3000M of drills, form, and easy fun stuff with fins and snorkel and without
Yes today was a distance pace day. Trying to get ready for the 1650 Friday, If no one scratches I should have the jack rabbit Joe next to me so I just have to swim my own race.
Was a little off my pacing goal today of 1:20/:40 but it was faster than most times so I'll take it.
500 Free kick w/zoomers
2 times thru
4x100@1:40 free w/strapless paddles & bouy held R1 held 1:26's, R2 went 1:24, 1:21, 1:20, 1:18
8x50@:50 free R1 held 43's, R2 held :41's
5x100@1:55 free EZ w/snorkle
400 free kick w/zoomers
Total 3500 yards
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
8x50 @ :50 D1-4, 5-8
8x25 @ :40 V.S.
"400 I.M. Test Set" (ALL BEST AVG)
4x50@ :50 FL (30.2, 29.8, 29.8, 30.3)
4x75 @ 1:20 BK (52.0, 52.1, 52.9, 52.7)
4x50 @ :50 BR (34.0, 34.5, 34.9, 34.9)
4x75 @ 1:20 FR (45.5, 44.1, 45.5, 44.0)
8x25 @ :10 rest drill w/ snorkel
200 @ :15 rest kick w/ board + fins
6x50 @ 1:00 kick/drill by 25
4x75 @ 1:15 D1-4
6x under H2O returns
4x400 @ 4:30 AE pull w/ buoy + paddles + snorkel (4:14, 4:10, 4:12, 4:10)
4x100 @ 1:30 D1-4 to FAST (1:05, 1:00, :59, :57)
4x100 @ 1:05 AE MAKE
4x100 @ 1:45 @ 500 PACE (59.0, 59.1, 59.8, 58.5)
6x25 @ :20 rest under H2O kick w/ fins
600 EZ + assorted floating/kicking/sculling
Air temp of 72, pool at 82
Sunny skies with humidity at 67%
400 REV IM
12x50 FR on :50 5(50RALA/50CU/50DPS) RI...
4x25 FR on :30 Steady *16s
4x50 FR on :45 Desc 1-4 *34-33-32-31, :30 rest
4x25 FR on :30 Steady *17-16s
4x50 FR on :45 Desc 1-4 *33-32-32-31
---200 BK Swim
/w (m)agility paddles-snorkel
6x100 FR on 1:30 100 as(50RALA/25CU/25DPS) RI...
4x25 FR on :30 Steady *15s
4x50 FR on :45 Desc 1-4 *33-32-31-30, :30 rest
4x25 FR on :30 Steady *17-16s
4x50 FR on :45 Desc 1-4 *33-32-31-30
---200 BR Kick
3x200 FR on 2:40 200 as(50K/50RALA/50CU/50DPS) RI...
4x25 FR on :20 Steady *15-14s
4x50 FR on :40 Desc 1-4 *31-30-29-28, :30 rest
4x25 FR on :20 Steady *16-15-14s
4x50 FR on :40 Desc 1-4 *30-29-29-28
---200 BK kick
500 BK as 4(25k/25dr/50swim) w/fins-(m)agility paddles
500 Fly as 4(25k/50dr/50swim) w/snorkel-(m)agility paddles
10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10
200 IM EZ
100 IM EZ
I did a 6K workout on Friday, and a lighter 3K workout Saturday, then a complete rest on Sunday. This week I am beginning to gradually phase in some quality sets. Today for Sets 1-3, the focus was 4x50s FR descending 1-4. While these sets appear basic and simple to do, it felt hard for me today as I have not done any significant quality efforts since about mid December. Each time, the first 50 on each descending set of 4x50 felt very easy, but then to actually descend each 50 1-4, my effort felt like 50%-80%-95%-100%. I am being conservative on reading the clock, leaving right on the send off, and looking for the time off the clock on touching the wall, not during the glide, which I admit to being guilty of doing in the past.
Florida Senior Games - Lee County, San Carlos Community Pool March 1
I entered this meet as it is very near by, although not a sanctioned USMS meet. My goals are more about pacing and swimming the stroke form/technique I am practicing in workouts. Although I trained well last Summer-Fall 2013, but did not compete, whatever I times did in training are past, and at the moment I am starting over. While I would have liked to have included a 100 or 200 BK, I choose the 500 FR over 200 BK and 50 Fly over 100 BK. My entries in order (women's heats first, then men):
1) 200Y FR, 2:15.00, goal is to descend 50 splits 1-4.
5) 100Y IM, 1:15.00, I have never swum this.
8) 50Y FR, 26.90, goal is to split second 25 under 14.
10) 50Y Fly, 29.86, goal is to split second 25 under 15.
15) 500Y FR, 6:10.00, goal is to negative split second 250.
Trudged through the snow and into the Y on the way home from work. Man, this has been a long winter! But because of the heavy snow right around rush hour I think most folks were scared off and the normally bustling pool was completely empty... completely!
400 EZ on 7:30 (6:50, focused on long strokes... 12-14 per length in the first 200)
4 x 100 IM on 2:00 (1:44-1:49)
4 x 50 fly on 1:00 (:47, :48, :49, :50)
4 x 100 free on 2:00 (desc. 1:33-1:30)
4 x 100 free on 1:45 (ascend 1:30-1:36)
4 x 100 back on 2:15 (1:51-1:55... this was very slow, yuck!)
200 EZ free
200 EZ free
...all in 60 mins.
I am still not feeling very strong despite feeling like the energy bounced back a little yesterday. It's amazing how much fitness I've lost over these last three weeks of illness. I haven't done times this slow in a long time, very frustrating!
Before I get into day 2, I completely forgot about one of the cool things from day 1. Dave and I showed up early to check in for the 1650. Turns out the Auburn swim team was just winding down their workout. I'm 6'1" and about 185 lbs. There aren't a lot of places where I feel short and fat. This was one of those places. So, we sat down in the bleachers on the pool deck and enjoyed the rest of practice while head coach Brett Hawke paced back and forth in front of us. Suddenly, he turns around, looks at us and says "watch, this is one of the fastest swimmers in the world." We were partly shocked that he was even speaking to us mere mortals but equally intrigued at what was about to happen. Marcelo Chierighini (admittedly, I could not have picked him out of a lineup before this weekend) steps up on the blocks and rips off a 9.6 25 sprint - clock stopping after his feet touched on the turn. Cool stuff!
So, day 2 started off great but I got slower as the day went on. I'm coming to the realization that there's a hefty price to be paid for going all out on 4 long swims the previous day. I like the longer events. I do well in them and the points I score help my team compete against teams 20%-30% larger than we are. But don't think I can keep expecting to swim 8 events in 2 days and see time drops in all 8 events. I'll probably still enter 8 and swim them but I'll be a little more careful about which ones I decide to target for time drops. Here's my results for day 2:
Seed time - 5:37.54
Meet time - 5:29.47 (1:03.11, 1:06.41, 1:06.62, 1:07.18, 1:06.15)
This is about what I thought I would do last year but my back injury kept me from going full speed. It's a good 8 second drop so no complaints. Might have taken the first 50 out a bit slower. The last 200 was very painful but I was able to maintain my speed.
Seed time - 2:34.13
Meet time - 2:33.97
This was a personal best but that's kind of a hollow victory. Here's my times from the last 5 years: 2:42.67, 2:39.09, 2:34.13, 2:34.24, 2:33.97. All of my 200s have improved far more than this over 5 years. Part of it may be that breaststroke was my best stroke when I started swimming. Part of it is that I was just tired at this point in the meet. But I think most of it is because I never practice it. I practice kicking breaststroke a lot and my kick times have improved. But aside from sets where we swim IM, I rarely swim breaststroke. This is something I want to change for next year.
Seed time - 32.33
Meet time - 32.16
Same as above. It's great to get a personal best but with my kick, I should be swimming the 50 closer to 30 seconds.
Seed time - 2:22.58
Meet time - 2:24.40
This was every bit the train wreck that my 200 free was. I ended up in between two 30-34 year olds battling it out for 1st place in their age group. I went out 30.3 in the fly but both of them went well under 30. Their wake converged in my lane and I took two mouthfulls of water in my last 4 breaths. My backstroke push-off was mostly a coughing fit. Once I could breathe, I started hyperventilating. So, I slowed things down, focused on good long strokes and caught my breath again. After checking my splits, I was still close to what I had done last summer when I went 2:21. But by then, I'd had enough and just wasn't interested in pushing harder. It was just not my race but no big deal... I'll swim it again in the summer.
I split 25.99 for my free relay. It felt a lot faster than that but we won the relay. In all, I had a blast this weekend. Can't wait to get back to grinding out the yards.
3 or so minutes of massaging/popping something back into place in my shoulder. It felt awkward as I was swimming. I'm definitely older than I was yesterday!
10 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:49s)
8 x 100 Free Pull @ 1:20 (ranged 1:08-1:10s)
15 x 25 SDK w/ short fins on back @ :30
10 kicks underwater which took me to about the 15M mark
1 x 25 Fly Fast w/ short fins (to maintain my butterfly status in the lap lanes)
2 X 150 2:30 2:15
1 X 200 3:15 3:00
2 X 100 1:45 1:30
3 X 100 kick 2:15 2:15
Two rounds. Round 1 intervals left, 2 right.
10 X 100 choice 2:00
odd: moderate even: 85/90%
3 X (4 X 50 choice 1:15
Three moderate, #4 from the blocks @ 100%
3 X 300 pull 4:30
Descend 1-3 and neg split
WARM DOWN: 4 X 50 easy
800 warm up
done 2 fr, 4IM krls, 2fr
4 x 100 on 1:20 right into
3 x100 on 1:15 right into
2 x100 on 1:10 right into
100 on 1:05
4 x 100 on 1:05 right into
3 x100 on 1:10 right into
2 x100 on 1:15 right into
100 on 1:20
4x(100kon 1:15, 50 on 35)
odds on 35
evens on 45
I had a great nights sleep and woke feeling rested. My key card To the pool did not work for some reason today so we had to wait for Tom to arrive(usually a few of us get an extra 10-15 minutes before Tom arrives on deck), but alas not today. Today's workout was a little different for a Monday and I was again very tired at the end of practice.
400 free with snorkel
6x50 catchup on 45
10x50 on 33(swum as a transition from warmup to main) with instructions to get our heart rates up.
4x(500 on 7 min (swum as 200 pull, 100 kick, 200 pull), 100 free on 2mins AFAP)
8x50 on 1min swum as double arm back, free by 25
I held 30-31s on the transition 50s. These were tougher than last week today and suspect they were earlier in the workout(I will have to check this). The 500s I swam high tempo aerobic holding 1.01s on the pull and 1.30 on the kick. I was getting about 1minute or so of rest due to the time taken to transition from pull to kick and back again. On the fast 100s I went 53,54,54 and 53. I felt strong and did not tie up until the very end of the last 100 but they hurt.
We have done a lot more high intensity swimming this last week and I feel good generally. Obviously I am tired but I think this mix will really help the back half of my mid distance races.
Since I have a longer ride to work from Hinesville, that means a shorter swim time to make it to work on time. My main pool was closed so the Y was the only pool open today. My guard today was one of the swimmers I coach in the evenings, Dylan.
500 free kick w/zoomers
5x100@1:45 back w/strapless paddles & bouy held 1:40's
250 breast kick
8x100@1:30 free w/strapless paddles & bouy held 1:23's
200 free EZ
Total 3000 yards
I skipped swimming yesterday I order to enjoy a massage with my wife. It felt great, and I am sore today (first time that has happened) - she really worked my back over. It should help in the long run, I'm sure.
After church this morning and before servie tonight, I was able to get in a swim. The adult swim hour is packed on Sundays, so I took it easy and basically went according to traffic. Ended up with 3000 yds in 65 minutes, which is good news as the Rec is closed tomorrow for President's Day.
I worked last night till 3:00am, asleep just before 4:00am. Most of you on the east coast were probably just getting up with your lattes or whatever you drink, or already getting in the pool at this time (7:00am). I was off to bed though...a very tired James.
I slept all the way till 12:20pm. Just in time to eat some lunch (breakfast) with the kids, and decided I'd hit the pool for a bit before going back to work. managed to get in a decent amount in the 45 minutes...
Kick Set w/ short fins (all SDK on back)
200 @ 3:00
150 @ 2:30
100 @ 1:30
50 @ under :30 (went :31) so close to making it.
12 x 75 Free Pull @ 1:00 (went :50-:53s)
300 EZ swim, with a couple fast 25s of Fly mixed in
Still hoping to make it over to Kirkland for the masters meet next Sunday. I may have to call in "sick" that day, but truthfully it will depend more on the snowfall and such on the mountain passes. I'm not going to risk my life on heavy snow just to swim a meet, but if it's safe enough, I may be "sick".
After all the hiccups in my routine over the last three weeks and an out-of-town job interview that kept me out of the pool for another three days at the end of this week, GTD informs me that I had better pick up the pace! 20 miles behind my goal pace now! Ouch. Yeah, it's been a bumpy ride this winter for my swimming.
The nagging cough is still... still... still... hack... there. But aside from that, and a lack of sleep lately, my energy is back up to its normal levels now. I got in today just to loosen up and then will begin my build-up in earnest tomorrow evening... with much modified goals for the season, of course. I will focus on backstroke and freestyle distance for the rest of the season. I'm going to keep doing fly and breaststroke in the workouts, but no longer plan to swim the 200 fly or breast at any of the remaining meets. I'll probably do the 200 IM at the next meet (3/2?) and 400 IM at state (end of March) for fun, if I feel good. Otherwise, I'm really just going to focus my workouts on 100-200 back and 1650 free.
Here's what I did today just to try to gt my groove back after three days out of the pool:
2400 SCY/50 mins...
started with 2000-yard straight swim (really slow, focused on long, smooth strokes... took about 38:00) , done as so:
100 fr EZ
100 bk EZ
1-2 min rest, then:
6 x 50 fly on 1:10 (avg. :50, started at :51, finished around :48-:49)
100 EZ fr cool-down
about 20 x 25 on 2:00 free from 95%E to AFAP
kept them in 15s range with a few in the 14'snoticed I am not any faster at 100%E than slightly less
10 x 25 on 1:00 free, 90%, 1 breath
tried to let my form get me to the wall in 15s, most were high's to 16's
10 x 25 on 1:00 free, 90%, S, alternated by 50m with and without fins
fins help about 1.5 sec per 25
400 drill, F
SCY meet next weekend
50 back - goal is to loosen up and stay warm until the 50 free to avoid block anxiety
50 free - no goals, I've already done the work, will leave mind in the warm-up pool
100 free - either a genuine 100 or 50 fr SR
Available for 4 relays - would like to do one (or more) for the spirit.
Will have a split request form ready for the 100 free in case I don't make some relay's. I seeded a 1:05, right in the middle of each estimated time if done as a sandbagged 100, or SR. If SR I shouldn't finish too much over 5 seconds behind, but it will hurt, and yes, 100 SCY free is a long distance for me when done in the SR fashion.
Updated February 17th, 2014 at 01:47 PM by __steve__
Had a great first day today. I put in roughly 90 miles preparing for 7 200+ yard events and one sprint over 2 days. For the most part, it has paid off pretty big with some significant drops in time. As usual, the meet is well organized and has been as on-time as possible. Very much missed Ellen (ekw) and Elaine. My thoughts and prayers are with you both. Hope to see you next year! Saw Swimosaur who gutted out a 200 fly and 400 IM with me. On to the events:
Seed time - 19:17.76
Meet time - 19:04.24
I was seeded #2 with my teammate #3 and Ellen's teammate, Eric @ #1. Eric had a 19:02 for his seed. Since I was shooting for a sub-19:00, the plan was to push Eric hoping to wear him out so my teammate would have a chance to knock him off (they were both in the same age group). The problem was that Eric came to swim. I stayed in contact with him for 500 yards before he started swimming away to an 18:40. If he had gone closer to his seed time, I think I could have put in a better effort. But as it turns out I was miserable after 1000 yards and pretty much swimming on my own. At 1200, I was ready to give it up. Somehow I gutted out the last 400 yards and turned in a pretty nice time. It's not sub 19:00 but I'm not going to scoff at a 13 second drop in time.
Seed time - 2:30.63
Meet time - 2:21.94 (32.43, 36.15, 36.37, 36.29)
This was just a really fun swim. I was in lane three with my teammates Roger and Dave in lanes 4 and 5. Swimosaur was one more over in lane 6. My fly has improved a lot over the last year and the way this set up, there was a lot of motivation to do well. Roger got a second on me after 50 and held of my charge at the end. I was hurting after 150 but far from gassed and had plenty to make a run at Roger.
Seed time - 2:02.71
Meet time - 2:04.61 (28.92, 31.48, 32.30, 31.91)
As much as the 200 fly was one of my better swims, this was one of my worst. After a poor dive and bad turn @ the 50, I lost the mental battle, fatigued and just blew it. The 200 free continues to elude me. I'm capable of a sub-2:00 but can't ever figure out how to get there.
Seed time - 5:08.96
Meet time - 4:59.20 (1:09.30, 1:22.66, 1:20.82, 1:06.42)
I was going for a sub-5:00 time and knew I could do it but had doubts after the 200 free. I was very happy to turn around a bad race and make a goal like this.
Tomorrow - 500 Free, 200 Br, 50 Br and 200 IM.
It feels like an eternity since I last swam, but according to my FLOG it's only been since Monday. I've done a ton of work between now and then, and had little sleep to fully recover for the most part, and that's what is taking a toll on my body.
Tuesday night ended up being a late night for me at work, having an emergency repair that kept me over 3 hours into the early morning hours. Friday night as well was a scheduled 12 hour shift till 3:00am, and I'll be doing it again tonight too. It'll be about a 60 hour week at work, as well as the countless hours I've been putting in at home on the remodel.
Needless to say, I'm a normal working person who swims as a hobby now, rather than a swimmer who works. It's tough mentally wanting to be able to do so much with my swimming too, but it'll have to wait. I am signed up for a meet next weekend in Seattle, but I am scheduled to work, which is probably for the better. I'd have to be rescued from the pool for not completing the 200 Fly anyway!
Speaking of that type of stuff, one of our head lifeguards at the pool got to do real life CPR earlier this week. Not at the pool, but at home. She was visiting her mother, and her mother's boyfriend collapsed on the ground. I guess she did CPR for 10 minutes solo, until EMS arrived to take over. They credit her with saving his life. Nice job to her!
Anyway...my short painful swim:
500 Free - this actually felt good
10 x 50 Flutter Kick w/ board @ 1:00 (held :50s and under)
10 x 50 SDK w/ short fins @ :45 (:40s and under) my legs were sore from this
3 x 100 Free Pull @ 1:20 - UGH!!!
both my left shoulder and my cardio told me to stop on this one! I'm not a young kid anymore, and need to ease back into things.
200 really EZ
Not too bad today only 84 and I was able to tolerate it ok. The only bad thing was that the hot tub was not hot, it was only 98 which was not refreshing after my swim.
My fly felt strong, but my freestyle was week.
2 times thru
2x100@1:30 free w/strapless paddles
4x50@:50 free w/strapless paddles
500 free kick w/zoomers
10x50@1:00 free 1/2 pull 1/2 kick
10x50@:55 fly w/monofin held :40's
8x25@:45 free kick #3 & 6 FAST
20x25@:45 fly odds drill evens build
8x25@:45 fly kick #3 & 6 FAST
8x50@1:00 free every 3rd on :45
500 free kick w/zoomers
5x100@1:45 free w/snorkel
50 breast kick
Total 5050 yards
The SCAC conference meet has been going on at our pool since Wednesday and a lot of age group practices have been affected by the meet. My daughters training group swam at 6.30 today so we were up and out earlier than usual for a Saturday. Instead of sitting around on deck for 30 minutes I hopped in the baby pool and warmed up. Just as I was about to do the masters session Tom asked if I would swim some fast swims from the blocks with his kids. I ended up doing a fast 100 and a fast 50 before jumping back in with the masters workout group. Today's practice had some more fast pace based 200s which everyone cringed audibly when it was announced. As I wrote earlier this week these suck and hurt like nothing else and today was no exception. Due to the number of workout groups we had far fewer lanes than normal and doubled up as opposed to a lot of my practices where I get a lane to myself. I know we are spoiled and I am not complaining at all.
3x400 swim with snorkel with 20 seconds between 400s
100 free from blocks AFAP
50 free from blocks AFAP
2x(2x100 on 1.20, 4x50 drill swim by 25 on 50) (this was half the masters warmup)
2x(4x50 kick on 1min AFAP, 100 easy on 1.30)
3x(200 free on 2.05 AFAP, 50 back on 1min AFAP, 50 easy on 1min)
6x50 with fins no breathing on 1.30
I went 50.82 with the electronic timing, and the kids told me I was out in 24 and back in 26 which are great splits for me. The 50 I felt really tight and went 24.46.
The fast kick I held 35 and 36s throughout and worked this set very hard. The 200 set was again very very hard but again I did great holding 1.58s on all three. Today's 200s were harder for a couple of reasons; the first being I had already done the fast 100 and 50 and worked a kick set. The second reason was that there was more splash from sharing the lane. Instead of circle swimming my lane mate and I split sides which helped a little. The rest of the workout was active recovery. At the end of practice my practice group hung out for a while in the pool and then on deck which was fun while I waited for my daughter to finish and get changed. Today was a lot of fun! I do think that 2.05 is now my new send off on this type of set but Tom dropped a hint today that I will be coming down to 2 mins over the next few months. It's great when your coach sees something in you, that you don't see yourself and he has been terrific to work with throughout my masters journey.
Q: How do I attract more fitness swimmers to my program?
A: Many adults are afraid they don't belong in a "Masters" swimming program. Their fears and concerns must be overcome before they will consider participating. The list of fears and concerns are daunting but can be minimized or eliminated by a genuinely caring coach. Once a coach demonstrates how much they care--rather than how much they know--a partnership between the athlete and coach can begin to form. Ideally, this partnership will develop into one of mutual trust.
I recommend hosting a clinic for the first time Masters swimmer or novice. Many Masters programs around the country host an introductory clinic for new swimmers to meet the coach, explore the pool, and get a feel for the program's dynamics. Advertise the introductory clinic at your facility, the local sports shops, and nutrition stores. Ask your current athletes to refer a friend or family member.
Organizing the clinic by ability level and making each swimmer feel successful during the time they spend with you greatly enhances the chances each swimmer will return. Improvement during this initial clinic should be viewed as a byproduct, not the primary goal; overcoming fears and concerns should be your primary objective of the clinic