The muscles in my back got a great workout and I can really feel it now. Started getting tired on the last set of 200's but just muscled my way thru. Wish I had the ankle flexability fo Chris Stevenson. Oh well at my age that won't happen but I can get better than I am.
500 Free keep it long and loose
2x200 Back Kick w/fins
100 Back w/fins under water recovery 50 rt arm/50 lt arm
5x100 @ 2:00 Back with Paddles held 1:52's
400 IM Drill
100 Free EZ
5x100 @ 2:00 kick w/fins held 1:40's
5x200 @ 3:30 Free w/paddles and bouy #1,2,3 descend went 3:07, 3:06 and 2:59 #4&5 Recovery
200 EZ Free Drill
Total 3700 meters
Between Floswimmings coverage and USMS posted heat sheets I was able to follow a few forumites here at The Nats in Clovis. Very inspiring.
Just a handfull of us, squeezed between the USA age-groupers and the disco water-hoppers...
Warm - 350
9x50 K (ez, med, sprint)x3 1:30
9x50 FR (ez, med, sprint) x3 1:00
500 FR Hypoxic (normal, every 3rd, 4th, 5th) x5
6x50 sprint from blocks (25 all out turn, then ez)
Well one things for sure, on these blogs we have everything from top-of the-line National swimmers to regional slow pokes like me!
Had a great time at nats
Central California was hot and super sunny, many people had sunburns, it was important to stay in the shade, keep covered, cool, & hydrated. I wore a hat and a long sleeve Tshirt most of the time.
Several of my teammates had great swims like,
Tyler's 50.18 100 fl, Mike's 50.8 100 fl, Brad's 47.2 100 fr, Todd Bartee's 100 & 200 IM, Max's 100 fr, david Guthrie's 100 & 200 breast,
got to visit with Ahelee, Rob Butcher, Rowdy, Roque, Matt, Nancy, Vlad, Chris, Keith, Jim M, Sean McGrath, Mike Ellison& many other excellent swimmers.
The meet was well run, I wish they would have changed the relay submission deadline to 10 am on Friday. They did a great job with individual envelopes for awards
Nice facility. My biggest nit with the facility were the walls opposite from the starting end, they were slick tile on the front and backside. I'm sure several swimmers had issues with their feet & hands slipping on turns.
here's real time results
Friday May 8th 2009
Scott Carpenter went 23.37
best time this season is 53.3
wore b70 legs
had trouble swimming backstroke outdoors
slipped on 3rd turn
Sat May 09 2009
went 51.80 earlier this season
Event 31 Men 45+ 200 Yard Medley Relay
1) Rasmussen, Anders M45 24.96
2) Guthrie, David M48 51.27 (26.31)
3) Stinchcombe, Maxwell M52 1:15.51 (24.24)
4) Smiley, Jon M47 1:38.90 (23.39)
Sun May 10th
Event 37 Men 45-49 100 Yard IM
split it 24.57 29.27
25 splits 10.63 13.7 15.76 13.23
2 Fowler, Jamie 49 NOVA went split it 54.21 24.10 30.11
Interview after IM
Event 43 Men 45-49 50 Yard Backstroke
2nd Fowler, Jamie 49 NOVA 25.15
Event 45 Mixed 45+ 200 Yard Freestyle Relay
1) Rasmussen, Anders M45 22.46
2) Hughes, Mary W50 48.72 26.26
3) Plevich, Beth W47 1:14.96 26.24
4) Stinchcombe, Maxwell M52 1:37.07 22.11
Updated May 12th, 2009 at 12:22 AM by ande
Woke up today and felt dreadful. Not sure if (1) I'm coming down with something, (2) I'm worn out from my 6 mile run in the bright sunshine yesterday, (3) stayed up waaaay too late, or (4) all of the above. Only did a recovery swim, which shouldn't be necessary after taking the weekend off swimming. It gives me some pause about trying to ramp up the running ... Over the winter, I wasn't running much -- just swimming and lifting (+occasional spin). I'm wonder if I can really fit much running in if I'm swimming (and doing more aerobic work) and still lifting heavy. I don't want my swims to become recovery for the runs. Well, just something to think about.
I was chatting with Paul Smith about LC. He said he gets worn down if he swims LC more than 2x a week. I have been contemplating 2-3. More to mull over.
Got this JMiller set in: It was total garbage yards aerobic work (though the set itself is good). I couldn't put in much of an effort today and even stopped early.
700 variety warm up
4 x 100 @ 1:30 backstroke kick w/fins, 10-8-8-8 SDKs off each wall
6 x 50 @ 1:00 25 fly/25 back
(tried to descend 1-3, 4-6, not much success)
4 x 100 @ 1:30 dolphin kick w/board & MF
6 x 50 BR @ 1:00
4 x 100 @ 1:30 dolphin kick on back w/MF
Had my 8 year old with me. Swam another 500 or so with her, trying to teach her the evil kick. She liked doing backstroke starts a lot more!
Edit: Did 40 minutes of RC exercises and stretching tonight.
Updated May 11th, 2009 at 10:06 PM by The Fortress
Water had to be 84 degrees today...disgusting!
5 x 100 W/U
12 x 25 K no fins :45 3xm, 1xf x 3
5 x 200 3:45 progressive descend by 50
3:00, 2:55, 2:55, 2:50, 2:45
Tried to do
10 x 50 FLY 2:00
Got 5 in thought my form was slipping too much and dolphin kicked with fins on my back for the next 5.
3 x 100 backstroke kick.
2 x 100 Snorkel
2 x 50 Paddle
2 x 50 Swim
Chins (1:00) 10, 8, 6.
Pulls (1:00) 5,5,5.
Swim with weights incline/decline
11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa "This is My Last Practice" Morton!
8x50 on 1:00 - 12.5 shoulder tap drill/12.5 swim/12.5 shoulder tap/12.5 swim
100 kick - 25 easy/25 fast
8x50 free on :50 - descend 1-4 and 5-8
8x3/4 free fast on :40 - work a big kick and good breakouts
100 all out free on 2:15 - I went 1:14 high and 1:15 high
100 easy free on 2:00
16x25 on :25 - try to relax and stay long - coach tried to get me to fix my left arm pull - she says it's too wide - I will have trouble with my wife as my coach even though I know she knows what she's talking about - we just communicate differently when I'm in the pool
100 easy - 50 free/50 back
Notes: My 100 free time keeps slowly dropping in practice. Today's was my fastest yet and it was after we had already done some 3/4 sprints.
I am so glad I journeyed to Durham this past weekend to learn from one of the masters of Masters.
DAMA (Durham Area Masters) invited me to join their workout Friday night before the seminar. Am I glad I did. Karlyn, in a lively colored suit was there in the pool with a group of swimmers working on relay drills the night before the actual seminar. It was the end of practice and they all looked like they were having fun. Then came the opportunity of a life time for me. She scooted into the empty lane I was in, gently took me by my shoulders and told me to lie flat in the water. She told me to pretend I was paddling a surfboard. Something about that rang so true to this beach blanket bingo baby. I imagined myself back as a teenager at the Jersey Shore paddling my boyfriend's board.
She instructed me to paddle forward. I started to envision the waves coming at me that I had to get over. Woosh! I felt my upper body strength get into gear. I knew I had come to the right place to study swimming faster and with more ease.
The next day was spent with a group doing drills feeling the difference between various stroke syles and learning what works. What can I say...I like her style!
We worked on catch and release theory, and relaxed ankles instead of pointed toes.
Now I plan on seeing if I can take what I learned and see improvement. Today in practice I was able to not fall back into my old habit...but it takes energy to learn something new. I was certainly not any slower...so does this mean I can only get faster as I get more comfortable? I am going to use the video she has. I really like this so far!
Updated May 11th, 2009 at 01:17 PM by flippergirl
It was nice being at the aquatics center in the cold pool today. And to top it off it was Long Course today!
500 Free every 3rd lap back
800 IM Kick w/fins did fly bk fr then br
2x200 @ 4:00 IM
10x50 @ 1:00 Fly w/fins this was on purpose to scare off some swimmers trying to get in my lane. Held 50's. Once Martha showed up she joined me and I can swim around her without hitting her.
300 kick with fins EZ recovery
5x100 @ 1:45 Free w/paddles & bouy went 1:32, 1:35, 1:33, 1:33, 1:35
500 Free every 3rd lap back
Total 3500 yards
When these guys start looking at joining me I just put on the fins and fly. I love scaring them off! Most of them are just thrashing in the water any way.
Finally, a sunny day in central Indiana!
I bought more landscaping stuff and worked in the yard till noon, then off to Fishers HS for a workout!
Only 5 NASTI'S in attendance today. Had a whole lane to myself. Here's the workout!
1) 500 Free swim, bi-lateral breath
2) 5 X 100 Free on 2:00
3) 10 X 50 Free on 1:00 (sdk off wall)
4) 100 pull Free w/buoy and paddles
5) 200 pull Free w/buoy and paddles
6) 300 pull Free w/buoy and paddles
7) 400 pull Free w/buoy and paddles
8) 50 Free moderate (10 sec rest)
9) 100 free hard (15 sec rest)
10) 150 free moderate (20 sec rest)
11) 200 Free hard (30 sec rest)
12) 150 Free moderate (20 sec rest)
13) 200 free hard (30 sec rest)
14) 150 Free moderate (20 sec rest)
15) 100 Free hard (15 sec rest)
16) 50 Free moderate
17) 100 back cruise smooth
18) 100 dolfin on back w/ arms up
3,850 meters (strange workout I borrowed from gigi but I messed it up somehow and this is what I ended up with)
My 3 kids cooked dinner down at Lindsay's house.
Great food! Messed around there awhile then went home and walked the dog.
I'm going to check out the real-time results for Nats today then turn it in!
Today, I got up early (8:30 a.m.), drank coffee (3 cups), ate yogurt (two cartons of "whips"), and drove my Honda Metropolitan Scooter to the Y to play tennis for the first time of the season.
Bill and I played against our long-time whipping-boy/nemeses, John and Rick.
The were ahead the first set 5-1. We crawled back to 5-2, then 5-4, then they won 6-4.
We won the second set 6-0.
They won the third set 6-4, I think.
I didn't have any Kleenex, so the twin faucets that are my swine-like nostrils leaked steadily throughout two hours of gusty 51 degree blasts of wind. I had to repeatedly use that utterly revolting maneuver wherein one, well, it's disgusting. But it was evidently not disgusting enough, at least in a distracting way, to throw our nemeses off their game.
I had planned to go swimming afterward. The Y pool was not yet open, alas, after this season introductory match, so I went home, took a shower, turned on HBO's The Invasion, and slept.
When I awoke, I had a sense even from sleeping through it that this movie was terrible, and not even Nicole Kidman's cupcake-like sweater stuffers were sufficient to maintain my conscious attention.
I turned the TV to golf, watched Tiger Woods and that cancelled Czech guy tee off, then dozed back to sleep.
I slept through most of the day and am now ready to take my sleeping pill and Nyquil and resume my bivouac in the bosom of nod.
Lordy, the Nadir's suction is strong, and I am doing my best to extricate my fatty new corpus from its gravitational pull, but...
Oh, I got word yesterday from the IRS.
They say I owe about $6900 in tax and interest for 2006, the vast majority of it social security and medicare tax, as if I am not already contributing enough money to the medical industrial health care conglomerate complex.
The accountant will then have to file an amended 2006 state return, amended returns of both state and federal tax for 2007, and then ditto for the still unfiled 2008.
In an odd way, this might help my quest to escape torpor because very soon I will not have enough money to buy savory foodstuffs or cable TV but rather be forced into squirrelling and mushrooming in the woods surrounding my Appalachian estate.
Bill S did good again--a 53.4? in the 100 free, and I am pretty sure another fantastic showing in the women's relay, if they had one.
Okay, nuff said for tonight. Penury and privation and the easiest kind of diet of all begin tomorrow.
I am a fatboy now, but thinning soon.
Took advantage of the pampering by my husband and son today and opted to take a two hour nap. By the time I woke up, the gym was closed, so went out for a quick run in my neighborhood.
Warmed up for 1 mile at 10:10, ran second mile in 7:07, and then jogged the last mile in 10:30. I turn 43 two weeks from this Tuesday, so I plan to challenge myself with a run of some distance that day to see where I am. I'm thinking of either doing a mile run at the track or a 3 mile all-out run.
Followed the run by a core workout consisting of the following:
1 x 25 crunches with 10 lb. med ball
1 x 20 push-ups
1 x 25 crunches with med ball
1 x 15 push-ups
1 x 25 crunches with med ball
1 x 10 push-ups
1 x 25 crunches with med ball
1 x 5 push-ups
2 x 50 bicycle crunches
2 x 50 good morning darlings
Updated May 12th, 2009 at 02:05 PM by elise526
Happy Mother's Day to all mommy forumites, bloggers and lurkers!
I took the day off yesterday. I was fully booked with soccer, a regatta and dinner with friends. Saturday is my usual rest day anyway.
Today, I slept in, was pampered a bit and then went on a 6 mile trail run. I drove to a relatively easy trail so I wouldn't be a muddy billy goat. It was a gorgeous day for running -- bright sunshine, no humidity and 70s.
I'll get back to the pool tomorrow. I'm having a great time following SCY Nationals this weekend. Lots of very fast swimming!
I looked very quickly at the event rankings from last year to this year in 50 free, 50 back and 50 fly. (I realize they're not final yet, and more times will be added.) I noticed that there was a .3 drop in the 50 back (30.5) and 50 free (25.6) to make Top Ten. But there was a +.1 increase in the 50 fly. This does cause me to wonder, as I've mused, whether the B70 does not help as much in fly. I haven't looked at breaststroke yet, but I would wager that there is even more than a .3 drop there. Last year, my time of 34.1 from Zones would have been #7; this year that time won't make top ten.
Updated May 11th, 2009 at 12:57 AM by The Fortress
Friday night.... 1 hour practice. I swam it with bec and she kicked my butt, i am starting to feel sharp again though.
Saturday: MC day 8
Did a 90 minute yoga class in the morning... my back and hammys are tight. lots of handstand stuff.
Met terry and willie at the m!nnew@sk@
parking lot and rode our mtn bikes to lake @wo$ting. this was my first swim in the lake this year (willie and terry have been getting in for a couple of weeks already) we swam for 45 minutes... water temp - 54 degrees. i shivered for about 15 minutes, sipped some rooibos tea and suited up for the ride back to the cars. my rear tire was rubbing and w and t pulled away easily.
i decided to break the cleanse diet with dinner at 36 main. i'm feeling light and caffeine free (for now) so a night out with a few friends seemed like a good idea.
sunday: swam with the fast girls http://www.wassnertwins.com/Site/home.html
it was fun, and they keep me honest (and gasping during the very short rest intervals)
800 warm up
1000 fr rest 30
2 x 500 fr on about 6:30
5 x 200 fr on 2:30
10 x 100 on 1:20
3 x (25 fl 75 fr)
3 x (25 bk 75 fr)
3 x (25 br 25 fr)
1 x fr
20 x 50 on :40
10 x 25 alt easy back fast fly on :30
250 cool down
I planted more flowers and grubbed out the rest of the yard. Things are coming together and starting to look good!
Our home pool is shut down for some type of repair so we swam at Fishers High School-Long Course Meters.
Here's what I did today:
1) 500 Freestyle swim and sd every turn. rest :30
2) 5 X 100 Free on 2:00 interval decline time
3) 400 Freestyle swim-concentrate on kicking rest :30
4) 4 X 100 Freestyle on 2:00 paddles.
5) 300 freestyle swim rest :20
6) 6 X 50 Freestyle on 1:00 decline time
7) 200 freestyle rest :20
8) 200 IM rest :20
9) 100 Freestyle
10) 2 X 50 Freestyle w/fins on :50
11) 200 backstroke moderate swim
12) 100 backstroke cool-down
I love swimming in this pool. The lanes are wide, the temperature is perfect, and the water is the color of the Mediterranean Ocean...nirvana she said!
Bill and me continue to swim well via our B70. Today's results:
Event 23 Men 45-49 50 Yard Freestyle
NATL: N 21.10 5/4/2008 JOHN SMITH
Name Age Team Seed Finals
1 Rasmussen, Anders 45 TXLA 21.43 21.76
2 Carpenter, Scott 45 JAM 22.50 21.78
25 Hagen, Robert 49 UNAT 23.88 24.14
27 Sumerfield, Bill 48 OREG 24.07 24.28
Event 25 Men 45-49 100 Yard Breaststroke
NATL: N 59.19 5/14/2006 JON BLANK
Name Age Team Seed Finals
1 Guthrie, David 48 TXLA 59.26 58.51N
27.85 58.51 (30.66)
2 Corbeau, James 45 OREG 1:00.00 58.77N
27.40 58.77 (31.37)
13 Sumerfield, Bill 48 OREG 1:11.09 1:08.05
31.86 1:08.05 (36.19)
Event 31 Men 45+ 200 Yard Medley Relay
NATL: N 1:39.69 5/22/2005 COLORADO
P SMITH, S WATERBURY, J LILLEY, R ABRAHAMS
Team Seed Finals
1 TXLA 'A' 1:39.99 1:38.90N
1) Rasmussen, Anders M45 2) Guthrie, David M48
3) Stinchcombe, Maxwell M52 4) Smiley, Jon M47
24.96 51.27 (26.31)
1:15.51 (24.24) 1:38.90 (23.39)
4 OREG 'A' 1:46.40 1:44.29
1) Washburne, Brent M47 2) Corbeau, James M45
3) Hathaway, David M48 4) Sumerfield, Bill M48
28.34 54.74 (26.40)
Event 32 Women 18+ 200 Yard Medley Relay
NATL: N 1:49.10 5/20/2001 SIERRA NEVADA
SARA SCHWEITZER, SHARON WEISS, LIMIN LIU, MAY OOI
Team Seed Finals
1 WCM 'A' 1:53.00 1:51.81
1) Duggan, Karen W38 2) Tukua, Rebecca W26
3) Streumpf, Mary W22 4) Kiyama, Lindsay W22
30.25 1:02.81 (32.56)
1:28.63 (25.82) 1:51.81 (23.18)
6 OREG 'A' 2:06.70 2:02.80
1) Senkier, Kristine W39 2) Sumerfield, Bill M48
3) Willia, Briana W22 4) Pryor, Evelyn W32
29.46 1:03.82 (34.36)
1:32.29 (28.47) 2:02.80 (30.51)
Congratulations Bill on another set of fast ones and another "fast one."
And congratulations, as well, to the variety of USMS posters whose names also showed up in the above highlighted race results.
As for the other part of the B70 machine, me, I went to pump low weight Nautilus equipment today--this for the second time in three days.
I don't think of it as pumping iron exactly, more like the Jello Whip-'n-Chill equivalent of iron, which I suppose would be metal with lots and lots of air injected into the matrix structure.
Today, the cumulative poundage pumped by me was approximately 33,000 lb.
In terms of the nadir, and my emergence from it, I am hoping that this will prove somewhat like the economy.
Just as the economy is allegedly on the mend, even though we continue to lose jobs, the rate at which we are losing jobs is slowing down. And the economists tell us that jobs are following indicator of economic upturns.
And so it is with the end of my nadir and the approach of the next zenith to come. I am still getting fatter and weaker, but the rate at which I am getting fatter and weaker is slowing. Fatness and weakness are following indicators of upturns in nadirs.
Point B: I read somewhere that it takes 28 repetitions of a certain behavior to make this into a habit. I think I read this in a book entitled, "How to get your little carnivore to eat brocoli." But I am pretty sure it applies to other human behaviors, too.
In this spirit, I have only 26 more visits to the Nautilus torture chamber of fatness and weakness abatement before such visits become habitual.
Ditto for sex. At the risk of boasting here, I have now had this four times in my life. Only 24 more times, and (unnatural as it still feels) it may become a habit, too, like eating brocoli has for my Vegan pugs!
The water at the Y was 90 degrees, felt like a boiled lobster and yet.... What a shocker.... When the noodlers complain the water is too hot you know its TOO HOT!
The first part of this was with the kids age 10-13.
200 Free EZ
200 Free EZ
100 Free EZ
12x25 Fly drills w/fins
12x25 Back drills w/fins
They couldn't take any more after this and these were not even fast.
Now I am on my own for the rest of this.
5x200 @ 3:30 Free w/paddles & bouy did not push these and yet went 2:49, 2:45, 2:42, 2:38, 2:32 If someone can explain how I could hold these times is 90 degree water I would love an explaination.
400 easy 1/2 drill 1/2 kick
Total 2500 yards and 1 lobster later...
Ran 9.3 miles on a trail today. This is the longest run I have done since August 24, 2003. Ran with another masters swimmer at about a 10 minute per mile pace.
The last mile, I really picked up the pace and when we were done, I felt like I could have kept going. Fifteen minutes later, I had this feeling of being on top of the world. I drove by to say hello to some fellow bikers who meet out at a track and was almost tempted to get out and run some more on the track. I realized I had the ol' runner's high that feels great, but can really get one in trouble.
I can see why it is so easy to get injured in running because if you run long enough, the endorphins kick in and you will just want to keep doing more, even if your body is not ready for it. I learned the hard way 9 years ago when I ended up with a stress fracture in the femoral neck and had to be on crutches for 5 weeks. Even though I have orthotics and good shoes to correct the problem that caused the stress fracture, I don't want to go down that road again. So, I'll enjoy the wonderful feeling I have for the rest of the afternoon and tomorrow will see if my endorphins carried me too far.
I'm curious to hear if other master swimmers who run get the same kind of endorphin feeling when they swim as they do when they run. I can remember in college that once every blue moon, I might get the same high after a really hard 200 fly set. Trying to remember if I felt this way after the one hour swim I did back in 2002. I do remember I felt kind of reved up after the swim, but didn't have a relaxed feeling to go along with it. Actually, I remember that after the one hour swim, my vision was blurry for about 10 minutes. I kind of wonder if this is normal after looking at the bottom of the pool for an hour through goggles or if I really pushed myself way too hard.
Good luck to all bloggers at Nationals!
Updated May 10th, 2009 at 07:14 PM by elise526
Updates on the magnificent Nationals Performance that is Jim-Bill Thornton-Sumerfield, B.S., eventy & Zonesman.
In Clovis, California, the B70 suit that electrified the crowds at the Colonies Zones Championships two weeks ago has filled itself with another husk-occupant and continues to do Jim-Bill Thornton-Sumerfield extremely proud.
Times so far in the brutally difficult 45-49 age group:
Event 9 Men 45-49 200 Yard Freestyle
24 Sumerfield, Bill 48 OREG OREG 2:00.68 1:59.40
27.69 57.73 (30.04)
Event 13 Men 45-49 200 Yard Breaststroke
12 Sumerfield, Bill 48 OREG 2:45.00 2:32.22
34.23 1:13.83 (39.60)
Event 15 Mixed 18+ 200 Yard Medley Relay
9 OREG 'A' 1:54.00 1:53.64
1) Kuykendall, Jeff M39 2) Sumerfield, Bill 48 OREG 3) Willia, Briana W22 4) Senkier, Kristine W39
29.61 1:00.03 (30.42)
1:28.72 (28.69) 1:53.64 (24.92)
Event 17 Men 45+ 200 Yard Freestyle Relay
5 OREG 'A' 1:37.00 1:34.03
1) Fristoe, Tom M49 2) Allender, Patrick M50
3) Washburne, Brent M47 4) Sumerfield, Bill 48 OREG 23.50 47.41 (23.91)
1:10.26 (22.85) 1:34.03 (23.77)
Event 18 Women 18+ 200 Yard Freestyle Relay
4 OREG 'A' 1:48.14 1:46.10
1) Gustafson, Aubree W28 2) Sumerfield, Bill 48 OREG 3) Caswell, MJ W48 4) Willia, Briana W22
27.23 52.22 (24.99)
Fantastic swimming Bill, and I hope the officials don't catch the "fast one" you pulled, but thanks again to the B70 for adding a new level of illegality to the sport of swimming!
First day of competition at SCY Nationals.
300 easy back and free
4 x 50 kick on back alternating flutter and dolphin by 25's
4 x 50 drill
4 x 50 drill 25/build 25
6 x 25 from mid pool, odds hard into the wall, evens hard off the wall
4 x 25 sprint from blocks, 2 fly, 2 back
400 easy back and free
50 fly: Went :29.86 This equaled personal best set in Federal way 2 years ago. It was a good swim though I was a bit slow off the blocks. Nailed the turn and swam an excellent 2nd 25.
250 yard cool down swim.
100 back: went 1:11.34, not my best but I think it's the 2nd fastest I've done. I crashed into the lane line 3 times, swam from one side to the other and did everything else wrong that I could possibly do. Split 35.18/36.16. That's the only good thing about the race.
swam about 1000 cool down
Total yards: 2950
I ended up taking Wednesday and Thursday off. My throat, ears, and head hurt and I was at work for 12 and 13 hours respectively. I made the right choice and felt good today.
Today was my student teacher's last day. I'm on my own the last 3 weeks! Truthfully it is hard to turn your classes over to someone else (he was even good!). You just have to stay back in the shadows, let them make their mistakes (and victory's), then debrief them afterwards and hope to lead them to self-realize what they should or could have done better. It is sort of a passive-aggressive teaching method I guess.
I did a solo swim at LA Fitness. This was a slightly modified (xtra long warm-up) version of the workout coach jeff posted last night:
1) 1,000 free swim warm-up, lite and rhythmic!
2) 12 X 25 fast kick on :30 w/zoomers? (4 dolphin on back/ 4 flutter alternate sides each 6 beats/ 4 flutter on back) I get out of breath lots more from kicking than from swimming...that seems wrong.
3) 6 X 100 Stretch long--2 free w/paddles, 2 free plain, 2 backstroke working on turns.
4) main set: 4 X 100 IM (rest 20 sec)
75 Stroke (rest 10 sec)
2 x 50 free (rest 10 sec)
2 x 25 Stroke sprint
Strokes were IM roll.
5) 4 X 25 Fly on :40 Breath e/o stroke smooth
6) 100 Backstroke easy cool-down
I am getting sick of rain. I feel like I live in an ugly rainforest.