10 x 50 fr on 0:55
500 drill with short fins
7 x 25 fr 0n 0:40 hypoxic with short fins
missed 5th one
9 x 25 fr on 0:40 with short fins / snorkel
10 x 50 fr on 1:00 easy
1-5: 6-beat kick6-10: 2 - beat kick
3 x 50 FK with board on 1:30
LCM meet yesterday
50 free [28.97]
Except for not consciously kicking super hard and pulling forcefully (was more preoccupied with form and streamline), the first 35m was perfect. This was where I took my breath and my rhythm, form, and all perfection was lost. Not being familiar with this pool, and thinking I had more to go than I did, I took another breath 5m out from finish - lol. I ruined that event, but with what I did and the cost of these mistakes, I am sure I am fully capable of beating my .34 by some tenths.
Had 50 fr SR form filled out ready to go but the official's reaction to my request changed my mind as I didn't want to interrupt things. She said I would need timers sent to the other side and from the looks of the operation, number of timers, and tight schedule, I decided to just do a 50 split for time unrecorded by looking up at the touch and got a [28.91]. Almost didn't finish the remainder of the 100 as I was too out of breath. Did backstroke to get me to the wall. Was suffering so bad afterwards a few other swimmers were worried I was about to die - lol, but didn't. Had to take 3 breaths for this swim. Sometimes during the split blasters I don't have this symptom, but I account the episode to improper warm-down and warm-up leading to it.
Wasn't feeling well so I scratched the 200 fr and swam 1500 yds in the diving pool. Also swam in Strom Thurmond reservoir for 30 min on way home as a random drive in.
Maybe I can try again later this month for another LCM
Updated June 8th, 2014 at 05:13 PM by __steve__
The kids had a great meet this morning where I got sunburnt and tired. It is amazing what happens when you hop in a cold pool. Got to love it, speed!
500 free kick w/zoomers
5x100 free R1&2 strapless paddles & bouy, R3&4 big paddles & bouy
100 free kick w/zoomers
R1 @2:00 went 1:34, 1:31, 1:30, 1:30, 1:29
R2 @1:55 went 1:29, 1:30, 1:30, 1:30, 1:29
R3 @1:50 went 1:30, 1:29, 1:29, 1:28, 1:27
R4 @1:45 went 1:28, 1:28, 1:28, 1:28, 1:28
200 free kick w/zoomers
500 free EZ w/snorkle
200 1 arm fly w/zoomers
200 free kick w/zoomers
Total 4500 meters
Great evening last night at Jinho's graduation - a fun night with some great great speeches and celebration. Jin's dad came in from Boston for the night so it was extra special.
I was able to get into the pool early today so I had the goal of 5000 yds:
(really old stroke workout I found in my bag)
300 Swim, 500 KDPDS
3 x 150 on 2:30 (IM swtich)
2 x 50 on :60 FR build
3 x 100 IM on 1:45
2 x 50 on :60 BR build
3 x 75 on 2:30 (IM swtich)
2 x 50 on :60 BK build
3 x 25 IM on (no free)
2 x 50 on :60 Fly build
2 x (with snorkel; middle s50 fast)
- 100 Swim with AP
- 100 Kick with board
- 100 Pull with buoy
[2850 yard so far, now for Masters practice]
200 swim/100 kick/200 pull
4 x 25 drill
4 x 25 burst and cruise
Davis Mile (23:40-2:30 = 21:10)
[5300 yds so far]
300 loosen and out
(Solo/Rec/5600 yds/130 min)
Mission accomplished and now I'm off to two graduation parties today.
Longest practice swim for me
My daughter is swimming at a USAS meet in lewisville this weekend and last night she had the 200IM. It's not been her strongest event but over the course of the last two meets this spring/summer she has dropped 30 seconds and at her last meet got an A time in the 200IM. Last night she dropped another 10 seconds and went 3:07. She is about another 6 seconds from her state cut but this was an AA time and she keeps improving which is very exciting to watch. Speaking to her coach after masters workout this morning he said that her whole group my daughter specifically has been cranking in practice and he spoke very nicely about her effort and the fact she deserves what's she's starting to see in her performances. This is goose bump stuff for a swimming dad. I am deliberately talking to her about enjoying swimming rather than focusing on goal times after all that's the important thing and something I have to keep reminding myself about when I swim and compete.
Today we swam LCM again and today was a high tempo lactate tolerance day with overall low meterage, that hurt like a son of a gun.
6x50 catchup on 50
8x(100 as fast as possible from a push on 2min, 2x50 kick on 1min)
12x50 drill swim by 25 on 50
We were supposed to do an extra set of 50s at 800 pace(16x50) but we ran out of time.
the main set hurt badly and it took everything I had to keep up a high tempo but it worked out and I had an awesome set going, 1min, 1:01,1:02,1:03,1:03,1:03,1:03,1:02. The 50s kick were rough because they were active recovery on a short interval so we did not have much rest before the next 100 fast.
49 days to worlds.
Helped serve breakfast to the seniors at the school today, including JinHo. A really great time to celebrate the kids and let them know that they are appreciated.
At lunch, before graduation tonight:
200 Fr/200 Bk/200 IM drill
600 Shark Swim
6 x 100 Back on 1:45
- 1 = DPS
- 2-5 = quarters strong
- 6 = fast (went 1:11)
100 loosen and out
(Solo/Rec/1950 yds/35 min)
Nice to get some backstroke in. Nice to have some open lane space
It was terrific seeing my kids and wife last night after being out of town all week. I had a great nights sleep in my own bed(its funny how there is no bed like your own). This morning was a good workout and I really enjoyed cool water as opposed to cold water.
400 free with snorkel
6x50 catchup on 50
8x100 drill build by 50 with snorkel
1 Round the clock with fins
12x50 odds swum 3 strokes and flip turn on 1.10, evens swum finger tip drag drill on 1min
I was holding 1.15 on the 50 drill 50 build. The round the clock was tough, you basically do a 100 AFAP then take a minutes rest and continue until you get back to the top. I was holding 55s with fins so ended up doing 12 x100s with a minute between 100s. This was one hard set. The 50s with turns felt good but by the end I was dizzy.
After the workout Tom sat down and worked out our week long training camp the week of 30th June. We will be swimming twice a day for 1.5-2 hrs per session and weights or dryland each day also. Three a days will be tough but then we start descending yardage and then the taper for worlds. Scary it's so close. I saw on the website it's 50 days or so. With a three week taper(for me) that's not a lot of time left
Swim/LCM/Solo @ Pitt
2 x (25 scull + 25 free) w/paddles
4 x (25 shooter + 25 EZ) w/fins @ 1:10
4:00 VDK: :15 AFAP in streamline + :45 EZ (counting it as 100)
-- VDK = vertical dolphin kick
8 x 25 burst + cruise @ :45-1:00
-- did 4 from mid-pool
5:00 straight VDK (count as 200)
2 x (50 AFAP + 150 EZ)
20 x 50 @ 1:10 w/fins done as 2 rounds of:
4 x 50 w/paddles @ 200 pace (R1 = free, R2 = back)
1 x 50 EZ
4 x 50 kick
odds = 100 pace
evens = EZ
1 x 50 EZ
extra 100 EZ
4 x (25 AFAP + 25 EZ) @ 1:15
Total: 3550 m
I had expected the pool to be set up SCY and had brought a SCY workout that I was psyched to do. I couldn't think of a main set I was up for, so did a little bit of everything. Still tired, long course is dead hard.
It's wonderful to have Fort Son home. I can't believe he is a rising senior ... where does the time go ... He told me that all seniors in his fraternity (he's President) get a fully paid spring break trip. Seems they get major funding from the CEO of Ebay, who was a member. Pretty cushy!
2 X 150 2:30 2:15
3 X 100 1:40 1:30
2 X 100 kick 2:15
1 x 100 swim 2:00
1 x 400 choice--fins optional
6 X 50 1:15
1-3: perfect stroke
4-6: descend--#6 @ 100%
3 x 100 2:15--choice
Swim @ 85/90%
WARM DOWN: 4 X 50 easy
Updated June 10th, 2014 at 04:09 PM by Editor
Felt ok but not terribly fast.
500 free kick
10x100@2 as 50 free/50 back w/paddles & bouy holding 1:39's
300 free kick w/zoomers
200 back kick streamline w/zoomers
500 free w/snorkle and 6 beat kick
Total 3000 meters
Serious back pain - couldn't do flipturns - got out, went home, took percocet, called accupuncturist
600 back/free; breast/free by 50
4 x 150 pull w/30 sec rest (~2:40/45)
Total: 1300 LCM
Welcome readers from Sunnyside Beach, Florida. If you don't know where this insignificant half mile strip of beach is, think just west of Panama City Beach. Aside from a few thunderstorms Monday and Tuesday, it has been great all week! Training-wise, this has been a poor time for a vacation. I'm swimming in the Alabama State games in a little over two weeks. They only really offer shorter events and I'll be swimming the 50/100/200 Free, 100 Breast, 100 Fly and 200 IM. Here are my vacation training options:
- Rest and blow off training. It's a vacation and who really needs to train for sprint events anyway?
- Drop $8 per day on the local pool in order to get a proper solo workout - there are no masters workouts in Panama City anymore .
- Train in the ocean... it's free!
I took the free option and it has been worth it! Well, not for training but for cool stuff to see.
Monday, the waves were pretty rough. Thunderstorms just south of us in the gulf were driving 3-5 foot waves. It was great for body surfing so I stuck with that. The body surfing was mostly kick work. I tried to take 2-3 good speed strokes to get going but after that I just dolphin kicked to stay with the wave. For a challenge, I started trying to ride waves on my back. That turned out to be quite a bit of fun and was a decent workout for my abs. Later, I walked east a few hundred yards, swam out past the breakers and swam back down to the beach. By then the wind had really picked up and I was tossed around a lot. Visibility in the water was poor so I didn't see too much.
Tuesday, the waves were calmer but winds/waves were pushing a 2-3 mph east to west current in between the sand bar and the beach. That made getting to the breaking waves a tough task especially for my kids who couldn't keep their feet on the ground all the way out. I decided to swim out past the sandbar and swim east into the waves for a few hundred yards and then swim back. Swimming out was painful and it seemed like it took forever to get anywhere. Sighting in rough water is nothing like sighting on a lake so I ended up taking occasional breaststroke pulls to regain my bearings. Coming back was easier and with the beach on my breathing side, I was able to keep a straighter line.
Wednesday was much better. Winds were still blowing from the SE so I headed east into the wind and waves. This time, I set off for a full mile up the beach. With calmer waves, visibility opened up and I could see a lot more. I was swimming 10-15 yards off the sand bar in 6-8 feet of water. Most of it was barren sea floor. But as I got closer to my turning point, I suddenly saw hundreds of circular brown objects in the sand. I dove down to get a better look and they were sand dollars. Tons of them all over the place. I've been to Panama City Beach many times over the years and I've known they were out there but never found any. Turns out I was just looking in the wrong place! As I swam back, I found more beds of these creatures closer to my family and I took my kids out to let them see. The only problem on this swim was the jellyfish. I never saw one but I ran into their tendrils several times. A couple times, they would get on stuck on the bridge of my nose or caught in my goggle strap. I considered giving it up a couple time but stuck it out. Can't imagine putting up with a lot more that 2 miles of that.
Yesterday was by far the best day. The waves calmed down significantly and the sea life began to come out. As I swam east, schools of fish would go past and my splashing would startle stingrays that scurried off into the depths. There were in fact quite a bit more stingrays than I had ever imagined and I was glad there was 8 feet of water between us. I saw dozens of them as I swam along and there were probably a lot more that chose to remain hidden. On my way back, I encountered a few devil rays playing in the surf and about a 2 foot long sea turtle. My swim ended up being more of a sightseeing trip than a workout! Instead of intervals, I just swam along at a moderate pace until there was something interesting to see.
Only a couple more days left... maybe I'll run into a dolphin today... or a shark (hopefully from a large distance).
Updated June 6th, 2014 at 09:46 AM by pmccoy
We will be swimming SCY today only
4 x 100 1:40
4 X 50 descend 1:00
1 X 400 kick + 100 swim
1 X 100 moderate 2:00
1 X 50 fast 1:15
4 X 25 sprint :45 #4 on 1:15
Four rounds, choice
optional: 1 x 800 swim or pull
WARM DOWN: 4 X 50 easy
Yesterday was a very rainy day in the Detroit area and this morning it was very cool. In fact I don't think I warmed up even by the end of the workout; the water was cold. Despite this it was still good swimming and staying wet. The attendees today were different from yesterday but like yesterday the group were very friendly.
8x50 catchup on 50
600 free on 8mins
400 free on 5.30
200 free on 3mins
2x300 free on 4 mins
2x200 free on 3mins
2x100 free on 1.30
10x50 drill on 50
i was holding 1.12 pace throughout the main set. I should have been able to go faster but just could not get loose. Unlike yesterday I had no easy speed. Pretty sure the water temperature was the primary cause. I tried swimming relaxed and not to force things today.
Once again I had a bad back day and needed a good dose of butterfly.
500 free kick w/zoomers
200 torque drill w/paddles
5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/monofin push the swim went 3:57, 3:31, 3:24, 3:21, 3:10 the swim with the monofin felt great
300 free w/snorkle
300 free kick w/zoomers
Total 2800 meters
Slept in yesterday, still trying to get back to my normal schedule. A whole week of sleeping in and being a slug-a-bed is hard to overcome!
Terry decided we would do 20 minutes of abs before jumping in, which is convenient since I slept in yesterday & didn't do any at all. Unfortunately, ab work w/out my Bosu ball or any sort of support for my lower back was a big mistake. Now my back is hurting a bit again - bother.
500 back/free by 50's
400 breast/free by 100's
8 x 50 @ :50
3 x 300 @ 4:30
5 x 200 @ 3:00
20 x 50 kick @ 1:10
Off to work. Total ~4300LCM
Today I swam with the Michigan masters team in Dearbourn at the Jack Dunworth Memorial Pool. It's an older pool but in great shape for an outdoor pool in Michigan where unlike Texas they get a winter. The group was small but very friendly and enjoyed swimming with them. I also got a chance to meet and swim with Skip(Frank) Thompson who I have exchanged comments with on the forums and it was very nice to meet him and his team in person.
Todays workout out was long course quite a bit shorter than I am used to. In fact I almost felt guilty at the end of the workout where I felt like I still had energy in the tank. I felt really strong again today and had a good workout.
8x50 catchup on 50
4x(200 on 3mins, 100 on 1.30, 2x50 on 45)
12x50 alternating catchup and finger tip drag on 1min
i felt good right from the start today. On the main set I held 2.25s on the 200s, 1.10s on the 100s and 35s on the 50s. In hindsight I probably should have shortened the rest intervals and pushed harder but I felt good. I am still working on little finger hand entry and noticed a reduction in bubbles on my catch today. My turns are also feeling better. It's only taken me about a year to finally feel a difference in both these bad habits.
Super long time no post!
I have been too busy lurking on flyertalk.com to post here. Guess who found me there?!!! AZTIMM!!!! haha!
I am on a mission to earn mega AA miles. I decimated my current balance due to our Hawaii trip. There was no way no how my husband was going to go economy or even MCE, so I used every squeezy drop of my miles to get us first class.
Swimming wise, i've just been doing some USRPT, miscellaneous sprinting, lots of fly kick, and stroke work. With no meets to gear up for, i'm just trying to stay in overall conditioning, stroke, and sprint shape so I won't be starting all over again in the fall. We are going to Colorado this month, Pittsburgh next month, and then Hawaii for vacations, so I can't see any reason to get seriously into it for 3 weeks just to take a week off in between each.
SCM, Baylor Fitness Center
*Today I went a 28 high/29 super flat 50 free so I was happy with that.
*My fly has been really coming along. Before zones this year (late March 2014), I could barely do a 37-38 but now I can do that quite comfortably, and push 35's respectably. In my best shape, I could do 32/33's strong 50's fly. I'd like to hold this conditioning and speed going into the fall.
But the most pressing thought I have is this question:
Would it be bad form if we traveled 2 in business class and 2 in Economy main cabin extra on our trip to Paris, France in July 2015? My girls wouldn't care about being separated from us, and really, it's not like they are going to get lost on an airplane. I may be short on the miles, and I don't want to wait until I get enough to book the last 2 tickets. I just won't have enough to book everyone business class.
Was in the gym for a short 50 minute session and spent the rest of the day on my power landscaping blitz.
3 x 50 scull
4 x 25 shooters w/fins
4 x 25 burst + cruise @ :45
5 x 30 burst + cruise from the blocks
1 x 50 fly @ 100 pace @ 1:00
1 x 50 EZ @ 1:00
2 x 50 back @ 100 pace @ 1:10
2 x 50 EZ @ 1:10
3 x 50 breast @ 100 pace @ 1:15
3 x 50 EZ
4 x 50 free @ 100 pace @ 1:20
4 x 50 EZ
8 x 25 kick w/fins @ :30
-- 4 fast dolphin kick on back, 4 EZ
1 x 100 smooth free w/paddles @ 2:00
1 x 50 EZ @ 1:00
Managed to get myself to the pool today. With my vacation looming, my mind is not terribly in the game.
Fort Son is home from college today!
3 X 200 3:30
2 X 150 2:45
2 X 100 1:45
1 X 100 kick 2:30
1 X 100 swim 2:00
8 X 50 1:20--choice
#4 and #8 are fast
6 X 50
odd: build to race finish
even: blocks--sprint 25
$$$$$$$$ RACE PACE $$$$$$$$$$$$
1 X 100 blocks
WARM DOWN: 4 X 50 easy
I did not feel like I had any speed today but I seemed to swim ok. It's just a feel for the water I guess. The breast kick hurt at first but my knee loosened up toward the end.
12x100@1:45 free w/paddles & bouy descend 1-3,4-6,7-9,10-12 went 1:44, 1:41, 1:39, 1:41, 1:39, 1:37, 1:40, 1:37, 1:34, 1:39, 1:37, 1:32
400 free kick w/zoomers
100@2:15 as 50 fly/50bk
100@2:15 as 25 fly/50bk/25 br
100@2:15 as 50 bk/50 br
100@2:15 as 25 bk/50 br/25 fr
100@2:15 as 50 br/50 fr
1 minute rest
400 free EZ
Total 3400 meters