Just couldn't move this morning. It took forever to feel warmed up.
5x100@:10R Back kick w/fins #1&5 streamline, #2 fashion model, #3 partial recovery, #4 arms perpendicular
5x100@1:30 Free kick w/fins desc 1-5 went 1:24, 1:23, 1:21, 1:19, 1:17 legs burned after this one
5x100@1:30 w/paddles & bouy as 50 Free/50 Back went 1:24, 1:24, 1:23, 1:24, 1:19
5x100@1:40 Free w/paddles & bouy long and loose
50 free for time from push in :34
200 Free easy
50 Back for time from push in :41
200 Free easy
Total 3500 yards
did not feel fast on the sprints at all.
When we have a sunny day in the low 70s like we had today, it is almost impossible for me to resist doing something outside. I did the unthinkable early this morning and ran 2 miles. I deplore working out in the early morning, but the weather drew me out. I had an enjoyable run on the road and did it in about 17:57.
Later in the day, I took the puppy out for walk. As I was returning to the house, I thought about taking my tri bike out (decided not to sell my bike just yet), but then decided that since I was going to swim tonight, a reverse triathlon in one day might be a bit much.
Tonight, swam with the group up on the mountain.
Warm-up: 300 easy
2 x 150 fly drill: 50 rt/lt, 50-3 rt/3 lt/3 full, 50 - 4 strokes of fly off each wall and rest of length is free
200 breast - long stroke
6 x 25 breast kick on 10 seconds rest
8 x 25 free on :30 - 4 breaths/3 breaths/2 breaths/1 breath
10 x 25 fly on :35
1-2: 2 strokes fly/remainder free
3-4: 4 strokes fly/free
5-6: 6 strokes fly/free
7-8: 8 strokes fly/free
9-10: 10 strokes fly
400 dolphin kick with fins - 300 alternating 50 on back/50 side/50 kick on front with board, last 100 on back
Updated March 9th, 2010 at 12:57 AM by elise526
6 x 100 @ 1:45
odds = back kick
evens = russian breast drill
8 X 75 @ 1:30, done as 25 twirling shooter + 25 EZ + 25 EZ speedy fly
3 x (50 AFAP back w/fins + 100 EZ)
went 23.5, 23.5, 24 ishes
6 x (25 AFAP + 50 EZ)
2 free, 2 breast, 2 fast doggy paddle drill aka Geekity freestyle underwater recovery drill
Shifting into Sprinticus-CVDB mode. I was surprised I was as fast as I was today given my bad night of gluten coma and some insomnia. Still not sure of my plan for the next 10 days. If I follow my pre-Albatross plan from last year, I'm due for a massage. lol. I guess I will do drylands with somewhat less than my usual fervor tomorrow and then knock off starting Sunday. I am feeling less motivated than usual.
I guess I should set some goals for the Albatross meet. Ideally, I'd like to be faster than my previous untapered (but slightly rested) times wearing my Pro bodysuit. I'm wondering if I can successfully temper my expectations to reflect non-B70 times. Or whether, as Jimi believes, some psychological deflation from the lack of tech suit is inevitable. I certainly won't expect to go near my NE Champs times -- I always swim faster tapered in Dec. than at this meet. Should be interesting. I do love this meet, though, for the fact that it's in the AFTERNOON. Yay!
And I still haven't gotten my replacement B70 or received a responsive email. I'm sending another tonight. This could be the first instance of bad customer service I've had with them.
Here's kind of a nice twist to put in your back extensions: [ame="http://www.youtube.com/watch?v=BMGtQK9hUJA"]YouTube- Rotating Hypers[/ame]
Updated March 8th, 2010 at 10:22 PM by The Fortress
So did you enjoy the oscars? Thought The Hurt Locker was interesting though personally I found Avatar way more entertaining, and Inglorious Basterds rather amusing. I think Avatar got too much stick for being a commercial success; odd but I think that the masses want to be entertained and escape from the horrors and suffering of real world issues...but what do I know? I am not a formally educated critic and perhaps I don't deserve such high brow movies...
After watching it The Hurt Locker left me feeling a bit "huh? Was there a plot in there?" although I called it for sound editing and what not...best picture...I dunno. I'd have to watch Precious (the clips make me suspect a night of depression and angst is in store) and a few others...but nothing really grabs my attention that I'd want to run out and see it.
Anyway got my swim in today:
25 FR no breath :30
50 Kick-Swim 1:10
75 kick Drill Swim 1:40
100 Swim 1:50
2 x 125 Pull 2:00
3 x 100 IMO Kick 3:00
4 x 75 Hard Free 1:30
3 x 100 Pull 1:50
4 x 75 IMO Kick 2:05
5 x Hard Free :50
4 x 75 Pull 1:10
5 x 50 IMO Kick 1:30
5 x 50 Pull :50
6 x 25 Kick :40
500 Fin Kick
6 x 50 EZ
Got back into the weight room again today but I didn't do leg press just to be cautious though I feel fine...everything else felt pretty good and that was encouraging.
Afterward I had a good 10 minute stretch off for my lower back, hamstrings and hip flexors...washed down a muscle milk.
I'm hoping I am not too sore after taking a few days off.
SCY, with Carrie
300 swim free
300 kick choice
8 x 50 on 1:00 Drill/build by 25
Side kick looking at bottom
Fist drill, really working the triceps
10 kicks, 3 strokes (look at bottom on the 10 kicks, breathe on the strokes)
Strokes per length (use your legs to make the stroke lengthen out)
(Did 2 of each of these drills)
Swim 8 x 25 back on :30 , count strokes (went 18)
Kick 100 choice
Rest 30 seconds
Swim 8 x 25 free on :35 counting strokes (after the 1st one at 17, kept these at 16)
Swim 200 easy free (counted strokes here also and held 16)
Rest 45 seconds
Swim 8 x 25 back on :40, working on deep catch
(Counted strokes, these at 17 (w/ 4-5 sdk and counting the roll over stroke)
Swim 200 easy choice
(counted strokes on both 200s and kept them at 16)Rest 1 minute
Swim 8 x 25 free on :45 with one less stroke than you did on the 2nd round
(Held 14-on these. Had a long glide into the wall on a few of them.)
Swim down 200
Total: 2500 yards
40 minute spin class at gym
Today I went up to Riverbank midday for a quick solo dip. I was glad to see one of my swim buddies there—we split a lane, but each did our own thing. Here’s what I did:
10 x 100 FR @ 1:45, moderate pace w/actual kick throughout
12 x 50 Kick @ 1:05, odds FR, evens 2 x (FL, BK, BR)
400 SKPS warmdown
It was a nice calm workout, without any difficult intervals or drama, just swimming out some of the soreness from yesterday’s meet. Afterwards, it was warm enough to stretch outdoors at my favorite spot at overlooking the Hudson.
1 X 200 3:00
4 X 100 1:30
1 X 200 3:00
3 X 100 1:30
1 X 200 3:00
2 X 100 1:30
1 X 200 kick 4:30
2 X 100 kick 2:15
12 X 25 sprint kick :45
3 X 100 IM 1:45
4 X 75*50 stroke/25 free* 1:20
Three times through
12 X 50 free 1:05
12 X 25 choice :45
2 sprint/1 easy
WARM DOWN: 4 X 50 easy 1:00
I hopped in the water @ 5:30 am at the Monon Center. I am beginning to enjoy my solitary Monday morning beginning to my week.
I found this workout in the "opportunity for Greatness" section on the forum. Kris Houchins is an awesome Indy Swim Fit coach. Check her workouts out if you need one!
I attempted a lactate set. I think I did it right. I know you are supposed to have = rest and swim time. I was about 3 sec slow each 75 but I kept going cause I didn't think I was slow enough to go to a 50. Let me know if I'm thinking correctly.
Here's the workout:
**500 Freestyle Swim warm-up
**12 X 25 Assorted Freestyle Drills on :40
**12 X 50 Freestyle on 1:00 (ez down, sprint back)
**ez 100 backstroke
**10 X 75 on 2:00-Lactate Set--(I did the first one 1:04, next 7 were 1:03, and the last 2 were 1:02)***Let me know if I should drop the distance to get the proper effect??
**5 X (50 backstroke on 1;00/ 2 X 25 Kick Hard on :40)
**300 Cool-down swim
It's supposed to be sunny and beautiful here today. Dog walk will be first on the agenda when I get home! AB ripper sounds like a great idea tonight too!! Happy monday to y'all!
I tried, I really tried to sprint and just could not get faster than a 34 for a 50 Free.
400, 300, 200, 100@:20R Free
500 Free kick w/fins
5x100@:05R kick w/fins alt 100 free/100 fly on back
10x50@1:00 Free every 3rd sprint went 35, 35, 34 on the sprints that stunk
5x100@1:40 Free w/paddles & bouy long and loose
6x50@1:30 Free kick w/snorkle arms at side
200 Free Easy
Total 3500 yards
took today off
I photographed part of the 2010 Austin Grand Prix
2010 Austin Grand Prix Friday Prelims and Finals
Austin Grand Prix 2
2010 Austin Grand Prix Day 3
2010 Austin Grand Prix Day 3 part 2
I slept through my team practice. I haven't slept well the last couple nights, and needed a lie in. Mini Fort needed to swim this afternoon anyway, so we went together. And swam right next to Cage Fighter, whose shoulders are not improving. (But his underwaters are!) He's headed to my ART chiro who's a miracle worker. I just did some basic aerobic work with a little speed today. It's hard to get in a real quality workout at the Rec Center on the weekends b/c of the crowds.
8 x 25 shooters on back @ :30
10 x 100 @ 2:00
1-5 = breast kick w/Mini's breast fins
6-10 = russian breast drill
10 x 100 @ 1:45
1-5 = backstroke kick
6-10 = 50 back + 50 breast w/Roddin turn
20 x 25
odds = AFAP (5 swim, 5 kick)
evens = EZ
I still feel funky in the water. Not fast. I'm going to start blaming everything on gluten instead of hormones.
Poor Mr. Fort make roast beef and roast veggies for dinner while I was swimming. He said he put in gravy master; I google and it says gluten free. So I eat. In fact, as I found out while cleaning up, he put in Kitchen Bouquet, which contains traces of gluten. Immediate rash, itching and gluten "baby." This problem is starting to take a toll on me psychologically. And could be why I'm feeling tired or could be worsening my anemia. I've just been miserable for two weeks. Kinda depressing as I head into champ meet season. I'm not sure how to prepare for my next meet in 13 days. As Chris thoughtfully noted in his blog, it is difficult to train with intensity from mid-Dec. to late May without an extended break. Perhaps I need one for Albatross. Or at least I need to take a break from the crushing drylands for awhile and go back to training like CVDB.
Back to my scratching. My only consolation is that Christophe Waltz won Best Supporting Actor -- I thought he was brilliant in Inglorious Basterds. (Though Stanely Tucci was also brilliant as per usual in The Lovely Bones.) I'm picking Hurt Locker over Avatar for Best Picture. At least I preferred it. Sandra Bullock looks absolutely beautiful!
Updated March 7th, 2010 at 10:04 PM by The Fortress
Central Indiana was blessed with a spring-like sunny day today! At least till around 4:00 p.m. About the time I returned from Target and swimming the rain broke loose and foiled my evening dog walk with Ms. Emma. Oh well there's always tomorrow.
There were 8 or so Nasti's today at Fisher's HS for a quality sprinter-like session. I know this type thing is good for you. The fact that I am so NOT a sprinter probably makes it even more important for me. We had plenty of rest, low yardage, and I feel like my arms might fall off. I know.....I'm a sissy girl, but girls will be girls.
**600 freestyle warm-up
**4 X 50 Freestyle on 1:00 (43/42/42/41)
**4 X 50 concentrate on starts and turns. I had no idea my backstroke starts were so bad! I will work some more on this. I did back (47/46/44/46).
**4 X 50 Kick on back w/fins on 1:00.
**4 X (100 Freestyle on 2:00
2 X 50 stroke on 1:15
4 X 25 choice on :40
I did free on 100's (1:27/1:25/1:25/1:24)
**We were going to do 50's off the blocks on 3:00's. I was happy with the first part of the workout and weary from yesterdays longer workout and had already decided not to do this. I did:
**100 Backstroke moderate
**4 X 25 Fly off blocks working on breakout timing
**easy 200 free drills
I am going to taper 10% off last weeks yardage and work on 1650 pace and butterfly this week. I may swim the Cardinal Swim Meet in Louisville next week-end. I'm giving myself till Wednesday to decide.
I'm doing a Costa Rica PE lesson this week with 3rd graders. Every year the "Specials" team collaborate on a latin country lesson. I couldn't really find much information about Costa Rican PE so we are doing a dance called "Mayonesa" (translation "mayonnaise"?....and a game I created using coffee beans. Apparently coffee exportation was the salvation of Costa Rica! Long live cafe!
Mar 7 LCM
Got some time this afternoon to get another workout in, swam on my own... but did run into Tom and Bruce, who also were getting in some extra laps. Thought I'd go ahead do this since I'll be traveling next week, so not sure what my swimming schedule will be like. I'm often not good about training while on the road.
Weather was great, about 70... almost felt hot! Water was a bit warm.
3 x 200
- 400 on 6:00
- 4 x 100 on 1:40 desc 1>40
- 200 kick with fins
6 x 150 on 2:30 pull w/ snorkel
100 warm down
I weighed myself before and after this workout... I lost 4 lbs from this workout. Gorging tonight!
Mar 6 SCY 8am
Well, it was 44F when I got there just before 8am Saturday. Steam rising off the pool. But no wind, and not a cloud in the sky. It did warm up a bit, and the water was good, if a touch on the warm side.
400 300 200 100
4 x 50 on 45 fast
4 x 50 on 45 fast
8 x 225 on 3:45 (?) as
- 50 kick
- 75 swim
- 50 fast
2 x 400 on 5:30 "fartlek" swims - 3 strokes easy, 5 strokes fast
12 x 25 on 30 drill/sprint
6 x 25 on 30
Or something about like that, having trouble remembering everything. We did around 5400 yds. A fair amount of "fartlek" swimming this morning .. mixing up the workout working on different energy systems, which is hard to do.... as I tend to find a groove in workout, and get stuck.
It did turn out a decent day... finally! And next week should be in the 70s. Yahoo!... of course, I'm traveling up north next week where it will be 50s, but I hope to get a couple of swims in... indoors.
Updated March 7th, 2010 at 07:05 PM by ImFree
Today was the Spring Fling Meet on Long Island. In honor of the meet’s moniker, I wore my flowery cap during warm-ups:
I decided to be a sprinter for this meet, swimming 100 FR plus 3 50s. Here’s how it went:
100 FR: 59.56 (28.94, 30.62)
I was so incredibly happy with this swim! I have long had a love-hate relationship with my 100 FR. Actually, maybe it would be better described as a bully-victim relationship: I would try to make a friendly overture; it would beat me up; I would whimper and retreat and avoid the event entirely for a year or so.
The last time I broke a minute for my 100 was in March 2004 (59.77), and I had almost despaired of ever doing it again. Until today, my 40-44 AG best was a 1:03 (and this is my 5th year in the age group!). For this race, I told myself that I would be happy with a 1:01-low or 1:00+, but secretly I hoped to go under that magical 60 seconds.
Since doing more sprint training in Florida, I had been envisioning swimming this race most days in practice. I imagined kicking really hard on the last 50, and putting my head down and not breathing during the last half lap. Then I imagined looking up at the board and seeing a 59 by my lane. That’s exactly how it happened today!
My masters best in this event is 58.07 (2002), and my lifetime best is 57.53 (1981). I wasn’t considering swimming this event again this season, but now it seems as if the first and maybe even the second of those numbers might be within reach if I were to swim this tapered and suited. On the other hand, today’s swim was a really good one—I hit all my turns, and executed exactly the way I wanted to. I don’t have any obvious ideas about how to swim it tons better, so maybe I should just stand pat with this time this season. It’s something to think about.
50 FL: 30.08
This was another age-group best (I had previously gone 30.25 in 2008). It’s less than .5 seconds off my masters best of 29.71 (2000). I was really pleased with the time—my most recent 50 FL swim was a scm 34.95 this past December, and this definitely beats that swim. I was also happy overall with my stroke—the changes I made to my fly in Florida have made it more powerful, and maybe over time they will become sustainable for longer distances.
I did glide into the wall on both my turn and my finish, so I see the potential for some improvement there. Also my breakout after my dive was not as well timed as it could have been—I think I need to work on that in practice while wearing the overcap I wear in meets, as that seems to alter the feel of surfacing a bit.
50 BK: 31.62
This was a little off both my age-group best (31.35, 2008) and my masters best (30.70, 2001). My start wasn’t very sharp, my turn was not as snappy as I had practiced this week, and I probably should have taken an extra stroke on the finish. I also think I need to get a little deeper on my catch. Still, this counts as a respectable 50 BK for me.
50 FR: 27.25
I had a fun race with my teammate in the next lane on this one--he had been trash talking me about our "death match" all meet long. My time was about .4 seconds off my 40-44 best (26.83, 2008), and well off my masters best of 25.99 (2002). Still, it was a better 50 than I have been swimming lately. I had a decent though not great turn, and while my kick felt strong, my turnover felt a bit sluggish. I’d like to swim this race again this season—maybe at the meet that’s coming up in 2 weeks. I’d love to get back under 27.
Other meet notes:
I was happy overall with this meet. Heck, after my 100, I still would have been happy if I'd swum 40-plus on all my 50s! This was the first meet in a while that I went into feeling completely healthy--no muscle twinginess or asthma symptoms or joints feeling iffy--and it was just a joy to get up the blocks repeatedly and blast some sprints as fast I as I could without worrying about anything going awry.
Everyone I saw during the warmup smiled at me (or at least at my cap), and that made me go into the meet feeling like the world was a happy and wonderful place. I think that helped me stay relaxed for my races.
For the meet I wore my Asics purple-flowers-and-pinstripes suit:
I still just can’t bring myself to squeeze back into my B70—it seems like such an ordeal! Maybe if I end up doing a taper meet this spring (not a sure thing) I will suck it up and wear it.
Clearly the coaching I got in Florida helped me in my races. I don't get the same level of feedback about my swimming here in New York. I need to figure out some way to get some stroke coaching and some feedback and advice on my meet swimming.
My next meet will be in 2 weeks—I have to decide what I want to swim, and get my entry in soon. I'm leaning towards 100 BK, 50 BR, 50 FR, and maybe 1 other event (although I need to check the entry form to make sure none of those are back-to-back).
Updated March 7th, 2010 at 04:54 PM by swimsuit addict
(font was too big)
A beautiful day here in the Deep South with temps hitting around 60. First, since son had spent the night at a friend's house, husband and I were able to go to the pool at the same time! We each did our own 2,000 yard workout. On my workout, I particularly enjoyed the following set:
4 x 75 with fins with 30 seconds rest: 25 underwater/50 swim
#1 25 underwater/50 fly
#2 25 underwater/50 back
#3 25 underwater/50 fly
#4 25 underwater/50 free
Upon arriving home, I took two of our dogs out for a one mile walk in the cotton fields. One of the dogs is 6 months and the other is 13 years old. The 13 year old is a cross between a chow and German shepherd. She has aged quite well and will still chase a critter or two. At the end of the walk, however, she was starting to tire and slowed down a bit. The puppy, a cross between an Austrailian shepherd and a beagle, did not like this one bit and started to herd the older one. Older one did not like this one bit and decided to take a short-cut through the woods to get ahead of us. She met us a little further on up the field and the puppy, now back on the leash, had somewhat calmed down.
After getting the two smaller dogs home, took the 115 pound lab mix out for a run in the fields. He loves it and always comes running back to check on me if I am going too slow. I figure we ran about 2 miles and got home just as the sun was starting to go down.
Today I decided since I was sore from fly yesterday I would do something similar and it was easier.
10x50@1:00 Fly w/paddles & fins
400 Free kick w/fins
40x25 10 of each stroke as drills w/fins
400 alt 100 fly/100 back w/fins
200 easy kick w/fins
Total 3000 yards
I finally feel like I'm getting back into the swing of things... I eeked out 33k this week after an 11,000 yd session today inspired by Glenn Mills 100x 150 @ 2:00. I did 60x 150 @ 2:00 and another 2000 mixed up BK/FR in no particular order.
There is still evidence of blood in my sinus... mostly in the morning, but the amount does seem to be decreasing daily. My breathing is easier, but night time post-nasal drip does disturb my sleep. I believe this too shall pass.
Clare and I visited with a bunch of CIBBOWS friends last night and were treated to a slide show of Cristian, Rachel, and Patricia's adventure swim of the Beagle Channel (a body of water that separates Chile and Argentina). They did a double crossing in water 38 degrees this past January.... the ladies in "fashion" swimsuits!
There was a lot of OW shop talk as well as Cristian will be making an English Channel attempt this summer and many are still swimming at Brighton Beach every weekend.... water temp cleared 35 degrees last week.... still a bit too cold for me to make the 2 hour drive and swim for 10 minutes. I will begin making the trip weekly when the mercury hits 48.
Lets see.... what else is new?.... Oh.... did I mention that this time next week I'LL BE IN KONA!!!!!!!!!
Thats right... for national Coffee Party Day http://coffeepartyusa.com/, Ill be sipping Kona's finest... you all will of course be in my thoughts.
Here is something else totally random, but fun: [ame="http://www.youtube.com/watch?v=qybUFnY7Y8w"]YouTube- OK Go - This Too Shall Pass - Rube Goldberg Machine version[/ame]
This morning I went up to Riverbank State Park and had a little LCM day-before-the-meet swim. It felt good to stretch out in the long pool. It was a beautiful day here, and the views of the Hudson through the pool windows were inspiring. Here’s what I did:
1000 LCM warmup
10 x 100 @ 1:45, odds FR, evens FR/BK halfies [moderate pace, sharp turns w/ good streamline]
Extra 100 FR/BK halfsie [because my last one on the set above was interrupted, and I wanted to finish on a strong note]
After I got home I had a good long stretch. My calves are still a little tight from ballet (I went again on Thursday night), but otherwise everything feels good, and I’m excited about getting to swim in the meet tomorrow!
Today’s pool drama notes (there’s always something!): Midway through my set of 100s I had to deal with three lanemates who were swimming side-by-side lengths, using the whole width of the lane. (They were triathletes, so maybe they were practicing swimming at close quarters for their races.) This situation got resolved pretty quickly—the lifeguards up at Riverbank have gotten pretty proactive about enforcing good circle-swimming etiquette—but it got me to thinking about swim caps. Perhaps what I need is a really fierce looking one, maybe with rows of spikes on it, that would make other lap swimmers think twice about having a head-on collision.
Not real spikes, mind you—after all, I am a gentle swimmer of peace and nonviolence. Mostly. But those squishy spiky things that I’ve spotted on Halloween costume biker jackets and dog collars could work. They look quite scary, but are actually soft and lightweight. They seem to be made out of a similar material to Zura fins.
A quick internet search found this rubber Mohawk spike strip meant to go atop a motorcycle helmet. One of these (or a few rows of them!) on a black silicone cap would definitely be a look. If I had a cap like that, I”d definitely wear it for open-water swim starts!
But perhaps for the pool, a single spike right on the top of the cap would suffice. It might actually make you more streamlined, at least when your head was in the right position, and it would quickly alert you when your head position drifted too high. If the spike was long enough, it would help correct any cross-over tendencies. It would thus be good for technique, as well as defense.
So, I actually need two new swim caps—the “Narwhal” model, for the pool, and the “Spartacus” for open water. Anyone have any friends in high places at Speedo or Tyr?
Happy weekend, everyone!
Saturday Mar 6th 2010 Austin Grand Prix Day 3
not feeling real snappy
I am returning to what works for me
speed training and racing
cut out aerobic work and distance
improve my SDK, flutter kick and breastroke kick
Austin Grand Prix Day 3
swam 100 fr (info below)
rested a bit for it & shaved chest arms & legs
huge meet, 1200 swimmers, some national team and olympians
I'm going to photograph tonights session
100 fr 50.38
went out too hard
TODAYS SWIM PRACTICE
scy, main pool,
7:00 - 8:30
tyler, jon, brad, & guest Graham Ginn
dove in on time
wore B70 legs
arrived 15ish minutes late
6 x 150 on 2:00
started at 1:45
6 x 100 k on 2:00
started at 1:45
did 1:09 - 1:14
6 x ??? on 1:55
assigned 10 x 50 on 1:15
odds 1, 2 or 3 breaths
did skipped the odds
went medium strong on the evens
went 22.9 on last one from a dive
April 9 -11 The Woodlands, TX Countdown
2010 South Central Zone Short Course Championships
May 20 - 23, 2010 Atlanta, GA Georgia Tech Aquatic Center COUNTDOWN
2010 USMS Short Course National Championships
Order of Events