A gental rain making me want to stay in bed but no... have to go to the pool. It is a good thing I did because my back was so bad this morning, I needed the swim to make it thru the rest of the day.
More kick than swim this time.
1000 Free as 200 sw/200 k/200 sw/200 p/200 sw
500 Fly kick w/fins on back or side alternate by 100
500 Breast kick w/brfins
4x50@1:30 Butterfrog just trying it out to see if I might be smart switching midway thru my 200 fly this will be hard mentally to do since I didn't learn it this way
200 free kick w/snorkle
100 Free w/snorkle easy
Total 2500 yards
3 x 100 Kick flutter kick w/ training fins (5-7 SDKs off walls) @ :10 rest
4 x 50 Free @ :10 rest working on 3 SDKs off walls
This dolphining is going to be hard to do, but I'm going to start getting used to it. I noticed most of the age groupers are doing it pretty consisitently in the swims at the meet...especially the one who creamed me off the last turn of the 100 Free. I used to do it back in the day, I've just gone away from it since restarting Masters a few years ago. I'm not going to turn into a monofin wearing sprinter though, just going to work on my SDKs to be consistent for a couple off each wall.
8 x 25 Free @ :30 (3 SDKs)
100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
4 x 50 Free @ :55 (2-3 SDKs)
100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
2 x 100 Free @ 1:35 (2-3 SDKs)
100 Flutter kick on back w/ training fins @ 2:00 5-6 SDKs
1 x 200 Free Fast with 2-3 SDKs) went 2:12 - pretty decent
At this point I got pulled to be the demonstrator for butterfly technique for the other masters swimmer who were doing the normal drill work at this time. Did two 50s Fly to show the timing of the stroke with the 2 kicks. Most of the swimmers were pausing with their hand out front and doing both kicks there, rather than one kick as the pull comes past the hips, then they would return to the front and pause their stroke again. After showing them that my stroke basically has no pause out front, many of them were "cured" of their butterfly ailment.
Back to swimming:
I had 5 minutes left, and the group in lane 6 was going to start their set of 300s.
I did it as 3 x 100 @ 1:10 (went 1:03/1:06/1:05)
Looking serious into starting the 30x100s set soon. Maybe.
2600 Yards in the a.m.
300 Free Pull
10 x 50 Free @ :45 (held :32-:35)
Got this idea (somewhat) from QBrain):
5 x 200 Free Pull @ 2:20
(went 2:09, 2:48**, 2:15, 2:15, 2:14)
** I overcounted (OOPS) on the 2nd one and did a 250 Free @ 3:00
4 x 200 IM @ 3:00 (went 2:44, 2:44, 2:41, 2:39)
3 x 200 Free @ 2:30 (went 2:20, 2:24, 2:2)
I was just shot at this point. Time to shut it down. I was planning on a 2x200, 1x200 at the end...oh well.
3700 Yards in 60 minutes
Updated October 13th, 2011 at 12:05 AM by jaadams1
It has been a little bit since I have posted to my blog so I decided to get myself back on track. We have been doing quite a bit of drills lately each day with a specific stroke being the emphasis.
I have done something to my back this past weekend while moving a couch for my wifes aunt. It was like trying to get a square peg into a round hole. It wasn't heavy I just got my self in a odd position. I am just getting old. Luckily coach took it easy on me tonight. I almost skipped practice but am glad that I gave it a shot. Flip turns were difficult as it caused a sharp pain in my lower back. Ended up doing a lot of open turns and tried to just stretch out.
10 min. Choice
8 x 75 @ 1:15 (ba/br/fr by 25)
5 x through the following
150 pull @ 2:15
2 x 50 @ 45 90% effort
2 x 25 @ 30 stroke
12 x 25 @ 30
1-4 descend stroke count
5-8 descend time
9-12 descend breaths to 0
8 x 50 SPRINT choice rest 60
4 x 150 (50 kick/100 swim) @ 2:40
Not too bad tonight which worked out well for me so I could baby my back some. I actually feel a little bit better.
6 x 50 fly drills w/fins
8 x 25 shooters w/fins
Power & Speed Sets:
10 x 25 breast w/paddles
-- I like the idea, especially on the pull. The recovery is kinda weird.
20 x 25 torque drill w/paddles
-- same thing Speedo was doing today at the same time in another pool
-- @ :55 in http://www.floswimming.org/videos/co...tennessee-toys (also around 7:00, they're doing roughly the same thing with a med ball)
10 x 25 burst 15 + cruise @ 1:00
-- fast doggy paddle
-- arms burning
10 x 25 w/fins burst 15 + cruise @ 1:00
-- dolphin kick on back using mainly hips & back
Forgot my equipment bag today or else I would've finished up with some parachutes. Managed to borrow fins & paddles from equipment room. Did not get out of bed until 9:46 today.
Quad feels somewhat better today after wrapping and icing.
Updated October 10th, 2011 at 09:31 PM by The Fortress
Was a bit tight and sluggish at first then felt pretty good after I got warmed up.
Warm up (800)
2 x the following:
100 free - 100 kick - 100 bk pull - 100 IM drill
Set #1 (400)
8 x 50/55 desc 4
- swam free going 40->36 each round
Set #2 (1200)
1 x 400 free/6:00 build - went 5:37
2 x 50/1:30 stroke FAST - swam back, went 40, 39
1 x 300/4:30 build - went 4:05
2 x 50/1: 30 free FAST - went 34, 34
1 x 200/3:30 build - went 2:38
2 x 50/1:30 stroke FAST - swam fly, went 39, 38
Set #3 Kick w/Fins (500)
10 x 50/1:00 desc 3
- 1-6 w/board and snorkel going 39->36 each round of 3, 7-9 on back in streamline, went 42->36, #10 easy
200 easy free
Total: 3100 yards
1 X 250 4:10 3:45
1 X 150 2:30 2:15
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
2 X 100 kick 2:15
4 X 50 kick :55
1 X 100 swim
4 X 50 1:15
4 X 25 fast :45
Four rounds, short break after each.
Round 1 fly, 2 back, 3 breast, 4 free.
1 X 400 6:00
4 X 100 1:30
1 X 300 4:15
4 X 75 1:05
1 x 200 2:40
4 x 50 :40
WARM DOWN: 4 X 50 easy 1:00
When I last checked in, I was getting ready for the first SCM meet of my season (which - depending on how my daughter's cross country team does in their run to state - may be my last SCM of the season).
To be really honest, I was really disappointed with how I was swimming. In retrospect, that is silly, but I just can't shake it. I think part of the problem is that I didn't "feel" fast in the water and the other part is that I wanted to drop time from my very best ever converted SCY times (when I was fully tapered); that just didn't happen. I will say, however, that in all four events, I did drop time from the SCM season last year. Every race result was higher than my fully tapered time, but lower than my next best time. Does that make sense? I guess my expectations of myself were just a tad too high and I need to learn not to compare tapered results to non-tapered (didn't even take an easy swim day or a day off prior to the meet) results.
I was still in my funk when I hit the pool this morning and this workout nearly broke me. In the end, it was more about not quitting then being fast today as I have never been so close to crying at a practice than I was today. Here's what we did:
2 x 300 as 4 x 75 IM (no free) on 5:30 - wore fins
1 x 350 Kick on 6:00
12 x 25 Kick on :40 - NO fins (did them all on :25-:28 - YAY!)
- 1 x 100 Free on 1:45 (held 1:22s)
- 2 x 50 Free Faster on 1:00 (not faster - doing :38-:40s)
Total Yards - 3500
Of course, in my insanity...
Today is Columbus Day. The kids are still at school; my husband is still at work. My company lists today as a company-mandated holiday. So... I am entertaining myself until school is out. What do I decide to do with my free time? Yep... 20.5 mile bike ride on my husband's old mountain bike with the front tire that likes to maintain its state of flatness. It wasn't a fast ride.... it took 105 minutes, but I did learn a lot about needing actual biking shorts, how nice a real road bike will be, and how gloves are a good thing as it was chilly and I forgot how much "wind" is generated from biking on a calm morning.
The first Aquabike is in May - 1500 meter swim and a 26.2 mile ride. Still do-able, but I have a much better understanding of what it will take to get there after today.
Tomorrow in the pool is distance day... should be interesting.
Enjoy your swims today!
A bit empty at the pool today...I wasn't unhappy about this.
600 FR/BK by 100's
10 x 50 K 1:30
10 x plyo jump n push offs :30
100 EZ FR
4 x 50 BR K 1:10
4 x 50 BR P 1:00
4 x 50 FL K BR P 1:00
4 x 50 2 K 1 P 1:00
4 x 50 BR 1:00
5 x 200 BR 4:30 work Turns, Walls and pullouts.
500 Fin Kick FR/FL by 50
300 EZ FR
Updated October 11th, 2011 at 08:34 AM by SwimStud
New fast girl had the honor of swimming with me today... which means the coach introduced us when she was getting in and I never talked to her again. I am such a friendly guy. She did get in to warm up as I was starting the set of 150s and she was in the middle of a set when I got out. Luckily the rest of the team is much more chatty than I am, so she probably will just never want to swim with me again. That is becoming such a long list...
Team Practice SCY
- 500 every 4th 25 back
- 6x50 drill/swim
- 200 kick
- 6x150s on 1:45*
-- I was not showing off for the new girl
-- If I knew she was going to be in my lane, I would have picked something I could make.
-- did 4x150 on 1:45 (1:38,1:40,:1:44, 1:45+)
-- did 2x150 on 3:00 (1:40,1:38)
- 6x50 kick odd dolphin, even flutter
- 4x50 on :50 (:34,:32,:30,:29)
- rest 1 minute
- 4x50 on :50 (:30,:29,:29,:30)
-- realized that the set was a broken 200, so I should be close to my 200 time, which the first 4 weren't
- 500 (bk/fr/bk/fr/bk by 100)
No Josh today and I am not sure if his presence would have stoked the competitive fires to make the 150s or not. The 150s were actually supposed to be quality lots of rest, but, eh.
I was happy with the second set of 4x50. The workout said descend, which the first set was, but I think the second set was more valuable. It should have been descend to 28, but still more valuable as it was swam.
Fast girl is currently recovering from a chest cold, but was still pretty speedy. I am interested to see how she wants to train.
We were short players this weekend so we did 4 v 4 soccer w/ a smaller field and tiny goals... no subs. Solid 90 minutes of sprinting.
Thought the pool was going to be closed for Colombus day. I'd planned to take it easy this morning. After a few emails, we figured out that the pool was in fact open and so I drug myself out of bed for what I thought would be one of Roger's power hour workouts. A power hour would have been preferable to the next workout on the sheet. The pace isn't bad but the fly piles up after a few hundred yards. I made it so I was happy about that.
Swam w/ Roger next to Dave and Dave. No drag suit. Water up to a comfortable 84 where they promise it will stay... right.
500 Warm up
4 x 100 - 1:25 1st 25 fly
4 x 100 - 1:30 1st 50 fly
4 x 100 - 1:35 1st 75 fly
4 x 100 - 1:40 fly
I did the free up front with Roger starting 10 seconds back and doing the fly up front. Made it through 1200 yds before really giving out. Took 15 sec. off and followed Roger through the 4 x 100 fly. The extra 15 plus Roger's draft made a huge difference and I was able to finish.
As if we hadn't done enough fly already...
4 x 75 - 1:00 Pull
4 x 75 - 1:05 1st 25 fly
4 x 75 - 1:10 1st 50 fly
4 x 75 - 1:15 fly
Followed Roger on all of these and made them with no trouble.
4 x 75 Kick - 1:15
4 x 75 Kick - 1:15 at least 25 kick fly
4 x 75 Kick - 1:20 at least 50 kick fly
4 x 75 Kick - 1:25 at least 75 kick fly
Made the first two sets of 75 kick but my fly kick is a liability and the third set got to me. After missing a split, I went back to 25 fly/50 br kick to catch up. Did the last set of 75s 50 fly/25 br kick with the last one being all fly.
200 cool down
Updated October 10th, 2011 at 12:54 PM by pmccoy
My sprints STUNK! The one event I could do the 500 Free and my goggles broke while I was behind the block. Ripped them off and swam with no goggles for the whole race.
Light blue line on a pale blue bottom, difficult to see. The numbers my counter put in were a blurr... I knew when I hit 11 because I saw 2 plurry things instead of 1 so I figured I better count the rest of the race.
Didn't do a fast time but I finished and set an example for the kids that you don't stop because something goes wrong.
Today turned into a distance workout of sorts with more kick.
5x200@3:30 Free w/4 beat kick
500 Free kick w/fins as 25 easy/25 mod/25 fast
5x200@3:00 Free w/paddles & bouy just make them held 2:46's
8x25@:45 Free kick w/snorkle that leaked
100 Free w/fulcrums
2x100@:10R Free kick w/board
100 Free EASY
Total 3100 yards
Here are the official results from the New England 6+ mile OW Championships last month, my first at this distance. I also received my medal in the mail this week from this really enjoyable race. Also, it looks like proceeds from the race will be able to provide close to $1000 to the Leukemia and Lymphoma Society!
Andrew H. 02:12
Ryan S. 02:41
Doug S. 02:42
Trent T. 02:45
Michael L. 02:46
Albert G. 02:46
Michael S. 02:54
Chris L. 03:16
Michael S. 03:20
Victor Y. 03:32
Bill E. 04:00
Lou S. 05:55
Morgan S. 02:34
Charlotte B. 02:48
Elaine H. 03:14
Paula Y. 03:17
Matt G. 01:13
Kaan D. 01:19
Thomas N. 01:23
Josh S. 01:25
Donald S. 01:29
Al H. 01:29
Antoine L. 01:30
Paul D. 01:34
Steve S. 01:42
Joe S. 01:51
Rich H. 01:51
Mike G. 01:56
Jim P. 02:02
Ellen A. 01:17
Jill L. 01:17
Kayle S. 01:17
Donna N. 01:23
Stephanie H. 01:25
Suzanne K. 01:26
Ali M. 01:33
Kathy L. 01:36
Jill L. 01:40
Christina L. 01:49
Maura T. 01:50
Updated October 9th, 2011 at 11:55 PM by rxleakem
This was a nice meet to get to...only an hour and 20 minutes or so of a drive. Very short compared to what I'm used to. Got in my usual McDonald's breakfast as I left Wenatchee, using my Monopoly winning tickets to get free food for breakfast.
8:30am warmup, 9:30am meet start
Got in for warmup with the Wenatchee club team, I'll probably end up joining up with them on a modified workout plan ("2 a week") that they have setup one of these days. The coach said I could go Tues, Thurs, and sneak in a Saturday as well.
8 x 50 "Easy Speed 50s" @ 1:10 (we had probably 15 or so in the lane)
2 Dive 25s (1 Fly, 1 Back)
In between each of my events I was able to get between 3-400 of cooldown, which helped a lot. The pool is a 10 lane pool, but they were only using 6 of the lanes, leaving 2 open on the far side of the pool for basically "public swim". The amount of little kids in there doing random swimming, underwater flips, bubble rings from the deep end, sharks and minnows, etc. made it interesting.
All of my events were swum in the 13 & Over classification, but I was scored/placed 15 & Over.
400 IM - 4:39.49 3rd place (1st and 2nd were 4:32s)
4 seconds slower than Masters best when I was tapered last April at PNA Champs. 2nd fastest time as a Master.
Fly (59.3) Easy speed, bad turns
Back (1:17.5) Blah
Breast (1:20.1) No stretching out, hips low, no kick
Free (1:02.5) (32.4/30.1) This last 100 shows that my freestyle training is there, and I should be great in my freestyle events to come at future meets. I was catching the leaders on the final 50 as well.
200 Back - 2:15.90 4th Place - Masters best time by (0.04 seconds) It still counts!
I just remember trying to kick like mad and spin my arms on the last 100. I still hate backstroke, but need to work on it for my IMs.
100 Free leadoff split on 400 Free Relay - 52.05 - Master's best time by 0.04 seconds! (24.7/27.3)
Who says a middle D guy can't sprint! I was thrilled by this! I haven't been below a 53.4 for a year and a half.
Relay??? - you all are asking. Well, the Wenatchee club team had the relay signed up but 2 of the older boys didn't show up. The relay was set up as 11&Over, so the coach had a 17, 13, and 11 year old boys, and added me to the relay as the 4th member. I'm not registered with their club so it was an exhibition relay, done just so the other kids could still swim a relay.
The cool thing was that the 11 year old was so thrilled to swim with fast "big guys" that he dropped 7 seconds on his 100 Free. Nice.
100 Fly - 57.57 3rd Place (1st thru 3rd were basically a tie, I just missed out)
This was a great time for me, basically tying my best non shaved and tapered time.
11.7 / 14.9 / 15.6 / 15.5
I remember on the last length putting my head down rather than breathing 2 up 1 down, and I think had 3 total breaths on the final length with my last 3 to the wall head down sprinting. My turns sucked though, I didn't "hit" the wall great on my stroke, had to kick in to most of the walls.
200 Breast - 2:32.20 1st Place (no fast 15 & Overs were in the race, just one 13 year old that schooled me)
32.6 / 39.9 / 41.2 / 38.5
My pullouts (mainly the pulldown) were the savior of my race. My knee is sore enough that I can't put enough emphasis into my kick like I used to, so I have to rely on my upper body to do the work.
(Note to KNelson: add up the first two splits of this race)
100 Free - 52.42 2nd Place
11.6 / 13.3 / 13.7 / 13.7
Just a little slower all around compared to my relay lead off split a few hours earlier. I was out feeling great and had the lead by a shoulder at the 50, the kid pulled even at the 75, and passed me on the road home. I really wanted to catch him but was hurting bad. He went a 52.0 so I wasn't too far behind.
Very good meet overall, left me feeling all warm and fuzzy all over...or maybe that's the lactice acid buildup from the lack of cool down after the final race***. I had about 4000 yards of swimming today counting all the races, warmups, cool downs. Got some nifty awards too! See the picture attached.
*** After the last event of a meet, the cool down is moved to the Monday morning workout, and called "warmup".
TRX Y pull, 2 x 20
TRX chest press, 2 x 20
TRX tricep extension, 2 x 20
TRX moving plank, 2 x 20
TRX single arm row, 2 x 15 each arm
power wheel rollouts, 2 x 15
-- Much to what I anticipate is Jazzy's dismay, I bought a power training rope similar to the one in the Coughlin video. Fooled around with it today, and really liked it. Seems good for explosiveness/strengthening for the arms and shoulders.
2 x 15, 2 x 25
2 x 25, 4 x 50, 1 x 75
15 minutes stretching
(team practice was cancelled)
-- Ventured to Oak Marr for a swim. Usually, it's just packed on weekends at the public pools. But with the bulkhead removed, there were more lanes than usual. I was joined mid-way by an Aussie "endurance" swimmer with a USMS cap.
9 x 50 fly drills
3 x caterpillar, chest press, single arm
4 x 50 fly @ 1:00
4 x 100 IM @ 1:45
8 x 25 free w/paddles, 1 breath @ :30
4 x 50 back w/turtles @ 1:00
4 x 100 IM @ 1:45
8 x 25 free w/paddles, 1 breath @ :30
4 x 50 breast drill @ 1:00
4 x 100 IM @ 1:45
8 x 25 free w/paddles, 1 breath @ :30
Whew, tired after that! My quad is still bothering me. I stuck with upper body work for drylands, but could still feel it in the pool. I don't think I've done a workout with no kicking in ... well, maybe never. I've been icing when I've been home (not much). Just put some sensi-wrap around it.
I am really in terrible aerobic condition. I blame it on no long course + becoming even more extreme about doing only anaerobic/race pace work in practice.
No school tomorrow. Get to sleep in.
Yesterday I went out to Brighton for a short swim with friends. The water temp has dropped significantly over the past week—it’s now down to about 63, which felt great with the day’s abundant sunshine. Air temps were in the low 60s as well. I was happy to see that the water has also gotten clearer again—for the first time in weeks, I could see the sandy bottom when I swam along in the shallows. The sky was brilliant blue and cloudless, the beach uncrowded except for our little section of CIBBOWS swimmers. It was so nice to see so many friends and hang out with them before and after the swim.
I ended up swimming just a mile, down to the white building and back, with swim buddy Suzanne. I’m starting to feel like myself in the water again—muscles have recovered, just the wrist is still a little sore. Afterwards I lay in the sun and warmed up, then gathered up everyone on the beach for a land synchro practice—it was a little too nippy to do our routine in the water, so we did our best approximation up on the sand.
After hanging out a bit more, five of us walked down the boardwalk to Coney Island. One of the many cool attractions we swim by on the standard 5K “loop” is the Wonder Wheel, a large ferris wheel that is a Coney Island landmark. Although I’d waved to it from the water dozens of times as I swam by, I’d never actually ridden on it. Rondi and I had been talking about a Wonder Wheel excursion since late summer, and since the amusement park shuts down sometime in October, now-or-never time was approaching. We convinced fellow swimmers John, Cara, and Brad to come along. We all piled into one of the cars--there was a choice of stationary or swinging, and we chose stationary, which went up higher. The views were incredible. You could see all of our swim course really well, the other Coney rides, Sandy Hook in the distance, the Verrazano Narrows bridge--it was all stretched out before us. I’m so glad we went, and can’t imagine why we hadn’t done this before! It was definitely $5 well spent.
I didn’t think I could top yesterday’s beach experience, but today was at least as fun. I went out early to meet up with some pals—Terry, Louise, Laura, and Roger. It was another gorgeous cloudless day, and the beach was nearly empty when we arrived at 8:30. There wasn’t much wind, but strangely enough there were a few whitecaps out on the water. We all got in and swam west to the pier together—the water was nicely wavy, and it was easy to get into a good rolling rhythm. At the pier we stopped and chatted, then decided to synchro swim five abreast on the way back. That was really fun, and easier than I thought it would be. And definitely made the swim back just fly by!
Once we reached our towels on the beach, I elected to stay in and do the full loop, and Terry and Roger joined me. Terry and I synched all the way out and back. I focused on keeping the back half of my stroke shorter, and the front half nice and calm. The water was cooperating by pushing us along with sweet gentle waves. It was Brighton swimming at its best.
By the time we got back other CIBBOWSers had moseyed on out to the beach. We shared food and conversation on our beach blankets before heading on back to the subway. Such a nice way to spend a glorious sunny day!
I feared that after the Ederle swim I would feel a marked letdown with the ow racing season being over. But so far not—during the week I was too tired and sore to want any more swims on my calendar, and this weekend I was just too happy about going out to the beach and swimming as much as I want, without worrying about training for anything specific or resting for upcoming events. It’s so nice just to enjoy the water, and simply focus on what feels fun and satisfying to my body and soul at the moment. I’m happy to have a month and change of beach swimming ahead of me, and looking forward to more great days with friends out at Brighton before the season ends.
Ok, i'm back! Have been super duper busy and let's see...if I recall I last swam on Thursday, and i've been crazy busy with other stuff since!
1st USA "A" meet o' the season:
I wouldn't say it was a bad swim, pretty good considering I wasn't feeling a bit rested at all, but I certainly can improve on my turn/breakout. The pool wasn't so bad at all! Really weird lack of stands so the parents were sitting with the kids. That was actually quite creepy. I sat with the coaches.
This pool is right across from where I have my Creditors Meetings! I never knew it!!!
My parents are coming to visit! I have been busy cleaning the house. Really cleaning! Moved furniture and vacuumed behind everything. That certainly doesn't help a sprint, but, life goes on and I have no wiggle room (mediation tomorrow, quarterly reports on Tues, and parents fly in on Wed!) so I had to clean the house yesterday and today.
That Magic Eraser thing really IS magic!!
I hung a window curtain all by myself. You can't even tell it's crooked! And extra drill holes in the wall? No one's going to be standing that high either.
How could I have missed this movie???!!!
The Human Centipede
The Human Centipede 2
I really want to see it! I'm a big fan of any type of horror film, from the classics to the newer shock value Saw-type movies. I just haven't had time to go to the movies, and of course none of my friends are keen on these either.
I'll try to swim on Tuesday, but it depends. I still have to mop the downstairs, and find something else to Magic Erase. I can certainly see how stay-at-home moms can stay busy all the time. Once you Magic Erase the banister, light switches, and high traffic wall areas, then the next spot looks like crap and you are on an endless cycle of Magic Erasing. And don't even get me started on noticing the curtains (or lack thereof) in my house! That is like tackling another sport! I think i'll stay with my dusty 80's blinds, complete with permanent kinks and bends in them from Two Who Shall Continue to Remain Unnamed.
Didn't swim yesterday, bought LW a car instead. Not my favorite thing, but it was pretty easy and only took 2.5 hours at the dealership... and 3 weeks of my free time doing research.
Since I slacked yesterday, today had to be a 5k day.
Lifetime Solo SCM
- 400 free
- 4x100 back
- 4x100 on 1:30
-- find pace for next set
-- The goal was to just make the set
- 5x200 on 2:40 missed #5 by 1s
- 100 ez back on 2:40
- 4x200 on 2:40
- 100 ez back on 3:20
- 3x200 on 2:40 missed #2 by 1s, made it up on #3
- 100 ez back on 3:00
- 2x200 on 2:40
- 100 ez back on 2:40
- 1x200 on 2:40
- 100 ez back
- 200 free perfect stroke
- 100 ez back
That was hard. I don't do survival sets on a regular basis any more, and it was a balancing act to go just fast enough that I could finish the set. I was happy with the outcome.
I was a bit tired from yesterday and from not sleeping well last night.
Warm up (750)
500 as 250 free/ 250 back
10 x 25: 4/30 - 3/25 - 3/20
- swam free, didn't make interval of 20 on the last 3 so kept interval at 25
1 x 200/3:10 mod to strong build
- went 2:52,
4 x 50/50 strong
- was 38-40 on these, extra 30 sr
1 x 200/3:05 mod to strong build
- went 2:52,
4 x 50/45 strong
- was ±40 on these, extra 25 sr
1 x 200/3:00 mod to strong build
- went 2:50
4 x 50/40 strong - was ±41 on these, kept interval at 45
1 x 100/2:00 smooth
1 x 150 back/2:40 mod - strong build
- went 2:25
3 x 50 back/1:00 strong - back ±45
1 x 150 back/2:35 mod - strong build
- went 2:20
3 x 50 back free/55 strong
- went ±44
1 x 150 back/2:30 mod - strong build
- went 2:22
3 x 50 back/50 strong
- went ±43
1 x 100/2:00 smooth
5 x 100/2:20 smooth - mod consistent pace
- 1-3 with board and snorkel, ave 2:05; 4-5 on back, ave 2:02
Swam w/ Dave, Bob and George at HSA. Near end was cool, far end had heater jets going full blast. The warm/cold cycling was miserable after a while. No drag suit.
After swimming, I coached my 5 yr old's last soccer game for the season. Hate to see this end as I've thoroughly enjoyed the U6 age division. We got a raw deal in the draft and were blown out by teams at the beginning of the year. By the end, they had all become more aggressive and played the better teams in the area very close despite having a pretty big talent gap. From there, I headed off to referee a U14 boys game and then coached my older son's U14 game. His ended in a 1-1 draw which was very good considering the circumstances. His team is one of the better ones I've had and should do well as tournaments start up at the end of the month. The rest of the afternoon was spent on my sons lego robotics team which mostly means that the guys come over to watch college football while the kids play with legos. Unfortunately, I soon realized they needed a little more supervision that I wanted to give after spending 5 hours in the sun. Full day but definitely a lot of fun watching the kids play.
4 x 200 IM (Reverse order, Fly legs - drill, swim)
4 x 100 Kick w/ fins
400 Free - 6:00 (5:00)
4 x 100 IM - 1:40
400 Free - 6:00 (4:55)
4 x 100 Kick down/ swim back w/ fins
8 x 200 Free - 3:00, Odds pull (2:25-2:30)
8 x 50 fly/free - :55
2 x 100 back - 1:40 (1:30s)
200 br - 3:30 (3:00)
8 x 25 - :25 (17.5ish)
200 Cool down
Didn't feel like doing too much today - was by myself, and tired from yesterday. But the water temperature was terrific! Sun shining - only thing I could've asked for more was some company.
1000 warmup various strokes
6 x 200 w/pull bouy on 2:45
6 x 150 IM twitch on 2:30 (LOTS of rest)
6 x 100 free pull, gently, w/paddles on 1:30 - held about 1:15 & 1:20
300 cool down
Total: 4000 SCY
Now for the fun part of my day - my granddaughter is 7, and we are having a Victorian Tea Party!! Luckily it is close to Halloween, and it was easy to find lacy gloves on the cheap - 60% off at Jo Anns! Picked up some petit fours & PINK nail polish for the girl & away we go! Grandpa will run interference with her 3 pesky little brothers!!