I have been busy with limited internet for a few days.
Thursday SCM Solo
- 5x200 on 2:40 (made it)
- 2x100 on 1:15 (1:12, 1:15)
- 50 q-break
- 2x100 on 1:15 (1:12, 1:15)
- short open water swim (maybe 1k max) in board shorts
Monday (today!) Team Practice SCY
Swam with New Fast Girl (NFG) much to her dismay
- 300 swim
- 4x75 drill/swim/drill
- 300 swim
Transition (repeated twice)
- 4x25 UW work on streamline, breath as much as needed
- 5x50 kick on 50 w/fins (no fins for NFG)
- 4x75 on 1:00 (50-52)
- 4x175 on 2:20 (~2:02s)
- 4x75 on 1:00 (50s)
- 8x25 on 30 fast/qbreak (14,14,14,13)
- 200 ez
NFG had no trouble with the 50s on 50 kick (she picked that interval). I could probably make the first one.
I think a couple of guys about my age (we are all about 35 now, so I don't know which age group they land) are entering the 100IM at the end of a very short meet, when we should all be toast. Should be fun. One is Josh who I usually share a lane with, and I think we are entering the exact same lineup: 50, 100, 200 free and 100IM. No one has entered yet
Today Hannah and I tried a new pool, at the Chelsea Recreation Center on West 25th Street. The city built this cheerful 6-lane, 25-yard pool in 2003, and I had been there before for swim meets and polo practices, but never for lap swim. It costs $150 to join this rec center for a year—a good deal if I lived in the neighborhood—but on the first Monday of every month you can visit NYC rec centers for free, so we took that opportunity to extend the pool tourism season.
The lap swim hours are relatively crowded, but most everyone we swam with was a competent circle swimmer. We had from 3 to 6 people in our lane during our hour-plus session. The lanes are fairly narrow, and the lane lines had the largest diameter floats I think I have ever seen, so that didn’t leave much space to swim in. I left the pool a little banged up—one sharp breaststroke kick to my upper arm, and a couple of solid hand-hits. Luckily I noticed that there were backstroke flags on only one end of the pool before I added a concussion to that list!
The walls to the pool are decorated with tile murals of dolphins and other sea life, and there were skylights in the ceiling.
(Today the lane ropes were red, and this set of flags was not there.)
There was also a spirited table tennis game going on in a glass alcove above the pool—I watched some of it during breaks between swims. This rec center seems to have a serious table-tennis crowd—games were already going on when I arrived at 7 am, and they had that very competent-sounding rhythm to them.
We were able to get in a decent workout. I had planned to suggest Carolyn’s IM set from yesterday, but with only one set of flags and crowded conditions it seemed like that one should wait for another day. Instead Hannah modified Brad’s workout from last Thursday’s TNYA practice that I had missed. Here’s what we did:
1050 scy warmup
2 x 150 FR / BK by 25s
300 FR pull
3 x 100 kick
4 x 75, odds FL / BK / BR, evens BK / BR / FR
6 x 50 FR with sprint kick @ biggish rest
[everything was on go-when-there’s-space intervals]
Once we were done it was an easy and beautiful walk through a few blocks of Chelsea back to the subway station. What a gorgeous sunny morning—I’m glad the time has changed and there’s sunlight earlier in the morning now!
Today I swam with the team!
I know I won't tomorrow due to a conference call. I am now on a run rate of 1 hour workout with team, 2 x 30 min on my own, and 1 vasa day. I don't think that's too bad!
SCM, Baylor Fitness Center
Billy Glasstetter coached
8 x 50 on 1:00
4 x 200 pull; 2 on 3:00 2 on 2:45
== tricked ya! I actually did part of this set!!!
1-2 Pull with paddles and buoy (held 2:30
3 Swim just under 2:35
Disgusted with myself for actually doing the whole 200 thing, so sat out #4 and did 4 x 25s easy.
6 x 100's pull 1:30
==>no! did them kick with fins;held 1:20
8 x 50 kick on 1:00
no fins. held 52-49
Easy swim 50
Today was nearly a wasted day. The lanes were so crowded with 5-6 per lane. I had no where to go except fall into line and go the entire distances. I went 3rd on the 200's. While it was nice to marvel at how fast I could pull (I haven't really pulled any sets since circa 1994), I just didn't see the point of doing 200's when I have a 50 free coming up this next weekend.
I did bust my choppers on the kick at the end, hooray! That is a strong set to actually descend-no-matter-what on the last ones to under 50.
A really lose-sleep, high anxiety rest of the week at work. Then my cameo 50 free on Sunday! After that, i'll decide what to swim at our DAMM meet. I currently have the #1 time in SCM 50 free, but i'd be surprised if it held up. Do I care? Not sure. Probably not. I'm too busy losing sleep and getting headaches over my work.
This weekend I did the Miami Redfin meet in Oxford, OH. It was my first meet since Y Nats in April. I have not been training very consistently over the summer, focusing on a few OW events and running the Columbus marathon (my first ever), which I did last month. This was just a good chance to see where I am and what I need to work on most.
Although I don't have too many SCM times to compare against, I did set new PRs in the 100m free and 100m IM (that one by almost 6 seconds from a year ago. One nice thing about being in only my second year of competitions - I set lots of PRs). I think working on building core strength and improving my dreadfully weak kick is starting to pay off. My other events were mostly average for me, which, given limited training and a general lack of conditioning I can't complain too much about.
However, one very disappointing thing was my 50m free. My start felt great, got some hard SDKs in, smooth breakout, and I was really cranking. It was going very well until I totally flubbed the turn - somehow mistimed it *badly* - and had to stop, reset my feet on the bulkhead, then push off. I would have easily broken :30 for the first time had I gotten it right. Oh well, not much margin for error in a 50 free. Even though I won't do another SCM meet this year, I think that's a pretty encouraging sign as far as making progress. I expect to break into the 27s at the next SCY meet.
Some other things:
I started doing my own workouts in a different pool since the one I had been going to just got too crowded. Not only is this one empty most of the time I show up, but the lifeguard doesn't care if I work on starts off the blocks on my own. It's nice of him to bend the rules a little for me, so I'll just keep that our little secret.
In GTD, 500 miles seems to be a very difficult goal to attain with the way my schedule usually is. I couldn't quite make it last year, and I'm right about 365 now. I'll probably finish the year in the low 400s, which is still pretty good. I'm sure I'll reach that goal next year! I hope I get my mesh bag this week. Mine is on its last legs.
Solo at Rec (scy) 200 FR/200 BK w/u
200 FR Pull with Buoy (2:15)
8 x 50 kick
200 FR Pull with Buoy (2:19)
1 x 50 EZ
4 x 100 IM
1 x 50 EZ
8 x 50 (25 drill, 25 sprint)
200 junk w/d
(2300, 45 min)
Nice to get back into the water for the first time since Thursday. I am picking up one twelve and one 4 hour shift this week, so I am working 8-8 M-Th, so the only time I can swim is 6-7:30. I don't enjoy getting up this early, so I got the pool a tad after 6:30 and found the crowd beat me there! I found that my turns were not very springy, so I focused on that today.
With the Riverton (Maine) meet coming up this weekend, I am making myself get up early to get some form of a workout in. As I was getting changed, my wife hollered in to the locker room to see if I was there - reminded me of my mom trying to hurry me out of the locker room when I was 8! haha
Good times. Fast times coming this weekend ...
Updated November 7th, 2011 at 10:48 PM by rxleakem
500 swim choice
- did free & back
5 x 100 build, 1, 3, 5 free/1:40; 2, 4 back/1:50
- ave 1:21 on free, 1:30 on back
12 x 25/40, desc to fast by 4's
- did 1-4 fly, 17 on fast; 5-8 back, 18 on fast; 9-12 free, 15 on fast
Main Set (450)
150 build - went 2:05
25 from blocks - did fly, 16
(easy 25 to get back to start end)
100 build - went 1:20
25 from blocks - did back, 17
(easy 25 to get back to start end)
50 build - went 37
25 from blocks - free, 15
(easy 25 to get back to start end)
Warm down (350)
4 x 50/1:15 easy free and back
150 easy free
100 easy back
Logging trees in the backyard and general post storm clean up took it's toll
600 FR/BK by 100
10 x 50 K (used fins for time saving)
5 x 50 Drill/50 Swim
5 x 100 FR fast 3:00 first two circa 1:10/ last 3 circa 1:14 ~ bleh!
8 x 50 from mid pool 2 turns 1:00
8 x 50 FR Fast/50 V EZ 3:00 nothing < :34
500 Fin Kick FR/FL by 50
Can't really sprint on those intervals and I was beaten up from the yard work. That said, it was good from a pain tolerance/reminder POV~especially as I haven't really swam that hard in a while...
<Irrelevant Soccer stuff> My oldest son's team was second in our AYSO area this weekend and get to move on to the State tournament. I always wanted to take a team to State... until this year. I want them to win and I cheer for them louder than anyone. But I'm just ready for soccer to end for the season. I was also planning to go to a meet in Nashville in 2 weeks. Guess I won't be doing that now . As for my son's team, they played awesome and I couldn't be more excited about that.
Refereed some of the most entertaining games I've ever been part of. A U12 Boys team came up from Sand Rock, AL. When you think of Alabama, these are the kind of people you think of. Really nice people. Just more vocal about their teams and their kids play soccer very well. Anyway, the head coach yelled (mostly positive stuff) the entire game in a voice that sounded almost exactly like Larry the Cable Guy. Funny stuff.</Irrelevant Soccer stuff>
Swam w/ Kent, Roger, Dave, Dave, Teresa and Jeffrey today. Lane assignments fluxxed but I mostly swam in Kent's lane. Wore my Aquablade jammer. Pool temp about 83.
500 Warm up
5 x 100 IM - 1:35
3 Times through:
* 4 x 50 - :45 Stroke/Free (1st through- fly, 2nd back, 3rd breast)
* 4 x 50 - :50 IM Order
* 2 x 250 50 Fly/150 Free/50 Fly (1st through - 4:00, 2nd - 3:50, 3rd - 3:40)
8 x 100 Up/Down Kick - 1:40 (:05). Start w/ 50 Kick.
100 Cool down
Updated November 7th, 2011 at 10:53 AM by pmccoy
Howdy from Orlando
Trained, didn't blog
Trained 5 am - 6
then left to catch plane to Orlando
Sat & Sun
Body surfed at Typhoon Lagoon
Lifted weights hope to swim
Today was a distance day for me.
500 Free kick w/fins every 3rd 25 fast
15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@1:25, #13-14@1:20, #15@1:15 made all but the last one held 1:18 on last 7
500 Free w/snorkle EASY
Total 3500 yards
Today I swam the 5K loop at Brighton Beach. Cara measured the water temp at 51—if that’s accurate, it’s a new PR low temp for that distance. I set out today wanting to swim a loop, and was pleased to meet my goal, but was even happier with what a great experience it was. I had Hannah for company on the trip out to the pier and back, then swam by myself for the last mile. The water was green and gorgeous and felt comfortable the whole way. A west wind created some rolling chop that made swimming in that direction a little difficult, but the easy trip back eastwards more than made up for it. I felt relaxed and blissy in the water the whole time, and enjoyed being gently lulled by the waves as I stroked along.
When we swam by Coney Island it had a deserted feel—the amusement parks are closed for the season, so we no longer get to enjoy the sight of the rides going up and down and around as we swim by. Even the lettering has been taken down from the Wonder Wheel—and without its giant letters, it just looks like an ordinary ferris wheel. It’s definitely the off-season now (although we did see a plane trailing a banner going by when we were chatting at the pier—seemed kind of strange to be advertising to an empty beach).
I don’t generally have songs persisting in my head when I ow swim, but this weekend I did. Yesterday it was “Yellow Submarine” and “Gypsies Tramps and Thieves,” which got a quickly monotonous. Today it was “Don’t Fence Me In” and “Both Sides Now,” which was definitely an improvement. I think the latter was inspired by seeing the ferris wheel, since that’s in the lyrics, not by my bilateral breathing. (Although I’m happy to report I’m still breathing to both sides, even though the injury that prompted that has healed.)
But now to the most important news of the day: The soup du jour was minestrone. And it was delicious. It was so great sitting out on the sunny beach with friends enjoying John’s delicious soup. We had a nice CIBBOWS+friends crowd out today—there were about a dozen of us on the beach. The minestrone was followed by Hannah’s wonderful cookies, and some pumpkin bread that I brought out. Nothing better than a post-swim feast on the sand with friends!
The weather this week looks like it might warm up a little. Hoping for a few more beach days before it gets too cold to swim!
And now, just because I'm still not tired of it even after 5K: [nomedia="http://www.youtube.com/watch?v=z8jGFu7ys64"]Judy Collins - Both Sides Now - YouTube[/nomedia]
I've had a pool-centric weekend. Lifeguarding at the middle school, coaching the kiddies, got a swim in, and today I got a swim in, and I'm on the way to teach a swim lesson.
This is what I swam yesterday afternoon at Vassar:
4x50 rev. IM order
4x75 kick, drill, swim, IMO
4x100 on 2:00
3x125 (75 IMO +50 free) (25 recover)
3x100 (50 IMO + 50 free)
3x75 (25 IMO + 50 free) (25 recover)
3x75 (25 IMO + 25 free)
3x100 @ 1:45
3x100 @ 1:35
3x100 @ 3:00 (made it on 1:21, 1:20, 1:22)
3x100 kick: 50 fly, 50 flutter
300 breathe every 3
200 breathe every 2
100 breathe every 7
I had 3 important goals for this workout:
1) figure out the fly. I have the kind of stroke where I pause and glide at the top of the stroke, and I'm trying to teach myself not to let my hands stop there. I can make it work on one or two strokes, especially if I don't breathe. I think it works best when I can change the timing of my kick. But sometimes my hands just slip through the water.
2) making those 100's as fast as possible, which I decided would take extra rest. I was happy that I got all those 100's in under 1:30, and in under 1:25 when I really cooked them. Eventually, I'd like to see if I can do that without the extra rest.
3) Alternate side breathing! I'm starting to feel some issues with my right shoulder, and I chaffed my neck on the 1650 last weekend after mostly breathing on my right. I took the last 600 of the workout as slow as I could to keep myself from cheating.
Earlier today, I swam 2000 over at the CIA. The pool was over 80 degrees and I was falling way behind on my turns, so me and my swim buddy stopped the written workout, and focused on some turning drills. I think I might have had a small breakthrough by getting my feet lower on the wall so I can push off deeper in the water. I can't wait to see if it works in practice!
Off to teach some eight-year-olds how to do legal breaststroke!
Warm up: (1000)
300 swim free & back
200 kick on back, alt 50 dolphin, 50 flutter
6 x 50/1:00 build, 1-3 back, 4-6 free
4 x 25/40: odds fast fly, evens easy free
Set #1 (400)
12 x 25/40 - 1:00
1) 12.5 fast dolphin to breakout - 12.5 ez
2) 12.5 ez - 12.5 fast to finish
3) 25 easy
- Did 1-3 & 10-12 fly, 4-6 back, 7-9 free
Set #2 (400)
8 x 50/2:00 All off blocks - 35 fast with turn & breakout then then easy back to start end
- 1-3 fly w/easy free after breakout
- 5-7 back
- #4 & 8 easy free
Warm down (300)
100 swim/drill by 25's - 100 swim/kick by 25's - 100 swim
Total: 2100 yards
A highly competitive 10-year-old mathlete (in the days before mathletes technically existed) named Jimmy Thornton sits at his wooden desk, distracting himself from anxiety by reading the words carved into the wood by previous generations of students. One strikes his fancy.
Hmm, thinks young Jim, didn’t Stephen Daedalus find a similar word etched into his desk in Dublin? But no sooner has Jim begun to calm himself with literary references than the gravel throat of Mr. Glarow, 5th Grade math teacher, intrudes, reanimating all his prepubescent hormones of anxiety and dread.
“Your performance on this test, class, was as usual abominable,” Glarow says.
A salt-and-pepper crowned and tweed-coated Pittsburgher in his mid-50s, Charles “Chuck” Glarow is a distinguished looking fellow with more than a passing resemblance to William Hopper’s character, Paul Drake, the private investigator for Raymond Burr’s lawyer, Perry Mason, namesake of the original B&W TV version of the legal drama.
Jim thinks to himself that no matter how much authority Mr. Glarow looks to possess, he is simply incorrect about at least one of his student’s mathematical performance on this particular test, which was not really a test at all, but rather a species of child’s play for Jim, just as all the other so-called tests this year have proved to be child’s play, leading to a cumulative 100 percent perfect average since the first day of class back in September.
The melancholy groans of his fellow students only make that tiny portion of Jim’s brain that is properly described as sociopathic smile. Clearly, they are examining their grades on something that for them has proven, in fact, more than a test: a trial or tribulation, perhaps, or maybe a sentencing--and are now finding that their formerly average F’s—50 percent, say, or maybe 45 percent marks—have plummeted even closer to Absolute Zero.
Young Jim’s anxiety dims as he finds himself thinking about the genius of the Kelvin scale. Oh, what a foil for my own perfect score these dullards’ best work will serve!
And then the unthinkable happens. Mr. Glarow, who despite his rugged good looks, who despite the endless stories he tells about hunting bears in the mountains of West Virginia every weekend during bear season, who despite these and many other claims to manliness, still lives at home with Mother, this Mr. Glarow, this oddity and enigma of a private school fifth grade mathematical instructor with an arsenal of weapons at home and, presumably, an endless supply of freshly laundered underwear cleaned by Mother, hands an exam paper over to young Jim—a lad who does not punch other kids, who does not speak out during class, who does not outwardly do anything whatsoever that might be construed as “bad” (although on the inside, it is a different matter, oh, a very, very different abattoir of a matter, young Jimmy will not deny this!)—and in this moment of handing over the examination paper our earnest outwardly beatific knowledge-loving catenary-curve-graphing mathlete begins ever so quickly to dissociate.
At the top of the paper, in giant numerals as red as arterial blood, a scarlet number, so to speak: 90%.
Dazed to the point of vertigo, Jim forces himself to focus. His sharp eyes, their pupils constricted to mean needle pricks by humiliation, scans down the pitiless manuscript, searching for errors. Finally, he finds the problem that he has somehow, against all odds, “missed.”
Ever so quickly, like a human ENIAC, he does the recalculations ten times in a row, lickety, at it were, split. Ten times he gets the same answer: the answer is 5. Jim looks at his answer on the paper. The answer here, too, is 5.
The right answer, Jim knows, is 5; the answer he put down is 5; there is absolutely no wriggle room here, no reason in all the known, parallel, and largely speculated upon universes, be these 3D or 2D--no, none, zero reason to mark this problem wrong.
Jim’s senses clear. His eyes dilate. Mr. Glarow, the tormenting, mistake-prone, stylishly dressed, bear killing Mama’s boy ignoramus, is going over the test, problem by problem, asking the herd of braying dullards to explain what they did in getting their comically boneheaded wrong answers.
Soon, Jim knows, he shall reach problem No. 7: the problem whose answer is 5, whose solution Jim has clearly written as 5, whose method of solution, the “work” portion of the “show your work mandate” required for full credit Jim has shown in all its jejune ridiculous completeness…
“All right, then, class,” says Mr. Glarow at last. “What is the correct answer to Problem No. 7?”
Jim’s hand is instantly aloft, waving—but not obnoxiously, not one of those wavings accompanied by sounds of mmmm ahh mmmeee mmmeee, like a hungry dog anticipating the dog food bowl’s deposit by its jowls, not one of those waves at all, but rather a respectful wave, a salute almost, a collegial wave of the sort that one reasonable human being might use to gently gain the attention of another human being, the second human being having made a monstrous mistake, but the first human taking great pains to just alert him of the error without characterizing the nature of it, as monstrous and imbecilic and offensive to the gods as surely this particular-character-defect of a mistake this whopper is, i.e., the one made by Chuck Glarow, dashing in his tweed coat and umbilicus ascot, the private school teacher and injustice administrator nonpareil—to this self-same character Jim says, “Mr. Glarow, sir! You seem to have made a small error here on my test sheet. For as you can clearly see, I put a 5 as the answer for No. 7 and you inadvertently marked it wrong. See: a 5!”
And just like that, Mr. Bear-Killer Glarow descends furiously upon the sparrow of a boy, and picks up Jimmy by his blond hair, literally drags him from the desk where Foetus is carved, jerks him into the air, yelling, “That is not a 5! That is an S!,” which, in fact, doesn’t sound at all like an S, so heavy is the air now humid with raging spittle everywhere, as if the Blessed Mother’s Son has suffered a stroke and can only twist his voice box into screaming, “That ish an Eshhh! An Eshhh!”
And flinging Jim around the classroom like a flimsy fabric remnant, all in one motion, the innocent and infallible mathlete’s pupils constricted again to the tiniest apertures imaginable, as if his eyes are conspire to allow him no more than the merest impression of his misbegotten unjust fate, Mr. Glarow seizes with his free hand a piece of chalk, screeching a gigantic S that snake-curls its way across the far reaches of the blackboard, the class all the while agog, and no sooner has the S taken shape then the teacher cracks his student’s head upon the pitiless slate at the top of the S, and shoves the boy’s hair against the chalk, and in one curvilinear motion erases the whole obscene letter, yelling, “Essshhhh! Esssshhhhh! I’ll show you what happenshhh to thoshhe in my classhhh who answer math problemshhh with an Esshhh inshhhstead of a Five!”
And he throws Jim under his desk, seals any possibility of escape by sitting his 190 lb. bulk on the desk chair and scoots halfway into the hollow space, as all the while the classroom of dullards—finally awakened to the one subject they love now and will always love—wake up and snigger at the sheer delightful cruelty of it all!
But Jim, staring out at his peers from the small open slatted space beneath the desk’s front, sees that for all the joy his comeuppance has brought them, it has unnerved them, too; for how can even the stupidest among them now fail to see that nobody, nobody! escapes forever the power of mean-spirited authority when it decides to slither out and take exercise in the way it invariabl prefers to take exercise. Even Glarow himself, Jim is suddenly certain, whose mother’s hold has never loosened around his lunatic neck.
At this moment, Jim turns his neck to see if kicks—surely easily deliverable, sight unseen, within the desk’s little prison chamber—will soon enough start raining down upon his kidneys. But Mr. Glarow’s legs, he sees, are wilted, their fury spent, his simian, tweed-sheathed arms slumped over in the evacuated space between his legs.
It is there, between in the spaces between the teacher’s black-haired fingers, Jim sees the tufts of his own blond hair alternate like torn trophies.
Note: I invite you to check back soon to see how uncannily this vignette relates to USMS.
I had a really great swim at Brighton Beach today with a few hardy CIBBOWS swimmers. Air temp was in the high 40s, water temp was estimated in the low-to-mid-50s, and there was a bit of a breeze. It was a gorgeous morning, with the November sun was shining as brightly as it knew how, and the sky clear and blue, with extraordinary visibility. On the subway ride out I admired the changing trees—we’re finally getting some fall color here.
I had planned to meet up today at 11, an hour later than usual, to give the sun a chance to warm things up a bit before we got in. But the air was still chilly as we were prepared to get in, and the sand cold. The water felt nippy as I waded in, but I watched my friend Hsi-Ling go crashing into the waves and flop on her back with no hesitation, and giggling at her antics made everything seem warmer, and the water more welcoming. I counted to ten then dove into the sea myself, and stroked out towards the white building.
The water was green and sparkly, and I loved the contrast between the bright sky and the darker water every time I turned my head to breathe—it was a little hypnotic. The water felt cold on my face and upper arms at first, but I soon got warm and settled into a rhythm. I went out to the white building, turned around and headed back, then decided that I was having such a blissy time in the water that I would do it all again. On the way back my second time my soles and palms started feeling cold, but not painfully so. Once I got back to my starting place I floated a bit on my back, watching the sky and enjoying the sun’s warmth on my face, then stroked in.
I quickly got changed back into winter clothes, then jogged around on the beach and drank some hot tea to warm up. I had minimal shivering. My goal today had been to swim 2 miles, and that’s what I did. If conditions are as good tomorrow—and the day is supposed to be a little warmer—I can try for a 5k loop.
Afterwards I hung out on the beach a bit and shared food with friends before subwaying back to Manhattan. On the way home I walked through the corner of Central Park where the marathon finishes tomorrow—it’s all very festive, with flags lining the last bit of the course, and lots of excited visiting runners milling about the park and scoping things out. We got to watch some pre-marathon fireworks from our windows last night--we don't have a park view, but have an excellent view of the sky over the park! Central Park's trees are beautiful now—with sunny weather forecast for tomorrow it should be a very pretty race, as well as an exciting one. It’s tempting to watch some of it, but the beach will probably be calling me too loud to resist.
218 days until Day 1 of the FINA World Masters Championships
Saturday, Nov 5
Kinsmen Aquatic Centre
Competition Pool (50m)
2 x (100 swim, 100 kick, 100 pull, 100 swim)
16 x 50 from dive @ 1:30 as
(3 x 50 good breakout, then EZ or drill
1 x 50 Fast)
10 x 75 as (25 kick/25 drill/25 swim)
order of 75s: (fly, back, breast, free, free) x 2
12 x 100 Free swim @ 1:30
held 1:18s; last one was 1:14 high.
Total Distance = 3650 meters
Commentary: the 16 x 50s were tiring! And during the recovery set, I could really feel it in my arms. So I was happy with the set of 12 x 100s, especially given that it was long course meters.
Updated November 9th, 2011 at 11:23 AM by lewba
My wife has been out of town for a couple of days and I have been playing a little Mr. Mom with our girls. I was able to make it to the pool this morning and did the following with the team.
10 min. choice
8 x 75 w/5 (kick/drill/swim)
--went two of each stroke
2 x through
3 x 100 pull @ 1:30 cruise
4 x 75 swim @ 1:15 90%
6 x 25 @ 60 25 stroke/25 free cruise
2 x through
300 EZ pull breath 3/5 by 50
14 x 25
-- sprints @ 45 , EZ's @ 30
1 sprint , 1 ez went fly
2 sprint , 1 ez went back
3 sprint , 1 ez went breast
4 sprint , 1 ez went IM order
Another Saturday morning of overtime.
5 more hours is money money money!
Then directly to the YMCA for a swim, again. This was my 10th swim of the week, though a few of the swims were very short ones, but I brought my weekly total up to 28,700 yards. Doing all these doubles is going to pay me back really soon, I can feel it.
100 Kick on back
200 Free Pull (I hate pulling with a jammer, the pullbuoy always slips down)
10 x 50 Kick w/ long fins @ 1:00 (I had to try it)
underwater dolphin kick down (1 breath), dolphin on back coming back (held :29-:31)
Nothing special with this set, just aerobic swimming at about 1:10-12 base/100
5 x 50 Free @ :40
4 x 75 Free @ 1:00
3 x 100 Free @ 1:20
2 x 125 Free @ 1:40
1 x 150 Free @ 2:00
4 x 50 Kick w/ board @ 1:00 (:54/:55)
4 x 50 Kick w/ board @ :55 (:50/:51)
4 x 50 Kick w/ board @ :50 (:48/:49)
3 x 50 Kick flutter on back @ :45 (touch n go)
20 x 25 @ :30
Odds Fly, Evens Free
My legs were tired after today, lots more kicking that I'm used to. Plus my arm muscles are tired from all week long of swimming, plus whatever I've had to do at work.
1 more week to go till the SCM meet in Oak Harbor, WA.
1500 Free - plan to go for it, probably will aim for a best 800 time (9:26 from Mesa in Sept.) on the way through it. LMSC record is an 18:23something, shouldn't be a problem, provided that the wake from age grouper Kirk Nelson isn't too much for me.
200 IM - 5th event I guess? I never go to a meet without swimming the maximum events allowed.
400 IM - outside shot to go under 5:00 (NW Zone record is 4:59.60)
200 Fly - This will complete my Brute Squad entry for the postal submission to Colorado.
The 2011 Brute Squad proceeds will benefit Team Fort Collins, a non-profit agency in Fort Collins whose focus is to prevent drug and alcohol abuse in the Fort Collins area
The good news about doing this during the meet is that I won't have to do another 1650 swim in practice when the others do it around Thanksgiving time. I may be good at the distance swimming, but I hate doing long stuff in practice, especially 1650s!
400 Free - this may turn into a 200 Free split request, but the 2nd 200 won't be an easy cooldown. I'll just finish hard, check the time, and turn and burn. Still have to worry about That Guy in the race.
power squats, 140 x 1 x 8, 160 x 1 x 8, 190 x 1 x 8, 210 x 1 x 8, 230 x 1 x 8, 250 x 1 x 8
--hadn't done these in awhile. should have started off heavier. even 250 wasn't that difficult. i'm limited on this machine by it bothering my left shoulders/trap.
skull crushers, 50 x 2 x 10, 60 x 2 x 7
-- first time trying the 60 lb BB
full stop DB rows, 40 x 1 x 10, each side, 45 x 1 x 10, 50 x 1 x 10, 55 x 1 x 10, 60 x 1 x 5/8 (left side weaker)
-- first time I've tried it with a 60 lb DB
reverse scoops w/ 35 lb kettleball, 2 x 15
box jumps, 2 x 10
knee tuck jumps, 10
altitude drops, 2 x 10
med ball slams, 2 x 10
Yoga/Stretching, 30 minutes
That could be the fewest exercises I've ever done at the gym! And it wasn't too dreadfully boring.
Lil Fort did great in her soccer game today (winning goal) and she has a national qualifier race in cross country tomorrow. She's a bit off the NQT, but she's only 11. She did run a 6:41 in her converses in PE the other day, which seems pretty quick to me. She frequently says she "loves swimming and running," which makes me very happy and glad I didn't push any sports too much too soon. I"m very paranoid about teen girl burnout.
Now must shower and be off!
This morning I woke up (somehow) and got to the pool as usual to swim. Even getting undressed was tough enough to do. Oh boy, this is going to be great I thought!
Not very good after diving in either. Only did a 1000 and called it.
200 Kick w/ board
300 Free Pull
200 Kick w/ board
100 underwater playing around swim and out.
(1 x 500) as 10 x 50 Free @ :45
2 x 400 @ 6:00 didn't really put too much effort into these
1st one Free went 4:422nd one IM went 5:153 x 300 Free Pull @ 4:00 descending them
#1 - 3:27, #2 - 3:21, #3 - 3:14I wasn't breathing very hard on these and felt great4 x 200 Back @ 3:00 (only did 2 of them)
#1 - 2:40, #2 - 2:47, canned the last twobackstroke (since it sucks) should count as double yardage anyway compared to freestyle 5 x 100 Free @ 1:45 Go Fast!
#1 - 1:01#2 - 1:02#3 - ??? cramped in the arch of my right foot going toward the 75.#4 - stretched out my foot and just watched the clock go around. #5 - :59 and luckily didn't cramp up. 100 EZ
This week has been a pretty good one. Lots of tough sets, and 25,200 yards so far. Maybe I'll swim tomorrow as well. I've got my final SCM meet in 9 days from now, and feel pretty good about it. Gonna probably drop off on the doubles now next week, but keep the intensity there at least through Thursday.
1500 Free, 200 IM, 400 IM, 200 Fly, 400 Free
Gonna probably split request the 400/800 of the 1500, and depending how the 400 split is, I'll probably go for a 200 Free split on the 400 Free at the end. I've hit my 2:08 low/mid 3 times now, and just want to go faster!!
I've also recently signed up for two USAS meets coming up soon. Over in Cheney, WA I'll be going over for Sunday only to swim the 200 Fly, 200 Back, and 200 Free. Then the 3-4th of Dec. I'll be swimming in the local USAS meet swimming every event under the sun except for the 200 Back and 200 Breast. I should have some good races with a 14 year old on the local club team in the 500 and 1000 Frees at this one!
Updated November 4th, 2011 at 10:11 PM by jaadams1