternate 100 swim/100 6 kick and roll 2500 meters Notes: I am down to two practices left after today's, so I was kind of sad. These intervals were not hard, but coaches instructions said good form and no speed worries. I tried to get that easy speed feel for backstroke. I felt like I was getting it a couple of times, but I still need to work on my endurance quite a bit. Back requires more kicking for me to keep a strong stroke. I'm just ecstatic that I am actually able to throw in some back from time to time on freestyle intervals!
Updated May 26th, 2009 at 09:26 AM by Iwannafly
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 450 free - alternate 100 free/50 6 kick and roll 400 im - dr/kick/dr/swim 12x25 build on :40 - 4fl/4bk/4br Main Set: 12 x 3/4 length sprints on 1:00 - 4 of each stroke (no free) 25 easy free 8x100 free on 2:00 - 50 pull/50 swim - I held 1:35s except for #4 and #5, where I slowed to 1:38s 2x75 free on 1:30 Warm Down: 100 easy free 1950 meters
11:00 AM to Noon at the Jamerson YMCA (SCY), coached by Jann. Warmup: 200 free 100 catchup 100 free I alternated 50 free and 50 back for the warmup. 4x50 free drill on 1:05 - 25 fisted free/25 free swim Main Set: 2x100 on 1:45 - I went 1:27 and 1:30 4x75 descend on 1:30 - 1:15, 1:10, 1:07, 1:04 2x100 on 1:45 (faster than first two) - I went 1:25 and 1:27 2x50 fast on 1:00 - I went :40 for both 4x25 with a 'turbo' kick on :25 - Repeat 100s - 1:30, 1:30 75s - 1:15, 1:13, 1:09, 1:05 100s - 1:28, 1:25 50s - :40, :40 And the 25s just plain hurt!!! Warmdown: 175 free 4 walkaround starts - go hard for 1/2 length then easy to the wall - I did two fly, 1 breast, and 1 free, then I threw in an extra backstroke start and got almost all the way to the 15m mark! 2475 yards Notes: The 25s with the big kick hurt! My starts were all pretty good except I feel like I'm not getting great distance off the blocks and I don't seem to get a good arch on my backstroke starts making for a nice smack on entry!
Updated May 20th, 2009 at 07:49 AM by Iwannafly
2:00 to 3:30 PM at the Jamerson YMCA (SCY) with no coach. Warmup: 400 free 16x25 drill - 4 each IMO on :40 except free drills on :35 3x100 free descending on 1:55 3x100 IM descending on 2:00 Main Set: 3x100 fly on 2:00 - I took at least 4 full strokes off each wall before switching to 1 arm fly 3x100 back on 2:00 - My turns were pretty sketchy and my stroke didn't feel as good as it has the past couple of weeks - I took my normal 4 strokes past the flags and was still a stroke or two short of the wall on a couple of turns. 3x100 breast on 2:00 3x50 fly on 1:00 - Did the first 25 of each with full strokes 3x50 back on 1:00 3x50 breast on 1:00 50 free easy 100 free - all out - could only manage a 1:20:-( Warmdown: 100 free 3000 yards
Updated May 20th, 2009 at 07:46 AM by Iwannafly
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 400 free - every 4th length drill IM order 8x50 drill (2 each IMO) on 1:10 - 2/1/2 fly, 6 kk and roll back, 2br/2 fly on breathing on the fly breast, 6 kick and roll free 8 mid pool 25s on :40 quality (great walls and breakouts) IMO turns as follows 2 fly/fly 2 fly/back 2 br/br 2 br/fr Discuss areas for improvement and repeat. Main Set: 3x150 IM all out (without the free) on 4:00 - Ouch!!! Isn't there a law that says anything over 75 isn't really a sprint? Fort, I'm looking for some backup here! Warmdown: 100 easy 1750 meters
11:00AM to noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 400 free - every 4th, fingertip drag wrist flip free drill Main Set: Twice through: 200 free on 4:00 - negative split (I went 3:30 for both) 2x100 kick on 2:10 - I just can't make these. My kick has gotten worse because I have slacked off on my ankle flexibility stretches!:-( 4x75 free on 1:30 12x25 free on :25 2x50 free on 1:10 150 free on 3:00 Warm down: 150 easy free 2900 meters Notes: I made all the 25s this time, although the last 4 each time through were touch and go! The kicks were difficult for me as usual, but the rest of the workout felt pretty good. A teammate informed me that I should let my regular readers know that he caught me walking on one of the kick intervals! Yes, I walked like the walk of shame!
Updated May 14th, 2009 at 08:28 AM by Iwannafly (Shame and guilt)
11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa "This is My Last Practice" Morton! Warmup: 300 free 100 scull 8x50 on 1:00 - 12.5 shoulder tap drill/12.5 swim/12.5 shoulder tap/12.5 swim 100 kick - 25 easy/25 fast 8x50 free on :50 - descend 1-4 and 5-8 Main Set: Twice through 8x3/4 free fast on :40 - work a big kick and good breakouts 100 all out free on 2:15 - I went 1:14 high and 1:15 high 100 easy free on 2:00 16x25 on :25 - try to relax and stay long - coach tried to get me to fix my left arm pull - she says it's too wide - I will have trouble with my wife as my coach even though I know she knows what she's talking about - we just communicate differently when I'm in the pool Warmdown: 100 easy - 50 free/50 back 2500 yards Notes: My 100 free time keeps slowly dropping in practice. Today's was my fastest yet and it was after we had already done some 3/4 sprints.
So, apparently, I misread the email with this weeks workouts so I repeated the workout I did on Tuesday night. That workout was written for the Animals (the fast lane), but it was also written for SCM. I added about 30 seconds for the 200s, but did their workout in the SCY pool on Tuesday. Without further adieu, here is the same workout, only written for my lane. 11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 400 free - every 4th length br pull with a dolphin kick (work the up kick and getting my hips up) Main Set: 6x125 free on 2:25 - descend 1-3 and 4-6 - I went 2:10, 2:05, 2:00 and 2:08, 2:02, 1:57 6x50 breast on 1:30 - descend 1-3 and 4-6 - I went 1:08, 1:05, 1:02 and 1:05, 1:00, :56 8x37.5 kick on 1:10 - I did mostly br kick with some flutter kick thrown in 2x150 fast on 3:05 - I went about 2:30 for both 2x75 moderate on 1:40 - my stroke fell apart on these, but I went about 1:15 Warmdown: 50 free easy - I did backstroke and got under 20 strokes on the way back!!! 2250 meters
7:00 PM to 8:30 PM at the Jamerson YMCA (SCY) self coached with a modified Priscilla workout. Warmup: 500 free - every 4th br pull with a dolphin kick Main Set: 6x150 free on 2:45 - descend 1-3 and 4-6 6x75 on 1:30 - alternate br/fr 1x200 easy free 1x200 free fast on 4:00 - I could only muster a 2:55 1x100 easy free/back 1x100 back fast on 2:00 - I went 1:29:-) Worked on starts with a young woman in our masters group. She has been swimming for four months now and has a meet in June, but she has been losing her goggles on the starts. I had that trouble a lot, so I tried to help her. She started to get the hang of it. We did about 10 starts and a couple of breakouts. Warmdown: 175 easy free/back 2700 yards Notes: I mentioned this on Monday, but I am horrible when there's no coach. I'm going to struggle in Europe unless I can find a team with a practice schedule convenient for me. Or if I can convince Elisa to coach me!!! On a brighter note, my breaststroke felt pretty good. It was kind of slow, but it felt good.
11:00 AM to Noon at the Jamerson YMCA (SCY) no coach on deck with a workout written by Priscilla. Warmup: 200 free 200 scull 8x50 on 1:00 - 25 combo drill (wrist flip, fingertip drag, catchup, breathe every stroke)/25 swim Main Set: Twice through: 6x50 on :45 - Went :39, :40, :43, :43, :43, :45 and :40, :42, :43, :44, :45, :47 - Piano!!! 4x50 on 1:05 2x75 on 1:35 Warmdown: 8x50 on 1:05 - Take it easy and work on solid turns waiting to breathe until at least 2nd stroke off wall 2350 yards The pace sets are difficult for me under great circumstances, but with no coach on deck, they were extremely challenging. I NEED someone to blow the whistle! Oh well.
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa. Warmup and Main Set: 1x150 free drill on 4:00 3x150 free descend on 3:30 - 2:40, 2:37, 2:25 1x150 fly drill on 4:15 - I did one arm fly working on a low, flat recovery and a strong upkick. 4x25 fly descend on :40 4x25 fly fast on :45 - I did all the fly intervals one armed 1x150 free drill on 4:00 3x150 free descent on 3:30 - 2:35, 2:28, 2:17 1x150 back drill on 4:15 - I did 3 right arm/3 left arm back, but only managed to finish 100 of the 150 4x25 back descend on :40 4x25 back fast on :45 - I did 1 and 3 free so that I would work on pushing the other two on back 4x25 choice sprint on :50 - I did mine in IM order :19, :22, :23, :17 high Warmdown: 150 easy - first 50 choice back drill 2150 meters
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