Got in late yesterday so I was only able to to 1200 meters yesterday.
Today managed a good 1500 Free in 22:55.85 for 4th place. Had a little difficulty breathing half way thru and had to slow down but after I got my breathing under control it was back to normal pace. When I looked at the splits I held 45-46 per 50 with one 48 (breathing issue here). Very pleased with the swim over all.
With warm up and warm down went 3000 meters today.
This was a sneaky workout.
-- 100 swim
-- 50 kick no board
-- 50 stroke
-- Goal to hold the same pace the entire set
-- 15 seconds rest
-- I picked 1:10 pace (wisely?)
- 12x50 on :50 (held :35s without problem)
- 6x100 on 1:25 (1:10s-1:12s)
- 3x200 on 2:35 (2:21-2:23s)
- 40 seconds extra rest (waiting for Mark was my excuse)
- 1x600 on 7:15 (7:20 oops)
- 200 ez
This doesn't look like a hard set and I was worried during the 50s that I picked a pace that was too easy. During the end of the 100s I started to worry and I held back just a little during the 200s knowing that 600 was yet to come. I am very happy with the set, and I probably would have made 7:15 if I hadn't had to raise my head so many times to check to clock to figure out where in the 600 I was. All the clocks short course are on the end walls, with none on the side walls so no checking the clock on a breath.
Mark did this on the same intervals, but didn't grasp what doing the 50s on 50 meant for the 200s. He had a rough time during the 200s and took a couple minute break before the 600 as a result. This is the first time since Lazy Wife stopped swimming that someone has swam a set on my intervals which was nice, especially with the set being as long as it was.
I read Fort's article on finding happiness in life and there are two things that were pointed out that I have done (accidentally).
First, when we bought our current house, a prime consideration was its proximity to a masters team. Activities bring happiness, and close proximity to those activities encourages you to more frequently participate in them (from the article).
Second, taking two 3-4 day vacations instead of a 7 day vacation or longer. Our reasoning behind this taking 2 trips instead of one is outside the scope of this forum, but the first trip worked out great, and next year we are planning on taking several short trips instead of longer trips. The idea is that a lot of pleasure from trips is derived from the anticipation that goes along with them, thus more frequent is better. From my experience, after about 5 days on most vacations I don't want to be vacationing anymore. Asia was an exception.
Thanks for the article Fort.
Updated August 9th, 2010 at 03:53 PM by qbrain
This morning I swam the early AGUA workout. August is such a nice peaceful month in the city—the pool felt very spacious this morning, with just 4-5 swimmers per lc lane. We had a treat this morning—Coach Frank from Curl-Burke guest coached (our regular coach, Craig, is away with our “national team” in Puerto Rico). Frank was super nice and full of energy, at 5:30 in the morning no less. I adapted the workout as necessary for my taper. Here’s what we did:
500 lcm warmup
5 x 100 (50 K / 50 easy swim) @ :20 rest
4 x 200 wrap-around, skip-stroke IMs @ 4:00: 1st 200 = FL/BK/BR/FL, 2nd = BK/BR/FR/BK, 3rd = BR/FR/FL/BR, 4th = FR/FL/BK/FR
4 x 300 w/ paddles:
First we had a technique talk on correct paddle technique (keep elbows high and rotate, should feel it in the lats, not the shoulders)
--On the first 300, we wore a paddle on our right hand only, and swam 100 right-arm only (50 w/ left arm at side, 50 w/ left arm in front), 100 left-arm only (50 w/ rt. arm at side, 50 w/ rt. arm in front), then 100 using both arms.
--On the 2nd 300, we wore a paddle on our left hand only, and did the mirror-image of the above
--On the 3rd 300, we wore paddles on both hands and otherwise did the same thing as on #1
--The 4th 300 was paddles on both hands, 200 back build + 100 FR
[Doing the one-arm drills with just one paddle on felt confusing, plus I was getting remarkably far behind my lanemates, so I got out mid-way through the 2nd 300 and watched how my teammates did these drills for a bit. Keeping the motion continuous and fluid seemed to be the key—I think I was stopping and starting too much with each single arm stroke. Then I noticed that two of our swimmers who were PR-bound today were doing some fast swims from a dive in another lane, so I went over there and practiced a few dives and got some good pointers. I hopped back into my lane near the end of the 3rd 300. On the 4th 300, I ditched the paddles and did 4 x 50 BK (25 sprint, 25 easy) + 100 FR easy
4 x 200 w/ fins (150 kick + 50 swim choice)
[I just did the first of these with fins, and really hammered the 50 swim (FR), which was majorly fun. I then warmed down finless for the last two.]
Midway through my warmdown I was submerged under the water doing breaststroke on my back, and I happened to look backwards and saw one of my lanemates doing fly with fins swimming towards me. It looked really cool! After that, I tried lying on the pool bottom and watching several of my friends as they swam by. It’s a neat effect.
Over the weekend I watched U.S. nats on tv. Here’s some thoughts:
--I wondered what Lochte could go for a 200 BR—that stroke looked great on both of his IMs.
--My disapproval of earlier tech suits on purely aesthetic grounds still stands for the current generation. I don’t at all like seeing all 8 finalists wearing the same solid black suit. If Speedo can make sparkly emerald green sneakers for Lochte, can’t they custom-make some colorful graphic-y suits for their stars? (Or if not custom make—I think that might run afoul of FINA regs, alas—at least produce their suits in a variety of colors and patterns, a la their very successful Flipturns line?) For $375 you should get pretty suit, not just a fast one!
On one night that swimming was not on Universal Sports, they carried a track meet from Stockholm at which Usain Bolt was wearing a cool custom designed singlet. It would be neat to see something similar done with our tech suits.
--The thinner parts of the Speedo suit are very sheer, especially in the sunlight at outdoor meets. Some of the guys almost looked like they were wearing black nylon stockings over codpieces.
--The Arena women’s suit (worn by Rebecca Soni) is very aggressively cut in on the sides. Arena racing suits were always cut like that in the 80s and 90s, but it’s interesting that they went back to that minimal-fabric back design once zippers were outlawed.
--I want to try those starting blocks with the slanted bit in the back. Do any pools that host masters meets in the northeast have them?
Yesterday I went over to my 220y track and did plyo. I had planned to plyo while on vacation in Lake Placid—I had even chosen the grassy infield of the Olympic speed-skating oval as my venue—but had to postpone it for a few days after stubbing my toe on a heavy wooden Adirondack chair. Nothing broken, but the toe swelled up under the nail and was painful for a few days. I was worried that I might lose the toenail, but now it seems fine, and I can once again wear running shoes without pain.
Here’s what I did yesterday:
4 x 40y sprint (85, 90, 95, 100%)
5 x 40y skip:
skipping for height, both legs
skipping for height, right leg
skipping for height, left leg
skipping for distance, both legs
I left off the one-legged skips for distance, because my right knee was feeling a little wonky right at the place (MCL) where it was injured last summer. It feels ok today, though, so I’m glad of that. I’m still very nervous about injuring myself with the plyo, so am being pretty conservative about how much and how quickly I add stuff. I might get in one more plyo session before Zones, if my legs feel good this Wednesday or Thursday, or this might be the last one for a couple of weeks.
SCM, with Carrie
(did mix of free and back)
10 x 50/50 ds 4 - 3 - 3
400 Pull w/paddles/10sr
2 x 300 Kick/10sr build
3 x 100/2:00 Strong Pace
4 x 100/1:30 Fast Tempo
(Did Back on 1st round, free on 2nd round.)
Total: 4500 meters
Travelled to the Wilmington Y again and lined up at the door with the triathletes when it opened at 1:00 pm.
16 x 50 drill, 4 of each stroke
8 x 50, done as 25 EZ speed fly + 25 EZ
3 x (1 x 50 AFAP + 2 x 50 EZ)
(1 breast, 1 back kick and 1 back -- times were OK, given the shallow pool and wall lane)
6 x (25 AFAP + 25 EZ)
3 x 100 free w/paddles
6 x 50, done as 25 dolphin dive + 25 breast drill (1 pull, 3 kicks UW)
Hit the beach in the morning and then went to the Y. There were mostly tris and perhaps one masters swimmer there. And then, alas, a noodler happened into the lap pool. She came to my lane and asked (albeit sweetly) if it was OK if she noodled around at one end of my lane; she was "sure" this would not effect my workout. WTF?! Seriously inane, as she had seen me (and other real lap swimmers) actually "swimming." I said (likewise sweetly) "no, that wouldn't work at all." For a change, the lifeguard backed me up and told her to noodle in the ramp area.
Had a smoothie and returned to the beach. Getting ready to dine out. I'm trying not to cook much on this vacation.
I looked at the results for Worlds. The times look significantly slower than last year's FINA rankings, that's for sure. The winning time in the 50 back in my age group was 34.1. There's been much speculation about who (men or women) and what type of swimmer will be most effected by the suit change. I have to think it would be more significant in LCM than SCY for masters, despite the suits helping on the walls.
Interesting article in the NYT about experience trumping hedonic adaptation if happiness is your goal. We should attend swim meets instead of buying fancy cars. http://www.nytimes.com/2010/08/08/bu...s&st=cse&scp=1.
NYT article on Jessica Hardy: http://www.nytimes.com/2010/08/08/sp...ardy&st=Search.
Updated August 9th, 2010 at 09:34 PM by The Fortress
Swam with the Sharks on Saturday.
10 Min Warmup
8 x 50 choice on :60
2 x 30 min swim (Yikes)
I was late starting and Early leaving.
Busy Busy Saturday!!
I made 2150 on the 1st 30 min.
At least that's what my watch counted.
I have no idea. It always right on on all other
swims so I guess it was right.
Sunday Morning (LCM)
Take out SCY lane lines, Put in LCM lane lines
4 x 200 Choice is what I did
100 on 1:40 (:10r)
200 on 3:20 (:20r)
10 x 50 on 1 min (Everyone did these together)
Take out LCM lane lines, Put in SCY lane lines
I was foiled twice today in my attempts to swim. But this time it wasn't thunder and lightening. Much more prosaic -- the dreaded kid pooping in the pool mid workout and a red flag day at the beach. I seem to get more aggravated with every increasing kid incident. (And, for the record, my 3 kids never closed down a pool.) And this time, the kids weren't even supposed to be in the lap pool at the Y ... So all I got in was the following warm up, which was supposed to precede some fast 25s and 50s.
5 x 50 single arm fly @ :15 RI
5 x 50 breast drill (alternating dolphin kick and breast kick) @ 1:00
1 x 50 breast pull w/buoy
1 x 100 free w/paddles
Kid turd interruption ... I guess I'm officially "tapering" now ...
I dashed back to the beach to hop in and do a pier to pier swim, but no dice. It was a red flag day and the lifeguards weren't letting swimmers out very deep, certainly not past the surfers. So, another poor swimming day. I plan to attempt to hit the Y again tomorrow, as I suspect it will be another red flag day due to tropical storms at sea. In the meantime, I did finish the Stieg Larsson series and we did manage to rent the Swedish movie of book #1. I wouldn't be surprised if there were ultimately other books written, as he apparently left copious notes upon his death. I read somewhere that Daniel Craig will play Michael Blomkvist. Wrt the trilogy, I basically agree with the NYT: http://www.nytimes.com/2010/05/30/bo...ewanted=1&_r=1.
And another NYT article about disgusting side effects of gym going: http://www.nytimes.com/2010/08/03/he...me&ref=general.
Updated August 7th, 2010 at 11:45 PM by The Fortress
Today I swam in a pool again for the first time in over a week. I spent much of the last week in Lake Placid, swimming in one of my favorite spots in all the world, Mirror Lake:
Mirror Lake is the smaller lake around which the village of Lake Placid is built. It measures about 1.5 miles by .5 miles, has a buoy line set up that makes swimming straight very easy, and doesn’t allow any motorboats. All that combined, plus the 74-degree water temp (on the high side for this time of year, but still very pleasant), made it a very swimmer-friendly place to vacation. We’ve spent some time there most every summer since first visiting in 1994 for an open-water race.
I didn’t do workouts per se or record yardage while on vacation (or blog), just got in and swam however much felt good a couple of times a day. This morning when I swam in the pool things like streamlining and turning definitely felt a bit rusty!
Here’s the workout I did this morning with the Asphalt Green masters. Since I’ve started my taper for zones in 2 weeks, I modified things as needed.
500 lcm warmup
500 swim, every 3rd length catch-up free
5 x 100 FR/BK @ 1:50 [held 1:31-1:34s]
6 x 100 (75 Kick fast / 25 easy swim) @ big rest [practices bobbing and sinking in between]
6 x 50 choice race pace to feet @ 1:20 [I did odds fast, evens 40 easy/10 fast]
After this, there was a longish set involving various equipment. I instead hopped over to an empty lane and did the following bit before getting out early:
2 x (virtual 200 IM + 100 easy) [For my virtual IMs, I do the first and last 10-15 meters of each length fast stroke, the rest easy free, while mentally rehearsing my keys for the 200 IM, a race I’ll swim at Zones]
It was nice to have a princess lane where I could do my little taper IM set without worrying about dodging other swimmers.
Over the next couple of weeks my plan is to swim as often as possible, while increasingly limiting the amount of hard yardage I’m doing. I like playing in the water a lot while I’m tapering, and August—when many people are away, and the kids team is on a more limited practice schedule—tends to be a great time to find the space to do that.
I had every intention of getting up on time this morning and spending about 90 minutes in the pool. However, last night I got really tired, crashed around 8:00, and woke up a little after 6:00 this morning.
I had absolutely zero motivation to swim, so after giving myself some time to wake up I threw on some shorts and running shoes and ran about 3 miles. I have a half marathon coming up next month for which I am woefully unprepared, so I had better get some kind of training in. I ran it last year with no prior training whatsoever and found myself hating life for the last five miles. Today's run isn't going to cut it, but I suppose it's better than nothing.
I may try to swim tomorrow but I don't like the Y on Sundays with the pool full of kids.
I just have to share a picture
of me walking my Baby Girl Down the aisle.
I'm not used to wearing this kind of Suit.
I much prefer my Speedo Training Suit.
Now If I can get my daughter swimming.
I got her at the pool one day and she
was keeping up with me kicking.
It's a blessing and a curse to have to
wear 4e shoes! And her feet are just
like mine. Poor Girl!!
Updated August 8th, 2010 at 08:11 PM by Bo Martin
(Link Didn't work)
UUgh!!! Last day of summer vacation. Probably the nicest day (weather-wise) of the last 3 months.
I got up late (7:30 a.m.) and checked home, work e-mails, and looked at fb.
I followed my daily ritual of yard/pool work and then headed off for my swim at the Monon Center.
The Indiana Pacer's have apparently rented some pool time for athlete knee rehab. I noticed 4 young, very tall, black gentlemen jogging, sidestepping, bounding, and jumping up to the bs flags in both the deep and shallow ends. I totally recognized the guy on the sidelines running the show(but I forget his name). I was going a Glenn mills distance pacing workout today so I enjoyed the unusual distraction in lanes 1 and 2.
I don't know why but I got involved in long conversations with 2 different men today at the pool as well. The first one needed some help and directions with his swimming. I think I've got him buzzing around the right corner's now! The other is part of a group I sometimes skip Nasti's to swim with. I was glad to see him and hope to start swimming with that group again soon!
The Workout: I was tired today. I am trying to swim the entire month of August without a day off. Swimming makes me happy (when I'm done) so why deny myself the chance to be happy on any given day?
**400 freestyle moderate
**400 freestyle breathe every 3 breaths
**400 Freestyle Pull (buoy and paddles)
**400 Freestyle Kick
**6 X 200 on 3:30 (Alternate swim 200/ pull 200/ kick 200)
**16 X 100 Freestyle
1st 4: descent intervals 2:00/ 1:55/ 1:50/ 1:45
2nd 4: 1:50/ 3:40/ 5:30/ 7:20
3rd 4: 1:45/ 3:30/ 5:15/ 7:00
4th 4: 1:40/ 3:20/ 5:00/ 6:40
I headed off to school to try and get some work done after the workout. I was in one of my zombie-states and accomplished very little. (I did organize a bulletin board but it's not up yet) I'll go back tomorrow. I need to post a pic of the new wooden floor my school purchased; it's beautiful!!!!!!!!!!!! (job security too) Sad thing is I couldn't get my computer to fire up! I trekked down the tech guy; come to find out there was so much saw dust and concrete dust blown into my office that it had creaked into the computer and clogged it up. We jointly took the thing apart and blew it out and got it up and working!! I'll have to go back tomorrow to get myself properly prepared for day 1.
I arrived home to find my eldest daughter and a friend with the 2 little kids she nanny's for in the pool. The youngest of the 2, an adorable 5 year old boy just found out yesterday his leukemia is back and there's nothing they can do for it! Apparently he was given 3-6 months to live. I love children and a situation like this for me is nearly impossible. I constantly thank the Lord I have never had to deal with this whilst my kids were in their youth.
This little guy was telling me about butterflies and chyrsellis (sp) and how much he loves them. A light bulb went off in my head and I remembered a TY beanie butterfly I had somewhere in my house that used to be treasured by one of my kids. I quickly excused myself to look for the b'fly and much to my amazement found it quickly.
I wish I had a pic of the light in this little guy's eyes when he say the butterfly! It was precious! He didn't even have to lower the mask to let me see his smile (well I made him anyway)! I am going to pray some type of miracle comes along for this guy! Please!!
After a decent morning at the beach, thunder foiled my plans for both a swim in the ocean or a swim at the Y. So I took an involuntary rest day. The weather is supposed to be somewhat sketchy tomorrow, so I plan to get to the Y whenever it is open.
In the meantime, I:
1. Am almost done with the Stieg Larsson series. Sniff. sniff. Next up: The Dead End Gene Pool.
2. On Julie O'Roddin's recommendation, I purchased a black running skirt. Much cooler and more comfy than shorts. Can't wait to try it out running or at the gym.
3. I returned a sugoi swimsuit. Hated the way it fit.
4. Am getting ready to dine at a restaurant on the pier and hoping not to get rained on.
5. I saw Inception last night. Quite liked it, though I kept wondering about whether it really took that much effort to plant the seed of an idea in someone's head ... I ordered The Girl with the Dragon Tattoo, as it is not rentable. here.
So the last two weeks have been a little off kilter thus far. My roommates have gone out of town and left me with their dog Sophie.
Now - I love Sophie. She's seriously the most awesome dog in the world. She's a complete sweetheart and pretty much the only girl who likes me these days anyway
However - with the sweet comes the slightly annoying. She wants a lot of my attention. Last week - I was just kind of getting into the swing of things just being her and I and I wasn't thinking too clearly. She pretty much monopolized my after work time when I wasn't working on computers. I felt bad just leaving her in the cage all day, so this was a combo effect all across the board. The only things I made time for that week were team events: swim practice, basketball and softball.
I actually found myself in a bit of a funk as a result of not lifting. I was feeling generally in nature and my attempts to correct or alleviate the situation were only met with more problems and things just getting in my way.
HOWEVER on the flip side. Thursday night's swim practice was probably the fast I've swam ever. I don't think I've ever really taken the time to give myself enough rest for meets now that I'm thinking about it. I swam roughly 10% faster as a result!
Then swimming ended last Sunday. Its been difficult to get in the pool just due to time constraints. However this time - I've got a strategy. I put up the money and threw Sophie into a puppy day care so she'd be nice and tired by the time we got home. This has actually worked mostly. I've been busy with a lot of other things as well (car needed oil change, worked a 23 hour shift on tuesday, etc...) So I have been able to get in 2 weight lifts (and one more tonight) this week. I'm hoping that next week will give me even more time to do this as I kind of pick up things to do.
I also went to the Lake Forest High School pool. I was sorely disappointed to find out that the LFHS pool is closed until August 10th.... So that means I have to turn around and go back to Lake Bluff where I have no lane lines and no ceiling. <ugh>
I guess I'll be getting really good at my sprints and my breast stroke form then!
Did anyone else notice the new can of worms emoticon?
I think I am faster than I have ever been as a master. It must be all that geeky physics talk in the forums.
- 600 every 3rd 50 back
- 4x100 kick 50 back, 50 free
- 4x100 on 1:15 (1:07,1:08, 1:08, 1:07)
- 4x50 back on 1:00 (did them ez)
- waited for other lanes to sync up for main set
- 20x50 (5x :28, 2x :27*)
-- 1 fast on :45
-- 2 ez on 1:00
- talked for a couple minutes
- 3x150 on 1:55**
- 250 ez back
* relaxed my neck, looked straight down and couldn't see where I was going. This felt more relaxed and might have sped up my turnover. My turnover was easier and the small change was certainly faster. I normally (as of sometime last year) look almost straight down, but this change was so down that I couldn't see the wall until I was on top of it. This is something I need to figure out.
** This was supposed to have been 6, but I didn't have enough time. There was lots of rest on these, so next time I do 150s, I will do 1:50 for a short set or 1:55 for a long set. I don't think I could have made more than 4 with 10+ seconds rest.
Warm - up
500 Swim free and back
4 x 100/1:40 build
400 IM Kick
8 x 50/55 ds 3, 4 easy
(did 1-4 free, 5-8 back)
Swim the following twice:
1 x 300 Free or back/20sr Build
(round 1 back-5:00, round 2 free-4:47
1 x 200 IM/10- 20sr Build
Total: 2800 meters
FAST Fri Aug 6th 2010
UT swim center is closed till October ;-(
you following [ame="http://www.usms.org/forums/showpost.php?p=222553&postcount=50"]USS nationals/ Pan Pac Trials[/ame]?
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6:00 TO 7:30
Austin: GARRISON outdoor pool REALLY WARM
swam with tyler, todd, chris, doug, ned, marcio, & kendal
dove in at 6:04ish
10 x 50 on 1:15
10 x 100 on 2:30
went 1:08, 1:07, 1:06, 1:05, 1:03
pool was really warm, had a bit of a head ache
skipped the 400 easy & 400 for time
todd & tyler went 4:49
Okay, I wasn't swimming in the jacuzzi, but I might as well have been. The pool water had to be a good 86 degrees today. It sucked the life out of me and I thought I was going to melt. Aside from that, I felt pretty good today.
My workout was just a hodgepodge of different things I wanted to work on. I usually pull my workouts off the internet, but lately I've been coming up with my own based on what I want to or can do. Generally speaking, I fail miserably at coming up with a cohesive, enjoyable workout, but I think for the most part, any swimming is good swimming. Here's what I ended up doing:
Warmup: 5x200 SKIPS
1650 free. With the water temperature as it was, this was a joy to swim, and by "joy" I mean "sucked out loud." I didn't even care what my time was when it was over. I could not have been good.
10x200 kick, alternating br/bk/fr/dolphin, all but br w/fins. I typically devote Fridays to doing lots of kick sets and today was no exception. I just don't seem to get a whole lot out of my kick and need to keep working on it.
3x100 free fast on 2:00. A horrifically long interval, but I was wearing down by this point. I probably should have done a few more of these but...nah.
6x50 stroke/free on 1:00. Fly felt a bit off today, so tomorrow's workout will most likely be flyapalooza.
Total: 5,400 scy
Just not in the mood to rush. I think I am on vacation time now. My brain is in Puerto Rico, I am just waiting for my body to get there now.
400 Free pull w/bouy
400 Free kick w/fins alternate 50 easy/50 moderate
10x30 from dive alt fly/free 15 meter breakout then easy free
4x200@4:00 odds fly evens back w/fins as 50 rt arm/50 lt arm/50 kick/50 swim (1&2 easy,3&4 moderate)
200 free easy
Total 2500 meters
Updated August 6th, 2010 at 11:38 AM by Donna
There were 15 women overall in 2 Mile Event on Tuesday night August 3rd. I didn't realize that there were 6 of 15 women including me who swam in the hot competition within 2 minutes apart. I made it and checked my personal time, it is 46.51. That time is not the best one but at least I did very well.
After that, I would be going to practice swimming - long distance for my next open water race - which is the Horsetooth Reservoir 2 Mile event for August 15th.
Although I lost the 15 minutes of video of me finishing MIMS this year, I saved some of my footage!
This is early in the race, about 3 hours in. I'm in the Harlem, and the water's finally gotten warm, brown and nutty. Conditions couldn't be better, but I'm feeling a little sorry for myself because of the screwdriver someone has inserted into my lower back and is twisting with every stroke.
The swimmer next to me is Rachel Golub. I think Mo Seigel is just ahead. There's also a 2 person relay around. We were all fairly close together the whole swim.
I think we had just passed, or were nearing Yankee(sp?) Stadium..
Updated August 6th, 2010 at 10:08 PM by Chicken of the Sea