August 13 SCY
600 (100 swim/50 kick)
(400 pull on 6:00
200 25 drill IM order/25 free on 3:20
100 IM fast on 1:40)
Well, I woke up on Sunday and was absolutely exhausted. I was not sleepy but my whole body was fatigued. I spent the next couple days on my couch trying not to move. With a few 10 plus hours/night of sleep and limited activity, I woke up on Tuesday feeling much better so went and did half the practice (The main set was 4 times through). I felt pretty good in the water. I'll try to swim again on Thursday.
I hate tapering... wouldn't it be great if we could just hit a reset button and *bam* all the glycogen stores are properly refilled, all the soreness and fatigue have been whisked away... that pace you worked so hard to get to feels automatic, even easy. Not happening. I guess I'll actually have to do a better job of resting over the next few days, not getting overzealous with my swim sessions.
Sunday I did an easy 2000 in the lake, but may have pushed the pace just a tad, since I felt pretty good (odd considering I had two really tough workouts in a row on Friday and Saturday). Monday, I figured I could do 5000 at the Y... some pace work and just a little bit of IM in the warm-up and cool-down, so I don't lose any of the progress I've made on my strokes this summer. The workout ended up being a lot more difficult than I had intended... or I felt a lot more fatigued than I thought I would; bottom line is I really do need to back off the next couple of days to re-charge for Saturday's open water swim. Here's what I did yesterday:
400 EZ (fr, pull, fr, pull by 100s... these were really slow) on 8:00
4 x 100 IM on 2:15 (descended these from 1:46 to around 1:40)
4 x 50 fr on 1:00 (:40-:42... I was not pushing on these at all, just trying to keep the stroke long and strong)
6 x 500 fr on 9:00
--7:45-8:15; these were all over the place... not only between 500s, but I never felt like I got into a consistent rhythm/pace on any given 500... unlike in the 500s I did a week ago. I had hoped my pace would be between this spring's 1650 pace and Saturday's 3500 pace (i.e., between 1:30 and 1:36 per 100--7:30-8:00)... doesn't that seem reasonable for a 500? I couldn't hold it... not exactly a confidence builder. Maybe I was still recovering from last week.
8 x 50 in 400 IMO on 1:00 (:48, :48, :50, :50, :56, :56, :45, :43 = 6:36)
4 x 100 IM on 2:00 (again mid-1:40s)
4 x 50 fr/pull skate on 1:00
Total: 5000 SCY/95-100 minutes
BACK AT THE LAKE TODAY: the air was chilly (still in the 60s and breezy) when I got to the lake; and the sun was playing tag with the clouds. I braced myself for cold water and wondered if I would ever warm up on what I had planned would be only about 1K recovery swim. Thank goodness the breeze was coming into shore and pushing the warmer surface water into the lap swim area. I dove right in and was happier underwater than on the surface where I could feel the cooler air against my arms with every stroke. The surface, while warmer, was also a little choppy and provided a nice current to swim against in one direction. I alternated 200s fr with 100s back (x2) and br (x2) for a total of 1200 yards. We'll see how I feel tomorrow... I hate taking rest days.
Another good day for a swim. Solo in a YMCA lap lane again...wonder what's wrong with the water?? Usually I'm always having to fight for lane space there, but that was a year ago when I was really swimming in the Y lap lanes. Maybe it's just end of summer slowdown for tri-folks or something?
This was only my 3rd swim of the month (one of them was the Longbridge race)...not bad for taking it easy like was originally intended.
4 x 100 Free Pull @ 1:30 (1:10-1:12s)
Set w/ short fins:
20 x 25 @ :30
Odds SDK on back, 1/2way underwater
Evens 5 of them Fly, 5 of them Back, also 1/2way underwater
6 x 150 Free @ Desc. Interval - just fast aerobic pace
2 @ 2:15, 2 @ 2:05, 2 @ 1:55 (I held them around 1:50 or so)
In my head I had intended to do 8, with 2 more @ 1:45, but I didn't want to kill myself.
12 x 75 Free Pull
4 Rounds of: 1 @ 1:05, 1 @ 1:00, 1 @ :55
I held them around :52s
500 Free w/ no walls - flip at the "T" and get going again. Similar to a non-stop open course without the advantage of wall pushoffs.
My plan is to swim again on Friday, then go over to Seattle on Sunday for the IGLA Open Water event. I'm signed up for the 2 mile wetsuit category ('cause I'm a cold water wimp).
After that I'll swim a couple times in the next week, probably Monday and Wednesday, then will head down to Portland, Oregon for the Gil Young LCM Masters Meet at Mt. Hood Comm. College. I've gone to this most of the past few years, though not always in the greatest of shape. This year we'll just have to see. I'm sure I'll be fine, but not 100% like a month ago.
Swimming the 1500 Free on Friday, 800 Free, 100 Free, and 200 IM on Saturday, and the 50 Fly and 200 Free on Sunday.
Will enjoy staying with my grandparents for the weekend to visit with them again.
Another day of tiling at the college, after a meeting with the drug abuse task force this morning. Making progress and should have one of the four bathrooms at the point of installing the toilets and sinks at the end of the day tomorrow.
Got in for a swim with the Masters group tonight:
- 200 Fr/200 IM drill/200 Pull with buoy
- 1 x 50 on 1:10 (12.5yd burst and cruise)
- 1 x 50 on 1:10 (25 b/c)
- 1 x 50 on 1:10 (37.5 b/c)
- 200 IM drill
- 4 x 25 on :30 (o=stroke, e=FAST)
- 2 x 50 on 1:00 Pull with buoy
- 1 x 75 kick
100 FAST for time (:58 from push)
200 loosen and out
(Masters/Rec/2500 yds/60 min)
Another modified Fort workout that Greg and I tackled. I kinda like getting the extra rest My right shoulder was better tonight (no pain), thanks in great part to my wife who was able to crack my back this afternoon pretty good!
My twitter buddy alicia let me know earlier that the heat sheets for the swim this weekend posted at betsyowensswim.com, along with some additional info for the swim. Getting excited for a great swim in a location that I have yet to visit.
Swam w/ Dave, Sam and my daughter. My daughter is 9 and has dreams of being on the MSA swim team. She doesn't like waking up in the morning so, this might be a one-time event. I wish I had more time to take her swimming in the afternoon. Tryouts are in 10 days and pool space is limited.
As for me, I felt pretty cruddy today. My speed was ok but my stomach wasn't agreeing with the workout.
On a positive note, I passed 500 miles for the year! New swim suit!
600 Warm up
6 x 50 - :45
16 Rounds of:
* 100 Free - 1:15 (Evens pull)
* 100 Kick - 2:15
12 x 50 - 1:00, IM Order from dive
4 x 25 - :30, IM Order
4 x 25 - :25
4 x 25 - :20
This mornings workout started a little later today and I had an extra 30 minutes in bed last night. I felt pretty good today.
2x400 pull with paddles on 5.30
12x50 pull no paddles with 3,5,7,9,10 fast on 55
2x(2x50 IM order swum 25 drill, 25 swim free on 1min, 200 IM on 4 mins)
12x50 swim with 3,5,7,9,10 fast on 1 min
I went 4.50 and 4.35 on the 400's and felt really good. The fast 50's I held 30's. the 200IM's I went 2.55, 2.48, and then I held 28-30's on the fast 50 swims. Overall I felt good today.
Sun Aug 11 2013 Nats Day 4
Event 39 Men 50-54 50 LC Meter Backstroke
WORLD: W 28.60 8/5/2011 STEVE WOOD, USA
NATL: N 28.60 8/5/2011 STEVE WOOD
Name Age Club Seed Finals
1 Jennings, Bryan V 50 LVM 30.60 29.39
2 Rasmussen, Anders M 50 TXLA 29.54 29.81
3 Golden, Larry 53 ARKM 34.80 31.78
4 Penn, Michael J 52 RIDG 33.77 32.17
So So swim, I felt tired & just didn't crank it, fewer lane line issues.
went 29.5 earlier this year and 29.0 last year.
I finally got home at 2:00 am and was beat,
Didn't swim Monday but did a quick lift
Sat Aug 10 Nats Day 3
Event 23 Men 50-54 400 LC Meter IM
WORLD: W 4:53.69 8/2/2010 MARCUS MATTIOLI, BRA
NATL: N 5:04.32 7/26/2009 JAMIE FOWLER
Name Age Club Seed Finals
1 Phelan, Darren D 50 STAN 4:58.98 4:57.93N
30.00 1:04.48 (34.48)
1:43.97 (39.49) 2:22.60 (38.63)
3:05.74 (43.14) 3:49.38 (43.64)
4:24.34 (34.96) 4:57.93 (33.59)
2 Baker, Dennis G 52 OREG 4:57.22 5:02.51N
31.14 1:05.57 (34.43)
1:45.36 (39.79) 2:23.87 (38.51)
3:09.25 (45.38) 3:54.80 (45.55)
4:29.22 (34.42) 5:02.51 (33.29)
3 Rasmussen, Anders M 50 TXLA 5:07.51 5:11.97
ouch that hurt!!!
I took it out a little faster than I did at pan ams and my rockwall meet
decided to work my DKs on FL & BK
and didn't have as much left for BR & FR
I was just hurting and didn't push the last part as much
I didn't turn on my kick and just wanted to get it over
I swam in the heat before Phelan and Baker
I am done with the 400 IM for a long while
400 IM was the 1st event of the day and next was the relay which was nearly the last
so I went back to my hotel to rest
Event 31 Men 200-239 200 LC Meter Freestyle Relay
WORLD: W 1:38.24 8/8/2006 COLORADO -USA
J GROSELLE, T HEDRICK, S WOOD, R ABRAHAMS
NATL: N 1:38.24 8/8/2006 COLORADO MASTERS
J GROSELLE, T HEDRICK, S WOOD, R ABRAHAMS
Club Seed Finals
1 ARKM 'A' 1:44.50 1:43.01
1) Martin, Doug M60 2) Gooding, Jack M60
3) Golden, Larry M53 4) Strauss, Noel M M41
2 TXLA 'A' 1:48.00 1:43.97
1) Guthrie, David M M53 2) Rasmussen, Anders M M50
3) Sauer, Jim M56 4) Huggins, Dale R M41
I'm super thrilled with my 24.80 split, I was thinking 24 anything would be really good and expected a 25 low to mid
Arkansas had a ringer. Noel Strauss still holds the 13-14 boys National Record in the 100 FR that he did back in 1987. He only went 25.1 in his 100 FR so, 23.8 is much better.
Later that night we had a nice team gathering near Dana Point.
Spin, 80 min
RC ex, 10 min
Monday: Swim/SCY @ Sewickley Masters
8 x 25 kick @ :30
4 x 50, UW 2/3 each length @ 1:15
5 x 100 free @ 1:30
5 x 50 free @ :35 (hard for me even with fins!)
4 x 100 flutter kick w/board & fins @ 1:20 (cruised, held 1:08s)
4 x 50 same @ :40
3 x 100 backstroke kick @ 1:15
3 x 50 @ :45
2 x 100 backstroke kick @ 1:10 (1:00, 1:05, too fast on first one)
2 x 50 same @ :50
3 x 100 EZ @ 1:45
Another short rest day at Sewickley. Jimby is very proud of me for actually doing the sets. I must admit it feels very odd. I felt like I was coming down with another nasty summer cold Sunday night and felt pretty crappy in practice. Better today though.
No ATAC practice in the mornings for another week - I think Monday was our last day going LCM, since the city only turns it LCM for the team, and high school season is starting. Swam with Jenna - Bill was there but he was doing his typical (boring) Monday morning swim of 3 x 1000 (yuk). She didn't get there until I'd done about 600 - we did the last 2400 together.
500 pull no paddles
3 x 200 breast/free
2 x 300 pull w/paddles
3 x 200 IM
4 x 150
6 x 100 alt kick & swim
400 various EZ
Total: 5000 LCM
Solo after weights:
1000 warmup (100 free, 25 back/25 breast; repeat)
500 p no paddles
5 x 100 p w/paddles on 1:20
5 x 100 k on 1:45 desc 1-5 (last one 1:27!!)
Total: 3200 SCY
SCY feels so darn short!! Hopefully that is a good thing. . . .
Entered the PCB meet - last I checked the total # of participants was up to 22 - woo hoo. If that's all there is, I might cut my 5 events down to two, as I won't have enough rest between events to do well, otherwise. Gonna make that weekend more of a hubby time weekend anyway <3 <3 <3
When I saw 82 on the board I knew it was going to be a warm swim day. Decided to work on my breaststroke some today. This year I may be swimming Y Nationals which means breast is back in my mix.
500 free kick w/zoomers
4x25@1:00 front one arm front scull odds right arm evens left arm
4x50@1:15 breast blow out drill (blow out all air before starting next stroke)
4x50@1:15 accordian drill w/snorkle
100 breast scull
4x50@1:00 breast pull w/zoomers
5x100@1:45 free w/paddles & bouy long and loose went 1:26, 1:26, 1:21, 1:22, 1:21
300 free EZ
Total 2800 yards
My staycation has started, and I am spending 3 days at the college helping out some more. Today I worked on tiling and also helping frame out a wall. It is kinda cool that some of the skills I have learned through improvements around the house are being put to use with work at the college - neat to see how God is able to use me to help now.
Preston had his first football practice today. At 6'5" and 245#, they are happy to have him on the line! Although he still goes to the Christian school, he is allowed to play for the high school, and he knows some of the guys from pee-wee so had a good first day. Now he is feeling it! We had a nice night yesterday laying down on a blanket, eating ice cream, and watching some of the metorites streak across the sky.
I hoped in today for a good loosen up swim:
- 200 Fr/200 Bk/200 IM drill
- 4 x 50 burst and cruise
- 4 x 50 kick down, skull back
- 1 x Noah's Ark
- 6 x 50 on :50 (1 ez, 4 quarter's strong, 1 ez)
- 200 loosen and out
(Solo/Rec/2000 yds/35 min)
My right shoulder still is a little problematic, mostly with backstroke. I'm planning to work at the college through Wednesday, then taking it easy Thursday and Friday before heading to Lake Placid for the cable swim this weekend.
Swam w/ Roger, Dave, Dave, Sam and Charlie. Haven't blogged in a while. I have been swimming but with soccer season and heavier than normal workloads, I don't have time for much else lately. Thursday I did 5100 yds. At this point I can't remember much about what I did. After my workout, I donated platelets and didn't feel so great the rest of the day. That night, I left my phone (my alarm clock) in the car and slept in Friday morning. I did manage to get to the pool about 3:00 about the time thunderstorms rolled through. Since that didn't work out, I ended up helping out with field lining. I felt better Saturday morning and swam at the Nat w/ Dave and Gina. Here's what we did:
500 Warm up
2 Rounds of:
* 200 IM Kick w/ fins
* 200 IM kick down/swim back w/ fins
* 200 IM w/ fins
6 x 100 - 1:30, Odds IM
3 Rounds of: (fly, bk, br by round)
* 200 Pull - 2:45 (made 2:12 on first... faded to 2:18s as I got tired)
* 4 x 50 stroke - 1:00
* 2 x 100 Free - 1:30
200 Pull - 2:45 (made 2:18)
8 x 50 Free - 1:00
200 Cool down
After Saturday's workout, I headed off to line more fields and do some referee training. Got a little sun but it wasn't too bad since storms were blowing through creating shade and cooling us off. I kind of planned to make up Friday's workout on Sunday. But after 4 hours in the sun finishing off some field lining, I went home dehydrated and feeling pretty bad. Decided to just rest it off and recover some.
Had a decent pull set this morning but that took everything out of me. Didn't feel too great after that.
650 Warm up
8 x 125 - 1:50 Up/down bk kick (:10), 1st 25 fly
5 x 200 Pull - 2:20 (made 2:15s)
10 x 100 - 1:30; odds free, evens IM
20 x 50 - 1:00 (4 rounds of IM Order + kick)
4 x 25 No breath - :40
4 x 25 Kick - :40
4 x 25 IM Order - :30
4 x 25 Free - :25
200 Cool down
This week I am swimming with DAM so had to get up 30 minutes earlier than normal and suspect I will be really tired by the end of the week. I swam at SMU which is a 50m outdoor pool with aerators pumping water to try to cool the water(it was still warm, but much better than it could have been without them).
12x50 swum kick, drill, swim, IM order on 1 min
6x150 pull on 2.10
6x100 swum as 2x(2x100 free on 1.25, 1x100 IM on 2min)
500 swum 100 free, 100 back, 100 free, 100 breast, 100 free
12x50 swum kick, drill, swim, IM order on 1 min
10x100 pull on 1.30
6x100 swum as 2x(2x100 free on 1.25, 1x100 IM on 2min)
Total 5700 LCM
Overall a good workout, but I was tired. I guess going back to LCM had an effect and also more distance than I have been doing recently. Oh and of course the 4am wake up call. I suspect by Wednesday I will be very tired.
I had one really good swim at nationals and that was my 800 Free. It felt good and if I had done a 1500 instead it would have been much faster but as it turned out most of my times were average for me at this point in my swimming and I am ok with that.
The important thing was I had a great time and yes I know playing takes alot out of you. 2 days at Disney shot my legs for the 200 back but oh well I had a blast!
If anyone wants to know how to put together a great swimcation I can always give you some planning tips. Now back to workouts which today was just a mix of some easy and some sprint. Yes I said sprint work!
Big focus today was paying attention to the entry of my right hand which Francine pointed out some issues with my stroke to correct so I focused on it today.
500 free kick w/zoomers
8x25@:45 shooters w/zoomers
8x25@:45 torque drill w/paddles
2x200@3:30 free w/snorkle and paddles maintain a 6 beat kick held about 3 minutes on these
8x25@:45 15m sprints then EZ
500 free w/paddles long and loose with 6 beat kick
5x100@2:00 free long and loose
Total 3000 yards
PM only SCY
400 pull w/ buoy + paddles + snorkel N.S. 4:16 (2:10/2:06)
6x50 @ :10 rest drill FR
200 I.M. drill
100 drill FR
8x75 @ 1:10 add-on stroke (FR was AE, stroke was STRONG)
4 FL (75 FR, 50 FR/25 FL, 25 FR/50 FL, 75 FL)
4 BK (same as above)
10x50 @ :05 rest trying to hold under :30 on all of them (had 2 29s, mostly 30s and 1 31)
300 pull w/ buoy + paddles + snorkel AE
200 kick w/ board
Back in Cincinnati for a friend's bachelor party so I stopped by the Blue Ash YMCA and swam with the masters team there (Blue Ash was my club team in high school). The practice was a little chaotic as written, and so I took a few liberties to "spice up" the distances. Unfortunately I will be busy the rest of the weekend so I won't be able to get another swim in until Monday.
We (Scotty and I) tried to do this time trial in the lake today, but were shut out by a junior triathlon that had the beach closed to lap swimmers until 1PM. So, we made the 10-minute drive back over to the Y. At least this time trial would have the benefit of walls and flip turns, but we were sad to leave such a beautiful setting (water was perfectly calm; and there wasn't a cloud in the sky this morning) for the indoor confines of our usual workout venue.
After a hard week and yesterday's 4K workout I wasn't planning to have an exceptional time, but I did want to simulate a long continuous swim a week before the MOWS... try to find a rhythm and comfortable/hard pace I could maintain for about an hour. I finished the 3500 SCY in 56:18; it felt good (for some perspective, my postal 1-hour in 2012 was 3530 yards, so that two-mile time has come down almost 4:00 in the last 18 months).
My average pace was between 8:02 and 8:03 per 500... which looks pretty even, but I probably swam my first couple of 500s in the 7:56-7:58 range. The next two 500s were right at 8:00, there was a fall off in pace to around 8:10/500 between yards 2,000 and 3,000; and my final 500 was right at 8:00 again. I knew I could swim a hard, but still comfortable mile in 28:00, but wasn't really sure if I could come back and swim that next mile at the same pace... guess I got my answer: I was at about 27:50 something when I hit the 1-mile mark and felt like I was just hitting my stride (sorry to mix running metaphors into the swimming commentary... old habits die hard). My second mile wouldn't have been slower than 28:30. This pace, 1:36-1:37/100, was my 1650 pace only last fall, so I'm super psyched... good confidence builder going into the 2.4-mile open water swim next week. And maybe with a little tapering this week, I'll have more energy than I was feeling like I had toward the end of this week. Time will tell.
Saturday August 10th
6 x 125 on 1:50 100 swim/25 kick
14 x 25 on 30 2 drill/2 swim (IM order by 4)
Then the sky got dark and the rumbling started. One of the college swimmers was lifeguarding and her coach was swimming so we gave her a (good natured) hard time when she blew the whistle. However, before we even got off the deck there was close lightening and a tremendous thunder followed shortly thereafter by a torrential downpour. I felt pretty good so I was disappointed to not be able to swim more but there is always tomorrow.
I woke feeling good this morning. I am seeing light at the end of the tunnel with my wife's car. We played the game with the dealers and by getting three dealers, two from the same manufacturer and one with a comparable vehicle but different manufacturer and we got the price we were after. I hate the car industries sales methodology but it is what it is. I think I can get more off the vehicle but my wife snapped last night and I have been banned from haggling any more.
Todays workout was fun.
500 free with snorkel holding 1.20 pace
400 free with snorkel holding 1.20 pace
300 free with snorkel holding 1.20 pace
200 free on 1.20 pace
100 free on 1.20 pace
10x50 on 40
15x50 with bungee cords tied to block on 1 min. I started with a bungee that looked like it was 5 feet long with no give but never made it to the other end and switched out for a normal bungee
5x100 on 1.30 with fins best average
200 easy breathing 3,5
The bungee cord work was good fun, but I could not believe the first cord that I was given. I don't know who would have been able to get to the end with it. My coach claims some of the senior boys can do it. I guess I need to get in the weight room again and work my kick and pull. After seeing the men's 800m at Nationals I realize how much hard work I have ahead of me over the next year. The 5x100s with fins were good fun and I built these by 25 and went 51,53,52,53,52.
Next week I am swimming with DAM at SMU so should get some good yardage in. The following week I am in DC so will see if I can swim with Alexandria Masters who I have swum with previously and really enjoy swimming with.
Yesterday was a recovery day... big time. I probably could have taken the day completely off from swimming (haven't done that in over a week), but I decided to put in some time in the lake... another cool day (air and water); I did 1500 just to loosen up.
Today I was back at the Y because I wanted to get in a little up-tempo work before I start tapering for the 2.4-mile swim in Madison next Saturday. Here's what I did:
400 EZ swim on 7:00 (alt. fr, pull by 100s)
4 x 100 IM on 2:15 (desc. 1:45-1:37)
4 x 50 fr on 1:00 (:42, :40, :40, :42--trying to feel my 1650 pace)
12 x 100 fr on 1:40 (reps 1-6 in 1:25-1:26; reps 7-12, 1:23-1:25)
12 x 50 fr on :50 (:41-:43, mostly :42)
8 x 50 in 400 IMO on 1:00 (:45, :47, :49, :49, :53, :56, :45, :45 = 6:29)
8 x 100 IM on 2:00 (1:40-1:43)
CD (400): EZ swim (100 pull, 100 bk pull, 100 bk, 100 fr)
TOTAL: 4400 SCY/95 minutes
Hope the weather holds out for another lake swim tomorrow; Scotty and I are planning to meet for a hard 2-miler. Temps were in the 80s today and the sun was out the whole day, so I'm sure the water will be a little warmer.