That pretty much sums it up.
Now the extended version:
Got out of work at 11:00am so I could grab some Taco Bell chalupas for some good meet energy. The warmups started at 12:00noon, originally I was going to get in for the warmups, but I decided that I'd just hop into the deep tank later prior to the first race. I just checked in for the 800 Free and went home to get a few things done first.
Headed back over to the pool around 2:00pm, my heat for the 400 IM was set to go around 2:40, so I had plenty of time. Hopped into the deep tank and did about 20 lengths of it (the pool is approx. 15 yards across). Felt good, get ready for go time.
400 IM - 5:23.79 (+0.18 seconds from last year) It's a new LMSC record since I'm "35" now.
That event is just hell in LCM...especially since my back and breast aren't the greatest, and I'm a much better turns/walls swimmer. I usually can descend the 2nd 50 of each stroke in the 400 IM, but today just stunk. I'd say breaststroke was the worst part of the swim, and any breaststroke in LCM doesn't do well for me, as an "all arms" breaststroker.
The time will put me in the #1 spot on the TT list for the year...but since we're just getting started, I guess that's kinda cheating.
I did minimal cooldown after the race, about 6 lengths of the deep tank pool. Then I helped the home team with split taking during the 800 Free, since they had anywhere from 4-7 out of the 10 lanes with their swimmers in them. I had two watches at a time, and my swimmers all tended to be about 50 meters apart every time! Grrrr...
Got a break in the 6th heat with only 1 swimmer, so I was able to get my cap and goggles ready for my race in heat 7. By seed times I was the #2 overall (most of the fast kids were doing the 1500, which I didn't mind at all).
800 Free - 9:56.43 (best time by 1.5 seconds) also an LMSC record #2 in the TT listings
32.3/36.0 (1:08.2) (I had to not watch the leader on the first 50, cause he was out fast)
37.6/37.6 (1:15.2) 400 - 4:52ish
(last 25 of the last 50 I went into Fly to power home...it actually felt better than the free was feeling at that point from the change of muscle usage!)
After tonight...I dislike LCM sooooo much, and wish the SCY/SCM meets would arrive soon!
Oregon City Masters, SCM
4 x 150 @ 2:30 50 swim + 50 kick + 50 pull buoy only
4 x 100 @ 2:30 100 kick, reverse IM order
4 x 150 @ 2:30 pull w/buoy and paddles (went 1:54 - 1:58)
6 x 50 @ 1:15 stroke, 25 drill + 25 swim perfect stroke
6 x 50 @ 2:00 stroke AFAP (went breast, seven :42s and one :43)
25-50 active recovery between 50's
** 2400 meters **
I am in Oregon for the weekend to take a fly fishing class with my father and brother in law. We are staying with my sister in Oregon City, so I swam with her team this morning, the Oregon City Masters. Coach Tim and the team were enthusiastic and welcoming. They only have an hour before the lap swimmers kick them out, but we got in a great workout.
Updated June 4th, 2012 at 11:27 AM by eric.carlson
Swim/LCM @ Rockville:
Swam with Julie and Susan. Jeff joined us for awhile at the end and seemed to do almost an all fly workout.
-- I went so slow that Julie lapped me and did 500.
5 x (50 drill + 50 kick)
-- all on mega rest intervals
8 x 50
-- burst to 20 m + cruise
2 x 50 EZ
-- Julie and Susan did some 200s and I started on sprint 50s.
2 x (50 back @ 100 pace + 50 EZ)
1 x (50 AFAP breast + 50 EZ)
-- did get a bit lost in the middle and probably negative split it
2 x 50 EZ
2 x (50 AFAP fly + 50 EZ)
-- Susan timed me on the first one and had me at approx 27. But I may have been a tad slower as she was at the other end of the pool and I glided in.
-- both of these felt really solid though
-- I need 3 breaths for 50 meters.
-- I was just getting ready for an AFAP 50 back when the lifeguard had everyone get out b/c of thunder. We all agreed there was none, at least yet, but he was insistent.
I felt dreadful when I first hopped in. But by the time I got around to the 50s, I felt much better. Sat in the hot tub with Susan for awhile afterward and then dashed off for a massage. I knew I was tight b/c I had slacked off on stretching this week and apparently forgot that I owned a foam roller. Tomorrow is my off day, which is good as I'll likely be at an all day track & field meet for Lil Fort that is a qualifier for regional JOs. She's running the 1500 and 3000 -- not a sprinter like her mommy.
Updated June 4th, 2012 at 09:32 PM by The Fortress
LCM @FGCU Aquatics Center
Air temp of 82, LCM pool at 78, 100% water clarity.Dark, massive gray clouds paraded around in the sky above FGCU Aquatic Center.Hourly weather forcast: 100% possibility of precipitation throughout the day.
5000 FR broken swim
5x continuous1x500 on 7:0010x50 on :50
Target times: 500s descend to 6:45 or faster50s hold at least :39 in rounds 1-4, on 5 descend to :37
40 to 3839 to 3839 to 3839 to 3738 to 35
5000 LCM Set in 1:16:20
EZ 100 FR
Was not sure if I would get in a swim with thunderstorms & rain possible at any moment, and I arrived at the pool later due to kids activities and errands. But the rains came about 30 minutes after I was done.
I did much better today swimming with more confidence and focus.There were no rest breaks other than the specified intervals, it felt almost like a continous swim the entire time.During the 3rd 1000 doing the 50s I was feeling tired in my arms; by changing my breathing pattern and relaxing arms more during recovery led to regaining stroke rhythm and momentum.The final 1000 round was stronger than expected, and I was encouraged with my effort throughout the swim.Did the 50s after the 500s as I wanted to finish the set at a fast pace. I should do the 50s on :45, but for now, the slightly more rest allows me to stay under :40 pace, which helps to setup a more aggressive tempo for the 500s.
Can't believe I only posted to the blog five times in May... busy month! But I certainly kept up with the swimming. When I opened up the FLOG this morning it had already switched over to June... a full-month's worth of blank days to fill, but I wanted to review May, so I clicked the back button.
62 miles: this is what I managed to get in at the pool last month, May was my first 60-mile month! I also crossed two milestones: 200 and 250 miles for the year. This has me up to number 9 in my GTD age group.
Things are moving along!
FAST FRI June 1st 2012
Trained Mon, Tue, Wed & Thu
Doubled Wed & Thu
weighed 216.0 at the end of Thu practice
LCM diving well
5:30 - 7:00 dove in at 5:35ish
swam with Tyler & Jim
beside Mike, Todd, Ned, Max & Larry
Warm Up (scy )
assigned: 5, 4, 3, 2, 1
went around 1,000
Main Set (LCM)
20 x 50 on 1:00
did mostly free went 29's, 28's 27's & 26
10 x 100
odds: fast fr 57, 56, 56, 56
last one was IM in heats
went 58 from a dive
~ ~ ~ ~ ~
2012 Meets & Events
Thu Jul 5 - 8, 2012
2012 USMS LCM Nationals
Order of Events
Qwest Center, Omaha, NE
Sat Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
Recovery (IG) swim today.
1600 meters of easy swimming, kicking and drills.
1 X 200 3:45
4 X 150 2:45
1 X 100 1:45
4 X 150 2:30
1 X 200 kick + 100 swim
8 x 50 build 1:20
9 x 100 2:10
Choice. #3-6-9 are fast
1 X 100 kick 2:30
6 X 50 kick 1:15
1 X 100 swim
8 x 50
odd: blocks/25 sprint/25 easy
even: 25 easy/25 build to race finish
WARM DOWN: 4 X 50 easy 1:00
I did an abbreviated Fort workout. I cut some kicking out as my ankle is a bit tight and I have a Tri and 50mile bike ride this weekend.
4 x 50 kick @ 1:00 with fins
4 x 50 fulcrum swim 1:0
8 x 50 IM order @ 2:00/2:15
25 fast + 25 EZ
4 x 50 accelerations
-- go to mid pool
-- from dead start, sprint to wall and cruise back to middle of pool
-- 4 swim
-- full recovery between each rep
8 x 50 free, fins optional
1 = 8 strokes fast + cruise @ 1:00
2 = 10 strokes fast + cruise @ 1:00
3 = 12 strokes fast + cruise @ 1:10
4 = 14 strokes fast + cruise @ 1:10
5 = 16 strokes fast + cruise @ 1:20
6 = 18 strokes fast + cruise @ 1:20
7 = 20 strokes fast + cruise @ 1:30
8 = 22 strokes fast + cruise @ 1:30
-- 1:00 is A interval. add :10/:15/:20 seconds for slower intervals
Signed up to swim with the ATAC kids again. I'll start on Monday. Today I swam with Marci & Jamie & spent waaaay too much time talking with Tracy!
5 x 100 breast/free on 1:45
5 x 100 kick on 2:15
10 x 50 on :50
2 x 300 pull
4 x 100 pull on 1:35
200 cool down
Total: 3500 LCM
So this was my last leisurely workout for the summer, I think! Carb free today & tomorrow (and every Friday & Saturday) in an attempt to try and drop these last 8 lbs before my birthday in August.
Giving some lessons to a triathlete (?) who is afraid to put her face in the water tomorrow - that should be interesting. I've never seen an adult with that kind of fear overcome it - children yes, adults, never. Hope she's the exception.
Swam w/ Dave and Dave. Felt pretty good today despite all the fly yesterday.
500 Warm up
8 x 100 Up/down Fly - 1:30 (:10)
4 x 100 Up/down Fly - 1:40 (:10)
8 x 50 - 1:00 Easy/Hard Stroke, IM Order
8 x 100 Up/down Kick - 1:40 (:05)
8 x 50 Free - :50 Easy/Hard
200 Free - 3:00 (2:20)
4 x 100 Up/Down Back - 1:40 (:05)
4 x 100 Up/Down Breast - 1:40 (:05)
I think the 200 Free was supposed to be recovery but we took a rest break before that so I swam it hard.
200 Cool down
There are days when I just can't get coordinated and today was it. When I was doing the burst and cruise 50's I did some fly but I couldn't get coordinated at all.
My free was strong and fast today. I did not do weightlifting last night. I will try to motivate myself tonight.
6x50@:15 w/paddles odds swim evens kick
4x50@:15 w/fins 25 UW 25cruise
8x50@1:10 burst + cruise
6x50@1:10 burst fly + cruise free
4x50@1:10 burst + cruise
At this point I was joined by a MANatee and woMANatee I had to time my swims around them
2x50@1:10 burst fly + cruise free
25 AFAP went :18
50 AFAP went :38 2 second off what I did at the meet last week and this was from a push
100 AFAP broken @50 for :15 was out in 41 and went 1:25
Total 2800 meters
Now that I am at work time for a few Compex sessions before weightlifting later. The arms are needing a little more warmdown after those short bursts of speed.
Updated June 1st, 2012 at 10:01 AM by Donna
Feels like a Friday for some reason...probably the three day weekend meet that's throwing me off a bit. I'll still work a 1/2 day or so tomorrow before the meet, plus a full day of work Saturday morning too.
Decided to go to the Y pool to stretch out a bit. I felt really tired after my 3rd straight 10 hour shift at work. I've been doing a lot more physical work this week in preparation for the cherry season coming soon. Normally I try to do a lot of standing around watching the line run...this is ideal (though it rarely happens).
At the Y tonight, it was definitely not the best swimming conditions available for a swimmer like me:
6 lane pool w/ attached (via bulkhead) diving well
Lane 1 Instructor doing private lesson w/ 2 kidsLane 2 Three ladies doing something with kickboards/aquajogging belts and fins. Confusing???Lane 3 The normal triathlon prep training (a program put on by the YMCA) which had 5 people in it.Lane 4 Two of the "regulars" lap swimmersLane 5 & 6 Had no laneline, and the lifeguard training class was using these two lanes for rescue training/backboarding skillz. After watching the training of the new recruits...I'll just choose to drown when my time comes. Diving Well also being used by lifeguard training class for deep water rescue training/simulations.WTF??? My choice...Lane 4, which as I stepped up to the edge one swimmer was just getting out, so I was able to split the lane with the other.
At 6:00pm the pool was going to go down two 1/2 pool (1-3 public swim), and (4-6 lap lanes), of which 6 was still for the lifeguard class, and 4-5 was for the triathalon swim prep group, with NO LAP LANES for the public people. The YMCA staff didn't notify me of the as I was getting in at 5:30, but I talked my way into the group and just swam their workout w/ modifications for me until 6:30 when I got out.
(In lane 4, splitting):
200 Free Pull
400 IM Drill
150 Free @ 2:00 (1:45)
100 Free @ 1:20 (1:10)
50 Free @ :45
150 Free @ 1:55 (1:44)
100 Free @ 1:15 (1:08)
50 Free @ :40
150 Free @ 1:45 (1:36) <--actually tried on this one
100 Free @ 1:10 (1:05)
50 Free @ :35
got combined w/ triathalon group in Lane 4 for:
My set - what I did
2 x 100 (continued from 5 x 100s they started) @ 2:30
2 x 100 Free @ 1:20, 2 x 25 Fly @ :30, :10 rest (total 2:30)
5 x 200 @ 4:30
5 x 200 @ 4:30 w/ broken 50s IM Order @ :45, then 1:30 rest (4:30 total)
First 4 rounds like aboveFinal round EZ Free------------------------
Not a bad workout considering what I had to work with tonight. I did have 2 others in my lane and got stuck behind them during the 200s set a little, but not too bad. It's all in what you make out of it I guess. I wasn't planning on "ripping it up" tonight anyway...this was more of a nice easy stretch out swim prior to the meet anyway.
Have Mens' Group on Thursday mornings, so don't swim on Thursdays.
That means I finished May at 69.26 miles and YTD at 282.76 miles. Over April and May I swam 133.8 miles. That's a lot more than I have swam in the 28 months I've been swimming - and my body felt it, particularly last week.
In June, my workouts will be limited to about 75 minutes, so it will be a push to hit 50 miles. But that's still good, and I'll work on strokes and speed.
AM only LCM + Crossfit
400 pull w/ buoy 25 scull/75 swim
8x100 @ 1:50
odd: 50 kick/50 swim
4 @ 3:00 pull w/ buoy D1-4
6 @ 2:30 swim w/ paddles + fins D1-3, 4-6
8x50 @ 1:00 drill FR 3 strokes/6 kicks
1x200 @ 4:10 kick
3x100 @ 1:30 DPS
4x50 @ 1:05 kick FAST
3x100 @ 1:30 D1-3 to FAST
10x power clean
10x hand-stand push-ups
kettle bell swings w/ 45 lbs kettle bell
400 meter sprint
I'm in Iceland! I arrived yesterday morning on the overnight flight, went to the pool, cheered on teammates, warmed up in the outdoor pool and relaxed in the hot tubs before exploring a bit and having dinner. It was was all made very easy--my teammate Elizabeth kindly picked me up at the airport and delivered me to the apartment I'm sharing with Hannah and Amanda, both of whom have been here a few days already and could give me a brief orientation to the neighborhood.
After a salmon-and-potatoes feast we made our way to the IGLA opening party at the Blue Lagoon. It was simply fabulous. The organizers had rented out the entire place, so 300+ swimmers, polo players, divers, and friends had the soothing warm milky-blue waters to ourselves. It was very friendly, and with so many New Yorkers here I kept on running into teammates I hadn't seen in a while. Very fun to get to catch up with them in such an amazing setting, plus a very mellow and relaxing way to meet those from other places. An in-water bar and deejays kept things festive.
Enjoying the lagoon with teammates Danny and Hannah--photo from IGLA Championships 2012 fb page
We stayed at the Blue Lagoon until late, watching the sun not set. (I think it dipped under the horizon for a few hours around midnight, but it really is light 24 hours a day here--I got home just before 1 last night and the street lamps were not on, or needed). On top of the ample sunlight hours, we've had brilliant weather here ever since I arrived--impossibly blue skies, temps in the high-50s or low-60s that don't cool off much at night, and not windy at all. I haven't needed most of the warm clothes I've packed.
After the late night last night the 7am warmups came far too early this morning. It was the second night in a row I hadn't gotten much sleep (the first being on the plane Tuesday evening). And it wasn't just the late night--it's just difficult to sleep when it's so bright out. I thought a sleep mask would do the trick--I always travel with one and have had success using them in other situations--but here even with one I find myself awaking too early, even when when dead tired. I'm hoping that an earlier evening tonight will help me feel more rested.
But even without much sleep this morning I was jazzed to be swimming at the wonderful Laugurdalur pool. It's a beautiful facility, and this morning the sunlight was streaming in the wall of windows and making the water super-sparkly.
Warmups were relatively uncrowded--the 400 IM was the first event--and I felt good in the water as I went through my paces. The one thing I wanted to check out was the ceiling--several people had warned me yesterday that the ribs and beams in the soaring roof made it very challenging to swim straight down the lane. That was indeed the case!
Imagine a big beach umbrella with striping that runs horizontal to the ribs.
Now imagine swimming under a super-sized version of that, about a third of the way from the edge. That's what the roof looks like--big beams that run the width of the pool connect sections that are longer on one edge than the other, and large metal sheets with corrugations running fill the spaces between them. The orientation of these corrugations to the lane lines shifts as you pass under each beam in the ceiling. It's pretty disorienting. Apparently after they built this pool, they realized this might be a problem for backstrokers, so they painted a navy blue line on the ceiling over the eight middle lanes. (The meet was seeded in 10 lanes for most events, but just in 8 for BK and IM).
Here the blue lines look straight and the ribbing looks curved, but somehow when you're underneath it seems the other way around. I think a video is necessary to truly capture the experience!
These lines don't help as much as you might think--it felt like trying to work out an optical illusion. I eventually settled on just watching the lane line peripherally, as I would do if I was swimming outdoors. It was a good thing I had my own lane for the first bit of warmup this morning while I worked this out!
After warmups I had some time to stretch and change suits, and then it was time for my first event--400 IM. I went 6:35.74, splitting 45/51/49/48/57/56/44/42. (Full results are here.) It was a fun race--I was swimming right beside Hannah, and we finished just .2 apart after seesawing the entire race and synchro swimming most of the second 50 of the backstroke.
I warmed down 700m in the outdoor pool before heading back in for my second event of the day, 200 BK. On that I swam a 3:02.95 (43.3, 47.0, 46.8, 45.7). I only brushed the lane line three times, so I consider the swim a success. It was a little sobering sitting in the ready room and watching the fast heats of guys crash into lane lines right before we hopped in to swim. I think eyes closed might be the strategy for the 100 back tomorrow.
After the backstroke I had a long warmdown in the outdoor pool and got to cheer on teammates for most of the rest of the session. Eventually my last event rolled around--100 BR on the women's 4 x 100 medley relay, with teammates Leila, Amanda, and Emma. After feeling like I swam my first two races today somewhat timidly, I resolved to be a bit more aggressive on this one, and managed a 1:38.06 (45.7, 52.3).
After the relay I headed out to the waterslide! I'd been hearing reports all day on how awesome it was, and it turned out to be the most amazing waterslide I've ever been on, and easily the highlight of my meet so far. Lots of twisty turns, a couple of completely dark sections, and a light show before finally hitting the water at the bottom. It was a popular post-swim attraction. On the first run through I was a little slow, and my teammate Ryan managed to cleanly pass Hannah, who was behind me, before colliding with me right before we tumbled out of the tube. (I heard him coming, as he was screaming all the way down!) It was a blast--I don't think I've laughed so hard in a while as we all did when we reached the bottom, then stayed in the warm pool to watch our teammates' exits from the flume. Of course we all had to go again. I decided I have to refine my slide technique, as the boys seemed to be much faster. Hannah suggested we use bodyglide tomorrow. I think practice is essential.
So--that's my first day and change in Iceland. Hoping to manage some sleep tonight, and looking for more of the same tomorrow!
Updated June 3rd, 2012 at 09:57 PM by swimsuit addict
2 X 200 3:20 3:00
2 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds, round 1 intervals left, 2 right.
1 X 200 kick 4:30
2 X 100 kick 2:15
4 X 50 Kick-25 fast/25 moderate- 1:10
1 X 100 swim
8 X 25
odd: build to race finish
even: blocks-sprint 25
15 X 100 pull
5 on 1:40
5 on 1:35
5 on 1:30
WARM DOWN: 4 X 50 easy 1:00
5 x 50 caterpillar fly drill @ :15 RI
5 x 50 chest press fly drill @ :15 RI
5 x 50 single arm fly @ 1:00
... hot tub break with Speedo ... who did a 1000 for time ... he was much faster than last week ... I'm suspicious he skipped a 50 due to boredom whilst swimming ... 12:11
6 x (5 x 25 shooters w/MF) @ :40ish
5 left side
5 right side
10 x 50 back w/turtles, no SDK @ 1:00
Did a full on slow mo recovery workout today. I needed it. I realized after reading Water Rat's blog that I haven't been to ART in 5+ weeks. Definitely means my shoulder is feeling somewhat better b/c I was going weekly for a long time. My third PRP session is next Thursday. There has been some improvement since session two. Though I'm still not doing any freestyle sprinting or using paddles.
Updated May 31st, 2012 at 06:01 PM by The Fortress
LCM @FGCU Aquatics Center
Air temp of 80, LCM pool at 78, 100% water clarity.
200 S-DR-DR-S by 50
*Set 1* - LCM
3000 FR broken 5K tempo & pace
as 10x300 on 5:30
4:05 Ave pace
1000 Br/Fr with Snorkel
200 Br kick300 Br swim500 FR kick
21x50 on :50 FR with paddles
descended 38-36 x7
EZ 150 FR
I finally received a new wire cable to replace the one that snapped on the weight stack machine in our exercise room. Did dryland workouts only a few times over the last several weeks, so last night's dryland session was certainly felt in today's swim workout.
w/u: 200 FR/200 IM drill
4 x 200 FR pull with buoy on 2:40
8 x 50 Kick on :60
4 x 150 FR on 2:00
8 x 50 drill IMO on :60
4 x 100 Quarter's Strong on 1:20
150 loosen and out
I had intended on swimming at Lake Buel with the PaceMaker master group last night, but we had some storms roll through and canceled those plans.
Today felt good in the water. I will be swimming the Charles River race Saturday in Boston, if the water comes back within acceptable limits. The director will be emailing us Friday afternoon to give the green light. Looking forward to swimming this event for the first time - there is a limit of 150 participants.
Other than that, I am knee deep in a plumbing project - simple fixes are not simple in a house that is over 130 years old, especially with all the lead pipes. :hitmeontheheadwithawrentch: