Well, tonight my wife didn't have to work, sooooo...
To the pool I went! (don't worry, she gave me permission).
I got to the pool, and because this is spring break, and the swim lessons aren't running this week, all 6 lanes were open for laps.
300 Snake Free (50 in each lane)
300 Snake Free Pull
400 Snake IM Drill (50 in each lane, and final 100 in "my lane" (5)
10 x 50 Kick w/ board @ 1:00 (:46-:48s)
1 x 500 Free Pull @ 7:00 (went 5:55)
1 x 400 IM Fast @ 6:00 (went 4:54)
1:06 Fly, 2:24 Back, 3:50 Breast, 4:54 Free1 x 300 Free Pull @ 5:00 (went 3:29)
1 x 200 Fly Fast @ 4:00 (went 2:19)
1:06 / 1:13I was really feeling my fly from yesterday's workout during this.1 x 100 Free Fast @ attempt under 1:00 (went 1:00)
this was tough, especially after coming off the 200 Fly with just a 1 1/2 minute rest to get breathing under control...did surprising well.4 x 50 Free relaxed @ :45 cool down
After this I put my stuff away and joined the water exercise class in the deep tank for 30 minutes. The assistant coach of the age group team runs the class, and she sure knows how to make you "work it"! I haven't been this sore in a while, at least since the last time I started P90X last year. (I need to restart that again by the way).
I did all my water exercise without the floatation belt, and this was tough. It was non-stop action, and a lot of running, kicking, karate-kicking, ab work, sculling, vertical kicking, etc. I was dead tired and got out after 30 minutes. I think the 2 miles in the pool just prior may have had a slight impact as well, along with my lack of floaty belt like the others had too. I may do this again in the future. It's actually kind of fun to do this in a class setting. And NO...I was not a noodler!! I'm sore in places of my legs/hip flexors that I haven't been sore before in all my swimming.
Taper/Rest Workout. One week out from Y Nationals.
3 X 250 4:00
1 X 800
Broken :20 @ each 200.
Choice, fins optional.
6 X 50 kick 1:15
6 X 50 swim 1:15
Choice. 1-3 perfect stroke, 4-6 descend to fast.
#6 @ 100%
3 X 100 2:15
Choice. Swim @ 85/90%
WARM DOWN: 4 X 50 easy 1:00
AM only SCY
I took Tuesday off to completely recover from the weekend. It definitely helped today!
600 swim (100FR/100BK)
2 @ 1:20 D1-2
2 @ 1:15 D1-2
6 @ 1:10 hold low red HR (1:01s, 25/10) <-- HR dropped, so we have progress!
2x (RD1: FR swim, RD2: kick w/ fins), (swim times in parentheses)
300 @ 3:45/4:10 red HR (3:09)
3x100 @ 1:45 kick
2x200 @ 2:30/2:40 D1-2 (2:17, 2:02)
4x50 @ :50 kick
3x100 @ 1:15/1:20 STRONG (1:00, :59, :58)
4X25 @ :25 kick
Swam w/ Dave x 2 and Howard. Pool temp down to 84... felt nice!
400 warm up
4 x 100 - 1:30 convert free to IM
8 x 100 - 1:30 (:05) Up/Down Fly (Start w/ 100 fly)
8 x 100 - 1:30 (:05) Up/Down Kick
300 - 4:30 1st 75 Fly
300 - 4:15 1st 50 Fly
300 - 4:00 1st 25 Fly
300 - 3:45 (3:30)
5 Times through:
* 100 Hard - 1:20 (1:01 - 1:04)
* 50 Easy - :50
100 Cool down
I took yesterday off, but not by my choice. Normally I'd be right back in the pool even after a full weekend meet. Work comes first, even though we don't like it! My job is doing 10 hour days this week since we have a holiday on Friday. Good Friday is given to us rather than Independence Day in the summertime. They can't afford to have a day off in the summer with cherries in full harvest. And the holiday this time of year is kind of nice too!
1000 Free - this is the longest continuous w/up I've done in a long time. It felt good to just "go".
5 x 100 Free Pull @ 1:30 (did this with the buoy between my ankles) (1:17ish)
I saw the Univ. of Idaho women doing this in their practice before our meet last weekend, and thought I'd give it a shot. Hard as hell to keep the buoy there on the turns too, and you can't go very fast either.
10 x 50 Kick w/ board @ :55 (:44-:48s)
5 Rounds of:
75 (50 Free, 25 Fly) @ 1:10/1:10/1:05/1:00/:55 by rounds75 (25 Free, 50 Fly) @ 1:20/1:15/1:10/1:05/1:0075 (all Fly).............@ 1:30/1:20/1:15/1:10/1:0575 (all Free) always @ 1:00 each roundno rest between rounds...just stay on intervalThis 1500 yard (1/2 Fly) descending round interval set was awesome!! I know it looks like hell, and it was! But for some reason my body just loved this today. Most days there's no way I would subject myself to something like this. The 5th round was a killer. I was able to maintain :51-:52s on the 75 Flys throughout the set.
100 Kick w/ board EZ
16 x 25 Free stretch out @ :30
did the last one Fly fast
10 x 25 shooters @ :40ish
5 x 50 fly @ whatever
-- lots of chatting with Speedo who had arrived earlier
8 x 25 burst + cruise @ 1:00
-- Was slightly worried about my planned timed efforts as I could feel the fatigue from yesterday's hard speed work and was cramping a bit on the bursts. Went ahead anyway and did better than I thought I would.
1 x 100 AFAP fly w/fins, 52 high
-- Fin was falling off on the 3rd 25. Had to stop and make an adjustment at the turn. This pissed me off and cost a lot of time. So I decided to do another.
1 x 100 AFAP fly w/fins, 51 high
1 x 50 AFAP breast dophin w/fins, 27 mid
ART, 35 min
Doc was impressed I had recovered quickly from the PRP. The neck is still somewhat tender, probably more nerves there I guess.
In retrospect, I should have flip flopped my Monday and Tuesday workouts. I was really feeling yesterday's effort and the quads were burning. Still, those are definitely the fastest 100 flys I've done in practice by a good margin. I'm not sure, but I think my previous best was a 54. Even if you add a whopping 15 seconds or so for fins (which seems very generous), that second one would convert to a 1:06 from a push. I went 1:03.1 the only time I swam it last year. In general, I've been doing a lot of practice PRs since January.
Signed up for Zones with seed times from the last time I swam the events. Decided not to bother with the 100 free. Will do the 200 relays. Hoping to get a 50 free split on one of the free relays. Maybe the girl's relay on Saturday.
Swim Meet Events
Number Gender Distance Stroke Time Date
23 Female 50 SCY Fly 0:26.79 04/14/2012
33 Female 100 SCY IM 1:04.10 04/15/2012
43 Female 100 SCY Breast 1:15.90 04/15/2012
3 X 250 4:00
1 X 1000
Broken :15 @ each 250
Some kicking recommended
1 X 50 1:10
1 X 75 1:10
Free. Four times through.
6 X 25
odd: build to race finish
even: blocks-sprint 20
1 X 100 easy
RACE PACE SWIMS(2)
1 X 200 Broken :10 @ each 50
1 X 100 easy
1 X 100 Broken :10 @ 50
Take adequate rest before the 100
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave x 2 and Howard. Howard is visiting from Germany. Did my best to keep him from running over me . Pool temp 85+. Cooler temp yesterday was too good to last.
400 Warm up
3 Times through
* 2 Times through
** 25 Kick - :30
** 50 Free - 1:00 (2 Breaths per 25)
** 75 Pull - 1:00
** 125 IM - 2:00
* 1:00 Rest
* 100 Breast - 2:00
100 Br was pretty mediocre. Just couldn't get any power from my kick. Probably from soccer Sunday since I haven't done any running in a long time.
1000 Pull - Open turns every 200 to check split. Try to descend. (2:15, 2:20, 2:18, 2:18, 2:17 - 11:28) Chased Dave on the first 200. Locked into a more manageable pace after that. Felt pretty good.
16 x 50 - 1:00 (easy/hard IM Order twice)
50 Cool down
PM only SCY
600 4/6/2 turns
8x50 @ 1:00 fly kick on side V.S. in sets of 4
4 @ 1:20 D1-4
4 @ 1:15 D1-4
8 @ 1:10 hold low red HR (1:04s and 26/10)
3x100 @ 1:30 Active Recovery
2x50 @ 1:00 AR
I had a rough weekend. Played in a water polo match Saturday morning and then came home to a wife who wanted a running partner, so I did a 5 mile run (left her behind and held a 7:30 mile pace). Sunday I had 2 soccer games, the second one being 7v7 small field, and my team only had 6! Managed to dig our way out of a 2 goal deficit to win undermanned, but it took everything out of me. Consequently, after the 16x100 today (which felt awful), I was toast and called it a day. Hoping to be fully recovered tomorrow!
15 x 50 fly drills @ :15 RI
8 x 25 belly shooters w/fins @ :40
10 x 25 burst + cruise @ 1:00
10 x 25 burst + cruise @ 1:00
3 x (AFAP double shooter w/MF + 150 EZ)
-- 18 high, 18 high, 19 flat
8 x 25 fast BA @ 1:00
-- flutter kick w/fins
-- 10 highs-11 lows
8 x 25 breast dolphin w/fins fast BA @ 1:00
-- 12 high-23 lows
Forgot that the pool would be full of scores of classes and kids. Did manage to score a solo lane in the deep end for the AFAP 50s with the monofin, but that was it. Will likely go to Oak Marr the rest of the week; there are more lanes there. I can't do sh*t in 4-5 foot deep lanes.
Still waffling on Zones entries. As I told chowmi, the key thing is not to swim so many events that I'm exhausted for a few days afterward. And I have little interest in a lactate workout that close to nationals. I will do 4 relays -- the 200 mixed medley, 200 womens medley, 200 mixed free, 200 womens free. I'm inclined to enter: 100 free (may scratch or cruise), 50 fly (too fun to miss with lots of fast chicks and chowmi), 100 IM (focus event) and 100 breast (for fun). There will likely be some 90% efforts involved. I wish I had more rest before 100 breast ... I had thought about doing a split request in the 200 breast, but that's next to the 50 fly.
Estimated timeline: http://www.patriotmasters.org/2012.C...d.Timeline.pdf
I'll do 30 minutes of rehab and stretching later.
Note: Mr. Fort recently read (I think in a bike mag) that compression pants have been shown to help runners (eccentric movement), but not bikers (concentric movement) despite all bikers thinking they do.
Updated April 2nd, 2012 at 08:03 PM by The Fortress
slept terrible the night before
got like 0 sleep
Beth & I
6 Male 500 SCY Free
swam it smooth 2 beat kicked whole way but last half of last 25
8 Male 100 SCY IM
felt crappy & weak
no snap and speed
12 Male 50 SCY Breast
had great speed on my 1st 25 & faded
turned even with keith at the 25 he went 28.0
16 Male 50 SCY Back
descent swim but still way off my 24.9 SCY time from 2011
20 Male 100 SCY Fly
5th race of the day,
decided not to do it then got up and did it anyway
out in 27 back in 29 went 56.5
6th race of the day
swam anchor on the 4 x 50 fr
with keith david & dale
split 23.0 & we went 1:32
not that fast but swam a lot of events and felt fairly fried
had a great meal and slept much better on Sat Night
decided to see if a reduced schedule would help my swims
28 Male 100 SCY Breast
not a priority skipped it
32 Male 50 SCY Fly
last year I went 23.9
34 Male 100 SCY Back
is really tiring so I skipped it to rest up for my IM
40 Male 200 SCY IM
hoped to do much better
27.29 59.54 1:34.23 2:03.59
felt weak slow and terrible
went 1:59.9 last year
51 Male 1000 SCY Free
didn't check in, I was done
I'm pretty well conditioned for longer stuff but I didn't do much speed training, weight lifting & rest
to swim fast I need to
do short fast stuff in practice
lift weights and
didn't do so well with any of that and my times reflected it.
I'm going to switch to speed training and start lifting weights and hope we can schedule a SCY mini meet or time trial
3 X 200 3:20
2 X 150 2:20
1 X 150 swim 2:30
1 X 100 kick 2:15
repeat five times through
6 X 50 1:15
Choice. Descend 1-3/4-6
6 X 25
odd: build to race finish
even: blocks-sprint 20 yards
1 X 125 easy
RACE PACE SWIM
1 X 100 blocks
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave x 2 and Roger. Pool temp down in the low 80s. Almost has to be a broken boiler. Played soccer this weekend. That messed my back up. My flip turns suffered from the stiffness. Hopefully it will be better tomrrow.
400 Warm up
6 x 50 - :45
800 Open turns every 200 yards (2:25, 2:25, 2:25, 2:23)
I should be able to go a bit faster than this but my flip turns were horrid. If I wasn't having trouble rotating through the turn, I was completely missing walls or jamming myself up. Frustrating.
4 Times through:
* 250 Kick - 5:00
* 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard
200 Cool down
This morning was a rough morning. I slept well, in fact, very well. I've always had a rough 2nd day at this particular meet, and now I know why. The elevation difference and the body somewhat trying to acclimate to it.
I learned this last year when I went to Salt Lake City for a 2 day meet. Well...short story version: I was talking with the college coaches for the cross country teams at the airport about competition at altitude, and they said through their research that individuals from lower altitudes that go to higher altitudes have a much better chance of doing well, IF they can make the commute and compete on the same day. The longer your body stays there, the harder it gets...for a while. They said it takes almost 2 weeks for your body to become 90% or more accustomed to the thinner air. So...if possible, try to schedule your trips to compete the same day as travel, or just forget the 2nd day!
Last night at the Inland NW annual meeting, the Wenatchee Valley Masters cleaned house on the awards that were given out. We had:
High Point Female (season total) - Carolyn MageeHigh Point Male (was a race between myself and another older teammate). The other guy ended up getting the award. - Jack BevierMost Dedicated Award - James Adams - for taking on the Top Ten and Records and improving on it. My "work" in the forums of promoting swimming and talking about us "little guys" in the Inland NW, in addition to my extensive travel looking for other places to compete outside of the LMSC. I've also newly taken on the webmaster position for the LMSC, which is going to be a pain in the butt for a while, till I learn the system. Most Inspirational Award - Peony Munger - many of you remember her story of the miles of butterfly over the past year, in addition to her battle of Pancreatic Cancer (she has outlived the doctor's estimate by over 6 months already). Through all her chemo treatments and everything she's been going to, she hasn't missed a practice that she was available to get to. She really loves her team, teammates, and the sport of swimming. It was a very happy occasion.Overall Season Team Points Championship - Wenatchee Valley Masters Can't really do any better than that as a team in the LMSC! Now we just have to try to improve on that over the next year!
500 Free - did this as 500 Fly 5:58.40 - best time as far as my 4 500 Flys that I've done.
28.0 / 32.9
35.3 / 36.4
37.1 / 37.8
38.2 / 38.4
38.6 / 35.5
I was happy that I broke 6:00 with this, which was my goal. After all the talk last night at the meeting with the Inspirational Award, I wanted to do a 500 Fly for Peony to actually witness in person. She wasn't able to see my 1000 Fly swim last fall, so this was a perfect opportunity.
Originally, I was going to go for the LMSC record in the 500 Free (5:06), but I just wasn't feeling it today anyway, so that made it easier to do fly as well.
100 Fly - 56.68 Masters Best Time by 0.2 seconds
Not bad for coming after the 500 Fly either. I had to chase Ian Mosher from PNA who ended up going a 51.98!! WOW!!
26.5 / 30.1
200 Free - 2:00.29 - shouldn't have swum this. I could barely even haul myself to the blocks for the race...but I don't like to skip events. At least I held my splits. I think I'm going to stay away from freestyle events for a while. Just not feeling it either.
28.3 / 30.1 / 30.9 / 30.9
200 IM - 2:12.14 - good considering how I felt, this was decent.
27.0 / 35.3 / 39.0 / 30.7
Also, got my splits from Day 1's events:
400 IM - 4:34.65
27.2 / 31.6
36.8 / 36.6 ouch
39.9 / 40.5 ouch
31.5 / 30.6 ouch
200 Fly - 2:06.30
27.7 / 31.0
34.1 / 33.5
Approximately a 4 hour drive turned into a hair over 3 1/2, so the day started off well! ...and no speeding ticket either (which my little ol' truck couldn't hardly make it past 70 anyway even downhill with the wind!)
80 people signed up for the meet, which is the 2nd highest attendance we've had at an Inland NW meet, so that was cool to see.
We had to wait through 2 heats of 1650s prior to the 400 IM (1 was 44 minutes, the other 31 minutes), then a 12 minute first heat of the 400 IM as well. I was out of warmups for almost 2 hours prior to my swim. As far as re-warming up in the separate tank...NO WAY! That pool is damn near 88-89 degrees! Seriously! They say it is for therapy for the seniors that use the facility. But why not turn off the heater for this weekend??
400 IM - 4:34.5 - about 1 second slower than my best from last month.
This was my 2nd fastest 400 IM as a master though, so that is a plus!
My fly was ok, but I couldn't get rolling like normal. Backstroke felt great! Probably from the shave. Breaststroke, I started feeling the burn in my arms, and I just had nothing left for the freestyle.
I'm not sure of any of my splits, but I'm pretty sure I was on track to come close to the 4:29 record...till the freestyle. I tightened up so badly and just gave it my best effort. I didn't look at the clock throughout the race, and after painfully finishing and seeing that I missed the record I was trying for, it hurt even more.
I've got a re-do opportunity for this at PNA Champs in 2 weeks.
200 Fly - 2:06.30 - dropped 0.07 seconds!! Good enough for a new LMSC record!
This felt ok, but I know I can go faster. I think someone said I was out in a 58-high, then 1:33 at the 150. I'm gonna guess on splits: 27mid, 31, 34.5, 33. That's about how it felt too. The middle 100 definitely felt like BLAH, and I gave it everything I had on the final 50. At least I had a time drop. And I have one more shot at this event in the USAS meet 3 weeks from now in Spokane!
400 Free Relay, 3:37.11 was the anchor leg, split a 52-low or so. Decent enough for me. We combined different guys together from 3 ouf our workout groups (that are all in the same USMS club) to destroy the old NW Zone 18+ 400 Free relay record. Wait...just checked the PNA website for the NW Zone records...apparently a faster relay was done in late February that wasn't in my list. OOPS. Oh well, so at least we annihilated our Inland NW record, but missed the current Zone record.
500 Free, 100 Fly, 200 Free, 200 IM.
The 100 Fly and 200 Free events will have some stiff competition. The 500 Free and 200 IM I will be doing time trial type swims. I have an outside shot at the LMSC record in the 500, so I just need to get my butt moving. 5:06.75! YIKES!
Also going to combine with other workout groups for the 200 Mixed Medley and 400 Mixed Medley Relays, to attack the NW Zone records. These are possible!
wu: 200 fr/200 bk
3 x (4 x 100)
- 1st: fr pull x3, im on 1:20
- 2nd: 50 stroke/50 fr x3, im on 1:30
- 3rd: fr fast x3, im on 1:15
Masters minute bwt rounds
500 Noah's Ark pull
8 x 75 on 1:15
- 2 fr, 2 im, 2 bk
3 x 100 on 2:00
- 2 kick, 1 swim
4 x 150 on 2:15
- 3 fr pull with buoy
- 1 ez back (loosen)
(BAM team/Rec/3650yds/75 min)
Great practice with the team this morning. It is fun to swim hard and socialize bwt sets. Rich and Cindy just got back from skiing in Austria, and Tom gave me a hard time for missing practice two weeks ago (I was swimming at Harvard, but that was not good enough for him).
I usually get extra reps and im work, and today was no exception. Went 1:10s on pull and 1:05s on the fast 100s, and for the im's I went 1:15.42, 1:14.35, 1:14.78. For the 75s I held 43/54/51, and was able to pull the 150s at 1:46. Felt really good in the water today, and decided not to push it any more even though I had the time to.
My wife came to check out practice today. I have been encouraging her to hop in the water forever, and today she at least checked it out, and even talked about the possibility of swimming a meet in the fall. I am relaxing the rest of the day, watching some Indian Jones movies from the set that the family got for me last year while doing the bills.
Swam at HSA w/ Dave. Pretty low turnout for a Saturday. Got a whole 50m lane for the two of us.
400 Warm up
400 Reverse IM - down drill, stroke back
4 x 100 Kick w/ fins
4 x 100 down easy/back fast
4 x 100 down free/back choice stroke
4 x 200 Pull - 3:00 (Made them on 2:30-2:40)
4 x 100 down easy free/back hard stroke im order
3 Times through:
* 50 Stroke (IM Order by round)
* 100 Free
* 150 IM
* 200 Free
200 Cool down
AM + PM SCY
8 @ 1:00 D1-4, 5-8 FR kick w/ board
8 @ :40 Aerobic FR swim
2 @ 1:20 D1-2
2 @ 1:15 D1-2
6 @ 1:10 hold lower RED HR (held 1:03s @ 26/10)
2x300 @ 4:15 D1-2 BK w/ 5 fly kicks off all walls
5x100 @ RD1: 1:15, RD2: 1:10, FR swim, 2 DPS, 3 strong effort (upper RED HR if possible)
Total: 500+ however much I swam in the game, which was a lot.
This morning, I just got in for a quick swim around. I did approximately 1000 yards or so, doing quite a bit of dolphining, fly drill, variable speed fly play, etc. Mostly slow and easy. Made it through work without too much exhausting stuff, and went to a good family dinner at the local Mexican restaurant for my "last meal".
I'm really focusing on the 200 Fly/400 IM for the weekend. My other events will follow suit though: 100 Fly, 200 IM, 200 Free, 500 Free. The last is the one I'm actually the most worried of.
Luckily my two focus events are on Day 1, and I can just have fun with Day 2, but still swim fast. I am now shaved down and ready for bed. In the morning, I'll wake up, get my routine McDonald's breakfast on the way out of town, Then I'll just enjoy the 3 1/2 to 4 hour drive across the state over to Moscow, Idaho. It's really pretty relaxing...just sit back and get the rock music pounding as I go down the road.
200 Fr/200 BK
2 x 100 Kick on 2:15
4 x 100 FR Pull on 1:20
4 x 75 IM's on :10 SR
- swam as FL-Bk-BR, Bk-Br-Fr, ...
2 x 200 FR on 2:40 (went 2:21, :20)
1 x 200 BK on 3:00 (went 2:41)
1 x 100 ez
4 x 50 on 1:00
- 1st: Fly no breath 25/25 DPS FR
- 2nd: Back breathe every 4 25/25 DPS FR
- 3rd: FR no breath 25/25 DPS FR
- 4th: DPS
100 loosen and out
Well, I got run down by that head bug going around, complete with fever and sweats on Sunday and Monday. Felt like someone was swinging from coathangers lodged in my ears with a sore throat. Pulled out the APAP/Ibu staggered dosing with cetirizine and pseuodephedrine to make it through 12 hour workdays Tue-Thurs. Feeling better now, but still tired - my wife knew it was bad when I started to make up the Jello for my primary food source and I missed Monday night Men's Bible study. I also missed a video taping about the drug task force that I am on that will be shown around the state - never had a chance at my fifteen minutes of fame. Oh well.
Felt good to get into the pool tonight and it was relatively uncrowded. I was going to do more 200's in the main set, but figured it was best not to push it in my current state, plus I have masters practice tomorrow morning with the team and I want to be fresh.
Looks like we are entering the spring championship meet season - it'll be fun to hear about the action through the blogs over the next few weeks. Swim fast, everyone!