9 x 50 fly drills (3x caterpillar, chest press, single arm)
8 x 25 shooters
5 x 50 torque drills
4 x burst 25s dolphin kick
LT Death Set:
8 x 100 fast: 4 @ 2:15, 4 @ 2:30
-- did backstroke kick with fins
-- went: 55 high, 57 high, 58, 58, 58, 58, 57 high, 55 high*
* Got a couple minutes extra rest before the last one b/c of , so went much faster.
-- I decided to bump up the interval slightly so I could simulate the length underwater of a 100 back. Generally, the SDK count per 25 was 12-10-9/10-8/10. I can't stay under as long on a 2:00 interval.
-- The interval was largely irrelevant anyway as my legs were burning after the second one, quads being somewhat sore after yesterday's sprints in the yard. After 4 of them, I used only my hips/lower back on the underwater portion and saved the legs for the above water kicking.
-- Definitely started off too fast. But it seems wrong to hold back too much on this kind of set.
-- It was horribly painful.
By comparison, this is what I did a year ago with Pete:
8 x 100 @ 2:00, best average
Went: 58, 57, 57, 57, 58, 58, 59, 58
SDK count per 25 was 10-12, 7, 6, 4-5.
-- I'm sure swimming that set with Pete helped push me more than doing it solo. Started off more sensibly on that set as well. But with a bit more rest, I was under longer today.
sit in hottub
I really need to stretch after that effort. Or at least hit the foam roller. Not too much time tonight as I must feed hungry people and rush off to Teen Fort's NHS induction.
Updated October 4th, 2011 at 09:29 PM by The Fortress
Mon Oct 3rd, 2011 SCY
Fast Fri Sept 30
Trained at 6:00 am scy but didn't blog,
best swim was 200 FR 1:54
Sat Oct 1
Trained at 7:30 am LCM but didn't blog
went 100 FR 1:00
also made 4 rounds of
100 fr on 1;15 50 bk on 45
Sun Oct 2, did not train, was in Dallas
went to Cowboys Game and watched em lose
got home late so I skipped 5:00 am work out this morning
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UT, main pool scy
noon to 1:15 dove in at 12:10ish
swam with Paul, beside Jim, Korey, Brandon, Stan & Bob
did around 200
Main SET: scy
4 rounds of
25 fast on 30
50 k on 1:00
75 BC on 1:30
100 fast on 2:00
400 neg split 4 SDKs off each wall
3 x 400
went 4:17 on #4
Sat Nov 12 - Sun 13, 2011
2011 WMST November SCM Classic
Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional InvitationalSan Antonio, TX
Yesterday I awoke early for the 5am check-in for the 17.5-mile Ederle swim. Happily I had not received any late-night calls, and the swim was on. I ate, showered, fixed my one just-in-case hot thermos, packed the rest of the thermoses and feeds from the fridge, and was off. We were all meeting up at North Cove in lower Manhattan, where the boats would load up for the trip to Sandy Hook for the race start. As soon as I opened the taxi door at North Cove I was surrounded by wonderful people offering help—my friend Caitlin who just had shoulder surgery insisted on carrying a couple of bags with her good arm!
It was still dark, but tons of people were already there, and there kayaks were lined up on the ground. I greeted everyone, including David and Clare, who would be crewing for me on the swim. They helped get my 5 (yes 5) bags over to the check-in area, once we determined where that was. I saw Hannah, who was crewing for my friend John, and we did a cookie/brownie swap-off with her. Rondi (also on John’s crew) came by and gave me a good-luck mascot for the swim—an adorable seal puppet:
We named her Gertie in honor of the swim.
It was drizzling and a little chilly, so I put on my swim parka (over my sweater and wool pants and rain jacket—I had come prepared). I checked in, and got my cap and bag tag. The plan was for the swimmers to finish the race at South Cove, while the escort boats and kayaks would continue on to North Cove (about a half mile away) to dock and unload, so we were allowed to check a small bag with towel and clothes to have at the finish until we were reunited with crew and gear. I was happy to unload one of my bags—that made just 4 to make sure got loaded onto the boat.
My kayaker Vlad found me, and we chatted a bit—feeds overview, positioning, etc. We had exchanged emails back and forth, but I didn’t actually meet him until the morning of the race. I knew he was very experienced in the waters I would be swimming in—he had paddled for both Ederle record swims earlier this summer (Elizabeth Fry’s double, and Lance Ogren’s one-way). I felt fortunate that he had agreed to kayak for me, and lucky that everyone involved in my swim (kayaker, crew, boat captain) had been able and willing to rearrange their schedules to be available for the swim’s postponement to Sunday. (NYCSwim had to scramble to fill some holes for several swimmers, but were able to make sure everyone had all the support they needed—an impressive feat.)
There was a lot of time as we waited for the boats to get in and loading to begin, and between swimmers, crews, and boat observers there were tons of good friends I knew congregated all in one place. I milled about getting and giving lots of hugs and good wishes—there was so much positive energy and excitement in the air. Boats arrived and started loading by race number. I was number 14 of 20, so it took a while but finally we were called down to the dock (where there was room for 2 boats to load at a time). We fit the five of us (swimmer, 2 crew, kayaker, official observer) plus the kayak onto the boat and cast off. It was crowded on deck with us plus the boat captain and mate, but with the kayak wedged through the cabin door it was impossible to move down to that part of the boat. It took a little doing, but we were able to maneuver it back far enough for me to climb down there with Clare for the boat ride out.
Below was a bed and upholstered bench covered with pillows, and the captain urged me to take a nap on the way to Sandy Hook. I wasn’t really sleepy, but I lay down and closed my eyes, and when I opened them again the sun was up and it was a fine morning, with blue sky showing through the clouds. The ride to the start took about an hour, and was very bouncy as we motored through the waves. I kind of wanted to be up on deck so that I could see the course in reverse, but I could tell that everyone on deck was getting soaked as waves splashed over the sides and front of the boat. I decided that it was best to stay below and keep warm and dry, plus there wasn’t much choice with the kayak blocking the stairs up (and the going too rough at full speed to move it again). I had counted on having some time to go over procedures and feeds in more detail with crew and kayaker on the way over, but it seemed like that was not going to happen, and I regretted not doing it on land when we had plenty of time. I was glad I had talked to Vlad a little about these things, and had written all the important things out for my crew regarding feeds. I knew that all concerned were experienced at this, and was confident they would figure things out if I didn’t get to explain everything as thoroughly as I’d planned on before I splashed.
I called up to the deck and got them to send down my swim bag, and changed into my suit, which was a little challenging in the rough conditions. Clare sunscreened me up, and I got my cap and goggles out and did my inhalers. I could hear on the marine radio that previous waves were starting, and knew that I would be splashing soon. We finally arrived near Sandy Hook, and the kayak and kayaker were unloaded. I went up on deck and quickly explained how I was feeding and where everything was located, and gave Dave the laminated sheets I had prepared:
On the radio I could hear them calling my wave to the beach, so I quickly undressed and put lube on anywhere that might chafe. We were supposed to get in the water and swim to the beach, but my boat was still about a mile or two from the place on shore where swimmers were congregating. Dave asked the boat captain to get me closer in, so he did, but other swimmers were already ashore and the race organizer was getting ready to go. I could hear some back and forth on the radio about number 14—uh-oh, that was me. Dave assured them I was on the way. Finally we got to a good place near the start, and I hurriedly jumped in and swam towards the other swimmers on the beach. As I was walking out of the surf the others started running in—I guess my wave had started! My friend Tobey said something to me as she went by, I couldn’t tell what, and I turned around and joined them. The race had started!
I was kind of giggling at this point—one of my big concerns about swimming to an on-beach start at Sandy Hook was that I would get cold onshore waiting for my wave to start. No worries there! But I hadn’t really had time to get take my bearings on the beach, and wasn’t sure which direction from shore we were supposed to head. Presumably roughly from the direction we had come on the boat, yes, but there were some tricky currents to ferry through not far off the beach, and we had been instructed to swim at 2:30 to 3:00, but in relation to what I was not at this point sure. So I just followed the other swimmers in my wave, and ended up swimming next to Tobey, and then on the other side of Tobey’s kayak, until my own boat and kayak found me. After that things seemed easy as I settled into a pace, and I felt confident and happy stroking along with Vlad by my side, catching occasional glimpses of my boat and my crew onboard.
Heading into this swim I was feeling a bit torn. It’s a wonderful and amazing course, and part of me wanted to swim it as at sightseeing pace, taking my time and taking in all the beauty along the way and savoring the privilege of being able to swim under the Verrazano Narrows Bridge, by the Statue of Liberty, etc. But . . . it would also be my last race of the season, and I wanted to honor that by giving it my very best effort, and pushing myself to see how I could stack up against a strong field of contenders. I struggled with trying to define for myself what I wanted from this race, and decided that the challenge for me would be to keep myself open enough to take in the experience while also being focused enough to swim hard. I wasn’t at all sure if I could achieve this narrowed-but-permeable consciousness during the stress of a race, much less maintain it over 6+ hours, but I decided I would try. I spent last week trying to imagine what it would be like to push myself when my muscles were achy, or my breathing labored, while also noting the water rush pass me or appreciating the sight of the bridge or the sky or whatever else passed by.
And that’s pretty much exactly how it went on Sunday. I felt like I was pushing myself beyond comfortable the entire time. Throughout the swim, my stroke count was about ten percent higher than it was when I swam the 8 Bridges stages, which were of comparable length. I even kicked more, or at least more emphatically, than usual. But the entire time I was also constantly taking in and loving everything around me—the blue-and-puffy-clouded sky, the undulation of the waves, the feeling of being surrounded and supported by the water. I waved to the Romer Shoal Lighthouse and the Statue of Liberty as I passed by, blew a kiss to the VZ bridge as I backstroked under it, and was excited by the ever-nearing skyline of Manhattan. The whole swim was simply joyful, and was the kind of peak athletic experience where the more energy I expended, the more I felt like I had to give. It’s hard to arrange into a coherent narrative things that I experienced so moment-by-moment, but here are some highlights of the swim:
· The water off of Sandy Hook was sparkly, and much clearer than the water at Brighton has been since the sediment flow from the Irene floods. It stayed that way until somewhere near the VZ bridge.
· The VZ bridge and Manhattan were visible from very early on in the race—from my 2nd feed on or so. I had seen pictures of Manhattan Island taken from far away, where its skyscrapers just seem to rise magically up out of the water, but seeing it in person and from in the water was amazing.
· There were places where the water was doing interesting things (probably when we passed through channels or where various rivers/oceans were meeting up). One minute I would be in a space where the water was all cool and flowing quickly in one direction, only to suddenly pass into a section of warmer water that seemed to be bouncing against itself chaotically. The water really seemed alive around me.
· My feeds were delicious, and I’m told my stroke count picked up a bit after each one. Having kind people bring you food while you’re out in the water seems like the ultimate luxury.
· Passing by big cargo ships is really cool, and I got to swim right next to a couple that were anchored. They’re so huge! I kept thinking, where else would I get to share the water with these monsters? It made me appreciate the fact that I was swimming through NYC harbor.
· My muscles were definitely achy and fatigued by mid-way through the swim, but I didn’t feel like it that was slowing me down. I had the option of taking ibuprofen during my feeds, but elected not to, because in the I-want-to-experience-it-all spirit of the day I was kind of enjoying the sensation.
· Boats can be really noisy underwater—as we neared Manhattan things got louder and louder. But the Staten Island ferry topped them all. Most boats whir or whine; it sounded like a clanky jackhammer. Still, cool to see such a recognizable icon chugging by.
· There were little translucent jellyfish friends swimming along with me at several points throughout the race. They didn’t sting but kind of tickled.
At my first and second feeds (30m and 1h into the swim, respectively) I worried a little bit that I was swimming too fast and would get tired, but I trusted my training enough to know that if I got too fatigued I could slow down and recover, just like I do in workout. As the day went on and I kept feeling good, I felt increasingly proud and happy that I could swim so hard for so long. I kept thinking about all the good open-water experiences I had had this summer, and how each of them had in some way prepared me for this.
Manhattan grew closer and closer. Vlad told me there was about an hour to go, and I was excited but also a little sad that I was nearing the end of the swim. I tried to pick up the pace, and focused on getting good pulls on each stroke as the water grew choppier around the Battery. I stopped for a feed, and Dave told me from the boat that it would be my last one (it was a pb&j pop—I’m glad I got that one in)! I finished the pop, took a sip a water, then headed towards the finish with all I had in me.
There was a little confusion at the end—we had been meant to finish at South Cove, but the water was too choppy to get swimmers out there, so instead we swam past South Cove across an imaginary line to finish the race. I could see the buoys at the place I thought the finish should be, and wanted to swim in there, but Vlad and Dave were able to communicate the change to me so I swam on past them. (It helped that Vlad was on my right, between me and the buoys—I was pretty determined to get to them and might have if nothing had been blocking my way). After I swam past the cove and was declared done, I got to have a little easy warmdown swim part of the way to North Cove before the boat picked me up. There were people standing by the railing along the river, and I waved to them and did backstroke. I could hardly believe it was over.
After I got on the boat I learned that I was the 3rd swimmer in, which surprised me—I hadn’t seen them, but I assumed that all the swimmers in the last wave had passed me. Only two had—Evan (EVMO), who won the race and set a new course record, and Emma, a delightful 16-year-old from upstate who is a familiar (and fast) sight at nycswim races, and who now holds the women’s course record. I was really happy for them both. When the times from the various waves were sorted out, I finished 5th overall—a result that I’m very pleased with. My time was 5:55:43.01, which makes it my longest swim to date. I’m just thrilled to have had such a great day on the water, and such a fine experience to finish my open-water season. A lot of credit goes to Vlad, for finding me fast water to swim in, and to Clare and Dave, who cheered me on and made the day so easy and comfortable in so many ways
I hung around in North Cove and cheered in returning swimmers for the next few hours. It seemed like a long time had passed since I had greeted everyone that morning in the rainy dark. So many swimmers had amazing days on the water—kudos to all who participated, and to NYCSwim for doing so fine a job coordinating such a complicated and extraordinary event!
Update: Vlad has posted his beautiful photos on the day and account of the swim.
2011 Summer Races:
ü Saturday, May 28: Great Hudson River Swim (1.6m) (1st woman, 17th overall, 28:39)
ü Saturday June 18: MIMS relay, 9:30 start (1st relay team, 7:36:34)
ü Friday, July 8: 8 Bridges Hudson River Swim, stage 1: Rip Van Winkle Bridge to Kingston-Rhinecliff Bridge (18.3 miles) (5:50, 4th of 5 finishers)
ü Monday, July 11: 8 Bridges Hudson River Swim, stage 4: Newburgh-Beacon Bridge to Bear Mountain Bridge (15.2 miles)(5:35, 3rd of 6 finishers)
ü Sunday, July 17: Grimaldo’s mile race, Coney Island (26:47, 8th overall, 2nd woman)
ü Wednesday-Friday, August 3-6: USMS LCM Nationals, Auburn, AL (800 FR: 11:10.57, 4thin age group; 200 BK: 2:56.01, 4th; 50 BR: 42.19, 5th; 400 IM: 6:36.41, 10th)
ü Saturday, August 6: USMS 5K National Championship, Coney Island, Brooklyn (1:24.22; T27/120 overall; T-7th woman; tied for 1st in age group)
ü Saturday, August 13: USMS 2-mile Cable Championship, Lake Placid, NY, (49:17; 18/143 overall, 5th woman, 1st in age group)
ü Saturday, September 3: Lake Quassapaug (Middlebury, CT) swims (3m, 1.5m, and .5m)
v Saturday, September 10: Governor’s Island 2-mile swim (cancelled)
ü Sunday, September 11: New York Harbor (CIBBOWS) 10k swim (3:19:52, 4/8 overall, 1st woman)
ü Saturday, September 24: Little Red Lighthouse 10k (1:37:05, 67/240 overall, 21st woman, 1st in age group)
ü Sunday, October 2: Ederle Swim (Sandy Hook, NJ to Manhattan, 17.5 miles), (5:55:43.01, 5th/16 finishers)
Updated November 17th, 2011 at 01:43 PM by swimsuit addict
1 X 200 3:20 3:00
2 X 150 2:30 2:15
3 X 100 1:40 1:30
two rounds. Round 1 intervals left, round 2 right
1 X 200 kick + 100 swim
4 X 50 1:10
1 X 200 IM 3:30
Four rounds. Round 1 50's: fly 2:back 3:breast 4:free.
Take a short break after round 2.
10 X 50 kick
5 on 1:00
5 on :55
1 X 100 swim
1 X 50 1:00
2 X 75 1:20
1 X 100 fast 2:00
Three rounds, all choice.
WARM DOWN: 4 X 50 easy 1:00
Good swim today. Back at home in Elko Municipal Pool
200 free - 150 back - 100 breast - 50 fly
did free on the followig
1 x 125/2:10 build
- went 1:40
1 x 100/1:40 Build
- went 1:20
1 x 75/1:15 Build
- went :58
1 x 50/50 build
- went :37
Swim Set #1 (500)
3 x 50/50
2 x 50/45
1 x 50/50
3 x 50/40
1 x 50 easy
37-38 on all except the 3 on 40. was touch and go on those
400 IM Kick
- with board & snorkel for fly, breast, & free. just under 9:00
6 x 75/1:30-1:40 IM or 3 different strokes
- 1-3 fly-back-breast/1:40, was going 1:15±
- 4-6 fly-back-free/1:30, going 1:05±.
400 IM Drill
- 1 arm for fly & back, flutter and dolphin kick on breast, 1 arm and fist drill on free. went just under 8:00
6 x 75/1:15 IM or 3 different strokes
- same as above.
150 easy free and back
Total: 3200 yards
Updated October 3rd, 2011 at 07:31 PM by poolraat
(actually recovery weekend. Took a rest day on Saturday and did nothing except tailgating and football.)
In Boise at downtown YMCA
Warm up (900)
300 swim free & back
300 k/d/s by 50 - 1st 150 free, 2nd 150 back
4 x 75/1:20 build
- all free, 58-1:00
Set #1 (1800)
1 x 400 free pull/30sr
- buoy only, 5:40
1 x 200 (50 swim/50 kick/50 drill/50 easy)
1 x 400 back pull/30sr
- buoy only, 6:20
1 x 200 same as above
1 x 400 free pull/30sr
- buoy only, 5:30
1 x 200 same as above
Set #2 Swim with Fins (750)
15 x 50/1:00 every 3rd fast others smooth
- started with fast one went fly (33)-back (34)-free (29)-fly (33)-back (33) on fast ones, easy free (40-42) on others
150 easy free
Total: 3600 yards
Today's main set was 200s. I must say - I really, REALLY don't like 200s. I'd rather do either 50s and 100s or even 400s. Just not 200s. There is something utterly difficult for me about a 200. But... that being said, today's workout went really well and I was able to keep all the intervals without a problem - and did the workout exactly as written without adding fins or pull sets when I got tired. YAY! Some days it's the little things....
Here's what we did today:
1 x 300 Kick on side on 6:00
10 x 50 Free on 1:00, 1>5, 6>10
4 x 25 Fist Drill on :40, lower stroke count
4 x 25 Left Arm Drill on :40, lower stroke count
4 x 25 Right Arm Drill on :40, lower stroke count
4 x 25 Free on :40, lower stroke count
1 x 200 Free on 3:15, 50 fast/150 moderate
1 x 200 Free on 3:15, 75 fast/125 moderate
1 x 200 Free on 3:15, 100 fast/100 moderate
1 x 200 Free on 3:15, all fast
1 x 200 Free on 3:30, 150 moderate, :10 rest, 50 fast
1 x 200 Free on 3:30, 125 moderate, :10 rest, 75 fast
1 x 200 Free on 3:30, 100 moderate, :10 rest, 100 fast
3 x 100 Kick on 2:00, middle 50 no board
Total Yards - 3500
I plan to work really hard in the pool the next couple of days, but back off on Thursday and Friday. I'm laying off the biking until after Saturday's meet is over. And, Coach B figures that Wednesday's workout will lend itself best to block starts - so that should be fun. Before that, however, is Distance Tuesday. Have to see how that one goes tomorrow, but I actually felt pretty decent in the water today and was happy about that.
Back to work, so until I'm back to the pool....
Enjoy your swims!
200 Free Pull
3 x 300 Free @ 3:55 (held 3:30-3:35)
3 x 300 Free Pull @ 3:50 (held 3:27-3:30)
4 x 50 Free @ :45 (while waiting for another to finish her warmup)
got a nice breathful of water on the last one and almost killed myself trying to get the water out. I've taken in a fair share of water over the years, but nothing like this one!! It was a good thing I'm swimming on an empty stomach...
5 x 200 IM @ 3:00 started @ 2:41, descended down to 2:26 on the last one
I was following another person who was doing freestyle on these, so it was kind of nice to chase someone.
Felt good with today's swim, though it started off sluggish like most Mondays after two days out of the pool. I'm hoping I can get started with the age group team one of these weeks soon. We'll just have to see what kind of a payment plan can be worked out for me, if any at all. I can't afford it otherwise... I'm only planning on 1 or maybe 2 age group practices a week.
Y pulls, 2 x 20
tricep extensions, 2 x 20
squat jumps, 2 x 15
lateral barrier jumps, 2 x 10
knee ins, 2 x 10
standing roll out, 2 x 15
med ball throw for distance + AFAP sprint across lawn to retrieve, 10
Erg, 30 minutes:
This was the first time I've been on an erg. Had to get some tips from Mr. Fort first. I liked the erg better than the stationary bike. It hits all body parts and is great for back strength.
I had a super busy weekend -- no time for working out if I wanted any sleep. Which I always aspire to! Hence, I only managed a quick workout at home. My father in law was in town, Lil Fort had a soccer game and cross country race, it was Homecoming weekend and we had tickets to a 25th anniversary performance of Les Mis at the Kennedy Center. Whew. The cross country meet was brutal -- high 40s and rain. (This is freaking Nov weather.) But Lil Fort was game enough. It was her first race of any kind in the 11-12 age group; she finished 2nd and was very happy. After hours in the rain I was frozen. I had thought about trying to squeeze in an hour swim, but opted for a hot shower and downloading homecoming pics. One of Teen Fort below.
As a result of this busy-ness, that was almost a recovery weekend. Mini Fort warned me that my back would be sore after my first erg workout. Not so, I am fine. I don't feel like the TRX was much of a workout either but I will be cautious and bump drylands to Tuesday this week.
Trying to decide what kind of workout to do today ... Usually Monday is a speed workout, but I may opt for a dread lactate kick set.
Updated October 3rd, 2011 at 05:20 PM by The Fortress
Well, I didn't watch Giants vs Cards yesterday, but I checked in with a bout 3 mins to go and saw the G-men were behind but close, but without timeouts. I shrugged a "here we go again" shrug and I went to make dinner. I checked back a few minutes later to confirm what I expected only to see them take over on downs to win the game--I missed the score and the defensive stop...I just missed it all. I guess that's why they play the whole game and not walk away with time on the clock.
"So what's the point of this story Stud? You're supposed to be writing your swim blog!" you say.
Well I guess you could use that result as an example for life rules or perhaps for this community...swimming habits. For instance, it's #8 of a 10 rep set and you're flagging so you decide to bag 9 and 10 to move onto something else...hmm you didn't finish the game.
You had a really bad start on your 100FR at a taper meet, you mentally tell yourself that you've blown your chance of breaking a PR and back off to 95% as it's pointless...hmm you didn't finish the game.
Turn these things around. Swim 9 and 10 on that set...ok maybe you're not hitting that speed you wanted but you're setting a behaviour pattern. That big race...don't get upset and cave...get mad and swim harder when you get to the wall--you might just find you found something extra to make up for the cruddy start...
...like we tell our kids "Play to the whistle!" or in a broader sense "Finish the game!"
600 FR/BK by 50's Adding more back to my warm up is paying off...not going to get really fast but I feel I improved a bit.
10 x 50 K 1:30 tried to work on feel and flexing my ankles...I have an ankle issue brewing...feels tight...any home treatment regimens out there?
5 times through:
1 x 200 FR 3:30
1 x 100 FR Pull w/paddles 1:45
500 FR/FL by 50 w/fins
2 x 50 FR Fast 1:30
Updated October 3rd, 2011 at 01:07 PM by SwimStud
Swam w/ Roger and Kent next to Dave and Dave. Pool temp down to 80 due to broken boiler. Will be nice until next week when it gets below 75. No drag suit. Power hour format.
Played soccer yesterday. Supposed to be no/light contact. I went after a ball against an opponent who was kind of new with the contact rules. In a serious match I'd have put my shoulder into his to establish some position which is what he fully expected me to do. I eased up and he dropped his shoulder into me sending me flying out of bounds on my back. It's been a while since I've been hit that hard. Woke up feeling pretty rough this morning. Dragged myself to the medicine cabinet for some ibuprophen and then headed to the pool. Didn't do too bad all things considered. Kick at the end went really well. Held 1:30's through 300 yards. Dropped to 1:35s after that. Just missed the split on #9.
400 Warm up
5 Times through
* 75 Fr - 1:00
* 50 Stroke - :30 (Hard)
* 50 Stroke - :30 (Hard)
* 75 Fr - 1:00
5 Times through
* 25 Kick - :30
* 75 Fr - 1:00
* 75 Fr - 1:00
* 25 Kick - :30
6 x 50 - 1:00 From Dive (Fly/Br/Fr x 2)
700 Pull - 9:00
1000 Kick - 15:00
Kick until :30 behind 1:30 pace
Swim free until back on 1:30 pace
(Made 900 br kick)
200 Cool down
Team practice SCY
- 400 swim
- 50 kick no fins
- 300 back
- 2x100 kick w/fins
- 2x100 drill
- 50 kick no fins
Main Set #1
- 10x25 breakouts on 30 (good streamline six fast strokes then ez)
- 50 ez
Main Set #2
- 10x50 on 50 pacing
-- 32x4,31x3,30x3 (didn't do well pacing)
-- originally thought I would hold 34-35, so happy
-- should have picked 29,30 to start with (200 pace)
Main Set #3
- 50 on :50 moderate
- 100 on 1:40 moderate
- 150 on 2:30 moderate
- 200 on 3:00 moderate (2:20)
- 200 on 3:00 faster (2:14)
- 150 on 2:30 faster (1:42)
- 100 on 1:40 faster (?)
- 50 on :50 faster (31)
- 200 ez
- Josh: The new girl might be fast
- Me: Nothing like getting beat by a chick first thing in the morning
- Josh: I am only guessing that because she actually moved forward during catchup drill.
Coach had a new toy, a heartrate oxygenation finger monitor. My heartrate was 132 oxygenation at 97% after warmup, which doesn't mean anything at all to me. Since it took almost a minute to do my reading, I doubt it would be useful for me anyway.
Did weightlifting yesterday and that just about ripped my arms for today. That is ok though since that is what I need to do to sprint. Have a meet this weekend with the kids and I will be doing the 50's Fr, Fl, and Bk and a 500 Free.
Today was based on how I felt but I was fairly strong for being sore. Tomorrow will be deliberate sprint work.
500 Free broken 1,2,3,4,1,1,2,3,1,2,1@:10R
500 Free kick w/fins every 3rd 25 fast
10x100@1:30 Free w/paddles & bouy went 1:24, 1:23, 1:23, 1:23, 1:22, 1:22, 1:23, 1:22, 1:22, 1:20
10x50@1:15 Free w/snorkle 25 kick/25 swim focus on coordinating the kick (this is better for long course than short course)
500 alt 100's odds free evens back each 100 was 50 swim/50 drill
Total 3000 yards
Alas, the Sunday Sprint/Distance split is now off until the Spring. I don't know why, except perhaps because they only have one coach on deck. So it's mostly Stuff I Don't Do workouts. I went anyway, hoping the diving well would be clear.
SMU, Sunday LCM
Lianna McStravick coached
600 warm up
12 x 50 kick on 1 min
==>no, 300 fins kick on all sides
repeat 200 and come back down
I did many dives from the blocks and running dives into the diving well. It was awesome. The set was pretty boring so by the end Lianna was essentially working with me one on one in the dive well and big pool on each dive.
I didn't bother counting how many I did, just made sure to rest before each one and start punchy rather than trying to count or rush up to do another one. I probably did 10 maybe 12 in total.
I made sure to take in every word Lianna was saying and her feedback. You don't get these one-on-one chances very often, and on such an important part of my race!
This turned out great for me today. 1/3 of my race will be that dive, so might as well take advantage of SMU's diving well and blocks, even if I had to swim around everyone else. I am convinced this day will help more than if I did the set as proscribed.
Today I will also do my Vasa and some drylands at home. Baylor Fitness Center doesn't open until 12:30, too late and cuts into the day.
We have our office party tonight. The food looks good! I just hope everyone has a good time.
If you divide Kirk's single in half, my double comes close.
4:30am Lifetime SCM Solo
- 2x 150 swim 100 IM drill 150 swim 100 kick
- 2x100 on 1:15 (supposed to be 8)
- 10x50 on 2:00 hold under 1:00
-- Still suck at kicking
Noon Lifetime SCM Solo
- 4x 150 swim 100 back
- 6x100 on 1:20 hold 1:13
-- only made the first one on 1:13
- 200 kick (legs cramping)
- 2x100 with paddles and buoy (acclimation)
- 6x100 P&B on 1:20 hold 1:13
-- first 1:13, rest 1:11-12
- 16x25s back/free
I might not be physically ready to make 8 1:15s, but I can make more than 2. My mind wasn't into it today.
The kick set was good (for me) and the pull set was fun.
Monday, September 26, 2011
The first main set was a little difficult to grasp at first, at least until I recognised the pattern. Of course doing fly is never easy for me, but that was only an issue when it came to the longer distances. I'm just happy I didn't have to do fly twice in the 150! The next set I ended up doing it all breaststroke, yes that's 1100 yds of breaststroke! I know I'm going to be sore tomorrow!!
400 free, easy
8 x 50 IM order
with 0:15 rest in between
with 1:00 rest in between
all stroke or IM
200, 250, 300, 350
with 1:15 rest in between
all free 400, 500
200 free, easy
Wednesday, September 28, 2011
Today was the day of 200s! I really enjoyed the kick sets, as it gives me time to concentrate on one lacking facet of my swim technique. I've always swam primarily with my arms and shoulders. I don't know why that is, but as long as I remember, my kick has been marginal at best.
400 free, easy
8 x 50 IM order
10 x 50 free (5 on the 0:55, 5 on the 0:50)
3 x 200 IM kick 0:30 rest
2 x 200 pull on the 3:30
2 x 200 free descending 0:45 rest
3 x 100 stroke (for time)
200 free, easy
Friday, September 30, 2011
Friday is here and it's payday for me! Whew! I was happy to see that Nick didn't make the sets with large butterfly yardage, but just enough to allow me to work on my technique. We finished the main set with a drill that we hadn't done in a while: a pyramid.
400 free, easy
8 x 50 IM order
5 x 50 on 0:50
5 x 50 on 0:45
with 0:15 rest in between
50 fly (kick)
100 back (kick)
150 breast (kick)
200 free (kick)
50, 100, 150, 200, 150, 100, 50
200 free, easy
Dang it! It wasn't until right now that I realized that my weekly total was 9900 yds! I really need to add up my yardage throughout the week and if I'm going to be close on Friday, I need to do that little extra to get me into the 10K region.
With Masters team at Rec scy
10 x 50 Fr stroke work/drills
5 x 200/150/50 on 2:30
(fast third 50)
4 x 75 on 1:30
(50 fast kick, 25 sprint)
A rare event where rxleakem led the workout. Lots of emphasis on freestyle stroke mechanics, then some distance and kicking to practice these.
I was sound asleep last night when the call came announcing that the Ederle swim had been postponed for a day, due to a heavy winds and a small craft advisory. My husband took the autocall, and had to wake me up to tell me. I contacted my crew so they would know they didn’t have to show up at 4:30, checked in on the Yankees game (they got postponed due to weather too), then went back to bed. I was a little bummed about the delay, but it does look like Sunday will bring some better conditions.
So today I’m trying not to be too impatient for tomorrow to come—I was already yearning to be in the ocean and swimming last night, today even more so. I was tempted to head out to Brighton today for a little swim, but instead contented myself with a short workout at the Y plus a long stretching session. I did the exact same swim that I did at Riverbank yesterday, only in scy instead of lcm, and without the feeding practice (which amused the guards at RB yesterday):
1000 warmup (200 fr, 200 st/fr by 25, 200 RIM kick, 200 pull, 200 RIM d/s by 25)
6 x 50 @ :55, desc. 1-3 and 4-6 [FR for the 1st 3, BK for the 2nd FR]
250 warmdown + play
I felt good in the water and wanted to swim more, but I figure I’ll get in all the swimming I want soon!
I’ll take it easy the rest of the day—I now have a chance to clean up the mess I made yesterday pulling all my gear out to pack for the swim. Laundry and shopping for my niece’s birthday are also on my to-do list, plus a nap and a trip to the farmer’s market. It’s kind of nice to suddenly have a free day, along with an excuse not to do anything too taxing.
Looking forward to tomorrow!!
I loved Fort's post and her upload so much that here it is again!
It is a video of Natalie Coughlin's dryland exericises. Some real gems in the why-we-do-this commentary.
Some highlight take-a-ways:
1. Endurance is a much as it's going to be - POWER IS WHERE THE IMPROVEMENT WILL COME FROM
2. Movement based exercises vs. just lifting a weight up and down.
3. Lots of legs, legs, legs and hip exercises. I can modify most with my walkers and work up to doing them without any support! Lunges, sled, and the "lunge platform", as I call it.
4. Strength, stability, and transference to the pool.
5. Water exercises: running dives, weight belt kicking with head up, sculling with no legs.
6. That cord thing. Haven't seen it at my gym, but they typically get the latest and greatest and then it disappears. Like the TRX. Hope no one steals my walker. I am not yet weaned!!!
Note: She says she loves being a pro and training 5-6 hours a day, mixing it up with things outside the pool. Ok, so that means, i'm having to figure out what is best FOR ME to reduce it to 1 hour a day! Both in selection, which day to replace swimming, how intense, etc etc....that is where the art of swimming comes in as a masters swimmer! But wait, I think I see a 23.99 in there somewhere!
SCM, Baylor Fitness Center noon
Steve Barnicoat coached
300 warm up
Designated Garbage Yardage Set:
(Yes, straight from the coach's mouth - just get through this set!)
300 1:30 base
2 x 50 on 40
200 1:30 base
2 x 50 on 45
2 x 50 on 40
100 1:30 base
2 x 50 on 50
2 x 50 on 45
2 x 50 on 40
============NO, N. O. spells NOOOOOO!!!!
Easy goof around everyone else on the 3, 2,1 and strong "sprinter conditioning" on the 50's. Held all at 35 or less.
200 easy kick, no fins
SPRINT SET (DID MINE EARS HEAR CORRECTLY? WHY YES!)
12x 25's WITH FINS! Coach said, everyone get your fins!
2 sets of 6 on 1 minute (and without a mutiny!!!)
6 beat kick, legs at 60% arms at 80%
I actually did 100% legs arms at 50%
2 ALL OUT
1 Easy recovery
Bonus for me:
2 more all out, easy swim back
I don't know why I never swam with fins. I am totaly a fin sprint swim convert now! After getting used to swimming with them on, I can clearly see how it's not cheating, not a crutch, same as how I use them for kicking. It truly got me up to race speed, similar to the assisted cords that pull you back, so you are up at true speed and can work work work that sprint without totally grinding yourself down. I loved it so much I did 2 more! I will have to go to FSS (Fin Sprint Swimmers) Anonymous soon it this keeps up!
Swam w/ George, Mary, Andrew and Billy (came in late). Each had our own lane. Nice cool pool temp ~82. No drag suit.
3 Times through
* 200 Free
* 150 IM (No Free)
* 100 Pull
* 50 Kick
4 x 100 Kick w/ fins - 1:45
4 x 125 IM - 2:00 (Extra 25 added in IM order)
4 x 100 Free - 1:30 (Descended 1:18, 1:15, 1:10, 1:05)
4 x 200 Pull - 2:45 (2:35, 2:30, 2:22, 2:20)
4 x 225 IM - 3:45 (Extra 25 added in IM order)
4 x 200 Free - 2:45 (2:40, 2:30, 2:25, 2:25)
200 Cool Down