Another year has come and is almost gone. Here, my swimming friends across the globe, is this year's Christmas card and Big Present to each and every one of you! Don't feel obligated to give me anything in return. It is enough that you allow me to warm my cockles by being beneficiaries of my generosity, for truly, 'tis better to give than receive! Click below link to receive your card and gift! http://byjimthornton.com/2012/12/21/...ard-and-gifts/ Click above link to receive your card and gift! Suggestion: Why not fire up your Big Present during Christmas dinner so the entire family can listen to it right after Grace?
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards) Air temp of 47, pool at 76, 100% water clarity. Sunny skies with humidity at 55% Warm Up 200 yds FR *Set 1* 6x250 FR on 1:00 rest, as 50 smooth, 100 strong, 100 fast; desc effort 1-3, 4-6 *Set 2* 4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S) *Set 3* 2(200 BR Kick, 300 Scull, 500 FR Swim) 500 FR as 100 Smooth, 200 strong, 200 Fast Warm Down 200 FR slow motion EVF. Comments A cold, brisk, but very sunny SWF morning. Did two rounds of dryland work, and then walked to the pool.
Apologies to Slow for stealing/adapting his term Aquapocalypse for the end of the Mayan calendar. The theme today for my workout was lots of 12s, 20s, and even some 21s. I needed a short one, so I got to the Y a little after noon and decided to wait until 12:21 PM (why not?) to start my 12/21/2012 workout. Here's what I did: 20 x 50 on 1:20 free/kick* 12 x 25 on :21** free 12 x 100 on 2:00 (1:24-1:27) free 100 breast 100 back *This interval, 1:20, seemed ridiculously long, but had to get that "12" in there somehow... and I was glad later in the workout that I hadn't done a more aggressive interval. The freestyle 50s came in at :38-40 and the kick (I had plenty of time to change into fins and grab the board) came in at :48-:50. What can I say? It was supposed to be an easy day. **couldn't hold :21 for more than 4 in a row, so I split into 3 sets of 4 x 25 on :21 (starting new set on every 3:00), basically this ended up as 3 broken 100s which each finished in 1:23; my 25s were between :17 and :20. My set of 12 x 100 on 2:00 was great (for me), started off swimming 1:27s and then 1:24s, finished with 1:25-1:26s. I knew I was going to be able to sustain those Mayan Aquapocalypse appropriate 1:20s about half way through the set and was pretty psyched. Since I've been doing my 100 sets on an interval of 1:45 recently, the extra 15 seconds seemed like a nice long rest. My cool-down 200, breast and back, was the only time I did those strokes... still sore from yesterday's hard breast and back day My 100 back came in at a leisurely 2:22--perfect for a day full of 2s. The Mayan rain god Xoc passed through yesterday to usher in Draco, so there was a lot of ice. We lost power for a couple of hours last night in the run up to 12:00 AM 12/21/2012... the power came back on shortly after midnight: Apocalypse averted! The total today was 2700 yards, which is actually a nice multiple of 3s and 9s, which reminds me I haven't blogged about Dante in a while... right now I'm working my way through the middle cantos of Paradiso again, so I'll have to blog about that later.
I got to the pool today and it was pretty vacant. The head coach apparently had taken off the night for an early escape for the Christmas holidays, but left his assistant Anne in charge, who normally coaches the next level group below us. After a little while, we had a pretty good amount of people, probably 10 in my Black Group, and another 10-12 or so in the White Group. I had talked to Anne a bit about possibly being able to do a set my masters amigo had dreamed up that seems to be "all the rage" lately. She said, "well, let's hear it." I knew we were supposed to be doing in IM aerobic night anyway, so I drew up the "Chasm" workout on the board. She liked it, said it would work fine for the whole group, and that became our main set for the day. Warmup: 400 Free 400 Kick (200 w/ board, 200 Streamline) 400 Pull (200 Free/200 Stroke) + an extra 200 Free Pull I did waiting for others to finish (1400/1400) 5 x 100 SDK w/ fins @ 1:45 (we picked the less strenuous intervals since Coach John was gone) 5 x 100 Free Pull @ 1:40 (Desc. 1-5) (1000/2400) Main Set: IM CHASM OF DOOM** **Age group rules: If you miss the interval, put on fins, and continue the set None of the older faster boys were there tonight (or the older girls), so they missed out on the funOnly one person (other than me) made all the intervals without fins - a 12 year old girl A second girl (who turned 12 today) almost made all the intervalsThe others all missed from the beginning, and went to fins where they were able to keep up for the remainder.200 IM @ 3:00 (started out at 2:40) 175 @ 2:40 (50 Fly/Back/Breast/25 Free) 150 @ 2:20 (50 Fly/Back/Breast) 125 @ 2:00 (50 Fly/Back/25 Breast) 100 @ 1:40 (50 Fly/Back) 75 @ 1:20 (50 Fly/25 Back) 50 @ 1:00 (50 Fly) 25 @ :40 (25 Fly) coach wanted these sprints 25 @ :40 (25 Fly) sprint here too Fun racing kids who had fins on! 50 @ 1:00 (50 Fly) 75 @ 1:20 (50 Fly/25 Back) 100 @ 1:40 (50 Fly/Back) 125 @ 2:00 (50 Fly/Back/25 Breast) 150 @ 2:20 (50 Fly/Back/Breast) 175 @ 2:40 (50 Fly/Back/Breast/25 Free) 200 IM @ 3:00 AFAP - I did a 2:25 200 EZ swim (2000/4400) Good overall set! This set truly wasn't as hard as I thought it was going to be, or maybe my conditioning is just top notch right now. I'm sure being a natural flyer helps in this heavy loaded fly set (750 of the 1800 is fly). Only 150 yards of Free in the whole thing too = I averaged about :20 of rest for a majority of the intervals. The shortest rest I had was on the 150 on the way back up, at about :10 rest or so. Coach Anne liked the set and wrote it down for future use at some later date. That's not all folks!! Next set: 8 x 100 Free @ 1:30 - My interval (other two lanes were @ 1:40 & 1:45) Beat the "goal time" (kinda tough after conquering the "Chasm") First 5 weren't a problem for me, but then... #1 - beat 1:23#2 - beat 1:20#3 - beat 1:17#4 - beat 1:13#5 - beat 1:11#6 - beat 1:07 (was 1:06)#7 - beat 1:05 (was 1:05 and it hurt)#8 - beat 1:03 (was 1:02 and it really hurt)(800/5200) We finished off the practice with about 20 minutes of a game of "Capture the Flag". It was more fun this time now that I understood the rules. We won twice, and lost twice. No team practice until next Wednesday, and I don't mind a bit!
Swam with Keith at first, then got pulled over to swim with Peter, Dave, Dave, Roger, Danny and two college swimmers, Kent and Sam. Then finished up with Peter. So, went from an endurance workout to a sprint workout to a strength workout. When the main group was ready to do some sprint relays, I still had a 150/100/50 to compete my ladder. Thought they might go on without me, but I was #8 so they waited. Oh well, I need the sprint work too. 150 Free 10x100 Free on 1:30 (held around 1:20 - just didn't seem to have the speed, my arms felt weak) 50 Back 50/100/150/200/250/300 and back down w/5 seconds/50 rest (avg pace up - 1:21; down 1:22) 800 train -teams of 4, everyone leads 200 - stayed with leading the 1st 200, following the others was hard and I rested one 50, then we let Sam and Kent go at it the last 100 - 650 yards free 1000 IM relay - everyone did 5 5o sprints - I did back and Sam blew me away. - 250 yards Back 10x50 Back on 1:00 5x100 Back with Paddles on 1:30 (1:20 down to 1:15) 100 Free 200 Kick 100 Back w/ paddles - 1:14 5600 yards 120 minutes
Friday 12/21 PM only SCY "Friday Fly Day" Slept through my alarm and probably needed the extra sleep to help fight whatever bug I picked up. Felt better this afternoon so I made it to club practice and did this: 800 swim (200 FR/200 I.M. drill) 16x75 4 @ 1:15 3/3/3 drill w/ strapless paddles 4 @ 1:05 rolling I.M. 12x150 1 @ 2:10 100 swim w/ kickboard b/w legs/50 FAST kick w/ board 1 @ 2:20 50 swim w/ board b/w legs/100 FAST kick w/ board 2x (RD1: FL, RD2: FR) 2x50 @ 1:00 FAST kick 4x25 @ :30 FAST kick 2x200 @ 3:00 I.M. D1-2 (2:26/2:15, 2:28/2:11) 4x50 @ :50 FAST swim (30s on the FL/28s on the FR) 10x :20 Vertical Kick (V.K.) moderate :10 V.K. FAST in S-Line 50 @ 1:00 15M FAST under H2O into a 25 FAST swim/25 EZ 100 EZ Total: 6000
Thursday 12/20 AM only Crossfit Strength workout: Max Bench Press 5 @ 95 5 @ 115 5 @ 135 5 @ 145 3 @ 160 3 @ 180 2 @ 190 1 @ 195 Workout of the Day (WOD): 1x 50 kettle bell swings w/ 35 lb bell 50 double-unders 50 medicine ball slams w/ 15 lb ball 50 box jumps 50 sit ups Still fighting this upper respiratory infection and so when practice time rolled around I was feeling crappy again so I skipped.
LCM@FGCU Aquatic Center Air temp of 62, pool at 77, 100% water clarity. Sunny with humidity at 57% Warm up 200 FR 1x900 FR as 6(100 Smooth, 50 Strong) *Set 1* 2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR 38, 38, 1:16; 37, 37, 1:1538, 37, 1:15; 36, 36, 1:14 *Set 2* 5x200 DK/fins/back on 4:00 did 3:15, 3:10, 3:08, 3:06, 3:02 *Set 3* 2[2(2x50 on :50, 100 on 1:40)100 Smooth] FR w/Paddles 36, 35, 1:12; 35, 35, 1:1135, 35, 1:10; 34, 35, 1:09 Warm down: 500 EZ FR/BK Comments: Feeling more recovered, but still a bit sore and fatigued from first week of LCM swimming and more intense drylands.Set 1 - two rounds of a broken 400 with a 100 active rest, (neg pacing). In set 1, I was getting a taste of a 5:00 400 pace, which is a hard effort for me now, and I will really have to work at it to get to the point of doing it as a straight 400, then build it out towards perhaps something like 5x400 on 7:00 @ 5:00 or better.Set 3 - same as set 1, but as FR swimming with paddles. Last May, I feel that swimming FR with medium size paddles LCM helped to build a strong steady stroke that transferred well to increased OW swimming fitness and better LCM pool endurance.
Updated December 21st, 2012 at 03:17 PM by fdtotten
Swim/SCY @ Mason: Warm up: 1200 various, I missed 100 of it Main Sets: 12 x 50 @ 1:15 #3, 6, 9, 12 fast best stroke (with fins for me) -- I mixed backstroke and dolphin kick (my kick counts as a "best stroke") -- went back (24, about 90%), double shooter (22), dolphin kick w/board (25), back (24) 100 EZ 4 x 25 w/parachute @ 1:15 -- the USS team swimming before us left these -- they were the small ones 1 x 50 fast -- did fly w/fins, 23 100 EZ 4 x 300 @ 1:00 rest 1 = flutter kick w/fins & board 2 = IM w/fins (ugh, took a masters minute during breast with calf cramp; I prolly should have done something else) 3 = kick, no flutter, no fins (real endurance event here with no fins) 4 = free, pull, no fins 50 EZ 4 x :15 VK with med ball right into 15 m sprint + 35 EZ 150 EZ Total: 3800 hottub! ++++++++++++++++++++++++++++ I'm glad we did the sprint set before the aerobic set tonight. But my quads were burning from all the jumping I did at the gym yesterday. I felt shot going into the 4 x 300s after five hard 50s and parachute work. 300s do not agree with me! I may just do some easy swimming and bursts today. I will be in Pittsburgh for a few days after xmas. Looking forward to seeing Jimby and Water Rat. I received a free pair of pink OW goggles from B70 awhile ago. I think they would look divine on Jimby.
Updated December 21st, 2012 at 02:55 PM by The Fortress
Supposedly, the world will end today sometime. At least according to the nuts they trot out on the History and Discovery channels. I like these channels... especially programs like MythBusters and Top Gear. But I kind of wonder if they hurt their credibility when they run alien conspiracy and doomsday scenario programs. So, today a cycle ends on the Mayan calendar. From what I can tell, it might end today or in the next few days depending upon how well historians have been able to align our calendar with what the Mayans did. Their calendar is pretty neat but it didn't predict impending doom. Still, I swam it hard since it was at least likely it would be my last workout on the old Mayan cycle. Swam w/ Dave, Dave, Dave, Keith, Roger and Danny. Sam and Kent are home from college and joined us as well. 600 Warm up 6:00 - alternate 50 easy fly w/ 50 easy br. On the br, 2 pullouts and make it halfway across the pool before surfacing. This taught me to enjoy... no... savor 50 easy fly. Made 400 yds. 10 x 100 - 1:30 * odds free (held 1:10) * evens IM (held 1:20-1:22) 50 Easy I'd almost forgotten how nice Kent's draft is. Been a while since I was able to do an effortless 1:10. 1000 - 1:15 pace. Did a pace line w/ Roger and I trading off the lead every 200 yds. Kent followed us swimming fly. 4 x 100 - 1:20 convert free -> IM 800 - pace line relay. 2 teams set up slowest swimmer to fastest swimmer. Slowest swimmer took the first 200 and everyone drafted him. Then, he falls to the back and the second fastest takes the lead. Repeat until fastest swimmer sprints 200 yards to the finish. I went third and did a battle of wills against Roger. Neither of us were willing to let the other one get a head start for their sprinter. In the end, Kent stayed on my feet a little better than Sam did w/ Roger and that turned out to be the difference. I ended up doing 700 yds so I could watch the finish. 75 easy 1000 IM Relay from blocks. Everyone did 5 x 50 of their event. I got breaststroke. I was occasionally getting on the downhill side of my wake on the first 25. Couldn't hold that on the second 25. Things suddenly felt very fast and I was riding a lot higher in the water than I normally do. It would be great if I could hold this longer. 25 Easy 10 x 50 Kick w/ fins - 1:00 (Underwater SDK down, easy back) 5 x 100 Pull - 1:30 (Odds backstroke, evens free) 200 Cool down (5700 Total)
I did not feel very good throughout the entire workout today. I guess a long week is catching up with me. Set wise there was nothing very tough but I made sure I tried my hardest. It was just tough today. Warm up 400 free 6x50 finger drag drill 10x50 free on 45 raising heart rate 300 free no breathing inside flags on turns Main set 3 x (50 kick with fins on 50, 100 free with fins on 1.20) 3 x (25 fast no breath, 75 with a 25 fast alternating lengths through the set, 100 free breathing 5,7 per 25) 8 x 25 crazy kick to half way and then free with crazy kick the rest on 40 Fun set 3 rounds of 1 length relays from a start(free, corkscrew and doggy paddle) Warm down 200 easy Total 3025 I hope my feeling crappy is just tiredness and not me starting to come down with something. I took extra Vitamin C this morning so hopefully by tomorrow I will be feeling better.
Even with my left toe hurting with fins on I managed to kill it today! Way to end a great week of training. I watched the triathlon group next to me some because a friend who was just returning to the water was the object of chase today. I asked their coach "Is this chase down Jerry day?" he said yes. It was funny to watch. 500 free 400 free pull w/paddles & bouy 300 Free 200 kick w/zoomers 100 free 5x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:43, 3:36, 3:28, 3:19, 3:00! 200 free EASY!!!! total 2700 meters
Somewhat of a lightly attended practice tonight. Either people were already leaving early for family Christmas traveling, or they were up skiing at Mission Ridge, which is only 15-20 minutes or so out of town. Only 11.5 miles from my house, and a gain of 3500 feet of elevation (1000ft. to 4500 ft.) over that distance!! Hell of a hill climb on a bike, it's an average of 300+ feet every mile traveled, though most of the elevation gain is in the final 4-5 miles. I love the downhill coming home though! Wheeeeeeee!!!! Back in the summers during my college years I used to ride it a few times. Warmup: 8 x 50 IM Order by 50s @ 1:10 8 x 25 V-Sit Scull @ 1:10 8 x 50 SDK w/ fins @ 1:00 Odds EZ/Evens Fast (or EZ for me) 8 x 50 Free Pull @ 1:00 breathe 3,5,7 by 50s (1400/1400) Test Set #1 10 x 100 Flutter Kick w/ board @ 2:00 went 1:37 avg, w/ 21 HR/10 sec. kinda slow, but I was still nursing my calf muscle from the cramp it gave me last night. Sometimes those can hurt for a while. 200 EZ (1200/2600) Test Set #2 10 x 100 Free @ 1:30 Best Avg. went 1:01 avg, w/ 28 HR/10 sec. I believe this was my best avg. time in this. I was going 3rd in the lane following Jared, our 15 year old "boy wonder", who avg'd :58/:59, and the college boy Connor, who claimed to have averaged 1:02s. Problem with that is that he was leaving 1-2 seconds early on the interval, and I was on his feet by the end of the 100. 200 EZ (1200/3800) Evened out the lanes for a little "Relay Fun". We had enough for 3 relays of 4 people. We did a V-Sit Scull relay by 25s, each person goes twice. At the midpoint of the pool, you must also do 2 1/2 rotations (spins) in v-sit, and continue onward down the pool. When you leave from the deep end, you must start backward on the blocks and attempt the best backward butt-dive possible. When done correctly, it's a pleasant experience. We won this relay! Bucket Pull relay by 25s, each person goes twice. Hardest part of this is the transition of the belt from one person to another...especially in the deep water end. My relay again won this one. Then coach John switched one of our swimmers for one from the "slower" relay. Bucket Pull Relay again...same thing. We ended up getting behind by almost a 25, partially my fault, as I couldn't get the belt through the buckle part on the first transition. I did swim Butterfly with the bucket though on both times in this relay. It's actually easier (I thought) than freestyle. I'm sure my upper body strength helped a little on this. Finished off with a 200 EZ and home. Only 1 more practice tomorrow evening before the holiday break, when we return on Wednesday. ------------------------------- ~4200 Yards
So, they're naming winter storms now too... when did they start doing that? "Draco" is passing through SE WI as we speak. We were on the rainy side of the snow/ice line (and we got a lot of rain!), so I won't have to shovel as much tomorrow morning. It didn't start snowing here until about 5PM; we'll be lucky to get 2" of snow, but the folks north of Milwaukee and over in the Madison area got pounded w/ a foot of snow. Yesterday I managed to get in another 5000-yard workout, took me 98 minutes and had some threshold work for about 2000-3000 yards in the middle. 1000 warm-up (21:00): -100 fr -200 br -200 bk -500 in drills w/ fins 2 x 1200 on 21:00* 11 x 100 on 2:00 (22:00) -alternated 100 fr w/ 100 pull w/ paddles/buoy 500 cool-down (11:00): -200 br -100 bk -50 fr -100 bk -50 fr *The two 1200-yard segments were continuous swims but were essentially 4 x 200 w/ 50 recovery (all free) followed by a 200 breast (at a somewhat challenging pace). Last year at this time a 1200-yard segment like that would have taken me 22 minutes rather than 21. My 200s in the first set averaged 3:07.5 and 3:14.5 in the last set. Today, I had a breakthrough on my backstroke after watching some video tutorial and it really paid off (I had the wrong impression about what the pull underwater was supposed to look like; I was doing straight arm perpendicular to my body--windmill style!)... I immediately dropped :10 per 50 off my backstroke time. Now I don't hate it anymore! Here's what I did today, basically giving myself a rest from free-style (I had done more than 10,000 in free in the last three days) to work on breast, back, and drills: Warm-up: 100 fr 50 kick w/ board and fins 200 br 50 kick w/ board and fins 200 bk 50 kick w/ board and fins 300 drills w/ fins 50 kick w/ board and fins Main sets (2000 yards): -10 x 100 [alternated 100 pull w/ buoy + paddles and 100 free] -5 x thru (150 breast + 50 back)** **first 3 on 5:00, came in at 3:30 (or faster); last 2x thru were continuous and EZ for cool-down. I was shocked by my mixed 200 times in the last set. My friend Scotty showed up and got to where he had 1000 left and didn't know how to break it up, so I suggested the 150br+50bk x 5, which he thought was a good idea. I told him my breast times were coming down and so he gave me some tips on the pull-out from the wall and away we went. I was actually able to stay with him through the breast portion; he would pull away in the back, but it was a good workout (first time I've been able to get my heart-rate going that fast on a stroke other than freestyle). I was averaging :50/50 on breast. I think a couple of my 100 breast splits were in the 1:35 range, which would have seemed unfathomable 1 month ago. I joked with Scotty that only about 18-20 months ago I couldn't have made that many 200s in 3:25-3:30 freestyle, much less breast and back. It's always fun to look back at my old training journals... my last running journal became a swim journal in spring of 2011. That May I managed to bring my mile time down from 34:15 to 33:56. The week before I did my 33:56 mile time trial (5/21/2011), I had decided to start incorporating interval training--I did 12 x 200 free on 4:00 and here is what I wrote: "first 5 were 3:40-3:50 then it was difficult to hold 4:00 after a while." Sometimes I feel like my progress is soooo sloooow; but I have to remind myself I've come a long way in a relatively short time... 1.5 years. Makes me feel pretty good about where I am now.
I arrived in northwest Florida on Tuesday, and was happy to land in lovely 70s-and-sunny weather. That lasted for a day and a half, and I was lucky to get in a short swim in the beautiful green Gulf yesterday in nearly perfect conditions—water in the mid-60s, very clear, gentle waves, sunny skies. Today the storms rolled in, and air temps are supposed to drop 40+ degrees tonight into more seasonable ranges for the next week. I got to watch an impressive storm over the gulf mid-day today. I love the beach here in any weather, and feel very grateful to get to spend some time down this way over the holidays. And this year I was soooo ready to be out of the city and in a warmer, calmer place. I’ve swum at my beloved Panama City Beach Aquatic Center every day since I arrived. After several years of low attendance, they finally reduced their winter hours, cutting the LCM morning lap swim to just twice a week, and closing altogether on Sunday. The good news is that there are masters workouts once again—6 a week---and I worked out with the team last night and this morning. It’s wonderful to be swimming outdoors again. Last night’s workout went like this: 500 scy early warmup on my own (400s, 100k) 2nd warmup with team: 3 x 200, 1 swim 1 kick 1 pull 12 x 50 (fast from walls to mid-pool, easy from mid-pool to walls), odds K, evens S, @ :20 RI 5 x 200 CH @ 3:30, desc. 1-3, 4 easy, 5 fast [I did all FR, and went 2:58, 2:43, 2:33 (instructions were to descend big!), then 2:26 on last (goal was under 2:30).] 4 x 100 wd w/breathing pattern This morning was too grey for a proper sunrise, but it was still cool to watch the sky get lighter as I did the following: 500 lcm warmup 4 x 150 desc. @ :20 RI [I did FR/BK/FR sandwiches] 3x thru—all on :10-:20 RI 200 long easy swim, emphasizing dps 4 x 50 K fast 4 x 50 swim, odds fast (integrating kick from previous 50s), evens ez [Did 1st round FR, 2nd BK, 3rd IM] 100 easy Then on my own 4 x 150 FR/ST/FR sandwich, ST = IM order 700 wd with lots of play It’s been fun to see all my Florida swimming friends—every trip to the pool has been a chance to catch up with seasonal swim buddies whom I haven’t seen since last February. Today I signed up for TNYA’s One Hour Swim event on January 26. There’s a little over a month to get in shape. I’m aiming for 4500y this year. I have some work to do. Safe travels to everyone hitting the road (or the skies or rails) for travel over the holidays!
LCM@FGCU Aquatic Center Air temp of 77, pool at 78, 100% water clarity. Sunny with humidity at 68% Warm up 300 FR 4x200 on :30 rest BK/FR by 50, desc effort 1-4 *Set 1* 4x100 BR on :30 rest K/S by 50 4x150 Fly on :30 rest, K/D/S by 50 *Set 2* 3(10x50 on :50, 2:00 rest) FR 1-4)38, 5-8)37, 9-10)361-3)37, 4-9)36, 10)35w/fins, 1-4)33, 5-7)32, 8-10)31 200 EZ BK *Set 3* 3(200 Cruise, 2X200 on 3:00) FR Pull/paddles, tube, bouy 2:41, 2:402:40, 2:392:39, 2:37 Warm down: 200 EZ FR/BK Swim Comments: After the workout yesterday, I was wiped out the rest of the day. Came in this morning very tired, but I wanted to continue to acclimate towards swimming a strong steady pace in LCM.Set 2 - The results may seem average, but the times are conservative as I leave exactly on the sendoff time. I am satisfied with the results because I was tired, but was still at the 20x100 pace of yesterday. With the fins, I was looking for a 30 in the last two, but did not have it today.
Updated December 20th, 2012 at 05:41 PM by fdtotten
I borrowed this one from Paul Smith and made some minor changes. 10 x 50 dr/swim r/10 8 x 50 kick r/15 -dec. 1-4,5-8 2 x 100 @ base + 15 200 pull cruise 4 x 100 @ base + 10 200 kick on back, work SDK off walls 6 x 100 @ base + 5 200 w/buoy and snorkel 8 x 100 @ base 200 w/d 3700 I took between 30 & 45 sec after the 200's waiting for the clock to hit the top or bottom. Descended the 100's but didn't really feel that strong. Although I don't usually like 100's or doing ALL free workouts, I liked this one. In and out rather quickly. I will say that my underwaters off the walls are improving. The plan is to mix in some core work this evening. Apparently, I am putting on my winter coat already with all of this holiday running around and not eating the best I could. But then James says that fast food makes him faster.
Swam w/ Dave, Dave and Aundrey. Did a "sprint" workout today. Actually it was labelled "aerobic". I'm not an expert on labeling workouts so I'll go with the label attached. It was somewhere between the Tuesday workout we did and our typical distance intervals. SCY 750 Warm up 4 x 50 - 1:00 Drill down/build back 4 x 50 - 1:00 Descend to 200 Pace 50 Easy 4 x 50 - 1:15 Torque drill w/ paddles 50 Easy 2 rounds of: * 200 Pull, Smooth * :30 Rest * 150 Backstroke w/ 6-8 sdks off each wall. * :30 Rest * 50 Stroke - 1:00 @ 200 Pace * 1:00 Rest 100 Easy It used to be that after 3 sdks, especially on my back, I'd come to a dead stop in the water. That appears to have stretched out to 6 sdks. So, there's improvement. But my 150 backstroke was still pretty pathetic. 5 x 125 - 2:00 Kick w/fins * 3rd 25 hard dolphin kick * 5th 25 hard flutter kick 125 Easy 2 rounds of: * 8 x 25 - :40, no breath; Odds fly, evens free * :30 Rest * 4 x 50 - 1:00 @ 200 pace * 50 Easy I was able to hold :30 on the 50s but it was starting to hurt after 4. 200 Cool down (4200 Total)
I got a late start today so I only had 55 minutes in the pool. I feel I did a good set today and got a lot out of it and got stronger as I went. I guess that is a good sign of a distance swimmer. I also have to say that colder water makes for getting alot more done. 500 free 500 free kick w/zoomers every 3rd lap fast 10x100@1:45 as 50 free/50 back w/paddles went 1:29, 1:35, 1:30, 1:29, 1:29, 1:28, 1:27, 1:26, 1:25, 1:25 200 Free drills 100 breast kick 200 free EZ Total 2500 yards
Wednesday 12/19 PM only SCY 200 swim 200 drill/kick by 25 200 swim 2x (RD1: FL, RD2: FR) 100 @ 1:30 kick w/ fins + board 4x25 @ :30 kick w/ fins and snorkel (focusing on head position/body roll) 4x25 @ :30 swim w/ fins + strapless paddles (focusing on press/catch) 4x50 @ 1:00 pull w/ buoy + strapless paddles 25 FR/25 BR 100 EZ **Then, just as I was about to get out, who should show up but Trip Strauss, 54 years young and ready to do some sort of distance set. I killed a few minutes on the wall while he warmed up, and then launched into: 6x200 @ 2:40 2 focusing on strong strokes/1 focusing on strong kick 6x200 @ 2:30 D1-3, 4-6 working all walls 100 EZ Total: 4000 Still have a scratch in my throat or something I just cannot seem to shake. I do not feel at 100% right now!
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