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  1. MATT Thursday 200s Workout

    by , April 7th, 2011 at 09:48 AM (Pete's swim blog)
    Lots of 200s today. These could be mixed up in a variety of ways. We did about half kick/half swim.


    400 Warm up

    8 x 200 - 3:30 (:20) Up/Down Kick; if you make the interval with more than 20 seconds, substitute 50 free with 50 kick.

    I saturated these with breast stroke kick. Knee is holding together pretty well and this was a big test. Still hurt a little so I mixed in some fly and backstroke kick every once in a while.

    200 Timed Kick (3:31) I did IM

    100 Easy

    6 x 200 - 3:00 (:10) Up/Down Stroke w/ mirror pull. I did Breast Stroke but this originally called for Fly. If you make the interval with more than 10 seconds rest, substitute 50 free at the beginning with 50 stroke and 50 free at the end with 50 pull.

    200 Timed Pull (2:25)

    100 Cool down

    (3800 total)
    Swim Workouts
  2. Day 4 of Insanity and Day 30 - no chocolate stuffs!

    by , April 7th, 2011 at 09:29 AM (Why I swim . . .)
    I can't believe I've made it beyond four weeks of no chocolate - including my favorite, white chocolate. Also on Day 4 of the Insanity workout program. I've been sore but enjoying it.

    For the next two weeks, I'm hoping to swim at least a couple of miles each week simply to loosen up after completing an Insanity workout in the morning. Trying to figure out how to really combine both of them, plus run a bit.

    It doesn't seem to matter how sore you are, if you get in the pool everything starts to feel better
  3. Pushing on thru

    by , April 7th, 2011 at 08:30 AM (Mixing it up this year)
    Feeling alittle queezy today but still got in and swam.

    500 Free Broken 1,2,3,4,1,2,3,1,2,1@:10R
    300 Breast kick w/brfins
    4x50@1:00 Breast w/brfins
    10x50@1:00 Breast pull w/fins
    500 Back kick drills w/fins
    3x200@3:45 Back desc 1-3 went 3:22, 3:17, 3:11
    200 Free w/snorkle easy
    200 Free easy

    Total 3000 yards
  4. A Floritastic Week so far!

    by , April 7th, 2011 at 02:02 AM (Swimming, Life, and Other Stuff!)
    I've been down in the St. Pete area of Florida since last Friday enjoying my spring break!
    Last week-end I participated in the SCY Championship Meet held by St. Pete Master's! It was a fun meet; I felt great and completed all my events! I know the above sounds like the compulsory routine expected while attending a swim meet but lately I have been totally bombing out! I have shown up at meets and chosen not to swim, scratched multiple events, and basically not done any racing in over a year. I was not injured or sick, I just didn't feel like doing it. I thought I was burnt out from my 500 mile gtd distance last year so I was trying to patiently wait it out and give myself some space.
    A month or so ago I was at my PCP for my yearly check-up and he noted my iron was very low. I started taking a supplement and am trying to eat more hemi-type iron foods. I finally am feeling the benefits!!!! I actually wanted to go to the meet and looked forward to my swims.
    I wish I could find 1 more SCY meet this season but I'm afraid all the entry dead-lines have passed.
    I'm thinking Auburn might not be a bad meet to attend. I really don't like LCM but the time is good so I just may "go for it!"
    Today was a beautiful "blue sky" day! I solo'd at North Beach Pool:

    **600 Freestyle warm-up
    **4 X (100 Kick @ 2;00 / 50 drill @ 1:15 / 100 IM @ 2:00) 1 set each stroke
    **300 Freestyle @ 5:15
    3 X 100 Free @ 1:40 interval
    300 Pull @ 5:15
    3 X 50 Kick @ 1;00
    **5 X 100 Free @ 1:45 interval
    **7 X 50 Free @ :55 interval
    **8 X 25 Fast Flutter Kick @ :30
    **100 IM moderate
    **100 IM reverse order easy

    3,900 scy

    Now I need to get to vacation or not!
  5. Wednesday, April 6th, 2011 7:00pm at the Y

    by , April 7th, 2011 at 01:15 AM (Fast Food Makes for Fast Swimming!)
    Went for my normal a.m. swim this morning also, but felt tired and weak, so I just did:

    A.M. Warmup:
    200 Free
    200 IM Drill
    200 Kick

    Some with the
    400 Pull
    Some more with the
    12 x 25s Kick w/ fins @ :30
    100 EZ
    1400 Yards

    Felt better for tonight:

    P.M. Warmup:

    200 Free
    100 Kick
    200 Free Pull
    200 IM Drill
    100 Kick
    200 Back Pull

    200 IM @ 3:00 (100 Fl, 50 Ba, 50 Br)
    2 x 50 Free Fast @ 1:00
    200 IM @ 3:00 (50 Fl, 100 Ba, 50 Br)
    2 x 50 Free Fast @ 1:00
    200 IM @ 3:00 (50 Fl, 50 Ba, 100 Br)
    2 x 50 Free Fast @ 1:00
    100 EZ

    4 x 50 Free Ez swim, stretch out @ 1:00

    1 x 200 IM AFAP (went 2:18) Yippie...with my big ol' drag suit on too.
    200 EZ in 4:00, with another 2:00 of stationary rest

    1 x 100 Free AFAP (went 56.5)
    This was tough to do being tired. I was surprised it was as fast as it was.
    100 EZ and out
    2800 Yards + 1400 Yards from the A.M. = 4200 Yards for the day

    Being my 6th swim of the week, I'm tired. Still able to swim fast though, but my recovery time is hell right now. Still waiting for taper time.
  6. Wed., April 6

    by , April 6th, 2011 at 06:05 PM (The FAF AFAP Digest)

    700 various

    3 x (4 x 100) @ 15 RI
    reverse IM: free, breast drill, back drill, fly drill

    50 EZ

    Total: 1950

    Bikram Yoga, 90 minutes:

    Heat still hard. Had to and missed one set of triangle pose.


    Followed the arrow on Q's flow chart, and did both a recovery swim and yoga today. The swim was all in zone 1; the yoga was zone 2 and sometimes 3. I feel much better now than last night when I sat on the couch but did not eat potato chips. (I was horrified recently to see how many calories were in a bag of kettle chips.) I am planning on doing drylands tomorrow and then going to my team practice at night. That will be my last dryland session before Zones, and I am due for a recovery week anyway. So good timing.

    The crew council president is meeting with parents of the lightweight rowers tonight before they meet next week and issue findings. I am sending Mr. Fort, who was an elite lightweight rower at Cornell to fight the good fight. I am slightly worried about my son's blood pressure at the moment. On the other hand, Mini Fort seems to be adjusting well to crew and enjoying it. She's a lightweight too and I hope she doesn't have this problem in the future.

    Haven't done my flog in April yet. Need to catch up.

    Going off booze to avoid injury:

    The importance of snacking:
    (Please note Geek that GWG puts flax seeds in his smoothie.)

    Updated April 6th, 2011 at 08:24 PM by The Fortress

    Swim Workouts , Yoga
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/07/11

    by , April 6th, 2011 at 05:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout (1 week out)
    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :20 @ 400
    All choice, fins optional and encouraged.

    6 X 50 kick 1:15

    6 X 50 1:15
    1-3: perfect stroke
    4-6: swim @ 85/90%; #6 @ 100%

    3 X 100 2:00
    Choice. Swim @ 85/90%

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. Taper Day 8 for Y Nationals

    by , April 6th, 2011 at 01:28 PM (Year Three: The Road Back)
    I was looking forward to another one-on-one coaching session this morning (as everyone I train with is away on spring break); however, that was not to be. I'm assuming my coach is fine - and just slept through his alarm this morning. No matter, I had the workout and swam my sprints really hard anyway. The lifeguard even stopped by my lane and offered to yell at me "if that would help" . Anyhoo, here's what I did:

    400 Warm-Up
    4 x 25 Power Free 1st 15yds, Smooth 10 yds on 1:00
    2 x 100 Kick on 2:00, 1>2 (did both back sdk w/ fins)
    4 x 25 Free on :30, h/e, e/h
    6 x 50 Fast Stroke on 1:20
    4 x 25 Fast Free on :45 (add sprint times for 100 time!)
    8 x 50 Drill/Swim Free on 1:00 (odd: fist, even: catch-up)
    400 Cool-down done by 50s (2 fly drill/free; 2 back/free; 2 breast/free, 2 kick/free - all w/o fins)
    Total Yards - 2000

    The morning went pretty well actually - and very fast. For the 6x50 Fast Stroke on 1:20, I did two fly (:37, :36), two back (:42, :40), two breast 25/free 25 (:51, :49). All in all, I was happy with the times - and I am forcing myself to do the "evil" breaststroke which I am terrible at. I only have to "fake" a 25 breaststroke as part of the 100IM at Y Nats, but I have raced before where I was well in front of my heat after the fly, holding my own after the back, passed by nearly everyone on the breast, and unable to make up enough time on the free. My goal right now is to not die noticeably on the breaststroke leg - here's to wishful thinking.

    For the 4x25 fast free sprints, I went a :16, :15, :15, and :16 - all from a push - for a 1:02 100 time. If only I could swim a 1:02 at Y Nats that would be fabulous! Still, that's a :05 drop over my very best ever 100 Free, so anything under 1:07 would be awesome.

    More about my goals later, but all in all, not a bad day at the pool. Tomorrow is a non-coached day, so I'll be on my own. It's another short day (~2000 yards), with multiple 75s at 100 race pace and a kick set w/o fins. Should be interesting.

    Stay tuned.... and happy swims to you!
    Swim Workouts
  9. Lotta Leggo Wed 4/6/11

    by , April 6th, 2011 at 11:31 AM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50 with fulcrums
    4 x 100 with 25 fly moving on successive 25s
    12 x 25 kick :45 3 moderate, 1 fast
    100 EZ

    5 x 100 Monofin Front, Side, Back, Side, 25 each.
    100 EZ
    10 x 50 FR :45 had to rest extra min between 5 and 6...I had no legs.
    100 EZ
    2 x 300 6:00 200 FR, 100 BR
    500 Fin kick FR/FL by 25


    300 EZ
  10. Ouch

    by , April 6th, 2011 at 11:17 AM (Workout Swimmer)
    600 back/free
    6 x 100 pull on the 1:40
    3 x 200 on 3:30
    50 EZ
    12 x 50 (3 free, 3 stroke, 3 free, 3 stroke on :50)
    100 EZ
    16 x 50 kick on the 1:10 (8 free, 8 off stroke)
    50 EZ
    6 x 100 on 1:40, descend 1-3 (was supposed to be 12, but had to get out for work)
    100 EZ

    Total: 4200

    My arms are tired, my stomach hurts, and I wish Sealy would stop wearing her wetsuit - she's making me look bad. Swimming with these kids is going to kill me off.

    I'm wondering if I should even swim at lunch tomorrow - maybe I should have a day of rest - or maybe I should go and just float & work out my sore muscles. I wonder how long it will be until I can keep up with these kids. Geez - this little 14 year old was doing 2:15 on her 200 (LCM) free in practice this morning - and she was in MY lane. I need to get some speed and FAST.

    Updated April 6th, 2011 at 06:38 PM by Celestial

  11. Wed Apr 6th, 2011 LCM

    by , April 6th, 2011 at 11:06 AM (Ande's Swimming Blog)
    Wed Apr 6th, 2011

    25 days til Nats

    Weighed 218 after practice

    still feeling pain in my left shoulder / neck / trapezius. Kinda like a crik in my neck, but it seems better than it was yesterday

    2011 South Central SC Zones Results

    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00 dove in around 6:45
    trained with Mike, Nate, Ned, Todd, Tyler, Marcio
    wore FS 1 Jammer

    missed most
    did 250

    Main SET:

    10 x 50 k on :50 made it (500/750)

    8 x 100 fr on 1:20 made em (500/1250)

    8 x 50 on 1:00 (400/1650)

    6 x 100 fr on 1:20 made em (600/2250)

    6 x 50 on 1:00 (300/ 2550)

    4 x 100 fr on 1:20 made em (400/2950)

    4 x 50 on on 1:00 (200/3150)

    2 x 100 on 1:15 made em (200 / 3350)

    assigned: 400 fr breathe every 7
    did: 4 x (10 easy speed SDKs, swim easy back to wall)

    Next meets are:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    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

    2011 LCM Season

    will probably do
    2011 South Central Zone LCM Championships
    Sat July 23 & Sun 24

    Talking about
    2011 USMS Summer Nationals
    at Auburn University, Auburn, AL
    August 3 - 6, 2011

    Not sure about 2011 SCM meets yet


    2012 USMS Spring SCY Nationals
    April 26 - 29, 2012
    Greensboro Aquatic Center, Greensboro, NC

    Really looking forward to:
    2012 USMS Summer LCM Nationals
    July 5 - 8, 2012
    Qwest Center, Omaha, NE

    Updated April 6th, 2011 at 02:38 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  12. MATT Wednesday Workout

    by , April 6th, 2011 at 10:20 AM (Pete's swim blog)
    Short workout but after yesterday, it was needed. Arms were shaking after practice. Roger turned 50 yesterday so we had brownies. That helped the recovery a bit.


    400 Warm up

    6 x 50 Free - :45

    3 times through
    * 4 x 25 IM - :30
    * 4 x 100 - 1:15
    * - 1st time through, 25 Back/75 Free
    * - 2nd time through, 50 Back/50 Free
    * - 3rd time through, 1st 25/50/75/100 Back
    * 100 Relaxed pull
    * 100 Relaxed kick
    Roger did the back stroke. The rest of us just did free. I just missed the first round, maded the second round and faded on the third.

    8 x 100 Up/Downs Kick - 1:45 (:10)
    Normally, this is free but Roger got the idea that we would kick harder if we converted Fly to kick. So, they started with 100 fly. I started with 50 Fly/50 Free. He was right though... once I got to 100 Kick, I wasn't going back to fly.

    100 Cool down

    (3700 Total)
    Swim Workouts
  13. I guess this is ok still feel like a rock

    by , April 6th, 2011 at 08:30 AM (Mixing it up this year)
    Still not moving well in the water but then again that 2nd week of taper tends to be that way.

    5x200@3:30 Free
    500 Free kick w/fins every 3rd 25 fly kick
    10X50@1:00 Fly as 25 drill/25 swim fast w/fins alternate underwater recovery and skull for drills
    8x50 from dive for each event I am doing at Nationals 15 meter breakouts
    2x[1x100@:15R Back steady pace
    ....[1x200@:15R Free easy relaxed pace

    Total 3000 yards
  14. Tuesday, April 5, 2011 7:30pm at Y - Doublin' It Again

    by , April 6th, 2011 at 12:54 AM (Fast Food Makes for Fast Swimming!)
    Another Daily Double!

    300 Swim - Alt. 100 Free/50 Back
    300 Free Pull
    200 IM Drill
    100 Kick

    16 x 50s Free
    8 @ :45
    4 @ :40
    4 @ :35

    100 EZ

    16 x 25s @ :30
    4 Fly, 4 Back, 4 Breast, 4 Free
    build each set of 4

    200 Pull EZ (75 Free, 50 Back, 75 Free)

    Vertical Kicking w/ 10 pound med ball
    :20 Kick easy
    :20 Flutter kick w/ ball up
    :20 Kick easy
    :20 Dolphin Kick w/ ball up
    :20 Kick easy
    :20 Flutter kick w/ ball up
    :20 Kick easy
    :20 Dolphin Kick w/ ball up
    :20 Kick easy
    3:00 total kick...this was enough...phew.

    2400 Yards + 3400 Yards from the A.M. = 5800 Yards for the day
  15. Tuesday April 5

    by , April 5th, 2011 at 10:30 PM (Keepin Track 2010)
    2x25 BA drill
    2x50 BA
    2x25 FR dril
    4x50 FR #1 sprint 1st 12.5, #2 sprint 2nd 12.5 and so on. on 1'

    200 Kick with fins

    3x(P200 3:00, S5x100 on 1:30, 2x50 Hard on 1', no rest between sets)

    easy 50

    4x75 Kick
    4x75 PULL
    4x75 Swim

    easy 200

    My BR and FR are falling apart. Timing in BR needs lots of attention. First will focus on anchoring the hands to set the kick. Then work on kick timing. Fred said the kick and pull look good but the timing is rotten.
    As for FR, I am dropping my right elbow especially when I breathe. Need to watch the bigness of the triangle and get over hand and think THUMB-torque arm to catch.
  16. Tuesday, April 5

    by , April 5th, 2011 at 05:11 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ OakMarr:

    Warm up:

    500 various
    200 fly drills
    10 x 25 back shooters
    100 scull

    Main Sets:

    12 x 75 backstroke kick @ 1:30
    4x through:
    3rd 25 fast
    2nd 25 fast
    1st 25 fast
    -- "Fast" for me was about 100 pace
    -- This is a great set but was more troublesome than usual for me: got a cramp, kept losing my nose clip and generally did not have enough rest to stay under. I did 8 w/o fins and then 4 w/fins to get more rest.

    100 EZ

    6 x (25 AFAP w/fins + 50 EZ) @ 3:00
    -- 2 free (11 lows), 2 belly shooters (high 10, 11), 1 breast (14), 1 back shooter (11 low)

    100 EZ

    4 x 25 bursts

    50 EZ

    -- Pete left and, to my surprise, Lil Fort's coach from last year hopped in my lane. (He's coaching an age group session in the afternoon at Oak Marr now.) This caused a delay of workout b/c he's a fly-back-SDK-er and we had to chat. He also asked about my parachute. I gave him the masters pitch, but he is obsessed with triathlon at the moment.

    20 x 25
    odds = power shooter w/parachute & fins
    (5 belly, 5 back)
    evens = EZ kick on back for air

    100 EZ

    Total: 3350/1900 kick



    Glad I could get this workout in with Speedo before he starts really slacking off next week. I think he is slightly addled about 12 x 75 kick, no fins @ 1:30 being a "taper" set though. Edit: whoops, he isn't tapering yet.

    I'm working on my entry for Canadian Nationals. In light of the order of events and that fact that I'm not staying to swim on Monday, I'm entering: 200 IM (50 fly split), 100 fly, 50 fly, 100 breast, 100 free (50 split), 100 back & 100 IM. Pretty good OOE for me with the magic of split requests, except for the 100 IM being last. Canada does not actually have split request forms to pre-submit. The officials fill out an event card before the race and treat it as a separate event. I've never swum the 100 breast in SCM before; I'm going to add 12+ seconds to my B70 yard time.

    I'm planning on a few days of recovery starting on Monday so I won't swim like a dead fish the following Saturday at Zones. I'm entered in: 100 free (50 split), 200 mixed medley relay (back leg & split), 50 breast, 100 back, women's 400 medley relay (fly leg), and women's 200 free relay. Think I may scratch the 50 breast as this is already an obscene number of events for me. But that's fine with the two relays at the end. This will be my last day of swimming in the 45-49 age group.

    Jimslie finally entered Zones and will be arriving next Friday. He also announced recently that he wasn't sure if 3 week tapers really helped. His idea of a taper is "not to abuse yourself the week before." Not sure about mid-D types, but this does not work for sprinters. Or at least the way I train.

    Am going to use the foam roller later. Think I will lay off the legs tomorrow. I'm more tired after that then I was from yesterday's 2 workouts.

    Updated April 5th, 2011 at 10:37 PM by The Fortress

  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/06/11

    by , April 5th, 2011 at 04:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 @ each 250
    Fins optional
    Kicking optional

    1 X 50 1:10
    1 X 75 1:10
    Four times through freestyle.
    50's will be easy, 75's up tempo

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards
    1 X 100 easy swim


    1 X 200 5:00
    Broken :10 @ each 50
    1 X 100 easy 4:00
    1 X 100 -
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Calm day at the pool

    This morning I swam at Riverbank pool with a friend. It was a lovely morning (before the rain rolled in)—pink and very light outside by the time lap swim started at 6:30. Yesterday’s practice up there had been a little chaotic, with everyone squeezed into just 3 lcm lanes. I was the slowest of a group of 5 doing a workout that combined lots of 50s and 400s, and I alternated between frantically trying to keep up with the workout group and trying to be patient when navigating around the other 5 or 6 lap swimmers in the lane.

    Today was much better—all 8 lanes were open, and for most of the workout the two of us had a lane to ourselves or shared it with just one other swimmer. I was tired today, and my goal was to do some of the long easy recovery swimming I didn’t do yesterday. Here’s what I did:

    1100 lcm warmup (400s, 200k, 200p, 200 IM, 100 play)

    4 x 100 FR desc.
    500 FR
    400 IM
    500 FR

    1500, done as 5 x (50k/100im/50k/100fr) [This started out as a set of 10 x 150, but my lanemate decided to either do this straight through, or with indiscernible rest, and I was feeling lemming-like.]

    600 pull w/ snorkel warmdown

    I signed up for the Commissioner’s Trophy Relay meet in Queens on May 1. I had so much fun last weekend doing a meet/beach double that I’m hoping to do the same for this meet. It’s a little odd to have a local meet on the same day as nationals, but this is an annual affair put on by the NYC Parks Dept., and I think their scheduling issues pretty much determine the date. It’s free, and in addition to a regular event line-up it involves a lot of fanfare around an (unofficial for USMS purposes) 4x50 FR mixed relay that you can ignore team affiliations for (the “Commissioners Trophy Relay” of the meet title).
  19. It's always a race?

    by , April 5th, 2011 at 01:20 PM (Too Neurotic to be Suitably Aquatic)
    I had another good swim at the Tarrytown YMCA, even though the pool was about 85 hundred degrees. But I get to swim for a full hour and a half, so I'll take it. I was able to swim 5,000 yards in today, at the bargain basement price of 15 cents a lap!

    I think I took this workout from a recent issue of Swimmer Magazine:

    500 free
    400 IM
    300 pull
    200 kick
    100 free

    100 on 1:40
    200 on 3:25
    300 on 4:10
    400 on 6:00
    500 on 7:30

    100 EZ

    2x100 on 1:50
    2x100 on 1:45
    2x100 on 1:40
    2x100 on 1:35
    2x100 on 1:40
    2x100 on 1:45
    2x100 on 1:50
    - This was also a mental challenge, keeping count on varying intervals. I succeeded by chanting "ONE on 1:50, go at :50, TWO on 1:50, go at :40, THREE on 1:45, go at :25..." and so onwhile I was swimming.

    100 Back
    300 warm-down

    there was another set I had to cut for time, it was a 500-100 ladder, same as the warm-up.

    The Tarrytown YMCA has many a noodler. I'm cool with them, I think it's kind of great that people are getting in the water, and keeping the Y in business. (Goodness knows how much we miss the one we used to have in Poughkeepsie.) If a noodler's in my lane, I'll try not to hit them, or at least give wide berth while doing fly. In return, I hope they leave me be when I get splashy.

    It's the other lap swimmers who make me crazy. Not just Mr. Chatty who goes on and on about his MP3 player, but specifically, today, the guy with the crazy, wild, stroke who practically turned into backstroke on each breath, but was still going rather quickly. His inefficiency was breathtaking, but he was still holding those 50's under a minute. Every time I left for my next 100, I'd race him to catch up, because that's what I do when there's anyone race-able in the vicinity. I even raced him on what was supposed to be the backstroke warm-down, and it turns out that he swims freestyle at the same pace. Gar! Finally, I had to will myself to ignore him so I could cool down properly.

    I did some running / walking at the gym last night. I'm thinking about doing some running this spring, but I could always be talked out of it:
    20 min:
    walk at 3.5
    2 min run at 6.5
    1 min run at 4
    walk at 4
    2 min run at 7
    1 min run at 4
    walk at 3.5
  20. Taper Day 7 for Y Nationals

    by , April 5th, 2011 at 12:57 PM (Year Three: The Road Back)
    This morning, I was pleasantly surprised to find Cheryl at the pool. Being a non-coached day and with my normal training partners all vacationing in Florida with their kids, I was not exactly looking forward to swimming alone. And, I didn't have to. So, the morning got off to a good start. Here's what we did:

    400 Warm-Up
    1 x 200 Kick on 4:00 (did as back sdk)
    10 x 50 Free on :50 at 500 pace
    10 x 50 Free on :55 at 500 pace
    10 x 50 Free on 1:00 at 500 pace
    6 x 25 Free FAST on :30
    400 Drill/Swim IM Order / Cool-down
    Total Yards - 2650

    First of all, I was glad to have someone else there to help me keep track of where we were. While the :50 and :55 50s were easy to keep track of (because you can simply count on the clock), the 10x50 on 1:00 were a bit more challenging - and I was getting tired..... . I managed to hold :35-:37 throughout the 30 50's and did the 6x25 sprints on :15-:17s. Not too bad for the day. I was hoping for an "easier" workout where I could stretch things out and rest up a bit. And, while not easy, this was a good day for this workout. After all, tomorrow is all sprinting - yeesh!

    This taper thing is just interesting. I feel really tired all the time and am sleeping like a log. My movement through the water seems sluggish, but the clock times are good. Weird. Not knowing what to expect from my first taper, this is a bit mystifying. I'm just still holding on to my teammates' advice who simply said "Trust the coach" - and so I am. I'm getting out when I'm supposed to and working hard on my sprinting. Hopefully, it will pay off when I get to Florida.

    Enjoy your swims today!
    Swim Workouts