215 days until Day 1 of the FINA World Masters Championships
Monday, Nov 7
I did 50 minutes of Hatha Yoga over the lunch hour. This is my 5th class since September 26 (always at noon on Mondays).
Sunday, Nov 6
Kinsmen Aquatic Centre
Competition Pool (50m)
The following set was continuous
10 x 50 drill @ 1:0010 x 50 swim @ :50 (held :37 -:38)10 x 50 kick @ 1:101 minute rest10 x 50 swim @ :45 (held :37 -:38)
500 choice with fins (tried out my new monofin!)
4 x (4 x 50 as 3 drill, 1 swim) @ :60, IM order
Total Distance = 4500 meters
Updated November 9th, 2011 at 12:23 PM by lewba
I felt great this morning...could it be from the extra hour or so of sleep? Or could it be from the fact that I didn't swim twice yesterday? Or both?
Our T/Th group is starting to pick up in attendance now, so I have to "figure out" my workouts now rather than always having a lane to myself. I swam with another guy who is about a 1:20-1:25/100 swimmer, and we made it happen. I could split the lane, but I really hate that, and so did the other guy. He's a former U of Ariz. swimmer, but is (PWB's age) and out of shape.
300 Free Pull
400 IM Drill
500 Free Pull
200 Free (waiting for lanemate to finish whatever warmup he was doing)
Main: @ 1:30/100 Base
I led the lane doing IMs while "other guy" did freestyle trying to make the interval.
100 IM @ 1:30 (went 1:15)
200 IM @ 3:00 (went 2:31)
300 IM @ 4:30 (went 3:45)
400 IM @ 6:00 (went 4:58) I was at 3:55 at the end of breast, so came home in about a 1:03. Still need to learn to push the middle 200 of the IM. Still this is a very good time for in practice, and at the end of the uphill climb.
300 Free relax - the 400 IM wiped me out!
200 Free relax
100 Free relax
50 Free relax
I'd like to double again, but probably will be working on the water pipes in my basement, depending on if we get the materials today. Basically our old pipes are so plugged up with that we have no pressure in the kitchen or bathroom sinks. Sucks.
I swam at the Tarrytown YMCA today, I think the water was about 82 degrees. They had been doing so well keeping it cool this summer. That, combined with a sort of overwhelming malaise I’ve had recently led me to do a more technical and restful swim:
4x50 rev. IM
4x75 kick, drill, swim IMO
50 kick, 100 swim, 200 broken IM, 300 pull breathe 3,5,7,3,5,7
50 kick, 100 swim, 200 broken IM
50 kick, 100 swim
10x50 (these I went all out)
4 @ :50 r:30 (made it on :45)
3 @ :45 r:30 (made it on :40, :43, :45)
2 @ :40 r:1:00 (made it on :36, :45)
1 @ :35 (made it on :37)
300 work the turns & swim down
The best thing about today’s practice was working my new flip turn. I get such a better push off the wall just by dropping my feet down a few inches. That little bit of extra tuck gives me so much power, and I’m looking forward to giving it a go at team practice tomorrow, where I usually get left in the dust at the walls.
Another thing I’ve been giving some thought to lately is eating, and I don’t mean in the way that I think about eating all the time. I am trying to come up with a better post-workout plan. First breakfast, the before swim one, is usually oatmeal or cereal. I would like to cut out the cereal, but there are a lot of mornings where I just can’t stand to eat a hot breakfast, or do anything more intense than adding milk to a bowl. After practice, I’ve been eating a bar of some sort or another. But those make me really sick to my stomach, and that’s across the board: Cliff, Granola, Nutri-Grain. So I throw it to the group: anyone have a good on-the-go snack that’s refreshing and somewhat good for you? Do I need to work smoothies or something like that into the mix? And is there a way to do that for the blender-cleaning adverse?
Yesterday just got away from me, so here is what we did yesterday. I must say - I really enjoyed doing this workout - and - I actually had a good descend on each of the 4 sets of 4x100's!
1 x 300 Kick on 6:00, 1>3 100s within
- 1 x 50 Drill on 1:00
- 1 x 50 Free on :50
- 4 x 100 Free on 1:40, 1>4 (went from 1:30s to 1:18-1:19s)
- 2 x 25 Free on :30
1 x 300 Kick on 6:00, 1>3 100s within
Total Yards - 3700
I have been wondering when I could get my 3K Postal Swim done - and was planning on dragging my husband to the pool this weekend to count for me. Then, I saw today's workout. After the 400 Warm-Up, it simply said "6 10-minute swims". So, without much for my coach to do on deck, he agreed to count/time for me and took my splits in between making sure the rest of the swimmers went off on their next 10-minute swim when they were supposed to. My goal for the 3K swim (especially since I've never swam that far non-stop before) was just to hold at (preferably under) a 1:30 per 100 pace. The result? My final time was 44:26.88!
This swim was not about "winning" the postal challenge, but completing it instead. I've discovered that my body is much stronger than my mind thinks it is, so this swim was more about staying mentally strong throughout.
And... the 6K Postal will have to wait for next year.
Enjoy your swims today!
Lots of rest along with some intensity last night in the pool. I think we finally realized that we need to make kicking a habit when we swim during practice. What I mean is, that when we get tired our kick disappears. I am famous for it. Plus, we have started doing some more race pace swims during practice.
10 min. choice
200 w/fins @ 3:00 at 80%
3 x 50 no fins @ 1:20 AFAP
200 w/fins @ 3:10 at 85%
3 x 50 no fins @ 1:15 AFAP
200 w/fins @ 3:20 at 90%
3 x 50 no fins @ 1:10 AFAP
200 w/fins @ 3:30 cruise
3 x 50 no fins @ 1:05 AFAP
100 EZ backstroke
For the following my pattern was like this
#1. backstroke 90%
#2. breaststroke 90%
#3. free/back by 25 smooth
#4. backstroke 100%
#5. free 100%
5 x 125 @ 2:15
5 x 100 @ 1:50
5 x 75 @ 1:20
5 x 50 @ 1:10
5 x 25 @ 45
The fast swims really wore me out even though there was plenty of rest. The emphasis was to keep our kick tempo up on the fast stuff
This morning was very low key by my self. Just stretch out time.
300 IM drill
200 kick/swim by 25
3 x 500 w/30 broken
#1 300 r/15, 200
#2 200 r/10, 100 r/10, 100 r/10, 100
#3 200 r/10, 100 r/10, 4 x 50 r/5
Took a look at the Top Ten Times in my age group & did a small comparison of my times. So sad. Luckily I am so old I can barely remember my times from when I was actually competitive! However, since I started actively trying to improve & began swimming with the kids, I think I may have improved a little bit. I know my LCM times comparitively were faster than my first SCY times in March at the St.Pat's meet. Here's my goal times - to be done in workout in the middle of a set, or whatever - what I hope I will be able to do from a push, without toys, prior to SC Nat's, any time I want.
50 free - sub :32
100 free - sub 1:05
200 free - sub 2:18
500 free - sub 6:00
800 free - sub 9:40
1000 free - sub 12:30 (if we ever do one)
50 fly - sub :35
100 IM - sub 1:15
200 IM - sub 2:50
100 Br - sub 1:30
200 Br - sub 3:05
Hopefully these are not too lofty, and I'll be able to come back in Feb or March & drop them further.
Meanwhile, what I've been doing - on Saturday, went to Panama City Beach to watch my 72 year old mother SCRATCH the stupid Iron Man, so I got to sit out in the cold wind on the beach all morning for nothing! - my shoulders & neck were so tight & achy, it took until this morning to to recover!! I am glad however, that she has finally come to the realization that she is not up to doing an Iron Man any more. I think she has only finished one or two in her entire tri career - which admittedly, is better than I will ever do, but still, I think she enjoys saying she is an "Iron Man" more than she enjoys being an "Iron Man". (Kinda like you enjoy saying that you are expecting twins, but then the reality is not so fun)
So, no workout Sat or Sun, Mon AM I was tight and only went about 3500 yards, and then this AM, I swam solo & got out earlier than necessary (forgot that since there were only 2-3 people in the pool at any given time, that my locker room time would be seriously faster, given the lack of competition for showers & lack of comraderie!)
800 locomotive pull w/out paddles (1 to 4 & back down to 1)
2 x 200 kick no zoomers (who was I trying to keep up with, other than me?)
4 x 150 IM twitch on 2:30
4 x 100 free pull on 1:25
4 x 50 on :45
4 x 150 IM twitch on 2:15
(skipped the 4 x 100 pull on 1:20, cuz I thought I was running late)
4 x 50 kick on 1:00
Total: 4000 SCY
Feeling very lonely today. Read some other posts, where people were complaining about others in their lanes, too many waves from people kicking, and I thought, I WISH! Also read a nice post from guys planning on doing 30 x 100 on the 1:15 or 1:10, and again, I WISH! I could only do this if I had someone to push me, otherwise, I just can't seem to get up and go - the people at lunch seldom do more than a set of 5 of anything, and ATAC usually does max 8 x 100 on 1:20 in the mornings. I'm sure they push it way more in the afternoons, but then again, I wouldn't know, since I'm working. Grumble grumble.
Swam w/ Dave and Jeffrey (some). Short workout for us w/ a good bit of kick that I normally don't do. Wore my Aquablade jammer. Pool temp reasonable but I didn't check it.
450 Warm up
25 Kick fly + 100 up/down backstroke kick - 1:50 (:10)
I could only get up to 25 backstroke kick before I got less than :10 rest on the wall.
25 Kick fly + 100 up/down backstroke kick - 2:00 (:10)
We upped the time so we could get more kick in on the second round. This let me work up to 50 backstroke kick.
200 Pull - 2:20 (2:15)
200 Pull - 3:00
200 Pull - 2:20 (2:16)
200 Pull - 3:00
200 Pull - 2:20 (2:15)
Made these suprisingly easy. My right paddle split in half last week so I did these with just a pull bouy. It was supposed to be 5 x 200 on 2:20 but neither Dave or I are quite at that speed yet. I'm getting closer though. Maybe with paddles I could do 3 or 4.
150 Cool down
My back needed some loosening so .... Fly it away!
500 Free w/snorkle every 4th lap kick streamline
500 Fly kick w/fins on back
8x25@:45 Fly w/paddles & fins
10x50@1:00 Fly drill w/fins as 25 skull/25 underwater recovery
5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 sprint
500 Free w/snorkle every 4th lap kick streamline
Total 2700 yards
100 Fly Drill
6 x 150 Free Pull @ 2:00 (held 1:40-1:43)
probably was about 80% or so on these, not very hard effort.
8 x 50 Kick w/board @ 1:00 (held :50s)
6 x 100 Free @ 1:20 stretch out 1:12s
200 Kick w/ board EZ
Nothing too special with today's practice. Just a good stretch out from the weekend of non swimming.
I was going to get in again tonight while my kids were at lessons, but I had a small kitchen sink problem to deal with when I came home from work! Even though I'm a swimmer who gets wet almost every day...it sucks to get wet in this way!
I'll plan to double it up tomorrow, and then begin to shut it down towards the end of the week. I'm only 8 miles behind my GTD pace (of 500 miles) after today.
I have been busy with limited internet for a few days.
Thursday SCM Solo
- 5x200 on 2:40 (made it)
- 2x100 on 1:15 (1:12, 1:15)
- 50 q-break
- 2x100 on 1:15 (1:12, 1:15)
- short open water swim (maybe 1k max) in board shorts
Monday (today!) Team Practice SCY
Swam with New Fast Girl (NFG) much to her dismay
- 300 swim
- 4x75 drill/swim/drill
- 300 swim
Transition (repeated twice)
- 4x25 UW work on streamline, breath as much as needed
- 5x50 kick on 50 w/fins (no fins for NFG)
- 4x75 on 1:00 (50-52)
- 4x175 on 2:20 (~2:02s)
- 4x75 on 1:00 (50s)
- 8x25 on 30 fast/qbreak (14,14,14,13)
- 200 ez
NFG had no trouble with the 50s on 50 kick (she picked that interval). I could probably make the first one.
I think a couple of guys about my age (we are all about 35 now, so I don't know which age group they land) are entering the 100IM at the end of a very short meet, when we should all be toast. Should be fun. One is Josh who I usually share a lane with, and I think we are entering the exact same lineup: 50, 100, 200 free and 100IM. No one has entered yet
Today Hannah and I tried a new pool, at the Chelsea Recreation Center on West 25th Street. The city built this cheerful 6-lane, 25-yard pool in 2003, and I had been there before for swim meets and polo practices, but never for lap swim. It costs $150 to join this rec center for a year—a good deal if I lived in the neighborhood—but on the first Monday of every month you can visit NYC rec centers for free, so we took that opportunity to extend the pool tourism season.
The lap swim hours are relatively crowded, but most everyone we swam with was a competent circle swimmer. We had from 3 to 6 people in our lane during our hour-plus session. The lanes are fairly narrow, and the lane lines had the largest diameter floats I think I have ever seen, so that didn’t leave much space to swim in. I left the pool a little banged up—one sharp breaststroke kick to my upper arm, and a couple of solid hand-hits. Luckily I noticed that there were backstroke flags on only one end of the pool before I added a concussion to that list!
The walls to the pool are decorated with tile murals of dolphins and other sea life, and there were skylights in the ceiling.
(Today the lane ropes were red, and this set of flags was not there.)
There was also a spirited table tennis game going on in a glass alcove above the pool—I watched some of it during breaks between swims. This rec center seems to have a serious table-tennis crowd—games were already going on when I arrived at 7 am, and they had that very competent-sounding rhythm to them.
We were able to get in a decent workout. I had planned to suggest Carolyn’s IM set from yesterday, but with only one set of flags and crowded conditions it seemed like that one should wait for another day. Instead Hannah modified Brad’s workout from last Thursday’s TNYA practice that I had missed. Here’s what we did:
1050 scy warmup
2 x 150 FR / BK by 25s
300 FR pull
3 x 100 kick
4 x 75, odds FL / BK / BR, evens BK / BR / FR
6 x 50 FR with sprint kick @ biggish rest
[everything was on go-when-there’s-space intervals]
Once we were done it was an easy and beautiful walk through a few blocks of Chelsea back to the subway station. What a gorgeous sunny morning—I’m glad the time has changed and there’s sunlight earlier in the morning now!
Today I swam with the team!
I know I won't tomorrow due to a conference call. I am now on a run rate of 1 hour workout with team, 2 x 30 min on my own, and 1 vasa day. I don't think that's too bad!
SCM, Baylor Fitness Center
Billy Glasstetter coached
8 x 50 on 1:00
4 x 200 pull; 2 on 3:00 2 on 2:45
== tricked ya! I actually did part of this set!!!
1-2 Pull with paddles and buoy (held 2:30
3 Swim just under 2:35
Disgusted with myself for actually doing the whole 200 thing, so sat out #4 and did 4 x 25s easy.
6 x 100's pull 1:30
==>no! did them kick with fins;held 1:20
8 x 50 kick on 1:00
no fins. held 52-49
Easy swim 50
Today was nearly a wasted day. The lanes were so crowded with 5-6 per lane. I had no where to go except fall into line and go the entire distances. I went 3rd on the 200's. While it was nice to marvel at how fast I could pull (I haven't really pulled any sets since circa 1994), I just didn't see the point of doing 200's when I have a 50 free coming up this next weekend.
I did bust my choppers on the kick at the end, hooray! That is a strong set to actually descend-no-matter-what on the last ones to under 50.
A really lose-sleep, high anxiety rest of the week at work. Then my cameo 50 free on Sunday! After that, i'll decide what to swim at our DAMM meet. I currently have the #1 time in SCM 50 free, but i'd be surprised if it held up. Do I care? Not sure. Probably not. I'm too busy losing sleep and getting headaches over my work.
This weekend I did the Miami Redfin meet in Oxford, OH. It was my first meet since Y Nats in April. I have not been training very consistently over the summer, focusing on a few OW events and running the Columbus marathon (my first ever), which I did last month. This was just a good chance to see where I am and what I need to work on most.
Although I don't have too many SCM times to compare against, I did set new PRs in the 100m free and 100m IM (that one by almost 6 seconds from a year ago. One nice thing about being in only my second year of competitions - I set lots of PRs). I think working on building core strength and improving my dreadfully weak kick is starting to pay off. My other events were mostly average for me, which, given limited training and a general lack of conditioning I can't complain too much about.
However, one very disappointing thing was my 50m free. My start felt great, got some hard SDKs in, smooth breakout, and I was really cranking. It was going very well until I totally flubbed the turn - somehow mistimed it *badly* - and had to stop, reset my feet on the bulkhead, then push off. I would have easily broken :30 for the first time had I gotten it right. Oh well, not much margin for error in a 50 free. Even though I won't do another SCM meet this year, I think that's a pretty encouraging sign as far as making progress. I expect to break into the 27s at the next SCY meet.
Some other things:
I started doing my own workouts in a different pool since the one I had been going to just got too crowded. Not only is this one empty most of the time I show up, but the lifeguard doesn't care if I work on starts off the blocks on my own. It's nice of him to bend the rules a little for me, so I'll just keep that our little secret.
In GTD, 500 miles seems to be a very difficult goal to attain with the way my schedule usually is. I couldn't quite make it last year, and I'm right about 365 now. I'll probably finish the year in the low 400s, which is still pretty good. I'm sure I'll reach that goal next year! I hope I get my mesh bag this week. Mine is on its last legs.
Solo at Rec (scy) 200 FR/200 BK w/u
200 FR Pull with Buoy (2:15)
8 x 50 kick
200 FR Pull with Buoy (2:19)
1 x 50 EZ
4 x 100 IM
1 x 50 EZ
8 x 50 (25 drill, 25 sprint)
200 junk w/d
(2300, 45 min)
Nice to get back into the water for the first time since Thursday. I am picking up one twelve and one 4 hour shift this week, so I am working 8-8 M-Th, so the only time I can swim is 6-7:30. I don't enjoy getting up this early, so I got the pool a tad after 6:30 and found the crowd beat me there! I found that my turns were not very springy, so I focused on that today.
With the Riverton (Maine) meet coming up this weekend, I am making myself get up early to get some form of a workout in. As I was getting changed, my wife hollered in to the locker room to see if I was there - reminded me of my mom trying to hurry me out of the locker room when I was 8! haha
Good times. Fast times coming this weekend ...
Updated November 7th, 2011 at 11:48 PM by rxleakem
500 swim choice
- did free & back
5 x 100 build, 1, 3, 5 free/1:40; 2, 4 back/1:50
- ave 1:21 on free, 1:30 on back
12 x 25/40, desc to fast by 4's
- did 1-4 fly, 17 on fast; 5-8 back, 18 on fast; 9-12 free, 15 on fast
Main Set (450)
150 build - went 2:05
25 from blocks - did fly, 16
(easy 25 to get back to start end)
100 build - went 1:20
25 from blocks - did back, 17
(easy 25 to get back to start end)
50 build - went 37
25 from blocks - free, 15
(easy 25 to get back to start end)
Warm down (350)
4 x 50/1:15 easy free and back
150 easy free
100 easy back
Logging trees in the backyard and general post storm clean up took it's toll
600 FR/BK by 100
10 x 50 K (used fins for time saving)
5 x 50 Drill/50 Swim
5 x 100 FR fast 3:00 first two circa 1:10/ last 3 circa 1:14 ~ bleh!
8 x 50 from mid pool 2 turns 1:00
8 x 50 FR Fast/50 V EZ 3:00 nothing < :34
500 Fin Kick FR/FL by 50
Can't really sprint on those intervals and I was beaten up from the yard work. That said, it was good from a pain tolerance/reminder POV~especially as I haven't really swam that hard in a while...
<Irrelevant Soccer stuff> My oldest son's team was second in our AYSO area this weekend and get to move on to the State tournament. I always wanted to take a team to State... until this year. I want them to win and I cheer for them louder than anyone. But I'm just ready for soccer to end for the season. I was also planning to go to a meet in Nashville in 2 weeks. Guess I won't be doing that now . As for my son's team, they played awesome and I couldn't be more excited about that.
Refereed some of the most entertaining games I've ever been part of. A U12 Boys team came up from Sand Rock, AL. When you think of Alabama, these are the kind of people you think of. Really nice people. Just more vocal about their teams and their kids play soccer very well. Anyway, the head coach yelled (mostly positive stuff) the entire game in a voice that sounded almost exactly like Larry the Cable Guy. Funny stuff.</Irrelevant Soccer stuff>
Swam w/ Kent, Roger, Dave, Dave, Teresa and Jeffrey today. Lane assignments fluxxed but I mostly swam in Kent's lane. Wore my Aquablade jammer. Pool temp about 83.
500 Warm up
5 x 100 IM - 1:35
3 Times through:
* 4 x 50 - :45 Stroke/Free (1st through- fly, 2nd back, 3rd breast)
* 4 x 50 - :50 IM Order
* 2 x 250 50 Fly/150 Free/50 Fly (1st through - 4:00, 2nd - 3:50, 3rd - 3:40)
8 x 100 Up/Down Kick - 1:40 (:05). Start w/ 50 Kick.
100 Cool down
Updated November 7th, 2011 at 11:53 AM by pmccoy
Howdy from Orlando
Trained, didn't blog
Trained 5 am - 6
then left to catch plane to Orlando
Sat & Sun
Body surfed at Typhoon Lagoon
Lifted weights hope to swim
Today was a distance day for me.
500 Free kick w/fins every 3rd 25 fast
15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@1:25, #13-14@1:20, #15@1:15 made all but the last one held 1:18 on last 7
500 Free w/snorkle EASY
Total 3500 yards
Today I swam the 5K loop at Brighton Beach. Cara measured the water temp at 51—if that’s accurate, it’s a new PR low temp for that distance. I set out today wanting to swim a loop, and was pleased to meet my goal, but was even happier with what a great experience it was. I had Hannah for company on the trip out to the pier and back, then swam by myself for the last mile. The water was green and gorgeous and felt comfortable the whole way. A west wind created some rolling chop that made swimming in that direction a little difficult, but the easy trip back eastwards more than made up for it. I felt relaxed and blissy in the water the whole time, and enjoyed being gently lulled by the waves as I stroked along.
When we swam by Coney Island it had a deserted feel—the amusement parks are closed for the season, so we no longer get to enjoy the sight of the rides going up and down and around as we swim by. Even the lettering has been taken down from the Wonder Wheel—and without its giant letters, it just looks like an ordinary ferris wheel. It’s definitely the off-season now (although we did see a plane trailing a banner going by when we were chatting at the pier—seemed kind of strange to be advertising to an empty beach).
I don’t generally have songs persisting in my head when I ow swim, but this weekend I did. Yesterday it was “Yellow Submarine” and “Gypsies Tramps and Thieves,” which got a quickly monotonous. Today it was “Don’t Fence Me In” and “Both Sides Now,” which was definitely an improvement. I think the latter was inspired by seeing the ferris wheel, since that’s in the lyrics, not by my bilateral breathing. (Although I’m happy to report I’m still breathing to both sides, even though the injury that prompted that has healed.)
But now to the most important news of the day: The soup du jour was minestrone. And it was delicious. It was so great sitting out on the sunny beach with friends enjoying John’s delicious soup. We had a nice CIBBOWS+friends crowd out today—there were about a dozen of us on the beach. The minestrone was followed by Hannah’s wonderful cookies, and some pumpkin bread that I brought out. Nothing better than a post-swim feast on the sand with friends!
The weather this week looks like it might warm up a little. Hoping for a few more beach days before it gets too cold to swim!
And now, just because I'm still not tired of it even after 5K: [nomedia="http://www.youtube.com/watch?v=z8jGFu7ys64"]Judy Collins - Both Sides Now - YouTube[/nomedia]