I'm glad I did my Girl's Holiday 5K yesterday! This morning the AG kids were unexpectantly swimming at FPAC during our time which left us with 3 lanes for everyone. I had a nice swim this morning but couldn't have done yesterday's solo workout with a lane full of buddies!
Sunday, July 3:
**1,000 LCM Freestyle
**Super 1,000 Set @ 1:00
**800 IM (Fly with zoomer's on)
**12 X 50 Free @ 1:00
**400 IM (Fly with Zoomer's)
**12 X 50 IMO in sets of 3@ 1:15 (Fly with zoomer's)
**200 Free Pull
**200 Flutter Kick
5,000 LCM--Started off with a bang and fizzled at the end!!
Nasti's had a great 4th party last night at FPAC! Fireworks provided by "3 Finger Dick and Associates" and food provided by all of us girls!!
This morning I pretty much did this with people here and there. People were coming and going so you just worked with whomever was in your lane at the time.
**1,000 LCM Freestyle warm-up swim
**2 X 500 Free @ 9:00 (1st pull / 2nd swim)
**10 X 50 Free @ 1:00
**4 X 100 (IMO) @ 2:15
**200 IM easy cd
I hope everyone is having a great 4th of July. I am heavy into yard work but currently on break (or strike!)
Updated July 4th, 2011 at 04:00 PM by Bobinator
Today was for the entire team, as on holidays we only have one practice scheduled. Today's was at the Riviera Club - an outdoor, 50 yard pool. However, because so many people showed up for practice, we did a station-oriented practice. There were three stations total:
Station One focused on open water sighting. We did Tarzan drills, sighting drills, and swimming with our eyes closed to see how straight we typically swim - and thus how many strokes we can let go by before sighting. Fun... as a non-open water swimmer, it was really nice to have sighting explained and then practiced.
Station Two was in a large area of the pool with no lane lines. Here, we did open water simulations, including practice sighting, swimming in crowds, and drafting off of other swimmers.
Station Three was back within lane lines. Since the pool was only about 4 feet deep, we did a number of drills/exercises that we never otherwise do. We did one round of 100s where we swam 75 yds and ran the other 25 yds. We also did a 50 yd swim followed by a 50 yd dolphin dive drill. We also did streamline jumps. Things like that.
While the yardage was less than a typical team practice, I had a blast - and was very excited that I decided to attend practice today. We have an open water practice on Saturday before the regular pool practice for anyone who wants to attend. I think I may actually go.... I guess time (and weather) will tell.
Enjoy your 4th!
Warm up (1200)
12 x 100/15sr
2)50 drill/50 swim
3)50 easy swim/50 swim build
- Alternated back and free; free drills were fist, 1 arm and rhythm drill; back drill was fist, 1 arm
Main Set (1800)
6 x 300/5:30 desc 1 - 3; 4 - 6
- Went 5:05 - 4:58 - 4:50; then 5:00 - 4:55 - 4:47.
100 easy choice
Pull 800 free with paddles -
with big Tyr paddles, went 12:15
100 easy choice
400 Free - FAST!!!
- was a bit tired, not very fast. Went 6:20.
100 easy choice
Total: 4500 meters
After swim went for 18 mi bike ride.
Updated July 4th, 2011 at 11:57 PM by poolraat
FAST FRI on Mon Jul 4th 2011 LCM
Happy 4th of July
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UT, main pool
6 -7:30 dove in 6:05
wore FS PRO jammer
swam with Tyler Todd Larry Jim James fike
Did easy 50's on 45 & 50
Main SET: LCM
400 fr fast for time
200 fr fast for time in heats
100 fr fast for time in heats
50 fr fast for time in heats
50 fl fast
2011 South Central Zone LCM Championships INFO
Jul 22 - 24, 2011 in
Shenandoah (Houston), TX
4 hard practices in a row.
On Friday the kids did dive 50's at the end, so I got out kinda early:
10 x 50 on the :50
4 x 4 cycle speed play
5 x 100 pull no paddles on 1:40
100 free, 2 x 50 free, 100 free, 2 x 50 free, 100 free w/paddles and fins all out. Plenty of rest - did a 1:17 on 100 #2, & a 1:15 on 100 #3!! I was pretty happy with that!
200 breast/free by 50
On Saturday, they were doing broken's from a dive, again, got out early: ~3400LCM
Sunday, I swam at Morcom w/Jason, Hungry & his daughter Allison, & Kathy & Russ & Robin. Felt kinda tired.
600 warmup choice stroke
9 x 100 broken on the 1:40: 100, 50 on 1:10, 2 x 100, 50, 3 x 100, 50, 2 x 100, 50, 100 -- then a 100 easy
12 x 50 on 1:00 - fly, kick, fly drill
10 x 100 on 1:30 - bailed on #3 & #6 (did a 50 on #6) then put on zoomers for the last four 100's.
This morning I swam w/ATAC - probably should have skipped yesterday if I wanted to do well today:
600 pull (I was feeling really strong here)
500 fly/free by 25's w/zoomers
500 breast/free by 50's
6 x 100 fly/free by 50's on 1:40
2 x 400 on 6:00 - since my current best meet time is 5:40 something, I was a bit worried about this interval - but I made it w/15 sec to spare - unfortunately, since we had already done so much fly, and I have been killing myself off by swimming nearly every day, I couldn't do the 3rd 400 - or the kick set afterwards or whatever they did. I tucked my tail between my legs and got out. Terry goes, is that all for today? Man. How do those kids do 3 hour workouts? (And then come back in the afternoon for 2 hours more?) Guess I've figured out how they swim faster than me in the meet when I keep up with them in practice - they have waaay more strength & endurance than I do. It sucks being old.
Updated July 5th, 2011 at 08:05 AM by Celestial
3 x (3 x 50) @ 1:00
single arm fly/single arm back/scull
10 x 50 w/paddles @ :50
odds = free
evens = backstroke kick
10 x burst 25s w/fins @ 1:00
odds = dolphin kick on back
evens = dolphin kick on belly
6 x (50 AFAP fly w/fins + 150 EZ) @ 5:00
-- Went 24 high on 5 of them. On one, I slipped off the wall on the turn and went a 25.
-- Breakouts were dicey as usual.
5 x 100 @ 1:45 warm down
My quads were still sore to the touch upon arriving at the pool, but I was determined to re-start sprint work. Happily, my times were pretty good and indicated I hadn't lost too much raw speed, though I didn't feel like I was blasting on all cylinders. My stroke also felt choppy. But that didn't worry me overly much. I can smooth that out with some easy speed or 100 pace fly.
Planning on hitting the gym and doing my Girls Holiday 5K today. I will focus on technique as usual. Might do a set for my 100 back today.
Attached are a few more pictures from Valletta, Malta.
Happy 4th everyone!
Happy Day Before the 4th!
Today we went on a hike, see how beautiful:
Then, Part II of Silverthorne Outlet shopping
Dinner at Fatty's after two who will not be mentioned strongly vetoed mom's cooking for a third night in a row.
Upcoming swim meet; A LCM Invitiational
Chosing between two meets after that, both at Conroe ISD: South Central Zones or USA Sectionals. Most likely the latter due to schedule of the 50 free.
Sun July 3rd
Swam a men's 160 - 199
4 x 100 fr relay
With Tyler mike & chris
The wr was 3:48 & ar was 3:40
Here's how we did
TB 26.40 28.96 55.36
MV 25.92 28.87 54.79*1:50.15
AR 26.38 29.70 56.08 *2:46.23
CE 25.04 27.33 52.37*3:38.60*
I felt like I kicked too hard on the 1st 50
my legs were dead from 75 on in
I had a nice relaxing swim at Brighton Beach today. It was my kind of summer beach day—cloudy, cool, even a little drizzly, no one much on the beach. (The lifeguards also seemed to be enjoying a low-key beach day, perched on the chairs in their rain gear.) The water was cool and very clear, and there were lots of moon jellies out—we could see them actively swimming along underneath us, just below arms reach. It was a beautiful and peaceful sight. Occasionally I would spear one as I reached into the water, but they came right back off, so I didn’t end up with jellyfish-kabobbed fingers. Good thing.
There were just 2 CIBBOWS swimmers at the beach when I got there, and 2 more came as I was getting out. I swam an easy 1˝ miles with my friend Cara (she had already done a 3-mile loop, and stayed in for more after too!). After I got done swimming I floated a bit in the shallow water where I could see the bottom. I watched a few spider crabs skittering about, and then saw a skate swim by underneath me. Very cool!
My local paper ran a story on open-water swimming today that featured the upcoming 8 Bridges Swim. There’s a picture of me in it--the CIBBOWS folks today said that they recognized me even without the caption, from my awkward left-arm entry that the photo so clearly depicts. (I wish I could say that the picture was taken at an odd angle, or that that it is an uncharacteristic motion for me, but in fact that’s just what my stroke looks like at this point—it’s still very much a work in progress.) It was very cool to see the article in print—glad to see OW swimming in this area getting some media attention, and Chaos getting some well-deserved props for his swim accomplishments and his role in creating the 8 Bridges event!
Happy 4th everyone! I think I’m taking a rest day tomorrow—this is the start of an easy week of training for me as I rest up for my first 8B stage swim on Friday. For those of you doing the virtual July 4th 5K workout, kudos to you--I’ll be with you in spirit, if not in actual yardage!
First of all, let me just say - the meet was a BLAST! I had a great time. I got to see many swimmers I haven't seen since either last year's Fall Classic (also at the IUPUI Nat) or Y Nationals. And, as the first meet hosted by Indy Aquatic Masters, the meet seemed to go off without a hitch. It did go really fast - so they put in an additional 10 minute break - and was over just before noon. YAY to my new team for a meet well done!
As for me and my swims, well....
Swim #1 - 50 Back - 45.83
Ugh... but it's backstroke. It's a stroke that hasn't really improved since I first started swimming almost two years ago. Even during warm-ups, one of my teammates who I rarely see told me that my hips were rotating funny. Guess that's something to work on. I am just happy that I can finally feel where the catch is supposed to be. One step at a time... my backstroke is definitely a work in progress. Not happy with the swim, but not surprised.
Swim #2 - 50 Fly - 37.42
In reality, I was hoping for a faster time (a USMS LCM qualifying time to be exact), but I'm not far off and it's definitely do-able in a year. All in all, the stroke felt great. I was able to keep a 3 stroke to 1 breath pattern up until the last 15 meters when I switches to a 2 to 1 pattern. Felt good - apparently looked really good to my coach. All in all, after feeling really slow and tired in the water at practice all week - and not taking any time off or resting at all before this meet, I swam a time that was just off my fully tapered Y Nats time. Happy with this one.
Swim #3 - 50 Free - 34.97
Again, I was hoping to be faster and get the qualifying time outright, but it's close enough that I'm confident - especially based on how I was feeling prior to racing in this meet. Much better breathing pattern maintained for most of this 50 too. I know people say you shouldn't have to breathe at all during a 50 - and I laugh. I have, however, gone from breathing every stroke to breathing every 6 (which is what I was able to maintain for almost the entire 50). Making progress there. Overall, happy with this swim.
Swim #4 - 100 Free - 1:19.09
This race started off well when I remembered to head to the opposite side of the pool from where all my other races had started. And, I remembered to flip turn AND COME BACK! Other than that, my plan was to swim the first 50 strong, build the 3rd 25, and be ALL OUT for the final 25. Not so much. By the final 25, my legs were burning something fierce. Not quite sure how I should have swam it differently and think the last 25 especially is where the lack of rest really caught up to me. Happy with this swim? Not exactly. Upset with this swim? Not exactly. Just really not quite sure what to make of this swim. Guess it's back to the pool to continue working on form, breathing, and stamina.
All in all, this was a great way to begin a long holiday weekend. And, last night, my husband and I picked up his daughter from the airport. She will be with us for the rest of the summer!
Saturday... it was a good day! Enjoy your swims and have a wonderful and safe holiday!
I am a firm believer in not attempting any hard core/yardage training during vacations. It takes away from the other fun stuff, like how fast I can do Colorado's Largest Human Maze at Peak 8 fun park! My legs are still sore!
Between the four of us, we won 2 pinwheels, 1 jumping frog, one gummy jumper, 1 disk shooter, and mom took one for the team and won the snake-on-a-string!!!
Thur, 6/30 13 hour drive to Breck, Co!
Fri, 7/1 Peak 8 Fun Park & Shopping
Sat 7/2 Breck Recreation Center and Silverthorne outlet shopping and Target
400 warm up mix strokes
200 kick, broken by 50 w/kickboard
200 kick, broken by 50 back/sides
100 swim, broken by 25
100 assertive fly ie, don't get in my lane, broken by 25's
This is typical of what I do when I go on vacation. This trip I am much better about stretching in the AM and PM for about 15 minutes. I do the Dara Torres Resistance stretching exercises, as well as my own combination of yoga inspired stretches. I have been doing the DT video exercises religously since I bought it, several years ago.
While it's not a lot in the water or on land, I am usually pretty good about "not losing it" or "crossing over to the darkside" or "having to start over again" when I return from vacations.
Andf now, for my pledge of excellence. Not not swimming related.
I do solemnly swear, as an extreme couponer in training, to never forget my coupon book again.
Best extreme buy of the trip so far: photo frames, originally $5.95 marked down to $.50 and with entire store 20% off, they were $.40 each!!!!!!!!!!!!!
Got a short swim in down at the outdoor pool yesterday as follows:
400 Reverse I.M. as follows:
100 free, 100 breast kick, 100 back, 100 fly kick
200 breast kick
400 kick on side with fins
Early in the evening, did a 2 mile run with son at an easy pace for a total time of 18:45.
Bikram Yoga, 90 minutes:
Just went to yoga today. It wasn't as bad as I expected either. I didn't even fall out of my fav "wounded crane" position. I could tell I didn't stretch at all of vacation though.
Had to get up very early to take my 2 jet lagged girls to the Sat. summer league A meet. Mini hadn't been in the water since March, but swam respectably. Lil Fort had a great meet, including winning the 50 free from an outside lane.
Psych sheets for Auburn Nats are out:
Still somewhat disappointed the meet isn't larger. Who needs short days in Auburn? I forsee some pre-dinner naps.
Attached are 5 pics from Malta -- fishing village and the Blue Grotto.
Planning a sprint workout for tomorrow. Hope the body agrees. Quads are fairly sore from yesterday's jumping and dropping.
Updated July 2nd, 2011 at 09:36 PM by The Fortress
200 swim - all free
200 kick - IM order no board, all on back
200 drill/swim - IM drill
200 pull/scull by 50's
More warm up
10 x 50
2/1:00 build, 1/55 strong
2/1:00 build, 1/50 stronger
2/1:00 build, 1/45 fast
- around 45 on the builds, others went 43-41-39
Main Set (3000)
6 x 500's set/9:00
1 - 200 free/100 back/200 free - 8:25
2 - 50 back/400 free/50 back - 8:35
3 - 50 free/50 back/300 free/50 back/50 free - 8:30
4 - 100 free/50 back/200 free/50 back/100 free - 8:15
5 - 150 free/50 back/100 free/50 back/150 free - 8:35
6 - 200 free/100 back/200 free - 8:35
6 x 100 w/Fins Alternate flutter and dolphin, - 1, 2, 5, 6 on back, 3, 4 with board
Total: 5000 meters
After swim went for 45 minute bike ride.
This is shaping up to be a busy week-end! Yesterday I got up and ran for 42 minutes; I had to stay home for the remainder of the day due to house painters painting the doors and needing to leave them open. I did a variety of sundry dry land work around my house throughout the day while tending to the cats and dog.
Our pool filter cracked and broke yesterday late afternoon, not exactly what you want to hear after you've just sunk 50K into the house in the last 2 weeks. Strangely enough Marty has a friend who manages the maintenance of several neighborhood pools. Phil offered to find us a used one quite possibly for free. After driving cross-town to pick the thing up at a pool supply warehouse the owner came out and said he didn't have the right kind of "used" one so he gave us a brand new $1,000 filter pump! I'm not sure how this all came to be but I think we owe Phil a big favor!
Today I swam early a.m. at the Monon with some buddies. I have a funeral to attend early and a wedding to attend later this afternoon. As much as I dis-like rising super early on a Saturday morning I went for it! I felt sluggish, choppy, and never really got in to a flow state during this workout.
I missed the warm-up:
**4 X 100 free (50 drill/50 swim) @ 1:45
**4 X 200 free (alternate Pull/kick 200's) @ ?
**easy 200 swim IM
**8 X 25 free @ :30 (alternate easy/hard)
**4 X 400 @ ?
1st-All free straight
2nd-4 X 100 @ 1:40
3rd-400 free straight
4th-2 X 200 IM @ 4:00
**8 X 50 alternating Swim/Kick Freestyle @ 1:00
3,600 scy with a quick hop-step out to the car in an effort to get ready in a timely manner for the memorial service.
I hope everyone has a wonderful 4th of July week-end! Happy Birthday USA!
Nasty crick in my neck just wouldn't go away. Things went slow today but I got though another 6000+ meters. I'm over 36000 for the week which is likely the most I've ever done in a week before. Might do a little more tomorrow but it won't be much. Pool is open for swim teams on Monday so I'll sneak in with the Madison swimmers to keep the distance up.
100 Br Pull
400 Kick down/Drill Back
400 Kick w/ Fins
200 Fly down/Drill back
4 x 50 Free - 1:30 Hard
4 x 100 Free - 2:15 Hard
4 x 50 IM - 1:30 Hard
8 x 50 Kick easy/Hard
100 Pull Free
100 Pull Breast
100 Pull Free
100 Pull Breast
3 x 100 Choice sprint - 3:00 (Free 1:19/Br 1:37/Free 1:17)
4 Times through
* 50 Kick - 1:00
* 100 Easy - 2:00
2 x 50 (25 Sprint/25 Easy)
100 Cool down
I had a good workout with Asphalt Green Masters this morning:
800 lcm warmup (400s, 200k, 200p)
8 x 100 (50 various scull drill/50 swim)
8 x 120 IM w/ phantom walls (did this in the middle of the lc pool, turning with no walls)
8 x 100 @ 2:30, done as 2 x (100 fly kick on back, 100 fly kick on right side, 100 fly kick on left side, 2 x 50 fly swim @ 1:15)
8 x 300 FR/BK/FR @ 5:20
HS hi row, warm ups, 180 x 1 x 5, 190 x 1 x 5, 200 x 3 x 5
overhead squats, 60 x 3 x 10
box jumps, 2 x 10
altitude drops, 2 x 10
knee tuck jumps, 2 x 10
TRX knee ins, 10 -- got kicked off. can't use this except with trainer. nice way to make $$$ off their club members ...
total ab machine, 120 x 2 x 10
bench press, 90 x 1 x 5, 100 x 4 x 5
Drove right to pool ...
16 x 25 shooters w/fins
10 x 50 free w/paddles @ :50
4 x (3 x 75 kick w/board and fins) @ 1:30
1 = 1st 25 fast
2 = 2nd 25 fast
3 = 3rd 25 fast
-- did dolphin and flutter kick
8 x 50
odds = torque speed drill
evens = scull
6 x burst 25s @ 1:00
--wanted to do more, but was getting calf cramps
I got stronger on vacation apparently! The 200 I did on the hi row today is my prior max (I think), and I did 15 reps at that. The bench press was also pretty heavy for me. I guess reversing my prior neglect of the upper body is paying off.
And the swim felt much better than I anticipated as well. Though I think my legs were fatigued from the kicking by the end. I was probably also somewhat dehyrated from the flying, etc.
So all in all not a bad return to training. Though between the workout and the lack of sleep the last couple days, I'm feeling pretty knackered right now. Looking over my flog, on vacation, I got in 5 drylands sessions, 5 ellipse sessions, 1 swim and tons of walking in the 13 days I was gone (2 days traveling). Though I'm not 100% sure I recorded everything. But only 11 total swims in June ...
I got an email about Auburn Nats saying that only 688 swimmers were entered in the meet. That seems really low for such a fast pool. Isn't that approx the same attendance as Puerto Rico last year? I guess no one likes LCM anymore? Lots of people taking the summer off? Does anyone know when the psych sheets are out?
Right now, I'm mulling over how much to taper. Only 34 days until the meet begins (for me). I will likely stick with my usual 3 week taper and just drop weights the first week and then taper my swimming for 2. That gives me just 19 days (through July 20) to cram in speed work. Hopefully, not all my speed has deserted me in the last 2 weeks. I should probably review what I did before Indy Nats in 2009.
Simple distance workout today. Was a bit boring.
4 x 300 @ 30sr
1) 300 free easy
2)300 IM - kick/drill/swim by 25's
3)300 kick - 150 on side w/snorkel, 150 on back
4) 300 Free @ 80 - 90%
3 x 400/7:00 ds
- with buoy and big paddles. Went 6:10, 6:00, 5:50
Repeat following 2x:
4 x 25/30 fast free - 5,4,3,2 breaths by lengths
Easy 50 Free
Total: 2700 meters
Oh shi_! One day of vacaschway and I forget about something dear to my heart, the "Girl's Holiday Challenge 5K!"
I'm going to do my swim on the 4th!
Here's what I'll do (I'm making this up as I go along).
I'm doing this LCM and outdoors!!
**1,500 Freestyle wu and swim in zen mode.
**Super 1,000 @ 1:00 per 50 I.
**10 X 50 @ 1:00 Free
**12 X 50 IMO @ 1:15
**8 X 150 (Broken into 50 Kick / 100 pull IMO) 3:00 I.
**200 IM cd speed
I'm hoping for Nasti egg sandwiches after this practice!! This was about as easy of a 5K I could come up with @ LCM. I don't think it will be too boring either.
Happy Birthday USA!!!!!!!!!!!!!!!