I took Sunday off and my shoulders were feeling a little tight when I woke up this morning. A pull set pyramid sounded like just the thing to get things stretched out
500 swim (every 4th length backstroke)
3x(4x50 @ 1:00) IM order
1 - kick
2 - drill
3 - swim
100, 200, 300, 400, 400, 300, 200, 100 pull w/ #4 strokemakers paddles
1:20/100 up, 1:15/100 down
10x50 kick @ 1:00
4x150 swim @ 2:00 try to hold 1:45 (missed #4)
200 cool down
Less than 4 weeks to PNA champs, my last meet of the season, so I've only got a couple of weeks to put in some quality work to get those times down.
Monday's are always interesting little workouts. We don't tend to do distance days or sprinting days on Mondays. Usually, Mondays are an easing-back-into-the-swim-of-things kind of workout. Here's what we did today:
6 x 50 Catch-up drill/free on 1:00
4 x 25 Free from blocks on 1:00
4 x 25 Easy free back to blocks
8 x 50 Free on 1:05; 1>4, 5>8
8 x 50 Free on 1:05, count strokes
8 x 50 Free on 1:05, 1>4, 5>8
8 x 50 Free on 1:05, count strokes
8 x 50 Free GOLF on 1:05, descend score 1>8
Total Yards - 3250
If you've never played golf while swimming, you take your 50 time and add it to your stroke count to get your "score". The idea is to lower your score, i.e. you get faster swims with fewer strokes thereby increasing your distance per stroke without sacrificing speed. My first score was 79 (:42 plus 37 strokes). I went out slightly slow on purpose (descending over 8 50's is not usually my strong suit). For the most part, I was swimming the 50's in :38-:40 with 32-35 strokes per 50. Over the 8 50's, I was able to lower it to 69. However, on that 69, I gave up a bit on # of strokes in favor of speed. But, again, I was trying to pull too hard and by the end of the 2nd count your strokes round, my side was aching again. So....
I guess spring is really in the air - after all, the golfers are out.
Warm up (950)
300 Swim free and back
200 IM kick 200 IM drills
5 x 50/1:30 15 Fast Breakouts - 20 smooth - 15 Fast Finishes
did odds free, evens back
12 x 50/1:00
25 smooth - 25 Fast Finishes
25 Fast Breakouts - 25 smooth
* Mix in some fly, back, free
- these weren't very sprinty. did 1-4 fly (on 1:30), 5-8 back (on 1:15), 9-12 free (on 1:00)
200/3:30 Negative split
- swam 3:15
150/2:45 Speedplay by 50's
- swam 2:30
100/2:00 Negative split
- swam 1:35
50/1:00 build to FAST FINISH
- not very fast - 42±
Total: 2250 yards
Well I swam Saturday, I did another 3200 Yesterday and this morning I swam and felt something go twang in my groin...sadly that is "twang" not "schwing!"
1 x 600 FR
4 x 50 Fly 1:30
10 x 50 Kick 1:30 Alternate FR, BR
1x 100 FR
1 x 200 FR 3:20
2 x 100 FR 1:40
4 x 50 FR :50
8 x 25 FR :25
200 Fin kick
1 x 200 IM 4:00 felt groin here
2 x 100 IM 2:00
4 x 50 IM 1:00
8 x 25 IM :30
500 Fin kick FR/Fly by 25
Left fins on and basically pulled 300
Went to walmart for aleve and compression shorts.
NE in 4 days...great!
Did 2 P90X workouts Sunday: The UML (upper, middle, lower), and the Cardio Intervals - good times all around.
Today: didn't jump in till 5:15am this morning (this warmup also counts as my cooldown from the meet)
200 IM Drill
8 x thru:
25 Sprint Kick w/ board @ :30
50 Free @ :50
4 x 100 Free @ 1:20
400 Warm up
3 times through
* 2 x 50 Free - :50
* 2 x 50 Kick - 1:10
5 x 50 Breast - 1:00 Descend
10 x 100 Up/down Kick - 1:40 (:10)
5 x 50 Back - 1:00 Descend
3 times through
* 2 x 50 Free - :40
* 2 x 50 Kick - 1:10
5 x 50 Free - 1:00 Descend
6 x 100 Up/Down Kick - 1:40 (:05)
5 x 50 Fly - 1:00 Descend
200 Back cool down
Amazing today - my biorhythms must be high for physical - I swam 4500 again, and even kept 1:30's on my 100 intervals (LCM) w/basically a moderate effort. Maybe it just means that I have finally aclimated to the long course, or that I am getting my mojo back - whatever!
200 free 50 back/50 breast three times thru (900)
5 x 400 (first 4 were pull, speedplay by 25's, last one was 4 x 100 kick)
100 EZ breast
5 x 300 (1 & 3 were straight, 2 & 4 were 3 x 100 on 1:30, last one was my breast/free thingy)
Total: 4500 LCM
After an 8 hour drive yesterday I am back to the normal grind. I really still need more sleep but that will wait. I went to get my equipment bag out of the car and my husband had unpacked my car and put it in the house. I had to borrow a kickboard and pull bouy
10x100@1:45 Free was able to hold right under 1:29s
10x50@1:15 Free new skull drill I learned I like to try things out before I assign it to the kids I coach
5x200@3:00 Free w/bouy
200 Free kick
200 Free with 4 beat kick
100 Free EASY
Total 3000 yards
I started a new job in December, and now I have a 2 hour commute each way. While it's on the train, I don't have a smart phone or ipad thingy, so my day is: get up, swim, train, bus, work, bus, train, read, sleep, 20 minutes of internet, maybe, repeat. I eat a lot in there, too.
In short, that's why this little swim blog has been retired. But, I really want to report what happened at the New England Short Course Championship Distance Day on Saturday, when I swam the 1,000.
Previous 1,000 time, the one time I swam this in my 3 years of competition: 16.02:56 on 10/26/08.
Saturday's time: 13:56.57. Place: 3rd. !!!!!!!
37.15 1:18.34 (41.19)
1:59.36 (41.02) 2:40.99 (41.63)
3:23.38 (42.39) 4:05.12 (41.74)
4:47.60 (42.48) 5:29.95 (42.35)
6:12.48 (42.53) 6:54.83 (42.35)
7:37.89 (43.06) 8:21.60 (43.71)
9:03.87 (42.27) 9:46.35 (42.48)
10:29.69 (43.34) 11:12.03 (42.34)
11:54.03 (42.00) 12:37.07 (43.04)
13:18.16 (41.09) 13:56.57 (38.41)
This really makes me wish I was blogging all along so I could have made a better recording of the work I did to make this improvement. In short:
swim 5 days a week.
yoga class 1 day a week.
weights 1 day a week.
started eating a little bit of meat here and there.
lots of rest before the swim.
lots of technique drills in practice.
moving to a faster lane and working on never letting them get too far ahead.
bringing my boyfriend to the meet and making him count for me, so maybe I was actually a little motivated by showing off in front of him...
SCY, in Boise with Coach Kelsey & Sawtooth Masters
500 Choice – any stroke, drill equipment
200 Kick – no equipment (side or streamline on back)
3 x 50/50 desc
8 x 25/30 Choice – Strong
Main Swim Set
1 x 200/5:00 FAST (did free)
2 x 100/3:00 FAST (did back)
4 x 50/1:30 FAST (1-2 free, 3-4 back)
6 x 75/1:15 smooth recovery
Practice 3 – 4 FAST TURNS
8 x 75/1:30 Under – Over – Under (w/fins)
400 easy back & free
Total: 3100 yards
RC work, 15-20 minutes
Stretching, 30 minutes
@ Gym SCM Pool:
30 minute slow swim
15 minutes hottub
Didn't have time to hit the gym/pool until the very end of the day today. The gym pool was teeming with all manner of humanity of all ages -- not ideal for a workout. So I decided to just cruise. I'm going to use the workouts I did before NE Champs for the next week. I need to get some serious sleep this week. I've been burning the midnight oil and gotten very little solid sleep the last few nights. The spring time change never agrees with me.
I entered the Albatross meet today: 50 back/100 back/50 fly. I forgot to enter the 200 back on line, so I sent an email to Jeff Roddin asking him to add that event for me. I will want to do another 50 back if anything goes awry with the first one (feet slip, forget nose clip, go past 15 -- I've done all those, though it's extremely rare). There are also 4 people from my team entered, so we may do a 200 medley relay at the end of the meet. At least I'm voting for the 200 over the 400 since I am swimming fly.
Updated March 13th, 2011 at 09:12 PM by The Fortress
Today I swam four events and two relays at the New York State champs meet at Nassau County Aquatic Center on Long Island. I debuted a new meet suit, and was pleased with my day of swimming—here’s how things went:
50 FR: 26.81 (Swim Rating = 90.0)
I signed up for the 200 FR in order to get an initial 50 split. My dive was good but not perfect, my turn about as good as my turns get, and I felt like I maintained a strong kick throughout the race. My finish was a little tentative—I could feel I was going faster than I’m used to, and got scared of crashing my fingers into the wall, so flinched and pulled back just a bit before I touched. Still, I was really thrilled with this time—it’s my best 50 since 2004.
One funny thing—I had to finish the 200, so I did backstroke on my 2nd 50 so I could see my time on the scoreboard. My goggles were a little fogged, though, so I couldn’t tell if it said 26.81 or 28.81, so I got out knowing that my result was very good, or very not. I was so happy when I was told it was the former!
50 BR: 35.62 (SR = 87.2)
Same deal as with the 50 FR—this was swum as the initial split of a 200 BR. This is in line with the mid-season times I did last year. I was hoping for a little faster, but this was a decent swim.
100 BK: 1:08.83 (33.93, 34.90) (SR = 88.0)
This was the leadoff split of a 400 medley relay. My start was very flat and ploppy—otherwise it felt like a strong swim, maybe not as aggressive as it could be since I felt pretty good on the last 25. I was pleased with a 1:08, but thought I might have a better swim in me with a prettier start and a little more oomph on the first 50.
200 IM: 2:31.82 (33.9, 40.3, 44.5, 33.1) (SR = 86.9)
I felt good the whole way on this swim. It was a couple of seconds faster than I swam in Auburn 4 weeks ago. I was in between rtodd and my teammate Onesimo, so I was surrounded by good flyers and knew I had to swim my own race and not chase them. My fly ended up feeling as relaxed and easy as it ever has, with a quicker turnover and more ballistic motion, and less pause between strokes. I probably should have pushed a little harder on the back and especially the breast—I ended up with a lot of kick left on the final 50.
100 BK: 1:08.12 (33.39, 34.75) (SR = 88.9)
When I signed up for the meet, I planned to swim the 200 BK for a 100 initial split. Once I found out I would be getting a 100 BK time from the medley relay, I had the option of doing this swim for a 50 split, or for a 200 time, but I chose to stick with my original plan. I would have liked to have seen a 1:07 when I finished, but was pleased to have beaten my 100 BK time from the relay by fixing the two things I didn’t like about my first race: I got a better start, and I pushed the first 50 more.
200 FR relay leg: 26.71rs
I was the second swimmer on a free relay. Good time for my 6th splash of the day.
It was a fun meet, with lots of teammates around to chat with and cheer for---there were 204 total swimmers signed up for the meet, and 51 of them were from AGUA, plus a good turnout from TNYA (I am affiliated with AGUA but workout with both teams). That always makes things more fun.
I am really glad and relieved to be posting some faster times in my sprint freestyle again—I’m much happier training mostly distance when I feel like I can still go decently fast for a 50! And this meet confirmed that my conditioning is quite good—I wasn’t really doubting that, but it’s still a pleasant surprise to not feel like I’m dying at the ends of my races.
And the new meet suit? Here it is:
Updated March 14th, 2011 at 03:34 AM by swimsuit addict
(official results added)
Sat Mar 12th, 2011
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UT, SCY main pool, center course (blocks)
7:30 to 9, dove in on time
trained with tyler marcio ritchie and Mike Yoch
board said 12 x 500
skipped 1st 100
skipped last 2 500's
Next meets are:
Fri Apr 1 - Sun 3, 2011
2011 South Central Zone SCY Championships
Josh Davis Natatorium, San Antonio, TX
Fri 1650 fr, 400 IM
Sat 500 fr, 200 bk, 100 fr, 200 br
Sun 1000 fr, 50 fr, 200 IM, 50 fl
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Order of Events
Although I took it a little easier this week than I normally do, I got to the pool Saturday not quite feeling 100%. Nerves or the flu? I wasn't sure but it didn't really matter. I came to swim and hang out with the teammates.
After finding my way through the rat maze that is the athletic building at Seattle U, I finally found the pool and the rest of the folks from the Monroe Masters. Then I got to work my way through another maze to find the locker rooms. It was quite an interesting venue for a swim meet.
The day started off with the men's 200fr relay. I requested the leadoff leg so I could get a 50 split. I got a decent start and an OK turn, but started swimming sideways about halfway back and snagged the lane line about two strokes from the wall. I got out touched by the guy next to me but still ended up with a season-best split of :25.98.
My next race was the 200fr. I was feeling a little tight, but had worked out my race strategy and kept my fingers crossed that I could finish strong. I went out smooth (:27) and then started to struggle (:58) before I found the piano (1:30) and dragged it to the finish line (2:02.9). For the first 100 I was in a tight race with the guy in the next lane, but then I started falling back. I made a small move on the last 25, but it was too late & I was hurtin'! It was still a season-best swim, but not the sub-2:00 that I had hoped for.
100IM was next. I went upstairs to the warm-up pool and swam a few laps after the 200 and was feeling pretty good about the IM. I was swimming 2 lanes over from the other Dan from MYM and I managed to snag a middle lane for this heat. I decided to hit the fly hard and hope for the best during the breaststroke and it worked out well for me because I found myself in a tight race again, but this time I prevailed, even through the evil breaststroke length! We came off the last wall about even and I pulled slightly ahead and managed a last-second lunge that won the heat. 1:07.4
100 fr was next and I was starting to feel tired. The stupid cold wouldn't give me a break today. I went back upstairs and swam a few laps, hoping to loosen up and settle my stomach, but it was not happening. Made my way back to the main pool and found Peter behind the blocks and talked with him a while about his race. He swam before me and did pretty well! I ended up with a middle lane again. The race started well and then I went and screwed up the first turn. Toe-nail touch that cost me a half-body length on the guy next to me. I got pissed and swam pretty hard to catch up and just tried to thrash it out all the way to the finish. I managed to hang on, but didn't win the heat. :56.3
200fly was my next race. I was tempted to scratch this one - who isn't? But my team rallied around and I decided I'd give it a shot. I knew it wasn't going to be fast or pretty, but what other chance was I going to get to swim in the same heat as That Guy? (even if he was going to lap me) So I swam it. Even with a 2 breath, 1 no breathing pattern I was still wiped out at 125. The last 75 was breathing every stroke and hoping not to get DQ'd. The last 50 was :45 and Ugly! 2:41.4
That left just one event, the 100back. Surprisingly, I ended up in the final heat. Granted I was the last seed in that final heat, but I was looking forward to trying to chase down some good backstrokers. It was not to be. In a bizarre turn of events, I was the only competitor to show up for heat 5 of the 100 backstroke. When the whistle blew for swimmers to enter the water, I was the only one who jumped in. I got back to the blocks and looked across in disbelief that I had to swim in a wall lane when there was no one else in the pool. I got ready for the referee's instructions, but didn't hear anything. I looked over to see what he was up to and he hit the starting button! I was not ready so my start, in addition to being the sloppy mess it always is, ended up being extremely slow. So here I am, thrashing away, trying my best to put on a backstroke clinic for the folks and not embarrass myself too badly. I don't think I succeeded-1:09
It was an OK day. I didn't hit any of the national qualifying times I'd hoped for (100fr & 200fr) but swam season best times in nearly all my races in spite of having a bit of a cold. Now it's time to get back to hard workouts for a couple weeks to prepare for PNA champs in April.
Updated March 13th, 2011 at 10:55 PM by larsoda
As I write this on Sunday morning, I'm disheartened to know that it's 7:30 and still dark outside, whereas 7:30 yesterday morning was brilliantly sunny. Oh well... the next time the morning light dawns in time for the girls' bus stop, it will actually stay! Hope springs eternal - and all that jazz.
I have eight people in my house right now. Myself, my husband, my two girls, and two sets of grandparents - in town to celebrate my daughter's 14th birthday. Saturday's morning swim was as much for my sanity as it was for my body. Here's what I did:
3 x 200 on 4:00 (free, kick, pull, free by 50)
6 x 100 Free on 1:40
6 x 75 Kick on 1:30
6 x 100 Pull on 1:40
6 x 50 Fast Stroke on 1:00 (used fins - 2 fly, 2 back, 1 fly, 1 back)
6 x 100 Kick on 1:40
6 x 25 FAST Free on 1:00 (held :15-16s)
Total Yards - 4000
Not a bad little workout. I swam with a gal who had "disappeared" from the pool for almost two months. In talking to her yesterday, I learned that she broke her foot - and then picked up a blood infection. Today was her first time back in the pool in almost two months! Welcome back! Anyway, she did the first part of the workout with me, so we changed the 100s interval from 1:35 (as originally written) to 1:40 for her to make it a bit easier. I won't lie... it helped me too. It also made it easier for me to not push as hard. While my back/side muscle still is sore, it's not unswimmable anymore and I'm hoping I'll be fully ready to go all out hard by state without worrying about re-pulling it.
I was also disappointed with my 25s - only holding :15-16s - as I was swimming them. Wanted them to be :14s, but looking back, I think I'll be pretty satisfied. After all, that translates to :30-:32s for 50s - and I'm very happy with those! I keep telling myself to not push too hard yet.... Taper mentality? Not really. More fear driven? Yes. Same effect? Hopefully! Time will ultimately tell....
Enjoy your swims today!
Just got back from yet another adventure in racing...part 6. I just counted it up...6 meets in an 8 week span!! If that doesn't count toward something other than being tired all the time...I don't even know...(I'm too tired right now to think straight)
1000 Free 10:53.8 New Best Time
27.1/30.8 = 58.0
32.0/31.9 = 1:03.9
32.4/32.8 = 1:05.2
33.1/33.4 = 1:06.5
33.2/33.3 = 1:06.5 (5:20.4)
xx.x/xx.x = 1:07.4
xx.x/xx.x = 1:06.8
33.8/33.4 = 1:07.2
33.7/33.7 = 1:07.4
33.0/31.2 = 1:04.2 (5:33.4)
I beat my 1000 split from my 1650 last month by 3 seconds which I guess is good. I wanted to go faster, but right after the 500 my brain wanted to still race, but my body was having nothing of it. I missed my LMSC Age group record by 4 seconds.
100 Fly 58.32 (1 sec. slow)
As you can tell by my 25 splits, the 1000 Free just moments before the race really came back to get me. They originally had a scheduled 30 minute break/warmup after the 1000s, but it was more like 10 minutes, and the 100 Fly came 2nd event after that!!
200 Free 1:56.52 (.4 seconds slow)
This race was the immediate one after the 100 Fly...and I knew it signing up for it too. I just figured there was going to be more time. I got a cramp in the arch of my left foot as I pushed off the 1st turn at the 25 (ouchy!!), and continued on kicking pretty much with 1 leg for the next 75, trying to stretch out my foot while racing. This is much like trying to drink out of a cup while hanging upside down...doesn't work that well! I managed to get most of the painful part of the cramp gone by the 100, and then tried to ramp it up again to finish strong...ended up just a few tenths off my season best.
100 Free 53.40 (ugh!!!)
This was just S*** to say the least. I just couldn't get myself moving in this one today. It didn't help that the guy in the lane next to me went a 50.0 either...he was gone after the 25, and mentally that can get you. Oh well, at least I swam the 100 once (and only once) this season.
200 IM 2:11.83 (1.5 sec. slow)
12.4/14.6 = 27.0
17.6/17.2 = 34.8
19.7/19.5 = 39.3
15.8/14.5 = 30.3
My slowness from a few weeks ago was in the fly and back splits...the 2nd half was the same. My fly to back transition was horrible, I was in that position where should I or should I not take the extra stroke?... I ended up taking the extra stroke and regretted it later, I had to pull out of it short so I didn't nail the wall with my nose, then got pretty much stuck on the wall at that point. Oh well.
Pools I’ve competed in since starting Masters (Mar. 2009) SCY unless noted
King County Aquatics Center, Federal Way, WAWhitworth University, Spokane, WASandpoint West Athletic Club, Sandpoint, ID (SCM)Briggs YMCA, Olympia, WAWenatchee High School, Wenatchee, WAHelene Madison Swim Center, Seattle, WAUniversity of Idaho – Moscow, Moscow, IDHood River Aquatics Center, Hood River, OR (SCM)Tualitan Hills Recreation Center, Beaverton, OR (LCM)Mount Hood Community College, Gresham, OR (LCM)Bainbridge H.S. Aquatic Center, Bainbridge, WASouth Davis Recreation Center, Bountiful, UT (SCM)Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)Canby Swim Center, Canby, ORJuanita H.S. Aquatics Center, Kirkland, WARay & Joan Kroc Center, Coeur d’Alene, ID (SCM)Seattle University – Connoly Center, Seattle, WA
Updated March 13th, 2011 at 01:33 AM by jaadams1
Swam solo today at 1pm. Water was a bit warm, but that was ok, I apparently wasn't in a hurry!!
Warmup - 3 times thru:
100 free 25 back/25 breast repeat
3 x 100 kick on 1:45 w/zoomers
800 pull no paddles
8 x 100 on 1:25 pull no paddles
100 EZ breast
22 x 50 - 6 kick free
8 kick fly on my back
8 free on :45
3 x 100 lazy IM no toys
Total: 4500 SCY
Updated March 14th, 2011 at 05:24 PM by Celestial
I went out to dinner tonight with friends to celebrate being World Champion even though FINA somehow left me off their defective SCM TT list. If had been final, which seems impossible, the lovely Eney Jones had promised to buy me "a crown, sceptre, patch and certificate." She is divine!
In any event, Walt Reid -- my new hero -- promptly made the corrections to the FINA list and I got the notification upon arriving home from dinner. And he didn't just make the two changes for my 50 back and 50 fly, but made changes for the list of other women I sent him as well. Go Walt! It's unclear exactly what the source of the problem was, but apparently the software was not accepting the correct number of swimmers for the 50s.
I like the way this FINA TT list looks much better than the list I opened yesterday:
45-49 50m Backstroke Women Short Course
Rank Full Name Country Time
1 LIVINGSTON Leslie USA 31.14
2 REYNOLDS Ellen USA 31.66
3 HIRAISHI Shizuko JPN 32.27
4 PHILIPSSON Anette SWE 32.63
5 JENKINS Valerie USA 33.01
6 ROSEN Susanna SWE 33.07
7 HIGURASHI Masami JPN 33.45
8 PONTI Daniela ITA 33.63
9 FORALOSSO Laura ITA 33.65
10 MAETOGE Kazue JPN 33.69
Although I was FINA #1 in 2009 in the 50 LCM back for my Indy Nats race (see profile pic), this one seems more meaningful because of some of the struggles I've had this year. Plus, I am still kinda jazzed by the fact that I swam the same time as last year despite having to wear a kneeskin.
Rankings were as follows:
SCM 50 back, #1
SCM 100 back, #2
SCM 50 fly, #5
SCM 100 fly, #10
LCM 50 back, #3
LCM 50 fly, #9
I was actually pretty happy to make the LCM list at all because I took 4 weeks off last summer and was not in shape for LCM Zones. Not going to skip the 100 IM in SCM this year!
Hopefully, this can be an end to what Kirk Nelson calls my "bad TT karma!"
As for today, I did nuthin. Tomorrow, I am going for an easy swim. And I'm going to sleep in while Mr. Fort heads out early for round two of his adventure trail race series.
Updated March 13th, 2011 at 11:03 AM by The Fortress
2 X 150 2:30. 2:15
4 X 100 1:40. 1:30
4 X 50 :50. :45
Twice through. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
1 X 100 swim 2:00
10 X 50 kick 1:00
1 X 200 free 3:00
1 X 100 IM 1:45
3 X 50 stroke 1:15
1 X 1000 swim or pull
WARM DOWN: 4 X 50 easy 1:00