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 12:25 PM by pmccoy
My knee has been having issues when I push off walls, basically when it is straight. Did manage a good swim yesterday with my 200 Free, 200 IM was ok considering my knee and the 50 free STUNK!
Today back to distance day. It was suposed to be easy recovery but I was feeling strong.
500 free kick w/zoomers
2 rounds R1 w/paddles & bouy R2 w/strapless paddles & bouy
3x200@4 free descend went R1 3:18, 3:11, 3:08 R2 3:15, 3:08, 3:02
200@5 back easy recovery
400 free easy w/snorkle and 6 beat kick
Total 3000 meters
This is the second time I made finals but it wasn't in 200 fly which most kids and adults don't want to do twice.
My 100 free was about the same as last year 1:18.58. The 200 back was also about normal at 3:22.81. My 50 back was 44.80 in prelims and 44.58 in the C finals those were my third and forth fastest times! I actually thought I went slower in finals but that was not the case. A rather successful day.
I must say my body does not recover as well. Might need some
I had a restful nights sleep, thanks to some cooler temps and delightful evenings of late. Used some sets from a kiefer.com workout with the group today:
200 swim/100 kick/200 pull
4 x 25 build (choice)
300 Pull (every 4th lap FAST)
4 x 75 on :20sr (25 mod/25 FAST/25 mod)
4 x 50 on :20sr (focus: streamline, 2 hard strokes, cruise)
400 swim (peek halfway, neg. split) <- did IM (5:44)
2 x 30 second Vert Kick into 25 sprint then 25 easy back
12 x 25 on :30 (odds = easy, evens = fast)
200 loosen and out
(Masters/Rec/2400 yds/75 min)
Nice practice today with Greg, Kevin, Rebecca, and a new face - Sheryl. She is a twice a week early morning swimmer that Rebecca recruited to practice with the team - I am very impressed with her as she did half of the sets above and did a great job!
I got home and headed to Applegate for their community day. The VT Baptists have a huge bouncy house, popcorn and snow-cone machines, cornhole-type games, and other "festival" things that can be rented out for events like this. With my pastor in the hospital, it fell to Herb and his crew to set everything up, so I helped to eat some food, man the popcorn machine, traffic control in the bouncy house, then the take-down crew. Another beautiful day and a great time to help add some fun to the celebration there, and we left man arrived with a horse to give the kids a ride.
There is an age group B/C meet at our pool this weekend so the pool was setup for scy. I had a good nights sleep last night and did my normal Saturday routine which included an extra large cup of coffee before practice(it's the only day I treat myself to coffee before I swim). I was feeling pretty peppy when I arrived at the pool and as I arrived I saw many of the age groupers going off the blocks on there main set and I immediately jumped to the conclusion the masters would be doing something similar. Tom then told me my set today was 6x1s. I assumed he meant 6x100s best average and told him that would be great only for him to explain what he was after on the 6x1000s. I actually don't mind 1000s in practice but was definitely caught off guard on this one. I was the only one doing this today which made it mentally very tough. I was also in a lane next to one of our most talented masters swimmers(former national champion) but also one of our most chatty swimmers. So today's workout had a large aerobic portion to it with the final 2x1000s swum as descending swims with instructions to drop to pretty quick times. Between 1000s I tried avoiding the chatty chatty stuff and just got on with the workout, which mentally was pretty tough.
1000 with snorkel
1000 swum as alternating kick and free by 50
1000 swum as alternating kick and back by 50
1000 descend by 100 with 10 seconds rest at each 100
1000 descend by 200 with 10 seconds rest at each 200
This workout took about 75mins. I loosened up on the first 1000 but by the middle of the 3rd 1000 I started to stiffen for some reason and felt hideous until the end of the fifth 1000. On the last one I worked pretty hard and ended up going 2:02 on the last 200. This was a weird workout in the sense that I had every feeling you could imagine. At first it felt like a recovery workout, then I stiffened up and it was hard, then as I tried picking it up on the round with 100s and had no speed followed by the 200s where I felt good. I think the hardest part of this workout was the mental side of just sticking with it.
After this I lifted and did my normal 3 rounds going 10,8,6 reps per exercise per round at 80%,max and fail. Once again I focused on my legs.
3x(leg press, leg extensions, leg curls, lunges, squats, lower back extension)
Completed my Lochte-esque drylands this morning - moving the pellets from the driveway, down some tables into the basement, then restacking all 4 tons. This year with the three girls and my son, we did it all in about an hour. 200 x 40# bags - I was in the basement lifting each bag and tossing to Preston to straighten out on the pile - my hammies are squeaking now :/
After getting cleaned up I took the crew to the local diner, the Blue Benn, for breakfast. I forgot how great the food is, and the large portions for a very fair price. I had the garden scramble with toast and homefries and was full all day.
In at noon for an easy swim:
200 Fr/200 Bk/200 IM drill
kick swim pull with snorkel (used AP with swim and buoy with pull)
050 100 200
100 150 300
050 100 200
4 x 75 on 1:15 (kick, IMO fast, pull
200 easy and out
(Solo/Rec/2350 yards/50 min)
Spent the afternoon helping my daughter clean the inside and out of her car; a nice time together and her car looks great. I think the battery on my motorcycle needs to be replaced, as it is not holding a charge when I take it off the trickle charger (it's at least six years old, so probably due).
Busy day tomorrow: after practice in the morning, I'll represent my church at a community day in town (bouncy house, popcorn/snow cones/horse rides) until 4, then off to the high school track for the Relay for Life. Sunday is looking a bit less rushed, although I will be preaching at church because our pastor needs gall bladder surgery on Monday and has been in the hospital since Wednesday. My first time leading the service, and I'm following his message from last week about being a hearer and doer of the Word with some observations from Paul in Philippians 4:8-9. Now to get a key to open the front door!
They got the temperature down to 79.8 better than the 81.5 this morning. Swam my best 800 free in over 4 years with a 12:07.90.
I am going to work on holding this pace for my full 1500.
Tomorrow I have the 50 back, 100 free and 200 back. Can I recover by tomorrow morning? Good question we will see.
3 X 100 2:00 1:45
2 X 150 2:45 2:30
Two rounds. Round 1 intervals left, 2 right.
5 X 100 kick 2:30
Second 50 fast
3 X 100--strong-- 2:00
1 X 100 easy 3:00
Four rounds, choice.
2 X 400 pull 6:00
Negative split both
WARM DOWN: 4 X 50 easy
Had to take Traumeel tablets from the get-go (ah well, I'm still better than I was 2 weeks ago!!)
600: 100 free, 50 back repeat
400 of drills
3 x 200 pull w/20 sec rest between
300 kick (abandoned the board on last 100 thanks to my back)
4 x 100 breast/free @ 1:40 (the ONLY person on the team to do breast/free)
6 x 150 w/zoomers: 50 free/50 back/50 free @ 2:30, desc 1-3, 4-6
4 x 100 pull @ 1:40
Total: 4500 LCM
Last day at my current job. Bittersweet feelings about this. I will miss the people I work with here (won't miss some of my "problem-children" patients tho), but really excited to start a new chapter w/new people and new experiences, learning new things (like, hey, they are sending me to Botox camp in 2 weeks!). This definitely seals the coffin on lunch time swimming for me, except on the weekends, though.
Found out on Monday that a sweet friend is getting divorced - no more morning swims for her - she won't have the necessary childcare. Sooooo, suddenly my little problems seem rather insignificant now. SO grateful for a loving husband, wondrful children and a supportive family.
Our coach was out today and I was asked to write up the workout for everyone so I ended up getting to the pool a little earlier than usual. I had a good nights sleep and finally the legs are starting to feel a little better; they are not pain free but I don't feel like the tin man when I walk any more either.
The pool was setup as LCM and today was was shorter than usual but had a good amount of high intensity work.
400 free with snorkel
6x50 catchup on 50
3x(1x50 free on :35, 2x100 on 1:20, 3x50 streamline kick on :55) with 30 seconds rest between rounds
8x50 fast kick with fins on 1min
4x200 perfect swimming on 3mins
4x50 AFAP from a dive on 2mins
i was holding 31-32s on the 50 on :35, 1:07-1:09 on the 100s and 50s on the kick. This set was hard work, but I got going and by the end it felt ok. The 50s kick with fins I was holding 32s other than the last one where Nikki decided to do her Sammy save up and I picked it up and went 29. The 200s were swum easy. The 4x50s I felt awesome and went 27,27,27,26. Despite being tired after a long couple of weeks of training I feel strong and I am swimming surprisingly fast for this time of the season for me which all bodes well for worlds. One more week of regular training and then we have our camp followed by our taper. It's hard to believe worlds is only 6 weeks away.
Updated June 20th, 2014 at 09:57 AM by StewartACarroll
Not sure if I will make the cut for the 800 free but am hopeful. Of Course the water is hot at 81.5 which I complained about yesterday to the guards. It was beautiful the beginning of the week, why do they have to screw it up? The Chatham County Aquatic Center needs to get their act together if they want to continue to have meets there.
500 free kick w/zoomers
10x100@2 free held 1:45's for most long and loose last one in 1:35 staying comfortable.
100 back build each 50 into the turn
4x50 from block 15m sprint
300 free kick w/zoomers
100 breast kick to loosen my knee
Total 2700 meters
20 x 25 flutter kick on 0:50
500 easy with fins
7 easy starts from block
Swim/SCY/Solo @ Pitt
4 x 25 shooters w/fins
6 x 25 burst + cruise @ 1:00
4 x (25 AFAP from the blocks, IM order + 25 EZ)
-- about the same times as yesterday, maybe couple tenths faster in free
4 x (25 AFAP dolphin kick w/board & fins + 25 EZ) @ 1:30
-- went 10 mids
1 x 50 AFAP + 150 EZ
Then, inspired by this post: http://swimswam.com/3-ways-improve-kick/, I did a long kick set. It's not often you'll see me do 15 x 100!
3 x (5 x 100 kick w/fins) @ 2:00
-- descend ##1-4 to pretty fast, #5 = EZ
R1 = backstroke kick (1:10, 1:05, :58, :55)
R2 = flutter kick w/board (1:15, 1:10, 1:05, 1:01)
R3 = dolphin kick on back (1:12, 1:08, 1:04, 1:00, kicked through a cramp on the last one)
-- Was pretty beat after that set ...
8 x 50 DPS w/paddles
odds = back
evens = free
I can't recall the last time I've been over 4000 ... I guess when you do those longish aerobic sets, you rack up more yardage. I agree with the article that dedicated kick sets -- especially for dolphin kick -- can improve your kick. I disagree with USRPT in this regard and think that's one reason why MA has sub-par UWs. There was a recent article on Swimswam about college recruiting and it said many coaches look to see if a swimmer can hold 5 x 100 kick @ 1:30.
Very excited about the trip. We're going to start off with 5 days in Venice. We rented a flat with friends in the Rialto area. We're stating off with a brunch at the Hotel Danielli overlooking the Grand Canal. We also have a night booked with Row Venice, where you learn to row the gondolas and they take you to the non-touristy bars and restaurants. We're planning on day trips to Verona and Padua as well. No, I will NOT be swimming in the canals in Venice!
I lifted last night and once again focused on my legs despite the residual muscle pain from Monday. I did the normal 3 rounds with 10,8,6 reps by round at 80%, max and fail by round.
3x(leg press, leg extension, leg curl, lunges, squats, lower back extension)
Despite almost falling out of bed my legs felt better today than yesterday morning. Weird how that worked out.
Todays workout out was hard and i initially appreciated the long warm down but even it hurt when I was doing it. The pool was once again setup for LCM.
500 free with snorkel
12x50 kick on 1min
6x(50 free on 45, 100 free on 1:20, 50 free on 35, 50 easy on 1min)
4x400 swum as 100 catchup, 100 over kick, 100 pull no paddles, 100 easy on 5:45
i was holding 33s on the 50s and 1:07-1:09 on the 100s. Everything else was swum aerobicaly.
1 X 200 3:30 3:30
3 X 100 2:00 1:45
4 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 300 kick 7:15
4 X 50 kick--fast-- 1:15
1 X 200 IM--strong-- 4:00
1 X 100 easy 2:15
8 X 150 pull 2:15
1-4: negative split
5-8: last 50 fast
WARM DOWN: 4 X 50 easy
Weights first, as per usual on Tues & Thurs. Starting to feel tired again from weights, after nearly a month off (funny how I didn't feel rested when NOT doing them, but now that I'm back at the gym, my arms feel sorta tired - whatever)
Using warm-ups & cool-down to incorporate drills - encouraging muscle memory. Really trying to develop a more hip driven freestyle, rather than shoulder driven. I think I noticed somewhat of an improvement in speed w/out the increase in effort yesterday. Today I couldn't tell because I was swimming solo, "beside" the team - I just can NOT do dry lands on the concrete deck - it's too hard on my old body. So I go to Kinetix first, and arrive about 15 minutes before everyone jumps in, and since I have to get out ~7, I just go solo - which is boring, and makes it difficult to stay motivated. I'm so grateful I have people to swim with at least 3 x week. If I had a Saturday swim group, I would so abandon these early morning solo swims on Tuesday and Thursday.
10 x 200 @ 3:15, w/50 easy after #3 & #6 (halfway down & back)
My back is definitely better. Not perfect, but better. Was too lazy to get out of bed last night & take my celebrex & zoloft (which happens about every other day, lol) and haven't had to take the Traumeel since yesterday morning. Hope it holds and I can avoid re-injury, or hurting something else for a LONG time.
Meet starts tomorrow and I have no energy so I went with it. My left knee was hurting but after the breast kick it seemed to loosen up enough to swim a decent breaststroke.
500 free kick w/zoomers
200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
200 back as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
200 free as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
200 breast as 100 pull/50 kick/50 swim
500 free w/snorkle and 6 beat kick
4x50 from block 15m sprint/35m easy free alt fly/free for sprint
Total 2500 meters
wood chop on cable machine, 30 x 2 x 15 each side
good mornings, 75 x 1 x 8, 80 x 3 x 8
push press, 60 x 4 x 6
kneeling ab crunches, 120 x 1 x 15, 130 x 2 x 12
seated row negatives, 90 x 3 x 8
explosive leg press, 195 x 2 x 15
explosive leg extension, 90 x 3 x 15
straight leg raises on dip bar, 2 x 10 -- this is harder than just hanging
squat hold for :30 w/25 lb plate overhead
I drove to the Mt. Lebanon outdoor pool after this with the intent to get in a short swim. But it was mobbed. There was no parking in any lot or anywhere nearby. First hot day of the summer, I guess. So I went back home and hung out with Lil Fort. We made a delicious fresh strawberry pie with berries we had picked on Sunday.
Wednesday: Swim/SCY?Solo @ Pitt
4 x 25 shooters w/fins
8 x 25 burst + cruise @ 1:00
4 x (25 AFAP from the blocks, IM order + 25 EZ)
-- rolling on the 59.5 or so
-- fly (11), back (12), breast (14 high), free (11)
-- had a horrible breakout on free
20 x 25 back w/fins @ 100 pace
-- UW 15 m, trying to hold 12s
-- went 11s on the first 5, which made the remainder of the set more difficult than usual
20 x 25 back kick w/fins @ 100 pace
-- trying to hold 11 high-12 flat
-- UW 15 m
20 x 25 breast w/fins @ 100 pace
-- held 14s on all of them
I was surprisingly not too sore from weights in the pool today. My 25s from the blocks were pretty darn fast. I made it through three USRPT type sets. I must say I'm feeling a bit bushed after that. I don't think I've ever done three of those sets before. I'm trying to get one more swim in tomorrow before I take off for Europe on Friday. Getting so excited!
Back doing so much better today. I did have to get out after the first 600 w/up and take some Traumeel tablets (LOVE that stuff!) but either it went to work really fast (it does that) or I'm actually recovering (fairly possible, since it's been 2 weeks). Did pretty well on the 100's, which is actually an improvement from my usual lately. Could be in part because of the cooler water. They've got the aerators going and it's like 80 or 81 in the water (awesome!).
5 x 100 P @ 1:30
500 something (don't remember)
15 x 100 @ 1:30
500 kick locomotive by 25's
10 x 50 @ :50
100 cool down
I might not have everything right here - can't remember exactly what we did, just that I did enough at the end to make an even 5000 LCM.
I've been making myself get out of the water as close to 7am as possible, and seeing how fast I can get myself dressed (etc.) and in the car by 7:30, because I start my new job on Monday, and it is twice as far from home as I've been going, so I'll need to leave earlier. Don't want to give my swim time, so I need to be efficient not only under the water, but above it as well. (hehehe, pun intended )
*Biorhythms Physical 66% & heading up; Emotional 77% & heading down
coming in ~ 24 on #1, holding 26's thru out - felt good, it was hard, but not exhausting
Updated June 18th, 2014 at 08:44 PM by Celestial
Left shoulder a little loose so I need to take it real eay leading up to Saturday.
Only two other teammates will be going to this meet, so it looks like there will be no relay spirit - sheiβer!
Did about 1500 today, one start from block with fins, drills, vertical kicking, and easy swimming.