I slept very well last night and woke feeling great. I also did not wake up until the alarm went off which is the first for a long time. I felt lousy in the warmup but got going in the transition set and had a good kick set and main set. Overall a good workout after a long week.
400 free with snorkel
8x50 catchup on 45
4x(100 build on 1:20, 50 back on 45)
3x200 kick on 4 min
All sum with fins 2x(50 fast on 1min, 50 easy on 1min, 100 fast on 2min, 100 easy on 2min, 200 fast on 4min, 200 easy)
6x50 drill on 45
100 double arm back
total 3800 LCM
I was holding 1:11-1:12 on the build 100s, 38-40 on the 50s back. On the kick I went 3:28, 3:26, 3:24 which is quick for me. I felt good on this set. On the fast swims with fins I went 25,55,1:59 on round 1 and 26,55,1:58 on round 2. It was great even with fins to go under 2mins again. I have not done this since I was in my 20s and this all bodes well for worlds.
Tomorrow we have our squad time trials. Tom wanted me to swim a 400 as one of my 3 swims but I am leaning towards the shorter end of my program. I know how good a fast 400 would make me feel but I also know how I feel physically right now. I am not worried about my longer races coming together as I rest so if I can ramp up my shorter speed I think I will be a happy camper and will have a great worlds. Long course still hurts but it definitely is feeling more natural. I actually prefer long course but since we only swim it during the summer it takes some adjustment. It always feels like the last 10m is the worst. I wonder if there are any 40m pools and I wonder if FINA would add special dispensation for masters? Fingers crossed with some rest the last 10m won't be an issue.
I lifted last night and for the first time in over a week I focused on upper body. I did the normal routine of 3 rounds with 10,8,6 reps per round at 80%, max and fail by round.
3x(bench press, inclined bench, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, lower back extensions)
This is morning I was very sore and despite my best efforts I did not have a good workout. I hurt the whole way today and never really loosened up. In fact I,felt like I got stiffer as the workout went on.
5x200 with snorkel on 3mins
12x50 kick on :55
alternate easy, fast
(3x200 on 3mins, 3x150 on 2:10, 3x100 on 1:20, 3x50 on 40)
12x50 drill on 1min
6x100 build on 1:40
i had no mojo on anything and struggled on everything. On the fast 200 I went 2:20, the 150 fast I went 1:45, the 100 fast I went 1:10 and the 50 I went 33. Fingers crossed I will loosen up tomorrow.
We have a team time trial on Saturday during practice. We have been told to show up 30mins early for a meet warm up. We will be doing some fast race based efforts with a starter and pads. We will also be practicing relay starts for those going to worlds. Should be fun.
600 warmup free with 2-beat kick and snorkel
10 x 50 free (25 fast / 25 easy) on 1:00 with short fins and snorkel
10 x 50 (25 fly / 25 easy) on 1:10 with short fins and snorkel
500 easy backstroke with short fins
250 kayak swim with short fins and snorkel
actually used a kayak paddle! Interesting drill
I am officially unable to stay out of the water. Made sure my ear stayed dry with plugs
straight arm pulldowns (start no wider angle than with arms perpendicular)
triceps pushdowns with cable
In corner of raquetball court with a foot on each wall 6" off ground and arms out front shoulder width, straighten body and slightly hyperextend until groin almost touches and raise back up (10 reps)
with feet on same wall about 2' off ground and hands on floor slightly in front, walk oneself to the side till it hurts then back the other side till it really hurts.
80 seconds of handstand with wall support (try to keep average time with feet in air longer than touching wall for balance)
RC and shoulder strenghtening band work, until shoulders feel like they accomplished something
4:20 of running (0.5 miles): 0:20 @ 200 pace / 0:20 slow walk
Updated June 26th, 2014 at 11:39 PM by __steve__
Well, our second and final exchange student has returned home, safely arriving this morning after taking off yesterday morning. It's quiet around the house now.
We visited our pastor in the hospital yesterday after our run to the airport. He was due to have surgery last week, but ran into some complications and that has been called off. Pete should be at home for a couple of weeks before gall bladder surgery. Until then, I'll be helping out more activities within the ministry (preaching on Sunday services and helping with the kids program on Friday nights). We went to a BBQ and bluegrass concert last night put on by a missions team from NC, complete with red slaw. Good times. Quick swim this morning before a busy day:
- 200 Fr/200 Bk/200 IM drill
- 400 shark swim
- 200 loosen and out
(Solo/Rec/1200 yds/20 min)
Yeah, a quick swim. Had a drug task force meeting at 9, then went to the school to help the NC team with VBS today with my son (he helped with sports and I worked with a kindergarten class); they are heading home tomorrow.
Due to the Shark Open we will be limited to 60 minutes this morning--SCY
3 X 100 free 1:45
4 X 50 kick 1:15
4 x 100 IM 1:45
4 X 50 kick 1:15
3 x 200 free 3:00
4 x 50 kick 1:15
3 x 200 IM 3:30
4 X 50 kick 1:15
4 x 50 easy warm down 1:00
Had my phone clip break so had to make a run to Walmart for a new phone carrying case and gas so this was a short one.
500 free kick w/zoomers
5x200@4 as 100 free/100 back w/strapless paddles & bouy went 3:39, 3:36, 3:34, 3:28, 3:22
300 free w/snorkle
200 free kick w/zoomers
Total 2500 meters
I had a pretty stressful day at work yesterday with an employee telling me he had an offer from a competitor and wanted to stay with us but felt he needed an increase in salary because the competitor had offered him 30% more than he is currently on. This employee is a key person and I genuinely think he is enjoying working with us, but with the economy hotting up I suspect this won't be the last time I have this type of conversation. If only I could solve the problem by increasing our prices 30% and passing this along to my employees.
Long story short I had a lousy nights sleep thinking about what I can do about my work challenge. I was hoping to have a good practice but did not have any real expectations. To my surprise we had a recovery workout today. The pool was setup as lcm today.
400 free with snorkel
8x50 catchup on 50
8x50 back on 50
10x100 pull with snorkel on 1:10
8x100 IM on 1:35
6x100 kick on 2mins
4x100 build on 1:30
2x100 fly on 1:45
Our coach talks about learning to be comfortably uncomfortable and this describes how I felt on the 10x100s pull. I held 1:06-1:07 on all of them. Nothing else was really special.
Updated June 25th, 2014 at 10:55 PM by StewartACarroll
Disobeyed personal orders to stay dry (ear infection) for a brief workout.
400 warmup worth of free and drills
4 x 50 fr from block on 5:00 + 50 easy
30, 27, 27, 28
5 x 25 fr from block + flip on 3:00 + 25 easy
Breathing does not seem to slow me as much as before these days. So much less painfull when you breath more than 2 - 3 times per 50 sprints
Wed June 25th, 2014 5K Postal
6:00 to 7:30 Swim Center LCM
Trained Mon but not Tue
dove in at 6:05 with no warm up the group started at 6:00
had a little controversy about whether I had a lane or not
The coach had us make lane reservations so I made one with her.
One woman made reservations, then canceled and gave hers to another swimmer
but she also told the coach she cancelled and the coach gave her slot to another swimmer. I walked in seconds before the group dove in and nearly didn't have a lane.
Which would have sucked because my wife came with me 40 miles from Martindale.
0200 0:02:33.5 1:19.6
0800 0:10:35.7 5:19.50
1200 0:15:52.5 5:16.8
1600 0:21:08.7 5:16.2
2000 0:26:23.7 5:15.0
2400 0:31:40.7 5:17.0
2800 0:36:54.8 5:14.1
3000 0:39:31.8 19:42.0
3200 0:42:09.1 5:14.3
3600 0:47:25.3 5:16.2
4000 0:52:41.7 5:16.4
4400 0:57:57.7 5:16.0
4500 0:59:16.7 1:19.0 19:44.90
4600 1:00:35.1 1:18.4
4700 1:01:50.7 1:15.6
4800 1:03:08.8 1:18.1 5:11.1
4900 1:04:26.8 1:18.0
5000 1:05:44.2 1:17.4 5:09.1 (last 400) 19:21.70 (last 1500)
I just swam the whole thing, long steady and slightly uncomfortable.
Think my best time ever as a masters or recent years in a jammer was 63 min something on my way to the 10K. Today was a pretty good effort and I'm certain I can go faster, I never turned on my kick. for a while I was doing a single DK off each turn.
Maybe I'll take another whack.
3 X 100 2:00
1 X 200 3:30
4 X 100 1:45
1 X 300 negative split
10 X 50 kick 1:15
1 X 50 fast 1:15
1 X 50 easy 1:15
1 x 50 fast 1:15
1 x 100 easy 2:30
Four rounds, choice.
6 X 200 pull 3:00
WARM DOWN: 4 X 50 easy
For me this was a great workout. I know I will feel it after.
500 free kick w/zoomers
5x100 free w/paddles & bouy
100 free EZ
R1@1:45 went 1:35, 1:34, 1:32, 1:32, 1:32
R2@1:40 went 1:32, 1:32, 1:30, 1:30, 1:31
R3@1:35 went 1:30, 1:30, 1:31, 1:31, 1:31
500 free EZ w/snorkle
Total 3300 meters
45 mins of weights first, then to pool:
5 x 100 pull @ 1:35
500 pull HARD - meant to time myself, but some moron moved the clock during my swim & it turned OFF. Great - well, it felt good, anyway.
Just can't seem to make myself wake up earlier than 4:50 to get to the Gym, and with my new job, I HAVE to gt out of the pool by 7 to be ready to drive at 7:30, so I only had about 35 minutes (or less) in the water today. But I felt goood
5 x 50 on 2:00 free
mid high 30's
500 easy fr with snorkel
8 x 50 flutter kick on 2:00
6 x 25 fly on 1:00 with fins and snorkel
Had to go to doctor for another ear infection. Plan to take a break from the water. 2 weeks in Spain early June for work, then 2 weeks in Aruba after for fun! Ear needs to be healed
3 X 100 2:00 1:45
1 X 200 3:30 3:30
1 X 100--faster-- 2:00 --
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 5:00
1 X 100 swim 2:00
2 X 100 IM 2:00
2 x 50 stroke 1:15--#2 on 1:45
Four rounds, choice
5 x 250 3:45
swim or pull
Build last 50 of each swim
WARM DOWN: 3 X 50 easy
I had to travel to Houston yesterday with work and due to bad weather across Texas my flight was delayed and what should have been a painless travel day proved to be a painful stressful day. At one point I thought we were going to have to cancel the trip which would have been a pain since various people from New York and La had arrived over the weekend and just us locals would have had trouble showing up. As it turned out I made it about an hour late but I made it. Luckily I hit no issues coming back and was home by 8.30pm so in the end went to bed within my operating window. When I woke this morning I had a decent nights sleep and as usual was excited to go to the pool. Today's workout was tough and high chlorine levels did not help.
8x100 on 1:30 with snorkel
4x(200 free on 2:20, 2x100 kick on 1:50, 2x50 overkick on 1min)
6x200 on 3:15 swum as drill,swim,kick,swim
i worked the 200s hard today and went 2:16,2:15,2:14,2:13 by round. The kick was hard today and the were pretty much touch and turn. The overkick I swam as active recovery. The 200s as warm down I again worked on hand entry.
Had to do butterfly just to loosen up my back. I am still trying to recover from the weekend.
At the end of practice this father walks in with his kids and sits two lanes down from me. I am about to choke from the smell of his cologe. It was like he bathed in it.
500 free kick w/zoomers
200 fly scull drill w/snorkle and zoomers
200 torque drill w/snorkle and paddles
200 1 arm fly alt rt/lt by 50 w/zoomers
200 fly kick on back w/zoomers
4x50@1:30 fly went 57, 59, 58, 58 this was were the smell was getting to me
5x100@1:45 free w/strapless paddles and bouy
Total 2500 meters
100 flutter kick
22 x 50 fr on 2:00 with snorkel
20m AFAP / 30m easy
2 x 50 fly / 50 easy kick on 3:00 with fins
Time to rebuild speed with a late summer SCY meet approaching.
I heard earlier about Chris Clarke's passing yesterday and my heart goes out to his family(especially his daughter who I know he thought the world of). So so sad and he will be sorely missed.
I had a restless nights sleep last night and woke a couple of times feeling dehydrated and ended up drinking too much which then woke me up later in the night. I was at the pool early and had my warmup done before most people arrived today. I was curious to see if I felt better today which I did. Due to the B/C meet this weekend, the pool was setup for scy.
400 with snorkel
12x50 catchup on 45
8x100 kick on 1:50 descend 1-4, 5-8
9x200 swum as 3 fly on 3:10, 3 back on 2:45, 3 free with snorkel on 2:30
4x(50 fast free, 50 kick, 50 easy all on 1min)
700 breathing 3,5 by 50 concentrating on hand entry
I felt pretty decent today compared to Saturday. On the kick set I descended as instructed and went 1:25,1:22, 1:20, 1:18, 1:26,1:22, 1:21, 1:19 and felt strong. I can honestly say I have not done a 200 fly since being and age grouper and today reinforced why I have not done it since. I only have one speed on fly which makes these very tiring. I held 2:20 on the fly alternating fly and one arm fly by 50. On the back I descended from 2:15 to 2:10 and actually felt good. On the 200 free I descended from 2:10 to 2:05 and again felt pretty good and smooth.
The 4 rounds with the fast 50 I felt fast and strong and went 26,25,25,24 by round. On the kick I was holding 38-40s.
I used the long warm down to really work my hand entry and it's feeling good. I still tend to thumb enter with my right hand but it's definitely better than it was.
4 X 100 2:00 1:45
4 X 50 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 400 kick + 100 swim
4 X 50 fast 1:15
1 X 200 moderate 4:00
Three rounds, choice.
12 X 100
5 on 1:35
5 on 1:30
2 swim down on 2:00
Alabama State Games
I've been training for the Alabama State games for the last month or so. This is a fun meet that I do mostly because I get to swim on the same team as my kids. The events are all fairly short 50, 100, 200 free +100s of each stroke and a 200 IM. It's not what I typically go for but the 200 free and 200 IM are worth trying without swimming a 1650 first. Training for this has been great. I've been shooting for a sub-2:00 in the 200 free for a while and it looked like I would get it this time around. A couple weeks ago, I swam a 2:10 in practice and had a 1:59 broken 200 free at the beginning of taper.
Sadly, I sabotaged all my efforts in several different ways. First, I officiated two late away meets last week and ended up spending way too much time on my feet. I didn't rest and it didn't help my taper any. Second, I agreed to apprentice stroke and turn judge at the games. They sanctioned this meet with USAS this year so I got an opportunity to squeeze in another session and get closer to full certification. I don't think it hurt much at the beginning of the meet but 4 hours standing up didn't help my later events. Third, I didn't warm up enough. That's partially because of a meeting for excuse #2. I really need a solid 1500 yards to get going and only did about 500 for this meet. Fourth, I gained too much weight. I typically gain a few pounds during taper topping out at around 188-190. Yesterday, I weighed 196. Fifth, I just didn't feel very good Saturday. A quick bathroom break before my 100 fly seemed to improve things for me but prior to that, I just didn't feel great before any of my races. Finally, I went on vacation just prior to taper. I did swim quite a bit on vacation but my intensity levels dropped and I wasn't focused on sprinting any.
With all my excuses out of the way, here's the bad, bad and ugly:
200 Free - Seed time: 2:03.04, Meet time: 2:05.67
Splits: 28.55, 31.49, 32.72, 32.91
No sugar coating this disaster. I was on pace after 100 yards but just fell apart. No energy left and I ended up coasting home.
50 Free - Seed time: 25.97, Meet time: 26.40
This really wasn't too terrible but I should be faster than that. During practice, I did a 26 unshaved.
200 IM - Seed time: 2:21.75, Meet time: 2:22.99
Splits: 30.53, 40.59, 39.97, 31.90
This wasn't too bad either and while it was slower than last year, it was faster than I swam earlier this year in Auburn. My breaststroke split was pretty bad for me though.
100 Breast - Seed time: 1:09.53. Meet time: 1:12.51
Splits: 34.75, 37.76
This swim felt great but it was way off my time from last year. When I touched the wall, I thought I might have set a personal best but the clock disagreed.
100 Fly - Seed time: 1:05.02, Meet time: 1:05.94
Splits: 30.61, 35.33
Looks like I went out a bit fast but overall this was one of my better races. And I really didn't train for it at all.
100 Free - Seed time: 56.89, Meet time: 59.31
Splits: 28.62, 30.69At this point, I was resigned to having a poor meet and I was so tired anything under 1:00 was going to be a "victory".
Since nobody else signed up in my age group this year all races were uncontested and I'm a repeating 6-time Alabama State Champion. Next year, I'll either take my taper a little more seriously and not officiate or just forget the taper and swim it tired. But I'm not going through the trouble of shaving just to stink it up again.
Next Month: Top ten watch... will my 1650 time make the preliminary listing this year? Or, will a missing pool measurement or unlisted event result knock me out? Stay tuned!
Updated June 23rd, 2014 at 01:25 PM by pmccoy