I was feeling lazy today and contemplated skipping practice, but after reading about the heroic measures blogsters in the mid-Atlantic seem to be taking to get in a swim, I decided I would feel ashamed not to go. ( I do hope the snow clears out soon for everyone that has been hit hard. I’ve been following the action with plenty of there-but-for-the-grace-of-Florida-go-I shuddering.) So I did go to the pool and got in the following workout with swimbuddy Ray: 1000 warmup 12 x 50 @ :50 (4 sets of 50 easy-50medium-50fast) Broken 500s 4 x 125 @ 2:00 [focused on maintaining strong kick on odd lengths] 2 x 250 @ 4:00, increasing speed each 50 5 x 100 @ 1:40, odds BK, evens FR 1 x 500, negative split 300 warmdown I need to figure out what meets I want to do over the next couple months, and what events I want to swim in them. I'll probably do the March 7 meet at Eisenhower park; Harvard is a possibility.
Desperate for a swim, I spent almost two hours driving back and forth to swim at the Freedom Center. But it was worth it! It seemed like it was set up SCM to me. I had to restrain myself not to overdo it. But I'm up to 2 swims the week before my meet. I think I'll get a short one in sometime tomorrow too. Swim/SCM/Solo: Warm up: 600 various 200 fly drills Main Sets: 10 x 25 shooters on back w/fins @ :35 10 x 25 shootes on belly w/fins @ :35 50 EZ 5 x 50 PLD breast @ 1:15 @ 200 pace or maybe 150 pace 50 EZ 12 X 25 odds = easy speed fly @ 100 pace evens = EZ Got kicked out of the pool by a USA team. Had to move over to a shallow pool. Had contemplated doing a fast 50 back, but nixed it since I was sharing a lane and it was 4 feet deep. 100 EZ 4 x (25 AFAP free + 50 EZ) 100 dolphin dive (the only fun part about shallow pools) Total: 2450 Planning on stretching and RC work tonight. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Felt decent. After 4 days of rest, the legs don't feel that rested though. I'm increasingly convinced that a 3 week taper is necessary to adequately rest them to perform at the highest level (given the pummeling they routinely get). I've been sleeping an obscene amount this week. I feel like I'm in semi-hibernation. It's going to be difficult to get back on a schedule of rising relatively early ... Notes on Racing Weight Con't: 1. Tailor you carb intake to match your training. The more or harder you train, the more carbs you need. Low levels of carb intake will hinder endurance performance during heavy training. 2. A trained athlete burns carbs at a rate of almost 1 gram pr minute even during moderate exercise. 3. High quality carbs include: whole heat bagel, banana, whole wheat bread, whole grain breakfast cereal, brown rice, lentils, oatmeal, orange juice, baked potato, whole wheat pasta, tomato sauce, low fat yogurt with fruit. 4. Don't worry about fat. Far doesn't make us fat. The typical endurance athletes gets 30-35% of calories from fat. Just worry about getting the right amount of carbs and total calories. There is flexibility in fat intake and it should not prevent you from reaching your ideal racing weight. 5. "The balance of scientific and real world evidence suggests that, in general, endfurane thletes shoujld not go out of thir way to eat a lot of protein. If you're eating enough for optimal performance (10-25%), eating more will have no effect on your performance. 6. Recommended macronutrient ranges: carbs 40-80%, fat 20-40%, protein 10-25%. 7. To ensure your energy sources are properly balanced, it is advised to do a dietary audit for 3 days. There is a nutrition tracker on www.racingweight.com. 8. Eat early! Regular breakfast eaters tend to be leaner. Eating early causes overall reduced appetite and reduced eating throughout the day. Before early am workouts, one should consume a small dose of easily absorbable carbs (sport drink, banana, smoothie, yogurt). 9. Eating frequently does not increase metabolism. It may reduce appetite. But eating frequently only works if you don't overeat at the small meals. 10. Consume at least 100 grams of carbs before workouts. Eat during exercise. There is no difference between a high calorie sport drinks and a low cal one in terms of increased endurance. Eating after exercise promotes leanness. Next chapter: Controlling Your Appetite Note: Vive sent me a note observing the following: "One of the reviewers of Matt Fitzgerald's Racing Weight on Amazon says the author repeats some now discredited physiology info. No biggy, says the reviewer. But it looks like a bit of caution might be useful in translating some of the specifics." I have never carefully tracked my diet. However, I think I have 3 flaws: (1) I don't eat enough early in the day, though I do always eat breakfast, (2) I always snack at 11:00 pm, and (3) I may overeat and not exercise portion control at times, particularly at dinner.
Updated February 11th, 2010 at 08:19 PM by The Fortress
We are still snowed in, but we have a snowman...see pics below! Obviously he is headed to a short course yards meet. Hopefully he can find a pool that's open. We sure can't! More pictures are posted on my facebook page. We also have the coolest snow fort on Coachlamp Lane. And we've got beer and peanuts and are off to have happy hour in it now.
Updated February 11th, 2010 at 06:40 PM by Julie Roddin
No not to the liquorstore...in a most likely vain attempt to see my abs again before I dirtnap... I did another 4.5 in 41 minutes today...my left knee was bothering so I had to stop and flex my hammy to make it go click..then I was ok. I still prefer outdoor running to treadmill but it's better than slipping around in the frozen tundra that is NE USA right no. After my run I did some core work but I ommitted should and RC set because of shortage of time due to a snow delay. However...I must say I tend to get very sweaty after running and while doing core work...even when I take off the sweat shirt.
Thu Feb 11th 2010 weighed 217 after practice Duh, I forgot to turn in my hour swim info. The deadline was yesterday, Oops Subscribe to this Blog TODAYS SWIM PRACTICE scy, main pool whitney coached noon to 1:15 swam with Tyler todd, & Mike beside Mike Lovato, Ritchie Cunningham, Erin, Larry, Paul & Max wore old B70 legs warm up: 400 200 k 400 MAIN SET: DROP DOWNS Started at 2:00 drop interval by 2 seconds on each round she gave us a 1:00 break at 1:30 begin with 150's 150's to 1:40 125's to 1:26 100's to 1:08 075's to 1:00 assigned 400, 200k, 400 did: 100 k strong went 1:06 rested 5 minutes 100 k faster SDK & fly kick on my side went :58 2010 MEETS: March 4 - 6, 2010 Austin, TX UT Swim Center Austin Grand Prix Count Down April 9 -11 The Woodlands, TX 2010 South Central Zone Short Course Championships INFO Countdown May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center 2010 USMS Short Course National Championships Order of Events COUNTDOWN
Updated February 11th, 2010 at 09:58 PM by ande
Wed Feb 10th 2010 weighed 217 after practice went to be late on Tue night so I skipped the Wed 5:30 AM practice to swim at noon Subscribe to this Blog WEIGHTS TODAYS SWIM PRACTICE scy, main pool whitney coached noon to 1:15 swam with Tenille & Marcio beside Larry wore old B70 legs warm up: went around 800 5 x 200 fr on 2:20 50 easy 5 x 100 fr on 1:05 50 easy attempted 5 x 50 fr on :30 50 easy 2010 MEETS: March 4 - 6, 2010 Austin, TX UT Swim Center Austin Grand Prix Count Down April 9 -11 The Woodlands, TX 2010 South Central Zone Short Course Championships INFO Countdown May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center 2010 USMS Short Course National Championships Order of Events COUNTDOWN
I am cold and yes I am in the south. When I lived in Connecticut I had an outdoor jacket and an indoor jacket. At least here in the south I have let go of the indoor jacket. I am still cold... 5x200@3:30 Free to Warm Up in more ways than one 500 Free kick w/fins & snorkle held good streamline (this is hard for me) 500 Back kick w/fins good streamline (this seems easier) 5x100@1:45 Free to Back w/paddles & bouy 4F, 3F/1B, 2F/2B, 1F/3B, 4B 8x100@1:30 Free w/paddles & bouy long and loose 200 Free easy Total 3500 yards
It used to annoy me that, for the last few years, every time I talked to my mum on the phone she always asked me if I was sick. She'd say I sounded like I had a cold. I'd reply, "NO! I'm not sick, I've just been for a swim!". It's now routine for me to sneeze for hours after every swim practice, and my sinuses are constantly blocked. I think this is a very common complaint for swimmers. I didn't realise how awful I sounded until I bought myself a little Flip camera and played around with it this afternoon. This is not my real voice! Yuk! Sorry mum, you were right. I do sound like I have a cold. This is a trial video I took this afternoon of my fledgeling, Charlotte, giving my 5lb, 10oz cat Marmalade, her thyroid medication. [ame="http://www.youtube.com/watch?v=KGwwldI6uH0"]YouTube- VID00003.AVI[/ame]
Since Sunday, my friend and swimming coach Bill White and his family have been staying at our house due to a power outage. It has been a wonderful experience for me, and I am hoping that this vlog will not bring me to the attention of the authorities vested with child labor law violations. Liam and his sister Ciara, Bill and Colleen's adorable progeny/spawn, have made this house come alive! Liam has figured out, among other things, how to broadcast the Internet on our High Definition TV set; how to get free replacement Nintendo Wii remote's wrist straps and and Nintendo Wii remote jacket; how to melt snow without causing icing problems via electrolysis and/or evaporative technlogies not yet fully pioneered; etc. He has also been shoveling. But more than anything else, he has been showing me how to revolutionize my personal computing experience. Liam White, the 9 ⅝- year-old, fourth grade boy genius (who showed me how to use run "charmap" to get the ⅝ symbol) showing me how to use Adobe Photoshop Elements. Regular readers of this vlog will remember the pithy genius of Liam, back when he was in Ms. Lanza's third grade class at Cornell Elementary (nominated for a PA Blue Ribbon School Award). This is his homework assignment on idioms. I do not personally believe that any paper turned in that day was more deserving of an A+. Other than the vast amount of time that I wasted on Facebook and other Internet time sucks, I worked on my next article assignment, which is on the health benefits of exposure to Nature. I do not believe that my editors, when assigning the topic, had in mind Snowmageddon I and Snowmageddon II. That is neither here nor there. In any event, after reading a scientific journal article on how houseplants in the office setting can improve the mood of males, vis a vis reduction of stress and state anger, I decided to move my office to the jungle. Liam helped me execute this dream by making it a reality. And on this note, it is time (arguably high time) that Liam goes to bed and I shut my pie hole. Thanks, Liam! Thanks Bill for animating Liam, and Colleen for serving as the Vessel for this animation, and Ciara for not bothering Liam while he showed me how to use the computer(which I had no idea how to do before the power outage brought the boy genius into my home).
We had a 2 hour delay at school today. I love 'em! Swimming was a solo effort today at LA Fitness. (my membership ends Friday) I felt tired, sluggish, and unmotivated so I just made it up as I went along. **10 X 50 Free on 1:00 **100 Flutter kick with board and no fins. **4 X 50 Free on :55 **100 flutter kick with board and no fins. **4 X 50 Free on :50 **100 Back flutter kick no fins **15 X 100 (alternating 100 Back, IM, and free) on 2:00 **8 X 25 Butterfly Drills on :45 **easy 100 backstroke cool-down 3,000 scy I'm trying to figure out if I want to swim in the IU Master's meet this Saturday. I'd love to wear my BS suit a few more times! I'm trying to shake this shoulder/neck problem. I will be visiting the chiropractor and getting graston work on Friday. I'm not sure if a swim meet would be a good idea the morning after the bodywork. I'll probably just get up early Saturday and make my mind up then.
At least for right now, it looks like we will be able to swim at Auburn at least for one day. Have a friend staying at the house to watch son and the animals while we are at the meet(we have 3 dogs, 3 cats). I've had too much time out of the pool, so not sure how well I will do. Got in today for the first time since Saturday. Have had some things come up, so kind of bummed could not get in until today, but here it is: Warm-up: Reverse 200 I.M. 8 x 25 swim/drill with fins on:45 #s 1,3 - Regular free, work turnover #2, 4 - heads-up free - work turnover #5, 7 - breaststroke with flutter kick #6, 8 - breaststroke with dolphin kick 4 x 25 breast - alternate 2 strokes with breast kick and 2 strokes with dolphin kick 4 x 100 fly - 3 rt/3lt/3 full on 2:00 100 free drill - big arms 6 x 50 on 1:15 - fly/back, back/breast, breast/free, free/fly, free/back, free/breast 1 x 200 easy dolphin with fins on back 4 x 25 back 100 easy 1700 SCY
The temp was around 30 degrees this morning, so I wasn’t sure whether the pool would be open for 6 am workout. I drove over with my fingers crossed, and was rewarded with an open pool, an enthusiastic if shivering coach on deck, and 3 great workout buddies. It was cold but not nearly as windy as last night, and there was a lovely sunrise just after warmup. Here’s what we did: 1000 scy warmup (400 swim, 300 drill, 200 kick, 100 IM) 12 x 25 @ :30; odds underwater, evens choice build 8 x 25 fly @ :30 focusing on technique [I worked on keeping my arms moving at all times—no extended gliding!—and arm entry and pull positions] 2 x 200 IM @ 3:30 8 x 25 back @ :30, focusing on technique [getting a deeper catch] 2 x 200 fr/bk/fr/bk @ 3:30 8 x 25 breast @ :40, focusing on technique [I worked on delaying my kick a bit—it made my breaststroke feel neater and less splayed out, but maybe also a bit less powerful] 2 x 200 IM @ 3:30 4 x 25 sprint FR @ :45 [“because you should always end an IM set with some fast freestyle”] 400 warmdown It was super to get in some stroke coaching this morning—I love working on technique, and don’t do it enough. I felt good in the water but fatigued, and none of my swimming was terribly fast. I was grateful for the generous intervals. I’m looking forward to a easy morning off (from swimming at least) tomorrow. After swimming I drove up to Alabama for lunch with my family, then back down here. As I was passing all the farms, I was reminded of my age-group swim coach who insisted on rolling down the window and mooing at the cows anytime we passed any—he said it was to see if he could make them look up. I think when he acquired this habit, he had no idea that he would one day be stationed in rural Alabama and get to do so much mooing. (For any parents of adolescents out there who are looking for new and improved ways of embarrassing your kids—this is an excellent method. Make sure you do it when they have friends in the car.)
Well, we got socked with our 4th big snow of the winter. 4 feet of snow in 96 hours. More snow porn pics attached below. There are 6-7 feet snow drifts around my house. Everything's closed, as expected, so no swim. And school is now closed through the end of the week. The kids haven't been in school since last Thursday. Yoga/RC: I did about 50 minutes of the P90X yoga DVD, skipping the difficult balancing postures to rest the legs. Then, I did about 15 minutes of RC exercises and another 15 minutes of stretching. I am all bendy and foldy. Racing Weight: I read more of Racing Weight while finishing up my LOTR marathon. Here's the Summary: Seasonal Considerations: 1. Your racing weight is your ideal performance weight, but not necessarily your training and general health. You don't want to leave your body underfueled for base-level training. Keep your training weight no more than 8% greater than your skinny racing weight. 2. Weight gain doesn't occur slowly, but rather rapidly over short periods of time. The 7 most frequent causes of weight gain for athletes are: weekends, holidays, periods of stress (the stress hormone cortisol promotes fat storage), the freshman 15, pregnancy, menopause, and post diet rebound. Gaining weight slowly through adulthood is not inevitable and natural. Training and activity will slow the decline in muscle mass and increase in body fat. 3. It's fine to take 1-2 weeks off after a big event for physical and mental regeneration, but after that get back to daily exercise. Short easy workouts are far better than nothing, though endurance athletes tend to dismiss their worth. 4. The amount of carbs in your diet should vary with your training cycle. Reduce carbs and increase protein in the off season. The healthiest and most efficient way to increase protein is to use protein shakes. 5. At present, there is no solid evidence to suggest that supplements are required for optimal muscle growth and strength. However, increasing protein and amino acids has other benefits. It reduces appetite, eating and fat storage, thereby promoting weight loss. Improving Your Diet Quality: 1. The gylcemic index is nearly useless as a tool for weight management or general health promotion. There's more to food than its effect on blood glucose. The truest measure of a food's value is its total concentration and balance of nutrients. 2. The author creates his own diet tool, called The Diet Quality Score. Pretty basic theory: eat a wide variety from 6 food sources. Don't eat too much from one source no matter how nutritious. He cites a study of women that showed the women who ate the greatest of healthy foods had the lowest mortality rate over 10 years. 3. The 6 high quality foods are: fruit, veggies, lean proteins, whole grains, low fat dairy and essential fats. Fruits are awesome b/c of their high antioxidant capacities, fiber and water content. The author suggests 3-4 servings of fruit and 3-4 of veggies each day. "No one ever gets fat eating nuts." And you must eat whole grain carbs, which is an endurance athlete's energy source. Omega 3 fatty acids are essential and enhance the fat burning effect of exercise. The best sources of salmon, flax seeds and flax seed oil. He recommends a daily supplement. Unlike Geek, I don't think this promotes the need for Depends. Most people likely need to be taking Vitamin D as well, especially if they don't get enough sunshine. More updates later ...
Updated February 10th, 2010 at 05:24 PM by The Fortress
Early closing at the Y but I was at the sister branch and jumped in the 20 yard pool for an hour rather than miss out all together. I got in 3000. I don't like swimming 20 yards, but I found the extra turn to be an interesting training tool...the tiredness from a 5 x 20 100 was different than a 4 x 25 100. I think the extra push off hits you, although faster tiime (holding 1:25's on 1:45) results. Anyhow did it thus: 5 x 100 1:45 9 x 60 K 1:30...think I held 1:15's at worst--no fins. Kicked extra 20 Yards to make 500. 5 through: 100 IM 2:00 (did either 2 FR or 2 BR--I didn't think about it until too late that I should have gone through and done an extra 20 yards per stroke 100 FR 2:00 3 x 200 K Fins 1 x 400 K Fins Pool was closing but I figured fast fin kicking would be a good leg hammerer in a short time space. I had a Muscle Milk with lunch...I think I'll power nap soon...
Go figure, sometimes when you have nothing you still do well. The streamline position when I am on my stomach is still not natural and is uncomfortable but I will have it down by Nationals. 10x100@2:00 Free 1/2 pull 1/2 kick 5x100@1:45 Fly w/fins as 50 skull drill/50 kick 5x100@1:30 Free kick w/fins went 1:21, 1:20, 1:20, 1:21, 1:18 legs burned 5x100@1:40 Free w/paddles & snorkle 10x50@55 Free good streamline and dolphin kickout on pushoff and turns 3x200@:15R as 100 drill/100 swim good streamlines and kickouts Total 3600 yards
Ran 4.5 miles in 41 minutes and did a 2o minute core and shoulder routine.
It was really scary windy at workout tonight. Chairs were blowing around on deck, and I was nearly 2 strokes shorter on the backstroke flags with the wind than against it. Coach Chuck gamely stood on deck and shivered while he coached. Here’s what I did: 600 warmup (400 swim, 200 kick) 8 x 100 (S/K/D/S) @ 1:50 [Odds FR, evens BK] 12 x 25 kick @ :30, odds build, evens fast 3 x 150 w/ fins (100 easy swim, 50 very fast kick) @ 2:45 4 x 75 w/ fins and paddles (50 easy swim, 25 sprint) @ 1:30 [I can see why people get addicted to fins—it was really fun going so fast on these and on the previous kicks] 4 x 200 FR neg. split @ 3:15 3 x 150 w/ fins (100 easy swim, 50 very fast kick) @ 2:45 4 x 75 w/ fins and paddles (50 easy swim, 25 sprint) @ 1:30 3 x 200 FR @ 3:15 (1st one neg. split, 2nd one 150ez/50fast, 3rd one warmdown) With this morning’s swim, that puts me at over 7000 yards for the day, which is more than I’ve swum in a long time. (I’ll see how I feel about that 6 am workout tomorrow!) (Physics problem note: I'm still working on accumulating enough pennies to continue my snorkel experimentation)
A journey of a thousand miles must begin with a single step ... Lao-Tsu First, let me quell some rumors about my early workouts: - I was wearing “floaties” … UNTRUE! - A tugboat pulled up next to me to offer assistance … UNTRUE! - Lifeguards paced nervously on the deck … UNTRUE … mostly ;-) - It was ugly, and a bit painful … TRUE! … leading me to mumble the title of this blog entry repeatedly!!! This is the third time I’ve restarted the climb to competitive swimming after a few years off. It’s a bit like planning your season … but with a much slower ramp-up. I targeted a regional USMS meet about two months after my “re-entry”, hoping to swim the 100 free, 100 back, 100 IM, and 50 free, and maybe a relay at that meet. For the season, I’m hoping to stay on target for our April Zone Championships. Is that what I normally swim? Some of it is. At heart – and by skill and training - I’m a middle and distance freestyler – the 200, 500 and 1000. I’ve done the 1500 before, and will race the 100 and 50 at times … but I can’t think about those demanding distances this early. I’ve even done a couple of long open water races – ugh! – but more on that in a later entry! I swim the 100 and 200 IM (never the 400!),and also the 100 and 200 back. I’ll do a 100 fly if someone buys me a soy latte, but otherwise I avoid it! And BREASTROKE?! Forget it except for the IM! (Hey, how did those Breastrokers get the first USMS group listing?! ;-) ) Next, let me confirm some rumors about how I started out my workouts: - I built my workout distances slowly, opting for more frequent workouts at less yardage … TRUE! I quickly built from 500 to 1800 yards over the first month, and am in the 2000 – 2500 yard range per workout at the end of month two … about 4-5 times per week. - I used fins to ease my shoulders into their workload, and to help build lungs … TRUE! I’m a big fan of a good set of fins, as long as you don’t keep them on all the time, that is ;- ) - Like “Location” in the real estate mantra … I focused on Technique, Technique, Technique … TRUE! I mentally reviewed my Total Immersion principles and drills, and other theory and coaching that focus on minimal resistance and finding the right place to Catch, Pull, and Glide. - I remembered that (Masters) Swimming is Fun and also a Social Activity … TRUE! I’ve made some new friends at the pool, and always try to have a smile and friendly word at the ready. And, as we all know, working out with others does give you that bit of extra motivation. - I remembered that “It’s Me and the Clock” … TRUE! … and to set my targets based on what I’m capable of doing, given the amount of time and effort I’m willing and able to commit. It’s been a fun start back in the water. The benefits of working out are great, as you know! My body is slowly getting into shape, I’m sleeping and eating better, and my gills are working much better! Don't forget to look at the USMS "Getting Started" page for some good info this topic. Next time, we’ll talk about that first swim meet … ! Peace, and Happy Swimming!
Updated February 11th, 2010 at 12:57 PM by tcooney
Saturday- Shovel, two long walks in the snow with Jeff & Tucker, official snow measurement in Silver Spring, MD- 29.5" Sunday- Shovel, long walk in the snow with Jeff & Tucker Monday- Shovel, work from home, grocery run before storm #2 And then Tuesday... We had called the gym on Monday evening and the recorded message said that they would be open 10 am - 6 pm. Perfect! We decided to wait until 11 am to head to the gym in case there was a mad rush for the pool when it opened. We arrived at 11 am and it was packed. Though we did get a lane and circled with someone for about 500 meters. After warm up, Jeff asked me how tough I am, I told him "I'm tough, bring it on!" I had no idea what set he had in mind, but I knew I was flying since we were pretty well rested from not swimming for 3 days. Though my shoveling muscles were pretty sore. The he told me the set, that we would do last Thursday's distance free set, and I decided that I wasn't as tough as I told him I was. When the guy we were circling with got out, a woman got in. She was a good swimmer so we invited her to do our main set with us. She quickly said that she would switch lanes with her daughter who swims with RMSC in NTGs (National Training Group). She said that she's 14 and goes 5:07 in the 500 free. Good because we were doing a distance free set. Anna, our new friend, also goes to my high school, Good Counsel. Though, I realized while were were swimming that Anna wasn't even born when I graduated from GC. The longer the set went on, the older I felt. And it has been a LONG time since Jeff or I were in NTGs at RMSC. We let her lead the lane... The workout...Aspen Hill Club (SCM) 1000 warm up 4 x 100 free on 1:50 (went 1:15ish fairly easily on all of them) 1 x 100 free on 1:30 (went 1:15) 1 x 200 free on 3:00 (went 2:38; pace 1:19) 1 x 300 free on 4:30 (went 4:04; pace 1:21) 1 x 400 free on 6:00 (went 5:24; pace 1:21) 1 x 500 free on 7:30 (went 6:47; pace 1:21.5) 1 x 400 free on 6:00 (went 5:30; pace 1:22.5) 1 x 300 free on 4:30 (went 4:10; pace 1:23) 1 x 200 free on 3:00 (went 2:44; pace 1:22) 1 x 100 free on 1:30 (went 1:15) 100 easy 8 x 50 on 1:00 (2 of each stoke, IM order) 100 warm down 4,500 meters total This is the same set that we did last Thursday when the water was so hot. The water was much cooler when we started the workout today, probably because the gym has been closed since Friday. It warmed up quickly, bit didn't reach the level it was at last week. I definitely held it together much better than last week. Last week I just felt miserable after the 500. The intent is to swim faster on the way down and I tired to swim as relaxed as I could on the way up, but just didn't have an extra gear on the way down. Plus, I was trying so hard not to get lapped by Anna. And I didn't! Definitely "tough"! That may be our last swim for a while. It's snowing again now and we're supposed to get another 10-20" overnight. Richmond Meet this weekend I really hope we can make it to Richmond this weekend for the meet. Here's what I'm swimming... Saturday: 200 IM 400 IM 500 free Sunday: 50 back 100 back 200 back 100 breast The events I care most about are the 400 IM and 200 back. I haven't swum a 400 IM in SCY since 2006 and my best that year was 5:04. I'd LOVE to break 5:00, but may have to wait for Atlanta for that! The 200 back is always a pretty good event for me regardless of taper/non-taper. My masters best is 2:19, though my 200 back from the SCM Last Chance Meet in December converts to about 2:18. I'm planning just to wear a regular swimsuit, nothing fancy. I'd love to be close to 2:20, hopefully under, but low 2:20s would make me pretty happy right now! The rest of the events are just for fun and to see where I am right now. I am NOT going to be the slightest bit rested, but do think I'm in pretty good shape. Better shape than for the Last Chance Meet in December where I swam a masters best in the 200 back. Albatross Open And I also entered Albatross Open the other day to assure that I have a spot in the 400 free...Here's what I'll be swimming there: 100 back 200 back 200 IM 400 free Preliminary SCM Top Ten: I only swam one SCM meet last year, but did manage to sneak into the top ten in possibly two events. 400 IM - Currently 9th 200 back - Currently 1st. I may NEVER get another 1st place ranking in top ten so I hope that it holds up until they are final.
Updated February 9th, 2010 at 07:05 PM by Julie Roddin
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