Wed Nov 28
Hello from the JW Marriot Resort in San Antonio, tx. I'm at a work conference recognition club event. They have a spa & a couple weight rooms
So i swam today and yesterday. Nothing structured, just tapering, taking it easy and keeping the feel. This will be my last SCM meet int the 45 - 49 age group. I plan to shave Friday & race Saturday & Sunday. This is the meet where all our SCM times got thrown out last yr cause the pool was a 1/4 too short
Think my 2011 times were:
50 BK 27.7
1 BK 1:00.??
1 IM 1:01.3
2 IM 2:14
4 IM 4:51
50 FR 25.3
2010 47 jammer
50 Free 25.41
50 Back 27.70
100 Back 1:02.27
50 Breast 32.08
50 Fly 26.79
100 Fly 1:01.99
100 IM 1:03.51
200 IM 2:14.49
400 IM 4:54.10
blue 70 Nero comp
50 Free 24.82
100 Free 54.67
50 Back 27.46
100 Back 59.20
50 Breast 31.50
50 Fly 26.36
100 FL 58.03
100 IM 1:00.14
200 IM 2:11.28
blue 70 Nero comp
50 Fr 24.18
100 Free 54.57
50 BK 27.20
100 BK 58.89
50 Breast 31.49
50 Fly 25.99
100 IM 1:00.32
200 IM 2:14.16
Updated November 28th, 2012 at 06:40 PM by ande
12 x 25 DPK shooters w/fins @ :40
6 x 25 burst + cruise @ 1:00
5 x 20 in & outs w/race pace turn @ 1:15
-- I think 6 SDKs off the wall on free works best.
2 x (25 AFAP free from a dive + 75 EZ)
-- rolling on 59, 12 lows
2 x (50 EZ speed fly w/fins @ 100 pace + 150 EZ)
-- 24 high and 25 low
I had been enjoying a couple days of pool heater malfunction so the water was 79-80. back to 83-84 today; the noodlers were happy.
Had a deep tissue massage right after swimming. I thought I had booked for 90, but they only had me listed for 60. So I ended up being comped a free massage! Woohoo!
NE Champs still hovering at 312 swimmers. The most popular event for women is 50 free, followed closely by 100 IM.
SCY@FGCU Aquatic Center
Air temp of 62, pool at 81, 100% water clarity.
Fog with humidity at 65%
10x50 FR Kick on 1:00
8x50 FR on :45 desc 1-4,5-8
4(4x75 FR on 1:30, 1x300 BK/FR by 50) Desc 75s 1-4
47, 47, 46, 4547, 46, 45, 4547, 47, 45, 4447, 45, 44, 43
10x100 SDK/fins on 1:40
1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
1-5 did 1:16
6-10 went 1:15 to 1:08
500 BK DPS with compact streamling turns
4x150 on 2:15, 4x100 on 1:30
Pull with Bouy, Paddles, Tube
150s - 1:48, 1:42, 1:40
100s - 1:10, 1:08, 1:07
Warm down: 200 EZ Swim
My workouts on Monday and Tuesday were about 5K each, but I just swam through them feeling really uncoordinated, tired, and strange. Today, in the warmup, I was more motivated to make a better effort to swim.Set 1 - The goal was to start each round at 47 and hold or desc without collapsing the stroke.Set 2 & 3, I was still pretty tired, but came back ok in the pull set.
w/u: 200 FR/200 BK/200 IM drill
3 x 200 FR on 2:45 pull with buoy
4 x 75 kick on 1:30
Fort Speed Set:
Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts
1 x 25 AFAP
1 x 50 EZ
1 x 50 AFAP
2 x 50 EZ
1 x 75 AFAP
3 x 50 EZ
1 x 100 @ 90%
4 x 50 EZ
5 x 50 BK on 1:10
- 1 thru 4 = Quarter's Strong
- 5 = FAST (went 30.x)
200 loosen and out
(Solo/Rec/2700 yds/50 min)
The last two days at work have been extremely busy - with the doctors off Thursday and Friday for Thanksgiving, then the weekend, we were getting pounded by new orders as the offices tried to clear out their backlogs, and patients that were coming in wondering why their orders weren't ready yet. Add to that the store remodel and the chaos that breeds ...
I was going back and forth about swimming for the next 10 days with the BU meet fast approaching (double today like normal, soft or hard transitstion into the taper, ). Made my mind up to start the taper today.
I found the main speed set from Fort's HIT week #15, and was going to do it twice (once free, once back), but didn't really have the time so just did free. I was able to crank out a :42 on the 75 and :59 on the 100, so I was happy. I did not use fins, but did take plenty of time before AFAP efforts. The BK set felt good; I have decided just to swim more and think less, so we'll see how that goes.
As for now, perhaps a nap. Or clean the garage up a bit. Nap's looking better and better
Updated February 15th, 2013 at 10:55 PM by rxleakem
Swam w/ Dave, Dave, Dave, Danny and Ray. I'm a little sore from yesterday's pull but felt pretty good.
650 Warm up
4 x 200 IM - 3:00 (2:55, 2:50, 2:48, 2:43)
4 x 150 Fly/Bk/50 Kick/Br/Fr - 2:30
4 x 100 Pull - 1:45 descend (1:06, 1:04, 1:03, 1:00)
4 x 200 Backstroke Pull - 3:00 (2:50s)
4 x 150 Pull/Kick/Stroke - 2:30
4 x 100 Kick - 1:45 (25 SDK, 75 Easy)
24 x 25 - :40
* 1-4 kick
* 5-8 fly, no breath (cramped badly on #8)
* 9-12 IM Order
* 13-16 free, no breath
* 17-20 Fly, hard
* 21-24 SDK w/ fins
200 Cool down
The lower back is not nearly as bad as yesterday. Anyone who reads this blog regularly knows I don't take medicines except if it is really bad and I have a high tollerance for pain.
Just a loose workout today.
500 kick w/zoomers every 3rd 25 fast
8x25@:45 shooters w/monofin these are lung killers on this interval but I made all but the last one on one breath
8x25@:10RI fly scull w/snorkle and monofin
300 fly kick on back w/monofin work those abs!
300 relaxed fly w/monofin & snorkle lots of glide with scull setup
500 free w/strapless paddles keep a steady kick
300 free w/strapless paddles keep a steady kick
total 3000 yards
200 fast (1:00 ri)
4 x 200 (:20ri)
200 fast (1:00 ri)
3 x 200 (:20ri)
200 fast (1:00 ri)
2 x 200 (:20ri)
200 fast (1:00 ri)
200 easy (1:00 ri)
200 fast (1:00 ri)
This was a tough workout. More of a head game. Some simple realizations come to mind when doing this swim. the entire swim is one long gaggle of 200's. Haven't done this kind of distance in a long time. felt good. Think I will keep it up for the winter months.
Tonight was a very crowded pool, and it doesn't look like things are going to get much better for most of the winter season. We've got a pretty large team, and just don't have the pool space/time to better split up the groups any. As we have it now, our Black group (older kids) have 3 lanes (sometimes 4 depending on the attendance of the White group) every evening, but now that the high school girls are now all back from their "vacation" after the h.s. season, it's getting nuts in practice! We swam tonight with 7 in my lane, 8 in lane 5, and 8 or 9 in lane 4. It was like a washing machine practice out there!!
600 (25 Breast, 25 Front Scull, 25 V-Sit Scull, 25 Free)
10 x 100 Kick w/ short fins @ 1:25 (did SDK on back like always), tried not to drown
20 x 25 w/ short fins @ 1:00 FAST
Odds SDK underwater no breathersEvens -first 5 Fly, second 5 Free100 EZ
10 x 100 Free @ 1:25 best average
went 1:01-1:05, mainly 1:03/:04s
7 x 100 Free @ 1:20 best average
went 1:02-1:06, mainly 1:05s
4 x 100 Free @ 1:15 best average
went 1:02/1:04/1:03/1:01 these were actually easier on my body with the shorter rest interval, I just get in a zone and go with it.
400 Kick w/ board
600 Free stretch out
6100 Yards - I'm tired now, but did make it to Taco Bell after practice for a little 4th meal action tonight.
That main set kicked my butt, and I'm sure most of it was the fact that we were so crowded in the pool tonight. John had everyone leaving 3 seconds apart so that the lead person in each lane wouldn't be running in to the last person in the lanes on the 2nd 50s of the 100s. All the wave action probably added a few seconds to our times as well, though I still managed to do pretty good anyway.
PM only SCY
5x100 @ 1:50 25 scull/25 kick/50 swim
5x100 @ 1:50 kick FR w/ board D1-5
6x50 @ 1:00 odd: 25 drill/25 swim, even: build
5x100 @ 1:40 kick BR no board D1-5
6x50 @ 1:00 4 V.S./2 FAST
8x50 @ :40 DPS
4x50 @ :50 4/6/8/10 strokes FAST
8x25 @ :30 4 drill/4 FAST
100 @ 2:00 FAST
100 @ 2:00 EZ
4x25 @ :40 under H2O kick FAST
100 @ 2:00 EZ
2x50 @ 1:00 FAST
100 @ 2:00 EZ
The main group did a short warmup and started an hour of power as I got there. So, instead of trying to pick up where they were, I just swam a straight 4000 yards. Hadn't done that in in the last 18 months.
Afterwards I did some IM and did my first ever 200 yard IM.
Could have swam longer; but, that was a good workout and Peter and I started talking.
4000 Free (57:55)
8x50 IM order
200 IM (3:20)
6 x 50 fly drills
20 x 25 shooters w/fins @ :40
5 x (25 EZ speed fly + 25 EZ) @ 1:15
4 x 50 burst + cruise @ 1:30
4 x 50 burst + cruise @ 1:30
1 x 25 AFAP shooter, no fins, 12 mid
I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday.
I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157
NE Champs has finally passed the 300 swimmer mark.
Had my post-op appointment yesterday and things are moving along as they should. I got my stitches taken out - its amazing how little external damage there is from the surgery. The 3 incisions are so small and the wounds are healing fast....by the time they are fully healed they will be barely detectable! Gotta love medical advances. Anyway, my surgeon asked how things were going and I told her overall things were well except for my night time troubles, which are totally normal. She showed me some before/after photos of my shoulder joint that were taken with the arthroscopic camera and walked me through the procedure steps, which was totally gross yet totally fascinating at the same time. Then she pointed out all the parts of my shoulder that are showing signs of arthritis which are not related to my initial injury. I said that I thought that most people start disintegrating after age 25 anyway, but then she said that this arthritis was a little more advanced for my age. So thanks for that, swimming! lol. I then scheduled a 3 month post-op appointment and was out the door.
So the last week has been fairly tolerable. I went out of town for the holiday, and my shoulder didn't like the 3+ hour car ride all that much. I was also sleeping in a different bed for a few nights and holidays in general are a bit stressful, but I survived. I have good days and bad days....some days doing my PT exercises are super easy and other days they are a struggle. Night times are getting better....I think I finally built the perfect pillow ramp a few days ago so things are a bit more comfortable. Last night was the first night that I didn't take any pain meds before bed, and while I woke up several times during the night it wasn't because of any pain. Progress!
I've been noticing other signs of progress too....like last week I was able to hold my coffee cup in my left hand, and this week I can easily carry my dinner plate, stuff like that I can totally feel my muscles starting to re-activate (hence all the twitching) and my strength and flexibility are definitely improving. Though I'm supposed to keep my arm immobile most of the time, getting all the little/daily things done is becoming much easier. I actually can't wait to start increasing my range of motion, cause things like putting my hair back and getting my contact lenses in are still challenging.
I'm also starting to crave those cardio endorphins again, so I know that I'm on the mend. When I think about exercising, my brain seems to automatically calculate how long its been since I've been in the pool. Today it has been 16 days.....which means that I am 16 days closer to getting back in
I enjoyed another nice solo swim at the Y today. I swam in the early afternoon and had a lane to myself for all be the first 800 or so of the following:
1000 scy warmup (400s, 200k, 200p, 200d/s)
100 @ 1:40, 50 @ :50
100 @ 1:40, 50 @ :45
100 @ 1:40, 50 @ :40
100 @ 1:40, 50 @ :35
100 @ 1:35, 50 @ :40
100 @ 1:30, 50 @ :45
100 @ 1:25, 50 @ :50
100 @ 1:20, 50 @ :55
100 @ 1:15, 50 @ 1:00
100 @ 1:10, 50 @ 1:05 [missed on this 100ódid a 1:10+]
700 easy warmdown + play
I enjoyed this setóit started out very gently, and by the time it got hard there was too much to do figuring out the sendoffs to fret about anything else. But it seemed a little shortóI might double the 50s next time I do it, or palindrome it if Iím feeling bold.
Iím feeling a little unsettled with my swimming these daysóI vacillate between feeling happy to just be going to the pool and swimming for the fun of it and feeling dissatisfied because I donít have something concrete to train for. In the short term, I need to decide whether I want to swim the Asphalt Green meet on December 9th. And in the long term, I need to start thinking about what things I want to do next spring and summer, and what I need to make them happen. Lots of possibilities out there--the difficulty will be choosing among them!
We have our SCM state meet this weekend. Nothing too intense today.
4 x 150 @ 2:45 (k,dr,swim by 50) IM order
6 x 50 @ 55 breathe 5/7/9 repeat
3 x thru
150 build @ 2:45
100 fast @ 1:50
Went RDs 1&3 back and RD2 breast
500 pull (25 sprint, 75 cruise)
4 x thru
100 build @ 1:50
50 fast @ 1:00
Went odds back and evens breast
About 20 mins. of turns and starts
Hot tub and shower
I feel alright but am now wishing I had some more pool time logged in . I have signed up for the same events as last year and am looking forward to comparing fitness level or lack there of. Self inflicted rough schedule.
1500 The will be just a "swim". Some of you distance swimmers may find this as disrepectful to the event and some sprinters may find it ludicrous. I call it warm up for the rest of the weekend.
100 IM, 50 Br, 100 Ba, 200 Br, 400 IM
200 IM, 100 Br, 200 Bk, 400
Only 91 entries. I love Columbia and the pool but have never had a stellar meet there. If I am still alive after the 4IM we have our annual LMSC meeting that I need to run. Tough for me to get pumped for a 4IM late in the afternoon.
Swam w/ Dave, Dave, Dave, Ray and Keith. Did a power hour format. Swam OK today but could have gone a bit faster. One day, I'm going to suck it up and just swim the whole thing IM.
200 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 / 125 Pull - 1:30
200 Free / 250 Pull - 3:00
300 Free / 375 Pull - 4:30
400 Free / 500 Pull - 6:00
8 x 50 Kick - 1:00 SDK w/fins down, easy back
8 x 50 Kick - 1:00 IM Order
200 Cool down
Updated November 27th, 2012 at 11:58 AM by pmccoy
PM only SCY
600 swim 150swim/50 side kick
400 pull w/ buoy only
4x75 @ 1:10 w/ strapless paddles focusing on catch
3x100 @ 1:30 drill
4x150 @ 1:150
RD1: hold RED HR (held 1:34s)
RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31)
150 @ 2:00 FAST (1:30, 1:31)
300 @ 3:30 aerobic
150 @ 2:30 FAST (1:31, 1:33)
The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.
I need a massage BADLY! I guess I will have to call and schedule myself for a good deep tissue massage.
I think my weight lifting leg routine might be agrevating my lower back. I'll get over it.
3 x (3 x 50)
1 = 25 scull + 25 torque drill @ 1:15
2 = 50 tempo kick @ 1:30
3 = 50 swim, descend to 200 pace @ 1:00
3 x (4 x 25 variables) @ :30
-- 1 free, 1 fly, 1 kick
1 = easy-fast
2 = fast-easy
3 = fast
4 = easy
10 x 25 shooters @:45
odds = fast @ 100 pace
evens = EZ
200 kick my back really locked up on me so much that I changed the workout to adapt
3x200@3:00 free w/paddles & bouy descend went 2:57, 2:50, 2:43
200 Free EZ
total 2700 yards
Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.
600 (25 Free/25 V-Sit Scull)
9 x 50 Kick w/ board @ 1:10 Desc. 1-3
10 x 75 Free Pull @ 1:15 (held :47-:48s)
10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
Main Set: (circuits) 1:00 rest between stations to transfer
My group started in the deep tank at station #1
10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
--pushoff, breakout and sprint (minimal streamlines)
SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
10 x sprint bursts @ 1:00
(250 yards in 20 minutes / 3050)
5 x 100 @ 2:00 best average
(went 1:00, 1:02, 1:02, 1:01, 1:00) tiring
5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
(went 1:07, 1:04, 1:08, 1:05, 1:09)
5 x 100 @ 2:00 best average - did Back
(started 1:15ish, then brought them down to finish 1:11s on the final 2)
USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.
200 Fr/200 Bk/200 IM drill w/u
Do FOUR cycles of:
- 50 kick on :55
- 150 FR Pull on 2:00 with buoy
Do TWO cycles of:
- 50 DPS Bk
- 75 DPS Bk, 25 FAST Bk
4 x 25 Burst and cruise FR
1x 50 EZ
4 x 25 Burst and crusie IMO
100 loosen and out
(Solo/Rec/2100 yds/40 min)
Decided to get up early this morning in order to squeeze a swim in, but the Triathlon Train was not at the station. Probably good since it took me about twenty minutes to actually get out of bed. I was able to get in a good workout, mix of aerobic with some speed play, and get to work on time. Back in the pool on Wednesday...
Got to the pool a little late. Roger was setting up some complicated set. So, instead of trying to ask and figure out what they were doing, I set out on my own and did some distance (which I really haven't done since last spring.
500 Free (7:10)
2000 Free (29:00)
500 Free (7:20)
500 Back w/paddles (7:28)
100 Back (1:25)
100 Free (1:18)