There's a disturbing pool temperature trend: Tuesday - 82, Wednesday - 84, Thursday - 86, Today - 89! We don't even have any noodlers. However, I suspect the scent of warm chlorinated water may attract them if this keeps up. So, the workout was a bit abbreviated. We took lots of breaks and didn't push too hard today.
400 Warm up
K1 = fastest kick, K2 = 2nd fastest kick, K3 = 3rd fastest kick, K4 = slowest kick
S1 = fastest stroke, S2 = 2nd fastest stroke, S3 = 3rd fastest stroke, S4 = slowest stroke
2 x 100 - 1:40 S1/K4
2 x 100 - 1:40 S2/K3
2 x 100 - 1:40 S3/K2
2 x 100 - 1:40 S4/K1
200 Free - 2:30
200 Free - 3:00
200 Free - 2:30
Made the first 2:30 but only got a few seconds recovery on 3:00 and then ran out of gas from there. Made 2:40.
2 x 100 - 1:45 S1/K4
2 x 100 - 1:45 S2/K3
2 x 100 - 1:45 S3/K2
2 x 100 - 1:45 S4/K1
Normally, this set calls for dropping the time to 1:35 but we were feeling a lot of heat at this point and opted for a few extra seconds.
3 x 200 - 3:00 Descend (2:50, 2:45, 2:40)
Called it a day after this.
100 Cool down
Holy cow... today was a lot of fly for me. I was actually really looking forward to today's workout... until I got into today's workout and realized how much I was looking forward to today's workout being done. To all you people who routinely swim large amounts of fly in practice, . As for me, I am convinced that I need to do more - and more often in order to be able to muscle through sets like this and drop racing time (especially on the 100 Fly). Here's what we did:
4 x 100 Fly Drill Cycle on 2:30
6 sets (did this set wearing fins):
- 1 x 50 Fly on 1:10
- 4 x 25 Fly on :40, 1>4
5 x 100 Kick on 2:00, mid 50 back dolphin kick
6 x 125 on 2:10 100 Free/25 Back
8 x 50 Free / Drill on 1:00
Total Yards - 3450
The 6 x 125 set was actually supposed to be 75 Free/50 Stroke, but when I turned at the 75 and tried to raise my arms for fly, I immediately knew that wasn't going to happen. Instead, I swam out the 25 as free, then flipped to my back to do the last 25. Since I could actually do backstroke - and fly was not working anymore - I finished all 6 like that.
As for the Free/Drill Cool-Down set, I was able to do a bit of stroke drills. I did 2 fly, 2 back, 2 free, and swam the last two 50s all free.
Whew! I was planning to have another Stroke-fest Saturday, but we'll have to see how my arms are doing in the morning. I am planning to take an alternate fast ladder, all freestyle workout that's pretty fun just in case the fly decides it's had better days. I would rather not swim fly than to swim it with bad form and risk injuring my shoulder. So... that's the plan anyway. I guess only time will tell what I actually end up doing. I only know this - it needs to be a 4000+ yards kind of day. My FLOG is still not happy with me - ever since the two-week taper for Y Nationals. By week's end for the last two weeks, I seem to get within 0.05 miles to "being on track", but then I take Sunday off and fall behind again. Oh well... I suppose it's only a matter of time before my FLOG and I are back to being happy with each other. One thing I know for sure - I need Sunday as my rest day!
That's it for now. Enjoy your weekend and Happy Mother's Day to all you moms out there. As for me, my youngest daughter is such a sweetie. She's been giving me drawings and letters all week to celebrate Mother's Day early because she'll be with her father this weekend and I won't actually see my girls on Mother's Day... bummer.... but they know I love them and I know they love me. That's all that matters....
Anyhoo... happy swimming!
I woke up early this morning & drove out to Monroe to do a little "fun Friday" workout with the masters team. I must've missed a memo, because only a half-dozen folks showed up so the coach put a pretty good workout on the board.
Solo Warm Up:
500 swim - every 4th length backstroke
6x50 Kick @ 1:00 alt. fr/fly/fr/br
8x25 Kick @ :30 12.5 sprint/12.5 EZ (alt. free/fly)
4x150 @ 2:15 Neg. split (1:45's)
200 fast @ 3:00 (2:16)
3x150 @ 2:15 Neg. split (1:45's)
200 fast @ 3:00 (2:15)
2x150 @ 2:15 Neg. split (1:46's)
200 fast @ 3:00 (2:14)
150 @ 2:15 Neg. split (1:47)
200 fast @ 3:00 (2:16)
8x50 @ 1:00 IMO 25k/25swim
8x25 @ :30 IMO
200 cool down
I was feeling pretty good on the negative split 150's. I had some nice smooth speed going during the first 75 and built from there. I thought I might end up cruising to about 1:50-1:55, so the mid 1:40's was a nice surprise.
The 'fast' 200's still aren't where I'd like them to be, but as I've mentioned to my teammates, I could've gone 2:10's and been talking about how I would've liked to go 2:05's. I'm happy with my progress - a couple months ago I was fighting to hit 2:20's.
I'm getting a chuckle out of my Speedo Endurance Jammers. The fabric is holding up very well, but the thread has gotten completely eaten away by the chlorine. They are literally falling apart at the seams. But I'm happy to say that I've had this pair for almost a year which is about twice as long as I've had any other pair of jammers. I'll keep wearing them as a drag suit for a while, too.
Updated May 6th, 2011 at 02:01 PM by larsoda
(missed using the work "kick" in a couple places...)
I had to swim inside again because one of the guards didn't show up, so they wouldn't let us go out until he got there. Since I started inside I just stayed there. I hope they get their together soon!
3 x 300/15sr
2) 50 swim build -50 kick - 50 drill
3) swim build with fins and paddles
- did 150 free, 150 back on all 3
9 x 100/1:45
1, 3, 7, 9 - stronger effort
Take HR after each swim
- all free; times on strong ones were 1:16-17 with HR = 138-150
- others were around 1:19-20 with HR = 1:26-1:38
4 x 200/10 - 15sr - steady moderate kicking
- did #1-2 flutter on belly w/ board and snorkel, 3:55, 3:45
- #3-4 flutter on back, 3:50 for both
12 x 50/1:00 Tempo with 2 - Beat Kick
- all free, ave 40
100 easy DAB and back
Total: 3300 y
I wrote this workout on the train the other day, because I wanted something to practice for this weekend when I'm swimming all the 100's and the 200 IM. It turns out the team really liked it! Even my lane-mate who's fast but doesn't like to break a sweat had me cursing myself for writing such tight intervals, which he stuck to religiously.
1000 warm up
2x100 on 1:40
4x25 fly rest :5
100 kick: 50 free / 50 no board
2x100 on 1:35
4x25 back rest :5
100 kick : 50 free / 50 no board
2x100 on 1:30
4x25 breast rest :5
100 kick: 50 free / 50 no board
2x100 on 1:25
4x25 free rest :5
100 kick: 50 free / 50 no board
200 warm down
I was pleased that I brought my 100's in under 1:30 with ease and time to rest each time. I'm working on not breathing into the turns, and I felt that gave me some great set-ups to streamline further. Also working on:
fly - keeping my feet in the water on the kick, recovery with thumbs down
back - faster arms! more rotation!
breast - keeping those hands in tight, thumbs under shoulders. Shortening up my glide to look less like a mom who doesn't want to get her hair wet.
Currently, I am SO TIRED, SO SORE. I have no idea how Saturday's going to go, it's a short meet, and there will be a lot of swimming. I do have one nemesis swimming all the same events as me (a guy who, at a swim meet earlier this winter, pushed off on the wrong side of the warm-down lane and hit me on the head so hard in the head that I had to scratch my 1000 because I got all nauseous and concussed.) I would really like to see him go down in a fair fight... But we'll see.
Thursday night I was bored so I decided to go down to the Y pool and swim a little. Probably another 1500 Yards or so. The highlight of the swim was a 100 Free AFAP in which I did a :54, from a push. Considering I went out in a :54 on my 200 Free at Nationals from a dive, I'd say I'm feeling much better with a little more training in me.
300 Free Pull
100 Kick on side
5 x 100 Free @ 1:25 (held 1:10s)
20 x 25 Fly @ :30 strong, (held :15/:16s)
200 IM Drill stretch out
At this point it was 5:45 in which the group all comes together to do drills/etc. together with the coach on deck instructing. I didn't feel like doing another set, so I decided to join them for a change. Here's what we did, which wasn't drills like I had thought:
4 x 25 w/ fins AFAP Kick @ :30
4 x swims @ 2:00 interval
--coach came by and gave each person a specific distance to be completed in the 2:00 interval...I was assigned 175s. The next longest distance behind me was only a 125. My first thought was Oh !! I tried to plead for the 150 distance but coach said HAHA!!
I ended up making:
#1 @ 1:51
#2 came in at 1:59
#3 skipped the first 50 and left :30 later -did 125 & came in with :10 rest
#4 came in at 1:56
Basically did a 700 in 8:00 (minus a 50)
50 EZ and out
We have the Apple Blossom festival this weekend in Wenatchee, and two parades in town this weekend, one is the "Classy Chassis" parade tonight (all the cool old cars come out of the garages tonight), and that is the reason our company is only running 5 hours for the two shifts today...so everyone can get home. I got off work at 11:30, and went back to the pool for a nice easy stretch out swim.
Friday afternoon at the Y:
200 Free Pull
400 IM Drill
400 Free EZ
3800 Yards for the Day
Updated May 6th, 2011 at 05:31 PM by jaadams1
Really pushed thru this set.
1000 Free broken 1,2,3,4,1,2,3,1,2,1
3x[1x200@4:00 Fly kick on back w/fins
....[2x100@2:00 Fly as 50 rt arm/50 lt arm w/fins
200 Free kick w/fins easy
3x200@:10R Free EASY
Total 3600 meters
I got a peek at jaadams1's workout this morning and wanted to give it a go, but I just couldn't squeeze a trip to the pool into the schedule today.
Why couldn't I fit a swim in? Because today the marathon training took priority.
Today was a 9 1/2 mile trail run at the Redmond Watershed that a friend recommended to me. I carpooled with her to the trailhead and she led me through the woods for 80 minutes. She's an outstanding runner and by the end she was pulling away and I was a little afeared of getting lost in the woods.
Back to the pool tomorrow -- I think I'll swim with the team.
Bikram Yoga, 90 minutes:
Went to the noon class. Unfortunately, my allergy-induced asthma was bothering me. It was somewhat hard to get through the standing series (and of course I hadn't been in 3 weeks). Had to sit out triangle pose to catch my breath.
Swim/SCY @ GMU:
My asthma doesn't usually bother me too much when I'm swimming, but it really did today. It's possible the poor air handling system at GMU made it worse than usual. The lack of oxygen seems to cause more cramps than usual too. Difficult practice for me, though it was a fun and well-designed one. I was able to sprint at least; the aerobic work was more difficult.
4 x 50
25 drill + 25 swim IM order
4 x 50 build
8 x through:
75 IM switch @ 1:30
25 fast shooter @ 1:00
-- I attempted two of these and desisted. Couldn't do them at all. Instead, I did fast backstroke kick on the surface.
50 stroke, 25 fast + 25 easy
-- I did 4 stroke and 4 free.
100 easy: 50 choice + 50 feet first scull
-- just did the scull to breath more.
6 x 125 free pull @ 1:50
-- I kick two of these with a board to get air. Skipped a 50 at some point.
6 x 75 kick w/board @ 1:30
1 & 4: first 25 fast
2 & 5: second 25 fast
3 & 6: third 25 fast
6 x 25 @ :45
-- alternate fast & easy
-- did 2 fast frees and cramped on last one
10 minutes hottub
Tough day of working out for me, but I wanted to do a double today. I'm leaving at the crack of dawn () to head to Dartmouth for the weekend. Plan to swim in my old pool on Saturday. Will take tomorrow off.
Updated May 6th, 2011 at 11:41 AM by The Fortress
4 X 100 1:45
2 X 150 2:30
2 X 100 kick 2:30
8 X 50 kick 1:20
1 X 100 easy swim
1 X 100 IM 2:00
1 X 100 stroke 2:00
1 X 100 free 2:00
Four times through
1 X 800
Pull or swim. Descend by 200's
WARM DOWN: 4 X 50 easy 1:00
Crazy crazy busy right now, but I have 5 minutes so here goes...
CONGRATS to everyone at Nationals! It was again inspiring to watch all those swims and broken records and people who are just out there doing it. At this time, I would like to state my intent to try to go to 2012, my last year to set some times in the 30-34 age group!
Last Sunday, I swam in the NYC Parks & Rec meet, and had 3 out of 4 personal bests. And one 1/100th off a PR...
200 free - 2:29.84 PR!
50 free - 32.27 PR!
50 fly - 44.26 (prev. PR is 44.25)
100 IM - 1:28.05 PR!
That 200 free was the most damn near perfect swim I've had to date. I was so happy during the whole meet, even that last 25 of the fly where I totally lost my form. What a well-run event in a great pool.
My parents & sister also came to watch, and side note, we had an awesome lunch of rice & beans at an Equadorian food truck in the park after the meet.
On Monday, Coach came back to work, and I returned to swimming with the FISH! It was great to be in a cold pool with other swimmers, although I forgot about how much one can get beat up in our really narrow lanes. On my first 25 of fly, I knocked my hand right into the laser-sharp lane lines and re-opened the cut on my hand that had had 6 weeks to heal. I wrote a previously-blogged workout for everyone.
This Saturday, I'm going to the Ballston Spa Spring Fling meet, with the claim to fame for giving awards to pentathlon swimmers. (Swim all the 50's, 100's or 200's.) I signed up for the 100's, which should be special considering how tired I am right now. (I hit the weights Tuesday and this morning). Also, I just checked out my competition - there's one other person in my age group, also doing all the 100's, and she's like 5 seconds faster than me on every race. So it looks like I'll be Miss 2nd place unless I pull something out of nowhere. This will be one of those "finishing was the real reward" kind of meets, I suppose.
Lunch break over, so happy swims, all!
I don't think that there is anyone I regularly swim with who enjoys kick sets more than I do. I absolutely love them; I have ever since I first put on fins just under two years ago. That being said, I don't know that anyone I regularly swim with works as hard on kick sets.... I was really looking forward to today's workout because of the kick set at the end. Here's what we did:
10 x 50 Fist Drill/Free Swim by 25 on 1:00
1 x 100 Free on 1:40
1 x 200 Free on 3:20
1 x 300 Free on 5:00
1 x 400 Free on 7:00 (did in 5:57 )
1 x 300 Pull on 5:00 Faster
1 x 200 Pull on 3:20
1 x 100 Pull on 1:40
***Now for the fun part!***
1 x 50 Kick on 1:00 (did free w/ board)
1 x 100 Kick on 2:00 (did sdk w/ board)
1 x 150 Kick on 3:00 (did free/sdk/free)
1 x 150 Kick Faster on 3:00 (did back, sdk, back)
1 x 100 Kick Faster on 2:00 (did back sdk)
1 x 50 Kick Faster on 1:00 (did back)
Total Yards - 3600
The kick set was a blast! I really pushed myself, my stomach muscles were screaming by the end, and I had plenty of time in between kicks to rest so I could really push the next kick. YAY! I love Kick-fest days!
The workout actually moved along pretty quickly and I ended up doing an extra 100 cool-down before getting out (and I still got out about 5 minutes early). I was pretty happy with the first set - especially going under 6 min for the 400. That may not sound fast to anyone else, but it was pretty good for me to maintain a 1:30 pace for all 400 yards. I have just recently been starting to hold repeat 100s on a 1:30 interval, but my endurance is somewhat lacking and maintaining a "good" pace steadily has been a challenge since I started almost two years ago. The odd thing is that I used to run half-marathons - and now endurance is my issue? Huh, some things just don't make sense, but I am definitely a sprinter for swimming.
Tomorrow is another happy Fly day and I'm looking forward to it. After work today, though, I still have a dryland workout to do and we'll see what the training camp puts me through today. While I have a lot of fun doing the quarterback drills, well, let's just say that Payton's job is safe! Now, if only Payton could get back to doing his job - let the NFL lockout end!
Anyway, if you're headed to the pool today, happy swimming to you!
I had to swim inside this morning. The lifeguards were a bunch of sissies and didn't want to go out in the cold (it was 34).
300 swim free and back
- did 1 arm and fist swim free and back
3 x 100/1:40 build
- all free around 1:20
4 x 50/1:00 desc
Swim following 3X:
6 x 25/45 fast - focus on perfect streamline every time
1 x 50/1:10 smooth
- did round 1 free, round 2 back, round 3 fly
Quick Kick Set:
6 x 50/2:00 AFAP
- kicked 1-3 on belly with board, went 50-48-50
- 4-6 on back, went 48-48-50
Quick Recovery Set (200)
50 swim - 50 scull - 50 drill - 50 swim
Pull Set Back
8 x 50/10sr pull Back with fins and catch paddles
- I'm about 5 sec/50 slower when I pull, was doing 45-50 on these
Swim Set #2 Back or Free
16 x 12.5/30 - work on spinning stroke on breakout and no breath finish
- alternated back and free until last 4 then did fly and free
Total: 2900 yards
300 Free Pull
200 Fly Drill
3 Rounds of:
1 x 200 Free (3:00/2:45/2:30 by round)
2 x 100 Free (1:30/1:25/1:20)
4 x 50 Free (:50/:45/:40)
1:00 rest after each round
I was holding roughly 1:05 base per 100 throughout the entire set, so it wasn't too easy.
If I didn't have the others with me, and about 10 more minutes available I would've gone for Round 4, which would have been really fun intervals (2:15/1:15/:35)
100 Back EZ
Basic, but a fun set. I had a good group of 4 in the lane to swim this with too, which was a big change for me. I'm usually doing my sets solo, or having to fight with other who want to jump in late and "warmup" forever. I felt really good today.
Lights came back on almost exactly 7 days after they went off. Kids immediately beelined it for the tv. They instantly reverted to their power on routines. Hopefully they appreciate modern technology a bit more now that it has been taken away from them for a week. Probably not.
Roger said I'm not getting a good catch on my free and fly. Did some catch up drills and tried to extend a little further on my fly stroke. Catch up is horribly awkward for me but I trust it will improve my speed in the long run. We went through two similar main sets today. Fatigue set in for the second set. Good overall workout.
400 Warm up
4 x 100 - 1:30 1st 25 fly
3 x 100 - 1:20
4 x 100 - 1:45 50 Kick/50 Free
3 x 100 - 1:20
4 x 100 - 1:30 (25/50/75/100 fly)
Made 25 and 50 fly. Fell behind on 75 but I did finish the set. Usually, I go 0/25/50/100 so this was a bit of extra effort today.
4 x 100 - 1:45 IM
3 x 100 - 1:20
4 x 100 - 1:45 (25/50/75/100 Kick)
3 x 100 - 1:20
4 x 100 - 1:15
100 Cool down
Yes I did Breaststroke today and I am not even planning to swim it any time soon.
10x100@1:45 Free first 2 were in 1:45 just couldn't get moving
500 Breast kick w/brfins
10x50@1:00 Breast pull w/fins
10x50@1:00 odds Breast evens Free
500 Free every 3rd 25 Breast kick
Total 3000 yards
Swimming's been going fine lately!
It's been a crazy busy spring; I figure 3 more weeks and It will settle down a bit!
Yesterday I taught an all-day SPARK Training session for 49 teachers from all over the mid-west. The training was great but it left me with one of those visual flashing blob head-aches! I took 3 aleve tabs, ate 2 cookies (snickerdoodle and chocolate chunk), and finally downed a bag of Ruffles (have ridges) potato chips in an effort to feel well enough to go to swim practice. The food didn't help much but the swimming did improve the situation to a tolerable level.
Today was ACES day at my school, a big outdoor gym class for 745 kids all at the same time! The rain managed to finally stop and allowed us a great day in the sunshine!
After school I attempted to swim at the monon but the entire facility was closed for some mysterious reason! Booooo! I needed an honest, hard swim but had to settle for a 40 minute jog and "core synergistics." There's always tomorrow!
Very disgruntled to say that I am sick again. I'm not sure if its all the pediatrics, or if it's going out to Utah for 3 days (and it snowed!!) and then back to allergy ridden Tallahassee that has done me in. Or the plane - lots of germs on planes. Anyways, I'm coughing, asthmatic and have a runny nose again. Didn't stop me from swimming though, as I knew swimming would only make me feel better - not so aware of the drippy nose when I'm under water!!
3 times through:
200 free on 3:00
100 back of 1:50
2 x 50 fly on 1:00 (tried these w/out fins, HAD to put the zoomers on)
6 x 100 kick on 2:15
2 X 200 IM
2 x 150 pull
2 x 100 back/breast
2 x 50 choice
(I had to get out after the first 100 back/breast)
Total for me: 4200 LCM
That darn Sealy is gonna drive me crazy - I know I should be faster than her - I used to be faster, but she's been with ATAC longer - and I am determined to get back ahead of her by the end of the summer. I don't think she cares, since she's really into Triathalons, but for those of us who only have one real sport, it is important to dominate in that one sport. That is ridiculous, of course, as I have a whole pool of 18 and unders who are waaaay faster than me!!
Updated May 4th, 2011 at 07:16 PM by Celestial
My SCY season consisted of 8 meets including Nats. Of those were two state championships (Iowa and Illinois) and several smaller (yet equally exciting!) meets.
I'd really like to explicitly look at my 500 free times from the start til the end of the season:
My first 500 of 2011: 1/15/2011 Danville
Splits: N/A (Avg: 43.9)
After a lot of coaching and learning, I managed to pull this off at the Illinois State Meet.
Best 500 of 2011: 4/7/2011 (ILMSA Champs)
Splits: 34.70, 40.11, 41.99, 41.26, 40.79, 41.49, 42.07, 41.89, 42.14, 39.98
So I'm pretty happy with how my swimming has turned out! I'm not really sure how it all happened - but like magic I managed to start swimming way faster over these past couple months.
I also swam the same race during nats... I did not swim it nearly as well, mostly due to fatigue and frustration from the days before. (We'll talk about that in a minute)
Nats Time: 6:52.88
Splits: 35.01, 40.18, 42.26, 43.04, 42.03, 43.28, 41.78, 42.57, 41.95, 40.78
Not a terrible job, but I could do SIGNIFICANTLY better in the future.
So I've also had an attitude adjustment in my swimming and in my training. My first adjustment came after my 200 free at nationals. Due to the fact that I was not swimming smart (lets just put it that way) I missed my wall at the 75 and killed my momentum for the race. It was a bad race for me and one that I wanted to do especially well in. Well - long story short, I can't go back and swim it again. That's just how it is. So instead, I'll just make it up with a vengeance the next time I swim it in a meet.
In terms of training, I had the time to look at this article. Mr. Crippen's philosophy on his training and his mindset on pushing oneself to the absolute brink is not something I've never thought about before. However I've never truly been inspired to put myself up to it until after reading this. I don't ever plan or even want to be compared to Fran, but perhaps - just perhaps I can teach myself to become even a millionth of the athlete that he was.
Thanks for reading! Hopefully I'll be able to post more this summer! I have quite the line up planned:
2 Open Water Swims (Swim Across America and Big Shoulders)
2 Triathlons (Wauconda Sprint Triathlon and the Bangs Lake Triathlon)
2 Long Course Meets (Badger State Games and Indy SwimFit Firecracker)
Muddy Buddy Chicago
and at least 1 half marathon (not sure when or where)
2 X 200 3:30
2 X 150 2:40
3 X 100 1:40
4 X 200 3:30
2 X 50 moderate 1:00
3 X 200 3:30
4 X 50 build 1:00
2 X 200 3:30
6 X 50 fast 1:15
1 X 200 fast -
1 X 100 easy -
5 X 100 kick 2:15
WARM DOWN: 4 X 50 easy 1:00