Still have my sinus headache this morning and the crud but once again the pool makes me feel better.
This was a logn course day. I hate converting these workouts for long course.
8x25@:40 shooters w/zoomers
5x50@:50 free w/ paddles had to work to make these forgot these were LCM
3x(5x25)@1:00 1 overkick, 2 burst + cruise, 3 EZ, 4 fast 90%, 5 EZ
Did next set free w/zoomers
75@2:30 @100 pace went :55
50@2:00 @100 pace went :36
50@1:30 @100 pace went :35
2x25@1:00 AFAP went :15 & :16 even from midpool
2x25@1:00 AFAP went :16 & :17
Total 2400 meters
Still recovering I think from yesterday's 8000, I only managed to get in 2500 today. It was difficult going; the body felt fine, but psychologically I was not there.
It snows in Kenosha on March 5th.
I need a nap...
Or maybe a week on a sunny patch
Of green grass near a spring fed pool.
78 degrees? Sounds great,
I'm already there
In my dreams.
There are lots of contrasts—cultural, meteorological, gastronomic—between the area I visit in Florida and New York City. But maybe the most striking one is population density. Here are the stats:
Walton County, Florida: 52 people per square mile
New York County, NY (Manhattan): 70,000 people per square mile
(And according to this article, commuters can push that latter figure up to 170,000 during the work week.)
It always takes me a few days to get used to having so many people around again—one thing I like about going to early morning workouts is the uncrowded streets and subways at that hour. The city may not sleep, but at 6am on Sunday mornings it’s at least catnapping. I was appreciating that sense of space and calm as I made my way up to Riverbank this morning. I was joined by Rondi and new lanemate Ada for the following long easy swim:
800 lcm warmup (400s, 100k, 100p, 200d/s)
6 x magic 700s (We took turns choosing what two things each 700 combined: FR/BK, Pull fast/pull easy, swim/kick, build BK/fast BR, FR/FL, swim/kick)
[I dropped a 100 on most of these.]
Mid-morning I went over to the Y for an informal group row. My goal was just to row for about 20 minutes and make sure everything feels good, both while on the erg and within the next few days, before adding the rowing classes back into my schedule. So far so good—if everything in my ribs and back still feels happy tomorrow I’ll plan on attending Wednesday night’s rowing class.
I’m a little sore from the weights today but not too much—I’ll aim to do another session mid-week. The third activity I want to add back in to my exercise mix is ballet class, once a week to start. It’s always something of a shock to my body to resume my regular roster of activities when I return from the beach, and I’m anticipating that this year will be worse because the break from them has been longer. I’m trying to be super-cautious about any of the injuries I’ve had over the last few months resurfacing.
Next Saturday I’m swimming in a local meet—Aquapalooza II, which is hosted by my team. Our coach sent around a tentative relay roster—it looks like I’ll be swimming lead-off on the 400 FR, 400 Medley, and 200 FR relays. (I love an organized coach!) When I signed up I kept my individual events to a minimum—just 2IM and 50 FR—because I anticipated I’d be swimming several relays. Right now that looks like a good call.
The other meet in my plans this season is IGLA championships in Iceland. That meet just got a little sweeter with the addition of an open water event. It will be different from any race I’ve ever swum before because
· It starts at 9 pm
· It’s only 250 meter long
· Expected water temp is 9 degrees C (about 48F)
· There is a large geothermal hot tub located right on the beach!
How cool will that be? The more I get into OW swimming, the more I’m amazed and excited about all the possibilities!
I swam out of my mind today. I'm so excited that I doubt I'll sleep a wink tonight!
Woke up at the crack of dawn for me, 6:15 am, to make sure I was awake and caffeinated for the 50 minute drive out to the Warrenton meet. I was extremely relaxed since it was a local meet and I was just swimming 3 x 50. I had a solid warm up. I then headed to the locker room and ripped a tech suit all down the side. lol. I donned an old LZR Elite with small holes and very little leg compression left. However, I'm still thinking it's my lucky suit.
50 Breast, 33.3
Wow. I had been thinking, based on the 38.2 in SCM I swam tapered at NE Champs, that I might go a 34 high today. So this was much faster than expected. And I didn't have the best start. As happens sometimes, I was too deep on the start and was not at the surface after the pullout. I had to float to the top a little. My left heel also kicked air a couple times. (Probably a result of no whip kick in practice.) Still, I was very pleased with the time. Technically, it's a PR, beating a previous B70 best of 33.8. (I previously swam a 32.9 with a Jaked at Nats in 2010, but was DQ'd.) I may rest on this time for the SCY season. I'm not swimming 50 breast at Nationals b/c of the order of events. But this time would have been #2 last season.
50 fly, PR, 26.79
I felt like my race execution was right on. I had an exceedingly good start, very fast off the blocks and a great push. I had clean breakouts and hit my walls just right. I only took 1 breath after the breakout on the second 25 (pretty sure all other races I've taken 2). The only obvious flaw I could detect was that I grazed my right hand on the lane line twice on the second 25; the lanes in this pool are very narrow. My previous PR was a 27.0 from Feb. 2009 in a B70, so I was just shocked by the time! The NR in this event is 26.77, so I narrowly missed it by .02. But since I never expected to go under 27, ever, I was just thrilled.
50 Back, PR & NR, 27.4
All I can say is that I was absolutely dumbfounded when I looked at the clock, and had to stare at it several times. I basically killed the NR I set last October at the Sprint Classic of 28.23. I had a feeling I might be slightly faster today after my first two events. But I never expected to be this fast. Race execution was also near perfect -- so very rare. I had a quick start and was underwater (16 kicks) to the 14.75 mark. I was a little long going into the turn maybe, but Jeff Roddin said I flipped quickly. My arms were moving so fast and throwing up water that I had a tiny bit of trouble seeing the flags. I hit the finish well too with no glide. 8 strokes down & 11 back. My prior PR was a 27.9 from 2009 (then an NR) in a full body LZR so this was blazing for me. This may replace last year's 50 SCM back as the best swim of my masters career.
Went out to lunch with friends after, which is always one of the nicest parts of meets!
Unofficial meet results are here:
(Attached are a couple pics from the meet director, one of me looking quite stunned.)
On the drive home, I was thinking about how I popped off those times right now. I decided:
1. Jan & Feb may have been two of my best months -- ever -- of training. 5 swims most weeks with a ton of hard speed workouts. No question I've been training at a much higher level than last summer & fall. Part of this is due to being healthy with thyroid issues in the past.
2. I was pretty rested for this meet. Looking back at my blog, I basically rested 9 days. I backed off a few days earlier than planned when I started feeling overly fatigued from training. Plus, I rested more than I normally would have this week when I felt a cold coming on.
3. I was very relaxed because this is a low key local in season meet (though the pool is quite fast). Being relaxed with no expectations certainly makes a meet more enjoyable. But sometimes I also think it helps you swim/sprint faster. I also seem to do well/better at meets that don't require travel.
4. Less is more wrt events. I had signed up for the 50 free. But with only 20 minutes or less after that until 50 fly, I decided to scratch. Jazz Hands was a bit tired on his 50 fly. So I definitely did the right thing.
5. The Speedo concoction of strong heavily sugared coffee seems to work for me.
6. Good execution. So very rare indeed when things go just right. Since I never practice starts, I was psyched to nail my fly start.
Updated March 7th, 2012 at 10:25 AM by The Fortress
For the last 9 years the Elko High School Track Team holds a sprint triathlon as a fundraiser. The event consists of 750 yard swim in the pool, a 6 mile bike ride, and a 3 mile run. The swim is done in heats, then when everyone has finished, the bike race is started on a stagger based on swim times. And the bike to run transition is done as in a regular triathlon. In past years I have always just done the swim as part of a team, but since I now have a bike I had no excuse to not do it all. This year's swim was the fastest I've done for this event (who says you get slower as you get older?) and I had the fastest swim in the adult division (10:13, 4 sec ahead of 2nd). Then on to the bike ride where I surprised myself (and several others) by finishing in 4th place and only a few minutes behind the leader. Too bad the race couldn't end there. The run was awful! Which I sort of expected since I do very little running (usually only a half mile on treadmill to warmup before weight training). I'm not sure of my bike or run splits since I didn't start my watch and these splits werent recorded by the race timer. But I guess that the ride was around 20 minutes and the run probably 35-40 with a few minutes in transition. I finished the race in 1:10:56 and 9 place in the men's division. Not bad, considering I was the oldest on the course competing against guys half my age or younger! Sooooo, maybe next year I should train for the run too. I train for the ride by doing a weekly spin class and doing a weekend ride when the weather is nice.
As a side note a few hours after this event I was . But feel fine and ready to do it again this morning.
Speed Work -- 12 minute interval each set
4 x 25 1:30
1 x 50 1:00
1 x 200 FR EZ Recovery (3:20ish)
4 x 25 Fly kick w/MF & 1x 50 Fly
Worked on low amplitude and higher frequency kicks and then popped a 50 FLy on about :36
4 x 25 BR w/fulcrums & 1 x 50 BR. Focused on not letting the arms interfere on the stroke went about :37
4x 25 Fr w/chute (got some around :16) & 50 FR no breather. Nothing fancy here just worked on maintaining a good kick and using the core.
Then continued on teaching wife to swim. For a near drowning victim who is still very scared and tense she does very well. A natural floater...ironic huh?
I woke up extra early (4:30am) for this one, but luckily had my dad along as taxi driver. I was able to sleep for almost the first two hours of the trip which was nice!
Being that this meet is SCM, I am now in a new age group (35-39)
1500 Free - 19:32.29 (New LMSC Record by 19 sec)
Will definitely re-do this one at a later date.
400 Free - 4:40.41 (new LMSC record by 0.01)800 Free - 9:36.00 (new LMSC record by 26 sec)shut it down after this. I was hurting in my ribs and my breathing. My leg was a little sore as well. I normally wouldn't have thrown in the towel on a SCM 1500, but the way I was feeling, I'm glad I made a good 800 before "quitting".That Guy had a super great 1500 (I claim being his rabbit for 800 meters to get him started!)I did two 200 Free Relays here. One was all men's event, and the other was a mixed relay. I don't know my splits, but probably 26+/27- or so.
200 Free - 2:08.02 - New LMSC Record (by 0.5 seconds)
T.G. said I was out in 1:01.7 or so, so to come back in 1:06.3 is pretty good. I felt like garbage on the last 150 of the race, so I was surprised to see my good time!100 Breast - 1:16.58 - New LMSC Record (by 4 seconds) (Best Time also)
Did this out of selfishness. Not my event, but the record was an easy one so I had to take it. 200 Back - 2:33.87 - (New LMSC Record by 8 seconds)
I did my same backstroke start as the last meet, similar to how you push off for repeats on intervals in practice. I can dolphin kick past most people anyway off the start, and there is no chance of slipping on my poor backstroke starts.Had to kick it into 4th gear for my final 50. I actually did a few SDKs off the last 2 turns, and kicked like hell, and spun my wheels. It looked like what y'all call "backstroke". I only did this in an attempt to not get chicked by a 20 year old backstroker.I beat her by 0.02 at the touch, and celebrated too!! 200 Fly - 2:24.37
No record (this one's tough 2:22.02), but I'll get it one day. This event was more butter-struggle that butterfly for me today. In the shape I was in, and being the 5th event of the day, I was sore and tired.After the first 50 I knew this was going to get tough. I started breathing every stroke WAYYYY too early into the race. This is a sign for trouble for me.I tried to power home at the end, and dead tired I raised my head to see my time. Then I felt better seeing a 2:24.
Other special news from the meet:
New National records were set
25 - 29 Female 50 Back, Diana MacManus went 28.92, smashing the old record of 30.something!!She just misssed the masters W.R. by 0.12!! dang!She made an attempt at the 100 Back as well, and came up short of the N.R. by 0.3 seconds! dang dang!!90 - 94 Female 200 Breast, Charlotte Sandoval of Montana set new National Record...and she may have a few more...still need to check.
Updated March 3rd, 2012 at 10:26 PM by jaadams1
Back from the Mini Meet in Great Barrington, MA, this afternoon. Three more Bennington area swimmers joined me along with close to 50 other swimmers for a great afternoon of racing. Bill Meier and the team down in the Berkshires put on a great meet yet again this year.
200 Fly: 2:23.35
29.75, 35.03 = 1:04.46
39.13, 39.44 = 1:18.57
- My first ever 2fly! Only the 200 free was offered at the meet, so I let everyone around know that I was doing fly. Well, since it is a smaller meet and introducitons were given for all lanes, Bill announced I would be doing it fly - no turning back!
- I tried to follow advice from TG in [ame="http://www.usms.org/forums/showpost.php?p=255214&postcount=342"]the Butterfly Lane[/ame] and loafed the first 100 (should have loafed more), and then that piano was waiting for me on the second half! I kept wondering if anyone would notice if I just sneaked in some one arm fly. I will keep experimenting with the DPS fly that Swimasaur employs ...
- I am really pleased with this time, and happy to check it off my bucket list. Probably won't do it again for a while (I'm thinking once an age group).
500 Free: 5:27.37
29.72, 32.98 = 1:02.70
30.82, 34.91 = 1:05.73
34.24, 33.44 = 1:07.68
33.97, 34.30 = 1:08.27
31.98, 30.98 = 1:02.96
- I was gunning to get under 5:30 and did it - very pumped. I roughly followed advice from [ame="http://forums.usms.org/showpost.php?p=174607&postcount=2"]pwolf66 in a forum thread[/ame] with a strong first 100 then adding more kick. I really went hard for the last 100 and was excited to see the final time - I will aim to keep more even in the front half and pick it up sooner at the end next time (the second half was 2 seconds slower than the first). This was the first time I have done a 500 free since high school.
100 Breast 1:19.06
- Worked the pullouts to the max, and felt better with the pull end of the stroke to get under 1:20. Jim suggested I keep working to not sweep so wide with my kick, so I'll keep plugging with this, my least favorite stroke with hopes to improve my IM times.
w/u was 1300, 200 after fly, 100 after 500 = 2400 yards total for the day as I swam to three masters PB's with my new Yingfa suit.
It was fun to have fellow teammate and forumite GregJS car pool with my family en route to breaking 1 minute in the 100 FR in his first masters meet. Kim and Joelle also made the trip down from the Bennington area - we all ended up doing the 500 FR and counted for each other. It was strange - guys swam before girls as the heats were not mixed. Worked out for the 500 as the girls counted for us then we reciprocated the favor back to them.
I was also able to meet up with Dan, Craig, and Kyle from the Pittsfield team, as well as the folks from Simon's Rock (including our old teammate Jon, who swam in his first ever masters meet in the 500 free). I also met some of the FISH swimmers from Poughkeepsie, NY, (perhaps swimmerb212 shook my hand?) before stopping at a Mexican restaurant on the way home for supper. Great day! Now to update those rascally times on my sidebar - filling the hole in today!
Updated March 3rd, 2012 at 08:31 PM by rxleakem
Swam at HSA w/ Dave x 3, Bob x 2, Scott, George and others. Wore Speedo brief. Pool temp 82-83.
500 Warm up
5 x 100 - 50 Kick/50 Drill w/ Fins
100 Fly (25 Drill/25 Swim)
100 Fly (25 Drill/25 Swim)
100 Back (25 Drill/25 Swim)
100 Back (25 Drill/25 Swim)
100 Br (25 Drill/25 Swim)
100 Br (25 Drill/25 Swim)
400 Free (made 4:40)
4 x 100 IM - 1:45
8 x 50 Free - :55 (Easy/Hard)
16 x 25 - :30 (IM Order Easy/Hard)
4 Times through (IM Order on stroke):
* 50 Free - :50
* 25 Stroke Hard - :30
* 100 IM - 1:40
* 25 Stroke Hard - :30
* 50 Free - :50
200 Cool down
After a couple of days off (I was feeling pretty run down on Thursday and thought I might be coming down with a cold) I got back in at the Y today for an 8000-yard long swim. It should have only taken me about 2 hours, 20-25 minutes, but it ended up being over two and a half hours.
I really don't like to wear swim caps, but I'm trying to get used to it, so I put on my GTD 50-mile cap from last year. The seal on my goggles doesn't work properly, though, whenever I'm wearing a cap for some reason. I kept having to slow to empty water out of them and re-mash them back into my face. I'm thinking it might be that the goggles are just getting a little old (the seal is pretty discolored from the chlorine exposure), but over the last month at about 2K I'll take my cap off (because I'm tired of emptying my goggles every 150 yards) and then won't have any more issues. Maybe the goggle straps are moving around just slightly on the slicker surface of the cap? Very annoying.
Also very annoying is the realization at about 3500 yards that you had too much coffee this morning. Even more annoying is the feeling that your bladder is going to explode at 4k; I actually had to stop, run to the bathroom, relieve myself (didn't know I could be that hydrated after 4K of swimming!), and so I probably lost 2-3 minutes there. So much for building rhythm on a continuous swim!
I didn't have any gatorade today at the house, so I took an energy bar and water bottle to the deck with me. As a result I probably lost another couple of minutes chewing (and fiddling with the wrapper) at the 5, 6, and 7-K marks.
Just happy to get this one behind me!
60 minutes of stretching and RC/scapular exercises.
Gull (who is recovering rhomboid tendonitis) gave me these rhomboid stretches: http://www.ndortho.com/Pt_Advisor-WE...oid_Strain.pdf. The middle of the back can be a hard spot to stretch. I especially like the doorway stretch.
Tried on my Arena X-Glide. Like it very much. It's similar to the LZR Elite. Slightly different material. I wish the top half were slightly smaller. Not sure if I should keep it or not ... My LZR Elite seems to fit better on top, though it is not as compressing in the legs (probably all stretched out). Edit: I'm going to send back the Arena suit for the next size down. In my (expert haha ) view, it should have taken longer to get on even with Glide. Thanks to Teen Fort (who will only wear B70), I have also gotten my hands on a used FS3. I managed to wedge my body into it without undue trouble. So I may give that suit a whirl tomorrow and see it it is deserving of the recent bad press. Tt is certainly more compressing in the legs than the LZR Elite and has a very different feel.
Still planning on 50 breast/50 fly/50 back tomorrow.
Updated March 3rd, 2012 at 05:15 PM by The Fortress
100 warm up
100 free (fins)
100 free (fins)
100 free (fins)
100 free (fins)
100 free (fins)
10x50 back-kick (fins) 1 m int
10x50 back-to-breast - 1:10 int
10x50 free - 1 m int
100 warms down
Once I got thru the warmup I was once again able to breath for a while. Modified Ande's speed workout today and it really packs a wollup.
I had 2 of my swimmers join me Kathleen(14) and Maria(10). Kathleen is faster initially but as we went on I managed to hang with her better and started to catch her.
8x100@1:40 Free managed to hold 1:25's
8x25@1:00 Free kick odds EZ evens AFAP
8x25@1:00 free kick odds EZ evens AFAP
8x(3x50)@1:00 odd sets free evens non free (back)
each of the 3 50's were 1-EZ 2-85% 3-95%
my 85% free were 38, 95% free were 36 for back both were 45 (on back I only have 2 speeds slow and fast)
25 AFAP from dive went fly :15.26
50 AFAP from dive went free 31.17
200 EZ w/zoomers
Total 3200 yards
This morning I had a nice workout at the Y with Rondi. Here’s how it went:
950 scy warmup
Poolside construction break: We had a lot of toys at the pool today—fins, paddles, buoys, and kickboards each—so we had to see what sort of structure we could make with them all. I didn’t have a camara poolside to take a picture of the impressive result, but if you cross the Eiffel Tower with the Leaning Tower of Pisa and add some Gehry to the mix, it looked something like that.
8 x 50 FR @ :50, desc. 1-4 and 5-8
4x thru, 1st 2 rounds on 2:50, last 2 rounds on 2:45
150 FR easy
175 FR moderate
200 FR fast [2:35-2:40s]
This is one of my favorite sets to do with swimmers who are faster than me. It’s actually a set of descending 200s, but I get to reduce the easy and moderate swims by 50 and 25 yards respectively, so that I can vary my pace while keeping the whole thing on an interval that makes sense for the speedier swimmer.
300 warmdown + play
During the warmdown I tried out my new Zoomers Gold fins. I definitely like them better than the old zoomers--they're both more comfortable on the skin of my feet, and not as heavy. But I'm still not sold on fins. I'm just bugged by the feeling of a flat surface underneath my toes when I'm kicking. I'll have to see if I get unbugged as I get more accustomed to them.
After the swim we went upstairs for weights. I’m trying to get started back lifting again after not doing so for a while. Since today was day 1, I was careful to keep things very easy. I think I read somewhere that most gains during the first couple of weeks of strength training have to do with a greater percentage of muscle fibers being recruited as you habituate yourself to each move—the upshot was whether you make yourself just a little sore or very sore during your first two weeks of lifting, there’s not much difference in the after-twelve-weeks results. So I’m hoping to go with the just-a-little-sore option. I'll know tomorrow whether I was successful.
Did doubles twice this week, Mon & Fri - trying to get a bit stronger before my "final" meet of the season at the end of the month. Monday was AWESOME at lunch time - swam 6 x 150's on 2:15, going SKS by 50's, racing Jen w/my zoomers & did a 90% effort for 1-4 & 6 - ahead of her the whole time, feeling really good. Slept in on Tuesday, AM on Wed, tried to do AM on Thursday, but my mind just wasn't in it, because I was literally the only person in the pool. This morning Jen & Annie were there & it was nice to have some company.
10 x 50 on :50 free
10 x 50 kick on 1:10
4 x 100 pull on 1:30
6 x 100 on 1:30
6 x 50 stroke on 1:05
Total: 3200 LCM
At Lunch I was the only girl there & somehow couldn't get my head into it again, just like yesterday morning. Cris called 12 x 100 dropping 5sec each group of three, with the last ones on the 1:05. Ha ha. I did something else (obviously) as I cannot make that kind of interval, even SCY.
20 x 50 SKPS on :50 & 1:00
6 x 100 50 kick/50 swim on 1:45
6 x 100,pull, 3 on 1:25, 3 on 1:20
4 x 50 sprint w/fins on 1:15
Total: 2500 SCY
Gonna do doubles again on Mon & Fri next week then start to pull back on yardage the next week, taper the week after that. Got a so so commitment from Jen & Annie for Tues & Thurs AM swimming companionship. We'll see. I need to have some help getting my pace down where I want it, much closer to 1:10's than 1:15's.
* Busy day today - a 3000 yd workout followed by a trip down to Wilmington to spend some time with the boss. Here's the workout:
100 warm up
1x350 free (w/fins)
1x250 free (w/o fins)
1x350 free (w/fins)
1x250 free (w/o fins) - all with 1 m rest btn
10x50 kick (w/fins) 1 m int
8x50 back-to-breast (w/o fins) 1:10 int
8x50 free (w/fins) 50 sec int
100 warm down
I had a nice workout with Rondi and Hannah up at Riverbank this morning—seeing good friends my first morning back was an excellent way to ease back into things after being away for so long. A swimmer from an adjacent lane, Mike, joined us on the main set (which he proposed), so there were 4 of us doing more or less the same thing, a rarity at Riverbank. We had the lane to ourselves for much of the workout before being joined by 3 other Very Fast Lane regulars. I only hit arms with someone once, so I haven’t completely forgotten how to circle swim!
Here’s what I did:
500 lcm warmup
Main set—broken 800s
700 FR, steady pace
3 x 350 (150 build FR / 100 BK strong / 100 FR easier)
4 x 200: 1st = 50 FL / 150 FR; 2nd = 50 FR / 50 BK / 100 FR; 3rd = 100 FR / 50 BR / 50 FR; 4th = 200 IM
6 x 100 (50 fast + 50 easy swim or drill)
[These were actually 800s for some, less so for the rest of us.]
500 warmdown + play
When I was last at Riverbank there was a wax earplug on the bottom of the pool that had been there for some time—we were monitoring its continued presence in our lane, and its changing color, as the days went by. When I did my first lap today I noticed that it had miraculously evolved features! Riverbank is truly an amazing place. It made me smile to see our little guy rolling around on the bottom as I passed over him every 100.
What will the magical waters of Riverbank State Park produce next? Stay tuned . . .
600 FR/BK by 50
12 x 25 Kick on :45 every 4th sprint.
4 x 75 K, D, S IMO R :15
100 FR R :30
4 x through:
2 x 25 shooters :40
1 x 150 Pull with paddles R:15
6 x 150 FR 3:10 as Stick catch-up fulcrum, swim by 50
As usual I felt battered by the end of the week so a nice recovery was just the ticket today.
Fri Mar 2nd, 2012, SCY
Thu Mar 1st
sort of doubled but didn't blog my thu work outs, on my long drive from martindale to Austin there was a stretch of IH 35 that was stopped & all I could see was red lights for miles, so I took an exit (a real one) and drove on the access road but got a flat tire.
It was dark so I drove on the tire till I got to a gas station. I figured it would be easier to change my tire on concrete in the lights out of traffic instead of in the dark on grass or gravel. Usually I'd call ATT Auto rescue but figured with the traffic jam & wanting to get to practice I'd just change the tire myself. So I found I had a full size spare and all the tools. Took a while to find em. I had all the tools out and a samaritan pull over & offered to help.
I thought "no I've got this" but said
"sure I'd appreciate it."
it's been years since I've changed a tire.
but we did it, put the flat in the truck which had dime size holes on the inside sidewall.
Then I headed out to get to practice. but drove several country roads to taking the back way & avoiding the mess on IH 35. not sure if it was construction or or a wreck. but obviously 3 lanes were getting squeezed down to 1, I guess there were cop lights to rubber neck.
I arrived & dove in around 7:10, 40 min late
missed warm up
main set was 10 x 500
odds were desc 500's 1 70%, 3 75, 5 80, 7 85% & 9 90% effort
evens were 4 x ? strong 1 easy
2) 4 rounds of 4 x 25 on 17.5 1 easy
4) 2 rounds of 4 x 50 on 35 1 easy
which is where I started, in a lane doing them on 40, &
decided to try again at noon
the 500's were changed to 400's & I was feeling pretty fried so I got out around 1:00
Later Thu evening I got my busted tire replaced.
Whitney Coached AM practice
SCY UT Swim Center: Diving well
6:30 - 8:00 dove in 6:35ish
wore Speedo pro jammer
trained with Jim Korey, Max, & Tenneile,
beside Larry, Bob, Stan, & Dale on my left Tyler, Todd, Chris, & guest Dave Sims swam on my right in the wall lane which I hate & avoid.
Whitney moved them down to the main pool
which is set up center course & much cooler
5, 4, 3, 2, 1
9 x 50 fr on 1:30 best Ave from a push
went 27's & 8's
50 fr from a dive off the side
9 x 100 fr on 2:30 best Ave from a push
held 59's went 58 on last one
100 IM off blocks
~ ~ ~ ~ ~
~ ~ ~ ~ ~
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
I was very excited to have a social swim with Speedo scheduled today. Left the house with water in hand. The only problem was that I forgot my backpack. Whoops! I chatted with Pete for awhile and then drove home and found it on the garage floor. But I had nothing else planned for early afternoon, so headed back to the pool to get in a short solo workout.
10 x 25 shooters w/fins @ :35
6 x 50 fly drills @ 1:00-1:10
4 x 25 burst + cruise @ 1:00
4 x 25 burst + cruise @ 1:00
2 x 25 AFAP backstroke from the blocks
-- went 12 high and 12 mid from a rolling start moving after the clock ticked past 59
-- 75 and 125 EZ after each
-- was a touch faster on the one that was shallower
-- 16 kicks, need to take 15 with kneeskin
I felt pretty good in the pool today. I can tell I've rested the legs for a week. I'm glad the meet is Sunday to give me another day to recover from ART.
Here are the links to the psych sheet and heat sheets:
I got one wall lane, which reflects my usual 25% rate for end lanes. But I swam pretty fast at this pool last year with a couple races in end lanes in the shallower end. I don't really have any time expectations for the meet. Though I don't think I'll swim slow having just had a much needed easy recovery week. I may skip the 50 free as there's only 20 minutes between that and the 50 fly.
Race Club article about strength training:
Butterfly, second kick:
-- I do love single arm fly for kicking timing.
A friend forwarded me this link re: womens FS3:
And I found this one: Big10s Swimming Championshiops 2012 - FS3 Controversy - [nomedia="http://www.youtube.com/watch?v=--7obWaL-Z4"]Big10s Swimming Championshiops 2012 - FS3 Controversy - YouTube[/nomedia]
--This says supposedly you're supposed to wear the FS3 6-8 x before the target race.
-- I'd love to get my hands on a HS reject suit to see how it feels in the water.
Updated March 2nd, 2012 at 10:31 PM by The Fortress