Yesterday I was so pissed off at practice! I felt like there was no place for me to swim. Started out with the usual warm-up & then we moved into "stroke" lanes - well, guess what, my "stroke" is too slow, and my legs too old to actually do 3 x 400 of anything besides freestyle, so I went in the free lane - we had 13 people in the lane, and I foolishly went last - of course the FASTEST swimmer was past the 3/4 mark on the way BACK when I was allowed to push off (we were doing 6 x 200) & I felt panicked the whole time - PLUS I caught the girl in front of me, and the one in front of her before the 150, but then I would have had to give up ALL my rest (I came in around the 2:48, interval was to be 3:00, but like I said, now I was two places ahead, so NO rest). So. Got out & went into the Leisure Lap Swimmer Lane (LLL) THAT was exciting. There were four people in there once I got in, then another got in before I had done even a 200 - one fella going super slow w/fins on down the middle of the lane, a lady doing frog kick so wide her legs took up the ENTIRE lane -- yada yada yada - you get the picture. So I'm trying to finish the 6 x 200 @ 3:00, trying not to hit the little old ladies/men (who are all actually much younger than I am) when I get clobbered by the butterfliers on my right - the wrist is still swollen this morning. Geez. Went back into the ATAC lanes after the 200's and things did get a bit better, but it was a frustrating morning, over all.
6 x 200 @ 3:00
8 x 50 @ :50
12 x 100 @ 1:30
16 x 50 kick
Total: 5700 LCM
Today, since I was still grumpy from yesterday, I started OFF in the LLL - wasn't too bad, there were two of us the whole time, and the little old lady (a real one this time) was intimidated by me, and kept on her side of the lane, thank goodness. I actually swam farther on my own than I have been swimming with ATAC on Tues & Thurs - cuz I didn't have to waste my time listening to the coach grumble at the kids. Here's what I did: (after my trip to Kinetix for weights)
2 x 300 Pull
3 x 200 K
2 x 4 x 100 @ 1:30 P
6 x 50; sprint 25 fly, cruz to wall
Total: 3300 LCM
Next Wed, I guess I'm gonna have to move into the breast lane & just do what I can (breast/free?). Still can't get over 13 people in my lane - and I PAY for this?!!
**However - water temp is a lovely 79 all week so far!!
Bumped up the weights today - added about 10lbs to everything - now doing 10-8-6 as far as reps go - gets me through the stations faster & allows more time for core (less walking around, I guess) - goal is to have the last ones (#10, #8, #6) be so hard to lift I'm practically shaking - was definitely shaking this morning.
Off to the pool - ATAC does STATIONS on Tues & Thurs - and I think I'm about to stop swimming w/them on Tues & Thurs because I hardly get any yardage in at all, and it's always the same thing (verging on boredom here)
8 x 100 @ 1:30 (this was hard for me today)
12 x 50 @ 1:00, evens SPRINT w/fins
Total: 2600 LCM
Can hardly believe that June is almost over. We had such a long long winter, and now summer is nearly a third of the way done
Feeling better in practice these last two days. Swam Saturday on my own, then did weights, so was sorta sore (legs) this morning, but it was all good. Got tired on the last set & was grateful that I had to get out & go to work - but turns out they were only doing some 50's kick & I could've made it. How they practice for nearly 3 hours straight every MWF (AND come back in the afternoon) is beyond me.
400 drill/swim by 25's choice of stroke (breast/free)
6 x 100 @ 1:40 stroke/free
3 x 400 @ 7:00 (niiice interval)
16 x 100 @ 1:40 heart rate set
Avoided ATAC today - I just hate swimming on Saturdays with them - so many kids - the entire team is there & you have like 12 people per lane - plus they frequently do goal sets, which means minimal yardage - and I am trying to pick my yardage back up again. So anyway, waited until about 10:00, when I knew they would be departing for the mall or wherever, and got my swim in. Then to Kinetix for weights, then to McDonald's for a 49c ice cream cone, then to the grocery store & finally home. Slept in until about 7am this morning - it was glorious!
400 IM twitch
5 x 100 pull @ 1:30
4 x 50 @ :45
3 x 300: 100 fast/200 easy; 200 fast/100 easy; 300 breast/free
400 IM twitch
5 x 100 pull @ 1:30
4 x 50 @ :45
3 x 300 as above
Total: 4700 SCY
Got a lot done today & feel good about it - swam solo, but the water was a lovely 79 degrees & the sun was shining, sky was blue. Just a really nice day to feel alive!
Woke up feeling fine. Warm-up was fine. Transition set, my arms suddenly felt like lead, and I began seriously struggling. Didn't last much longer. Fortunately, I can blame my early departure from the pool on my 8am meeting.
2 x 300 P
4 x 100 K @ 2:30
5 x 250 @ 4:00 - 100 free, 50 stroke, 100 free
8 x 100 K @ 2:30, 2 breast, 4 fly/free, 2 breast
400 cool down
Weights of course, first thing. Trying a new thing - instead of 2 sets of 12 and then 15 reps, doing a bit heavier weight, so that it is pretty darn difficult to lift on the last rep, and doing 8,6,4 reps - twice through if I have time.
Workout today was STATIONS again - always on Tues & Thurs mornings in the summer, I suppose.
6 x 100 @ 1:40
8 x 100 P @ 1:30
12 x 50, w/fins, sprint evens on 1:00
400 warm down
Total: 3200 LCM
Weights first, of course - decided to do two sets at each station, instead of going around the circuit twice - and this saves me about 10 minutes - which means I can get more in, in less time, which means I don't have to wake up so darn early!! (Well, ten minutes can mean everything to a sleepy girl)
3 x 200 P
4 x 100 stroke/free
500 - can't remember what it was!
6 x 100 kick on 2:00
6 x 100 Pull on 1:30
Back from Pan Am's! It was really nice down there - and I had a couple of pretty good swims - a nice little "come to Jesus" talk after the 50 fly portion of my 200 IM suggests that I need to work on my pathetic form.
Hubbie inconveniently got food poisoning from Firehouse Subs on Tuesday @ lunch - vomiting 7-1/2 hours almost non-stop - so those of you who were wondering why I didn't swim the 100 Br & 400 Fr (my faves) on Wednesday, that is why - we were doctoring the poor boy & racing back to Tally town to get him some IV fluids. Fortunately, we only had to stop once for him to vomit on the side of the road.
Today we are "back in the saddle" - hit the weights again this morning - how I've missed them! And then to practice - today was "stations" so not much actual distance done today. Gotta say, I'm loving the agility paddles - drops my 100m time by 4-5 sec easy w/out my noticing any extra effort at all. Hope this translates to dropped time in actual swimming as well. When I get brave, I intend to try them on the breast & fly as well - maybe on a Saturday (in my backyard, lol!!)
5 x 100 @ 1:40 P w/agility paddles
12 min @ medicine ball (2kg ball tossed back & forth while egg-beatering) 40sec on, 20 sec rest
12 min @ resistance bands (in water) - swim out ~ 20yds & go like mad for about 20 stroke cycles (4 free, 2 fly, 2 breast)
8 x 100 @ 1:30
6 x 100 K @ 2:15
200 easy - then off to work
Total: Not Much!!
Totally forgot today was my anniversary until half-way through the day!! Lucky for me, I have a very understanding hubby, who really didn't want me to wake him up with smooches at 4:50am, lol!!
So, today is the first day of summer for the local kids - first day for two-a-days for them, first day of having a lot more people in your lane for me. We started off with only 7 in our lane, had to move over 2 lanes for the Pre-Seniors at 6:30, and then another lane at 7:00. The Pre-Senior group must have really grown. Fortunately for all of us, several swimmers have to get out before practice is done to go to work, which reduces the number of people in your lane bit by bit - and I got out myself at 7:20. I'm hoping on being able to stay in until about 8am after we get back from the Pan Am meet.
Here's what we did:
3 x 200 Reverse IM
4 x 100 K on 2:15
100 over & under (easy)
12 x 100 @ 1:30
16 x 50 K on 1:10
100 over & under (easy)
THEY did a 3000 "steady state" I did a 500 & got out and went to work.
Total for me: 5300 LCM
Planning on swimming my usual tomorrow (sort of tapering) & cutting back on Friday to about a 3000. I'm concerned that if I taper too much yardage off this week, that I will regret it come the 400 free next Wednesday. So excited!