AM only SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
8x50 @:55 odd: k/dr, even: dr/build
4x150 @ 2:00 D1-4 pull w/ buoy + paddles
4x125 @ 1:40 25 FAST BK/100 AE FR
4x100 @ 1:20 BEST AVG (58.9, 59.0, 59.1, 58.8)
4x75 @ 1:20 AE BK
4x25 @ :40 FAST FR (11.5, 11.9, 11.6, 11.8)
4 x 200 r/15ish done as
--150 breathe on unnatural side
14 x broken 150's
1. 50 @ 1:00 100 @ 2:00
2. 50 @ 1:05 100 @ 1:55
3. 50 @ 1:10 100 @ 1:50
4. 50 @ 1:15 100 @ 1:45
5. 50 @ 1:20 100 @ 1:40
6. 50 @ 1:25 100 @ 1:35
7. 50 @ 1:30 100 @ 1:30
Then go back back down.
5 x 100 BK @ 2:00 negative split
The main set was a good one for me to work on swimming with a constant kick. I would like to try that set while doing some stroke work. My right leg started cramping at number 12 which I rarely have problems. Guess it was adding a stronger kick.
Even with the generous interval on the backstroke set, I didn't have much left to have some impressive swims. Consistent but not sprint speed. Next time.
I had a good swim at Riverbank this morning with Rondi. I dug up a Patrick 3 x 300 test set workout and did that, more or less. Here’s how it went:
Warmup (1500 lcm):
1 x 400 (100 FR swim, 200 IM kick/drill by 25, 100 FR swim)
4 x 100 FR @ 2:00, gentle descend
4 x 100 kick (FL/BK by 25) @ 2:30, desc.
6 x 50 @ 1:10ish, 1 FR easy 4 IM build 1 FR easy
3 x 300 FR @ 5:30 [4:35, 4:38, 4:37]
6 x 50 active recovery @ ascending intervals :50 > 1:15
[I knew I would average somewhere in between 1:30 and 1:35 per hundred on these--the only suspense was whether I would be rounding up or down to calculate my BASE. I was struggling on the last 300 and it did go through my mind that if I coasted it in for a 4:40, I would enjoy an extra :05 for my base intervals for the next month, or until whenever I repeat this. But I didn’t give in to that temptation!]
6 x 100 @ 2:30, done as 2 x (2 x 100 K, 1 x easy swim)
4 x 100 FR/BK @ 1:55, desc.
400 warmdown + play
Updated April 2nd, 2014 at 08:17 PM by swimsuit addict
I went to bed very early last night after driving back from Woodlands. My stomach felt much better this morning(still not back to normal) but definately not like yesterday. The pool was setup for LCM and we swam a good workout today.
400 free with snorkel
6x50 catchup on 50
10x300 pull swum, descend 1-4, 5-8, with 9 and 10 fast on 4mins.
10x50 kick on 1min
4x50 drill swim by 25 on 1min
I held 1.10 pace on the 300's and despite my best efforts to descend I just did not have it today so held a nice fast pace throughout. The kick set I held 50s and felt pretty good. I remember last year when swimming long course that kick was always tough on 1min, but this year I still did not feel great but held 50s pretty comfortably.
I am really looking forward to a solid week of training this week and hitting the weight room again. Next week I get to swim with pwb in San Francisco and I will also get to swim at UCLA and Santa Monica which I am really looking forward to.
20 x 50 on 1:00 free - F, (plus S on 6 thru 20)
eight were 35's, two were 33 - 34, the rest I descended to 35 (from 40) and ascended from 35 (to 40)
15 x 16.7M on 0:90 AFAP, DFS, alternate FK and free (also did a few UWF and DK)
10 x 12.5M on 1:00 AFAP free
10 x 12.5M on 0:45 AFAP free
Had two days of no swimming. I spent the weekend working on one of our cars. It has close to 200K mi on it, so many of the rear suspension and stabilizing parts have worn and disintegrated rubber bushings. I didn't want to pay someone to have it done and furthermore do not trust their work, especially on this vehicle which has stuck bolts and corroded, hard-to-remove parts. I have been cheated too many times by mechanics neglecting to replace hard to get to, and hidden parts, seals, and gaskets, or whatever else they can get away with. I have a long list these encounters (in fact, not one fully successful experience where corners weren't cut), all of which have resulted in additional problems later on.
So I, once again, embarked on a major automotive repair adventure, with limited tools and equipment. One bolt had a 19mm nut stuck so bad that it became destroyed - had to grind it off while under the car. The bushings I replaced, I discover, were designed to be pushed in by a 1000+ psi hydraulic press - ended up beating them in with a 20 lb dumbell like a hammer. But I had to sandwich it between custom cut lumber pieces, taking due care not to destroy them in the process. Started project Saturday afternoon, was up to 1:30 am Sunday morning and finished Sunday afternoon before work. When I washed there was a layer of sand and metal shavings in the tub. No blood drawn though! Also did some gardening on Sunday to cleanse the mind. My body felt like tired, beaten flesh, but not injured. I'm about 80% today. Probably saved me over $500 laybor costs doing it myself, and I have peace knowing it was done thoroughly.
On a side note the microscopic antigenic pollen this spring is the worst I have ever experienced. Started out with a sore throat, then it went nasal, and now it's in the lungs but I'm getting over it.
Swim/SCY/Solo @ Pitt
100 fly drills
4 x 50 burst + cruise @ 1:30
10 x 25
odds = 100 pace @ :30
evens = EZ @ :45
2 x (25 AFAP + 125 EZ)
6 x 50 DPS free and back
Another taper workout. Will just be floating the rest of the week. I had a massage today and that helped work out some of the kinks from the weekend's meet. My shoulder feels a tad better.
Final Zones line up:
50 back, leading off mixed 200 medley relay
50 free, leading off womens 200 free relay
50 free, leading off mixed 200 free relay
50 fly in womens 200 medley relay
Kind of glad that my first day is all 50s so I'll still have some firepower left for Sunday. I'd like to swim a decent 100 IM.
If anyone is interested, here are the results from the Dixie Zones: http://triangleaquatics.org/Events/E...nt=Mar29-30-14. A tad bummed that Sue Walsh broke my 50 free NR by .07. Oh well, not terrible to get trumped by an Olympian.
Updated March 31st, 2014 at 04:40 PM by The Fortress
3 X 200 3:20
2 X 150 2:20
1 X 150 swim 2:30
1 X 100 kick 2:15
Five times through
6 X 50 1:15 choice
6 X 25
odd: build to race finish
even: blocks/sprint 20 yards
$$$ RACE PACE SWIM $$$
1 X 100 blocks
WARM DOWN: 4 X 50 easy
Well, here is how I did!
100 free 56.34 (26.36/29.98)
Ok, this was so incredibly painful. I certainly don't train for a 100 and I have decided not to. I would rather suffer for 56 seconds once a year, rather than suffer daily training. That save me, like hundreds of hours! The cost/benefit continum is misaligned. At 55, 54, and even 53 or lower, there is no amount of 100 free training I am willing to do to improve. Unless there is some spillover effect from IM training!
50 back 29.51
Very solid, but I really thought I could go 28.99 or better. I'll continue to keep this on my main events! South Central Zone record.
50 fly 27.40
I was SUPER happy with this time!!! I really lost my fly ability after the gall bladder came out. I went a 28.3 last year and didn't even make top ten. I really only started to be able to swim 25's and 50's fly in practice around late Jan/Feb this year. I think i'm back! I am so looking forward to working down to a 26.99 or better! South Central zone record.
Scatched 200 IM
50 free split: 25.42
This was actually very strong. The official was standing right in between my lane and the next, but I guess he was really bored or something and had to get closer to the action. He'd bend over slightly when we touched, and I swear, he was totally in my space when Janie was coming in. It freaked me out, 'cause it was like, hey official, you're in my personal space! So I waited wayyy to long, and Janie was totally touching the wall and I was still standing straight up until the official got out of my space!
50 free: Scratch!
I needed all the rest for the 100 fly!
100 fly: 1:02.14 (28.84/33.30)
I was super happy with this time! I knew i'd have to be really fresh and aggressive on the first 50. The thing is, no matter how bad I do on the 2nd 50, it's going to be in the 33 or 34 range. So I need to bank all my speed on the first 50 and then bring it home. I felt really good, but slowed down more than I thought I would on the 2nd 50. New zone record. I'd like to go 28.5 or better, and then bring it home 32 range. Then i'll be in shooting distance of the 1:00.00 mark!
50 breast: 34.50
Ouch! This was quite close to the 100 fly, and I simply had nothing left. I'd say this was actually a bad swim, because I went out in 34.7 in the 100 breast at a meet the month before.
100 IM scratch
Save my energy for the 200 breast. Took 2 hot showers and made a historical analysis of top ten 200 breasts in the meantime.
200 breast: 2:44.25 (37.75/42.62 (1:20.37) 42.30/41.58 (1:23.88)
I was super happy with this. It was my first 200 breast ever. I think I was a bit conservative, because it didn't hurt very much. Looking at my splits, I probably should not have backed off so much on the 2nd 50, which set up the range of speed for the 3rd and 4th 50's. Perhaps go closer to 40/41's next time! New zone record.
50 free split: 25.35 relay
Awesome! Well, not really. Viva la mid 25's!
50 free split: 25.62 relay
Yeah! Back to back relays and I could still do it for the team!
So, some very solid and promising times. I feel I can improve in many events, variety of distances. 4 new zone records. I hope to get the 50/100 free, 100 IM, 200 fly, maybe 100 back,100 breast during my waning 40's. If I can get 8 total, that's quite respectable!
Next up: Arizona state meet this weekend! I am going to focus on the 50 free, 50/100 breast, and 100 IM for sure. I should be able to get top ten times in those. I entered some other events but I don't want to spread myself too thin and just miss the 50/100 breast when I am right now on the bubble.
I was too busy working most of saturday to even try to get in for a warmup so I just scrapped my swims and coached. My laptop on the table working with the hospital and vendors to fix an issue while trying to pay attention to my swimmers. It is days like this I wish I wasn't on call.
I did swim the 100 Fly on Sunday and went 1:26.23. Not bad considering where I am in taper.
500 free kick w/zoomers
4 times thru
1x50@1:00 IM order for time fly :43, back :43, breast :51, free :36
1x200@4:00 free EZ
500 free kick w/zoomers
4x50@1:00 free pace went 41, 40, 39, 39
4x50 from block 15m sprints
100 free EZ
Total 3000 yards
AM only SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
5x100 @ 1:20 SMOOTH D1-5
8x25 @ :40 V.S. I.M.O.
"200 I.M. Test Set"
8x25 @ :30 FL SMOOTH (14.1-14.5)
4x50 @ :50 BK BEST AVG (32.5, 32.9, 33.0, 33.5)
4x50 @ :50 BR BEST AVG (34.9, 35.1, 35.5, 35.9)
4x100 @ 1:15 FR #1-3 STRONG, #4 N.S. (1:04, 1:04, 1:05, :31/:29 for a 1:00)
I felt great on the backstroke today, but man did I hit a wall on the breaststroke. I have some work to do before I am back in shape again.
PM only SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
**HUGE thunderstorms were overhead at this point. Normally I rebel against the "clear the pool during a storm" rule when I am in an indoor pool. However, the Little Rock Racquet Club short course pool is actually an OUTDOOR pool with a bubble over it. I decided to call off doing the 200 I.M. test set today as scheduled and will move it to tomorrow.
On Friday night, I travelled over to Columbus for a meet at Ohio State University. What a sweet pool that is -- deep, cold, clear and with wide lanes. I especially appreciated the wide lanes since it was a mixed gender meet. I was with one of my Pitt swimmers who was swimming in her first masters meet (she did great), so I had some company. The meet ran a bit faster than predicted and I was grateful for a couple 10 minute breaks. On the whole, I am really happen with how things went with 3 days of hard rest.
100 breast, 1:13.4, PR
I hadn't swum this event in over a year. My last attempt was a 1:15.0, so I was hoping to slide under that that time. Imagine my shock and happiness when I saw a 1:13 on the board. The race went well. I had a great start, though turns were a bit glidey. I guess those USRPT sets worked! I think there's only one swimmer in my age group (a real breaststroker) who can beat this time, so it should hold up well. I wish I had another crack at the 50 breast this season, but it doesn't fit into my Zones lineup.
100 back, 1:02.6
I had maybe 45 minutes rest and could have used more. The race went pretty well. I wish I could have taken a couple more kicks off the wall on the third and fourth length. But my UWs are not where I want them to be right now. Still, a 1:02 without a full taper and big meet vibe is a very solid time for me and I'm happy with it.
100 free, 58.3
Ok, admit it. No one thought I would swim all three 100s. And in less than 3 hours no less! I was pretty dead after my 100 back. I definitely do not train to compete in 3 x 100s in less than 3 hours. I've never done that before. In fact, it's an extremely rare occurrence when I swim 2 x 100s in one day at a meet. But I decided to give it whirl. My plan was kick to the 15 m mark, go easy speed for the first three lengths and sprint the final length. While that was a good plan, when I got to the last length, I had nothing and felt like I staggered to the finish. I think I should be a full second faster in this event. But that wasn't going to happen under these circumstances. This is my worst and least favorite sprint event, so I'm glad I got it out of the way and I can cross it off my Zones event list. This is about the same time I swam at Zones last year (when I missed a wall), and should make top ten (channeling chowmi here).
Just did an easy recovery swim today (1800) . Feeling pretty sore, though happily my shoulder seems no worse than it was pre-meet. The constant rehab exercises and icing seem to be helping somewhat.
There are now 563 swimmers entered in Zones.
Updated March 30th, 2014 at 06:12 PM by The Fortress
I had a couple of good days at work, then attended the last hour of class Thursday night. I had three chances to swim yesterday, and didn't. Went to a concert for a couple of girls from Preston's school that are heading to Ireland this summer - that was fun and we won a basket with breakfast goodies!
This morning I made it back to the college for a work day, finally finishing the tiling of the downstairs two bathrooms and then helping with painting on the fourth floor. Then I headed to Masters practice and joined eight other swimmers
w/u: 200 Swim/200 Pull/200 Kick/100 swim
Now for fun with Swimopoly:
We ended up doing:
4 x 25 choice
4 x 12.5 AFAP
4 x 50 b/c
2 x 100 (kick/pull) (I did an extra 50)
3 x 100 back
300 Negative Split
200 Free Relay (me vs the two teams), in place of going to Jail
6 x 50 Best Average on 2:00
100 loosen and out
(Masters/Rec/2600 yds/90 min)
I borrowed this idea from a tweet I saw a while ago and adjusted it to the abilities of our workout group. Instead of using dice to "roll" through the board, we used Greg's stopwatch and the last digit = move. There was enough variety and opportunity to adjust that everyone did the Swimopoly game, even those that typically just swim on their own. It was great fun!
Entered 1650 it was Fri evening but I didn't drive over till this morning
I was on the fence about the 500
Then decided to check in at the last minute & just cruise it.
28.59 30.95. 59.54
31.29 31.70 2:02.53
31.74 31.95 4:09.61
31.90 30.67 5:12.18
I 2 beat kicked 475 & 6 beat the last 25
Afterwards I found out the zone record was 5:11
Next was 100 free, I decided to skip it
Went 25.29 was 25.0 last year
Felt like I was too deep & angled up too steel at the end of each break out
Didn't SDK far enough off the start
33.00 way too slow, mistimed turn to BR kicked in
28.65 Decent 6 beat kicked
Think that was the zone rec
Guthrie went 2:04.26 in a diff heat
Updated March 31st, 2014 at 10:26 AM by ande
This weekend is our South Central Zone meet at the Woodlands pool just north of Houston. This meet is special for me because I had four other team mates competing at the meet and my daughter came with me to the meet. We had a good drive down yesterday afternoon and I had a nice swim before we left and another after we arrived.
Last night I swam the mile and used the fact that I had not swum a USMS mile before to enter a NT and swam at 6pm in lane 5, heat 1. There were 10 heats and the last heat did not start until almost 9pm even with two pools being used to speed the meet up. I swam my own race and felt pretty good through about 800 and the pain build from there. I held it together pretty good and finished with 17:29.92. This was not as fast as I had hoped but still not a bad time at all.
Today we had warm up at 8am and the meet started at 9am with the 500 being the first event of the day. I knew this was going to be a real race between Steve Unruh and I and that's exactly how it turned out. I swam from the front the whole way but Steve was no more than half a body length back the whole way. I knew he was going to pick it up the last 150 so made sure I had enough left to pick it up also. We both went under 5mins with my final time being 4:58.92. This was not as fast as I went shaved and tapered for USAS in January but was a really good in season time for me. I really enjoyed the race and was very happy I evened the score with Steve after he beat me at the SMU meet last month. I suspect we will have some more great races over the next few years.
Despite warming down well after the mile and the 500 I was very tired and sore before this race. I was seeded 4th but ended up 2nd in the heat and 1st in my age group. The time of 2.06.83 was not that special, but I was happy with the splits which were 30,32,32,32. I think I will swim this event more next year and with some work on my turns I think I have a lot of room for improvement.
Tomorrow I have the 200 free and the 1000 free. There are about 6 guys entered under 1.50 on the 200 free so this is likely to be a very fast race. I am seeded first on the 1000 and hope to have a fast race. If I swim close to the time I did in January in the USAS meet I will get close to the zone record of 10:24.
------ Update on Day 3
I had a pretty horrid day 3 of this meet. My daughter got sick on Saturday, with a fever and a stomach ache. I woke up on Sunday morning with my stomach in knots and had to spend most of the gap between the warm up and the 200 free in the bathroom. I erroneously decided to swim the 200 but without getting into any nasty details at 135 my stomach did a twist and knotted and at 150 I knew I needed to get out and head back to the restroom, unfortunately I flipped and had pushed off and had to get to 175 inorder to get out, which I did without really embarrassing myself but only just. On the offical record it was a DQ but reality was it was a DNF. I tried rehydrating and decided to swim the 1000 but more to just stretch out. I ended up going about 10.32 and negative split it pretty big, and actually by the end felt much better.
I can honestly say that this was not only a masters first but a life time first, with a DNF, and almost another very nasty first, but I wont go there!!! Its a shame because I was feeling pretty good and the guys I was with all went under 1.50 so I believe I would have been between 1.48-1.50, but alas it was not meant to be.
Updated March 31st, 2014 at 04:26 PM by StewartACarroll
Did drylands on 3|27 and blasted lower body with a combination of dumbells and my vertical jump bands.
It went like this - hold dumbells at knee level with knees bent, clean dumbells to shoulders (not over head) while jumping forcefully, then land. Without keeping weights up at shoulders too long, let them free fall and swing yourself back to starting position. The complete movement requires no static spots to carry momentum.
did 4 sets of 10 working up to 35 lb dumbells using all 4 elastic bands
also did elastic band loaded planks with a rig which took 5 minutes to setup
10 x 50 on 1:00 free, strict form with full awareness
4 x 25 FK AFAP on 3:00, 19, 19, 19, 20 (blah!)
disappointed as I thought I would actually do at least one in a dignifying manner then realized, though my legs weren't sore they must have been toast from the leg workout prior (which is why they were mentioned, as excuse)
10 x 50 on 1:00, F, S - as 25 HUDKF AFAP/ 25 easy
gratifying for me to accomplish this one, 11 of them would have caused spontaneous auto-ignition
Left the pool on a good note as if I accomplished something in pursuit for faster swimming, despite a disappointing kick test set.
Fortress was totally 99+% accurate with her warning against the distance swimming I did for 3 weeks following my meet. 3 weeks of distance swimming has taking even longer for me to regain my speed. Interestingly though, is flutter kicking did not get affected. Only did my raw free sprinting slowed. Maybe because of the differences in fiber types, and the differences in loads on legs between fast and slow swimming vs the upper body's differences.
Winter is finally behind! As well, our 2013 taxes (I use turbotax) are behind. Appears I underestimated by the equivalent of a decade of tech suits (ouch). Taxes are funny, we would've been much better off if we made equivalent, just a dozen or so tech suits less. Nevertheless, I have just one tech suit, it has been used for two swim meets, and I plan on keeping it around to race in for at least another year. I estimate that the following tech suit might make it to see 50 - 54 racing.
Updated March 29th, 2014 at 12:24 PM by __steve__
I enjoyed a nice swim at RB this morning with Rondi. Here’s what I did:
900 lcm warmup (400s, 200k, 100p, 200RIM)
3 x 1000:
Magic 1000, combining FR/BK in a 1/1/2/1/3/1/4/1/5/1 (lengths) pattern5 x 200, pulling odds, swimming evens400/300/200/100, with middle 100 of each swim IM
It was nice to swim LC again--I realize every time I travel how lucky we are to have the opportunity to swim LC every day, year round. (I also realize how normal it seems to large swaths of the country to swim outdoors year round, and I envy that!) This morning at Riverbank there was the usual mix of friendly (most) and annoying (a few) lap swimmers—it definitely had a sort of welcome-back-to-real-life vibe.
I did spot a very cool suit in the next lane—a black-and-white patterned women’s suit that appeared at first glance to be festooned with jellyfish outlines. Rondi interpreted them as moose, and upon looking closer I guessed camels. Turned out they were at-ats, from Star Wars! You can see it here. Black Milk makes the coolest swimwear--it just might be time for a little spring wardrobe refreshing...
4 X 150 2:30
8 X 50 1:00
50's: 1-4: long and smooth 5-8: Descend to fast
1 X 400
Choice. Fins optional
3 X 100 kick 2:15
1 X 100 swim
4 x 50 1;15
Choice. Descend 1-4, #4 @ 100%
6 X 25
odd: build to race finish
even: blocks--sprint 20 yards
4 X 50 @ 85/90% 1:15
4 X 50 easy/perfect stroke 1:00 #4 on 2:00
What happened to March? Geez, Spring is actually upon us, and it seems like Valentine's Day was just last week! Warmer air again this morning, thank goodness - the 38 degree temp on Wed morning was a nasty shock to the system. ATAC still off - so we've had the entire 50M pool to ourselves for 2 weeks now. They come back on Monday, and I'm looking forward/dreading that! Swam with Jenna & Gary today - Sela & Marcia slept in, I guess. Did butterfly for the first time since, basically October - with zoomers - and only for a 25, but I did do it, and I felt good, no shoulder pain at all. (Yea!)
"The Rob" set:
4 x 50
3 x 100 IM
2 x 150
200 IM (or IM twitch)
1 min rest
2 x 150 IM twitch
3 x 100
4 x 50 kick
(No clock so no intervals)
3 x 100 w/pull buoy only
3 x 100 pull w/buoy & paddles
3 x 100 w/fins and paddles
Total: 4500 LCM
Trying to find a way to challenge myself w/out going to meets is really hard. I don't think there is a single meet that coincides with my free weekends until October. Been thinking about giving myself a challenge & actually doing the dumb "goal sets" with the kids on some of the Saturday practices this summer. I hate competing against Olympians, seriously. Even tho I won't be in their heat, they will see me come in at my pathetically slow time, and even tho they probably aren't actually watching me, I still feel like they are, and judging. (And they probably couldn't care less, lol!!)
Updated June 4th, 2014 at 10:29 PM by Celestial
I don't do sprints well so doing this is weird. But then again this is the reason I tend to loose weight during a taper. Speed work in short bursts works.
Ok here is a question- tomorrow is a USA meet I am swimming 50 fly and 200 fly, I should qualify for finals for both events. I am 2 weeks out from Y Nationals should I swim finals or not? all opinions welcome.
500 free kick w/zoomers
8x25@:45 fly scull drill w/snorkle & zoomers
8x25@:45 angel arm fly w/snorkle & bouy
200 1 arm fly alt by 25 rt/lt w/zoomers
200 free kick w/zoomers
10x50 from block odd sprints fly even sprints free #1-4 15m sprint rest EZ free #5-10 25yd sprint rest EZ free had some issues due to alergies in judging the surface of the water
200 free EZ
Total 2500 yard