Swam w/ Aundrey, Roger, Dave, Dave, Dave and Ray. Feeling worn down after two fairly big workouts. Had to gut my way through this one. First set was a somewhat poor effort but I picked up some on the kick sets.
700 Warm up
100 IM - 1:40, 75 IM - 1:40 (Fly/bk/br)
100 IM - 1:35, 75 IM - 1:35 (Fly/bk/br)
100 IM - 1:30, 75 IM - 1:30 (Fly/bk/br)
100 IM - 1:25, 75 IM - 1:25 (Fly/bk/br)
100 IM - 1:20, 75 IM - 1:20 (Fly/bk/br) <- failed... drop 25
75 IM - 1:15, 50 stroke - 1:15
75 IM - 1:10, 50 stroke - 1:10
75 IM - 1:05, 50 stroke - 1:05
75 IM - 1:00, 50 stroke - 1:00 <-took a small break to get back on the right interval
75 IM - :55, 50 stroke - :55 <- failed... drop 25
50 bk - :50, 25 stroke - :50
50 br - :45, 25 stroke - :45
50 fly - :40, 25 stroke - :40
50 fly - :35, 25 stroke - :35
50 fly - :30, 25 stroke - :30 <- failed... drop 25
25 fly - :25, rest :25
25 fly - :20, rest :20
25 free - :15, rest :15
25 free - :10, rest :10 <- failed... the end
50 fly - :50, 50 kick fly - :50
50 bk - :50, 50 kick bk - :50
50 br - :50, 50 kick br - :50
50 fr - :50, 50 kick fr - :50
4 x 50 kick - :50 IM Order
4 x 100 - 1:30 50 stroke/50 kick, IM Order
This quickly turned into a 400 IM done as 50 stroke/50 kick. Made 6:05.
5 x 100 bk pull - 1:30, descend (1:28->1:20)
5 x 100 free pull - 1:30, descend (1:13->1:00)
400 IM (50 stroke/50 kick) timed - 6:03
200 Cool down
Today I decided to kick but with no fins at all. My focus for the day was legs and kicking.
200 breast kick
200 free kick
100 breast kick
100 free kick
50 breast kick
50 free kick
8x25@:05RI torque drill
8x25@:05RI breast pull w/paddles and flutter kick
200 free w/paddles maintain a 6 beat kick
200 free w/paddle on right hand 4 kicks on the paddle hand
200 free w/paddle on left hand 4 kicks on the paddle hand
300 free maintain a 6 beat kick
total 2500 yards
Well, I am happy to report I am on target to average 2 workouts a week. Strategically, I try to go on Tues/Thurs which are IM/stroke day.
My freestyle is feeling pretty good. I have slight twinges on the turns, but no sharp stabbing pains. Back and breast feel pretty good as well. It's a bit of a surprise, but fly is where I feel my wounds the most. Partly from the continuous motion, my guts aren't sure which incision to spill out of - bellybutton is the frontrunner but the upper middle chest one is a contender as well. Guess I better just swim faster and get to the wall sooner!
I had some really good times the first 2 days back - maybe because I was actually rested, if not in fine-tuned shape! I did a broken 50 to a set of 125's (about 4 min interal or so). 25 5 sec 25 and descended 33 to 30 flat, so I would say my theoretical speed is intact. I think i'll add that to my standard vocabulary - theoretical speed. Not to be confused with one-step-away from speed. I give myself one year grace period to cite the gallbladder episode.
And now, onto other interesting updates!
1. Claire took it upon herself to get her grade changed!!!! She was completely miffed when her 2nd report card did not show the grade change. So before the end of the day, she went to the principal and vice-principal all by herself and asked them to change it. They said they would and to check back with them. I was quite amazed but really glad she didn't need help from me. Her teacher has been out sick for the last 8 weeks! I guess changing a kid's grade from an 88 to a 93 is pretty low on the totem pole if you are that sick! It is indeed changed in the official records. Hooray for Claire!
2. Almost done xmas shopping! Thank god for amazon, zappos, and frontier airline gift certificates. What else to get the man of the house!!
3. Check out these cool swimming t-shirts! I got one for my kids' swim coach.
Felt really sluggish this morning - two nights of too little and poor quality sleep. Then when I jumped in the water, it actually felt warm - when I checked the thermometer, it was 86 degrees. Net effect, my arms felt tired and I felt like I couldn't get a good pull in the water. So, I didn't have as much speed and I just focused on "Keep on Swimming".
Swam with Peter, the two Dave's and Danny. Keith was back after being gone, but he was doing his own thing today.
12x100 - 3 each on 1:35, 1:30, 1:25, 1:20 (just swam the last three straight thru)
1650 Free - 24:15
4x100 Free on 1:30
4x100 IM on 2:00 (descended from 1:43 to 1:33)
4x100 Free on 1:30
12x50 on 1:00 - 5 free, 5 back, 2 fly
5x100 Back w/paddles 1:40
Well I've been absent from the blogs since October. If you haven't heard, I managed to tear my meniscus somehow or at least the tear became a problem in the late summer. Backing off, and resting/icing didn't work as I kept getting pain and I had a trim on Nov 15.
It all went well and I went to BU to swim in NEM SCM Champs this past weekend. I was not at my best times but considering last years time I don't look too far off YOY. Last year I felt I didn't want to race, this year I did, but a bit of a layoff and rest up over thanksgiving left me with a rather tight-fitting suit jacket and some apprehension about entering the meet.
However, by Dec1 I feltI'd had a very rapid recovery to about 85-90% and entered. To save my psyche I ditched all BR events so as not to have a bad time hanging over me for a year or more importantly to rush the recovery. I want to swim fast Breaststroke again...so I am prepared to be patient in my rehab and strengthening.
All things considered; the knee, lack of fitness, lack of race practice and an abundance of body hair...I felt I did OK. I didn't hurt myself and I had a great time. My times were what they were. I even debuted with a competitive 100 Backstroke and did my first SCM 50 to give me events to swim.
When I got home I looked up last year's times and I think I did pretty well by comparison.
50 FR 31.58
100 FR 1:11.1
50 FL 36.04
50 FR 32.18
100 FR 1:11.22
50 FL 35.21
Not bad at all...especially since I didn't have a valid excuse last year, and then had a great SCY season.
Updated December 11th, 2012 at 09:52 PM by SwimStud
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 76, pool at 79, 100% water clarity.
Cloudy, rainy skies with humidity at 90%
Warm Up @FCGU
200 yards FR
3(500 FR, 200 BR as 50K/50S)
Descend effort 1-3
4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)
2 Rounds Fast/No breath
2(12x12.5 on :20)
4 each; Fly, BR, FR
200 FR quite warm down, slow motion EVF setup.
A very rainy cloudy SWF morning with approaching thunderstorms. I was able to get in 1000 yds at FGCU before getting kicked out due to lightning. Did not stick around to see when the FGCU pool would reopen, but went on to work and later did a noontime swim at our community pool.
1 X 300 4:30 4:30
3 X 100 1:40 1:30
6 X 50 kick 1:10 1:05
Two rounds. Round 1 intervals left, 2 right.
1 X 100 moderate free 1:45
1 X 50 fast 1:15
4 X 25 fast :30 #4 on 1:30
Four rounds. 50's & 25's: i round of each IM order.
10 X 150 free 2:30
1-4: negative split
5-7: last 50 is fast
8-10: last 100 is fast
WARM DOWN: 4 X 50 easy 1:00
A quick on again. With everyone busy as we get closer to the holidays the numbers at practice has dwindled down to just a few.
10 min choice
-only got in about 500
6 min kick done as
-30 sec ez, 30 sec sprint
-10 sec ez, 10 sec sprint
-10 sec ez, 10 sec sprint
-10 sec ez, 10 sec sprint
500 swim every 4TH 25 stroke
-free @ 80%, stroke @ 95%
5 x 100 @ 2:00 done as
-25 sprint kick
-50 sprint free
-25 ez catch up drill
6 x 50 @ 60 turn at the T fast
300 IM (kick,drill,swim)
400 pull build by 100
5 x 100 IM R/15
-concentrate on turns and technique
out and home early
I love it when we have a mixed bag for a workout. We did these as a group so many of the items were not on a interval.
used fins whole time
10 x 25 shooters @ :40
8 x 50 caterpillar fly drill @ 1:10
16 x 50 smooth @ 1:00
4 x each stroke, drilled fly
6 x 100 @ 1:45
3 x 100 free/100 back kick/100 back
Shoulders were a bit sore from the meet, but they feel better this am.
I've met my sprinter 325 mile GTD goal for the year. I think it's useless for me to keep track of yardage. I haven't decided whether to bag GTD next year or use it to track race pace yardage.
I'm heading to the doc's office today for my first PRP appt for my right elbow. It definitely is not getting any better on its own, even with the nitro patches. I'm hopeful it will help. The surgeon I consulted previously said it zapped the pain/helped heal his own avulsion tear.
Still smiling about NE Champs! I think this will be my next meet: https://www.clubassistant.com/club/m...1029&smid=4336
I did have to test things for this weekends 200 fly. It will be touch and go.
500 free kick w/zoomers
8x25@1:00 shooters w/monofin
8x25@:45 fly w/monofin
200 dolphin kick on back w/monofin
16x25@:46 fly fast w/monofin
500 free easy w/snorkle keeping a 4 beat kick
total 2500 yards
Swam w/ Danny, Dave, Dave, Dave and Keith. Got this message yesterday:
Congratulations! You have achieved your goal for Go The Distance 2012
My goal pace: 710.96 miles required as of today to reach my goal by the end of the event
My actual current pace: 752.25 miles as of today
At times, I didn't think I would make it. Good to be done with a couple weeks to spare. 800 miles is possible but a stretch. I'm not sure I would want to do much more than 800.
700 Warm up
3 x 100 - 1:35
3 x 100 - 1:30
3 x 100 - 1:25
3 x 100 - 1:20
1650, open turns every 300 yards, descend.
Tried to go under the 1:15 pace and made 2:15. Splits relative to the 1:15 pace: -:03, -:05, -:10, -:15, -:20, -:22.5. I think that is about a 1:13 pace. Dave pulled and kept even w/ me the whole time. That helped keep me going at times.
4 x 100 - 1:25 Kick fly 1st, 2nd, 3rd, 4th 25
4 x 100 IM - 2:00 (1:22, 1:18, 1:16, 1:13)
4 x 100 - 1:25 Kick flutter 1st, 2nd, 3rd, 4th 25
12 x 50 - 1:00
* 1-6: Pull, descend
* 7-12 SDK down w/ fins, easy back
100 Cool down
600 (25 Free, 25 V-Sit Scull, 25 Breast*, 25 Front Scull)
* all my breaststroke today was still done with dolphin kick. I did try out a few easy breast kicks during warmup, but could still feel a very slight "something" that wasn't right, so better to rest it longer than using it too soon and paying for it.
8 x 125 SDK w/ fins on back @ 2:00 (1:30ish)
3 x 300 Free Pull @ 5:00 Desc. 1-3
went 3:35, 3:24, 3:12 <-- I guess the 3:12 last week wasn't a fluke!
16 x 75 "IM" Order @ 1:30 (4 of each stroke)
each 75 is 50 Stroke Build/25 Free FAST w/ overkickwent :51/:52s in the fly oneswent :55ish in the backwent 1:00 in the breastwent :47/:48s in the free200 EZ
6 x 200 IM @ 3:30 Desc. 1-3
went 2:40 to 2:30s (I'm getting sick of breast w/ dolph. kick)
9 x 50 Flutter Kick w/ board @ 1:30
#1 EZ/EZ by 25s#2 EZ/Build by 25s#3 Build/FAST by 25srepeat 3x(450/5550)
Swam with Ray, Peter, the two Dave's, and Roger. Ray led on the 300's as I warmed up and then I led - I like following more than leading, the drafting does have an effect if you stay up.
Pretty good workout - 300's were good considering they were my warm up and I descended them. Then the five 200's under 2:40 were a good set for me. As was doing 5 200 backs (w/paddles) on a 3:00 interval. Did 2 200 IM's - not fast but I did do them!
5x300 Free on 4:30 (4:10, 4:00, 3:55, 3:52, 3:50)
5x200 Free on 3:00 (2:37, 2:38, 2:40, 2:40, 2:39)
5x100 on 1:45 - 50 Kick/50 Swim w/fins
10x50 Free Hard on 1:00 (:35's - probably should have done some strokes)
4x200 Back w/Paddles on 3:00 (2:45, 2:50, 2:50, 2:53)
200 IM - 3:20
200 IM - 3:17
Left shoulder slightly impinged but only noticed it on sprints
500 kick w/zoomers
8x25@:45 shooters w/zoomers
8x25@:45 burst & cruise
5x200@3:00 descend w/paddles & buoy
8x25@:45 back drills
Total 3000 yards
PM only SCY
600 swim 4/6/2 turns
400 pull w/ buoy + strapless paddles + snorkel
2 @ 2:15 k/dr/bld by 50
3 @ 1:50 D1-3 (got down to around 1:31-1:32 on the fast ones)
4x (odd rounds kick w/ board, swim aerobic; even rounds kick on side, swim FAST)
2x100 @ 2:15 kick FR FAST
300 @ 4:00 swim (3:31, 3:00, 3:32, 3:02)
Mon Dec, 10th, 2012
Did not swim of lift Sat & Sun
I've still been sick, I'm still coughing. I skipped 5:30 practice today and slept in.
Noon to 1:15 dove around 12:08
SCY UT Swim Center
Swam with Jim & Korey
beside Ned, Anna, & Dave Van Dam
went around 400 easy
050 on 0:35 right into
100 on 1:10 RI
150 on 1:45 RI
200 on 2:20 RI
200 on 2:20 RI
150 on 1:45 RI
100 on 1:10 RI
050 on 0:35
16 x 25 k on 30
repeated ladder and added 5 sec to each interval
Repeated same kick set, but did 12 SDKs on fast with mod back k to wall
Repeat ladder one more time on original pace
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Updated December 18th, 2012 at 03:15 PM by ande
SCY@FGCU Aquatic Center
Air temp of 76, pool at 80, 100% water clarity.
Overcast, then sunny with humidity at 68%
Warm up & *Set 1*
FR swim for 70 minutes
Did not count laps, focused on form, rhythm, and efficiency
5x100 BR on :30 rest, as 50K/50S
odd# with snorkel, even# k/board,Swim
5x100 SDK on 1:40 (on back)
by 25; 14-12/10-8/8-9/8-9 (as in #K underwater)
10x100 FR Pull on 1:20 w/paddles, bouy, tube
Did all at 1:08
200 EZ FR/BK Swim
Did swimming workouts, dryland, walking both days this weekend, and came in to this Monday morning session with some aches and stiffness, but was ready to swim.Warm up - Coach had suggested last week that I consider to do some swims not counting laps, but just swimming. This morning seemed like to good time to try that out as there was about 40 minutes left before the college swimmers would be done in the LCM pool.It was 20 minutes after the hour when I started out in the diving well pool. I expected that if I checked the clock often, it would appear to go by slower like 5-10 minutes each look, so I did not look at scoreboard clock for what I thought would be about 20-30 minutes. Whenever I felt like looking, I would say to myself, go just a little more. I would push my pace and tempo close to a breaking point, and then stretch out for a bit and build up again.So in the end, when I finally took a peek at the clock, it was 28 minutes past the next hour! Surprised and wondering how did that much time go by that quickly, I swam a few more minutes to make it 1 hour and 10 minutes. Not counting laps was just a great feeling of freedom to just swim. I enjoyed the swim, and will try doing 1-2 hours on a weekly regular basis starting next week as the LCM pool will be set up for LCM swimming again until end of September 2013.Set 2 - Continuation with BR kicking development, and underwater SDK on back. My SDK is a work in progress as I can go over 10 kicks on the first 25, and then I struggle to go past 8 kicks on the next three 25s coming off the flip turn.Set 3 - My arms were still a bit tired going in to the pull set, but for me holding 1:08 on a 1:20 interval is the best I have done since I starting training again.
Updated December 10th, 2012 at 03:20 PM by fdtotten
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds, round 1 intervals left, 2 right.
8 X 75 kick 1:45
#5-8: last 50 fast
1 X 100 swim
1 X 200 IM 3:30
2 X 100 IM 1:45
4 X 50-1 of each- 1:00
5 X 200 pull 2:50
5 X 100 pull 1:20
WARM DOWN: 4 X 50 easy 1:00
100 free, scratch
I didn't realize until late last night when I read Kirk's post that I had just missed the WR in the 50 free by .1. Still, I was aiming for a good night's sleep and opted to miss positive check in. And, honestly, I have a track record of doing better in the 50 free when it's not the first event of the day. Sometimes I nail the first event; but equally often it's a "get the cobwebs" out swim. I also wanted to put my remaining energy into my other swims. (This is sprinter think.)
50 back, 30.8
Very solid time, but it felt like a cobwebs event. I had a sub-par start and very glidely turn. The grab bar for backstroke is low at BU and I really dislike that. I need to figure out a way to not flat back this type of start. And flags simply bedevil me in SCM for backstroke. My SDK + stroke count is perfect for yards flags. I'm either gliding in or jamming it in SCM where I need another half stroke, not a full stroke. This was .2 slower than when I led off the medley relay 2 weeks ago, so I do have a faster time this year. Still, anytime you're under 31 that's fast. And I am now well accustomed to the fact that execution is everything in 50s.
50 breast, 36.92, PR/NR
WTH?! You cannot imagine my shock when I looked up and saw this time! It felt faster than 2 weeks ago when I swam a 38.2, but still. This time, unlike the 50 back, race execution was almost perfect. I had probably my best blasto start of the meet, a monster UW pullout, hit my walls well, and no floating up to the top after a pullout. Not being an evilstroker, I wasn't really sure what the national record was. Karlyn looked it up for me. I'm thinking some of that bungee cordz/parachute work paid off! Because this is a somewhat off event and I had a time this year, I was also extremely relaxed before the event. Very often, I have excellent times when this is the case.
100 free split in 200 free, 1:04.21, PR
I was so happy after my 50 breast that I was ready to call it a meet. But I have had this goal of trying to swim all 4 50s, all 4 100s and the 100 IM this season in SCM. This was my only chance to swim the 100 free, so, encouraged by SwimStud, I decided to swim it. I haven't swum this race since 2006 (1:06 at the very end of this same meet) ... I almost never race the 100 free. So I was somewhat unsure of a race strategy. I took 9-10 SDKs on the start and 5-6 off each turn. Stud said all my breakouts were smooth, and they felt that way. I guess doing the ins & outs in practice helped. I breathed doubles the whole way, with a single thrown in a bit before the turn on the second and third length. Splits were 30.6/33.6, pretty good for me, especially given the fact that I was tired and my muscles were screaming at me the second 50. The 100 free really isn't so bad with the SDKs. Now I want to do it in yards! Right now, this time is #1, helped along by the fact that some other speedy freestylers like Eney have been injured or whatnot.
Overall, this is definitely my best meet of the year! Maybe my best meet since March 2011. I had 4 PRs. While I was thrilled with my two NRs, I was also extremely pleased with my 100 fly and 100 free. 100 IM was probably my worst event with that debacle on the start. Suffice to say, I am a fan of the lay on the couch for a week before your meet taper! I may re-think future tapers somewhat. I had thought it was not ideal to be out of the water the week before a meet. I was only in the water 3 of 8 days before the meet, but it seemed to have little ill effect.
I don't feel quite as exhausted and sore as usual after a two day meet, but I may be still on a high! It is very cool having the NRs in all four 50s. As a bonus, my NR in the 100 backstroke survived the meet!
Updated December 12th, 2012 at 11:11 AM by The Fortress
Swam w/ Roger, Aundrey, Ray, Dave, Dave and Dave. Slipped back into my soccer playing habit yesterday. The weather was just too nice to pass it up. We went 3 v 3 for 90 minutes on a fairly small field. I should have know to slow it down a notch when I tried to save a ball going out of bounds and ended up on the ground rolling over the goal line. Later, I went after a ball that my opponent played too far away from him. Instead of kicking the ball, my foot rolled over the top of it and then next thing I know I'm on the ground looking up at the sky. Fortunately, nothing was broken and I was able to keep playing. But this morning I was feeling the full extent of the damage. I'm mostly just have a sore backside. Free felt fine. Fly felt fine. Backstroke, check. Breaststroke... ouch!
600 Warm up
3 x 500 Free - 4:30 (3:50, 3:45, 3:35, 3:40, 3:30)
5 x 200 IM - 3:00 (2:55, 2:50, 2:50, 2:47, 2:42)
5 x 100 Kick - 1:45 Convert Br->IM
10 x 50 - 1:00 SDK w/ fins down, moderate pace back (cramped on #3 but recovered for the rest)
4 x 200 - 1:30 Convert 50 Fly/150 Free -> 200 Fly
I was going to do this backstroke pull but Dave wanted to convert fly to free. Not sure why but that sounded like a good idea for a brief moment and I went with it. It wasn't such a good idea after 100 fly/100 free but I stuck with it an made the interval.
100 Cool down