Started the day with an early mornng bike ride. Went for about 55 minutes.
Swim at noon.
Warm up with Fins
400 swim free
300 kick - 150 w/board/150 on back
200 IM drill
100 swim back
Main Set (no fins)
1 x 200/5:00 Backstroke
(50 kick – 50 scull – 50 drill – 50 build)
2 x 50 back / 1:00 – light legs - time around 50
2 x 50 back / 1:00 – strong legs - time around 48
1 x 200/5:00 IM
(50 dolphin – 50 bk scull – 50 brst drill – 50 fr build)
2 x 50/1:10 strong – light legs (fly + back then brst+free) around 50
2 x 50/1:10 strong – strong legs (fly+back then brst+free) around 51
1 x 200 free/4:30
(50 kick – 50 scull – 50 drill – 50 build)
2 x 50/1:00 strong – light legs - around 43
2 x 50/1:00 strong – strong legs - around 41
5 x 100 Kick (w/fins) – 3/1:55 – 2/1:45
- 1-3 flutter on belly w/board, ave 1:37
- 4-5 on back, ave 1:35
100 easy free
Total: 2800 meters
Wed Aug 3rd 2011 LCM
back from being out of town Sat - Tue
swam easy on my own on Monday in Lubbock TX
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UT, main pool LCM
6:00 - 7:30 dove in 6:03
wore blue camo training jammer
swam with: Mark Beside Tyler, Chris, & Marcio
20 min warm up
2 rounds of 200 200 100 k
Main SET: LCM
50's Drop down Set
start at 1:10 drop 1 sec each round
I stopped at 39
4 x 500 done (50 fl, 100bk, 150 br, 200 fr)
1:00 rest between each descend 1 - 4
Another easy day in the water. Limited on energy and time today!
I am really stressed out in a receivor/trustee-of-a-trust case that is outside my usual appointments. Never a dull moment! But my husband says we are lucky to have every billable hour billed, and at my age, it is the right age to always be on the "short list" for special appointments. The key is to know which ones are good margin business. We always joke that being a bankruptcy trustee is the world's second oldest profession - someone has to die before they add anyone else to the panel.
Back to the water:
SCM, Baylor Fitness Center
Jim Montgomery was coaching the noon workout, but I swam on my own.
400 warm up
started 4 x 25 swim easy, but somehow I lost count and did 6 or 8. So then I just kept doing some more 25s, bobs, and then got out.
25 minutes total
Here is the link for the swim meet this weekend. Most of the fastest swimmers are at nationals or are done after Sectionals. Notice Brigette Heuer is swimming! It will be good to see her.
Life has been crazy these days. I have three girls coming and going - all at the same time - and a job that has gone nuts! Sheesh! It's a good thing I can still find time to get in the water. That's my sanity time right now. So... this will be short and sweet.
Here's what we did yesterday
2 x 250 Free on 4:45
1 x 250 Free on 4:30
1 x 225 Free on 4:30
2 x 250 Kick/Free by 50 on 4:15
2 x 250 Pull on 4:45
2 x 250 Kick/Free/Kick/Back/Kick on 4:30
2 x 225 Pull on 4:15
Total Meters - 3525
I must admit that I was a little disappointed at having to drop a 25 on the second set of 250's. But, my endurance is slowly getting better and I didn't have to cut distance all the time. That was a positive from today. Coach mentioned that my right arm on freestyle is entering the water way past the mid-point of my body. Trying to work on that and losing speed while I concentrate on my hand entry too.
8 x 50 Free on 1:05
- 1 x 50 Catch-Up Drill on 1:05
- 1 x 50 Catch-Up/Kick by 25 on 1:05
- 1 x 50 Fast Kick on 1:05
3 sets (all were on 2:10 interval):
- 1 x 100 Free broken at 50 for :15
- 1 x 100 Free broken at 50 for :10
- 1 x 100 Free broken at 50 for :05
- 1 x 100 Easy Free
- 1 x 100 AFAP Free (1:27, 1:25, 1:23)
Total Meters - 3050
I must say that I was pretty pleased that the 100s ALL OUT were that good. I felt pretty nasty from when I jumped in the water and my coach has been trying to fix my freestyle. I've apparently been crossing my right arm in front of my body when my hand enters the water. Whoops! So, I'm trying to keep it out to the side where it supposed to be. However, I don't always feel the water well as yet. I'm sure it will come as I can focus more on the catch and less on the hand entry. Still... 1:23 is pretty good for me, especially when it's at the end of a practice!
Take care and I'll check in tomorrow.
Swam after work. Did early morning bike ride.
4 x 150 (S-K-P-S)
- swam 150 free; kicked 50 on belly w/board and snorkel, 50 on sides w/snorkel, no board, 50 on back; pull 150 free w/buoy and freestyle paddles; swim 150 back
4 x 50 Back build/1:00
- average 47
4 x 25 Fly Strong/30
Set #1 Fly/Free
6 x 100/2:15 try to descend or stay even
#1, 4 Free
#2, 5 Free/Fly by 25's
# 3, 6 25 Fly - 50 Free - 25 Fly
- kept these all at 1:37-38
Set #2 Free Pull
4 x 200/3:30 desc 1- 4
- w/buoy and freestyle paddles; went 3:03-2:58-2:57-2:53
Set #3 Sprint Set
12 x 25 Alternate 25/25 Fast/25/45 smooth
- not sure of times, couldn't see clock from far end of pool.
- swam as 50's on 1:10 with ±5 sec rest after 25. 1-6 back, 7-12 free
- 200 easy free
This is my ladder set. It's not a very good ladder. Some of the rungs are broken.
600 hypoxic, each 100 breathe 3-5-7-9
500 Kick (25 easy/25 fast, 50 easy/50 fast, 75 easy/75 fast, 100 easy/100 fast)
On the 200 I was just going to do breaststroke kick until I remembered that when I stopped playing water polo this year, my breaststroke really suffered. So I think trying to maintain a good eggbeater helps (and mine needs some work to get back to "good").
I was pleased that I managed to get faster each set of 100s. I got out of the habit of descending until about a week ago, and I forgot how important that really is.
Most of the good stuff in this workout came from a Tall Paul workout. I just threw in some filler sets.
12x50 odd stroke, even free
800 negative split :30 rest
400 build :20 rest
200 build :10 rest
1000 pull w/paddles
100 easy kick :10 rest
50 fast kick :15 rest
Easy and short solo @ Monon:
**Super 1,000 Swim
**16 X 50 alternating Kick, pull, Swim @ 1:00
**4 X 200 Free @ 3:30 interval
**Super 500 Swim
A few years ago my pcp diagnosed me with a long Q interval during a routine ekg at my yearly checkup. I didn't think much about it at the time and my Dr. didn't seem too shook up about it either.
Occasionally I would think about this irregularity, especially before open water swim races and wonder if I should really be doing things like this. I finally decided to set an appointment up with an electrophysicisis and get some advice. The EP told me I most likely have had this my whole life. I will hopefully be getting a genetic test soon if my insurance covers it. I have been extremely active my entire life and never had a symptom. The current standard of care is to take Beta Blockers and quit racing. He said it would be okay to continue working out. He told me I would probably hate the Beta Blockers but try them anyway. He said many of his active patients opted to quit the beta blockers and just continued on with their activity but his job was to advise me to do what he said.
I wish I knew someone else with this situation so I could talk to them. I definitely want to continue swimming but obviously I value my life and don't want to do anything stupid. It's going to take a few days for me to wrap my head around this situation. Tomorrow I'm getting an Echocardiogram to "just make sure everything is fine" in the heart. The Dr. says he totally expects it is but he doesn't want to turn me loose without being sure.
By the way, I felt perfectly wonderful during my swim tonight. I would really be freaking if I hadn't taken one.
4 x 25 single arm fly
10 x 25
odds = shooter
evens = drill
1 x 25 burst -- dive from side + fast dolphin kick
1 x 25 burst -- backstroke start + fast dolphin kick
1 x fast 25 free + 75 EZ
1 x burst breast fast hands drill + 75 EZ
ART, 30 min
Chiro said I was looser than last week, and no inflammation anywhere. I asked about my hips feeling a bit creaky. He said that is a phenomenon he sees in runners that are tapering. I use my hips a ton when dolphin kicking and I kick a lot, so perhaps that explains things. ART takes the place of stretching today. I'll probably do my RC exercises in front of the TV as I did last night.
Woke up today feeling energized instead of lethargic as I've been for a week. Also felt pretty good in the pool -- much better than yesterday. And I screamed at two inanimate objects today. So I think I'm ready to go! I've only swam at Auburn once, back in Feb 2009. But I had 6 PBs at that meet, helped along by the emergence of the tech suit, I'm sure. Still, good mojo.
My flight leaves around noon tomorrow. I may drive straight to the pool to get a very short loosen up swim. Not sure if I can get there in time for the 30 minute swim in the comp pool after Wed's events end. Hope so!
Spoke to Susan Dawson-Cook of Swimmer magazine about meet prep and the difference between short course and long course. I love me some long course 50s, but I have to say short course rocks because of the walls!
Updated August 2nd, 2011 at 08:05 PM by The Fortress
Today I swam on my own.
500 warm up
free back free breast/fly free
100 kick board
100 kick back
100 kick back
100 kick back
I'm pretty sure that's what I did. I lost count after 3 and got mixed up on odds/evens, so around the 4th I knew I was off when I was counting my kick as evens.
Stretching on deck
At this point, I am going to just be as rested as I can possibly be, with complete disregard to meterage, # days swum, speed, etc.
I heard a rumor that this A/BB Champs meet is going to be SCY in prelims due to the number of entries. That would be totally fun! I swim on Sunday. We shall see!
The girls and my husband are going to see the Circus. They go every year! Then we are going to Texas de Brazil for dinner. Claire loves that place. It's her birthday!
Last night went to the pool for a short recovery swim. Did the following:
4 x 50 drill
6 x 50/1:15 focus was dps, kept stroke count at 14-16 averaging 15 (normally I'm at 18 in the 25 meter pool).
6 x 50 back/1:15, same as above except SC was 17-18. I need more work on the backstroke catch. I never feel like I'm getting a good catch and it always feels like I'm slipping.
100 easy swim
Total: 1500 meters
Went for a 45 minute bike ride.
Last day before Nationals. I actually kind of miss the 6000m workouts. I got used to it. I feel kind of lazy tapering. Slept poorly again. I'm too nervous/excited... not sure which. Headed to Auburn tomorrow. Hopefully all will go well.
4 x 50 Dive/sprint - back easy
Today was solo at the Monon Center.
**500 Freestyle Swim
**100 Kick/100 Pull/100 Drill/100 kick/100 pull
**10 X 50 Drill/Swim free @ 1:00
**4 X 125 IM (50 IMO Roll) @ 2:30
**20 X 100-in sets of 4--descend -5 each set of 4 (2:00 / 1:55 / 1:50 / 1:45 / 1:40
The pool was packed this afternoon! Is swimming rapidly gaining popularity among fitness buffs?
Throughout the course of my workout I had 4 different lane mates. Three of them were totally fine to swim with, the 4th however was a man attempting to do breastroke. This guy rotated his pelvis and did more of a wide scissor kick that crossed over in my lane. I was nearly kicked by him every length. He seemed to be annoyed by my 100's on an interval. When I passed by him he would switch to crawl and try to ward me off. Oh well, he was the fool who jumped in my lane and started swimming!!
Well, this is my last swim as a 33 year old, as tomorrow is the day I came into this world. Not that it'll be any different tomorrow vs. today.
Meet report from Sunday at the LC Champs meet (USA-S):
200 Back - NS
100 Fly - NS
100 Free - NS
I was just feeling too crummy after the last 2 weeks of 70+ hours to attempt making the trip down to Pasco, WA for the meet. Had I of gone under good conditions, it looks like I would've ended up in the middle of the B finals in each of my events, with an outside shot of the A final in the 100 Fly. Oh well, the rest was better for me anyway at this point of the summer.
400 Free (4 x 100s :15 rest)
600 Free Pull (building each 100 till I felt Sun Yang-ish by the end)
8 x 125 Free @ 1:45
held 1:24-1:26s on all, with the last at 1:22
not bad considering the lack of swimming I've been doing lately.
After this I was basically wiped out though
8 x 25 Fly @ :40
Went to Tahoe last weekend for the Sharkfest swim. Got there Sat afternoon and got in a short swim at Incline Beach where the race was to start on Sunday. Water was a lot warmer than I expected and swim felt pretty good even though it was very short, probably only about a half mile.
Sunday - Got about 200 yard warmup swim just after arriving at the start area. Water was a lot colder than Saturday afternoon but still not too bad. Swim was 1.2 mile shoreline swim from Incline Beach to Burnt Cedar Beach. I felt really good and strong alfter I got good and warmed up.
Finished 1st in my age group and in addition to the usual medal got a bottle of wine for my efforts!
Updated August 2nd, 2011 at 01:06 PM by poolraat
4 x 25 single arm fly
8 x 25
odds = easy speed fly
evens = easy
8 x 25
odds = dolphin kick @ 100 pace to 15m + cruise
evens = drill
-- Hmm ... On the ones on my belly, 11 solid kicks got me past the 15 m mark. Must have been getting pretty good DPS; makes me wonder what it would be in a tech suit.
8 x 25 back no SDK
8 x 25
odds = free, focusing on breakouts
evens = breast
Stretching, 30 minutes
Rats, no easy speed yet. Felt like lead in the water still, maybe slightly better by the end. Normally this would mess with my mind some, but I am uncharacteristically calm. It does make me somewhat glad that the 2 events I care least about are the first day (50 evil and 100 fly), so I can work out the kinks. I am trying to have no expectations about these events. As Ahelee has said, "enthusiasm plus no expectations = happiness."
Jimby has given me the following sage advice about how one feels pre-taper meet: "I have come to the conclusion that it doesn't matter AT ALL, in fact, there may even be an inverse correlation (feel bad before, swim better during.) I also have come to conclude that positive thinking (you have to be able to visualize swimming great in order to actually do it) is vastly overrated. None of this matters. It's only evidence of a nervousy mind preparing itself for pain." All this preliminary suffering apparently makes the post-meet relief and happiness all the more compelling.
I am really really sick of tapering. The last week is just murder.
My shoulder is still bothering me somewhat. I seem to be tossing and turning at night. Some of it may be due to stopping weights as well -- my shoulders always feel somewhat hinky during taper. Going to try to ice more.
I'm packing Mini Fort off to rowing camp in the am. The really big job of getting Fort Son ready to pack off to college begins after Nationals.
No intervals what so ever. Swam at the Y and did alot of talking and coaching instead of swimming too much.
500 Free broke 1,2,3,4,1,2,3,1,2,1
200 Free w/snorkle
300 Free kick w/fins
5x100 Fly as 25 rt arm/25 lt arm/25 kick/25 swim w/fins
10x50 from dive as 20 yard sprints
Total 2000 yards
Whew! Today was kind of a brutal way to start the week. It was an IM-oriented workout written by one of our coaches. After taking yesterday totally off, I was hoping to feel a little better today, but the workout absolutely pushed me. I did, however, do all the ladder going up as stroke (albeit wearing my fins). Here's what we did:
1 x 450 Kick on 9:00
4 x 25 Fly (w/ fins) on :40
4 x 50 Breast (w/ fins) on 1:10
4 x 100 Back (w/ fins) on 2:15
4 x 200 IM (w/ fins) on 4:15
4 x 100 Pull on 2:10
4 x 50 Pull on 1:05
4 x 25 Pull on :35
Total Meters - 3250
To be honest, coming down the ladder was supposed to be IM too, but I elected to do it as a pull set. I'm trying to strengthen both my freestyle pull and my endurance in order to compete in my first ever open water swim the end of the month.
Getting slammed at work - and at home - right now, but I did want to get the workout out for you - in case you want it. Take my word for it though - it will beat you up!
I'll splash around a bit tomorrow and maybe do some more practice dives. Nothing hard. I'm already having trouble sleeping. Usually that doesn't happen until the night before. Probably a good thing... I'll be so tired by the time Wednesday evening rolls around, I won't be able to avoid some deep sleep.
1000 Warm up
3 x 100 down easy free/back build, fast, sprint br
200 cool down
Did a couple practice dives and called it a day.
30 minutes stretching
10 x 25
odds = shooters
evens = drill
1 x 25 burst dolphin kick on back + 25 EZ
1 x 25 burst dolphin kick from dive at side + 25 EZ
1 x 25 fast back kick
1 x 25 back spin drill + cruise
1 x 25 fast free
1 x 25 burst breast fast hands drill
Still felt sloggish in the water today. I wish I felt a little lighter. But I think it's a combo of taper + many hours in the heat yesterday at Divisionals and team banquet + out of the pool yesterday + late to bed. I was still feeling sloggish at this time in Dec. and March during tapers. But I am not really feeling insanely jittery from tapering. How come? I'm sure I'll get a jolt of nerves when I start packing. I am worrying some -- worrying about not DQing in the 100 fly, worrying about breast kick, worrying I've overtapered for LCM, worrying that my worst events are day one, etc. But I know from prior experience that I needn't worry about worrying. I have absolutely no worries about the first 15 meters underwater.
I have heard that Jimby is swimming very well at the LCM meet in Cleveland. It must be due to my lucky socks (which he swiped), see below.
3 more days!
Oh, Lil Fort did great at Divisionals with 2 big PBs in the 25 fly and 50 free. She dropped a second in fly -- finally decided she didn't need to breath so much. Which now causes me to worry about how many breaths I should take in my 50 fly ...
Planning on being a slug the rest of the day. This forced laziness breeds ... well, more laziness.
Updated July 31st, 2011 at 05:43 PM by The Fortress