I am so uncoordinated between my stroke and kick on Free.
500 free kick w/fins moderate
5x100@2:00 Free w/snorkle holding a 6 beat kick this was tough for me
10x50 from dive 1-6 as 25 sprint/25 easy 7-10 as fast breakout the easy for warm down
This morning I went to the early lcm workout with the Asphalt Green masters. It was kind of a solo taper workout even though I was swimming with a teamóI bounced around in different lanes and adapted sets to get in what I needed to do. The advantages to doing this during a team workout are that (1) there is a coach around to get feedback from, (2) this pool has starting blocks Iím allowed to use, and (3) the AG pool is the only lc facility in Manhattan that is sufficiently deep to practice good breakouts after my turns. With 6-8 people in each long course lane, it wasnít too difficult to find space to work stuff in as neededóI think I ended up swimming in all 4 lanes at some point or another though!
Hereís what I did:
1000 lcm warmup (400s, 200k, 200p, 200 d/w by 25)
On-deck stretching session
200 scull/BR drill
5 x 100 @ 2:15:
1-2 FR with race-pace breakouts, turn, and finish, rest easy
3 BK with race-pace breakout, turn, and finish, rest easy
4 -5 dive from blocks + 20m BR sprint, rest easy except for turns and finish
400 virtual IM (easy swim with occasional pieces of race-pace 4IM)
Iíve pretty much covered all the items on my list of things I needed to do during my taper to feel confident about my events at nationals:
Ł 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.] 7/22, 7/25
Ł Do some sprint breaststroke [maybe 2 or 3 times over the next few weeks, working on distances of 15m to 45m] 7/22, 7/23, 7/29
Ł 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 it makes a world of difference.] 7/20, 7/22, 7/23, 7/26, 7/29
Ł 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. 7/22, 7/28
Ł 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 7/23, 7/29
Ł 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 7/28
Ł Do some starts, forward and backwards, but not too many (maybe 2-3 sessions of 4-6 starts over the next 2 weeks). 7/20, 7/23, 7/29
Ł 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! Every time Iím in the pool!
The only thing Iíve missed is backstroke starts from a block, and if I donít get any in before warm-ups in Auburn I can live with that. At this point Iíll probably be in the water just another time or two before the meet. Those will just be fun wiggle-around-in-the-water sessions, with maybe a full-speed turn or breakout or two. (I leave for Alabama on Monday and will be visiting relatives for a couple of days before the meet, and am not counting on getting in any pool time between then and Wednesday warmups.)
Other things are falling into place for Auburn as well. My niece is a sophomore there, and it turns out that my sister and brother-and-law will be in town that Thursday helping her move in, so Iíll get to visit with the whole family. Hurray! I might also get together with a cousin and her family who live nearby. It also looks like Iíll have some Asphalt Green teammates thereóI hope weíll have enough to swim a mixed relay Thursday afternoon or Friday morning.
I have decided that Iíll probably just swim the 4 individual events Iíve signed up for on Wednesday and Thursday (800 FR, 400 IM, 50 BR, 200 BK). That gives me 3 different strokes plus an IM, and 4 different distances, which is plenty to focus on. It looks like it will be tight to try to swim my events on Friday (100 BR, 200 IM) and make my flight back to NYC from ATL that afternoon. I looked into changing my flight to a later one, but since Iím signed up for the 5K at Coney Island on Saturday morning (7am start time!) I donít really want to push my arrival back any later that evening. Itís probably best to bag the Friday events and keep that day as stress-free as possible (or at least as relaxed as a day involving airports can be), so that Iíll feel energetic and happy about getting up early the next morning and doing a long ow race. Cool that thereís so many fun events happening that weekend, and that Iíll be able to do 2 different national championship events just 4 days apart!
No swimming today! My shoulders and motivation needed a break from the water!
The day started with a Hatha Yoga for athletes class. 12 years or so ago I took vinyassa flow at least 2X per week. I love the yoga but my ADHD persona has a rough time staying focused for 1 hour and 45 minutes of yoga-antics. Anyway a Nasti friend's wife built a beautiful yoga studio in her basement and sent out an open invitation to all Nasti's for a free session; I took her up on it! It ended up being a lovely, 60 minute basic hatha class. It felt great to get back into some of the postures and re-visit the world of yoga. I am planning to take a Saturday afternoon class at Joan's studio directly after practice. I hope it works out!
After the yoga I did my normal dry-land routine I put together this summer: 3:00 minutes fast and continous jumprope, 4 minute Plank routine (1 per side+2 prone), 1 minute wall sitting, 2 minutes bicycle crunches, 26 pass the back weight, 15 push-ups, 25 lunges, and 2-4 minutes of stretch cord rows)
I AM SOOOOO EXCITED!!!!! Indianapolis is getting a Lululemon Store and it opens tomorrow!!! I travel to Chicago at least 2X a year to purchase cool PE Teacher clothes from their stores! Now I can travel less than 8 miles and buy them whenever I want! Yeah Indy!
4 x 50 fly drill
4 x 50 dolphin kick w/board
4 x 50 back drill
4 x 50 back kick (25 shooter + 25 EZ)
4 x 50 breast drill
4 x 25 no breather free
2 x 25 breast
Stretching, 20-25 minutes
I felt horrible in the water today. And I fully expected it. I was out late last night, and didn't sleep well (note to self: do not have birthday celebration 1 week before Nats.) I also felt beat up from the chiro appt. At the time, the doc said "you have a whole week to recover."
I reviewed my pre-Alabatross blog entries. At this point in that taper, I was still feeling sloggish in the water. But 2 days later I had full on taper bitchies. I haven't really been jittery so far, but I sense they are coming on strong after being completely irritated at the grocery store today. I'm also sure that, soon, the thought that I have lost all conditioning and can't swim LCM will be constant as it made it's way into my head today. Must resist this thought! http://swimming.about.com/gi/dynamic...2Fwilmore2.htm. Here's Maglischo on tapering: http://www.remo2016.com.br/Fisa-Nive...d%20-%20EM.pdf. Very interesting that he says sprinters should not do much speed work during taper to allow the fast twitch muscles to rest and super adapt.
Here's my new pet peeve: kids who use the bathrooms for changing rooms when I have to go to the loo! Between summer league meets and kids at the rec centers, there is nary a bathroom to be had. The modesty thing is out of control. I wonder when they'll grow out of it?
Updated July 28th, 2011 at 07:05 PM by The Fortress
Swam on my own
SCM, Baylor Fitness Center
Yeah! I got the coveted end lane in the deep!
400 warm up
4 x 25 underwaters
100 easy kick
100 easy swim
6 x 50 on 1 min
25 kick on back/25 swim
held 43 43 42 42 42 42
4 x 25 variables; last one from a dive
As usual, I don't pay too much attention to the meterage, just swim what seems right and leave it at that.
I have my creditors' meeting tomorrow, but a relatively light docket. I will be really, really tired, but there is always a handicap, and it's not like it's a surprise.
And geez, that's exactly why I swim only the 50 in LCM!!!!
You gotta fit the events around your life, not your life around your events!
And besides, I already have top ten times in every event from the 50 to 1500, all IMs and every stroke. The only events I don't have top tens in are the 200 breast and 200 back. I have plenty of years left to swim those! And i'm certainly in no rush!
For your sleepless nights, keep reading. Would you like to see "where I am"?
*At a mininum, 28.49 which is Sectionals cuts; i'd be disappointed if I didn't go at least that fast. Plus i've been under that 5 out of the 6 times I swam it at local meets.
Between 28.0 and 28.39 is also acceptable, I wouldn't be disappointed in the swim, but I would be disappointed I didn't rise to the occasion and I paid $125 for hotel and approx $50 in gas to get a time I could get for essential drive-around-town gas and $3.50 plus my $1.00 team surcharge at any local meet.
27.99 or less is a very strong time. Would be very happy with it. "Breaking the barrier".
27.73 is my recent best (and also a kneeskin time). I really think I can grunt, strain, and make underwater faces while knashing my teeth and clawing my way to the finsh to get to this time, even without training. What I coin, "Pulling a Michelle Chow". You do it on simply the belief that you can, and you do enough of the right things to get to that time.
27.59 - yet another benchmark. It's the AAAA USA cut and would just about be my lifetime best masters time (circa 1994!).
27.29 Not sure why this number sticks out in my mind. But here it is. Maybe the midpoint from the above time and the next one. Read on....
26.99 Probably not, but why not? There is no goal too far out to put yourself out there for. Huh? Did that even make sense? Well, forget processing that sentence. Just focus on the time. If you never think that far, you're less likely to ever reach it.
26.79 2011 Winter Nationals
26.71 My lifetime best (Dec 1986) at a then-1988 Olympic Trials qualifying time. Top 25 Americans list that year. I guess it was a light year if I made the list.
26.59 2011 Summer Nationals
26.39 2012 Olympic Trials
So, there you have it!
Was late getting to the pool so didn't get the full workout in. Probably a good thing. Will be doing an open water swim this weekend so a little bit of rest should help.
400 swim - every 4th 50 backstroke
4 x 50's kick 1st 25 on right side, 2nd 25 on left side
- my kicking on my side is terribly slow. Was taking 1:15-20 to do these 50's
12 x 50/10 sr: 1) kick 2) 15m kick under 3) drill 4) 20 build to sprint 5) 15m sprint 6) easy
- did 1-6 free, 7-12 back
1 x 100 free/10sr
2 x 50 stroke/10sr
- back w/buoy only
2 x 25 breast or fly pull/10sr
- breast pull w/buoy
Ran out of time and had to get out
Total: 1450 meters
Went back to the pool after work to get a bit more yardage in since morning swim was short.
300 swim back & free
200 kick w/board and snorkel. (I use the snorkel for kicking on my belly and sides because I can stay streamlined and it's much easier on my neck and shoulders)
200 drills - fist and 1-arm, back and free
20 x 25 dps, rest as needed
- all free, focus was to hold stroke count at 15-16 for the set and swim strong. Didn't have a clock so don't know how fast these were or how much rest I was actually taking.
200 easy mix of all strokes
Total for day: 2850 meters
Updated July 29th, 2011 at 12:29 PM by poolraat
Taper/Rest Workout; SCY today
2 X 250 4:15
2 X 100 1:45
6 X 50 1:00
1 X 400
Broken :15 @ 200
1 X 100 kick-easy- 2:15
4 X 50 kick-descend 1-4- 1:15
1 X 50 easy swim
4 X 100 choice 2:15
50 perfect stroke/25 fast/25 easy
10 X 50 1:00
odd: perfect stroke even: race pace
10 X 50 1:15
odd: perfect stroke
even: descend 2-4-6-8-10 to fast
WARM DOWN: 4 X 50 easy 1:00
I had a nice solo swim this morning at Riverbank State Park. I hadnít been to this pool in a few weeksóI kind of got fed up with it in late June when it was too hot and hairy several days running. But this morning it was refreshingly cool, and although I saw a few hairballs on the bottom, I managed not to get caught up in any. (Harder than it sounds since the pool is just 4-feet deep everywhere.) My speedy workout mates have also taken a little hiatus from this pool, and in their absence mere mortals seem to have taken over the designated ďvery fastĒ laneóI had to watch out for traffic ahead of me today, whereas usually Iím just worried about staying out of the way of those lapping me.
This is what I did:
1000 lcm warmup (400s, 200k, 200p, 200 rev. IM d/s by 25)
3 x 200 halfsies (100 fr / 100 bk) @ 3:55, desc. [3:25, 3:10, 2:54]
400 IM, relaxed and dreamy
200 warmdown + play
150 scy extra warmdown in outdoor pool + float time [I am ashamed to admit that this was my first time in an outdoor pool this summer! I did a few extra laps at the end of workout just to try it out. It wasnít that niceóthe water was very cloudy, and warmer than indoorsóbut itís always so great to be out under the open sky.]
On the walk back after my swim, there were about 20 sprinklers chugging along in various parts of the park. The morning sun was peeking through the clouds and shining on them. Rainbows everywhere! I walked around a bit to admire them from different angles. Very delightful, and a nice post-swim treat.
Iíve been watching the world championships most nights on tv. I really like Federica Pellegriniís swimsuit. The graphic on it is a stylized phoenix, and the suit was designed especially for her by Mizuno. I havenít seen a version of her legsuit for sale, but there is a tank version with a bigger graphic available in Europe, along with a whole line of phoenix-emblazoned accessories (cap, towel, etc.). At least one of her competition suits doesnít have a keyhole opening in backówonder if that makes it harder to get on. I think there are some other womenís techsuits (Arena?) with that solid back design as wellóI noticed several in the 200fl semis last night.
(I havenít been obsessing over my suits for nationals this go-round, and havenít bought anything new. I think I will stick with my two faves, a Mizuno black leg suit with a pink-and-orange starburst and an Arena grey legsuit with a purple angular graphic, with my aged Speedo flames suit as a backup. Glad thatís settled!)
Also on last nightís swimming broadcast, I was amused by the piece on Ed Mosesís comeback, and enjoyed his studio commentary on the races. Funny how heís so spiffed up in the studio bitsóhe looked a bit like an elongated Neil Patrick Harrisóbut in the footage of him training and racing he just looks like another grizzled masters swimmer, with mottled skin and goggle-indented eye sockets. Swimming is not the most glamorous of sports sometimes.
Just not able to keep up as much as I would have liked. Although, I did realize the beauty of cutting a 200 down to a 175, so I could get enough rest between sets to actually descend as we were supposed to. Here's what we did:
4 x 100 Free on 1:45, 1>4
4 x 175 Free on 3:30, 1>4
6 x 100 Free on 1:45, 1>3, 4>6
4 x 200 Kick on 3:30
4 x 100 Pull on 1:45
Total Meters - 3300
On the first set of 100 Free's, I was coming into the wall about 1:40, so I just concentrated on holding that pace instead of descending. I switched that up on the next set. They were supposed to be 200s. I swam 175s instead, so I could actually try to descend them. Success! The third set of 100 Free's, I put on my fins and descended them. Since my shoulder was feeling a bit raw by that point, I did the next set, which was supposed to be a pull set, as a kick set. I did descend those too. On the final set of 100 Pull's, I felt really good and was able to descend those without doing a touch and go. Pretty pleased with the way the workout ended.
Tomorrow I think is an IM day, but I have softball doubleheader potentially tonight. We are to the single elimination part of the tournament, so if we lose the first game, we are done. If we win, we play a doubleheader. Of course, the temperature is supposed to reach 97 degrees today. Ugh... already drinking as much water as I can stand!
Enjoy your swims today and I'll let you know how we did tomorrow.
Thu Jul 28th 2011 LCM
Worked out Tue LCM & Wed scy at noon
Unofficial 2011 South Central LCM Zones Results
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UT, main pool
6:00 - 7:30 dove in 6:01
wore blue camo training jammer
swam with: Chris beside Ned Marcio Larry & Jim
1200 (4 rounds of 100 fr 50 k 100 IM 50 k)
Main SET: SCY
6 x 150 on 2:15 done 100 fr 25 fl 25 bk
6 x 150 on 2:20 done 100 fr 25 bk 25 br
6 x 150 on 2:30 done 100 fr 25 br 25 fr
Tried out the new Yingfa which I really like. Good compression but doesn't cut any circulation. Kind of weird the way water beads off of it in the shower. Is it faster? Hard to tell. My seed time for Nationals is 3:05 based on my converted pb from Auburn in Feb. On the broken 200 today, my timer said I was taking 11 seconds instead of 10 at each wall so I'm maybe looking at 2:59. I've put a lot of time and effort into improving my breast stroke so it's hard to say it is all the suit. I'm sure it doesn't hurt though.
600 Warm up
8 x 25 - :40 Easy/Hard
4 x 25 Kick - :50 Easy/Hard
8 x 25 - :40 Easy/Hard
200 Br broken - :10 rest at each 50 (3:32)
100 Cool down
In the taper stage - but not wanting to cut back on distance
5 x 100 pull no paddles on 1:40
500 pull w/paddles w/Tempo Trainer
5 x 100 kick no fins on 2:30 (nice change from the stupid 2:15 Terry makes us go on!!)
200 breast going for DPS
4 x 50 breast on 1:10 hard
200 IM w/fins going for DPS
4 x 50 IM order on 1:00 (w/fins) hard
200 free going for DPS
4 x 50 on :50 hard
(and I was supposed to repeat this set, but it looked like I was running out of time)
100 breast going for DPS w/fins
2 x 50 breast on 1:10 hard
200 free pull w/paddles going for DPS
4 x 50 free on :50 hard
Commentary: feeling like crap on my breast today & my elbow is hurting again - right before Nationals!! Wouldn't you know it!! After Sunday, if I swim Sunday, I will go w/out paddles for the last few days before Nationals. Also, I am going to repeat the PRP in that elbow, and get it in my right elbow too right after Nat's & right before vacation - two weeks off swimming plus PRP ought to fix it for good, I figure!!
No energy what so ever. My 5x100 on 2 were horrid could not even hold pace which should be 1:30ish, was more like 1:34 with rest. I am worried about the 1500 at Nationals this might be a long bad swim.
1000 Free as 1,2,3,4,1,2,3,1,2,1
500 Free kick every 3rd 25 fast w/fins
5x100@2:00 Free w/bouy held 1:34's
Work on Starts with Jackie and Walt
Total 2100 meters
Today was a solo swim at the Monon Center. I made this one up as I went along.
**400 Freestyle wu
**200 Kick / 200 IM / 200 Pull / 200 Drills--on 4:00 interval
**200 Free @ 4:00 interval
4 X 50 Free @ :45
**200 Freestyle @ 3:45 interval
4 X 50 @ :50 interval
**200 Freestyle @ 3:30 interval
4 X 50 Free @ :55 interval
**200 Freestyle @ 3:15 interval
4 X 50 @ 1:00 interval
**200 Free easy
**8 X 50 flutter kick @ 1:00 w/short fins
**easy 200 Pull
Yikes! I am very sore from yesterday's TRX! I thought I was too old to get sore! I'm happy there's enough muscle mass in here to hurt!
ART, 30 minutes
No swim today. Too busy. The swim team had a "splashathon" to raise money for a local charity, and helping with that killed my morning. Appointments and errands in the am, including to see my beloved chiro.
He says I have a RC strain. Grr. It really pisses me off -- I try to be so careful with my shoulders. I can't think of anything that caused it apart from the deep tissue, although possibly that exacerbated a previous undetected twang. And it's in an area I've never had problems with before. Anyway, he worked it over and I am now clad in pink kinesio tape. One more week for it to heal. Will be using my nifty activewrap to ice the shoulder.
Happily, I am having a belated birthday dinner with my BFF tonight. However, I am now stumped over what to wear with the neon tape ...
Updated July 27th, 2011 at 06:19 PM by The Fortress
Tough to swim on a full stomach! I ate lunch just before going, so whew it was tough to breath. And yours truly kept feeling that urge. heh heh.
SCM at Baylor on my own
But not before...I said Howdy-do's to everyone getting out of the noon workout.
Bonus! Jennifer Brooks swam at noon today; she's here for the summer doing her law school internship. I was nearly slobbering when I saw her and then learned she is hoping for a full time offer and wants to move back to Dallas and live in Lakewood, which is my neighborhood! I hope it all works out. I see my future training partner!!!! Well, one can hope.
And then back to being all-alone:
200 easy swim
200 kick with fins
200 easy swim
8 x 25 underwaters
200 easy swim with fins
100 on 1:30 (about 1:19)
75 on 1:30 (about 59)
50 on 1:30 (about 36)
rest up a bit. ruminated about taking a bathroom break, but decided it would take too much effort to walk all the way over there..
100 on 1:30 (about 1:13)
75 on 1:30 (about 56)
50 on 1:30 (about 35)
Rush for the ladies room!
Switching gears and goin' over to Facebook to friend Jen!
Not sure if I will swim tomorrow. Depends on if I want to take a shower or not.
Here's a link to the lame-o internet live stream of finals for Sectionals. For your sleepless nights, watch Tuesday's 800 finals. I think it's nearly 2 1/2 hours of misery. The only excitement was at the beginning when my USA coach walked in front of the camera. Downhill after that.
Real Time results, too. Could never find pysche sheets.
The beginning of the week was a few days of pretty sluggish workouts. While I wasn't particularly sore from Saturday's 6000 meter extravaganza, I felt nasty in the water - really slow, unable to find a good catch, etc. Actually, on Tuesday we did a 30-minute swim. Going free, I only got 1725 (roughly a 1:44 per 100 pace). I used to get 2000 scy during a 30-minute swim, so I was pretty disappointed with this swim. Ugh.
Today, it wasn't totally better, but we did fast 100s and I was okay with my times. Here's what we did:
1 x 450 Kick on 6:30
6 x 50 Kick Fast on 1:10
- 1 x 100 Drill/Swim Free by 50 on 2:30
- 1 x 100 Free Moderate on 2:00
- 1 x 100 Free AFAP on 2:00 (got 1:23, 1:24, 1:23, 1:23, 1:13 - last only w/ fins)
Total Meters - 2950
I was hoping that the last 100 AFAP would be faster and moved in front of a few people in the lane who weren't wearing fins. I didn't think there was any way that I would catch K in front of me, but I did by the flip turn. That time (w/ fins) should have been faster.... I know for next time.
On a bummer note, my first ever open water race just got cancelled. Of course, I totally understand why - between the reservoir's water temperature hovering around 88-89 degrees and an algae bloom - I appreciate the organizers not putting me in jeopardy. However, I am a bit bummed that I have to wait until the end of August to do my first open water race. My only debate is whether to do the 2K or the 4K. LM is encouraging me to do the 4K, but I'm not sure I'll have a straight 4K in me. Guess time will tell. The registration deadline is not for a while and I'm planning on doing several open water swims in the next few weeks, so I guess I'll try to do a 4K and see how it goes - and base my race decision on that. Thoughts?
Enjoy your swims and I'll check in tomorrow.
Warm up (600)
3 x 200/20sr build each - dps
Main Set (2400)
3 x 800
1) swim straight desc by 200's
- went 13:10, (by 200's - 3:25, 3:20, 3:15, 3:10)
2) negative split 800: 400 (10sr to check time) 400 faster pace
- went 6:32 (8sr), 6:20
3) 25 strong kick - 75 swim build all @ 20sr
- kick on back, swim alternated back & free, 1:40 for free, 1:50 for back
100 easy mix of free, fly, breast
Total: 3100 meters
8 X 100 2:00
1 X 500
Broken :15 @ 250
Get your legs warm
1 X 50 moderate
1 X 50 kick-no board
1 X 50 moderate
1 X 50 25 sprint/25 easy
All on 1:20, choice
Four times through
6 X 50
odd: Blocks-20 sprint/easy finish
even: 25 easy/25 build to race finish
OPTIONAL: Block swim for time
DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace
WARM DOWN: 4 X 50 easy 1:00
Felt sluggish early. Picked it up later. Found that I pull better breathing left than I do to the right. But I swim better breathing to the right. Not sure why that is. Perhaps a mystery to be solved after nationals.
Nothing hard... just warming up
3 x 100 Kick
4 x 50 Build
3 x 100 Pull
3 x 25 Sprint (Free 13.7, Br 16.3)
175 Cool down
Updated July 27th, 2011 at 05:49 PM by pmccoy