Friday 10/19 AM and PM SCY AM swim: 500 swim 4/6/2 turns 500 pull w/ buoy + strapless paddles + snorkel 100 side kick 10x50 @ 1:00 kick w/ board 25 cruise/25 FAST 8x200 @ 2:30 add-on FAST FR (#1- 175 cruise/25 FAST, #2- 150 cruise/50 FAST, etc.) **Held 2:12-2:15 on the first 5, then 2:09, 2:06, 2:02 on the last 3. 200 EZ Total: 3400 PM swim: "Friday Fly Day" 500 swim 300 50 kick on back/50 drill FL 500 pull w/ buoy + strapless paddles + snorkel 300 50 drill/50 swim FL 16x75 FL 2 @ 1:20 kick 1 build/1 FAST 1 @ 1:15 drill 1 @ 1:10 D1-4 20x50 @ 1:10 4 @ 1:10 FAST FL kicking 5 lines under H2O off turn 1 @ 1:10 EZ FR 4x150 @ 1:45 w/ fins + paddles D1-4 8x25 @ :25 w/ fins 4 under H2O kick/4 fast FL swim 200 EZ Total: 4800
Updated October 21st, 2012 at 03:08 PM by Calvin S
Swim/SCY/w/Speedo: Warmup: 10 min hot tub 500 various 8 x 25 shooters w/fins @ :40 2 x 25 scull Main Sets: 10 x 25 @ 1:00 - burst 12.5, easy 12.5 - 6 dolphin, 4 fast hands 50 fly w/fins from push for time - went 23 mid, I did not splash Pete; I was underwater most of the time. I had to avoid his wake off the turn. 500 social kick 50 EZ more hot tub Total: 1600 ART, 30 min He really worked over my shoulders. Kinda sore now. ++++++++++++++++++++++++++++ Practically a recovery workout today, we were so lazy and chatty. Pete almost refused to do 1 x 50 AFAP. We figure we need to start resting for the Sprint Classic anyway. I am looking forward to a recovery week. I've been cranking 4 HIT workouts per week for awhile now. Feel like I'm rounding into good HIT shape. Happy weekend everyone!
Updated October 19th, 2012 at 10:11 PM by The Fortress
Fri Oct 19th, 2012 Whitney coached SCY UT Swim Center main pool 6:00 - 7:30 dove in at 6:03 Swam with Mike & Todd beside Tyler, Marcio, Chris, Ned, Keith, Jim, Korey & Gull Warm up assigned: 1000 did 7 - 800 Main Set 5 x 200 on 4:00 done 50 fast 150 easy Odds FR evens FL FR went 26 FL 26 or 7 5 x 200 on 4:00 done 100 fast 100 easy Odds FR evens BK 5 x 200 FAST on 4:00 odds FR: went 2:04, 2:06, 2:01 evens k went 2:30, 2:29 Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Swam w/ Dave, Dave, Dave, Ray, Keith, Teresa, Chris and Meredith. Wore my Yingfa jammer w/ no drag suit. SCY Challenge set 6 x 50 - :50 2:00 Rest Broken 200 - 4 x 50 w/ :16 s rest in between each 50. Made 2:01 which is disappointing. I was under the 2:00 pace at 150 yards but had a really bad turn. I'm not getting tired... just sloppy. 100 Easy 200 Back - 3:00 200 Back - 2:55 200 Back - 2:50 200 Free - 2:45 200 Back - 2:50 200 Back - 2:55 200 Back - 3:00 100 Easy All 200s except the middle one were supposed to be stroke/no free. I fell behind on the first three but caught up on the middle 200. From there, I held the interval. Have never done this much backstroke before. I made 2:48 on the 5th 200 which I believe is a personal best for me. 10 x 100 * Odds Free - 1:20 (did 1:07 - 1:09) * Evens kick - 1:40 (did 1:25 - 1:30) 100 Easy 8 x 75 - 1:15 (Convert Fly -> Back -> Breast) 150 Easy 4 x 100 Pull - 1:30, Descend (1:15, 1:10, 1:05, 1:02) 200 Cool down (5150 Total)
There is a high school meet at our normal practice time, so we were able to get in early from 3:00-5:00 this afternoon at the other pool instead. Normally I wouldn't make it there till about 3:45 at the best from work, but the lines finished a bit early, so I only ended up being about 15 minutes late. No big deal, it's quick taper time anyway. I missed most of the initial 1000 warmup, but did Warmup: 250 Free stretchout 10 x 75 Kick w/ fins @ 1:15 (Fast/EZ/Fast by 25s) did SDK/flutter/SDK by 25s (~:56s) Main Set: (aerobic EZ) 8 x 200 Free @ 2:40 instructions were "nothing special, just make them and keep them consistent". went 2:20-2:22s, last one was 2:18. I just kept it EZ 500 Free Pull stretch out (this was my cooldown) ----------------------- 3100 Yards I threw in the towel and got out here, the next and final set besides cool down was 16x50s (4 each stroke desc. 1-4) @ 1:00 I decided after hearing what it was, that I didn't need to do it tonight, and I was to the showers.
Thursday 10/18 PM only SCY 2x 200 swim 200 pull w/ buoy + strapless paddles 200 drill 12x75 w/ strapless paddles 2 @ 1:15 25 R/25 L/25 swim 2 @ 1:00 swim 2x1200 @ :20 rest w/ fins 300 kick/100 swim/200 kick/200 swim/100 kick/300 swim #1 - kick in S-line, swim 100 FL, 100 FL/100 BK, 100 FL/100 BK/100 BR #2 - (w/ snorkel) kick on stomach, hands at side, swim FR 5 fly kicks off EVERY wall. 2x 4x50 @ 1:00 4/3/2/1 breaths 8x25 @ :30 V.S. (4 each stroke IM order) 3x (STRK was IM order by round) 300 @ 4:00 D1-3 by round 200 @ 3:00 FR/STRK by 50 (work STRK) 100 @ 1:40 FAST STRK Results: 300s: 3:26, 3:19, 3:12 100s: 1:01 (FL), 1:10 (BK), 1:09 (BR) 300 EZ Total: 7400 (!)
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 4 x 50 caterpillar fly drill @ 1:10 50 EZ Main Sets: 12 x 25 burst + cruise @ 1:00 100 EZ 2 x through: 25 AFAP from dive or block + 75 EZ 37.5 AFAP from dive or block + 112.5 EZ 50 AFAP from dive or block + 200 EZ R1 = free (12 flat-low, 26 flat-low) R2 = back (12 mid, 28 high -- did not go past 15 m, sloppy turn) 2 x 100 AFAP w/fins, broken for :10 @ each 25 + 200 EZ IM = 50 flatish breast = 55 high 6 x 40 w/stretch cordz 2 = breast w/15 fast strokes 2 = back w/30 strong strokes 2 = backstroke start, kick fast until taut then 12 fast kicks 100 EZ Total: 3400 ++++++++++++++++++++++++++++ Cranked out my fastest practice 50 free ever today. Of course that might not be saying much as I literally never do a 50 free for time. Still, I'm hopeful I can crank a decent one at the Sprint Classic. My last really good 50 free was back in Feb. 2009 (tech suit aided 24.9). Stretching and rehab exercises later. I have been using my flexibar regularly -- more than I bet Mr. Thornton has been willing to do for his tennis elbow issues!
Swam w/ Ray, Dave, Blakely, Teresa and Keith. Got a lot of breaststroke pointers from Blakely after we did out main set. She had me doing some sculling drills that seem to help a lot. SCY 600 Warm up 2 Times through: * 4 x 125 (Round 1 - 1:45, Convert Free-IM; Round 2 - 2:00, stroke IM Order) * 50 Easy * 4 x 100 (Round 1 - 1:30, Free, descend; Round 2 - 1:45 Kick) * 50 Easy * 4 x 75 - 1:15 (Round 1 - Convert Fly to back; Round 2 - Pull, descend) * 50 Easy * 4 x 50 Kick - 1:00 (Round 1, fins; Round 2, no fins) * 50 Easy * 4 x 25 - :30 (Round 1, IM Order fast; Round 2 free w/ strap on ankles) 300 Pull w/ ankle strap 300 Yards of sculling drills mixed w/ br kick 4 x 50 Breaststroke - 1:00 (Made :40-:42 keeping elbows higher and pulling wider; not too bad for changing up my stroke completely) 200 Cool down (5000 Total)
Warmup: 500 Free DPS 500 Kick w/ board EZ 500 Pull w/ paddles EZ (1500/1500) 12 x 50 Sculling w/ buoy @ 1:30 (3 front scull, 3 mid scull, 3 bottom scull, 3 top to bottom scull) (600/2100) 20 x 50 Kick w/ fins @ 1:00 Desc. 1-4 did SDKs on back (ranged :45-:32s on each set of 4) 200 EZ (1200/3300) Main Set: 8 x 100 -- IM Order by pairs @ 2:15 Odds Drill, Evens Fastwent 1:05 Fly, 1:19 Back, 1:18 Breast, 1:19 Breast**, :59 Free(1000/4300) **we had to redo the breaststroke pair because a few of the kids skipped out on their underwater pulls, so we all got to do it again. Hey, at least it wasn't the backstroke one! 4 x 50 @ 2:00 FAST IM Order Fly :29Back :33Breast :36Free :26200 EZ and done ------------------------- 4700 Yards A fairly easy practice overall. It was nice that John went easy on us so I didn't have to get out super early like an who is tapering. Yeah, the yardage was semi-high, but it was mostly all slow-type swimming, with a few race pace bursts near the end. I felt good, well except for my new worst stroke of backstroke. My arm is still a little sore from my flu shot yesterday, but it's much better. I also see that the Club Assistant online heat/psych sheet is up for the NW Zone SCM meet: http://www.swimphone.com/mobile/meet....cfm?smid=3629 I'm doing the 400 Free, 200 Fly, 200 IM, 200 Breast, and 800 IM on Saturday, with the 400 IM as my sole event on Sunday. Sunday will be a "play it by ear" day as to whether or not I swim or not. I am the top seed in the 400 IM overall with 2nd place being KNelson. I'd hate to just "give it to him" by dropping out, but that may happen. Our 800 IM event should be fun between T.G. and myself. We're seeded #18/#19 in the event, so with the 8 lanes/heat, we should be seeded right near the top of our 3rd to last heat. Hopefully we don't get separated into different heats. We entered with identical times to try to prevent that (10:44.44)
Wednesday 10/17 AM only SCY 500 swim 4/6/2 turns 400 pull w/ buoy + strapless paddles + snorkel 200 kick w/ board + fins 10x100 @ 1:10 swim w/ fins aerobic + 5 fly kicks off each wall 9x100 @ 1:45 1 - 50 STRK/50 FR 1 - 25 FR/50 STRK/25 FR 1 - 50 FR/50 STRK All FR was aerobic and all STRK was IM order in sets of 3. 100 EZ 9x25 @ :30 1 FAST/2 EZ, 2 FAST/ 1 EZ, 3 FAST 175 EZ Total: 3600
Drylands: rehab ex, 15 minutes explosive leg press, 190 x 4 x 10 super pullovers, 80 x 3 x 20 lower back machine, 130 x 3 x 12 wrist curls on cable machine, 35 x 3 x 25 knee tuck jumps, 10 standing plate jumps, 10 long arm crunches, 100 power wheel pike ups, 2 x 10 Recovery swim: 600 various 20 x 25 shooters w/fins @ :40 -- 4 each belly, back, left side, right side, twirling 50 EZ 10 x 50 @ 1:00 odds = smooth free evens = smooth backstroke 50 EZ Total: 1700 ++++++++++++++++++++++++++++ I had Cheryl add 50 back (28.00) to my Sprint Classic entries, just in case I don't want to swim the 100 breast right after 50 free. Now to think about entries for the SCM meet on Nov. 18. Here's the meet info: https://www.clubassistant.com/club/m...1481&smid=4182. And meet info for NE Champs: http://www.usms.org/comp/event.php?M...20121207greatS. Between the 2 meets, I would like to try and squeeze in 50 free, 100 free, 50 breast, 100 breast, 50 back, 100 fly, and 100 IM. I'll likely rest on my 50 fly and 100 back times from the Albatross meet. Not sure how best to juggle the orders of events. I'd like to get in a fast 100 IM at the November meet. If I swam it then instead of in Boston, I'd probably have to skip 100 fly. That event takes a lot out of me in meters.
Updated October 17th, 2012 at 07:38 PM by The Fortress
Swam w/ Dave, Dave, Dave, Roger, Chris, Meredith and Danny. SCY 600 Warm up 10 x 150 - Swim/Kick/Pull * Interval starts at 2:45 and drops :05 each 150. * On first 6, no free, no strongest kick 100 Easy 8 x 100 Up/Down kick - 1:40 (:05) * Base stroke fly, start w/ 100 fly 100 Easy 100 Free - 1:20 25 Easy - :40/ 25 no breath - :40 200 Free - 2:40 25 Easy - :40/ 25 no breath - :40 300 Free - 4:00 25 Easy - :40/ 25 no breath - :40 400 Free - 5:20 25 Easy - :40/ 25 no breath - :40 100 Easy 16 x 50 - 1:00 1-4: Free, descend 5-8: IM Order 9-12: Stroke, descend 13-16: Kick 200 Cool down (5400 Total)
I arrived a few minutes late since I had to get my daughter to and from her final soccer game of the season. It seems like forever since we last had a game or practice for them with all the fire/smoke activity in the area the past month. We finally had a bit of rain all weekend long to help put away the fires for good. Today at work I also got my flu shot, so my left arm is dead and hurts. I'm icing my arm, and O.D.ing on Ibuprofin for tonight. Warmup (that I got in): 200 of (25 breast w/ flutter, 25 V-Sit scull, 25 8/3/8 Free, 25 Sprint Free) the group did a 600 of this warmup (200/200) 5 x 200 Free Pull stretch out @ 3:15 (2:22-2:25s) (1000/1200) Assigned 10 x 100 Kick w/ fins & board @ 1:25 (25 Flutter/25 Dolphin) I did 75s @ 1:25 (25 SDK on back/25 flutter/25 SDK on back)resting my legs(750/1950) Main Set: (aerobic, keep HR down) (when "fast" use the legs) 400 IM @ 8:00 (50 EZ, 50 Fast) 500 Free @ 8:00 (50 EZ, 50 Fast) 2 x 200 IM @ 4:00 (200 EZ, 200 Fast) 2 x 250 Free @ 4:00 (200 EZ, 50 Fast / 200 Build, 50 Fast) 4 x 100 IM @ 2:00 (100 EZ, 100 Fast) 4 x 125 Free @ 2:00 (125 EZ, 125 Fast) (2700/4650) There was another set of 50s at the end of this, but I got out and called it a day. I was just wiped out, and my arm was sore. No point of beating myself to death. It was an EZ workout for the most part anyway. The next few days are really going to be EZ, at least that's what John says. 200 EZ and done ------------------------ 4850 Yards ============================== I took this workout pretty EZ. Ended up being the caboose in the lane today, going 3rd behind Jared and Henry. I didn't push things very hard at all, and my shoulder/arm muscle was really sore from the flu shot. I could've gone without it (for the benefit of the meet), but it's not worth the risk later in the flu season to go without it. It doesn't matter, I'll still swim fast when it's go time.
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 50 EZ Main Sets: 10 x 25 burst + cruise @ 1:00 100 EZ 3 x through: 25 AFAP + 75 EZ @ 3:00 50 AFAP, broken for :10 @ 25 + 150 EZ @ 5:00 R1 = free w/fins from push (10, 20 high-21 flat) R2 = 25 breast from push 16 high, 50 from a dive 32 flatish R3 = 25 fly from dive 21 high, 50 fly-back 26 highish 4 x 50 pull w/parachute @ 1:45 4 x 25 kick w/parachute @ 1:00 100 EZ Total: 2500 Rushed off to an appt and then stopped at gym to do 45 minutes of rehab ex and stretching. +++++++++++++++++++++++++++ Did my entries for the Sprint Classic last night: 100 free, 1:59 100 breast, 1:17.0 100 IM, 1:04.5 25 fly, 13.3 25 back, 13.4 25 breast, 15.7 25 free. 12.2 Entered "off" events and last year's times for the 25s. A rare meet with no fly or back (except the 25s). Obviously, doing a 50 split in free. Will only have 25 minutes before 100 breast, but that's just what I feel like swimming. On other news, the cortisone shot has not done much for my elbow. Not unexpected (though last year it really zapped the pain). This reminds me of my last shoulder problem ... So I finally went ahead and scheduled an MRI (3T machine) and PRP consult. I had been reluctant to do this just because I'm sick of doctors and appointments after the last year. Unclear how many days of kicking this will involve ... I will have to strategically schedule it around meets.
Tuesday 10/16 PM only SCY 500 swim 4/6/2 turns 4x100 @ 1:50 V.S. kick in S-line 4x50 @ 1:00 dr/sw I.M.O. 8x50 @ 1:00 kick w/ board 10 meters in and out of wall FAST 8x25 @ :35 15m kick under H2O FAST w/ fins: 4x200 @ 2:50 kick w/ 5 FAST FL kicks off each wall 4x100 @ 1:30 swim w/ Trojan Tumbles + 5 FL kicks off each wall 8x50 @ 1:00 25 under H2O + flip turn + 5 fly kicks off wall 8x25 @ :30 swim 3 FAST/1 AE, RD1: FR, RD2: STRK 100 EZ 6x100 @ 1:30 BEST AVG (1:00, :59, 1:00, 1:00, :59, 1:00 for an AVG of 59.6) 4x50 @ :50 2 BK/2 FR 6x100 @ 1:40 BEST AVG (:58, :59, :59, :58, 1:00, :58 for an AVG of 58.6) 4x50 @ :50 25 BK/25 FR 4x150 @ 2:30 pull w/ buoy + strapless paddles + snorkel focus on finishing stroke! 4x50 @ :45 DPS w/ 4/6/2 turns Total: 6000
Tue Oct 16th, 2012 The South Central SCM meet 45 days away This coming Monday I plan to shift to speed & strength training Yesterday Jim told me someone broke my 2:13.42 10k NR for 45 - 49 men just looked it up, Congrats to 45-49 1 Hardy Lussier C 46 OREG 3723-025VX 2:10:29.48 Doubled yesterday, swam with Jim, Korey next to Bob & Robert Killeen Jim & I did 50's on 35, 100's on 1:05 & 200's on 2:15 made em all Robert Killeen & I weigh in after the Monday noon practice RK: 226 AR: 217 He said he drank alot over the weekend I went to ACL on Sunday Whitney coached SCY UT Swim Center main pool 6:30 - 8:00 Dove at 6:31 Swam with Mike, Korey, & Marcio beside Todd, Tyler, Paul, Jim Warm up 400, 300, 200 100 Main Set 2 Rounds of: 4 x 25 FL on :25 300 FR at 75% except mike & Marcio went faster & harder 4 x 50 FL,bk on :50 300 FR at 75% 4 x 75 fl bk br on 1:10 300 fr at 75% 4 x 100 IM on 1:30 300 FR ~ ~ ~ ~ all that doesn't seem like much but it adds up to 5,400 Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Swam w/ Ray, Dave, Dave, Dave and Keith. Did a 4K main set straight through on a 1:30 pace. Went faster than I thought it would. SCY 250 Warm up 400 IM/400 Free - 6:00 300 IM/300 Free - 4:30 200 IM/200 Free - 3:00 100 IM/100 Free - 1:30 100 Free/100 IM - 1:30 200 Free/200 IM - 3:00 300 Free/300 IM - 4:30 400 Free/400 IM - 6:00 150 Easy Made the last IM on 5:40 6 x 50 Kick - 1:00 12 x 25 - :40 * odds - IM Order hard * evens - no breath 200 Cool down (5200 Total)
Warmup: 400 Swim DPS - did all free 11-12 SPL 200 Sitting on kickboard, back straight & upright, breaststroke pull 200 V-Sit Scull - OMG this was tough...especially in combo with the previous swim (800/800) 16 x 25 SDK w/ fins underwater no breathers @ :50 (400/1200) Main Set: 10 Rounds of: 75 Build to Sprint (last 25) @ 1:302 x 25 ALL OUT SPRINT @ 1:00Odd rounds are Stroke (non free)Even rounds are Free (I worked the SDKs on these)(held ~:50-:51s for the fly 75s, ~:46s @ Free 75s) This was a tough set! 200 EZ (1450/2650) Assigned: 10 x 100 Kick w/ fins and board @ 1:25 I did 10 x 50 SDK w/ fins on back @ 1:25need to rest my legs most of all, and I'm officially starting my taper right now!!coach thought I was cramping as to why I was doing only 50s...Nope, I'm good...just want to take things a little easy now (500/3150) 1000 EZ Pull breathe every 3 ------------------------ 4150 Yards - what a difference!!
Monday 10/15 AM and PM SCY AM swim: 500 swim 4/6/2 turns 500 pull w/ buoy + strapless paddles + snorkel 6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick 6x250 @ 3:45 1 - 200 build + :05 rest + 50 FAST 1 - 150 build + :05 rest + 100 FAST 1 - 100 build + :05 rest + 3x(50 FAST + :05 rest) 16x25 @ :30 R.I.M.O. focusing on technique 150 EZ Total: 3400 PM swim: all @ :15 rest: 600 swim (200 FR/100 BK) 400 pull w/ buoy + strapless paddles 2x200 IM 1 - 25 kick/25 drill 1 - 25 drill/25 build 2x 300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00) 2x150 @ 2:15 50 kick/50 dr/50 swim 2x200 @ 2:50 100 FR/100 BK D1-2 2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes 4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06) 100 EZ Total: 5000
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins @ :40 50 EZ 4 x 50 single arm fly @ 1:00 50 EZ Main sets: 10 x 25 burst dolphin kick + cruise @ 1:00 100 EZ 4 x (25 AFAP fly from a dive + 75 EZ) @ 4:00 -- Went 12 highs rolling on the :59. A noodler cautioned me that I was cheating and would be DQ'd if I did this in a race. lol 1 x 100 AFAP IM w/fins, :54 300 EZ 6 x 50 w/fins @ 100 pace @ 2:00 odds = fly-back, 25s evens = back=breast, 28s 200 EZ 4 x 50 backstroke kick w/fins @ 100 pace @ 1:30 -- only under to 12.5 -- went 24 highs 200 EZ 8 x 25 pull w/parachute -- 4 back, 4 breast 100 EZ Total: 3450 ++++++++++++++++++++++++++++ Still trying to fight off cold. I seem to recall I had a sickness taper last year before the Sprint Classic. Hoping to just do a quickie 5 day drop taper this time. Rant: Why do the obese noodlers always claim the deepest lanes at the pool?! They can just as easily float and aqua jog in the 5-6 feet lanes. I walked in today and the 4 deepest lanes were all taken. Moreover, sharing a lane with them is impossible because of their girth. So 4 people effectively take 8 spots. NE Champs info: http://www.usms.org/comp/event.php?M...20121207greatS
Updated October 15th, 2012 at 10:34 PM by The Fortress
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