View RSS Feed

All Blog Entries

  1. Started Out Good...

    by , March 18th, 2011 at 03:41 PM (Year Three: The Road Back)
    Today was just a weird kind of workout. I started out feeling really good. Then, I hit the wall - HARD. Here's what we did:

    400 Warm-Up
    1 x 300 Kick on 6:00
    2 x 400 Free on 6:00
    1 x 350 Free on 6:00 (this is when the wall jumped up and slammed me )
    4 sets:
    - 1 x 25 Free on :20
    - 1 x 25 Free on :30
    - 1 x 25 Free on :40
    - 1 x 25 Free on :50
    - 1 x 25 Free on 1:00
    1 x 200 Broken at 50 for :10 - did this as a 200 IM (w/ fins)
    400 Cool-Down
    Total Yards - 3350

    I started out feeling really good in warm-ups and even lapped another swimmer on the 300 kick. The first 400 free went great too - I actually came in with about :10 to spare (holding anything under 1:30 is great for me, especially as the distance gets greater). The second 400 was much harder and I came in as my training partner was leaving on the next set. This is when the wall slammed me and I felt like lead - my arms wouldn't move, my legs wouldn't float, . So instead of doing the final 400 on 6:00, I only made it 350. Of course, I was actually pretty proud that I didn't just give up and rest on the wall, but kept going until the time was up.

    As for the 25s, they were pretty fun. The idea was to speed up each 25 as the interval grew. Of course, there's not really any good way to go "slow" on a 25 on :20. But...

    Finally, it came time for the broken 200. I decided to don my fins and swim the 200 as an IM (which I have never swam in competition as the 50 breast part is nasty slow for me). Anyhoo, I gave it my all and the 50 fly and 50 back felt great. The 50 breast was okay and I tried to book it back on the 50 free. Don't know what I was thinking doing an IM, but at least I made it!

    Tomorrow should be fun swimming with the gang - only 4200 yards or so. Enjoy your swims and I'll check in tomorrow.

    GO DUKE!

    P.S. Has anyone done P90X or Power 90 (the version before P90X)? Debating starting after nationals (don't want to start before nationals and have intense muscle fatigue like I've heard) and seeing what happens. Any advice, hints, or recommendations would be great! Thanks!
    Categories
    Swim Workouts
  2. March 18 - Short, with some speedwork

    by , March 18th, 2011 at 03:32 PM (Dan's hobby/obsession)
    I decided to re-visit a team that I haven't practiced with for quite a while. WEST Masters. Last year I worked out with them and MYM, but decided to stick with one team this year. I liked the competition pool that's about 4 miles from home, but wasn't digging that I was the only one planning on competing this year. So I figured I might as well swim with MYM when I could and work out on my own the other days.

    Today was mostly speedwork. I felt pretty good during the warm up. The kick set and the following 100's were written with fins, but I forgot this is a "fin" team and left my fins at home - I searched for a pair of XL fins in the fin box, but had no luck.

    I was feeling a bit tight on the first few sprints, but got loosened up and by the time the last few backstroke sprints rolled around, I was doing well (for an old guy).

    WEST masters
    400 swim
    8x75 continuous 50swim/25 windmill drill
    500 kick - alt. fly/fr by 100
    3x100 swim @ 1:30 build by 25's to sprint
    200 alt drill/swim IM order
    8x25 @ :40 sprint from halfway, flip & return to halfway
    4x100 choice (back) @ 1:45 - strong (held 1:15's)
    50 EZ
    4x50 choice (back) @ 1:30 (held :35's)
    50 EZ
    150 sprint free from blocks (1:33 - I think I could have gone faster, but my goggles started leaking about 50yds in & I had to close my eyes for most of the last 100yds - contact lenses)
    4x25 EZ @ :30
    75 sprint free from blocks (:43)
    3x25 EZ @ :30
    50 sprint free from blocks (:27)
    2x25 EZ @ :30
    25 sprint free from blocks (:12)

    Updated March 18th, 2011 at 03:34 PM by larsoda (Added stroke info to the last set of sprints)

    Categories
    Swim Workouts
  3. Friday, 3/18/11

    by , March 18th, 2011 at 02:54 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I felt pretty good again this morning even though I did not sleep well last night.

    Will be driving To Boise ID later today for the Spring Splash Meet tomorrow.

    Warm Up
    300 free and back
    200 kick on back, 5-6 sdk then flutter off each wall
    6 x 50 drill, 2 ea fly-back-free
    6 x 25 from mid pool, 2 ea fly-back-free, working on turns

    Main Swim Set
    Repeat three times:
    4 x 50/1:00 smooth
    2 x 25 fast
    Round 1 - did free for 50's and 2 x 25 off blocks with easy 25 after each
    Round 2 - did free for 50's and 2 x 25 fly off blocks, with easy 25 after each
    Round 3 - did back for 50's and 2 x 25 back off blocks with easy 25 after each

    Cool Down
    Swam easy free and back for about 500 yards

    Total: 2200 yards
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/11

    by , March 18th, 2011 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    5 X 50 :50 :45

    1 X 200 kick 4:15
    1 X 100 easy swim 2:00
    4 X 75 kick-50 moderate/50 fast- 1:45
    1 X 100 easy swim 2:00
    8 X 25 sprint kick :45

    1 X 100 easy 2:00
    1 X 100 broken @ 100% 4:00
    Three times through. 100's broken :05 @25, :10 @ 75.
    Choice.

    1 X 100 easy swim

    CHOICE OF FINAL SET

    1 X 300 IM 5:15
    1 X 100 stroke 2:00
    3 X 50 stroke 1:00
    Three times. Round 1 50's are fly, 2 back, 3 breast.

    OR

    1 X 300 free 4:30 4:15 4:00
    1 X 100 free 1:30 1:25 1:20
    3 X 50 free :45 :40 :35
    Three rounds, read intervals left to right.

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  5. They let me in the cold pool YEAH!!!

    by , March 18th, 2011 at 08:48 AM (Mixing it up this year)
    No bath water for me today. Got to change my workout to make it harder.

    1000 Free 200 swim/pull/swim/kick/swim
    5x200@3:00 Free w/paddles & bouy desc went 2:50, 2:48, 2:45, 2:43, 2:39
    500 Free kick w/fins every 3rd 25 fast
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 sprint
    500 Free every 3rd 25 back

    Total 3500 yards
    Categories
    Uncategorized
  6. MATT Friday Workout

    by , March 18th, 2011 at 08:47 AM (Pete's swim blog)
    SCY

    400 Warm up

    5 x 300 - 4:30 Descend (4:10, 4:05, 3:55, 3:50, 3:45)
    150 Easy

    6 Times Through
    50 Free - :50
    25 Fly - :20 (No breath)
    50 Free - :50
    50 Easy

    3 Times Through
    25 K free/25 Free - 1:00
    25 Free - :20 (No breath)
    25 K free/25 Free - 1:00
    25 Free/25 K fly - 1:00
    25 Fly - :20 (No breath)
    25 Free/25 K fly - 1:00
    50 Easy

    400 Timed Free (4:59)
    100 Cool Down

    (4150 Total)

    I've been close to the 5:00 mark (w/ a drag suit) on the 400 free for a while and finally beat it today. Last 100 started feeling queazy. I was either going to make it or pass out. Kind of suprised I did make it because the no breathers left me physically drained. Fun workout!
    Categories
    Swim Workouts
  7. mindfulness meditation

    by , March 17th, 2011 at 10:58 PM (Swimming, Life, and Other Stuff!)
    Last Sunday I attended an all-day mindful-meditation retreat. The retreat was held at the Benedict Center, a nunery with lovely grounds and a pristinely clean conference center. (believe it or not there was a 6 lane, 25 yard indoor pool in the center too!)
    I was full of curiosity and dread at the same time; how was I going to be quiet, mindful, and with the breath all day long? It didn't seem like a good idea but my sense of adventure motivated me to "get it together" and I arrived at the Benedict around 8:00 a.m.
    After a quick circular assembly we were reminded to practice "Noble Silence" and "Guarding of the Eyes", in other words no talking or eye contact with anyone all day long.
    We started out with a seated meditation of 'Loving and Kindness" Immediately followed by 40 minutes or so of mindful yoga.
    Next on the agenda was mindful walking outside on the beautiful grounds. We were to walk in a very deliberate heel-to-toe motion while keeping our focus on our breath.
    After the walk I sort-of slipped into a state of deep relaxation and I'm really not sure what else we did leading up to lunch time.
    During lunch we all sat in the dining room together but still practicing "Noble Silence" and "Guarding of the Eyes". It really was weird; like being all alone but together!
    The afternoon was broken into more yoga, walking, body scan, and various mindful group activities that were amazing and insightful!
    I couldn't believe how fast 5:30 p.m. came!
    We briefly broke the silence barrier but were told the debriefing would occur Tuesday night.
    In summary I can't really put into words how amazing this little retreat was! I have felt a playful lightness all week long. My daily meditations have been going a little better. I feel like the retreat has given me the motivation to continue on and keep practicing with the hopes of finding health, kindness, and an over-all sense of well-being in my life.
    Categories
    Uncategorized
  8. NO Workout Today. . .

    by , March 17th, 2011 at 09:31 PM (Trying to Train Smarter, Not Just Harder)

    Sometimes I feel really guilty even considering another job. Then I have a day like today where I not only didn't get to swim at lunch, but I basically didn't GET lunch. I wouldn't mind so much if it was because I had someone who really needed my TLC or was seriously sick, but today it was scheduling & my nurses fault entirely. When you're over 30 minutes late for your appointment, in my opinion, you just lost your appointment. And my nurse needs to get off her %$#*^& and do her job without my begging her to get to it!
    Now I not only have 1500 to make up for from Wed morning, but the 2500-3000 that I would've done today. Saturday is going to be ugly.
    And don't let my office know, but it was probably a good thing - stupid elbow.
    March 28th and PRP, here I come.
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout -03/18/11

    by , March 17th, 2011 at 05:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Three times. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    1 x 100 easy swim 2:00
    6 X 50 kick 1:00
    1 X 100 easy swim -

    1 X 100 easy 2:00
    4 X 50 fast 1:20
    1 X 100 easy 2:00
    4 X 25 sprint :40
    Two rounds, take a short break between rounds.

    4 X 100 1:20 1:15
    4 X 50 :40 :35
    Two rounds. Round 1 intervals left, 2 right.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  10. Thursday, March 17

    by , March 17th, 2011 at 03:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    650 various

    Shooters, no fins:

    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ
    25 back shooter
    25 EZ
    25 belly shooter
    25 EZ

    15 power dolphin kick + cruise
    50 EZ
    25 fast doggy paddle
    50 EZ
    25 fast back kick
    50 EZ

    200 EZ

    Total: 1300

    Hottub, 10 minutes


    Stretching, 20 minutes

    ART, 40 minutes

    So glad I had an ART appt scheduled for today, as my neck has still feeling horrible this am. And I needed some body work. My left shoulder has been feeling creaky too, which seems to happen when I stop lifting for taper. I'm trying out a new pillow, the Tempur-Pedic side pillow for people who sleep on their side. I think my old pillow has been messing up my neck. Well, and it doesn't help that I toss and turn a lot.


    Commentary:

    Didn't feel quite as good in the water as yesterday. Still jittery. I had a couple ask if I was a free diver today. I've had other people ask me that in the past. I guess I have an alternative sport if masters swimming ever gets dull or I just can't take tapering any longer.

    I am not happy about my 50 back time being re-seeded without my permission, when other times were not. Now, I'm in the last place I want to be: the fast guy heat in the shallow end. That is not exactly how I envisioned swimming this particular race ... and it's hard to believe it will produce my fastest time. I should probably have chosen a non-mixed meet to taper for. Lesson learned!

    I will definitely re-swim this event once or twice at Canadian Nationals. Just sent an email to the meet managers asking them about USMS submssion and measuring the pool.

    Updated March 18th, 2011 at 12:28 AM by The Fortress

    Categories
    Swim Workouts
  11. An albatross around one's neck...

    by , March 17th, 2011 at 03:06 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    ...has been defined thusly:

    A burden which some unfortunate person has to carry.



    As I head out to compete at this weekend's Albatross meet in the Greater Maryland area, could this unfortunate person be me?

    The origin of the phrase apparently stems from the same magnificently melodramatic poem (Rime of the Ancient Mariner) referenced in my previous vlog entitled simply Albatross (link here for those who want to read and/or reread and or rereread and study: http://forums.usms.org/blog.php?b=14471)

    Specifically, the poet Coleridge (coiner, as well, of the phrases pipe dream, suspension of disbelief, and Achilles heal) wrote of our wearily Ancient and accursed Mariner:

    Ah. well a-day. what evil looks
    Had I from old and young
    Instead of the cross, the Albatross
    About my neck was hung.


    After Monday's miracle practice, in which I rose Lazarus-like from the sick couch to complete, albeit with drafting assistance, a grueling workout for an aging fellow, my own pipe dreams and capacity for suspension of disbelief in myself convinced me to enter the Albatross meet.

    Alas, at last night's practice, the familiar malaise and effeteness thrust themselves upon me with renewed vengeance. Weak? Check! Shaky? Check! Hypoglycemic? Check! In no condition whatsoever to swim in a swimming meet, even one that did not first involve driving for a minimum of 5 hours? Check!

    Still, a tiny voice inside me has always urged: Forward Ho, Jim!--its sound, if anything, growing louder in proportion to the hopelessness of my mission!

    And thus, sickness be damned, I will soldier on to Bethesda and do my best to set the new 200 SCM freestyle Albatross meet record in the 55-59 age group. If I can accomplish this--impossible, I know, but if...--then I shall be forever known not just as a multiple Zonesman but as an Albatrossian, too!

    And it will be the Albatross who must wear me round its pallid neck, not vice versa!

    Dream?



    Or pipe dream?

    Check back here frequently to find out!
    Categories
    Uncategorized
  12. Thursday, 3/17/11

    by , March 17th, 2011 at 11:46 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I felt great in the water this morning. Taking it easy for a few days really helped me to recover (both mentally and physically).

    Warm up
    300 swim free and fly
    4 x 75/1:15 Build
    - All free around 1:00
    6 x 50 ds 3/1:00, 3/55
    - 1-3 back, :43, 4-6 free, :38
    8 x 25/30 - IM Order

    Main Set: Fly/Back
    8 x 25 Fly/50 FAST
    - times were under 18
    1 x 200 Back/3:20
    - under 3:05
    8 x 25 Fly/45 FAST
    - same as above
    1 x 200 Back/3:20
    - under 3:02

    Back Swims
    4 x 25/45 cup drill
    2 x 50/1:20 Fast Swim
    - under 38 on both
    4 x 25/45 cup drill
    2 x 50/1:20 Fast Swim
    - under 38 on both

    Cool down
    100 easy

    Total: 2400 yards

    Spring Splash in Boise Idaho this Saturday. I've entered the 200 back, 50 free, 100 back, 100 fly. It will probably be a small meet so I hope I can get enough recovery between events. This may be the only meet I do before SCY Nationals. I would like to do another but nothing is close enough (sucks living in BFE). I'll just have to work some time trial type workouts in to simulate race conditions in order to prepare for Nationals.
    Categories
    Uncategorized
  13. Wednesday, 3/16/11

    by , March 17th, 2011 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Felt much better today. Finally pushing through the funk I was in and my swimming mojo is back.

    Tonight's workout was a short one, mostly warm up and cool down with a few sprints thrown in.

    Warm up (1200)
    300 Choice
    - free and back
    3 x 100/1:45 Build
    - free,was around 1:20
    200 IM Drill
    8 x 25/40
    - IM order
    200 IM Kick
    - no board, all on back

    Main Set (300)
    6 x 50/1:10 15 Fast - 20 easy - 15 Fast
    - did fly-back-free x 2
    - fly around 40, back under 45, free around 37


    Cool down
    8 x 75/1:30: 25 smooth/25 drill/25 swim
    - alternated free and back, 1 arm and fist for drill

    Total: 2100 yards
    Categories
    Uncategorized
  14. 3/17 - "Easy" day with MYM

    by , March 17th, 2011 at 11:26 AM (Dan's hobby/obsession)
    A recovery day workout with the Monroe Masters team. It turns out that 7,000yd AM workouts and PM weights make 44y.o. arms tired and reluctant to get back into the pool.

    I started off the morning leading the lane, but when I saw the workout had several "moderate/ 70%" effort sections written in, I knew I'd dog those sections and decided I'd better let a better pacer lead today. He did a good job and I got enough of a burn going in my arms to know it was the right choice.

    Warm up:
    400 swim

    Drill:
    8x50 @ 1:00 EZ - streamline drill

    Kick:
    8x50 @ 1:00 kick

    Main Set:
    4x100 @ 1:30 fr sprint 4th length on #1, 3rd #2, 2nd #3, 1st #1
    200 fr @ 3:00 moderate
    150 back @ 3:00 fast
    4x100 @ 1:45 back, sprint 4th length, 3rd, 2nd, 1st
    200 fr @ 3:00 moderate
    150 IM, no free @ 3:00
    4x100 @ 1:30 fr, sprint 4th, 3rd, 2nd, 1st length
    200 fr @ 3:00 moderate
    150 IM, no free @ 3:00

    100 EZ - cool down

    The weather is finally clearing up and I'm planning on running a comfortable 7-8 miles tonight.
    Categories
    Swim Workouts
  15. Back on the Blocks!

    by , March 17th, 2011 at 11:03 AM (Year Three: The Road Back)
    Today's workout seemed like a little bit of everything - 300 pulls, 50 free ALL OUT, and tons of 25s. Just enough variety to make it really fun - and plenty of work off the blocks. Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 100 Swim on 2:00 moderate (did 1 fly w/ fins, other 3 free no fins)
    - 4 x 25 Kick FAST on :30
    1 x 50 Free ALL OUT on 3:00 (got a :33 from push)
    1 x 50 Recovery w/i above interval
    2 x 300 Pull on 4:30
    1 x 250 Kick on 4:30 (was supposed to be a pull )
    20 x 25 Sprint from Dive on 1:00 (more below)
    450 Cool-Down
    Total Yards - 3100

    I feel completely wiped out - no speed, no strength. Hoping this will ease up as I go through next week a bit easier in preparation for the two-day state meet next weekend. I was a bit disappointed to switch the 3rd pull to a kick, but as I love to kick ... As for the 50 Free being a :33 - I'm actually okay with that, especially for noting the way I was feeling while swimming it. A bit more rested - that time will drop and be there when I need it.

    As to the 20x25 Sprints... here's what we did. Odds were off the blocks all out 25s; evens were free moderate paced from a push. To keep track of how many we did, I did 2 free, 2 fly, 2 free, 2 fly, 2 free off the blocks. While my goggles stayed in place on all of them (), I did manage a few wrong angles that left the top of my head smarting... All in all, though, I was pretty happy with how my starts are coming along - and the fly's off the blocks felt fast and low - like I was just skimming over the top of the water. They felt great! Now, we'll just see how the 25 (or 75) coming to the finish feel when I lose the momentum of a block start and only get the momentum of a push...

    More speed work on tap for tomorrow, so we'll have to see how my shoulders/legs recover. Of course, since I plan to spend much of my afternoon and evening on the couch watching basketball.... YAY! IT'S TOURNEY TIME!

    Enjoy your happy Irish swims today!
    Categories
    Swim Workouts
  16. Thursday, March 17 (& Wed 16), 2011 5:00am

    by , March 17th, 2011 at 10:16 AM (Fast Food Makes for Fast Swimming!)
    Wednesday:
    I missed the morning practice yesterday...kinda turned off the alarm clock and didn't wake up. Then when I did wake up it was that startling awaking that you're late for something...except this time I hadn't missed work
    I went to the YMCA and finally signed up as a member so I can now make use of all their facilities without having to pay the non-member admission. Even if all I do is swim twice a week at their pool all year long, I will almost break even on the price, so at least I can do that, and then add weight room exercises, cycling, group stuff, etc. Or...I'll be like most people...and just pay the monthly fee and never go!

    I did get into the YMCA pool last night for about 1800 yards of swimming while my daughter was in her swim lesson on the other side of the pool.

    Thursday
    Warmup:

    300 Free
    300 Pull
    200 Kick
    300 IM


    16 x 25 Fly fast w/ fins (I use the shorty zoomer-type fins) @ :30
    100 Free @ 2:00
    16 x 25 Back fast w/ fins @ :30
    100 Free @ 2:00
    16 x 25 Breast fast @ :30
    100 Free @ 2:00
    1 x 100 Free fast w/ paddles & fins (went :57)

    100 EZ
    -----------------
    2800 Yards
  17. MATT Thursday Workout

    by , March 17th, 2011 at 08:20 AM (Pete's swim blog)
    SCY

    400 Warm up

    1 x 100 - 1:30 (1st 25 fly)
    3 x 100 - 1:20
    2 x 100 - 1:30 (1st 25/50 fly)
    3 x 100 - 1:20
    2 x 100 - 1:30 (1st 25/50/75 fly)
    3 x 100 - 1:20
    2 x 100 - 1:30 (1st 25/50/75/100 fly)
    50 Easy

    4 x 75 - 1:20 Fly/Back/Breast
    10 x 75 - 1:15 (1st 25 hard kick)
    200 Cool Down

    (3600 Total)
    Categories
    Swim Workouts
  18. What possessed me... my legs are itching now

    by , March 17th, 2011 at 07:25 AM (Mixing it up this year)
    I decided to do breaststroke today and usually after alot of leg work like in breaststroke I guess I am getting the circulation going good so my legs itch now.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    5x100@1:40 Free
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/paddles & fins get the fly motion into it
    200 Breast drill 3 quick shruggs then 3 long glides alternate
    2x50@1:10 Breast
    100 Breast kick
    100 Breast
    500 Free every 3rd 25 breast skull drill

    Total 3000 yards

    I am dreading tomorrow since the cold pool is closed for a meet, the only option is the warm pool tomorrow. BATH WATER here I come, I'll have to find my rubber ducky.
    Categories
    Uncategorized
  19. Wed., March 16

    by , March 16th, 2011 at 09:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    650 various

    2 x (25 easy speed back shooters, no fins + 25 EZ)
    -- 17-18 kicks per length
    25 EZ

    1 x backstroke start and power kick (15 kicks put me past the 15 today)
    25 EZ
    1 x power dolphin kick to 15 + cruise
    25 EZ
    1 x 25 fast backstroke
    50 EZ
    1 x 25 fast doggy paddle drill
    50 EZ
    1 x 25 fast free
    50 EZ

    150 EZ

    Total: 1250

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I am insanely edgy from not exercising -- the worst part of tapering. Not a good idea to get in an argument with me at the moment. This feels worse than before NE Champs, though perhaps I'm tapering more now.

    I didn't stretch today. I had a zillion errands and then got caught up in watching the live stream of Junior Nationals. Very fun seeing so many kids from PV that I've watched swim for years. Felt bad for Kurtis Ratcliff for losing his goggles on the start and getting DQ'd in the A final of the 200 fly.

    Updated March 16th, 2011 at 10:28 PM by The Fortress

    Categories
    Swim Workouts
  20. Pace change

    We worked on more pacing tonight. Started out with a nice long warm up followed by a rather long main set.

    My lane mate tonight is definitely the distance diva of the entire team. I knew I wouldn't be able to hang with her for very long so I just swam practice like I was by myself.

    4 x 100 choice w/15
    8 x 25 @ 45 choice drill
    4 x 100 pull w/20
    2 x 200 kick w/20
    4 x 25 @ 45 swim @ 90% effort

    The following was concentrating on switching between 90% effort and about 80%.

    6 x 400 w/30
    #1 last 100 90%
    #2 third 100 and last 50 90%
    #3 second 100 and last 50 90%
    #4 first 100 and last 50 90%
    #5 first and last 100 90%
    #6 alternate effort by 50

    200 EZ

    4100

    The first three felt fast, long, and smooth. Number four got sloppy quickly. Number five was awful and I was not having fun any more. The last one I was able to pull it all back together. I think I was really looking forward to the warm down followed by a nice long hot shower.

    I probably should to some serious stretching tonight but my chair feels so good.

    Looking forward to some basketball in the next couple of weeks. Lets what the Spartans can do now that it is show time.
    Categories
    Uncategorized