Strange - woke up without any pain in my elbows. Wasn't sure if I should wear the compression sleeves or not, but decided better safe than sorry - which was a good thing, because on the 2000 steady state, they started aching again - but not too bad.
Morning Workout (5:30-7am)
600 pull w/paddles
6 x 200 first 3 pull no paddles, last 3 pull 2/paddles, 3:00 & 2:40 (ugh)
2000 steady state, every 5th 100 off stroke - SO BORING!!!
8 x 50 kick on min
Lunch Workout (11:40-12:30pm)
400 warm-up 100 free, 50 stroke
24 x 50, 6 each of SKPS on :50 & 1:00
12 x 100: 4 x 50 kick/50 swim on 1:40; 4 x 100 IM on 1:40, 4 x 100 pull on 1:15!!!, and
Grand Total: 8300
** Can't believe I made 100's on the 1:15 again! AND at the end of a lot of yardage. Considering that I get back in the pool only 4 1/2 hours after I get out in the mornings, one wonders at my sanity in doing "doubles" - but the weather was so beautiful today, just a light breeze, and very comfortable temp, with the sun shining. I couldn't stay inside!
** I actually swam at lunch without the compression sleeves, for the first time in ages. There was a bit of tenderness, but no sharp (worrisome) pain. Helps to remember to take the Celebrex!
Monday Nov 14, 2011 SCY
weighed 221 after practice
[ame="http://www.usms.org/forums/showthread.php?t=4298"]My Old Swim blog[/ame] just pass 300,000 views. it's been inactive since Sep 2008. Weird.
Sat Nov 12
trained at swim center, 5:30 - 7:00 early
Sun Nov 13
lifted weights at SMAC
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went to bed late last night like past midnight and decided that 5:00 am practice was way too early, so I turned off my 4:10 alarm and decided to wake up whenever I did, which was 5:10 so I left to catch the last 30 min of practice
UT Swim Center: diving well
5:00 to 6:30 dove in 6:05ish
trained with Ed Beth & ??? Smiley
beside Mike, Nate, Keith, todd & Tyler
WARM UP missed it
Main SET: scy
3 x 75 on 60
2 rounds of
3 x 75 on 55
25 FR fast went 10.2 (slow)
did bands push ups and pull ups after practice
Decided to double today
Came back at noon for more
UT Swim Center: main pool
noon to 1:15 dove in at 12:10
trained with NEd
beside Bob Korey & Robert Killeen
assigned 4, 3, 2, 1
did easy 50's
Main SET: scy
assigned 4 rounds of (3 x 75 on 50,
round 1 all free made it
round 2 75 fr, 50 easy, 75 skip, 25 fly fast, 50 fr easy
round 3 75 fr, 50 easy, 75 skip, 25 bk fast, 50 easy
round 4 75 fr, 50 easy, 75 skip,
25 br fast went 13.8 (dove)
whitney said I looked lopsided
put on a cap did another
25 br went 13.1
assigned 200 easy
did 100 easy
assigned 3 rounds of same
did 25 br right into 50 fr, 50 easy, 75 skip, 25 SDK fast, 50 easy
assigned 2 rounds of same
did 1 round 75, 50, 25 fast
round 2 skipped
did a SFF session on a swimmers back stroke
watched him swim
tested his 25 18.4
let him rest
gave him a few instructions
then he went 17.0, he swam faster faster and still has a lot of stuff he could correct
After last weekend's train wreck I wasn't sure if I wanted to go to the meet this weekend in Boise that I had been focusing on. Decided to play it by ear today and see how I felt. Had a broken 200 back as a part of the workout and decided that how I did would determine if I went ahead with the meet. It went ok so I guess it's "Game on" again!
300 swim alt. free & back
200 kick on back
200 pull alt. 50 free/50 back
Swim 3 x 50 free on 1:10: build to about 85% (35-36 on these)
Swim 4 x 50 free on 1:30:
#1 at 85% (went :35)
#2 as 2 x 25 FAST with 10 seconds rest in between (was :15± on each)
#3 with fast turns and breakouts (the rest smooth) (±:36 on this)
#4 FAST with good walls (went :31)
Swim 1 broken 200 back as:
100 pace, 15 seconds rest (went 1:15)
2 x 25 on :40 FAST (was under :20 on each)
50 at goal 200 speed with best possible walls (went :39 on this)
Total time with rest was 3:30 so swim time was around 2:35. I'm pleased with that!)
600 easy alternating 100 free/100 back
Total: 2000 yards
The meet this weekend is a USA Swimming Invitational that has been dual sanctioned so masters swimmers can swim. I looked at the psych sheet last night and there are only 7 masters entered. I just hope I can hold my own against the kids and not get a DFL!
I went to a small fun meet put on by my masters club in Boise. It didn't go very well. I had planned to swim the following: 50 fly, 50 back, 50 free, and 200 free.
After a warmup of about 800 yards I did the 50 fly. It wasn't too bad, a little sloppy and I was tight and timing was off. Went mid 32. Ok for the first one since nationals last spring. 200 cooldown swim after.
50 back was next and my calves cramped right off the start. I tried to glide out hoping the cramp would go away but it got worse, so as soon as I surfaced I just swam back to the start and got out. That was it for me for the day.
swam some more for cool down, maybe another 200.
Yikes! two days out of the pool, the longest I've gone in a while. I finally got in again on Sunday, before the club swim practice (I was guarding, and then I spent an hour teaching a swim lesson trying to get a 12-year-old to do just one 25 of legal breaststroke. He came very, very close by the end.) On Sunday, I did a super 1000 set with two faster guys, and I didn't quite hold on to the base :45 intervals, had to drop 3 50's to keep up. I assigned the same workout to FISH this morning so I could redeem myself:
2 SUPER 1000's:
50, 50, 100 @ :45, :45, 1:30
50, 150 @ :45, 2:15
100, 100 @ 1:30, 1:30
150, 50 @ 2:15, :45
100, 50, 50 @ 1:30, :45, :45
(1st round free, 2nd round stroke - intervals on base :55)
SUPER 500 Kick, with fins:
25, 25, 50
50, 25, 25
And I made it! I didn't stick to the intervals as religiously on the second round of stroke because my lane-mates were more interested in pulling freestlye, so there were a few times they caught up to me and my slow-as-hell strokes. But I think I got some good work in before Sunday's meet.
****SIDE NOTE****A friendly reminder when writing blogs - save, save often! I just lost a whole big thing about my post-workout meal because I accidentally clicked the "go advanced" button. Obviously, I am not ready for being advanced.
So here is the short version:
Upon the advice of jbs, I tried chocolate milk as a post-workout snack.
It is easier on my tummy than bars.
It doesn't give me as many adverse lactose-intolerant side effects as I feared it would.
I feel full for a long time afterward.
Via my cold-drink thermos, it's easy to port to my lifeguarding gig and on the train.
Mixed nuts & cranberries make a nice supplement to the chocolate milk.
8 x 50
odds = caterpillar drill @ 1:15
evens = single arm fly @ 1:00
8 x 25 shooters w/fins
12 x 25 burst @ 1:00
-- At this point, it became clear to me that I wouldn't be sprinting today, so defaulted to easy aerobic work.
100 IM smooth @ 2:00
50 kick, 25 fast + 25 EZ @ 1:00
20 x 50 kick w/fins @ :45
odds = dolphin kick
evens = flutter kick
-- held 29-32
8 x 25 breast kick
Stretching/Yoga, 30 minutes
Feeling much better cold wise. But I was fairly sore and tired today from Saturday drylands; may have overdone it a bit. So I shifted the speed workout until tomorrow. Also did not get as much sleep as usual this weekend with Lil Fort having an early soccer game Sat. and an early race on Sun. I was very proud of her; she ran 22:42 on a hilly 5K course with Mr. Fort. She was a little taken aback when a couple HS cross county runners (whom she beat) came up and asked her where she was going to high school.
I am also slightly worried about my elbows. They've been sore since I bumped the weights up on the deadlift (I find it amusing that my auto correct always wants to type this as deadliest) and hi row. I've never had a single issue with my elbows before, so I'm not sure what to make out of it. I may have to ratchet down the upper body weights somewhat for awhile and stop doing torque drills with paddles.
And just for kicks and inspired by Speedo, I went on myfitnesspal.com to see what it had to say about caloric intake. After putting in my info and stating I worked out 2 hours 6x week, it said I should be eating 1300 calories per day to lose 1 pound per week. I would freakin' starve on that!
And just to annoy Jazz, an article from NYT on athletes and aging:
http://well.blogs.nytimes.com/2011/1...ough-exercise/. I found nothing stupid about it.
Updated November 14th, 2011 at 03:30 PM by The Fortress
So... Saturday came and (much to my surprise) my husband declined to sleep in - and instead came to the pool with me to be my counter for the 6K Postal attempt..... I DID IT!
The first 4500 actually felt pretty good. After the first 3000, I started stopping for :05-:10 each 600 to take in a bit of water. I was actually managing to hold a 1:20-1:25 100s pace up until that point. That's when I started to feel twinges in my calves with each push off the wall. I stopped flip turning at that point and did open turns and tried to maximize my glide. That worked for a few hundred yards. That's when my calves both started to seize.... . Realizing I had stopped kicking and was actually swimming while flexing my feet (not the best streamlined position ever invented ), my husband got up from his chair and simply stood over the end of my lane and encouraged me to swim through the cramping. Good thing we had been doing pull sets in practice (albeit with a buoy) because my arms only were what got me through the next 750 or so. By the last 250, my calves had stopped seizing and I was able to finish with a slow kick. Total time for my 6K - drum roll please - 1:32:05!!!!! I was absolutely thrilled! My goals going into the 6K attempt were to: 1) finish and 2) be under 1:45:00. Woo-hoo!
Then, I took Sunday off and got back in the water this morning. Yikes... my calves are still sore and threatened to cramp up multiple times during today's workout. As such, I didn't push too hard, but was able to do the entire workout without cutting distance or resorting to my pull buoy. Here's what we did:
1 x 500 Free on 8:00
5 x 100 Free on 1:40, 1>5
- 1 x 50 Drill on 1:10 (fist, catch-up, finger tip, fist)
- 1 x 50 "Perfect" Free on 1:00
- 1 x 50 Fast Free on 1:00
6 x 50 Kick on :50
1 x 500 Free on 8:00
5 x 100 Free on 1:50, 1>5
Total Yards - 3650
All in all, it felt like a good workout, but a partial recovery swim too. Nice!
Tomorrow is distance day, so we'll see how recovered my calves are by then. I'll let you know.
Enjoy your swims today!
The chemicals were so bad at the aquatic center that i noticed the cotton mouth before i finished the first 25.
Decided to just kick.
500 free kick w/fins
5x100@:20R kick w/fins
5x100@:20R back w/paddles & bouy
200 back kick w/board over knees
300 free in warm pool
Total 2500 yards
Team Practice SCY
- 300 swim
- 200 kick w/fins
- 300 swim
-- 300 free on 3:45 (10-11 pace)
-- 3x100 on 1:15 (9s)
- 4x 25 ez, start from blocks, break out, ez remining 25
- 100 free, 100 back, 100 free ez
I played it pretty safe on this set and as usual, should have pushed a little harder. The repeated 300,3x100 format was nice.
Josh picked up the pace on the 3rd set of 100s and I wondered how he was going to keep up that pace for 900 yards... I thought there were 4 repetitions. He had no problem keeping up the increased pace for 3x100.
What would have been the benefit to another round? My energy would have been better spent doing the initial 3 rounds faster instead of adding more yardage IMO for my events. Yes, that conflicts with the 30x100 goal, but the 30x100 goal is more about having a goal during what is pretty much off season for me.
Asked NFG if she had heard about the meet. No, so she probably won't be going.
It will be a good little group at the meet with Josh, LW, a couple friends from HS swimming and myself.
If everyone plus NFG goes to the Christmas relay meet, we would have some nice diversity for mixed relays. Last year we had exactly 4 guys, the year before we had around 16 people, so who knows.
Swam w/ Kent, Roger and Jeffrey next to Dave, Dave and Teresa. Pool nice and cool today ~82. Wore Aquablade jammer.
I seem to be keeping up where I left off Saturday. I'm definitely going faster. I started at the back of our lane and struggled with the chop. Near the end of the 100s, a lane opened up next to us and Kent & Jeffrey moved over. Roger let me lead and I did much better in the smooth water. My times weren't any different... just took more effort to cut though the rough water.
400 Warm up
2 Times through:
* 100 IM - 1:30
* 100 Back - 1:25
* 100 Fr - 1:20
* 100 Fr - 1:15
* 1:00 Break
2 Times through:
* 100 IM - 1:25
* 100 Fr - 1:20
* 100 Fr - 1:15 (1:07-1:10)
* 100 Fr - 1:10 (1:05-1:07)
* 1:00 Break
2 Times through:
* 100 IM - 1:25
* 100 Fr - 1:20
* 100 Fr - 1:15 (1:07-1:10)
* 100 Fr - 1:10 (1:05-1:07)
* 1:00 Break
12 x 100 Up/Down Kick
1-6 - 1:30 (:10 rest) 0, 25, 50, 75, 50, 75 kick
7-12 - 1:20 (:00 rest) 50, 25, 0, 25, 50, 75 kick
500 Fly cool down
We weren't sure if Roger was serious when he announced this. Turns out he was. It really wasn't that bad though. Took lots of long stretched out strokes and before I knew it, 500 yards was done.
Wow...what a tiring day!! Why I'm not going to bed right now, I don't know...
Got to bed Saturday night late after cleaning up from the Manny Pacquiao/Juan Marquez boxing PPV fight party we hosted. Asleep around 11pm or so.
Then at 1:00am: my son comes into the room crying with an ear infection. That was great timing of course!! Got back after getting everything done at the hospital and back asleep at 3:00am...then at 4:30am...BEEP BEEEP f'n BEEEP!!
Time to get up and pack my bag for the meet. Outta the house by 5:00am, stopped at 7-11 for the hot chocolate wake up juice, and I'm off!
Arrived at the pool about 8:45 for the 9:00am warmups. Did about 10 minutes of warmup, then hit the showers for my full shave down.
Now I just had to wait over 2 hours until Heat 5 of the 1500s to get started with my day...and a hell of a day it was!! (Took a 1 hour "power nap" in the corner during heats 1 and 2.)
1500 Free - 17:51.26 Best time EVER (by default) - new LMSC record.
1:11.2 (4:37.01) split req. - season best time
1:12.3 (9:26.12) split req. - season best time (new LMSC record)
1:14.2 - took an active Q-Break here...let David Kays go by me - I really needed a break here - I'm more of a 500/1000 swimmer, not a miler!
1:13.1 - continuation of the break, and getting after Mr. Kays again (now in chase mode by about 2 bodylengths)
This last 100 was called "the rundown". I was 2.5 seconds back from the leader with 100 to go, and 2.0 seconds back with a 50 to go. Our final times were 17:51.09 vs. 17:51.26. David Kays said he looked my direction about 10 meters to go, and I was no where to be found, then at the finish there I was!!! Deep down in my heart I wanted to do that comeback like I did, but wasn't really sure if I could actually do it. David is usually really strong on the finishing 100s of races.
200 IM - 2:36.04
I did this as an active cool down after the 1500...plus I didn't want to wear myself out for my 400 IM coming up next.
400 IM - 5:03.64 - best time by 5 seconds! New LMSC record
1:21.2 - I really need to get my backstroke time cut down a little.
I missed the NW Zone record in this event by 4 seconds, and it hurt like hell at the end of the race. I gave it a good effort though. At least I beat Rick Colella by about 1 second (who set 4 world records in the 60-64 group today)...also is a former Olympian. YIPPIE!!! I beat an Olympian (I don't care if he's twice my age, he's still hella fast!!)
200 Fly - 2:24.07 - best time, new LMSC record
I was totally exhausted stepping onto the blocks for this race, and almost stumbled at the top. I told That Guy that he could have this race. I dove in and just swam easy legal fly, controlling my breathing. Then coming off the last 50, That Guy went for it, and I was feeling pretty good at this point, so I went for it too!! We both ended up getting best times, and I almost caught him. This is also the first time I've nearly even split a 200 Fly also...and I didn't like doing it that way - it felt like the wimpy way out of the race.
400 Free - 5:23.99 - Did a 200 Free split request on this one.
2:07.25 (33.1) - this 200 was a new LMSC record and best time
I'd done 3 other 200 Frees this year, and was 2:08.2, 2:08.3, and 2:08.5. I really wanted to get under that 2:08 barrier, and I did...then I had to actually do a 200 Cooldown to complete the race so the split request would count.
(I normally don't cool down much at all between races like most people do)
5 new best times
1 new season best time
5 LMSC records
Completed the Brute Squad events also - need to fill out the postal form now.
~4500 SCM swum for the day
Driving to/from and/or at meet: 16 hours of today (5:00am - 9:15pm)
Updated November 14th, 2011 at 09:22 AM by jaadams1
(Added Results File for Entire Meet)
I made the trip up to Maine on Saturday to stay with friends and to swim at the 4th Annual Greater Portland Meet. My buddies live ten blocks from the pool, so it was a good reason to head up for a quick weekend.
An added bonus was a start and turn clinic held an hour before warmups, at no charge. Without having a full-fledged coach with our workout group, it was good to get a refresher on proper techniques, especially with the starts. I was able to work with Doug on the back start, and I think it helped a lot for the swim.
Clinic (we'll say distance = 200)
200 FR/ 200 BK
3 x 50 kick (FR, BK, FL)
4 x 50 swim, last 1/4 fast
For the swims ...
(100 ez swim)
100 Free: seed 59.95, swam 1:00.43 (29.40, 31.03)
- Felt ok, but not as strong as the scy meets this spring. I was hoping to get under :60, but that was not to be. I was thinking more about really cranking on the next swim ...
(3 heats, 100 cool down swim)
100 Back: seed 1:11.55, swam 1:07.75 (34.80, 32.95)
- Felt great! I was happy to have worked on the start before the meet, as I think the modest improvement from my usually dreadful one helped. I really worked the underwater sdk, even though I need to keep working it more. I went all out on the third lap and pushed it coming home. I'm interested in the splits, which I will post once I see them - took it out too slow, but I'm still very happy with this.
(5 heats, 100 ez)
200 Free: seed 2:15.15, swam 2:18.62 (31.22, 35.43, 36.32, 35.65)
- I had a feeling this was not going to be good as my heart was still pumping from the back. I felt like I had no air, which is pointing out to me that I need to work more on training for the 200's.
(100 ez, and a nice break before heading into the sprints)
50 Back: seed 32.56, swam 31.18
- Worked the start and underwaters again here. Felt very good.
(1 heat rest before ...)
50 Fly: seed 32.65, swam 31.02
- Tired but the swim was a good one. My turn was slow, but I don't really practice fly much. My lungs were shot so I did not have great skd, but I was happy with the time.
100 easy warm down, and a four hour drive home.
I had a great weekend in Maine, "the way life should be." The clinic was a great addition to the meet, and I was able to meet some great folks in the Portland area. It was easy to pick out jbs during warmups when he was describing the insane events he was swimming, and it was good to chat with him during the meet. An added bonus was the water and halloween candy hold-overs that we could munch on during the meet. I was able to get some coaching advice from Mike and Doug too.
Giving my lackluster week, I was really happy with these times. I have not swum scm since 1992, so I tried to pick seeds at where I wanted to be at this point. Since I am only going to get to two meets this "season," my philosophy is not to repeat any events, get some times, and then see what happens next year. My great experiment for the first "official" year back in the pool.
I made it home in time to join the family at the local "Empty Bowls" event in town. A $10 donation allows you to pick out a hand made bowl that volunteers make throughout the summer, then fill it up with over 10 varieties of soup donated by local restaurants, with some bread and them cookies for dessert. The proceeds benefit the food pantries and fuel fund in the Bennington area, so a great way to have a meal with friends and strangers plus help out many of those in our area that are struggling to get food or fuel into their homes. Especially after the damage that Irene brought.
Updated November 18th, 2011 at 07:31 PM by rxleakem
Today I swam a 50 free at a local USA A meet:
I'm pretty sure that's what the scoreboard said! Much better than the first of the season (24.9) and mid 24 was a goal this meet.
Solid, not spectacular.
Next up for USA: Dec 12/03-04/11 local meet:
I hope to go 24.2 or 24.3 on sheer willpower given the amount of time/energy that I can allocate to swimming right now. That would be a solid time and i'd be happy with it as a season best. The next best thing to going 23.99 is to stay within striking distance. That way i'll always be ready to stairstep it down instead of starting from scratch!
Masters Next up:
DAMM SCM meet on 11/19/11.
I am going to enter the
just for fun.
I am still toying with going to the Austin Grand Prix or just staying in town and swimming a local USA meet over MLK day in January 2012. For now, i'll probably enter both, then see what I want to do. It's worth the $10 "insurance" to enter the Austin meet, and then I can always decide at the last minute. One of the benefits of driving.
Today I had another wonderful swim at Brighton Beach. It was a warm day—air temp was in the 50s when I got to the beach, and was probably flirting with 60 by the time I left—and the sun was peeking through some clouds. CIBBOWS numbers are dwindling but are still impressive considering the water temp is down to 50--there were about a dozen of us out swimming today.
I was happy when the subway train passed over the bridge to see that things looked a little calmer in the harbor this morning—no whitecaps. At the beach it was a little breezy, but not enough to stir up the sand. I laid my stuff out on the shore and chatted a bit with the rest of the swimmers while getting ready. Prep work increases as the water temps drop—hair braided, latex cap on, earplugs in, silicone cap and goggles on, clothes laid out in skin-to-outerwear order so they can be quickly donned, inhalers, lube, finish undressing, ready to go!
I was looking forward to attempting a loop today with David—we talked on the beach about how it might well be the last 5k swim of the season. The water was calmer today than yesterday, and holding steady at 50 degrees. I waded in slowly while he did his kamikaze-run-into-the-water-and-dive-into-the-waves thing, and we were off. We swam to the pier at a pretty lively pace—at this point I wasn’t worried about getting too cold to swim the whole distance, but rather getting too tired! We passed the jetties, the aquarium, the Wonder Wheel, and the rest of Coney Island in a rush, until finally we were nearing the pier. A quick stop to take it all in, then we headed back the way we came.
Today there were nicely rolling waves, and swimming along was very pleasant. On the way back, the sun came out from the clouds, and pleasant turned to downright glorious. I could see the sunlight sparkling through the water droplets as we swam along, and it seemed like one of the most beautiful things ever. After a while we ran into Louise and Laura, and stopped and chatted briefly with them. We all swam together for a bit before Dave and I pulled away. Destination: the White Building that marks the other end of the 5K course.
Shortly afterwards we ran into a patch of extremely cold water—it must have been about 3 degrees or more colder than what we were swimming in. Often when ow swimming I’ll go through warm or cold patches, and it always amazes me that there can be such a difference in temperature in parts of the sea that are so close together. Usually cold patches last about 10-50 yard or so, but this one persisted for most of the rest of our swim, until we got past the jetties and were able to swim in some shallower water closer to shore. Was it maybe the tide coming in and bringing colder water with it? I have no idea. In any case, shortly after we hit the colder water our progress also started to slow. It seemed to take a long time to get back to our starting place, and then a really reeeaaaally long time to swim the ½ mile from there to the White Building.
The strange thing about the colder water was that while it felt quite cold on my skin, it never seemed like it was making me cold. It’s an oddly pleasant sensation to feel surrounded by a very cold liquid, but to feel all warm on the inside. My main reaction to cold generally seems to be getting a little trippy, and on the way to the White Building this was definitely kicking in. I just wanted to slow down and enjoy all the beauty around me, and every moment seemed amazing in some new way—the sunlight, the green water, the waves rolling over me, all seemed like the most amazing sensations I had ever experienced.
But at the same time I really wanted to get to the White Building. Problem was, it seemed like it wasn’t getting any closer. I didn’t know if this perception was part of the trippiness—maybe time seemed to slow down when I got cold?—or whether we were just stuck in a difficult current. I knew that some CIBBOWS swimmers don’t like swimming in this direction precisely because the currents can be tricky and make progress difficult, but I also knew that I’d never found a current out at the beach that I couldn’t make headway against. I ended up just putting my head down and trying to keep up with Dave, and trusting that the White Building would eventually appear even with us, instead of tantalizingly far away.
That worked. We eventually got to the end of the 5k course, and David confirmed that it had indeed taken us a very long time to get there—we had been in the water for 1h30, and we still had a half mile to swim to complete the 5k. But once we turned around everything seemed easy. The current was with us, but more importantly, I knew that we would definitely finish the 5k. We synchro swam most of the way in, and finished the loop in 1h40.
The sun came out again just after we made it ashore. I dressed quickly and warmed up easily—a little bit of jogging on the beach in my winter apparel helped keep the shivering at bay. Afterwards I enjoyed a nice hour or so on the beach with friends, chatting and snacking and basking in the sun. Part of me hopes that this will not be my last loop of the season, but part of me hopes it will be, because it was such a magical and satisfying swim. I was glad to have a swim partner today—I definitely wouldn’t have swum so far, or so happily, on my own.
Next weekend I switch gears—I have signed up for Sunday's scm meet at Eisenhower Park on Long Island. I really haven’t done the prep to swim pool events well, so I’m mostly looking forward to this as a social event—there are area pool swimming buddies whom I haven’t seen since last spring! I signed up for events I thought would be fun to swim: 50 FR and BK, 100 BK and IM, and 200 FR (the last one isn’t really fun, per se, but it’s the first event of the meet, and I’m always impatient to swim something right after warm-ups!) So my project for the coming week is to get myself into sprinter mode as much as possible before next weekend.
I got a good start on that this afternoon with the rowing workout I did with Mr. Addict. The workout was:
9 minute warmup
3 x 3-minute row, desc. [2:31—2:25—2:14]
3 x 2-minute row, desc. [2:43—2:14—2:08]
3 x 1-minute row, desc. [2:40—2:14—1:58]
We took 1:30 rest between everything—easier to program into the machine that way, but it also meant that the work/rest ratio went from 3/2 to 1/1 to 2/3 as the workout progressed. Sweet. I won no work ethic awards in today’s workout, but I did have a lot of fun coasting on the first piece of each trio in order to hammer the last one. Big descends are fun, and these verged on the absurd.
It was a good day’s work, between the swimming and rowing. Now I’m tired and ready for a massage!
Saturday Lifetime SCM Solo
- 600 free
- 200 kick
- 200 back
- 8x100 IM on 2:00
- 200 ez
Sunday Lifetime SCM Solo
- 600 ez free
- 200 ez back
- 300 ez free
- 100 ez back
- 4x100 descend without looking at the clock
- 200 free AFAP 2:16+ (2:15+ best time)
- q-break about 500 ez mixed back/free
- 100 free AFAP 1:04 (1:00 mid best time)
- 300ish ez back/free
Saturday there was a pseudo plan to swim a second time in the afternoon, but allergies knocked me out and I tried to nap in the afternoon instead.
Sunday (today), my plan was to swim a meet warm up (thus all the ez since swimming fast during warmup is unrealistic) followed by AFAP 200, 100 and 50 free and maybe a 100 IM. The problem was there was a Try Tri class starting a hour after we walked in and they decided to block off the lanes 10 minutes earlier than planned. The timing worked out that when I should have been starting the fast 50, it made sense to get out.
Today was informative. A 1500 easy will work as warm up and I am well prepared for the 200. I have a tough time sprinting without going off the block, so the fast 50 (and the 100 really) wasn't going to tell me much.
The amusement parks at Coney Island might be closed for the season, but the best ride out there is still available, and free! I enjoyed a swim in the ocean today with half-dozen other CIBBOWS regulars. The Cyclone doesn’t compare to being tossed around in the waves, and there were definitely fun waves this morning!
It was a cool and windy—air temp in the 40s, but sunny. When the Q train passed over the Manhattan Bridge I could see some whitecaps in the harbor, so I was prepared for some rough water out at Brighton. Still, the intensity of the wind surprised me once I arrived. There were three of us on the same subway train, and as we arrived we saw a couple of early swimmers in the parking lot who confirmed that the water was indeed bouncy. (They also told us the water temp was 50, which Cara confirmed—50.5 officially).
Bouncy can cover a lot. It can mean chop that relentlessly slaps you in the face and arms as you try to swim through it, or waves that break unpredictably over you. Add in cold water, and it can make for some tough swimming. I think we were all trepidatious when we got down to the beach, where it was even windier. Standing there getting sandblasted while looking at the whitecaps, I wondered about the sanity of this whole undertaking, and whether it might not just be better to skip the swimming and go right to the hot chocolate part of the day.
But of course we got in. And of course everything became delightful once I was in the water. As it turned out, today was the best kind of bounciness—big rolling chop that is exhilarating, without ever being truly rough. We started out to the west, against the wind, thinking that that direction might be the more difficult, but it turned out that both directions were pretty easy going as well as a ton of fun. Hannah and I swam to the end of the aquarium and back—a little over 2k—and I enjoyed every minute of it.
Once we got back to our starting place, my feet felt pretty chilled, so I got out instead of continuing on in the other direction. With the wind it wasn’t a day for dallying on the beach, so I dressed quickly, then headed up to the boardwalk (where a little post-swim walking staved off any shivering) to hang out in the sun and enjoy a post-swim snack. Hannah and I had both brought pumpkin bread, and Hsi-Ling brought her wonderful homemade oatmeal crackers. It was a little less windy up there, and I stayed for about half an hour before heading back to the city, grateful for another beautiful swimming day at the beach. Back tomorrow for more!
Swam w/ Dave, George, Bob, Billy (came in late), and a couple others. Each had our own lane. Pool temp ~83. More uniform today... no hot spots.
Seems that I've made somewhat of a breakthrough. A month ago, the 200s on 3:00 would have been 2:25s. Now, I can comfortably go 2:15. I can tell a difference in the way I'm grabbing the water. Fly is better and I'm getting back to where I was for Nationals for breaststroke. Backstroke still stinks... working on it.
After the swim, I refereed (assistant) a U19 soccer match. Swim went longer than expected so I didn't have a chance to grab breakfast. Kind of a bad idea. made it through that and got home in time for a quick 15 min meal before running a practice for my U14 team. After that, I hit a wall and crashed on the couch. Will be good when soccer is over.
200 Free/200 Kick/200 IM Warm up
200 Breast - 3:30 (2:56)
200 Kick w/ fins
200 Back - 3:30
200 Kick w/ fins
200 Fly - 3:30
8 x 50 Pull - 1:00 (:29 - :32)
7 x 200
* Odds Free - 3:00 (2:15-2:17)
* Evens Fr down/Reverse IM back - 3:30
8 x 25 Pull - :35 No breath
3 Times Through (Stroke = Fly, Back, Breast)
* 4 x 25 Stroke - :30
* 100 Fr - 1:30 (1:05-1:07)
* 4 x 50 IM Order - 1:00
* 200 Fr - 3:00 (2:15-2:17)
200 Cool down
Bike, 20 minutes
HS hi row, 195 x 1 x 5, 190 x 4 x 5
deadlift, 155 x 1 x 5, 165 x 4 x 5
explosive leg press, 270 x 5 x 10
power clean & press singles, 75 x 5
hip abductor, 120 x 3 x 10
HS bicep curls, 40 x 5 x 5
knee tuck jumps, 2 x 10
standing broad jumps, 10
squat jumps w/bar, 10
bicycles, 2 x 50
long arm crunches, 2 x 50
Treadmill, 30 minutes
3 miles @ 10:00 pace
-- my first "run" in maybe 2 years ...
Yoga/Stretching, 35 minutes
Woke up this am still not feeling great and I was PISSED! Slightly less pissed after soccer game. Slightly less pissed and feeling better at the gym. Even less pissed since I don't have to make dinner.
With Masters at Rec (scy)
400 RIM w/u
3 x 50 kick on 1 min
4 x 50 FR (last 1/4 AFAP, shift it through til the first)
200 stroke work with team
50 easy and out
(1000, 20 min)
Decided to jump in for a quick swim this morning, and helped with some stroke work drills with the team. Still feeling a bit crummy, and not feeling like I am able to hold air well at all.
Off for the Riverton meet in a few. Have fun with all the meets this weekend, folks.
300 swim free & back
200 kick - flutter on back
6 x 50/1:00 pace
- 1-3 free at ±36
- 4-6 back at ±40
100 easy free
2 x 50 from blocks as 25 AFAP fast turn & breakout then coast back to start
easy 50 after each
- did 1 fly, 1 back
300 easy swim
Total: 1400 yards