An expected light crowd tonight which was expected. Only six of us showed up for practice. I got my own lane and a lot of extra coaching attention. Because of the slower intervals I was able to play with my stroke technique a little and get instant feed back from coach.
400 (200 free/100 IM drill/100 choice)
6 x 50 kick @ 1:20
4 x 150 w/bouy @ 2:30
5 x 50 kick @ 1:15
4 x 150 w/bouy @ 2:20
4 x 50 kick @ 1:10
4 x 150 w/bouy @ 2:10
3 x 50 kick @ 1:05
4 x 150 w/bouy @ 2:05
2 x 50 kick @ 2:00 (AFAP)
I felt long and very consistent. One of my teammates was really pushing me throughout the evening so that was fun to race him all night.
I am now officially entered for my first 400 IM ever. I have two months to get my self phyically and more importantly mentally ready for it. My "strategy" is as follows.
Fly: Survive without panicing. This is by far my worst stroke.
Back: Build this as much as I can without completely draining my legs.
Breast: Push this while remaining long.
Free: Give it all I have left in the tank.
This will definitely be a learning swim. My strategy may not be the best but I don't really know what to expect. I will evaluate the splits and how I felt to hopefully do it again.
I am pretty tired and typing this on an iPad, so this blog post will suck more than usual.
At some point in the past I must have quaffed too much Pinot Noir and came up with the great idea to swim the Waikiki Roughwater, planned the trip, trained for it and flew to Hawaii. My hotel is situated at about the mid point of the course, and as I was walking to the start yesterday for a prerace swim, I was wondering who in their right mind would want to swim that far. I wasn't sure I wanted to walk that far.
After walking halfway around the island, I arrive at San Souci beach and see others getting in their prerace practice. This is good, I won't be swimming alone, so if a shark attacks or a current drags me out to see, some one can report the insident to LW who is sunning herself on the beach.
As far as I can tell, people are just swimming instead of swimming somewhere specific, like where the buoy might be the next day, so I pick a buoy well offshore and swim out to it, even though I have no idea what said buoy represents.
It represents shallow reef. TURN BACK!
Obviously I survived.
Getting back to shore is pretty easy with the help of waves.
Speaking of waves, last year I was in Waikiki actually enjoying myself over Labor Day weekend and the water was like glass. Surfers just sat around waiting for even the smallest wave, and the water was crystal clear.
This year was non stop surf and clarity of about 2 feet.
After being washed ashore, it was time to trek to the finish, about 2 hours walk depending on the route. I have seen all the side of DeRussy Park which is only ten minutes further than the finish. Then through the maze of shops that is Hilton Hawaiian Villiage. Finally we find the finish area and agree that walking alone the beach would actually be faster.
I pick another random buoy, swim out to it uneventfully as it seem to be a boundary marker for a channel, and make my way back in.
Somewhere I read that you should site off the Rainbow Tower of the Hilton. So I followed that 40 story rainbow back, and on the way in I find myself above shallow rock maybe 4 feet down, which has a very strong back current at the surface, until a big wave comes and slams me forward. This section of rock is only 50 m at most so I haul ... not wanting to experience the next big wave while above it.
Safely back ashore, it is time to atoll to the hotel and pretend to be on vacation for the rest of the day... shopping. :rollseyes:
After a wonderful nights rest, it is race day! At 3am...
Aquageek advised me to eat a large breakfast so off we went to Starbucks and McDonalds for a latte, cimmanmon swirl cake and egg McMuffin. That brings us to 5am, where I then sat on the lanai pondering WTF I signed up for this and stressing about dying at sea.
Truth be told, my number one worry is being miserable on the flight home. After yesterday's swims, I am not too concerned about finishing.
We make our way down to Sans Souci about an hour before the start and get someone from the incredibly well staffed bag service table to tell me how to checkin. Get your number, get your chip, easy. Go to get my number written on me in marker. Nope, wrong place. Go get the little kid next to that board on the ground to write your number on your hand first. Ok, step one was easy enough but if anyone found step one with being pointed directly to this 4' tall hand numbering kid working by himself, they should buy a lotto ticket. Every other step had at least 5 people standing around waiting to help with signs high up on trees. It was pretty funny.
After that, got my numbers and my chip and headed to the shore. I see Eney Jones, and to my horror see I have a number much lower than hers. Oops.
I line up behind Bobby Patten (whose number is thankfully much lower than mine and I start to hope Eney sandbagged her time), Eney Jones and KPN. At least I know if I follow these 3 I will be headed in the right direction.
3 minute warning is announced, KPN is chatting with someone, I am zoning out, BOOM! The canon goes off, several oh ***** followed by running into the water.
Out to the first buoy, about 700m, is just an attempt by everyone not to kill anyone or be killed. I started on the outside and try to stay there following the pack more than sighting my own swim.
Around the first buoy things self organize and the long stretch to the final turn is for the most part good.
For the most part. At one point I sync up nicely with a girl half my size and probably age as well. She is leading a small group that I was drafting off of and made my way even with her. Everything was going swimmingly until the girl (not so little) decided to swim over the top of me to over take the group. I lost the group after that.
Not much more to tell but I have to head to the airport now. I will finish later.
5 x 100 backstroke w/turtles @ 2:00
12 x 25 shooters w/monofin
4 back/4 belly/4 twirling
4 x 25 w/monofin
-- 12.5 burst + 12.5 easy
6 x (50 AFAP + 50 EZ) @ 3:00
-- did dolphin kick on back with monofin
-- went 21 high-22 low
-- would have done more recovery, but it's hard to swim slowly with an MF on
-- horrible flip turns on the first few, but then got my kick count down
-- my monofin fell off once when pushing off and once on a flip turn. so I gingerly pushed off all the walls and was paranoid about losing it.
-- hadn't used the MF in awhile and it is definitely hard on the ankles (though great for making them flexy)
4 x 150 w/paddles
50 scull + 50 kick + 50 free
My favorite Finis Shooter monofin, http://www.swimoutlet.com/ProductDet...oductCode=2181, has been missing for many months. I've tried using my Finis Trainer 2 monofin, http://www.swimoutlet.com/ProductDet...oductCode=2183, but I don't like that one nearly as much and it's better for long course. I tried the Finis Foil monofin, but that is a monofin imposter! I hated it and promptly returned it -- it's worse than using two fairly stiff fins, very floppy. So I had no choice but to re-order my fave. Hadn't used it in so long that it felt somewhat strange. It's the same size I had before, but seems bigger now. I'd like to start using it more frequently for the short course season this year. Much more fun to do shooters with the MF than fins! Plus, it's easier to work the kick both ways with an MF.
I was pleased I managed to do a decent sprint set. I didn't have much enthusiasm going in, and the pool was pretty crowded. I warned my lane mate to stay on his side or else risk injury.
First day of school for my girls tomorrow! But still in mourning for Fort Son.
Mon Sep 5th, 2011 scy
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UT, main pool scy
7:30 - 9:00 dove in on time
wore new training jammer
swam with todd
Beside Kellie, Marcio, Jim, James Fike, Mark & Larry
500 till 6:40
Main SET: scy
48 x 100
2 rounds of 7 fr on 1:20, 1 non fr, 1:00 break
2 rounds of 7 fr on 1:15, 1 non fr, 1:00 break
2 rounds of 7 fr on 1:10, 1 non fr, 1:00 break
100 fl fast
Slept in and missed ATAC workout this AM - confused by weather report - coulda sworn that it was going to get rained out, and then it didn't rain until 4pm! Went on my own at 11:30 when the pool opened to the public, and swam until 1pm, cuz the kids were coming over.
8 x 50 kick w/zoomers on :55
3 x 7 x 100's
first 7 w/bouy on 1:30
second 7 swim on 1:25
third 7 pull w/feet tied on 1:25
4 x 250 - 50 fly, 50 free, 50 back, 50 free, 50 kick (w/zoomers)
The temp was at 86 way to hot to push for any length of time.
500 Free kick w/fins
10x50 IM order from dive sprint to 15 meter mark then easy free
300 Breast kick w/fins
4x50 Free w/snorkle streamline kick to 15 meter mark then add arms
500 Free broken 1,2,3,4,1,2,3,1,2,1
100 choice easy
Total 3100 yards
I had big intentions of making a full 2 hours this morning, but I kicked my butt so hard in the first half of the workout that I had to cut it short. Too physically exhausted now.
Good thing I have to work now...on Labor Day! That's the joy of being in the maintinence work. I get to work while others are at play. At least I still get to swim...it's what keeps me sane.
400 Free Pull
300 IM Drill
200 Kick w/ board (it was at this point that the other swimmer finally started hopping in the pool)
So I scored a 1200 for my "count the yardage" game.
Workout design borrowed from Ghat Tuy: (no breaks till the end)
4 x 150 Free @ 2:00 (1:47s)
4 x 125 Free @ 1:35 (1:29s)
4 x 100 Free @ 1:15 (1:10/1:11)
4 x 75 Free @ :55 (:51/52s)
4 x 50 Free @ :40 (:35s)
4 x 25 Free @ :20 (17s?)
100 EZ Kick
Round 2: (IM Order)
skipped the 4 x 150 (this was for time constraints)
skipped the 4 x 125 (and because I didn't want to feel the pain )
4 x 100 @ 1:30 (1 each stroke)
4 x 75 @ 1:05
4 x 50 @ :45
4 x 25 @ :25
200 Free Pull
5000 Yards in 90 minutes
I'm not sure if it is a tropical storm anymore and we are so far north, there are hardly any winds from this system but there is plenty of rain. The big trick was finding a pool open early on labor day morning. We ended up at a community 25 yd pool which was pretty nice. No lane ropes but there were at least lane markings. Since there was nothing to buffer the waves, I went without a drag suit. About half way through some joggers ran by and stared at us like we were nuts. Really!!? At least we intended to get wet. Got a good hour and a half in.
400 Warm up
2 times through:
* 25 bk/75 fr - 1:40
* 25 bk/75 fr - 1:35
* 25 bk/75 fr - 1:30
* 25 bk/75 fr - 1:25
* 25 bk/75 fr - 1:20
1000 Relay (Target 9:00; we did 10:12 to 10:20) Just to choppy to make any really fast times. 3 teams of 2 (everyone did 500 yds).
4 times through
* 100 - 1:10
* 50 - 1:10
2 x 100 - 1:10
10 Minutes easy Fly down/bk kick back (I did 550 yds)
10 x 100 - 1:30 (25 fly/75 free)
A new week is upon us, so it's time for my first blog about my swim workouts.
2300 SCY - The main set consisting of nothing but 50s was crazy! It seemed like it was one sprint to the next. I was able to make the intervals, but man I was really pushing it hard. The great part was we had a lot of new faces. The team is continuing to grow.
2800 SCY - Coach really changed things up today. Our warm up set almost seemed like a warm up set and a mild first set. Tonight's workout was almost my longest (which is 3000 SCY). I was finishing my cool down as the lifeguards were blowing their whistles for the closing of the pool.
2600 SCY - Friday's workout had an even longer warm-up but I really enjoyed the whole workout. I liked that I was able to get some breaststroke in, and even made coach happy with a few laps of butterfly.
Go The Distance progress
No matter how much I try and how hard my coach pushes and encourages me, I can't seem to get the hang of doing butterfly for any more than one lap. He says I have a good stroke, and even says it's better than his.
I either don't do it, or it's 100% sprint. Anything in between and my stroke becomes bobbing for apples. On Friday we had to do a 200 IM and I was spent by the first lap of the butterfly. I can pace myself with the other three strokes, but there is something about fly that makes me crazy!
Other news, this time good news, hopefully!
Apparently the pool manager is looking to put together a masters water polo team, so I hope we can get enough people to make it fly. I'd love to get into the pool once a week and play some water polo. It was my other sport of choice in high school and the sport I love to watch (in person or on tv).
If you are in the Fontana/Rancho Cucamonga/Ontario area and you'd like to join us, let me know. It'll be a fun way to spend a Sunday.
Updated September 6th, 2011 at 11:27 AM by tuna
Sunday Sep 4th 2011 Postal 5k
Sat Sep 3rd did not swim took the day off
I've been sick this past week,
stayed out too late last night, but decided to go ahead and do the 5k
swam steady but didn't kill it.
Took 2 20 breaks At 2400 & 4k
Tyler timed me using his cool iPhone app & emailed
Pool: Texas Swim Center, Austin TX
Swimmer: Anders M Rasmussen
USMS Number: 431J-02P06
Start: 2011/09/04 @ 12:08:50 CDT
Splits for Anders M Rasmussen
100 * * 1:13.04 *1:13.04
200 * * 1:17.93 *2:30.97
300 * * 1:18.15 *3:49.12
400 * * 1:18.41 *5:07.53
500 * * 1:18.38 *6:25.91
600 * * 1:17.67 *7:43.58
700 * * 1:17.78 *9:01.36
800 * * 1:17.31 *10:18.67
900 * * 1:16.84 *11:35.51
1000 * * 1:17.62 *12:53.13
1100 * * 1:16.67 *14:09.80
1200 * * 1:16.69 *15:26.49
1300 * * 1:17.48 *16:43.97
1400 * * 1:16.65 *18:00.62
1500 * * 1:16.85 *19:17.47
1600 * * 1:16.93 *20:34.40
1700 * * 1:17.40 *21:51.80
1800 * * 1:17.70 *23:09.50
1900 * * 1:17.96 *24:27.46
2000 * * 1:17.63 *25:45.09
2100 * * 1:17.48 *27:02.57
2200 * * 1:18.08 *28:20.65
2300 * * 1:18.11 *29:38.76
2400 * * 1:18.53 *30:57.29
2500 * * 1:46.46 *32:43.75
2600 * * 1:17.08 *34:00.83
2700 * * 1:18.43 *35:19.26
2800 * * 1:18.56 *36:37.82
2900 * * 1:18.65 *37:56.47
3000 * * 1:18.47 *39:14.94
3100 * * 1:18.75 *40:33.69
3200 * * 1:18.77 *41:52.46
3300 * * 1:18.96 *43:11.42
3400 * * 1:19.05 *44:30.47
3500 * * 1:18.96 *45:49.43
3600 * * 1:19.05 *47:08.48
3700 * * 1:19.39 *48:27.87
3800 * * 1:19.39 *49:47.26
3900 * * 1:19.33 *51:06.59
4000 * * 1:18.89 *52:25.48
4100 * * 1:41.75 *54:07.23
4200 * * 1:18.70 *55:25.93
4300 * * 1:19.41 *56:45.34
4400 * * 1:19.12 *58:04.46
4500 * * 1:19.31 *59:23.77
4600 * * 1:18.79 *1:00:42.56
4700 * * 1:19.03 *1:02:01.59
4800 * * 1:19.08 *1:03:20.67
4900 * * 1:18.20 *1:04:38.87
5000 * * 1:17.89 *1:05:56.76
6 x 50 single arm drill @ 1:00
10 x shooter on back
10 x 50 w/fins @ 1:15
15 burst dolphin kick + cruise kick
10 x 50 w/paddles @ 1:15
odds = front scull
evens = torque drill
10 x 50 w/kickboard & fins @ 1:15
dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
Yesterday I drove with a couple of friends up to Lake Quassipaug in Connecticut (about 90 minutes northeast of the city) for a series of open-water races. It was a pleasant and easy trip up, and once we found the lake I marveled at how beautiful and peaceful it looked. During check-in I finally got to meet Sydned from the forums, who is as delightful and friendly a person as you will find. After check-in I hung out for a bit, had some sports drink, changed into my suit (my MIMS relay partner John and I both wore our matching fish-and-cupcake suits from that event), and got in the lake for a little warmup.
The water was clear, the bottom wasn’t very mucky at all, and there were lots of palm-to-hand-sized fish swimming around in the shallows. Water temp was 73, and it felt great as I stroked out from the beach to the first buoys and back. I floated around for a bit looking at the cottages and trees around the lake’s perimeter and feeling happy about getting to swim in such a beautiful setting. I was feeling very mellow, and actually a little unenthusiastic at that point about the idea of racing—part of me just wanted to swim happily in the lake without crowds around me, enjoy the scenery, and not worry about who could go faster. When I told Rondi this, she pointed out that I could always swim well out from the buoys to avoid being in a pack of swimmers, and that made me feel better.
After a little more swimming around I declared myself warmed up and headed towards the beach. The first race of the day was also the longest, a 3-miler (two clockwise loops around a ¾-mile straightaway marked by 6 buoys, then a short finish around a dock and onto the beach). The race director called everyone into the water one-by-one, by name and number, sometimes with brief remarks. The race had 80-something swimmers, so this took a bit, but it was sweet, and since it was done for all 3 races of the day I ended up knowing a lot of my fellow swimmers by day’s end.
I didn’t quite realize before the first race that wherever I was standing while others were making their way into the water would be where I was at the start—I was assuming we would all go out further or something to line up for the gun. So at the start of this race I was more in the middle of the pack than I’m used to, and was being tentative to boot—a bad combination. I got a little pummeled by those around me before I could work my way over to the edge side of the field. Once there it took me a ways to start feeling calm and content in the water, but once I did I started passing all those who had started the race so aggressively—I think I passed about 20 swimmers on the first 3/4 –mile straightaway, and was able to cut gradually into the turn buoy and make my way around it without having anyone right with me.
Once around the buoy, I passed a few more swimmers, then caught up with a couple of other women. I swam between them for a while, but was having more contact than was comfortable with the woman on my left. I couldn’t go any further to the right, since there was a swimmer there, so I sped up to try and get clear of them. That got me past the swimmer on my right, but the girl on my left stayed with me. The buoys were on my right, though, and as we approached the next buoy I had to choose between being more forceful about making enough space for myself to avoid a buoy collision, or simply dropping back and putting myself on the other side of my companion. I chose the latter, and was more comfortable swimming out a little further from the line of buoys with my fellow swimmer on my breathing side.
Soon after that I was alarmed to come across a swimmer floating on his back right in our path. My new swim buddy swung out wide to avoid him, and I pulled up and switched to breaststroke to ask if he was ok. He was just adjusting his goggles. After he resumed swimming I drafted on him for a while, and we both got past the girl I had previously been swimming with. He was a fast swimmer, and got a little ahead of me, but at the end of the second straightaway he stayed very close in towards the buoy line instead of swinging out left towards the dock we had to turn around at, so I got ahead of him there.
The third straightaway was pretty uneventful—I could see a group of swimmers a ways ahead of me but couldn’t catch up to them, so swam by myself most of the way. By this time I was feeling good and had gotten my enthusiasm for racing back. Towards the end of this stretch, though, I mistook the next-to-last buoy for the last one, and turned around too early. After a few strokes, I realized my mistake, confirmed it with a few strokes of backstroke, then reversed course. By that time the two girls and the guy I had passed on the second straightaway were once again ahead of me. I could see them all in a clump about 15 yards ahead of me, but they were headed to the wrong side of the turn-around buoy. They had to reverse course at the last minute, so by the time I rounded the buoy I was right on their feet.
Then I decided to swing well wide of the buoy line on my last straightaway—no wrestling with anyone this time around! Plus I knew from my previous lap that the dock we had to round at the end was a little left of the buoy line anyway. On this last ¾-mile stretch I was feeling good in the water, and able to just enjoy the sense of being in the beautiful lake on such a gloriously sunny day. I might have enjoyed this too much, and not paid enough attention to the buoy line, because I drifted out further than I intended. I could see the three swimmers who had been ahead of me—I was swimming parallel with them, only 10 to 25 yards away, and I gradually passed them one by one as they separated from each other. As I neared the finish I had to work to get in closer to the dock, and I could see the lead swimmer from that group converging towards the same place from the other direction. I was ahead of him, but he had picked up the pace and it was clear that he was closing in on me. I had to switch to a six-beat kick for the final 200 yards or so of the race to hold him off, and then just barely. I was pretty spent once I was done.
With one race behind me I was now into the whole racing thing, and looking forward to the next one—a 1.5-miler (just one loop of the course). There was time between the first two races for some food and stretching. (There was also free ART and chiropractic work available, but my body was feeling pretty good, and in the absence of any particular problem areas that needed attention I preferred my familiar stretch routine to letting strangers work on me). They also did raffles and awards between each race. I ended up first woman in my age group (actually second, but my friend Rondi got bumped out of the age-group awards because she was one of the top three overall). There was also a little intramural competition going on within our Brighton synchro squad—sadly, the boys (John and Dave) ended up beating the girls (me and Rondi) on cumulative time, despite Rondi’s stellar performance.
As the next race approached I got in for a little warmup, chatted with some fellow swimmers, then it was time for the whole everyone-in-the-water-one-at-a-time drill. This time there were 130-something swimmers, and we entered the water numerically. I was number 8, so I had plenty of time to stand around in thigh-deep water chatting. There was definitely a sense of camaraderie among those of us who were back for our second race of the morning. I was also careful to position myself all the way to the left of the field, near the front. That way I only had to clear the 15 yards or so of laneline that marked the start chute before I could swing out left and avoid the crowd.
That strategy worked well. After the gun I didn’t get trammeled, and I made my way gradually from the far left of the course towards the buoy line. As in the first race, I passed a ton of swimmers, but never felt boxed-in or crowded. On the way back I again swam wide, and was parallel with several swimmers for a while on the way back to shore. I thought I recognized Sydne at one point, and at the finished she confirmed that we had swum together for a ways on the back stretch. Sighting seemed difficult on the way back—there was some glare from the sun, and I kept on confusing orange vests or gear on the kayaks with the yellow/orange of the buoys. (It didn’t help that my amber goggles make it difficult to distinguish yellow and orange). There was a bit of chop in this direction, and it seemed like there was a left-to-right current—I kept on having to readjust my line rightwards. (The lake is spring-fed, so it’s possible there’s some current).
Towards the end it was clear that I wouldn’t have anyone nearby to try to pass or hold off at the finish, so I just swam strong into the chute. It was nice not to have to kick or sprint in! I quickly went over to another part of the lake to warm down, then stayed in the lake a little bit to float around and watch fish. So beautiful!
Sometime during the race the event's wonderful volunteers had swapped the breakfast spread for a lunch spread. I had a hotdog and some pasta salad and watermelon. There was another raffles-and-results session—this time around I got second in my age-group, switching places with Sarah, whom I had barely edged out in the 3-miler. During the second half of the 1.5 race, when I was feeling tired on the way in and having difficulty sighting, I told myself that it could be my last race of the day if I wanted it to be, but once I finished and had some food and rest I very much wanted to do the last ½ miler, to complete the 5-mile triple.
I barely had time to warm up before they started lining us up for the swim. This field was a little smaller, and there were some very young kids swimming it—10 years or so—who were very cute. All but 2 of the buoys had been removed to make a shorter ¼-mile out-and-back course. I lined up in the same lucky spot from the last race, and again made my way out smoothly and easily to the turn buoy.
I picked up the pace a bit after the turn—I thought of this like a pool 800, and my goal was to negative-split it. After a bit I saw Dave stroking nearby, and we swam the last 250 yards or so of the race together. Once across the line I was happy for the day of racing to be done, but wanted to savor the lake a bit more before getting dressed. I swam and floated and watched the fish play, did some synchro, then got out and changed. We settled in for more raffles (I think everyone at the swim was a raffle winner of some sort—lots of hats and watches from Timex were given out). Then they did final awards, and I won my age group again.
There were a lot of impressive swims for the day—young Abby Nunn from Virginia was the overall winner in every race by impressive margins, and set course records in two of the three. My AGUA teammate Karen Einsidler finished among the top-three women in every race, and was second woman overall in the cumulative 5-mile time. The race organizers did a great job on all fronts—the course was well marked and explained, things ran safely and smoothly, and the food was ample and delicious. This was just a super-friendly event, with the format providing ample opportunity for meeting and socializing with other swimmers. It was a delightful day, and I’m glad I went!
Personal victory for me this week. I was able to get in 3 runs and 3 swims. Although the swims and runs were short, I'm still glad I was able to do it. It has been a couple of years since I've gotten 3 runs and 3 swims in one week. Sad to say that I have not leaned up so far as I have hoped. I just love all the wrong kind of food.
Here is the swim I did today:
4 x 75 with fins on 1:45 - one of each stroke: 25 uw/25 kick/25 swim
Right after the swim, got my dog and went out for a 2.5 mile run. Somewhat challenging as it was already 94 degrees. I'm ready for it to cool down!
I must have been tired Wednesday, but I felt a strain after the 5x100 Monofin set, and woke up Thursday with a pain in my upper right thigh. So looks like I strained a thigh flexor muscle. I really hurts when I lift my leg up to get into the car, or while in the flip turn to keep my leg in the up position prior to kicking off.
Back to Wednesday,
Aquasol Coach Janine is back!
5:30PM - 7:15PM
Warm 2x100FR, 200IM drill, 150Kick, 150 Pull (700)
5x200 (50Stroke-100FR-50Stroke) (1000/1700)
#1 Fly, #2 BK, #3 BR, #4 FR, #5 IM
10x50 Kick Free on 1:10 (:55-1:00) w/board (500/2200)
10x100 Pull Odd=FR, Even=Choice(Back) on 1:45 w/paddles & pull bouy (1000/3200)
4x50 Swim each stroke on 1:00 (800/4000)
5x100 Monofin kick, 25UW, 25 Side, 25 on back, 25 other side on 1:45 (500/4500)
4x50 cool down
I skipped Thursdays Gym workout, due to being limpy and sore.
On Friday the coach gave me a easy workout, but after hearing of my injury, she was almost in tears, since the schedule change, and "water polo" taking up the afternoon's and Tuesday, the masters group has all but dissolved.
Here is a quote from our newsletter;
"In addition to the Tuesday night pool closures, the following nights will be reserved for water polo matches:
Thursday, September 8
Wednesday, September 14
Wednesday, September 28
Thursday, September 29
Wednesday, October 5
Thursday, October 6
Thursday, October 13"
This is the first year WP has made a huge fender bender in the swimming program, the only good thing to come out of this is justification to keep the pool open year round, despite budget cuts, weak economy, etc...
I find myself there with a fitness swimmer, but the guys and gals are now swimming with the Y group (no workout, no coach, just swim laps) in the 5:30 AM - 7:00AM time zone.
Coach Janine remarked that there is probably nothing worse for a coach, than to watch her group break up.
I managed to get in 10x100 P but I had to do open turn's and did some 50's of backstroke, but had to use the old school spin turn. Fly's and UW orca's were omitted.
So for Friday, I got in about 2000 yds.
Man, Saturday practices are killers for the kids. They did 8200 - I was exhausted after 6900 & had to get out - I might have done more, if I had known what the actual set was, but, oh well.
4 x 500 on 6:30
8 x 100 kick on 1:50 (w/zoomers)
6 x 200 50 stroke/50 free [Here I went down to the shallow end & swam next to the babies (5 & 6 yr olds) because the waves were so intense I really couldn't get my head above water on the fly - which is what led to my error in the workout. The next set apparently was actually 400, 2 x 300, 3 x 200 & 4 x 100, and they did a 300 cool down - oh darn - missed out on 1300 yards]
300, 2 x 200, 3 x 100 on 1:25 base interval
200 cool down
Total: 6900 SCY
Labor Day should be interesting. My goal is to stay in for the entire 2 1/2 hours.
Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.
300 Br down/fr back
300 Bk down/fr back
300 Fl drill down/fr back
200 Kick (w/fins)
8 x 25 IM Order - :30
200 Kick (w/fins)
8 x 50 IM down/fr back - :50
8 x 75 - odds IM/evens fr
8 x 100 Fr - 1:25 (made 1:15s)
300 Pull (dropped drag suit)
8 x 50 Fr - :45 (made :32-:34)
8 x 25 Fr - :25
200 Cool down
My first swim workout for the month of September:
300 warm-up: 100 swim, 100 kick, 100 pull
4 x 100 free on 1:40
1 minute rest
3 x 100 free on 1:30
1 minute rest
2 x 100 free on 1:25
1 minute rest
1 x 100 free on 1:20
4 x 75 dolphin kick on back with fins on 1:15
4 x 25 fly with fins AFAP on :45
This evening, took a 1.25 mile walk with my dog at sunset. The sunset was unwordly! Wish I had brought my phone or camara for the walk.
Swim/SCY/Solo @ Mason:
6 x 50 single arm drill
8 x 25 shooters w/fins
16 x 25, no fins
4 x (2 shooters + 2 streamline glide drill)
4 x 150 w/paddles
50 scull + 50 dolphin kick on back + 25 shooter + 25 easy
-- paddles are not conducive to easy shooters
4 x 100 @ 2:00
50 back + 50 breast cruise
8 x 25 closed fist no breather free
8 x 25 chest press fly, no kick
Just a pure recovery/technique workout today. I was from yesterday's workouts. And I realize I haven't had a day off since Aug. 25. Probably not ideal at the moment. I need to decide on a weekly workout schedule now that summer is over. I should stretch tonight, but I'm too tired.
This is my last day with Fort Son. He doesn't come home for Thanksgiving because he has a training trip to Austin, TX. I'm hoping I can go see him race at the Princeton Chase in early November or another race. Otherwise, I won't see him until December. Not surprisingly, he refuses to skype. Boys!
Took this workout from Tall Paul's Favorite Workouts thread. Was a Good one!!
300 swim choice
- 150 free/150 back
200 IM Kick
- all on back
4 x 75's @ 1:45
50 swim/build to 90% 25 power kick
- #1-2 free, 3-4 back
4 x 50's @ 1:00 descend 1-4 to 200 pace
- Free, went 45-41-38-36
100 easy free
2x: round #1 free, round #2 back
1 x 100 max effort
- Free - 1:17, back - 1:27
1 x 100 recovery
2 x 50's = #1 max effort, #2 swam as the last 50 of 200 race pace
- free went :36, 36; back went 40, 42
1 x 100 recovery
4 x 25's @ :45 at 200 race pace
1 x 100 recovery @ 2:00
- free around 18, back around 22
300 easy free and back
Total: 2600 meters
Updated September 2nd, 2011 at 06:44 PM by poolraat
Fast Fri Sep 2nd, 2011 scy
my cold is on it's way out, still a bit stuffy, but fever's gone
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UT, main pool scy
6:00 to 7:30 dove in 6:05ish
wore new training jammer
swam with a triathlete
Beside Mike, Brad, Marcio, Jim, Todd, Mark & Larry
board said 5, 4, 3, 2, 1 swim till 6:26
we went till 6:30
Main SET: scy
20 x 100 on 2:30, 5 rounds of:
1) fr FAST went 56's, 7's, & 8's
2) IM FAST went 65's - 68's
3) K fast went 67's, 8's & 9's
200 FR FAST for time in heats
swam in Heat 2, which gave me 3 minutes more rest
dove, did 150 2 beat kick, 50 6 beat kick
no practice tomorrow,
might do a Postal 5k this Sunday
ALSO Way to go to Longhorn Masters & former UT swimmer Katy Dooley.
She had a recent mention in the Statesman by Pamela Leblanc
She started her swim last night at midnight and just a few minutes ago, she completed her chilly 21 mile swim in under 10 hours,
someone did a great job updating her FB page with pics & progress reports
quite an accomplishment!
Updated September 2nd, 2011 at 03:04 PM by ande