Hard workout today!
400 swim (did 200 then added snorkel for next 200)
8 x 50/1:00 IM Order
(fly-44, 43; back-44, 42; breast-50, 48; free-40, 41)
4 x 100 Free/1:25 desc to strong
(went 1:16, 1:20, 1:18, 1:18
8 x 25 Back/30 Strong - long UW off walls
(started at 10-12SDK but was down to 6-8 SDK by end of set. Times around 22-24)
4 x 100 free/1:30 desc to strong
(went 1:18, 1:17, 1:19, 1:17)
8 x 25 Fly/35 Strong - long UW off walls
(was going around 20 with 10-12 SDK at the beginning, and 6-8 at the end)
4 x 100 Free/1:40 desc to fast
(1:16, 1:18, 1:18, 1:17)
8 x 25 Brst/35 Strong
(times were around 25)
200 IM Moderately Strong/5:00 (went 4:30)
175 Back flutter very strong/4:00 (went 3:30)
150 IM Moderately Strong/3:30 (went 3:10)
125 Back flutter very strong/3:00 (went 2:25)
100 IM Moderately Strong/2:15 (went 2:00)
75 Back flutter very strong/2:00 (went 1:30)
50 IM Moderately Strong/1:10 (went 1:00)
25 Back flutter Fast/1:00 (went 25)
100 easy free and back
Total: 3400 yards
Yesterday I swam at Brighton Beach. It was a warm day, with air temps in the 60s and no wind, but the water has dropped to about 57. After the initial shock of getting in, swimming in it felt really beautiful and mellowóthe water was flat and very clear. I swam about 2.5K, according to the CIBBOWS distance chart. I brought a football to throw around on the beach to warm up before and after the swim, and that seemed to help keep the shivers away.
Every time I go out to the beach now Iím a little apprehensive, because I wonder if this is the day that the water will just be too plain cold for me to swim in it. So far so good, and thereís only two more weeks until the race on 11/6. I donít know if Iíll keep on going after thatóIíd like to make it through Thanksgiving, but I still feel fairly inexperienced at this cold-water swimming stuff, and just have no idea how hardy I will turn out to be.
Iím also looking ahead and thinking what mix of pool and open-water swimming Iíd like to do next year. After doing mostly pool swimming this past summer, I started OWing this fall only after realizing that there would be no local end-of-season SCM meet for me to focus on. I figured Iíd sign up for the crazy November swim that CIBBOWS was hosting, and started going out to the beach to acclimate for that. In the weeks since, Iíve really fallen in love with swimming in the ocean, and have been amazed and delighted at how much easier it seems to swim longer distances once the water is cooler. Iím looking forward to continuing swimming weekends at the beach this spring and summer, and am thinking of what races I might do once the water warms up again.
1 X 200 3:20 3:00
2 X 100 1:40 1:30
4 X 50 faster :50 :45
Three rounds. Round 1 left, 2&3 right.
1 X 200 kick 4:00
4 X 50 kick 1:00
6 X 25 sprint kick :45
1 X 100 easy swim
4 X 100 free 2:00
#1 25 fast/75 easy
#2 50 fast/50 easy
#3 75 fast/25 easy
2 X 100 swim down 2:00
4 X 100 best stroke(no free) 2:20
Swim same as above.
2 X 100 swim down 2:00
5 X 50
from the blocks. 25 sprint and turn, easy back.
WARM DOWN: 4 X 50 easy 1:00
12 x 25 Kick :45 every 4th sprint
6 x 100 50 DR/50 Swim.
2 catch up with stick, 2 catch up, 2 1 arm
10 x 100 1:35
1,3,6,8 1st 25 Hard
2,4,7,9 4th 25 Hard
5 & 10 1st and 4th Hard
2 x 300 4:30 I did good on the first one coming in around 4:10. The second one was closer to 4:20 and hurt like hell.
500 fin kick
Cool Down300 EZ
Next/Last USAS meet starts Friday.
No lane ropes in today and whoever removed them, removed them randomly, so when we showed up it wasn't even obvious if we should try to put them in widths or lengths. The bulkheads were set for either. Did widths thus no blocks.
I was achy before practice, no good idea why, but my left shoulder is still bothering me. Everything else got worked out.
- 300 swim
- 300 back
- 5x100 drill swim
- 200 fast (2:13)
- 4x50 kick ez
- 200 back
- 4x50 fast (:32?*, 29high, 29high, 29high)
* Coach was standing in front of my clock, but it didn't look good
- 200 kick
- 4x50 back
- 4x100 on 1:20 (just make)
- 300 back/free
Took it pretty easy for most of the workout. The fast stuff was pretty disappointing.
I can't say I am excited about this meet. It is a fast pool, but 13+ will be in the deep end and <13 will be in the shallow end. Thus no seating space, 2 lanes for warm up cool down during the meet. My events are in the middle the event line up.
My plan is to warm up at Lifetime Sat and Sun morning then head to the meet after it has started hopefully getting there not too early before my event.
My allergies NEED to GO AWAY!
Took it easy today, tried out a new pair of goggles to see how they would help my body position. I got big eye circles now.
500 Free kick w/fins every 3rd 25 fast
500 Free kick w/snorkle & fins alt streamline & rotation by 100
200 Free w/fulcrum didn't like this toy
50,100,150,200,200,150,100,50@ :45 Base per 50 Free W/paddles & bouy
300 Free easy
Total 3500 yards
Got in a quick workout Saturday morning as follows:
200 swim, 200 pull, 200 kick
8 x 50 back pull with paddles on :55
4 x 50 AFAP free with fins on 1:15
4 x 25 fly with fins on :45
Dispite feeling like I am hacking up a lung yet another day of great swims for me.
My 100 Fly was a 1:22.81 an all time best time for me as a masters swimmer.
My 50 Free was a 28.93 a great swim for me especially since my last outing was a horrid 32
Total yards 1500 with warmups/downs.
GMU Sprint Classic:
Journeyed to my home pool for the annual Sprint Classic hosted by GMU. I wasn't sure what to expect from this meet, but I am thrilled and relieved at how it went given recent circumstances. The lovely Eney Jones predicted a "dead cat bounce," [ame]http://en.wikipedia.org/wiki/Dead_cat_bounce[/ame], and that's pretty much what happened. I just hope I can avoid further ensuing decline.
50 back, 28.1
I was absolutely shocked to see this time. But it was one of the rare instances where I executed almost perfectly -- start/turn/finish/SDKs were all very solid. My turn was especially sharp and (unlike LCM Zones) my turnover felt fast and smooth (though I was underwater for 14-15 meters each length). I have changed my backstroke start slightly, apparently to good effect. Instead of pulling up and in, I'm just pulling up and keeping my head straight. I think I get into the water slightly faster this way and am slightly shallower.
This time is faster than I swam at the Sprint Classic last year in a B70 (28.55) and faster than I swam tapered in Atlanta in a Jaked (28.3) Of course, I did forget my nose clip in Atlanta -- not today!
Honestly, I think this is my best swim of the entire year.
3 out of the last 4 of my fastest 50 backstrokes have been in this pool. Coincidence?
50 fly, 27.8:
This race was not as well executed, but I'm still very pleased with the time. My breakout was subpar, possibly because I hadn't pre-determined how many SDKs to take. But Coach Cheryl said my turn was excellent and that I pulled ahead with my SDKs. I tightened up the final few strokes and had an unfortunate long glide to the finish. Still, this time is only .2 slower than I swam last year in my B70. I only took a breath at the turn and one breath on the second length.
50 free, NS
Didn't swim this event. I was tired and shaky after the 50 fly and couldn't get my heart rate down fast enough. (There weren't that many heats between the 50 fly and 50 free.) I think scratching was a smart move.
Battle of the Drop Dead Sprinters:
Most fun part of the meet. Everyone swims 4 x 25. Winner is determined by place. This year, points were given for 5 places, 5-4-3-2-1.
25 back, 13.3
Nailed my backstroke start. Speedo said I had a nice underwater. This time is .4 seconds faster than last year in my B70. .4 seems like a awfully lot in a 25. I seem to recall my start wasn't very good last year. Finished 1st.
25 breast, ?
I honestly can't remember my exact time. I think it was a 16.5 (?), which is way way slower than last year's 15.69. I've always said that the speed suits made the most difference for me on breaststroke. This is further confirmation. I also went a bit too deep on the start and had a slight float up. I seem to do this frequently in the evilstroke. Finished 6th.
25 fly, 12.6:
Everything went perfectly and, unlike my 50, I nailed my finish. I just out touched a real speedster, and it was only because I beat her off the blocks. This is the same time I went last year in my B70. Finished 1st.
25 free, 12.2:
Ugh, the starter held us forever. I got off the blocks slowly and was kinda bummed. Was .2 slower than last year. Finished 4th.
In the end, I defended my title as the Fastest Woman in the Water, but it was very close. Lots of fast chicks in the pool this year. I got a nice USMS shirt as schwag. And congratulations to The Little Devil Roddin, who had blazing fast 25s and captured the Fastest Man in the Water award.
Congrats to Speedo "no SDKs for me," for winning the 50 free in a close race!
As always, so great to see all PV folks, including the Roddin baby bump.
I had no expectations whatever for this meet. So I'm happy to come away with a pair of good times in my best events. I guess I did enough speed work in the last couple weeks to keep the fast twitch muscles sharp. Now to start re-training and get back in shape for 100s as well.
Already feeling a bit sore ...
Updated October 24th, 2010 at 09:45 PM by The Fortress
Yesterday evening I walked over to Asphalt Green for a small, quick swim meet. It had been an unsettling day, in part because of the sad and shocking news about Fran Crippen. Our meet began with a brief announcement and a moment of silence for him.
I just swam 2 events—here’s how they went:
200 scm IM
Seed time: 2:52.25
Swam: 2:51.27 (39.19, 43.67, 49.35, 39.13)
Those splits are hand-timed. This was a well-executed race and seemed like about the best time I could swim right now. I was happy to swim an in-season scm time that beat my most recent tapered lcm time of 2:53.45. Looking at those lcm splits (39.5, 43.5, 51.0, 39.5), I see that the 2 swims are very similarly shaped, with the breaststroke a tad faster on the more recent swim. I’ve been working on my breast technique and would like to attribute the difference to that, but it might well have more to do with having the extra breakout from the scm turn, and that making more of a difference on BR than on the other strokes.
Addition: Actual splits were 38.84, 44.32, 49.30, 38.81
100 scm BK
Seed time: 1:18.81
Swam: 1:18.02 (38.33, 39.69)
This was also a well-executed race. I was very happy with my start, although we were held for as long as I’ve ever witnessed on a back start. I really love the FINA-wall touchpads they have at AG, which are quite sticky. I popped up a bit too much off my 3rd turn. Again, my time beat my lc tapered time of 1:18.40 (38.27, 40.13). Since my best LC and SCM times tend to be fairly close, I took that as a good swim.
I scratched the 400 IM. The 2 previous swims had both hurt a lot, and I felt like I’d done all the brave swimming I had in me for the evening. If you’re not prepared to swim bravely, a 400 IM probably isn’t worth doing.
This meet was in one of my home pools, and it’s always nice to race in a facility you know well. We never swim scm there, though, so it was a little disconcerting to have the bulkhead in an unfamiliar place, both in relation to the pool bottom and ceiling. On the last two legs of my IM, I found myself really resenting that extra 2+m of floor every time I swam over it!
One really great thing at this meet: It was deck seeded, but once the heat sheets were printed and posted one of the coaches running the meet took a sheaf of them up to the pool balcony for the spectators. My husband really appreciated being able to follow the action and knowing when I would be swimming. Masters swim meets don’t draw many fans, so it’s nice to see the few that show up treated well.
Updated October 26th, 2010 at 11:04 AM by swimsuit addict
DOUBLE FAST Fri Oct 22nd, 2010
didn't get around to blogging this yesterday
Opted to sleep in this a.m.
skipped Saturday practice
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throat & left middle deltoid still a bit sore
noon to 1:15
UT Swim Center main pool
swam beside james jon ned
wore yingfa jammer
4 x 200 fr 50 k 50 dr
stop at 12:20
4 rounds of
50 70% on 1:00
50 80% on 1:00
50 90% on 1:00
1:00 extra rest
50 100% for time
100 easy on 3:00
100 fast on 2:00
100 easy on 3:00
round 1 fl 25, 100 fr 54 high
round 2 bk 26 foot cramp, 100 bk 56
round 3 fr 24 high, 100 fr 56
round 4 kick 25 foot cramp, 59.6
(rested extra 5:00 before 100 k)
Got no sleep last night since all I did was cough all night long. So I got up at 5:30 had to meet with someone to give a ride to the meet.
During warmup I felt ok be felt significantly slower than Friday night.
First up was the 200 Fly normally my time hovers around 3:15 but this time I went a 3:11.22
My 500 Free I was determined to do better than Friday nights splint and much better than my last swim which was horrid. Went a 6:20.78 for this outing which ranks in my top 5 swims ever.
Total 1500 yards with warmups/downs
300 swim back and free
4 x 75 Back/1:30 - 25 R Fist, L normal - 25 L Fist, R Normal - 25 Full Stroke
(was doing these around 1:08-:10)
4 x 50/1:00 - Last 12 1/2 Fast Kick
(did back on these was going around 43)
4 x 50/50 desc Free
(went from 40 to 35)
20 x 50
1/1:20, 1/1:15, 1/1:10, 1/1:05, 1/1:00. 1/:55, 1/:50, 1/:45, 1/:40, 1/:35
- On 50's
- No breath first 2 strokes off breakout
- No breath last 2 strokes into turn
- No breath first 2 strokes off push off
- No breath last 4 strokes into finish
1 x 300 smooth
(I managed to stick with the breathing pattern through most of these. I normally breath after my 2nd stroke anyway so I tried going 3 off the walls. Coming into the wall is another story. But I managed to stick with the plan for most of it.
Times were around 35-37 for most of the set until the end where they slowed to around 40 for the last 2. I missed the :40 send off both times and went on :45)
12 x 25/:40 fast Dolphin Kick with Fins under water
with monofin on these going on my back on odds, and on my belly on the evens. times were under 15 for all. My calves cramped on #9 so only did 10)
12 x 25/45 No Fins - Very Strong - at least 12.5 yards under water
(doing these around 30 at first but was going faster at the end of the set, under 25. Did these the same way as on the previous set, odds on back, evens on belly. Did most with dolphin kick on the underwater then flutter on back on the surface to finish. Did a few with flutter kick all the way and I think I'm faster underwater with flutter than dolphin)
1 x 600 Pull w Paddles, Fins and Snorkel - Negative Split
(I did this with snorkel for 200, I dropped the paddles at 500 because my shoulders were bothering me. I averaged about 1:25/100 for the swim)
did 100 easy free & back
Total: 3850 yards
On Wednesday, finally got to run after a 7 week break. Broke my toe 7 weeks ago, so I've been careful not to do too much of anything that would delay the healing process. The weather was beautiful, so at lunch, did a 3 mile trail run where I alternated running 5 minutes with walking 2 minutes. Took it pretty easy and finished the run in 30:53.
Still trying to get my motivation to do some solid swimming. The yardage is definitely not there, but took qbrain's advice and did one challenging set in the workout:
300 - 100 rt. arm fly, 100 lt. arm fly, 100 alterate 2 rt/2 lt.
4 x 100 fly kick with board (no fins) - try to hold 1:30 or better
4 x 25 underwaters on :45 - did SDK on back with fins
4 x 25 fly - no fins on :45
Really surprised I made the 100s on 1:30 or better. Definitely took some work. I do have to say, however, that the 4 x 25 fly felt terrible. This may be what motivates me to start doing more. My stroke felt ineffective and weak. Not good when one is just talking about a 25!
With as bad as I was feeling all day I really expected to do poorly. I am tired of coughing all the time and ready to be normal again.
My first swim was the 1000 Free and I broke 13:00 which I did not expect for today. I could see my split at the 500 and it was 6:29. I thought not bad but I didn't think I could negative split my back half of the race. I came back in 6:30 for a time of 12:59.57. Only 9 seconds off my time from last year when I was healthy.
with warmups and warmdowns the total for this session was 2500 yards
10 x 25 shooters w/fins
16 x 25
odds = EZ speed fly w/fins
evens = EZ
-- Took 6 SDKs + 4 strokes per 25. That seems better than usual, but I was stretching it out.
4 x (25 AFAP + 75 EZ)
I felt sharper than yesterday. Still hacking, but slightly better. Apparently no one is really aware that SpringHill Rec has reopened, as it's still blissfully empty with cooler water. Looking through my blog, I can see that I haven't done a hard workout since my LT death set with Speedo on Sept. 30. So it looks like a full 3 week sickness taper for me! At least I've managed a modicum of speed work recently.
My neck is still wrenched. But I got a 45 minute emergency appt with my massage therapist, which I am dashing off to shortly.
Cough, cough, cough. Bring it!
I am planning a rest/taper for our SCM meet Nov 13/14. We'll drop the yardage back a bit this week.
1 X 250 4:00 3:45
1 X 150 2:30 2:15
1 X 100 1:30 -
Three times through. Round 1 intervals left, 2 and 3 right.
8 X 100 free 1:45
swim 1-7 at 85/90%. #8 @ 100%.
2 X 100 swim down 2:00
3 X 100 kick 2:10
4 X 50 kick 1:00
8 X 50 1:15
Swim all at 85/90%.
IM'ers: 2 of each.
2 X 100 swim down 2:00
8 X 25
odd: build to race finish.
even: sprint, from the blocks
WARM DOWN: 4 X 50 easy 1:00
600 Swim FR/BK by 100
1 x 200 IM 3:50
2 x 100 IM 1:50
4 x 50 IMO :55
8 x 25 IMO :28
On the IM I did 40fly then switched to 3-4fly free to finish out. Still happy with it after the set.
1 x 200 3:10
2 x 100 IM 1:35
4 x 50 IMO :45
8 x 25 IMO :22
400 FR I did mine in 6:00, I was happy with that.
Swimming with an ex college swimmer, she pushes me on. I wrote this workout 5 secs faster per 100 than I normally do it, and managed to get it all done. I lifted after...I am done!
300 swim back & free
3 x 100/1:40 smooth build
(did all free, around 1:22)
1 x 200/4:00 smooth
(did on side with snorkel - 3:50)
2 x 150/3:00 build
(on back - went 2:20, 2:15)
3 x 100/2:00 desc
(flutter w/board, went 1:22-20 on these)
4 x 50/1:00 strong
(on back - went 35-37 on these)
300 swim free - 200 pull free - 100 drill - 50 scull
100 swim back - 200 pull back - 200 drill /swim by 50's
2 x 100/1:45 smooth
Total: 2950 yards
The day is nearly upon us. The 17.5 mile (as the crow flies) event that was scheduled for the 16th of October had to be rescheduled due to atmospheric conditions that produced high winds and waves. Historically, this is not an uncommon occurrence for the middle of October in NY, and the NYC Swim Ederle event has seen a fair amount of adversity. To date, only 50% of those who have started the swim have touched Sandy Hook and the percentage of swimmers who have withdrawn before the start is quite high as well. There are many reasons for this, but the two most common are scheduling/rescheduling issues and unfavorable conditions.
I am happy to report that the rescheduling of this years swim has not been the cause for any withdrawals and all 10 of us will splash tomorrow morning, including Michael Miller who has traveled from Hawaii to swim in the not-so-tropical NY/NJ harbor.
The water temperatures continue to drop under the influence of cold nights and diminishing daylight and where we were seeing 64 degrees at the Battery last week, it is now reading below 60.
Clare and Sharoz will be on my boat, and Michael Hayes will be paddling alongside me.
The course will start at the Battery and head east through the Buttermilk Channel (between Governors Island and Bklyn); follow the Bklyn shore past the Gowanus Canal (insert Jimmy Hoffa joke here) and under the Verrazano Bridge before heading west to Sandy Hook.
Splash Time: 10:10 EST
track swimmers: http://www.nycswim.org/Event/Event.a...&from=swimmers
Updated October 22nd, 2010 at 11:59 AM by chaos