Has it really been over 3 weeks of blogging! Here we are again, another split Sunday sprint/distance workout LCM at SMU!
But first: Yesterday, Sat 07/23
Half of my vasa & dryland workout
Now, back to today:
3 x 200 warmup swim/kick/swim
4 x 100 25 kick/25 drill/50 swim
12 x 50's
4 x 60 sec 12 1/2 fast
4 x 55 sec 25 fast
4 x 50 sec 37 1/2 fast
6 x 50 on 1 min
1-2 breath every 3
3-4 breath every 5
5-6 breath every 7
3 x 50 fast on 2 min
1 and 3 from a dive;
2 from the wall
32 free ??? fly 31 free
Today was a solid day. The fast 50's at the end were more like sprint/fast pace 100 than true race-pace 50s.
I went shopping and now blogging to kill some time in order to avoid catching up to real time on TIVO for the swimming on TV.
Our annual Swim for Distance month always ends with the 2K/5K/10k. In recent years the 10k was dropped, but back on for this year as a relay! I remember, the two times I did the 10k, it was a rather light turn out! Well, this year, DAMM capped it to 16 relay entries, and are full-up. They will have FUN!!!
Yesterday, Bill White and Mark Scholl, their cups overrunning with sweat and hubris, arrived at the Y tennis courts at the generally agreed upon time of 8 a.m. for what I had hoped would be a Super Men's Best of 11 Set Championship match against the indomitable Irishman, John Delaney, and myself, a superb but psychologically frail athletic specimen.
John and I arrived fashionably late at 8:45, which I am certain Bill and Mark believed was a strategic decision to tire them out via exposure to the pitiless Heat Dome that is currently slow-cooking us here in the Middle Atlantic States.
Actually, though it may have served this function, both John and I had arisen early to the pitter patter of rain drops and figured we should give it time for the courts to dry out. Mark and Bill, who live across the Ohio River, had experienced no such rain drops and didn't believe they existed.
But enough preamble.
The basic gist is that our nemeses were nicely warmed up, and they took the first two sets 6-3 and 6-1 respectively.
John and I both felt thoroughly beaten down. There is something about a drubbing that tires you out more than the actual activity itself. It is, I think, akin to the learned helplessness of domestic abuse victims.
But then something amazing happened in the third set.
The tide turned. We won 6-3. And in the fourth set we won 6-1--the score equivalent of a palindrome.
Though I argued the fifth set would not decide anything--we were, after all, playing the best of 11--no one else seemed to want to play that long. I suggested that if the match was still going at 5 p.m., we could call it, but again, no one but me intended to suffer the brain damage such would certainly wreak on the wetware of our fast desiccating neurons.
So the 5th set was to be the deciding one.
It proved remarkably competitive, with the lead see-sawing back and forth and forth and back. At 7-7 in games, John suggested we play a tie breaker, but Bill, Mark, and I didn't really want to do so. The compromise: two more games. Either a winner would emerge or we would tie.
But that would be that.
I managed to win my serve. Score: 8-7. The worst we could do was a tie.
But then we won Mark's serve, and the match was ours!
Bill and I immediately headed for the Y's hot tub, which may seem counter-intuitive given the fact that we were already boiling hot and drenched in sweat. But we have discovered a dip in the Jacuzzi post-tennis allows us to do something throughout the remainder of the day that would otherwise be impossible.
Ten minutes of swirling therapy on the dogs later, we went up to the pool to take a dip and cool off.
Bill, who wears these horrible discount tennis shoes that rather than cushioning the beating his feet take on asphalt courts only accentuates this, needed to limp to the pool in thonged sandals.
Before jumping into the deep end, he took these off and placed them on his hands and used them as swimming paddles.
This is the inspiration for today's vlog: a revolutionary new Aqua Shoe Glove that, with just the slightest tinkering by scientists, would provide active triathlete types the perfect solution to beach run-swimming.
To wit, how often have you wanted to go for a nice long jog along the beach, then swim back only to be stymied by this question:
What do I do with my shoes?
This new approach will allow you to run as long as you want in cushioning footwear, then either take said footwear off your feet and place them on your hands (as paddles) or leave them on your feet but convert them to
adjustible length swim fins via the retractable flipper.
If any of my vlog readers have connections to industry and would like to pursue this incredible idea further, I hereby publicly assign to you 1 percent of all moneys collected after the first 2.5 million dollars, this as an incentive to you to pick up the ball and carry it for me.
By the way, I could have definitely used the Revolutionary Aqua Shoe Glove later that afternoon when the lovely Heidi Kafka of Chicago, Illinois, convinced me to take her to North Park, a favorite swim stomping ground of her youth in our neck of the woods, and the two of us swam 3200 meters in the 85 degree human bullion, me riddled with nonstop toe, arch, foot, and calf cramps.
A typical thonged sandal modeled by a professional foot model whose prominent blue veins are deliberately suggestive.
The same thonged sandal converted by the ingenuity of Mr. Bill White, chemical engineer, to a swim paddle.
A sketch currently en route to the US Patent office for the Revolutionary Aqua Shoe Glove that is likely to change forever how active humans move at beaches. Please contact author for how you can earn 1 percent of anything over the first $2.5 million in revenue that I receive.
Swim/SCY/Solo @ OakMarr
10 x 50 various (scull, kick, drill, etc.)
4 x (burst 25 dolphin kick + 25 EZ)
4 x (burst 25 (breast pull/doggy paddle) + 35 EZ
3 x (25 fast + 75 EZ)
Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.
Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.
My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.
We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.
After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!
Friday Solo @ Carmel Aquatic Center in scy:
**500 Freestyle swim
**10 X 50 Free Drill/Swim (1-arm / fist / finger drag / catch-up)
**Broken 1650 (11-10-9-8-7-6-5-4-3-2-1) rest :20 through 7 and :10 for the rest.
**10 X 50 Kick @ 1:00
**100 IM easy and out.
Carmel is getting drained and cleaned so this was my last swim there till August 8th. I hate losing a pool!
[B][U]Saturday [U][B]w/buddies at the Monon Center:
**200 Swim / 200 Kick / 200 Pull / 200 Swim
**300 Swim / 300 Kick / 300 Pull
**4 X 200 Pull @ 3;30
**3 X 150 Free Pull @ 2:15
**2 X 100 free @ 1:40
**1 X 50 Pull
**10 X 50 Kick @ 1:00 mixed
**8 X 25 iMO @ :40
** 4 X 100 IM
I just returned home from the new Tom Hanks movie; It was a "slice of life" tale of an 'out of work" man who ends up with more than just a new job and education!
Physically, I'm at my end. Cycling and swimming have piled up and I'm just tired. I did ok until the pulls and I just couldn't turn the paddles over fast enough to keep up.
I wasn't planning on riding any today but I talked to Roger about setting up a ride after Nationals that was roughly the difficulty of the triathlon we were doing. He suggested we do it today. How could I say no? So, after I got my youngest son back from soccer practice, Roger, his daughter, a friend and I headed out in the midday sun. Nice hot and humid Alabama day. We all felt pretty good but it was hot. Once done, they ran a couple miles and I went to pick up my son so I could run his soccer practice. In all, I'd say it was a great "last hard day". The rest is here and I've done all the beating on myself I can. Going to bed and waking up in a taper phase!
5 x 200 Odds Free, Evens Drill
5 x 100 Odds Free, Evens Drill
3 Times through
* 200 Kick
* 4 x 50 Stroke
* 100 Kick Hard
3 Times through
* 200 Pull
* 200 IM
* 4 x 50 Free
200 IM Cool down
Got my Finis Tempo Trainer on Thursday evening, and have been trying it out for the past couple of days. Didn't use it much on Friday - workout was a lot of IM.
Today I swam solo, and did 2 x 500's and 2 sets of 5 x 100's trying to find the right pace to use the Tempo Trainer & still keep the pace I want. It is difficult. The video says on their swimmers they use one sec, but I was having to go down to .86 or something, just to make a 1:28 on the 100 free. That won't do. Surely there must be something I'm doing wrong - the whole idea is to maximize my DPS, and I feel like I am pulling hard & all the way through, yet one sec per stroke is too slow for me! I can go a little bit slower when I use paddles, but not much. Anyways, it's trial and error here, and having fun with the new toy. Didn't get in too much today:
5 x 100 on 1:40
5 x 100 on 1:40
500 kick w/big fins (my zoomers tore & I had to toss them on Friday)
Updated July 24th, 2011 at 09:22 AM by Celestial
2011 LCM South Central Zones
Day 2 sat Jul 23rd, 2011
Didn't sleep well last night
2009 best time 4:34.77 in B70
Went 4:32.36 Got 2nd Ross went 4:30.9
1:04.02 30.51 33.51 1:04.02
2:13.89 34.70 35.17 1:09.87 2:13.89
3:24.90 35.34 35.67 1:11.01
4:32.36 33.78 33.68 1:07.36 2:18.47
2:18.47 - 2:13.89 = 4.58
Went 27.35 today
Tried to turn over fast
Good start & SDKs
2nd 25 felt sloppy & choppy
Had a good touch
Had about 5 min rest then was back up on the blocks for the
Felt tired from lack of rest between events
200 FL skipped it to rest up for the
2010: 2:18.48, but was fresh, & today was after a 400 fr, 50 fl & 100 br
followed my usual race strategy
4 x 50 mixed medley relay
Bk me 29.36
Br David 32.7
Fl Mary 33.7
Fr kendal 30.0
Had a big late lunch at chuys
Throat feels a bit sore
Tomorrows line up is
Sun Jul 24th
800 FR might scratch
South Central Zone Mens LCM Records
Updated July 25th, 2011 at 04:56 PM by ande
It was another balmy morning here in the city. I swam the early lcm workout at AG, and the air was heavy and hot even before sunrise as I headed over. The tri group wasn’t there, so we had all 8 lanes to ourselves for the first hour—that almost never happens. Since I’m usually the first to scoot over into an empty lane, and since I was doing my own taper thingy, I ended up with my very own princess lane for the majority of my workout—very sweet!
Here’s what I did:
1000 lcm warmup (400s, 200k, 200p, 200 d/s by 50)
4 x 50 FR @ 1:00 desc 1-4 [49, 42, 38, 36]
200 easy FR
4 x 50 BK @ 1:05 desc. 1-4 [53, 50. 45, 41. On the last one I thought I hit my finish pretty well, but Craig said I could have taken an additional stroke and hit it perfectly, so I spent some time working on my backstroke finish—good opportunity for that with the lcm flags set up this morning, and not having to worry about running into anyone at the wall. I did 4-5 finishes, and got braver about stroking rather than gliding into the wall and not flinching on that last stroke. I found that I actually have a good sense of where the wall will be, I’m just kind of cowardly about running into it. )
200 easy FR w/ BK finishes
400 “virtual” IM [I did select portions (mostly transitions and turns) of a 400 IM the correct stroke at race speed, the rest easy FR or BK while rehearsing technique keys and self-talk that I plan to use during the race. I guess this is a sort of active visualization.]
2 BR dives from block, fast breakout, rest of 100 easy
2 BK starts from wall + breakout [I was pleased to find that I could do decent BK starts without the block—these might suffice since I’m only doing a 200 BK at nats.]
At 7am the kids team came in, so we had to consolidate into our usual 5 lanes. By this time more masters had rolled into workout, so I ended up in a lane of 6—still not bad.
16 x 50, 4 of each stroke descending, @ 1:05
[I did 3 x 50 drill + 1 x (25 sprint, 25 easy) on FL and BR, 2 x 50 easy + 2 x (25 sprint, 25 easy) on BK and FR.]
500 warmdown + got out early
I felt good in the water today—it felt fun to do a bit of all-out short sprinting in the nice deep pool! I also got some taper guidance from Craig—I wasn’t sure if I should be looking to cut down yardage to the same levels I had in other seasons, or proportionally more based on my increased weekly volume this year. He said cutting to about 40% of one’s pre-taper weekly average was a good general guideline. I did more than that this week, but will aim to go about 10-12K next week. I’m also making progress on getting through my meet prep list—I think I’ll be able to fit everything in by the time I leave for nationals Monday week.
2011 LCM South Central Zones
Day 1 Fri Jul 22nd,
Enjoyed idol tour last night in
Spent night at omni hotel near the galleria
It's really nice, used to be a 4 seasons
Did an easy wake up swim
Went 400 ish easy
Pool was warm, seemed like it was 25 yards
Got a wild hair last night or lack there of and
Shaved my head for the first time since I was a freshman at UT
Had a leisurely morning at Omni then went shopping with Beth
Meet Warm up started at 3:00 pm
I left the Galleria around 2:10 &
was in really bad traffic, worried I might be late
But it let up & I arrived at the cisd natatorium
Warmed up with
8 x 50 fr
8 x 50 drill, 2 each stroke
[b]400 IM Went 5:01.70
1:07.19 30.57 36.62
1:21.26 40.87 40.40
1:23.88 40.57 43.31
1:09.36 36.20 33.16
That's my best 4 IM LCM as a master
2010 5:10 in a jammer
2009 5:02 in a full body B70
Really happy with my race
Should have been a bit more aggressive on back & six beat kicked the whole 100 fr
Ross Davis, 45 went 5:12.08
Tyler Blessing, 39 went for 1 FL split
1:01.45 28.15 33.30
Then finished his race in
Larry Wood, 57
David Guthrie, 50
2011 South Central Zone LCM Championships
Fri Jul 22 - Sun 24, 2011
Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool
Tomorrow I'm entered
Sat Jul 23rd
400 FR, best time is 4:34.7
50 FL, went 27.48 last yr
100 BR ??? Haven't swum in yrs, never as a master
200 FL never swum as a master, Pretty sure I'm going to skip the 200 fl to rest up for 200 IM
200 IM Went 2:18.48 last year,
Plan my usual race strategy
Hope to do a mixed relay with
David, Mary, & kendal
Sun Jul 24th
100 FL, 50 BR, 200 BR, 50 FR, 800 FR
had an easier lineup then
decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
Updated July 27th, 2011 at 02:38 PM by ande
Solo again, at the Y, 2 other lap swimmers in the pool.
300 Swim (100 Free, 50 Back)
200 Kick w/ board
200 Free Pull
100 Back Pull
100 Breast Pull w/ flipturns
100 Free Pull
10 x 50 Free @ :40 (held :35s)
10 x 75 (50 Free, 25 Fly) @ 1:10, held between :55 & 1:00 nothing too hard
25 Sprint Free - raced against one of the other lap swimmers who I know from work. He gets in a swims all 25s, with about 2-3 minutes of rest between each (which he needs). He's a full length fin wearer, thrashing through the water as hard as possible. He does each 25 in about :15 seconds.
He was wanting to race me so I said OK, knowing that I had a pretty good chance of winning. I was probably about 2/3 bodylength ahead of him.
25 EZ and out
I'm so out of swimming shape, but at least I'm getting something in to maintain a little bit of my conditioning for the fall. At least I'm averaging 63 or so hours a week! Money Money!!
I felt great today! Not particularly strong, but overall quite solid.
SCM, Baylor Fitness Center
Jim Montgomery on deck
400 warm up
3 times thru
200 swim 100 kick on 5 min.
2:38 2:32 2:31 on the 200's
I did this set strong as my aerobic set. Plus always testing to make sure the old girl still has some conditioning.
Pull set: but not for me!
4 x 50 pull with strap; about 38-40
3 x 50 strong fly 38 36 36 not very fast
2 x 50 easy
100 fast 1:07 great for me!
2 x thru:
200 moderate (I did 100 easy swim/flop)
2 x 50 kick
100 fast 1:09 (oops! caught Bill G in front of me); 1:07 high per Jim
Really reinforces the day off concept. I didn't feel that strong, but was ready to swim assertively and very strong 100's. Plus I really wanted to take a shower, so off to the club!
One week until Sectionals. I hear they did a roll call on the USA team for Sectional participants but I wasn't there. I think I get a team t-shirt!
In other promising news, there is an A/BB Championship meet at a good pool in 3 weeks. Rumor is that they expect it to be a big meet, so included language in the meet information that they could basically run prelims in any way - and I hear they might do 2 pools in SCY!!!! I may have to enter more events, in case it really is indeed SCY!
More on this exciting news later!
3 X 200 3:45
2 X 150 2:45
1 X 150 swim 2:45
1 X 100 kick 2:30
Four times, with fins
6 X 50 1:30
6 X 50
odd: blocks-sprint 20M/ easy in
even: build to race finish
1 X 100 easy swim
RACE PACE SWIM
1 X 100 blocks
WARM DOWN: 4 X 50 easy 1:00
Warm – up (950)
- back & free
4 x 75/1:30 build
- did 75's free ±1:05 on them
3 x 50/55 ds 3
- did back, changed interval to 1:00
8 x 25/30 IM Order
Main Set (1200)
6 x 200/4:00 - did free on 1-3, back on 4-6
2x through, broken as:
200 free = 3:03, back = 3:30
100-r10-50-r5-50 free = 3:05 (2:50), back = 3:40 (3:25)
50-r5-50-r5-50-r5-50 free = 3:07 (2:52), back = 3:38 (3:23)
12 x 50 Kick/10sr Fins
- all on back, alternated 2 dolphin 2 flutter. ave just under 50 on these
Warm down 100 easy free
Total: 2850 meters
This morning I swam the early workout at Asphalt Green. I adapted sets as needed for my taper—I was able to get in some nice IM-focused work. Here’s what I did:
600 lcm warmup (400s, 200k)
3 x 200 FR 150 dr/50s [I did the 3rd IM]
8 x 75 FR @ 1:20 [I the first 6 of these as IM combos, switching strokes at the walls with full-speed turns, last 2 easy FR]
100 (50 FR/50 FL)
200 (150 FR/50 BK)
300 (250 FR/50 BR)
400 IM easy-moderate
195 IM fast
1 x 50 BR drill (fast feet-fast hands)
2 x 50 (25 sprint BR/25 easy FR)
We decided to do one last hard workout tomorrow. I'll head out for one more bike ride this afternoon and hope that between that and running a soccer practice Saturday, I can get back down to 180. The tough part about having a newborn is that people bring over lots of good food. Can't help myself sometimes. The combination of cutting back on the swimming and the Oreo Cream pie someone brought us last week really put me over the edge. It was worth it though .
3 x 50 Kick
3 x 100 Kick
3 x 150 (50K/100 Choice)
4 x 50 Free - Fast
4 Times through
* 100 Pull Easy
* 50 Pull Fast, Breathe every 5 strokes
3 Times through
* 50 Stroke Build
* 100 Free
* 50 Stroke Sprint
200 Cool down
Well, first of all, kudos to me for going to the pool today at all. Yesterday, I pulled one of my thigh muscles during a sprint set, but it felt pretty good throughout the rest of the day.... until I got to softball. Yes, softball. Thankfully, we were scheduled for a doubleheader and the team for the first game didn't bother to show up - the entire team! Would have been nice to know that ahead of time, so we could have stayed in air conditioning longer. Nothing makes me want to play softball like waiting for over an hour in 100+ degree heat.
But, the second game finally got underway and I played 3rd base. My legs felt fine - until I had to move really fast to snag a ball hit down the line. Then, I knew I was in trouble. Hitting went fine... it was the running to first base that was an issue. So... my husband advised taking today off from the pool. Did I listen? Nope.
Today, we did an IM set - albeit I did it with my fins on to help my sinking legs float. Here's what we did:
6 x 50 Kick on 1:05
1 x 100 IM Drill on 2:30
1 x 200 IM Drill/Swim by 25 on 4:30
1 x 300 IM Drill 25/Swim 50 on 6:30
1 x 400 IM Drill 25/Swim 75 on 9:00
1 x 300 IM Drill 50/Swim 25 on 6:30
1 x 200 IM Drill 25/Swim 25 on 4:30
1 x 100 IM Drill on 2:30
4 x 100 Pull on 1:45
Total Meters - 2900
The real workout started with a 400 warm-up and 10x50 kick, but I was talking with the coach about articles I am writing for the team's website regarding drills. Thus, with her inputs and edits, and my questions, I did the first 4 "kicks" as warm-up.
I must say, this workout kicked my butt. It was really tough. I find that usually the workouts that look pretty good on paper are the toughest ones for me. Huh, who knew?
Oh well, back to work. Still swimming an open water early morning swim tomorrow and then a team pool practice. My folks arrive tonight and stay through most of next week, and my girls come back from their father's house on Sunday. Whew! Busy times ahead. I just keep looking at my calendar and see my vacation creeping ever closer.
Enjoy your swims this weekend!
I have no clue if these sprints are fast or not but they feel much better than before and my starts are improving.
10x50@1:15 Free kick w/fins & snorkle odds rotational kick evens streamline kick
10x50@1:15 Fly kick w/fins & snorkle streamline
8x50 from dive sprint 25 easy 25 free alternate fly/free for the sprint
2x100 from dive breakouts only rest easy
Totaal 2500 meters
600 (200 swim/100 drill)
- did 1st 300 free, 2nd 300 back
200 flutter kick with board and snorkel
10 x 50
2/1:00 build 1/55 strong
2/1:00 build 1/50 stronger
2/1:00 build 1/45 strongest
- around 43-44 on the builds, the others went 41-40-37
6 x 25 swim/45 @ 90% effort
6 x 25 kick/45 15m @ 95% - 10m @ 60%
- for both did 1-2 fly, 3-4 back, 5-6 free.
8 x 50/1:05 (88% effort)
- did back, was going ±45
Was supposed to do 600 kick
calves cramped before I had done 100 so stopped at 100 and did warm down
Total: 2400 meters
15 minutes RC exercises
30-35 minutes broomstick, foam roller & yoga
@ Pool Swim/SCY/Solo:
-- Swiped and modified Chris' active recovery workout from yesterday.
8 x 50
odds = dolphin kick w/board
evens = single arm fly
4 x 150 @ 2:45
50 single arm free +
50 single arm back +
50 SSR rotation drill
4 x 75 w/paddles @ 1:30
25 scull + 25 kick (paddles as kick board) + 25 free
10 x 50 @ 1:15
odds = 25 shooter on back + 25 cruise
evens = no breather free, open turn (not easy!)
Just did an easy active recovery workout. Where's the yawn emoticon? I was planning on a sprint workout tomorrow, but I'm not sure I can squeeze it in ... The swim team is having practice and then going straight to Harry Potter. (Assuming Lil Fort is well enough to attend.) I'd have to swim in the very late afternoon or evening. Of course that may be preferable to braving a public pool on a summer weekend.
We're having a bit of heat wave here -- scorching hot. This does not dissuade me, however, from driving around with the top down (and AC blasting)!
Updated July 21st, 2011 at 08:54 PM by The Fortress
2 X 200 3:45
2 X 150 2:45
2 X 100 2:00
3 X 100 kick 2:30
1 X 100 swim -
1 X 400
Alternate 50 stroke/50 free
4 X 50 choice 1:20
Descend 1-4, #4 @ 100%
4 X 50 choice @ 85/90% 1:30
4 X 50 easy 1:15
4 X 50
1&3: Blocks @ 100%
WARM DOWN: 4 X 50 easy 1:00