Kinsmen Aquatic Centre
Competition Pool (LCM)
8 x 50 IM drill @ 1:00
5 x 200 IM @ 3:30
Total Distance = 2000 meters
Only swam about 50 minutes this morning. Had very low energy - probably a result of staying up the night before until 5 AM drinking with my cousin! I remember one birthday back in University when I asked my coach if he saw any problems with me having a few beers that evening (Saturday with no workout on Sunday). He said "one is OK. Two - be careful. Three - no way!" I'm sure I had at least a six pack anyway. Back then, a hangover wouldn't linger past a day. Now, I'll be noticeably more tired for two or three days.
Updated July 22nd, 2011 at 11:16 AM by lewba
3 X 100 2:00 1:45
2 X 150 2:45 2:30
1 X 200 3:30 -
Two times. Round 1 intervals left, 2 right.
1 X 200 kick + 100 easy swim
1 X 200 IM 4:00
1 X 100 stroke 2:15
2 X 50 stroke 1:15
Three rounds. Short break between rounds.
8 X 50 kick 1:15
odd: moderate even: build to fast
1 X 100 easy swim
1 x 100 @ 100% choice
WARM DOWN: 4 X 50 easy 1:00
With so many of the last workouts being distance focused, today was a total change of pace - and we got to do stroke too! Unfortunately, the pool was back to SCY - and it went sideways. So... we get to DO backstroke; we just can't tell where we are. With no flags up, the coach simply kept reminding us to be careful and count strokes. Fortunately, I didn't hit the wall; unfortunately, I didn't do many good backstroke flip turns either. The age group coach says working on getting the pool LCM for the rest of the season in just a few days. As for today, here's what we did:
400 Warm-Up (yes, I actually stopped chatting and did the full-warm up )
4 x 100 Kick on 2:00
1 x 600 Pull on 10:00
- 1 x 200 Drill/Swim by 25s on 4:00
- 4 x 50 Stroke FAST on 1:10
Total Yards - 3300
For the main set, I did fly (w/ fins), back (w/ fins), and two rounds of free (w/o fins). I don't seem to be able to feel the backstroke catch (where I actually get any power) if I don't have my fins on - even if I don't kick. My new theory is that my butt is dropping too much when I swim backstroke without my fins. So, now that I have a theory, I can experiment. If I could actually figure backstroke out and improve - that would be awesome. I'll report back what I figure out.
Until then, happy swimming!
Dave didn't show up today which meant I had to lead the lane. That isn't so bad... I don't like being in the middle during flip turns. I missed the draft though.
300 Free Warm up
4 x 100 Kick
2 x 200 Free
4 x 50 Kick
4 x 100 Pull
4 x 100 Free Down/IM Back
2 x 200 Free
4 x 50 Pull
4 x 50 IM
5 x 200 - Odds IM/Evens Free
200 Cool Down
Another great day when I got to the pool. No pain going up the stairs! This time no incidents on the deck either.
Still have the elbow issue and am continuing with the ice, heat and ultrasound therapy's. As much as I hate taking drugs I am going to start back on aspirin for the inflamation.
500 Back kick drills w/fins by 100 streamline, fashion model, arms perpendicular, partial recovery, streamline
500 Free kick w/fins
5x100@1:45 as 50 Free/50 Back w/fins sprint all were around 1:25 or better
5x100 from dive sprint 1st 15 meters free then easy to the 15 meter mark on the other side of pool then backstroke in and out of the turn at full speed then easy free to the 15 meter mark at the start end then sprint back into the wall an flip but don't push off
Total 3000 meters
Cool down from the meet in Corvallis
300 Free Pull
200 Kick w/ board
Nothing too strenuous, just easy swimming.
Didn’t feel like swimming much today. I just didn't have the energy or desire to do it again.
400 Free Pull
300 K/Dr Free/Fly mix
500 Free Pull
I'm basically done with full time swim training for the summer. My job just won't allow for me to swim. I have be working way too early, and work late, then watch the kids while my wife is at work in the evenings. The best part of the summer is the overtime $$$$. I don't know where any of it is from the past years, but it feels good on the paychecks.
I'm going to try keeping my body in shape with P90X DVDs over the summer. At least I can do that right here at home, if I'm not too exhausted from work.
I do have one more competition set up on July 9-10, right here in Wenatchee for a local USA-S meet. I'm basically doing this for the love of racing, because I don't anticipate any masters best times next month, but who knows?
Saturday, 400 Free, 200 IM, 100 Fly
Sunday, 200 Free, 100 Back , 50 Free, 200 Fly
Bikram Yoga, 90 minutes:
Survived the heat. Today, I determined that I sweat more than any female in the class. Seriously, there are women who leave the class with their hair half dry. How can this be in 110 degree heat and humidity? Am I in better shape, drink too much water, heat intolerance? At least every pore gets worked!
Starting to mull over what I'm going to do for exercise on vacation. I have limited tolerance for swimming in a small pool; I will probably just get in to maintain feel. I'm going to bring my TRX, hit the weight room, perhaps do some tabata on the bike, and hit the elliptical machine. I'm sure I'll work out less than usual and it may feel like somewhat of a taper. I have about 2 1/2 weeks after returning to hit it hard in the pool and then do a 2 week taper for Nats. Very low expectations for my 100s. And I was just starting to feel in better shape!
Tonight I went to a scholarship banquet hosted by our town's sports organization. Fort Son won the MVP scholarship for cross country & track. They're awarded to kids who excel in our local youth sports programs (football, basketball, lacrosse, wrestling, track, etc.) and then in the same sports in high school. It was a blast from the past to see some of his friends from elementary school. And the slide show with pics from their youth was hilarious. Where does the time go?
TRX Exercise Library:
Updated June 15th, 2011 at 09:28 AM by The Fortress
I decided to cut meterage and rest up a little for the 5K event I'll be doing this week-end.
Tonight was Nasti LCM:
**500 Free :15 sec rest
**400 Free :15 sec rest
**300 Free :15 sec rest
**200 free :15 sec rest
**100 Free :10 Sec rest
**200 Free/ 150 Free/ 100 Free/ 50 Free
**50 Free/ 100 Free/ 150 Free/ 200 Free
** :10 sec rest between each
2,500 easy stretchy freestyle
I'm going to do some shorter, faster paced free tomorrow on interval. It felt good tonight to just swim and stretch. Yesterday I was sooo tired. I had lunch at Zacky's Hot Dog with my oldest daughter and pretty much spent the rest of the day engaged in napping. I really don't know why I was so tired; much better today though!
Skipped practice yesterday - which turned out to be a wise thing.
Swam a rather leisurely 3600 today & I'm feeling much more human now.
2 x 300 pull no paddles
4 x 150 breast/free/free
12 x 50 on 1:00 (the only intervals I did today)
600 long & "strong"
Today I had an easy and relaxing swim out at Brighton Beach. The Manhattan Island Marathon Swim is happening on Saturday, and MIMS swimmers from all over the world are converging on the city for that event. I had been forwarded an email late last week from an Aussie swimmer looking for company at Brighton during weekdays this week. I wanted to swim outdoors today anyway, so I arranged my schedule to meet up with him for a mid-morning swim. My relay mate John and a couple of other CIBBOWS swimmers were also able to make it out. The weather was a little brisk, and the 5 of us probably accounted for about 10 percent of all beachgoers this morning! I didn’t see a single other soul in the water. The friendly lifeguards (who very kindly watch our stuff while we’re in the ocean) were amused that we were once again out there swimming when they were wrapped up in their parkas.
Before we got in, I pointed out a few landmarks and explained the 5K loop. John and Ollie chose to swim that, and I headed out with them towards the pier for my planned 2-mile swim, while Suzanne and Melissa headed in the opposite direction for a 1-miler. The two guys were very quickly past me and out of sight. Conditions were very similar to Saturday, with a moderate east wind making swimming very easy towards the pier, and creating some rolling chop directly at you on the way back. The water was really clear today—I could see about 8 feet down or so—and the water was really green, especially when the sun peeked out.
I swam out to the pier, then stopped there to watch a group of lifeguards training on the beach. They were running wind sprints and doing push-ups and jumping jacks, and the group was very visible in their matching fluorescent orange shorts. I was hoping they would get in for a swim as well, but they didn’t. There were fewer people on the pier than usual, and I only saw one guy fishing. The water didn’t smell fishy down there as it often does, so I floated around and played for a while to get a bit more comfortable with being down that way. Then I turned around and headed into the waves for the swim back.
A big cargo ship was going by far out, roughly parallel to the way I was swimming, so I tried racing it for a while. (I lost.) I played around with doing fly and breaststroke into the waves, then had a brilliant idea: I would IM back to my starting point! I started out doing 8 stroke cycles of each stroke, then 12, then 16, all the way up to 40, then back down again. At 32 I got tired of counting, so decided that for the rest of the way I would just switch strokes whenever I got bored with doing the same one. That was really fun. I’ve been wanting to do some ocean IMs ever since I started back swimming this spring, but I worried about doing much fly armstroke or breaststroke kicking when the water was cold, out of fear that my joints or muscles might be a little tighter than usual and I would end up hurting myself. Now that the water is warm I’m going to do lots of open-water IMing! There’s only so much freestyle a person can do.
When I reached the end of my swim I stayed in the water, just floating and letting the waves push me around. I dove down to the bottom to look for crabs but didn’t see a one. Finally I got out. Up on the beach I got dressed and waited for the guys to get back from their longer swim. We left the beach just as dark clouds were rolling in and drops were starting to fall. On the subway ride back into the city we swapped notes about MIMS. I’m looking forward to a couple more beach days this week before swimming the MIMS relay on Saturday. Exciting times!
2 X 200 3:45 3:30
1 X 100 2:00 1:45
1 X 100 kick 2:30 -
Two times. Round 1 intervals left, 2 right.
8 X 50 kick 1:15
odd: easy even: fast
1 X 100 easy swim
1 X 50 1:00
1 X 100 2:00
1 X 150 2:45
1 X 200 3:45
Four times through.
Round 1: 50 is fast
Round 2: 100 is fast
Round 3: 150 is fast
Round 4: 200 is fast
WARM DOWN: 4 X 50 easy 1:00
I didn't swim yesterday. Didn't get home from Boise until around midnight Sunday night and then didn't sleep well so I was really tired all day yesterday.
- did back & free
- free w/buoy and big paddles
- on back in streamline
- fist drill, all free
4 x 100/1:45 strong
- free, ave 1:30
1 x 200/4:00 easy
2 x 150 IM/3:00 Build
8 x 25/30 Fast with fins
8 x 25/45 15 fast- 10 smooth
- did all free on first set. 4 free, 4 back on 2nd set
- not sure of times on 25's
4 x 50/1:15 smooth
- with board and snorkel, no fins. Ave 1:00
12 x 50/50
Odds all out fly, evens smooth free
- again not sure of times. can't see clock very well from far end of pool.
Warm Down - 100 easy free/back
Total: 2900 meters
Life has gotten incredibly busy and, while I've managed to still find my time in the pool, blogging about it had to take a back seat for a little while. But.... at least "busy" did not mean "bad" - just busy. My oldest is doing a Women in Engineering camp at Purdue for 9th grade girls this week and was thrilled at the chance to be on campus. I'm hoping she has a blast! My youngest is taking pottery this week and given her propensity for getting dirty, should have a wonderful time too.
On an interesting little side note, team practice at North Central was cancelled both Saturday and Monday (although I still swam both days, but just at the Y). Oddly enough, during a storm on Saturday morning (when no one was fortunately in the pool), North Central was struck by lightning - which knocked out the electrical system and filter system for the pool. Repairs were finally completed Monday and we were back at it this morning. The bonus? Since they were doing repairs, no one had time to switch the pool from LCM to SCY this morning, so we got a bonus LCM swim in. Here's what the team (I) swam this morning:
400 Warm-Up (managed 250 before time was up)
2 x 350 Free on 6:00 (2 x 300 for me)
7 x 100 Free on 1:40 (6 x 100 w/ fins; 1 x 50 putting fins on)
1 x 700 Free on 12:00 (I did a 600 kick)
7 x 100 Free on 1:40 (made them all w/ fins)
2 x 350 Free on 6:00 (2 x 300 Pull for me)
Total as Written - 4100 LCM (me - 3600)
All in all, I was pretty happy with how I swam this morning. There were a few lanes of swimmers who were doing 7 x 75s instead of the 7 x 100s. Of course, they were NOT wearing fins. I'm in debate mode right now.... I really like the people I share a lane with, but they are so much faster than me that keeping up with them requires me to wear fins - BUT it does give me that extra burst of motivation to really push it. But, would I be better off moving down a few lanes and swimming with people of my own ability level? Not sure I would push as hard to improve then....
Is it better to share a lane with people much faster than you and wear fins to keep up or share a lane with people who reduce distance, but swim without gear? Thoughts?
Enjoy your swims today!
I've switched over all my fly to breast stroke until nationals. I figure I'm not swimming fly at nationals so there isn't much reason to train hard at it for the next month. Will probably convert back to free drill as well... or at least use a breathing pattern.
700 Warm up
4 x 50 IM order
4 x 50 IM order
500 Free negative split
4 x 100 Free Down/IM Back
4 x 100 Free neg. split
50 Choice Fast
2 x 50 Choice (2nd Fast)
3 x 50 Choice (3rd Fast)
4 x 50 Choice (4th Fast)
4 x 100 Choice Drill/Free/Free/Choice stroke
400 IM Easy cool down
I got out of the car got up the stairs and low and behold No Back Pain! A great start, normally I look like a little old lady trying to get up those stairs.
When I finally got on deck and put my stuff down at my lane, I was just standing there and OUCH my back just spasmed painfully. Then and there my workout changed to a fly workout to loosen up. Yes my elbow is still an issue but sometimes the back pain outweighs the other aches and pains.
I want a full body transplant, something young, slim and strong please!
500 Free kick w/fins moderate pace
5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:28, 3:21, 3:14 (probably my best set of these in a long time)
500 Free kick w/fins
500 Free w/snorkle every 3rd lap kick
Total 3000 meters
Had no energy tonight and don't really know why. I guess not every workout is a great one but I did stick with. Towards the end I really had to concentrate on keeping my stroke together. I know that everyone has to do this when they get tired but tonight was absolutely terrible. I'll take my lumps and move on from here.
8 x 75 (drill,swim,build) @ 1:30 IM order
3 rounds of the following 1:30/100 base
2 x 200 buoy and snorkel
400 swim descend 1-3
2 x 50 non free @50
4 x 125 @ 2:00 sprint
Round 1 was a mess and I needed to get my head back in the game. Round 2 was a little better but not good enough. Round 3 was the best so at least I finished that set on a positive note.
I had forgotten that we had the 125's to do at the end and I struggled through those. I plan on doing a recovery swim in the morning and will maybe do some snorkel work to stretch my stroke out.
Less then two weeks till my first LCM meet as a masters swimmer. Really looking forward to it and feel like I have nothing to lose. I need to have a few really good practices before then just to get my mind right.
flutter kicks on bosu, 2 x 50
power wheel roll outs, 2 x 15
power wheel pike ups, 2 x 20
reverse scoops w/kettleball, 25 x 2 x 15
single arm row, 4 sets of 10 each arm @ 55, 60, 65, 65
single leg extensions, 4 sets of 10 each leg @ 30
push press, 50 x 3 x 10
explosive leg press, 270 x 2 x 10
bulgarian single leg squats, 30 x 2 x 10 each leg
knee tuck jumps, 2 x 10
200 fly drills
-- Modified a recent Tall Paul Sprint Option
3 x 100 free w/paddles @ 2:30, descend
1:08, 1:03, :58
2 x 50 fast kick @ 1:30
-- did dolphin kick w/fins & board
-- went high 26-27
-- tried to keep my feet underwater more
4 x 50 descend @ 1:30
-- did breast w/fins
-- 40, 36, 32, high 30-31
2 x 50 fast kick w/fins & board
-- did flutter kick
-- went 27s
3 x 100 backstroke, cruise @ 2:00
2 x 50 @ 1:30
-- 25 fast free w/fins (11s) + 25 DAB
4 x 25 @ 1:00
-- burst dolphin kick to 15 m, no fins
2 x 50 fast kick w/fins (11s) @ 1:30
8 x 50
odds = SSR drill
evens = fly or breast drill
Not sure I got all my drylands. Managed to delete my note on my iphone. Left shoulder is sore. This is probably from the 400 yards of fly yesterday ... No way can I ever really train for the 100 fly with my left shoulder; just have to fake it and dolphin kick. The swim workout seemed way harder than the 2700 yards would suggest! But I felt like I held up pretty well doing two speed workouts in a row. This pool now has 4 digital clocks. I have to remind myself to use them. So much easier to keep track of times with them as opposed to pace clocks.
Just yoga tomorrow.
Updated June 14th, 2011 at 09:31 AM by The Fortress
Went down to Sarasota for my 2nd meet as an old lady - wasn't too bad, but I think it would've been much more fun if I had some team mates with me - of course, that would be presuming that I had team mates. . .
Got down to the pool with 20 minutes left of warm up - I was in heat 3, fortunately, so I got in a nice little 900 easy for "warm up" - the pool was really cool, especially for Florida summers - nice to have Geothermal cooling!! Went out waaay too fast - and considering the effort, you would think my first 100 would have been an awesome 1:15 or something - no, it was a 1:21. However, I was clever, and had David put my split on the counter, instead of the lap, so I was able to kinda check myself as I went along - was holding mostly 29's & 30's - and felt like a "thrashing slug" by the end. I have a lot of work to do. Saturday was quite fun; the meet started at 11:00, and David & I went to a few of the cute little shops down there, found this adorable Scandinavian Shop, yada yada - started off the 200 free feeling pretty good - and beat what my guessed entry time was by about 5 seconds. (Same on the 800) - the 100 breast was next - and I was sorta feeling the exhaustion around 75m, again, was better than my guess by about 5 seconds. The 400 free was the best - I was in lane four - and I just went out very calmly "long & strong" - and did a 22 for the first 100. Then a 27, 28, 25. Was leading the entire heat until about 325m, when my friends in lanes 5 & 6 turned on the back burners & left me behind. Rather humiliating - that they had that much energy left at the end there!! Gotta get more good training under my belt - especially some repeats on quick intervals. However, once again, beat my guessed entry time by about 5-7 seconds.
Sunday was the worst - woke up with tummy trouble (probably from Saturday's breakfast) and tried to make it through my events, but ended up scratching - swam the 200 breast trying really hard to not have to get out and vomit - especially at the end where the bulk head was - my fellow swimmers would not have appreciated me if I had!! Drove home with a cool cloth on my head & was still kinda nauseous this AM, so skipped practice (nothing like getting OOB at 5am, driving to the pool, and realizing you should have stayed in bed!!).
Have "relearned" something this weekend - stop worrying about what the other swimmers are doing & whether or not you win your heat, or even your age group - go in there with the attitude that this is a challenge between you and yourself only - can I hold this pace, wonder if I can go such and such time - boy - my stomach was in knots most of Friday & Saturday until the 400, when I decided to just swim my own race - so glad I finally remembered how to do that!!
Next on the agenda: Ocala one day meet in July (200 & 400 free, maybe the 100 or 200 breast just to break it up)
And Nationals in August. Of course, now David can't go with me, and if I don't have anyone to "be with" I might not go - it's very hard for me to go solo to these things. I do have my hotel reservation, so I might consider asking if anyone (female) wants to split the room - but if she does, I hope she doesn't swim my events!
Didnt swim Saturday and then did the 5k swim yesterday evening with my club in Boise. It went pretty good considering I am not a distance swimmer. Did the swim in just under 1:28 which is my best time of the 3 times I have swam this event. I now have about 6 weeks to prepare to swim the 10K.
I had a really fun weekend of open-water swimming. On Saturday I went to Brighton Beach and swam the 5K loop with my swim buddy Hannah. The day was overcast and on the cool side, and the beach was almost empty. It reminded me of late-fall days out there, when the crowds have left and the CIBBOWS swimmers practically have the beach to ourselves. There was an east wind, and it kicked up some nice rolling waves from that direction. Swimming into them we got tossed around pretty good, and then when we turned around and swam with them it felt like we were just bodysurfing along. The water had warmed up enough that we could stop and chat every half-mile or so, or simply play in the waves, before continuing on. We even did a little IMing on our way back from the pier—fly and breaststroke were really fun going into the waves.
Afterwards we spent a pleasant hour hanging out on the beach with some fellow CIBBOWS swimmers. Cool overcast days are my favorite kind of summer beach day—I actually prefer sitting bundled up on the beach, and not having to worry about getting too hot or getting too much sun. Several other locals who are relay or solo swimmers in next weekend’s around-Manhattan swim were out, so I got to talk about that upcoming event with others who share my excitement. It was a good relaxing morning with friends, and a great way to start to the weekend.
Sunday was part of a second test swim for the upcoming 8 Bridges event. I got up early and took the bus up to New Paltz, then was driven from there to a marina in Saugerties, where we picked up our boat for the day. (In addition to his amazing OW feats, Dave drives a boat pretty well.) We spent the day going to different locations on the river, measuring currents, and doing some swimming. A photographer from my local paper came on board near the Rip van Winkle bridge and took some pictures (we also had a writer with us for the day taking notes—it’s very cool but not surprising that this swim is attracting some media attention!) At one point I tried swimming against the flood current—I think I was in for about a half-hour, and swam for all of 0.4 miles. I started laughing when I was swimming south by the bridge stanchion, and swimming, and swimming, and still looking at the very same brick in the bridge support on every breath.
The stretch of river we were on was breathtakingly beautiful. We started the day nearly 100 miles north of the city, and everything seemed so peaceful and lush up there. During our time on the river we saw a couple of bald eagles, lots of herons (one flew right by our boat with a fish in its mouth), cormorants, and swans in flight. Someone even spotted a beaver or otter in the water by the riverbank. It was so interesting to be out on the water during the change of tides, and sense the river changing direction as morning turned to afternoon. It’s not always obvious when you’re traveling in a boat which direction the water is moving, especially when there’s wind, but as we motored by channel markers I learned from Rondi to look for the eddies behind them to judge the direction and strength of the current. You could also see eddies and little swaths of counter currents near to shore, especially where there were little coves or other interesting shoreline features. And whenever we stopped the boat to gauge the current, it was cool to feel the shift as the boat’s forward momentum gradually gave way to the river’s movement, and to just float along for a bit in whatever direction the river wanted us to go.
We did readings from the Rip Van Winkle Bridge to the Kingston Rhinecliff Bridge. That section will be the first stage of swim in July, one of two stages I’ll be doing. Traveling the length of that swim by boat was great—it gave me a preview of the views I’ll have while I’m stroking along. It was also a bit sobering. That’s a really long swim I’ve signed up for! That part really sunk in during the day’s excursion—I feel I have a new respect for just how far eighteen miles on the river actually is.
After the readings were done, we had time for some just-for-fun swimming before taking the boat back to the marina. We swam north against the ebb current, since that was the direction we needed to take to get home. I got in a stretch of good swimming with Clare, Suzanne, and Rondi. We were swimming not too far from shore, and it was really magical feeling how the current shifted as I moved slightly further in or out in the river. Occasionally I turned around and did a few strokes south—when I was with the current I just flew along, and probably covered the same distance in 6 or 8 strokes that had taken me 20 or 30 when swimming north. The sun poked out from the clouds during our swim, and a heron flew overhead—I did backstroke for a bit to watch it.
After we’d had enough swimming, we got climbed aboard and headed back to the marina—we pulled in just as the rain started to fall, so our timing was really good. Over dinner I got to hear about some of the logistics for the upcoming swim—putting on an event like this is impressively complicated!—as well as discuss some more long-range OW plans, and just celebrate another good day spent on the water with friends. It was an excellent way to close out the weekend. On the train ride home I watched five of the other six stages roll by—the tracks run right along the east side of the Hudson, which makes for a very pretty train trip. We also went over the Spuyten Duyvil bridge, which is a tricky part of the MIMS course where the Harlem River meets up with the Hudson.
And now the appeal: The 8 Bridges swim is raising money for three very worthy causes—Riverkeeper, Launch 5, and CIBBOWS--that are helping to make swimming in the river safe and accessible. I’m really grateful that the river is now a beautiful place to swim, and happy both to support these organizations and to spread the word about their work to my friends. If you’re interested in supporting the 8 Bridges swim and making a donation, click on my fundraising page. Thanks!