The final time on the 800 Free was 11:57.86 from Friday. I got a in a 1000 warm up this morning and started with the 200 Free in 2:46.19 and finished with a 50 Free of 33.56 that was not too bad for me. Then a nice 250 warm down to make an even 2000 meters today. Tomorrow will be a day off since the pool is closed.
The rain is putting a serious damper on my plans to get outside this weekend. Run for tomorrow looks pretty much out. Don't want to drive 1.5 hours to run in a thunderstorm. I'm opting instead to sleep in tomorrow. Got a workout in the weight room this afternoon: Lat pulldowns - 110 x 10, 130 x 8, 150 x 6 Military press - 2 sets of 40 x 12 Tricep pulldown - 2 sets of 40 x 12 Alternating Hammer curls - 2 sets of 15 x 10 Hip adduction - 2 sets of 130 x 12 Hip abduction- 2 sets of 110 x 12 (I was a little sore from doing these the other day, so I had to go down 10 lbs.) The below set was harder than I thought it would be. I didn't rest between the push-ups and crunches, so that could be the reason. 5 push-ups with bosu ball 50 bicycle crunches 10 push-ups with bosu ball 50 good morning darlings 15 push-ups with bosu ball 50 crunches with Swiss ball 10 push-ups bosu ball 50 good morning darlings 5 push-ups with bosu ball 50 bicycle crunches
Bleeeeeeeccchhhhhh! I started feeling yekky about 1 a.m. It was probably all the GARRETT'S BUTTERED POPCORN I ate on the way home from Chicago. (that was after a Gino's pizza splurge and a couple of my favorite brownies from Foodlife Court so I deserved it!) I made myself go to swimming practice this morning in hopes it would resolve the problem. I do feel a little better but not 100% yet. Here's my 2nd outdoor LCM practice at Forest Park this year: --Warm-up-- 200 Freestyle swim 200 Backstroke kick w/fins 200 IM 2 X 100 Stroke (Back and Fly) --Main Set-- Super 1500 Pyramid 500 Free----30 sec rest 400 Free----30 sec rest 300 Free----25 sec rest 200 Free w/ paddles---20 sec rest 200 Free Plain----20 sec rest 100 Free w/paddles---15 sec rest 100 Free Plain---15 sec rest 12 X 50 (in sets of 4, IM Roll-- on 1:15) ----Cool Down---- 200 easy swim free 3,400 LCM I'm going out to work in the yard/pool and listen to Indy 500. One of my good friends daughter is going with Graham Rahal. He's in 5th place right now!
I was up pretty late last night watching the Star Trek movie. (Yes, I'm a trekkie and in touch with my inner geek.) But I was woken up early by loud children so made it to my team workout for my first LCM practice of the summer. The pool did seem, er, quite long. But it was nice to not be flipping all the time. Unfortunately, my husband left for a trail run with my swim backpack in the car. So I took Mini Fort's backpack. No nose clip, so I couldn't try LC shooters. I did notice that her GCG goggles didn't fog up nearly as much as my speed sockets. We did this: Warm up: 900 choice (did about 600) 15 squat jumps hold the plank 1:00 tricep passes w/med ball some other dryland I forgot (I only did the squat jumps as I was sore from weights and arrived late.) 600, done as 3 x (150 pull + 50 scull) Main set: 22 x 100, done as: 3 x 100 IM @ 2:00 (fly/back; back/breast; breast/free) 4 x 100 kick @ 2:10 @ 70% 3 x 100 stroke @ 2:00 (did back) 3 x 100 kick @ 2:10 @ 80% 3 x 100 IM @ 2:00 2 x 100 kick @ 2:10 @ 90% (did dolphin kick w/MF on back on these. went around 1:10s.) 3 x 100 stroke @ 2:00 (did back) 1 x 100 kick @ 2:00 @ 100% (did backstroke kick with fins. went around 1:10) 200 C/D Total: 3600 meters ~~~~~~~~~~~~~~~~~~~~~~~~ LC fly after weights blows. I feel like I'm in pretty decent aerobic shape for me. But I doubt I could make it through a 100 LC fly the day after weights. Just too broken down.
Half of the 1-1/2 hour lap swim is spent coaching my triathletes. That leaves me 45 min to do a very short workout. SCM 300 swim back and free 200 kick rev IM order 300 pull w/ p&b Free drills (2 x 25 of each): 1. kick on side (look at bottom, rotate head to breathe): do 1 x 25 on each side 2. 10 kicks on side, 3 strokes, 10 kicks: work on rotation 3. pull with buoy: keep the elbow above the hand 4. swim free, drag fingertips (keep elbow high on recovery) 5. over kick (8-12 kicks per stroke cycle): really burn the legs swim 4 x 50 free on 1:00 descend 1-4 (finish the stroke past the hips) 6 x 25 on 1:00 with MF: #3 and #6 FAST; keep the others moderate, working on keeping the streamline long and tight (didn't have MF so used zoomers) Swim down 150 easy free/back Total: 1550 meters Pool is closed Sunday and Monday so no swim again until Tuesday.
Just 3 days away from being 43! I feel like I am in better shape overall than I was one year ago and definitely in better shape than I was when I hit 40. I'm going to be getting a physical in a week, so hopefully I will be better internally than I was one year ago. Last year, I was borderline anemic and my cholesterol was a little bit higher than I would have liked it to be. Hit the pool for an easy 2,000 yard swim: 400 warm-up 4 x 50 kick with 15 seconds rest 4 x 50 - 25 rt. arm/25 lt. arm fly on 1:00 3 x 300 hard flutter kick with boards + fins with 30 seconds rest in between each 300 100 easy 4 x 25 AFAP fly on :45 100 easy 2,000 SCY Early in the evening, ran 3.7 miles at an easy to moderate pace (31:56). Still planning to do a test run either on Monday, Tuesday, or next Saturday. Am leaning toward a 3 mile timed run on Tuesday (my birthday). On Monday, there is a 10k about 1.5 hours away. It is one of the hardest 10ks around. Weather is iffy and race starts at 7 AM, so not sure about that one. Next Saturday, there is a 5k nearby. I'm a little iffy on that one as I have Athens a week later and while I am not going to taper, an all out effort just one week before could really take it out of me.
Sat May 23rd 2009 following A&M senior circuit where Dara Torres is swimming NEXT MEETS Thu June 11 - 14, 2009 Senior Circuit #3 Austin, TX Events Entered: 04 400 Freestyle (2) 5:07.03 scy 500 fr 10 050 Freestyle 24.50 LCM 14 200 Freestyle 1:50.70 scy 18 200 Backstroke 2:21.04 LCM 20 100 Butterfly 51.80 scy 28 200 Individual Medley 2:24.08 LCM 34 050 Breaststroke (3) NT No Time in Data Base 38 050 Butterfly (3) 51.80 scy Fri July 18 - 19 2009 USMS South Central Zone Long Course Championship Meet Woodlands, TX TODAYS SWIM PRACTICE LCM 6:30 - 8:00 chris Coached TSC main pool diving well swam with tyler, jon, nate ned marcio & larry warm up LCM 150 fr 50 bk 150 fr 50 bk 200 k 150 fr 50 bk 4 x 400 desc on 6:30 went 4:52 on #4 4 x 50 fl desc on 1:00 went 29 3 x 300 fr desc on 5:00 went 3:42 4 x 50 bk desc went 31 2 x 200 k did fly kick no board went 3:13, 2:46 2:46 is my fastest 200 k in practice ever 4 x 50 br went 36 50 easy 100 free strong went 1:03 50 easy
Weights: tricep press, 60 x 1 x 3, 65 x 1 x 3, 70 x 3 x 8 dead lift, 125 x 3 x 6 hi row (Hammer), 140 x 1 x 3, 160 x 1 x 3, 180 x 3 x 8 external rotators, 10 x 2 x 15, each side back lunges w/10 lb DBs, 1 x 20 side lunges w/10 lb DBs, 1 x 20 goblet squats, 40 x 3 x 15 (was going to do front squats, but couldn't remember the precise hand/wrist position) elevated crunches w/med ball, 2 x 25 incline crunches w/12.5 weight overhead, 2 x 25 decline reverse crunches w/12.5 weight held by feet, 2 x 15 push ups, 2 x 25 held the plank for 1:30 recline pull ups (body rows), 2 x 12 (put my feet up on an incline bench and used a bar) chin ups, 1 x 10 (did these on the way out, almost forgot) 5-10 minute stretching ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Back from Nationals in NJ and a LOT of driving yesterday. But it was great fun, even though Fort Son's team (varsity lightweight 4) got "owned." (I won't use the word he used. lol) Still, I think he had a pretty exciting season for a novice rower. Couldn't help but notice, but there were some super buff studs there. First three weights listed were all PRs for me. I used the long bar and put the weights on for the first time today for the dead lift (now that I know the darn bar weighs 45 pounds). The bar felt bigger than the barbell I had been using. I felt like my hands were slipping and I couldn't get a good grip on the bar ... The house is loaded with relatives and kids. Went to lil Fort's soccer game after weights and will now hang by the pool today. Hopefully, I can make my team practice tomorrow ... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Amanda Weir on Kicking: I was reading Splash Magazine last night, and in particular an article about Amanda Weir. She said she spent a year kicking in shoes in an effort to improve her kick in the freestyle events. I know people that have used shoes periodically (She Puff), but not regularly. Seems like that would be hard on the shoulders too. She also spend some times kicking with fins, particularly to work on her dolphin kicking. One of her fav sets is 10 x 100 where she does 6 kicks, 8 kicks, 10 kicks, all UW by 25s. I think I'll give this set a whirl, though I imagine that last 25 is just a *bit* hard for us mortals.
Updated May 23rd, 2009 at 02:36 PM by The Fortress
22 may - Gym - Dryland I don't care what Bill Sweetenham said, I need more strength conditioning! Assisted Pull-ups/Dips (120) 2x8 Hang 45 (1, ouch) Did everything 3x15 Ball crunches/extensions 3x15 Medicine Ball throw downs 18 per routine (3) 23 May - 7:15- 8:30am UMHS Stole this Recovery workout from floswimming.com 4x25 Hypoxic 0 breath 5 300 K/D/S 4x25 0 3 breath 300 K/D/S 6x25 0 4 breath (breathed on left side) 300 K/D/S 6x26 0 2 Breath 300 K/D/S For the 1,2 &4 th Kick - 50---On Side -One arm extended on pull buoy w/ fins (switch sides at the 25) 50---Drop pull buoy, keep leading arm extended Drills - FR---25 Doggie paddle/25 Gallop= 3 Left, 3 Full, 3 Rt, 3 Full/25 One Arm; 12.5 Left, 12.5 Rt/25 Fist, Flip turn straight into 100 FR, concentrating on blending the above drills Bk---Did 50 Kick left side, 50 Kick right side. Drill 25 One arm Left, 25 One arm right, 50 Gallop (3 Left, 3 Full, 3 Right, 3 Full) I needed a recovery, this week has been tough. No intervals on this recovery, just time to stop and think about stroke.
Up at the crack of dawn! Ran 45:00 in the crisp sweet smelling morning air! We're going to Chicago today for some relaxing, eating, shopping, and a trip to Shedd aquarium! Yesterday's Solo Swim @ LA Fitness: WARM-UP SET: 200 Freestyle 300 Choice Stroke (backstroke for me) 2 X 100 Stroke (Breastroke, butterfly) MAIN SET: 12 X 200 Freestyle (I thought I was going to hate this but I got feeling smooth/good and descended all my times) I did the first 4 on 4:00 interval, second 4 on 3:45 interval, and third 4 on a 3:30 interval. SECOND SET: 10 X 50 Freestyle on :55 interval (alternate paddle use) COOL-DOWN: I ran out of time so I did an easy 100 IM and crawled out! 3,700 a good freestyle workout for me! I always feel good the day after I swim long non-stop freestyle; not sure why. Off to Chi Town....maybe I'll see Vive Bene out on the Ohio Street Beach!?
Well, my planned workout of 3,000+ yards got cut a little short. Ended up doing just 2,200. Did one of my favorite drill sets for getting my technique together on freestyle: 3 x 300 free drill with 45 seconds rest between each 300: 75 -3 strokes/12 kicks on right side/3 strokes/12 kicks on left side; 75 - 3 strokes/6 kicks; 75 - 3 strokes/3 kicks; 75 - regular free Hit the track this evening for some speed work: 1 mile warm-up in 9:00 1600 meters - alternating an easy 200 meters with a hard 200 meters (held 200s between 37 and 42) 1600 meters - jog the curves and stride the straights 1/2 mile cool-down A little bit of speed work hurts worse than running 9 miles at an easy pace, but I figure it is good for technique and good conditioning. The mile where I did the 200s took a good bit out of me. Didn't have as much left for the strides as I had hoped. I am hoping to do a running event sometime in the next week either on Memorial Day, my birthday, or next weekend. Sent my entry in for the Athens meet. Should be interesting. I'll probably embarrass myself there enough to motivate myself to get in much better shape for Nationals.
Updated May 22nd, 2009 at 10:46 PM by elise526
Got a good 900 in for warm up. Felt fairly good. The race itself I may have taken out too fast but I won't be sure until I see the splits. Since I had McKaylin my 11 year old swimmer and Jennifer my 16 year old in my heat I could not see how Jennifer was doing since she was on the other side of the pool. McKaylin was right next to me and she did a fairly good job keeping close to me. I have actually never done the 800 free, only the 1500. So I did beat my split from my 1500, by going an 11:57.?? It was only showing my time until McKaylin came in at the 12:27.?? then came Jennifer. Not bad for an old lady. The kids were complaining about their shoulders hurting so I told them to warm down. We went a 300 and then it started raining so we got out and got dressed. Total 2000 meters
500 W/U 4 x 100 BR Pull :20-30 RI 4 x 100 BR Kick :20-30 RI 4 x 100 BR Pull /Fly Kick :20-30 RI 2 x 100 BR 2:15 4 x 50 BR 1:30 4 x 100 BK Kick-roll (fins)/Swim by 50's :30 RI 4 x 50 Canoe drill (if I did it right?) :30 RI 4 x 50 Swim (I still suck) :30 RI 4 x 50 EZ Very tired.
Updated May 22nd, 2009 at 10:20 PM by SwimStud
entered the following events for the Texas Senior Circuit Senior Circuit Long Course #3 Meet in Austin, TX on June 10 - 14, 2009 LCM some of my entry times are SCY because each event has to have proof of time Events : 04 400 Freestyle (2) 5:07.03 scy 500 fr 10 050 Freestyle 24.50 LCM 14 200 Freestyle 1:50.70 scy 18 200 Backstroke 2:21.04 LCM 20 100 Butterfly 51.80 scy 28 200 Individual Medley 2:24.08 LCM 34 050 Breaststroke (3) NT No Time in Data Base 38 050 Butterfly (3) 51.80 scy
Updated May 22nd, 2009 at 11:38 PM by ande
11:00 AM to noon at the Downtown YMCA (SCM) coached by Jann. Warmup: 400 free 200 IM drill Main Set (work on great form and don't worry about speed): Twice through: 1x150 free on 3:00 2x75 stroke on 2:00 2x75 dolphin kick on 2:00 6x50 free on 1:00 (I did odds back :-)) Warmdown: 400 free - alternate 100 swim/100 6 kick and roll 2500 meters Notes: I am down to two practices left after today's, so I was kind of sad. These intervals were not hard, but coaches instructions said good form and no speed worries. I tried to get that easy speed feel for backstroke. I felt like I was getting it a couple of times, but I still need to work on my endurance quite a bit. Back requires more kicking for me to keep a strong stroke. I'm just ecstatic that I am actually able to throw in some back from time to time on freestyle intervals!
Updated May 26th, 2009 at 09:26 AM by Iwannafly
Slept in alittle and by the time I arrived at the pool I was the only one there, but by the time I left it had filled up again. Since I have the 800 tonight I was just swimming very easy so this is nothing to really emulate. 1000 free as 200 swim/pull/swim/kick/swim 500 Free kick w/fins & board 5x100 Back drills w/fins #1-streamline kick #2-fashion model back #3-kick with partial recovery #4-underwater recovery 50 rt/50 lt #5-full back 500 Free pull w/small paddles & bouy 5x100 Free #1,3,5 swim #2 finger tip drag #4 straight arm Total 3000 meters
SCM, Solo Warmup 300 swim free 6 x 50 kick RI :10 Drill 8 x 50 as 25 drill/25 swim; odds stroke, evens free 8 x 25 free as: #1-3 12.5 fast/12.5 easy #4 easy #5-7 12.5 easy/12.5 fast #8 easy Main 4 x 50 strong on 1:30 1 x 200 swim on 4:00, easy 4 x 50 on 1:20 1 x 200 swim on 4:00, easy 4 x 50 on 1:10 1 x 200 swim on 4:00, easy (went :37-:38 on all 50's) Cool down 4 x 50 choice on 1:15 2600 meters
Fri May 22nd, 2009 did some FR w FK today [ame="http://forums.usms.org/showpost.php?p=181479&postcount=34"]my coach whitney is at USMS SwimFest '09 [/ame] NEXT MEETS Thu June 11 - 14, 2009 Senior Circuit #3 Austin, TX Fri July 18 - 19 2009 USMS South Central Zone Long Course Championship Meet Woodlands, TX TODAYS SWIM PRACTICE LCM 6:30 - 8:00 whitney Coached TSC main pool diving well swam with tyler, todd, mike varozza, doug nate, chris, marcio & larry warm up LCM 15 minutes choice did 50's on 50 MAIN SET wore B70 400 fr fast on 10:00 from a dive went 4:41 swam easy 150 5 x 200 fr fast on 4:00 went 2:13 the 1st one thought we were only doing one worked it way too hard went 2:24, 2:22, 2:21, 2:19 10 x 100 fr fast on 2:30 ave 66 or 7 went 61 on #10 100 fr easy 50 fr fast went 27 50 easy 50 fl fast went 26.9 150 easy
Updated May 22nd, 2009 at 11:44 PM by ande
I went to Toronto to swim in the Canadian Masters SCM championships. Seven days before we had planned to go, my partner of 10 years told me that she is leaving me. No matter how much I begged, pleaded and cried, she would not go to joint counseling. She said she was unhappy and just had to get out of our relationship. Three days before I left, I found out there was another guy in the picture. Not only did she time her announcement in an attempt to ruin this meet for me, I found out later that she had invited this miscreant to our house for a party! I remember giving him a beer and making him feel welcome. Talk about being humilated in front of my friends and family - and not finding out until after the fact. I was completely blindsided by these horrible events. It's no fun to try to race with a broken heart. I lost 10 pounds and my swim skin did not fit - it let water into the suit while I was swimming. I could not sleep soundly - waking up with night terrors or panic attacks. I was exhausted and could barely eat. My usually hearty appetite was replaced with the sensation of eating tastless cardboard. All the classic signs of depression. With the amount of stress hormones in my blood, I probably would have flunked a drug test! We have been going to swim meets together for as long as we have been together. I really missed her and found myself saying "what would she do if she were here - and she would have really like this or that". Useless thoughts, but in times of stress, your mind has a tendency to get stuck in these weird cognitive loops. I wish to thank Karyln Pipes-Neilsen and Don Graham for taking me under their wing during this meet. Their fellowship, sympathy, kind words and insights were particularly comforting. Everyone knows KPN and what a wonderful swimmer she is. Some people are jealous of her accomplishments, her enthusiastic joyful manner and her perfect lifestyle - globe trotting to put on swim clinics, living in Kona and just unbelievable talent. Well, I'm here to tell you that she has a heart of gold to go along with all of those other attributes. She is a great listener and she had a lot of insight into my problems. As I got to know KPN, I found that she is a really special human being who has overcome a lot of difficult life challenges. She is a true champion in every sense of the word. Don Graham has been a long time rival in the backstroke and IM races - he is primarily a butterflier (and a pretty good one at that). I really did not know him very well until this meet. But once I told him a little about what I was going through, he immediately opened up and let me pour my heart out. Don had some of the most insightful and thoughtful words that gave me great comfort. Without the help of these two very special people, I don't think I would have made it through the meet. Now that I'm back, I have many questions and no answers because the only thing she wants to talk about are financial arrangements. It is very painful and difficult to even see her at the pool. Unfortunately, the only time I can train is when the masters swimming team is in the water. I'm going to try to swim as far away as possible, but it will still be very difficult. Eventually, I will get through this and I know there is always another swim meet.
Thursday Swim: 30 minutes in Lake Barcroft in Falls Church (with a friend who lives there and has a pass so it's legal!). Used a full sleeve wetsuit thinking it would be cold. The temp really wasn't too bad. I am no longer worried about being too cold at my 1 & 2 mile non-wetsuit swim races this weekend. The water was great to be in, but once we turned around the sun was right in our faces. I tried swimming without goggles because I could actually see more when I sighted, but most times all we had to sight off of was the sun because we were headed straight for it. I felt great in the water, like I was just gliding effortlessly through it. Looking forward to the Reston swims on Sunday!
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