DOUBLE Wed Dec 15th 2010 decided to use this workout to rest more & do some quality 200's for time Subscribe to Ande's Swimming Blog just renewed my USMS membership for 2011 Don't have a masters team? Register with Longhorn Masters scy Bess Coached UT Swim Center, main pool noon to 1:15 trained in my own lane beside james, larry, jim & max less CROWD, cooler water WORE speedo PRO jammer WARM UP missed it Main SET: Assigned: 4 rounds (one each stroke) of 025, 050, 075, 100 50 k (regroup before & after the 150 k) 050, 100, 150, 200 round 1 FL on 25 per 25 base round 2 bk on 25 per 25 base round 3 br on 25 per 25 base round 4 fr on 35 per 50 base DID: 4 rounds of 25, easy, 25 easy 25 easy, 25 easy 50 k easy speed 50 easy, 50 easy, 150 skip 200 strong for time round 1: 200 IM went 2:11 round 2: 200 bk went 2:09 round 3: 200 br went 2:27 round 4: Rested about 10 minutes before the last hard 200 200 IM max stinchcombe got my splits off the clock 27 33 36 29 2:05 100 easy Next meets are: Fri Apr 1 - Sun 3, 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 not real thrilled with Sunday's order of events
SCY WARM UP: 4 X 100 1:40 1:30 2 X 200 3:20 3:00 Twice through. Round 1 intervals left, 2 right. 8 X 50 1:00 odd: moderate even: build to fast 3 X 100 @ 100% 4:00 Easy 50 swim 1 X 200 kick 4:20 4 X 75 kick 1:40 6 X 50 kick 1:00 1 X 300 free 4:30 4 X 75 choice 1:15 Descend 75's 1-4 Three times through. WARM DOWN: 4 X 50 easy 1:00 5150Y
Again this was one of those mornings with about 10 minutes of standing around trying not to get wet this morning. Almost 5:15 before getting wet with: 200 Free 100 Kick 200 Pull 300 IM 20 x 25 Fly @ :30 (held about :16s) 100 Kick EZ 400 Free Pull - felt strong 100 Free EZ with my group: 4 x 50's drill 1 of each stroke 100 IM working long streamlines ------------- 2200 yards I have about 5 weeks till my next competition. It's right here in wonderful Wenatchee. At least I don't have to travel far. Entries should be coming out soon, at least that's what our coach said this morning. 200 fly & 500 free for sure, after that will depend on the meet lineup.
Wed Dec 15th 2010 LIFTED WEIGHTS [ame="http://www.usms.org/forums/showpost.php?p=231900&postcount=8"]2010 Dubai World SCM Swimming Championships[/ame] began today [ame="http://www.usms.org/forums/showpost.php?p=231448&postcount=1544"]Swim Faster Faster INDEX[/ame] Bob said he liked [ame="http://www.usms.org/forums/showpost.php?p=231379&postcount=1542"]SFF Tip 317 on Breastroke[/ame]. Subscribe to Ande's Swimming Blog just renewed my USMS membership for 2011 Don't have a masters team? Register with Longhorn Masters scy Whitney Coached UT Swim Center, diving well 6:30 - 8:00 dove in 6:34ish trained with Brandon, Ritchie, Kevin, & Kelly beside Todd, tyler, chris, Nate, doug, marcio & amy CROWDED LANES TODAY WORE yingfa jammer WARM UP 2 rounds of 250 done 200 fr 50 IM 250 done 100 k 100 im 50 went 1:11 on 100 k Main SET: 4 rounds (one each stroke) of 025 050 075 100 150 k (regroup before & after the 150 k) 050 100 150 200 round 1 FL on 25 per 25 base (did 1 arm stroke drill, swapping R & L) round 2 bk on 25 per 25 base went 1:48 on 150 k round 3 br on 30 per 25 base held 40's per 50, had traffic issues in the 200 round 4 fr on 35 per 50 base made it ~ ~ ~ 100 easy thinking about doubling today, rest on the 25, 50, 75 100 and 50, 100, 150 to focus on going fast on the 150 k & 200 swim Next meets are: Fri Apr 1 - Sun 3, 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 not real thrilled with Sunday's order of events
Well decided to go for it today and get back to solid swim training. As the workout progressed I realised I'm still a little mashed from the weekend. Warm Up 650 Fr 8 x 100 FR 1:30 desc 1-4 IM Set 8 x 75 1:30 Scull, Kick, Swim. I dodged a 50 on the Back someplace...too much on that interval and wearing a drag suit. 4 x 125 2:15with extra 25 of each stroke per swim. 2:15 is probably good for me but not only 2 days after zones. I got to the last round and could not get my body to do fly...so I did free rather than butterstruggle...but overall I did good. Aero Set 4 x 200 3:00 supposed to be descend but I already felt spent so I just wanted to make the int. I only did 150 on #3 as I skipped the first 50. Cool Down 400 Fin Kick had a social and recapped my heroics from the weekend to my training partner. We decided to kick my butt for the next 3 weeks ahead of a late January SCY meet to see what I can do. Stay Tuned. 350 EZ FR
Updated December 15th, 2010 at 12:23 PM by SwimStud
I did it anyway. All the way in I was thinking maybe I should warm pool it today. Then I got there and the lap pool was 80 so I just stayed were I normally swim 10x100@1:45 free 500 kick w/fins alt 100 free/100 fly 5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim to loosen my back that is why I do it so much 5x100@1:45 as 50free/50back w/paddles 500 Free as 100 swim/100 fist drill Total 3000 yards
At the gym, on the treadmill. Decided to do some intervals just to make the run a bit less monotonous. Warmup of 5 minutes of walk and easy jog. 5 x 1/2 mi w/about 30 sec of walking between each. 5 min of walking to cool down
Swim/SCM/Solo: 100 easy 20 x 25 shooters w/fins 5 x back/belly/right side/left side 100 dolphin dive Total: 2100 meters 10 minutes hot tub The showers weren't working and were frigid! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Still pretty beat from the weekend. And the cold I was getting before is now in full force. Better now than at the meet, I guess. Hoping to go to yoga tomorrow. I seem to recall I have another PRP treatment this week as well. Finally heard of another swimmer (Nuthin But 50s) who's going to try PRP in lieu of surgery on his ACL. 100 back vid: Stud video'd my 100 back (1:10.26) from NE Champs. Videos are always very revealing. I was underwater more than I thought despite the calf cramp. Even managed what looked like 9 SDKs on the last 25. My turnover seemed very slow and I was crossing over with my left arm. I don't usually do that. I was definitely lounging leisurely into my last couple turns. That could be party due to my unfamiliarity with backstroke flags set at 5 meters instead of 5 yards. Splits = 33.68/36.58. [nomedia="http://www.youtube.com/watch?v=PMlapHo1HHc"]YouTube - P1020994[/nomedia] Same slow turnover from my 100 back in Atlanta (1:01.9), though I was underwater more there. [nomedia="http://www.youtube.com/watch?v=gwFZ4FmwjNw"]YouTube - Les 100 BK[/nomedia] Tom Dolan Meet: This was the first time in years I missed spectating and cheering at this meet. Fortunately, there was great coverage on swimming world tv. http://tv.swimmingworldmagazine.com/.../workouts/7540. Jack Conger's 1:43.1 200 back was amazing! I also liked comment that Janet Hu (NAG record holder and winner of the 100 fly here) trains frequently with a monofin. Mine is still awol.
Updated December 14th, 2010 at 06:04 PM by The Fortress
SCY WARM UP: 1 X 200 3:20 3:00 2 X 150 2:30 2:15 3 X 100 1:40 1:30 Twice through. Round 1 intervals left, round 2 right. 4 X 100 2:00 6 X 50 1:15 8 X 25 sprint :40 50's and 100's: odds: moderate to easy evens: @100% Take a short break before the 25's 1 X 200 kick 4:20 8 X 50 kick 1:10 odds: moderate evens: fast 1 X 200 free 3:00 1 X 200 IM 3:30 1 X 200 stroke 4:00 Three times through WARM DOWN: 4 X 50 easy 1:00 5100Y
Tue Dec 14th 2010 WOKE UP LATE Subscribe to Ande's Swimming Blog just renewed my USMS membership for 2011 Don't have a masters team? Register with Longhorn Masters scy Whitney Coached UT Swim Center, diving well 6:30 - 8:00 dove in 6:55ish trained with Todd, chris, Nate & angie beside ned, larry & jim WORE yingfa jammer WARM UP missed Main SET: 400 fr 4 x 100 bk on 1:30 400 fr 4 x 125 br on 2:00 400 fr 4 x 200 fr on 2:30 400 fr 5 x 150 on 2:05 odds kick evens Fl, Bk, Br 50 easy Next meets are: Fri Apr 1 - Sun 3, 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 not real thrilled with Sunday's order of events
Solo, in pool in Winnemucca, NV Had to go to 'mucca for work so I scheduled my meetings so I could get to their pool for a swim during noon lap swim. The Winnemucca pool didn't have any lane lines in. Also they had the wrong times posted on their web site so I only had about 30 min to swim rather than the hour I thought I would have. Have to go back Thursday so this time I know when to get there so I'll have the full hour. Warm up Swim 150 free 250 backstroke posture alignment drill (on back with strong kick, hands crossed over chest, elongate body and neck) Odds - straight on back Evens - rotate side to side, make sure shoulders come out of water (The odd ones went ok but I need to work on the rotation. I end up with a really big, slow kick on those.) Set #1: Backstroke Pull 10 min continuous pulling with catch paddles - enter hands at 10 and 2 o'clock; work on DPS (I like the paddles, went about 500, not real sure as I cant count past 4 without loosing track) Set #2: Underwater dolphin kick w/zoomers 10 x 25/40 - kick from core, not knees - keep rate of kick same as race pace rate, Keep legs steady Set #3 Backstroke Cup Drill 20 x 25/10sr Backstroke w/cup half full or half empty?, run legs whole time!!! (I think I did 10 of them before they told me lap swim was over and I had to get out) Total: 1400 yards I went to the gym after work and ran about 3 mi on the treadmill. Ran a mile then did 1/4 mi intervals.
Updated December 17th, 2010 at 11:28 AM by poolraat
This morning it was 19 degrees with a dusting of snow on the ground, and I felt like a very dedicated swimmer indeed as I trudged in the dark from the subway to Riverbank State Park for their morning lap swim hours. Once I got there, though, and realized that one of my lanemates had jogged a couple of miles over, and the other had ridden her bike across town, my efforts (which consisted of dressing in umpteen layers to ride the subway and walk a total of 5 blocks) seemed just a little bit less heroic. Such tough girls I swim with! And I’m very glad they are, because it was fun with all three of us there today. Here’s what I did: 1300 lcm warmup (400 swim, 200 revIM kick, 200 pull, 200 rev. IM drill/swim by 25, 100 FR, 200 IM) 3-2-1 set: 3x thru 300 FR 200 IM 100 kick 4 x 100 FR @ 1:40, desc. 400 IM/FR by 50 500 FR 300 play + warmdown Usually around this time of year I would be excited about getting out of the cold and heading down south for the holidays. But it hasn’t been much warmer there in recent weeks. They’ve had nights in the mid-20s in the Florida Panhandle, and my mom called last week to report that it was snowing in southeast Alabama.* Arghh! I hope all the cold weather Florida is allotted gets used up before I get down there, but I fear that’s not how it works. *To give some idea of how rare snow is there: I told my mom she should go out and play in the snow, or at least look up and let some flakes fall on her face. She thought for a minute, then asked, “Could I feel it if it fell on me?”
Warmup 200 Free 400 Free Pull 8 x 25 Fly w/ fins w/ 12+ SDKs Main 4 x 75 Free @ 1:15 4 x 75 Free @ 1:10 4 x 75 Free @ 1:05 4 x 75 Free @ 1:00 I held 52/53 throughout these, and almost did a set on the :55 but decided not to. I probably should have though. 8 x 100 Kick w/ fins and board :10 rest -------------- 2800 yards
I was so tired today I just decided to stretch things out and not really push. 10x100@1:45 Free 500 Fly drill w/fins alt rt arm/lt arm by 50 5x100@1:30 Free w/fins just made them 4x200@3:00 Free w/paddles & bouy desc went 2:57, 2:51, 2:46, 2:39 not great by any means 200 free easy total 3000 yards
Fort taped and uploaded these swims... 50 fly: [nomedia="http://www.youtube.com/watch?v=oX32yxC4H5g"]YouTube - P1030001[/nomedia] 100 breast: [nomedia="http://www.youtube.com/watch?v=PkV8VjqK0qo"]YouTube - P1030004[/nomedia] 100 free: [nomedia="http://www.youtube.com/watch?v=QFlVZX4WiQc"]YouTube - P1030006[/nomedia] Thanks Les for the video work and cheering!
Top Tens for SCM... After the last few weeks I've just been bumped out of the top ten in a few more of my races. I still have the 400 Free, 100 & 200 Fly, 200 Back, 200 Breast, & 400 IM. So all is not lost. We'll have to see after the SPMA's and a few others send in final results...
Monday Dec 13th 2010 Subscribe to Ande's Swimming Blog just renewed my USMS membership for 2011 Don't have a masters team? Register with Longhorn Masters scy Whitney Coached UT Swim Center, diving well 6:30 - 8:00 dove in 6:35ish trained with Mike, Ritchie, Brandon, kevin, & brandon beside Todd, chris, & Marcio WORE yingfa jammer WARM UP 500 Main SET: 20 x 25 on :20 assigned 500 fr build 100's did 6 x 50 fr 16 x 25 on 20 every 4th non free assigned 400 fr did 5 x 50 16 x 25 on 20 assigned 300 fr did 4 x 50 fr 12 x 25 fr on 20 assigned 200 fr did 3 x 50 8 x 25 on 20 2 fr 2 non fr 100 free few breaths as possible took 2, think if I rested up before it I could do it in 1 maybe none 25 SFK FAST roll start whitney timed went 11.49 75 easy 25 FR fast roll start whitney timed went 9.9 50 easy Next meets are: Fri Apr 1 - Sun 3, 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 not real thrilled with Sunday's order of events
Updated December 13th, 2010 at 02:45 PM by ande
Day 2: I was very tired after day 1's 250 medley and hoping for a "dead to the world" type sleep, but it was not to be. I was too hyped up and caffeinated. But this is typical during a meet for me. Headed over to the pool with SwimmieAvsFan for a leisurely warm up. I felt pretty smooth, though the legs were a bit leaden and fatigued. 100 back, 1:10.26: I was fairly nervous for this event, much like the 100 fly. There were no flyover starts in backstroke at this meet, so I was a tad peeved when the starter decided to start my heat (the final one) with a swimmer still in my lane. Slightly distracting. I had a slight cramp in my left calf on the start, which I'm sure was due to fatigue, as I had no cramping problems on day 1. But it wasn't too bad -- not nearly as bad as the cramp I had off the start in the 100 back in Indy last year. So I compensated by not kicking quite as hard or far underwater and not going out fast. The rest of the race was fine; I think I was somewhat lazy on my turns though. Splits were 33.68/36.58. Given the wobbly start, I was very happy and surprised with my final time of 1:10.26. I had been hoping to break 1:12. Last year, I swam a 1:10.9 (B70) and 1:09.5 (Jaked, I think), so this was my second fastest time ever and very close to my super suit times, off by only .7 and I didn't have any cramping issues on my swim at Boston last year. According to the GBC converter, my time of 1:10.26 converts 1:01.56, which is actually .4 faster than my 100 back from Atlanta swum in a Jaked. Stud video'd this race for me and I reviewed it on the camera. My arms looked like they were moving in super slow mo compared to my 50 backs until the final 25. (I noticed the same thing in my 100 back from Atlanta.) I don't seem to have a true 100 speed turnover. I suppose this is due to my fear of dying on these events. I think my 100s would benefit from a more aggressive approach. But I would have to train more specifically for it. I'll download the video later. 50 fly, 30.39 There was not much time between the 100 back and 50 fly - even Chris mentioned this. I would have preferred another 30 minutes of rest or so. I would even have gladly taken 2 hours. I felt extremely tired during the race -- was just powering through it. Both breakouts were sub par, as confirmed by Muppet. Which is a bit disappointing because 3 out of 4 of my 100 fly breakouts were solid. But I had a fast turn and I nailed the finish with no glide at all. Very happy with the time, which is 1.2 faster than I swam at the Albatross meet earlier in the year. It's still .7 slower than I went last year, but I think the suits effect the short axis strokes more. Using the GBM converter, this converts to a 27.3 in SCY, which is only .3 off my best time in a Jaked from Atlanta. This time also lands me 2nd in the current event rankings behind the amazing SVDL, so I am thrilled with that! Scratches: I scratched the open 50 back and 100 free. Every muscle in my body was sore and aching by then and I didn't think I'd go any faster than 31.14 in the open 50.* (I think the winning time in that event was a 31.6.) Plus, the pool conditions/air quality were causing me sinus and wheezing problems (which are worse today, blech). And 6 events is plenty for a wimpy sprinter! I was amped-out. So I just relaxed for a couple hours, chatted and watched my friends' races before ravenously wolfing down real food and heading to the airport. * Jimslie texted me that this time was the second fastest time swum in any age group so far this year in SCM. Summary: Last SCM meet in my current age group! 50 back, 31.14 50 fly, 30.3 50 breast, 38.9 50 free, 28.77 100 back, 1:10.26 100 fly, 1:10.22 Very pleased with all the times. (Just wish I had gotten a 100 IM time.) I was hesitant about signing up for this meet initially since I only had about 4-5 weeks of really solid training before my 2 week taper. But I'm glad I did. I think I might have "drifted" too much in training without a goal meet to break things up. And now I'm ready to get back to some non-taper workouts. Though I may not get in much training this week with xmas looming - I am way behind. Plus, I have that nice post taper meet "hit by a mack truck" feeling. It was pretty dicey getting back from Boston last night (torrential rain there and high winds here). SwimmieAvsFan and Muppet's flight was cancelled and they were stranded there. My flight was very delayed and I didn't arrive home until 1:00 am. But it was all worth it! And Fort Son had fun tooling around Boston and checking out schools. I was happy he didn't get lost on the MBTA! Unofficial Results: http://www.vaswim.org/meets/results/...sults_2010.htm And on those results is my split request from the 200 back. Whew. (I know I shouldn't stress about this, but I've had a couple splits almost go missing the last couple years.) Oddly, my time is the exact same time as last year, right down to the hundredth of a second. Women 45-49 50 SC Meter Backstroke ================================================== ============================= WORLD: W 30.31 3/1/2009 K.PIPES-NEILSEN, FRA NATL: N 30.58 12/2/2007 K PIPES-NEILSEN Zone Champs: Z 32.51 2008 Laurie DiTommaso VA LMSC: V 38.74 3/15/2008 Debbie Jaeger Name Age Team Finals ================================================== ============================= 1 Luallen-Egg, Andrea 45 GSM-NJ 34.87 2 Skrobis, Amy V 45 ABC-NE 37.52 3 Delorey, Laura E 48 GWDM-NE 39.49 4 Stokes, Karin E 49 GSP-NE 40.27 5 Cheney, Jane E 49 GWDM-NE 46.45 6 Zraket, Lisa 46 YNS-NE 47.38 7 Barker, Joanne L 46 CMSC-NE 47.99 Women 45-49 50 SC Meter Backstroke ================================================== ============================= WORLD: W 30.31 3/1/2009 K.PIPES-NEILSEN, FRA NATL: N 30.58 12/2/2007 K PIPES-NEILSEN Zone Champs: Z 32.51 2008 Laurie DiTommaso VA LMSC: V 38.74 3/15/2008 Debbie Jaeger Name Age Team Finals ================================================== ============================= 1 Livingston, Leslie 49 GMUP-PV 31.14Z
Updated December 13th, 2010 at 11:02 PM by The Fortress
300 Free warmup 8 x 100 @ 1:30 (50 stroke, 50 free) #1-4 Fly #5-6 Back #7-8 Breast 18x50 Free (3 @ :60)(3 @ :55)(3 @ :50)(3 @ :45)(3 @ :40)(3 @ :35) These were easy till the last 3, also did the last 1 fly 100 EZ Kick 5 x 100 Free Pull @ 1:15 (I held about 1:07s) 8 x 50 SDK on back w/ fins @ :50 ----------- 3000 yards
This morning I swam up at Riverbank with a swim buddy. Here’s what I did: 1000 lcm warmup 500 FR, 400 IM, 500 FR all on 7:45 1:00 rest 400 FR, 300 IM, 400 FR, all on 6:10 :30 rest 300 FR, 200 IM, 300 FR, all on 4:30 [This long set actually felt pleasant. My times weren’t fast—I was around 1:30 pace/100 on the FR throughout the set, and just swam the IMs relaxed. My body just felt like it didn’t want do anything in a hurry this morning, so instead of negative splitting my FRs I just stayed at my regular 1st-half pace for the entire swims. That made them feel so dreamy and relaxed that I lost count on one of the 400s.] Then, because I was enjoying the pattern, I continued/adapted it for a long warmdown: 200 pull, 100 FR w/ IM kick, 200 pull, all on no interval 100 BK/FR, 50 IM kick, 100 FR/BK, all on no interval extra 150 easy + play
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