20 X 25 on 0:40 flutter kick
10 X 25 on 1:00 flutter kick
450 of drills with fins
8 x 25 on 0:30 head-up dolphin kick freestyle with fins / snorkel
1 X 200 3:00
4 X 150 2:30
1 X 100 1:30
4 X 150 2:15
8 X 50 kick 1:10
6 X 100--choice--2:15
50 perfect stroke/25 fast/25 easy
1 X 200 IM 3:30
1 X 200 free 3:00
1 X 100 IM 1:45
1 X 100 free 1:30
WARM DOWN: 4 X 50 easy
50 back, 31.0
This was a half second better than last year. I felt great the whole way with good execution until the finish, which I completely misjudged. I can't remember exactly how. Meters finishes are tricky for me, as I'm usually between strokes. Anyway, I had the longest glide imaginable and should definitely have taken another stroke. Jim said it was a "terrible finish." So I might have been a half second faster with another stroke, which would have been a fantastic time. Still, 31.0 isn't too bad.
50 breast, personal worst
I shouldn't have swum this event. I only had 15-20 minutes rest after backstroke. My heart rate wasn't down and I had no zip. Lesson learned. I also can't seem to do breaststroke anymore. Not sure what's wrong. I had two PRs last year in breast, but it's been awful lately. I'm going to scratch the 100 breast at zones and swim something else.
very long break until about 7:30 pm ...
50 fly, 29.8
Decent time, but again I had execution problems. Had a terrible second breakout and should have ascended my kicks sooner. I often have poor breakouts on the second length in very deep pools; I guess it's harder to judge where you are. I really need to work on this in practice with a tech suit on. Still, this is the fifth time I've been sub :30. I'm the only 50 year old to break that barrier; next year my friend Susan Williams will be the second.
Overall, not a great meet. But it was fun to see my PV friends. I really hated driving down late Friday night. I got in very late after coaching and it took a couple hours to fall asleep (2:00 am). I really don't want to repeat this pattern for zones. So if I have to cancel my masters practice because there are no subs, I will do that.
My 50 fly and 50 back were FINA #1 last year by a good margin, and these times will likely be the same. I am very excited to age up next year for this meet. I will be aiming at the 50 back, 100 back and 50 fly world records, which are currently 32.6, 1:12.2 and 31.1 respectively.
I paid an exorbitant fee to drop in at a gym before driving home and did the following:
TRX, various exercises for 15-20 min
DB rows, 35 x 4 x 6
leg extensions, 125 x 4 x 6
good mornings 85 x 4 x 5
kneeling ab crunches, 140 x 3 x 8
seated low rows, 75 x 4 x 8
back extensions w/plate, 25 x 3 x 10
flutter kicks on bosu, 100
tricep press, 50 x 3 x 8
Updated March 24th, 2015 at 02:46 PM by The Fortress
Going mostly organic for the next 4 weeks. Hoping this will help a lot of health issues.
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy holding 2:50's relaxed
5x100 free w/snorkle maintain 6 beat kick
500 free kick w/zoomers every 3rd 50 FAST
Total 3000 yards
Overheard someone complaining to the lifeguard about how cold the water in the YMCA lap pool was today; he told this person that the small warm-water pool was open (and 90 degrees!). I have to say the water feels really cold the first few laps, but it's just fine after that... if there were more light in this airplane hanger of a natatorium it might not feel as cold; sunlight makes everything seem warmer this time of year. The first main set in today's work out was to work on pace for the 1650... 1800 in 30:00 with the 50s meant to trick my body into swimming dream pace for a little bit, 100s and 200s were respectively right under and right over the pace I'd like to be able to hold later this spring (1:30/100). Here's how it went:
400 EZ on 7:00
4 x 100 fr on 2:00 (desc from 1:32 to 1:25)
4 x 50 fr on 1:00 (:39-:40)
4 x 25 fr on :30 (:19-:21)
100 BK on 2:00
MS 1 (1800/30:00):
6 x 50 fr on :50 (:40-:41)
6 x 100 fr on 1:40 (1:28-1:31)
6 x 50 fr on :50 (:40-:42)
3 x 200 fr on 3:20 (3:03, 3:01, 3:00)
Recovery: 200 BK EZ
MS 2 (500/10:00):
20 x 25 on :30 (:18-:22)
Cool-down: 200 BK EZ; 100 BR
TOTAL: 4000 SCY/<1:18.00
Easy swim today after work, mostly due to a stiff neck.
200 free/200 back/200 IM drill
600 free with snorkel
100 loosen and out
(Solo/Rec/1300 yds/25 min)
Had a nice warm up in the sauna and will be sure to hit the hot tub tonight before bed.
Today myself and 4 of my team mates attended the rescheduled DAM Spring meet at the Highland Park High School. Highland Park is a very affluent area of Dallas and I was expecting a nice new pool but that was most definitely not the pool we swam in. The pool looked like it was from the 1950s and was VERY dated and had the huge high gutters I recall from pools I swam in as a kid. The temperature of the pool was great but the shallow end was really shallow, the blocks were very short and the electronic timing did not work. Despite all this I had fun.
After seeing Stephanie Stone and Bill Elizondo swim IMs at the SPMS scm meet in December I was motivated to enter the IMs. It made a nice change and in a sick way I enjoyed swimming them. I had a fun day going:
4:37.x on 400IM
2:07.3 on 200IM
:57.7 on 100IM
I had hoped to swim a little faster but all things considering I was happy. I did not die on any of these events and would have been curious to see splits however I doubt if I will ever see these due to timing. I doubt these will become staple events but I will definitely swim these again in the future.
It was great catching up with flystorms!
400 fr EZ on 7:00
4 x 100 fr on 1:45
4 x 50 fr on 1:00
4 x 25 fr on :30
3 x 1100 on 20:00
--swum like so: 10 x 100 fr on 1:45, 1 x 100 bk, :30-:40 rest, repeat.
Water at the YMCA still pretty cool, which is hard getting in, but nice for these hard workouts... don't feel the muscle fatigue as much. My times on the 100s were not that great, I wanted them to be around 1:28-1:29, but each set would start off the first few reps at goal pace and then quickly slide back to 1:31-1:32. Toward the end of each set I would be struggling to keep it around 1:33-1:34. I was pretty tired out from yesterday's 5000, but that's not a very good excuse.
The water was 86 degrees today. Yuck
500 free kick w/zoomers
5x100@1:45 free w/paddles & bouy went 1:30,1:30,1:30,1:27,1:25
500 kick on back w/zoomers
Total 2500 yards that was all I could trade then went to hot tub but 104 didn't seem hot enough after the hot pool
The heaters have apparently been fixed and the temperature was probably in the upper 70s for my lunchtime workout. Good for a long swim.
5000 SCY/90 mins
2 x thru
--2 x 200 fr on 3:30
--1 x 100 bk on 2:00
--1 x 100 kick
--1 x 200 pull
MS (3200/57 mins)
4 x thru (continuous)
4 x 50 fr, very EZ
30 min RC ex and stretching (did that yesterday too)
I'm off to MD after work. I wish I could leave earlier, but that's life when there are no subs for your job. Feeling a bit testy, so I think the 5 days rest is having some effect.
Looks like nationals attendance just exceeded 1300.
So, decided this morning to not bother with the meet this weekend - it's been a rough week for my hubbie, and we just really need to stay home. However I made that decision after workout.
200 easy pull
6 x 100 pull @ 1:30 & 1:45
4 x 150 free/back/free @
8 x 50 fast/easy by 25 @ 1:00
6 x 50 fr on 0:50
2 x 50 combat stroke on 1:00
800 drill with / without fins
900 flutter kick, snorkel - 23:02
1 X 200 3:20 3:00
1 X 100 1:40 1:30
2 X 50 1:00 :50
Three rounds. Round 1 interval left, 2/3 right.
3 X 100 kick 2:15
4 X 50 kick 1:10--25 fast/25 moderate
1 X 100 swim
3 x 50 fast 1:15
1 X 50 easy 1:30
Three rounds, choice.
1 X 400 6:00
1 X 300 4:30
1 X 200 3:00
1 X 100 1:30
1 X 100 1:20
1 X 200 2:40
1 X 300 4:00
1 X 400 negative split
WARM DOWN: 4 X 50 easy
After yesterdays stress I was really tired this morning and had every intention of going easy but was thrown out of whack pretty quickly this morning. I for some reason took my wifes SUV to the pool, thus leaving the pool key which is on my key ring at the house, and also left my swim bag which had equipment plus goggles in it. Since I wear prescription goggles it really sucked today. The warm up felt off without my snorkel and generally I both hurt and felt out of sorts today. Our send off times were tough today.
6x50 catchup on :50
4x(200 IM on 2:40, 4x50 drill, build on :50 by 25 and by stroke per round)
16x25 free at 100 race pace with a turn on :40
5x100 kick on 2mins best average
I was holding between 2:25 and 2:30 on the IMs which normally feels ok, but today it hurt really bad. There were a lot of people coughing so I suspect the chlorine was high. On the 50s drill/swim I felt awful! On the 16x25s I was holding 12/13s to my feet which is good for me but again felt out of sorts. The kicks I had the guy in the next lane descending and while I held 1:21s throughout he dropped from 1:28 to 1:19 and of course me being me I could not back off. I am my own worst enemy when someone is in the next lane to me; my inner racer always seems to show himself no matter how tired I am
My son seems much better today and we are off to the neurologist this afternoon, so fingers crossed he gets a good report.
Walt called this one Spring Cleaning. Yes I was stupid.
5x200@3:30 free w/paddles & bouy
10x100@1:50 free w/paddles & bouy holding 1:32
20x50@1:00 25 fly/25 free everyone else did 50 free I was just doing relaxed fly
Total 4000 meters
Just did a 1000 EZ with a couple bursts with Jim at Sewy. Then sat in the whirlpool and steam room.
I wish I had entered the 100 fly for a split request at the meet. Then I would have more time to possibly do the 50 free. Right now, there is only 16 minutes between the women's 50 fly and 50 free, a weird OOE for sure.
Lena and I enjoyed a massage yesterday then a relaxed evening with the kids. I did a recycling run and some other errands this morning before hitting the pool ...
200 free/200 back/200 IM drill
4 x 75 kick
1 x Noah's Ark pull with snorkel
4 x 75 (swim/fast IMO/AP)
4 x 50 (25 easy, 25 FAST)
100 easy and out
(Solo/Rec/2000 yds/40 min)
For anyone in the New England area: 2nd annual Edge Spring Fling Masters meet near Burlington, VT next Saturday (3/28). Info: https://drive.google.com/open?id=0B6...HZZ&authuser=1
I had a massage last night and it was fine, but I felt like I still had knots after the 90 min massage despite the best efforts of the masseuse. I slept really well but once again woke up tired and sore; probably a combination of my pre massage soreness and the massage itself. With the meet this weekend and feeling generally rough I decided to go a little easier today or at least that was my thought when I started!
Instead of lifting I decided I would do dry land instead and focused primarily on my core. Instead of doing 3 rounds or 15 minutes of abs I decided to do 4 rounds and add one extra stomach exercise per round so 24 minutes of abs. I don't know why I thought this would be going easier but I did. I was hurting after round 1 but stuck with it and made it through the abs. I was feeling pretty crappy so decided to swim until I felt loose and get out.
10 mins on vasa swim trainer done as 1:30 on, :30 off x 5
4 x (flutter, oblique crunches, v-sits, leg extension, planks, flutter) done as :45 on :15 transition and 1 min between rounds.
4x100 free with snorkel
6x50 catchup on 1min
So I got home feeling better after my stretch swim, and as I came in the door my wife and daughter were engaged in world war 3. I avoided getting sucked in but it seemed to revolve around my daughter being messy and turning everything out where ever she is. My wife spent yesterday clearing up and within an hour of being home my daughter had obliterated any sign of my wife's work; she was upset!
So at work I had a good morning, but just received a call from my wife and apparently my son was again knocked out during school PE. Same kid and same teacher as the accident a few weeks ago that left him concussed. My wife said he appeared more coherent than the last one but its very disconcerting and makes me seriously question what is going on in the PE class and why this cant be prevented.
What's the expression about what does not kill us makes us stronger! The Carroll's are going to be very strong at this rate! If my mother is reading this, he is OK. I promise, but its very worrying!
2 X 200 3:20 3:00
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
8 X 50 kick 1:15
50's: #2-4-6-8 are fast
1 X 200--50 stroke/50 free-- 3:30
1 X 100 stroke 2:00
1 X 50 stroke 1:30
1 X 100 moderate 2:00
4 X 50 1:15
50's: odd: easy even: fast--all choice
WARM DOWN: 4 X 50 easy