4 X 100 1:45
4 X 150 2:15
2 X 200 3:00
4 X 50 kick 1:15
4 X 75 kick-third 25 fast- 1:45
1 X 100 swim
2 X 100 IM 1:45
1 X 200 IM 3:30
4 X 50-1 of each- 1:00
Two times with a short break between rounds
1 X 300 4:30
2 X 150 2:15
6 X 50 :45
1 X 200 2:40
2 X 100 1:20
4 X 50 :40
WARM DOWN: 4 X 50 easy 1:00
Don't know what is up with me today, but I couldn't seem to get going this morning at all. I was just not feeling right at all (and still am not). But... here's what we did today.
1 x 300 Kick on 5:30
- 4 x 75 Free on 1:20
- 2 x 125 Free on 2:15
- 1 x 250 Free on 4:30
12 x 25 Fly/Back/Kick rotation on :35
Total Yards - 3300
It was supposed to be a 3700 yard day, but I lost a little due to a short warm-up and then shortened distances down from 150 to 125 and 300 to 250. Still was a challenge to make that and I left the pool feeling pretty frustrated with my swimming. When I was swimming scy last week, I was holding 100s on 1:23-1:25 without too much trouble. That certainly wasn't the case today. Then again, when I got out of the pool, I was a bit woozy... there may be something else going on than just a bad swim day. The aspirin seems to help though.
At least it's a beautiful day out today. The high school tennis team my husband coaches has their second match of the season today (they won yesterday!) against what should be a really tough opponent. I was planning to take the girls over to the high school this afternoon to watch for a little while. That depends, of course, on if my daughter has her summer homework done - as school starts in the morning. How crazy is that?! Homework over the summer that is due on the first day of school?! Ugh....
That's enough ranting for today.... I'll check in (hopefully much happier for you) tomorrow.
Enjoy your swims today!
On the first set, I took off my drag suit and started with 100 fly. Everyone else left theirs on and started with 100 free. Usually, I make the first 100 fly and then fall apart on the 75fly/25free that follows. Once I miss a time split, I can't ever really catch back up. Today, I finished the 100 fly on 1:25 and held that pace through the 75fly/25free. Held it again for 50fly/50free. Got ahead of the up/down on the 25fly/50free and then alternated between 50 and 25 fly for the rest of the set. Worked back up to 100 fly when the interval jumped to 1:40. Felt good to finally make this set even if I had to drop the drag suite.
500 Warm up
8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly
4 x 100 Up/Down Fly - 1:40 (:10)
8 x 50 - 1:00 Easy/Hard Reverse IM Order
8 x 100 Up/Down Kick - 1:40 (:05)
8 x 50 - :50 Easy/Hard
200 Free - 3:00
4 x 100 Up/Down Bk - 1:40 (:10)
4 x 100 Up/Down Br - 1:40 (:10)
200 Cool down
I just don't recover like I used to. This getting old stinks.
500 Free kick w/fins every 3rd fast
5x200@3:00 Free w/paddles & bouy descend went 2:55, 2:51, 2:47, 2:43, 2:39
3x[100 Free w/snorkle
....[50 Free kick w/snorkle
50 Free easy
Total 3000 yards
ART, 30 minutes:
Snuck in on a cancellation today. My doc thinks I should desist from non kick sprinting for awhile and ramp up RC work unless it's something very important. Since I am beyond paranoid about shoulder issues and tendonitis, I'm going to take his advice.
Bikram, 60 minutes:
Ack! This was my worst experience with bikram. The first half seemed like a breeze: balance uncommonly good after a layoff and the heat was not unbearable. Then, about 2/3 of the way through, I started feeling very nauseous. This is apparently not uncommon in the heat. But it hit me hard and I barely made it to the loo before hurling. Very distressing. Haven't really felt well the rest of the night.
Given my doctor's advice, I'm going to skip swimming in the Terrapin Cup. My shoulder has been bothering me since before the Hains Point meet, over a month, and I think I need to give it a break. And I was awakened several times with shoulder pain last night. I really don't want the pain to spill over into September and the short course season; I want to be healthy and ready to rock and roll. I will still be at the meet and am happy to film anyone's race. Just hand me your camera! And I will continue to look for my own lost charger ...
I was planning on doing a lot of bikram this week. But now I'm a little leery .. I'll see how I feel tomorrow.
Thanks to all of you who watched and commented on the Swimming World TV interview!
Today was a day I have been stressing out for the past week or so. My son's soccer team practices started today. The reason I was stressing is that I'M THE COACH!
I've never coached soccer practices before which was a little nerve racking. I was an asst. swim coach in Oregon with a club team years ago working with the youngest/newest swimmers, so working with a group of 5 year old girls and boys wasn't too bad.
I have 6 on the team, and one was a no-show. 4 of them are 1st year players, and my son is the only 2nd year player in the group. So it was all starting with the basics...me included!!
The kids all had fun, the parents all told me I did a great job, and I was just relieved that it was over. I know I probably looked like a "fish out of water" on the field, but I'll get better as each practice goes.
Now, onto the water sports competitions:
**12 Days until my 5K OW swim in Lake Coeur d' Alene at the CAST Classic on August 27th. Early morning swim, I just hope the water is warm, they say an avg. temp of 70-71 for the time of year. I just hope the sun comes out to keep me "solar powered".
**I just received final confirmation that I'm entered into the SCM East Valley Invite at Kino in Mesa, AZ. PWB informally invited people in the forums for a "distance beatdown" on Sunday's events, and I took the bait!! We'll see what I'm in for.
Anyone in the Phoenix area should enter this meet, I'm going to need all the extra rest I can get between events!!
800 Free (9:54)
(break for addtnl warmup)
200 Free (2:08)(or fly, depending how it looks/feels)
400 IM (5:08)
50 Fly (28.6)
400 Free (4:32)
I'm entering the meet with all me best times in SCM so now it's time to get training with a little over 5 weeks or so till the meet. At least when the school year starts I can get back to my consistent morning swims with the Masters group.
3 X 100 1:45 1:30
1 X 200 3:30 3:00
Three rounds. Round 1 intervals left, 2&3 right.
1 X 200 kick + 1 X 100 easy swim
12 x 50 1:15
odd: easy even: fast
8 X 50 kick
4 on 1:15
4 on 1:05
1 X 100 easy swim
10 X 200 pull 2:40 or 3:00
WARM DOWN: 4 X 50 easy 1:00
I love vacations! They are absolutely little bits of heaven. My family and I just returned from 10 days spent lounging pond- and ocean-side in Cape Cod. My husband's family has a house there and we go every summer. There's nothing like recharging by the ocean, is there?
I did manage to swim quite a bit. My husband thinks I'm nuts because I still got up while on vacation Monday-Thursday and drove to the Cape's YMCA to swim. I did anywhere between 3400-4000 scy each day and capped the week off with a roughly 4325 meter open-water swim in Sheep Pond. In truth, it was farther than I should have gone on my own, but I managed to swim close to shore most of the time, so I could put my feet down if things got hairy. But... I made it and I was proud of myself. And... I decided that I'm definitely swimming the 2K (instead of the 4K) as my first open water racing adventure at the end of this month.
As for today, it was back to the pool with my team. We are now back to scy instead of lcm. You forget just how quickly the flip turns come, don't you? Anyway, here's what we did:
4 x 100 Free/Kick by 50 on 1:50
3 sets (free, pull w/o paddles, kick w/ fins):
- 4 x 100 Steady Pace on 1:40
- 4 x 50 Descend 1-4 on 1:00
- 4 x 50 Fast on :50
8 x 50 Drill/Swim on 1:00 as Cool-Down
Total Yards - 3400
This will be a lesser yardage week for me as school is starting up on Wednesday and I will need to be getting out early to be home in time to make sure the girls get on their busses. Can't believe my oldest is starting high school! E-gads.... where does the time go?
As I ponder these things, I hope you enjoy your swims today!
I remember thinking I would never be able to do a workout like this. Now its a matter of how much rest I'll get. I had to push on the shorter fly sets but on the distance I can stretch out a little and it doesn't hurt quite so bad. Need to start working on going a little faster and developing easy speed with my fly.
450 Warm up
2 times through:
* 25 Fly - :30
* 25 Free - :30
* 50 Fly/50 Free - 1:30
* 400 IM - 7:00
* 50 Easy
* 200 IM - 3:30 (125 Fly/25 bk/25 br/25 fr)
* 300 IM - 5:30 (150 Fly/50 bk/50 br/50 fr)
* 175 Fly - 3:00
* 175 Free - 2:30
10 x 50 Free - :45
200 Fly easy
50 Cool down
Mon Aug 15th 2011 scy
Sun: Did not train
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UT, main pool scy
6:30 to 8:00 dove in 6:33ish
wore blue camo jammer
swam with Mike
Beside tyler, Todd, Larry, Jim, Nate, Korey, David & Robert Killeen
did 6 or 700
Main SET: scy
4 rounds of:
5 x 200 fr on 3:00 80% effort
lead my lane, Todd swam in the lane beside mine, we held around the same times
most were under 2:14, a lot of 2:13's
we picked up the pace on 4th & 5th
went 2:04 on last one in 4th round
50's fr 24's & 25's
50 easy at the very end
1 x 200/20sr freestyle
2 x 100/15sr freestyle
4 x 50/10sr freestyle
24 x 25/55
#1 - breast or dolphin
#2 - sprint flutter
- did this without board, in streamline with snorkel. didn't get times since my pace clock is too small to see from the far end of the pool. Alternated breast & dolphin on the 1st of every pair.
easy 200 free
Main Set - Free
1 x 100 free/2:00 smooth
2 x 150/2:30 threshold pace
- went 2:16, 2:17
1 x 100/2:00 EZ
4 x 100/1:45 threshold pace
1 x 100/2:00 EZ
6 x 75/1:20 threshold pace
- again not sure of times since clock is too small to see from far end. Guessing that I was going 1:08-1:10
1 x 100/2:00 EZ
8 x 50/55 threshold pace
- 45-46 on these
Total: 3450 meters
I am going to sacrifice yardage for speed this year.
5x100@2:00 Free kick w/fins
5x100@2:00 Breast pull w/fins
5x100@2:00 Free desc w/fins went 1:14, 1:11, 1:10, 1:09, 1:03
2x200@4:00 free kick w/fins
200 free easy
Total 3100 yards
I journeyed to Sewickley to work out with Jimby today, but he had a "crick" in his back. We chatted and had a steam and I muddled through the following workout.
7 x 50
odds = single arm fly
evens= single arm free
Steam room, 15 minutes
3 x 100 flutter kick w/board @ 1:45, moderate
3 x 100 flutter kick w/board @ 1:30, fastish
(1:05-07, not too speedy)
3 x 100 flutter kick w/board @ 1:45, moderate
8 x 100 @ 2:00
25 breast + 25 back + 25 breast + 25 back fast
5 x (25 fast + 25 EZ)
My right shoulder is still really bothering me. And being away with family is not conducive to mega RC exercises. Part of me wants to pack it in for the long course season and cross train next week. And I would have plenty of time to do just that as my Lil Fort is in NY for the next week. But part of me wants to swim at the TC too. I'm driving home tomorrow and will see how it feels then. I would just like it to completely heal freaking soon!
I had 3 unremarkable yet restorative swims this week-end. All 3 around 3,000 scy. I was too buy to blog them and now forget what I did.
We had a terrible storm last night in central Indiana which caused the temperature to drop significantly. I took a nice 45 minute run after swimming and toast. It felt great, almost fall-like.
Daughter Sarah (newly 20 year old attending college in Florida) was home this week-end to visit before classes start. I spent most the week-end hanging around with her. She took an ekg on Thursday; yes she too has a long Q interval. She handled it like a champion. I told her not to worry till we get more information. She shrugged and said "fine by me." I also heard that my insurance company will pay for 100% of the genetic testing. Right now I'm super glad I didn't switch to the cheaper HSA plan. I flirted with the idea for a couple months but with still having 3 offspring on the plan I stuck with the premium option. Phew!
I'm going to start working on backstroke. I think I have a fairly sound backstroke, I could definitely step up the kicking but would like some ideas to work on the CATCH. I've been told to "grab a baseball and throw it down to the ground." Is there any other analogies out there for this stroke? Throwing isn't working for me.
We are having a great time in AZ!
I swam 2 "workouts" that I made my sister do with me.
SCM, Lifetime Fitness Center
Somewhere in Tempe? Close to her place in Chandler. Next to the Ikea.
8 x 50 kick/swim
6 x 75 kick/drill/swim
8 x 25 kick drills
8 x 50 kick/swim and swim/kick
12 x 25 as 4 rounds of:
reverse catch up drill
200 choice pull/swim
We are going to Fogo de Chao tonight! It's going to be our last blow-out meal of the vacation!
I am completely enamoured with chowsh's Lifetime Fitness Club. It is only $55 a month (but not racquetball and climbing wall). However, as choosy mothers like me know, it's all about the childcare! And here....IT'S FREE!!!!! You have no idea what a value that is, until you have to pay $3.50 per hour for 2 girls! I used to pay 2 hours for each girl, 4x per week in addition to the gym fee! Plus, they could only take 1 or 2 kids under 12 months, depending on if they had enough staff. Chowsh's place is awesome. They take a crapload of kids in their kids club! And their indoor and outdoor pools are awesome for family swim. Slides, waterfalls, and cascading mushrooms (albeit in the pee zone)....!!!!
Yes, indeed. I sure did run slow today. I do try to remind myself, however, that I am blessed I can still do it even if go about it at a snail's pace. Ran about 3 p.m. It was hot, but the humidiity was low. A rolling hills type course with a gradual incline. Total run was 3.7 miles and it took me about 36:45.
Legs feel weak and heavy. I don't think this is from the kicking yesterday either. Well, now I have to stick to running so I can perhaps have a chance of feeling "light" on my feet again.
After the run today, I almost envy those with skinny legs.
Updated August 14th, 2011 at 10:52 PM by elise526
Last night's moonlight swim in the lake was absolutely amazing! I had arranged to meet up with some folks at the town beach at ten, and walking over by myself I was worried that no one else might show up. But as I neared the beach I was waved over by a group sitting at a picnic table. It was my teammates Larry, Kathleen, Miriam, and Clara. I was so happy to see them, and they were as excited as I was about the swim. Plus--they had brought cupcakes!! Delicious ones! We ate and chatted a bit about the day, than ambled down towards the water.
On the beach we found Carolyn and Jonathan, and our group was compete. Hurray! We stripped down to our suits, stowed our clothes in a nearby lifeguard chair, and headed into the water.
Storms had been forecast for the evening, and there were lots of clouds in the sky, but the moon shone bright and clear through a cloudless patch. I had no trouble at all seeing my companions or the ropes and dock that we had to make our way round to get to open lake. I ducked under the ropes that marked off the small swimming area then stroked out about two hundred yards. It was magical.
I had imagined that I wouldn't be able to see anything when my face was in the water, but I could clearly see my hands and arms moving, and once I stopped and looked down, even my legs and feet. I looked very bright in the dark water. On each hand entry I could see the bubbles my hand had created with great clarity. It almost looked like they were glowing. It was as if my vision was in black and white rather than in color, but there was still plenty to see. I wasn't afraid at all.
After a bit some of us stopped and just admired the view of the moon and sky and the lights of the surrounding village. The mountains that surround the lake were dark shapes against the sky. After a bit we saw some lightning in the far distance. Soon we started sculling back towards the beach. I sculled/floated the whole way back with my head up and goggles off just to take in as much of the night as I could.
Once back on the beach we dressed, passed the cupcakes around a final time, then said our goodnights. I couldn't believe how much I had loved my little taste of nighttime swimming, and I felt grateful to have such wonderful swim pals to share in the fun.
This morning the theme of swim buddies continued. I swam down from my hotel to the town beach looking for someone to swim with. *There I met a couple of swimmers about to get. Amazingly, we all three turned out to be of very similar speeds, and ended up swimming the entire ironman loop here three abreast. It felt very relaxed and companionable.
After we were done, I swam back to my hotel beach and proceeded to do a lake IM--one width of the lake each stroke. Gotta do one of those on each Lake Placid trip! Then I swam a little more on the buoy line, floated a while looking up at the sky, and wondered whether it would be possible to have someone deliver my meals to me so that I could just spend the entire day in the water. I looked around for a kindly kayaker bearing pb&j pops but alas there were none in sight. So finally I headed in for some lunch and a nap. It was a pretty perfect morning! Now it's time to head out for another swim!
Updated August 17th, 2011 at 05:45 PM by swimsuit addict
Today I swam the Betsy Owens 2-mile cable swim in Lake Placid. It was a beautiful clear morning. I breakfasted while watching the sun rise over the lake. After some stretching I put on the first swimsuit of the day and headed over for an early warmup on the course. It was nice swimming along the cable course before it got crowded. The lake was peaceful and oh so glorious to be in.
As I was getting out I saw my friend Carolyn from FISH masters, which made me happy. I ran my moonlight swim idea by her, and she seemed up for it. Hurray! As I was drying off I met up with teammates from AGUA and TNYA. I was glad to see everyone had made it up ok.
I changed into my second suit of the day, and soon we lined up for the race. I had the fastest seed time in the fourth wave of swimmers, so I started right by the cable and stayed there pretty much the entire four laps. I didn't find anyone to draft off of, but at each buoy turn I could see a mob of folks behind me. I didn't mind--I'm usually happy to give up the chance to draft for the opportunity to swim in clear water without people all around me. I did expect that I might get passed up on the last length or at the finish, but that didn't happen.
I finished in 49:17, which placed me 18th overall (I was seeded 31st), 5th woman, and 1st my age group. It felt like a well paced swim, and I was pretty spent by the end.
After the picnic and awards (age group winners got the traditional loaf of bread) I got to swim again with my friend Fran. We're well paced and stroked along the length of the course in synch. I also made plans for a swim tomorrow morning with others who are staying over.
Readers who are keeping track might notice that I've only mentioned three swims, and hence only three swimsuits. Where is the fourth promised in the title? It is yet to come. I'm meeting up with a half dozen other swimmers this evening at ten for a moonlight swim in Mirror Lake, as long as the weather cooperates. I've never swum outdoors at night--it should be a thrill. Please clouds stay away a little longer!
Updated August 17th, 2011 at 05:48 PM by swimsuit addict
Following Fort's suggestion to use fins to get some good muscle tone in the thighs, did an aerobic kick workout today:
4 x 500 kick with fins on 7:30
Odds: 100 free kick with board/100 back kick
Evens: 100 dolphin on back/100 back kick
On the first 500, my legs really started to burn, but I soon adjusted and felt o.k. I was one tired puppy after yesterday's workout and all the kicking today. Came home and took a two hour nap.
I have forgotten how good swimming makes me feel mentally. I feel much calmer than usual.
Tried something a little different this weekend and entered the Mountain Lakes Triathlon in Guntersville, AL. Did the whole thing and not just the swim leg. It was a pretty well run event with excellent traffic control, a flat course and beautiful views of Lake Guntersville. I couldn't really train for this since Nationals was last week and I was tapering. So, basically, I got a lot of swimming practice, one week of cycling before my taper and no practice running. It's just a 5k run... how hard can that be? I would soon find out.
The swim was 600 yards and took off from a beach... if you could call it that. For about 25 yards, it was knee deep. More "swimmable" after that. Started out with sand which then went through rock followed by mud covered with a layer of weeds and finally just plain nasty lake mud. Visibility was about 2 feet at best. I dove in over the rocks and just sucked it up as my hand occasionally dug into weeds and mud. Started 37th (individual timed starts about 5 sec apart)... a few spots behind my MATT teammate Roger and his daughter. The catch was that they let the college teams go first. Alabama, Auburn and Clemson sent sizable college triathlete teams... some of which weren't terribly good swimmers. So, I ended up picking my way through the crowd. Crawled over a couple people challenged with swimming straight lines. Came out of the water right behind Roger and his daughter. That was really odd because I never swim faster that Roger under any conditions. Final time: 8:01... good enough for first in my age group. Probably good enough for the fastest swim for anyone over 40. There were some college swimmers I know I didn't catch but I was very happy with where I was.
The bike was 16.1 miles... not too far. Started with a horrible transition though. Couldn't get anything on correctly. Should have just taken off with cycling shoes and a helmet and forgotten the rest. The time lost wasn't worth it. Bike went well anyway. I've got a decent road bike but nothing even close to the $6000 tri bikes that constantly blew past me at 25+ mph. Its a rich man's sport and I don't intend to put a lot of time into triathlons until I can afford the equipment necessary to compete. That's one thing I love about swimming. You can be competitive with less than $100 worth of equipment. I managed to average 20. Not too bad for being out of the sport for so long. I expected to eventually catch Roger (he had a better transition) but it never happened. Turns out he blew me away on the bike. No equipment or training excuses there... he was just faster than I was.
Somehow over the years, I've forgotten how painful it is to dismount a bicycle and immediately start running. It hurts bad and IMO, just isn't worth it. I'm not a runner and didn't train so starting a 5K in the condition I was in was just not a great idea. The miles drug on forever and eventually my left quad started cramping up. Fortunately, I had no knee problems (I run like a duck) and I was able to gut out the pain to finish.
The best part about the triathlon is that at some point you get to stop. The pain is still there but just isn't quite so bad when you reflect on what you have done. In all, I spent and hour and a half giving it all I had and refusing to quit. I knew my swim time was good and aside from that, I just wanted to finish. I'm glad I did it but I don't see myself doing it again. I love doing swimming legs of triathlons and I'll definitely stick to that for now. Might do a 1500m swim in the Tennessee river for the Rocketman triathlon in a couple weeks.