I swam with MAC again today. I arrived there a little bit early and got a nice long warm-up in. The first set was 6x250 as: 1&2) 25fl/25bk/25br/100fr/25fl/25bk/25br 3&4) 50k/50sw/50k/50sw/50k 5&6) alt 25ez/25fast second set 12x200 as: 3x200 on 2:45 3x200 on 2:40 3x200 on 2:35 3x200 on 2:30 continuous...descend each set of 3 3rd of each went 2:13, 2:15, 2:18, 2:21 (yup... hurtin' by the last one) Got in 5500yds with warm up and cool downs
Went to the Y to get in a quick workout before the Iron Bowl. First, did a 1,000 swim: Reverse 400 I.M. (one-arm on fly) 4 x 100 fly drill on 2:00 - 3 rt/3 lt/3 full 200 easy kick with fins Next, hopped out, quickly changed, went upstairs to the weight room, and jumped on the bike for a 10 minute spin. Held RPMs between 85 and 95. Jumped on the treadmill and did a 7:41 mile. Cooled down with a 3 minute walk Thoughts: 1. I was still tired from the 10,000 yard workout on Wednesday. Could not have done a hard swim workout today. 2. Miss the bike. May have to incorporate some spinning into the weekly workout. 3. Like the idea of doing fast, short runs to maintain my running instead of slower, longer runs at a 10 minute per mile pace. 4. Need to get to the weight room 2-3 weeks instead of once a week like I've been doing lately.
Friday Nov 27th, 2009 Did not swim or lift on Thursday Got a mention in the Morning Swim Show on Tue Nov. 24, 2009 NEXT MEET: Long Beach is a week away, I leave Thursday December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 6 Days till Long Beach Entered Friday 3. Men’s 200 m Individual Medley 8. 800 m Freestyle Relay* (Women, Men, Mixed) Saturday 12. Men’s 50 m Butterfly 13. 400m Freestyle Relay (Women, Men, Mixed) 15. Men’s 100 m Backstroke 20. 200 m Medley Relay* (Women, Men, Mixed) 22. Men’s 50 m Freestyle Sunday 26. Men’s 100 m Butterfly 29. 400m Medley Relay (Women, Men, Mixed) 37. Men’s 100 m Individual Medley 38. 200 m Freestyle Relay (Women, Men, Mixed) TODAYS SWIM PRACTICE Stacy Pool 33 1/3 yard pool NO coach No team mates 8:10 - 8:35 WORE brief Warm Up just got in and splashed around probably did 500 - 700 just keeping the feel worked on some turns, did some SDK
Updated November 27th, 2009 at 12:19 PM by ande
1 x 20 minutes stretching w/ Lil lil Fort (She has a flexy back and shoulders and inflexible legs. Must have gotten that from her father.) 1 x 15-20 minutes RC exercises 0 x 1 dried out white turkey 0 x 1 mashed potatos 0 x 1 sweet potatos 0 x 1 stuffing 0 x 1 gravy 1 x 1 sauteed veggies 1 x 1 apple pie 1 x 1 chocolate pie 1 x pumpkin pie 1 x 2 chard 1 x 1 New Moon Going to a real live diner this am for brunch (and much tastier food)! http://www.pamelasdiner.com/Menus/MtLeb.cfm The house will shortly thereafter be bursting with young childern and I will escape in due course to bucolic (as much as there is bucolic in Pittsburgh) Sewickley for swimming and pizza. Chaos sent me this video on FB: [ame="http://www.youtube.com/watch?v=QaGocIrdg6E"]YouTube- Freediving - Dynamic Apnea[/ame] It's quite lovely. I have no idea how the guy did it though. It does give me competitive monofin lust/envy. I think that one retails for $300 though.
Updated November 27th, 2009 at 10:16 AM by The Fortress
My offspring (2 girls,18 and 23/1 boy, 22) are with their father's family today for the holiday. I will get my time with them tomorrow! I have currently baked a pumpkin pie, pecan pie, greenbean casserole, vege tray, cut stuff for dressing up, par boiled sweet potatoes (high in beta carotene), made a really good cranberry casserole, fed 2 neighbors animals (and am getting ready to do it again) and am assembling homeade vegan lasagna. (for my son and his sweetie tomorrow) Oh I managed a run and complete a low-life swim today too! ( and I'm polishing off a bottle of chard simultaneously) The carnivore menu will be cooked tomorrow w/daughters assistance (I hope)! I like having T-day off. I'm not ready for T-day Wednesday night and I appreciate having the actual day to get organized and ready. I have a great pic of my kids (I'm so proud of them) that I'd like to post off a blackberry if I can figure out how. Here's my lame workouts for the day: RUN: I took a run w/Sarah (18) She runs short but way too fast for me now days. We went 24:19 in the golf course behind my house. I don't know how far; I was just gulping O2 and hanging on for dear life. (9:48 am) SWIM: LA Fitness Solo *200 Free/200 Back/200 Breast/8 X 25 Fly (I don't like to practice butter-struggle)o n :30 *150 Free/ 150 Back/ 150 Breast/ 6 X 25 Fly on :35 *100 Free/ 100 Back/ 100 Breast/ 4 X 25 fly on :40 *50 Free/ 50 Back/ 50 Breast/ 50 Fly --15 sec rest between al swims *8 X 75 Backstroke on 1:30 *ez 200 cd 2,800 scy I'm gonna go feed the cats, have more chard, and pray for a better economy! Oh.............I'm gonna go see "Men Who stare at Goats" too! How's that for white trash?
My brother Johnny boy already posted this in the comments section of yesterday's blog, Happy Thanksgiving One and All, which regular readers will recall featured harlots in lordosis configurations and other things we can be happy about. As an antidote to the occasional snifter of impropriety that our DNA has taken via the Jim morph, I present to you the utter wholesome and unadulterated joi de vivre life view of my twin, one of the nicest people to ever grace the planet earth. I am still trying to find out if John wrote this song on Garage Band, but I am 99 percent sure he did, for it has all the hallmarks of a John Thornton song: stirring melody, Noel Cowardly lyrics exhilarating in their brevity and cleverness, and a middle 8 that makes one think of the Beatles at their best, all of this ladled over with the kind of charming cornpone quality that made Woodie Guthrie such a giant at Communist union organizing rallies. At the risk of biasing your opinion of this film, I strongly urge you to gather your loved ones around the computer, which you have stuck for this occasion into your fireplace so as to symbolically turn the Internet into the very hearth of modernity, and play this instant classic of a Thanksgiving song for the gathered multitude of relatives, singing along as soon as you get a knack for the lyrics. Then throw away your BMI scales and engorge happily. We are humans. This is what humans have for Thanksgiving! [ame="http://www.youtube.com/watch?v=MjuGHksgvvM"]YouTube- What Humans Have For Thanksgiving![/ame]
Finally I'm home! I worked from 6:45 a.m. till 4:30. Worked out at LA Fitness Solo from 4:52 till 6:08. Showered and grabbed a bite at the deli. Shopped for T-day at the grocery store. Ran a couple more errands. Helped Sarah pick-up her car at the shop. Now it's 10:38 and I'm finally home w/groceries in the fridge and sitting on my purple blogging chair. nirvana! I took 2 days off exercise (except for the stuff I do at school with the kids) and finally hit the pool today. This was definitely the right thing to do. I felt good today! Here's the workout: *2 X the following set: 1) 400 Free rest 20 seconds 2) 2 X 200 free on 3;30 interval 3) 4 X 100 free on 1:45 interval 4) 8 X 50 free on :55 interval 1 minute rest THEN do 2 X 200 Backstroke rest 20 seconds inbetween. Repeat above freestyle set. 3,600 scy I hope everyone has a truly wonderful day tomorrow celebrating Thanksgiving with their friends, family, and loved ones
[ame="http://www.youtube.com/watch?v=nxj5e3RH_Vw"]YouTube- Chicken Cutlets[/ame]
Had a nice long drive to Pittsburgh with only moments of sheer brain numbing traffic hell. Better than the usual Thanksgiving debacle getting out of metro DC. Then drove to Sewickley to swim with the Sewickley Masters, coached by speedster Bill White, with whom I shared a lane. SCY w/Sewickley Masters: Warm up: 50 EZ (rather than my usual 700) 12 x 50 swim @ :55, reverse IM order (I drilled the fly; I can't do fly w/o a proper warm up.) 8 x 50 kick @ 1:00, IM order, no fins Main sets: 8 x 50 @ 1:00, IM order (I did the fly, back & free as double shooters w/fins; the others were doing 1/2 of each 25 SDK.) 8 x 50 @ 1:00, IM order 25 DPS + 25 SDK build to sprint (I did the last 25 as a fast shooter) 4 x 100 @ 2:00 25 SDK, 50 choice EZ, 25 sprint (IM order) 4 x 100 @ 2:00 assigned: 75 choice, 25 sprint kick (IM order) did: 25 shooter on back, 50 back, 25 shooter on back fast 50 EZ Total: 2700 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: This was a perfect workout for me after many hours in the car. I was still tired from yesterday's fast kicking, so it was a nice maintenance workout with some hypoxic work, IM work, and a few sprints. Because they only get an hour to practice, SM have a very structured warm up, which of course I'm not used to. I like my leisurely warm ups. I was able to watch Jimby's SDK efforts from underwater. He has a very nice streamline, but no power coming from the core. There may be some hope. I had him to a few squats on deck, and he somewhat managed them without cantilevering his knees too far over his feet. Saturday I will show him the ropes a bit more. We adjourned to the coed steam room and whirlpool -- very nice for a Y -- where we discussed myriad things. Among those repeatable were the upcoming suit ban. Jimby is still quite defiant about men not getting equal coverage as women under the FINA committee proposal. He also predicts that my next new event will be the 200 fly -- done all kicking. I told Bill that this was perfectly legal according to Wolfy (as long as you don't violate the 15 meter rule). He was suspicious, but to my knowledge it is legal to kick the entire way in a streamline position. Might be a fun experiment. Much less painful than forcing the poor shoulders to do all that work! I plan to take tomorrow completely off. I will swim with the Sewickley Masters again on Friday and then with Jimby and BIll on Saturday. Even though this week will be a comparatively easy week without a gym visit, I'm still fairly tired. (Of course, it's only Wed.) I was fretting about possible overtraining and leg fatigue to Mr. Fort. He just scoffed since I have another 2+ weeks to rest. I guess he's likely right ...
Tuesday , I joined the 11:30 - 12:30 group practice. The coach was out of town, so we made up our own workout. It was a ladder, freestyle stokes with bouy on the odds and choice on evens. This is what I did: 325 - free style pull 300 - breast stroke 275 - free style pull 250 - breast stroke 225 - free style pull 200 - breast stroke 175 - free style pull 150 - breast stroke 125 - free style pull 100 - breast stroke 75 - free style pull 50 - breast stroke 50 - breast kick Today was an easy practice before Thanksgiving: 5X200 breast 5X100 breast kick with streamlined arms 2X100 breast sprint 1X200 breast kick with kickboard - then off to Starbucks with the team I have an appointment on Friday around noon and there is no morning practice, so my next swim will be Saturday morning with my other team. Looking forward to swimming with them after missing last week due to the meet. I am thinking about running and biking tomorrow and Friday - let's see if my 'thinking' turns into 'doing'. I have a 3.5 - 25 - 3.5 run-bike-run duathalon on the 12th, so need to be in that kind of shape for that kind of event and my good intentions have gone all to H***.
since I'm sure to eat and drink way more than I should. 11/25/09 This one kicked my butt! SCY with Carrie 300 swim free 300 kick alternating free/breast by 75 300 pull; 150 free w/p&b, 150 back w/buoy only 300 IM drill 5 sets of 5 x 50 1:00 rest in between sets: set 1 free on 50: hold fastest average (went 35-37 on these) set 2 back on 1:00: hold fastest average (went 39-40 on these) set 3 pull free on 50 keep the stroke nice and smooth (did these on 35-36) set 4 free on 1:00: hold fastest average (did these on 35-36) set 5 choice on 1:15: hold fastest average (went 1, 3, 5 back @ 39, 2, 4 free @ 35) swim down 300 VERY easy -- Total: 2750 yards
I arrived at MAC today around 11:50, did a brief warm up and jumped in for a couple of pre-masters 100's w/ geek and seth. they felt awful... i need a lot more warm up time before i can do a set like that. today's main set goal was to try and hit a 100 fr time for 75yds of fast kicking. we have done this kind of thing with the gunks a few times this year, so i wasn't surprised to find that my 75 kick times were greater than 10 seconds higher than my 100 fr time. i also fall below average when it comes to pull sets. i have spent a great deal of time and effort (over the past 4 years) integrating my stroke with a 2 beat kick.... (i think i almost got it). during this period, i have managed to improve my practice times steadily and increase my endurance while reducing the frequency of leg cramping (which used to be a big issue for me). i've swam with lots of people who can kick or pull at very impressive speeds, but for me, these seem to be isolated skills that don't carry over into whole stroke swimming. (i'm ok with this, but i am always disappointed when i can't give a coach their desired results from my performance) is this typical of distance swimmers? i drove to Copperhead Island Park (on Lake Wylie) looking for a good spot for some OW. it looks like a good spot, and the water felt like it was around 60, so if the weather is good, i might go for a swim there tomorrow after MAC's morning practice..... LCM!!!! for X-giving!
Like Frank Sinatra's conspicuous absence of singing in the shower, or a busman's decision not to drive on holiday, or perhaps a harlot's avoidance of intimacy during rare leisure moments when the urge for vertical body postures must become overwhelming in its intensity--so has it been with this vlogger of late: the dictates of writing for a living have all but overwhelmed any time or inclination to indulge in tip-tap-tip-tapping of keystrokes for free. Even though I much prefer the latter, having not yet developed the "learned helplessness" that so frequently accompanies human endeavor in the paid environment. Sing this ditty, Frank! Contort your buttocks into this appealing lordosis configuration, harlot! Never again in the history of the world again utter the word Stetari, lackey! And so forth. I am sure everybody understands, with the possible exception of those who spend their days teaching 2nd graders how to draw finger turkeys, what I mean. On the other hand, it has been recently pointed out to me, by a person whose perspicacity is beyond dispute, that I have, of late, been inclined to a certain churlish sulkiness. Oh, how I wish not to be thusly inclined, not even for a moment! As one distantly former girlfriend once called me in apparent affection: Oh, Jim! My horrid little flower! Horrid, yes. Flower, true enough. Little, again, check! Especially if little is being directed at my generosity of spirit and not my guttage. But do not flowers, even little horrid ones, give back to the world a cheerfulness and color that brings only smiles to onlookers and ravenous pollinators, dusty with lemon-colored crumbs? In this spirit, that is to say, my flower side, and less my little horrid sulky side, I offer the following Thanksgiving greetings to my fellow swimmers the world over in the hopes you will find within this offering a smile, a cheerfulness, and a color--orange, as luck would have it--that might have otherwise gone unnoticed in this busy, busy time of Thanksgiving! It is a drawing by my step great nephew Cameron. I am not sure the Dramatis Personnae in his description of his drawing is super important, but to keep things straight: I am Uncle Steppy.Aunt Lizie is the beloved little sister of me (Uncle Steppy) and my twin brother John (Steppy)Granny, AKA, Nancy, is the biological grandmother of Cameron and wife of my brother John (Steppy)Daddy is Cameron's father and Nancy's son Darrin by her first marriage I am pretty sure that Cameron, after drawing the picture and getting John to scan it and email it to me, dictated verbatim his explanation for what is going on. I shall post this below the artwork. Hi Uncle Steppy and Aunt Lizie. The one in the orange is Uncle Steppy. And he has a hole in his underwear. Everybody is sticking out his tongue at him. Granny (middle) pulled down Uncle Steppy's pants. Granny has a silly hat. Daddy has a rotten nose. The cloud and the sun is sticking their tongue out at Uncle Steppy. The clouds are wearing sunglasses because the sun is shining right at the clouds. Love, Cameron PS Happy Thanksgiving! Final note: in the original version of Cameron's email, my beloved brother John dropped the "Uncle" after its first reference. I think he did this to spare my feelings, to make it seem as if it were him and not me whose pants had been dropped down, earning him ridicule from every corner of the firmament. But it is quite clear upon whom such ridicule belongs, so I have restored it to the accurate state. On this note, it is back to my labors on the drawbacks to novel hypnotics, irresistible as they continue to prove to be to the sulky likes of me.
I swam up on my own at Riverbank State Park today. Here's what I did: 1000 warmup 3 times through: 2 x 50 K @ 1:00, 2 x 100 @ 1:45 (1st=IM, 2nd=FR/BK), 1 x 200 IM @ 3:30 [I did the kick FL on the 1st round, BK on the 2nd round, BR on the 3rd round, and really worked whatever stroke I had just kicked on the IMs] 3 x 100 easy FR w/ double BR pullouts off each wall [here I focused on keeping my armstroke narrower on my pullouts. At this pool the lights are bright enough so that I can see my shadow on the bottom, so I was getting some feedback about my arm position.] 400 warmdown We have no team workouts tomorrow through Sunday, but Riverbank will be open all 4 days. I'll probably swim there shortly after they open tomorrow (8am). But first I plan to walk up to the Thanksgiving parade send-off area to check out the balloons. I like watching the balloon wranglers get them ready to go even better than seeing the parade (plus camping out curbside for hours is not required!) Happy Thanksgiving everyone!
November 23 & 24, 2009 Monday: A recovery swim. I didn't track times other than the rest interval between each. 200 free swim 400 reverse IM k/s/25 300 pull choice 200 swim no free kick 6x50 (no board) with 10 sec. rest do the following with 10 sec. rest per 100 in between: 100 free swim 200 back swim 300 IM drill 300 back/breast/free IM (ie no fly) 200 choice kick 100 easy pull -- Total: 2600 yards Tuesday: The main focus of this workout was SPL, rotation, and finishing my stroke in free and back. Something that was pointed out to me by a coach at the meet last weekend that I needed to work on. 400 swim free (focused on long strokes, averaged 16 spl) 300 IM drill (did k/d/s by 25 for each stroke) 200 pull backstroke, buoy only kick 4 x 50 w/10 sec. rest swim 4x around {150 smooth, 3 x 50 descend to fast} odd rounds free, 150 on 2:30 and 50s on 55; (150's: 1:58, 2:04; 50's:0 40->35, 40>36) even rounds back, 150s on 2:45 and 50s on 1:10 (150's: 2:12, 2:18; 50's: 42->37, 45->38) kick 8x50 on 1 w/MF, #3, 5, and 8 fast (fast ones 30-35, others 35-40) swim down 100 -- Total: 2800 yards
I've been a bit lax the last few days and now have to catch up for the last few days. I swam in a meet last weekend. It was a dual sanction meet with USA and USMS swimmers. It's always fun to swim with the kids even though they are so fast it can be a bit intimidating. The meet wasn't one of my better ones as all my times were way off what I had done earlier this year. Probably a combination of not being tapered or shaved and not a lot of all out speed work in my training recently. Saturday: 50 free - 27.97 50 back - 33.12 Total yardage with warmup and cool down swims - 1800 yards Sunday: 50 fly - 32.15 100 free - 1:03.98 100 back - 1:13.50 Total yardage with warmup and cool down swims - 2250 yards
Updated November 25th, 2009 at 01:57 PM by poolraat
Inspired by the 100 x 100 Black Friday Challenge, I decided to do my own form of a 10,000 yard workout this morning. Started at 5:15 a.m. and finished at 7:58 a.m. (2 hours and 43 minutes). Had hoped to get it done in 2:30, but the water temp was 85 degrees, so had to adjust my intervals somewhat. Wore my HR monitor and it shows that I had an average HR of 158 and that I supposedly burned 1,651 calories. Here is what I did: Warm-up: 200 swim, 100 kick, 100 swim 6 x 500 free (First 2 on 7:30 - still waking up and warming up; 3-6 on 7:00; #s 3, 6 are pull with paddles. 3 x 200 I.M. on 3:00 4 minute break 4 x 300: 100 free/100 back/100 free on 4:30 6 x 250 kick with fins on 3:45 (1 & 2 did 150 flutter kick, 100 dolphin kick with board; 3 & 4 did 150 dolphin kick on back, 100 back flutter: 5 was same as 1 & 2; 6 same as 3 x 4) 4 x 200 free pull with paddles on 2:50 5 x 100 fly on 1:45: 50 dolphin kick with board (no fins)/50 drill - 3 rt., 3 lt., 3 full 3 minute break 4 x 500 on 7:15 (1, 3 regular free; 2 is with paddles; 4 is kick only with fins). 10,000 yards Surprised that I am actually feeling pretty good right now. When I was writing this last night, I thought that I might feel like I had been hit by a truck after this workout. My son is having two of his buddies over this afternoon. Before we go to the movies, I am expected to be a quarterback for their football game in the backyard. Hope I'm still feeling good at noon. When I was doing the first set of 500s, my lower back felt a little tight, but this seemed to go away once I hit the I.M. set. Don't know how distance swimmers train sometimes - with the early morning workout and the warm temps, I literally felt like I was falling asleep on the 5th 500 on the first set. Quite relieved that I was able to complete the workout with no POTS issues, no leg cramps (amazing given the warm water), and no other muscle issues. No workout planned tomorrow unless you consider eating a workout. Plan to run about 4 miles on Friday and perhaps grab an easy swim. Hope to get in weights on Saturday. Hope all USMS swimmers have a HAPPY THANKSGIVING!!
Updated November 25th, 2009 at 01:49 PM by elise526
Wednesday Nov 25th, 2009 talked myself out of swimming the 400 IM at LB, swapped into the 100 bk Ken Brisbin with the Grunions took care of it made the morning swim show http://www.mefeedia.com/entry/mss-streamlined/25957314 Swimming World Ran a story about recent Masters Records in AZ & TX TODAYS SWIM PRACTICE FOUR OR MORE SDKs off EVERY wall SCY 5:30 - 6:40 whitney coached dove in on time swam with Tyler, Mike Nate & brandon, next to todd amy & Ned TSC diving well SCY WORE brief Warm Up assigned 4 rounds of 125 fr 50 im 25 underwater no breath did 4 rounds of 75 fr 50 IM 25 SDK MAIN SET assigned: 8 x 150 in 2:15 with fins odds 100 k 50 im evens 100 something 50 k did: no fins did a few 100 k, went 1:11 on one of them did some 50's kick mainly took it easy probably did around half the set maybe less assigned 800 fr did 8 rounds of 25 easy rest on wall 25 break out swim then I did some work on flip turns. dove in the end lane in the middle sprinted to the wall then flipped & pushed off like in a race hit a few missed a few 50 easy todd said I should wear a full B70 & work on turns in a race suit at race speed NEXT MEET: December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 8 Days till Long Beach
Updated November 27th, 2009 at 08:15 AM by ande
Just not into swimming this morning but I still just went thru the motions. This happens occasionally and you just have to push thru it. 10x100@1:45 Free 500 Fly kick w/fins 5x100@1:45 Free paddle on week hand and fin on opposite foot 5x100@1:45 Fly w/fins held 1:35's 600 Free kick w/fins alternate 200 Easy 100 Sprint 8x50@:55 Free 1/2 swim 1/2 catchup drill Total 3500 yards Happy Thanksgiving
Journeyed to Oak Marr today. Speedo, Jazz and Wally Dicks were there, which made working out more fun. I almost frightened Jazz off (I thought he might actually crawl out of my lane) when I mentioned I was doing the guts of a Chris Stevenson workout. He opted instead to work on narrowing his hand entry in freestyle with whopping big paddles. Speedo had a planned taper workout. And Wally was putting in a big 2200 as part of a taper for the Dolan meet on Dec 6-7. Here's what Chris' workout was: Main Set (2400+50/4450) 12 x 100, 50 free + 50 back -- 1-4 on 1:25 (went 1:05s) -- 5-8 on 1:20 (1:04-5s) -- 9-12 on 1:15 (1:04s) 8 x 25 flutter kick w/ board on 30 (16-17s) 30 sec rest 6 x 100, 50 free + 50 back -- 1-2 on 1:20 (1:02s) -- 3-4 on 1:15 (1:02s) -- 5-6 on 1:10 (1:02s) 4 x 25 flutter kick w/ board on 30 (16s) 30 sec rest 3 x 100, 50 free + 50 back -- 1 on 1:15 (1:01) -- 1 on 1:10 (1:01) -- 1 on 1:05 (1:01) Here's how I modified/tortured it for sprinter/taper mode: Warm up: 700 variety swim, kick, drill 10 x 25 shooters Main set: 6-7 x 100 @ 1:45 50 free + 50 back, aerobic mode (I lost count on these b/c I was blabbing too much with Jazz.) 8 x 25 flutter kick w/board (no fins) odds = fast @ :30 (went 16s or so) events = easy @ :45 50 EZ 6 x 100 @ 2:00 w/Fortina & Dolphina, the MF #1-5 descend, # 6 cruise Went 1:02, :57, :55, :53, high :49. extra 30 seconds rest before #5 50 EZ Note: :49 is my fastest time for a 100 MF. 6 x 25 flutter kick w/board (no fins) odds = fast (16s+) @ :30 evens = easy @ :45 3 x 100 backstroke w/fins, broken w/10 seconds rest at 50, no real interval 50 EZ in between These didn't go so well. I cramped immediately on the first one after the MF set, and had to battle calf cramps throughout. So my times were slower than what I had hoped. I was tired, so didn't push through the pain as much as I should have. I'm a calf cramp weenie. Likely didn't have enough water in the am either. Went 27/26, 25/26 (?), 26/27 100 EZ 4 x 25 evil working on long pullouts (Intended to do these flutter kicks w/board as well, but not after the cramp set.) 100 EZ 10 minutes hottub Total: 3450 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Did a little more yardage than I intended. But, that's all right, as I'm still pretty far out from the Right Coast Nationals. Discussed tapering with Wally. He tapers 4 weeks and cuts weights for 6 weeks. I told him I was trying a 3 week taper this time instead of 2 and cutting out gym work 3 weeks out. Since my legs still feel quite tired and I've been hammering the drylands, he thought this was a good idea. As we get older, we need to "listen to our bodies more." Sigh, guess that's right. My body is still tired. I plan to cut kick volume and intensity next week and really start loafing. Wally and I also discussed the possible/likely loss of the tech suits in mid-Jan. Wally's non-plussed by the situation b/c he didn't like the B70, but he will miss his short john paper suit. He says he is going to enjoy seeing who suffers the most from the loss of tech suits. lol We agreed that, possibly, those swimmers who already know how to kick might not be as adversely effected, the theory being that poor kickers had the B70 float for their legs. On the other hand, the B70 was supposed to help the SDK ... And, as Jimby likes to point out, those of with "dense muscularity" might sink now ... I'll be swimming with the Sewickley Masters on Wed & Fri. I was a little frightened when I saw their last workout (1000-14:00, 2x500-6:30, 5x200-2:30, 8x100-1:20). But Coach Bill has promised some sprints and SDK work. tomorrow, so that sounds promising. At some point, I will take Bill and Jimby to the gym and show them what constitutes core work. They apparently, for all their accolades, are clueless.
Updated November 24th, 2009 at 07:33 PM by The Fortress
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