1 X 200 3:00 3:00
1 X 100 1:45 1:30
4 X 50 kick 1:15 1:15
Descend kicks 1-4
Three rounds. Round 1 intervals left, 2&3 right.
1 X 50 easy 1:00
1 X 50 fast 1:00
4 X 25 sprint kick :40
Four times through
10 X 125 pull/free 2:30
75 cruise/50 fast
1 X 50 @ 100%
1 X 100 easy
Four cycles on 4:00
WARM DOWN: 4 X 50 easy 1:00
Updated December 6th, 2012 at 02:06 PM by RickMile
Swam w/ Ray, Dave, Dave, Dave, Roger and Danny. Did another power hour format. I pushed it a little harder today. IM all the way down to 100s and free/pull on the way back to the 400s.
200 Warm up
2 x 400 IM - 6:00
2 x 300 IM - 4:30
2 x 200 IM - 3:00
2 x 100 IM - 1:30
100 Free/125 Pull - 1:30
200 Free/250 Pull - 3:00
300 Free/375 Pull - 4:30
400 Free/500 Pull - 6:00
The hardest IM was the first mainly because I wasn't warmed up yet. After I got going, I was able to get 10-15 seconds rest on all but the 100s. Going back up was fairly tough because I was very tired. I got enough time on the pulls to remove my paddles and push off for the next distance up. After the 300 and 400, I was able to recover a good bit and make 5:46 on the 500 pull.
8 x 50 - 1:00 (4 x 50 Swim, 50 kick, IM Order)
8 x 50 - 1:00 Down sdk w/ fins, back easy
200 Cool down
w/u: 200 FR/200 BK/200 IM
Go two times through:
- 25 EZ, 25 Build, 50 DPS
- 25 AFAP, 75 EZ
- 75 EZ, 25 AFAP
(one fr, one back)
4 x 25 Burst and Cruise on 1:15
(fr, bk, fly, fr)
200 loosen and out
(Solo/Rec/1500 yds/35 min)
I put off swimming yesterday in order to join the Masters team in the evening. Got a call, after lap swim was over, telling me that the lifeguard went AWOL and no Masters practice.
So, no swim, but it was beautiful day yesterday, even with a little rain. I was able to reorganize the garage so that my wife's car will be protected by the snow. My van doesn't fit, so I just went though things, condensed and prepared for a Goodwill and recycle run. Now, off to work two 12's, then a quick swim on Friday before heading to Boston early Saturday morning
I arrived a bit late today after my son's lessons running over a bit, but that's all good. I only missed the warmup. Who needs a bunch of random sculling drills anyway?
Did 100 Yards Free while they finished up warmup
16 x 25 Underwater SDK w/ fins (I didn't use any fins) @ 1:00
We were divided into 3 separate lanes, and each lane had a different set of approximately the same total time to complete. We were separate by John to the lanes he thought would suit each of us best.
I'm calling this the "Main Set":
4 x 100 Free @ 1:30 (1:07-1:06s)
4 x 100 Free @ 1:25 (1:06-1:05s)
2 min. rest - this was his "Jedi mind trick". The kids were so happy for the rest, I knew the rest would just let the lactate settle into our muscles making the next 8 feel great.
4 x 100 Free @ 1:20 (1:06-1:05s)
4 x 100 Free @ 1:15 (1:05/1:04/1:04/1:01)
3 x 300 Free Pull @ LIFO + 1:00 aim for HR of 27beats/10sec.
10 x 100 Kick w/ fins @ 1:25 (I did ~10 x 75s Kick w/o fins @ 1:25ish
16 x 50 (3 Fly, 1 Free, 3 Back, 1 Free, etc.)
Drill, Build, Sprint, Sprint Free w/ "overkick" on each group of 4(800/4700)
4 x 25 Free AFAP @ 1:00
Not a bad workout overall. It didn't seem like a lot when we were doing it, but it added up in the end.
I'm leaning toward heading down to Oregon at the end of the month to visit my grandparents again, and throw in a little Animal Meet action in Canby as well. It's where I used to asst. coach USAS back after college for about 4 years. I like the pool, though others have a dislike to the typical warmer temperature there. I'll do the distance version of the program if I do go down: 400 IM, 200 Fly, 1000 Free...right down my alley!
PM only SCY
12x50 @ :55
4x75 @ 1:15 rolling I.M. work turns
3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
6x50 @ :50 work breakouts
3x100 @ 1:10
1 FAST (:58/:59)
1 aerobic (1:07/1:08)
1 FAST (:59/1:00)
3x (1 RD each stroke minus FR)
150 @ 2:10 FAST (1:33, 1:51, 1:49)
5x50 @ :55 FAST (:30s, :38s, :36s)
200 @ 4:00 EZ
2 X 250 4:00 3:45
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
3 X 100 kick 2:15
4 X 75 kick 1:45
1 X 100 swim
6 X 200
odd: IM on 3:30
even: free on 3:00
1 X 150 2:15
1 X 75 fast 1:45
Four rounds. Swim or pull.
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave, Dave, Dave and Ray. Kind of wore myself out on the first set. Breaststroke was horrid today. Fly and back showed some promise.
650 Warm up
7 x 200 IM - 3:00, descend (2:55, 2:55, 2:53, 2:50, 2:48, 2:45, 2:42)
8 x 150 - 2:30
* 1-4: fly/bk/50 kick/br/fr
* 5-8: Pull/Kick/Stroke
9 x 100 - 1:45
1-3: Fly (1:30, 1:26, 1:20)
4-6: Back pull (1:25, 1:20, 1:15)
7-9: Breast (1:25, 1:27, 1:25)
16 x 25 - :40
* 1-4: Kick
* 5-8: No breath (2 x fly, br pullouts, free)
* 9-12: Kick
* 13-16: No breath (SDK w/ fins)
8 x 50 - 1:00
* 1-4: IM Order
* 5-8: SDK w/ fins down/easy back
200 Cool down
Felt pretty tired this morning after yesterdays swim and lifting. This morning's dip was a 1500 time trial and a total of 2500. did a 500 warm up and a 500 cool down.
Was lucky enough to swim in a circle so the pace was good for me.
Reached my goal of 100 miles for the year the other day. Not bad considering i was not too consistent this year. Shooting for 150 in 2013.
I didn't even bother taking my fins to practice today, 100% protesting any fin kicking whatsoever after yesterday's groin stretch in the meet. It really didn't turn out to be much, but I'm still going to take it easy for a while. My first 2-300 of the warmup I could feel it a little as I kicked lightly, but after that it loosened up a bit and I hardly noticed it.
John did say he was going to "take it easy" on us the day after the meet. Not sure if he knew what he was talking about, or maybe I just put more into the workout than he expected.
800 Choice (mix it up) - did 800 Free
600 Kick w/ fins (I did 800 Free Pull EZ, weaving through and around my lanemates)
800 Free Pull (again for me)
Alt 50 EZ/50 FastAlso Alt. 100 3 str. breathing/100 5 str. breathing (did 4 stroke)(2400/2400)
16 x 50 @ 1:15 (4 of each stroke, IM Order)
The dolphining of fly I could feel a little soreness, so I either did it easy or not at all.For all breaststroke swims, I did w/ light dolphin kicking(800/3200)
4 x 500 @ Coaches' sendoff
(basically turned out to be ~ 8:30-9:00 or so. He waited till the slow lane got in and had about a minute rest.)
#1 "EZ" focus on high elbow in the catch/pull - did 5:59#2 "80% effort" - did 5:35 (note: did a 5:18 in the meet on Sat.)#3 "EZ" - did a 6:05#4 "90% effort" - did 5:29 (only 11 seconds off my meet performance)this add-up time for a 2000 is 23:08, not too shabbythis set also means I know my 500 can be much faster in a meet performance settinglap traffic was "fun" on the fast ones.(2000/5200)
1000 EZ Kick w/ board & fins (I did EZ kick w/ board only to test out my leg)
did more of the harder kicking with my right leg, but my left side felt okay. I'll still lay low for a week or so.
6200 Yards and out a little early.
AM and PM SCY
500 swim 4/6/2 turns
5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel
8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)
3 @ 1:20 D1-3
3 @ 1:15 D1-3
6 @ 1:10 hold RED HR (held 1:04s and 26/10)
200 I.M. drill
100 kick w/ board
8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)
300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
Had a good lunchtime swim. Did an extended sessions of 3850.
4x75 (50 sw, 25K)
1 min bonus rest
200 pull (pull it out of my @ss)
Had the pool to myself. I really like the lunch swims when i have the time. Usually the morning swim is is very competitive.
Intended to get up to swim this past Friday, but my alarm didn't work. Oh well, the extra hour of sleep might have been more beneficial in the long run.
w/u: 200 FR/200 BK/200 IM drill
Go three times through:
- 50 DPS, :10 SR
- 25 AFAP right into 25 EZ into
- 100 Kick
4 x 50 Burst and Cruise on 1:15 IMO
4 x 25 AFAP followed by 25 EZ
- IMO of fast, float on EZ
100 even more EZ (if possible) and out
(Solo/Rec/1700 yds/40 min)
Feeling good in the water. Out of it, my shoulders/back has been tight, so I was able to beg my wife for a massage in addition to rolling around on a tennis ball. My goal for the rest of the week is to not do anything stupid, which will be a stretch for me.
Went to Bible study after the swim, and passed out copies of a sermon from J. Vernon McGee that I listened to last weekend with my wife. Really great teaching from the book of Romans on "living the Christian life." If you have an interest in hearing it and 45 minutes to do so, I highly recommend checking it out: The Success of a Failure
After 20 years out i am finally feeling the water again. I started out at 6'5", 223lbs, 24.9 BMI and at the start of week 9 I am at 196lbs, 18.8 BMI.
I really enjoyed todays workout especially the main set.
6x50 catchup drill
5x400 base pace(1:10) starting on 6mins descending 20 seconds per 400 with pull bouy and handle paddles. Held 1.07 pace the whole way.
2nd Main set
3x200 kick with flippers on 2.45
10x50 free on 35
8x50 free best stroke on 1 min easy
200 warm down
Total: 4400 yds
Lat's and chest hurt pretty bad at the end of practice and I must admit it feels great to hurt in the pool again!!!!
3 X 100 1:40 1:30
1 X 200 kick 4:30 4:30
Three rounds. Round 1 intervals left, 2&3 right.
8 X 125 IM 2:15
#1: 50 fly 2: 50 back 3: 50 breast 4: 50 free, repeat.
1 X 200 negative split 3:00
3 X 50 build 1:00
6 X 25 sprint :30 #6 on 1:00
Freestyle, four rounds.
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Danny, Roger, Dave, Dave, Dave and Aundrey. Skipped Saturday swim so I could coach a Lego tournament in Birmingham. The kids come up with some amazing stuff! We did well enough to qualify for state but we have our work cut out for us if we want to move on from there. With 2 days off, I was feeling pretty strong this morning. One of my better practices in a long time.
600 warm up
4 x 200 - 3:00 Convert Free -> IM
5 x 200 - 3:00, 3:10, 3:20, 3:30, 3:40
Convert IM -> IM Kick
4 Rounds of:
* 50 Kick - 1:00 (I did 25 sdk w/ fins, 25 easy)
* 50 Hard IM Order - 1:00
* 50 Pull - 1:00
5 Rounds of:
* 100 Kick - 1:40 (Made 1:25-1:27)
* 50 Pull - 1:00 (Made :27-:30)
2 x 25 Fly - :40 No breath
2 x 25 Back - :30
2 x 25 Br pullouts - :40 No breath
2 x 25 Back - :30
2 x 25 Free - :40 No breath
2 x 25 Sprint - :30
100 Easy fly
400 IM - 6:00 (5:40)
300 Pull - 4:30 (3:35)
200 IM - 3:00 (2:40)
100 Cool down
10 x 25 shooters w/fins @ :45
5 x 50 burst + cruise @ 1:30
3 x 25 @ 100 pace + 25 EZ @ 1:30
Back from South Carolina after a couple days on the road. I am so proud of Lil Fort! She raced her heart out at AAU Cross Country Nationals, dropping over a minute, and finishing 6th overall. This is the first real competition she's had in a XC race this year and that made a huge difference. She ran 10:49 in the 11-12 3K. The competition was fiercer this year than in previous years. We theorize that people are boycotting USATF Nationals in NM bc of the altitude. There were teams from CA, TX, FL, etc.
Unfortunately, I felt like crap in the water after 2 days of very poor sleep and travel. Reminds me of my pre-Auburn power outage debacle. I also seemed to have strained my lower right calf muscle sprinting at top speed around the cross country course with Mr. Fort to cheer for Lil Fort. I hope it feels better by next Saturday. Prolly falls in the category of doing dumb things while tapering. But it was worth it!
NE Champs is up to 412 swimmers with one day to go. I've been watching SPSM results. I notice they start at 12-1 pm each day -- jealous!
In hindsight...I should've not even gone to the meet today. 2nd days of events like this just aren't the same as when we were younger.
I again did the standard team warmup:
3 x 200 IM (stroke down/Free back)
4 x 50 @ 1:00 EZ/Fast
2 x Dive 25s
After this I just went into relaxation mode, and used a 2 hour+ window to sit down with my laptop and update the records for the Inland NW SCM records that were broken (I'm still waiting for a full update of the NW Zone SCM records from the NW Zone meet in October) <-- That Guy?? any help here? I can weed through them, but it'll take time.
Finally, my events:
200 Free - 1:57.61 - 2nd place
My legs were just tired and hurt on the second 100 of this race. I figure that's the "getting old" part of me kicking in.
200 Breast - 2:34.15 - 1st place
Beat the 12 year old girl on our team my less than a second! but paid for it too...
I did alright on this race, tried to stretch it out a bit, and increase the turnover near the end. Overall it was a bit slow, and afterward I had a little soreness on my left side groin area.
After cooldown and sitting in the chair for a while, the pain began to get a little more pronounced. ouchy.
I talked with John about it, and I may have overdone it a little. I told him I'd give the next race a shot, plus do the relay as well (since we had 7 relays in the 13&Over age group, and I didn't want him to have to rewrite all of them if not needed).
100 Back - 1:06.03 - 4th place
That's gotta be the most even split back race I've ever done!! Granted I didn't exactly explode off the wall for my start, and didn't kick too much either. I was hurting for sure, and after this race we made the final decision to scratch my remaining races for the day.
50 Free anchor leg on the 200 Free Relay - not sure on the split, but John thinks it was 22-high/23-low. The team from Moses Lake had a 5 yard lead on us when I dove in, and their 4th swimmer wasn't the greatest out there, so I knew we had a shot to possibly catch him. I gave it all I had, good relay exchange, 1 breath down, 1 breath back, but just couldn't quite catch him. It was fun though! Relays get me pumped, especially for these kind of situations.
100 Fly - SCRATCH
50 Free - SCRATCH
My first two races I've skipped out on since returning to swimming. Oh well, no sense in hurting myself, right? Now I just need to ice and rest my injury, unless I can find a good massage therapist.
Sat Dec 1 2012
200 - 239
4 x 50 Medley Relay
BK 27.82 Me, 49
BR 29.64 David Guthrie, 52
FL 28.09 Jim Sauer, 55
FR 23.87 Mike Varozza, 45
1:49.42 WR was 1:49.6
I had too much glide into my turn
Should have taken one more stroke
was just minutes after the relay
I was thinking, I'm tired I don't really wanna do it
I got up any way & cruised it beside Jim Sauer
30.95 36.37 1:07.3
39.91 39.48 1:19.4 2:26.7
41.40 42.33 1:23.7
35.51 33.85 1:09.4 4:59.80
Got deeked in BR
Next was 50 BK, I should have skipped it since I had a time from the relay
Skipped the 100 FL,
Should have skipped the 50 BK & swam the 1 FL
Felt terrible & weak
Felt fried from my other races
Went 1:01.3 last year
Terrible jammed BK to BR turn
Then swam an easy 1 Fr on the 4 x 1 Fr relay
Event 24 Men 200-239 400 SC Meter Freestyle Relay
Regional: 4:04.17 * 12/1/2012 Longhorn Aquatics
D Guthrie, J Sauer, A Rasmussen, M Varozza
1 TXLA-ST A 4:04.17*
1) Guthrie, David M52 2) Sauer, Jim M55
3) Rasmussen, Anders M49 4) Varozza, Mike M45
Tomorrow I race:
1 BK on 4x1 medley, WR is 4:09
4 Fr plan to skip it
50 BR might skip it too
200 IM hope to do better than my 1 or 4 IM
50 FL is right after the 2 IM
Entered 800 FR, might swim might skip
Updated December 4th, 2012 at 03:38 PM by ande
Got to the pool early for the team warmup:
2 x 200 "IM" (Stroke down/Free back)
6 x 50 Alt. EZ/Fast CHoice of stroke @ 1:00
2 x Dive 25s
Then I left for a while (from 8:15-11:00), since they had the younger kids warmup times, plus I wasn't in the first event of the meet. It is a non-split meet, so there is lots of waiting time as well.
100 Breast - 1:08.90 was 1st place
Decent race, I ended up "kicking air" a couple of times on my first strokes after the pullout, but still managed to have a good swim.
200 IM - 2:13.23 was 3rd place
While this race was on par with my other recent 200 IM swims in meets, my backstroke just suffered badly. I was running down some people in the breaststroke, which is strange, but I'll take it.
200 Medley Relay (co-ed mix) - did Breast - went 30.3
our original backstroker got sick, so we had to sub in another girl. That's too bad, cause she's one of the fastest girls in the state, and would've got us a nice lead against the boys team from Moses Lake. I ended up with about a 3-4 second deficit when I dove in for my FIRST EVER breaststroke leg of a medley relay. I've done the other 3 strokes, just never been needed to do breast. It was fun.
200 Back - 2:20.blah-blah was 3rd
This one felt horrible, I was tired, it was a tough race for me today, like usual.
200 Fly - 2:11.xx - was 1st place
This was decent, considering how tired I was at the start. I had two boys on either side of me about 4-5 seconds back, and I keep peeking at them on the turns. Kept my 2-up, 1 down breathing pattern going, and that's actually what kept me from feeling pain.
500 Free - 5:17.98 - was 1st place
This came close to an even split race. It happened exactly 15 minutes after the 200 Fly, we had a 15 min. break, then I was in the 1st heat of the fast-slow seedings. I beat my previous season time from Bainbridge by 2 seconds or so, so that was good as well. It's also about 6 seconds from my masters best time.
My placings are so high in this meet because most of the fast kids in the area are either at the Husky Invite meet in Federal Way, or at the other LMSC meet on the eastern side of the LMSC. We've just got the "western" teams here this weekend.
I've got the other half of events to do tomorrow, it's gonna be tough, 2 day meets are always like that for me...these kids can recover like nothing, but us need a little something more to bring us back. -->
I got my spot all reserved at the pool (got my chair set down at least), and that's the most important thing. It's gonna be crazy as hell at the pool this weekend, and every chance I can get, I'm gonna vacate the place for my house.
In other good news, my 15 year old teammate Jared swam a couple events today at the Husky Invitational in Federal Way, WA today, one of which was the 500 Free. He went a new PB of 4:52.77, dropping almost 10 seconds. Out in a 54mid, held 29mids the rest of the way. Awesome. Now I just need to follow suit.
1000 Free warmup, stretch it out
1000 Kick w/ fins and board (I did about 500 or so with board only, NO FINS, really really easy)
1000 Pull - did 500 Free, then switched to 75 Free/25 Front SCull the rest of the 2nd 500
12 x 50 IMOrder (3 of each) @ 1:15
-- Drill, then Build, then Sprint by 50s
felt really good here, went fast!
4 x Dive 25s from the blocks that were just set up. Kids got to practice their shallow water dives into the 4'3" of water.
12 x 25 turns 25s from the middle of the pool, 6 @ each end.
~3400 Yards (maybe)
I took a look at the heat sheet on the wall at the pool. Not a lot of fast folks, but I'll have a good run for my money with 3 or 4 boys from the Moses Lake team. I'm the top seeds in the 100 & 200 Breast, & 200 Fly, with 2nd-4th in my other events, aside from the stupid 50 Free which I'm 6th.
It will be a fun meet, and I'm ready to race.