Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend
200 Fr/200 Bk/200 IM drill
2 x 100 kick
8 x 50 FR on 1:05
1 x 50 ez
8 x 50 Bk on 1:10
1 x 50 ez
6 x 75, done as:
- 2 FR (on 1:15, 1:45; held :50)
- 2 Bk (on 1:20, 1:40; held :54)
- 2 IM (on 1:20, 1:40)
6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
4 x 50 on 1:20 loosen and out
(Solo/Rec/2500 yds/60 min)
My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).
My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.
Updated February 25th, 2014 at 09:51 AM by rxleakem
74° Sunny, humidity 66%, 80° water
200 REV IM
200 FR as 25DR/25S
12x50 on :50 FR as 4(50-25RA/25LA, 50CU, 50DPS)
4x50 FR on :40, desc 1-4 *34-33-33-33
8x25 FR on :20, *16-16-16-15-16-16-16-16
8x25 FR on :20, *16-16-16-16-15-15-16-16
4x50 FR on :40, desc 1-4 *33-33-33-33
20x50 FR on :50, target pace 33, with snorkel, m-AP
*1-5) 34, 6-15) 33, 16-20) 32
4x50 FR on :40, desc 1-4 *33-32-32-32
---100 BK K/bk w/fins
5x200 FR on 2:40 w/snorkel, L-AP, fins, DPS/build effort by 50
*2:15, 2:14, 2:11, 2:10, 2:09
---100 DK/bk w/fins
8x25 UW SDK w/fins on :40 *13-12s
3(4x25 Fly on :30, :15 rest) as 25K/25RA/25LA/25Fast
/with snorkel, mAP
4x25 Fly fast on :40 *14s
---50 FR CU
3(4x25 FR on :30, :15 rest) as 25CU/25RA/25LA/25Fast
/with snorkel, mAP
4x25 FR fast on :40 *14-13s
---50 FR DPS
10x50 FR on :50, *37-35
100 IM EZ
Sunday I swim 30 minutes OW north of Captiva with my friend Greg, with our wives in the boat along with my daughter, then we had lunch at a North Captiva Island restaurant entertained by a pretty good two person band of acoustic guitar, vocals, and percussion. It was a beautiful SWF sunny day with 70° water that included some unusual late morning lingering fog.
I have been wearing a training drag suit the entire workouts for about a week now so that it feels normal. Focusing on accurate interval times, I get ready one second before, then push off exactly on the actual send-off. When my hand(s) touch the wall I look for my time.
The results in Set 1 doing 4x50 on :40 are my best so far this year. Although the times are not descending as I intended, I felt like I was descending my effort 50% to 100%. I believe in 2-4 weeks, I may be able to do this training set starting at 33 or 32 and take it down under 30. Getting stronger and fitter towards sustaining the stroke technique as it needs to be while concurrently increasing applied power will be the difference.
Also the results in Sets 3 & 4 were breakthrough performances so far this year as well. Swimming the 200s with the combination of fins-snorkel-paddles is to focus engaging an EVF on each arm/shoulder extension into a steady rotational follow through. The AP (agility paddles) assists with water feel and integration of hand with the forearm, and the fins assist with a supportive streamlining kick unified with core centric side to side axis rotation.
After 3000 yards training with strong efforts and quality sets my arms are getting tired, where swimming fast 25s in Set 4 were challenging, but the results were acceptable considering the desired stroke technique was still manageable. During the warm down swim of 10x50s, the last four 50s were relaxed and smooth holding 35s.
Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!
I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!
200 IM - 2:16.08
28.10 / 36.02 / 40.57 / 31.39
My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though
100 Fly - 1:01.01
28.15 / 32.86
I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though
200 Free - 2:03.22
28.86 / 31.14 / 31.88 / 31.34
Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.
200 Fly - NS (my first scratched masters event)
I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.
500 Free - 5:23.71
29.11 / 32.14
32.72 / 32.92
32.99 / 33.07
33.04 / 33.11
32.40 / 32.21
At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.
Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.
I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.
Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...
What did I learn??? Listen to dad...
1 X 200 3:20 3:00
6 X 100 1:40 1:30
3 X 100 kick 2:15 2:15
Two rounds. Round 1 intervals left, 2 right.
1 X 25 :45
1 X 50 1:00
1 X 75 1:30
1 X 100 2:00
Four rounds, choice stroke.
Round 1: 100 is fast, 2: 75 is fast, 3: 50 is fast, 4: 25 is fast
3 X 50 easy 1:10
1 X 50 blocks
WARM DOWN: 4 X 50 easy
I had a restless nights sleep. My daughter got upset last night about not getting her TAGS cuts. I firmly believe there is a life lesson in what she is experiencing and I believe with the improvement she has seen she is doing lots of things right. I spent quite a bit of time laying there thinking about how to get her to see that this is an opportunity to refocus and qualify on the individual events and not rely on relays this summer. She is not a 50 swimmer and based on her stroke tempo and genetic disposition(she is very tall and skinny) suspect she will do better as she goes further. Obviously she is young(10) and time will tell but getting all worked up over a 50 for a relay is negative energy she should not have with the meet she had this weekend, but its hard to see this from her perspective and if the shoe was on the other foot no doubt I would have the same challenege.
Anyhow todays workout was long and tiring, but it felt good to swim with no pain in my shoulders.
400 free with snorkel
10x50 catchup on 45
10x300 pull on 3.30
6x100 kick on 1.45
3x(2x25 fast free on 20, 1x25 fast back on 20 , 1x25 easy on 40)
12x50 drill swim by 25 on 50
10x50 free on 33
Total 6100 scy
I descended the 300s pull from 3.09 to 3.03. The kick I held 1.25s. The fast free 25s I found it hard to get going after all the aerobic work. I again descended going from 14s on round one to 12s on round three. The 10 x 50s on 33 was tough today but I pushed through it. I will be swimming tomorrow but then traveling to Washington DC this week so will hopefully train with the Alexandria team I have swum with previously. I always enjoy there workouts and I am looking forward to seeing some familiar friendly faces.
Hello everyone! I have been swimming just as much (or as little?) as ever, but just not blogging about it!
Yours truly is going after QUANTITY this year! Feeling so crummy in the 50 free, I figure it's ok to switch gears and swim a schlew of events, hoping to hit some good times and/or top tens along the way! I have 174 TTT, inclusive of the preliminary SCM 2013. So with 26 to go, it's time to ramp up different events! Goal is to reach 200 mark ASAP.
I am going to both the South Central zone meet and infilitrating the AZ state meet, and yahoo, the official meet entry is finally UP!
This weekend I swam some "off events" at the DAMM one day SCY meet. It's hard to get really focused. My older daughter was at a sleepover, so there's that low grade anxiety and "on call" feeling of picking her up right around my last event. My younger daughter was "getting an award" at the Texas Black Film Festival - she entered the Sixth Floor Museum (of JFK shooting fame)'s youth oral history challenge and was a "finalist", where they included part of her interview in the official video!
Anyway, here is how I did:
100 breast 1:14.8
200 back 2:19.1
100 fly 1:04.1
The 200 back was the best. That will stand for a top ten, under 2:20 has always made it safely w/large cushion room. I can scratch that event off my list! The shocker was I went out in a 1:10, and I think it was like, a 1:10.4. So someone do the math, but I had to really boogie on the back end to get under 2:20!
The 100 breast/fly would make top ten - in a moderate year. But I don't know if that will be the case. Yours trulys' analysis is that no one is aging out, but at least 3 faster 44-now-45 girls are aging up, so I am resigned to swimming these 2 events again.
Given I have 2 big meets for top ten chances, I envision myself napping for long periods in my deck chair and lurking in the hot showers at the Woodlands (SC zones). It's going to be my 4 x 50 meet, plus whatever other events I can get for top tens. But I am going to approach this with Fortness - that is, make the 50's really, really count, and not worry too much about the quantity of events. I need to swim really fast to make 50 TTT's, so I don't want to get to piggy about other events!
Shoulder is killing me this morning, had to take some Gabapentin & may even need to find an old Percocet in the back of my drawer somewhere
1000 warmup, various
5 x 200 P @ 3:00 (was going about 2:30-40 -- just taking my time, cuz the water was so darn hot! 86F)
10 x 100; 6 @ 1:40; 4 @ 1:30, wore zoomers on last 4
Did some USRPT on Saturday - it was sorta fun! Definitely something to do when swimming solo & you have to find a way to push yourself.
Came up with a couple of new mind games for myself today - trying to push through the pain of my "frozen" shoulder and the horribly hot water. Amazing how hot water is just fine, if all you want to do is float around & talk. But try going anywhere fast, and in 25-50yds you just want to roll over & let the steam escape. Had an ex-Olympian in the lane next to me this morning, and I asked him what he did to motivate himself in hot water, and he just laughed and asked me if I had noticed how slow he was going. Nice to know the hot water affects us all equally. And he's only 30. And slim. And HOT, lol. Eye Candy at 5:30am - nice way to start the day, hahaha!
The meet in N. Myrtle Beach was a great one for me. After a few years of so so meets it is nice to have a good one. All of my times were faster than last year or last time I swam them. Highlights were the distance events 1650 free dropped 5 seconds from last year, 500 free went under 6:30, 200 back a 4 second drop from earlier this season, 400 IM dropping 3 seconds from my last swim. The best came at the end though 100 back breaking 1:20 which I have not been able to in the last 3 years and finishing with a strong 200 Fly right at my best for the year and it felt good.
There were other events too and they were ok, you know those sprint things that I have just decided to do what I do best.
Todays workout was more of a warm down from the meet.
500 free kick w/zoomers
5x100@1:30 free w/strapless paddles & bouy went 1:25, 1:23, 1:22, 1:21, 1:21
5x100@:15RI free w/snorkle 25 kick then easy 75 swim
500 free kick w/zoomers
4x100@2:00 IM order fly went 1:43, back went 1:41, breast went 1:51, and free went 1:21
Total 3000 yards
Swim/SCY/Solo @ Pitt
6 x 25 shooter w/fins @:40
2 x (50 double shooter w/fins + 50 EZ)
6 x 25 burst + cruise @ 1:00
1 x 75 AFAP backstroke w/fins, boken :10 @ 25s
5 x 25 AFAP + 50 EZ @ 2:00
2 x through:
2 x 50 IM transition @ 100 pace @ 1:00
50 EZ @ 1:00
4 x 25 kick @ 100 pace @:30
50 EZ @ 1:00
4 x 25 power kick
6 x 25 w/chute & paddles
I was tired and dragging today. I think I had too much fun last night out with our neighbors. I was also still sore from weights. I may have to cut back my dryland sessions a tad.
I had some great races today but came out on the wrong side of some close finishes in all my events. Despite the disappointment of loosing races I REALLY had fun today.
Todays events and times
50 back 27.08
50 fly 25.55
500 free 5:04.91
200 free 1:51.61
100 IM 59.10
i was very sore when I woke this morning but loosened up pretty good in warmup. I have never swum a 50 fly or a 100 IM in scy so I can officially say I had life time best times in those events. The other times are ok but not that quick. As I said though to some extend the times were irrelevant today because I got to race and that was a lot of fun.
The only crumby thing today was that I missed my daughters meet where she had a bog break out. She dropped time in all of her races and in the 100 IM dropped 10 seconds and her 200 free where she dropped 12 seconds. Her other events she dropped 2 seconds in each and considering one of these was a 50 free she rocked. Unfortunately I missed her swim due to this meet. At least I get to see her swim tomorrow!!
Its been a good weekend in the Carroll household so far!
Updated February 22nd, 2014 at 08:23 PM by StewartACarroll
captains chair leg raises, 2 x 15
good mornings, 75 x 4 x 8
seated row negatives, 80 x 4 x 6
extreme angle goblet squats on stacked steps, 50 x 4 x 8
tricep press, 80 x 4 x 8
explosive leg extensions, 90 x 3 x 25
explosive leg press, 175 x 2 x 15
kneeling ab crunches, 100 x 3 x 15
hip abductors, 90 x 4 x 6
Stretching, 20 min
Saturday Recover Swim:
I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.
100 fly drills
6 x 25 shooters w/fins @ :40
4 x 25 smooth fly @ :35
4 x 50 backstroke @ 1:00
4 x 50 breast @ 1:10
4 x 75 free w.paddles @ 1:30
16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.
I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
5x100 @ 1:15 AE
8x25 @ :40 V.S.
4x75 @ 1:20 BEST AVG
3x100 @ 1:10 AE MAKE
4x50 @ :50 @ 200 PACE (BR)
2x100 @ 1:10 AE MAKE
4x25 @ :40 BEST AVG (BR)
8x25 @ :10 rest scull/drill w/ snorkel
5x100 @ 1:30 AE FR kick w/ board + fins
300 @ 3:30 pull w/ buoy + paddles
200 @ 2:15 pull w/ buoy + paddles
100 @ 2:15 BEST AVG (56.0, 55.7)
Really felt sluggish this morning. I had no speed at all. I think I have entered that phase right before/after taper starts where you feel like crap and wonder how the hell 13 days is going to change thing! In the afternoon I did better, but had to cut the workout short because I had a dinner party to attend.
about 1700 of easy swimming
Just watched the women's slalom, Mikaela Shifferin (or something close to that) from USA just took a gold. It was the last run. What an intense competitor, she went out real fast and at midcourse was over a second faster than the leader from Austria when both ski's popped up in the air due to her speed. She somehow managed to recover with enough to win by several tenths.
Meet tomorrow morning. Slept in last night so I won't be stressed out tonight thinking about it. Better get to bed now though to be up early enough to drive 2 hours and be ready for the block lanes at 8:45
This has been a very long week. Last night we housed a Brazilian partner including some dinner and discussion late into the evening by my standard; namely 8.30pm. Also as I have written before Friday I go to the pool 30 minutes earlier than normal to allow a friend of mine to swim before she has to go to nursing school. I had a good nights sleep and actually woke an hour before my alarm was set and got up and had a coffee and read the papers online before heading to the pool. This mornings practice was pretty brutal and involved parachutes and sprint work.
400 free with snorkel
6x50 catchup on 45
6x100 kick on 1.40 holding 1.20 or better
12x50 drill build by 25 on 50
4x(100 free with parachute AFAP on 2mins, 2x50 easy on 1min)
3x(50 fly kick, 25 fly, 50 fly drill, 25 fly, 25 fly kick underwater, 25 fly) with 20 seconds between rounds
100 free AFAP from block
75 free AFAP from block with 30 seconds of vertical fly kick arms above head 25 no breather
50 free AFAP from block with 10 squats, 25 no breather, 30 seconds vertical fly kick with hands above head, 25 no breather
25 free AFAP from block with 10 squats, 25 no breather 30 seconds of vertical fly kick with arms above head, 25 no breather
Despite being tired by the end of this workout I felt good. My legs were shaking so badly by the last fast stuff from the blocks I could hardly stand on the blocks. On the main set with parachute I held 1.10 on the 100s and 40s on the easy 50s. On the fast 100 at the end I went 51, 37 on the 75, 23 on the 50 and 10 on the 25. I was really pleased with today's workout.
Today flew by work wise but I headed out at 4.30 so I could make the warm up for the USAS meet where I was swimming the 1650. I had a good warmup but was still feeling the affects of this mornings workout. My arms were heavy and my legs in particular felt very heavy. Despite this I felt confident of having a good swim. After the first 200 I had the urge to get out but I stuck with it. I ended up going 17:30.12 on the 1650 which is about 20 seconds slower than I had hoped to swim earlier this week, but considering this mornings workout I was very happy. The Texas High School championship is this weekend so most of the really quick kids were not at the meet but despite this I had a good heat and had fun in a sick way.
SCY@FMAC 77° partly cloudy, water 80°
Cloudy skies with humidity at 73%
400 REV IM
12x50 FR on :50 desc 1-4 3x *37s-33s
4x150 on 2:30 desc 1-4 *1:49-1:40, RI
4x100 on 1:45 desc 1-4 *1:09-1:06, RI
4x50 on 1:00 desc 1-4 *32-28
/w snorkel, med-agility paddles
---200 BK Swim
500 BK w/fins as 4(75 steady, 25 strong), 1:00 rest, RI
5x100 BK w/fins on 1:30, steady effort *1:06s-1:05
---200 BR Kick
3(4x25 UW SDK on :30, 1:00) w/fins *12-11s
10(4x25 Fly on :30, :15 rest) 4x25 as 25LA/25LA/25RA/25Fast
/w snorkel-fins, medAP
/Fast 25s *13-12s
---200 FR CU
400 FR as 4(75 DPS/25 Strong) w/snorkel-fins-medAP
4(4x25 FR on :30, :30 rest) odd/25s Fast, even/25s smooth CU
/Fast 25s *12,11+s,11s,10
---4x50 FR on 1:00 as 25CU/25DPS
4(2x25 FR on :20, :40 Rest) 25s as 25/1 smooth DPS, 25/2 AFAP
/smooth 25s *16s-15
/AFAP 25s *13s-12
8x50 FR steady on 1:00 *36s
100 IM EZ
Today was a nice surprise at FMAC, the water temp 80, instead of 83 or so.
Training aches are still present, but less nagging as my body appears to be adapting gradually along with band stretches and self massage. I still primarily use the smaller size medium agility paddles rather the large size ones, since doing proper stroke technique with viable water feel is not yet sustainable with the larger size paddles when swimming FR at Strong and AFAP effort levels. I was able to use the large paddles with FR effective for quality sets early last fall and late summer.
At this point I feel that I have returned to a level of swimming fitness where I can begin engaging in two or three quality training sets per workout at three to four sessions each week along with recovery workouts and a rest day. When doing 25s LA and RA type drills, based on times it appears that my left side is slower or weaker, so I am working to build the side up more.
I did Set 1 with my friend Greg, going 10 seconds behind his send off, that was good motivation. I have to do more of that, swimming with someone, since FGCU pools are down Coach Chuck is coaching at a pool in Naples, and there are many solo workout days I do not inspire myself enough.
Updated February 21st, 2014 at 06:55 PM by fdtotten
1 X 200 3:15 3:00
4 X 75 1:15 1:05
4 X 50 1:00 :50
Two rounds. Round 1 intervals on left, 2 on right.
1 X 500 kick
1 X 300 5:15 4:30
4 X 25 :45 :30
1 X 200 3:30 3:00
4 X 25 :45 :30
1 X 100 1:45 1:30
4 X 25 :45 :30
Two rounds with a break between rounds.
Round 1: 300-200-100 are IM--25's are one of each stroke.
Round 2: 300-200-100 swim free--25's are free/up tempo 85/90%
18 X 50 1:15
1-14: 25 fast with great turn and breakout/easy return
15-18: easy swim down
Finally felt good to be in the water again, after a 3 week dry spell. My shoulder is still achy, but if I minimize the use of paddles, I can go longer w/out it aching (after the initial 600 of getting it warmed up). Swam mostly solo today, Bill beside me on one side, Dan on the other, each doing their own thing. I was fastest tho, lol!
600 - 100 free, 25 back/25 breast repeat
2 x 300 pull, first one w/out paddles
5 x 100 w/pullbuoy @ 1:25 holding ~ 1:20
5 x 100 swim @ 1:25 holding ~ 1:18ish
5 x 100 pull @ 1:20 holding ~ 1:15's
5 x 100 steady state (w/paddles & fins) @ 1:20, holding ~ 1:10's
3 x 300 breast/free (50 Br, 50 Fr, 100 Br, 50 Fr, 50 Br)
I've been having a lot of trouble motivating myself to actually work the workouts lately. Haven't been able to pin down exactly the cause, but today, after a nice workout, where I was able to push myself to go harder (than usual), I've decided the problem stems from basically one factor: 1) I am forced to swim at Meyers w/out ATAC because of repairs to Trousdale, thus notoriously warmer pool temps, and since ATAC has moved to a different pool at an even earlier time, this means I don't have anyone my speed to push me - my friend Jenna is waaaay too fast, and Bill waaaay too slow, but today I had Dan right beside me, and he is "just right". Plus, throw in the fact that I'm staying up too late watching the Olympics, and you could say I'm burning the candle at both ends. Ah Ha. Problem solved. Well, it will be, as soon as they let us back in to Trousdale.
Updated February 21st, 2014 at 10:04 PM by Celestial
Well, we survived the adventure! The two miles up a mountain to the cabin were, well, long. And steep. But we worked through some issues (I ended up pulling two sleds with cooking stuff and other people's personal items) and arrived to a cold cabin. But lots of firewood, so I had the shanty blazing hot in no time. We laughed at some of the misteps (which were king-sized due to the snowshoes), ate some warm food and played Apples to Apples before S'Mores and bed. I plan to blog about this elsewhere, and will post a link in a future post because I am sure you are all wondering why I'd plan for this in the winter after a 20+" snowstorm!
I was going to skip the pool tonight, but had time and went for a quick swim before Bible class at the college:
200 FR/200 BK/200 IM Drill
400 Shark Swim
4 x 50 Quarter's Strong FR
4 x 50 Burst and Cruise IMO
150 loosen and out
(Solo/Rec/1550 yds/30 min)
I was bushed after getting home and unloading gear. I jumped right into the hot tub, then finished some reading so decided to get in a quick swim. GregJS was there, fighting the the swim team kids in the fast lane - I stayed in the medium lane and went with traffic.
PM only SCY
300 swim every 3rd 25 scull w/ snorkel
8x25 @ :15 rest under H2O 360 FL kick w/ fins
4x150 @ 2:15 pull w/ buoy + paddles breathe 2-4-6 by 50
We celebrated my wife's birthday by taking the kids out to the Saltgrass restaurant last night. It was fun but I am not used to eating late and despite being in bed by 9 my alarm came too quickly for my liking this morning. I drug my butt out of bed and to the pool on will power. Today's workout was not good and I sort of floated through it. I did not have any pep at all today. Two good things I guess; first I made it to the pool in the first place, and second no shoulder pain or discomfort today. Fingers crossed this was just the week catching up on me.
8x100 on 1.20 with a snorkel
4x(4x50 kick on 50, 1x200 free with overkill on 2.15)
6x100 on 2mins best average
12x50 on 55 swum 12.5 fly kick underwater, 12.5 fast
2x400 easy on 4.40
I held 40s on the kick and descended from 2.07 to 2.01on the overkick. These were hard especially the second 100. The best average I really went moderate because of my worry of shoulder pain and held 1min pace.
I have a USAS meet tomorrow and I am signed up for the 1650. Warmup is at 5pm so I am going to be cutting it close with work. Saturday I am swimming the DAM SMU USMS meet and I am signed up for the 50 back, 50 fly, 500 free, 200 free and 100 IM. I really need to do the USAS meet since I don't have not swum the 1650 and as such can't swim it in the A meets. Saturday should be fun and I should have some good races with Steve Unruh in both the 500 and 200 free. The other races are sort of fillers but should again be fun providing my shoulder is good after my mile tomorrow. I am hopeful I can go a good time on the mile but have not swum it short course as a master so this will be interesting.