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  1. 4|3|16 SCM

    warmed up

    6 x 100 fr on 4:00 - 6:00
    • 1:30, :18, :17, :17, :18, :17


    3 x 25 fr + turn + breakout and 2 strokes on 5:00

    10 x 22.5 on 1:00 as 15m fr + turn + breakout and 3 strokes

    25m AFAP flutter kick 0:17

    Filmed the stuff above to figure out what my problem is during my turns (they need work). I'm wasting time transitioning into the flip and once the feet are planted I waste time before I push. I also miss my timing most of the time, either too close where I shoot towards the bottom, or even (less often) too far where my legs are already locked



    I don't have my exact times from the meet yesterday but know as much as I need to LOL

    My 50 fr yesterday was way too slow - I didn't see the guy to my left going in, but he was right there ahead of me off the wall. I was like ??? We rolled on opposing sides so I could see in clear view my slowness, so I got distracted, lost my patients, and ended up breaking out too deep and recovering my arm under water. I swam like a madman trying to regain what I lost, but lost time can't be regain - 25.8. Joel said my breakout looked excellent, but what he didn't see was all the mayhem that went on underwater, he saw me hustling my arse off trying to regain what was already lost lol.

    My 100 was worst, like over 3 seconds slower than what I swam just 40 days ago! I messed up all 3 turns. Last Feb I only messed up one turn.

    My 50 breast was 2 hundredths slower than Feb

    PB in 1IM, but it was also a personal first - 1:14. The back to breast suicide turn went perfectly because I've been practicing that. But I just can't seem to land fl and br into the turn right to make good transitions. Need to work those. My Coach said when I fly I'm way to high out of the water - so high out that my chest was surfaced lol! That's what I get for not doing this stroke at practice. These are mistakes kids make, not 50 yr olds.

    The 25 yds fr I tried starting in an awkward manner: A grab start with feet in gutter, one inch deep of water and my hands grabbing the edge, up and back, from behind. There was a guy in my heat that false started and fell in, which, in addition to how everyone was lined up ready to go, made me laugh, and I never managed to start on time. I ended up with a time close to what I have timed myself doing from a side dive at practice, but for 25m.

    For the 25 fly I just didn't breathe and went 13 something with a from the gutter, swinging-arms style start

    Also did the 25 br

    I need to keep my mind focused and my nerves at bay during swim meets. I also need to fix my turns which means I need to travel to a pool to workout in that has turn markings so I can get my rhythm back.

    I am not worried about yesterdays performance, maybe a little disappointed, and I'm glad it happened so I can have a clear picture of what I need to do. But I did indeed have a sincerely fun time swimming poorly. Seriously. The 25's were a blast, I think everyone enjoyed doing them, even with handicapped starts.




    Drylands today

    5 min @ 9mph on treadmill. That hurt since I haven't ran in several weeks

    Weights - worked legs, chest, back, hips, and core. Did stretching

    Updated April 4th, 2016 at 12:10 AM by __steve__

    Categories
    Uncategorized
  2. In-the-water Relay Exchanges

    by , April 3rd, 2016 at 06:00 PM (Rules Committee Blog)
    In-the-water relay exchanges are more common in masters meets than other federations. The rules for relay exchanges include some key differences between USA Swimming and USMS. With championship season upon us, it is a good idea to review the rules for relays that involve in-water starts.

    Question: For relay in-water starts, the rulebook says the relay is disqualified if a swimmer loses touch with the wall before the preceding teammate touches. Does this mean that USMS does not allow the swimmer in default to go back and touch the wall after the incoming swimmer touches the wall?

    Answer: If the swimmer starting in the water loses touch prior to the exchange, but corrects their position prior the incoming swimmer making the touch, this should not constitute an early take-off.

    Per rule 101.7.3-F, if the swimmer loses contact with the wall and then the incoming swimmer touches the wall, the relay team shall be disqualified. While USA Swimming has specific wording that would allow the swimmer in default to correct their position after the touch, USMS does not have the corresponding wording. This is a key difference between USAS and USMS rules noted in the summary of rules differences in the appendix of the rule book.

    Question: For in-water starts, it looks like USMS requires the swimmer to have one hand and one foot in contact with wall for individual events and the relay lead-off swimmer. USAS rules only say one hand. What about the 2nd, 3rd and 4th swimmers on relays with in-water starts?

    Answer: The foot contact requirement is listed in the forward start rule in 101.1.2 and in the start commands in 103.8.5. We don't explicitly list this requirement in 101.7.3, however in 101.7.3-F, we say that the team of a swimmer whose feet have lost contact with the starting platform (ground, deck, or wall).....should be disqualified. Therefore, all relay swimmers starting in the water must have at least one foot in contact with the wall prior to the exchange, not just the lead off swimmer.

    Furthermore, since the rule references the feet losing contact with the wall, the officials should look at the touch of the incoming swimmer and the feet of the outgoing swimmer. The outgoing swimmer could be in motion or remove a hand from the wall, but the feet cannot lose contact with the wall prior to the incoming swimmer touching the wall.

    Question: USMS rules say that for freestyle events, the start can be forward or in-water backstroke starts. Just to make sure I have this right, that would also mean for a freestyle relay event, any of the relay swimmers could do an in-water backstroke start, correct?

    Answer: There is no rule which would prohibit use of backstroke start during a freestyle relay exchange.
  3. Ohio State Meet, Sat Apr 2

    by , April 3rd, 2016 at 11:24 AM (The FAF AFAP Digest)
    Emboldened by my phoenix like rise from mono in the nick of time for NE Champs, I made the journey to Ohio State for the Huntington meet. I was perhaps overly emboldened, as well as overly obsessed with sticking to my meet plan for the month. I did not feel quite 100%. I tried to compensate for some fatigue with extra caffeine. Then I just felt tired but wired. Still, even though I felt a little off, shutting it down in the pool for the last few days really helped. I swam some very fast in season times -- no doubt due to an assist from a super fast pool. The meet went quickly and clocked in under 3 hours. My events were all swum in about 2 hours.


    50 back, 27.43

    This event just felt labored the whole way. My legs felt quite tired -- probably from my last hard drylands session. I had decided to try taking 7 strokes the first length instead of 8 (I seem caught between 7 and 8.). This resulted in a major glide into the turn and a poor push off. I feel like that cost me a few tenths. Honestly, I expected to be a good half second slower and was pleasantly surprised when I saw my time. But I felt dead afterward and had a hard time getting my heart rate down.


    50 breast, 32.84

    I had a very good start and executed fairly well except for my walls. I had to short stroke both walls. Because I don't race breaststroke all that much, I have no idea what my stroke count is or should be. I just know that, in the past, gliding into the walls has killed my momentum. This race felt like a breeze compared to the 50 back. And my time was only .04 off my tapered PR from 2013 nationals. Was stoked with this time, which was .4 faster than my time at the Sprint Classic (where I had good walls). This is only the second time I've been under :33.


    100 IM, no swim

    There were only 8-9 heats between 50 breast and 100 IM. I just couldn't do it. I felt very tired and went to lay down on my yoga mat for half a hour to reboot. In retrospect, if I had wanted to swim 100 IM, I should have skipped the 50 breast. Not a big deal, and then I had some real rest before 50 fly.


    50 fly, 26.06

    I popped back in the warm up pool to wake myself up before this race and try to get psyched. I was sitting next to a couple guys who were swimming this event and had seen my 50 back. They said, "it's on!" And, well, who can resist that kind of good natured trash talk? So I got ready to swim fast. This was my best race of the day. I felt like I flew off the blocks. I wish they had reaction times posted. My UWs were good, breakouts were good, finish was good. I just had a slight glide into the first wall after taking 5 strokes, but nothing major. Was extremely happy with the time, which was again .4 faster than my time at the Sprint Classic (a meet for which I was more rested). This race felt much better than my 50 back. I'm not sure why that first race felt so awful.



    ~~~~~~~~~~~~~~~~~~~~~~~~~


    Very glad that I made the effort to race at the meet and happy with my times. 50s require a lot of racing to fine tune. I think these are all my best "in season" times. Of course now I'm wondering how many tenths can be attributed to the fin? Haha. I feel more tired from this meet than I was after Albatross. I hope I can shake off this fatigue soon. Off to the gym.

    Updated April 3rd, 2016 at 01:02 PM by The Fortress

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    Uncategorized
  4. Sat Apr 2

    by , April 2nd, 2016 at 10:39 PM (Senior Sprinting)
    April Pools Masters Meet, Jenks, Oklahoma

    First 50 of 100 free: 22.66
    50 free: 22.71
    First 50 of 100 fly: 25.86

    Had hoped to be faster. Last spring's best at Natls was 22.47. Was long on the turn on both 50s. We'll see if I can go faster later into April. That was the best pool I'll swim in, but on 50s repetition helps.

    My fly has been relatively slow all season, not sure why. Last spring's best, again at Natls, was 25.03.

    Updated April 3rd, 2016 at 07:11 PM by Doug Martin

    Categories
    Masters Swim Meets / Events
  5. Week 183 - Friday

    by , April 2nd, 2016 at 07:59 AM (After a long rest)
    i am starting to sound like a broken record. I went to bed early and slept heavy but woke up tired. Tom went pretty light on us which I really appreciated.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    12x100 free descend 1-4,5-8,9-12 on 1:20
    6x75 kick on 1:10
    12x50 drill/build back on 1min
    16x25 on :40 done as underwater, stroke IM order

    warm down
    200 easy

    i was able to descend from 1:04-1:01s on the 100s but effort wise felt like they should have been much harder. My back felt good on the 50s.

    --------------

    i received a phone call from my doctor with the results from my blood work. The good news is I am ok and have no major ailment hitch is awesome. Your mind does tricks and you worry about all sorts of possible issues. If there was any bad news it was that I have had Mono in the last 6-12 months and my pneumonia was viral not bacterial. I guess both leave trace enzymes in the blood. She said I am in recovery and just need to get more rest and be patient. When I asked her how long, she said possibly a month . I plan on taking tomorrow completely off and on Sunday I am going fishing. It's good news but I can't help feeling sorry for myself.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 04/04/2016

    by , April 1st, 2016 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and strong
    5-8: descend to fast

    1 X 400--choice/with fins

    3 X 100 kick 2:15
    1 X 100 swim

    4 X 50 choice 1:15
    Descend 1-4--#4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    4 X 50 strong 1:15
    4 X 50 easy 1:00
    Two rounds--choice
    Categories
    Swim Workouts
  7. Thursday 3/31/16

    300 w/buoy and snorkel
    200 kick
    4 x 50 drill/swim @ 60 IMO
    2 x 50 free build @ 60

    12 x 75 @ 1:20 descend in groups of 4
    - 4 free/breast/free
    - 4 back/free/back
    - 4 fly/back/breast
    100 EZ

    4 broken 200's choice @ 5:00 fast rest 10 at each break
    1- 100/50/50
    2- 75/75/25/25
    3- 75/50/50/25
    4- 75/50/25/25/25
    100 EZ
    Went back on all four but should have gone IM

    4 x 75 @ 1:20 kick only from flags into walls
    4 x 75 @ 1:20 at least 4 SDK of walls
    4 x 50 @ 60 free build
    4 x 50 @ 60 ascend

    3700
    Categories
    Uncategorized
  8. 3|31|16

    Swam daily 3|24 to 3|31
    • Short repeats on 0:20 to 3:00 with steady decrease in effort each day
    • Fins used much of the time
    • Did a few turn drills
    • Easy starts from the side
    • Avoided any kicking (unless UW with fins)
    • increased qty of drills


    Drylands
    • 2 light, high rep weights sessions
    • daily stretching

    Updated March 31st, 2016 at 05:15 PM by __steve__

    Categories
    Uncategorized
  9. Wed-Thur March 30-31

    by , March 31st, 2016 at 04:26 PM (The FAF AFAP Digest)
    Wed: 1600 EZ @ LA Fitness

    Thurs: 1500 with a couple bursts and fast 25s @ LA Fitness



    ~~~~~~~~~~~~~~~~~~~~~~


    After taking it easy for a couple days, I do feel a bit better. Still tired though, and not sleeping very soundly. I plan to wake up tomorrow and see how I feel. If I feel pretty good, I'll get in an easy swim and drive to Columbus in the late afternoon. If I feel subpar, I'll just get in a hard workout. Here is the psych sheet: https://gallery.mailchimp.com/5f749c...ysch_sheet.pdf. No end lanes in a mixed gender meet -- a real rarity! I'm right next to the meet director in the 50 back, so will be sure to thank him for the meet.

    I can't believe how fast psych sheets for nationals came out! I think this is the most competitive my age group has ever been.

    Updated March 31st, 2016 at 08:57 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout 04/01/2016

    by , March 31st, 2016 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 100 kick 2:15
    Build second 50

    6 X 100 2:15--choice
    Perfect technique swim

    3 X 200 broken @ race pace 7:00
    Broken :10 @ 100

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  11. Week 183 - Thursday

    by , March 31st, 2016 at 08:55 AM (After a long rest)
    This week has been very busy at work and I am tired. Yesterday afternoon I went to the doctor and had my blood taken; I have a nice bruise on my right inside of my arm. I should know the results today or tomorrow! My doctor thinks I am just in the recovery phase of the pneumonia but said she would test for a wide range of items. We shall see what they say. Despite getting excited about the psych sheets for nationals I may have to skip nationals if I am unable to get back to normal. This is most certainly not my preference but I am not heading to nationals to swim poorly again.

    Today was the early dryland workout and a swim. After I coached last night I headed home and went straight to bed. I had a good night of sleep but could have done with at least another 3 hours.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds. Medicine ball and power roller
    5 mins of stretching

    Swimming LCM
    400 free with snorkel
    6x50 catchup on :50
    6x200 pull on 3mins
    10x50 streamline back kick with fins on 1min
    8x50 back on 1min
    200 free


    Categories
    Swim Workouts
  12. Workout 03/30/16: evening

    by , March 30th, 2016 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Since spring has sprung we are getting a head start on outdoor cleaning. We had a guy come in and thin out some trees, remove some out-of-control compost piles, and prep for some fence installation. I've done it all before, but I was amazed that all of it was done in half a day! We'll have a clean canvas to add some landscaping that my wife has been planning for a bit. Pool tonight and no circle swimming!

    200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR/BK DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    6 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP
    100 kick

    1 x 50 EZ
    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/50 min)
    --------------------------------

    Beating the proverbial bushes for our meet next weekend. Right now we have eleven entries, and I know that everyone waits until the last minute to sign up but...I still want to make sure that we have as good of a crowd as possible. Last year we ended up with 29 swimmers, I am hoping to hit 25 this year. If you live near VT, come by and swim fast with us!
    Categories
    Swim Workouts , Planning
  13. Week 183 - Wednesday

    by , March 30th, 2016 at 05:09 PM (After a long rest)
    I went to bed at 6:30pm last night and slept all night but woke up really tired. I am up and down like a yoyo on how I feel. Today I get my blood drawn to see if this is just recovery from the pneumonia or something else.

    warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x75 streamline back kick with find on 1:10
    16x50 free on :55 at 200 race pace
    100 easy
    3x500 on 6:30

    warm down
    200 easy

    i held :26/:27 pace through #11 of the race pace set but then had to fight hard to hold :27s. My legs were especially heavy.

    I was whooped on the 500s and did not even really try pushing them. Instead I just tried keeping my stroke long.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout 03/31/2016

    by , March 30th, 2016 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    fins optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100--choice-- 2:15
    Swim all 5 strong--85/90%
    Take extra :30 after #3

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. Tuesday March 29

    by , March 30th, 2016 at 11:02 AM (The FAF AFAP Digest)
    Swim/SCY @ Sewy with Bill & Jim

    600 various
    100 scull
    2 x 25 shooters
    3 x (50 double shooter w/fins + 50 EZ)
    6 x 25 power kicks @ :45
    50 EZ
    5-6 x (4 x 25 IM order @ 100 pace @ :45 + 50 EZ) -- Jim & Bill were doing short rest 50s while I did this.
    150 REZ

    Total: 2150


    ~~~~~~~~~~~~~~~~~~


    I decided it was better to just back off for a couple days to see if that might help me feel better. Sometimes continuing to push just makes it worse. And it's not like I'm going to get that out of shape for a sprinter. So I did a very easy workout yesterday with no AFAP work. I feel somewhat better today, just still lethargic. Doing the same today. I haven't stretched in ages, so will try to do some of that as well. Hopefully, I'll feel recovered by Friday for my meet. If not, I'll enter one day of Zones. I'd just prefer to swim this weekend and then train hard for three weeks before nationals.

    Updated March 30th, 2016 at 11:09 AM by The Fortress

    Categories
    Swim Workouts
  16. Mon-Tue Mar 28-29

    by , March 29th, 2016 at 08:26 PM (Senior Sprinting)
    Monday
    300 warmup
    2x75 nb

    Tuesday
    300 warmup
    50 nb
    75 nb
    2x25 from blocks easy speed
    3 starts
    50 nb

    Tapering for a meet Saturday, April Pools meet in Jenks OK. This will be my fourth year to attend. It's a great pool, they've had several Sectional meets there.
  17. Week 183 - Tuesday

    by , March 29th, 2016 at 01:49 PM (After a long rest)
    Yesterday my throat started to hurt and after coaching last night I decided to go to an urgent care and get strep tested. My test came back negative and they think its my allergies. I ate really light when I got home and then went to bed. I slept like a log but according to my wife I snored pretty loud last night.

    This morning was my crazy early dryland and swim but officially started backing up on drylands by dropping my abs from 5 rounds to 4. I will be dropping a round per week now until Nationals.

    Dryland
    10 mins on stationary bike
    2x(3 shoulder exercises with bands)
    4x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    5 mins of stretching

    I did mainly medicine ball and power roller exercises but threw in one leg lift exercise per round

    Swimming
    400 free with snorkel
    6x50 catchup on :45
    8x50 kick on 1min
    3x(4x25 free on :35 done as open, close, easy, fast)
    10x50 free at 1000 pace with a flip(to feet) on :40
    200 easy

    I felt decent after the dryland workouts but my legs in particular were heavy. I think I tense my legs doing many of the ab exercises and need to try to relax my legs in future(easier said than done for sure). One of my workout partners and I were talking this morning about the fact that despite this always hurting we have got to a point where the level of hurt is no worse than the previous week. I think I need to take a look at what I have been doing this season and mix it up again for LCM season. I will leave those thoughts for another day!

    I was pretty tired on the swim section of this workout. Originally I planned on doing the 20x50s at 1000 pace on :45 but decided to drop the number of reps and also reduce the send off. This was a tough set but was able to go :28,:29,:30,:30,:30,:30,:30,:30,:30,:29 I was very happy with this set but it hurt pretty bad. I think on some of the :30's I was :29+ but with the flip I saw :30 lows. I am not sure if I could really even do a 500 at this kind of pace right now but with some rest starting after next weekends meet I think I will be in good shape for Nationals.

    A number of my RAM teammates from Rockwall bailed on Nationals which sucks(many for good reasons and some with excuses - but that's not for me to really say, right?), but we have a great group and will have fun with relays and the meet in general. I cant wait to start to rest after our zone meet. I am swimming a few off events at zones including a 200 breast which I can categorically say I have never done before, so will swim a life time best assuming I don't get DQ'd.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 03/30/2016

    by , March 29th, 2016 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1: moderate
    #2: 75 mod/25 fast
    #3: 50 mod/50 fast
    #4: 25 mod/75 fast
    Focus on finishes on swims 2-3-4

    3 X 100 kick 2:15
    1 X 100 swim

    4 X 50--25 fast/25 easy-- 1:15
    1 X 100 easy 2:00
    2 X 50--build to finish-- 1:15
    1 X 100 easy 2:00
    1 X 100 @ 100% 2:00
    1 X 100 easy 4:00
    Two rounds--choice
    Categories
    Swim Workouts
  19. Sat-Mon March 27-29

    by , March 28th, 2016 at 06:41 PM (The FAF AFAP Digest)

    Sat:


    2000 EZ at LA Fitness. I was too sore and tired after Friday's workouts to do anything more.


    Sun:

    off


    Monday:

    Swim/SCY/Solo @ Sewy

    Warm up:


    600 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Mains sets:

    8 x 50 burst + cruise @ 1:00-1:30
    100 EZ

    3 x (25 AFAP breast + 75 EZ) @ 3:00
    100 EZ

    3 x (25 AFAP free + 75 EZ) @ 3:30
    100 EZ

    2 rounds:
    10 x 25
    odds = 100 pace @ :30
    evens = EZ @ :45
    50 EZ

    100 EZ

    Total: 3000


    ~~~~~~~~~~~~~~~~~~~~~~~~


    I am on day 9 of this malaise and really not feeling any better after not doing much this weekend. My dr was definitely wrong that I would rebound in a couple days. It took all the willpower I could muster to do that super easy workout today. I'm sure Stewart has been in the same place. And now I don't know whether I will be well enough to swim at the OSU meet on Saturday. I wish I had a crystal ball. I don't know whether I should back off for a couple days assuming that I will swim on Saturday. Or if I should just keep muddling along and swim at a meet the following weekend. I could enter Zones or there is a chance I could swim at the Y Champs at Spire. I'd really like to get a meet in before nationals. it looks like the meet roster is almost at 1700 -- pretty popular nationals! My age group is stacked.
    Categories
    Swim Workouts
  20. Week 183 - Monday

    by , March 28th, 2016 at 01:51 PM (After a long rest)
    Despite the weather in Dallas being much cooler this weekend but still very nice I felt a little under the weather yesterday. One day I am fine and the next I am not. Still have not rebooked my doctors appointment for the blood work but plan on doing it this week.

    I slept great last night and woke up feeling a lot better. As I go going I actually felt better and better and had a good workout today and felt back to my normal self today! This is the first workout I have swum where I feel like I had another gear.

    The pool was setup LCM again today.

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x200 free pull on 2:45, descend 1-4, 5-8
    100 easy
    6x100 streamline back kick with fins on 1:30
    8x50 drill on 1min, done as 25 doggy paddle, 25 surf drill
    3x100 free on 1:30 at 400 pace holding breathing pattern, every 5 on #1, every 3 on #2 and normal on the last 100 with instructions to let rip!

    Warm down
    200 easy

    I was 2:23,2:21,2:19,2:17, 2:21,2:20,2:17, 2:15 on the 200s and felt really good. On the kick I was between 1:10 and 1:15 throughout. The doggy paddle drill as Tom makes us do it is really tough and ends up as a kick drill. He has us focusing on the catch with the arms recovering under water after the catch. The surf drill is catchup with overkick which is obviously another kick related drill. My legs were sore. I was not expecting much on the last 3x100s but was pleasantly surprised going 1:07,1:07,1:03. I was tired after the first 2 but sucked it up and I know I was out much faster on the first 50 on #3. Maybe I am not in as bad a shape as my mind told me after my last meet. If I can continue to feel better over the next two weeks I will feel better about Nationals.
    Categories
    Swim Workouts