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Keepin Track 2010

I swim because I can...I blog my work because I should.

  1. Tuesday, June 8, 2010

    by , June 9th, 2010 at 12:19 PM (Keepin Track 2010)
    WU 600 mix

    2x25 BA drill
    4x50 BA swim on 1'

    200 KICK dolphin kick off walls to 1/3 length.

    3x(4x100) on 1:35 base
    #1 1st length BA
    #2 2nd length BA
    #3 3rd length BA
    #4 4th length BA

    easy 50

    200 KICK spec

    2x(4 sets 3x25) PULL, KICK, SWIM by 25's continuous
    #1 FLY
    #2 BA
    #3 BR
    #4 FR


    WD
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  2. Monday June 7, 2010

    by , June 7th, 2010 at 11:18 AM (Keepin Track 2010)
    Danny's 40th so up early to get it done.

    2.5 miles run,
    30 min yoga/stretch

    Back to work.
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  3. Thursday, June 3, 2010

    by , June 7th, 2010 at 11:16 AM (Keepin Track 2010)
    Today's practice:

    800 mix

    4 x 50 - 25 Drill, 25 swim Str @ 60
    4 x 50 - 25 Drill, 25 swim Str @ 60

    200 Kick w/zoomers

    Main set:

    BR @ R:20:
    1 x 200
    1 x 150
    1 x 100
    1 x 50
    2x 2x25 Strong @ 30; R:30 betw sets

    1 x 200 Kick

    Free:
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ 45
    2x 2x25 Strong @ 30; R:30 betw sets

    200 LD

    Total = 3000yds
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  4. Tuesday, June 1, 2010

    by , June 1st, 2010 at 10:16 PM (Keepin Track 2010)
    Ran 2.6

    WU 800+

    K 300 with fins
    Swim 3x (300, 200, 100) on 1:30 base
    1st pull
    2nd swim
    3rd swim with fins

    K 300 specialty
    S 6x50 drill 25, swim 25 on 1:00

    Go home.
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  5. Wed, May 26, 2010-Nationals Part 1

    by , May 26th, 2010 at 10:54 PM (Keepin Track 2010)
    Well....this is a needed post. A follow up on all the action at USMS 2010 in ATLANTA.

    Best to document things now before I forget them all and they disappear forever.


    On any other year, I might poo poo articulating all this here, but frankly...after such a fabulous meet...I better write it down!

    We arrived on Thursday and I was certain to get in the water at about 1:00pm. The distance events were still going on but the pool was expected to close 30 minutes after they finished. So I hopped in the well.

    Big meets have crowded warm up facilities so the swimming took its usual crowded toll. Each time I warmed up for a session, I did my traditional 600 (200 FR/BA mix, 100 FR/BA kick, 100 easy BR kick or drill, 4x50 or 8x25 BR drills) and then whatever else was necessary to prep for the meet. I did add a few build up 50's both in BR and FR. I was careful to not OVERSPRINT as Laren recommends.

    I have to say that I felt so good in warm up, I didn't know what to so with myself. I worried though, because while I felt rested and total flexible and strong, I did not have any peppy like spunk. I was mustering up sprintiness and worried I would not get adrenaline up for the meet.

    Turns out, this would be a concern all weekend. I turned the tables on it though and started to view my relaxed nature as an asset. After my first events, I was convinced that relaxed was OKAY and that the speed was in there despite not feeling nervous or adrenal-ated (for lack of a better word).

    I mentioned to a few teammates that I felt so good in the water, but that I didn't want to speak too soon. Perhaps feeling good and swimming bad is the worst case scenario ever, isn't it?

    So THURSDAY:
    Warm up 1000+. Got into competition pool as walls were wild, bulkhead marked strangely, and turns for everyone a flop!. Good practice makes perfect.

    FRIDAY:
    Same warm up 1.5 hours before event. Later short loosen up. Short loosen included lots of building tempo 25's. Only tiny bursts of fast or build though.

    50 BR: 30.38 (2nd place) Masters Best time
    worked on landing forehead down/neutral, hips under solid catch, and progressive surges forward. Did NOT shoot hands and overspin. 3 solid strokes off start and one good one off turn. wide kick stretched out muscles a must! 200 WD
    50 FR on MIxed FR Relay 23.71 lifetime best!
    Water was wavier than I have ever experienced. Thought this meant good things for maybe breaking 24 in the individual 50, but alas-NO. Short choppy stroke needed to keep my ground in this race. Amazed that I could go under 24 here. Was a mess of wake everywhere.
    200WD

    SATURDAY:
    Same warm up as before + 2 sprints 1 FR 1 BR.
    Felt tighter today. Muscles sore and needed to get up in the am before Brkfast to stretch for a bit. LONG DAY TODAY. Up 7am, meet finished 7pm.

    50 BR on Mixed 200 Medley Relay 29.91 off Laren's great finish. WOOT! Ah-to be under 30 again! Felt like HOME!

    100 BR: 1:08.43 (3rd place). Did take it out faster 31.5, but could tell that I needed to go out even a half second or more 30.6-30.9? than even that! I had the energy in me. Coulda done a 1:07?
    200WD

    50 FLY 27.97 8th place. I wasn't gonna swim this one. It was right after the 50 BR and seemed too close to my coveted 100 FR. I decided to swim it and it turned out to be a good thing. I felt that it released some stress in my nervous system, almost priming the pumps again if you will. Just swam smart and relaxed. Breathing 3's about. Masters Best time. That's what I kept telling people my goal was SWIMMING A SMART RACE. I really had no times in mind this year. Perhaps a good mental state.

    100 FR 53.96 (LIFETIME BEST!) 5th place. I swam this race next to Heather. It was comforting to be together again in a heat. She didn't give me much room this year though. My lifetime best is way slower than hers (wink smile). I swam it smart, albeit a little faster out than I wanted. There was a psychotic lady screaming in my head that last 25 though. She kept yelling: "THIS IS YOUR LAST CHANCE TO GO A LIFETIME BEST WITH THIS SUIT...You better get going. Do not give up now!" She was right! And she scared me enough to do it. Dan had tears in his eye cause he has always said I would get a lifetime best in this race. He's right too!
    200 WD
    early to bed.

    50 FR on Women's FR Relay: 24.20

    SUNDAY
    Same warm up + 3 sprints 1 BR, 1 FR, 1 FL and quit at 1/2.

    50 BR on Women's Medley: 30.02

    100 IM 1:01.89 and 3rd place from an outside lane! I think this race surprised everyone. Not me though. I had been working on my backstroke a lot (whatever that means for a BR-stroker) and also my transition turns. And I think I had learned in Ft. Lauderdale that it was a 100 sprint same as a 100 FR. 25 fly BIG UNDERWATER, loose and quick turn with GOOD PUSH off ...25 back
    big dolphin kick, wide catch, high hips and turn it over!...25 BR at last..catch em all! I knew I had the fastest BR in the heat...25 FR like the return of a 50 FR up tempo everything and keep it looking like a Laren 25.

    50 FR (24.30) 4th place. What can I say... long weekend and add a tenth everyday...pretty standard. I shoulda known. I am not disappointed with the swim...just still craving. What sprinter doesn't want to see the next lowest number?

    More tomorrow on why's and how's and what now's.







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  6. Wednesday, May 19, 2010

    by , May 19th, 2010 at 08:51 PM (Keepin Track 2010)
    Lots of PT today and yesterday to loosen back, hammies, hip flexors, and glutes. I sure hope the loosey goosey pays off. I am not liking the pressure I feel tonight. Try to dissipate it in a sec here.

    Dan feeling better-AWESOME!

    WU 200FR/BA mix
    KICK 100 alt FR?BA
    KICK 100 BR work wide and high heels
    4-6 x 25 BR

    4x50 FR on 1:00 build up rest 1:00
    4x50 on 1:00 BR build up

    easy 50

    8x25 (alt kick 25, easy swim 25)

    chat!

    4x25 sprints (IM order)

    150 WD
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  7. Tuesday, May 18, 2010

    by , May 19th, 2010 at 08:47 PM (Keepin Track 2010)
    Last team workout for the season:

    WU (Coach cut us short to do more as a team).
    200 mix BA/FR
    100 kick
    50 BR

    2x50 Kick work foot speed (1 FR, 1BR)

    4x25 stroke count work long on :40
    4x25 stroke count work faster hold 15-16sec on :30

    2x50 kick foot speed (1FR 1BR)

    2x4x50 FR on :45 hold average

    50 easy

    2x (50 drill on 1:30, 50 BU on 1:30, 2x25 swim hard on :45) 1st set BR 2nd set FL/BA

    relay exchanges (about 8)

    warm down and practice turns (flat walls)

    WD 100
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  8. Monday, May 17, 2010

    by , May 17th, 2010 at 10:24 PM (Keepin Track 2010)
    I don't want to talk about how I felt today. Hope that's a sign of something good to come.

    600 Mix WU (400 ba/Fr 100 BA FR kick 100 BR)

    4x50 BR (alt 25 drill, 25 swim)
    4x50 FR (alt 25 drill, 25 swim)

    6x25 BR with flips down dolphin back flutter kick
    4x25 FR with flips ride high and increase tempo

    8x25 BR easy swim perfects

    100 WD

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  9. Saturday, May 15, 2010

    by , May 15th, 2010 at 05:45 PM (Keepin Track 2010)
    Went to the YMCA today with another teammate to do a long meet warmup. Felt pretty good in spurts.

    WU
    500 Mix

    100 BR mostly Kick

    4x50 on 1' (alt 25 drill, 25 swim) all BR
    4x50 on 1' (alt 25 kick, 25 swim) 3 BR 1FR

    4x50 FR on 1' BU, BD, EZ, FAST

    8x25 IM order by 2 (FL, BA, BR, BR) on :45
    #1 work BO
    #2 work Finish

    6 mid pool 25's for turns

    easy 100 Kick
    easy 100 WD

    1550?
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  10. Friday, May 14, 2010

    by , May 14th, 2010 at 11:36 AM (Keepin Track 2010)
    So....super tight this am after last night's HQ workout. Slept on a new mattress too, so that may have contributed?? The wo this am wasn't exactly personalized so I think tomorrow I should get in myself somewhere and just do my own thing. Sometimes taper workouts cannot be done as a group. I did more FR than I wanted. Good to have company though today.

    WU
    550 Mix FR/BA/BR and Kick

    P 6x75 on 1:10 cruise think catch and good stroke

    rest 10-15 minutes chatting
    2x100 (25 kick, 25 drill) 20 sec rest
    8x25 build up, build down, easy, speedy

    • #1-4 BR


    • #4-8 IM cruise with transition turns

    rest 5-10 chatting

    6 mid pool sprints with turns at no gutter walls (anticipating this at Atlanta)

    • #1 FL-BA
    • #2 BA-BR
    • #3 BR-BR
    • #4 BR-BR
    • #5 FR


    • #6 FR

    Tomorrow, long meet warm up with good BR drills and 50 FR build to tempo.

    Underwater kicking IM.
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  11. Thursday, May 13, 2010

    by , May 14th, 2010 at 07:33 AM (Keepin Track 2010)
    Today's practice:

    200 Free
    200 FR/BR/BA mix
    200 kick

    3 x 50 FR(25 drill, 25 swim)
    3 x 50 SPEC (25 drill, 25 swim)
    3 x 50 Kick flips
    6 x 25 on :25 (work breakouts)

    HQ set:
    4 x 50 Stroke or IM on 2:00 (did 3 BR 33, 34, 33, 33, 1FL)-sloppy fly
    4 x 50 Free on 2:00 (27, 28, 27, 27)-felt lots of leg fatigue in top front of quads.

    2x 2 x 25 on 45 R:30 betw sets (str & fr)
    100 ez
    3 x 50 BR kick on 1:15

    IM set
    50 Drill on 1:15
    50 Build on 1:15
    2 x 25 strong on 45
    (repeat 4x)

    Relay exchanges

    50 LD

    Total = 2800yds
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  12. Wednesday, May 12

    by , May 12th, 2010 at 02:45 PM (Keepin Track 2010)
    TA TA TA TAPER....

    No swimming today.

    Run 1.5, stretch and core 45. Nice.

    Eat avocado on toast for lunch.

    What a hard day!

    Hip flexor a teeny bit sore. Notes from yesterday...I did the main Tuesday workout but followed up about 5 hours later with Coach as he will be gone at the Charlotte Grand Prix while we swim this Thursday for Masters Workout.

    He watched a few 50's buildup BR. Said to continue to keep the feet/legs wide and flexible. Thought body position and timing looked good. No more looking forward to watch out for other lane mates--face down not nose down.

    I thought it felt pretty put together. Build first 3 strokes key. High elbows were easy to execute-thank goodness. Been waiting for that. Too tired usually to hold things well.

    Remember not to get excited about wo. Each day different. Last year, I split a :29 50 BR during HQ. What int he world??? Never saw that again!

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  13. Tuesday, May 11, 2010

    by , May 11th, 2010 at 10:22 AM (Keepin Track 2010)
    Kids have a spring concert tonight, swimming with my main squeeze this afternoon instead of attending masters practice.

    This morning I stretched and lifted for about 45 minutes. Core too. Weights at light (8lbs), one rep with full range of motion. Friday to be lighter still with full range.

    Today's WO:

    400 WU mix
    2x50 drill FR holding water (1001 drill)
    4x50 FR drill 25, swim 25
    4x50 IM order drill 25, swim 25

    relay starts

    4x (P100 FR, S3x100FR, rest :30)

    100 easy

    K4x50 2 spec 2 free fast between flags 15 sec rest.

    SPEC (BR swimmers diff than other SPEC)
    K 3x50 rest :20
    S 3x50 rest :20
    Swim 6x25 with flips 25 FL, 25 FR think high on water and get stroke going

    Fred wants me to think about opening up the kick again. Need to keep up stretching hips and flexors and groin area all the way till nats. Think neck out of it and head down and hips over hands.

    4x12.5 breakouts
    200 WD
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  14. Monday, May 10, 2010

    by , May 10th, 2010 at 10:50 AM (Keepin Track 2010)
    So...10 day countdown. One week and 3 days....

    Better get my game on this week. Lots to focus on and not lose sight.

    Thinking about hydration, both daily and post workout. 32 ounces sippers after each workout. G2 if longer.

    Thinking about sleep. No more late nights. Good bedtimes for 10 days won't be too much sacrifice.

    Thinking about eats. Garbage in-garbage out.

    The challenge here for me is that grown up life never waits for my taper. When we were all kids, we could push some things off to the side and concentrate. I have to be present in daily regular life...So....here's to keeping the groove in each part of the day (kids, work, practice!) We can do it...we are MASTERS afterall.

    So...not much today. Stretched for about an hour total, core, ran 1.8, off to massage in a bit. Funny enough two teammates are scheduled right before me. We're all getting loosey goosey!

    No yoga this week...just stretch on own till Nats.

    Back tomorrow.
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  15. Saturday, May 8, 2010

    by , May 9th, 2010 at 12:16 AM (Keepin Track 2010)
    Well...this marks the first few days of the taper downhill turn. Thursday night, our HQ was lighter than usual.

    Today, I was mindful not to tax myself too much, but also to get that heart rate elevated some to keep the systems working.

    Had it not been Saturday morning, Dan & I could have swum together, but alas, what to do with the kiddos on a Saturday am? No babysitter in their right mind...ah well enough.

    Today's workout:

    WU
    200FR/BA
    200BA/FR kick
    200 mix-mostly BR

    Kick 200 no flips alt dolphin stomach back and FR stomach back by 25's

    BREAST
    Swim 2x100 (alt 25 drill, 25 swim)
    Swim 4x50 (alt 25 drill, 25 BU)
    Swim 8xPERFECT 25's
    #1-2 hands
    #3-4 catch
    #5-6 hips
    #7-8 feet/kick

    Kick 100 FR with flips

    FREE
    Swim 2x100 (alt 25 drill, 25 swim)
    Swim 4x50 (alt 25 drill, 25 BU)
    4x25 with fins build up to sprint tempo for last 5 strokes.

    200 WD

    2100

    My arms felt tired today. Unusually so. Not in BR but just FR. I stopped and stretched a ton to no avail. Finally after the BR set, they were more ready for FR, but I put on the flippers for those last 25's so as not to feel badly sprinting. I think it's a bad set up to tell your brain how yucky a stroke feels in early to mid taper time. Avoid the feeling with alternate plans. I used flippers to help my brain believe something that isn't quite there yet.
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  16. Wed/Thurs May 5/6, 2010

    by , May 7th, 2010 at 12:15 AM (Keepin Track 2010)
    ooops.

    forgot to add that WED I lifted weights. 1 set each exercise at 8lbs weights and regular on machines. (down one set and down the weight)

    Also I ran today. 2.0 miles light-no pain allowed.

    T
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  17. Thursday, May 6, 2010

    by , May 7th, 2010 at 12:14 AM (Keepin Track 2010)
    Ahhhhhh...the grown up life. Rewards after practice include BEER and PIZZA! yum!

    Tonight's rewardable workout:

    600 mix WU
    200 Kick with fins alt stomach and back and dolphin and flutter
    4x50 IM order down Drill back swim

    4x25 (12.5 drill, 12.5 swim)

    SPEC
    3x4x50 alt BR/FREE by 50's BR 50's on 1:10, FR 50's on 1:00 rest :30 between sets

    K 4x50 BR alt dolphin 12.5 and BR 12.5

    HQ
    3x4x50 on 2:00
    (4 SPEC)
    (4 IM)
    (4 FR)

    easy 100

    2x4x25 HARD
    1st set BR
    2nd set FR

    200 WD

    Sluggos' for fun!
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  18. Wednesday, May 5, 2010

    by , May 5th, 2010 at 04:58 PM (Keepin Track 2010)
    Well...I know I posted before that I would swim Thursday-Friday-Saturday-Sunday as the meet schedule runs for USMS Nats, but I have a life! It seems to be getting in the way a bit.

    As I can't swim Friday, I decided to swim today. SO in the end it will be TUES-WED-THURS-Saturday this week again.

    Next week...WED-THURS-FRI-SAT. (can't swim TUES b/c kids have a concert. Dan & I will swim together on WED?

    Nationals week...TUES (PRACTICE) WED (loosen) THURSDAY (at pool warm up) FRI (MEET) SAT (MEET) SUN (MEET)

    Today's practice:
    200FR
    200Kick alt back and FR
    100 BR kick

    swim 2x4x50 BR alt 25 drill with 25 swim on 1'
    rest :30 between sets

    kick 8x25 with flippers underwater dolphin and breakout near turn flags alt 2 fly/2 back.

    swim 8x25 IM order with fins

    200 FR WD work flip turns.



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  19. Tuesday, May 4, 2010

    by , May 4th, 2010 at 10:17 PM (Keepin Track 2010)
    I am wondering what to do about the running here now before nationals. I think I will keep at it this week and lay off next week starting Thursday.

    I walked the kids home from school today about 2.0 miles. They were on scooters, so I got a fast walk in.

    I am sore from my yoga and massage on Monday. Right shoulder this time. Bothered me in practice, but I know it's temporary. I will lighten up on yoga tomorrow.

    Tonight's practice:

    WU 200FR
    100FR catch up
    100 FR al left arm right arm by 25's, work catch
    4x50 BU FR to elevate heart rate.

    200 Kick with flips (I alternated 50 stomach, 50 back) try for long underwaters.

    3x (Pull 250 on 3:45, Swim 3x125 on 1:50, 5x25 on :30 hard, and easy 50 BA, rest :30)

    {I cruised the 250, laying off just a bit for better aerobic work. I worked the 125's like 100's and the 25's I did build to up-tempo train. I was able to recognize the sprint tempo in those 25's. I thought that was a good sign. High hips and relaxed light turnover tempo.}

    easy 50

    Kick 4x50 BR NO BOARD (Sarah and I have given up boards for BR kick...bad for body position)

    Swim 4x50 BR on :50 (good out of breath work)
    2x4x25 sprint BR

    (I did not feel stroke in these at all. I feel as though the trouble is the length of the reach. It seemed to finally help when I considered keeping my face down longer-just a split second and also anchoring elbows wide as in the dryland drill with the stretchcord)-then I felt stroke-finally.)

    4xbreakouts sprints. worked on speedy first breakouts strokes for BR and quick up-tempoing for FR.

    200 WD

    My BR legs felt tight and I need to stretch them better. I have been negligent of late. Too much computer too.

    Nite nite.

    ps. wondering about getting in tomorrow. I feel like i Need to feel the BR feel again??






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  20. Monday May 3, 2010

    by , May 3rd, 2010 at 01:24 PM (Keepin Track 2010)
    Up too early! 3:45 am and couldn't get back to sleep. YUCK. Cat nap later in the hammock I think!

    YOGA 8am-9am. Felt particularly flexible in hammys! Nice. Hip flexors tight and groin tender. Perhaps some extra care this week.

    Massage 10-11am.

    Ahhh the life!
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