Utah Masters State:
The only race Friday was the 100 free.
Had a good swim. Did a warmup of about 800-900 yards. Was in heat 2 Lane 4. Had a good start and turns were solid. Went 1:01.9. I'm very pleased with this time as I did not shave and did only 1 week taper. Did about 5 minute swim down after.
Today will be 200 and 100 back and 50 fly.
Updated March 24th, 2012 at 04:47 PM by poolraat
PM only SCY (slept through alarm and had work in the AM so no early swim!)
another PWB workout w/ modifications
600 (100 FR/400 IM K/Dr/100 FR)
4x100 @ 1:15 light descend 1-4
4x50 @ 1:00 VS FR kick w/ board
3x400 @ 5:00 D1-3 (4:42, 4:33, 4:22)
5x50 @ 1:00 kick FR w/ board
3x300 @ 3:45 D1-3 (3:29, 3:22, 3:14)
5X50 @ :55 kick FR w/ board
3x200 @ 2:30 D1-3 (2:12, 2:08, 2:05)
5x50 @ 1:00 kick FR w/ board
3x100 @ 1:15 D1-3 (1:08, 1:04, 1:02)
5x50 @ :50 kick FR w/ board
300 Free Pull
300 Kick w/ board
Broken 400 IM (4 x 100s @ 2:00)
Fly went 1:04Back went 1:13Breast went 1:18Free went 1:03 (I was more tired than I should've been here...maybe I need a little rest)Adds up to roughly a 4:38, which is slower than what I did a few weeks back in Kirkland (4:33), but it felt decent.LMSC record is 4:29 and change, which I feel is doable100 EZ
10 x 50 Kick w/ board @ 1:00 (:50ish)
8 x 75 Free Pull @ 1:00 (:50s)
I found out today at work that I get to work 10 hours shifts all week next week. Happy for the OT, but not happy because I won't be able to swim at all in the mornings since I have to be at work at 5:30am. Production work sucks at times! Oh well.
Good news is that I still have 3 practice sessions left that I can make it to before my LMSC Champs meet NEXT weekend. I guess I'm tapering then. I should be able to swim tomorrow (Saturday), and then Monday and Wednesday evenings at lap swim while my daughter is in lessons at the YMCA pool. I'll just have to take what I can get. At least I'll be rested. This week I've kinda been slacking a little too, but noticed that my triceps are not quite hurting as easily during my hard pulling sets. I guess a little rest won't hurt anything. Maybe I'll throw in a shave along with it for a little extra next week too.
This morning I had a playdate at Riverbank with three swim buddies. John, Rondi, Hannah, and I met up for a fun belated birthday swim for John. He had done his real one a few weeks ago in Florida. After that effort—37x300m on a lively interval—we thought he deserved a more relaxed celebration in the pool. We all wore our special birthday swim caps, and John and I wore our team cupcake suits from last year’s MIMS. Here’s how it went:
900 lcm warmup
Birthday set: 37 x 50 @ :60
Odds = easy BK, evens = fast FR, primes = corkscrew (primeness trumps evenness or oddity)
[Usually when I’m doing sets that involve switching between FR and BK, my focus is keeping my torso in one piece when I rotate, and on maintaining a strong kick on both strokes. I got to practice that a lot today, and the addition of corkscrew to the mix really upped the challenge on keeping the core firm and aligned. This ended up being a lot of corkscrew swimming—I settled on 8 rotations in one direction then 8 in the other to avoid getting too dizzy. There was plenty of time during these 50s to ponder the distribution of primes. Prime pairs are all well and good, but I really savored the non-prime pairs (25/27! 33/35!) once we finally got to them.]
400 easy swim
8 x (20-yard sprint, 35 yards easy) [4 kick, 2 FR, 2 BK]
200 warmdown + play
The pool was really hopping this morning—at one point we had 8 swimmers in our lane, and the adjacent ones were pretty full too. The Columbia masters team is off this week, so many of those swimmers are using Riverbank instead. I got to visit with friends from there whom I hadn’t seen in a while—between the birthday festivities and the chatting, it was a fairly social swim today. Hurray for birthdays!
rehab exercises (20 min)
wide grip lat pulldown, 70 x 3 x 8
explosive leg press, 270 x 3 x 12
push press, 40 x 3 x 8
overhead squats, 45 x 1 x 8, 55 x 2 x 8
power squats, 210 x 3 x 8
seated narrow grip row, 70 x 3 x 12
knee tuck jumps, 3 x 6
altitude drops, 2 x 8
Swim/SCM @ gym pool:
Only had about 40 minutes, so did a mini-speed set. I would have liked another 1000 of Garbagio, but had to rush off. Since I was in the pool almost 2 hours again yesterday, I still feel quite righteous.
5 x through:
4 x 25 burst + cruise
-- various: free, fast hands breast, fast doggy paddle, dolphin, back spin
Total: 1200 m
Stretch/Yoga, 45 min
Did not neglect my stretching today!
Unlike Water Rat, , I'm looking forward to my day off tomorrow! It's a gorgeous spring day here. I wish gorgeous days weren't associated with allergy problems. The pollen count is very high here, and I can feel the effects.
Jimby signed up for Nationals today. So it looks like our Fort-Stud-Speedo-Jimby carpool down to NC is a go!
2 X 250 4:15
3 X 150 2:15
4 x 50 faster 1:00
5 X 200 4:00
100 swim/100 kick
8 X 100 2:00
Pull free or IM
10 X 25
odd: build to race finish
even: blocks-25 sprint
1 X 400 free or 300 IM
Focus on great turns and streamlines
WARM DOWN: 4 X 50 easy 1:00
FAST FRI Mar 23, 2012, LCM & SCY
Swam Tue, Wed, & Thu
TUE scy just did a quick 15 min swim
Wed LCM went around 2k
Thu SCY went around 2k
yesterday I found out all my 2011 SCM swims were pulled from top 10 due to a pool length problem. It's a good reminder that I swim for myself and my health & not so much for external recognition. I had a good time at the meet & it's too bad it might have been 1/2 an inch short
Whitney Coached LCM
6:30 - 8:00 dove in around 6:34
swam with Mike Varozza, Tyler, Todd, Chris, Ned Korey, Larry Max jim & Tenielle
swam till 6:55
did around 1k
50 LCM fly fast from dive off blocks
cruised it went 30
100 scy easy in well
100 fr easy speed
200 easy in well
assigned 200 fast
did 100 easy speed
50 fly fast
200 IM broken 10 rest at each 50
swam it easy zpeed
went 32 38 43 32
~ ~ ~ ~ ~
~ ~ ~ ~ ~
2012 Meets (I'm considering)
Mar. 30 & 31, 2012
South Central Zones, SCY
South Lake, TX
Jul. 5 - 8, 2012
2012 USMS LCM Nationals
Qwest Center, Omaha, NE
Order of Events
Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
Did another of Leslie's today..I loved this one! Getting in the water, I felt I had no business swimming. I am zonked coming off of NEM and hitting the HIT plus 9 miles of running and weights...got 1 more weight session today, then I can sleep late tomorrow.
10 x 50 @ :20 RI
odds = free w/paddles
evens = kick
8 x 25 shooters w/fins @ :40/:45
10 x 25 burst to 15 m + cruise @ 1:00
-- 5 kick, 5 swim or speed drills
I did 5 kick with snorkel and 5 free swims.
-- with fins
-- complete recovery between efforts. as much "wall sitting" as you want after doing the EZ recovery swim
1 x broken 200 AFAP choice
-- choice: break :15 @ each 50 or :30 @ each 50
-- 100/200 swimmers the former; 50/100 swimmers the latter
1 x 100 AFAP choice
did this BR with FLY kick. 1:14ish
1 x 50 AFAP choice stroke
Fly around :31
1 x 50 AFAP choice kick
1 x 25 AFAP choice stroke
1 x 25 AFAP choice kick
I did my BR with a fly kick today since I had fins on. Prior to today I only really did that as a drill for working the lunge. However, I noticed that speeding it up enabled me to hit near my racing speed so I'm a convert... I think it is a great pacing tool for me. Maybe I can work on my broken 200 and get the splits perfect...we will see. Normal BR is just so fatiguing that I can never replicate my meet speed in practice.
Swim meet in Salt Lake City this weekend. Friday night will be the 100 Free, then on Saturday the 200 back, 50 Fly, and 100 Back.
300 swim back & free
200 kick/drill by 50's
100 easy free
swim 6 x 25 on :45: odds build to fast finish; evens with fast breakouts
- did 1-2 free, 3-4 fly, 5-6 back
2 x 25 sprint w/25 easy swim back
- did off blocks, 1 fly, 1 free
swim down 10 minutes
- did 600 easy back & free
Total: 1600 yards
A comment yesterday caught my attention. It had to do with splitting a 200 with two identical 50s down to the hundredth of a second. I 100% agree with what was said: a) the splitting was impressive and b) it is amazing that the human body can do that. So I started thinking... what are the odds that something like this can happen? I came close with my 200 Breaststroke in Feburary: 35.36, 39.64, 39.61, 39.52. Only 12 tenths of a second separated my second and fourth 50s. I'd call it luck in my case since I wasn't trying to do anything of the sort. I was more worried about chasing down the guy next to me. Here's the 2012 Women's NCAA D-I 200 Fly finals:
1 Katinka Hosszu 26.10 54.03 (27.93) 1:23.36 (29.33) 1:51.32 (27.96) [1.40]
2 Cammile Adams 25.98 54.76 (28.78) 1:23.57 (28.81) 1:52.40 (28.83) [0.05]
3 Kelsey Floyd JR Tennessee 25.98 55.47 (29.49) 1:24.77 (29.30) 1:54.28 (29.51) [0.21]
4 Sara Isakovic 25.55 54.50 (28.95) 1:23.89 (29.39) 1:54.38 (30.49) [1.54]
5 Tanya Krisman 26.11 55.37 (29.26) 1:24.94 (29.57) 1:54.64 (29.70) [0.44]
6 Caroline McElhany 26.20 55.58 (29.38) 1:25.29 (29.71) 1:55.23 (29.94) [0.56]
7 Alyssa Anderson 26.16 55.19 (29.03) 1:25.11 (29.92) 1:55.50 (30.39) [1.36]
8 Teresa Crippen 26.22 55.50 (29.28) 1:25.41 (29.91) 1:55.63 (30.22) [0.94]
I [bolded] the difference between the max and min splits for the last 3 50s. Some were better than others but the average was 0.81 seconds. Given that a person is trying to split the last three 50s evenly and they are capable of swimming each 50 within .81 seconds of the others, what are the odds that any two would be split to the same hundredth of a second? Is is 1 in 81 (1.23%)? 2 in 81 (2.46%)? Actually, neither. This a variant of the Birthday Paradox ([ame="http://en.wikipedia.org/wiki/Birthday_problem"][ame="http://en.wikipedia.org/wiki/Birthday_problem"]http://en.wikipedia.org/wiki/Birthday_problem[/ame][/URL]). The formula works out to something like this: 1 - 81!/(81^3 * (81-3)!) or 1 - 81*80*79/81^3 or 3.67%. Ok.... still not great odds but it happens more than you might think. What about on a 500? Take a look at this swim:
3 Wendy Trott 25.93 53.67 (27.74) 1:21.71 (28.04) 1:49.75 (28.04) 2:17.54 (27.79) 2:45.35 (27.81) 3:13.17 (27.82) 3:41.21 (28.04) 4:09.17 (27.96) 4:36.10 (26.93)
Three 28.04s! Discounting her first and last 50s, she swam 8 50s within 0.30 seconds of each other. Odds any two are the same: 64%! Odds any 3 are the same... over my head and I really don't want to hunt down my old statistics books.
Today's workout - Swam w/ Dave x 2 and Roger. We were supposed to bring our own sets but it ended up being a repeat of some of my older "make your own up" sets. Pool temp 86. For Q (and my curiosity), I weighed myself before my workout this morning - 197. Weighed myself again when I got home - 192. Same lack of clothing for both weights. Same scale. I didn't eat, drink or er... expel anything between measurements. So basically I left 5 lbs of heat, water and whatever else I excrete through my pores in the pool. Learned a) it is more than I thought and b) I need to lose some weight. I'll take some more measurements over the next week to see if this is "normal". Tomorrow, I'll be at the Huntsville Nat so I can see if cooler water reduces how much I lose.
400 Warm up
1600 - 1:15 pace. Each of us took 400 yards leading while everyone else drafted.
10 x 100 IM - 1:30
I might be getting the hang of this IM thing. Kept them all under 1:25 and even crept down to 1:20 once.
100 Free - 1:20
25 Breast - :30
100 Free - 1:20
50 Breast - :50
100 Free - 1:20
75 Breast - 1:10
100 Free - 1:20
100 Breast - 1:30
100 Free - 1:20
200 Cool down
Updated March 23rd, 2012 at 11:05 AM by pmccoy
Since the muscles in my back have not loosened up enough the friday flyer was back but with zoomers not full length fins. There is such a difference, the zoomers only give me a little advantage not like the big fins.
500 free w/snorkle as 50 swim/50 kick
500 free kick w/zoomers
5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 4:00,3:58,3:54,3:43,3:33 i also focused on good kickouts to the 15 meter mark
4x50 from block alt free /fly breakouts the first one felt like my back slipped as I took the first dolphin kick but the rest felt ok
Total 2500 meters
Not worried about tomorrows meet just going to have fun with it.
Updated March 23rd, 2012 at 03:26 PM by Donna
200 warm up
6x100 free (1:45 int)
500 warm down
(rough work schedule Tuesday and Wednesday kept me out of the pool)
AM and PM SCY + Crossfit + Bonus Swim
Today was PWB day (thanks for the workouts).
Warmup sets (1,400 set / 1,400 total)
1 x 500: 100 free swim, 300 IM k/d/d by 25s, 100 free swim
4 rounds of 4 x 50's on :50, descend each round to fast-ish (90%)
-- 1st rd: fly/back
-- 2nd rd: back/brst
-- 3rd rd: brst/fr
-- 4th rd: free
1 x 100: easy
Main set #1 (2,000 set / 3,400 total)
12 x 150: swim free
-- 6 on 2:00, gentle descend in pairs (1:43s, 1:38/1:37, 1:36/1:35)
-- 4 on 1:50, descend 1 to 4, try to start faster than your 2nd pair of 150s on the previous 6 (1:39, 1:38, 1:36, 1:35)
-- 2 on 1:40, descend 1 to 2, try to start at your 3rd 150 of the last set, then blast the last one (1:35, 1:33)
4 x 50 @ :35, :40, :45, :50, active recovery
Warmup sets (800 set / 800 total):
1 x 400: 100 free, 200 IM kick-drill by 25s, 100 free
2 sets of 4 x 50 @ 1:00 kick w/ board building legs
Something Borrowed (3,000 set / 3,800 total)
There are four rounds and you can take a Masters Minute between rounds
Round #1: 1 x 400 – 2 x 200 – 4 x 100
Round #2: 1 x 300 – 2 x 150 – 4 x 75
Round #3: 1 x 200 – 2 x 100 – 4 x 50
Round #4: 1 x 100 – 2 x 50 – 4 x 25
400/300/200/100 did negative split on 1:15 base.
200/150/100/50 did deconstructing IM on 1:20 base.
100/75/50/25 did reverse IM order by round, 1:10, 1:20, :50, :25
AMRAP (as many rounds as possible) for 7:00 of the following:
3 thrusters, 3 pull-ups
6 thrusters, 6 pull-ups
9 thrusters, 9 pull-ups
...etc. climbing in sets of 3
made it through 15/15 and got 13 thrusters in the 17/17 round.
To make up for 2 days of being out of the water, I sped over to the club pool from Crossfit to play water polo with the club team. Played 3 15:00 "periods" final score: White (me) 12 - Blue 10.
4 goals tallied.
Updated March 23rd, 2012 at 11:50 PM by Calvin S
200 FR/200 FR/200 FR
4 x 100 kick
4 x 150 FR on :15 sr (held ~ 1:43)
3 x 100 IM on 1:45 (1:15, :13, :12)
100 ez and out
Almost missed my swim tonight, but was able to get into the adult swim time with 40 minutes left. I did indeed talk with the head lifeguard about last night's fun, and she agreed that we should be able to swim until 7:30 on Monday and Wednesday evenings. I asked her to fix the schedule so that the other guards are aware.
I also received a USMS banner in the mail from the headquarters on Tuesday. I found an ideal place to hang it in the pool, just above the pace clock. I also put in an order for some promo materials for our meet next month - everything is coming together for it, so now we just need people to show up.
Checking out from the pool for the rest of this week due to work. I'll be back in the water on Monday. The plan is to start the transition to Open Water training with longer reps, but also with some speed sets from time to time.
Only time for a quick swim today. I had less than a half hour, so I just swam what I could... ended up with 1500 straight free in 25:20 before hitting the showers.
At least I didn't miss a day completely!
Celebrating my wife's birthday today... She's spent more than half of her life now putting up with me; God bless her!
This morning I went to the morning TNYA workout at John Jay college. Brad coached, and I had a lane full of good lanemates—lots of camaraderie and banter made the time fly. Here’s what I did:
750 scy warmup: 250 swim, 200 pull, 150 kick, 100 IM, 50 double-arm backstroke
7 x 50 pieces of IM @ :55 (fl, fl/bk, bk, bk/br, br, br/fr, fr)
300 pull @ 4:30
2 x 200 FR @ 3:00
3 x 100 IM @ 1:40
4 x 50 kick @ 1:00
300 pull @ 4:15
2 x 200 IM @ 3:30
3 x 100 FR desc. @ 1:30, 1:25, 1:30
4 x 50 kick @ 1:00
2 x 125 (75 build, :15 rest, 25 sprint, :15 rest, 25 sprint) @ 3:00
TNYA’s workout finishes at 8, and I was meeting a friend at 9:30 for weights at the Y, about 10 minutes away. This morning when I was packing my bag I was puzzling on what I would do with the time in between—my plan had been to row, but I did rowing class last night and wasn’t excited about more of that again so soon. Then I remembered that years ago I had bought a pass for lap swimming at the pool where TNYA’s workout was held, but never used it more than a couple of times. Lap swimming starts right after practice ends so . . . since I was told when I bought it (in the late 1990s!) that it never expired, I decided today would be a good time to test that. It worked! I got to stay and swim for another good bit before heading over to the Y. That’s a good thing to know about for days when I want to do some longer swims—the college’s lap swim hours on Thursday are from 8-6, and today I had my own lane the whole time I stayed (and indeed, for most of the swim, my own pool).
I decided to do the rest of the HVT workout I had started on Tuesday, with the IM distances tweaked a bit (Hannah’s suggestion). It was supposed to be a quality IM set, but I got pretty tired and hungry after the first round and the quality started slipping away fast:
10 x 25 @ :45, odds fast (4 bk, 3 br, 2 fr, 1 fl)
100 IM fast @ 1:30 [1:16]
4 x 50 recovery FR @ 1:00
10 x 25 @ :40, odds fast (4 br, 3 fr, 2 fl, 1 bk)
200 IM fast @ 3:30 [3:02]
4 x 50 recovery FR @ 1:00
10 x 25 @ :35, odds fast (4 fr, 3 fl, 2 bk, 1 br)
400 IM fast @ 6:30 [6:20]
4 x 50 recovery FR @ 1:00
300 warmdown + play
That was it—I like that set and want to return to it on a day when I can do all four rounds in the same workout, and give it the good effort it deserves.
Weights were fun to do with a friend, and afterwards I was pretty tired. But then, on the way home, I got a message from swim buddy John that he was headed out to the beach! I was really glad. The morning after my little adventure with the spider crabs on Tuesday (they more or less frightened me out of the water), I had woken up thinking “You know, those crabs—they were really kind of neat!” I kept on thinking about them, and really wanted to see them again, but I knew they would probably be gone by the weekend. So when I got John’s message, I decided to to head out to the beach as well, just in case they were still there. I knew there was a good chance they wouldn’t be—wildlife sightings are pretty transitory at the beach—but I at least wanted to go check it out.
I quickly packed a lunch and some work for the subway and headed out. When the train surfaced in Brooklyn I just watched the stations go by through the window—it was a gloriously warm sunny day, and a lot of the trees are already in full flower. The sky was a beautiful cloudless blue . . . until about half a stop from the beach. Then the fog enveloped the train, and there was just white all around.
I arrived and met up with John and his friend around 1, and we stayed until 3, and the whole time a thick white mist hung over the sea and beach. It was eerily beautiful. A medley of foghorns played out over the lapping of the water. The tide was out further than I’ve ever seen it. I walked along the water’s edge, down to the “long” jetty—which today extended only about 10 yards into the water. I think I could have waded around the end of it. Rocks that usually stay underwater were exposed, and I looked closely at the carpet of bivalves that covered them. I watched one crab that had gotten trapped between rocks by the outgoing tide sheltering under them.
Several seagulls were feeding on crabs—I didn’t see any spiders among them—and there was the detritus of a crab feast all around them—lots of legs and claws and shells spread out all over the intertidal zone. There was a single enormous horseshoe crab covered with barnacles near the waters edge, and as I watched a woman dragged it further ashore so some children could get a closer look at it. There were a lot of folks walking along the strand examining things.
When I got back to the blankets John and I decided to go for a dip. I wasn’t looking to swim much after this morning’s workout, but I did want to go out and see if I could see any more crabs on the bottom. Alas, the visibility wasn’t good enough to see much today. After I got used to the water temperature, I floated on my back for a while and looked up at the mist. The ice bath felt good on my sore muscles, and I felt peaceful and happy. It didn’t take much to get out beyond where I could see the shore. After a bit I swam in.
It was a pretty cool day at the beach, even without the spider crabs and without the sun. By the time I headed back to the subway, the mist had burned off on the other side of the boardwalk but was still as thick as ever over the sand and sea. I headed back to the city, happy to get in a bonus visit to the shore.
Swim/SCY w/Susan Williams:
6 x 25 no breath free @ :35
-- focus on breakouts
8 x 25 shooters @ :40
Main Sets w/fins or MF:
10 x 25 burst + cruise @ 1:00
6 dolphin, 4 speed drills
1 x AFAP 50 back from the blocks
-- rolling start (probably subtracts a half second or so)
-- 28 mid-high (couldn't see clock right away)
-- might have gone past 15 m mark on 1st; spaced out on # kicks
5 x (broken 100s AFAP dolphin kick + 100 EZ) @ 7:00 (? didn't pay attention to clock; we were chatting)
1 = break 10 seconds @ each 25
2-3 = break 15 seconds @ each 25
4-5 = break 30 seconds @ each 25
1 = back shooters w/MF, :40
2 = back shooters w/MF, :43 (bonked on last 25 from lack of O2)
3 = dolphin kick w/board & fins, :46
4 = dolphin kick w/board & fins, :44
5 = back shooters w/MF, :36
-- Susan had to leave
8 x 25 breast pull w/parachute @ 1:15
-- decided against free b/c of shoulders, but I liked doing breast pull this way.
30 min stretch/foam roller/rehab exercises
So very nice to have a swim buddy to work out with! And since Susan and I focus on SDKs, the broken 100 sprint kick set was perfect for both of us with upcoming 100 backs at Nats. Legs feel pretty tired after that effort. Did my rehab exercises last night, but didn't stretch. Really need to do that later today.
I may need to hit the gym tomorrow instead of Sunday, if I can rouse myself in time. This weekend is chock full of kid stuff -- first regatta, swim meet, soccer game and 5K.
I've decided my chief concern from here until Nats is staying healthy during the spring allergy season, which has arrived early this year.
Updated March 22nd, 2012 at 07:25 PM by The Fortress
1 X 200 3:20 3:00
2 X 100 1:40 1:30
4 X 50 faster :50 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
4 X 50 kick 1:00
6 X 25-half blast kick/half swim- :45
1 X 100 swim
6 X 100 free 2:00
#1 25 fast/75 easy
#2 50 fast/50 easy
#3 75 fast/25 easy
#5&6 are easy, swim down.
4 X 100 best stroke 2:15
Same pattern as above
2 X 100 easy swim down 2:00
5 X 50 blocks
25 sprint, turn and breakout...easy in.
WARM DOWN: 4 X 50 easy 1:00
Here's what I did:
SCM, Baylor Fitness Center
on my own
200 warm up
6 x 10 sec easy sprint w/cord
6 x 100's no interval
odds free with PFS
6 x 25 swim/25 focus on streamline first few strokes
6 x 25 on 1:00
monofin fly kick
P90X - Yoga X
I have gotten most sore on Yoga than any other P90X workout! And it was a good thing I put a pillow in front of me 'cause I actually did a full face-plant on that one pose!
SCM, Baylor Fitness Center
on my own
400 warm up
8 x 50 no interval
free with PFS
4 x (25 strong speed with Speedo B&O fins, 15 sec exchange; 25 blast back no fins "same feet and arm speed") 100 easy per
extra 100 easy
3 x 100 kick with Speedo fins
3 x strong breakouts
Yesterday's swim was really tough. Good thing I am limited the # of sprints but attempting the highest of quality. The conditioning will have to be drylands.
Then, Legs and Back and the ab ripper.
I substituted the vasa for all the pull ups, either up to highest setting (14) or doing fly pulls front/back with the highest setting
I either need to get heavier weights or order the stretch cords.
Kenpo X today! I am looking forward to that, let's how 7 years of watching my kids in kenpo karate and participating in parent workout day has prepared me!!!!
I can't wait to do the stretch x next, but it will be awhile before core synergy (?) comes up. I am curious what that is like!!
What was written was...
10 min. choice
3 x 500 broken
--3 x 50 hard @50
--325 swim at 500 pace
* My 500 pacing is HORRIBLE to say the least, so we are working on that.
4 x 100 pull @ 1:50
--stay extra long and easy
100 breast @ 2:00 at 400 IM pace
2 x 50 free @ 50
3 x 100 breast @ 2:00 at 400 IM pace
4 x 50 free @ 50
5 x 100 breast @ 2:00 at 400 IM pace
6 x 50 @ 50
We did most of it but inserted about 15 min. of breast turns before my set of broken 500's. Also, after the 3 x 100 breast towards the end I was called down to the blocks to do some stretch cord breaststroke and worked on my turns again.
Here is a link to the local news that did a short piece on our team last Sat. I was at a gymnastics meet so I missed out. A couple of interviews and mention of the Swimming Saves Lives program that we , GSMS, will be participating in again this year. Last year was a huge success and we it enjoyed more than the "students" did. I guess that is enough plugs for GSMS on this post.