I felt really good in the water today which surprised me after not cooling down after the relay meet, not swimming Sunday and consuming copious amounts of alcohol. I was even short on sleep, but it was probably post meet motivation to train hard.
- 350 free
- 200 kick w/fins
- 350 free
- 4x75 drill/free/drill
- 300 free on 4:00 (3:28)
- 3x100 kick on 1:20 (fins)
- 3x100 free on 1:20 (1:06s)
- 300 kick (fins)
- 300 free on 4:00 (3:22)
- 3x100 on 1:20 (1:04, 1:06, 1:04+)
- 300 ez
Pretty happy with that.
Updated December 12th, 2011 at 11:30 AM by qbrain
Swam w/ Roger, Dave and Dave. Pool temp ~84. Played soccer for about an hour and a half yesterday afternoon. Wasn't in my best condition for the challenge today. Next week will probably be our last day of soccer so I should be more rested for week 6. I'll probably need it.
400 Warm up
6 x 50 Free - :45
4 x 100 - 1:10 (1:07, 1:10, 1:11, 1:08)
Two touch and go's and sore legs kind of did me in. I also misjudged a couple walls. I knew I wasn't 100% on the six 50s. Still, I was able to dig deep and make the last 100 by a couple seconds. Pretty sure I can do 5. Might have to put my aquablade jammer on once we get past that one.
4 Times through:
* 25 Fly/50 Free - 1:10
* 50 Fly/25 Free - 1:10
* 75 Fly - 1:10
What better way to finish off some hard 100s than with some fly. Interval wasn't too bad but it still hurt.
16 x 100 - 1:40 (:10) up/down kick
Saturated the up/down w/ mostly br kick.
12 x 50 - :50
* Odds Fly/Kick
* Evens Free
200 Cool down
Not too bad this morning, just one long set.
This was 4 rounds first two no equipment second two with paddles & bouy
4x[3x100@1:45, 1:40, 1:35, 1:30
....[2x100@1:40, 1:35, 1:30, 1:25
....[1x100@1:35, 1:30, 1:25, 1:20
....[1x100 free kick with board
200 free w/snorkle alt 25 kick/25 swim
Total 3000 yards
Should I have shaved?
At least I can blame the hair for some truly bad swims.
The 200 BR was probably the best of the meet. I was 1.5 sec slower than last year...could this be the net result of body hair? Who knows for sure but I'll go with yes, although my splits suggest I took a nap on the 3rd 50. I normally get at least 1 good swim...but I didn't even get close to last year...on anything. Everything was 2 seconds off...I'm chalking it up to a confluence of small details...at least I had good time with my friends and I was a true Stud and swam all 5 relays including the 800 at the end to take one for the team...
...eyes down for Greensboro...
Had a great run in the park on Saturday morning with my Jack Russell Terrier. Meant to wear the heart rate monitor I just bought to get an idea of my average HR, but forgot it. Ran 5 miles in 46:52, so about a 9:22 per mile pace. Temp was in the mid-40s. Perfect for running. It is so much easier for me to run in temps under 60. Glad I had my mace with me as there were a few odd people wandering about in the park. Not sure I want to run there by myself again.
Might as well make it a full meal deal this weekend. Since I stayed overnight here in Bend I figured I might as well get over to the pool in the morning for a good after meet self imposed ass kicking, with the coaches help of course!!
Warmup: (was a general warmup until 9:20am when the sets began)
I did the assigned warmup: Got in about 9:05 or so
100 Free, 50 Back, 50 Breast (repeat as many times as possible until 9:20)
I did it 3 rounds (600 meters)
400 corkscrew IM kick - basically was 4 x 100IMs continuous going:
dolphin kick on backback kick on left sidebreast kick on stomachfree kick on right side16 x 25 Odds EZ Free, Evens FAST (rotate Fly, Back, Breast, Free) @ :15 rest
4 rounds of:
100 @ 1:30 (50 moderate, 50 strong) (went 1:07-1:10s)
150 @ 2:10 (50 moderate, 100 same strong as above) (went 1:43-1:45s)
200 @ ??? (50 moderate, 150 same strong as above) (went 2:20-2:22s)
1:00 rest between rounds. I was huffin and puffin on this. Altitude training is good for you, but you have to first get used to it before you do it.
then 50 Fast from a push (went :31)
Bonus!! I got to fill up gas in Bend for $3.35 a gallon!! It's coming down in Wenatchee, but still above $3.50.
Now it's Mountain Dew time, and Taco Bell or McDonalds up the road in an hour or so.
Off to Wenatchee to rejoin my regular life!!
I headed out this morning spot on 6am for the 3 hour drive to Boston, with my daughter as copilot for the meet at BU. Having messaged aztimm and others yesterday, I texted him to sign me in for the 400 FR as this closed at 9:15. Good thing, as I got to the pool about 5 minutes later - thank you very much, Tim!
I got in an easy warmup, as my goal for this meet was in line with this season - get times by not to duplicating events and see how close those scy -> scm conversion tools are. I did:
200 FR/200 bk/100 Fly drill, some 50 swim/kicks, two sprints from blocks and another 200 at the end (around 1000m).
I met up with aztimm before after warmups and thanked him again for checking me in. I think I ran into Fort and Stud after the 400, then slknight dropped in before noon and said hi. I also said hi to mrubacky (missed him at the Riverton meet) along with some of the folks from Maine, Cape Cod, and Pittsfield that I have met at other meets.
The meet is being run through swimphone here:
http://www.swimphone.com/mobile/meet....cfm?smid=3514 so you can check out everyone's results. I have linked my results below:
400m Free: Goal: 4:55.Swam: 4.51.57
- Felt really good. I tried not to go out too fast and settled into a strong two beat kick with DPS strokes. I was hoping to obtain consistent, even splits but that did not happen so much! I has happy to negative split it, and it was nice that someone counted my laps for me - still not sure what kind soul did that.
100m IM: Goal: 1:13. Swam: 1.11.62
- I had a strong underwater with the start, and even stayed under 5 more meters than I planned. In typical fashion, I had a strong first 50, then tanked the breaststroke leg. My buddy Jim from the Cape shouted at me to "stretch" but I still struggled through. Someday I will invest the time to figure that stroke out ...
(100y w/d, a long couple of hour break, then a quick 100y w/u before...)
50m Free: Goal: under 27. Swam: 26.88
- This felt good, but I had a bad turn and didn't stay underwater past the flags on the final lap. Oh well, I am still really happy with this.
200m Back: Goal 2:25. Swam 2:24.82
- I had a decent start and good underwaters for the first 100. I was definitely searching for the walls at the 25y mark, as I seemed to float forever into the wall. I tried to ramp it up heading into the half way point, but I could not get my turnover turning over. My turns in the second half were lackluster, proving I need more conditioning for this distance. But I am super excited about this time!
(100y w/d, then out)
(1750scm, 700 yds total for the day)
My meet is over for now, as I am back in Vermont and getting ready to hit the hot tub before work tomorrow. Overall I felt very fast and happy I made the trip down today to swim, and watch some other really fast swimmers. My daughter met up with a friend and checked out the school more than our tour this summer allowed.
Again, it was great to meet more of the forumites and check in with other friends at the meet, especially a great 200 Breast between aztimm and Stud and Susan rocking the 200 Fly. Everyone is helpful in answering my questions about training and competing. I am turning my attention to a "squad meet" this coming Tuesday at my home pool that I will be running - trying to get other swimmers in the area to "catch" the competition bug like me for next year.
Updated December 11th, 2011 at 11:28 PM by rxleakem
Today went very well -- better than I expected! My elbows didn't feel great hoisting bags in and out of airports yesterday and I had another ill-timed affliction that the ladies will understand.
100 IM: 1:11.99
This is my second fastest time as a master; my prior best (1:11.5) was in a B70 a couple years ago. Did not have a great start. The starter was very quick and I didn't have my hands together in a streamline entering the water. Had a very good first 50, with 14 SDKs on the backstroke leg (nose clip). Breast leg was OK, but I felt virtually paralyzed on the last 25. Still very pleased with the time. It was only .3 off the NR, and faster than my last time from yards (converted). May give it another go in March.
I could barely walk to the warm down pool after ...
100 fly: 1:11.3
As usual, I had thoughts of scratching. But I tried to comfort myself with the fact that there were walls instead of the virtual open water of long course. I had a much better start, and was very close to the 15 meter mark. I really did try to go very slow on the first 50 -- 32.8. Lol I just don't have a slower gear. Predictably died the last half of the final 25. Still the time was just a bit slower than last year when I swam 100 fly first, and I'll take it. And won't swim it again until next December!
50 free, NS
Too tired after the 100 fly and not enough rest. Will do it as a split tomorrow.
50 breast, 38.22
So glad I passed on the 50 free because this is a very fast time for me. Last year, I went a 38.9 in SCM and this is 2 seconds faster than I swam at Auburn in long course. I had a very good start and long pull out. I was very tickled to see that this is the fastest time in the event rankings. Just keeping it real, though, a friend told me I had terrible head position and should swim with a whiffle ball. She's right of course, but I'm still stoked by the time!
Pretty darn happy with this day after an up and down Fall. Tomorrow I just have the 50 fly and 50 free. I'm not going to do a fly split in the 200 IM. I'm opting to conserve energy and hope for a good start in the open 50. My fly felt fast today, so hopefully I can crank out a good one tomorrow. Hoping I can get some sleep, but I had some caffeine this afternoon.
Had a great time meeting forum friends and seeing other friends!!! That always makes a meet more fun.
Updated December 11th, 2011 at 12:31 AM by The Fortress
Wow, what a day, and it's not over yet. The party is starting in about 30 minutes. I will join them soon as I'm not driving home in the same day today. Apparently the COMA masters stand for Consume Our Mass quantities of Alcohol (not Central Oregon Masters Assoc. like many thought).
Woke up at 5:00am and was out the door and on the highway by 5:30am. I figured 330 miles of driving would be about 5 1/2 hours or so. Well between the breakfast/lunch stops and the heavy fog for most of the trip it turned into a little over 6 hours in the truck (my old '83 Toyota pickup can still get it done). Got to Bend and the pool about 11:30am or so. Perfect timing for the 12:00noon warmups.
I did about 1000 SCM of warmup mostly EZ freestyle, and 1 arm fly drill work. Not much speed involved...just relaxing from the drive.
SCM Pentathalon: They were starting with the 200s, then 100s, then 50s of each stroke (IMOrder), with each 200 event starting on the half hour (e.g. 1:00/1:30/2:00). This worked out well for everyone, so you basically swam an event every 30 minutes. No problem.
200 Fly: 2:20.40 (best time by almost 4 seconds) New LMSC record.
29.74 / 34.63 (1:04.37) / 36.68 / 39.35 OH YEAH!!! I found out that Bend is at 3800 feet of 'n elevation too. That explains my over excessive breathing patterns on the 2nd half of the race (and the piano on the last 50).
My plan was to take it out fast at the 100 and "see what I could do" for the remainder. I died, but I'm still happy. Who wouldn't be after a 4 seconds PB??
[nomedia="http://www.youtube.com/watch?v=vvlKR0U1dys"]12-10-11 200 SCM Fly - Bend, Oregon - YouTube[/nomedia]
200 Back: 2:37.06
39.60 / 40.37 / 39.81 / 37.28
I had two goals in this race. Descend the 50s, and cool down from the 200 Fly. I acheived both.
200 Breast: 2:50.31
40.51 / 44.96 / 43.35 / 41.49
Again...no big goal here besides swim it easy and descend the 50s.
200 Free: 2:15.40
32.33 / 34.94 / 35.64 / 32.49**
Again...see the above about taking it easy and descending.
**Final 50 was Fly. Bad part about this is that I had already pre-planned to do this, and the guy next to me got dusted on the final 50...so in a way it looks bad on my part. Oh well.
400 IM: 100 Fly Split: 1:03.29 (29.25 / 34.04)
New Best Time, and also New LMSC Record
Did a split request on this one for a Top Ten shot. Who knows...maybe it'll make it? Currently it is the 8th fastest, but well see what else happens in other meets too.
So, overall I'm very happy. 2 new best times/new LMSC records. I ended up being 2 seconds away from the NW Zone record in the 200 Fly...oh well.
Now off to meet the COMA people for drinks and food. Then the
Updated December 10th, 2011 at 09:37 PM by jaadams1
(added 200 Fly Video)
This is my favorite meet. Swam 6 relays in a little over an hour, only finished in the "candy" 3 out of 6. Luckily, Santa Jim came around and gave me a couple extras for being such a good little boy this year.
My only flat start was a 24.71. It was my 4th 50, but I have done 24.5s (but not recently) at the end of practice. The time is not a horrible time, but I expected to be 24 low to mid. I wouldn't be surprised if I had a couple of 21s with my relay starts but the meet results won't be published so I will never know.
I am pretty sure this meet is now completely unofficial as the judges needed for the times to be official weren't even present this year. Of course I took advantage of this fact and my step up starts started about the time the incoming swimmer hit the flags. As seriously as I took my cheating today, it made no difference in securing additional candy and all candy was won fare and square.
Top 2 lanes in every heat wins candy, so worst case there is a 33% chance of winning candy.
Christmas party tonight, I am in charge of drinks... We will see if that was a good idea or not
Still had some issues with my left shoulder but managed to have a great workout.
5x200@3:00 free w/paddles & bouy descend 1-5 went 2:50, 2:47, 2:40, 2:38, 2:31
500 free kick w/fins every 3rd Fast
10x100@1:45 Fly w/fins 25 rt arm/25 lt arm/25 kick/25 sprint held 1:25's
500 free kick w/fins every 3rd fly
500 various free drills
Total 3500 yards
Here's the short swim workout I did on Friday:
300: 100 swim/100 kick/100 pull
4 x 75: 25 drill/50 swim on 1:30
4 x 150: 100 pull/50 fast kick w/fins on 2:30
4 x 200 free with 1 minute rest - focus on perfect technique - breathe every 3 on odd 50s and breathe as needed on even 50s
8 x 25 choice on :30 - alternated 2 free with 2 back
1. The 4 x 150 set is what I call the triathlon transition set. On the swim in a triathlon, you basically pull the swim and let you legs just float behind. You want to save your legs for the bike and run. Still, you have to be ready to jump out of the water, run to the bike, and spin once you get on your bike. Your legs have to be ready to go even if you have not been using them much on the swim. That is where this set comes in handy. It trains your legs to be ready to move fast. I used to do these types of sets back in my triathlon days and found them to be quite helpful.
2. I would have rather done the 25s on :45 instead of :30 so I could work my speed. I was, however, running out of time, so had to hurry up and get them done. IMHO, on a short set of 25s, you are really wasting your time if you aren't going all out. To work speed, you have to take plenty of time to recover betwen each one. I like to do them on 45 or even one minute. Sometimes I do them on even more rest.
Swam at HSA. Shared a lane w/ Bob. Brook coached. Supposed to start at 5:00 AM. Through a series of unfortunate events, Brook opened up at 5:35. Did a quick workout and then headed to a local restaurant to have a Christmas breakfast w/ Brook. Lots of fun.
Pretty tired today after yesterday's workout. I held up for the shorter workout but I'm feeling it bad now. Will be good to get a day off.
400 Warm up
6 x 50 Kick w/ fins
300 IM (Kick/Drill/Swim each stroke)
300 Free (3:35)
6 x 50 IM
3 x 100 Free - 1:30 (1:07s)
4 Times through
* 75 IM - 1:10
* 100 Free - 1:20
6 x 50 Free
6 x 50 Pull
Well, I have officially crossed the border into the 500 mile marker! But my workouts this week have been definitely sub-par. Had to wear my compression sleeves again today & at first things were ok, but then I noticed them really slowing me down at the end. Didn't help that I had a cute 12 or 13 something little girl right next to me lapping me every. time. I turned around. But I was there, and I did the workout, however pathetically, I did do the workout. Haven't been able to get much yardage in this week/workout (excuse for the day: forgot my shoes & had to get out early to get hubbie to bring them before he left for work) - maybe I'll do better next week.
600 pull (which I did well on)
3 x 200 pull on 2:40 (had a nice coughing spasm after the first 50 on #2)
8 x 25, drill/sprint on the :30
4 x 250, 150 free, 50 breast, 50 free
6 x 100 on 1:20 w/zoomers
Sorta thinking about going tomorrow, but probably won't, as I have a cookie exchange that night & need to spend mucho tiempo en la cocina!!
This is my final swim before my meet tomorrow in Bend, Oregon. Took it very very easy today, and felt pretty strong in the water.
100 Kick w/ board
200 Free Pull
4 x 50 Kick w/ board moderate @ ~1:10ish
100 Free EZish working on the SDKs off walls, long and strong strokes
2 x 50 (25 Fly Fast, 25 Free EZ) @ 1:00
50 EZ and out
This is cool!! I didn't even hit 4 digits on my total yardage for the day. Probably will do about the same distance for my meet warmup tomorrow, then ready to rock the 200 Fly!!
Going to go out strong, and see what my endurance is made of on the 2nd 100. I've already posted a season best/masters best time last month, when I was "playing around" with That Guy at the Whidbey Island meet (I almost even split a 200 Fly, WTF??). I'm not one to take things easy on the 1st half of a race, so it's GO TIME tomorrow!!
All the rest of the events will just be filler for the day, and then we'll see about another shot at the NW Zone 30-34 record in the 400 IM. Maybe this time I'll do a 100 Fly split request as well, since I went out in my season best time last time!
Solo at Rec (scy)
200 FR/200 BK/200 IM Drill
4 x 50 Pull with buoy on 15 SR
- 25 DPS, 25 high rate arm strokes
- alt free and back
2 x (on 3:00)
- 50 sprint from push
- 100 ez
100 skull/5th stroke by 25
200 keep it loose and out
(1400, 25 min)
I felt really good in the water today. My goal was to get in, stretch out, and get ready for the meet tomorrow at BU. We had 2" of wet and heavy snow fall into Thursday morning, so I was careful while shoveling.
My times for the fast 50's were 25.9 on the free and 29.1 on the back. Both felt good, and I aimed for a tad higher stroke rate than I usually swim, so I am very happy with these times.
As for the meet, I am signed up for the 400 FR, 100 IM, 50 Free, 200 Back. All on Saturday since I need to work on Sunday for my boss. Remember that my goal for this year is to get times, as it is my first time back in the water competing in 15 years.
The former two events are first thing in the morning. I am a little worried I may not make sign-ins for the the 400 FR at 9:15am. I'll leave the house around 6am and if I miss the 400, I won't be devastated. I'd like to go mid 4:50's. The IM is also another filler, as I wanted to feel like I was getting my money's worth with the entry fee, so I will try to better my converted time of 1;14.
I will have a few hours to rest (maybe take a short nap), then the 50 FR and 200 BK. Looking that the event rankings for this year, I think I have a shot to knock James out of the TT and I'd like to go under 2:25. (I went 1:07 in the 1bk in Portland, so I have a shot if I split the race well - I'm going to really work the underwaters the first 100, then try to hold on for the last 100. I know that my lungs will be shot, but I'm going to give it my all)
Early night for me, likely my daughter (who is looking at BU for school in the fall and has friends there this year) and maybe my son will join me for the trip. My wife is gearing up for the Harvard meet in the spring - haha. I am really excited meet some more of the folks on the forum tomorrow. Safe travels to all this weekend (seems like a lot of meets happening all around the country).
1 X 400 6:00 6:00
4 X 100 1:40 1:30
Two rounds. Round 1 interval left, 2 right.
1 X 200 kick + 100 swim
1 X 50 easy 1:00
1 X 50 build 1:10
1 X 100 fast -
Four rounds. All choice, short break between rounds.
1 X 100 easy
1 X 100 kick 2:15
8 X 50 kick 1:00
1 X 100 swim
1 X 200 free 3:00
4 X 50-1 of each stroke- 1:05
WARM DOWN: 4 X 50 easy 1:00
I had planned to do a Friday Flyer workout but decided I need to get my knots in my muscles worked out first.
1000 free broken as 1,2,3,4,1,2,3,1,2,1
500 free kick w/fins
5x100@:10R free w/snorkle 15m kick 20m swim 15m kick
500 free w/paddles & bouy easy
Total 2500 meters
That will teach me to wash my backup towel.
- 200 swim
- 200 kick
- 200 swim
Transition (awesome for a change)
- 4x150 free/back/fast free on 2:00
- 2x200 on 2:30 (2:18, 2:16 iirc)
- 4x25 back on 35
- 4x25 breast on 35
- 3x200 broken on 3:00
-- 10s at the 100
-- 15s at the 150
-- 2:11*, 2:07, 2:07 (*thought it was 2:06, but I must have done the math wrong, the is no way it was faster than the second two (1:06, 1:03, 1:02 100 times))
- 4x150 on 2:00 descend
- 200 ez
- 2 starts and breakouts, calf cramped on the first one
The broken 200s were painful, I was happy with the times but I wasn't getting any more benefit from the 15s over the 10s rest.
It was VERY easy to descend the 150s because I could barely make the first one and recovered a little bit on each one
Morning Humor: Apparently we are taking a page from blufrog and recruiting for relays. Last night the coach sent out the relay assignments and there was someone I didn't know on there. Today was her first day of practice and apparently she swam for NYU as a backstroker.
Recruiting for this meet is meaningless (wrt ranking), the relay times weren't even submitted from last year. I am happy that we have more people swimming this year.
Swam w/ Roger, Dave and Dave. Pool @ ~84. I'm pretty worn out after this one.
450 Warm up
3 x 100 - 1:35 (Did stroke IM Order)
3 x 100 - 1:30 (Did IM)
3 x 100 - 1:25 (Did 50 Stroke/50 Free)
3 x 100 - 1:20 (Did 25 Stroke/75 Free)
1650 Timed (20:20) Open turns every 300
Started 10s behind Roger and did 3:40s for the first 3. Caught Roger but never had enough to pass him. Held 3:45s on the last 2. He dropped me on the last 150. By far, my fastest 1650 ever even if I did get a draft most of the way.
4 x 100 - 1:30 (Kick fly on 1st, 2nd, 3rd, 4th 25)
4 x 100 IM - 2:00 (1:25, 1:25, 1:20, 1:18)
4 x 100 - 1:30 (Kick free on 1st, 2nd, 3rd, 4th 25)
200 Cool down