1 X 200 3:20 3:00
2 X 100 1:40 1:30
1 X 250 4:10 3:45
5 X 50 :50 :45
Twice through. Round 1 intrvals left, 2 right.
1 X 200 kick 4:15
8 X 25 sprint kick :45
75 easy swim
2 X 50 build to fast 1:00
4 X 25 sprint :40
Four times through.
Start from the blocks on first 25 of each round.
1 X 50 easy swim
2 X 50 from the blocks at 100%
1 X 75 easy swim
1 X 500 6:40
5 X 100 1:20
10 X 50 :40
WARM DOWN: 4 X 50 easy 1:00
Well, I made it to practice this morning, even after getting back from the meet at 10:00pm last night! When the first 3 of us got to the pool this morning all the laneline were out of the pool. After about 10 seconds of discussion we decided F*** It, No lanelines today.
It was kind of amusing to listen to all the older folks coming in throughout the next hour while I was there complaining about the lack of laneline...
Suck it up and swim!!! It's not that bad. It no different than when they swim in the LCM pool during the summer with no lanelines!!!
This morning was pretty much a cool down from the meet, and the beginning of my building up phase again, since I have a couple of weeks before competition again.
800 Various Stuff
10 x 50 Free @ :50
10 x 50 Free @ :45
10 x 50 Free @ :40
2500 Yards & off to the showers.
Updated February 23rd, 2011 at 12:28 PM by jaadams1
2 x 100 IM
2 x 100 IM
8 x 50 Free
8 x 50 Free
4 x 50 Underwater down/Sprint back
200 Cool down
Happy President's day! President's day means the public pool is closed and I headed into Huntsville again to work out. They start at 5:00 AM and I've got a 25 minute drive so I was up pretty early. But I'm very thankful that they are there and I've got someplace to swim. Great people also!
Just completed Meet #4 over a 5 week spread!! I'm just beat tired now. At least for the rest of the season I'll take it more at a "normal" pace for a Masters swimmer.
The good news is that I am still swimming best times in lots of my events over the spread of the last few weeks, which is a good thing considering how tired I am with training/competition.
The meet in Seattle was fairly large (165+ people), and took forever, especially waiting for the 500s at the end, which of course, I was in the last heat, along with KNelson, and That Guy (who was there as my counter and managed to get in a 43 into a 20 length race) . Thank you again!
These are just rough splits from my "semi-coach", who is a friend from club swimming days who is now coaching for the Bainbridge Island masters team.
27.2/31.8/34.2/35.8 = 2:08.51
That Guy told me I was at a 58.99 on the clock at the 100, which is cool, but I was just way too tired to bring it home with any juice on it. I didn't really die, I just didn't have anything in the tank to draw from. Still a decent swim. The last 3 200 flys I've done have all been (207.7/208.5/208.5), so at least I'm consistently going quick!!
Just need to take the next step now!
2:10.30 <-- This one is a Masters best time by 1/2 second! Yippie!!
I don't think there was anyone within a second and a half of me after the fly, but a breaststroker almost caught my by the end of the breast, and we had a sprintout for the finish, which I won. The whole heat was fast (2 @ 2:10, 3 @ 2:12/2:13, 1 @ 2:16). Really was a good race to watch I'm sure.
14.9/15.4/16.3/16.0 = 1:02.59
I was happy with this swim. Not being that good in backstroke I was happy to see a somewhat quick time, again getting my best time by over 3 seconds! Yippieeeee!!! I still like fly better though.
14.6/17.5/18.6/18.5 = 1:09.24
Another Masters best time! By a .15, but hey, that's still improvement!
500 Free: ugghhhh!!! (over 2 hour wait for this one)
32.5 (1:04.4) (2:02.6)
The last 100 split only came down because I was trying to beat one of those dang 20-some year old kids across the pool who was hanging just a bodylength in front of my from the 200 point. I didn't quite catch him, but was close. Overall, I personally thought this 500 sucked! It's only 6 seconds off my time from last year, but I'm in way better shape than last year, and when I'm rested should probably by contending with the 5:00 mark, hopefully the 4:59 mark because that looks better. Oh well, you can't always do best times, but I did try my best, I was just tired at this point.
Going home from the meet from Seattle to Wenatchee, my dad took me out for a big steak dinner in a small town named Sultan on Hwy 2 (Steven's Pass Hwy). I had a big 24 oz. Porterhouse steak, baked potato w/ sour cream, cheese, bacon, the works;, a huge salad also, and bread. I ate all of it too, I was starving. Probably put on at least 3 pounds in 30 minutes there.
We made it home safe and sound about 10:00pm tonight, so that is good. Now it's off to bed, then hit the pool at 5:00am, so I can "cool down" from my 500 free a few hours ago.
Updated February 21st, 2011 at 02:58 AM by jaadams1
long arm curnches, 50
windshield wipers, 25
flutter kick on bosu, 2 x 50
alternating hammers, 30 x 2 x 50
HS iso lateral hi row singles, 210 (my max so far) x 10
Nautilus lower back machine, 140 x 2 x 15
hanging straight leg raises, 2 x 15
hanging oblique twists, 2 x 15
goblet squats, 70 x 2 x 15
overhead squats, 45 x 2 x 15
RC work, 15 minutes
Bike, 45 minutes:
stretching & foam roller, 20 minutes
Mr. Fort was participating in a marathon relay (they won the men's masters division) until about 3:00, so I didn't head out until late in the afternoon. I was somewhat demotivated by then. I've generally been less motivated the last couple weeks. I was dragging my feet, and Mr. Fort said "discipline is doing what you don't want to do when you don't want to do it." That got me out the door.
I'm hoping to return to yoga this week after a stint of biking. I have way more time than usual for a Monday tomorrow because the kids are in school for a full day due to snow days and Lil Fort is heading to a friend's after school. This spring also marks the first season that my two teenagers are competing in the same sport, so that may mean less running around. (They overlapped in swimming one year, but were at different practices.) I've been waiting to sign Lil Fort up for a running program until she was a bit older. Decided to sign her up for the local "Girls on the Run" program instead of something more formal. From what I can glean, aside from track parents, running starts much later for kids here than swimming.
2 X 200 3:20 3:00
4 X 100 1:40 1:30
Twice through. Round 1 intervals left, 2 right.
1 X 200 kick
1 X 100 50 easy/50 build 2:00
1 X 75 fast 1:20
1 X 50 easy 1:40
Four times through. Choice.
8 X 50 kick 1:00
1 X 150 free 2:15 2:10 2:05 2:00
4 X 50 1:00
Four rounds. Read left to right for 150's.
50's: Round 1:fly 2:back 3:breast 4:free
WARM DOWN: 4 X 50 easy 1:00
Today I did the same 2K parallel-to-shore swim as yesterday. I was thinking of trying the westward swim instead, but there were a couple of folks shore-fishing in that direction, and I don’t like swimming by fishing poles. Besides, I always feel a little more confident swimming places I’ve already swum—it’s irrational, since the things I can scare myself about in the ocean aren’t necessarily stationary!
Today the waves seemed a little smaller than yesterday. The water also seemed a little colder, even though I went out a bit later in the day. I’m not sure whether the tides were different, or whether it was just that I felt more comfortable and was swimming a bit further from the sun-warmed shallows. But the temperature also seemed more variable—whenever I started feeling a little chilly, I would swim through a nice warm spot. It was tempting to just float and bask whenever I hit one of these, but I swam on, and marveled at how the water could feel so different from one identical-looking spot of ocean to another.
It was a brilliant sunny day again, and the gulf looked really bright green all around me. The water was clear, and I saw a few tiny fish near the bottom. The coolest thing happened about three-quarters through the swim. A monarch butterfly flew right next to me for about 50 yards—it was about a foot away from my head on my breathing side, just far enough away so that my right arm wasn’t hitting it on my recovery. I don’t know if it was attracted to my pink cap (which does have a daisy on it), or if it just wanted a little company during its flight. I guess spring really is on the way!
**600 assorted warm-up
**4 X through w/no breaks:
200 IM @ 4:00 interval
4 X 50 stroke IMO @ 1:00
2 X 100 IM @ 2:00
50 Otter Kick @ 1:00
Today's swim was a slug-fest for me. The only stroke that felt okay was fly. I suspect tomorrow I'll be perky again.
Gigi and I are doing our 2nd virtual 5k swim at separate locations. I'm hoping a couple Nasti's will drop-in at Carmel High School and join me. If not I'll be sustained knowing Gigi is toiling away in her home venue.
Woke up this morning realizing that I didn't wake up in the night with pain in my elbows/forearms. Not even once.
No that deserves more
Hoo Ra! I'm Baaack!
Still, skipping the swimming this morning - Kyle is back from his mission & he is giving his report to the High Council at 8am (in less than an hour) and I shall try and be a good girl for him today.
Besides, I think that I will be swimming M-Sat this week, and it's good to have a day of rest in there!
20 x 25 shooters
10 on back, 10 on belly
20 x 25
odds = easy speed fly
evens = EZ
3 x w/fins:
50 easy speed breast w/dolphin kick @ 1:00
50 fast dolphin kick w/board @ 1:00 (went 26+s)
50 EZ @ 1:15
25 fast shooter + 25 EZ @ 1:00
5 x through, no fins:
100 backstroke kick @ 1:45
25 fast breast pull w/buoy + 25 EZ @ 1:15
25 burst + 25 EZ
After I checked my schedule last night, I realized I couldn't go to my team practice b/c of a conflict with Lil Fort's soccer game. So I braved the noodlers, lap swimmers and lifeguard trainees at the rec center in the afternoon. It wasn't too bad actually, and I had a lane to myself for the majority of the practice. I'm still feeling out of sorts in the water (and on land), but am hoping this will soon subside.
Not even going to try to get up tomorrow, as I've been out late with friends and just picked Mini up after returning home from States. There was some drama there. A very fast sprinter got deeked in the 100 free in prelims for double capping. I'm puzzled by this. Is this some odd high school rule b/c it's legal (I thought) in USAS and masters? It was appealed, but to no avail. And the winner of the 50 free was deeked for twitching on the start.
I got pressured by my better half to get the P90X program for her. She's been trying to workout on her own, and has been doing a good job of it too for that matter. My wife is a former soccer player who continued to play soccer with the adult city league over the past few years, but now she's almost getting too old for it (most of the "adults" are 18-24), and it's too much punishment on her knees and ankles now. Plus it's amazing how many fights get started on the field between these girls over stupid things.
She has made up a mixed CD of dance music and has been doing various exercises on her own in the living room, but her mind runs into roadblocks as to what to do next.
I suggested looking into P90X as we watched the infomercials on TV over and over again. She said let's go for it. She's the type of person who will stick with it too, and when she does...
It'll be fun...just need to take it easy at first so we don't get hurt too. I'll definitely cut it off a few weeks before Nationals, but get right back to it soon after.
This morning was a 3,000 scy workout with Nasti. I cannot quote the times of the descending intervals but I got to the point where I was just swimming straight through as hard as I could. There were no breaks between the descending sets.
It went something like this:
**400 Freestyle warm-up
**1 X 25/ 50/ 75/ 100 freestyle
**2 X 25/ 50/ 75/ 100 freestyle
**3 X 25/ 50/ 75/100 Freestyle
**4 X 25/ 50/ 75/ 100 Freestyle
**100 Fly cool-down-long and stretched
I treated myself to a haircut, facial, and eyebrow job at the Fredricks Aveda Institute where my eldest daughter is a student. I got all the services and a bottle of product for $52.00. Such a great value and a nice indulgence for me today!
On President's Day (Monday)Gigi and I are doing a twin 5K workouts in separate locations! We did this on MLK day and will repeat this Monday. If any other bloggers out there want a piece of the cake or have great ideas for a fun 5K workout please post here or on Gigi's blog! If we keep this tradition up I may look into tee shirts for the occasion!!
Today was a gloriously sunny and windless day, so I skipped the team scy workout in favor of a little swimming in the gulf. I had measured a 2K out-and-back course parallel to shore in each direction with google pedometer, and I chose to swim the eastwards one. I went out around 10am, and my water temp reading (in knee-deep water at the shoreline) was 61. It was a little colder than that out past the sandbar, but never uncomfortable. I swam down to the end of Rosemary Beach and back. It’s a nice swim course, because Rosemary has both interesting architecture and distinctive staircases from the bluff to the beach every 150 yards or so, so you feel like you’re making good progress as you swim along.
I had to duck under a few waves to get out into swimmably deep waters (about 30-40 meters out), but once I cleared the sandbar the waves were just gentle and fun and bounced me along as I swam. I saw one stand-up paddle boarder a further ways out, but otherwise there was nothing and no one else out in the water. Aside from the entrances to ghost shrimp tunnels, I didn’t see any ocean life—the tiny fish I saw a few days ago have moved on—but the gulf did smell a bit fishy in a few spots, so there must be something out there somewhere! The water was really clear, and I could see the bottom the whole time I swam, so it was easy to follow the contours of the sandbar as I went along.
It was a beautiful and exhilarating swim! I was glad to have no shiver response afterwards, and was able to warm up quickly in the sun on the beach with just my swimsuit on. I went back in in the afternoon for a shorter swim and some floating and playing in the waves. I’m hoping to repeat it all tomorrow!
Haven't had the energy or inclination to post in here recently. Sometimes I think I am bipolar, the way my mood shifts so dramatically, but I know it really is quite honestly based upon my day at work. If I get my theoretical lunch hour & get to swim on Tuesday's and Thursday's as promised, I am more positive, if not, then I am a grump for several days afterward.
Today I feel very much like an old lady. My botox is wearing off, my endurance is questionable at best, and my enthusiasm for sports outside of the pool is seriously waning. We have the most beautiful day ever today, and here I am, inside, on the computer. I need a kick in the pants. Still waiting on when we're going to Nigeria, so I don't know if I can enter the Atlanta meet or not, and I already had to scratch the Auburn meet due to my stupid elbows. Wes is going to NCAA Nat's next month, and I can't go watch cause I just haven't got the guts to ask for time off, since I haven't been with the clinic for even a year yet. I am very proud of him, and how well he's done, despite having to switch coaches midway into the season. I think he will have a banner year once we see his final times next month. There I go, living vicariously through my children again!! So anyways, I've been swimming T & Th at lunch, getting in about 2500 each day, which is totally inadequate for my GTD goals, but the good news is that my elbows seem to be healing. So, anyone out there who has golfer's or tennis elbow - I have found the cure, I think!! After 15-16 months of pain, so much so that I honestly despaired that perhaps I just wasn't ever going to get well, I have managed to self treat. Three cortisone shots, several pills and lots of physical therapy later - not to mention the Kinesio Tape - and I find that taking 500mg Magnesium every night before bed, and using BioFreeze faithfully after every workout - and I am getting better. So much so that I didn't put on the Kinesio Tape today after practice -- so much so that I am actually getting excited about pushing it again - without fear of reprisal from my elbows!! Thank heavens there is a God, and He must have had some pity on me, because I'm finally on the road to recovery from this blasted injury!!
Sat Feb 19th, 2011
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Dick Nichols pool SCY
7:00 to 8:30 dove in around 7:10ish
trained with Tyler "the Miler", todd the breastroke god, James fike, and marcio
beside larry, paul, pat evoe and guy
wore FS PRO jammers, getting kinda worn out
swam easy till she stopped us round 7:15
4 x ??? on 2:00
4 x ??? on 2:40
4 x ??? on 1:20
did a 500 fr fast cruise
8 x 100k
started out on 1:20
but was kinda tired so switched to 1:40 and cruised under 1:15's
did a few 25 easy speeds and SDKs from a dive
whitney timed my last one
roll off blocks in dick nichols pool
met Beth my wife at world Gym
lifted weights and did yoga class with beth
I suck at yoga and imagine i'm gonna be sore tomorrow
Next meets are:
Fri Apr 1 - Sun 3, 2011
South Central Zone SCY Championships
Josh Davis Natatorium, San Antonio, TX
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Order of Events
Updated February 22nd, 2011 at 10:24 AM by ande
Most of the kids did not come today. It was nice to just have 2 swimmers to work with. Hot water as usual.
One of my former swimmers was there too, as thin as ever. She is looking more and more anorexic every time I see her.
500 Free kick w/fins just seeing if my toe could handle being in the fins
5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
5x200@3:00 Free w/paddles & bouy went 2:52, 2:45, 2:45, 2:45, 2:39
the rest of this was with the kids
500 Free broken 1,2,3,4,1,2,3,1,2,1
20x25 Fly drills
Total 4000 yards
My bday is tomorrow so this is what Coach Kelsey had me do.
SCY with Carrie and Daryl.
59 x 50's on 1:00
Alternated rounds with free and back. No breast or fly except # 59 was 50 fly "fast" (±40).
Took an extra minute rest after every 10
#1 50 smooth
- free ave. 40, back 45
#2 50 build
- free ave. 38, back 43
#3 1st and last 12.5 yards blastin' fast
- free ave. 37, back 43
#4 50 oh man...all blastin' fast!
-free ave. 34, back 39
#5 50 easy
59 x 25's Kick/30 consistent pace
- Did 20 flutter w/fins & board; 20 flutter on back, no fins; 19 dolphin on back w/fins. Essentially a continuous kick except to change equipment.
swim 25 ez
(out of time)
200 easy back and free
Total: 4950 yards
500 Warm up
3x50 IM Drill down swim back
3 x 200 Free
4 x 75 IM no free
3 x 200 Free
3 x 100 Kick
2 x 100 Free
4 x 50 Free
4 x 25 IM
4 x 25 Free
4 x 25 IM
4 x 25 Free
100 Cool down
Visited my friends at HSA today. Kind of a long workout. I'm seeing some big improvement on my breast stroke thanks to Allen's tips. Need to keep working on getting the kick narrower. It gets wider the more tired I get.
6x75pull on 1:10
S 4x75 (25 p, 25k, 25s) IM order
Today I swam the PCB Masters LC morning practice. After gushing in yesterday’s blog about how I loved swimming at sunrise/moonset, this morning I got neither—it was so very foggy that you could scarcely see 15 meters down the pool. We did an easy recovery workout—here’s how it went:
1000 lcm warmup (200s, 200k, 200 IM drill, 200p, 200s)
8 x 50 (25 easy/25 build) @ 1:00, odds FR, evens ST
4 x 400 (100p / 200s / 100p) @ :30 rest [did the pull all FR, swim on odds IM, swim on evens FR/BK by 50]
200 IM drill
8 x 25 fast kick @ :10-:15 rest