20 x 25
odds = dolphin shooter on belly w/fins
evens = EZ
10 x 50 @ 1:15
odds = 25 easy speed fly +25 EZ
evens = breast
6 x 50 dolphin kick burst + cruise
odds = belly
evens = back
2 x (25 AFAP free + 50 EZ)
3 x 50 dolphin kick burst + cruise
I had been planning to do a bit more today and then really ease off starting Wednesday. But I was feeling tired from 3 weeks of hard training and very little sleep over the weekend. So it appears I'll be resting 5 days. Probably doesn't matter too much either way.
I was somewhat aggravated to find today that I had somehow lost my last nose clip yesterday. I had to alter my workout. I just hope my new shipment of nose clips arrives in the next couple days as it is supposed to.
Swimming the 3 days after Zones looks like it ain't happening. Many places are closed on Patriots Day and my schedule is very tight. I'm going to have to content myself with the hotel pool and fitness room. I'm staying at the Marriott Copley Place, and it doesn't look horrible. http://www.marriott.com/hotels/hotel...-copley-place/. I just wish I had a chance for a recovery swim after what is sure to feel like a lactate workout with 6 events.
18 days to Nationals
- 200 free/200 back
300 choice 50 kick - 50 drill
- did 100 each back-free-fly. Drill was fist and 1 arm
3 x 100/1:35 build
- all free, times were under 1:20
8 x 50 ds 4 4/55, 4/50
- 1-4 back desc to under 40; 5-8 free, desc to around 35
6 x 100/1:40 75 build - 25 sprint (Finish!)
- alternated back and free, back was around 1:25, free was around 1:20
4 x 100/20sr moderate pace - last 25 strong dolphin
- all on back, no board, times around 1:52
Pull with paddles & Fins
1 x 400 continuous - feel good (Back or Free)
- did 200 free/200 back
8 x 50/1:00 smooth - alternate free and stroke
did back-breast-back-fly on stroke
Total: 3000 yards
Mon Apr 11th, 2011
18 days til Nats
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planned to lift yesterday but didn't find time and Longhorn Masters T / Th a.m. schedule switched from 6:30 - 8:00 to 5:15 - 6:30
so I plan to lift M W F this week
UT, scy diving well
6:30 to 8:00 dove in 6:40ish
trained with nate, Mike & Polly Surhoff
beside paul, larry, jim, richie, marcio & Tyler
wore blue 70 Jammer
dove in late and swam easy free
went around 300
ASSIGNED: 3 rounds of
4 x 200 fr on 2:20 right into
3 x 150 fr on 1:45 right into
2 x 100 fr on 1:10
3 x 150 smooth easy speed held under 1:40 , 200 smooth went 2:10ish
3 x 100 smooth
2 x 50 smooth
50 fr went 25
round 2: 4 x 150 smooth easy speed held under 1:40
3 x 100 smooth
2 x 50 smooth
round 3: skipped it, visited with Eddie & Kris while UT men worked out, then swam an easy 100 thought about doing a fast 50 but didn't
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Fri Apr 29, 2011 400 IM 6th Event, 50 FL
Sat Apr 30, 2011 100 IM, 50 Br
Sun May 1, 2011 500 Fr, 200 IM
19 days till USMS
Worked out with 3 friends Wanted drill and speed work.
100 FR kick
P 6x75 FR mod on 1:10
16x25 (4 of each stroke) drill down, kick back.
2x4x25 swim sprints with fins for 2 and without for 2
1 set BR
2 set FR
accordion drill BR draw is late.
WU meet 600
4x4x50 IM order by sets of 4. Each set do
8x25 kick with flips.
8x25 sprint with flips
300 broken by 50s on 1' PKS by 50
2x100 spec on 3' 1:18
2x100 FR 1:01, 1:02
2x50 spec on 2' :34
2x50 #2 stroke
2x50 FR :26
300 IM broken by 25 on 1'
3x(50 drill, 50 kick, 4x25 swim) rest 10-15
300im 25p, 25k, 25s of each stroke by 25s
I fly out in three days. Yikes - when did it get so close? While I'm looking forward to swimming in my first nationals, the nerves are starting up and I'm struggling to maintain my "just go and have fun" attitude. After all, according to my seed times, I'm in no danger of actually winning anything. Truly, I'd just like to have a number of PB's - that would be awesome! And, to go under :30 Free from the blocks (I've done it once in a relay). That would be awesome. I have other goals too, but am starting to feel like being SOOOO goal-oriented is part of the nerves. So what if I don't get NQT's at this meet. There are plenty of other meets between now and next summer... aren't there? Anyhoo....
Here's what I did today (with my lane mates all back from Spring Break ):
1 x 200 Kick on 4:00 (w/ fins)
2 x 50 Kick Faster on 1:30 (w/ fins)
4 x 25 Kick Fastest on 1:00 (w/ fins)
4 x 25 Power 15 yds, Smooth 10 yds on 1:00 (2 fly, 2 free)
6 x 50 Drill/Swim on 1:10 (did 2 fly, 4 free)
1 x 200 Broken 200 on 4:00 (wore fins, did 2:02)
Total Yards - 1800
Not feeling great in the water today, but I never seem to feel great the day AFTER I have a day off. Actually, I'm debating going in on Thursday morning before going to the airport to do an easy 1500-2000 yards, so I don't have this "blah" feeling on Friday morning for my first two races. That being said, a 2:02 200 Free?! I realize I was wearing fins and it was broken for :10 after each 50, but AWESOME! Now, if I can only do something similar.... that would be a great swim. The only problem with the broken 200 is that I didn't find a good rhythm on my stroke until the 3rd 50. Guess I need to work on that.
Two practices (maybe three?) left before Y Nats! Color me excited....
Enjoy your swims and I'll check in tomorrow.
yoga and run25 min
Felt good after the meet on Saturday. This was a first...to actually feel great on the Monday morning afterwards...maybe it's still the fact that I did NO COOLDOWN during of after the meet. Nahh....probably just a coincidence.
This workout was one that I made up for the group, and the coach decided to do it today, so I kinda had to swim it. I got the idea from many people online here with the type of "alphebet" workout.
I'll write the workout how it was written for the others, and (my intervals).
A. 4 x 50 Kick @ 1:00 they used fins (:55 w/ no fins)
B. 4 x 75 @ 1:30 (1:00)
C. 6 x 25 Stroke @ :30 (:30 AFAP)
D. 200 IM Drill/Swim by 25s (:15 rest)
E. 300 Free
Part A & B
A, B, & C
A, B, C, & D
A, B, C, D, & E
Stay on interval throughout.
I think the group as a whole really enjoyed the practice, after they figured it out. Kinda nice for a change.
This was a fun little practice. The others in my lane that hopped in at 5:30 to do their "traditional" warmup didn't seem to like what I was doing, but I didn't care. I just stayed on my interval and went with it...swimming around them, stopping at the end of each 25, 50, etc... They got annoyed...but it's not my fault they're not following or joining the written set.
This morning I swam with a friend at Riverbank State Park. My goal today was to get in some basic aerobic work and to practice some left-sided breathing, which I did. I brought my lycra cap and so was prepared for warm water, which it was. Here’s how things went:
1100 lcm warmup
2 x 500 FR @ 7:45
2 x 150 FR / FL / FR by 50s
1 x 300 FR s/k/s by 100s
2 x 150 FR / BK / FR by 50s
1 x 300 FR s/k/s by 100s
2 x 150 FR / BR / FR by 50s
[Took about :10 rest between all swims]
500 pull w/ various combinations of paddles, buoy, snorkel
200 warmdown + play
It was a pretty calm day at the pool, and this workout was pretty lowkey—a good Monday combination. We had as many as 6 in our lane towards the end of lap swim hours, but everyone was being well behaved and pleasant. It was very misty out this morning, and the view across the Hudson was all white and spooky looking during our swim—very cool!
As the weather warms up I’ve been walking by the Hudson more. In addition to enjoying the view and the budding trees and flowers, I look for seals. There have been several articles within the last month or two about harbor seals returning to the waters around the city. I did see one sunning itself on one of the docks near my place a couple of years ago. I haven’t seen any since, but I keep looking for them. While I know that goals are supposed to be things that are under your control, where progress towards them is measurable, etc., and this isn’t any of that, my secret goal for the MIMS relay in June is to have a seal swim with me. I woke up several weeks ago sure that this would happen, and I’ve been a little fixated on the idea ever since.
(Writing this put me in the mood to see The Secret of Roan Inish again . . . )
500 Warm up
12 x 100 Up/Downs
#1-6: Kick - 1:40 (:10) Start with 50 Kick
#7-12: Fly - 1:30 (:05) Start where kick up/down left off.
This always sets me up for the big hurt when we change from kick to fly. I make the last 75 Kick/25 free and then end up doing a 100 fly on 1:40. Being 10 seconds down, there is no longer any hope for rest for the final 500 yards of fly/free. In some way, I'm sure it is good for me.
4 times through
* 50 Easy - 1:00
* 50 Hard - 1:00 shoot for :35
* 100 Easy - 1:30
* 100 Hard - 1:30 shoot for 1:10
200 Timed pull (2:21)
4 x 50 Fly work in teams of two. While one team mate is swimming, the other does crunches, sit ups or leg lifts on deck.
This hurt really bad. It also made me appreciate swimming fly.
175 Cool Down
100 Fly 3:00
2 x 50 1:30
10 x 50 K 1:30 1-3 FR, 4 BR Rpt.
1 x 100 FR EZ
5 x thru
1 x 100 IM 1:50
1 x 100 FR 1:50
8 x 100 FR 1:40 1-3 Desc, 4 EZ drag shorts made this set harder than I thought...
Kick500 Fin Kick 25 Fr/25 Fly found a little rip in my fins.. now I have to ship them back...
2 days till I leave for Ft. Lauderdale and I am all stopped up! I guess that is why I always hate spring time Nationals, always battling allergies.
500 Free kick w/fins every 3rd moderate
5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 FAST
2x200@3:30 Free w/bouy easy pace 3:00
8x50 from dive breakout speed one for each event at Nationals
200 Free easy
Total 3000 yards
Today was an exhausting but wonderful day - started off with tennis (for the first time in about 3 years!) - played with one of the drug reps (Ryan) & he ran me all over the stupid court!! It was awesome!! After an hour & a half I went home & puttered around for a bit & then went to the pool. Was supposed to meet Jennifer for a few yards, but she was timing a local mini-tri & was delayed so I swam by myself..which turned out to be a good thing, because around 3300 yards I suddenly realized that I was exhausted.
100 free 25 back/25 breast x 4
6 x 100 pull on the 1:30 (no paddles)
100 kick free on 1:50, 50 fly kick on back on 1:00 x 4
300 EZ breast/free
6 x 200 pull w/paddles on 2:45
6 x 100 free/IM on 1:30/1:45
6 x 50 on :45
300 breast/free thingy
Yes, I did watch That Guy's 200fly and thought things were a bit off as I saw his splits. (being the hermit I am I didn't actually walk the length of the pool to talk to him, though) I was taking notes during the 100 back because I'm starting to think I might have a shot at breaking 1:00 in this race if I actually start training some backstroke.
Another beautiful day at the indoor pool -- no sunburn here! Although I did get a bit of a "burn" when I took my "missed walls cost me 3 seconds on my 200" speech on my older brothers' swim coach (from the 1970's) He says "3 seconds? More like 5! Probably more!!! c'mon!!" -- I'm pretty sure he saw that for the load of cr*p it really is.
Anyway, on to the races..
500 free - 5:31.07
13+ seconds faster than the last time I swam it. I went out in a 1:02 and decided to cruise for 300yds to save my legs for the last 100. I think I should have set the cruise control a little faster because I had plenty left at the end and missed my goal time by a couple of seconds. (nailed the walls today, though!) It was still good enough to get me a Nat. Q time for the 45-49 Age Group, assuming they don't go down significantly as a result of the screamin' fast times to be posted at the end of the month....
100 back - 1:06.28
2.85 seconds faster than last month. A pretty good swim. This was about 5 minutes after the 500, but it felt OK and I finished thinking that I should have been able to go faster. Time to start working on improving my turnover and getting more SDK's off the wall.
100 free - :54.71
Finally, finally, FINALLY I got under :55. And yes, I had a couple of crappy turns.
My reward? "Nice swim" from That Guy
:55 was a goal last year and I was close to getting there until I pulled just about every muscle on my right side and had to take the whole summer off to rehab. I finally got back to :57's in February but thought that was pretty slow and almost gave up on the swim season to focus on training for a marathon.
But it turns out I don't enjoy running in the rain, so I went back to the pool and started hitting the intervals harder and doing more sprints. So to the folks who encouraged me to stick with the swim season, "Thanks!"
200IM - 2:23.99
If it hasn't been obvious before, let me be clear - I are a freestyler.
So a 2:23.99 is pretty good for me and this swim was 9.85 seconds faster than the one I swam in February.
Out in :30.30, which was a surprise because I really was swimming "smooth" trying to save energy for the backstroke leg which was a
:36.01 and not what I was planning. I followed that up with a :46.44 breaststroke
and a :31.51 free. So not great splits, but like I said, I are a freestyler, so anything under 2:30.00 I was willing to be happy with.
Relays -- really at this point, after 2 days these were just for fun. Mixed medley & men's 200fr. Decent split for the backstroke leg of the medley (31.80) but not what I thought I could do & I didn't stick around to see what my anchor leg 50fr split was - it felt like a high 25, but I thought yesterdays was a :24.xx, so my judgement's a bit off.
It was a great meet and I enjoyed watching the forumites swim and cheering on my teammates from the Monroe Y Masters. Shattering my season times was nice, too and I'm sorry to end my season so early. I'm looking forward to a summer of maintaining some of the speed I found this winter and starting off the 2011-12 season with some times close to what I swam this weekend.
15-20 minutes of RC exercises
30 minutes stretching:
-- dynamic stretching, broomstick ([nomedia="http://www.youtube.com/watch?v=Z4c95kosHes"]YouTube - Shoulder Rotational Stretch, Dynamic Flexibility Exercise[/nomedia]), static stretching
@ SCM Pool:
30 minutes slow swim
10 x 25 shooters
20 minutes in hottub
Snuck in a recovery workout between today's activities. I'm actually looking forward to a recovery week as well. And I'm super busy this week, so eliminating the gym will free up some time.
I'm very proud of my Lil Fort. Today was her first running race -- a local 5K to benefit her elementary school. Very good turnout and Mr. Fort's training partner got schooled by a marine to his dismay. I was slightly worried because it was hilly course, but she was undaunted. She came in at 27:30 and was the fastest 14&U girl. She had too much in the tank at the end because she sprinted the last 1/3 mile or so. Now she's all fired up for her 5K in Boston next Sunday. Mr. Fort, on the other hand, is battling a hamstring problem again. He hasn't run for a week (but done hard biking), so he's hoping he can actually make it through the marathon.
And speaking of Boston, I've got to find a place to swim. I finally focused on my travel schedule, and I'm gone from Saturday evening to Tuesday afternoon. I don't think I'll have any time to swim until late Monday afternoon with our busy schedule. But I have to get in the water sometime while I'm there!
Updated April 11th, 2011 at 11:15 AM by The Fortress
Last Saturday practice before Y Nationals and the last day I planned to really push it and swim the all out efforts hard. But... I was feeling really, really sluggish in the water on my warm-up. The pool was really crowded this morning (much to my surprise). On the plus side, a father asked me if his daughter could share the lane with me. She was about 9 and cute as anything. When I asked her if she was on a swim team, she said no, "but she was practicing for her first triathalon of the season - she was planning 5 altogether"! Go little girl!
So, I'm feeling sluggish and I have a dynamo youngster sharing a lane with me. Huh... We shared a lane until I was done with my kick set. (Then, the man sharing with her father was finished and she scooted over to his lane.) I ended up sharing with another guy who hopped in about two minutes later until a lane finally opened up as I was getting ready for my 50s. I moved, as I was finding it hard to do AFAP while dodging another swimmer in the lane. Anyhoo, here's what I did:
8 x 50 Kick on 1:15, 25 underwater/25 choice
1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
4 x 100 Free AFAP on 2:00 (went 1:33-ugh!, 1:22, 1:17, 1:14)
1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
4 x 50 Free AFAP on 1:30 (went :34, :33, :33, :32 - was hoping for faster....)
1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
6 x 25 Free AFAP on 1:00 (went :14, :14, :12, :13, :13, :12 - Whew and YAY!)
400 Cool-Down (done as 25 drill stroke/25 free - 2 rounds of each stroke)
Total Yards - 2250
Not a great day in the pool, but still a day in the pool. Not only sluggish, but I felt really tight and made an effort to stretch out my muscles (and shoulders especially) right after my swim and periodically throughout the rest of Saturday. Decided it's time to stop push-ups/pull-ups, etc. so there is no arm/shoulder fatigue going on. Anyhoo, Sunday is my rest day, so hopefully I'll get back into the pool on Monday and have a great few days of practice before I fly to Florida on Thursday. I would love to go to Florida feeling really confident. The 100 times today sapped that a bit (although there was a guy in my lane at the time), but I was feeling much better after the 25s (don't recall ever doing a 25 in under :15, much less 6 of them in a row and a :12 - holy cow!)
Enjoy your swims today and I'll check in tomorrow.
A decent day of swimming. I put together a 2-week taper (66%, 50% volume) and decided to end my season with a shave, swim cap and tech suit.
I enjoy the King County Aquatic Center pool. When I got in this morning, I felt FAST. I almost cut my warmup short at 200yds because I didn't want to jinx the feeling by staying in too long. But I decided to stick with it and I even did a sprint off the blocks during warm up (I usually don't because of the lines, but decided to do it today to make sure I wouldn't have any issues with the cap & goggles combo)
200fr - 2:00.25...2.69 seconds faster than last month's effort
I was shooting for 1:57.00, but on the first turn I flipped too far from the wall and had to burn a lot of energy getting back up to speed. (a recurring theme for me, it seems) and then, to top it off, I misjudged the same wall 2 more times. Yep, 3 of 4 turns at the far end of the pool were just plain awful.
So really, I swam very well, considering all the mental mistakes.
100IM - 1:05.13..2.29 seconds faster than last month
The taper showed itself here - I went out under :30 for the first time and managed to improve my breaststroke time a bit.
I'm very happy with this swim - it may be a long ways from "fast," but it gives me hope that I might get close to that neighborhood someday.
50ba (relay) :31.41..1.79seconds faster than last month
I'll take it. I worked on my starts a bit the past couple of weeks and the taper helped a lot.
50fr (relay) :25.32..0.66seconds faster than last month
A lot of time dropped for a 50, but not as much as I had hoped with the shave & taper and the leaning relay start.
Not a bad first day. No NQT's, in my current AG or next years', so I failed in my quest for the day, but significant improvements to my Masters' swim times.
I had a great meet. 5 new masters best times out of 5 swims today!!!
I didn't get a real chance to do any cool down, so I just did the whole meet "cold turkey", which I wouldn't advise to most people, but for me today it was working so I went with it.
Note: These are unshaved, untapered, very tired James doing these swims, and I still did good. I can't wait till Nationals to see what comes then!!
400 IM - 4:35.01 Best time by 4.7 seconds!
29.91 / 31.56 = 58.47 (pretty ok)
36.15 / 35.53 = 1:11.68 (this was good for me)
40.57 / 41.20 = 1:21.77 (feeling the burn here)
32.21 / 30.88 = 1:03.09 (ouch)
Overall a great swim. The whole heat was pretty quick.
[nomedia="http://www.youtube.com/watch?v=-Ztx4fvY_hg"]YouTube - 4-9-11 400 IM NW Zones.mp4[/nomedia]
50 Breast - 31.18 Best time by .3 seconds!
This swim was pretty good. 13 heats after the 400 IM...I think I warmed down a 50 aftert the 400 IM and that was the extent of my warming down for the meet.
200 Free (as Fly) - 2:06.07 Best Fly time by 1.7 seconds!!
on a slight technicality it was a best time swim...I did do a couple 1 hand touches on purpose...didn't hit the timing correct coming into the walls, so I just dropped the arm down, took an extra breath, then turned. Even with 2 hand touches, I'm sure I still would have had a best time. It was finally nice to race a 200 Fly with "competition". Most of my meet swims are solo in a sense. Nationals will be fun in this one.
[nomedia="http://www.youtube.com/watch?v=Hbd0yoWGkEQ"]YouTube - 4-9-11 200 Fly in the Free event NW Zone.mp4[/nomedia]
200 Back - 2:15.94 best time by .5 seconds!
KNelson and I were the 2 non backstrokers in the final heat, and it showed. I swam right next to John Keppler, who went a 1:58 or so. That Guy was out there too, doing something like a 2:08. There were a couple other times behind him before I hit the wall. Oh well, at least its over.
100 IM - 59.76 - best time by .8 seconds!
I was really surprised by this one. I knew I wanted to make it 5 for 5 on my best times for the meet, and in the back of my head I wanted to get under a 1:00, but I truly didn't expect to do it. I hate the 100 IM, it's just way too sprinty for my blood!! Still to break a minute I felt like a kid again...remember how happy you were to finally break a 1:00 in the 100 Free??? That's the kind of feeling I had this afternoon. After furthur review, I won the heat by .03, and .05 over 2nd and 3rd place!
[nomedia="http://www.youtube.com/watch?v=sQSF3Dfteto"]YouTube - 4-9-11 100 IM NW Zone.mp4[/nomedia]
The PNA meet will still be continuing tomorrow, but I was only headed there for 1 day, that's why I swam the 5 events all today. Good luck to everyone else out there tomorrow!!
My kids also wrote on my back for the meet, here is the picture:
Updated April 10th, 2011 at 12:18 AM by jaadams1
Got 2500 done before the girls arrived.
500 Free kick w/fins every 3rd 25 fast
10x50@1:00 Fly w/fins as 25 drill/25 swim
2x200@:10R Free w/bouy
500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
Total 3000 yards