More boring distance work!
800 continuous freestyle swim working on sighting
2 x 200/20sr 25 fast-50 ez-75 fast-50 ez
- #1 on belly with board and snorkel, time around 2:30
- #2 on back, time around 2:30
3 x 400 on 7:00, 6:50, 6:40 ds and neg split
- went 6:35, 6:23, 6:20
1 x 600 work off the walls and the first 15m of each 50
- with buoy and freestyler paddles
Total: 3100 meters
1 week out from the start of Nationals!
3 X 200 3:45
2 X 100 2:00
1 X 600
Broken 15 seconds at each 200
6 X 50 kick 1:20
1 X 100 easy swim
4 X 50 choice 1:20
Descend 1-4 #4 @ 100%
6 X 50
odd: Blocks-sprint 20/easy in
even: 25 easy/25 build to race finish
1 X 50 or 100 Blocks @ race pace
WARM DOWN: 4 X 50 easy 1:00
DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace
Swam a 1:09 100 today. No drag suit from a dive. Seems to be significant improvement over what I have been doing. Got a little sloppy on the way back. I think going under 1:05 is definitely possible for me. I'm seeded at 1:07.37. It would be nice to break that in practice.
400 IM Drill
4 x 50 Build
100 Free (1:09)
300 Cool down
This morning I had an easy-swim-and-stretch session over at the Y. I got to swim in the same lane with one of my regular swim buddies even though we were doing different things, so that was nice. Here’s what I did:
200 relaxed FR
200 alt ST/FR
200 kick rev. IM order
200 rev. IM d/s by 50
50 BR kick build
6 x 25, odds easy FR, evens BR mod-fast [I had fun experimenting around with arm angle on recovery after watching Rebecca Soni on last night’s broadcast!]
200 warmdown + play
That was it. Afterwards I went upstairs and had a good half-hour stretch—felt very good and blissy.
Even though I had no energy today I managed a good workout.
500 Fly kick w/fins on back
3x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim
4x50 from dive sprint 25's alt fly/free felt ok but tired
200 Free w/snorkle easy
Total 2500 meters
Whew...I'm out of shape, and I can admit it.
There's nothing like a lot of work and no swim to let you know it too!! The thought has gone through my head to actually skip the competition this coming Sunday, in the USA-S LCM Champs for the Inland Empire. I'm signed up for Sunday only, swimming the 100 Free, 100 Fly, and 200 Back. I'm not sure if it'll even be worth the gas for a 2+hour drive each way. Who knows though, I'll probably go, 'cause I hate to miss a race.
200 Free Pull
100 Back Kick w/ 5 SDKs of walls
10 x 50 Odds Free, Evens Back @ :45
4 x 125 Free Pull @ 1:35, (held 1:25s)
1 x 50 Free @ :50
1 x 25 Fly @ :30
(got out before the lifeguards had to make a rescue)
I've done 19.38 miles so far this month according to GTD. That's so amazing!! Yeah right. That's 0.77 miles per day in the pool. No wonder I'm up about 8 pounds from a little over a month ago. We'll just say I'm packing on a little extra to be prepared for the OW swim at the end of August!!
Saturday I did not workout. Then yesterday i did a short bike ride and then went hiking.
Today I had a really crappy swim. Must have been tired from the biking and hiking.
Warm up (800)
6 x 50/1:00 (15 – 20 – 15)
6 x 200/20sr
- these just kept getting slower. First three were 3:15, then went 3:20-3:25-3:30 for the last 3.
6 x 100/2:00 - ds 3 - didn't do much better on these. 1:40-1:45
Total: 2600 meters
15 minutes RC exercises
30 minutes foam roller & stretching
-- When I stretch, I pick from the following list of stretches: http://forums.usms.org/blog.php?b=14191
4 x 100 w/paddles
25 scull, 25 kick, 50 free
4 x 25 shooters
4 x 50, burst dolphin kick to 15 + cruise
2 x (25 AFAP w/fins + 75 EZ)
free, low 11
flutter kick w/board, low 11
1 x 50 fast fly w/fins
-- high 24
I'm feeling rather tired and sloggish the last few days. It's likely just that lovely stage in my taper, though I haven't slept that well the last couple nights either. Got home late last night after seeing Captain America with Mr. Fort.
This may be the last time I look at the clock. Might be my last fast 50 too.
The meet info for the Terrapin Cup on Aug 20-21 is up: https://www.clubassistant.com/club/m...1553&smid=3289. I'm likely just going to swim 50s at this meet. But I'll see how Nats goes. Maybe I'll have to enter some surprise event so everyone can have a good laugh.
Even though I didn't really train this summer, I see no reason to skip the taper!
And thank goodness Swim for Distance is almost over. I can't tell you how hard I have to work, yelling over and over that i'm not doing the set! Pretend like i'm not here! and sometimes fighting for last in the lane is tougher than just leading it.
SCM, Baylor Fitness Center
Steve Barnicoat coaching
12 x 50 on 1 min
kick/swim with fins
The given set:
==> A flat out no.
4 x 25 % builds
4 x 25 variables
2 x dive 12 1/2 sprints
easy swim in between
The End for me
something else for the group after that, but I got out (45 mins) and did light stretching. Extra long shower since yours truly got to the showers before all the noon workout groups piled in!
In other on-the-edge-of-your seat news, I actually went clothes shopping yesterday at Kohl's! I got 2 casual outfits plus some acceessories. That place is so cheap it's ridiculous. I think I got hosed because I didn't do the late owl/early bird hour, but I did email sign up for some sort of discount, which was better than nothing!
The World's in Shanghai are off to a rocking start! I tried to mimic Pelligrini's beautiful freestyle today while swimming solo at the Monon.
**500 Freestyle warm-up swim
**5 X 100 Free @ 1:50 interval
**500 Freestyle pull w/buoy and paddles
**5 X 100 Freestyle @ 1:45
**500 Freestyle Pull w/buoy
**5 X 100 Freestyle @ 1:40
**Easy 200 Freestyle
**4 X 50 @ :55
**Easy Freestyle Pull
**4 X 50 @ :50
I planned to do some stroke in there but ended up sharing the lane with a guy who took more than his half. It's just easier to hug the lane and swim freestyle versus smacking him while doing stroke so I took the path of the least resistance.
Another annoying patron came in about half-way through my workout and totally turned the pace clock to face lane 8. I tried to motion over to him and communicate that I was using it for my sets too. I finally gave up. This particular fellow seems to only understand japanese so again I just let it go and used my wrist stopwatch.
Right now I'm trying to figure out the logistics of driving up to Cleveland this week-end to do the Lake Erie ow 2 mile race. I'm even considering swimming the meet on Sat. and ow on Sunday. A double duty would make the trip worthwhile. I'll have to speak to my new spouse about this and see if he wants to go. It would be a long trip alone. I'm also wondering what Erie's temperature would be in July.
Laid around a lot yesterday. Felt pretty good this morning. Got rid fo the drag suit after the 300 Free and swam the rest in a Speedo. Felt nekkid. Pulls were between 1:05 and 1:15. I did breast stroke on the free/stroke at the end. Didn't get a time but it felt different without a drag suit. I'm going to have to adjust somehow... got a week to figure it out.
3 x 200 Kick
6 x 100 Pull - 2:00 neg split
3 x 100 Easy Free/Sprint stroke
200 Cool down
4 X 150 2:45
4 X 100 2:00
6 X 50 kick 1:20
3-6: build to fast
8 X 50 1:30 choice
1-4: perfect stroke
5-8: descend-#8 @ 100%
1 X 100 easy swim
3 x 100 2:30 choice
Swim @ 85/90%
12 X 50 1:00
swim at 800 or 1500 pace
10 X 50 1:20
odd: easy/perfect stroke
even: 25 sprint/25 easy
WARM DOWN: 4 X 50 easy 1:00
Mon Jul 25th 2011 LCM
Thanks again to the fine folks at the Woodlands Masters who ran such a wonderful LCM Zones. Thank you!
I ended up breaking 4 individual zones records, 200 IM, 400 IM, 400 fr & 800 fr, but Ross Davis also broke the 400 fr with a faster time than mine, so it's his. South Central Zone Mens LCM Records
I spoke with Ross Davis at Zones, he said
Laura, his wife, was reading
[ame="http://www.usms.org/forums/showpost.php?p=51700&postcount=480"]Tip 129 Beat Your Nemisis[/ame] which starts out:
"Thanks to Ross Davis for suggesting this topic."
At the meet Ross said,
"We can't control what other people do or how other people train or how they do in meets. We can only control how we train and prepare. So in actuality, each of us is our own nemisis. We need to make better choices in and out of the pool. We need to do the best we can with what we have. He said his schedule only allows him to swim 3 times a week."
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UT, main pool
6:00 - 7:30 dove in 6:14
wore old B70 jammer
swam with: Todd, James, Nate, Jason, & Mike
beside Larry & Jim
Main SET: SCY
5 x 50 fr on 0:45
4 75% effort, 1 fast
5 x 100 fr on 1:30
4 75% effort, 1 fast
5 x 150 fr on 2:15
4 75% effort, 1 fast
5 x 200 fr on 3:00
4 75% effort, 1 fast
assigned: 3 x 300 with fins
did: 3 x ( 2 x 50 k, 100 fr)
Updated July 25th, 2011 at 02:28 PM by ande
Swim/SCY/Solo @ Oak Marr:
6 x 50 single arm fly/back/free
10 x 25 shooters
10 x 25 no breather free
10 x 25 shooters
-- 30 minutes foam roller & stretching while watching Tour
Shared a lane with Wally Dicks yesterday again. Both of us just floated around. Very glad that he's returning to GMUP practices in the fall; he's been swimming with Reston Masters the past year.
I was still tired yesterday, probably from the heat fest.
I need to get a life now that the Tour's over. Lil Fort and I are having a book reading contest this summer, and I'm losing due to Tour obsession. I've been watching swimming on line and gnashing my teeth that Direct TV doesn't carry Universal Sports.
Tonight is our last Monday night meet. Divisional Champs are on Saturday. So glad that our team is hosting again this year. Mini Fort opted not to swim this year, as she will be at rowing camp in Cali during All Stars the following weekend. But Lil Fort will be swimming fly and IM.
Rats! It just thundered, which means I will not be making the trek to swim LCM today. I was hoping to swim easy in LCM a couple times before Nats.
Updated July 25th, 2011 at 12:07 PM by The Fortress
I enjoyed a nice taper workout at Asphalt Green this morning. Here’s what I did:
1100 warmup (400s, 200k, 300s, 200 rev. IM d/s by 25)
4 x 50 FL kick [did a couple of wall BK starts w/ breakouts on these, rest easy-moderate]
Stretching on deck
4 x 50 BR kick/drill
10 x 50 FR @ 1:00 [held 39-40]
1 x 400 FR @ 6:00 holding 800 pace [5:35, maybe a little fast but felt good]
700 warmdown + play
I’m making good progress on my list of things I want to work on during my taper—here’s where I am so far:
ü Get in a couple of workouts where I do some slightly-above-threshold-pace FR swimming [for my 800 FR and the last leg of my 4IM. I’m not trying to improve my conditioning at this point, just refamiliarize myself with what it feels like to swim FR at a pace that leaves me breathy, so I’m not shocked by that sensation at the meet. I already did one session of this last Saturday. These don’t have to be long sets—1000 to 1500m should suffice.] 7/22, 7/25
ü Do some sprint breaststroke [maybe 2 or 3 times over the next few weeks, working on distances of 15m to 45m] 7/22, 7/23
ü Work on maintaining good rhythm on my breaststroke at a variety of paces [this helps my feel for the sprint BR, and also helps keep the 3rd leg of my IMs as efficient as possible. I have a tendency to get to the power phase of my kick before I’m in enough of a streamline position to take full advantage of it—hesitating a split seconds before initiating it makes a world of difference.] 7/20, 7/22, 7/23
· Do a few uninterrupted 400 IMs long course, at relaxed to moderate pace, to remind myself what it feels like swimming that much fly without walls. 7/22
ü Do 1-2 “virtual” 400 IMs, where I do walls and other select portions at race pace and the rest easy FR, while mentally rehearsing my keys for each part of the race 7/23,
· Do a set of 2-4 hard 200 halfsies (100 FR/ 100 BK) to rehearse and practice my keys for finishing strong on the 200 BK
· Do some starts, forward and backwards, but not too many (maybe 2-3 sessions of 4-6 starts over the next 2 weeks). 7/20, 7/23
ü Aside from the above, not get drawn into other sets that work me hard without some clear purpose—I want to spend a lot of time in the water just playing and having fun, and talking to the water about our upcoming swims together! every time I’m in the pool!
1000 Free as 1,2,3,4,1,2,3,1,2,1
2x400@8:00 Free w/bouy & snorkle went 7:01 and 6:47 not great but ok
500 Free kick w/fins every 3rd 25 fast
8x50 from dive 1-6 as 25 sprint 25 easy free alternate Fly and free last 2 do as fast breakout for 3 strokes then easy.
Total 2700 meters
LCM Zones Day 3
Sunday July 24th, 2011
Arrived late, (packing up our hotel room)
No warm up at all
Dove in dry, Cruised the 1st 50 easy speed, barely kicked like I was taking out a 2 IM
split 29.75 32.10
1st Ross Davis 1:01.60 29.01 32.59
right after the fly, warmed down from fly & up for Br
Got decent rest before the
38.77 43.92 43.48 43.28
stayed smooth & easy for first 3 lengths,
Tried pick up last 50
My Stroke counts for each length were: 12, 14.5, 16, & 19
Think I'm better off staying long & gliding, maybe add more power to each pull & kick
26.03 it hurt
Korey, the new guy on TXLA, went 25.3
Swam it because I thought I could break Larry Wood's 9:52.28 zone record
got plenty of rest & warm up, (relays & 4 800 heats before mine)
swam it steady then 6 beat kicked the last 50
1:08.36 32.81 35.55 1:08.36
2:21.35 36.35 36.64 1:12.99 2:21.35
3:35.08 36.70 36.98 1:13.68
4:48.83 36.93 36.87 1:13.80 2:27.48 4:48.83
6:02.35 36.91 36.87 1:13.78
7:16.01 36.83 36.83 1:13.66 2:27.44
8:29.55 36.67 36.87 1:13.54
9:40.00 36.96 33.49 1:10.45 2:23.99 4:51.17
4:51.17 - 4:48.83 = 2.34 diff between 1st & 2nd 400's
Updated July 25th, 2011 at 04:45 PM by ande
Has it really been over 3 weeks of blogging! Here we are again, another split Sunday sprint/distance workout LCM at SMU!
But first: Yesterday, Sat 07/23
Half of my vasa & dryland workout
Now, back to today:
3 x 200 warmup swim/kick/swim
4 x 100 25 kick/25 drill/50 swim
12 x 50's
4 x 60 sec 12 1/2 fast
4 x 55 sec 25 fast
4 x 50 sec 37 1/2 fast
6 x 50 on 1 min
1-2 breath every 3
3-4 breath every 5
5-6 breath every 7
3 x 50 fast on 2 min
1 and 3 from a dive;
2 from the wall
32 free ??? fly 31 free
Today was a solid day. The fast 50's at the end were more like sprint/fast pace 100 than true race-pace 50s.
I went shopping and now blogging to kill some time in order to avoid catching up to real time on TIVO for the swimming on TV.
Our annual Swim for Distance month always ends with the 2K/5K/10k. In recent years the 10k was dropped, but back on for this year as a relay! I remember, the two times I did the 10k, it was a rather light turn out! Well, this year, DAMM capped it to 16 relay entries, and are full-up. They will have FUN!!!
Yesterday, Bill White and Mark Scholl, their cups overrunning with sweat and hubris, arrived at the Y tennis courts at the generally agreed upon time of 8 a.m. for what I had hoped would be a Super Men's Best of 11 Set Championship match against the indomitable Irishman, John Delaney, and myself, a superb but psychologically frail athletic specimen.
John and I arrived fashionably late at 8:45, which I am certain Bill and Mark believed was a strategic decision to tire them out via exposure to the pitiless Heat Dome that is currently slow-cooking us here in the Middle Atlantic States.
Actually, though it may have served this function, both John and I had arisen early to the pitter patter of rain drops and figured we should give it time for the courts to dry out. Mark and Bill, who live across the Ohio River, had experienced no such rain drops and didn't believe they existed.
But enough preamble.
The basic gist is that our nemeses were nicely warmed up, and they took the first two sets 6-3 and 6-1 respectively.
John and I both felt thoroughly beaten down. There is something about a drubbing that tires you out more than the actual activity itself. It is, I think, akin to the learned helplessness of domestic abuse victims.
But then something amazing happened in the third set.
The tide turned. We won 6-3. And in the fourth set we won 6-1--the score equivalent of a palindrome.
Though I argued the fifth set would not decide anything--we were, after all, playing the best of 11--no one else seemed to want to play that long. I suggested that if the match was still going at 5 p.m., we could call it, but again, no one but me intended to suffer the brain damage such would certainly wreak on the wetware of our fast desiccating neurons.
So the 5th set was to be the deciding one.
It proved remarkably competitive, with the lead see-sawing back and forth and forth and back. At 7-7 in games, John suggested we play a tie breaker, but Bill, Mark, and I didn't really want to do so. The compromise: two more games. Either a winner would emerge or we would tie.
But that would be that.
I managed to win my serve. Score: 8-7. The worst we could do was a tie.
But then we won Mark's serve, and the match was ours!
Bill and I immediately headed for the Y's hot tub, which may seem counter-intuitive given the fact that we were already boiling hot and drenched in sweat. But we have discovered a dip in the Jacuzzi post-tennis allows us to do something throughout the remainder of the day that would otherwise be impossible.
Ten minutes of swirling therapy on the dogs later, we went up to the pool to take a dip and cool off.
Bill, who wears these horrible discount tennis shoes that rather than cushioning the beating his feet take on asphalt courts only accentuates this, needed to limp to the pool in thonged sandals.
Before jumping into the deep end, he took these off and placed them on his hands and used them as swimming paddles.
This is the inspiration for today's vlog: a revolutionary new Aqua Shoe Glove that, with just the slightest tinkering by scientists, would provide active triathlete types the perfect solution to beach run-swimming.
To wit, how often have you wanted to go for a nice long jog along the beach, then swim back only to be stymied by this question:
What do I do with my shoes?
This new approach will allow you to run as long as you want in cushioning footwear, then either take said footwear off your feet and place them on your hands (as paddles) or leave them on your feet but convert them to
adjustible length swim fins via the retractable flipper.
If any of my vlog readers have connections to industry and would like to pursue this incredible idea further, I hereby publicly assign to you 1 percent of all moneys collected after the first 2.5 million dollars, this as an incentive to you to pick up the ball and carry it for me.
By the way, I could have definitely used the Revolutionary Aqua Shoe Glove later that afternoon when the lovely Heidi Kafka of Chicago, Illinois, convinced me to take her to North Park, a favorite swim stomping ground of her youth in our neck of the woods, and the two of us swam 3200 meters in the 85 degree human bullion, me riddled with nonstop toe, arch, foot, and calf cramps.
A typical thonged sandal modeled by a professional foot model whose prominent blue veins are deliberately suggestive.
The same thonged sandal converted by the ingenuity of Mr. Bill White, chemical engineer, to a swim paddle.
A sketch currently en route to the US Patent office for the Revolutionary Aqua Shoe Glove that is likely to change forever how active humans move at beaches. Please contact author for how you can earn 1 percent of anything over the first $2.5 million in revenue that I receive.
Swim/SCY/Solo @ OakMarr
10 x 50 various (scull, kick, drill, etc.)
4 x (burst 25 dolphin kick + 25 EZ)
4 x (burst 25 (breast pull/doggy paddle) + 35 EZ
3 x (25 fast + 75 EZ)
Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.
Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.
My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.
We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.
After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!