It was pouring today so I only dug out my swim bag, not the monofin that I wanted to use. Even so I just did my set on an easier interval. 500 free 500 Free kick w/zoomers 5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:49, 3:43, 3:36, 3:29 500 free kick w/zoomers 500 free w/strapless paddles & snorkle Total 3000 meters
Last night I went to my first (indoor) rowing class since summer. I had been wanting to resume these workouts ever since I returned to the city in early March, but I had to wait a bit while a foot injury healed sufficiently that the pushoff from the pedals wasn’t aggravating it. (It’s an old injury, to the joint connecting my big toe to my foot, and I had hurt it again at a trampoline session in late January.) My goal last night was simply to reacquaint myself with rowing form and make it through 45 minutes of class, and I did that. After some warm-up and half- and quarter-rows for form work, we did some power tens (series of 10 strokes fast—my fastest got down to 1:55), then the following set: 5 x (2 minutes fast, 1 minute easy) [descended these from 2:27 to 2:11) 2 minute rest / stretch At this point I thought the workout was about done. We had 6 minutes left, and we usually spend the last few minutes of class warming down and stretching. But, nope, the instructor decided he wanted to do the above set again. Since we had time for only 2 rounds, we did 3: 3 x (2 minutes fast, 1 minute easy) [descended from 2:28 to 2:11) It was nice to be back rowing—I’m hoping to add this to my weekly schedule on a regular basis. This morning I swam at the Y with a friend. The pool was crowded when I got there, and we had to get the duo swimming in the fast lane to agree to circle with us. (Who takes “Would you mind circling?” as an actual question, anyway?) They left after a few laps, though, and we had the lane to ourselves for most of the workout. Here’s what I did: 750 warmup (400s, 200k, 200 pull) 4 x 75 FR k/d/s @ 1:30 4 x 150 FR/BK/FR desc. @ 2:30 [2:15 > 1:58] 5 x 500s with traveling backstroke 1st 500 = FR except 1st and 10th 50s are back 2nd 500 = FR except 2nd and 9th 50s are back 3rd 500 = FR except 3rd and 8th 50s are back etc. 250 warmdown + play The pool was a good temp this morning—I even got a bit chilled when I was swimming at warmdown pace. Luckily there’s a sauna and steam room at this pool, and I made good use of them post-swim today. Weights this afternoon and ballet class tonight made for a full day of exercise. I'm definitely looking forward to a massage tomorrow!
Rereading my workouts this week the word sore has been used a lot. Tonight continued the trend and i was sore, my stomach muscles hurt from this mornings dryland and my shoulders were really stiff. Overall I felt very tired. There was some quality in the middle of this workout but mainly it was long easy stuff. This is my 4th 10-12K day in a row. 2x500 swim on 6.30 warmup 16x75 IMs no free on 1.15 holding 1min 8x(100 drill/swim by 25 on 1.25, 2x50 on 40 holding sub 30) 6x200 kick with fins working turns with 10 seconds rest 5x100 easy warm down on 1.30 Total 5500 Despite feeling tired I held the 50s at 28-29 seconds.
Swim/SCY/Solo @ Mason: Warm up/Transition: 650 various 8 x 50 w/agility paddles odds = scull @ 1:10 evens = free, EVF emphasis @ 1:00 50 EZ 2 x (6 x 25 back shooters w/fins @ :30 + 50 EZ) -- was happy to make these, the last 25 of each set was a little tough -- 6 kicks per 25 50 EZ 6 x 25 burst + cruise @ 1:00 100 EZ Main Sets: 2 x (25 AFAP backstroke from the blocks, on the top + 75 EZ -- 13s 50 EZ 1 x 50 backstroke from the blocks, on the top @ 100 pace -- 30 high -- I should be able to go a second+ faster than this with a tech suit and tapered 200 EZ 4 x (100 AFAP w/fins, broken @ each 25 for :10 + 300 EZ) fly, 49+ back, 48 breast, 54 backstroke kick, 48 -- my legs were just burning on the last one, ouch -- I tried breathing every stroke in fly. I'm not certain how much this slows me down, but I might try it in the first 25 of the 100 IM. I always die big time in that event and I think it's partly because I'm UW so much the first 50. I think I'll only take 12 kicks on the backstroke leg instead of the 14-15 that I took last time. 8 x 50 smooth w/agility paddles @ 1:00 odds = free evens = back 50 EZ Total: 4400 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ The pool was lovely, cool, and empty today. Such a nice place to train. I was thinking about my knee issue and was wondering whether it was related to the extreme angle iso squats with weights I've been doing. Love these, and they are supposed to build explosive strength. But I think it's taxing on the knee getting up for such a deep position. Caffeine: inflammation and timing http://www.swimmingscience.net/2013/...ation-but.html Wide butterfly entry: http://www.swimmingscience.net/2013/...butterfly.html
LCM@FGCU Aquatic Center Air temp 76, Water temp 79 Cloudy, humidity at 91% Warm Up Hot shower 10 min Dryland band stretches 10 min *Set 1* 4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50) *2:52, 1:24, 1:23, 40-39-39-38 *2:46, 1:22, 1:22, 39-39-38-38 *2:45, 1:22, 1:22, 40-39-39-38 *2:44, 1:21, 1:22, 39-38-38-38, right into... 4x300 FR on 4:40 *4:15, 4:10, 4:08, 4:06, right into... 4(3x100 on 1:30, 4x50 on :50) *1:23, 1:22, 1:21, 38-38-39-38 *1:22, 1:22, 1:22, 38-38-38-38 *1:21, 1:22, 1:21, 38-37-38-37 *1:21, 1:21, 1:20, 38-37-37-37 ---200 FR Kick ---200 BK Warm Down 1000 FR as steady state swim w/fins-snorkel-agility paddles Dryland band stretches 10 min Comments Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday. Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes. The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.
Updated April 4th, 2013 at 05:34 PM by fdtotten
Despite having a restless nights sleep last night I felt much better today. Last night I could not get comfortable and kept waking up in weird positions where my muscles ached. My wife said I was swimming in my sleep and started twitching around 2am. I recall I used to do this a lot when I was in college but have avoided this to date in the second go around of swimming. I felt much stronger in the pool today and my energy level was good. Warm up 1000 swim with snorkel concentrating on DPS 12x100 on 1.30 getting heart rate up Main set 5x100 easy on 1.20, 1x100 on 1.05 4x100 easy on 1.20, 2x100 on 1.05 3x100 easy on 1.20, 3x100 on 1.05 2x100 easy on 1.20, 4x100 on 1.05 1x100 easy on 1.20, 5x100 on 1.05 8x75 kick on 1.30 Warm down 200 easy Total 6000 I went 1.03s on the 100s which equated to a quick look at the clock, a turn and off again. This was hard but I was glad I made it. The last three were especially hard since I took a big mouthful of water on the last turn of #2, but I was able to get back on it. Unlike the 200s on Tuesday I was able to get into a nice rythm on this set. After the swimming I dried off and did a dry land set for about 30 minutes, as follows: 3x(8 pull ups, 3x1min of situps, 20 overhead medicine ball throws, 20 chest medicine ball throws, 20 medicine throw downs, 4mins on the vasa swim bench)
Updated April 4th, 2013 at 05:33 PM by StewartACarroll
Swam w/ Dave, Dave and Roger. The smooth, fast fly I had going yesterday appears to be gone today. Such is the life of the inconsistent swimmer. It wasn't too bad today though. Had a good 100s on 1:15 set. SCY 600 Warm up 8 x 100 Kick - 1:45 * 2 x free, 2 x fly/br, 2 x br, 2 x bk/br 4 x 50 Fly - :50, descend quick break 4 x 50 Free - :45, descend 1:00 Rest 6 x 100 - 1:15; odds 1st 25 fly, evens free 100 Easy Made 1:10 on #1 and then 1:13 on #2 and #3. When I dropped to 1:10 again on #4, I though I'd turned the corner and started recovering on the non-fly lengths. Alas I was wrong about that and finished the last 2 on 1:13. 10 x 100 Pull - 1:20 Good set. Dave was pushing me hard 2 lanes over. Started @ 1:08-1:10 and we quickly dropped to 1:05s. Somewhere around #6, we were down to 1:03s. Last one was 1:01. Not sure I'd have descended down to 1:01 on my own. 2 x 100 Kick - 1:45 100 Free - 1:20 25 fly/75 Free - 1:20 25 bk/75 pull - 1:20 25 br/75 pull - 1:20 100 pull - 1:20 2 x 100 kick - 1:45 12 x 25 - :30; odds no breath, evens easy :30 rest 6 x 50 kick w/fins - 1:00; odds down underwater sdk, easy back, evens Fly/Bk/Fr :30 rest 3 x 100 stroke - 1:45 (did fly - 1:20, bk - 1:30, br - 1:26) 250 Cool down (5550 total)
Today was actually more of a stroke work day but turned into a good effort too. 500 free 500 free kick w/zoomers 5x100@1:45 free w/snorkle, strapless paddles & bouy held 1:29's 5x100@1:45 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk went 1:35, 1:36, 1:35, 1:37, 1:40 5x100@1:30 free w/paddles & bouy held 1:20's 500 free kick w/zoomers fast pace lapped 2 swimmers during this 300 w/snorkle 100 free, 100 free under water recovery, 100 scull drill front & back 200 free w/snorkle Total 3500 yards
Assistant coach today Warmup: 800 Free 400 Rev. IM Drill 400 Rev. IM Kick w/ board (1600/1600) "Pre-set" (whatever...this sucked): "no paddles" (this is all that was wrote) 200 Pull @ 1:00 rest between each 300 Swim 400 Pull 400 Swim 300 Pull 200 Swim (1800/3400) This was supposed to be all IM, but we did the first 200 Free. She didn't mention that till we had almost finished the first 200. We're not mind readers...c'mon! Who does IM PULL?!??!? I said I've never done a fly/IM set pull in my lifetime, and she thought that was strange. "Really?" she asked. My shoulder was a bit sore after this, and for good reason. I was already feeling ty prior to practice from basically 3-4 days of being sick after my vacation trip, and today's practice didn't help much. Main Set: (at least what was wrote down) 3 ROunds of: 400 IM @ 7:302 x 200 Free @ 2:404 x 100 Stroke @ 1:40 (round 1 FLy, round 2 Back, round 3 Breast) I did the 400 IM, subbing free for the fly, and the 2 x 200 Free, then got out. I had it with tonight's practice! BS! Had I been in good shape (not taking off 12 days), not sick, and didn't have "newbies" in the lane, it would've been a decent practice tonight, but under the circumstances... ----------------------------------- 4200 Yards I seriously doubt if anyone finished the set completely...30 minutes more to complete 2800 Yards! I was the fastest one there tonight and I was struggling with it. I'm going to take the next 2 days off from the pool and just relax before the meet. THis is a no pressure fun meet for me. Yeah, it's the LMSC Champs, but that doesn't mean anything. I'm basically doing all off events anyway, and our LMSC is all about fun at the meets anyway.
LCM@FGCU Aquatic Center Air temp 74, Water temp 79 Sunny & clear, humidity at 84% These senior masters swimmers train at FGCU with white sunshirts that also include significant drag. However I have watched them do some very seriously fast 25 & 50 meter swims. I anticipate they will do well at Pan Pacs in June. Warm Up Dryland band stretches 10 min 3(200 FR on 3:00, 4x50 FR on 1:00) *2:47-40-39-38-38 *2:42-38-38-37-36 *2:38-37-36-35-34 *Set 1* 6x400 FR on 7:00, desc 1-6 *5:36, 5:34, 5:30, 5:26, 5:22, 5:19 ---200 BK ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS) *Set 2* 6x200 FR on 3:30 w/tube-buoy-agility paddles 2:44, 2:43, 2:41, 2:40, 2:37 ---200 BK ---200 BR Kick,DR *Set 3* 4(100 FR on 1:40, 2x50 FR on 1:00, :40 rest) w/fins *1:08-31-30, 1:08-30-30, 1:07-30-29, 1:06-29-29 Warm Down 400 FR/BR/BK/Fly EZ Dryland band stretches 10 min Comments In the 400s I did OW sighting 2-3 times per 50 on #1-4. For the 200s FR pulling with paddles-buoy-tube, 2:41 and under is the best I have done so far this training period. I was able to sustain good technical form in FR in all the sets today particularly more effective in closing the final 25s.
I managed to take a nap this morning and despite it only being for about 1.5 hrs it felt great. I had a nice early lunch and rehydrated afer this mornings workout. I arrived for this afternoons workout at noon and spent about 45 minutes doing weights and the Vasa swim bench and then swam for a couple of hours. I generally felt much better this afternoon but had a persistant headache throughout the workout. I put this down to hydration or lack there of. Weights 4x(10 reps per machine of bench press, seated rows hands inside, seated rows hands outside, leg extension, lower back machine, leg curls, military press, lat pull down hands inside, lat pull down hands outside) no rest between machines or across sets. I increased weight by a plate per round. 10 mins on vasa swim bench. This was really tough, and I sweat buckets, triceps killed after this. Swimming Warm up 6x200 swum as swim,kick, drill x 2 10x50 free with overkick on 1 min 12x50 free on 40 getting the heart rate up for the main set Main set 4x(500 free with paddles and buoy on 7 min holding 31-32 per 50, 4x50 kick on 1 min, 200 IM building each 50) Warm down 6x100 swum drill swim by 25 on 1.40 Total 6500 I went 5.15, 5.12, 5.17 and 5.20 on the 500s which i was really pleased with. I tended to go out a little bit quick at the beginning so worked hard to even the 500 out. The sexond one was quicker than i swam the DAM meet in February. I am really tired and could do with another nap but decided to stick around the pool and watch my daughter practice. Hopefully i wont stiffen up too bad.
Updated April 3rd, 2013 at 05:46 PM by StewartACarroll
Gym: RC/scap ex, 15 min Stretching & foam rolling, 30+ min Swim/SCY/Solo: 650 various 5 x 50 scull 3 x 100 free, emphasize EVF 50 EZ 5 x (broken 100 dolphin kick on back w/fins + 50 EZ) -- break :10 @ each 25 -- 1st-3rd 25 = UW until flags -- last 25 = shooter 100 EZ Total: 2100 ~~~~~~~~~~~~~~~~~~~~~~~~ Just a recovery day. I was happy that the hypoxic 100s were pretty easy. Not even too much discomfort on the last length. Planning on heading up to Pittsburgh this weekend. Renovations continuing. I think we may have botched some paint colors in one room. Argh!
Tuesday 4/2 AM Crossfit and PM SCY Crossfit: for time: 50 OH plate lunges @ 25# 40 box jumps 30 sit-ups 20 pull-ups 100M SPRINT row 20 pull-ups 30 sit-ups 40 box jumps 50 OH plate lunges @ 25# final time: 12:25 PM swim: 200 swim 300 R.I.M.O. k/dr/sw 400 pull w/ buoy + strapless paddles 3x 3x100 FR kick w/ board RD1 @ 1:50 RD2 @ 1:45 RD3 @ 1:40 4x25 @ :40 FAST fly kick (SEAL style) 12x100 4 @ 1:20 2 lines under H2O 4 @ 1:15 D1-4 4 @ 1:10 RED HR 100 EZ Total: 3400
Friday 3/29 AM and PM SCY AM swim: 500 swim 12x50 @ 1:00 odd: kick/drill, even: drill/build 6x200 @ 2:30 7x100 @ 1:10 100 EZ Total: 3100 PM swim: 500 swim Water Polo! Total: 500
Wed Apr 3rd, 2013 Zones are 2 DAYS AWAY The 2013 Masters South Central Zone SCY Swimming Championships are this weekend Fri Apr 5 - Sun 7, 2013 Psych Sheet Tentative Timeline Meet Information Entered: FRI Event 2 Men 400 Yard IM 1 Davis, Ross C 46 WMST-25 4:30.30 2 Rasmussen, Anders M 49 TXLA-43 4:34.56 3 Armstrong, Jonathan W 37 WMST-25 4:36.37 4 Wiggans, Keith 34 TXLA-43 4:38.94 5 Sauer, Jim 55 TXLA-43 4:39.00 Event 4 Men 1650 Yard Freestyle 1 Patten, Bobby 50 DAMM-26 17:45.22 2 Alley, David W 38 TXLA-43 18:00.00 3 Armstrong, Lance E 41 WHAC-43 18:00.00 4 Rasmussen, Anders M 49 TXLA-43 18:01.37 (should I swim it or scratch?) 5 Wood, Steve 52 RIDG-26 18:45.67 6 Wood, Larry W 59 TXLA-43 19:00.00 7 Worrel, Dick 59 TXLA-43 19:00.00 8 Cleveland, James A 40 UNAT-0 19:15.00 SAT Event 11 Men 100 Yard IM 1 Zolno, David J 24 TXLA-43 54.00 2 Vogel, Jake N 25 WHAC-43 54.50 3 Davis, Ross C 46 WMST-25 56.00 4 Rasmussen, Anders M 49 TXLA-43 56.53 5 Heber, Scott 46 DAMM-26 56.75 6 Dill, Scott 40 TXLA-43 57.00 7 Armstrong, Jonathan W 37 WMST-25 57.37 8 Wood, Steve 52 RIDG-26 57.89 9 Guthrie, David M 52 TXLA-43 58.00 10 McKee, Chris 33 TXLA-43 58.20 11 Quintero, Chris L 19 TXLA-43 58.88 12 Baxter, Kyle E 26 PCAT-26 58.89 13 Varozza, Mike J 45 TXLA-43 58.93 14 Talma, Mark R 26 STFF-25 59.00 15 Hoffman, Keith T 54 UNAT-0 59.10 16 Schroeder, Brian 25 UNAT-0 59.20 Event 15 Men 50 Yard Breaststroke 1 Zolno, David J 24 TXLA-43 27.00 2 Guthrie, David M 52 TXLA-43 28.00 3 Wiggans, Keith 34 TXLA-43 28.10 4 Heber, Scott 46 DAMM-26 28.75 5 Huggins, Dale R 40 TXLA-43 28.84 6 Marx, Jeff 48 NITR-43 29.00 7 Hoffman, Keith T 54 UNAT-0 29.20 8 Putterman, Dean E 50 COOG-25 29.30 9 Armstrong, Jonathan W 37 WMST-25 29.37 10 Baxter, Kyle E 26 PCAT-26 29.61 11 Rasmussen, Anders M 49 TXLA-43 29.62 12 Killeen, Robert J 50 TXLA-43 29.80 13 Neville, Richard 56 FAST-26 29.90 14 Dill, Scott 40 TXLA-43 30.00 Event 19 Men 50 Yard Backstroke 1 Rasmussen, Anders M 49 TXLA-43 25.62 2 Wood, Steve 52 RIDG-26 25.67 3 Bailey, Bradley H 43 TXLA-43 26.00 4 Davis, Ross C 46 WMST-25 26.99 5 Ziegler, Trevor 24 UNAT-0 27.15 6 Schroeder, Brian 25 UNAT-0 27.40 7 Hoffman, Keith T 54 UNAT-0 28.40 8 Kone, Bruce C 55 RICE-25 28.50 9 Perry, Guy 42 TXLA-43 28.50 Event 21 Men 200 Yard Breaststroke 1 Guthrie, David M 52 TXLA-43 2:13.00 2 Bass, Bill 44 WMST-25 2:19.38 3 Marx, Jeff 48 NITR-43 2:20.00 4 Dill, Scott 40 TXLA-43 2:20.00 5 Rasmussen, Anders M 49 TXLA-43 2:22.00 6 Armstrong, Jonathan W 37 WMST-25 2:22.37 7 Hoffman, Keith T 54 UNAT-0 2:25.50 8 Baxter, Kyle E 26 PCAT-26 2:26.25 SUN Event 31 Men 100 Yard Breaststroke 1 Zolno, David J 24 TXLA-43 57.00 2 Guthrie, David M 52 TXLA-43 59.50 3 Vogel, Jake N 25 WHAC-43 59.99 4 Wiggans, Keith 34 TXLA-43 1:01.40 5 Hoffman, Keith T 54 UNAT-0 1:02.60 6 Marx, Jeff 48 NITR-43 1:03.00 7 Talma, Mark R 26 STFF-25 1:03.00 8 Bass, Bill 44 WMST-25 1:03.31 9 Ziegler, Trevor 24 UNAT-0 1:03.32 10 Heber, Scott 46 DAMM-26 1:03.50 11 Baxter, Kyle E 26 PCAT-26 1:03.52 12 Armstrong, Jonathan W 37 WMST-25 1:04.37 13 Huggins, Dale R 40 TXLA-43 1:04.44 14 Putterman, Dean E 50 COOG-25 1:04.50 15 Davis, Ross C 46 WMST-25 1:04.93 16 Dill, Scott 40 TXLA-43 1:05.00 17 Rasmussen, Anders M 49 TXLA-43 1:05.99 Event 35 Men 50 Yard Butterfly 1 Vogel, Jake N 25 WHAC-43 23.50 2 Bailey, Bradley H 43 TXLA-43 24.00 3 Kainz, Ceazar J 21 CBA-43 24.10 4 Nelms, Brandon L 28 PCAT-26 24.10 5 Rasmussen, Anders M 49 TXLA-43 24.34 6 McKee, Chris 33 TXLA-43 24.70 7 Heber, Scott 46 DAMM-26 24.75 8 Killeen, Robert J 50 TXLA-43 24.80 9 Varozza, Mike J 45 TXLA-43 25.00 10 Glass, Mark W 38 WMST-25 25.33 11 Armstrong, Jonathan W 37 WMST-25 25.37 12 Wood, Steve 52 RIDG-26 25.67 13 Schroeder, Brian 25 UNAT-0 25.80 14 Kone, Bruce C 55 RICE-25 25.86 15 Patten, Bobby 50 DAMM-26 25.88 16 Putterman, Dean E 50 COOG-25 25.90 Event 37 Men 100 Yard Backstroke 1 Rasmussen, Anders M 49 TXLA-43 54.99 2 Quintero, Chris L 19 TXLA-43 55.74 3 Wood, Steve 52 RIDG-26 56.78 4 Mayer, George 24 UNAT-0 57.00 5 Ziegler, Trevor 24 UNAT-0 57.49 6 Schroeder, Brian 25 UNAT-0 57.70 7 Alley, David W 38 TXLA-43 59.00 8 Toren, Jared M 32 TXLA-43 1:00.00 Event 43 Men 200 Yard IM 1 Vogel, Jake N 25 WHAC-43 1:59.31 2 Davis, Ross C 46 WMST-25 1:59.99 3 Rasmussen, Anders M 49 TXLA-43 2:03.59 4 Heber, Scott 46 DAMM-26 2:05.00 5 Wiggans, Keith 34 TXLA-43 2:05.48 6 McKee, Chris 33 TXLA-43 2:07.80 7 Armstrong, Jonathan W 37 WMST-25 2:08.37 8 Guthrie, David M 52 TXLA-43 2:09.00 9 Schroeder, Brian 25 UNAT-0 2:09.00 10 Baxter, Kyle E 26 PCAT-26 2:09.15 11 Dill, Scott 40 TXLA-43 2:10.00 12 Sauer, Jim 55 TXLA-43 2:10.00 13 Toren, Jared M 32 TXLA-43 2:12.00 14 Jones, Shawn 38 DADS-25 2:12.95 15 Talma, Mark R 26 STFF-25 2:13.00 16 Hoffman, Keith T 54 UNAT-0 2:15.11 Event 51 Men 1000 Yard Freestyle 1 Alley, David W 38 TXLA-43 10:35.00 2 Armstrong, Lance E 41 WHAC-43 10:40.00 3 Rasmussen, Anders M 49 TXLA-43 10:49.99 4 Gogulski, David H 44 NITR-43 11:10.47 5 Sauer, Jim 55 TXLA-43 11:20.00 6 Worrel, Dick 59 TXLA-43 11:20.00 7 Siegel, Craig 55 TXLA-43 11:30.77 8 Wood, Larry W 59 TXLA-43 11:40.00 9 Gibson, Kip E 57 UNAT-0 11:42.80 10 Killeen, Robert J 50 TXLA-43 11:55.00 11 Montgomery, Jim 58 DAMM-26 12:00.00 12 Coates, Ed M 47 TXLA-43 12:00.00 13 Cothren, Jack 63 BUMS-4 12:17.00 14 Kadas, Chris W 50 TXLA-43 12:38.86 15 Wright, Stephen S 54 TXLA-43 12:40.00 16 Walker, Donald M 54 MOST-43 12:45.00 ~ ~ ~ ~ Whitney Coached 6:30 dove in around 6:45 SCY UT Swim Center main pool Swam with: Todd Marcio and David next to Keith, Mike, Ned Warm up went around 300 Main Set 5 x 100 on 2:00 desc 200 easy 5 x 50 on 1:15 desc 200 easy Next Meet: Days Till SC Zones Meet Info 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
Swam w/ Dave, Dave, Dave and Danny. Fly was working today. Did a lot of stroke/kick. SCY 600 Warm up 6 rounds of: * 200 IM - 3:00 If under 2:45, substitute 50 stroke w/ 50 kick. Eventually ended up at 150 kick/50 stroke * 6 x 25 stroke - :40 50 Easy 4 x 100 Fly - 1:45 0/25/50/75 kick 1:00 Break 4 x 100 IM - 1:45 25/50/75/100 kick 50 Easy 100 Timed kick (1:23) 16 x 25 - :30 Odds no breath, evens easy 16 x 50 kick w/ fins - 1:00 Odds underwater sdk down/easy back, evens IM Order 200 Cool down (5100 Total)
I was still sore this morning, but this was another recovery workout which helped a lot. Not only am I sore but I feel quite fatigued. I have been trying to force mySelf to eat between workouts even though I have not been that hungry, and drink a lot of electrolytes. 400 free with snorkel 6x50 catchup on 1 min 12x75 IM rotating order on 1.05 8x50 with fins swum as 25 free 25 under water kick on 1 min 6x200 swum as 50 back, 100 free, 50 back on 2.45 1000 with snorkel 6 beat kicking 100 easy Total 4300 This afternoon we are working on timed 500s so fingers crossed I can hit a good rhythm and will be over this period of feeling cruddy. I sort of expected to hurt this week but hoped I would be able to put some good sets together. Still a long way to go this week and hopefully I will start to feel better soon.
Today I started to barely hit some times I used to be able to do. I will have to do a test set next week to see where I am. 500 free 500 free kick w/zoomers 5x100@1:35 free w/strapless paddles & bouy held 1:22's 1 minute rest 5x100@1:30 free w/paddles & bouy held 1:19's 300 free kick w/zoomers 200 breast kick 200 Free for time went 2:45 100 free EZ 200 1 arm fly drill Total 3000 yards
No team practice today, so I took a dip in the lap swim session. With spring break going on there are no lessons, so the first hour has all 6 lanes available for lap swim...how nice! I had a lane to myself for most of my swim, and my lanemate I did have wasn't too bad of a swimmer...he was a tad slower than the 1:20/100 base interval I was doing, so we basically swam the same...somewhat. Warmup: 800 Free 6 x 100 SDK w/ long fins @ 1:30 (1:10-1:15 cruising) 400 Free Pull 200 Back EZ (2000/2000) Main Set: All @ 1:20/100 Base just swim EZ, still building my aerobic back up to where it was 2 weeks ago 3 x 200 Free Pull @ 2:40 (2:20s) 3 x 150 Free Pull @ 2:00 (1:48s) 3 x 100 Free Pull @ 1:20 (1:08s) 3 x 50 Free Pull @ :40 (:34s) (1500/3500) 100 EZ Back -------------------------- 3600 in 55 min. and outta there. They were combining down to 3 lanes plus public swim during spring break time is crazy nutso on the other half of the pool. Good maintinence swim...I'll have normal team practice tomorrow night. LMSC Champs meet this weekend in Idaho. 200 Back, 100 Breast, 200 IM on Saturday 200 Fly, 200 Breast, 500 Free on Sunday Mostly just fun events. I'm sure I'll be in a few relays as well.
I tried taking a nap between practices today but my Weimaraner's, Polly and Poppy were not very helpful, barking at anything that moved. Oh well I did get a long lay down and then read a few chapters of the latest Bernard Cornwell book 1356(which is quite good so far). I headed to the pool for a 6pm workout and this was a longish recovery workout focused on the kicking and turn problems I mentioned this morning. Warm up 800 reverse IM twitch 12x75 kick, drill, swim on 1.10 Set1 6x200 perfect swim with snorkel working DPS on 2.40 Set 2 3x(3x100 over kick free on 1.30, 3x50 kick 12.5, swim+kick 12.5 x 2 on 50, 150 back on 2.05) Set 3 2x500 perfect stroke on 6min working walls push off on back Warm down 10 easy Total 5500 Despite being very sore this was much easier. Not easy, just easier. I think if I had not done the last two days this would have been a pretty easy workout but this was longish and I was sore before, during and after the workout. Tomorrow is another day and hopefully I will start to feel better.
Updated April 2nd, 2013 at 09:34 PM by StewartACarroll
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