Swam with Ray, Peter, the two Dave's, and Roger. Ray led on the 300's as I warmed up and then I led - I like following more than leading, the drafting does have an effect if you stay up.
Pretty good workout - 300's were good considering they were my warm up and I descended them. Then the five 200's under 2:40 were a good set for me. As was doing 5 200 backs (w/paddles) on a 3:00 interval. Did 2 200 IM's - not fast but I did do them!
5x300 Free on 4:30 (4:10, 4:00, 3:55, 3:52, 3:50)
5x200 Free on 3:00 (2:37, 2:38, 2:40, 2:40, 2:39)
5x100 on 1:45 - 50 Kick/50 Swim w/fins
10x50 Free Hard on 1:00 (:35's - probably should have done some strokes)
4x200 Back w/Paddles on 3:00 (2:45, 2:50, 2:50, 2:53)
200 IM - 3:20
200 IM - 3:17
Left shoulder slightly impinged but only noticed it on sprints
500 kick w/zoomers
8x25@:45 shooters w/zoomers
8x25@:45 burst & cruise
5x200@3:00 descend w/paddles & buoy
8x25@:45 back drills
Total 3000 yards
PM only SCY
600 swim 4/6/2 turns
400 pull w/ buoy + strapless paddles + snorkel
2 @ 2:15 k/dr/bld by 50
3 @ 1:50 D1-3 (got down to around 1:31-1:32 on the fast ones)
4x (odd rounds kick w/ board, swim aerobic; even rounds kick on side, swim FAST)
2x100 @ 2:15 kick FR FAST
300 @ 4:00 swim (3:31, 3:00, 3:32, 3:02)
Mon Dec, 10th, 2012
Did not swim of lift Sat & Sun
I've still been sick, I'm still coughing. I skipped 5:30 practice today and slept in.
Noon to 1:15 dove around 12:08
SCY UT Swim Center
Swam with Jim & Korey
beside Ned, Anna, & Dave Van Dam
went around 400 easy
050 on 0:35 right into
100 on 1:10 RI
150 on 1:45 RI
200 on 2:20 RI
200 on 2:20 RI
150 on 1:45 RI
100 on 1:10 RI
050 on 0:35
16 x 25 k on 30
repeated ladder and added 5 sec to each interval
Repeated same kick set, but did 12 SDKs on fast with mod back k to wall
Repeat ladder one more time on original pace
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Updated December 18th, 2012 at 03:15 PM by ande
SCY@FGCU Aquatic Center
Air temp of 76, pool at 80, 100% water clarity.
Overcast, then sunny with humidity at 68%
Warm up & *Set 1*
FR swim for 70 minutes
Did not count laps, focused on form, rhythm, and efficiency
5x100 BR on :30 rest, as 50K/50S
odd# with snorkel, even# k/board,Swim
5x100 SDK on 1:40 (on back)
by 25; 14-12/10-8/8-9/8-9 (as in #K underwater)
10x100 FR Pull on 1:20 w/paddles, bouy, tube
Did all at 1:08
200 EZ FR/BK Swim
Did swimming workouts, dryland, walking both days this weekend, and came in to this Monday morning session with some aches and stiffness, but was ready to swim.Warm up - Coach had suggested last week that I consider to do some swims not counting laps, but just swimming. This morning seemed like to good time to try that out as there was about 40 minutes left before the college swimmers would be done in the LCM pool.It was 20 minutes after the hour when I started out in the diving well pool. I expected that if I checked the clock often, it would appear to go by slower like 5-10 minutes each look, so I did not look at scoreboard clock for what I thought would be about 20-30 minutes. Whenever I felt like looking, I would say to myself, go just a little more. I would push my pace and tempo close to a breaking point, and then stretch out for a bit and build up again.So in the end, when I finally took a peek at the clock, it was 28 minutes past the next hour! Surprised and wondering how did that much time go by that quickly, I swam a few more minutes to make it 1 hour and 10 minutes. Not counting laps was just a great feeling of freedom to just swim. I enjoyed the swim, and will try doing 1-2 hours on a weekly regular basis starting next week as the LCM pool will be set up for LCM swimming again until end of September 2013.Set 2 - Continuation with BR kicking development, and underwater SDK on back. My SDK is a work in progress as I can go over 10 kicks on the first 25, and then I struggle to go past 8 kicks on the next three 25s coming off the flip turn.Set 3 - My arms were still a bit tired going in to the pull set, but for me holding 1:08 on a 1:20 interval is the best I have done since I starting training again.
Updated December 10th, 2012 at 03:20 PM by fdtotten
100 free, scratch
I didn't realize until late last night when I read Kirk's post that I had just missed the WR in the 50 free by .1. Still, I was aiming for a good night's sleep and opted to miss positive check in. And, honestly, I have a track record of doing better in the 50 free when it's not the first event of the day. Sometimes I nail the first event; but equally often it's a "get the cobwebs" out swim. I also wanted to put my remaining energy into my other swims. (This is sprinter think.)
50 back, 30.8
Very solid time, but it felt like a cobwebs event. I had a sub-par start and very glidely turn. The grab bar for backstroke is low at BU and I really dislike that. I need to figure out a way to not flat back this type of start. And flags simply bedevil me in SCM for backstroke. My SDK + stroke count is perfect for yards flags. I'm either gliding in or jamming it in SCM where I need another half stroke, not a full stroke. This was .2 slower than when I led off the medley relay 2 weeks ago, so I do have a faster time this year. Still, anytime you're under 31 that's fast. And I am now well accustomed to the fact that execution is everything in 50s.
50 breast, 36.92, PR/NR
WTH?! You cannot imagine my shock when I looked up and saw this time! It felt faster than 2 weeks ago when I swam a 38.2, but still. This time, unlike the 50 back, race execution was almost perfect. I had probably my best blasto start of the meet, a monster UW pullout, hit my walls well, and no floating up to the top after a pullout. Not being an evilstroker, I wasn't really sure what the national record was. Karlyn looked it up for me. I'm thinking some of that bungee cordz/parachute work paid off! Because this is a somewhat off event and I had a time this year, I was also extremely relaxed before the event. Very often, I have excellent times when this is the case.
100 free split in 200 free, 1:04.21, PR
I was so happy after my 50 breast that I was ready to call it a meet. But I have had this goal of trying to swim all 4 50s, all 4 100s and the 100 IM this season in SCM. This was my only chance to swim the 100 free, so, encouraged by SwimStud, I decided to swim it. I haven't swum this race since 2006 (1:06 at the very end of this same meet) ... I almost never race the 100 free. So I was somewhat unsure of a race strategy. I took 9-10 SDKs on the start and 5-6 off each turn. Stud said all my breakouts were smooth, and they felt that way. I guess doing the ins & outs in practice helped. I breathed doubles the whole way, with a single thrown in a bit before the turn on the second and third length. Splits were 30.6/33.6, pretty good for me, especially given the fact that I was tired and my muscles were screaming at me the second 50. The 100 free really isn't so bad with the SDKs. Now I want to do it in yards! Right now, this time is #1, helped along by the fact that some other speedy freestylers like Eney have been injured or whatnot.
Overall, this is definitely my best meet of the year! Maybe my best meet since March 2011. I had 4 PRs. While I was thrilled with my two NRs, I was also extremely pleased with my 100 fly and 100 free. 100 IM was probably my worst event with that debacle on the start. Suffice to say, I am a fan of the lay on the couch for a week before your meet taper! I may re-think future tapers somewhat. I had thought it was not ideal to be out of the water the week before a meet. I was only in the water 3 of 8 days before the meet, but it seemed to have little ill effect.
I don't feel quite as exhausted and sore as usual after a two day meet, but I may be still on a high! It is very cool having the NRs in all four 50s. As a bonus, my NR in the 100 backstroke survived the meet!
Updated December 12th, 2012 at 11:11 AM by The Fortress
Swam w/ Roger, Aundrey, Ray, Dave, Dave and Dave. Slipped back into my soccer playing habit yesterday. The weather was just too nice to pass it up. We went 3 v 3 for 90 minutes on a fairly small field. I should have know to slow it down a notch when I tried to save a ball going out of bounds and ended up on the ground rolling over the goal line. Later, I went after a ball that my opponent played too far away from him. Instead of kicking the ball, my foot rolled over the top of it and then next thing I know I'm on the ground looking up at the sky. Fortunately, nothing was broken and I was able to keep playing. But this morning I was feeling the full extent of the damage. I'm mostly just have a sore backside. Free felt fine. Fly felt fine. Backstroke, check. Breaststroke... ouch!
600 Warm up
3 x 500 Free - 4:30 (3:50, 3:45, 3:35, 3:40, 3:30)
5 x 200 IM - 3:00 (2:55, 2:50, 2:50, 2:47, 2:42)
5 x 100 Kick - 1:45 Convert Br->IM
10 x 50 - 1:00 SDK w/ fins down, moderate pace back (cramped on #3 but recovered for the rest)
4 x 200 - 1:30 Convert 50 Fly/150 Free -> 200 Fly
I was going to do this backstroke pull but Dave wanted to convert fly to free. Not sure why but that sounded like a good idea for a brief moment and I went with it. It wasn't such a good idea after 100 fly/100 free but I stuck with it an made the interval.
100 Cool down
This was my longest workout since I got back and I felt great today. Long and strong. Despite not being quick it felt good.
4x500 pull with paddles negative split on 6 min
2.55, 2.45 on first two, 2.50, 2.40 second two
100 stretch easy
10x50 kick on 55
Second main set
2x3x100 descend free
1.08,1.05,1.02, 1.08,, 1.05, 1.03
400 breathing, 3,5,7,9 by 25
4400 total yards in 1.15mins
Repeat 5 times 50m freestyle @8-10 strokes per breath 100m kick
Repeat 10 times 50m sprint freestyle @8-10 strokes per breath 50m easy pace
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 70, pool at 78, 100% water clarity.
Sunny skies with humidity at 55%
200 yards FR
2x500 FR on 1:00 rest
Steady smooth EVF with still head position
Each 500 as 4x25 breath control/100 pattern;odd 100s; 2-4-6-1 breatheven 100s; 3-5-7-1 breath
4(1x200 Scull, 100 BR Kick, :30 rest)
1x100 Dolphin Kick w/board1x50 SDK under water as(4x12.5 w/:10 rest)1x150 as 2(12.5 RA, 12.5 LA, 12.5 FLY strong, no breath)
500 FR quiet warm down with slow motion EVF.
Another magnificent SWF morning. FR stroke form, FLY, BR/Dolphin kicking, SDK and sculling.
Updated December 9th, 2012 at 11:22 AM by fdtotten
Wow... I'm stiff today. Yesterday we had the only SCM meet of the season for Wisconsin Masters... and it was my first meet ever; a lot of fun. Folks were super supportive and I was shocked at the strong turnout. Even with the strong attendance, though, there were few enough people in my age group that I had a chance to place in each of the events I entered; this is nice considering I'm a late-comer to swimming and my times still look pretty slow! I was pretty happy with my personal results; all freestyle events:
100M = 3rd 40-44M (1:24.30)
200M = 2nd " " (3:03.98)
1500M = 2nd " " (26:53.29)
I didn't know if I would get into the 1500 until Thursday this week (they had a limit of 12), so I signed up for some of the shorter events just to give it a try. I was happy I did, because I was able to get those starts and pre-race jitters under control by the time I finally got to my goal event. And I'm happy also to know, more or less, what my SCM times look like for the 100 and 200. Initially I was a little disappointed based on my SCY practice times, until someone pointed out there should be about a 10% difference... makes sense. That would put me in the mid to upper 1:10s for 100 SCY and upper 2:40s for 200 SCY, which is where I thought I might be.
I really didn't know where I was going to be for that 1500, but based on my broken 1650 a few weeks ago (about 26:30) I was going to be happy with anything between 26 and 27 minutes. I felt pretty relaxed the whole time and was able to push it in the last couple hundred. Now I have a time set at that distance, so I can start working to improve!
My friend Scotty swam the 200 and 1500 free also; he placed 1st in the 1500 for our age group. Since we're in the same age group we probably shouldn't be swimming too many of the same events together b/c we limit our chances at placing, but it was good to be swimming next to him in an event like the 200, where I really had no idea what to expect... helped reduce the anxiety level.
Actually, I did expect the lactic acid burn in the 200M (it's comparable to the 800M run in track) and probably shouldn't have tried to do it and the 1500 on the same day, but I signed up for it not knowing I was going to get into the 1500. I swam the first 100 of the 200 in 1:25 and then just tried to relax and bring it in hard for the last half... then I made sure to get a long cool down in after that. It would be a couple of hours before the 1500, so I was able to take in the rest of the meet at that point, which was a lot of fun.
I'll have to stop now, but I could go on and on. Two years ago I couldn't have imagined myself lining up on the blocks getting ready to sprint a 100 in a swim meet... now I wonder why I haven't been doing it all along!
I am really happy with today's events, especially considering I was only in the water 3 out of the last 8 days before the meet. Minor glitches in every race, as there so often are, but I seemed to do better as the day went on.
100 IM, 1:12.2
My first big mistake right off the bat. I dove in and my hands separated on the dive with my left arm going down to my waist. I'm not sure this has ever happened to me on a start in a meet ... not at BU anyway. The same thing had happened to me earlier in warm up. So I spent some time wondering if I had been DQ'd, though this must be virtually impossible for officials to see. It certainly made me slower and took away my best weapon (my start and initial SDK). I soldiered on. Didn't feel that great on the last length. Last year, I was 1:11.99 here. I almost certainly would have been faster without that initial mishap, so was pleased with the end result especially given the stomach issues of the week. And it is still my 3rd fastest time of my masters career.
50 free, 27.91, PR, NR
My free felt very good in warm up, so I was optimistic, just a bit spooked about the start. Oddly, I was not really set on the start. I thought the starter said "stand," but quickly saw that he had not and got back down only an instant before the gun went off. I'm not sure the miscue hindered me as I still got off the blocks faster than the adjacent lanes. Definitely took a good look at the wall, , and without thinking took a breath quickly off the turn. I usually take one half way on the second length. Happily, my mental error mattered not. I touched in my best time ever, faster than my B70 swims. This had been my focus event for the meet; I've done much more AFAP freestyle in practice this fall with my shoulder better. I was still really surprised and thrilled. As Ande would say, the NR was "soft" and woud eventually be broken. I am no less delighted. My first NR in a non-dolphin kick event!
100 fly, 1:09.3, PR
I went thought the usual mental process of whether I should scratch this event. . I was tired and happy after the 50 free. And was also wondering whether perhaps a sickness taper was good for 50s, but not so much for 100s. But everyone else seemed like they were dreading it too, so I had company. And I thoroughly surprised myself! This is .5 faster than my B70 time from 2009. Last year at this meet, I went a 1:11. The race went well except that I swallowed a huge mouthful of water going into my third turn. I didn't get as much air as I wanted and couldn't SDK as far as I normally do off that wall. I definitely died the last 15 meters despite going out in what I thought was easy speed. I was just shocked when I looked at the clock. Karlyn later told me I swam a "ballsy race" because I was a tad ahead of her at the 75. The truth is that I never saw her or even looked for her because I assumed, based on her times and seed that she'd beat me by several seconds in SCM. I guess I have learned to swim my own races. I was astonished to beat AJ Block, lanes away, who beat me in yards at nationals. For the third event swim of the day, this is fantastic for me. This time makes me much more excited to do this race in yards! More easy speed or ultra fly in practice.
A nice dinner after with fellow bloggers SwimStud, Mike and Tim and drinks at the hotel with Stud. Stud gets kudos for helping into my uncomfortable Arena closed back suit. I switched into an open back suit during my 2.5+ hour break before 100 fly and was much more comfy. Hoping for a little shut eye. But my hotel room is very warm. Who woud think I'd have to open my window in Dec. in Boston?!
I think I will scratch the 100 free fairly early tomorrow. Don't need to do a split request and would rather swim the 100, if I want to, at the end of the meet in the 200 rather than before the 50 back.
Updated December 8th, 2012 at 10:28 PM by The Fortress
8 x 150; 100 IM, 50 free on 2:15
8 x 100 kick on 1:00
20 x 50; 5 free, 5 stroke, 5 free, 5 stroke on :45 & :55
5 x 300 on 4:00
50 easy (kids kept going, I was pooped)
Pulled my right pectoral/shoulder muscle somehow while Christmas shopping today. Gonna be po'd if I'm not better by Monday morning. I'm barely on target for my GTD as it is - just 2 miles ahead of pace, so I can't afford to have to rest at this point!!
I had a wonderful swim at a fogged-in Brighton Beach today. The air temp was around 50, and the water felt a degree or two colder than last week. There were just a half-dozen of us out in the drizzly weather today, but the swimming was cold and glorious. The squawks of the seagulls were accompanied by the foghorns out in the shipping channel and we prepped to get in. I got in slowly, then swam for about 20 minutes, heading westward against the current to one of the jetties before turning around for a quick trip back. The water was fairly clear, and I loved how the spooky misty air seemed to envelope me as I swam along.
When I got back to my starting place I wanted to stay in, but knew I should probably get out, as my hands and feet were getting a little numb. So I did, and was able to get dressed before the shivering and teeth chattering set in. Neither was too violent today, but it did seem to take a long time to warm up—probably because there was no sun helping with the process. But eventually the shivering worked its warming magic, and I was able to enjoy a bit of time on the beach before heading back home on the subway. I love winter swimming!
Good luck to everyone swimming in meets this weekend!
A couple hours at work this morning got me up at 5:00am, but at least I got something done and a few dollars in my pocket. I was very tired as I arrived at the pool though. Combo of last night's practice, plus work, plus a.m. swimming...I'm gonna sleep good soon.
1000 Choice (500 Free/500 Back)
10 x 125 SDK w/ fins @ 2:00 (75 Build, 50 Fast) - went 1:35-1:40s
Main Set: 10 Rounds of
100 Free @ 1:30 cruise (was 1:06-1:10s)2 x 25 Free @ :45 AFAP Sprint (~:14s)150 EZ
3 x 300 Free Pull EZ @ 5:00 (went 4:00-4:20)
4 x 100 Free @ 1:15 (held 1:09-1:10)
4 x 100 Free @ 1:10 (held 1:07s)
4 x 100 Free @ 1:05
made 1st - 1:03missed 2nd - 1:07 (took 3 seconds left @ 1:10)missed 3rd - 1:06 (just left a couple seconds later~ 1:15 on the 4th one. (1200/6000)
500 EZ EZ Stretch out cool down
for a measley total of 34,300 yards after 6 practices this week.
Swam at the Huntsville NAT with Peter, Dave M. (Dave B. was a no-show again), Bob, and Bob. Brook was supposed to go home from the Rehab hospital yesterday - hope that is the case. But it will be a while before he is back coaching.
In the meantime, we had a different type of workout. So, instead of splitting the 100's into 3 sets of something different with different intervals, I decided to swim them straight through. Result - I swam more 100's at one time at a faster pace than I have ever swam any set of 5 or more on 1:30 (with no paddles either). So, a pretty good workout today.
200 Free (2:45)
30 x 100 Free on 1:30 (held all between 1:17 and 1:18 - Around number 21 it began to get harder to finish each 100 and my times slipped from 1:17 - 1:18 to 1:18 to 1:19)
5x100 Back on 1:45 (held around 1:33 to 1:35)
5x100 Back w/paddles on 1:30 (started at 1:25 then slipped - basically swam last 2 straight thru)
2x50 Fly on 1:00 (at least I did some fly)
500 Back w/paddles - 7:12
200 Free w/paddles - 2:40
The city pool closes for the rest of the month after today. I've never quite understood why other than the "that's what we've always done". They claim it's for maintenance but when they re-open in January there's not much evidence of that.
Warm up (800)
300 back & free
3 x 100/15sr (50 scull w/fast kick & fins – 50 build to strong)
4 x 50/1:05 kick
Main Set (2200)
3 x 10 minute continuous swims/60sr
1 = moderate, 2 = strong, 3 = stronger
-- did 3 x 700 - #1 at 10:20, #2 at 10:15, #3 at 10:12
50 swim – 50 kick
Backstroke Set (600)
1 x 200 build/3:30 went 3:15
2 x 100/1:45 NS went 1:30-31
4 x 50/1:00 43-44 on these
Talk to girl in adjacent lane for 5 min then 100 easy
Total: 3700 yards
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 74, pool at 77, 100% water clarity.
Sunny skies with humidity at 49%
200 yds FR
1x1000 FR increasing effort 50% to 75% by 250 1-4
2(1x500 FR, 1x100 BR Kick) on :30 restnegative swim second 250 each 500
4(1x250 FR, 1x100 BR Kick) on :30 resteach 250 as: 100 smooth, 100 strong, 50 fast
8x100 on :15 rest
1-3-5-7 dolphin kick w/board2-4-6-8 sculling, 1 breath per length
200 FR warm down
A beautiful sunny SWF morning. Did FR endurance maintainence, BR & Dolphin kicking, and sculling.
Swam w/ Dave, Dave, Bob and a couple others at HSA. Had a surreal swim experience today. We were about 3500 yards into the workout doing 11 100s on 1:20. I had just started descending my pace for the last 5. Suddenly, a ring goes off like from a phone in an old black and white movie. It literally sounds like it is coming from the center of my head. I look around for a phone and then realize I'm still in a swimming pool. The ring stops so I assume that I just heard something the wrong way or maybe the current song being played on the sound system has a phone ring it in. I got a grip back on my sanity and kept pushing forward. A few seconds later, it rings again... and again. It is clearly a telephone and it is coming from inside my head. Now I'm starting to think I'm still asleep and dreaming that I'm at swim practice. But for a dream, things seemed awfully real. And usually when I dream about swimming the people swimming with me typically aren't my teammates. So, then I theorize that maybe I'm swimming too hard and I'm having some sort of hallucination. Suddenly, the rings just quit. After the interval, Dave said he heard the same thing. He had stopped temporarily because he though something was going wrong. We look up to see the coach ending a conversation on her cell phone. Apparently, another coach had called her a few minutes prior to make sure she opened the pool up for the masters. Her ring tone was set to and old phone sound and somehow the acoustics of the Nat were projecting the sound straight into our heads. Bizarre but at least I know I'm not going crazy.
900 Warm up (6 x 100 Swim/50 kick)
12 x 100 Pull - 1:15 (Made 1:08-1:10, 1:05 on last 2)
11 x 100 IM - 1:30 (1:22-1:25)
11 x 100 Free - 1:20
* 1-6 Hold pace (1:15s)
* 7-11 Descend (1:13, 1:12, 1:10, 1:10, 1:10)
Couldn't seem to descend past 1:10s.
4 x 200 Kick w/ fins - 3:00
8 x 25 IM Order - :30
400 IM Easy cool down
500 mix up
2 x through
(RD 1 free, RD 2 breast)
2 x 100 @ 1:15, 1:40
4 x 25 sprint kick @ 1:15
75 swim @ 1:00, 1:20
2 x 25 drill @ 45
50 cruise @ 50, 1:00
2 x 25 sprint @ 45
25 EZ @ 45
2 x 25 @ 1:00 no breather
4 x 200 @ 3:30 cruise done as
-50 3 left arm, 3 right arm
-150 breathe on the "wrong" side
400 pull negative split
-first 200 1/5, second 200 1/3
4 x 50 @ 1:15 working on body position
-3 free strokes, 5 backstroke strokes
4 x 200 @ 2:00 backstroke negative split
Only five of us today! Five people with completely different skill levels. Plenty of rest so we could really go fast or work on some technique. One of the benefits of the small turnout is that we get lots of feedback and we can slow it down a little. Time for chores and then get our two girls ready for the Christmas parade. One dancing and one doing gymnastics in the parade. Thankfully I don't have make-up duty.
BTW, I thought I had pulled up the wrong website this morning. I like the new look but haven't had time to play with it much.