5x100 FR@2:00 4x50 Kick BR/FR@1:15 4x25 FR@:30 4x50 BK@1:15 4x50 FR@:50 4x25 FR@:30 4x25 BK@:45 4x25 BR@:45 1500 SCY
SCY, with Carrie Warmup 300 swim (did half free half back) 300 kick (did 100 flutter w/board, 200 on back alt. dolphin/flutter by 25) 300 pull (used p&b) swim 6 x 50 free build on :55 (did these around :37) Main Set pull 4 x 200 free on 3:20 descend 1-4 (used buoy only, went 2:50 - 2:41 - 2:39 - 2:34) swim 8 x 100 on 1:45: odds free, evens IM; stretch out the free, make the interval on the IM (did free around 1:30, IM at 1:33 - 1:35 - 1:33 - 1:30) swim 12 x 25 on :40, #3, 5, and 7 FAST off the blocks, #8-12 easy (went back, fly, free on fast ones) Total: 3100 yards Weight training later today, core (as always) and upper body
Fri Mar 20th, 2009 still sick, still coughing, my situation changes in waves having fun following 2009 Div 1 Women's NCAA ChampionshipsNCAA SCORE BOARD NEXT MEET: 2009 South Central Zone USMS Championships Friday March 27 - Sun March 29, 2009 7 days away NEXT MEET USMS MASTERS NATIONALS May 8 - 10 http://www.usms.org/comp/scnats09/ 49 days away TODAYS SWIM PRACTICE 6:30 - 8:00 Whitney Coached scy TSC main pool swam with larry, amy, beside tyler, brad & brandon WARM UP choice till 6:50 50 drop down set starting at 1:00 I kicked the first 10 then did every other 100 easy assigned 10 x 50 on 1:00 did 5 x 50 on 2:00 held 25's & 26's 100 easy assigned 5 x (50 fast from a dive, 100 easy) did 3 x (50 fast from a dive) went 22.9, 22.6, 22.4 did at least 200 swim down after each
Today's weather is PERFECT for marathoning! I will be SO happy to wake up to a day just like this tomorrow. Hopefully at this time tomorrow I will have the finish line in sight. In fact, I'm going to go take a walk now to see what the temp feels like. Still debating shorts or tights. I did all my long runs in tights. Too many decisions. I did swim last night. Taper has gotten the best of me and I needed a short swim to help me relax... 500 warm up 4 x 125 (75 drill, 50 swim) 3 times through: 4 x 25 on :30 1 x 50 on 1:30 was supposed to be kick...yeah right! Did a short (2-mile) run after work which felt like about 20 miles. I am pretty sure I'm ready. With running and Ironmans, I usually feel really good in the middle of taper and it isn't uncommon for me to be questioning how rested I am up until the day before a big event. No matter what, know that you can find me on the streets of DC tomorrow with a HUGE smile on my face. My fundraising for LLS is up to an incredible $5,500 and I can not tell you how much I appreciate all of the support that I've received both with donations and encouragement. Julie
I actually needed today after my night at the Y coaching. Some times people just don't think before they make decisions that effect others. I'll leave it at that. This was a get the fustration out workout! Anyway back to the game at hand, practice. 10x100 @ 2:00 Free really strong here held 1:40's on warmup? 500 Free kick with fins 6x100 @ :10 Rest #1-2 Breast kick with fins #3-4 Breast swim with fins #5-6 Breast pull with bouy 5x200 @ 3:30 Free with paddles and bouy went 3:10, 3:08, 3:05, 3:03, 3:01 400 kick with fins alternate free/fly by 100 100 free EZ Total 3600 yards
Updated March 20th, 2009 at 09:33 AM by Donna
I've been a pretty hard-core, serious swimmer for 6 years now, and I think it's my duty to pass on some of the valuable lessons I've learned the hard way. Top 10 things never to eat/drink less than 1-2 hours prior to swimming: 1. A pulled pork sandwich; 2. Garlic bread; 3. 4 pieces of pizza (pepperoni); 4. Sardines; 5. more than 2 slices of birthday cake; 6. A really hot curry; 7. Baked beans; 8. a burrito; 9. 2+ cups of espresso (after the 3rd toilet break in a 1hr workout, don't bother getting back in); 10. beer. Top 10 things not to do less than an hour or two prior to swimming: 1. dye your hair red; 2. take an antihistamine; 3. apply self-tanning lotion; 4. get nice and warm in the hottub; 5. put on eye makeup; 6. start watching a long movie; 7. put a roast in the oven; 8. go for a long run; 9. go to the dentist; 10. donate blood. I hope this has been helpful.
Ran 3.5 miles with son as follows: 1 mile jog, 1/2 mile hard, 1 mile jog, 1/2 mile hard, 1/2 mile jog. First 1/2 hard was 7:30 pace and second hard 1/2 mile was 6:48 pace. Hit the pool for some drill work: Warm-up: 300 (100 swim, 100 kick, 100 pull) 4 x 25 doggy drill (underwater freestyle pull with recovery under the water) on :30 4 x 25 - 12 kicks on rt. side/3 strokes/12 kicks on lt. side on :30 400 perfect stroke swim (free) 4 x 25 - doggy drill on :30 2 x 50 - 25 rt. arm/25 lt arm free on 30 seconds rest 200 perfect stroke swim (free) 4 x 50 - 25 rt. arm/25 lt. arm free on 30 seconds rest 100 perfect stroke (free) 2 x 100 dolphin kick on back (no fins) - on 2:00 4 x 25 dolphin kick on side - on :30 4 x 25 alternate rt. arm only/lt. arm only fly on :30 Total yards: 2000
Updated March 19th, 2009 at 08:38 PM by elise526
SCY Solo Warmup 300 swim free 200 pull free 100 kick w/board 100 IM swim 200 IM drill 300 pull, alt. 75 free/75 back Main Set 2x around: 3 x 50 kick w/10 sec. rest (1st round w/ board, around :53; 2nd time on back w/o board, around :55) 2 x 200 pull on 3:20 #2 faster than #1 (both rounds went 2:44 - 2:35) 6 x 50 free on 55 desc. 1-3, 4-6 about :37 ->:34 on these each time through 200 easy swim down Total: 3100 yards Have my yoga class tonight.
SCY/Solo: Warm up: 750 variety warm up Sets: 6 x 50 easy speed backstroke w/nose clip @ 1:15 50 EZ 4 backstroke starts first 2, lost nose clip (fortunately it's day glow orange, so I could spot it on the bottom of the pool) second 2, tightened nose clip and it stayed on, can't decide whether to try it this weekend. Leaning toward doing so. 6 x (25 easy speed fly + 25 easy) 50 EZ 3 x (4 x 25) #1 AFAP free #2 easy #3 backstroke shooter #4 easy 50 EZ 50 backstroke w/fins AFAP (25.5ish) 200 C/D Total: 2050 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ B70 Quote of the Day: Paul Smith: "[T]he new suit technologies allow swimmers to swim extremally fast unrested...and to not always have a dramatic drop in times when they are rested." This belief is at odds with Jimby's analysis. :P Turbulence: Happily, I will avoid turbulence in my 100 back this weekend. Got bumped out of the last heat of the 100 back. Will probably wear my nose clip for the first time in this race. I am slightly worried about thinking more about my nose clip than the race ... Fortunately, since Chris is in my lane in the next heat, he probably won't be snapping photos. Allen and Bill posted this USMS seeding guideline on the forum: 102.10.1 Seeding Principles for Masters Competition A All short course meters events, long course meters events and national championships shall be conducted on a timed-final basis. Other short course yards events may be conducted on a timed-final basis or other basis (e.g., trials/finals). In a trials/finals format, competitors shall be limited to three individual events per day. B Age groups, genders and events of the same distance 200 yards or longer may be combined so that no swimmer has to swim alone and lanes may be filled. C It is recommended that when swimmers are seeded by time and not by age groups, the fastest two swimmers in each age group should not be seeded into outside lanes. It is recommended that they be moved inward one lane or given the center lanes in the next slowest heat, whichever is the more appropriate placement. D Seeding at meets other than national championship meets may be either fast-to-slow or slow-to-fast. Seeding may differ for sprint and distance events (events 400 yards or longer) within a meet. Women’s and men’s heats may be alternated in the distance events. The meet information shall state the seeding for all events. E Heat and lane assignments for events of 200 meters or less shall be available to all competitors at least five minutes prior to the start of the event. 102.9 I think this would be helpful for women in mixed gender meets. While some women don't seem to mind the turbulence, I know that myself and others would sometimes prefer not to swim in a heat with all men, especially if we're in a wall lane. In an excellent facility, it might not make much difference. (I swam the 50 fly at Auburn with all boys in lane 8. I noticed very little turbulence.) But, otherwise, it's not ideal. It's just not that fun for someone my size to swim next to someone the size of Hulk or Paul Smith or Ande. You'll get wave action, whether the guy is fast or slow. I sent this along to our PV registrar guru, who is extremely diligent, dedicated and helpful. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Counting SDKs in Races: Ande asked me how many SDKs I was going to take in my 100 fly and 100 back this weekend. I had to confess I usually don't count SDKs or strokes when I'm racing. And now I am exposed as a rank amateur ... I think I take quite a few in the 100 fly -- perhaps 9-7-7-7 or more. I may try to count this weekend. As to backstroke, I know I take 10-12 on the start. I haven't SDK'd much on turns lately. Hopefully, I will do more with the nose clip. I no longer dread doing SDK shooters in practice with the nose clip. Random Thoughts: 1. Is eating after practice as important when you're only doing 2000? Surely you can eat less? 2. Does any master ever go into a meet feeling 100% -- no lingering illnesses or injuries, no little aches and pains, well rested, etc.? (Personally, I am feeling very fortunate to be showing no symptoms of full blown flu. Knock on wood.)
Updated March 19th, 2009 at 06:35 PM by The Fortress
I haven't posted in a while and haven't swum in nearly 10 days. But that's ok! It's not like I'm doing the Tampa Bay Marathon Swim as a relay in 5 weeks or anything like that. 8 miles, whatever. I'll be fine. I'm more worried about this weekend's long run. The main event...26.2 miles of running all at once. Yikes! It's been a tough week. First on Monday morning I had the second half of my root canal which wasn't exactly painless. Then when I got home (on my day off) I found out that there were pretty massive layoffs at work and I wasn't exactly sure if I was included. Finally found out that my job wasn't eliminated, but most of the people I work closely with on a day to day basis were. It was a sad day. I didn't sleep very well on Monday night...or Tuesday, or Wednesday. My legs feel ok, I tried to run on Tuesday night and they were so tired and I just had to stop and go home. Each day I have started to feel more and more rested. No matter what happens on the streets of DC on Saturday, I'm just thrilled to have had the experience that I had over the last 4 months training for the marathon and raising over $5,000 for an organization that I will always believe in. Thank you to everyone who has suffered through my running posts on the swimming forum. I promise to have a lot of swimming to write about after Saturday. In fact, I can't wait to get back into a "normal" swimming routine!
3/17/09 New Territory 25 SCY Dana Coached 300 Swim 400 IM (25 kick,50 drill, 25 stroke) 4 x 4 x 50 St, St\Fr, Fr\St, Fr on :50 100 IM FAP on 2:30 each set changed strokes, IM's to get faster each time 16 x 25 odd IM Order, Even Free 200 easy 2500. I felt good during this one, must be the enforced meeting taper. I will get to swim again tonight but leave Friday for a scout training session.
Thu Mar 19th, 2009 Did not swim on Wed stayed home sick, slept most of the day doing a little better today still coughing NCAA SCORE BOARD 2009 Div 1 Women's NCAA Championships begin today [ame="http://www.usms.org/forums/showpost.php?p=173778&postcount=732"]FINA Releases Information on FINA Bureau Meeting, Approves Speedsuit Restriction Proposal[/ame] [ame="http://www.usms.org/forums/showpost.php?p=174074&postcount=767"]Blue Seventy's CEO Steve Nicholls comments on FINA Dubai charter[/ame] NEXT MEET: 2009 South Central Zone USMS Championships Friday March 27 - Sun March 29, 2009 8 days away NEXT MEET USMS MASTERS NATIONALS May 8 - 10 http://www.usms.org/comp/scnats09/ 50 days away WEIGHTS (San marcos world gym 6:30 - 7:00) BANDS 3 blue cords 3 sets of 10 reps lat press 10 x 40 8 x 45, 8 x 50 bench 10 x 135 5 x 190 lat pull 8 x 165 5 x 205 TODAYS SWIM PRACTICE 6:30 - 8:00 Whitney Coached scy TSC main pool swam with Mike, tyler, ned & doug beside larry dove in around 6:50 25 50 75 100 assigned 500 did 5 x 50 25 50 75 100 assigned 500 did 5 x 50 25 50 75 100 went 57 assigned 500 did 5 x 50
Updated March 19th, 2009 at 01:04 PM by ande
Yeah! I made it to the gym last night and did a solid weight and core routine. Lots of free weights, bosu/balancing/core work, ball work and stretch cords. Definitely feeling it today. Tonight I swim on my own before I coach ... I plan on doing some easy swimming and some drills. I'd also like to get some sprint 25s in maybe a 50 or two and maybe a couple of 12.5s.
Mid next week I will begin my taper. I know I will be climbing the walls between then and Y Nat's. Today I had a great challenge set probably the best I have every done. 10x100 @ 2:00 Free 1/2 pull 1/2 kick 500 back with fins as 50 kick with rotation/50 kick with partial recovery concentrate on rotating shoulder to chin and head staying back 5x200 @ 3:00 Free with paddles and bouy went 2:41, 2:38, 2:35, 2:31, 2:30 this is perhaps the best I have felt in ages. Did notice a slight pause in my stroke on the left arm pull. Working to correct. 200 Free kick EZ 100 Free EZ 8x25 @ :45 back drills 2 kick arms perpendicular, 2 catchup, 2 under water recovery, 2 double arm 5x100 @ 2:00 Free as 25 rt arm, 25 lt arm, 50 swim 2x200 @ 4:00 Free kick with fins #1 easy #2 alt. 50 fast 50 easy 100 Free EZ Total 4000 yards
Put in 3000 today 500 FR Twice through: 200 K board and fins 200 P used paddles 5 x 200 as 200 EZ 150EZ/50 HD 100 EZ100HD 50 EZ/150 HD 200 HD 200 EZ 3 x 100 FR with snorkel 2 x 100 EZ about an hour
Got to swim today for the first time since Friday. This was another one of those days I had to fight to keep my chin up. Warm-up: Reverse 400 I.M., one-arm on fly 3 x 500 Free descend on 7:30 (Having to put these on this interval was really depressing to me as I used to do them on 6:30 in high school and 6:45 just 6 years ago. I did descend these but don't want to say where I was coming in as it is embarrassing to me. At least they were all under 7 minutes.) 100 easy 10 x 50 Free with pull buoy on 1:00 (I don't like the pull buoy as it slows me down when I swim but decided I needed to be working on my pull because something felt off about it when I was swimming the 500s.) 10 x 50 kick no fins on 1:00 - alternated 2 x 50 flutter with 2 x 50 back (My kick on the 500s didn't feel great either, so I felt I should do a set without fins) 10 x 50 kick no fins on 1:00 - alternated 2 x 50 dolphin on front with 2 x 50 dolphin on back (This is what I call my core work in the pool.) 100 easy Total yardage: 3600 yards Thoughts: 1. I'm going to swim again tomorrow, working on some drills that hopefully will help my 500. On Friday, I'll try the 3 x 500 set again. I also think part of my problem was mental. I went out fine on the first 100 and came back well on the last 100, but in the middle I was doing the equivalent of a stroll in the park. 2. On a happier note, my husband really enjoyed meeting so many nice folks at Auburn that he has given thought to swimming in the meet next year. He has started swimming again, and now is getting in every other day. He wants me to increase the yardage on the workouts I have been giving him. If anybody out there had to claw their way back to getting in shape on the 500, I'd love to hear any suggestions on getting my 500 back down.
Updated March 18th, 2009 at 09:42 PM by elise526
Tuesday, SCY, solo: Warm up: 800 variety warm up Hypoxic backstroke set: 10 x 50 @ 1:00 w/nose clip 50 EZ Speed set: 10 x 25, alternate easy speed fly/easy 10 x 25, UW shooters, 4 belly, 6 back 10 x 25, alternate AFAP free/easy 150 C/D Total: 2250 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Wednesday, SCY/Solo: Warm up: 800 variety warm up Hypoxic Backstroke set: 10 x 50 @ 1:00 w/nose clip 100 EZ Speed sets: 6 x (6 x 25), done as: #1-2, UW backstroke shooter + easy #3-4, easy speed fly + easy #5-6, AFAP free + easy 100 EZ Total: 2400 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Mike Bottom on Tapering Sprinters: http://findarticles.com/p/articles/m...6/ai_n13644170 Apparently, really hairy sprinters with big personalities need a lot of tapering. lol ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Anonymous Quote re: B70: Got this in a PM: "The suit has a much smaller effect for someone your size." ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Curse of the Wall Lane: http://www.pvmasters.org/albatross/psych09.htm Chris brought my attention to the Albatross psych sheet this am. As per usual, I'm in wall lanes for 2 out of 3 events, continuing my curse. I was also in wall lanes for 2 of my 3 seeded events at Rutgers (I scratched one). And I was in 2 out of 6 wall lanes at Auburn. Pretty darn high percentage! I'm only swimming the 100 fly/100 back/50 fly at Albatross. I thought I had signed up for 50 back, but I signed up for 50 free. I told Jeff Roddin I was scratching that event, as I have to leave the meet early. I may do a split request for a 50 in my 100 back. Not thrilled, to say the least, to be in the same heat as Chris and Clay in the diving well lane, so I may opt to minimize damage. This strategy may also prevent Chris from hopping out after crushing me and taking a nose clip photo. I'm not feeling so hot. Achey, sore and no energy the last couple days. Hoping it doesn't get worse.
Updated March 18th, 2009 at 04:03 PM by The Fortress
10x50 FR @1:00 4x50 Kick BR/FR 2@1:15/2@1:30 4x25 IM order@:30 2x50 FR@:45 100 Easy 1000
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa. Warmup: 400 free - every 4th length 6 kk and roll back 4x25 1/4 arm lift back drill Main Set: 6x75 free on 1:30 - descend by 2 seconds each - Hit the first on 1:20 and descended down to 1:05 4x100 fast back on 2:20 - I went 2:00 or slightly under for all four, but I only did open turns since I was gasping for air at each end. Considering the fact that not long ago, I could barely do a 50 back, I'm pretty happy for making all four 100s, even though Chris and Fort could finish a 200 in the same time I finished a 100! 6x75 free on 1:30 - Held 1:10 to 1:12 for these 3x125 free on 2:30 negative split - I finished all three right on 2:00, but did not get split times. Coach says I negative split visibly on the first and last. Warmdown: 25 free easy to get to the right end of the pool. 100 IM drill 100 easy free - I ran out of time so I cut this off to 150 mix of free and IM drill. 2450 meters Yippee, I made all my backstroke intervals. The coach says that I look stiff as a board and don't roll my shoulders at all. I'll have to start concentrating on that since I seem to have my body position somewhat corrected. I
Did weight training last night and was a bit tired and sore from that and the swim so I took an easy swim today. SCY with Carrie Warmup 1 x 400 free build 8 x 50 kick on RI :10, odds flutter w/board, Evens Flutter on back, no board, 8 SDK off each wall 4 x 50 Drill on RI :10 Main Set 1 x 1650 broken as 11 lengths-10 lengths .... 2 - 1, :10 rest between each swim 1 x 150 Swim down 2,800 Yards
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