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  1. Back on the Blocks!

    by , March 17th, 2011 at 11:03 AM (Year Three: The Road Back)
    Today's workout seemed like a little bit of everything - 300 pulls, 50 free ALL OUT, and tons of 25s. Just enough variety to make it really fun - and plenty of work off the blocks. Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 100 Swim on 2:00 moderate (did 1 fly w/ fins, other 3 free no fins)
    - 4 x 25 Kick FAST on :30
    1 x 50 Free ALL OUT on 3:00 (got a :33 from push)
    1 x 50 Recovery w/i above interval
    2 x 300 Pull on 4:30
    1 x 250 Kick on 4:30 (was supposed to be a pull )
    20 x 25 Sprint from Dive on 1:00 (more below)
    450 Cool-Down
    Total Yards - 3100

    I feel completely wiped out - no speed, no strength. Hoping this will ease up as I go through next week a bit easier in preparation for the two-day state meet next weekend. I was a bit disappointed to switch the 3rd pull to a kick, but as I love to kick ... As for the 50 Free being a :33 - I'm actually okay with that, especially for noting the way I was feeling while swimming it. A bit more rested - that time will drop and be there when I need it.

    As to the 20x25 Sprints... here's what we did. Odds were off the blocks all out 25s; evens were free moderate paced from a push. To keep track of how many we did, I did 2 free, 2 fly, 2 free, 2 fly, 2 free off the blocks. While my goggles stayed in place on all of them (), I did manage a few wrong angles that left the top of my head smarting... All in all, though, I was pretty happy with how my starts are coming along - and the fly's off the blocks felt fast and low - like I was just skimming over the top of the water. They felt great! Now, we'll just see how the 25 (or 75) coming to the finish feel when I lose the momentum of a block start and only get the momentum of a push...

    More speed work on tap for tomorrow, so we'll have to see how my shoulders/legs recover. Of course, since I plan to spend much of my afternoon and evening on the couch watching basketball.... YAY! IT'S TOURNEY TIME!

    Enjoy your happy Irish swims today!
    Swim Workouts
  2. Thursday, March 17 (& Wed 16), 2011 5:00am

    by , March 17th, 2011 at 10:16 AM (Fast Food Makes for Fast Swimming!)
    I missed the morning practice yesterday...kinda turned off the alarm clock and didn't wake up. Then when I did wake up it was that startling awaking that you're late for something...except this time I hadn't missed work
    I went to the YMCA and finally signed up as a member so I can now make use of all their facilities without having to pay the non-member admission. Even if all I do is swim twice a week at their pool all year long, I will almost break even on the price, so at least I can do that, and then add weight room exercises, cycling, group stuff, etc. Or...I'll be like most people...and just pay the monthly fee and never go!

    I did get into the YMCA pool last night for about 1800 yards of swimming while my daughter was in her swim lesson on the other side of the pool.


    300 Free
    300 Pull
    200 Kick
    300 IM

    16 x 25 Fly fast w/ fins (I use the shorty zoomer-type fins) @ :30
    100 Free @ 2:00
    16 x 25 Back fast w/ fins @ :30
    100 Free @ 2:00
    16 x 25 Breast fast @ :30
    100 Free @ 2:00
    1 x 100 Free fast w/ paddles & fins (went :57)

    100 EZ
    2800 Yards
  3. MATT Thursday Workout

    by , March 17th, 2011 at 08:20 AM (Pete's swim blog)

    400 Warm up

    1 x 100 - 1:30 (1st 25 fly)
    3 x 100 - 1:20
    2 x 100 - 1:30 (1st 25/50 fly)
    3 x 100 - 1:20
    2 x 100 - 1:30 (1st 25/50/75 fly)
    3 x 100 - 1:20
    2 x 100 - 1:30 (1st 25/50/75/100 fly)
    50 Easy

    4 x 75 - 1:20 Fly/Back/Breast
    10 x 75 - 1:15 (1st 25 hard kick)
    200 Cool Down

    (3600 Total)
    Swim Workouts
  4. What possessed me... my legs are itching now

    by , March 17th, 2011 at 07:25 AM (Mixing it up this year)
    I decided to do breaststroke today and usually after alot of leg work like in breaststroke I guess I am getting the circulation going good so my legs itch now.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    5x100@1:40 Free
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/paddles & fins get the fly motion into it
    200 Breast drill 3 quick shruggs then 3 long glides alternate
    2x50@1:10 Breast
    100 Breast kick
    100 Breast
    500 Free every 3rd 25 breast skull drill

    Total 3000 yards

    I am dreading tomorrow since the cold pool is closed for a meet, the only option is the warm pool tomorrow. BATH WATER here I come, I'll have to find my rubber ducky.
  5. Wed., March 16

    by , March 16th, 2011 at 09:56 PM (The FAF AFAP Digest)

    650 various

    2 x (25 easy speed back shooters, no fins + 25 EZ)
    -- 17-18 kicks per length
    25 EZ

    1 x backstroke start and power kick (15 kicks put me past the 15 today)
    25 EZ
    1 x power dolphin kick to 15 + cruise
    25 EZ
    1 x 25 fast backstroke
    50 EZ
    1 x 25 fast doggy paddle drill
    50 EZ
    1 x 25 fast free
    50 EZ

    150 EZ

    Total: 1250



    I am insanely edgy from not exercising -- the worst part of tapering. Not a good idea to get in an argument with me at the moment. This feels worse than before NE Champs, though perhaps I'm tapering more now.

    I didn't stretch today. I had a zillion errands and then got caught up in watching the live stream of Junior Nationals. Very fun seeing so many kids from PV that I've watched swim for years. Felt bad for Kurtis Ratcliff for losing his goggles on the start and getting DQ'd in the A final of the 200 fly.

    Updated March 16th, 2011 at 10:28 PM by The Fortress

    Swim Workouts
  6. Pace change

    We worked on more pacing tonight. Started out with a nice long warm up followed by a rather long main set.

    My lane mate tonight is definitely the distance diva of the entire team. I knew I wouldn't be able to hang with her for very long so I just swam practice like I was by myself.

    4 x 100 choice w/15
    8 x 25 @ 45 choice drill
    4 x 100 pull w/20
    2 x 200 kick w/20
    4 x 25 @ 45 swim @ 90% effort

    The following was concentrating on switching between 90% effort and about 80%.

    6 x 400 w/30
    #1 last 100 90%
    #2 third 100 and last 50 90%
    #3 second 100 and last 50 90%
    #4 first 100 and last 50 90%
    #5 first and last 100 90%
    #6 alternate effort by 50

    200 EZ


    The first three felt fast, long, and smooth. Number four got sloppy quickly. Number five was awful and I was not having fun any more. The last one I was able to pull it all back together. I think I was really looking forward to the warm down followed by a nice long hot shower.

    I probably should to some serious stretching tonight but my chair feels so good.

    Looking forward to some basketball in the next couple of weeks. Lets what the Spartans can do now that it is show time.
  7. Short Workout Today --

    by , March 16th, 2011 at 09:14 PM (Workout Swimmer)
    Short workout today - thought my arms were going to fall off!! Jennifer joined me, which was a lovely surprise, but she made me work a lot harder than I usually do at 5:30 in the morning!!

    600 warmup
    9 x 100, 3 on 1:40 w/bouy, 3 on 1:35 w/bouy, 3 on 1:30 no toys!
    100 ez
    3 x 300 holding about 1:25 pace
    100 ez
    2 x 200 on 3:30 breast/free

    Total:3000 LCM

    Gonna have to make up for this on Saturday, I suppose - wasn't planning on swimming on Saturday, but I've got a 1500 to do now.
  8. 3/16 - A longer workout

    by , March 16th, 2011 at 03:22 PM (Dan's hobby/obsession)
    Yesterday's workout wasn't very memorable, so I didn't post anything. 3,650yds of low-intensity work. Later in the day I ran just short of 10 miles - the last 3 in a thunderstorm. No need for an ice bath after that run. There was plenty of hail the last quarter-mile or so.

    Last night I decided I wanted to put in some yards today to make up for yesterday's disappointing workout. I found an interesting workout on the Swimming World website and thought I'd give it a shot. Usually I stick to mostly freestyle, but this one had some IM, fly and quite a bit of backstroke for recovery and caught my eye.

    Warm up:
    600 swim (every 4th length backstroke)
    6x100 - odd free @ 1:20, even IM @ 1:4.0
    12x50 @ 1:00 Kick, Drill, Swim - IM order
    4x(6x25 @ :30) IM order

    Main Sets
    3x(3x200 @ 2:40, 3x100 50 ba/50 fly @ 1:40*, 3x50 back @ :50) *fly was wiping me out, so the 2nd & 3rd round were more 1 arm fly than full fly
    4x(100 pull @ 1:30, 4x25 back @ :30)

    500 breaststroke - 100 swim, 300 swim w/fins, 100 swim

    200 cool down
    (modified from Swimming World workout archive)

    What I learned: I have to swim more fly & IM. I was feeling the fly when the 200's came around and although I did OK on the set (sub 2:30 on most), I was dragging on the 3rd 200 on each round and had been holding 2:20's during my freestyle workouts recently.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -03/17/11

    by , March 16th, 2011 at 01:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 200 3:20 3:00
    Three times through. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    1 X 100 easy swim 2:00
    8 X 50 kick-25 moderate/25 fast- 1:10
    1 X 100 easy swim -

    1 X 50-25 fast/25 easy- 1:00
    1 X 75 fast 1:20
    1 X 25 easy 1:00
    Choice. Four times through.

    1 X 75 easy
    1 X 100 @ 100% from the blocks
    1 X 75 easy

    1 X 1000
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Tuesday, 3/15/11

    by , March 16th, 2011 at 01:20 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Have been feeling really heavy and slow in the water this week. Hope it passes soon as I have a meet this coming weekend and would like to have some decent swims. I am going to attempt the 100 fly. The last time I swam this event was in 2007. I'm hoping it will be better this time than in previous swims.

    500 Swim
    400 Pull
    300 Kick w/Fins
    200 Swim w/Fins
    100 Drill
    200 Kick
    300 Swim
    400 Pull
    300 Choice

    Total: 2700 yards
  11. Struggling Still...kind of

    by , March 16th, 2011 at 12:18 PM (Year Three: The Road Back)
    So today's practice was just a weird for me personally. Here's what we did:

    400 Warm-Up
    2 x 200 Swim Choice on 4:00 (I swam free - kind of easy)
    4 x 50 Kick on 1:05
    4 x 50 Drill/Swim on 1:00 (did these as free)
    6 x 25 Free hard/ez; ez/hard on :30 (had no umph - all ended up being ez )
    6 x 75 Free ALL OUT on 4:30 - back to this in a minute
    6 x 75 Free Recovery (done w/i 4:30 interval)
    1 x 200 Kick Cool-Down
    1 x 300 Drill/Swim by 50 (did fist drill) Cool-Down
    4x practicing block starts
    Total Yards - 2800

    This was another practice where I just didn't have any get-up-and-go, and what I really wanted to do was get-up-and-went (away from the pool, that is). It was a struggle from minute one to feel like I had any grip in the water at all - or could even manage to swim the sets as written. While I was doing the 200s free (relatively easy free at that), my training partner was doing breaststroke and the other guy I train with did fly for the first 200. Needless to say, I was kind of disappointed with my effort - because I didn't feel like I had anything to give.

    During the kicks and drill/swim sets, I made the intervals without problem, but wasn't going extra fast or pushing at all. It was the 6x25s though that really got me! I actually did try to do these as hard/ez, ez/hard, but the speed just wouldn't come and the angrier I got at myself, the slower I felt in the water. Plus, I knew the ALL OUTs were next.

    Now, I should say here that last Wednesday we didn't have a coach show up and swam as a group on our own. Knowing the ALL OUTs were on today's agenda, I was kind of hoping for a "no coach" day. However, the coach was on deck and, when telling us the ALL OUT set, I immediately said I didn't have any ALL OUT in me. He just looked at me funny - and I recanted and told him I'd just try my best. I should also say here that I tend to be a people pleaser and the idea that I would let my coach down by not being fast started to eat at me.

    The guy swimming in the next lane was starting at the same time as my regular lane buddy - I was starting :05 behind. As I swam the first 75, I realized that I could make up those five seconds and beat the guy in the next lane. Time? :53. Not totally bad, but it still didn't feel good. The next 3 75's were all about :52-:53. That's when the coach told me I was going to swim a :50 on my last two. Not feeling it in me, I suggested an "ez" 75, then a :50. He just looked at me and told me not to quit. My next time? :51. So close... and the last 75 was not a :50 either (:51 again), but I hung in there - albeit begrudgingly!

    Of course, being me, I am now realizing that if I could have brought the next 25 home in :20, my 100 time (from a push) would have been 1:11 or so. That would have been awesome for me (best ever race pace from the blocks is 1:07.99) and I sit here now thinking I should be proud of my 75s this morning.

    For whatever reason, I just am not feeling comfortable in the water and my confidence (especially going into the state meet next weekend) is pretty low. Here's hoping to find some speed - and some belief - over the next week.

    As for you, hang in there if you need to.... and happy swimming!
    Swim Workouts
  12. MATT Wednesday Workout

    by , March 16th, 2011 at 09:01 AM (Pete's swim blog)

    400 Warm up

    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:50
    100 Fly - 2:00
    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:45
    200 Fly - 4:00
    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:40
    250 Fly - 5:00
    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:35
    350 Fly - 7:00
    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:30
    450 Fly - 9:00
    25 Easy Kick

    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:50
    100 Fly - 2:00
    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:45
    200 Fly - 4:00
    25 Kick - :40 / 75 pull - 1:10
    125 Free - 1:40
    250 Fly - 5:00
    25 Easy Kick

    100 Fly Timed (1:25)

    150 Cool Down

    (4400 Total)

    Fly isn't as bad as it looks. Just recovery time before the next 125. First 25-50 yards after the faster 125s hurt really bad though. Workout originally called for 25 back/100 free for the 125s. We dropped the back stroke so that we could make the interval. For the timed 100 Fly, I felt great through 50 yards and then the pain kicked in.
    Swim Workouts
  13. Feeling fairly fast these days

    by , March 16th, 2011 at 07:30 AM (Mixing it up this year)
    Don't know if it was the 3 days of no swimming or the compex unit helping, but I am recovering better.

    5x200@3:30 Free
    5x100@1:45 Fly kick w/fins on back
    5x100@1:30 Free kick w/fins & board
    10x50@1:00 Fly w/fins as 25 skull drill/25 fast
    5x100@1:30 Free w/paddles, bouy & tempo trainer held 1:20's
    3x100@1:40 Free easy
    200 Free long and loose distance per stroke

    Total 3500 yards
  14. Tuesday, March 15, 2011 Double 6:15pm @ YMCA

    by , March 15th, 2011 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    I was bored tonight at home, so I figured I'd be productive and go to the pool for a little bonus workout! It was a nice surprise to dip my foot in the pool and feel cooler water than normal too! I turned to the head guard and asked her if it was cooler than normal. She smiled and said "Yes, 83...Sshhhh...don't tell anyone " I guess their "normal" is 84-85, so I wasn't complaining.
    Good workout tonight, I could definitely tell it was a second swim of the day, haven't done one of these in a while. The second half of the workout I even got to split my lane with a Noodler who traded in her noodle for a pair of fins, which didn't seem to do much for that matter. Like everyone says here, it's HOW you use them, not that you're using them.

    Gonna throw in an Ab Ripper X workout just for fun before bed too.

    Fort - take note of this: I went for a more kick intensive workout than I normally would do, and made some good work of it too. (All my kicks were with a board).

    200 Free
    100 Kick
    200 Free
    100 Kick
    200 IM

    10 x 75 (25 Kick w/ board, 50 Free)
    2 @ 1:15, 2 @ 1:10, 2 @ 1:05, 2 @ 1:00, &
    2 @ :55 (these were tough ones, touch and go, but I made them)
    50 EZ

    2 Times Thru:
    150 IM no free (relaxed) @ 2:30
    100 Free @ 1:30

    20 x 25
    Odds SDK on back @ :45 (my stomach was lovin' me)
    Evens Sprint Fly @ :30

    8 x 100 Free @ 1:20 (held 1:09s, 1:10s)

    100 Kick EZ
    3500 Yards + 3100 Yards from this morning = 6600 Yards for the day
  15. Tuesday

    by , March 15th, 2011 at 08:19 PM (Workout Swimmer)
    How I managed to get to the pool late today when I had plenty of time, I don't know. Traffic, perhaps. There were only three of us there today, but the sun was lovely. Water a bit warmer than I like, but I suppose they are continuing to heat the pool for the noodlers.

    300 choice
    6 x 125 with stroke mixed in on 2:00
    Twice thru:
    3 x 50 on :40
    50 kick & 50 EZ on a minute each
    5 x 200 - start at 3:00, then 2:50, 2:40, 2:50, 3:00
    500 pull no paddles (as usual)

    I am very excited about the Atlanta meet - can't wait to see how many people from the Forum are there that I might meet!!
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/16/11

    by , March 15th, 2011 at 05:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    2 X 250 4:10 3:45
    4 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 50 easy swim 1:00
    1 X 50 fast swim 1:15
    Three times through.

    1 X 100 easy swim

    12 X 25 sprint :45


    1 X 200 IM 3:30
    1 X 100 IM 1:45
    4 X 50 stroke
    Three times. 50's: round 1 fly, 2 back, 3 breast.


    3 X 500 free 6:40

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Tuesday, March 15

    by , March 15th, 2011 at 05:21 PM (The FAF AFAP Digest)

    650 various

    10 x 25
    odds = shooter
    evens = drill

    1 x 25 fast backstroke kick
    1 x 50 EZ
    1 x 15 burst fly + cruise
    1 x 50 EZ
    1 x 25 fast free
    1 x 50 EZ
    1 x 15 back spin drill + cruise
    1 x 50 EZ
    1 x 25 fast backstroke, no SDK
    1 x 50 EZ

    125 EZ

    Total: 1375

    Stretching, 30 minutes



    I wish the meet were tomorrow. I'm tired of resting. Full on taper bitchies here.

    Psycho sheet:

    I'm ever so happy Jimslie is coming, and that he has even decided to blog again!

    Forget carbs!

    Updated March 15th, 2011 at 09:12 PM by The Fortress

    Swim Workouts , Yoga
  18. Albatross

    by , March 15th, 2011 at 03:31 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)

    At length did cross an Albatross,
    Thorough the fog it came;
    As it had been a Christian soul,
    We hailed it in God's name.

    It ate the food it ne'er had eat,
    And round and round it flew.
    The ice did split with a thunder-fit;
    The helmsman steered us through!

    And a good south wind sprung up behind;
    The Albatross did follow,
    And every day, for food or play,
    Came to the mariner's hollo!

    In mist or cloud, on mast or shroud,
    It perched for vespers nine;
    Whiles all the night, through fog-smoke white,
    Glimmered the white moonshine."

    `God save thee, ancient Mariner,
    From the fiends that plague thee thus! -
    Why look'st thou so?' -"With my crossbow
    I shot the Albatross."

    --from The Rime of the Ancient Mariner

    Sometime late on Friday, after I have interviewed an ophthalmologic researcher at the National Eye Institute about trends in retinal detachment in healthy men who may or may not play paintball, take drugs to build muscle and other drugs to conceal the first drugs, compete in mixed martial arts competitions, platform dive and/or bungee jump regularly, or blow their noses too violently, after all this, and responding to the Fortress's beseeching Facebook hollo's, I shall make the drive from Pittsburgh to the Vienna Compound for grilled protein, Maine Moon Cattery, reunion with several dear wee girls, a sheathe of papers on overutilization rates by clinical somaticisers (may opt to leave these at home; will gauge Leslie's mood first with regards to her receptivity to self-improvement catalyzed by me), possibly a new HTC 4G Thunderbolt Verizon phone, and the hopes of a nation on my shoulders, and--if I can cajole my lovely bride into supplying me with some--a cache of scones and sticky toffee muffins to give to Facebook fans of the Old Economy Cafe.

    I shall not bring a cross bow.

    I may bring some bird seed for any or all fair weather albatrosses blown off their natural peregrinations by Japanese earthquakes and what have you.

    It almost failed to occur, this bid of mine to come back from retinal detachment, financial depression, and a recent severe case of incapacitating sniffles.

    Last Thursday, I awoke at 3 a.m., my nostrils spilling twin cataracts of Niagara-like mucous falls.

    Last Friday, I spent the entire day daubing my nasal passages with deeply absorbent tissues, and still these were not enough to stem the flow!

    Why can they not make nostril tampons for men who get colds this severe? Why is this natural market niche not being exploited? Best healthcare system in the world? Sadly laughable joke for those of us who cannot find a simple nostril tampon or maxi pad when we so desperately need them.

    On Saturday, I had not the energy to leave the couch for more than an occasional cheesecake refrigerator run.

    On Sunday, I forced myself to go to the Y where I swam an open turn 1650 in about 33 minutes--and almost could not finish, so deeply lethargic and hypoglycemic and dizzy I was in my cold!

    Yesterday, I forced myself to go to practice. I said to myself, "Jim, if by some miracle you can complete all these 100s tonight on the correct interval, then you must sign up for the Albatross meet, hosted by the Ancient Mariners! If nothing else, you owe it to show your appreciation to swimmer-poet Jeffrey Lil' Devil Roddin, who you talked into marriage, and whose appreciation for you knows no bounds!"

    But I was certain I would not make this grueling set:

    10 x 100 on 1:25 warm up
    20 x 100 on 1:20
    8 x 100 on 1:15
    4 x 50 on :40.

    But practice was so crowded last night that a swirling motion of bodies--no doubt abetted by the Coriolis forces so familiar to toilet flushers here in the Northern Hemisphere--allowed me to drag and draft along like a cork in the wake of my betters!

    I made the whole practice.

    I came home and, with 17 minutes to spare before the deadline, I signed up for the 50, 100, and 200 SCM freestyles.

    Paul Trevisan (60 and thus no threat to this Fina 59 year old!) and Leslie (now Fina 50) are both going after world records.

    I am going after the Albatross meet record for the 200 SCM freestyle in the 55-59 age group.

    Equally worthy goals, I must say! And I do not have to race Leslie in any head-to-head events, so for now, at least, my .001 second advantage over her in our last competition of note (the 50 SCY butterfly) still stands with me, the underexercised, still shining in the Glorious Winners Circle!

    Leslie has promised to grill a fine feast for me on Friday night.

    My only request:

    Do not serve up the kindly Albatross! My stomach is still much too delicate to digest it.
  19. Tue Mar 15th, 2011

    by , March 15th, 2011 at 12:39 PM (Ande's Swimming Blog)
    Tue Mar 15th, 2011

    weights at world gym

    shifted to the SPEED PHASE
    now working on getting stronger and faster for Zones and Nats.
    I don't really think of this as tapering.
    I'll do some gentle aerobic training to maintain conditioning and some longer fast swims.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool, center course (blocks)
    6:30 to 8:00 dove in around 6:33ish
    trained with marcio and tyler
    beside Larry Jim Mike Yoch and jon
    wore Yingfa Jammer

    200 k went 2:19

    Main SET:
    4 x 225 on 2:40
    4 x 200 on 2:20

    50 bk fast in heats
    went 26

    4 x 125 on 2:00
    4 x 100 on 1:40

    50 easy

    50 fr fast from block
    went 22.7

    4 x 75 easy on 1:20
    4 x 50 easy on 1:00

    100 fast
    go start
    whitney timed
    went 50.8

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated March 21st, 2011 at 10:15 AM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  20. Distance Day...Again

    by , March 15th, 2011 at 12:19 PM (Year Three: The Road Back)
    Inevitably, Tuesday always comes around. Ugh! Tuesdays are, of course, distance days. And, since I have a very hard time holding a 1:30 pace over large distances (read as anything over 200), these days tend to be quite a struggle for me. So... for today's distance extravaganza, I downgraded the workout from 500s to 450s - those I could make and have :30 or so to catch my breath. Anyway, here's what I did (note this is the "I" part - my training partner swam my 450s as 500s and did all freestyle):

    350 Warm-Up (which seems kind of silly when you look at the rest of the workout )
    1 x 450 Free on 7:30
    1 x 450 Kick on 7:30
    1 x 450 Pull on 7:30
    2 x 450 IM on 7:30 (did w/ fins as 100 IM plus extra 50 kick)
    5 x 100 Free on 1:30 (did 1:25, 1:24, 1:27, 1:25, 1:22)
    1 x 450 Kick on 7:30
    1 x 450 Pull on 7:30
    Total Yards - 4000

    Notes about today:

    1. I felt off from the warm-up. I didn't feel sick, just beat. I suppose that may be from having 8 people visiting my house all weekend and an oven that decided it would be the perfect weekend to die. Maybe.... anyway, I was just tired.

    2. Proud of myself for keeping the 5 x 100 on 1:30 set. These are still a challenge for me (note the very short rest between repeats) and I am always happy when I can keep the interval.

    3. In the end, I was proud of myself for completing today's workout - even as altered as I swam it. To be really honest, I just wanted to quit after the first 450 free. Would've given just about anything to climb out of the pool and sit in the hot tub. But, my training partner just looked at his watch, asked if I was ready, and took off on the next round. What choice did I have but to follow?

    Seriously, sometimes I don't know how people who train alone do it. There are so many days when I've wanted to quit, but see my teammates continuing on, so I just do too. If I were on my own on those days... I just don't know.

    Thanks to my teammates and my training partners - and my coaches - for keeping me going - one arm stroke at a time....
    Swim Workouts