Today is Dave B's birthday. Bought a cake last night and took it to the pool this morning. He brought some donuts and when Dave, Dave, and Peter finished swimming we partook - a little. The y left and I got back in and swam 700 yards - but not very hard.
Started out swimming with Keith. Did his sets until the 5 x100's - he did them on 1:45 and I wanted to push alittle more so I did them on 1:20. After that I was on my own.
6x100 on 1:30
1000 Free (14:25 - a comfortable swim - I need to do more and push my pace)
5x200 Free (2:38, 2:40, 2:42, 2:40, 2:39)
5x100 Free w/paddles on 1:20
4x200 Back w/paddles on 3:00
5x50 Free on :50
5x50 back on :50
I felt ok tonight. I was in a rush because my daughter had a school program tonight. I got about an hour sim in and felt like I was rushing.
20x50 on 50 alternating 50 free, 50 back and 50 fly
8x100 kick best average on 2mins
2x(3x50 on 35, 3x50 on 30)
8x25 free DPS on 30
3x300 back with fins on 3.45, 12.5 underwater off turns
2x200 descending by 50 on 3mins
LCM@FGCU Aquatic Center
Air temp 76, Water temp 78
Sunny, humidity at 80%
200 FR as 2(50RA,50LA)
200 FR as CU
200 FR as DPS, SPL-26-28
200 FR as 2(50CU,50 Strong SPL-30)
4x50 FR on 1:00 *37-36-35-34
10x100 FR on 1:30 *1:18-1:15
4x300 FR on 5:00 w/agility paddles-buoy-tube
*4:01, 3:58, 3:58, 3:55
8x50 BK on 1:15 *39-38
5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5
*5:15, 5:06, 5:04, 4:58, 4:55
Gradually moving towards more intensity in workouts.
4 x 50 scull w/agility paddles @ 1:15
6 x 25 shooters @ :40
4 x (4 x 25) @ 1:00/1:10/1:20
1st 25 = burst + cruise
2nd 25 = burst + cruise
3rd 25 = EZ
4th 25 = @ 100 pace (2 back, 2 free)
50 EZ between each round
4 x 25 in & outs w/fast free flip
4 x (25 AFAP + 75 EZ) @ 4:00
-- 2 back from the blocks, 13s
--2 free w/fins from a push, 10 lows
Did a slightly modified version of taper workout #2 from the HIT forum:
Here are official results from Colonies Zones:
A couple pics of Teen Fort and me and one of our mixed 200 medley relay. A fellow swimmer commented of our relay pic, "why are there midgets in the middle of the swimmers?"
Happy to report that I have survived my first meet at 6 months post-surgery
After over-doing it the week before and suffering the consequences, I was pretty nervous going into this meet. Wasn't sure how I would feel, had no idea what to expect, etc. I just knew I had to survive! I had overdone it the week before the meet, and I was so sore that I imposed a 3-day NO swimming taper on myself. My last (crappy) practice before the meet was Tuesday and I didn't get in the water until warm up on Saturday morning! During warm-ups things were feeling pretty sore still. I didn't want to over-do it again so I only did about a 400 and then 2 starts/breakouts which felt OK on the shoulder.
I was signed up for 50 SCM free, 100 breast, and was on the roster for both relays on Day 1. Day 2 I had the 100 free, 50 breast, and both relays again. Before the 50 free on Day 1, I was laughing and thinking to myself, 'Why the hell did I sign up for the fastest, most intense event there is in this sport as my first race back from surgery?!' I had seeded myself at a :35.5 and I went a :34.0, so that was OK I thought. I made sure to start things out slow and sort of get the feel for it and build into it if I could. Halfway through the second lap I felt a fairly sharp tinge in my shoulder, and after the race I could feel that I was still really, really sore. I cooled down a bit and immediately took some NSAIDs, got out the ice pack (and I iced after every race), and wondered if things were only going to get worse over the meet.
But it turns out that things only got better! I actually ended up doing 3 more 50 frees over the weekend as part of the relays. This really helped me gauge my range of improvement, which was as follows:
Indv 50 free - 34.0
Relay #1 - 32.8
Relay #2 - 31.4
Relay #4 - 31.1 (Day 2, last race of the meet, dead tired)
At first I just assumed that the relay start gave me an advantage on that first relay, but it became clear that I was actually improving as the meet went on. Apparently I just had to warm up a bit! My shoulder actually felt BETTER as the meet went on….not sure how to explain that (adrenaline? def was not the altitude….). I am very pleased because at this meet last year I was splitting :30.5-:30.8. Heck, I swam this event back in October two weeks before my surgery and did a :30.9 flat start. So I am very encouraged by this! Not so bad at 6 months post-surgery!
Other meet highlights:
100 breast - Seeded 1:41 and went 1:35.7. Never swam this event in SCM before so nothing to compare to, so that and the fact that I am the furthest thing from being a breaststroker helped make it fun lol!
100 free - Seeded myself at 1:19 and went 1:11! Swam this in a 1:09 two weeks before my surgery. Glad I wasn't the only massive sandbagger in my heat….
50 breast - Seeded :45.5 and went :43.9. Did a :42.2 before the surgery. I was really feeling this one as the 100 free and relay #3 were both within an hour before this event!
Big meet highlight:
Women's 200 medley relay (relay #3) - I DID A 50 FLY!!!!! Coach had me down for fly, and I was immediately like "Did you not remember that I am only doing free at breast at the moment?!" So I was going to switch strokes with my teammate but then I decided why the hell not? I literally had not taken one stroke of butterfly since early November. So I did a couple strokes during my cool down after the 100 free and decided to just go for it. Well, I survived! I did feel a bit sore after but that soon dissipated. What sucks is that I have no idea what my split was due to touchpad and/or breaststroker error!! Argh! It feels like it was a 33-high/34-low? But I have no idea. Sigh.
- Seems like my shoulder can handle short distance/higher intensity at the moment, at least better than long distance/lower intensity
- Underwaters, I have them And they are stronger than ever, which really helped me out at this meet I think.
- 72 hour no-swim tapers *may* have beneficial properties
So, back to a normal routine. The shoulder is feeling pretty good again, and I don't seem to have any residual soreness from the meet. I am going to SLOWLY ease back into regular workouts again, and will try not to overdo it this time! I know my current limit and will try and do whatever it takes to move forward while limiting the setbacks. It has definitely been an interesting past couple of weeks with all the ups and downs I've experienced! LCM season is right around the corner and next meet won't be until August so there's plenty of time for improvement. I am SO GLAD that I survived this first meet….it was a great confidence-builder and it feels good to hop over yet another fence! Woo hoo!
1050 free and drills WFSP
1) 50 UWFK hypoxic WF getting close - made it to about 43M - surfaced when my body felt tingly
2) 3 x 50 @ 3:00 (25 UWFK/25 sprint free) WFS 28, 27, 26
50 easy4) (fins off) 50 flutter kick
Oh - ouch!
easy kick back and out
< 40 minute workout.
In warmup, concentrated on a gravity driven entry (catch setup), into a solid anchor felt at the lat.
Interesting to note what used to be an uncomfortable hypoxic pain is now just a strong tingling sensation as felt during the UWFK 50. Well aware of my limit, and do stay on the conservative side of this.
Happy to see 26 again on the watch with the fast 50's with fins (25 UWFK/25 sprint free). If my head orientation is slightly skewed, the snorkel will catch. When it does, it sometimes breaks a goggle lense seal.
The 50 flutter kick was done with legs half baked. In fact, I felt intense acidosis by 25M. Just narrowed amplitude and worked through it to 50. Boy did that hurt. Had to wait before attempting to get out of pool.
3 X 200 3:20
3 X 150 2:15
3 X 100 1:30
4 X 100 kick 2:15
6 X 50 kick 1:00
1 X 100 swim
4 X 250 IM 4:30
Rotate extra 50 in IM order i.e. swim #1 contains 100 fly
1 X 200 3:20
4 X 100 1:40
Two rounds, pulling freestyle
WARM DOWN: 4 X 50 easy
Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards.
700 Warm up
4 x 200 - 3:30 Convert Free->IM
8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones)
4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM)
8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick
8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
Updated April 30th, 2013 at 01:44 PM by pmccoy
Yes today was a chance to work on my breaststroke some. I thought I was going to have a problem with my left knee but it settled down and worked out fine.
500 free kick w/zoomers
200 breast pull w/zoomers
200 breast scull
200 breast kick
200 breast accordian drill w/snorkle
500 free kick w/zoomers
5x100@2:00 odds EZ free evens breast strong
Total 3000 yards
It's tough to taper with an age group team for USMS Nationals. The USA-S season and the USMS season just don't match up at all. Not even close, so I'm tapering on my own. At least my coach is understanding of it, and works with me on doing so. He wants me to succeed just as much as any other swimmer he has, which is good. I like how he supports me the same as the youngin's.
8 x 100 Free Pull @ 1:30 Desc. 1-4, 5-8
went 1:07 down to 1:01, then 1:07 down to 1:00
8 x 100 IM @ 1:40 Desc. 1-4, 5-8
went 3rd in the lane and just cruised them. Last one went under 1:10 pretty easily
10 x 100 Kick w/ fins @ 1:30 Max Rest
(I did 10 x 50 Flutter Kick w/ board no fins @ 1:30 Odds EZ, Evens FAST)
went on the Fast ones: :44, :43, :42, :42, :42
pretty wavy out there with 5-6 per lane...I felt like a boat lost at sea in a hurricane
8 x 250 @ 4:00
each 250 is 200 Free, 50 StrokeThe stroke is rotated thru in IM OrderThe first 150 Free is build, the last 50 Free is FAST, the 50 Stroke is FAST
I did 4 x 250 @ 8:00 (basically went every other one) so my strokes were Fly and Breast twice through
After each 250, while the kids were doing their next 250s, I was swimming EZ in the deep tank about 150 yards, just to stay relaxed
(1800/4700) (kids are at 5600 here)
12 x 100 Free
3 @ 1:253 @ 1:203 @ 1:153 @ 1:10
I was told to do every other one, and build each one to a sprint. Using the legs on the 2nd 50 too. I chose to try for a fast 500 pace.
So, I did 6 x 100 Free @ ~2:20 to 2:50 interval
Went 1:01, 1:00, 0:59, 1:00, 0:59, 0:58!!
400 EZ (I did 200 EZ)
5500 Yards for me, kids did 7200 tonight.
Good workout. Yardage is still up a bit, but I'm getting plenty of faster racing stuff in now as well. I'll be missing a few days as well this week with the Apple Blossom Festival happening this week here in town. Everything pretty much shuts down over the weekend, and no swimming Friday, Saturday, Sunday. Plus we're taking the kids to the carnival rides and stuff down along the river tomorrow, so most likely no swimming Tuesday either. I'll be tapering by not swimming too. Plus my next few workouts will definitely get cut down shorter in length. Just a little over a week till we get on the airplane...I'm ready.
Back indoors to SCM!
450 warmup. It was suppose to be a 500, but I just didn't feel like finishing.
12 x 50 on 1:00
suppose to be kick, but I did
1 kick on back;
2 x kick w/board/swim by 25
200 easy on 3:30
8 x 25 on :40
200 easy on 3:30
4 x 50 on 1:00
200 easy on 3:30
2 x 100 on 2:00
200 easy on 3:30
1 x 200
This was a great 200 backstroke set!
and did an easy 100 per every recovery 200.
That really took it out of me. I am not swimming with the team tomorrow. Maybe easy stuff on my own.
I am really into these ROCKTELLA lolipops. They are sold in the mexican grocery store (Fiesta) but I can't find these ones at WMT. They have 4 chili layers and sour bubble gum in the middle. The only thing I don't like is they are perfectly round, which actually makes it hard for resting it, retainer-like, in your mouth so you have both hands free. And they are nice and big, so it looks dumb for a 44 year old woman to have it poking out the side of the cheek. But then I use my right hand to hold it, which is also my remote hand, and I have noticed I must be getting pre-carpal tunnel Rocktella remote syndrome in my right hand.
Today started off really well. Had a nice workout, just kinda getting back in the swing of things after taking two days off. One of our teammates, Cecilia Williams, was FIRST in the Miromar Lakes OW swim that JRTotten was in this past weekend - way to go Cici!! She's a rising star & we all expect to see her on the Olympic team in four years - at least on a relay.
After practice , the three masters who pay to swim with the kids (me & two others) were told that if we want to swim more than the measly hour that ATAC gets in before the kids go to school, we will need to pay an extra $4 (the usual entry fee). WHICH IS RIDICULOUS!! Apparently someone complained that we were taking up too much lane space. Some people think they need to have an entire 50m lane for themselves & don't want to share, so they complained about the three of us swimming past 6:30am. I am so ticked off in so many ways, I could hardly think straight this morning. For starters, two of the three of us already pay for an annual pass (an additional fee on top of the ATAC fee) For seconders, there are empty lanes in the pool not occupied by ANYONE. And finally, the three of us stay in the same lane, so it's not like any of "them" are going to want to get in our lane anyway! They can't kick me or Jenna out - we already pay the stupid extra fee because sometimes we come at times when ATAC isnt practicing. But the idea of them complaining about us taking up lane space is just so irritating. Today, in my lane during ATAC practice, we had 9 people. The other 4 ATAC lanes had a minimum of 7 people. The other 5 lanes in the pool had 2 a piece. If you base the amount we pay for swimming, our $75 fee, plus the annual pass, multiply that x 9 people, and our lane is worth about $900/month. Compare that to say, 2 people/lane at $4 each, the "adult swim" lanes are worth $160/month. How is it then, that THEY get to kick US out of the pool? They already get to determine the pool temperature, sit on our lane lines and break them, and force us to park farther from the pool (yes, it's true - if you are a member of the swim team, no matter how old, you must park in outer darkness, and leave the closer (non-handicapped) parking for every one else. The Bitch & Moan Club is getting on my last nerve. I wish I could win the Power Ball & come up with 100 million semoleons so I could build a pool specifically for the swim team & keep those complainers out of "my" pool.
Anyway, workout today, which was nice until ruined by the above.
2 x 400 P
200 over under
9 x 100 breast/free on 1:40
500 drill w/snorkel & fins
10 x 50 K on 1:00
Feel like finding a tennis ball & slamming it into the wall a few times right now.
Got to the Dublin pool and it was closed this morning - broken water main and eletrical problems from the thunder storms. Instead of coming back home and sitting around, I drove to the Nat and at least got in a short swim. Dave and Peter were there and I swam next to them, but did my own thing. Only 65 minutes and a "quasi" speed work out - faster intervals.
10x50 on :45
3 times through
3x100 on 1:20 w/ 1 minute rest between each 3
3x200 Back w/paddles on 3:00
10x50 Back w/paddles (1st 3 on :50, last 7 on :45)
5x100 Free w/paddles on 1:30
6x50 w/Paddles Free/Back on :45
LCM@FGCU Aquatic Center
Air temp 72, Water temp 78
Sunny, humidity at 75%
400 FR as 4(25RA-25LA-50CU)
3(2x50 on :50, 1x100 on 1:40)
*39-38-1:18, 38-38-1:16, 38-37-1:14
1200 FR as DPS @SPL 26-28
10x200 FR on 3:10 w/agility paddles-buoy-tube
*2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33
10x50 on 1:00 as Kick w/Scull, w/snorkel-fins
1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22
I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.
Updated April 29th, 2013 at 07:48 PM by fdtotten
4 x (25 scull + 25 torque drill) w/paddles @ 1:15
4 x 50 double shooters w/fins @ 1:30
8 x 25 burst + cruise @ 1:00
4 x 25 in & outs, fast free flip
1 x 50 @ 100 pace
-- backstroke from the blocks, 30 mid, cramped
-- I can dolphin kick through cramps, but not flutter kick
4 x 25 in & outs, backstroke @ 100 pace with race finish
2 x (25 AFAP + 75 EZ) @ 4:00
-- free from a dive off the side on the top, 12 highs
-- could feel I was bouncing, need a bigger kick
2 x (50 AFAP w/fins + 200 EZ)
-- fly (23 mid), breast (27 mid)
Did a variation of workout #1 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets. Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!
I am done with doubles before Nationals, and yardage is going to drop pretty significantly this week(last week i did just over 35K). This morning i felt pretty strong and all my aches from the crash on friday had gone.
400 free with snorkel
6x50 catchup on 1 min
12x50 kick on 1min
6x200 on 3 mins pull descend 1-3 and 4-6 no more than 80% effort
8x50 swum 25 drill, 25 swim on 50
10x50 pace free on 1min holding 31s
Total 3500 LCM
The 200's I went 2.20, 2.15, 2.11 and 2.21, 2.16, 2.10. I felt strong. The 50s pace I held 31s throughout and then went 30 on the last 50. Overall I am pleased with how the taper is going. I am planning on having dinner with the family tonight for the first time in a while on a monday night. Despite it being a school night we may even make tonight a board game night!
600 free WFSP
50 easy, then rest 2:00
2) ?? (a butt was blocking the clock)
50 easy and rest 2:00
3) ?? (another butt blocked my view of my time)
50 easy, then rest 2:00
100 easy, then rest 2:00
150 easy, then rest 2:00
50 fr WFS 28
2 x 50 UWFK front/back- far from making the length hypox (unrecovered)
Forgot to bring my watch and had to rely on the pace clock which seems popular to stand in front of. The set became disorganized and allowed more rest and recovery swimming from prior sets and can't use it for comparison.
Really like the fin-snorkel-paddle warmup combo.
It seems I overdid last week in my “hurray-my-asthma-is-finally-better” flurry of exercise. The swimming in cold water on Friday did me in for the weekend, and now I’m back on an exercise-lite regimen, basically doing nothing that involves hard steady breathing until my lungs calm back down, It’s frustrating, but I’m trying to focus on doing what I can—weights, stretching, very light swimming or walking—while working on being patient and staying hopeful that things will improve. I’m seeing my doc tomorrow to get more advice on how to proceed.
I did get in an easy swim at the Y this morning. It seemed like a good chance to try out my new Agility paddles—I had ordered some after reading everyone else’s raves about them here. After trying them on, I was pretty skeptical about being able to keep them on my hands during a relaxed recovery—I can slide the paddles on without touching the sides of my thumbs, and I didn’t see what would keep them from sliding off the same way once a hand was upside down in the air. Pondering a fix, I tried wrapping layers of athletic tape around the thumb-hole of the right paddle, using enough to make some friction between my thumb joint and the paddle, but not enough to make it a tight fit. I left the left one unadorned, so that I could try them both ways, and brought my similarly sized (0.5) Strokemaker paddles too so that I could play around with different combinations. Here’s what I did:
1000 easy warmup (400s, 200k, 200p, 200 IM d/s)
16 x 25 swim with paddles, using different combinations
4 x 25 streamline as far as possible + swim
200 IM kick no board, working streamlines and posture
2 x 25 streamline as far as possible + swim
4 x 75 (25 plank kick with board + 50 kick + armstroke, focusing on tight core)
2 x 25 streamline
The verdict on the paddles: I didn’t have any trouble keeping them on during the underwater portion of the stroke, but that’s probably because I was just doing 25s and focusing on technique. I think they’d probably be useful doing longer sets—I know I tend to splay my left hand out to the side too far on my catch once I get fatigued, and I think they would give me some feedback on that. They seemed to provide about the same or even a little less resistance than the very small strokemaker paddles I’m used to using—when I used the strokemaker on my left hand and the agility on my right it seemed fairly balanced. The tape narrowing the thumbhole did indeed help with keeping the paddle on during the recovery—the left-hand paddle came off on many lengths, or rotated 180 degrees from my palm (like a book opening) so that there was no easy way to get it back into place at the beginning of my stroke. I could keep this from happening by gripping the paddle in various ways on the recovery, but that felt awkward, and I liked the tape solution on the right-hand paddle better. (Does anyone have any other suggestions?) I’ll keep working with these and see how it goes. And once I master them I might want to try the mediums—I was right between sizes on the hand-chart, so went with the smalls for my first pair.
2 X 200 3:45
4 X 100 1:45
1 X 400 build
5 X 100 kick 2:30
8 X 200
1/2: free on 3:20
3/4: IM 4:00
5/6: 50 stroke/50 free 4:00
7/8: free on 3:00
4 X (4 X 50 1:15
Within each round:#1:25 easy/25 fast #2:25 fast/25 easy
#3: fast #4: easy
WARM DOWN: 4 X 50 easy
200 FR/200 BK/200 IM drill
K --- Pull with Buoy
050 - 100
100 - 200
150 - 300
200 - 400
100 loosen and out
(Solo/Rec/2100 yds/40 min)
Nice recovery swim before work today. I had a good remainder of the weeked, going to church Sun morning in NY (great day for a motorcycle ride) and then to my friend's service last night, with some more yardwork in between. Tired, but not too sore. I'll take it easy this week, as I only have Wednesday and Thursday off, and we are planning a day trip to Philly on Thursday to visit Emma (which equals 10 hours of driving, but worth it for a few hours of seeing my daughter). Back to the grind next week