1 X 200 3:20 3:00
4 X 100 1:40 1:30
4 X 75 1:20 1:10
Two times. Round 1 intervals left, 2 right.
1 X 200 kick
1 X 50 easy 1:15
1 X 50 fast 1:15
4 X 25 sprint :45
Four times. Short break after 2 rounds.Choice.
1 X 100 easy 2:00
3 X 50 @ 100% 2:00
1 X 50 easy -
Choice of final set:
4 X 200 IM 3:20 3:00
1 X 100 easy 2:00 -
Two rounds. Round 1 intervals left, 2 right.
6 X 300 free 4:00
WARM DOWN: 4 X 50 easy 1:00
Sat Mar 5th, 2011
cold and windy
so windy the wind blew over the digital pace clock
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Dick Nichols SCY, outdoors windy and cold
7:00 to 8:30
trained with Richie, Marcio and Tyler
wore FS PRO jammer
did around 500 easy
4 x 200 on 2:20 right into
4 x 150 on 1:45 right into
4 x 100 on 1:10 right into
4 x 050 on 0:35
took a break
started the set again but I just did
2 x 200 on 2:20 then went home
Next meets are:
Fri Apr 1 - Sun 3, 2011
2011 South Central Zone SCY Championships
Josh Davis Natatorium, San Antonio, TX
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Order of Events
Well, so much for hoping my side/back issue would be resolved by today. Guess that was just a little too much to hope for. I will say, though, that I managed to do the first half of the workout as written. The second half - the VO2 set - I kicked - all of it. E-gads! Here's what we did:
- 1 x 50 Kick moderate on 1:10
- 2 x 25 Kick FAST on :30
8 x 50 Drill/Swim by 25s on 1:00
18 x 75 Free (VO2) set on 2:00
Total Yards - 3000
The idea on the VO2 set is to have equal amounts of work & rest. So, if you can do 75s on 1:00 (give or take), you swim the 75 hard, then rest for 1:00. If you can hold :54s or better, then you increase to 100s. If you can't hold 1:15s, then you decrease to 50s. The catch is whatever you start doing (i.e. freestyle, stroke, kick, etc.), you must complete the entire set doing. No changing mid-way through when it gets really, really hard.
So, when my side/back started seizing up during the drill/swim portion, I decided I was going to kick the entire VO2 set - I knew I wouldn't be able to swim them all. So, that's what I did.... Holy cow! That was really hard - and my legs were completely numb at the end. I did, however, manage to hold :55s (with a couple of :54s thrown in).
Anyhoo, this was a great - albeit challenging - set. Next time, hopefully, I'll be able to swim it instead of upping the distance to 100s.
Tomorrow is distance day - shooting for 4600 yards as a combination of pulling/free. Hoping the side/back loosens up enough....
Since I signed up for the 100 fly in my next meet (Mar 19), I'll be doing a lot of fly between now and then to get ready.
400 with any equipment
- 300 free & back, 100 kick on back
4 x 50/10sr
50 4 Forearm Scull - 4 Mid Scull - Fly Strokes (5-6) to wall
- did this on 1 & 3
50 Full Stroke (Fly, Bk, or Fr)
- #2 back, #4 free
4 x 75/15sr 50 Build Swim/25 Strong Kick
- #1-2 free & flutter w/board
- #3-4 free & flutter on back
12 x 25/40 Fast SDK with Monofin
- odds on back, evens on belly
- 15-18 kicks & surface around 15-20y
12 x 25 Sprint/45 No Fins - Fast - 10 yards under water
- 8-10 SDK then swim, times were under 18 on most
Swim Free/Fly or Bk
4 x 100/1:40 ds to strong
- swam as 75 free/25 fly, around 1:25
4 x 100/1:50 ds to strong
- back, under 1:30
4 x 100/2:00 ds to FAST
- 75 free/25 fly, times around 1:27
200 continuous swim, easy
Total: 2900 yards
--200 Free, 100 Back, 200 Free
200 Kick on back
800 IM Drill on Fly, swim the rest
100 SDK on front, breathe as little as possible :30 rest
200 Free (2:15) :30 rest
Nice little recovery stretch out workout from the meet last weekend. At least I got in my cool down (this morning) after my last event Saturday.
3 more weeks till my next meet...the LMSC Champs meet Mar. 26-27 in Moscow, Idaho.
400 IM, 200 Back, 100 Breast on Saturday
50 Breast, 200 Breast, 1000 Free on Sunday
I'm gonna shoot for a good 400 IM and 1000 Free at this one...the other events, and I'm sure 4 relays over the weekend will just be filler yardage to have fun with.
400 warm up
200 free - 3:00
2 x 100 IM - 1:45
100 pull - 1:30
2 x 100 IM - 1:40
100 pull - 1:30
2 x 100 IM - 1:35
10 x 200 - 3:00
#1/#10: 200 IM or 100 fly/100 free
#2 - #9: 100 free + convert 100 free to 100 IM kick to
* 100 free - 1:10
* 50 easy - 1:10
200 cool down
Had to leave early today. Made it through half the 200s.
5 x 100 pull no paddles
4 x 200 IM
3 x 300
5 x 100 pull w/paddles
4 x 200 alt breast/free
TOTAL: 3900 LCM
Arms hurting again - have been ever since I got the stomach bug last weekend & then stopped the magnesium. Plus those two nights holding baby Elenna on my chest for hours kept my arm in the bent position, which never helps. Seriously considering switching to a different Ortho - at least to get a 2nd opinion, and see if someone in town does PRP therapy, or if perhaps I need (gag) surgery. If it's surgery, forget it, I'll just suffer - managed to suffer through the rotator cuff without surgery, I can surely manage through this.
Today I found myself trying to figure out my tempo trainer. I think I still am alittle off but will figure it out.
1000 as 200 swim/pull/swim/kick/swim
300 Breast kick w/brfins
4x50@1:00 Breast w/brfins
10x50@1:00 Free w/tempo trainer resetting and resetting in between
5x100@1:30 Free w/tempo set at 1.00 w/paddles & bouy this was alittle bit challenging but managed to keep up and ended up holding 1:20, 1:21, 1:19, 1:19, 1:19
2x200@:30R Free w/snorkle
200 Free easy
Total 3100 yards
2x25 Fly dril
2x25 back drill
2x25 Br drill
2x25 Fr drill
4x50 Pull on 1' perfect stroke FR
1st set work recovery
2nd set work entry and catch
3rd set work triangles under your body
4th set work finish & release.
4x50 kick SPEC
2x (100 Drill, 2x50 Swim, 4x25 Swim rest :30)
4x50 build up
2x150 PKS by 50 SPEC
4x75 "cruise" on2' FR
4x(50BA/BR on 1:20, 25 FR on :40)
4x25 SPEC on :40
4x25 FRno breath on :40
400K every 4th length hard
2x(100pFR, 2x50 SPEC, 4x25 SPEC)
Very fun meet! Well run and low key, with lots of nice swimmer folk. I couldn't believe they actually had coffee in the hospitality room. Had some right before my 50 fly. They mayor of Warrenton, who is a masters swimmer, gave out Mayoral Proclamations for those breaking meet records, which was a nice touch.
I didn't love the pool as much as Speedo. But that's likely because I was stuck in lanes 1 & 2 for every race. Those lanes = 7 feet deep. The rest of the lanes = 9 to almost 12 feet deep. It almost goes without saying that I prefer deep water. But thanks to being in the next to last heat in my fly races, at least I had cool clean water. And my times were faster than I expected on a few days rest. Good thing -- since these 3 races are now in the bank for SCY. No do overs. Hopefully, they'll hold up decently against the fast swimming to come at Mesa. It feels slightly odd not tapering for SCY this season, but I have other fish to fry in nice indoor meter pools.
Tech suit best: 1:01.3
Full body Pro best: 1:04.0
My last untapered 100 fly was a 1:02.7 in a B70 in a faster pool (Mason at 2010 Zones). So I'm pretty happy with a time only .4 slower in my paltry little kneeskin at the crack o' dawn. I was out in 29.1, with the predictable piano the last 10 yards. But I had a very clean start and fast underwaters. My breakouts were good, according to Speedo, except for the third one. I can't say my turns were very snappy though; like usual, I was going for big air. Glad this race was first. I think it woke me up a bit as well -- this was my earliest race in some time. SwimShark was kind enough to video it for me.
Tech suit best: 27.0
Full Body Pro best: 27.6
Previous Best in kneeskin: 27.8
Thrilled with this time! When I swam the 50 fly at the Sprint Classic last October, I went 27.8 with a glide-y finish. This time, I decided in advance to experiment by staying under water longer off the start and turn (did 12 and 10-11 SDK or so respectively). I also hit my walls fairly well. Result: .6 faster in a slower pool. I'll take that! This time is only .2 off my PB of 27.0 swum twice in a Jaked and B70. So it's my second fastest time ever. Maybe execution is even more important than tapering for 50s. And I'm glad I experimented with more SDKs in my 50; now I know it's faster. Speedo did say I had a couple dolphin kicks on the surface on my second 25, so that's still something to work on and improve. And I grazed my hand on the lane line on the second length. Everyone seemed to agree the lanes were slightly narrow though.
Tech suit best: 1:04.1
Ful body Pro best: 1:06.8
Hadn't swum this race in SCY since the Auburn meet in 2009 when I was fully tapered and in B70. This meet, based on my 100 fly time and in a kneeskin, I figured I'd go a 1:06 or so. So I was rather shocked to see the 1:04.3, only .2 off my PB, with splits of 29.0/35.3. This swim felt relatively better than the last few 100 IMs that I dimly remember. I wore a nose clip (which made the 12 SDKs on the back leg easier) and went out slightly slower on the first 50. My breast leg also felt better. I was in lane 1 for this race. My one big mental error was that I came off the wall on freestyle flutter kicking instead of dolphin kicking. WTH? When I realized I was flutter kicking underwater, I popped up and started swimming. Would love to see what I'd go fully tapered and in a deeper pool, but, hey, I'll take this time too.
All in good, a great meet and a great start to 2011. I'll swim 3 more events in SCY at CZ in April (again, on only a few days rest) -- 50 free, 50 breast and 100 back. Then, I'll have had a crack at all my best events in SCY. I must admit I'm a bit sad not to be going to Mesa. But one can't do everything.
After my last few short course meets without my beloved B70, my prevailing thought is I am really, really glad I've invested so much time in dolphin kicking. I think it's saving me in this transition period. Oddly, I think using tech suits may have helped me become a better kicker by causing me to focus more on streamlining and kicking. I became a better underwater swimmer, and taking the suits away doesn't seem to have changed that terribly much.
Full meet results:
Mr. Fort also won his age division of the 10 mile adventure trail race this am. He said it was the hardest 10 miles of racing he's ever done. His training parter didn't fare as well in the rainy muddy conditions, repeatedly falling. Mr. Fort is a like little billy goat.
Updated March 6th, 2011 at 09:27 PM by The Fortress
Elko High School Track Team held their 8th annual Elko Triathlon. This was started as a way for the track team members to get to know each other better at the beginning of each season (and as a fund raiser) and has become a big event for many of the local adult athletes. I have teamed up with my brother (runner) to do this every year. Fun event. It also has been a first triathlon for many local athletes here, including several that I have coached.
The short taper I did the last 2 days helped me to have one of the better swims I have had in this event. Not a best time, but within 10 sec of my previous best and a smooth swim where I felt great and relaxed the entire time. The only downside is I can't count!! We don't use counters and even though the timer will tell us when there is 50 to go we're pretty much on our own to keep track of our laps. I suck at this. Usually lose track of how far I've swam after about 200. Must be a sprinter thing. lol Anyway I had planned to pick up the pace with 200-250 to go and had just began this surge when I was at this point (according to my count) when my timer stuck the kickboard in the water indicating I had 50 to go. But it still was a good swim and I was surprised at how good I felt. Probably could have gone out a little faster and held on throughout. As a team we did very well also. Was third overall and second in the team division. Not too bad as those who beat us were 20-30 year olds. The high school kids were in a separate division. As a side note, my son's high school team won the event breaking the course record they set last year.
Updated March 6th, 2011 at 10:06 AM by poolraat
Our team has "official" Saturday practices that, depending on location, are either at 7am or 10am. This week's was at 10am. When that happens, a group of us (for whom 10am is just too late to swim) meet at the Y for our "unofficial" practice. I have been swimming on my own on Saturdays instead of with the team. Today, however, it just made sense location-wise to swim at the Fishers Y instead of heading down to the Fort Ben Y (where I swim alone sometimes). I had to drop my daughter off at the junior high that is only three blocks from the Fishers Y.
I should also mention that while I was sitting in the high school bleachers on Friday night for 2 hours, my side/back issue reared its ugly head. With packed bleachers and no where to move (or even to stand up because of those behind me), I left Friday's community performance night in pain. Sleeping did nothing to alleviate it. So, I was not looking to swim with the team - I was planning another kick-fest. It just didn't work out that way. Here's what they (I) did:
400 Warm-Up (200 for me; swimming gingerly)
1 x 300 Pull on 5:00
1 x 200 Kick on 4:00
1 x 100 All Drill on 2:00
1 x 200 Free on 3:30
2 x 50 Free on 1:00 (25 hard, 25 easy)
4 x 25 Free on :40
1 x 100 Free FAST on 2:00
Total Yards: 4300 (4100)
Here's where I varied: By the set of 4, I was starting to feel twinges in my side, so I swam the first two rounds and kicked the second two rounds of the 200. In the final set, I swam the first two rounds, did fly drill fast on the third round, and kicked rounds 4-6. I did do a very slow 300 free cool-down. Should I have done this workout? Not according to my side now. Saturday night was horrible. I could hardly move. Taking Sunday completely off.
The other part of Saturday was that my daughter had her color guard divisional meet. THEY DID AWESOME! The girls (all 43 of them!) received another GOLD rating and finished first place out of the 15 teams competing in their cadet class. Shout out to them! WAY TO GO HSE CORPORATION JV COLOR GUARD!
One other thing I noted on Saturday: I need to stop swimming alone on Saturdays and swim with these people. They are all fast - I am easily the slowest, but they are fun and supportive - and I try harder when I swim with them. They make me better - and I need that.
We went over to Coeur d'Alene, Idaho for a SCM meet today...leaving Wenatchee at 6:45 am (3 1/2 hour drive) for 10:30 warmups. I just got home now at 11:30pm!! I'm exhausted, but had a great meet. In fact, everyone on our team had a great meet, so to all!!!
I'm gonna give the really condensed version of my events, so I can sleep.
We were also competing at 2200 feet of elevation, so it was a little fun. I normally train at 1200, so it's a little step up for me.
I don't have splits, but I can give guesses.
400 SCM IM - 5:08.06 (out in a 1:06), I saw that on the scoreboard...the rest of the race just hurt. Could have gone faster.
Best time by 11 seconds!! New LMSC Age Group Record. Converts to a 4:36.02 in SCY (note: used swimmingworld.com's converter for all)
200 Mixed Free Relay - swam a 50 Fly
200 SCM Free - 2:08.29 - I went out a little slower than normal, and had more energy on the back half...imagine that!!! I think it was 1:03/1:04.5
Best time by 2.3 seconds!! New LMSC Record. Converts to a 1:54.95 SCY
400 Mixed Medley Relay - swam fly - actually tried on this one so we could set the LMSC record...I split a 1:03!
200 SCM Back - 2:29.60 - Race of a lifetime...I swam this neck and neck with a great 57 year old swimmer who hasn't competed in over 3 years, and he and I matched each other stroke for stroke, kick for kick the whole way...he ended up touching my out at the end by a tenth of a second.
Best time by over 4 seconds!! New LMSC Record. Converts to a 2:14.04 SCY
800 Mixed Free Relay, another LMSC record by default (no prior for our age group)...we all just swam this easy as a cool down, I did a 150 really easy free then finished with the last 50 sprint fly, probably getting close to a 31 or so.
200 SCM Fly - 2:24.22 - By this point of the meet we were I don't know how many hours into it, but everyone was exhausted. I just wanted to be able to beat my earlier 200 backstroke time so I could still call myself a flyer!!!
New best time by 1.5 seconds. New LMSC Record. Converts to a 2:09.22 SCY
400 SCM Free - 4:40.62 - I was shot before this race started, but I still tried to make a good attempt at it anyway. My best time was a 4:32, which was swum last year, and also was the first event of that meet, so to come with 8 seconds of it tonight was really good for how tired I was.
Converts to a 5:20.75 SCY
I think it was after 7:00pm when I started the last race, and my first swim of the day was at 11:00am. They did have 4 heats of the 1500 just after the 400 IM, and that took up a little over 2 hours, which gave a nice lunchbreak for me (TACO BELL!!!!)...this in addition the breakfast of champions at McDonalds, and the dinner of a lifetime a Burger King, make one day of well rounded meals!!! Can't forget the refilling of Mountain Dew on the drive home.
Overall, best meet I've had in a while, 4 out of 5 best times, even some when I was so tired I shouldn't have been able to, but still found a way!!
Got the idea from Patrick to keep track of this:
Pools I’ve competed in since starting Masters (Mar. 2009) (SCY unless noted)
King County Aquatics Center, Federal Way, WAWhitworth University, Spokane, WASandpoint West Athletic Club, Sandpoint, ID (SCM)Briggs YMCA, Olympia, WAWenatchee High School, Wenatchee, WAHelene Madison Swim Center, Seattle, WAUniversity of Idaho – Moscow, Moscow, IDHood River Aquatics Center, Hood River, OR (SCM)Tualitan Hills Recreation Center, Beaverton, OR (LCM)Mount Hood Community College, Gresham, OR (LCM)Bainbridge H.S. Aquatic Center, Bainbridge, WASouth Davis Recreation Center, Bountiful, UT (SCM)Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)Canby Swim Center, Canby, ORJuanita H.S. Aquatics Center, Kirkland, WARay & Joan Kroc Center, Coeur d’Alene, ID (SCM)
Updated March 8th, 2011 at 09:48 AM by jaadams1
Today I only had a short time to swim before the kids meet.
500 Free w/fins kick every 3rd 25 fast
5x100@1:30 Free w/paddles & bouy
Total 2000 yards
Worked on some more pacing today. I really need it. Felt good through most of it I just didn't swim quite as well as I felt. That's alright, I'll take what I can get.
10 Min. mix up w/u
4 x 50 free drill (coaches choice)
2 x 500 w/10
Hold 1:15's for me. Did good on the first one, second one got sloppy.
(3 x 100 w/10, 4 x 50 w/10)
6 x 50
Drill to flag, hit turn hard and sprint 25 AFAP.
4 x 225
(150 free, 50 stroke , 25 stroke sprint)
6 x 75 w/20
(25 drill, 25 build, 25 sprint with 10 push ups after each 75)
We were running out of time so we took a vote and skipped the 4 x 225. So actually we only went 3600. I may have cast my vote for the wrong item. The push ups after the sprints were not very fun.
During my first month or so back in the city, my main fitness goal is to re-establish my routine hereóstarting back up with the mix of teams and swim buddies I practice with, getting used to going to the gym again (I stopped lifting for a couple of months while I was down in Florida), going back to ballet and rowing classes, etc. It means several weeks of soreness while my body gets accustomed to doing all that stuff again. I try to be sensible about easing backóI lifted very light weights at my first session yesterday (but am still sore today), and wonít begin leg weights until after Iíve gone to ballet and rowing for a couple of weeks so that I donít hit them with everything at once. But I donít want to drag things out too long, either.
My swimming plan for this spring is to swim one weekly practice with each of my teams, Asphalt Green and TNYA, and the rest on my own or with my Riverbank swim buddies. This morning I went over to the Asphalt Green lcm workout. It was distance oriented, which I would usually skip in favor of a sprinting or technique or IM-intensive session (we get a monthly calendar listing the focus of each workout). I generally get enough distance work with the Riverbank swim buds. But I really wanted to go ahead and resume some sort of contact with that team, as well as confirm that I could attend AGUA workouts on a drop-in basis. Hereís how the workout went:
600 lcm warmup (400s, 200k)
500 FR + 400 IM d/s by 50 + 300 BK/BR by 50 + 200 IM kick
4 x 200 IMs w/ rotating extra 50
200/300/400/500/500/400/300/200 w/ various breathing patterns [I skipped the breathing patterns and did various FR/BK patterns. I also skipped the last 400/300/200 in favor of the following.]
4 x backstroke start
chatting with teammates who also got out early
On my flog I see that this workout puts me over the quarter-way mark towards earning a swimsuit this year. Hurray!
On the way over to practice this morning I spotted a new bakery named "Insomnia Cookies." Now I know where to go if I need a snickerdoodle fix before 6am workout.
I entered next weekend's NY State championship meet . Iím swimming Sunday only, and will be creating my own event order with creative split requests. (I donít think I ever would have ever thought to do that if I didnít read Fortressís blog!) I signed up for the following: 200 FR (for 50 split), 200 BR (for 50 split), 200 IM, 200 BK (for 100 split). Thereís also relays. I donít have super-high hopes for the meet, and wonít be resting for it, but it should be a chance to practice racing skills, as well as a social event.
Iím not sure if I will have a taper meet this season or no. Iíve been content this winter not having a season plan, focusing on enjoying my training, and deciding on whether or not to do local meets right before the entry deadlines. Iíll probably continue doing that, since the prospect of not having a big end-of-season competition seems ok to me. Right now Iím mostly focused on staying in good shape for the open-water season, and am impatient to be able to swim at the beach again.
Updated March 5th, 2011 at 05:40 PM by swimsuit addict
On my way to Noblesville for practice this morning the thought occurred to me that I could just park the car and swim across some of the flooded fields. The water (measured by the submerged fence tops) had to be 5' at least. I could have enjoyed an open-water swim, saved gas, and returned home much faster than I did.
**250 freestyle warm-up
**100 Free @ 1:45
**4 X 25 Stroke @ :45
**200 Free @ 3:30
**4 X 25 Kick @ :45
**300 Free @ 4:45
**4 X 25 Stroke Drill @ :45
**400 Free @ 6:00
**4 X 25 Stroke @ :45
**300 Free @ 4:45
**4 X 25 Kick @ :45
**200 Free @ 3:30
**4 X 25 Stroke @ :45
**100 Free @ 1:45
**250 cool-down swim
I had a bad head-ache all night probably due to the margarita I had with my mexican dinner last night.
I liked the flow of the swim we did this morning and by the end of the swim my head was fine and I was back to 100%. Swimming is pretty amazing for hang-overs!
Okay I'm off to the back room to do my mindful (mindless) yoga!
500 Warm up
3 x 100 Free
100 IM - 1:45
200 Free - 3:15
100 IM - 1:45
200 Free - 3:15
100 IM - 1:45
200 Free - 3:15
100 IM - 1:45
2 Times Through
* 200 Free
* 4 x 50 IM Order - 1:00
* 100 Free
* 200 IM
* 4 x 50 Free - :50
* 100 IM
It's been a long winter.
Desperate to leave the frigid suburbs of Chicago, I recently signed up for the Open Water Safety Conference to be held in San Francisco on March 18-20.
I confess I probably wouldn't have chosen to travel to this conference if it weren't in one of my favourite places in the world. Also, I really really want to swim in San Francisco Bay!!!
With the help of Leslie Thomas of swim-art.com, Chaos, RobbieD, E-H2O, myself and several others (and anyone else who wants!) are planning a swim from the Golden Gate Bridge to Aquatic Park on Friday morning the 18th March.
The water will probably be in the low 50's, so it'll be a challenge for my pool bound self.
Although I'm still spooked by the life threatening neoprene allergy attack I experienced in Tampa in January, and know I can't swim in a wetsuit, I've found the perfect alternative!!!!! I'm sure one of the Fisherman's Wharf sea lions will offer its life to ensure my warmth. I might even get a pair of pants out of one of them if I cut carefully.
[nomedia="http://www.youtube.com/watch?v=DCAsXhyLofI"]YouTube - Man vs. Wild - Seal-Skin Wetsuit[/nomedia]