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So excited for the meet this weekend! Feeling nice & strong in the water - not going to rest or taper - just swimming through it.
6 x 250; 200 free, 50 back/breast on moderate interval
8 x 50 on 1:00
2 x 300 working turns
2 x 150 breast/free
Total: 4500 plus anothr 600 that I can't remember how I did it.
Haven't been able to swim at lunch this week at all - and I have a tennis match tomorrow during ATAC practice, so I'll have to swim on my own after the match, I guess. I feel a need to be in the water at least 4 x week, especially with a meet next weekend! Today was a rather light day - most of the kids were going to Orlando for FSPA meet - a high school thing that is HUGE, and a big favorite for the kids. Kinda like State, but with no qualifying times. So anyway, lots of short stuff today - actually didn't have to do 12 x 100 on 1:20 for a change!
6 x 100 P on 1:20
4 x 100 K on 2:00
16 x 50 on :45
4 x 4-cycle speed play
6 x 100 on 1:30
100 long & strong on 2:00
6 x 100 on 1:45; 50 fly 50 other (w/zoomers)
I was feeling really good until the last 6 x 100 on the 1:30 - then I started off too slow - it was supposed to be 60% & I came in on #1 at around 1:21 - so I guess I thought he said 40% - but I just could never get up to speed after that. My "sprint" on the last one. . . . well, I thought I was going fast, but my time on the clock was deplorably pathetic & I refuse to share.
Feeling much better today.
6 x 100 P on 1:20 (led the lane)
300 K (75 fast, 25 easy)
10 x 50 @ :45
15 x 100 free on 1:20
4 x 300 breast/free
300 back/free to cool down
Total: 5000 SCY
I always have to stop and rest after 6 or so of the 100's on the 1:20. My goal is that by Wed next week, I can stop after 9 instead of 6. After all, I have an 800 to race in about a week & a half!
Not myself today. I noticed in warm-up - kept thinking, geez, why is everyone going so fast, don't they know it's warm-up? Just went down-hill from there. Here's what we did -
4 x 250 (150 free, 100 non-free)
8 x 50 kick
12 x 100 on 1:20 (barely made the last 3)
Moved over into a lane by myself so I could nurse my poor pathetic body - don't know what was the matter with me today - my lower back hurt, my neck hurt, my elbows kinda hurt, and I had no get up and go. But I did it anyway. It wasn't pretty, but, whatever. And I did NOT do any extra.
This was not the day for swimming, apparently. My husband turned off my alarm last night (by accident?) so I slept in and totally missed workout this morning. Went at lunch, and didn't even have time for a 3000.
8 x 75 warmup on 1:15 (50 free, 25 other)
10 x 50; 2 hard on :40, one easy on 1:00, last one Sprint
200 P @ 80%, on 2:40
50 easy on 1:00
2 x 75 IM no free on 1:15
200 IM hard, on 3:00
50 kick on 1:00
2 x 75 free on 1:00
100 (50 k, 50 s)
4 x 150; swim/kick/swim by 50's building to sprint on 2:30
100 easy cool down
Plus, on the down side, every time I do something really hard - like the Sprints - I'm thinking - why do I want to go to meets again? I kinda like just going at a nice, leisurly pace. Don't know what's gotten into me - guess I need to have someone to race to keep me positive & remembering the fun of the race - not something I got at lunch today.
500 locomotive pull
4 x 125 IM on 1:50 (last length non-free)
15 x 100 on 1:20
200 cool down
3 x 300 breast/free
4 x 50 fly/free
Doing better on the 1:20 intervals (finally!!) - Jen was first, Sela went 2nd - she couldn't make them & so I had to do a couple on the 1:15 to pass her around #5 and #6 - held mostly 1:11/12 for first 7 or 8, 1:13/14 for last 7. I know I'm doing much better than I was a year ago, but I have a long way to go before I can do 10 x 100 on 1:15 holding under a 1:10. Right now I'm aiming for holding a 1:10 on the 1:20's!!
Didn't originally plan on swimming at 0530 today - usually I go at lunch & get some "rays" - otherwise known as Vitamin D, but just as I was walking on the tennis courts last night, Jen texted & asked me to join her in the morning cuz of her crummy work schedule. Great weather, great water temp, great company - fairly empty pool - had my own lane - which is better AND worse than swimming with the kids. Better, because I don't have to worry about getting hit w/their hand paddles or drowning on the butterfly from the wave action, Worse, because I don't get a draft at all! Here's what we did:
2 x 300 Pull, first one no paddles
500 locomotive kick
9 x 200 as follows:
4 on 2:50, 50 easy
3 on 2:40 P, 50 easy
2 on 2:30 w/fins
6 x 50 on :50 Indiana IM
4 x 25 4-cycle speedplay on :30
200 cool down
My arms were totally dead this morning, either from the addition of tennis & working harder in practice now that Jen has joined us, or because of my crummy dinner of a Peanut Butter Sandwich (found out I was needed at the tennis courts at 6pm for a 7pm match, so had 1/2 sandwich, came home at 9pm and had another 1/2). Oh well. I'll recover. Hopefully before practice in the morning. No tennis tonight.
Got in the lane beside Sela today - wise choice as the workout went by.
5 x 100 fly/free/breast/free on 1:30
12 x 100 on 1:20
10 x 50 kick on 1:00
8 x 25 4 cycle speedplay on :30
3 x 200, free/pull/breast
500 P neg split
100 breast easy
2 x 50 fly/free
It is still so hard for me to do 1:20's over and over and over again. I long for the day when they feel like 1:30's do now. Working fairly hard (80%?) I come in around 1:12/13 consistently. I want that to be coming in at 08/09 consistently. BUT, I can feel myself getting stronger!!
Swam beside Sela today, and also one wave behind (so I left 5 sec behind her) - and easily caught up and passed her on each of the 12 x 100. I'm hoping if I do this enough that she will soon relinquish the lead position to me if we are forced into the same lane. Especially since my actual goal is to be able to do 100's on the 1:15 with the "ease" that I do 1:20's now. Then I'll bet my 500 free would have a rockin' time! Still, gotta admit doing 9 x 200 on 2:40 & 12 x 100 on 1:20 is bound to help the 400 & 800 free that I'm doing in October (3 weeks away?!). The knee has been nicely cooperative this week & I've been able to get in some good breaststroke. Tomorrow I've got a tennis match during ATAC practice, so will attempt to get in a little bit on my own in the afternoon - if only to stretch out the muscles I'm not used to using!
Updated September 21st, 2012 at 04:42 PM by Celestial
The weather is really getting cooler in the mornings now, so nice. Water felt great.
Beginning to not look forward to Wed morning practices - it's "stroke" day - but luckily he has been adding in a distance freestyle lane (about every other week), so I didn't have to worry about killing my knee again. On the other hand, it was a really long set.
3 x 200 Pull on 2:50
400 kick, 75 hard, 25 easy
9 x 200 on 2:40, descend in groups of 3
4 x 50 on :50 descend 1-3, hold 4
500 pull, stretching it out
** I managed to get (literally) a lung-full of water on the very first 50 of the 200's & felt like I couldn't breathe well the entire set. Jen led the lane after about 4 of them - but she put on paddles & a pull-buoy. Sela had on paddles too - so I was the only old lady who did the set the way the coach called it. Of course, Jennifer looked much better than I did, and Sela, bless her heart - after I finished hacking up all the water in my lung, she insisted on going in front of me, and she can barely make a 1:20 interval with her paddles on. I was going 8-10 secs behind her & caught her every time, but she still wouldn't let me go back in front of her. One of us is going to have to change lanes.
Updated September 21st, 2012 at 04:40 PM by Celestial
Getting excited about going to meet in October - my Biorhythms will all be up that weekend. In fact, sorta weird, but yesterday afternoon, got sorta (giggly) excited about practice this morning!! (How weird is that?!)
500 Pull speedplay by 50's
6 x 150 on 2:15 - 100 free, 25 back, 25 breast, descend 1-3, 4-6 (mostly ~2:06/7)
400 Kick speedplay by 25's
11 x 100 on 1:20; 2 @ 70%, 3 @ 80%, 3 @ 90%, 3 90-100% (held mostly 11's & 12's)
3 x 200 w/zoomers working walls on 3:00 (hypoxic set)
4 x 50 fly & fly/free
Triceps were seriously tight from Saturday's lactic acid set - shoulda swum yesterday to loosen up, but I didn't - oh well.
Updated September 17th, 2012 at 01:52 PM by Celestial
Took a risk going to practice today, figured there would be goal sets - and knew I would be the slowest thing around. Went anyway. Luckily Jennifer was there - even though she's like 8 seconds faster than me/100. Kid's were very sweet. I saw Alex D under water at my 50 on the last one & he was like egging me on - go faster! Very nice & supportive - don't quite know what the kids think of me, but they are used to me at least!!
500 Pull locomotive
5 x 100 IM on 1:30
500 Kick locomotive
16 x 50 on :50, 60, 70, 80 & 90% by 4's
4 x 4 cycle speed play
(Long talk by Terry to get us motivated for goal sets)
4 x 4 cycle speed play
4 x 100 all out sprint on ~10:00, plus 100 easy (or more afterwards)
1:09.8, 1:11+, 1:10.7, 1:09.7 - very frustrating to be so slow - good thing I go faster in meets!
Then cool down: 8 x 100 on 1:30 - first 4 at 70%, slower on the last 4
I was surprised to see that we got that much yardage in - considering it took us nearly an hour to do the Goal sets - We were originally supposed to do 5, but I guess Terry spent too much time talking to us (about how important they are, and all!) Supposedly we'll get to do this again in 2 weeks - oh goody.
Water was lovely today. Both Seeley and Jennifer weren't there - had Savannah & Danielle in my lane.
500 locomotive Pull
400 reverse IM, drill/swim by 25's
3 x 300 P on 4:15; speedplay by 100's on #1, by 50's on #2 and by 25's on #3
6 x 100 K on 2:00 descend 1-3, 4-6
8 x 25 on :30, one drill, 2 x 4-cycle speed play & one sprint, repeat
3 x 200 w/zoomers working turns on 3:00
200 cool down
Total: 4200 SCY
*Today was full of equipment issues. First I whacked Danielle with paddles with my left hand. Then a few laps later I whacked someone else in the next lane with my right hand - but it threw my paddles off & even pulled the rubber strap that holds it on (over my finger) clean off - had to stop & fix it! Then a bit later, right before the kick, somehow I dislodged & knocked my left contact out of my eye - luckily, I found it on my cheek & was able to get it back in. And THEN, during cool down I jammed one of my fingers into the wall on a breast stroke turn! I would say that today just wasn't my day, but I was swimming great, so I guess I was just having a lot of equipment malfunctions!
Lunchtime swim at Meyers Park - getting used to only having 4 people there - and starting to get more freckles ( not sure if that's a good thing or not!) - water was a nice temperature ~81/82 - Four people to swim with beats no one to swim with in the wee hours of the morning - even if the amount I swim is less yardage.
9 x 100 free; 3 on 1:30, 3 on 1:25, 3 on 1:20, easy 50 between sets of 3
3 x 100 free on 1:20
3 x 100 IM on 1:40
3 x 100 kick/swim on 1:45
3 x 100 free on 1:20
400; 75 free, 25 stroke
Total: 2900 SCY in ~45 minutes
Got there in plenty of time, but one of the lap swimmers had to ask me a "medical question" before I dove in, so missed the first 100 warm-up - of course!
5 x 100 IM on 1:30 (barely made it!!)
5 x 300 stroke (I did breast)
4 x 4 cycle blasts on :30
400 P steady/cruise
Total: 3800 SCY
**Would have gotten in more yardage if a) Terry didn't waste so much time hollaring at people, and b) we didn't have to do 1500 breast stroke!! My knee barely made it.
***Didn't get to swim or exercise at all yesterday - and today I feel like I have extra energy - just wish I had someplace to put it!
The air was so much cooler today, it was really nice - unfortunately, either they didn't run the aerators OR they turned on the heat? Hopefully not the heat - geez. So water was warmish - nice to get in, not so nice to swim hard in.
10 x 100 on 1:20 - doing much better on these than I have in months - consistently holding around 1:12/13 w/out a draft
500 locomotive Kick
4 x 25 sprint on :30
2 x 300 P, descend (4:00 & 3:50)
8 x 25, alt fly & free on :30
Total: 4750 SCY
*So, I entered the Rowdy Gaines Classic (SCM) meet in October. Not quite sure why, I was really vascilating on what to do on Sunday - come home, or what - but ended up entering not only the 800 Free but also the 200 breast & 200 IM! What am I thinking? Guess I'd better start working on that dumb butterfly & get back to doing some pushups or something. Geez.
**Started back playing tennis - so far I guess I have about 2 hours under my belt. Last Saturday we hit for 30 min - then the match this past Saturday we got skunked - happy to say it wasn't all my fault - even though I'm totally inconsistent after 4 years off. Will be playing (just for practice) tonight & hopefully one other time this week - with matches on Saturday mornings. Hopefully this will be a nice way to "cross train" for my swimming, as it certainly can involve a little bit of running bursts - especially during a nice rally, which I love. My achilles didn't hurt me at all! (Torn achilles 4 years ago is what took me OUT of tennis.)
Congratulations! You are on pace for achieving your goal this year:
FINALLY caught up to the GTD pace the computer recommends!! After having been 30 miles behind due to surgeries on both of my arms in April, it's nice to see that I will probably be able to get in the 500 miles again this year. I'm such a workout swimmer!!
5 x 100 P on 1:20
500 K locomotive
400 IM drill/swim by 25
300 speed play by 25
200 IM drill/swim by 25
100 speed play by 25
8 x 50 K on 1:00
12 x 25 on :30 drill/swim, free then stroke every 2
2 x 600 P, first one w/out paddles
300 back/free, breast/free
Total: 5100 SCY
Although the 400 IM was tough, and the 5 x 100 P on 1:20 was marginally tuff since it was actually part of warm-up, I feel like today was sorta easy & wish I had a better workout. I really like pushing myself but I suppose a semi-easy day once in a while is ok. I think I need to decide that after the first 1500, everything needs to be seriously worked - no matter what pace the kids are going.
Water was back to a cooler temp this am - thank goodness! And lovely surprise - Jennifer K has joined ATAC - so that makes a grand total of 3 people older than 20 on the team! (She's about 33 - and can kick my behind!)
500-400-300-200-100 - odds free, evens kick; speedplay by 50s
500-400-300-200-100 Pull DeMont w/30 sec rest between each
10 x 50 kick on 1:00
500 - 75 free, 25 breast
Total: 4200 SCY
Left knee bothering me a little bit this week - haven't done much breast stroke since Monday
OMGoodness, I actually did the whole thing. Why I try to keep up with these kids, I'll never know, and akshully, I'm not doing a very good job of it - but I do manage to keep the intervals & get a good workout in. Practice was from 7:30-10:00 this morning.
600 IM - drill/swim by 25
5 x 200 IM twitch on 3:00
6 x 150 breast on an unknown interval - I barely survived as it was
8 x 125 kick on 2:20
18 x 100 on 1:20 ( 70-80-90% by groups of 6)
16 x 50 (4 free, 4 stroke on :45 & :50 - my stroke was 25 back or breast & then 25 free - I was pretty pooped at this point!)
12 x 25 (one drill, two 4-cycle speed play, one theoretical sprint) on :30 - I did them all free
Total: 7800 SCY
I was so tired after this, I really was wondering if I would have enough energy to play tennis tonight - but amazingly, I've recovered. I haven't done this much yardage all at once for a very, very long time. I believe that my lunch-time swim tomorrow will max at 3000.
Water was much warmer today - swam yesterday at noon at Meyers Park again - water was bordering on hot. Why was it I wanted to swim over there at lunch again? Geez. So yesterday I did a grand total of 2600 SCY - I was totally uninspired - and it was also rather disturbing to see how much fast I am at 5:30 in the morning now. I remember not too long ago, when I started swimming in the mornings, how I would complain that I was faster at lunch, and had to modify my interval (add 5 sec/100) for mornings. Not any more, apparently. Now it's the other way around!
400 Reverse IM
200 Reverse IM
10 x 50 K
12 x 25 - one drill, two 4-cycle speed play, one sprint
6 x 100 "steady state" - wearing fins and snorkel - working on 6 beat kick
4 x 150 breast/free
Total: 4900 SCY
Current plans for the weekend include swimming with ATAC for Saturday morning & Labor Day morning practices (2-1/2 hours each) - for a total of 6000/practice & no more. If they do Goal Sets, all bets are off.
I intended to swim at lunch today, but with TS Isaac on the horizon, I thought I'd better get over to the pool at the crack of dawn if it wasn't raining when I woke up. So this morning, I swam solo, a 4200
2 x 300 P no paddles on 4:30
3 x 200 P w/paddles on 2:40
4 x 150 SKS by 50 on 2:15
6 x 100 swim on 1:20
12 x 50 K on :50 (w/zoomers)
Then I noticed the weather was actually sunny! So I went back at lunch & swam (not too speedy, because I felt sorta tired) again.
9 x 100 on 1:30, 1:25, 1:20 w/50 EZ after #3, #6 & #9
4 x 50 on :50
3 x 100 IM on 1:40
2 x 150 P on 2:00
Masters Minute Rest
200 P on 2:45
2 x 150 IM twitch on 2:15
3 x 100 P on 1:20
4 xx 40 K on 1:00
300 warm down
Total for the day: 7500 SCY in SPITE of that stupid tropical storm!
(Might not be so lucky tomorrow.)