Goals, Periodization, Lessons Learned
As always, the summer progresses more quickly than preferred. Our family vacations to Shanghai, Japan, and NJ (Princeton & Monmouth Junction) are over. I'm now in the second week of restarting fitness activity after nearly a three months lapse.
Workouts from July 6 - this post
*Alternated on days 7/6-13, both daily from 7/14
1,000-1,500 (100s/200s as FR-Swim/BF-K or BR-K) in HOA pool1-2 mile walk/jog in neighborhood **Thanks to the savvy Speedsters local running community I recently brought Roka Clifton 2 at nearly 50% discount. These running shoes are amazing! For first time ever, I can run with such comfort and far less aching afterwards.
*1-3x Daily (morning-afternoon-evening)
Bands - lighter resistance upper body10-20 Squats, 5-10 Pushups,10 min stretching, poses, planks
*Previous benchmarks from March 2016:
Swimming - 60 minute SCY swim at 1:15/100Running - 60 minute run at 9:15/mile
Short Term Goals - by 9/1/2106
Log or journal fitness and training to sustain momentum.Return to weekly OWS at Vanderbilt Beach ASAP.Support my friends by volunteering at local triathlons, running events.Lose the 20 pounds gained during time off.Get stronger, begin moderate weight training.Get more flexible, specifically core area & lower body - consult with a trainer.Run with Speedsters 1-3 times weekly.
Goals before 10/1/2016
Swim 60min at 1:15, Run 60min at 9:15Join Masters and/or Tri swim training group(s) either am or pm.Enter an OWS or USMS meet with a friend(s).Enter a local area 5K along with Speedsters.
Longer term, before April 1, 2017
Borrow a bike to tryout riding in some shorter tri group training rides (I used to ride extensively in teens, 20s & early 30s). Could lead to buying a bike to make riding an ongoing activity.Complete a one hour swim at 1:12/100 pace.Participate in a half marathon.
I have a lifelong recurring boom and bust cycles with fitness activity relative to life circumstances. My prior cycle of uninterrupted training and fitness was almost two years partly to encountering a great network of friends through the SWFL OWS FB group I joined in 2015. One upside during this time away from fitness activities and training has been increasing professional opportunity and growth.
MFI Hearing Aids
An added dimension to my running is the MFI (made for iPhone) hearing aids which recently replaced my six years old HAs. Any audio generated from the iPhone can be transmitted directly through the HAs via a proprietary bluetooth connection. Needless to say, it provides a wonderful experience to run with music or anything one would to listen to while running.
Even more basic - but so magical for me, it very effectively makes phone calls much more clear and less intimidating. In fact recently I was able watch a webinar on my large screen via PC and also simultaneously on my iPhone via youTube where I could hear everything so well without any captions while typing notes notes the entire session.
Updated July 15th, 2016 at 12:45 PM by fdtotten
Since spring has sprung we are getting a head start on outdoor cleaning. We had a guy come in and thin out some trees, remove some out-of-control compost piles, and prep for some fence installation. I've done it all before, but I was amazed that all of it was done in half a day! We'll have a clean canvas to add some landscaping that my wife has been planning for a bit. Pool tonight and no circle swimming!
200 Fr/200 Bk/200 IM Drill
6 x 75 on 1:15
- 1-4 = IM rotation strong
- 5-6 = FR/BK DPS
1 x 50 EZ
8 x 50 FR on 1:10
- odds = DPS/EZ speed, evens = AFAP
1 x 50 EZ
6 x 50 BK on 1:10
- odds = DPS/EZ speed, evens = AFAP
1 x 50 EZ
6 x 25 Burst and cruise on 1:00
- IMO, then FR and BK to complete
3 x 50 Active Recovery
(Solo/Rec/2300 yds/50 min)
Beating the proverbial bushes for our meet next weekend. Right now we have eleven entries, and I know that everyone waits until the last minute to sign up but...I still want to make sure that we have as good of a crowd as possible. Last year we ended up with 29 swimmers, I am hoping to hit 25 this year. If you live near VT, come by and swim fast with us!
The wild winter weather is continuing here in western New England. Wednesday night saw thunderstorms after a day of rain, and the temp on my way to work yesterday morning was 58! This morning my wife and I went to a local cafe for a breakfast treat, and we talked with a guy from CA that was passing through the area. I was able to get to the pool...
200 free/200 back
2 x [with snorkel]
- 100 kick with AK, 200 swim with AP (r/l/b/b), 100 pull
10 x 50 on :45
- 1-9: pace holding :32
- extra 30sr before #10: fast at :28
2 x [on :05sr]
25 skull, 25 build up, 25 build down, 25 FAST
150 loosen and out
(Solo/Rec/2050 yds/40 min)
Felt good in the water, despite a poor weak of sleep. We had a visitor today from 1776 at the lunch lap swim who also knows my buddy Tom from Philly. Always neat to meet other swimmers...six degrees of separation!
I registered for the Harvard meet, but just for two days. I decided I'd rather sleep than swim the 500! I'll be able to swim two of the backs, try yet again to get closer to :60 in the 100 IM, and then cap off the meet with a DPS distance fly (maybe a gridge with Tom?).
Friday, March 18, 2016
8 Men 50 free
10 Men 100 back
14 Men 50 fly
Saturday, March 19, 2016
20 Men 50 back
22 Men 100 IM
24 Men 200 fly
Had a crummy night's sleep but was able to function well enough during the Rx Abuse Task Force meeting this morning. After getting recycling loaded into the van I did some errands with my wife and then we enjoyed a great lunch. I am in the process of reorganizing paperwork, condensing, and shredding to get rid of excess...maybe I don't need to keep my tax returns from 2001? Made it to Masters tonight...
- 100 demonstration of streamling/sdk with the age group team as they head to end of season champs. I will spend the day with them on Thursday of next week.
- 200 swim/100 kick/200 pull with AP and snorkel
- 16 x 25 on :35 [4 x build, descend, easy, fast]
- 6 x 75 on 1:10 [fast last lap, snorkel on first four FR, last two back]
- 8 x 50 on :45 [pull]
- 2 x 150 on 2:05 even split [did 50 fr/bk/fr, held 1:48]
- 2 x 25 from blocks [working starts]
- 100 loosen and out
(Masters/Rec/2300 yds/55 min)
Light turn out tonight with MG (back from Canada) doing the workout with me and Matt on his own, until we worked on starts. I will be signing up for the Harvard/New England Champs for Friday/Sat events...will miss th 200 back on Sunday but am satisfied for 3 events a day and only one night in a hotel. Should have plenty of time to relax after the meet and explore Boston a bit with the family. Right now I'm thinking of entering...
50 free, 100 back, 50 fly on Friday (my knees will not be up for the 200 breast)
50 back, 100 IM, 200 fly on Saturday (planning to skip the 500 so I can sleep in! might decide to swim it backstroke.)
Quick swim this morning before work.
200 free/200 back/200*im drill/200 kick
75*DPS into 25 AFAP
25*AFAP into 25*Ez into 50 DPS
100 loosen and out
(Solo/Rec/1600 yds/30 min)
Trying to work in some speed in preparation*for my first Nationals (and second ever lcm meet). I am not following my usual two-week taper plan, but I do feel like I am a bit peppier in the water as compared to the lcm meet I did last year. At least I have a more robust base laid down at this point. In order to swim the trip, I swapped weekends so will be pulling a James Adams and 73 hours from now through Tuesday, then hopping in the car Wednesday morning for the 8 hour drive to Ohio. I plan to make it for a quick swim on Wed night and perhaps the pre-meet meeting, then will swim the 800 on Thursday*followed by the 400im, 50 free, and 200 back on Friday (plus maybe a relay). Then my son and I will be heading into Cleveland to catch some ball games and a visit to the*R&R HOF,*but most importantly for a college visit. I might try to drop in on a Masters workout while in town.
Some items on my agenda today changed, so I stayed flexible and went with the flow. I was able to go out for a nice 50 mile motorcycle ride with my neighbor and managed to avoid the thunder showers. Hit the pool tonight for a redo of a practice a few weeks ago...
200 free, 200 back, 200 im drill
2 x 100 pull (focus on pull) with snorkel
1 x 200 swim DPS with snorkel
1 x 400 neg split (2:34, 2:26= 5, did'nt have Brent pushing me)
1 x 200 breath control (6,5,4,4, repeat)
2 x 100 pull (focus on pull)
4 x 50 descend on :50 back
(Solo/Rec/2200 yds/50 min)
Greg was at the pool as well so I spend a little bit of time between sets chatting with him. This was a good workout and I had actually forgotten that we did it before as a group until I hit that 400 negative split; I was about 4sec faster a couple of weeks ago.
If all goes as currently planned I should have a busy swim itinerary this summer...
WAM scm in June (http://wam-swimming.com/waminvitational/)
Jenny Thompson lcm in July
USMS nats lcm in Aug
LGOWS 2.5km nats in Aug (http://www.lakegeorgeswim.com/)
Still staying quiet on the marathon swim front, but I am looking forward to Wednesday nights in the Berkshires as well as some open water swim with my team here in the southern Vermont area.
Took the week off from the pool last week, and finally went to the doctor to get my neck checked out. Was probably more serious than I originally figured, but I was given a small supply of anti-spasm meds that have really done the job of loosening it up and increasing my range of motion. Still a little tender, but overall much better. I also had the motorcycle serviced (and Lena picked out a riding jacket, so more rides with her this summer ) and most of the outside yardwork done.
I went to the pool tonight and didn't have to share the lane. The fact that we had our first 80-degree day since September likely contributed to the empty water ...
200 free/200 back/200 im drill
600 shark swim with snorkel
10 x 50 on :50 descend in pairs
4 x 50 IMO sprint down,25 easy back
100 loosen and out
(Solo/Rec/2100 yds/40 min)
I felt pretty good in the water. With my improved focus on nutrition, I have dropped another 5 pounds so I have about 15 pounds to go. I should be able to start jogging again and also riding my bicycle to work as other ways to get some aerobics in.
It is looking like I am 95% in for swimming my first Nationals this summer as I have the time off for an Ohio college visit/road trip to Cleveland with my son. We are also looking at catching an Indians game and maybe a trip to the Football Hall Of Fame on the way home. I also am planning to swim the OW Nationals at Lake George at the end of August, so a few meets. I am bummed that I have to work during the Baystate Games, which are at Harvard in July.
The culmination of many months of planning and anticipation was realized this morning with the start of our 4th annual mini meet here at my hometown pool. Overall attendance was down from previous years, but we ended up with more than 25 swimmers and a lot of fun! There are always great stories from any Masters meet, as evidenced at our meet as some folks came out to their first competition, others met with friends and family for an annual splash, and we even welcomed an English Channel swimmer with her new start-up team!
As meet director (and brainchild of the meet), there are certain stresses that I have in addition to actually swimming. We had our main official (and the woman with the most knowledge of running the computer/timing system) back out a few weeks ago due to family vacation, so many others needed to step into new positions in order to make the meet come together. I confirmed that the facility would be opened early so that we could setup in time for 9am warmups, and our lifeguard was there when requested. Some mild headaches as the printer ink cartridges were dried up, and after not being able to use the facility's equipment my wife and son hurried home to get our wireless printer, which worked! So a minor delay in the start of the meet, but we were able to get the relays off and then I filled in some space with my list of "thank you"s and info on our community, so everyone was very understanding and patient.
I try to keep the meet in line with our USMS hashtag #FunnestSport by offering some great prizes and fun events. I bought some USMS silicone caps with my discount earlier in the year, the age group coach donated some maple syrup that she made this spring, and I was able to secure (yet again) some Stroopwafels from our local Dutch bakery, Bakkerij Krijnen. These all went out to our first registrant, farthest traveled (our buddy Lisa from NJ), first time entrant, and the winners of our Sprint challenges.
I again had the privilege in roping my one of my brothers, my sister and her partner, and my daughter into swimming so that we had an All-Leake medley and free relay, as well as a morning to catch up and get some exercise together in a pool that we spent most of our childhood in. It was great catching up and seeing how their swimming abilities have not diminished even thought this is the only time of the year that they get wet! Lena and the boys were our cheerleaders.
Our local team was well represented with Greg, Kevin, Ashley, and Amanda (with Melissa and Rachel helping out as timers). Greg made his famous Magic Bars for the concession stand and had some great swims as well, even after helping me get things set up in the morning - nice job, Greg!
Due to the delayed meet start I scratched the 200 IM to help move things along. I did the 500 fly (7:04, I think, slower than a couple of years ago), and was surprised that Bethany did fly as well! My only other event was the 100 fly (1:02) but was wiped out and could not get the SDK's going. We also had a blast doing the Medley and Free Relays together.
All in all, another great event for Masters swimming! Looking forward to next years addition!
Things to remember for next year:
check printer cartridges, batteries before meet
order more latex caps from national office
Happy to get a swim in tonight after some busy days at work. I joined Johnson at the bowling alley yesterday after school before taking him and a couple of the other exchange students to a local sugar shack to see the process of making syrup. I learned that it used to take 40 gallons of sap to make 1 gallon of syrup, but now it is closer to 47.
4 x 50 Quarter's Strong
8 x 50 on 1:10 free, best avg (used snorkel)
1 x 50 easy
4 x 50 on 1:10 back, best avg
1 x 50 easy
6 x 75 on 1:30 (odd easy, even fast) (did 100s)
1 x 50 easy
4 x 25 drag race from mid pool :45
150 easy (did 250)
This is an old Fort hybrid workout that I like to swim at the start off my taper period, so I inflicted it on the team.
I had a quiet Easter due to having to work, but I finished an excellent Passion week Bible plan from youversion Bible app. There was a small gathering at my house, but basically turned into a birthday party for two nephews and a niece.
We now have six official entries in our meet at the end of the month. The coach that generally helps to run the meet is away so others are stepping up to help us. I am guessing that we will have around 25 entries.
The only other news is that I have started to use myfitnesspal again to help me keep track of calories. Haven't used it in a few years but i need the accountability to help me get to a healthier weight.
200 free/200 back/200 IM drill
400 free with AP
500 Shark Swim
5 x 100 on 1:20 (came in at 1:15)
200 loosen and out
(Solo/Rec/2200 yds/40 min)
Open lane today for the most part = good day. After the swim I went and gave blood. Might try the double red donation next time. Bitterly cold here in VT today, with the temps dipping below zero overnight. I guess it is January after all!
I also entered the upcoming swim meet her in town into the USMS database. For those not desiring a trip to San Antonio at the end of April, the 4th Annual Monumental Masters Mini Meet might be just the event for you!
What an interesting two months it has been. After ten years out of the water, it was hard to know what to expect. What was my body capable of? Would I have the desire to continue? Did I really want to get back into a sport I burned out on?
For years, it just wasn't possible. My job required me to work 12 hours a day and with an hour commute each way, finding time for sleep was difficult. Then there was the problem of where to swim. I lived about an hour away from the nearest pool and given my work schedule, it was not surprising that the pool would be closing the same time I got off work and opened a half-hour before I was supposed to be at work. I let it go. I took up other hobbies. I fulfilled my dream of becoming a pilot. I became an avid photographer. I traveled the world and took places off my bucket list. I had made one half-hearted attempt in 2008 by signing up as a USMS member. I went to an old 20-yard YMCA pool without lane lines and did about 500 yards, dodging elderly people doing backstroke diagonally and left after too many near misses.
I still missed swimming. Not necessarily the workouts or two times a day practices that I had endured, as I suspect was what burnt me out, but non-tangible things.
I was lucky to move to the city I work in back in January. The 12-hour days had been reduced to 11-hours and I had a five-minute commute. The city had just built a beautiful aquatic center that boasted a 50 meter by 25 yard pool. It was just 10 minutes from my house, and open from 5:30 am to 7 pm for lap swimming.
In July I decided I needed to swim again. I pulled out a big box with probably about 15 old swimsuits that I had acquired during my 8-year career as a swimmer. My swimsuit from my senior year of high school was in the box. As I went through the suits, I quickly realized that while most of them still fit, they were just too old and were falling apart. Had it really been that long? I found two brand-new Nike swimsuits that I had purchased in 2003 off of ebay. They still had the tags on, but I could hear the fabric "stretching out" as I managed to wiggle it on. It was way too tight to pass off as a practice suit. I had forgotten about the days when swimmers would try to squeeze into the tiniest suit possible and it made me chuckle to think of myself doing that.
Realizing that I couldn't swim without a "real" suit (my poor Victoria's Secret bikinis would have to wait for the beach), and also needing a new cap and set of goggles, I headed to the Sports Authority in town. I had no idea what my suit size was anymore, so my usual ordering online was out of the question.
I picked out a swimsuit, two pairs of goggles, and two caps to purchase. I had no idea why, at that moment, I started to feel a sense of excitement. Was it because I was finally doing it? Stopped making excuses not to? Or was it just exciting to go do something I once loved? I couldn't answer that question then. I would have to find out.
To be continued.
Updated October 22nd, 2014 at 11:43 AM by mo89564
After a busy weekend of work and then activities at church, I was happy to get out of work early today and rest a bit at home before a swim this evening. The pool was a bit crowded so I was not able to get in what I had planned, but I was able to do ...
200 Fr/200 IM drill
- 4 x (3 x 25 on traffic:, as sprint, sprint, easy, the 2 fast IMO)
- 200 Pull with buoy fast
200 loosen and out
(Solo/Rec/1800 yds/40 min)
I was able to get a 2 mile jog in on Saturday night, and I have been a little sore from the open water adventures last week. I'm looking forward to the Baystate Games this coming weekend at Springfield College in Mass. I am signed up for just Saturday, doing:
Out to be an interesting day, befitting my first ever LCM meet. I haven't been very consistent with training over the past few months (and haven't been in a long course pool since last summer), but I am looking forward to the challenge of LCM! The 400 free swims around noon, and then the rest of the meet starts at 4:30 - I plan to use the 400 IM as an extended cooldown/warmup before the 100 back.
Edit: found the psyche sheets here.
Updated July 14th, 2014 at 08:34 PM by rxleakem
Took it easy last week and ended up going for a run after church on Sunday evening, making it a tad over one mile without stopping. For not having run since Thanksgiving, I was pleased.
It was a very hot and humid day here in Vermont, so I took it easy during my day off. After grilling supper, I headed to Masters practice with our new expanded Tuesday time slot for the summer - 90 min! Found this Off the Beaten Path ...
I got in 200 before we started.
200 swim/100 kick/100 pull
4 x 25 Build
- 200 Pull on :30sr (2:30 with snorkel, 2:21 with AP, 2:25)
- 4 x 50 swim on :20sr (did IMO)
- 4 x 25 swim on :10 (did IMO)
- Masters Minute rest
6 x 50 on 1:15 (fast under the flags; I did IM transitions)
(I did 4 x 75 k/s/p on 1:15)
200 loosen and out
(Masters/Rec/3000 yds/80 min)
A good workout, and we were joined by a new swimmer, Jennifer. It's nice to have the extra 30 minutes and I am trying to spread the word so that our numbers will support the extra time.
I ended up signing up for the Baystate Games in a few weeks at Springfield College MA). My first ever LCM meet! I will only be going for one day and plan to swim 400 Fr, 400 IM, 100 back, 50 free. GregJS is also swimming, so we'll be able to root each other on.
How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.
President Obama says hello
I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!
After work today I hopped in to the water:
200 Fr/200 Bk/200 IM drill
400 kick/drill by 50
5 x 50 FR on :45
1 x 50 ez
5 x 50 Bk on :50
1 x 50 ez
20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
300 loosen and out
(Solo/Rec/2400 yds/45 min)
Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.
Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
We at our Masters club (the Columbia Masters in Howard County, MD) are very excited that the Swimming Saves Lives Foundation has declared April Adult Learn-To-Swim month. We think that many adults would like to learn how to swim, but maybe haven't had an opportunity to do so... Until now. We are using this nationwide campaign as the impetus to develop programs we can use to get interested adults in the pool. And, we hope to expand the opportunities to swim that we already offer. The ability to bring this life (and lifesaving) skill to an adult population is exciting and something we are eager to do.
Has your club offered adult learn-to-swim lessons? Is it a Swimming Saves Lives Foundation partner? If so, what types of programs have you offered. What types of programming is the most popular with your population/in your area?
I would love to hear from you about your Adult Learn-to-Swim successes! Thanks! ~Angie AngieKozBlogs
Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend
200 Fr/200 Bk/200 IM drill
2 x 100 kick
8 x 50 FR on 1:05
1 x 50 ez
8 x 50 Bk on 1:10
1 x 50 ez
6 x 75, done as:
- 2 FR (on 1:15, 1:45; held :50)
- 2 Bk (on 1:20, 1:40; held :54)
- 2 IM (on 1:20, 1:40)
6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
4 x 50 on 1:20 loosen and out
(Solo/Rec/2500 yds/60 min)
My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).
My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.
Updated February 25th, 2014 at 08:51 AM by rxleakem
Quick swim before the day's activities, after a brutal weekend at work ...
200 Fr/200 IM drill
2 x 100 kick into 200 swim with AP
4 x 75 on 1:30 (kick/IMO fast/25 pull)
4x 50 b/c on :50
100 loosen and out
(Solo/Rec/1600 yds/30 min)
Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.
Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
That's two more than last year
Updated January 27th, 2014 at 10:18 PM by rxleakem
Today was the last of our planned long swim days to prepare for the One Hour Postal Swim. We hope to have one long swim a month down the road (maybe starting in March) to prepare for the Chesapeake Bay Swim, among other open water swims some members of our Masters club are planning for this summer. I had high hopes for myself today after enjoying a really good post practice long swim last week. However, due to a couple of "game-changers," I opted for a different goal. My original plan was to swim for 45 minutes and see how I did. Game Changer number one was that I started to come down with a cold this week, and while I've been diligently taking my Zicam for the past two days, I must admit to not being 100 percent. The great news is that I've been taking Zicam and felt good enough to be able to swim today. Game Changer number two was the killer workout Sue had for us today. Whew! It was a 3900 yard day, with the main set that looked like this: 4X 100 on 1:40 & 200 on 3:30 (Work the 100s); Then do a 100 or 200 easy followed by 4X 100 on 2:00 & 200 on 3:15 (Work the 200s). So, needless to say, I had a lot less left in the tank for the post-practice long swim than I did last week. However, since I am always competing with myself, I had to at least swim the same number of yards as last week's all time (practice) high. So, I set out to swim a 1000 and see how I felt after that. I did it and felt pretty tired. I was able to get the additional yardage in for the 5300 yard grand total, which is great. I didn't know what to expect, but am pretty happy. Not as happy as last week, mind you, but happy. Next week we will be doing the One Hour Postal Swim! Hopefully, I'll be in form for it. Happy Friday! ~AngieKozBlogs
Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.
Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:
200 swim/100 Kick/100 Pull/4 x 25 b/c warmup
2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
4 x 25 on :30
3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
4 x 50 on :60 (kicked, held :45))
2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
4 x 25 on :30
3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)
200 lossen and out
(Masters/Rec/2600 yds/55 min)
We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.
Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
200 fr/200 bk/200 im drill warmup
Shark Swim - IM
100 - 100
200 - 200
300 - 300
400 - 400
10 x 50 fr on :40 (held 35's)
250 warm down
(Solo/Rec/3350 yds/60 min)
First swim of the New Year, with a nice treat: water temp = 82. Unheard of around here! With the cold temps (we got as low as -16 overnight Thursday) they are having trouble keeping the pool warm. The aqua joggers were crabbing, so I made sure to complain to the guard that the water was too hot!
Looking toward this year in the water, I am choosing to drop my GTD to 250 miles as life seems to be staying busy, especially with the exchange students and some small trips planned. Last year my only pool meet was our local dip, and this year I am sure if many more opportunities will be available. I will keep looing at OW swims, although Kingdom is out. Looks like the cable swim at Lake Placid is on, and perhaps some more depending on my work schedule.