Goals, Periodization, Lessons Learned
To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.To continue, maintain, diversify dryland strength & flexibility program towards personal fitness, enhancement of swimming, and overall physical performance. Provide encouragement and supervision for my wife and kids in their use of our exercise room.To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.To ensure as best possible daily good night sleep for everyone in our family.
OW 5K under 1:20:00.00
Mira Mar Lakes Open Water Festival Masters 5K on April 29Time: 1:18
Further competition to be considered during TC2 based on my results from TC1 and availability to participate. OWS events will be a preference, perhaps a USMS Postal event, along with LCM, SCM, and SCY meets as possible. I have professional and family constraints which restrict possibilities to local & regional events for most of 2012.
LCM FR Goal training sets:
20x100 on 1:30 @1:155x200 on 3:00 @2:305x400 on 7:00 @5:003X200 on 5:00 @2:203x100 on 4:00 @1:07
LCM IM Goal training sets:
To build endurance base in Fly, Back, Breast for interval training in TC2. Basic endurance protocal;
Fly & BR; 6x100 or 3x200 LCM any pace on 1:00/2:00 rest, build by 50 without stroke failureIM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failureBack; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20
Ongoing refinement of stroke techniques for best possible sustainable efficiency.
StreamliningBreathingEVF pull at fast pace and when tiredFollow through pull & recovery with body aligment on both rotation and undulation strokes
I have tried to outline basic goals for my first 90 day training cycle, although already halfway completed. This 90 day training cycle (TC) is a collection of basic micro 4-7 day work/rest training periodizations for both swimming and dryland, and subject to the whims and flow of family life and other obligations.
The swimming I did before starting this first TC was general lap swimming with an occasional strong effort. The difference for me now is training focus, goals and having a Coach on deck Mon, Wed, and Fri who inspires me and other swimmers. After my 5K OW swim, I typed out a competition goal times "wish list", that I will review when starting TC2.
In high school and college I was a seasonal swimmer, and my previous masters swimming was about participating in events more than training and preparation. Now I want to build a good endurance swimming fitness towards reaching my training goals and to have fun competing. At the moment I am motivated take on the challenge.
Updated May 23rd, 2012 at 07:03 AM by fdtotten
w/u: 200 FR/100 BK/100 fly drill
Go two times through:
2 x 100 Kick on 2:00
1 x 200 FR pull with buoy on 3:00
2 x 50 FR build on :45
12 x 75 on 1:05
- 8 FR, 2 BK, 2 IM drill
Go two times through:
Noah's Ark on 7:00
- 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
4 x 50 on :45
- odd length = FR DPS
- even length = RIMO FAST
150 loosen and out
(Solo/Rec/3650 yds/65 min)
Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:
Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.
In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.
I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.
Updated May 11th, 2012 at 03:38 PM by rxleakem
taken from http://john-badassrides.blogspot.com...from-here.html
Today was not exactly what I would call a banner day on the road less traveled. That would be the road to being a superhero (or at least the one toward being forever out of load-pile-land). In fact from where I sat at two I would have said "you can't get there from here."
if you would like to see more please check out my blog at http://john-badassrides.blogspot.com...from-here.html Don't forget to show your support by clicking on an ad at the end of the entry. thanks!
taken from http://john-badassrides.blogspot.com...-to-omaha.html
There is nothing that scares me more on this earth than an expanse of water that is 8 feet wide and 50 meters long. I have had some hard-bitten dudes point firearms at me in Guatemala. I have rappelled 100s of feet down into black holes in the ground. I've ridden a mountain bike off of stuff that would give a billy goat vertigo. I am no stranger to dumb-ass nail biter stuff. Having said all that, there is nothing that weakens my knees like standing on the starting blocks at one end of a long course meters pool. I (mostly) don't do the other dumb things anymore... but I still get on those starting blocks. I still feel my stomach turn to water. Nothing is as intimidating (for me) as looking down the length of that 50m. Conversely, there ain't nothing that thrills me more....
if you want more check out the rest at http://john-badassrides.blogspot.com...-to-omaha.html
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200 FR/200 BK/200 IM drill
8 x 150 on 2:00
- 1-4: FR pull with buoy
- 5-8: FR descend (DPS, 100 DPS/50 fast, 50 DPS/100 Fast, 150 Fast)
4 x 75 Indiana IM's on 1:15
4 x 50 Quarters Strong BK on :55
4 x 50 on :50
- 25 FLY burst 4/6/8/sprint
- 25 FR DPS
100 loosen and out
Got a swim in before lunch today, and felt good in the water after my first go at weightlifting on Monday. I will not being going heavy at all as I start up this crosstraining because I want to avoid as much residual pain as possible.
I'm now shifting into OW training gear, as the 10 mile swim is in 10 weeks, so there is no time for me to keep dilly-dallying. I will be working on longer sets with timed swims, and getting back into the 3-3.5k yardage per workout. I have found that some 25-50's fast stuff is just as important, so I'll be sneaking those things in, too.
On an aside, I am starting to play with feeding for the long swims - I have a huge jug of maltodextrin that I will be experimenting with (190 calories/0.5 cup).
Today's felt good. I came in around 1:51 with the pulls, and was finally able to descend the swim set (1:47,:45,:44,:41). The other swims we good, although I was not very peppy, which is understandable during this time in the training cycle.
I will plan to lift later this evening, and maybe swim after that. My sunny day off has turned into a very grey blah, so I will be mowing the lawn after a motorcycle ride (first of the year). I'll try to get a pic up of that...
Updated May 2nd, 2012 at 09:04 PM by rxleakem
w/u: 200 FR/200 BK/200 IM drill
8 x 50's
- odd: kick on :60
- even: Quarter Strong FR on :55
25 EZ, 50 FR fast (27.12), 25 EZ
8 x 25's on :30
- odd: stroke drill
- even: Burst and cruise 8/10/12/full
4 x 75 on 2:00
- 2 FR (43+, 44-)
- 2 Back (49-, 48+)
4 x 25 AFAP on :60
- 2 FR (12.43, 12.39)
- 2 BK (14.54, 14.37)
200 easy and out (including some back starts)
(solo/Rec/2400 yds/65 minutes)
Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.
It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.
You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.
Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
w/u: 200 FR/200BK/200 IM drill
10 x 100 FR pull with buoy on 1:20
8 x 50 on :55
- odd kick IMO (25 strong, 25 FAST)
- even swim IMO
4 x 50 FR on :45
- Quarter's strong
4 x 50 FR on :50
- Burst 8/10/12/14 no breath then cruise
4 x 75 on 1:20
- by 25: FR DPS/Fast IMO/FR burst 6 and cruise
1 x 100 IM for time (went 1:09.88)
500 Noah's Ark pull with buoy
100 loosen and out
(solo/Rec/3600 yards/60 min)
We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:
Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.
I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->
I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me
I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.
Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me
More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.
Ok, that's it.
Updated March 2nd, 2012 at 06:05 PM by rxleakem
w/u: 200 FR/200 Back
6 x 100 kick on 1:50
- did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one
5 x 200 Pull on 2:45
- 1: DPS (ez) ~ 2:32
- 2: 25 DPS/25 HARD ~ 2:24
- 3: 25 HARD/25 DPS ~ 2:23
- 4: Build by 50 ~ 2:25
- 5: Go for it ~ 2:18
10 x 50 on ?
- Did IMO 1-4, 5-8
- 100 IM for time ~ 1:10.12
10 x 50 on ?
- drill/speed play intermixed
100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago
200 loosen and out
I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time.
I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't.
I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times.
I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!
Updated February 13th, 2012 at 05:27 PM by rxleakem
I signed up today for the New England scy Champs at Harvard in March. I entered best masters times for all events (the website suggested these during the registration process, kinda neat), except for the 200 breast. Yes, the 2br - I decided to enter it for the first time ever and just ballparked a time.
Friday, March 16, 8:00am warmup, 9:00am start
#10 Men 50 Freestyle Time: :24.37
#12 Men 200 Backstroke Time: 02:11.88
#14 Men 100 Individual Medley Entry Time: 01:03.18
Saturday, March 17, 8:00am warmup, 9:00am start
#24 Men 50 Butterfly Entry Time: :26.84
#26 Men 200 Breaststroke Entry Time: 02:55.14
#32 Men 200 Freestyle Entry Time: 01:57.19
#34 Men 100 Backstroke Entry Time: :59.45
Sunday, March 18, 8:00am warmup, 9:00am start
#42 Men 200 Individual Medley Entry Time: 02:22.47
#44 Men 50 Backstroke Entry Time: :27.76
#52 Men 100 Freestyle Entry Time: :52.60
Last year I swam 6 events, and this year I decided to bump it up to 10. We'll see how the training progresses through the end of winter and see if some time drops are realized in the middle of March!
I will be mailing in entries for the Valentines and Pace/Maker's mini-meets tomorrow. With these meets, I will replace the 100 and 200 Free with Fly to complete all events for the scy season
Now, off for a swim ...
Updated January 26th, 2012 at 10:23 PM by rxleakem
Solo at Rec (scy)
w/u: 200 FR/200 BK
Go three times though (continuous):
- 100 Kick
- 100 IM drill
- -- - FR/BK/SDK
4 x 100 Pull with Buoy on 1:20
- Focus on DPS, breathe 3/4/5/5 per 100
1 x 500 Noahs Ark Pull with Buoy on 7:00
- Went 6:20
4 x 50 on :60
- 25 DPS FR
- :05 rest
- 25 sprint IMO
250 w/d and out
(2350, 40 min)
Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I.
Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime).
On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the:
- 200 IM (goal: 2:16.72)
- 50 FR (goal: 24.94)
- 50 BR (goal: 38.77)
- 50 FLY (goal: 27.86)
- 50 BK (goal: 28.46)
So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know
Updated January 22nd, 2012 at 09:41 PM by rxleakem
Solo at Rec (scy)
Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).
100 Free/200 RIM D/K
4 x 75 Indiana IM's (no FR) on 1:20
4 x 50 FR Pull with Buoy on :45
Two times through:
4 x 150 Free on 2:00 (goal time 1:45)
1 x 150 Back on 2:00
1 x "Master minute"
6 x 50 RIMO on :45
1 x 200 IM Kick (no board) on 3:40
5 deep water bobs
1 x 100 IM for time (went 1:10.54)
200 w/d various and out
(3200 yds, 55 min)
I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
- 1st 5: 1:38, :39, :40, :42, 2:00
- 2nd 5: 1:41, :42, :45, :43, 1:54
The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!
The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.
The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!
Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).
I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.
Updated January 16th, 2012 at 11:36 PM by rxleakem
Solo at Rec (scy)
200 FR/200 BK/50 ez w/u
Fort's Aerobic Sprint Hybrid Set:
30 x 50 @ 1:00
-- burst to 15 meter & cruise the rest
-- :30 between sets of 10
11-20 kick w/board (5 flutter, 5 dolphin)
21-30 speedplay (5 back spin drill, 5 fast hands breast)
300 Pull with buoy w/d
- alt FR and BK by 50's
(2350, 40 min)
Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.
I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.
After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.
I am planning on the following meets for the spring, with the idea to get times in more events:
-WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
-Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
-Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
-NE SCY Champs: 3/16-18/11: More info to come
Updated January 7th, 2012 at 12:01 AM by rxleakem
Postal 10k Planning
I trained pretty hard Mon - Wed then backed off Thu & Fri to rest a bit for tomorrow.
I asked Charles Logan, director of the swim center swim center to drop the pool temp a few degrees to 77 or 78 and they did. The skinny people were chilly.
10k's a long way, it's:
2 x 5000 or 4 x 2.5 or 5 x 2000 or
6 x 1500 + 1k or 10 x 1000 or 20 x 500 or
25 x 400 or 50 x 200 or 100 x 100
I've lined up a counter.
Swim starts at 7:00 so I'll
6:00 leave home
6:45 arrive and get ready
7:00 dive in
will put GU & water near my lane.
plus right before I swim I'll probably
down a few gu's,
drink half a liter of smart water and
take in a little caffiene
Plan to wear B70 jammer have Speedo pro back up. I'll tie it tight and probably double knot.
I've shaved some and will shave more tonight. I get a rub spot on my right delt when it hits my stubbly chin on long swims, so I'll reshave my face tomorrow morning.
I'll treat my goggs to not fog.
Correct Pace is the key
I need to stay easy long smooth relaxed and consistent.
Remain aware of
how far I've gone, how much left,
my running time and the pace I'm holding.
I'll have my counter signal 1,000's
plus 9500, 9800 & 9900
I won't stop much or for too long.
On my previous 10k I did a stretch of repeat 100's on 1:20, boy that was a mistake.
Larry suggested 3k straight then short breaks after each 1k
1st 1000 hold 1:18's & go 13:00
2nd - 5th 1000 go 13:05
targeting 65:20 5k split
6th - 10th 1000 hold 13:20
I've considered doing it as a set of
6 x 1500 on 20:00 followed by a 1000 on 13:20
I'm nervous and excited. I know somewhere during it I'll be cursing,
why did I ever get myself into this?
Wish me luck.
My sordid history with Postal swims:
Sat May 30th, 2009 LCM Swam a 10k today
Sat June 6th 2009 swam a 5k this morning
Sun Jan 23rd, 2010 Went Postal
Sun Jan 30th 2011 HR Postal Swim take 2
1 hour postal swim January 24th, 2009
Wed Aug 17th 2011 scy
7:00 a.m. this Saturday I'm going to do a
Postal 10k. Wish me luck.
Anyone have any suggestions?
here's how my last one went:
Sat May 30th, 2009 LCM Swam a 10k
I hope to do better and not make the mistakes I made.
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UT, main pool scy
6:30 to 8:00 dove in 6:35ish
wore blue camo jammer
swam with Nate
Beside Emory, Chris, Korey,Tyler, Marcio, &
1400 easy 50's & 100's
Main SET: scy
4 rounds of:
3 x 200 fr on 2:40 85% effort right into
8 x 25 on 0:30 odds easy evens fast
100 easy on 3:00
held 200's on 1st 2 rounds under 2:11
held rounds 3 & 4 at 10k pace
except for R4 #3
was 2:01 did 150 2 beat kick, 50 6 beat kick
~ ~ ~
Then did 500 warm down
easy smooth 50's on 40
Updated August 17th, 2011 at 07:13 PM by ande
Tue Aug 16th 2011 scy
When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.
Did a tiny double yesterday
showed up noon practice around 12:30 &
did 2 rounds of 5 x 200 on 3:00
held faster paces than I did in the a.m. work out
Got a couple team notices from Whitney which are at the end of this post
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UT, main pool scy
6:30 to 8:00 dove in 6:33ish
wore FS II legs
swam with Max
Beside tyler, Todd, Larry, Chris, Korey, & Mike
had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.
Main SET: scy
4 rounds of:
4 x 200 fr on 2:50 82% effort right into
4 x 50 on 1:00 done 25 fast IM order, 25 easy
held em all under 2:11 most 2:09 or better
tried to stay true to 82%
went 2:02 on last one in 4th round
2 x 200 on 2:30 cruise
Emails from Whitney:
From: Whitney Hedgepeth
Sent: Sunday, August 14, 2011 11:26 AM
Subject: [txla-masters] Masters information
I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Iím grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.
Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.
I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.
Don 70-74 age group
1st 50 free
1st 100 free
1st 200 free
1st 50 back
2nd 200 IM
4th 50 breast
Larry 55-59 age group
2nd 800 free
2nd 400 IM
3rd 200 free
5th 400 free
7th 200 IM
Jim Sauer 50-54 age group
1st 200 IM
1st 400 IM
1st 100 fly
Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters
400 free relay
400 medley relay
Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.
Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.
I hope to see all of you continue to work out at Longhorn Aquatics.
~ ~ ~
From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
Subject: [txla-masters] more masters stuff
On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.
Starting next week, Mon August 22nd
all M W F mornings will be 6:00-7:30 am and
T TH will remain 6:30-8:00am.
I hope this will allow more people to get in some practice before work.
See you at the pool.
p.s. Great job this morning.
There were 46 of you who did the 20x200 or 175 or 150. Way to go.
~ ~ ~
Should I go postal this Saturday or do the regular work out?
If I go postal, should I do the 5 or 10k?
How should I prepare for it between now and Saturday?
Anyone got any tips?
My last 2 LCM postal swims:
Sat May 30th, 2009 LCM Swam a 10k today
Sat June 6th 2009 swam a 5k this morning
Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:
Sun Jan 23rd, 2010 Went Postal
Sun Jan 30th 2011 HR Postal Swim take 2
1 hour postal swim January 24th, 2009
Updated August 16th, 2011 at 04:21 PM by ande
Thu Jul 21st, 2011 LCM
swam easy this morning
not sure how far I went
did mostly easy 50's
Got the 400 IM tomorrow
FL cruise it, breathe every stroke, barely kick
BK cruise it, easy speed, barely kick
BR fast bk to br turn, fast arms and legs with a decent pause after each kick
FR bring it home strong & 6 beat kick the last 75 or 50
went 5:10 last year,
5:02 in 2009 in B70,
4:54 SCM in Dec 2010,
4:18 scy in Mar 2011
Tyler and Ross are in my heat.
Ross is likely to
work the fl & bk, struggle through the BR and hammer the free.
probably need to be close at the 200 &
ahead at the 300
2011 South Central Zone LCM Championships
Fri Jul 22 - Sun 24, 2011
Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool
South Central LCM Zones: DAYS AWAY
Thu Jul 21st leave for Houston & catch American Idol Live
Fri Jul 22st meet begins at 4:00 pm
Sat Jul 23rd
400 FR, 50 FL, 100 BR, 200 FL, 200 IM
Sun Jul 24th
100 FL, 50 BR, 200 BR, 50 FR, 800 FR
had an easier lineup then
decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
My SCY season consisted of 8 meets including Nats. Of those were two state championships (Iowa and Illinois) and several smaller (yet equally exciting!) meets.
I'd really like to explicitly look at my 500 free times from the start til the end of the season:
My first 500 of 2011: 1/15/2011 Danville
Splits: N/A (Avg: 43.9)
After a lot of coaching and learning, I managed to pull this off at the Illinois State Meet.
Best 500 of 2011: 4/7/2011 (ILMSA Champs)
Splits: 34.70, 40.11, 41.99, 41.26, 40.79, 41.49, 42.07, 41.89, 42.14, 39.98
So I'm pretty happy with how my swimming has turned out! I'm not really sure how it all happened - but like magic I managed to start swimming way faster over these past couple months.
I also swam the same race during nats... I did not swim it nearly as well, mostly due to fatigue and frustration from the days before. (We'll talk about that in a minute)
Nats Time: 6:52.88
Splits: 35.01, 40.18, 42.26, 43.04, 42.03, 43.28, 41.78, 42.57, 41.95, 40.78
Not a terrible job, but I could do SIGNIFICANTLY better in the future.
So I've also had an attitude adjustment in my swimming and in my training. My first adjustment came after my 200 free at nationals. Due to the fact that I was not swimming smart (lets just put it that way) I missed my wall at the 75 and killed my momentum for the race. It was a bad race for me and one that I wanted to do especially well in. Well - long story short, I can't go back and swim it again. That's just how it is. So instead, I'll just make it up with a vengeance the next time I swim it in a meet.
In terms of training, I had the time to look at this article. Mr. Crippen's philosophy on his training and his mindset on pushing oneself to the absolute brink is not something I've never thought about before. However I've never truly been inspired to put myself up to it until after reading this. I don't ever plan or even want to be compared to Fran, but perhaps - just perhaps I can teach myself to become even a millionth of the athlete that he was.
Thanks for reading! Hopefully I'll be able to post more this summer! I have quite the line up planned:
2 Open Water Swims (Swim Across America and Big Shoulders)
2 Triathlons (Wauconda Sprint Triathlon and the Bangs Lake Triathlon)
2 Long Course Meets (Badger State Games and Indy SwimFit Firecracker)
Muddy Buddy Chicago
and at least 1 half marathon (not sure when or where)
The 2011 USMS SCY Spring Nationals at the Kino Aquatic Complex, in Mesa, AZ are not very far away. Days till
Fri Apr 29, 2011
400 IM 6th Event,
Sat Apr 30, 2011
Maybe 200 Freestyle Relay
Sun May 1, 2011
Maybe 200 Medley Relay
Now is a great time to ask:
"What do I need to do to swim faster?"
1) faster in the pool,
2) stronger in the weight room,
3) lighter on the scale, &
4) thinner in the mirror.
It's time to shift training to speed, racing, & strength. Then add a layer of rest near the meet. this close to meets dates can sneak up on you so to figure out your training plan, I recommend you pull out or create a calendar and ask:
How should I train a day before the meet?
2 days? 3 days? & plan each day till you get to tomorrow.
M 04 27 L12
T 05 26
W 06 25 L11
T. 07 23
F 08 22 L10
S 09 21
S.10 20 L09
M 11 19
T 12 18 L08
W 13 17
T 14 16 L07
F 15 15
S 16 14 L06
S 17 13
M 18 12
T 19 11 L05
W 20 10
T 21 09 L04
F 22 08 Good Friday
S 23 07 L03
S 24 06 EASTER
M 25 05 L02
T 26 03
W 27 02 L01
T 28 01 TRAVEL to AZ
F 29 Meet
S 30 Meet
S 01 Meet
Updated April 4th, 2011 at 05:18 PM by ande
Just did a Rich A. slow mo recovery swim with fins:
10 x 100 @ 1:45
odds = backstroke
evens = backstroke kick
8 x 50 @ 1:00
odds = breast
evens = free
100 dolphin dive
Total: 2200 meters
I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.
Monthly FLOG Totals:
31.68 miles/55,764 yards
17,525 yards kicking (31%)
4,525 yard race pace(8%)*
Total workouts = 39
* I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.
This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.
One more month of hard training, and then I plan to taper in March.
Upcoming Spring Meets/Tentative Events:
Warrenton Meet SCY, 3/6
(cruising in late for some speed work off the blocks)
100 breast (50 split)
Albatross Meet SCM, 3/19
200 back (if needed)
Colonies Zones SCY, 4/16
100 free (50 split)
2 chick relays
Canadian Nats SCM, 5/20-22
possibility, still waiting for meet info
Sunday Morning @ Meyers Park
Surprise! Amber was there - matter of fact, there were a BUNCH of people there! Could've been quite social, except that most of them are on the slower side - but like I said, Amber was there & her husband Drew - so that made workout much more exciting. Got there a little bit late & so missed the first 2 100's
Warm up: 350 yds - it was supposed to be 5 x 100 on 2:00 I think, but Amber was doing 150's, so I joined her in that midway on the 3rd 150.
Then we did 5 x 100 on a very slow interval but what the heck, it was my warm up (2 x 150 on 2 min is not a nice relaxing warmup for me!)
The main set was (7 times through) supposed to be a 150 followed by a 50 on the following intervals: 1 min for each 50, and the 150's were: 2:30, 2:40, 2:50, 3:00, 2:50, 2:40, 2:30; we decided to do a 200 while they were doing 150's, and on #3 & 5, we did IM twitch, & number 4 was just a plain 200 IM. I don't know if Amber & I were trying to show off or what, but we kicked it today! It was awesome! I mean, seriously - a 2:20 for a 200 free? For me? Even though I had little mini-fins on, I still feel very good about that set!
Last set was 12 x 50 on :55, and I did stroke/free by 25's, mostly fly/free.
You may be wondering why I was at the pool on Sunday morning, when I said last week that I wasn't going to swim on Sundays anymore, in hopes of helping my elbows heal faster. Well, what can I say, it was beautiful outside, and I feel so much happier when I swim, that I just had to go. And really, it made my day! I had a great, productive day afterwards - enjoyed Church, fixed a nice dinner, even made cookies & had the Home Teachers over. Wow. Now, if only I could make myself read the Scriptures some on Sunday like a good girl. . .
Updated January 19th, 2011 at 12:54 PM by Celestial