I went to the YMCA for an afternoon lap swim session, with plans to get up over 5000 or so yards. I knew it would be interesting with the typical swimmers there, and I'd have to manipulate my swims based on who or what I was sharing my lane with. Things for the most part were good...and then at 2:00, while I was doing an easy kick between sets, a boy in the public swim area decided it was time for all of us to get booted from the pool. He threw up his lunch all over! Well, close enough to getting to my 5K goal for the day. At least I'd gotten in a decent swim first. That's one disadvantage of lap swims sharing with public swims at the Y.
200 Kick w/ board
400 Free Pull
20 x 50 Flutter Kick w/ board @ ~1:00, or :50, or :53, or 100s straight...depending on where my lanemates were. They don't understand interval training even if I give a basic lesson about it, so I just swim
6 x 150 Free @ ~2:00, again depending on lane space. I had some interesting passing attempts at times.
300 Free Pull stretch out
4 x 100 @ 1:50 (75 Back, :10 rest, 25 Free Sprint)
200 Kick EZ w/ board
on the 175 turn is when the boy unloaded himself, and we were done with the pool.
Decided to squeeze in an extra workout this afternoon. Dave had the same idea and we happened to show up at the exact same time. Worked out perfect since we tend to push each other a little harder than we would solo.
600 Warm up
5 x 300 - 4:30, descend (4:00, 3:45, 3:42, 3:35, 3:30)
6 rounds of:
* 50 Free - :50
* 25 Fly, no breath - :20
* 50 Free - :50
3 rounds of:
* 25 Kick free/25 free - 1:00
* 25 Free, no breath - :20
* 25 kick free/25 free - 1:00
* 25 free/25 kick fly - 1:00
* 25 fly, no breath - :20
* 25 free/25 kick fly - 1:00
Timed 400 (4:47 - really shocked I could do this considering the yardage I've put in over the last couple days)
100 Cool down
Still under the weather with the nasal crud. Thinking back, same thing was bugging me last spring. Hmmm ...
w/u: 200 FR/200 BK/200 IM
4 x 50 on :45 FR (descend)
2 x 300 on 4:15 FR (descend)
2 x 100 on 1:40 IM (descend)
200 loosen and out
(Soloe/Rec/1800 yds/30 min)
w/u: 200 FR/200 BK/200 IM drill
10 x 100 on 1:35 (50 Swim,50 kick)
100 DPS Free
100 Loosen and out
(Solo/Rec/2000 yds/30 min)
Still not pushing things too much. After coaching the masters practice yesterday Lena joined me with the group for lunch at Maddison's, the local brew pub. Good time, and our first real social in over a year. Preston and I went to catch Williams College men's hockey, one of the best free things to do in our area, before I swam last evening.
Today I hopped in the water again after church, and before heading up to the nursing home to lead the service - my friend Aline, the first missionary I have ever met (served the Lord in France for a few decades before coming home in the early 2000's for cancer treatment), was able to rejoin us to tickle the ivory and help to drown out my not so wonderful voice on the hymns. I just have to remember; joyful noise. The residents prefer good music! haha
Got into to the Y early this afternoon for a 40-minute conditioning session; my warm-up was a 9:00 mile on the treadmill which felt really comfortable. The core and strength exercises are not as torturous now... am able to do about 20 reps of everything. They also don't leave me unable to do much afterward anymore... instead of the soreness setting in right away I just have a nice warm feeling.
After the drylands I got into the pool just to stretch out... here's what I managed to do:
500 EZ free on 10:00 (9:00)
500 back on 11:00 (10:30)
500 breast on 11:00 (10:15)
3 x 200 on 4:00 (2 free in 3:15-3:20; 1 bk in 3:50)
2 x 50 EZ free on 1:00
Everything felt very comfortable, not pushing at all, just going for an "active rest" feel for this recovery day. Tomorrow and Wednesday will be my hard days this week, I'm going to try to taper a little better for this weekend's meet. I'm going to run my registration by the post office tonight, so it will go out tomorrow morning. Here's what I'm signing up for w/ seed times:
Event 3 = 50 breast, :47
Event 7 = 50 free, :31
Event 11 = 100 back, 1:40
Event 14 = 50 fly, :45
Event 17 = 200 IM, 3:20
These are all close to my fastest practice times, except the 50 breast. For that event I used my first 50 split from the 100 breast I did at the last meet. I have a hard time swimming any faster than :50-:55 per 50 in breast in practice, but I wasn't sure how the block start would affect the time until I went back to the splits from that 100 BR. I suspect the same for the fly, though my 50 splits in practice are in the :48-:52 range I feel pretty confident with a seed time of :45. I really like the fact that the order of events is such that I'm going to get to swim a good hard 50 (or 100) of all the strokes before I get to the 200 IM (my "focus" for this meet). Am hoping it all comes together for that, realistically I could hit 3:10, I'd love to go 3:00, but am sending in 3:20, which is just a second off my fastest practice 200 IM, just to be safe.
Tropical Splash Meet:
50 fly, 26.8
Fast start with 10-11 dolphin kicks. My legs felt tired kicking off the turn (7-8 kicks) and I had a tiny glide at the finish. But overall, well executed. I was expecting a 27 low, so was exceptionally pleased with this time. I've never broken 27 without my usual recovery week before a meet approach.
50 breast, 33.5
Fast start again, but a major glide into the turn which killed momentum and probably cost me a few tenths. Legs felt tired during the race. Still a solid time for me unrested.
100 breast split in 200, 1:15.0, PR
This was probably my worst effort of the day, though I'll certainly take the time. I felt dead tired by the third lap and I had to short stroke every single turn. I suppose that was preferable to major glides, but it's not fun or fast to eat the wall. I rested at the wall a bit after the 100, but it was torture to finish the 200 legally. I just wanted to flop on my back and breath. I don't think I'll do this particular split request again. Still, I hadn't swum 100 evil since 2009 with the floaty B70 suit when I went 1:15.9. So it's technically a PR and should be good enough for TT. It seems fairly comparable to the 1:24 that I swam in SCM last November when I only had a few days rest. I'm sure I could go faster tapered, though this will never be a taper event for me.
I didn't get home until 10:30 last night from Teen Fort's meet and Lil Fort's late soccer game, and fell asleep around 1:00. Seriously considered bagging the meet and sleeping in. But I'm trying this new thing where I actually go off the blocks in Jan. and Feb., so dragged myself out of bed early this am. Times were very good, considering I had no rest and my shoulders and quads were still sore to the touch from training and the deep tissue massage. I was especially happy with my 50 fly time. There doesn't seem to be any meets on the horizon until the Albatross meet. I hope Warrenton Masters decides to host their meet again, but it's not on the calendar yet.
I am really glad I promised Lil Fort we would watch House at the End of the Street this afternoon. The couch beckons after that effort.
Updated February 3rd, 2013 at 11:15 PM by The Fortress
It's been a 6K weekend already. Last night I got in late for an EZ 2100, all freestyle. The Y was nearly deserted, but I had to swim off a pint. Probably could have taken the day completely off, but didn't want 2/1 to go by without doing something. Ground Hog day would have to be something more extraordinary. 2/2: Anthony's birthday... we celebrated by going out for a burger at lunch. Swimming this afternoon with a burger in my belly... pretty out of the ordinary!
I needed to have a good distance day, but I did not want to overdo it. I woke up this morning feeling really tired, and since doing a couple of 6000-yard+ Saturdays in a row I figured I could hold back this week. I still wanted to do 4-5K. What to do? Since most of the week I've been doing 25-, 50-, 100-yard segments of 200 IM... trying to increase speed, I decided on straight-up 200s, with a smattering of longer IMs. Here was the plan I finally went to the Y with this afternoon after the hamburger went down:
3 x thru
5 x 200 on 4:00
And here's how I did:
5 x 200 on 4:00 (desc. 3:15-2:58--basically the warm-up)
400 IM (7:20)
5 x 200 on 4:00 (2:53, 2:53, 2:52, 2:44, 2:44--Scotty joined me for this set and I started pushing pretty good)
400 IM (6:58*)
5 x 200 (first 2 backstroke, broke 3:30! last 3, free 3:06-3:10)
400 IM (7:10)
6 x 50 EZ free w/ a lot of dolphin kicks
Total: 4500 SCY
*I've probably done fewer than a dozen 400 IMs lifetime, so I was super stoked about breaking 7:00. My free leg was pretty strong (1:28), which means that my endurance is getting better on the strokes (I wasn't dog-a$# tired after 100 of each!) and, though the times on the strokes weren't blazing, they also weren't terrible... breast is now definitely the slowest. So, actually, the 400 IM PR was not that surprising... I've only been putting the pieces together for about a month and I should be improving it all the time. What did surprise me was the two 200 frees in the mid 2:40s in the second set. That's pretty close to a PR in 200 free for me and I haven't been doing 200 frees very much lately. The 200 Back in 3:29 surprised me too... I've been doing that in 2:40s-2:50s of late, so my technique and endurance is getting a lot better in that stroke. A couple of months ago my back stroke was ok, but very slow turnover... I would usually give myself 5:00 to finish a 200 back in my warm-ups and cool-downs, for example.