SCY @Fort Myers Aquatic Center
Air temp of 88, pool at 83, 90% water clarity.Sunny skies with humidity at 72%
1x400 FR DPS4x50 on :45 desc 1-4
2x2000 FR on 25:00
EZ 200 FR
Warm water again.Doing my best to hold on to my base endurance pace with limited summer training. When my kid's school year starts in early August, I will be able to swim at the FCGU Aqutic Center where the LCM pool consistently has a water temp of between 77-80.My kids are having great summer, and when my 14 year old son returned from his month long trip offering to help with the dishes after dinner, my wife and I continued to be thankful observing his recent developing maturity & responsibility this summer, particularly after a challenging 9th grade year. At this point, things are looking good for his 10th grade year.
Swam w/CSST Masters. I'm finally getting past the altitude and feeling much better in the pool.
800 Warm up
10 x 50 - :50 (3 SDKs on each wall)
100 - 1:20, 150 - 2:00, 2 x 200 - 2:40, 150 - 2:00, 100 - 1:20
100 - 1:20, 150 - 2:00, 200 - 2:40, 150 - 2:00, 100 - 1:20
100 - 1:20, 2 x 150 - 2:00, 100 - 1:20
No fade on the 1:20 pace today. Held 1:12-1:14 pace but I also had a nice draft today.
5 x 150 Pull - 2:00
Gave the lane leader :10 lead to reduce the draft. Felt great on these and descended down to 1:42 on the last one.
4 x 25 - :30, #2, #4 sprint (:14 each time)
150 Cool down
At home with Signe, Susan and Richard.
3 x 100 @ 1:50, 25 drill + 25 swim
3 x 100 @ 1:40 gentle descend
Set I (1000 / 1800)
* 1 x 100 @ 1:45 fast flutter kick w/fins (went 1:10, 1:10, 1:08, 1:07, 1:06)
* 4 x 25 @ :30 swim w/fins
Set II (1000 / 2800)
8 x 50 @ 1:00, pull w/buoy and paddles, build 2nd 25 to 90%
8 x 50 @ 1:00, swim, 25 moderate + "perfect" turn + 25 fast
2 x 50 @ 1:30, swim AFAP (went :29, :28)
** 3000 yards **
I'm just happy this was right here in my hometown. If I would've had to travel in this heat, I possibly wouldn't have gone to the meet. It was 95+ on Friday, 102 on Saturday, and currently on Sunday it 106 degrees outside (it was 104 when I was finished competing). I drank soooo much water, 7-11 slurpees, and Gatorade, and never felt the need to get to the bathroom. It was HOT today.
I only signed up for the one day of this meet because of my work schedule for the summer. As a Line Mechanic for the largest cherry packager in the U.S., we are quite busy during the summer months. I finished off a 62 hour workweek, and have been averaging 60+ for the past month already, and it won't end till the end of August.
I'm only averaging 3 hours a week of swimming, so I wouldn't say I'm in the best shape for competition, but I can get the job done.
Last night I decided to scratch my 100 Back and deck enter the 200 Fly. This was because I dislike backstroke outdoors and LCM, and the 200 Fly stuff at Omaha got me excited to give it another go. This seemed good last night...of course.
200 Free - 2:15.85 SPlits (roughly): 31.5 / 34.5 / 35.5 / 34.0
Good for 10th place and my lone ribbon. I snuck into 10th by a few hundredths over 3 other guys. I would post a picture of myself holding it, but with all the USMS medal pictures lately this wouldn't mean much.
This was around a 1/2 second slower than what I did a month ago, but it still felt fine. I had a good race with the kid next to me, and beat him (hence the good race)
2 hour break till next race: Concession Stand lunch. Double cheeseburger w/ extras.
After ordering I realized that they upgraded the patties to 1/3 pound vs. the former 1/4 pound patties. They asked if I'd like Canadian Bacon on the patties as well. Sure, WTH?!! And some grilled onions as well. Need some good fuel to swim fast, right? It was the best burger I've had in a while.
Finally, comes my onslaught of races in a row...
50 Free: 28.12
A full second slower than what I did in the masters meet a few weeks back. Oh well, dumb race anyway.
200 Fly: 2:31.24
I can't remember my first 100 splits, but the final 2 50s were 39.x and 41.x. Yep, it hurt like that too. I must've been out around 1:10.x or so. I did try to stay under control but my lack of conditioning and the heat definitely got me here.
This deck entry was now becoming a poor choice on my behalf, but oh well, live and die by your choices.
1 second slower than the previous USAS meet performance, but given the conditions of everything, this was a good swim. I'm happy with it, though it won't mean anything.
NOW, THE part!
1500 Free - DNF
Apparently a lot of the guys in the fast heat of the 1500 Free were also in the 200 Fly just prior to this. So I guess their coaches got them to swap the heats 1 & 2 around in the 1500 to allow their kids more rest for the 1500. Just f*(&!ng great for me!! I was the #14 seed in the event, so I knew ahead of time that I'd be in the 2nd heat (normally swum fast to slow), and thay I'd be able to cool down after my 200 Fly, and before the 1500. Well...the seedings for the 1500 were posted DURING my 200 Fly heat, so when I got done I found out that I'd be up in about 2 minutes for a 1500!! WTFF??!??!?!?
I attempted to just man up and ran over to the cool down deep tank to swim two lengths (about 30 yards total), which did nothing for me, and then got back to the blocks in time for the whistle to get up. I dove in and had nothing to give. I figured I'd take a 200 or so EZ to try to cool down and then build back into it, but my body was having nothing to do with it. I realized that I still have another opportunity for this event in 3 weeks, so I just stopped at the 300, and got out. The referee understood why. Still, what's with the last minute modification of the seedings???!!?!? GRRRR
At home with Susan and Aly.
3 x 100 @ 1:50, 25 catch-up + 25 swim
4 x 50 @ 1:00, count strokes on 2nd 25, descend by 50
4 x 100 @ 1:50 gentle descend
Set I (1300 / 2600)
8 x 25 underwater SDK w/fins @ :45
* 1 x 200 @ 3:00, flutter kick w/fins
* 2 x 50 @ 1:00, dolphin kick w/fins AFAP
4 x 50 @ :50 dolphin kick w/ monofin
Set II (2000 / 4600)
slightly modified from Rick Mile's 06/13/12 5:30 AM Workout.
* 1 X 50 @ 1:00
* 1 X 100 @ 1:50
* 1 X 150 @ 2:30
* 1 X 200 @ 3:00
By round - #1) 50 is fast (went :30), #2) 100 is fast (1:08), #3) 150 is fast (cramped), #4) 200 is fast (2:24)
Wrap-up (400 / 5000)
4 x 50 @ ~1:15 hypoxic (breaths per 50 went: 1, 1, 0, 0)
** 5000 **
I felt fairly good on the first half of the main set, but my legs cramped on the "fast" 150 of the last set so I used a pull buoy on the 200 and pushed it and went 2:26. This made me hopeful that I could do a fast 200 swim on the last round, but I really didn't have anything left and the last half was ugly.
7/8 @ Downriver YMCA (9 am)
600 warmup (300 sw, 3x100 odd-kick, even-swim)
2 times through (6x25 stroke :30, 100 easy 2:00)
5x100 kick/swim 2:00 stroke
4x50 recovery 1:00
200 cool down
7/10 @ DRY (8:15 am)
400 wu (300 swim, 100 k)
8x50 d/s IMO 1:00
200 choice (kick, swim)
1x200 Broken fly @ 10 secs RI (37, 36, 35, 38) 2:26 splits are all over the place but glad that I did the swim.
3x100 easy (kick, swim, kick)
8x50 IMO 1:00 (broken 400 IM)
7/14 @ DRY 11 am
300 warm-up (200 swim, 100 k)
8x50 IMO D/S 1:00
2x50 fly 1:00 fairly fast :33 on both... High heart rate again 180 bpm...still concerns me a bit
200 cd (mix of kick/swim)
Got a quick 1000 yards in during my daughter's swim lesson!
Updated July 15th, 2012 at 12:53 PM by kellys
Swam with Bo at CSST master's. The fast lane bailed early for breakfast so Bo moved over and we each had our own lane. Feeling much stronger today.
400 swim/ 200 kick/ 400 pull
12 x 50 - :50 (25 stroke /25 free)
3 times through:
* 7 x 100 (1:25 round 1, 1:20 round 2 & 3)
* 1:00 rest
made 1:15s on round 2, 1:17s on round 3 - altitude getting to me
2 times through :
* 100 kick
* 75 kick
* 50 kick
* 25 kick
7 x 100 pull - 1:20
Did surprisingly well on this set. Yesterday I faded on the pull. Finished strong today with a 1:07.
200 cool down
Got to the YMCA pool a little later than I wanted to, but was able to get into a lane with another former USAS kid. He's retired from "swimming" now, but still gets in now and then to work out. He's about 21 years old, but out of shape. It was nice to swim with him, because at least we kept each other going without the ability to "drop out" when it got tough.
100 Free (I got in a quick swim as he was finishing his warmup)
6 x 150 Free Pull @ 2:15 - I decided to get moving on these and descend them.
Felt really really strong on these.
4 x 75 Free @ 1:10 (other guy did dolphin kick on back w/ fins, I followed in the waves)
6 x 100 @ 1:45
Odds - Free, Evens - Fly/Back/Breast (1 each)
4 x 50 Kick on back @ 1:00
The other kid got out here, so I kept going wanting to get over 3000 for the day
100s @ 1:20, 75s @ 1:00, 50s @ :40, 25s @ :20
Did this as continuous (on interval), dropping off the final distance of each valley like so:
100, 75, 50, 25, 25, 50, 75
75, 50, 25, 25, 50
50, 25, 25
150 EZ EZ EZ
Decided to go fast:
100 Free AFAP from a push (went :58)
not bad, I'll take it
100 EZ and out
Will have to work another 10 hours or so, and then I'll be ready for the meet on Sunday with the USAS kids.
Looking forward to the 1500 (not sure why), but it'll be an adventure.
At home with Susan.
200 25 catch-up + 25 swim
400 IM, 25 drill + 25 swim
Set I (1400 / 2400 total)
8 x 25 underwater SDK w/fins @ :45
4 x 50 @ :50 dolphin kick w/ monofin
4 x 50 @ 1:00 flutter kick
8 x 100 @ 1:30 kick w/fins, 25 dolphin / 25 flutter
Set II (1200 / 3600)
16 x 75
* 4 @ 1:20 descend
* 4 @ 1:10
* 4 @ 1:20 descend
* 4 @ 1:00
Wrap-up (400 / 4000)
4 x 50 @ 1:30 hypoxic, breaths per 50: 0, 1, 1, 0
** 4000 **
Santa Clara Swim Club Masters - SCY
16 x 25 @ :30, drill IM order
8 x 50 @ 1:00, 1-4 breath every 5, 5-8 breath every 9
16 x 25 @ :40, flutter kick. every 4th AFAP
8 x 50 @ 1:00, do a very fast turn, six SDKs, two strokes before breathing, and cruise to the wall
16 x 25 @ :30, pull with buoy and paddles
4 x 20 @ :20 AFAP
4 x 25 @ :30 AFAP
** 2500 yards **
I was surprised at how hard the 8 x 50 set was. My dolphin kicking is slow and my core strength isn't where it might be, so by the third one I was really gasping by the time I breathed after the turn. Guess I know what (else) I need to work on .
Swam at the community rec center last night and then made the CSST masters workout this morning. What a difference a good pool makes! Helped that I dropped 1000 feet of altitude. But the cooler waters and people to swim with have been sorely missed.
Thursday - SCY
400 warm up
5 x 200 kick - 3:45
10 x 100 pull - 1:20
5 times through:
* 4 x 50 I'm order
3 times through :
* 100 kick - 1:40
* 100 pull - 1:40
200 cool down
150 warm up (got in late)
8 x 75 - 1:10? 25 stroke, 50 choice
4 times through :
* 100 easy - 1:30
* 4 x 50 - 1:00 odds easy, evens hard
5 times through :
* 50 easy - 1:00
* 4 x 25 hard - :30
3 x 100 kick
4 x 200 pull - 2:40 (I did 150s - altitude finally got me)
150 cool down
Woohoo!!! I made it to the outdoor pool for a few laps tonight, since everything was closed around here on the 4th, and I didn't really want to swim only twice this week. This was a crowded day for my timeline, and finally I get to relax.
5:30am-4:15pm - Work - been working on the same rebuilding project for the past week, and I'm getting sick of it.
5:00-5:40pm - Swim, cost me $3.00, but I got to swim. Normally I just swim with my YMCA membership at the Y pool, but this time slot worked today.
5:55pm - got home to pick up my son and get him to swim lessons at another pool.
6:15-6:45pm - Son's swim lessons...he's doing quite well, and is now able to swim the width of the basement YMCA pool which is about 3 lanes wide (maybe)
7:00pm - McDonalds/7-11 and a Redbox movie
7:15pm - relaxation Ahhhhhh
22 x 100 Free @ 10-15 seconds or so
I felt like I was holding 1:10s or so, maybe a bit faster
I just rested a few between each one, since they don't have a pace clock anywhere at the outdoor city pool. The swim team keeps theirs locked up in the storage.
8 x 25 @ :10 rest
Odds Fly, Evens Free Fast
2500 SCY in the LCM pool
Got this done in 40 minutes, so I was happy with the effort.
We had to swim widths because of swim lessons in the shallow end. Not a problem for that part. Problem is the complete lack of lanelines, and you always have to be on the lookout for the swimmer going outside of their lane while floating on their back or something. At least they do have painted black lines going the SCY direction as well, so that helps. It was more or less an OW adventure with the amount of waves created by the swimmers plus the wind coming through!
This Sunday I've got my 4 races in the USAS meet. It's going all three days, but I'm only doing the one day since it'll fit with my work schedule.
200 Free, 100 Back, 50 Free, 1500 Free
Now that it's been swum at Nationals, I'm ready to see where I can get myself ranked in the 1500 now. I'd like to improve in the 200 Free as well. I think I'll just "go for it" from the start and see what happens.
Everything went smoothly on the trip to Omaha! Got to the pool before 5:00. The comp pool wasn't an option because the meet was way off schedule. No matter because the warm up pool was divine. I stayed in the 25 meter lanes and just loosened up, no more than 500. Did four starts on the wedge blocks using setting #2. So much more power! Not as sure about the backstroke starts ... There are two choices for hand position -- one higher and one lower than I'm used to. I probably go with the high one. Those FINA walls are slippery.
I'm happy just to feel a glimmer of excitement. The power outage was a real joy sucker. I'm ready for another good nights sleep since the 50 free isn't until 11:55 tomorrow.
At home with Susan and Richard.
200 reverse IM
200 25 catch-up + 25 swim
4 X 100 @ 1:40 DPS
Set I (1400 / 2800)
4 x 50 @ 1:00 dolphin kick w/ monofin
6 x 100 @ 2:00 kick, even flutter, odd breast
6 x 100 @ 1:30 kick w/fins, odd flutter, even dolphin
Set II (1600 set/ 4400 total)
4 x 100 @ 1:45 descend to 85% effort, focus on technique
100 fast (went 1:09 with a pull buoy)
3 x 100 @ 1:45 descend to 85% effort, focus on technique
100 fast (went 1:10)
2 x 100 @ 1:45 descend to 85% effort, focus on technique
100 fast (went 1:08)
1 x 100 @ 1:45 85% effort, focus on technique
100 fast (went 1:11)
** 4600 **
This workout was deceptively hard. I used a pull buoy (but no paddles) on the first set of 100s so I could focus on my arm timing, forgot to drop it for the fast 100 and went a 1:09 anyway. This is fast for me so I was hoping the other 100s would be fast too, but my arms turned to mush on the second set of 100s and by the end I was really struggling.
I used the monofin for the first time since I got blisters using it three weeks ago. The blisters were on the joints of my first two toes of both feet, so they took a surprisingly long time to heal. I am not sure how to prevent the same thing from happening again because when I kick hard my feet slide inside of the foot pocket slightly.
Swam at community center outside Colorado Springs. After struggling all week, I discovered three things working against me. First, the altitude. Still hurts but I'm getting used to it. Second, I found the posted pool temp... 85 . I thought the altitude was why it felt warm. Turns out it was just warm. Finally, there are two jets that focus water directly into the middle of the three lap lanes. I either get the full force of one jet in the outside lanes or the combined force in the middle. I look at it as good training even if it is wearing me out. Less yardage today. This was all I could stand.
400 warm up
10 x 100 up/down kick - 1:45 (:10) start w/50 fly, 50 free
did first 5 base stroke fly, last 5 free
800 IM (14:00 - needed 2 30 second breaks)
2 times through:
* 400 IM - 7:00
* 100 easy - 2:30
200 cool down
Went to an outdoor Y later with the kids and did another 200 yards.
4 bursts and a build 25, rest easy
15-20 min RC & stretching
Still feeling somewhat discombobulated. For once, I'm glad my best events aren't on day one of the meet. I think I'm going to need a "get the cobwebs out" swim. 50 free is my first event. I expect that to feel somewhat rough as I've not done any sprint freestyle in practice at all. Or any freestyle really.
I did check in for the 200 back. Off to start packing!
SCY @Fort Myers Aquatic Center
Air temp of 90, pool at 81, 100% water clarity.
Sunny skies with humidity at 75%
1x1000 REV IMO
5x200 FR on 2:30
3x500 DR/S by 50 on 1:00 rest
1) BR, 2) BK, 3) Fly
10x100 on 1:30 as:
Odd # Cruise FREven # Fast IM Desc 1-5
Results:Odd FR 100s 1-9, 1:10 ave
EZ 200 FR
What difference it makes when the water temp is 3-4 degrees cooler!The SWF summer weather has arrived; hot humid mornings with air temp over 80 by 8am, slightly dryer heat of 90 by noontime, with off/on traveling thunderstorms in the afternoons.My freestyle "feel" and "form" appear to still be intact after 5 weeks of inconsistant and more casual workouts. Swimming Fly and Br is still satisfactory as well, but the backstroke feels clumsy and unstable. From about June to September, it is my experience that the sun glares down at me more direct and intense when I do backstroke and therefore I do it less.Lee County schools will reopen in early August, so when the kids are back in class, I should be a be able to start rebuilding my FR endurance base for some 5K OW swims in October.
Back at the community pool outside Colorado Springs. Had a lane to myself and swam solo. Did a little better today. Finished off where I left yesterday and then moved on to some IM stuff. Still taking it easy and very frustrated with my lack of speed and recovery. Once I was done with my first set, I noticed my fins were missing. I looked around and found nothing. The fins are duct taped and barely holding together. Could not imaging anyone actually stealing them. I asked a lady playing with her kids if anyone had seen them. She checked with her kids and they sheepishly pointed to the middle of the pool where they had been abandoned. After a quick scolding, they returned them. I didn't care so much about them being in trouble... but I was glad to have my fins for a set later.
400 Warm up
150 Free - 2:00 / 125 Free - 2:00
150 Free - 1:55 / 125 Free - 1:55
125 Free - 1:50 / 100 Free - 1:50
125 Free - 1:45 / 100 Free - 1:45
125 Free - 1:40 / 100 Free - 1:40
125 Free - 1:35 / 100 Free - 1:35
125 Free - 1:30 / 100 Free - 1:30
100 Pull - 1:25 / 75 Pull - 1:25
100 Pull - 1:20 / 75 Pull - 1:20
100 Pull - 1:15 / 75 Pull - 1:15
75 Pull - 1:10 / 50 Pull - 1:10
75 Pull - 1:05 / 50 Pull - 1:05
75 Pull - 1:00 / 50 Pull - 1:00
75 Free - :55 / 50 Free - :55
50 Free - :50 / 25 Free - :50
50 Free - :45 / 25 Free - :45
50 Free - :40 / 25 Free - :40
50 Free - :35 / 25 Free - :35
50 Free - :30 / 25 Free - :30
Too exhausted to make :30
4 Times through:
* 200 Kick (IM Order by iteration)
* 100 Swim (IM Order by iteration)
4 Times through:
* 5 x 50 Swim (IM Order by iteration), descend
200 Cool down
w/u: 200 FR/200 IM drill
10 x 200's various
- drills, kicks, swim, stroke work
200 float and out
(Solo/Hoosick Falls Pool/2600yds/45 min)
Wow. This last week has been a blur due to a nasty head cold, which was very similar to one I had at the beginning of the year. Last Monday during my double I swallowed some water, then the sore throat, mucous machine and sinus clogging began. I missed the Berkshire's swim at Richmond Pond (although Brent was able to go) and battled this illness while working, taking a nap during lunch and basically sleeping whenever I have been home. Big disappointment. Add to that the closing of our town's pool for at least July and August for repairs to the building around the pool due to chlorine exhaust corrosion, and I am bumming!
The nearest pool is just across the NY border in Hoosick Falls, an outdoor, five-lane 25yd pool built in the 60's. I have never been there before, but since I am feeling somewhat better I headed over today for the "workout" above just to get into the clear water on the beautiful morning we had. The pool is concrete, but has a liner like the KMart pool I have in the backyard. You can't really do flipturns (and I didn't) because when you push off, there is two inches of play between the two membranes. Wild stuff. There is a really interesting cross current too, between the diving well on the southwest side of the pool and the kiddie splash area on the northeast side, which was pretty trippy.
Hey, it's a place to swim. I have tomorrow off and then work Thursday, and on Friday the family and I are heading up to Newport to get checked in for the Kingdom swim. Not exactly the type of taper I was planning on before my first ten mile swim. Some things we just don't have control over, and can only make the best of the circumstances were in. I am not able to take a full breath without coughing, so my focus for the swim is completion and also meeting the forumites who will be there.
I do have access to one of the gyms in town now, so I will be dropping in next week to work on cardio. Peaks for Portland is two weeks after Kingdom, and I plan on supplementing my training with some more lake swims to keep jbs and slknight at bay. Next week I will be heading back to Phili for my daugther's orientation at Drexel, so I might try to meet up with Tom again for a swim. After Peaks, I will restart the lifting program in earnest (although I am still using my bands to keep my shoulders strong for the swims at this point).
Good luck to all you Natsy folks this weekend, that pool looks amazing! Maybe they'll keep the flame throwers loaded for a few swim!
Week of 7/1
Quick weights workout...bench, squats, tri extension (balance on one leg), med ball wood chop, arm curls, and up/downs
Want to get back to these quick weight workouts on off-days from the pool. My times are faster in meets when i do these. I am planning on doing the Dearborn Masters meet on 7/22. Not having access to a LC pool will be challenging but I'm looking forward to swimming the 200 fly and breast during that meet.
First workout at Downriver YMCA in several years...felt good to get back there.
3 times through...
200 swim/100 Kick (#1 Free, #2 Back, #3 Breast)
8x25 drill/swim fly
150 fly straight (building toward 200 fly)
8x50 drill/swim RIMO 1:00
The goal for these straight fly swims is to maintain my stroke rate while holding the same time. The last 50 of that 150 straight I added one stroke per length. Need to work my walls more and do a deeper chest press to maximize my distance per stroke. Ran into one of my old teammates from the DRY team...he mentioned that there is a group that still works out on Sunday mornings. Looking forward to joining them again.
400 wu (300 sw, 100 k)
4x100 d/s RIMO 2:00
6x50 1:00 (odd free, even back)
8x25 fly max 6 strokes per 25
Had to stop a little early. Went down to one lap lane. Too crowded! Having a hard time keeping my heart rate down. It's been so hot this week. That could be part of the issue.
Updated July 8th, 2012 at 11:46 AM by kellys