The pool was still left empty of lanelines from the Sara McLarty OW Clinic that was given on Sunday, which I attended, and did learn a few things. Not really going to jump right into OW swimming or anything, but good stuff to know from an experienced OW swimmer.
With the pool without lanelines, our warmup was an "OW" swim. Our pool is a 6 lane 25 yard pool, so if you swim "circles" just inside the perimeter you're somewhere around 75 yards (probably a little more). I timed one lap and came in at :52 seconds, which is pretty close to what I do for 75s Free, so I just counted each lap as a 75.
Did 24 Laps of OW swimming, dodging teammates all the way. We probably had about 12 people in the pool at this point. Not too bad, but I was coming up behind someone all the time, and swimming without pushing off a wall, missing that nice streamline each time, is very tiring.
24 Laps x ~75 Yards = 1800 Yards w/up
16 x 50 @ :50 (held :35s)
200 Free Pull
200 IM Drill
Got this idea from PWBs workout for the week:
4 x 50 Free Pull @ :45 (:35s)
4 x 50 Free Pull @ :40 (:35s)
8 x 50 Free Pull @ :35 (:32s)
100 Free EZ
Changed it up here for a little pain:
4 Rounds of:
1 x 100 Fly FAST @ 1:15 (went 1:05, 1:06, 1:09, 1:08 by rounds) THIS HURT, but in a good way.1 x 50 EZ swim @ 1:15Immediately after the fourth round, on interval, I did:
1 x 100 Free FAST (went 1:01).
This was all I could do here, my arms were shot, and my legs did their best.
1 x 100 EZ Free
4 x 75 IM no Free @ 1:15 (held 1:00s)
4 x 75 Free Pull @ 1:00 (held :53s)
4 x 50 Streamline Kick on back @ 1:00
5900 Yards for the Day
The workout today was the same pretty much as last Monday, but I added a couple more 200s and my 200 times were consistently a little faster.
20 x 50 on 1:00 (after about rep 5 these were all at :39)
4 x 200 on 4:00 (3:00; 2:57; 2:58; 2:59)
200 breast (recovery swim)
4 x 200 on 4:00 (3:00; 2:58; 3:04; 3:07)
200 breast (recovery swim)
2 x 200 on 4:00 (3:09; 3:04)
100 free (easy)
100 side kicking drill, no board (25=12+1 drill; 25= 6 + 1 drill; 50 = 6 +3 drill)
3700 total SCY/74 minutes
The 50s in the warm-up were stuck on :39; I could not, for the life of me, hit the :38s and even :37s I would occasionally hit last week; lingering fatigue from the long swim on Saturday? The first few 200s felt pretty good, the :45/50 pace seemed very reasonable. It won't feel that way tomorrow, but that's why I only do the serious interval stuff once a week.
Caught up a little on sleep last night after the Super Bowl, so I'm feeling recharged after a good night's rest and a few good days of swimming.
It can't hurt that the sun was out yesterday and today; days are getting a little longer! My friend Scotty was headed in to the Y as I was headed out and he said, which I hadn't heard from him before, "I'm really looking forward to summer."
Bring it on!
6 x 25 shooters w/fins
5 x 50 free w/paddles @ :50
4 x 25 free w/paddles no breath @ :40
2 x 25 build kick w/board
8 x 25 burst @ 1:00
-- 4 dolphin kick, 2 fast hands breast, 2 fast doggy paddle
8 x (25 AFAP swim + 75 EZ)
-- 4 free w/fins, 10 lows
-- 4 backstroke with start from blocks, 12 mid-high
8 x (25 AFAP kick w/fins + 75 EZ)
-- 4 shooters, 9 lows
-- 2 dolphin kick w/board, 10 lows
-- 2 flutter kick w/board, 10 mid, 10 high
1 x 50 breast w/fins AFAP
-- 28 mid
I know mid D and D types will laugh, but I'm pretty zonked after that speed workout, which took a full 90 minutes. 500+ AFAP yards is a lot. I could feel it on the second set of 8 x 25s.
I also feel like a bloody idiot because I can't figure out how to get my TENS/EMS unit to work. Haven't touched it in years. Directions are like greek. I may have to put Lil Fort on the job.
Will force myself to do some rehab exercises and stretching later.
500 swim choice - alternated back and free
300 pull alternate free & back by 50’s
8 x 50/1:00 kick Alternate with board and without by 50's
8 x 25/30 strong - alternated back and free
Main Set (1350)
3 x through
4 x 25 AFAP/1:30 off blocks, + 25 float back
1 x 50/1:00 easy
8 x 12.5/30 AFAP work breakouts and finishes
- Round #1 back, Round #2 fly, Round #3 free.
- all 25's were around 15-16 on back and fly and under 15 on free.
Total: 2950 yards
Updated February 6th, 2012 at 05:05 PM by poolraat
Had a good time watching the game. A thriller right down to the wire.
Went for a short speed workout today.
4 times through:
1 x 50 AFAP 1:00
1 x 25 AFAP :30 with chute
1 x 25 K AFAP :30 with board
1 x 200 EZ
Repeat on a 10 min interval.
4 x 50 EZ
This is the Rich Abrams set that I like, I added the chute on the 25s and just gathered it onto the board for the kick. It certainly added an "ouch" dimension.
I did 1,3&4 Free but #2 I tried BR but felt I didn't quite have the snap and pop I needed for true AFAP.
Swam with Roger, Dave, Dave and Dave this morning. Kent swam on his own in another lane. Kent did an untapered 17:05 or something like that in his 1650 last weekend! Pool temp up to about 84. Definitely warmer than it has been. Wore my Nike jammer w/o a drag suit.
Had my first premeet nightmare. Dreamed I went out too fast in the 1650, paniced and started drowning. I always seem to have nigtmares about races I haven't raced in before. Last year it was the 200 fly.
On a better note, it was my daughter's birthday last weekend. She wanted an underwater video camera for her birthday. Who am I to deny her something I could occasionally use to video my stroke underwater? Just to show how good of a dad I am, I volunteered to try it out this morning at practice. Video to follow later. I might have "accidentally" dropped the camera in the water before telling my teammates it was waterproof.
400 Warm up
4 x 50 - 1:00 Down accelerate, back easy (Fly, Br, Br, Fr)
4 x 50 Kick - 1:10 Down accelerate, back easy (Br, Fly, Fr, Fr)
4 x 50 Pull - 1:00 Down hard no breath, back easy
4 x 50 - 1:00 Get up to speed for test event (28s & 29s)
75 Easy + Rest
Timed 500 From Dive broken at 50s: (5:13 total time in water)
Went out on :27 - probably a bit fast. Rest were 31s and 32s. Supposedly, I should be able to do a 5:13 at the meet. I'll believe that when I see it. Definitely think I can make 5:25 if things go well. Comments on my stroke are very welcome and appreciated. Not sure I'll change anything before the meet but it would be good to know what I can improve on.
175 cool down
Here's how I did:
It was simply a stairstep slower than I have gone this season (24.4) but thank goodness still under auto sectional cuts (24.99) which is the threshold I want to stay under at local A meets. I also worked on slowing down my stroke and holding the water.
Comments from various coaches and swimmers:
1. A bit too slow in the arms, like 85% speed. It's ok to slow it down and hold fractionally better underwater, but no purpose to make the arms slow in the air. Whip 'em around fast over the top and hold under the water.
2. It's great to swim next to someone who's best time is 22.8. Then you can see where you bog down relative to her. My turns and breakout suck compared to hers. I was slighly off the turn, so relative to her, I looked like I was fighting my way back after the turn. So work work work on that! My first 20 yards were excellent.
3. I actually felt pretty good, almost my best feeling of a toothpick with turbo engines when I swim. I was just missing the turbos. Overall, it just wasn't that fast.
4. Breathing was spot on again; very comfortable pattern.
So to recap my season:
SCY 50 frees:
24.9 local A Oct 11
24.6 local A Nov 11
24.4 local A Dec 11
24.9 local A Feb 12
Given the amount of energy I was able to spend in swimming this season, and especially at the very end, those times seem solid and not too bad. The 24.4 was strong, and the rest were not bad swims, just not the overal speed I was hoping for.
What is next?
I'm not sure I want to swim the first day of the DAMM meet; that is parent karate day. I will probably only do the shorter pentathlon (25s and mystery IM) of the Republic of Texas World Champs.
I'll enter South Central zones, but after going through every event in my mind, there isn't anything I really want to swim. It's really saying something when I don't care to even get a top ten time. Not even the 50 free! So that tells me I need to be careful not to burn out!!!!
I am most looking forward to a short and fast LCM season. Perhaps because i'd have almost 3 months before the next meet!! The first local A meet is the last week of April, and I can get in about 4 meets by the time school is out in June. I'd like to get under 28.0 this season.
I have been thinking about how to keep it fresh and find meaning and purpose in my swimming, given I don't want to race for awhile. I'm going to kick through most of my workouts! The thought of moving my arms around, yuck, no thanks. I will also do a lot of Fort's sprinty drills, things that have no reference and the most different ideas that she has. Just something completely different but overall very compatible for sprinting. I'll also do made-up circuit drylands to stay in overall conditioning shape. I will still do 1 or 2 sprint workouts a week, just not actually have a meet in mind for the next 2 1/2 months.
I am needing this recovery week badly. I have a meet this coming weekend. Allergies might be an issue by then wiith all our warm weather.
One good thing about today was the pool was short course! Yeah!
5x50@:50 free w/paddles
5x50@1:15 tempo kick held 1:04s good for me goal is to do them in under 1:00
10x25@1:00 burst + cruise 5 kick 5 free
Round 1 free w/fins
1=fast UW 12.5m +cruise@1:00
2=fast UW 12.5m + fast turn + cruise @1:15
3=fast UW 12.5m + fast 35+cruise@1:30
5= AFAP UW 12.5m + AFAP swim to wall @1:30
Round 2 kick w/fins
1=15m fast + cruise @1:00
2=25m fast + cruise @1:15
3=35m fast + cruise @1:30
5=50 AFAP @1:30 went :35 Wow
1=25 streamline kick + 25 EZ@1:00
2=25EZ + 25 streamline kick@1:15
4=brust + cruise @1:30
5=50 AFAP @1:30 went :34
Total 2550 yards