Swim/LCM/Solo @ Mason:
2 x 50 scull w/agility paddles
2 x 50 caterpillar fly drill w/agility paddles
6 x 50 DPS free w/agility paddles @ 1:00-1:10
6 x 30 UW + 20 EZ back kick w/fins @ 1:15
8 x 30 burst + cruise @ 1:15
4 x (50 AFAP w/fins + 250 EZ)
fly = 26 high
free = 25 mid
breast = 30 high-31 flat
back = 28
-- very good times for me, but I was completely shot after these sprints
4 x 50 DPS back w/agility paddles @ 1:15
Total: 3200 m
Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
AM only LCM + Crossfit
12x75 @ 1:15 50 FR/25 STRK I.M. order no FR
5 @ 1:30 (held 1:18s)
5 @ 1:25 (held 1:17s)
5 @ 1:20 (held 1:16s)
30 kettle bell swings @ 55 lbs
Back in the water after a four day break ...
400 Fr with snorkel/200 Back/200 IM drill
4 x 50 on :50 (burst and cruise)
10 x 150 on ~2:25
- 50 = kick into
- 100 pull w/ buoy (odd) or 100 swim with Agility paddles (even)
4 x 50 on :50
- 25 FAST IMO into
- 25 Fr DPS
200 Dolphin Dives in Deep with snorkel as loosen and out
(Solo/Rec/2900 yds/50 min)
Busy weekend. Worked all day Friday, then went to my wife's graduation ceremony on Saturday. She completed an AA in Liberal Studies from the Community College of Vermont, and all of the districts walked up north at Norwich University. Lena is the first in her family to complete a college degree and in doing so keep a promise to her grandfather made many years ago. I am so proud of her!
Back to work on Sunday, when another heavy storm moved in, which is notable only in that the rain overpowered the roof and our brand new pharmacy was taking on water! It was 10 minutes before closing with two customers in line, so I grabbed plastic garbage bags to cover the registers/computers and had to write out hand labels due to a lightning strike that knocked the server out of commission. Leaving late, I headed up to the nursing home (after getting drenched) to lead the service as I do the first Sunday of the month, then back to work to officially close out the day and assess damage. After that, went to church were we celebrated Lena's accomplishment afterwards.
Yesterday I had determined to get up to swim before work, and did so but went back to bed after figuring I wouldn't be able to stay on my feet for 12+ hours. So, four days dry (well, mostly) but very busy. Now a nice day off today, away from high heat and storms, so outside work will be tackled with the hope of a motorcycle ride before Masters practice tonight.
Updated June 4th, 2013 at 10:14 AM by rxleakem
This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my workouts on index cards that are laminated so they hold up well around water.
I probably did not warm down as well as I should but had to get to work.
1000 free as 200S/200P/200S/200K/200S
3 time thru with zoomers:
1x200@5:00 fly kick on back
2x100@2:30 fly held 1:45's
4x50@1:15 alt 50 rt arm/50 lt arm
200 free EZ
Total 3000 meters
Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots.
It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend.
600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time.
600 Free Pull
20 x 100 Choice @ 2:00 - stretch out or whatever
I did every 5th one as 50 Fly/50 Free...all others were all Free.
Held 1:22-1:23s on all of them
16 x 50 SDK w/ long fins @ :55
I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40
300 EZ and out
4 x 50 scull w/agility paddles @ 1:10
6 x 25 shooters w/fins @ :45
2 x 50 torque drill @ 1:30 RI
8 x 25 burst+ cruise @ 1:00
4 x (75 @ 100 pace w/fins + 75 EZ)
-- 2 swim (fly/breast), 2 kick
-- time were sucky
12 x 25 w/parachute @ 1:00
-- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
5 x 50 DPS free w/agility paddles & fins @ :50
Gym: (took Lil Fort to run during deluge)
RC/scap es, 20 min
power wheel rollouts, 3 x 15
captains chair leg raises, 3 x 20
back extensions w/plate, 25 x 1 x 15
foam rolling, 10 min
Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.
Updated June 3rd, 2013 at 09:04 PM by The Fortress
Swam w/ Dave, Dave and Roger. Hurt my back pretty bad on Saturday and it was still painful this morning. I had no flexibility and flip-turns as well as any undulation hurt. Pretty much kept to freestyle and breaststroke but was able to do some fly near the end.
800 Warm up
4 Rounds of:
* 25 fly/50 Free - 1:10
* 50 fly/25 Free - 1:10
* 75 fly - 1:10
Didn't do any fly. Took it easy and mixed pull with free.
16 x 100 - 1:40 Up/Down kick (:10)
Pushed a little harder here but kept open turns and mixed in some sculling when the kick began hurting.
6 Rounds of:
* 25 Kick/25 stroke (br) - :50
* 50 stroke - :50 (alternate back/fly)
100 Fly/50 Kick/100 Fly -> out of time
I woke up early this morning thinking work,which is never a good start to the day. I felt tired and sluggish in the water.
400 free with snorkel
6x50 catchup drill on 55
5x(100 kick on 2 mins, 200 swim on 2.40)
10x50 swum 25 streamline with snorkel, 25 swim on 50
2x400 breathing every 5 with 15 seconds between 400s
10x50 swim on 45
Total 4200 meters
i held 2.25s on the 200s, but felt pretty crappy. Overall an ok workout but I felt awful.
Updated June 3rd, 2013 at 07:47 PM by StewartACarroll
Had to share today with 2 people who could swim and 1 manatee, at least the floating log was not there(he calls himself that not I). Next week the kids will move 1 hour later and there will be more than one lap lane YEAH!!!!
This was a good pace day but I did have to modify my intervals to get around people and stay ahead of them. Lap swimmers don't seem to pay attention to the speed of the people they jump infront of. So I don't feel bad mowing them down!
4x50@1:00 free as 25 fist drill/25 swim
4 times thru:
300@5:00 free w/paddles & bouy held 4:40's
100@2:00 free fast went 1:36, 1:36, 1:35, 1:34
200@3:30 free w/paddles & bouy went 3:17, 3:15, 3:15, 3:15
100@2:00 free fast went 1:35, 1:37, 1:36, 1:34
600 free EZ
Total 4000 meters
Started off the day with a little timing of the morning session with my older daughter. Gotta get in the volunteer hours with the team of course. Saw some fast 10 & unders too. I finished this about 11:00, and didn't have my first event under after 3:00pm so I went home for a while and got some work done as well. No rest for the weary!
Got to the pool and warmed up a little bit in the deep tank, probably a total of 400 meters at the most. My first event was the 100 Fly, which I was seeded 3rd in, with my "best time" (1:03.1) from when I was age 22 or 23. It was the only event that I really wanted to do today anyway.
100 Fly - 1:06.3 - good enough for 3rd place!!
I actually earned one of the cool medals that the team purchased this year for the Top 3 places! I didn't figure I would be able to get one, but I guess I was wrong.
1st place was a 1:00, 2nd was 1:05.5, 3rd-7th was 1:06.3 to 1:07.0, so I got the lucky end of the reach at the wall.
The rest of my day was just survival mode to get through my events...3rd day of a meet, and recovering after my sickness last week, this is all I could do:
200 IM - 2:37.xx
31.5 / xx
xx / 34.0
200 Back - 2:49.
Is it bad that my 200 Breast time was only 13 seconds slower than this??
whatever...I need to remind myself that only Fly and Free are to by swum in LCMeters from now on...and maybe the 400 IM
200 Free - 2:18.0
I felt good on the 1st and last 50s in this, the middle 100 just stunk.
Well, I got in a good amount of racing, and will be able to repeat the freestyle and fly events next month, along with the 400 IM.
After yesterday's rough time with life in general, I managed to wake up this morning feeling great, in fact better than I've been all week long, so I headed in to work like always at 5:00am to get a little more $$$$ in the pocket. Got 8 hours done, and still had about 3 hours at home to take the kids to the school to play, and just relax for a while.
Headed to the pool about 4:00ish to grab a cheeseburger with grilled onions from the concession stand. They're 100% worth it, and don't sit in your stomach, or at least not mine. They had a 30 minute-ish warmup period at the mid-point of the afternoon session (you know how USA-S has to do the "4 hour rule"). I got in about 800 of easy free, some fly drill, and a little speedy stuff, but not much more than 25 up tempo stuff. I already knew I'd be better at this point than Friday's 400 IM. My body was 100% different feeling.
200 Fly - 2:30.25 (same as last season)
31.9 / 36.1
39.7 / 42.0
Yeah the back half hurt a little bit, and I was really feeling stiff around the 150 or a little before. As I pushed off the final wall I could feel that twinge just prior to getting a cramp coming on in my calves. Uh oh. I just slugged through the final 50, trying not to use too much effort on the legs, or risk rescue by the lifeguards. Made it home right about the same time I had last season, so that's a plus.
200 Breast - 3:02.92 (about the same as last season)
42.3 / 47.8
47.5 / 45.4
I told John that I was going to take it out easy, and build the effort and turnover on each 50. I did start easy for sure, and stayed neck and neck with a girl next to me (they swam all the 15 and over events co-ed mixed), until the final 50 when I really went for it with my turnover and lunging forward. My legs just played along, but I powered home well. This is a pretty decent time for me.
The sun was well down at this point, and it had been cooling for the past couple hours, plus the wind was picking up a bit like it always does around here at night. Basically pretty cold no matter who you are. I stayed in my clothes up till about 15 seconds before the whistle to get up on the blocks.
400 Free - 4:48.40 (3 seconds slower than last season)
1:08.xx / 1:14.mid / 1:14.mid / 1:11.low
I was sandwiched between a college girl and another boy in the final heat, and they both got out about a bodylength or more ahead of me within the first 100. I was just eating their wakes for the middle 200, and began to pull up on them both from about the 250 point to the 350 mark. I gave it my all to catch them, but to no avail. Kids...
Tomorrow morning I'll be timing the meet for about 3 hours in the morning with my daughter, and then will get back later in the afternoon again for 4 more races. These ones should be better...at least I'm waiting for the 100 Fly in which I'm seeded 3rd in. I need some hardware!!!
Managed a good workout today dispute the hot temps. Focused on stroke work today
1000 free as 200 SPSKS
Next sets were with monofin
8x25@:45 fly scull drill
8x25@:45 1 arm fly alt rt/lt
200 fly kick on back
8x25@:45 fly fast
8x25@:45 chest press
Remove monofin here
8x25@:45 torque drill
200 fly no equipment for time went 3:26 pleased with this since my best recent time in good temps in competition was 3:11
200 breast kick
8x25@:45 breast pull w/zoomers
8x25@:45 breast scull w/ snorkel
8x25@:45 accordion drill w/snorkel
200 front & reverse scull
200 breast for time went 3:40
200 back kick w/zoomers
200 free kick w/zoomers
5x100@1:45 as 50 free/50 back w/paddles held 1:30's
300 kick free w/zoomers
200 free easy
Total 5000 yards
Updated June 1st, 2013 at 09:23 PM by Donna
AM only LCM (plus torrential rain and thunder (but no lightning) the whole practice)
300 @ :15 rest swim w/ fins + snorkel
4x50 @ :10 rest 25 kick/25 drill
3x100 @ 1:40 Descend by 25s
8x25 @ :10 rest V.S.
6x50 @ 2:15 FAST (29.5, 30.0, 30.0, 29.7, 31.0, 30.5)
6 @ 1:20
3 @ 1:15
4x75 (+ 25 EZ) @ 3:00 FAST (45.9, 47.8, 49.0, 48.8)
6x100 @ 1:20 AE
2x100 @ 1:00 rest (basically a broken 200) I.M. (1:15/1:14 for a 2:29)
Updated June 4th, 2013 at 01:01 PM by Calvin S
My daughter has a two day swim meet this weekend so I was only able to do the 7-8am swim this morning and will have to find some time this week to make up the weights and dry land portion. I felt ok this morning and the extra couple hours of sleep to the rest of the week certainly helped.
8x150 on 2.15 swum 50 free, 50 back, 50 free
100 easy while others finished
10x50 kick on 1min
10x50 wide arm catchup on 50
15x100 swum 5,4,3,2,1 starting at 1.30 and descending to 1.10
5 mins of video and stroke analysis
i really liked the catchup with the hands separated as opposed to the hands coming together. This enabled me to concentrate on a nice 6 beat kick and still keep my free ryhthm. The descending 100 set is one of my coaches favorite sets and we did this frequently when swimming short course, but this was the first long course. I did not feel too good at 1.25 pace but kept pushing and made all the 100s the last one I held 1.08. One of the guys in the next land helped by stopping every other 100 and going for it on the ones he swum, which gave me someone to chase(at least on the first 50). I enjoyed the video work and need to work on head position and higher elbows.
Swam w/ Dave and Tess next to Tucker, Bob and Bob. Tucker got about a 600m head start on me. I eventually caught up by keeping my speed up and using shorter rest intervals. About the time I caught up, he left but Bob and Bob had joined him and Dave and Tess were getting in synch with what I was doing. The problem with pushing hard to catch up is that you get worn out. Tess led the lane which helps out but she is a good bit faster than me and was pushing a tough interval. I hung in as long as I could and switched to pull when I couldn't keep up.
200 Kick w/ Fins
4 x 100 - 1:30
200 Kick w/ Fins
4 x 100 Free down/IM Order back - 1:45
8 x 50 IM Order - 1:00
4 x 100 Free - 1:30
4 x 50 IM Order - 1:00
100 Free - 1:30
4 x 50 IM Order - 1:00
200 Free - 3:00
4 x 50 IM Order - 1:00
300 Pull - 4:30
300 IM, No Free
4 x 50 Free - 1:00
2 x 100 - 1:45
200 Cool down
"Thursday practice do-over"
PM only SCY
800 (300 swim/100 kick)
600 (200 pull w/ buoy + strapless paddles/100 kick)
400 (100 drill/100 kick)
200 I.M. drill/swim
8x25 @ :10 rest w/ fins "Bubble Drill"
1-4 focusing on down kick for FL (kicking on back)
5-8 focuins on up kick (kicking on stomach)
8x50 @ :45 D1-4, 5-8
4x200 @ 2:30 2nd and 4th 50 STRONG
3x150 @ 2:00 middle 50 STRONG
2x100 @ 1:10 1st 75 STRONG
(100 EZ between rounds)
8x25 @ :30 w/ fins + snorkel
odd: HP drill (Human Paddle drill)
even: B&A drill (Bow and Arrow drill)
LCM@FGCU Aquatic Center
Air temp 74, Water temp 78
Cloudy, humidity at 79%
400 FR as 50CU/25RA/25LA/50 SPL-28
200 FR as 2(50 Smooth, 50 Fast)
2(4x50 FR on 1:10)
---200 BK/FR by 100
4x400 FR on 2:00 Rest
from dive, as 50 steady/50 strong
8x50s FR on 1:10, odd @40, even >35
400 FR Smooth
Did not feel that great in Set 1, and then just swam for technique in Set 2, but in Set 3 I had fun swimming fast on the even 50s.
I've been sick since Wednesday night, running a fever, and just overall feeling like BLAH. This morning I woke up and didn't have a fever anymore, and was feeling pretty good so I decided to give it a shot. It's only the "easy" events this afternoon anyway, right??
400 IM Drill
300 IM Kick (no Free)
2 x Dive 50s (I just cruised them)
I was feeling pretty iffy during the initial 500 of the warmup, but figured it was mainly from the after-effects of the past couple days. 1 1/2 hours later was my first race, the 400 IM
400 IM - 5:37.UGH
I was about 15-20 seconds away from where I should have been at, and possible could've been better than that at 100% health.
Splits - I don't recall them all, but:
I felt OK the first 50, but I just didn't have the normal UMPH that I usually do in the fly. It was just downhill from there. At least I wasn't rescued by the lifeguards.
1500 Free - Scratched
It was a decision that was for the best by me and all the coaches. I'd just hate to get stuck in an almost 20 minute race and feel like I couldn't finish it.
On the good side...I will be able to watch Kirk on Jeopardy tonight!! You'd better win dangit!!!!
When I got home from the meet, I took my temperature, and I was back up to 100.7 again. Not good...back on the meds and hydration again. I may have to scrap this weekend altogether. I believe that was my first scratched/missed event as a masters swimmer/renewed age grouper.
2 x 50 single arm fly
2 x 50 scull w/agility paddles
6 x 50 DPS free w/agility paddles
8 x 30 burst + cruise
-- did the first two off the blocks and promptly got yelled at by lifeguard, and so ended my block work
1 x 50 DPS fly
5 x (50 AFAP w/fins + 200 EZ)
1 = fly, 27 flat
2 = fly, 27 flat
3 = backstroke @ 90-95%, trying to work on deeper catch, 29 high
4 = dolphin kick w/board, 28 high
5 = breast, 31
6 x 50 DPS backstroke w/agility paddles @ 1:15
Made it to Mason today amidst life chaos. Was feeling a bit end-of-the-week tired, but laid down some fast 50s. My fly feels better than last summer. I swam 26 out of 31 days in May and got in 8 long course workouts in the less than 3 weeks since nationals. Only 3 weeks until Zones!
I was tired this morning but still had a good workout.
400 free with snorkel
6x50 catchup on 50
10x100 swum 25 streamline kick, 25 free with overkick, 25 streamline kick, 25 free with overkick on 1.40
4x200 on 2.30
3x(2x50 free on 40, 25 under water on 40, 75 fly on 1.30) with fins
2x100 from the blocks fast on 3 mins
I held 2.15s on the 200's and felt strong. Two of my team mates threw on fins and after the first one decided to do a 2x100 relay. I felt good on these but was even more tired when I was done. The 2x100s from the block were tough and I held 1.03s on both. I felt good on the first 50 but half way back on the second on both I tired pretty bad. My daughter has a meet tomorrow so tomorrow mornings workout will be just a swim so I should then have some time to recover before long course again on monday.