Made the 8th 200 on 3:09. Held 3:10 as I converted back to IM and finished with a 2:55. Up/Downs were harder. Fought hard to rid myself of the fly but after that, I was pretty tired. Ended up doing a lot of back stroke on 7-12.
400 Warm up
12 x 200 - 3:15
* 1-4 Convert Free to IM
* 5-8 Convert IM to Kick (Start w/ 50 Kick)
* 9-12 Covert Kick to IM
12 x 100 Up/Down - 1:40 (:05)
* 1-5 Fly to Kick
* 6 Breast to Kick
* 7-12 Stroke (no Free) to Kick
100 Cool Down
One thing I always find helpful is workouts on laminated index cards. Great for the pool.
4x25@:45 Fly kick on back surprised myself by making them
4x25@:45 Fly/Free by 12.5 yards
4x25@:45 Fly 2rt arm/2lt arm/2full stroke
4x[100@2:00 Fly as 25 rt arm/25 lt arm/25 2r-2l-2s/25 swim
200 Free kick w/board
300 Free every 3rd 25 catch up drill
Total 3000 yards
Sat Apr 23rd, 2011
06 days til Nats
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Weights Friday afternoon
UT, LCM main pool, scy diving well
7:30 to 9:00 dove in around 7:35
wore b70 jammers
swam with Todd, Tyler, Ed Nate & David
8 x 50 lcm fr on 55
8 x 50 fr on 1:05
added one SDK per repeat
so I took a break
3 x 25 fast on around 5:00
Since I made a 25 yard streamline glide on my Friday April 22nd practice
I decided to try it again and make a video
here it is
[nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Fri Apr 29, 2011 400 IM, 50 FL
Sat Apr 30, 2011 100 IM, 50 Br
Sun May 1, 2011 500 Fr, 200 IM
I'm not swimming in Nationals, however the guy who writes our workouts is so we've been doing taper workouts all week long. I would go do a meet next week-end if I could find one, I'm feeling a little racy!
We have our official 55-59 mixed relay team for the 25K National Championship OW Swim this June at Morse Reservoir! I recruited my buddy from the Monon Center, she's a true "ringer!" I think we're going to "kick some butt!" I'm now Imotivated to train a little bit harder and add some mileage! I'll start tomorrow during my solo swim @ Monon!
I hope everyone is having a relaxing, peaceful Easter day!
2 X 250 4:15
2 X 200 3:00
3 X 100 1:30
8 X 50 kick 1:15
1 X 150 2:15
1 X 75 fast 1:45
Four times through
2 X 50 build to fast 1:00
1 X 100 hold fast pace 2:00
2 X 50 fast 1:00
Four times through,short break between rounds
8 X 50 1:15
25 underwater/25 fast
WARM DOWN: 4 X 50 easy 1:00
With the team's workout being at 10am on Saturday morning, I decided to swim on my own at 7am. I think one of the hardest parts of swimming on your own (other than having someone to push you when you're really tired) is getting through the "boredom" sets. Today was just such a day. The workout was written for a total of 10 100s as 75 swim/25 kick on descending intervals. Instead of doing that - and because my strokes can always use additional work - I swam the 10 100s as 2 drill cycles of each stroke followed by 2 IMs. At least that way I could easily keep track of how many 100s I had already done. Here's what I did:
1 x 400 Kick (rotated front flutter, back flutter, front sdk, back sdk)
2 x 100 Fly Drill Cycle
2 x 100 Back Drill Cycle
2 x 100 Breast Drill Cycle
2 x 100 Free Drill Cycle
2 x 100 IM
8 x 50 Free on 1:30, 25 FAST/25 easy
1 x 100 Free Easy on 2:00
1 x 100 Free ALL OUT on 3:00 - went 1:12
1 x 100 Free Easy on 2:00
8 x 50 Kick on 1:05
4 x 50 Pull on 1:05, 1>4
4 x 50 Pull on 1:00, 1>4
4 x 50 Pull on :55, 1>4
4 x 50 Pull on :50, 1>4
400 Stroke Drill/Free Swim Cool-Down
Total Yards - 4100
I added in an additional 400 kick at the beginning of the workout from what was written because I hadn't done a 4000+ workout since starting my taper for Y Nats. I must say, it felt really good when I was done. And, although I wanted to scrap the 100 AFAP swim, I didn't - and ended up swimming a 1:12 from a push - WHICH IS FASTER THAN I'VE EVER DONE BEFORE! All in all, a good workout. Of course, I was really tired at the end and came home and took a nap.
Then, I decided to begin the 60 Day challenge on the Wii's NFL Training Camp. It's set up to workout 4 days each week and I picked Saturday, Monday, Tuesday, and Thursday. For the intensity level, I selected the hardest level - so we'll see what happens. If nothing else, I'm hoping to improve my block starts with a more powerful spring/jump. Guess we'll see what happens....
Enjoy your swims this weekend and Happy Easter!
3 x 300 (#1 back/free & breast free, #2 pull no paddles, #3 free)
5 x 100 kick on 2:10 no fins
3 x 300 (swim, pull, pull w/paddles)
4 x 100 on 1:30
3 x 300 (breast/free thingy, back/free thingy, pull no paddles)
3 x 100 IM on 1:45 no toys
3 x 300 speedplay
2 x 100
Total: 5100 SCY
I really was pooped today - not used to playing tennis before I swim & so I didn't get in the 6000 that I had hoped (I was to do another set of 3 x 300's). Plus, the water is super warm, especially at the lunch hour, and I was swimming by myself - which is always hard when I'm tired - I don't push myself like I know I can - and do - when there is someone to race.
Nothing too special today...just going through the motions/fairly easy day. My knee is still feeling .
100 Fly Drill
5 x 100 Free @ 1:45 (first 2 @ 1:05s, last 3 at 1:02 or under)
1 x 50 Fly @ 1:10
2 x 25 Fly @ :40
maintaining 2 up/1 down breathing & feeling strong.
100 Free stretch out
50 Fly stretch out
My training partner was sick on Friday, and I wasn't feeling so hot either. So I just went to bikram yoga. Muscles felt less sore afterward. Unfortunately, I woke up today and felt awful. I've been fighting off a sore throat and congestion for days, but my body finally succumbed to allergies and my asthma is acting up. I went to my kids' regatta this morning, and I am on the couch for the rest of the day. I hope it doesn't escalate further.
If it does, I don't think I'll go to Canadian Nats. I'm on the fence anyway, as the next 6-7 weeks are going to be crazy busy. (I have 3 out of town trips booked in May and many house
guests.) I may have been slightly addled when I signed up for this meet; spring is always busy for me and I am often clubbed by allergies. If I don't go, I will swim at Auburn Nats even if I'm in subpar shape because of the timing of my vacation. However, I would need to find a meet between now and Auburn because I don't want to go 4 months without racing. But there are no local masters meets.
I'll have to mull it over and see how I feel. I could be meet deprived for awhile.
Updated April 23rd, 2011 at 05:48 PM by The Fortress
Did all the Kick/pull with fins on. When I was done, I coached a soccer game and then refereed one. Thighs were in a lot of pain.
500 Warm up
400 Indiana IM
4 x 100 Pull
4 x 100 Odds Free/Evens reverse IM
50 Swim from dive hard
50 Swim from dive hard
50 Swim from dive hard
50 Swim from dive hard
200 Cool Down
So the pool was empty this morning, the water temperature was better, and I was feeling pretty good today. I did a total of 4,200 yards, with my main set being a 200 reverse IM ladder by 25s on :15 rest.
For some reason, I've had the munchies in the worst way today. I ate an entire bag of Doritos followed by an entire box of Little Debbie Swiss Cake Rolls. I couldn't stop. Now I wish I hadn't done that.
I didn't swim much today since I kept the fins off for most of my kicking today but I did finally find my legs again. I need to get them back for my sprints.
The second set was much better that the IM kick set. Finally got back down to :25 per 25 which for me is better.
500 Free easy
5x100@:10Rest Kick #1 free #2 back #3 breast #4 fly #5 IM good body position
2x[8x25@1:00 Free kick fast
....[100 Breast kick
4x100@:10Rest w/fins 100 drill of each stroke
Total 2000 yards
6 days to go!
- 250 free/250 back
4 x 100/1:45 Build up - work on DPS
- all free, tried to keep stroke count at 15-16
4 x 25/30: Backstroke - pull on lane lines
- Didn't actually pull on land lines just swam with that motion.
4 x 50/55 Freestyle Catch - up Drill
6 x 75/2:00
Sprint AFAP from wall to 7.5 yards out - both coming and going.
The 10 yards between the 7.5 marks is smooth DPS
- did 2 fly (w/easy free in middle), 2 back, 2 free
3 x 25 Fast 1 Free, 1 Back, 1 Fly
- with TT for starter and timer. Fly at 14, free at low 13, back at low 15. walked back after each
300 free/200 back easy
Total: 2325 yards
Nice 4000 set today - with the kids at ATAC, of course. Didn't swim yesterday, gave myself a neb tx instead - feel MUCH better, thank you. (Breathing always a plus!)
Feeling stronger in most ways now, but my kicking was lagging today. Seriously thinking about getting Eric S or Billy M to watch me & see if I can improve my technique.
2 x 300 on 5:00
3 x 200 on 3:20
2 x 100 on 1:40
8 x 25 4 cycle sprints on :30
6 x 100 kick on 2:15
10 x 50 on 1:00 - down EZ, back Sprint
Seriously thinking about entering one of the USAS developmental meets to do a 400 and 1500....if I can enter as Jane Doe! (and have my age be just a "blank")
Tennis in the morning (2nd time in about 4 years!) and then hopefully a nice 5-6000!)
One week to go!
300 free and back
Kick 200 on back w/6-8 SDK off walls
4 x 50/55 free build
6 x 25/30 strong, 2 each stroke
150 easy swim
9 x 25/1:00 every 3rd FAST
- did 3 fly, 3 back, 3 free. desc to fast on each group of 3
4 x 12.5/40 SPRINT
- mixed it up with the 3 strokes.
4 x 50/1:15 Swim with overkick
- this kicked my butt! times around 38
150 easy free and back
Total: 1900 yards