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 hadn’t been to this pool in a few weeks—I 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 “very fast” lane—I had to watch out for traffic ahead of me today, whereas usually I’m 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 wasn’t that nice—the water was very cloudy, and warmer than indoors—but it’s 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.
I’ve been watching the world championships most nights on tv. I really like Federica Pellegrini’s swimsuit. The graphic on it is a stylized phoenix, and the suit was designed especially for her by Mizuno. I haven’t 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 doesn’t have a keyhole opening in back—wonder if that makes it harder to get on. I think there are some other women’s techsuits (Arena?) with that solid back design as well—I noticed several in the 200fl semis last night.
(I haven’t been obsessing over my suits for nationals this go-round, and haven’t 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 that’s settled!)
Also on last night’s swimming broadcast, I was amused by the piece on Ed Moses’s comeback, and enjoyed his studio commentary on the races. Funny how he’s so spiffed up in the studio bits—he looked a bit like an elongated Neil Patrick Harris—but 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
My fly sprints felt great, free I just couldn't move.
5x200@4:00 Free w/snorkle
8x25@1:00 Free kick w/snorkle
500 Free kick w/fins every 3rd 50 fly
6x50 from dive 25 sprint alternate fly/free 25 easy free
5x100@:10R choice w/fins
Total 2500 meters
Solo in about 40 minutes at the Y
5 x 100 Free @ 1:30 warmup-ish (1:12-1:15s)
5 x 100 Free Pull @ 1:25 (1:10s)
5 x 100 Free @ 1:20 (1:10s)
5 x 100 Free pull @ 1:15 (held 1:05-1:07s)
3 x 150 IM (25 SDK on back, 25 Fly Drill, 100 IM) @ 2:30
Nothing special. I was just lucky to get into the pool tonight for a swim. Hoping to be able to compete on Sunday, but will wait and see what's happening with life as of Saturday evening. Game time decision I think.
Projected for Sunday: 100 Free, 100 Fly, 200 Back - all LCM with the kids in the LC Champs for the Inland Empire LSC
Today I am taking the day off. I actually had to go and get a retirement card & present and that took up my 1 hour usually alloted for swimming.
Very light Vasa
about 30 minutes
In other exciting news to show how well-rounded I am, I am nearly over my couponing hobby and entering my buffet-searching hobby. After re-discovering the Golden Corral, and revelling in how cheap it is (and it's not very expensive, either, haha!), I had an epiphany that my girls are at the prime of their buffet years.
First, they are old enough to get the food themselves, make some healthy choices, and best of all, they like to get me a plate! Plus they eat more than say, at 5 or 6, when as soon as I start my 2nd plate, they whine about being done, bored, or have to go to the bathroom.
Life doesn't get much better than a relaxed multi-plate buffet when you are in total synch with your buffet mates, and they offer to get you another plate every so often. Well, maybe it does, if you go to a swim meet beforehand.
And the fall-out-of-your-chair price of $4.99 with drink included for 12 and unders...we will be back!
4 x 50 single arm fly
6 x 25
odds = shooter
evens = no breather free
6 x 25
odds = shooter
evens = no breather free
-- Other person in the lane left. So I did 3 backstroke starts.
6 x 25
odds = shooter
evens = no breather free
4 x 25 easy breaststroke
4 x 50 stroke drills
Stretching & Yoga, 30 minutes
Just another easy workout. (Not sure that should be called a "workout" actually.) I was somewhat cheered by the fact that I felt lighter in the water and riding higher than on previous sluggish days. I am somewhat down by the fact that I now officially feel fat again after the abrupt halt to training. And even more down by the fact that someone backed into my new car today. On the upside, she did leave a telephone number so that I'm not hit with the deductible.
I could feel the groin strain in breast today, but it wasn't bad. I wish 50 breast were the last event instead of the first though. My shoulder is still twingy, but much better. Oddly it hurts when I swim with high elbows in free. So I am just using my straight arm sprinter version of free. (Although I noticed the women who won the 1500 free today at Worlds used a straight arm style.)
I have tinkered around with my backstroke start the last few months. But I am most comfortable with a somewhat unconventional style. I don't push my ass out as far as most advocate and my feet-ass are at less than a 90 degree angle. I just like to pull up with a straight back and head neutral or slightly back. I seem most like the woman in lane 5 here: http://www.universalsports.com/video...es+bronze+back. And if she can do it that way, so can I!
Updated July 26th, 2011 at 10:35 PM by The Fortress
Using the Tempo Trainer a lot today to see if I can get the hang of it. Really working on the DPS, which I'm not sure is the right thing to do right before a big meet - but it's not like I'm changing my stroke, I'm just sorta stretching it out, and trying to make it more efficient. Counting my strokes is making me really aware of this, too.
3 x 100 pull on 1:40 (holding under 1:30)
6 x 50 pull on 1:00 (holding :43 or better)
3 x 100 on 1:40 (holding about 1:28's doing DPS)
6 x 50 on :50 (holding about :43 doing DPS)
4 x 100 kick on 1:50 W/fins
TOTAL: 3600 LCM
This tapering thing is harder than it looks! I didn't swim yesterday, because I sorta wanted to "avoid" ATAC & do my own thing, taper wise, the kids being mostly done with their big meets and all (I certainly can't hang with the Nat'l qualifiers!) and swim every other day. I'm already scheming on how I can get to the pool tomorrow!
I worked out at the Healthplex. TRX was 1st on the menu. I left the gym sweaty and tired!
The Healthplex pool is sooooo dark and green. You can't see the bottom in the deep area due to the murk; not the most inviting pool in the planet but a good water temp!
**500 Free Swim
**5 X 200 @ 3:45 interval--Pull/Kick/IM/Drill/Swim
**16 X 100 @ 1:50 interval and done in groups of 4 IMO Pacman
**4 X 75 @ 1:30 (25 stroke/50 Free)
Off to dinner and shopping with oldest daughter!