200 Free Pull
10 x 50 @ :50 (25 Fly drill/25 Free)
Tom Patterson's LCM set from the other day (swum in SCY of course)
10 x 150 Juggling IM @ 2:30
1) 150 Fly
2) 100 Fly, 50 Back
3) 50 Fly, 100 Back
4) 150 Back
5) 100 Back, 50 Breast
6) 50 Back, 100 Breast
7) 150 Breast
8) 100 Breast, 50 Free (I did 150 Free)
9) 50 Breast, 100 Free (I did 150 Free)
10) 150 Free
By the middle of the backstroke portion I was done...my legs were just crap. The breaststroke wasn't much better, that's why I went to all free for the last 3 150s.
10 x 100 Free Pull @ 1:20
I thought that maybe I could throw on the paddles and buoy and power through this but I had nothing left. I had a hard time holding 1:12s on these. After the first 5 I tried to pick it up a bit, but could only get down to maybe 1:10s.
100 EZ and outta there!
3600 Yards in an hour
I really felt the 3 days off from the water today. I just couldn't get into my strokes, and was a little exhausted. My diet choices probably aren't the best for an athlete trying to be his best either, but the junk food tastes soo good, and it's easy to come by on lunch break from work. Wayyyy to hard to just make a PB&J sandwich at home.
Warm Ė up
300 swim as 150 free/150 back
8 x 25/40: odds 15 fast/10 easy, evens 10 easy/15 fast
- did IM order by 2's
4 x 50 build/1:15
- alternated back & free
1 x 200/3:40;
- round 1 went 3:15, round 2 went 3:20
2 x 100/2:00 build;
- round 1 went 1:35, 1:32; round 2 went 1:35, 1:34
4 x 50/1:00
- round 1 went 47-49; round 2 went 48-50
6 x 100/2:30
Odds streamline on back
- averaged 2:15
Evens free with board
- average 2:15
1 x 400 free with catch paddles and buoy
- 100 easy free and back
Total: 3000 meters
Warm up (900)
500 swim free
400 pull free w/buoy and freestyle paddles
Kick Set (300)
6 x 50/1:15 Alternate 50ís w/board and without
- odds free kick w/board, evens back kick
Main Set (1600)
8 x 200 free, evens on 3:40, odds on 3:20
- average 3:10 on these
2 x 75, #1 Free#2 Back
1st 25 One arm drill (right)
2nd 25 One arm drill (left)
3rd 25 swim focusing on technique
1 x 50 easy free
Total: 3000 meters
All good things have to come to an end, and so I left Lake Placid yesterday and returned to the city. I got in a nice sunrise swim before I left, although it was so overcast that there wasnít actually much of a sunrise. There was mist shrouding the nearby mountaintops, though, and a gentle lightening of the sky as I swam along. Soon after I got out loons started dancing on the lake and chorusing. It was a nice way to say goodbye to Mirror Lake, at least for now.
I arrived back to a cooler and soggy cityóthere was a deluge here on Sunday that I missed, and it was raining yesterday when I got in. This morning there was just a gentle drizzle as I walked from the train to the Riverbank pool. I was glad to see my two regular swim buddies there. The place was hopping though, and the 50m indoor pool was pretty warmóaround 84. So as soon as I finished my warmup I asked the guard if the outdoor 25y pool was open. It was, though there was no one in there yet because of the drizzle and cool breeze. I decided to be a trendsetter and head outdoors. That was much niceróthe water was around 76, I think, and I had my own lane and got to look at the river and the GWB between swims. My swim buddies stayed indoors, though, so I did most of the following on my own:
800 lcm warmup
[switch to outdoor scy pool]
200 swim build
200 kick build
200 pull build
200 easy IM drill/swim by 25
Stroke sandwich ladder
75 (25 fr / 25 fl / 25 fr)
150 (50 fr / 50 bk / 50 fr)
225 (75 fr / 75 br / 75 fr)
300 free, 6-beat kicking every 3rd length
[On the stroke sandwiches I built the first FR piece, did the ST piece hard, then the last FR part relaxed.]
10 x 50 kick, odds FR, evens BR, @ :10ish rest (no pace clock outside)
Swimming every-which-way set
200 FR pull w/ paddles
50 goofy swim
[My goofy swims were: (1) scull feet-first on back, with reverse flip turn; (2) backwards (feet-first) IM; (3) 50 yards worth of attempts to walk on my hands on the bottom (harder than at most pools since this oneís less than 4 feet deep, so thereís some actual body weight above the waterline to support and balanceómy record today was just 7 hand-steps in a row before falling over), (3) reverse (feet-first) kick with board (free and breaststroke); and (5) super-twirly breaststroke series.
I actually did this set in two parts--after the first two rounds my pals came and found me outdoors. They hopped in, grimaced, and pronounced the water 70 degrees. Or 68. Still, they stayed, and we did a 500 social kick together, before I resumed.]
Last week I had been toying with the idea of swimming in the Terrapin meet next weekend. That 400 IM from nationals has been haunting me a bit, and I wanted another chance to swim it. The Auburn race was so painful and bewildering, and I didnít want to end up feeling hard towards one of my favorite long course events because of it. I knew the chance to swim the event tapered had come and gone, but part of me wanted to swim it again in any condition just to have a better experience to end the season with.
But I have been doing a ton of competing lately, and I really didnít want to spend another weekend traveling to a swim competition. Sanity won out, and I decided to forego the meet. On the way home yesterday on the train, as I watched the Hudson roll by and snacked on the last of my prize bread, I decided that I could just be happy with all the good swimming Iíve managed to do this summer, and not go chasing elusive IMs. Iím a little sad not to be supporting the Terrapin meet this year, because Iím glad they are having it and I enjoyed it a lot last summer, but enough is enough!
So for the next few weeks Iím really looking forward to swimming some tougher workouts and rebuilding my fitness. Between tapering for Auburn, resting for and from long swims, and taking time off for health issues, I feel like Iíve been coasting for the last couple of months on the conditioning I built up through the winter and spring. Now, itís time to start doing some harder workouts again, and get myself stronger and fitter, plus maybe get in a bit of pool tourism before the city pools close for the season. I still have a few open-water races left, but not any definite ones until September. Hereís my summer progress report / future schedule:
ŁSaturday, May 28: Great Hudson River Swim (1.6m) (1st woman, 17th overall, 28:39)
ŁSaturday June 18: MIMS relay, 9:30 start (1st relay team, 7:36:34)
ŁFriday, July 8: 8 Bridges Hudson River Swim, stage 1: Rip Van Winkle Bridge to Kingston-Rhinecliff Bridge (18.3 miles) (5:50, 4th of 5 finishers)
ŁMonday, July 11: 8 Bridges Hudson River Swim, stage 4: Newburgh-Beacon Bridge to Bear Mountain Bridge (15.2 miles)(5:35, 3rd of 6 finishers)
ŁSunday, July 17: Grimaldoís mile race, Coney Island (26:47, 8th overall, 2nd woman)
ŁWednesday-Thursday, August 3-4: USMS LCM Nationals, Auburn, AL (800 FR: 11:10.57, 4thin age group; 200 BK: 2:56.01, 4th; 50 BR: 42.19, 5th; 400 IM: 6:36.41, 10th)
ŁSaturday, August 6: USMS 5K National Championship, Coney Island, Brooklyn (1:24.22; T27/120 overall; T-7th woman; tied for 1st in age group)
ŁSaturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY, (49:17; 18/143 overall, 5th woman, 1st in age group)
oSunday, August 21 (possibly): John Daly 1M Ocean swim, Long Beach, NY (have race-day entries if decide to do)
oSaturday, September 3: Lake Quassapaug (Middlebury, CT) swims (3m, 1.5m, and .5m) (entered)
oSaturday, September 10: Governorís Island 2-mile swim (entered)
oSunday, September 11: New York Harbor (CIBBOWS) 10k swim
oSaturday, September 24: Little Red Lighthouse 10k (entered)
Tue Aug 16th 2011 scy
When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.
Did a tiny double yesterday
showed up noon practice around 12:30 &
did 2 rounds of 5 x 200 on 3:00
held faster paces than I did in the a.m. work out
Got a couple team notices from Whitney which are at the end of this post
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UT, main pool scy
6:30 to 8:00 dove in 6:33ish
wore FS II legs
swam with Max
Beside tyler, Todd, Larry, Chris, Korey, & Mike
had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.
Main SET: scy
4 rounds of:
4 x 200 fr on 2:50 82% effort right into
4 x 50 on 1:00 done 25 fast IM order, 25 easy
held em all under 2:11 most 2:09 or better
tried to stay true to 82%
went 2:02 on last one in 4th round
2 x 200 on 2:30 cruise
Emails from Whitney:
From: Whitney Hedgepeth
Sent: Sunday, August 14, 2011 11:26 AM
Subject: [txla-masters] Masters information
I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Iím grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.
Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.
I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.
Don 70-74 age group
1st 50 free
1st 100 free
1st 200 free
1st 50 back
2nd 200 IM
4th 50 breast
Larry 55-59 age group
2nd 800 free
2nd 400 IM
3rd 200 free
5th 400 free
7th 200 IM
Jim Sauer 50-54 age group
1st 200 IM
1st 400 IM
1st 100 fly
Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters
400 free relay
400 medley relay
Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.
Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.
I hope to see all of you continue to work out at Longhorn Aquatics.
~ ~ ~
From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
Subject: [txla-masters] more masters stuff
On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.
Starting next week, Mon August 22nd
all M W F mornings will be 6:00-7:30 am and
T TH will remain 6:30-8:00am.
I hope this will allow more people to get in some practice before work.
See you at the pool.
p.s. Great job this morning.
There were 46 of you who did the 20x200 or 175 or 150. Way to go.
~ ~ ~
Should I go postal this Saturday or do the regular work out?
If I go postal, should I do the 5 or 10k?
How should I prepare for it between now and Saturday?
Anyone got any tips?
My last 2 LCM postal swims:
Sat May 30th, 2009 LCM Swam a 10k today
Sat June 6th 2009 swam a 5k this morning
Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:
Sun Jan 23rd, 2010 Went Postal
Sun Jan 30th 2011 HR Postal Swim take 2
1 hour postal swim January 24th, 2009
Updated August 16th, 2011 at 04:21 PM by ande
HOORAY! We are back from AZ!
The highlight excursion of our trip was a jaunt from Scottsdale back to my sis's house in Chandler so we could "regroup" and watch TIVO'd swimming on TV and do laundry. And of course hang out at Lifetime Fitness!
In the meantime my husband:
1. Washed all the sheets!
2. Did laundry!
3. Washed my car AND filled it up with gas! Although he took out my BeeGees album for some of his music. Yeck!
4. Bought groceries!
5. A special treat for me - chips and dip!
I DO SOLEMNLY SWEAR NEVER, EVER TO CHECK IN MY JEWELRY AGAIN. THERE IS NOTHING LIKE LOOSING YOUR LUGGAGE TO HAVE IT SPILL OUT HOW MUCH YOUR WEDDING RING, ENGAGEMENT RING, AND 10 YEAR ANNIVERSARY NECKLACE COST UNTIL YOU LOSE YOUR LUGGAGE AND REALIZE YOU ARE $17,000 SHORT OF THE MAX REIMBURSEMENT. AND THAT'S NOT EVEN INCLUDING MY DIRTY UNDERWEAR.
NEXT UP: RESEARCH RIDER ON HOMEOWNER'S INSURANCE.
I must say, I have the greatest husband in the world. I didn't say "person", because depending on who you are, he's either wonderful or a complete jerk. For instance, you can always count on him to be the most vocal going thru TSA or getting irate with service in a restaurant. Any restaurant. But he's always been extra kind to me! When the luggage mishap happenned, he was so careful to yell at everyone except for me. No blame whatsoever against yours truly, except the following comments:
1. "We should get insurance" (not the you stupid idiot, why didn't YOU get insurance! Or the quintesential rhetorical question, How could you lose your jewelry!!!) and;
2. "Well, jewelry was meant to be worn. It makes no sense to have it if you never wear it."
and for everyone else:
1. "SOMEONE IN BAGGAGE CLAIM STOLE IT!" to anyone that would listen and;
2. "I THINK WE SHOULD CALL THE POLICE!" I admit that was a bit embarrassing and at that point, all I could think of was that this guy wouldn't make the baggage handler's day, but we also probably wouldn't make the top 10 of Baggage Wars, either.
Well, the saga came to a wimper at the end. AA delivered to our office and jewelry AND dirty undewear made it back. No one apparently wants semi-hersheys whipped kids underwear, either. When does that end, anyway?
Now, for more interesting things: today's workout!
SCM, Baylor Fitness Center
Coach Jenn Christensen on deck
500 warm up
(talked with Bobby on deck; only did about 200)
8 x 50 kick on 1 min
1 each stroke twice around
12 x 75
3 x fly/free/fly on 1:20 (held 1:00)
3 x back/free/back on 1:20 (descend 1:08 to 1:02)
3 x br/free/br on 1:30 (easy back/free/back)
3 x all free on 1:20 (held 56 to 54)
6 x 200 pull
3 on 3:00
3 on 2:50 (no!)
==> 3 x 150 kick with fins descend to 2:00
==> 3 x 100 kick with fins descend to 1:13
I was tired but didn't feel too bad! I'm not sure I am actually getting faster at kicking, maybe just getting used to the fins. Anyway, still attempting to go swim speed on the fin kicking. I was dilgent about stretching while on vacation, so I think that really helped!
PS - I did more of the workout on my back/with fins because I forgot my goggles.
Next Up: I might be able to go the Mesa SCM meet in late September!!!
Updated August 16th, 2011 at 03:27 PM by chowmi
4 X 100 1:45
4 X 150 2:15
2 X 200 3:00
4 X 50 kick 1:15
4 X 75 kick-third 25 fast- 1:45
1 X 100 swim
2 X 100 IM 1:45
1 X 200 IM 3:30
4 X 50-1 of each- 1:00
Two times with a short break between rounds
1 X 300 4:30
2 X 150 2:15
6 X 50 :45
1 X 200 2:40
2 X 100 1:20
4 X 50 :40
WARM DOWN: 4 X 50 easy 1:00
Don't know what is up with me today, but I couldn't seem to get going this morning at all. I was just not feeling right at all (and still am not). But... here's what we did today.
1 x 300 Kick on 5:30
- 4 x 75 Free on 1:20
- 2 x 125 Free on 2:15
- 1 x 250 Free on 4:30
12 x 25 Fly/Back/Kick rotation on :35
Total Yards - 3300
It was supposed to be a 3700 yard day, but I lost a little due to a short warm-up and then shortened distances down from 150 to 125 and 300 to 250. Still was a challenge to make that and I left the pool feeling pretty frustrated with my swimming. When I was swimming scy last week, I was holding 100s on 1:23-1:25 without too much trouble. That certainly wasn't the case today. Then again, when I got out of the pool, I was a bit woozy... there may be something else going on than just a bad swim day. The aspirin seems to help though.
At least it's a beautiful day out today. The high school tennis team my husband coaches has their second match of the season today (they won yesterday!) against what should be a really tough opponent. I was planning to take the girls over to the high school this afternoon to watch for a little while. That depends, of course, on if my daughter has her summer homework done - as school starts in the morning. How crazy is that?! Homework over the summer that is due on the first day of school?! Ugh....
That's enough ranting for today.... I'll check in (hopefully much happier for you) tomorrow.
Enjoy your swims today!
On the first set, I took off my drag suit and started with 100 fly. Everyone else left theirs on and started with 100 free. Usually, I make the first 100 fly and then fall apart on the 75fly/25free that follows. Once I miss a time split, I can't ever really catch back up. Today, I finished the 100 fly on 1:25 and held that pace through the 75fly/25free. Held it again for 50fly/50free. Got ahead of the up/down on the 25fly/50free and then alternated between 50 and 25 fly for the rest of the set. Worked back up to 100 fly when the interval jumped to 1:40. Felt good to finally make this set even if I had to drop the drag suite.
500 Warm up
8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly
4 x 100 Up/Down Fly - 1:40 (:10)
8 x 50 - 1:00 Easy/Hard Reverse IM Order
8 x 100 Up/Down Kick - 1:40 (:05)
8 x 50 - :50 Easy/Hard
200 Free - 3:00
4 x 100 Up/Down Bk - 1:40 (:10)
4 x 100 Up/Down Br - 1:40 (:10)
200 Cool down
I just don't recover like I used to. This getting old stinks.
500 Free kick w/fins every 3rd fast
5x200@3:00 Free w/paddles & bouy descend went 2:55, 2:51, 2:47, 2:43, 2:39
3x[100 Free w/snorkle
....[50 Free kick w/snorkle
50 Free easy
Total 3000 yards
ART, 30 minutes:
Snuck in on a cancellation today. My doc thinks I should desist from non kick sprinting for awhile and ramp up RC work unless it's something very important. Since I am beyond paranoid about shoulder issues and tendonitis, I'm going to take his advice.
Bikram, 60 minutes:
Ack! This was my worst experience with bikram. The first half seemed like a breeze: balance uncommonly good after a layoff and the heat was not unbearable. Then, about 2/3 of the way through, I started feeling very nauseous. This is apparently not uncommon in the heat. But it hit me hard and I barely made it to the loo before hurling. Very distressing. Haven't really felt well the rest of the night.
Given my doctor's advice, I'm going to skip swimming in the Terrapin Cup. My shoulder has been bothering me since before the Hains Point meet, over a month, and I think I need to give it a break. And I was awakened several times with shoulder pain last night. I really don't want the pain to spill over into September and the short course season; I want to be healthy and ready to rock and roll. I will still be at the meet and am happy to film anyone's race. Just hand me your camera! And I will continue to look for my own lost charger ...
I was planning on doing a lot of bikram this week. But now I'm a little leery .. I'll see how I feel tomorrow.
Thanks to all of you who watched and commented on the Swimming World TV interview!
Today was a day I have been stressing out for the past week or so. My son's soccer team practices started today. The reason I was stressing is that I'M THE COACH!
I've never coached soccer practices before which was a little nerve racking. I was an asst. swim coach in Oregon with a club team years ago working with the youngest/newest swimmers, so working with a group of 5 year old girls and boys wasn't too bad.
I have 6 on the team, and one was a no-show. 4 of them are 1st year players, and my son is the only 2nd year player in the group. So it was all starting with the basics...me included!!
The kids all had fun, the parents all told me I did a great job, and I was just relieved that it was over. I know I probably looked like a "fish out of water" on the field, but I'll get better as each practice goes.
Now, onto the water sports competitions:
**12 Days until my 5K OW swim in Lake Coeur d' Alene at the CAST Classic on August 27th. Early morning swim, I just hope the water is warm, they say an avg. temp of 70-71 for the time of year. I just hope the sun comes out to keep me "solar powered".
**I just received final confirmation that I'm entered into the SCM East Valley Invite at Kino in Mesa, AZ. PWB informally invited people in the forums for a "distance beatdown" on Sunday's events, and I took the bait!! We'll see what I'm in for.
Anyone in the Phoenix area should enter this meet, I'm going to need all the extra rest I can get between events!!
800 Free (9:54)
(break for addtnl warmup)
200 Free (2:08)(or fly, depending how it looks/feels)
400 IM (5:08)
50 Fly (28.6)
400 Free (4:32)
I'm entering the meet with all me best times in SCM so now it's time to get training with a little over 5 weeks or so till the meet. At least when the school year starts I can get back to my consistent morning swims with the Masters group.
3 X 100 1:45 1:30
1 X 200 3:30 3:00
Three rounds. Round 1 intervals left, 2&3 right.
1 X 200 kick + 1 X 100 easy swim
12 x 50 1:15
odd: easy even: fast
8 X 50 kick
4 on 1:15
4 on 1:05
1 X 100 easy swim
10 X 200 pull 2:40 or 3:00
WARM DOWN: 4 X 50 easy 1:00
I love vacations! They are absolutely little bits of heaven. My family and I just returned from 10 days spent lounging pond- and ocean-side in Cape Cod. My husband's family has a house there and we go every summer. There's nothing like recharging by the ocean, is there?
I did manage to swim quite a bit. My husband thinks I'm nuts because I still got up while on vacation Monday-Thursday and drove to the Cape's YMCA to swim. I did anywhere between 3400-4000 scy each day and capped the week off with a roughly 4325 meter open-water swim in Sheep Pond. In truth, it was farther than I should have gone on my own, but I managed to swim close to shore most of the time, so I could put my feet down if things got hairy. But... I made it and I was proud of myself. And... I decided that I'm definitely swimming the 2K (instead of the 4K) as my first open water racing adventure at the end of this month.
As for today, it was back to the pool with my team. We are now back to scy instead of lcm. You forget just how quickly the flip turns come, don't you? Anyway, here's what we did:
4 x 100 Free/Kick by 50 on 1:50
3 sets (free, pull w/o paddles, kick w/ fins):
- 4 x 100 Steady Pace on 1:40
- 4 x 50 Descend 1-4 on 1:00
- 4 x 50 Fast on :50
8 x 50 Drill/Swim on 1:00 as Cool-Down
Total Yards - 3400
This will be a lesser yardage week for me as school is starting up on Wednesday and I will need to be getting out early to be home in time to make sure the girls get on their busses. Can't believe my oldest is starting high school! E-gads.... where does the time go?
As I ponder these things, I hope you enjoy your swims today!
I remember thinking I would never be able to do a workout like this. Now its a matter of how much rest I'll get. I had to push on the shorter fly sets but on the distance I can stretch out a little and it doesn't hurt quite so bad. Need to start working on going a little faster and developing easy speed with my fly.
450 Warm up
2 times through:
* 25 Fly - :30
* 25 Free - :30
* 50 Fly/50 Free - 1:30
* 400 IM - 7:00
* 50 Easy
* 200 IM - 3:30 (125 Fly/25 bk/25 br/25 fr)
* 300 IM - 5:30 (150 Fly/50 bk/50 br/50 fr)
* 175 Fly - 3:00
* 175 Free - 2:30
10 x 50 Free - :45
200 Fly easy
50 Cool down
Mon Aug 15th 2011 scy
Sun: Did not train
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UT, main pool scy
6:30 to 8:00 dove in 6:33ish
wore blue camo jammer
swam with Mike
Beside tyler, Todd, Larry, Jim, Nate, Korey, David & Robert Killeen
did 6 or 700
Main SET: scy
4 rounds of:
5 x 200 fr on 3:00 80% effort
lead my lane, Todd swam in the lane beside mine, we held around the same times
most were under 2:14, a lot of 2:13's
we picked up the pace on 4th & 5th
went 2:04 on last one in 4th round
50's fr 24's & 25's
50 easy at the very end
1 x 200/20sr freestyle
2 x 100/15sr freestyle
4 x 50/10sr freestyle
24 x 25/55
#1 - breast or dolphin
#2 - sprint flutter
- did this without board, in streamline with snorkel. didn't get times since my pace clock is too small to see from the far end of the pool. Alternated breast & dolphin on the 1st of every pair.
easy 200 free
Main Set - Free
1 x 100 free/2:00 smooth
2 x 150/2:30 threshold pace
- went 2:16, 2:17
1 x 100/2:00 EZ
4 x 100/1:45 threshold pace
1 x 100/2:00 EZ
6 x 75/1:20 threshold pace
- again not sure of times since clock is too small to see from far end. Guessing that I was going 1:08-1:10
1 x 100/2:00 EZ
8 x 50/55 threshold pace
- 45-46 on these
Total: 3450 meters
I am going to sacrifice yardage for speed this year.
5x100@2:00 Free kick w/fins
5x100@2:00 Breast pull w/fins
5x100@2:00 Free desc w/fins went 1:14, 1:11, 1:10, 1:09, 1:03
2x200@4:00 free kick w/fins
200 free easy
Total 3100 yards
I journeyed to Sewickley to work out with Jimby today, but he had a "crick" in his back. We chatted and had a steam and I muddled through the following workout.
7 x 50
odds = single arm fly
evens= single arm free
Steam room, 15 minutes
3 x 100 flutter kick w/board @ 1:45, moderate
3 x 100 flutter kick w/board @ 1:30, fastish
(1:05-07, not too speedy)
3 x 100 flutter kick w/board @ 1:45, moderate
8 x 100 @ 2:00
25 breast + 25 back + 25 breast + 25 back fast
5 x (25 fast + 25 EZ)
My right shoulder is still really bothering me. And being away with family is not conducive to mega RC exercises. Part of me wants to pack it in for the long course season and cross train next week. And I would have plenty of time to do just that as my Lil Fort is in NY for the next week. But part of me wants to swim at the TC too. I'm driving home tomorrow and will see how it feels then. I would just like it to completely heal freaking soon!
I had 3 unremarkable yet restorative swims this week-end. All 3 around 3,000 scy. I was too buy to blog them and now forget what I did.
We had a terrible storm last night in central Indiana which caused the temperature to drop significantly. I took a nice 45 minute run after swimming and toast. It felt great, almost fall-like.
Daughter Sarah (newly 20 year old attending college in Florida) was home this week-end to visit before classes start. I spent most the week-end hanging around with her. She took an ekg on Thursday; yes she too has a long Q interval. She handled it like a champion. I told her not to worry till we get more information. She shrugged and said "fine by me." I also heard that my insurance company will pay for 100% of the genetic testing. Right now I'm super glad I didn't switch to the cheaper HSA plan. I flirted with the idea for a couple months but with still having 3 offspring on the plan I stuck with the premium option. Phew!
I'm going to start working on backstroke. I think I have a fairly sound backstroke, I could definitely step up the kicking but would like some ideas to work on the CATCH. I've been told to "grab a baseball and throw it down to the ground." Is there any other analogies out there for this stroke? Throwing isn't working for me.