10 x 25 shooters w/fins @ :40
4 x 50 single arm fly @ 1:00
10 x 25 burst dolphin kick + cruise @ 1:00
4 x (25 AFAP fly from a dive + 75 EZ) @ 4:00
-- Went 12 highs rolling on the :59. A noodler cautioned me that I was cheating and would be DQ'd if I did this in a race. lol
1 x 100 AFAP IM w/fins, :54
6 x 50 w/fins @ 100 pace @ 2:00
odds = fly-back, 25s
evens = back=breast, 28s
4 x 50 backstroke kick w/fins @ 100 pace @ 1:30
-- only under to 12.5
-- went 24 highs
8 x 25 pull w/parachute
-- 4 back, 4 breast
Still trying to fight off cold. I seem to recall I had a sickness taper last year before the Sprint Classic. Hoping to just do a quickie 5 day drop taper this time.
Rant: Why do the obese noodlers always claim the deepest lanes at the pool?! They can just as easily float and aqua jog in the 5-6 feet lanes. I walked in today and the 4 deepest lanes were all taken. Moreover, sharing a lane with them is impossible because of their girth. So 4 people effectively take 8 spots.
NE Champs info:
Updated October 15th, 2012 at 11:34 PM by The Fortress
Mon Oct 15th, 2012
Swam Fast Fri, did not blog
did not swim Sat or Sun
SCY UT Swim Center main pool
5:00 - 6:30 dove around 5:05
Swam with Mike, Keith, & David
beside Todd, Larry, Jeff & Gull
assigned 2 rounds of (400, 100)
3 x 50 on 32
3 x 50 on 32
100 IM pretty
3 x 100 on 1:05
3 x 100 on 1:05
assigned: 200 IM pretty
did: skipped it to change suits
3 x 200 on 2:15
3 x 200 on 2:15
300 IM pretty
think it was 100k 50 drill
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX
It is rare I a have a bad swim; here it is:
Actually, it is one of those swims that is going to happen every so many hundred races. I totally slipped on the blocks! It was one of those, oh crap, am I going to clear my back foot off the front of the block???!!!! And then an embarrassing spruce goose smacking landing. Actually, I had a good swim part, even though I lost the entire best 15 yards of the race (off the blocks and first 12.5 yards) and had to basically creep back up from everyone's knees to gut my way to a 4th in the heat. So the bad was that there is no way to recover from that poor a start. But the good is that I didn't hurt myself and I still executed the swim bits pretty good - I didn't panic and I didn't give up. Still kept to the 1/1 breathing and strong finish to eek in competitively with my heat. Overall, i'm still glad I went; I was not in the mood to even go to the meet but went because it has been awhile since I raced.
So, what can I do? Well, nothing really. That was really fluky. I think my timing was ever so slightly off - I think I tried too hard to get off the block with my front foot too soon, and thus left the back one "behind", and that is why it slipped, and why I couldn't salvage the dive with my front leg, because it had taken off too soon. So just a bit more emphasis with making sure the sequence is well-timed.
Not sure. Most likely a local A meet so that I don't have to travel. Not my favorite order of events, and I may end up doing a 100 event - whatever is the most convenient in the order of events. I'd like to keep it short and in/out in 3 hours or less roundtrip.
Alterations to training? Not really. I'll probably continue with what I have been doing and doing very sprinty bits with very modified in between stuff. I don't think I need to do more or less, just to stay as consistent as possible with what I have been doing.
Swam w/ Dave, Dave, Ray, Meredith, Roger, Aundrey, Leah, and another age grouper. Felt fairly good for having played soccer yesterday. My knee is a little tweaked but nothing to complain about really. Back is doing exceptionally well.
600 Warm up
5 x 300 - 4:30
* Odds IM
* Evens Free
8 x 150 - 2:30 Stroke/Kick/Free
8 x 75 - 1:15 Sliding IM
8 x 37.5 - :40 (?) IM Order (Snappy turns)
5 x 100 Pull - 1:30, Descend (1:12, 1:10, 1:05, 1:03, :59)
250 Cool down
I'll admit it! After doing only 800 meters of warmup I did not warm up or down before or after any of my events. I did the HOT Shower warmup! So today is my day to actually warm down some. I still think I might need some more but another meet this coming weekend with the kids.
500 free kick w/zoomers every 3rd lap fast
8x25@1:00 shooters w/zoomers
200 torque drill w/paddles, bouy & snorkle
3x200@3:00 free w/paddles & bouy EASY!
200 free kick w/zoomers
300 free w/zoomers EZ
Total 2500 yards
I headed over to Spokane as a passenger today in a carpool with other teammates. Very nice relief, because I was exhausted. We left town @ 5:00am. I went to sleep at a good time for the early wakeup, but around 11:00pm last night the phone rang and I ended up talking with my old college friend about his son's seizure situation that is just now getting started. He was looking for any help/advice that I could give from my experiences. Well, that call was over an hour, and by the time I got back to sleep it was around 12:30am or so.
I felt pretty good with my warmup prior to the meet, getting ready for my IM heavy day today. It felt to be a good day coming, but I've also been dealing with a headcold all week, and still have pressure in my head that kills me underwater, or when my head goes upside down (like in flipturns, or the starting position on the blocks). Still...when it's time to race, you do what you can!
400 IM - 4:40.10
This was a decent race. It was about the same time as I did in a USAS meet at the same period last year. I know I took my fly out very relaxed today, and that my backstroke could use a little more work. Breaststroke felt really short and my pullouts were shallow. Free coming home was decent, but I was just tired overall.
100 IM - 1:01.17
My fly felt pathetic here, but my backstroke I took about 12 SDKs and was told I popped up just short of the 15 meter mark. I guess the kicking at practice is helping.
Breaststroke was blah...freestyle coming home = strong!
100 Free leadoff of 400 Free Relay - 54.60 (26.21/28.39)
Decent speed, at least better than my effort last weekend at BAMFest: 55.23
My team enjoyed being out to a lead on the relay, but it didn't last long. At least we now compete in the 35+ category, so the don't about it so much anymore.
200 IM - 2:30.75 (100% active cooldown - still was a clear leader in the event)
I wasn't feeling great to be able to give 100% effort in ALL my races today, but I still got up and swam them for my team's points that go toward the season points total.
50 Fly in the 200 Medley Relay - 25.5ish???
Originally I had no intention of racing fast in this one, but...
Our team was on the verge of getting lapped by the neighboring lane. Our breaststroker was finishing at virtually the same time as their flyer.
So it was ME (fly), vs. HIM (free) in an impromptu race for glory. I knew he was a decently fast guy in freestyle, and we were already starting the verbal jabs at each other on the blocks about making this a race. My swimmer ended up touching a 1/2 second or less ahead of them, so I had a slight takeoff lead. On the turn he ended up pulling even with me, and we raced home. I ended up outtouching him by 0.04 seconds, so we weren't officially lapped in the race. It was pure fun, and my teammates said there was a lot of screaming from the crowd during this 'race'.
***200 Fly - 2:10.31
This was a decent effort. Originally I wanted to go faster, but it wasn't happening today. I missed the LMSC record by 1.5 seconds, which will be a cakewalk the next time I race it.
***Prior to the heat of the 200 Fly event, our coach (at the meet director's request) made a small announcement about Peony Munger's history with the event, and her over 1000 1650 of fly that she'd done in practices over the past years. She ended up swimming up until about 3 weeks prior to her passing, doing at least 200 yards of fly in the past 3 months every day. Her body was succombing to "cold" in the water more than anything, but she was determined to fight on to the very end. She will be well remembered in our area, and we (as an LMSC) now have plans to OVERLOAD the 200 SCM Fly (as many as capable of completing the race, or attempt to) at the upcoming SCM meet in Sandpoint, ID in her honor. The meet happens to be on the day before her birthday, a day in which we traditionally all swam at least a continuous 400 Fly in her honor. I now have to get my entries changed since I already entered the meet with other events.
200 Free - 2:03.36
This wasn't a "loafing swim", but it wasn't a 100% effort either. I knew I was toast at this point of the meet, but I didn't want to look like a wimp for cooling down 2 events in the meet, so I decided to go for a strong negative split race.
I took it out easy, began accelerating going into the 100 turn a little. Hit the 150 turn and came off with 6 dolphin kicks out the mid-pool, then the 175 turn with 5 dolphin kicks off the wall with a spring to the finish.
Oh yeah, I don't do those "wimpy SDKs" either. Mine are full blast kicks from the core rather than "toe/ankle flicks" SDKs that I've seen done before. I honestly wasn't even tired doing this type of swim. Had I gone out hard at the beginning it would've been a lot more painful.
Overall, a decent meet. I'm still going to have to rest hardcore this coming week for the NW Zone meet though. I'm tired, I'm sick, I need rest (and clear fluids). I'm also probably only going to be swimming Day 1 of the NW Zone meet as well, and throwing Day 2 under the bus.
rehab ex, 15 min
total ab machine, 120 x 3 x 15
pec flys, 55 x 3 x 25
wrist curls on cable machine, 30 x 3 x 25
reverse wrist curls, 20 x 2 x 15
explosive leg press, 190 x 3 x 15
glute isolator, 50 x 3 x 8, each leg
good mornings, warm ups, 75 x 1 x 8, 80 x 3 x 8
cable ball twist, 45 x 2 x 15 each side
standing power wheel roll outs, 2 x 15
captains chair leg raises, 2 x 25
Light weekend, didn't make it to the Mason practice. Started coming down with a cold on Friday night and have been trying to fend it off all weekend.
Lots of fast swimming at Pac Masters Champs and Rowdy Gaines Classic this weekend. Going to check more results!
Had a great time this weekend with my swim friends, teammates and son.
Friday was the 1500 free which was my main focus for this meet. Went 22:27.84 which was over 20 seconds faster than last year. My 25 fly was not as good. The swim was good but the start with the fin in back was causing me to go to deep on the start. Had the say issue with the 50 free on sunday but by the 50 fly I just moved the fin all the way back and did my normal track start and lowe and behold I finally got a great start.
The 800 today was 7 seconds slower than my split from the 1500. But both times were enought to break the Georgia state record.
For an event I don't even train right now my 100 and 200 backstrokes were good.
One more meet next weekend.
Rowdy Gaines Classic - my first SCM meet -- perhaps ever. We swam in the diving well, which was the perfect temperature. Unfortunately, the "warm up" pool was like 75 degrees & I avoided it. That cost me dearly, I'm afraid. Tried to "warm up" in the shower before the 200 after my disastrous 400, and it did help, marginally. Not sure I enjoyed this venue so much.
100 IM 1:25 (3 sec faster than I guessed)
100 Breast 1:40? what happened?
400 Free 5:18 (12 sec faster than I guessed)
200 Free 2:27 (8 sec faster than I guessed)
Most of those "guessed times" were sort of conversion times that I rounded up from last year, so technically I guess that means I've improved? Felt horrible in the water. Went to Universal Studios Saturday afternoon until about 8pm (6 hours) & was so bushed didn't even bother to swim on Sunday. Ah well. Next time.
Another small crowd this morning. Swam descent but didn't have much energy and felt sloppy through thr following.
500 mix up
6 x 50 kick @ 1:30
- We were suppose to hold fastest 50 free time + 15.
After two my lack of kicking really showed up.
8 x 100 on coaches whistle as a group all build.
1&2 focus only on the catch
3&4 focus only on no breath from 5yrds in
5&6 focus only on no breath within flags
7&8 3 fast strokes off wall before breathing
6 x 100 breast r/10 done as
Kick, arms only, pull w dolphin kick, swim by 25
100 fr r/10
100 50fly/50 bk r/10
100 fr r/10
100 50bk/50 br r/10
100 fr r/10
100 50br/50 fr r/10
100 fr r/10
200 IM sprint
8 x 50 @ ?
-5 were 10 sec max speed
-3 were 15 sec max speed
Try to increase distance on each rep
200 w/d plus hot tub
I like workouts that switch things up with kicking, stroke work, ect. Just felt low in the water. I guess I need to get something done around the house between watching MSU/Iowa and the big one down here SC/LSU.
Swam at HSA w/ Dave, Dave, Dave, Mary, Bob and Bob. Some others filtered in as time went on. Pretty tired today. No speed. Guess I was burn out from yesterday.
200 Free/300 Breast, drill down/swim back/200 Free
400 IM Drill
2 x 200 Kick w/ fins
3 x 300 Pull (Had trouble making 3:30 which is usually pretty easy for me w/ paddles)
400 IM Order down/Free back
4 x 100 Free - 1:45 (made 1:08-1:10)
400 Free down/IM Order back
4 x 100 Free - 1:30 (descended - 1:20, 1:15, 1:08, 1:05)
300 Free - Smooth
200 Fly - Hard (more of a survive than hard)
100 Free - fast
300 Free - Smooth
200 Back - Hard (I pulled)
100 Free - fast
I got out here to go coach soccer. Everyone else stayed for one more round of the above doing breaststroke for the 200.
200 Cool down
Swam at Huntsville Natatorium with Dave B, Dave M, Peter, and some of the Hsv group. Swam pretty hard and felt pretty good.
3x300 Free w/paddles
400 Free (5:30)
4x100 Freeeon 1:45 (held at 1:15)
400 Free (5:20)
4x100 Free on 1:30 (1:15-1:16)
3x300/200/100 - 1st set went 4:15,2:40, 1:14, 2nd set went 4:15, 2:40, 1:17, 3rd set went 2:45, 200 Back wPaddles - 3:00, Free 1:14
2x100 Back w/paddles on 1:40
5x50 Free on 1:00
5x50 Back on 1:00
got into the pool at 0530. Not many in the pool. Had a lane all to myself. Not until the end of my workout did someone swim in the lane next to me. She was fast and effortless during her warm up. helped me keep pace which is what i needed to finish out the swim.
I feel pretty good after last night's run. my wind is coming back and i felt strong int he water.
8 x 200 s / 100 k
400 Free DPS
400 Kick w/ board "social kick"
400 Free Pull
this part here took about 25 minutes...the coach was doing other things with new swimmer tryouts and talking with parents and such. After he noticed (minutes later) we finished each 400 he'd give us the next one. It was a really low key workout, which was nice.
16 x 25 V-Sit Sculling @ 1:30 (went :38-:42s)
"Main Set"...kinda (John said we needed a little aerobic work to be called a workout)
12 x 75 @ 1:15 Desc.
3 Fly (desc. down to :52)3 Back (to :55)3 Breast (to :59)3 Free (to :43)Jared was leading the breast and free portion of this set, and as he was ready to leave on the final free sendoff, I said to him "if you're not under :45 it doesn't count!" Well, it worked...he went :44, and I was :43 coming up behind him.15 x 50 @ 1:00
5 worst stroke (did back)5 best stroke (did fly) :33/:32s5 free (last one :29)100 EZ
Played a game of capture the flag (or pullbuoy) with the team for the final 15 minutes. It was good times. I was able to get to the flag once...but they had some weird rules in it for getting caught too. Apparently, if their finger happens to graze your toe just a little bit, you're supposedly "caught" and have to stop to get taken to the side. So you have to make a clean break for the flag.
For my game of choice, I much prefer old fashioned SHARKS 'N MINNOWS...battledome style. As long as no one dies, anything goes.
This was a nice recovery/taper workout for me. I was pretty beat up early this week, and took yesterday off. Tonight being light, and tomorrow I won't swim either since I have to work some OT ($$$$$$). I'll then have a masters meet in Spokane on Sunday morning which should be fun. 100, 200, 400 IM, 200 Fly, 200 Free. SHould be a piece of cake.
Updated October 13th, 2012 at 10:11 AM by jaadams1
PM only SCY
"Friday Fly Day"
500 swim 4/6/2 turns
1 @ 1:45 3R/3 Full/3L/3 Full strokes
1 @ 1:20 D1-5 w/ FAST turns
8x150 @ 2:10 100 pull w/ kickboard between legs/50 FAST FR kick w/ board
1x (was supposed to be 2x but I had a recruiting dinner to get to so I only had time for one round)
8x25 @ :40 FAST FL kick under H2O
4x75 @ 1:15 25 drill/50 DPS FL
6x25 @ :35 FAST FL kick under H2O
1 @ :55 aerobic FR
1 @ 1:10 FAST FL (held :46 - :47)
But I want to go 52 in the 100 fly. My best time in highschool as a junior was a 1.00.14. Obviously I dont think that is the best I can do. I wasn't training right, actually I was training a lot of distance, wasnt eating properly and didn't have all the advantages of being an adult. So we'll see how close we are next weekend at my next meet on October 20th. I'm hoping I go a .58 next weekend but I do understand that may be a bit ambitious.... Today in practice I did repetitive 25s on 14 in practice and then three 13s, which until today I thought was impossible. I think throughtout my practice I did like 12 25's, besides the pulling 200s in between. I am still sore from yesterdays 10x 75s sprint, 11x 50s fly and 12x 25s fly with 3 25s off the block. My next goal is to maintain .13s fly and hit 12!!!!!!! I can do it!
Had a big group today with a couple high school/college kids. Swam with Ray, Megan, Danny, Roger, Peter, Dave M, Dave B, and Meredith. Felt a lot better today and held my strength pretty good throughout.
4x50 on :50
4x50 Sprint w/ :17 seconds rest
4x200 on 3:00 (2:35 - 2:38)
4x100 on 1:30 (1:15's)
4x50 on :50 (:35-:37)
1650 (I broke it down to 200's - cause I was catching the swimmer in front - took about a 5 sec rest each 200 - paced about a 1:30)
10x100 Back w/paddles on 1:40
4x100 Free w/paddles on 1:40
I got in today feeling a lot better. I hadn't done the steam room or sauna in months, but the last couple of days I've spent some time in there before and after swims to try and warm up, maybe sweat out some of the yuckies. I opted for a long warm-up today... here's the whole workout:
--1000 warm-up [Alternated 100s between drill (w/ fins) and pull].
--1K on 20:00 [this was 1000 free (17:40) and 100 breast (2:00)].
--1K on 20:00 [another 1000 free (18:00) + 100 breast; on the freestyle I did the 3rd, 6th and 9th 100s at a little bit faster pace (1:40 instead of 1:45-1:50) and incorporated flip-turns, some of which were better than others]
100 back-kick holding streamline (2:20)
I also mixed in sprint 25s (four of them) after each 1K and at the end of the work out; these were in :18-19
3500 in ?? [probably 65-70 minutes]
I'm still not real happy with the flip-turns b/c every once in a while I have a real stinker (at one point today I missed the wall altogether... whiff!), and I'm not convinced that I'm gaining much if any time on the ones I do stick pretty well. Open turns maybe slower, but at least they're consistent. I'll keep at it, and may even work on the dolphin kick (my goal on turns is usually to keep my legs as streamlined as possible so as not to create any drag... the idea that they might actually be a source of propulsion is a little foreign still at this stage!).
Scotty wants to get in a 6 x 500 on 10:00 workout tomorrow. It will be a good opportunity to maybe time trail myself on the 500. I think we're going to have to get that in a little earlier than we have been swimming on Saturdays this fall... tomorrow is family day at the Y: water zumba in the lap pool at noon and then family open swim after than!
6 x 50 fly drills @ :20 RI
10 x 25 shooters w/fins @ :40
10 x 25 burst dolphin kick + cruise @ 1:00
10 x (25 AFAP from dive or block, rolling on :59 + 75 EZ) @ 3:00
2 fly (12 high)
4 back (12 high)*
2 breast (16s)
2 free (12 flatish)
* Experimented with a different start in back. Lately, I've been flat backing a lot of my starts. Not enough back arch or toe flick or something. Today, I tried leaning back further ala Coughlin or Noriko. This causes me to go deeper, but I had a cleaner entry for 3/4 starts. Though I think this might work better with a throwing your arms straight back kind of start. Mine go to the side (see blog avatar). Also, with a deeper start, I need to be more careful about kicking up to the surface on time to not blast past 15 m. Not really sure which way is actually faster ...
2 x (broken AFAP 100 w/fins + 200 EZ)
-- break :10 @ 50 & 75
-- fly, :49
-- breast, :56
-- wanted to do another but was engaged in a long convo by a lifeguard
30 x 25 burst + cruise dolphin kick on back w/fins @ :30, cruised #16
-- wanted to do some parachute work, but had to get home to Lil Fort.
I wasn't at all tired from yesterday's AFAP efforts, so went for my 4th HIT workout of the week. The ultra kick set seemed to take forever. Not sure if I'll do a recovery swim this weekend or go to Mason Sunday am with Teen Fort.
My elbow doesn't feel too badly from yesterday's jab. The doc said it would hurt 2-3 days and then feel much better. It kept me up some last night, but even now feels better than before. No healing, but less pain.
Increased pool depth recommendation:
Interesting article on breaststroke technique:
-- I definitely use the wide elbow approach.