Sunday Sep 4th 2011 Postal 5k
Sat Sep 3rd did not swim took the day off
I've been sick this past week,
stayed out too late last night, but decided to go ahead and do the 5k
swam steady but didn't kill it.
Took 2 20 breaks At 2400 & 4k
Tyler timed me using his cool iPhone app & emailed
Pool: Texas Swim Center, Austin TX
Swimmer: Anders M Rasmussen
USMS Number: 431J-02P06
Start: 2011/09/04 @ 12:08:50 CDT
Splits for Anders M Rasmussen
100 * * 1:13.04 *1:13.04
200 * * 1:17.93 *2:30.97
300 * * 1:18.15 *3:49.12
400 * * 1:18.41 *5:07.53
500 * * 1:18.38 *6:25.91
600 * * 1:17.67 *7:43.58
700 * * 1:17.78 *9:01.36
800 * * 1:17.31 *10:18.67
900 * * 1:16.84 *11:35.51
1000 * * 1:17.62 *12:53.13
1100 * * 1:16.67 *14:09.80
1200 * * 1:16.69 *15:26.49
1300 * * 1:17.48 *16:43.97
1400 * * 1:16.65 *18:00.62
1500 * * 1:16.85 *19:17.47
1600 * * 1:16.93 *20:34.40
1700 * * 1:17.40 *21:51.80
1800 * * 1:17.70 *23:09.50
1900 * * 1:17.96 *24:27.46
2000 * * 1:17.63 *25:45.09
2100 * * 1:17.48 *27:02.57
2200 * * 1:18.08 *28:20.65
2300 * * 1:18.11 *29:38.76
2400 * * 1:18.53 *30:57.29
2500 * * 1:46.46 *32:43.75
2600 * * 1:17.08 *34:00.83
2700 * * 1:18.43 *35:19.26
2800 * * 1:18.56 *36:37.82
2900 * * 1:18.65 *37:56.47
3000 * * 1:18.47 *39:14.94
3100 * * 1:18.75 *40:33.69
3200 * * 1:18.77 *41:52.46
3300 * * 1:18.96 *43:11.42
3400 * * 1:19.05 *44:30.47
3500 * * 1:18.96 *45:49.43
3600 * * 1:19.05 *47:08.48
3700 * * 1:19.39 *48:27.87
3800 * * 1:19.39 *49:47.26
3900 * * 1:19.33 *51:06.59
4000 * * 1:18.89 *52:25.48
4100 * * 1:41.75 *54:07.23
4200 * * 1:18.70 *55:25.93
4300 * * 1:19.41 *56:45.34
4400 * * 1:19.12 *58:04.46
4500 * * 1:19.31 *59:23.77
4600 * * 1:18.79 *1:00:42.56
4700 * * 1:19.03 *1:02:01.59
4800 * * 1:19.08 *1:03:20.67
4900 * * 1:18.20 *1:04:38.87
5000 * * 1:17.89 *1:05:56.76
6 x 50 single arm drill @ 1:00
10 x shooter on back
10 x 50 w/fins @ 1:15
15 burst dolphin kick + cruise kick
10 x 50 w/paddles @ 1:15
odds = front scull
evens = torque drill
10 x 50 w/kickboard & fins @ 1:15
dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
Yesterday I drove with a couple of friends up to Lake Quassipaug in Connecticut (about 90 minutes northeast of the city) for a series of open-water races. It was a pleasant and easy trip up, and once we found the lake I marveled at how beautiful and peaceful it looked. During check-in I finally got to meet Sydned from the forums, who is as delightful and friendly a person as you will find. After check-in I hung out for a bit, had some sports drink, changed into my suit (my MIMS relay partner John and I both wore our matching fish-and-cupcake suits from that event), and got in the lake for a little warmup.
The water was clear, the bottom wasn’t very mucky at all, and there were lots of palm-to-hand-sized fish swimming around in the shallows. Water temp was 73, and it felt great as I stroked out from the beach to the first buoys and back. I floated around for a bit looking at the cottages and trees around the lake’s perimeter and feeling happy about getting to swim in such a beautiful setting. I was feeling very mellow, and actually a little unenthusiastic at that point about the idea of racing—part of me just wanted to swim happily in the lake without crowds around me, enjoy the scenery, and not worry about who could go faster. When I told Rondi this, she pointed out that I could always swim well out from the buoys to avoid being in a pack of swimmers, and that made me feel better.
After a little more swimming around I declared myself warmed up and headed towards the beach. The first race of the day was also the longest, a 3-miler (two clockwise loops around a ¾-mile straightaway marked by 6 buoys, then a short finish around a dock and onto the beach). The race director called everyone into the water one-by-one, by name and number, sometimes with brief remarks. The race had 80-something swimmers, so this took a bit, but it was sweet, and since it was done for all 3 races of the day I ended up knowing a lot of my fellow swimmers by day’s end.
I didn’t quite realize before the first race that wherever I was standing while others were making their way into the water would be where I was at the start—I was assuming we would all go out further or something to line up for the gun. So at the start of this race I was more in the middle of the pack than I’m used to, and was being tentative to boot—a bad combination. I got a little pummeled by those around me before I could work my way over to the edge side of the field. Once there it took me a ways to start feeling calm and content in the water, but once I did I started passing all those who had started the race so aggressively—I think I passed about 20 swimmers on the first 3/4 –mile straightaway, and was able to cut gradually into the turn buoy and make my way around it without having anyone right with me.
Once around the buoy, I passed a few more swimmers, then caught up with a couple of other women. I swam between them for a while, but was having more contact than was comfortable with the woman on my left. I couldn’t go any further to the right, since there was a swimmer there, so I sped up to try and get clear of them. That got me past the swimmer on my right, but the girl on my left stayed with me. The buoys were on my right, though, and as we approached the next buoy I had to choose between being more forceful about making enough space for myself to avoid a buoy collision, or simply dropping back and putting myself on the other side of my companion. I chose the latter, and was more comfortable swimming out a little further from the line of buoys with my fellow swimmer on my breathing side.
Soon after that I was alarmed to come across a swimmer floating on his back right in our path. My new swim buddy swung out wide to avoid him, and I pulled up and switched to breaststroke to ask if he was ok. He was just adjusting his goggles. After he resumed swimming I drafted on him for a while, and we both got past the girl I had previously been swimming with. He was a fast swimmer, and got a little ahead of me, but at the end of the second straightaway he stayed very close in towards the buoy line instead of swinging out left towards the dock we had to turn around at, so I got ahead of him there.
The third straightaway was pretty uneventful—I could see a group of swimmers a ways ahead of me but couldn’t catch up to them, so swam by myself most of the way. By this time I was feeling good and had gotten my enthusiasm for racing back. Towards the end of this stretch, though, I mistook the next-to-last buoy for the last one, and turned around too early. After a few strokes, I realized my mistake, confirmed it with a few strokes of backstroke, then reversed course. By that time the two girls and the guy I had passed on the second straightaway were once again ahead of me. I could see them all in a clump about 15 yards ahead of me, but they were headed to the wrong side of the turn-around buoy. They had to reverse course at the last minute, so by the time I rounded the buoy I was right on their feet.
Then I decided to swing well wide of the buoy line on my last straightaway—no wrestling with anyone this time around! Plus I knew from my previous lap that the dock we had to round at the end was a little left of the buoy line anyway. On this last ¾-mile stretch I was feeling good in the water, and able to just enjoy the sense of being in the beautiful lake on such a gloriously sunny day. I might have enjoyed this too much, and not paid enough attention to the buoy line, because I drifted out further than I intended. I could see the three swimmers who had been ahead of me—I was swimming parallel with them, only 10 to 25 yards away, and I gradually passed them one by one as they separated from each other. As I neared the finish I had to work to get in closer to the dock, and I could see the lead swimmer from that group converging towards the same place from the other direction. I was ahead of him, but he had picked up the pace and it was clear that he was closing in on me. I had to switch to a six-beat kick for the final 200 yards or so of the race to hold him off, and then just barely. I was pretty spent once I was done.
With one race behind me I was now into the whole racing thing, and looking forward to the next one—a 1.5-miler (just one loop of the course). There was time between the first two races for some food and stretching. (There was also free ART and chiropractic work available, but my body was feeling pretty good, and in the absence of any particular problem areas that needed attention I preferred my familiar stretch routine to letting strangers work on me). They also did raffles and awards between each race. I ended up first woman in my age group (actually second, but my friend Rondi got bumped out of the age-group awards because she was one of the top three overall). There was also a little intramural competition going on within our Brighton synchro squad—sadly, the boys (John and Dave) ended up beating the girls (me and Rondi) on cumulative time, despite Rondi’s stellar performance.
As the next race approached I got in for a little warmup, chatted with some fellow swimmers, then it was time for the whole everyone-in-the-water-one-at-a-time drill. This time there were 130-something swimmers, and we entered the water numerically. I was number 8, so I had plenty of time to stand around in thigh-deep water chatting. There was definitely a sense of camaraderie among those of us who were back for our second race of the morning. I was also careful to position myself all the way to the left of the field, near the front. That way I only had to clear the 15 yards or so of laneline that marked the start chute before I could swing out left and avoid the crowd.
That strategy worked well. After the gun I didn’t get trammeled, and I made my way gradually from the far left of the course towards the buoy line. As in the first race, I passed a ton of swimmers, but never felt boxed-in or crowded. On the way back I again swam wide, and was parallel with several swimmers for a while on the way back to shore. I thought I recognized Sydne at one point, and at the finished she confirmed that we had swum together for a ways on the back stretch. Sighting seemed difficult on the way back—there was some glare from the sun, and I kept on confusing orange vests or gear on the kayaks with the yellow/orange of the buoys. (It didn’t help that my amber goggles make it difficult to distinguish yellow and orange). There was a bit of chop in this direction, and it seemed like there was a left-to-right current—I kept on having to readjust my line rightwards. (The lake is spring-fed, so it’s possible there’s some current).
Towards the end it was clear that I wouldn’t have anyone nearby to try to pass or hold off at the finish, so I just swam strong into the chute. It was nice not to have to kick or sprint in! I quickly went over to another part of the lake to warm down, then stayed in the lake a little bit to float around and watch fish. So beautiful!
Sometime during the race the event's wonderful volunteers had swapped the breakfast spread for a lunch spread. I had a hotdog and some pasta salad and watermelon. There was another raffles-and-results session—this time around I got second in my age-group, switching places with Sarah, whom I had barely edged out in the 3-miler. During the second half of the 1.5 race, when I was feeling tired on the way in and having difficulty sighting, I told myself that it could be my last race of the day if I wanted it to be, but once I finished and had some food and rest I very much wanted to do the last ½ miler, to complete the 5-mile triple.
I barely had time to warm up before they started lining us up for the swim. This field was a little smaller, and there were some very young kids swimming it—10 years or so—who were very cute. All but 2 of the buoys had been removed to make a shorter ¼-mile out-and-back course. I lined up in the same lucky spot from the last race, and again made my way out smoothly and easily to the turn buoy.
I picked up the pace a bit after the turn—I thought of this like a pool 800, and my goal was to negative-split it. After a bit I saw Dave stroking nearby, and we swam the last 250 yards or so of the race together. Once across the line I was happy for the day of racing to be done, but wanted to savor the lake a bit more before getting dressed. I swam and floated and watched the fish play, did some synchro, then got out and changed. We settled in for more raffles (I think everyone at the swim was a raffle winner of some sort—lots of hats and watches from Timex were given out). Then they did final awards, and I won my age group again.
There were a lot of impressive swims for the day—young Abby Nunn from Virginia was the overall winner in every race by impressive margins, and set course records in two of the three. My AGUA teammate Karen Einsidler finished among the top-three women in every race, and was second woman overall in the cumulative 5-mile time. The race organizers did a great job on all fronts—the course was well marked and explained, things ran safely and smoothly, and the food was ample and delicious. This was just a super-friendly event, with the format providing ample opportunity for meeting and socializing with other swimmers. It was a delightful day, and I’m glad I went!
Personal victory for me this week. I was able to get in 3 runs and 3 swims. Although the swims and runs were short, I'm still glad I was able to do it. It has been a couple of years since I've gotten 3 runs and 3 swims in one week. Sad to say that I have not leaned up so far as I have hoped. I just love all the wrong kind of food.
Here is the swim I did today:
4 x 75 with fins on 1:45 - one of each stroke: 25 uw/25 kick/25 swim
Right after the swim, got my dog and went out for a 2.5 mile run. Somewhat challenging as it was already 94 degrees. I'm ready for it to cool down!
I must have been tired Wednesday, but I felt a strain after the 5x100 Monofin set, and woke up Thursday with a pain in my upper right thigh. So looks like I strained a thigh flexor muscle. I really hurts when I lift my leg up to get into the car, or while in the flip turn to keep my leg in the up position prior to kicking off.
Back to Wednesday,
Aquasol Coach Janine is back!
5:30PM - 7:15PM
Warm 2x100FR, 200IM drill, 150Kick, 150 Pull (700)
5x200 (50Stroke-100FR-50Stroke) (1000/1700)
#1 Fly, #2 BK, #3 BR, #4 FR, #5 IM
10x50 Kick Free on 1:10 (:55-1:00) w/board (500/2200)
10x100 Pull Odd=FR, Even=Choice(Back) on 1:45 w/paddles & pull bouy (1000/3200)
4x50 Swim each stroke on 1:00 (800/4000)
5x100 Monofin kick, 25UW, 25 Side, 25 on back, 25 other side on 1:45 (500/4500)
4x50 cool down
I skipped Thursdays Gym workout, due to being limpy and sore.
On Friday the coach gave me a easy workout, but after hearing of my injury, she was almost in tears, since the schedule change, and "water polo" taking up the afternoon's and Tuesday, the masters group has all but dissolved.
Here is a quote from our newsletter;
"In addition to the Tuesday night pool closures, the following nights will be reserved for water polo matches:
Thursday, September 8
Wednesday, September 14
Wednesday, September 28
Thursday, September 29
Wednesday, October 5
Thursday, October 6
Thursday, October 13"
This is the first year WP has made a huge fender bender in the swimming program, the only good thing to come out of this is justification to keep the pool open year round, despite budget cuts, weak economy, etc...
I find myself there with a fitness swimmer, but the guys and gals are now swimming with the Y group (no workout, no coach, just swim laps) in the 5:30 AM - 7:00AM time zone.
Coach Janine remarked that there is probably nothing worse for a coach, than to watch her group break up.
I managed to get in 10x100 P but I had to do open turn's and did some 50's of backstroke, but had to use the old school spin turn. Fly's and UW orca's were omitted.
So for Friday, I got in about 2000 yds.
Man, Saturday practices are killers for the kids. They did 8200 - I was exhausted after 6900 & had to get out - I might have done more, if I had known what the actual set was, but, oh well.
4 x 500 on 6:30
8 x 100 kick on 1:50 (w/zoomers)
6 x 200 50 stroke/50 free [Here I went down to the shallow end & swam next to the babies (5 & 6 yr olds) because the waves were so intense I really couldn't get my head above water on the fly - which is what led to my error in the workout. The next set apparently was actually 400, 2 x 300, 3 x 200 & 4 x 100, and they did a 300 cool down - oh darn - missed out on 1300 yards]
300, 2 x 200, 3 x 100 on 1:25 base interval
200 cool down
Total: 6900 SCY
Labor Day should be interesting. My goal is to stay in for the entire 2 1/2 hours.
Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.
300 Br down/fr back
300 Bk down/fr back
300 Fl drill down/fr back
200 Kick (w/fins)
8 x 25 IM Order - :30
200 Kick (w/fins)
8 x 50 IM down/fr back - :50
8 x 75 - odds IM/evens fr
8 x 100 Fr - 1:25 (made 1:15s)
300 Pull (dropped drag suit)
8 x 50 Fr - :45 (made :32-:34)
8 x 25 Fr - :25
200 Cool down
My first swim workout for the month of September:
300 warm-up: 100 swim, 100 kick, 100 pull
4 x 100 free on 1:40
1 minute rest
3 x 100 free on 1:30
1 minute rest
2 x 100 free on 1:25
1 minute rest
1 x 100 free on 1:20
4 x 75 dolphin kick on back with fins on 1:15
4 x 25 fly with fins AFAP on :45
This evening, took a 1.25 mile walk with my dog at sunset. The sunset was unwordly! Wish I had brought my phone or camara for the walk.
Swim/SCY/Solo @ Mason:
6 x 50 single arm drill
8 x 25 shooters w/fins
16 x 25, no fins
4 x (2 shooters + 2 streamline glide drill)
4 x 150 w/paddles
50 scull + 50 dolphin kick on back + 25 shooter + 25 easy
-- paddles are not conducive to easy shooters
4 x 100 @ 2:00
50 back + 50 breast cruise
8 x 25 closed fist no breather free
8 x 25 chest press fly, no kick
Just a pure recovery/technique workout today. I was from yesterday's workouts. And I realize I haven't had a day off since Aug. 25. Probably not ideal at the moment. I need to decide on a weekly workout schedule now that summer is over. I should stretch tonight, but I'm too tired.
This is my last day with Fort Son. He doesn't come home for Thanksgiving because he has a training trip to Austin, TX. I'm hoping I can go see him race at the Princeton Chase in early November or another race. Otherwise, I won't see him until December. Not surprisingly, he refuses to skype. Boys!
Took this workout from Tall Paul's Favorite Workouts thread. Was a Good one!!
300 swim choice
- 150 free/150 back
200 IM Kick
- all on back
4 x 75's @ 1:45
50 swim/build to 90% 25 power kick
- #1-2 free, 3-4 back
4 x 50's @ 1:00 descend 1-4 to 200 pace
- Free, went 45-41-38-36
100 easy free
2x: round #1 free, round #2 back
1 x 100 max effort
- Free - 1:17, back - 1:27
1 x 100 recovery
2 x 50's = #1 max effort, #2 swam as the last 50 of 200 race pace
- free went :36, 36; back went 40, 42
1 x 100 recovery
4 x 25's @ :45 at 200 race pace
1 x 100 recovery @ 2:00
- free around 18, back around 22
300 easy free and back
Total: 2600 meters
Updated September 2nd, 2011 at 05:44 PM by poolraat
Fast Fri Sep 2nd, 2011 scy
my cold is on it's way out, still a bit stuffy, but fever's gone
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UT, main pool scy
6:00 to 7:30 dove in 6:05ish
wore new training jammer
swam with a triathlete
Beside Mike, Brad, Marcio, Jim, Todd, Mark & Larry
board said 5, 4, 3, 2, 1 swim till 6:26
we went till 6:30
Main SET: scy
20 x 100 on 2:30, 5 rounds of:
1) fr FAST went 56's, 7's, & 8's
2) IM FAST went 65's - 68's
3) K fast went 67's, 8's & 9's
200 FR FAST for time in heats
swam in Heat 2, which gave me 3 minutes more rest
dove, did 150 2 beat kick, 50 6 beat kick
no practice tomorrow,
might do a Postal 5k this Sunday
ALSO Way to go to Longhorn Masters & former UT swimmer Katy Dooley.
She had a recent mention in the Statesman by Pamela Leblanc
She started her swim last night at midnight and just a few minutes ago, she completed her chilly 21 mile swim in under 10 hours,
someone did a great job updating her FB page with pics & progress reports
quite an accomplishment!
Updated September 2nd, 2011 at 02:04 PM by ande
Last night I had another fun pool tourism outing—this time up to Crotona Park pool in the Bronx. This is another of NYC’s sprawling WPA-era pools. It dates from 1936, and measures a whopping 330’ x 120’, with varying depth of up to 4 feet. It’s a bit of a hike to get to, but it was worth the trip. I met friends Hannah and Kathleen up there, and we had the whole pool to ourselves for the evening lap swim, from 7-8:30. There were more lifeguards than swimmers!
Hannah has an amazing streak going—she made a New Year’s resolution in January of 2010 to do at least 2 lengths of butterfly at every swim workout, and has kept it ever since. Things get a bit harder in the summer, with lcm lengths instead of scy ones, but she’s proved up to the challenge. Last night’s super-duper-long-course pool seemed daunting, though, so she proposed starting off with the fly to get it out of the way. Here’s what we did:
400 s-d-lcm broken IM (chat / breathing break at walls)
400 broken rev. IM (ditto)
One interesting feature of the Crotona pool are the two pyramid-shaped structures situated in the middle. Our next few sets took advantage of this:
200 figure-eight swim around the pyramids
2 x 100 close-eyed FR swim [This was to see if we went straight—with such a long pool and nobody besides ourselves to run into (yes, we did), it seemed like a good opportunity. I opened mine to check halfway through the first length—perfect! Filled with overconfidence, I then proceeded to veer off 45 degrees on the next 50---I grazed a pyramad after almost clearing the far side of it. The return trip was better.]
2 x 100 sprint set (easy from walls to pyramids, sprint between pyramids)
(That workout looks short, but there was a lot of chatting between swims, plus a fair amount of admiring the moon and the surroundings, so it took us about an hour.)
This morning I did an uneventful workout at Riverbank pool.
Tomorrow I’m swimming a series of races (3-mile, 1.5-mile, 0.5-mile) in Lake Quassapaug in Connecticut. This will be my first time there—I’ve always heard fun things about these swims, and am looking forward to going.
Happy holiday weekend everyone!
Going into today's set, I knew it be a stroke-focused kind of day. Fridays usually are. Today, however, was not just stroke, but IM. Add that to the fact that my coach is trying to wean me off my fins.... it was a long morning. Here's what we did:
2 x 200 IM Drill/Swim by 25 on 4:00 (w/o fins)
4 x 200 Rotating IM on 4:00 (w/ fins)
6 x 50 Kick on 1:10 (w/o fins)
2 x 25 Kick on 1:10 (breaststroke - see below)
2 x 400 IM on 8:00 (w/ fins)
Total Yards - 2950
I was supposed to do 8x50 Kick on 1:10 and was trying out a buddy's breaststroke fins. Still sucked. I got in a 25 breaststroke kick (w/ his fins) in about a minute. No Lie! So, I waited :10, took off his fins (which didn't fit quite right either), and did a 25 unassisted breaststroke kick to get back to the starting side of the pool. It actually was faster w/o fins than w/ fins. For the other 6 50s, I went w/o fins and made them all! YAY!
Not sure what the weekend holds for swimming. My daughter has been bumped to the Varsity XC team for the first time in this Saturday's race. I wasn't going to drive the almost two hours to her meet; I am now. Racing varsity as a freshman (at least for this one meet) - awesome girl! That kind of lets out swimming with the team. And, my back-up pool (the close one) is closed for cleaning until Tuesday. Hoping for an open water swim on Sunday. We'll see what the weather does. If nothing else, maybe an alternate YMCA will NOT be re-doing their pool. One can only hope.
Hope your weekend swims are good ones!
Warmup/Main/Go till 300 miles
Going down the mountain (8,7,6,5,4,3,2,1)
700 Free Pull
600 (4 x 150 Free @ 2:00) held 1:50s
500 (4 x 125 Free Pull @ 1:35) held 1:29/30
water break for 1:00
400 IM for time (had to add a little flavor to the workout) went 5:10 Pretty good for this point of the yardage day!
300 (3 x 100 Free @ 1:20) 1:13-15s
200 (4 x 50 Free @ :40) :38s
100 (4 x 25 Free @ :20) :17/18s
3800 Yards in a little over 55 minutes.
Had a late start, the guy with the key was a few extra minutes late. Wasn't sure if I was going to be able to make it, so I just busted my a** from the first 800, and didn't stop much in between sets.
After my water break I was a little re-energized so I went for a timed 400 IM. Great feeling until the 75... and the ouchy. Recovered in the back and brought it home hard.
The 3,2,1 part at the end was just a recovery aerobic swim. My muscles are sore, probably a combination of the daily double I did yesterday & this. My last 3 practices have totaled almost 11,000 yards, which is a lot for me. Some age groupers and GDanner do that in one session!
After inputing my GTD data, here's what it said:
300.00 miles swum (=528,004 yards, =482,807 meters).
Most recent milestone achievement: 300 miles on 09/02.
But still said:
You'll need to pick up the pace to achieve your goal this year.
STUPID COMPUTER!! I can never make this thing happy!
Good workout. Made the first 1000 with a drag suit. Took it off for the rest. 625 fly is good for me but I came in with a few seconds to spare. Should have gone 100 fly on the last 100. Wanted to break 2:50 on the last 200 br but I was pretty happy just to keep it all under 3:00.
400 Warm up
2 x 75 - 1:10 Fly/Free/Free
2 x 75 - 1:05 Free
2 x 75 - 1:10 Back/Free/Back
2 x 75 - 1:05
2 x 75 - 1:10 Br/Free/Br
2 x 75 - 1:10
100 IM - 1:30
5 x 200 - 3:00
Odds - Hard Stroke (I did br - 2:55, 2:51, 2:52)
Evens - Easy Free
1000 - 15:00
Maximize fly - Open turns every 100. If ahead of 1:30 pace, substitute 25 free w/ 25 fly.
I did 625 fly (50, 50, 75, 75, 75, 50, 50, 50, 75, 75)
5 x 200 - 3:00 Descend
I did IMs w/ a 200 free in the middle
3:00, 2:55, 2:30 (Free), 2:50, 2:45
200 Cool Down
Updated September 2nd, 2011 at 04:04 PM by pmccoy
1000 Free broken @:10R 1,2,3,4,1,2,3,1,2,1
500 free kick w/fins every 3rd 25 sprint kick
5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim WOW! went 3:35,3:28, 3:24, 3:18, 3:07 last 50 felt really strong
300 Free w/paddles & bouy
200 choice easy
Total 3000 meters
HS hi row, 110 x 3 x 15
skull crushers, 30 x 2 x 20
push press, 40 x 2 x 15
assisted dips, 2 x 10 w/40 assist
-- liked this Icarian machine better than the Cybex I tried in MN
deadlift singles, 145 x 3, 135 x 7
extreme angle step ups, 40 x 1 x 10
-- forgot other set
explosive leg press, 230 x 3 x 15
altitude drops, 2 x 10
med ball slamming, 10 minutes
Swim/SCY @ Mason:
4 x 25 scull
9 x 100 @ 2:00
1-3 breast (various kick and drills; I swam with fins)
#4 = 50 kick + double arm back
#5 = 50 kick + 2 left, 2 right
#6 = 50 kick + 50 fast
#7 = 50 dolphin kick on back + 50 single arm
#8 = 50 dolphin kick on back + dive drill
#9 = 50 dolphin kick on back + 50 fly fast
100 EZ (did 50)
16 x 25 w/fins @ :40
1-2 = underwater
3 = fast
4 = easy
-- I did the kicks fastish instead.
4 x 200 @ 3:00 (75 free + 50 dolphin kick on back + 75 free
-- I did the first one as assigned, but was having trouble breathing and left my inhaler in the car. Switched to backstroke kicks for the rest. It was probably the fall + cold water that triggered it; I've put an extra inhaler in my swim bag.
4 x 100 IM descend @ 1:50
4 x 50 @ 1:10
-- alternate easy/fast
-- did backstroke
4 x 25 @ :40
200 W/D (did 100)
I am really dragging physically thanks to my thyroid. Yoga was really difficult last night as well. It took all my will power to get to the gym today. (And I realize I need to gradually increase the upper body reps after overdoing it my first session.) But not so much to go to swim practice with a real team and an adult pool! As usual, Coach Cheryl gave us a great workout on stroke night. I couldn't really do it justice as I didn't have the steam for the fast parts and had breathing issues. I still really enjoyed it. Shared a lane with Wally and a Mason college student. Mason student: "You two are really fast for, er, er, uh ..." Wally: "geezers."
I'm planning on a recovery swim at Mason tomorrow over the lunch hour. Hoping I can use the blocks.
On a cheerier note, Mini Fort got a recruiting letter from a college coach today -- the first day they could contact HS juniors! Phone call to follow. There aren't that many colleges that have women's lightweight rowing, though they're good ones, so she was very excited.
Going for the daily double and some today. And I felt great doing it. Get ready in 3 weeks PWB, here I come.
I just might be able to crack 300 miles tomorrow morning, but it'll be tough in an hour to get there. I'm still 36 miles behind my goal pace, but I'll start gaining on that really quickly now. I just had to work too much and not swim over the summer, so I got a little behind schedule.
After tonight's swim, here's my GTD page:
My Go The Distance 2011 Progress
297.84 miles swum (=524,204 yards, =479,332 meters).
Most recent milestone achievement: 250 miles on 07/13.
2.16 miles (= 3,796 yards, = 3,471 meters) to next milestone (300 miles milestone).
My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:
You'll need to pick up the pace to achieve your goal this year:
My goal pace: 334.25 miles required as of today to reach my goal by the end of the event
My actual current pace: 297.84 miles as of today
400 Free Pull
300 IM (K, Dr, S by 25s)
200 Kick w/ pullbuoy out front on stomach - this was harder than I thought!
10 x 50 Dolphin Kick w/ training fins @ :55
All with minimum 6 underwater kicks each wall
#1-5 SDK on back, #6-10 Kick w/ arms at side
100 Breaststroke Kick to keep the legs from cramping up
Here's a page out of KNelson's workouts:
4 x 125 Free @ 1:30 (1:24, 1:27, 1:25, 1:24)
1 minute rest
4 x 125 Free w/ rotating 25 Fly in middle @ 1:40
25 Fly, 100 Free (went 1:27)25 Free, 25 Fly, 75 Free (1:28)50 Free, 25 Fly, 50 Free (1:26)75 Free, 25 Fly, 25 Free (1:24)4 x 75 Free Pull @ :55 (held :49-:51)
4 x 25 Free FAST @ :20 (held :15-:16)
I was feeling good tonight so I went for a 100 Free AFAP from a push (took off the drag suit, was wearing an older TYR Fusion2 jammer, did not shave)
-went :57 I was happy with this. My quads were trying to cramp off each pushoff on the turns, if I would've given even one dolphin kick in the pushoffs it would've been insta-cramp!
100 EZ and out
3800 Yards + 3300 Yards from the a.m. = 7100 Yards for the day.
Looks like I need 3800 Yards tomorrow to hit 300 Miles on GTD. That'll be tough in an hour, but possible.
Wasn't planning on swimming today at all, but didn't have anything better to do. Sorta swam on my own - the old lunch bunch group was there - but no one with any speed, they called it, I just went along with it. They don't believe in hurrying, I guess. I've really gotten used to swimming with the kids, and it's only been like, 6 months. Interesting.
16 x 50, alt back & free on :50
500 pyramid, IM
10 x 75, 25 kick, 50 swim on 1:30
3 x 300 - pull no paddles, pull w/paddles, & fins
Th Sep 1st 2011 scy
Wed: had a cold, did not train,
found out Wednesdays are LCM
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UT, main pool scy
6:30 to 7:30 dove in 6:05ish
wore new training jammer
swam my own lane
Beside Tyler, Todd, Korey, Mark & Larry,
25, 50, 75, 100, 125, 150, 175, 200 & back down
first 25 no breath
Main SET: scy
1000 fr for time
16 x 25 on 30
IM desc each stroke by 4's
500 fr for time
swam easy speed
8 x 50 on 1:00 2 each stroke
8 x 100 done
odds 1 breath on 1st 25, then 2 on 2nd, 3 on 3rd & 4 on 4th
evens 4 breaths on 1st, 3 on 2nd, 2 on 3rd, & 1 on 4th
8 x 25 k fast on on fastest pace you can hold
should have done 8 on :20 but
200 K no board,
easy speed pretty strong but not all out