Solo at Rec (scy)
200 FR/200 BK
9 x 50 kick on :60 (fr w/ board, back w/o, sdk, ...)
5 x 200 Pull with buoy
- 1-2 FR on 2:45 (held :30)
- 3 BK on 3:00
- 4-5 FR on 2:45 (:28, :26)
6 x 75 FR on 1:15
- shuffle fast 25 end -> beginning 1->3
100 EZ and out
(2450, 45 min)
My arms felt sore today. Over the past two weeks I have been adding pushups (3 x 10) as well as exercise bands and some abd moves to help build some strength. Yesterday I also finished the raking of leaves, so I think being sore is to be expected.
I moved through the water well today. Lane count went from 2 ->5, then back to 3, so I really did not think I could get to hefty a workout going. Giving how I feel, this worked well for me today.
Happy trails, or sails, or wake to you all.
Just Dave and myself today. Pool temp ~83. Felt tired today. Got some speed back on the last set but otherwise, I was relatively slow.
400 Warm up
3 x 25 Fr/Bk/Fr - :30
3 x 25 Fr/K/Fr - :30
3 x 25 Fr/Br/Fr - :25
3 x 25 Fr/Fl/Fr - :25
3 x 50 - :45 Convert 50 Fr -> 50 Fl
3 x 50 - :45 Convert 50 Fr -> 50 Bk
3 x 50 - :45 Convert 50 Fr -> 50 Br
5 x 50 - :45 Convert 50 Fr -> 50 K -> 50 Fr
7 x 75 - 1:10 Convert 75 Fr -> 75 K -> 75 Fr
7 x 75 - 1:10 Convert 75 Stroke1 -> 75 Stroke2 -> 75 Stroke1
This was supposed to be on 1:00 but that's not realistic for me. Workout was probably written for High School kids. I did Bk->Fl->Bk and barely made it on 1:10.
Set 1 - 9 x 100 - 1:40 Convert Kick -> Free ->Kick
Set 2 - 9 x 100 - 1:20 Convert Free -> Stroke -> Free
1st 100 set1, 1st 100 set2, 2nd 100 set 1 ... last 100 set1, last 100 set2 (sprint)
Kind of confusing but it makes sense. Alternating makes it easier with the free from set1 on 1:40 matched with the stroke on 1:20. I converted Free -> IM -> Free. Original intervals were 1:30 for the kick conversion and 1:15 for the stroke conversion.
200 Cool down
I went in this morning with a plan and didn't do much of any of it. I planned on starting out with a 400 w/bouy and snorkel but felt so good that I just kept going. I still only had time for a quick 2000.
1000 w/buoy and snorkel
8 x 25 fly kick shooters
--odd on back
--even on front
4 x 50 back @ 50 descend
4 x 50 breast @ 55 descend
4 x 75 ba/br/fr @ 1:15
The intent today was just to stretch out from last nights fast swimming. I feel older than I am.
Sprinting is hard when you put in the effort.
500 free broken
500 free kick w/fins every 3rd 25 fast
4x[50@1:00 free w/fins FAST held 29's on these
....[200@4:00 free w/fins easy
3x100@:10R free kick w/snorkle
700 free w/paddles & bouy strong
Total 3000 yards
Updated November 22nd, 2011 at 08:41 AM by Donna
Today was a great workout day for me, I was swimming so well, it's a shame I didn't have a meet to go to!!
2 x 400 pull, second one w/paddles
3 x 300, 50 stroke/50 free (I did IM twitch)
5 x 100 @ 1:20 (held near 1:10's on each!!)
10 sec rest per 50 for each of the next 10 swims
250 IM (25 fly, 50 back, 75 breast, 100 free)
Have a goal of doing 10 x 100 @ 1:20, holding 1:10's, easily did 1/2 of that this morning. Easily (weird)
Lapped everyone who was left in the pool on the last 1/2 of the ladder at the end - that was nice. Just an all around great workout. Hope to repeat the quality again the rest of the week!f
Found out that the pool won't open until about 8am on Black Friday, and so I won't get to swim, since I have to be at work at 8:30. Pooh. Pool closed on Thanksgiving, of course. I guess having a couple days off won't kill me - I just like to space them out, and not have them right next to each other.
I have not been in the pool in about a week for various reasons. It felt good to be back but I didn't feel good in the water like I expected. I will get it back soon. Tonight was a lot of short swims but most of them were fast swims.
10 min choice
6 x through
100 build r/15
2 x 50 @ 90% r/10
50 drill/build by 25 r/10
4 x 25 AFAP r/10
rest 30 and repeat
2 x through the folowing ladder
--rest 10 between each distance
--build within distance on the way up
--hold at 90% on the way down
--round 1 was all free
--round 2 was stroke (back for me)
Not my night tonight but I didn't give up. I was actually surprised that it hurt me as much as it did. Will try again tomorrow. I need to mix in some IM work.
50 Free http://youtu.be/_8nVJtDc66s
100 free http://youtu.be/20cRClYUSU4
200 free http://youtu.be/fZlokSp4w3Y
200 fly http://youtu.be/J8avu2IQfyI
chowmi is in the nearest lane. Sadly, I don't have the entire race, just the first 100, my 100IM was after the 200 fly.
Feel free to make fun. If you watch the video with sound there is some commentary from my wife, our friend and her son.
HS hi row, 110 x 3 x 10
goblet squats, 30 x 3 x 10
leg press, 210 x 3 x 10
deadlifts, 75 x 3 x 10
triceps press, 40 x 3 x 10
russian twist on incline w/plate, 25 x 2 x 25
flutter kick son bosu, 100
knee tuck jumps, 2 x 10
altitude drops, 10
med ball slamming, 5:00
20 x 25 shooters w/ MF
- 8 back, 8 belly, 4 360s
3 x 100 kick dolphin kick on back w/MF @ 1:30
(shooter first length)
3 x 50 caterpillar drill
3 x 50 single arm fly
3 x 100 breast w/MF @ 1:45
4 x 25 easy speed fly w/fins @ noodler interval
I was completely booked yesterday and didn't train. Today, I dropped weight and did speed lifting at the gym. My elbows are still bothering me. I may just knock off upper body weights if they don't improve in a couple days. Then immediately hit the pool for a hypoxic/aerobic workout. I wanted to do a bit more and thought I had another 15 minutes. But I was kicked out by the HS kids who seemed enamored with my MF.
I'm leaving with Teen Fort in the early afternoon tomorrow. The weather forecast looks good! I will try to get to the pool in the am to do some blasto bursts and 25s. I should also probably get myself registered for NE Champs tonight.
Had a great chat with Fort Son yesterday. He said his coach assigned him to post the freshman rowing workouts for Thanksgiving break. All freshman are supposed to do "at least 50% of his workouts." Fort Son is probably the smallest rower on the team (where, like swimming, height is a benefit), but the hardest worker.
Updated November 21st, 2011 at 06:59 PM by The Fortress
202 days until Day 1 of the FINA World Masters Championships
Sunday, Nov 20
Kinsmen Aquatic Centre
Competition Pool (50m)
6 x 50 kick @ 1:00
4 x 50 kick @ 1:00
10 x 50 as 25 scull / 25 drill @ 1:20
the following set is continuous:
8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
4 x 50 back pull @ 1:00
8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
4 x 50 breast pull @ 1:10
the following swim-with-fins set is continuous:
(3 x 50 @ :45,
200 @ 3:30 (held between 2:32 and 2:38))
Total Distance = 4200 m
Comments: Thankfully, I'm feeling much better now. I went to a walk-in clinic on Saturday morning and walked out with a prescription for antibiotics. I've had too many episodes of bronchitis / pneumonia / strep throat to let this go any longer!
Monday, Nov 21
Updated November 28th, 2011 at 01:57 PM by lewba
1 X 200 3:20
4 X 100 1:40
1 X 200 3:00
3 X 100 1:30
1 X 200 3:00
2 X 100 1:30
1 X 200 kick 4:15
8 X 50 kick 4 on 1:00 4 on :55
1 X 50 easy 1:00
1 X 75 build 1:15
1 X 50 easy 1:00
1 X 50 fast 1:15
Four rounds. All choice.
1 X 50 easy
3 X 50 @ 100% 2:00
1 X 50 easy
2 X 150 free 2:15
2 X 150 50 fly/100 free 2:30
2 X 150 50 fly/50 back/50 free 2:45
2 X 150 50 fly/50 back/50 breast 2:45
2 X 150 free 2:15
WARM DOWN: 4 X 50 easy 1:00
I went to the AquaFit meet at the Nassau County Aquatic Center yesterday. Accompanied by only two other team members - FISH took first place in the small teams division! And that was first out of 11, so it was actually a thing.
I went for a bear of a set list, and this was Short Course Meters:
Carolyn Bennett, 33:
200 Meter Freestyle - 2:49.05
50 Meter Backstroke - 46.40
200 Meter Breaststroke - 3:44.10
100 Meter Butterfly - 1:52.00
200 Meter IM - 3:28.46
Again, I'm really not happy with my 200 free. It was a second slower than my last go a year ago. The swim felt good, but for a sluggish feeling that set in during the last 50. Even with that, I thought I was on pace to do better than last time, but then I looked at the clock, and there's just no improvement. These were my splits:
39.09 1:22.08 (42.99) 2:05.01 (42.93) 2:49.05 (44.04)
I have a few theories on this:
1) I'm tried. I'm swimming more now than I have ever before, and I might need some rest to let the yardage sink in. (About a week ago, my FLOG total surpassed last year's.)
2) I'm lacking the innate athleticism one needs to endure a 200. Can I possibly make this up with more swimming or working out? Or weight lifting? If that is the case, I need to alter my current plan.
3) I stopped doing yoga. Last fall and winter, I went fairly regularly every Tuesday night. I think there was something to that. I stopped going because I'm trying to be careful with my spending, but I can't manage to do an hour of continuous yoga unless I'm paying for a class.
4) I'm on a plateau. I need a plan to get off it. Could use some coaching, maybe?
5) I have some kind of tropical disease that has no symptoms other than that my muscles feel heavy when I use them.
No matter what the excuse, I'm not yet giving up on my goal to qualify for Nationals in the 200 free. (My swim buddy is convinced that what's going to happen is that I'm going to get to Greensboro and swim the qualifying time there.)
As far as the other races yesterday, I recovered from my minor 200 free disappointment, and I was pretty happy with them. The 100 fly was a bit ridiculous, but that was just a few minutes after the 200 free, and I had no goal but to finish legally. I kind of dig that it ended in a .00.
The 200 breast was good fun, and I dropped about 15 seconds off the last time I swam it by keeping my eyes on the black line and working my glide.
Also, I'm happy with dropping two seconds off the 50 back, a stroke I've been swimming with more frequency.
The 200 IM I was also glad to just finish legally. It was the last event of the day, and I was jelly. My two teammates stood on the side and cheered, and I'm convinced that was what kept me from stopping after the fly was over. It felt nice to do some freestyle again!
Other notes on the meet:
What a great social event! It's always nice to see Ms. Swimsuit Addict in person, and I also bumped into some swimmers I've met during my visits to Westchester. I know there were some other fourumites there, but the meet went a little too quickly for me to have time to make new friends.
Also, my sister and her husband were able to stop by because they live in Long Island, very close to the pool. I look forward to the day that they have kids so I can come visit and take 'em swimming.
This was the first masters meet for one of our teammates, and she was great fun to have along. She's in my age group and swims in our lane and faster than me, so I'm looking forward to having the competitive push I need to help get me off the damn plateau.
Congrats to everyone who was there, and thanks to Lisa and AquaFit for running yet another exceptional meet! (I've got my hardware all up here on my cubicle wall now.)
Updated November 21st, 2011 at 01:38 PM by swimmerb212
Enough dragging things out.
I want and need to move on, so I shall try to finish this Triptych of Outrage as quickly as possible. So here’s what happened:
1. After the Clarion University snafu/cluster**** last spring, I was determined to never again make the mistake of counting on a local meet to be sanctioned, recognized, or whatever else is required to have times count for Top Ten consideration.
2. Last summer, knowing I had no chance of affording to travel to Auburn, knowing furthermore that I’d be taking my son to college the same weekend as the annual U. MD meet where I usually swim my one USMS LCM meet per summer, I opted to go instead to another annual meet up in Cleveland.
3. This is in a very nice pool and used to be run by Jack Groselle and O*H*I*O masters. The one time I had swum it before, all my times counted.
4. The drawback, in the past, had been that it was a 1-day meet, which makes it hard to try for the free style quinella (50, 100, 200, 400, and 800).
5. But this year, to my delight, I found the meet was being turned into a 2-day meet, name changed to the SynergyFest Inaugural Swim Meet. It was officially sanctioned by the Lake Erie LMSC. Sanction number 18-072923111-LCM.
6. So I signed up, booked the absolutely cheapest hotel room I could find within driving distance, and signed up for the 5 offered freestyles (I will paste in my results at the bottom of this.)
7. The meet, unfortunately, was not terribly well attended, probably because they also scheduled a 2-mile open water swim in Lake Erie at the same time as the pool swim, forcing devotees of both to pick one or the other.
8. According to the meet’s predicted timeline (and I may be a few minutes off here, plus or minus), warm ups started at 9 a.m., the first event of the day would start at 10 a.m., and all the day’s events would be done by approximately 6 p.m.
9. Unfortunately, the actual timeline was more like this: warm ups 9 a.m., first even 10 a.m., meet over 10:45 a.m. It was absurd! The starter tried to drag things out a little bit, but with only one or two heats for most of the events, the amount of rest between swims was minimal.
10. On the second day (and again, please forgive me if the details here are a little off), I swam the 800, had about 40 minutes of rest, swam the 50, got out of the water, and was told the 200 would be starting in approximately 4 minutes! I saw on the event sheet that there was going to be a 200 backstroke/OPEN later on, and this would provide me with about 15-20 minutes rest before what is usually my best event. So I asked the meet judge if it would be okay to swim my 200 free then instead. I explained that I was really hoping to make a Top 10 time, and I thought having more than 4 minutes rest after my 50 (and earlier 800) would optimize my chances.
11. The judge okayed it. Again, I told him I was really trying to make a top 10 time, and I asked him if switching to the 200 OPEN would screw this up. He said no.
12. So I swam the 200, did reasonably well for me, and drove back to Pittsburgh, confident that this time, at least, I had given myself a fighting chance of picking up a few Top 10 times that would absolutely, 100 percent, no-snafu possibilities anywhere on the horizon, count—provided, that is, my times were good enough to count.
13. I will now paste in my meet results and the Top Ten results that were just certified a few weeks ago.
14. Please glance at these and then return for a final word or two about what happened.
The keen observer will note that my name doesn’t appear in the 200 in the TT list even though my time of 2:18.10 would have just squeaked me ahead of the legendary Larry Wood.
The keen observer will also notice that my name does appear in the 400, though this is very unlikely to last.
When a forum poster pointed out that the preliminary LCM listings were up, I immediately checked to see if I had made any TT times. The area of the website read as follows:
2011 USMS Top Ten LCM for Men 55-59
This is a preliminary top ten listing for proofreading purposes only. Report any errors to Mary Beth Windrath.
Noting that my 200 wasn’t listed, I immediately emailed Mary Beth, who is an unflappably kind person with what seems like a thankless job—collating TT times and making sure they all comply with rules that people like me, evidently, have never heard of.
When I wrote Mary Beth, I was as confident of 100 percent vindication as I was when I told Mr. Glarow that I had, in fact, written down the correct answer of 5 on my math test, only to learn that he thought I had written an S.
Here is our email exchange:
Hi, Mary Beth,
Can you check the LCM 200 free in men 55-59? I swam a 2:18.10 something at the Synergy meet in Cleveland (which is where my other TT times came from in the 100, 400, and 800), but for some reason, the 200 was left out of the preliminary list.
Thanks for taking a look. From Event Rankings:
6 Thornton, James 59 2:18.10 1776 SynergyFest
Inaugural Swim Meet
Event 15 was 200 Open, which is not a valid event for Top Ten, so none of the times from that event can count. That's why you don't see it. Only distances and strokes listed in article 102.5 are considered for top ten and records.
Sorry about that!
Are you kidding me?
It was freestyle! They never said anything about this not counting at the meet.
There were a total of about 35 people at the whole meet, so the events had approximately 5 minutes between them. I asked the guy if I could switch from the 200 free to swimming it in the 200 Open so I could get 15 minutes rest after something else I had just swum.
He said that was fine, never mentioned anything about it not counting. I only went there to try to get some TT times.
This is a case of where the USMS rules are just, in my opinion, utterly mean-spirited to swimmers who don't have the money to travel to big meets.
What is the rationale for this?
PS Sorry for seeming peeved, but I would have been 3rd in the 1000 SCY free, too, last year, but the meet got invalidated because of weird bureaucratic minutiae. I just feel the slogan, "We do it all for the swimmer," which I heard endlessly at the one convention I attended, is a total misrepresentation.
You're not going to like what else I have to tell you, but I wanted to give you a heads up. The 400 Open was also listed as an event in that meet and the swimmers show up in the preliminary top ten, but will be removed for the final top ten. If it's any consolation, the times still are showing up in the event rankings.
Sorry to be the bearer of bad news.
Thanks, Mary Beth. You have been very kind about this, and I realize that with situations like this, you have a thankless job. I might write a vlog about this, but I will make sure to state clearly that you were extremely decent about it.
I just think it's an absolutely ridiculous rule and that they should come up with some other way to designate non counting swims--a 400 Fun Swim, for instance, where it's clear to the participants that the race won't count for anything.
My problem is I live in Pittsburgh, there are virtually no USMS meets nearby, so if I ever want to try to make the top ten, I have to drive to Cleveland or DC. This summer, I drove to Cleveland for the two day Synergy meet, which was clearly sanctioned, etc. So few people attended that there was often only one or two heats of each event. I think I swam the 50, then had 5 minutes before the 200, which I really wanted to try to make the Top 10 in. I asked the meet director if I could switch and have it still count, and he said yes.
I think there was a similar rational for the 400 Open vs. the 400 Free--no rest between events. And by no rest, I really do mean minimal rest. With only 35 people at the whole two day meet, it ran awfully fast. Warm ups were at 9:00, and the timeline said each day would end by 6 p.m. But both days the events were over by around 10:30.
All this comes on top of last spring's meet at Clarion, where the pool was measured, there were two certified officials, there was a USMS observer, etc. But someone failed to turn the paperwork in, so my personal all-time top finish in the TT didn't count either.
I just feel the rules are stacked in the favor of regions that have tons of USMS meets and/or swimmers wealthy enough to travel, pay for hotels, etc.
I shouldn't be so petty, but there you have it.
Small meets are always tough for everyone to get enough rest, especially if they really want to do well. For this particular meet, we've since notified the official folks about alternative ways to word the meet information, so that times would be valid for top ten. Let's hope that in the future they change the way it was handled. Unfortunately, sometimes we only really learn things the hard way.
If you have suggestions on how to get the word out about "open" or "Choice"
events not being valid for top ten, please pass them on. Or perhaps you have a suggested rule change.
Good luck at future meets.
Okay, I am more or less spent. I only ask that someone familiar with the rules explain why “Open” events can’t count at least for freestyle. Obviously, you can’t expect a time to count if you are using fins or a pull buoy or an underwater torpedo sled. But are there really meets anywhere that allow such items? Assuming you aren’t using some illegal device, is there anything else that can invalidate freestyle (for example, does the 15 m underwater SDK limit apply to freestyle?)
I propose that in the future, the word OPEN (which many of us grew up thinking simply meant that the event was “open” to any age group) be changed to UNOFFFICIAL. Otherwise, it’s just too confusing to the odd individual like me who does not enjoy curling up with a rule book.
They say that “once stung, twice shy.”
I have now been thrice stung.
They also say, “a nerve struck too many times dies.”
I greatly fear my USMS nerves are dead.
Sat Nov 19th, 2011
Trained but didn't blog
FAST Fri Nov 18
6:30 - 8:00 maint set
5 x 100 fast in heats on 12:00
Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX
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Masters didn't have practice on
Sat May 19th because there was a UT football game but the UT men did & I trained with them
scy & LCM
UT Swim Center: main pool & diving well
9:00 - 11:00
wore FSII legs
trained with UT Mens team
WARM UP scy
4 x 100 1:20
6 x 50 :45
200 k 3:30 went 2:30
4 x 100
200 k 3:30 went 2:21
Main SET: LCM
swimmers put on jammers
assigned 2 rounds of
3 x 100 fast on 2:00
4 x 50 fast on 1:00
in 2 groups
100 easy speed went 1:04
100 easy speed went 1:01
4 x 50 fast went 30's
swam down in well (10 min break)
100 fast 59
skipped 2 50's
50 fl fast from a dive went 27
Having decided to take a relaxing, stretch-out swim on Saturday (total yards 2200 - nothing taxing), I headed to Louisville, KY, with 6 of my teammates for the Louisville Invitational. In keeping with my theme of getting outside my comfort zone, I decided to race the 50, 100, 200, and 400 Free events (SCM). I had never done a 200 in SCM or a 400 in any format. The 400 was up first, followed by the 50, 100, then 200.
400 Free - 5:57.12 - Not bad for the first time out. I learned that I can go a bit harder in the 2nd and 3rd hundred, but was really happy that my last 100 was faster than my 2nd or 3rd. (And, I actually lapped the guy next to me.... huh... that felt good )
50 Free - 34.92 - Decent. It's only 0.3 seconds off my best ever 50 Free SCM. Can't complain about that. My only complaint here is that I feel like I could have gone harder and it didn't hurt as bad as it could have.
100 Free - 1:16.76 - Not bad, although this one REALLY hurt. It was 0.1 seconds faster than my previous best time.
200 Free - 2:49.21 - This was great. It felt relaxed, but ended up being faster than I had expected. A great way to end the meet.
My only real issue with this meet was that I never got a great flip turn. There is a metal edge at the top of the pool and I was slipping all over the place. Ugh.....
Then, I woke up this morning with fairly sore shoulders, but headed to the pool anyway. Joy of joys.... my husband came with me! He's thinking of joining my team and wanted to see what our workouts were like! Here's what we did today:
4 x 100 Free on 1:40
4 x 100 Free on 1:50
4 x 100 Pull on 1:40
4 x 100 Kick on 1:50
1 x 200 All Drill IM on 4:00
4 x 50 Fly on 1:05
4 x 50 Breast on 1:00
4 x 50 Back on :55
4 x 50 Free on :50
4 x 25 Breast on :40
4 x 25 Fly on :35
4 x 25 Back on :30
4 x 25 Free on :25
Total Yards - 3500
This wasn't exactly the meet warm-down swim I was looking for, as it was exhausting. Probably would have been fine most other days, but it almost did me in today.
That's it for now. Enjoy your swims today!
Well had an appointment at 9 so picked my "fast yardage" workout.
20 x 25 K :30 with fins every 4th hard.
Pyramid or whatever it's called
100-500-100 1:40 base wearing snorkel.
500 Fin Kick on back FR/FLY by 50
This past weekend was my last big meet of the year. It's a USAS meet that is also sanctioned for Masters. I've been doing it for the past several years and it's a good way to finish my year. This year I went into this meet with all kinds of problems, both mentally and physically. Started at a fun meet last week where I had cramping problems and couldn't swim the events I wanted to. Then on Thursday, while drying off after my shower, I tweaked my back. It even hurt to breathe deeply, but after going to the chiropractor and getting a treatment it was better (and ibuprofin is such a wonder drug!). Friday it felt much better though it still was bothering me a little. By Saturday, all was well again!
So on to the meet!
200 back - 2:35.26
This is my 2nd best time ever. And the race felt real good.
Splits were 36.72-39.81-39.41-39.32.
I'm finally swimming this race the way I want to with regards to splitting, now I just need to get a little faster.
300 easy cool down
50 free - 27.16
Again a solid swim and my fastest for the year. Felt great and my coach said I looked real good and had a very good start and turn.
200 easy cool down
50 back - 33.12
Just an ok swim. I seem to be having issues with the turn on my 50 back. My feet seem to slip as I push off and I don't get the underwater that I want. Coach said I am staying with the other swimmers until I breakout and start swimming then I lose ground.
400 easy cool down
1000 warm up
100 free - 1:00.93
Splits were 29.23-31.70
Another fastest time for the year. Good start and turns. Still need to get out faster and close the gap between the 50's times. But still a swim I was very pleased with. The last time I went faster than this was at 2010 SCY Nationals in Atlanta.
300 cool down
100 back - 1:09.98
the posted splits were totally out of whack. Showed me going 27-42. I don't think so!
Another best for the year and my 3rd best ever. Start was good and 1st turn and underwater was per plan (I wanted to go 12-10-8-8 sdk). Then my turns got a little sloppy and I only got 6-4 sdk off the next 2 turns. Again fastest swim since Atlanta.
200 cool down
50 fly - 32.23
Another ok swim. But after the 2 previous swims I was a bit tired and just couldn't seem to get going. Finished and I wasn't even breathing hard.
400 cool down
So all in all, a very good meet and a great way to end the year. Now I take an enforced break from swimming as our city pool will close from Thanksgiving until New Years. The only swimming I will be able to do will be if I go to Boise for a weekend. Although there is a new gym here with an Endless Pool. I might check it out. Otherwise I will try to stay in shape by doing some spinning, running and weights.
Updated November 22nd, 2011 at 10:31 AM by poolraat
Today I swam at Riverbank with Hannah and Rondi. We shared our lane with a guy who talked on his zip-locked iphone between swims. I was grateful not to have anything that pressing to deal with this morning.
The goal today was to do a long easy swim to help the meet soreness go away--here’s what I did:
1000 lcm warmup (400s, 200k, 200p, 200 d/s)
3 x 100 FR/BK halfsies, desc., @ 2:00
2 x 200 FR/BK halfsies @ 3:30
400 (300 FR build + 50 easy BK)
8 x 150 sandwiches @ :10 rest
1-4 = 50 fr swim + 50 st (IM order) kick + 50 fr swim
5-8 = 50 fr swim + 50 st (IM order) swim + 50 fr swim
300 kick with fins
100 swim + play
Solo at Rec (scy)
200 FR/200 BK w/u
500 swim (25 dps/25 fast, 50/50, 75/75, 100/100)
- swam the 75's back
Repeat 5 times:
- 100 kick on 1:45 (avg'd 5 sr)
- 100 Pull with buoy on 1:45
100 EZ - skull/swim by 25
500 swim with Paddles (same as above, including BK on the 75's)
100 IM (went 1:23)
200 easy loosen w/d
(2800, 50 minutes)
Felt a tad sluggish today, and went with some longer kick sets and a few 500's to keep moving. Focused on steady kicking and a strong pull through the water.
I was able to keep the pull set at a good clip - 1:09's for the Free and 1:16 for the back. I really didn't go too hard on the IM at the end. I was thinking of doing an IM set, did the 100, and figured that it was time to get out. Momma said there would be days like this ...
I went to a hockey game at Williams College on Sunday, and have been spending time converting old VHS tapes to DVD with the help of the VCR2PC device - I got mine on clearance at Staples last year after the holiday rush. Right now I am doing a bunch for my aunt, it's crazy what she was quoted for this service. I just run it when I am home so it is really easy.
I really don't know why this workout hurt as much as it did.
Team Practice SCY
Circle swam with Josh and Marge*
- 300 swim
- 300 kick w/fins
- 300 swim
- 300 on 4:00 done as
-- 200 get time, rest 5, 100
- 6x50 on 1:00 choice (did back) (40s)
- 200 on 3:00 (? the interval didn't matter)
-- 100 get time, rest 5 100
-- broken 200 faster than previous 200
-- 100 @ 1:04, 2:09 200 (sans rest)
- 6x50 on 1:00 choice (did back) (38s)
- 400 broken @ the 100s w/ 5s rest
-- Josh led this part
-- personal goal was 1:05s
-- 1:01 on first (I love drafting)
-- yes, 5s back has a draft
-- 4:15ish (14 or 16) total sans rest
- 300 EVF
-- it was very very hard to hold my stroke together at the beginning of the 300. Good time to work on maintaining form
- 200 ez
I might be missing something from the workout, because that seems a little short, but it also seemed short while doing it too. Warm up felt great, I did not cool down after the meet and I took yesterday off from the pool so I was expecting to be achy. During the 400 I wanted to give up around the 150, I am so glad Josh wanted to lead.
No meet results yet. I will post the videos at the times together.
There was nothing funny today.
*New Fast Girl's new name.
Updated November 21st, 2011 at 04:38 PM by qbrain
Swam w/ Roger, Dave and Dave. Pool temp ~83. Started a new challenge this morning. There's a 30x100 on 1:10 challenge floating around the blogs. I'm not there yet but I'd like to be one day. So, the challenge - for now - is to work up to 10x100 on 1:10. We started w/ 1x100 on 1:10 this morning and will add another each week for 10 weeks. That will get us to taper time for the Auburn SCY invitational.
450 Warm up
6 x 50 - :45 (Get up to speed for the 100 on 1:10)
100 - 1:10 (1:02)
4 x 200 - 3:00 Convert Free to IM
50 Kick/150 Fr - 3:00
100 Kick/100 Fr - 3:10
150 Kick/50 Fr - 3:20
200 IM Kick - 3:30 (3:20)
4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 Kick)
4 x 200 Kick - 3:30 descend (3:12, 3:09, 3:04, 3:00 br)
500 Timed pull (5:57) - very tired at this point... couldn't turn the paddles over anymore.
100 Cool down