As long as yesterday was, today was just that short. With a focus on AFAP sprints, we had a lot of time built in for easy recovery swims before hitting the next sprint hard. Here's what we did:
150 Warm-Up (stood chatting too long )
1 x 300 Drill/Swim on 6:00 (fist for 200, free for 100)
6 x 50 Speedwork Free on 1:05 (vary "fast" part)
2 x 50 Free AFAP on 4:00 (got :37, :40)
- 1 x 150 Recovery Free after 1st 50
- 1 x 100 Recovery Free after 2nd 50
2 x 100 Free AFAP on 8:00 (got 1:27, 1:22)
- 1 x 200 Recovery Free after 1st 50
- 1 x 200 Recovery Free after 2nd 50
2 x 50 Free AFAP on 4:00 (got :38, :37)
- 1 x 100 Recovery Free after 1st 50
- 1 x 150 Recovery Free after 2nd 50
Total Meters - 2650
All in all, today wasn't too bad. While we were doing the set of 6x50 speed play, I was really hurting in my legs and figured the sprints would just be horrible. Actually, I was pleasantly surprised. While I wasn't happy with the :40, I added rest instead of trying to squeeze in another length of recovery. That seemed to help. My best ever LCM 50 Free race (the beginning of this month) from the blocks was a 34.97. To hit a :37 (especially at the end of practice) from a push was pretty decent. On the 100 Free, my best racing effort (also the beginning of this month from the blocks) was a 1:19.09. Three seconds off - that's easily related to coming off the blocks for me. I've found that my AFAP swims in practice are generally almost 2 seconds slower than my from the blocks time (at least in SCY - not enough LCM experience to really know how that correlates). So, all in all, pretty happy with today's efforts.
Tomorrow is a fun 20x50 test set. We'll see how that goes....
Until then, enjoy your swims!
Rode my bike some yesterday. I'd forgotten how much I enjoy it. Went out at mid-day in 93 degree heat. For some reason, I'm not bothered by the heat when I'm riding. Absolutely can't stand it when it is cold though. I put in 20 miles. Definitely not as strong as I used to be but it started coming back near the end of the ride. Biggest problem with cycling... I don't have anyone to ride with. It gets boring. There's a triathlon about a week after nationals. I'm pretty sure I'm going to do the whole thing... not just the swim this time.
3 x 200 Kick
4 x 300
Odds - Stroke/Free/Stroke
Evens - Free/Stroke/Free
3 x 200 Pull
4 x 50 IM Order
4 x 50 Kick
4 x 50 Pull
4 x 50 Choice stroke
200 Cool Down
Overbooking lanes is a problem at the Aquatic Center. Lap swimmers are people too and they deserve lane space with blocks! They nomally have 2 lanes to one team 3 lanes for another and 3 lanes for lap swim. they go and rent 3 lanes to another group taking one from the team with 3 and the remaining lanes.
I know the teams and they are ok with me joining them but I am not doing what they do. I was also working on my starts and there are only 3 lanes with blocks that I had one and the team had the other 2. I just need to win the lottery and build my own pool!!!!!
As I trotted over to use the lanes Robbins team was using I said "I long for the days you (Robbin) ran the facility". He of course said thats for the compliment.
Oh well. That was my rant today.
600 Fly w/fins alternate 100 kick on back/50 rt arm/50 lt arm
6x50@1:15 fly w/fins underwater recovery
100 Fly w/fins to vent my fustration with management
10x50 from dive sprint 25 easy 25 alternate free/fly the last 3 were just breakout then easy. having difficulty today judging the where the surface of the water was and starting my stroke to soon on free. the only way to fix it is just do it.
Total 2500 meters
Updated July 20th, 2011 at 07:41 AM by Donna
Having a great week so far in the pool - which is odd, considering how horrid I felt last week. Even had the discipline to do a hard set on my own this morning.
3 x 200 pull
4 x 100 kick
10 x 200 as follows:
2 x 200 IM & 3 x 200 free (repeat)
(wore zoomers on the IM's)
Feeling pretty strong here on the freestyle today. Was racing this pre--senior girl - she was using paddles & a buoy - I was using just a buoy - and I beat her! And the girl in front of her too! Course, I know, I know, she's just a kid - just 35 years younger than me, is all!!
6 x 50 breast & free - every other one hard - happy to see my times are where I want them.
These next two weeks will be mostly solo - the kids are going to their own championship meets and many days they will not be there - gonna have to get tuff mentally here!
Updated July 19th, 2011 at 08:24 PM by Celestial
15 minutes of RC exercises
30-35 minutes of stretching, yoga, foam roller
1500 easy -- easy swimming, single arm 50s, shooters, 25s no breather free, etc.
hottub -- not as appealing in the summer with the sun overhead!
Just an easy boring day for me. Sprinting (I hope) with Speedo tomorrow.
One more day and I'll be at the 2 week taper mark. I've been wondering whether I should repeat the exact workouts I did before the Albatross meet. But there seems like such a difference between SCM and LCM ... I kicked between 50-60% of my fly-back races in short course, and can't do that now obviously. I suppose there's not much I can do about the arm fatigue I'll get at the end of my LC races at this juncture.
I'm not bored yet. But I'm sure one more week of swimming only will cause some taper angst. At least I won't have any stress about outside lanes this time.
The timeline for Auburn looks great! No event before noon. I believe I get in early enough on Wed. night to swim in the competition pool, if it's open.
More on pain relievers:
Updated July 20th, 2011 at 03:57 PM by The Fortress
I had a freestyle revelation last night. During warm up my coach and a team mate both noticed that my right arm was pulling almost straight down and not catching much at all. I have been concentrating on my left arm because it enters very close to my head.
This was the perfect workout for me to try and work out my stroke issues.
400 choice (bouy and snorkel for me)
12 x 25 w/10
3 of each stroke
2 drill, 1 swim w/strong finish
3 x 50 + 100 + 25 sprint r/60
3 x 50 + 100 + 50 sprint r/60
3 x 50 + 100 + 75 sprint r/60
3 x 50 + 100 + 100 sprint r/60
I did the swims at 500 pace
10 x 50 @ coaches send off
Start in middle of pool
12.5 build to wall
25 underwater kick
4 x 200 pull ( bouy only for me)
Breathe 3,5,7,9 by 50
No pace clock today, none were working when I went to the pool.
Warm up (800)
- alternated free and back by 200's
Kick Set (400)
2 x 200
- did the 1st with board and snorkel, 2nd on my back
Main Set (1200)
12 x 100
- 1-6 free with 8-10 breaths after each
- 7-12 back with 8-10 breaths after each
Pull 200 with buoy and freestyler paddles
Total: 2700 meters
In May I purchased a 6-pack of lessons with a trainer using TRX. I bought a TRX system last winter but never got around to learning how to use it. For $40.00 I will get 8 instructional sessions + a 3 week membership to this cool old club in da hood of west-side Indy.
I ventured down today and didn't allow enough time for the trip, it's way further south than I realized. I was 10 minutes late for a 40 minute session. I jumped right in and managed to learn a few thing about the system.
After the TRX session I figured I'd swim in their pool. Its been so hot here lately and there was no way I wanted to swim at 5 p.m. tonight outdoors at FP. The pool ended up being fairly nice. It was a 6 lane, 25 meter pool that was never more than 5' deep anywhere. The interior and water had a dark greenish cast which turned me off at first. I had to dig around in my bag to find clear goggles so I could see the walls. The water was nice and cold! Once I got going I had a nice little workout! The best part of the pool was the "therapy pool" located on the opposite side in the natatorium. The TP was at least half the size of the workout pool but with 90 degree water for the noodlers! Finally a facility where swimmers and noodlers can co-exsist in happy harmony!
After my swim I enjoyed the finely appointed locker room! Plenty of showers with huge bottles of quality shampoo, conditioner, and body wash right in the stall! As you enter the locker room you could get as many large, white, and fluffy towels as you wanted! At the end of each grouping of lockers there were super nice counters with blow-dryers, kleenex, large mirrors, and flat-screen tvs's! Oh, I forgot to mention the sauna, whirlpool, and steam room. I took an 8 minute steam. I hadn't been in a steam room since I was 21! I really don't like them that much but I figured I should take advantage of the opportunity.
As I was leaving I noticed they have a resturant, pro shop, and a spa. I may go for a mani-pedi and massage on Thursday!
**400 freestyle warm-up
**12 X 50 Kick @ 1:00 w/zoomers
**5 minute kick-no fins (200 meters)
**10 X 25 Stroke (1st 6 strokes hard then finish easy) @ :40
**10 X 50 Free @ 1:00 hold best ave.
**50 Pull @ :55
**100 pull @ 1:45
**150 Pull @ 2:30
**200 Pull @ 3:15
**200 Pull @ 3:30
**150 Pull @ 2:30
**100 Pull @ 1:45
**50 Pull @ :55
**Easy 200 free
Here's a noncontroversial blog post - well, maybe good for a big yawn!
Swam on my own.
SCM at Baylor Fitness Center
500 warmup free/back/free/fly/free
8 x 25 underwaters
4 x 75 kick/drill/swim free/fly*
100 easy kick
4 x 50 pull with strap
4x 50 swim with fins
100 easy kick
100 easy swim
2x dives, finish the 50
Just a miscellaneous easy day. *Lost my motivation after succesfully keeping the water walkers out of my lane.
My girls did good at All Stars. Just making it was the big deal. Claire got DQ'd in the 100 IM, but it was time - she'd squeeked by either barely legal or not getting caught, so it was a good wake up call.
Here is the link:
Decided for sure to go to Sectionals instead of Zones. I'd have to swim really well in prelims to make finals.
My strategy: JUST RISE TO THE OCCASION! Not a bad strategy, if I do say so myself! I see no reason why I shouldn't occupy a slot in the top 32. It's not about who deserves it, it's who goes out and earns it! You gotta do it in prelims to earn a slot!!!
Last year's results:
National Meet begins two weeks from today!
2 X 250 4:15
2 X 150 2:45
2 X 100 2:00
4 X 150 3:30
100 kick/50 swim
5 X 100 2:15
Perfect technique swims
4 X 50
odd: blocks- 20 sprint, easy in
even: build to race finish
RACE PACE SET
3 X 200 Broken @ race pace 6:00
Broken :10 @ each 50
3 X 100 Broken @ race pace 6:00
Broken :10 @ 50
WARM DOWN: 4 X 50 easy 1:00
Going into today's set, I was determined to do as much as I could without resorting to my fins. Since I'm really loving the open water thing, I have decided that I need to up my overall endurance and "enjoy" the long swims. That being said, I tried.... I really did. Here's what I ended up with:
- 1 x 400 on 7:00 (did free, pull, kick/free w/ fins by 50, pull as 350, free w/fins)
- 2 x 100 Free Fast on 2:15 (all no fins - ave ~1:40)
Total Meters - 3550
All in all, I was pretty okay with today's workout. The fast Free's were not as fast as I would have liked and I ended up dropping a 50 in the middle, but at the end of the day... I did better than I expected, especially since my shoulders were ready to fall off at the end. So... here is the start of trying to build up my overall endurance, while not losing too much speed. After all, 2012 LC Nationals is not that far away.....
After doing the 10k yesterday, today's swim was totally about recovery. Didn't even use the pace clock.
Did a mix of swimming, kicking, pulling and drills. All easy and nothing longer than 100.
Total: 2000 meters
Random thought for the day:
A fellow swimmer told me that one of our swimmers went to an open water swim. He was earmarked for superstar; could have ("could have, should have, would have") won, maybe.
His goggles snapped and broke right at the start. There was a staggered start, so he asked another swimmer, who was going in a later heat, and who he did not know, if he could borrow his goggles. The other swimmer said no. (As the story was told to me, the swimmer would have finished in time to give that guy his goggles back).
So he didn't swim.
I said nothing at the time, but really wondered about it. What a shame to train and travel and then not even swim.
Some swimmers blamed the other guy for not giving him a pair of goggles. HUH????? So blame another guy??????????????
And what about the decision to swim or not? I can see it either way. If your goal was to go and WIN, and you were immediately out of the running, then maybe it's just not worth it to swim. But if you came all that way, then perhaps you'd just run back up to your OWN bag, get your OWN spare goggles, and then start at the back of the pack.
This is interesting because it highlights the commonness of equipment failure - caps and goggles. Happens periodically, and could easily happen for any race. Your race!
Tue Jul 19th 2011 LCM
weighed 220 after practice today,
Had dinner with Beth & Max (the gourmet cook) last night & once again ate way too much
ZONES Taper Started Sat Jul 16
I'm doing a 6 day taper for Zones
not sprinting much because I'm swimming 11 events (below)
2011 South Central Zone LCM Championships
Fri Jul 22 - Sun 24, 2011 in
Shenandoah, TX (Near the Woodlands just north of Houston)
South Central LCM Zones: DAYS AWAY
Thu Jul 21st leave for Houston
Fri Jul 22st 4:00 pm meet begins
Sat Jul 23rd
400 FR, 50 FL, 100 BR, 200 FL, 200 IM
Sun Jul 24th
100 FL, 50 BR, 200 BR, 50 FR, 800 FR
don't think I've ever done anything as tough before.
I had an easier lineup then decided to take a crack at records for the
400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records I'm 48 and smack dab in the middle of 45 - 49, can't wait till 2013.
(not sure I can even make a 200 FL, the last time I swam a 200 LCM FL was in 1981 at LCM TAGS, went 2:17 split it 1:00 1:17
also did a few in practices at UT.
It is such a challenging race and I am no Dennis Baker.
My goal is to swim it smart & hold around the same time for my last 3 50's. I also reserve the right to skip a few events.
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UT, main pool
6:00 - 7:30 left late dove in around 6:30
wore FS PRO LEGS
swam with Jason, Marcio, Tyler, Nate, Sharon, & Mike, beside Larry, Mary, Bess, & Ed
used part of the 10 x 100 on 1:40 set to warm up
Main SET: SCY
assigned: 8 x 200 on 3:20
odds IM strong
evens FREE pretty
Did: odds: fr, bk, br, fr
evens: #2 200 fr, #4 200 fr, #6 100 fr, #8 100 fr
then switched to the taper work out whitney gave us
4 x 50 fr on 1:15
hold 400 pace which was 33's
200 fr easy
4 x 50 on 1:30
hold 200 pace
did 3 fr & held 31's & 1 br in :40
100 fr easy
50 BR long & strong
Updated July 19th, 2011 at 11:21 AM by ande
Found out today that the daughter of one of the guys I swim with (Roger) made the Olympic Trial cuts in the 100 Backstroke last weekend. Should be exciting to watch her next year. Three more non-taper days left.
200 Rev. IM
2 x 200 Free
4 x 100 Free down/Stroke Back
4 x 100 Kick
4 x 100 Pull
4 x 100 Free Neg. Split
2 x 50 Kick Fly
2 x 50 Kick Fly no board
2 x 50 Fly drill
2 x 50 Fly
3 x 50 Fly/50Bk/50Br
3 x 50 Free Smooth, Build, Sprint
200 Cool down
Updated July 19th, 2011 at 01:04 PM by pmccoy
We I got home last night the yard had still not been mowed so I went out and did it. My son who had been procrastinating comes out and says "I'll do it" I told him I had been waiting over a week for him to do it, "Your Fired"
I only did a third of it then let him do another third before it got too dark.
So needles to say I am tired again today.
1000 free as 200 swim/pull/swim/kick/swim
12x25@1:00 free kick w/snorkle
7x100@2:00 free held 1:38's
8x50 from dive breakouts then easy
2x100 from dive breakouts
Last night I did just the Ab Ripper X DVD about 20 minutes before bedtime. It was pretty tough, considering
1.) I haven't really done any P90X in a while, and
2.) I'm not swimming as much, and
3.) I'm about 8 pounds heavier than I was, and
4.)I'm eating way more fast food due to my work schedule (it's easy and tastes good).
I didn't really feel any side effects from this ab workout at all during work. I did feel it during the first 50 of my warmup tonight though. Owwww...felt the stretch.
Solo again at the Y
100 Kick w/ board
200 Free Pull
100 Kick w/ board
100 Kick w/ board
Broken 1650 Free Pull 11, 10, 9, ... 1 lengths :10-:15 rest
**All odd #'d ones breathe only right
**All even #'d ones breathe only left (much harder for me to do)
I didn't put too much effort into tonights swim. Just got in to get some yardage/stay in shape/relax from work.
15-20 minutes RC exercises
30 minutes stretching + foam roller
-- felt dreadful at first and then better at end
-- wish I had been smarter and started stretching more the minute I got back from vaca. 100 lashes!
@ Pool, SCY/Swim/Solo:
6 x 50 single arm fly/back/free
8 x 50 @ 1:00
odds = 25 easy free + 25 build
evens = 25 easy kick + 25 build
10 x burst 25s @ whatever
odds = backstroke start + fast SDK to 15 m
evens = dive from side + fast SDK to 5 m
4-5 more backstroke starts
1 x 75 AFAP free w/fins from push + 125 EZ
-- broken at 25 & 50 for :10
-- went :54 (11, 11, 12)
1 x 50 AFAP free w/fins from push + 100 EZ
-- broken at 25 for :10
-- went :22 (11, 11)
1 x 25 AFAP free with fins from push + 75 EZ
-- went low 11
1 x 75 AFAP breast w/fins + 125 EZ
-- broken at 25 & 50 for :10
-- went :43 (14, 14, 15)
1 x 25 AFAP breast w/fins + 125 EZ
-- went 14
-- intended to do a broken 50, but a noodler swam in front of me to get to the ladder just as I was about to go and I had to abort. I watch for them, why are they so oblivious to others?
-- got out at this point because I was cramping and needed to pick up Lil Fort.
-- probably should take the foam roller to the calves again tonight.
My shoulder is still somewhat sore. Felt it at the gym when I was doing seated straight arm dips for the RC. But it felt good enough to attempt a few freestyle sprints today. Was happy with the times, but I didn't feel sharp at all. I plan to do a recovery workout tomorrow and hope to meet up with Speedo on Wednesday.
Will be on my feet officiating during a long summer league meet tonight. I hope it doesn't get thundered out. Lil Fort is looking forward to her first 100 IM of the summer league season.
I had a nice swim at the Y this morning with a friend. Hereís what I did:
1000 scy warmup (400s, 200k, 200p, 200 im drill/swim)
4 x 50 FR desc. @ 1:00
2 x 50 BR kick
2 x 50 BR alt. dolphin kicks with breaststroke kicks [to work on timing]
4 x 50 strong BR swims @ 1:15, focusing on good timing, gliding and going strong into turns [prep for 200/400 IM breaststroke legs]
500 FR, prime-numbered lengths kick
200 warmdown + play
This summer seems to be going so fast! Thereís now just a little over two weeks until lc nats at AuburnóIíll be leaving Aug. 1 to visit with my family for a few days before driving up. I knew it would be a quick transition from the long ow swims Iíve just done back to trying to be sharp for a pool meet. The next couple of weeks will be an experiment in seeing how quickly my body can adapt from the one thing to the otheróI donít have any experience with tapering from this much of a steady workload (>25K/week), and two weeks is a short taper for me in any case. My events in Auburn will be 800 FR (on Wednesday), 400 IM, 50 BR, and 200 BK (all on Thursday). Depending on how quick the meet goes, itís possible Iíll get in a 100 BR on Friday before heading off to the airportóIím also signed up for the 2IM that day, but from looking at the timeline it seems pretty unlikely Iíll be able to swim that, especially since I donít like cutting things close when traveling.
Hereís the list of things Iíd like to do over the next two weeks to get myself as prepared as possible for a taper meet:
∑ 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. Iím 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 Iím not shocked by that sensation at the meet. I already did one session of this last Saturday. These donít have to be long setsó1000 to 1500m should suffice.]
∑ Do some sprint breaststroke [maybe 2 or 3 times over the next few weeks, working on distances of 15m to 45m]
∑ 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 Iím in enough of a streamline position to take full advantage of itóhesitating a split seconds before initiating the kick makes a world of difference.]
∑ 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.
∑ Do 1-2 ďvirtualĒ 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
∑ 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).
∑ Aside from the above, not get drawn into other sets that work me hard without some clear purposeóI 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!
Iíll probably get in 6-7 more pool sessions before leaving for nats. I think if Iím focused I can get in all the above while still allowing my body to feel rested and tapered for the meetóit works out to just 3 days of significant aerobic sets, plus some shorter sprinty stuff. If I were a real distance freestyler I would probably add some pace work to the list to prep for my 800, but since I donít have much of a clue what pace Iím aiming for, trying to hit specific numbers on the clock wonít be of much use. Iíll just have to rely on my perceived exertion levels and my guesstimate of what an 800 pace should feel like, and see what sort of a swim that strategy produces. It will all be an adventure!
2 X 250 4:15
5 X 100 2:00
4 X 50 faster 1:00
4 X 200 free 3:30
8 X 50 kick 1:20
1 X 100 easy swim
6 X 100 2:30
Swim @ 85/90 %
Swim # 6 is easy
2 X 50
from the blocks @ 100%
WARM DOWN: 4 X 50 easy 1:00