Swam with Peter, Dave M., sally, MAry and a couple of others at the Huntsville Natatorium. More kick than usual and I actually did the IM sets as IM (they were only 25's, but still that's new for me).
4x50 Free on 1:00
4x100 Free on 1:25 (1:25's again, maybe I can start lowering my interval times)
4x50 on :50
4x100 on 1:30
200 Free w/paddles
8x25 IM order on :30
4x200 on 2:50 (had never done faster than 3:00 interval - swam at 2:45 pace)
4x50 on :50
8x25 IM on :30
4x200 Back w/paddles on 3:10
ZONES Day 1 Sat Aug 11 2012
I was entered in the 400 IM last night & opted to skip it & just stay home
I entered the 400 FR thinking I'd do a 50 or 100 split request. Then found out the touch pads at the far end weren't hooked up. So I got up and swam the 400 Fr, did 350 easy speed, 2 beat kick then 6 beat kicked the last 50
67.81 4:41.90 2:21.57
50 BR 34.57
Went a little faster than Omaha
Was entered in the 1 fr & skipped it
50 BK 29.02
Yes! Very happy with that
I went 29.50 at Nats so that's a big improvement
Looking back I was dumb to swim the 4 free & 50 BR, because my priority was the 50 BK & 100 BK relay lead off on the 4 x 100 medley with
BK me, 49
Whitney said my splits were
BR David Guthrie 52
FL Jim Sauer, 55
FR Mike Varozza, 45
Honestly wasn't happy with my time & felt I could have gone faster, but it was my 4th swim of the day. I should have prioritized & skipped the 4 FR & 50 BR. The pool was warm around 85 degrees & the air on deck was in the 90s, doors we opened at each end of the pool
But we did break the 200+ men's 4 x 100 WR which was 4:27.93 so we're all pretty psyched about that.
Tomorrow I've entered the::
800 fr (in case I wanted to do a split request)
50 FL & we have the
4 x 100 fr relay with David, Mike, & Jim
The WR is 3:54.63
Right now I plan on skipping the 8 fr & 2IM
To rest up for the relay, but the FL is right before it
Updated August 11th, 2012 at 10:22 PM by ande
16 x 25 shooters w/fins @ :40
-- 8 back, 8 belly
5 x 50 caterpillar fly drill @ 1:05
3 x through w/fins
300 kick ultra done as:
12 x 25 @ :30, approx 18 yards fast & 7 cruise
5 x 50 stroke @ 150 ish pace
1 x 50 AFAP
Ultras = flutter kick w/board
50s fly, approx 28-29 ish
AFAP fly, approx 24+, slipped on turn
Ultras = dolphin kick w/board
50s breast dolphin (3 strokes per 25), 33-34
AFAP breast, 28ish
Ultras = dolphin kick on back
50s back, 27-28ish
Skipped AFAP 50, no more AFAP left
16 x 25 w/parachute @ :45-1:00
8 swim, 8 kick
The sun did not shine until mid afternoon here, so I took myself off to the Y. I was braced for crowds, but it was less crowded than yesterday. I think I even caught a glimpse of a couple masters swimmers as opposed to triathletes. The main set was fairly exhausting. There is only a trad pace clock, so times are only approximate.
My baby turns 20 today ... In shock. I'm just glad he seems so happy.
That's "High Volume Training Maui Channel Swim Style" for those without the secret decoder ring.
Since I have not blogged since March, let me catch you up on my training. I have not done any serious training since March, but my stroke has changed considerably.
Based on the feedback from Coach Mike and Dr G at the WCM Camp, I really started to work on catching earlier and accelerating through my stroke, the key suggestion to accomplish that being to rotate more through the shoulders to the hips. The rotation was critical, allowing me to get in an arm position that allowed EVF and shift much of the pulling workload to larger back muscle from the shoulders and arms. On the negative side, I don't think this will do anything to help my sprint speed. Working on this was about 2-3 months focused on drills (aka, goofing off while everyone got ready for two Nationals) and maybe 6 weeks of building some endurance back.
On to the set! I was reading pwb's blog and saw his horrendous set ideas (50x100s, 25x200s, 10x500s) and thought, 10x500s is incredibly boring, that is probably a good set to do before swimming between islands.
But now I had the idea of doing something incredibly boring as preparation for a swim that is a relay with six people where everyone starts with a 30 minute leg, then does 10 minute legs until they finish. My rough guess is our relay will take about 6 hours, which works out to a 30 minute leg and 3x10 minute legs each. Sounds like a set to me.
No warm up (although I get to swim to Lanai from the boat, so maybe I should have done one)
Main Set #1
- 30 minute swim - 2200 SCM
Main Set #2 (repeat 3 times)
- 100 back ez
- 10 minute swim - 750 SCM
- 100 back ez
In the real relay, I will have 2.5 hours rest after the 30 minute swim (I am leading off) and 50 minutes between each 10 minute swim, but I think a 100 ez back is close enough for simulation purposes. Mild foot cramp in the last 10 minute swim so I don't think I had another 10 minute swim in me. I feel pretty good, but I am not in the aerobic shape I was in the fall of last year. That was a harder longer swim than anything since March. My preparation for the Waikiki Roughwater last year much more serious.
Heat is not always good. Apparently after I left last night from coaching one of the regulars who was soaking in the hot tub for a while left and went into the locker room to go to the sauna. Someone found her in the sauna but it appeared she died in there. Too much hot is not good. Need to hydrate!
Hot pool today but I managed. It was really hard to get moving.
8x50@:15RI odds torque drill evens scull drill w/snorkle
8x25@1:00 burst + cruise 4fly 4free
4x(25 no breather + 25 EZ)@1:15
50 fast went 35
4x50@1:15 free descend 1-4 went 44, 40, 37, 35
100 broken at 50 for :15 went 1:15
4x(25 no breather + 25 EZ)@1:15
100 AFAP went 1:16 happy with this
300 free kick w/zoomers every 3rd 25 tombstone
Total 3000 yards
Updated August 11th, 2012 at 05:30 PM by Donna
Another workout with Jared. He's a good training partner to have. Not quite up to my speed and endurance yet, but he's getting there quickly. Much easier to get back into shape at 19-20 years old I guess. I'm soooo old now at 35.
Straight 600!! WTF??? Thanks Jared...
I ended up leaving about 50 yards behind him and was going to try to meet him at the finish, but wasn't able to. We were both moving pretty good here. Felt like my college days when we used to race the warmups!!
1 x 400 Free Pull (went 4:45)
1 x 100 Breast stretch out
5 x 200 Free @
3:10 (went 2:22)3:00 (went 2:21)2:50 (went 2:19)2:40 (went 2:17)2:30 (went 2:12) Jared wanted to do them all on the 2:45, but I countered with this descending interval. Not as boring that way.
It's been a while since I've done a good 200s set. This was nice.
6 x 100 IM @ 1:40 (went 1:20/1:18/1:17/1:17/1:15/1:13)
100 Free AFAP from a push (went :59)
my quads were tingly on the second 50, on the verge of cramping, and I couldn't kick as hard as I wanted to...still not too shabby
100 EZ and out
Another 1.4 mile jog + 1.7 mile IG ocean swim
3 mile walk on beach + 20 minutes of yoga with my sister
3 mile walk on beach
Finally dragged myself to the Y.
8 x 25 shooters w/fins @ :40
14 x 50
Odds = single arm fly
Evens = smooth backstroke
16 x (25 AFAP + 75 EZ) w /fins
-- 8 on 2:00, 8 on 2:30
Odds = kick
Evens = swim (fly & free)
8 x 25 shooters w/fins @ :40
I am being a slug at the beach. Apart from taper, this is the most sluggish I remember being in a long while. Its an hour round trip to the Y, which does not appeal much on vacation. And the Y is crowded with triathletes. I figued I should do some one speed work while I was there to counter the IG ocean swims. It was too rough and windy to hit the ocean today anyway.
My elbow is no better despite the relative rest. I'll have to deal with it when I get home.
Back to sipping margaritas!
Updated August 10th, 2012 at 07:36 PM by The Fortress
Swam with Peter, Dave B, and Dave M. Shared a lane w/Keith but he was swimming his own work out. Also swam with Cameron and Charlie - it was their last day - back to college. Found out I used to play Senior Baseball with Charlie's dad.
Dave reversed Ray's typical work out by doing the shorter yardage first. Only used paddles for 500 yards of back stroke. Swam 100's fast (for me), 200's ok, but 500's slower than I want. The rest was decent. Also swam the most distance since since May.
6x50 on :50
5x100 on 1:45 (1:15 - 1:17)
8x200 on 3:00
2x500 on 7:30
5x100 Back on 2:00 (descended my speed through the set down to 1:30)
5x100 Back w/paddles on 1:40
5x100 on 1:30
At home with Susan.
300 IM kick-drill-drill by 25
4 x 100 @ 1:40 gentle descend free
Set I (1200 / 2200)
16 x 75
* 1-4 @ 1:20 descend
* 4-8 @ 1:10 strong
* 9-12 @ 1:20 descend
* 13-16 @ 1:00 strong
Set II (1000 / 3200)
4 x 25 @ :35 underwater SDK w/fins
4 x 100 @ 1:30 dolphin w/fins
4 x 25 @ :40 underwater SDK w/fins
4 x 100 @ 1:30 flutter w/fins
Set III (1000 / 4200)
5 x 200 @ 3:00 pull, breath every 5 strokes, descend. 1-2 buoy only, 3-5 buoy + agility paddles
** 4300 **
Swam w/ Dave, Dave, Dave, Charlie, Cameron and Sam. Charlie and Cameron are headed back to school this weekend. Will miss them. It's been great having a larger workout group this summer.
450 Warm up
5 x 100 IM - 1:45
5 x 300 - 4:30 (100 IM/100 Kick/100 Free)
3 x 500 - 7:30
I think I did 6:15, 6:10 and 6:20. Pulled the last 2 (buoy only).
200 Cool down
Long course tends to lead itself to distance or fly so that will be my friday ritual.
500 free kick w/zoomers every 3rd 25 tombstone
4x400@7:00 free w/paddles descend 1-4 went 6:24, 6:18, 6:08, 5:57
200 free w/strapless paddles
300 kick w/zoomers
300 free EZ w/zoomers long and loose
total 3400 meters the most I have done in a single workout in a long time
2 sets of 12 @ 25 lb.
2 sets of 12 @ 15 lb.
Dumbbell split squats
2 sets of 10 each leg @ 2 x 30 lb. dumbbells
[i]Sit-ups on the incline bench[/]
2 sets of 10 @ 30 lb. (EZ curl bar)
Explosive leg press
1 sets of 10 @ 200
1 sets of 10 @ 220
Seated leg curl
2 sets of 10 @ 100
Santa Clara Swim Club Masters - SCY
* 4 x 75 @ 1:20 - 25 kick + 25 build + 25 fast. IM order no free, by round
* 1 x 100 @ 1:40 IM
* 4 x 50 @ :50 - 25 drill + 25 swim IM order by round
* 1 x 100 @ 1:30 free
2 x 200 @ 2:45 pull w/buoy and agility paddles
6 x 100 @ 1:30 kick w/fins, 1-3 flutter, 4-6 dolphin
** 3900 yards **
It only took me 5 days to figure out how to resize photos to fit onto my albums here.
Last Saturday I swam in the Point to La Pointe 2 mile swim race in northern Wisconsin.
I'd originally planned to camp in one of the Forest preserve campsites, but they were full! I had to settle for a Comfort Inn in Ironwood, U.P. My 5.30am wakeup on Saturday morning for the race was too early to make my own waffle. Disappointed, I had a McCoffee and a granola bar and headed to Bayfield for my first ever immersion in Lake Superior. It's the big lake I call Gitcheegloomy.
Here's the crowd at the starting line.
Point to La Pointe is a "wetsuit strongly recommended" race, but I'd managed to get permission from the race director to swim as God intended, in all my pale wobbly glory, with nothing between yours truly and the Great Lake except a thin layer of sparkly red nylon.
The entry fee for Point toLa Pointe was almost $90. There was a great hoody included but I got even more value for my money by swimming the route marked by the black line below. The water was 72 degrees and very smooth. Just a slight ripple on the top. Someone at the finish line told me there was a sunken house somewhere along the course, which had fallen through the ice during an attempt to drag it to the island one winter. Glad I didn't see that!
I took over an hour to swim the 2.1 miles. Hmm. I obviously didn't swim hard enough and couldn't summon up even a little reflux to comply with the finish line commandment to hurl in a garbage bin.
Here's me posing in front of the course, after I'd finished. My hooded towel earned me a lot of envious glances.
I did a little hiking alone the lakefront by the Apostle Islands after the race and saw some sea caves! I guess they're really lake caves...
I enjoyed a much longer hike in the Black River Falls area the next day on my way home, probably because I'd been able to have the Comfort Inn's make it yerself waffle for breakfast.
I highly recommend Point to La Pointe. It's a very scenic swim, which is great for a slow moving tourist like myself. For the super competitive, there looked to be a lot of competition. Lots of skinny triathletes. There's no separation or even indication in the results of who wore neoprene or not, but I knew that going into it. There were no shortage of kayakers and support boats, and the whole event seemed very well organised.
I'll do it again! but hopefully without this song playing over and over and over in my head
[nomedia="http://www.youtube.com/watch?v=9vST6hVRj2A"]"The Wreck of the Edmund Fitzgerald" - Gordon Lightfoot (HD w/ Lyrics) - YouTube[/nomedia]
Today was another pool tourism outing, this time to the 12-lane 50m outdoor beauty at Van Cortlandt Park in the Bronx. It was a glorious morning for a dip in this pool, which is surrounded by woodlands and cross-country trails in this extensive park. I swam with Hannah, John, Michael, and Tony, and the five of us had an end lane all to ourselves--we had enough room to circle or to swim cosily side-by-side (the norm during lap swim here).
In honor of the park's famous cross-country course, not to mention the sculpture that marks the finish to that course (see below), we did a couple of hare-and-tortoise themed sets. Here's how it went:
400 lcm warmup
200 "slow and steady"
2 x 50 sprints, with ample "napping"/rest in between
[We did the first of these together, then divided into two groups for the last two. "Tortoises" did 200s while "hares" outsprinted them on the first length,
rested for 100+, then tried to sprint them down on the last lap. Dialogue was for the whole interspecies gridge was improvised..]
Tortoise-and-hare II: 300m
[We swam in a line, with the last swimmer sprinting past everyone to take over the first spot. Mixed results on this one.]
Various 50s (dolphin dives, easy free, the required 2 lengths fly) and lots of socializing rounded out the session. I love pool tourism!
Mon Aug 6th, 2012
Zones are 2 days away
I'm not going to race on Friday
Swam Tue & Wed
Lifted: Tue & plan to do my last lift today
Lately my lower back/ left hip's been hurting, it's quite distracting
LCM, Mabel Davis pool
swam with the taper lane
6:00 - 7:30 dove in around 6:10
~ ~ ~ ~
did around 4 or 500
did some sprints and easy swims
my left leg/hip's been hurting more lately and it sucks
~ ~ ~ ~ ~
2012 Meets & Events
Sat Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
2012 South Central Zones
Meet Info / Entry Form
Very grumpy about workout & workout conditions today. Started off by having the pool SCY this morning, instead of LCM as expected. THEN, started to feel rather sick to my stomach around the 12-1500 mark. Waited about 4 minutes & was able to continue for some yardage, but not quality. Went back at lunch to make up for it - and got pulled out for thunder & lightning after 150yds. Some days its just not worth it to get out of bed.
600 - 100 free, 25 back/25 breast
3 x 200 P no paddles, w/snorkel
12 x 50 kick, no zoomers: breast, fly, free (boy am I a slow kicker)
4 min rest
6 x 100 on 1:25 P
2 x 300 breast/free
Total: 4000 SCY
Plus the 3 x 50 at lunch.
I'm SO tired of all this rain - lets send some of it to the midwest, where they actually want & need it!
Got a good almost hour long swim at lunch.
4 x 300 (100 sw/ 100K/ 100 sw)
4 x 100 (50 fast / 50 recov)
by the time the 600 hit my swim become a circle swim and a sustained sprint.
for some reason the lunch swim was packed. almost no parking and the lanes had 3-4 people.
500 Mixer (swim, kick, pull, drill, scull)
3 x 100/1:50 desc
Set #1 (1000)
4 x 50/10sr breast pull w/ fins – dolphin kick
Kick: 1 x 300 – choice
1 x 200 Free/30sr, build smooth to strong
1 x 150 IM/20sr, strong transitions
1 x 100 back/20sr, strong
1 x 50 free/1:00, strong to fast
Set #2 (900)
9 x 100/2:00
100 @ 80 – 85%
100 AFAP broken :10 @ 50
Round 1 with fins - went 1:27-1:13-1:45
Round 2 with fins & paddles - went 1:28-1:13-1:40
Round 3 swim - went 1:31-1:23-1:45
Total: 2700 meters
Woke up to a brilliant lightning display to the Southeast this morning. Checked radar. It was 40 miles away and headed north. I headed to the pool knowing that we would be delayed. They let us in about 15 minutes late... not too bad. Swam w/ Roger, Dave, Charlie, John, Sam and a couple others.
400 warm up
6 x 50 - :50 IM Order/Free
5 x 100 IM - 1:25
Made these but I was hurting on #5. Pretty sure I can make 6 next week.
4 x 50 Kick - 1:10 (IM Order)
4 x 50 Pull - :55
4 x 50 IM Order - :45
6:00 Easy fly (Made 350 yards)
100 IM - 1:45 / 100 Free - 1:45
100 IM - 1:40 / 100 Free - 1:40
100 IM - 1:35 / 100 Free - 1:35
100 IM - 1:30 / 100 Free - 1:30
100 IM - 1:25 / 100 Free - 1:25
100 IM - 1:20 / 100 Free - 1:20
75 IM - 1:15 / 75 Free - 1:15
75 IM - 1:10 / 75 Free - 1:10
75 IM - 1:05 / 75 Free - 1:05
50 IM - 1:00 / 50 Free - 1:00
50 IM - 0:55 / 50 Free - 0:55
50 IM - 0:50 / 50 Free - 0:50
50 IM - 0:45 / 50 Free - 0:45
50 IM - 0:40 / 50 Free - 0:40
25 IM - 0:35 / 25 Free - 0:35
25 IM - 0:30 / 25 Free - 0:30
25 IM - 0:25 / 25 Free - 0:25
25 IM - 0:20 / 25 Free - 0:20
100 Cool down