AM only SCY
300 swim every 4th 25 scull
4x75 @ 1:30 kick/drill/under H2O FL kick w/ fins
4x100 @ 1:15 AE
8x25 @ :40 V.S.
Was definitely feeling run down from yesterday's double so I just used today as a light recovery day.
Took me a little while to adjust to the hot water, but I managed.
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 3:45,3:44,3:41,3:37,3:33
500 free kick w/zoomers
100 back w/paddles in 1:31
100 breast accordion drill w/snorkle
100 free w/snorkle
5x100@2:30 fly as 25 rt arm/25 lt arm/25 kick/25 swim the swim felt strong
100 back kick w/zoomers
100 breast pull w/zoomers
200 free drill
200 free kick
Total 4000 yards
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
8x25 @ :30 V.S.
8x75 @ 2:00
- done as 6 squats/25 under H2O FL kick/8 squats/25 under H2O FL kick/10 squats/25 under H2O FL kick
2x (RD1: FR, RD2: BR)
12x25 @ :25 kick w/ board
4x50 @ :50 200 PACE
5x100 @ 1:15 1st/last 25 FAST swim w/ fins
6x50 @ 1:30 FR FAST no breath
200 kick w/ board
8x25 @ :30 drill I.M.O.
3x100 @ 1:20 pull w/ buoy + paddles + snorkel
10x25 @ 1:30 FAST swim w/ fins (2 FR, 8 I.M.O.)
4x100 @ 1:30 FL kick w/ board + fins
6x25 @ :45 FR kick w/ board BEST AVG (average across all 3 rounds: 17.1)
4x100 @ 1:30 2nd/4th 25 FAST swim w/ fins
10x50 @ 1:00 25 drill/25 swim (2 FR, 8 I.M.O.)
6x100 @ 1:30 swim w/ strapless paddles + snorkel
Still fighting this cough, but was happy to get a double in today and hit the 5 digit mark on total yardage.
It's been 2 years since I posted.
Been a good 2 years. 1 New grandson, My Son Got hitched and has my third grandkid on the way.
Now the really good part.....
We are sponsoring 2 meets this spring. We are hosting the 1st Annual Arnold Swimming Championship !!!!
And the 2nd Annual Swim Against Huntington's Disease !!
All this is made possible through Norm's hard work!!!
Masters Swimming is Awesome!!!
Today I managed to blow bubble rings for the first time! I did a prosaic mid-day workout at the Y, and afterwards enjoyed having my own lane to scull and play in. I tried lying on the bottom and blowing bubble rings, which Iíve done before, and this time they actually came out as rings rather than just big bubbles. Cool! I was just in the shallow end todayóIíll have to work on my sinking skills so that I can do this in the deep end as well. Iím not yet as skilled as these guys . . .
Öbut itís a start!
My workout today:
1000 scy warmup
4 x (3 x 50 FR @ 1:00, desc.)
4 x (3 x 25 @ :30 desc., stroke IM order)
400 experiment, scull, play
In North Texas, we have a "first meet free" ongoing promotion that our current President enacted when she took office. I don't disagree with it, as any promotion is a good thing to get people to participate.
But I wish there was also a frequent punchcard, honored by either NT LMSC or perhaps all the LMSCs within a zone, and then you get some prize at each award level, like a patch at 10 meets, a towel at 20 meets, a bag a 50 meets, and a knesskin at 100 meets! There would be a firm start date, such as 01/01/14 and then the punches go into effect. No retroactive punches.
The former only rewards the newbie, and there just aren't that many! How about giving me a reward for sticking around and registering USMS YOY since 1992! We don't get any prizes, and I just don't think someone who's never swum a meet should get something for free when I don't.
I went to bed early last night and woke up feeling better than I did yesterday. I am far from rested but definitely a good nights sleep helped a lot. Todays workout had a lot of high intensity swimming and the 200ís in particular were brutal.
400 free with snorkel
6x50 catchup on 45
4x(2x50 free on 30, 1x50 back on 35, 1x50 easy on 45)
4x200 free on 3mins swum 100 strong/fast, 50 afap, 50 hold on
8x100 free on 1.30 swum 50 strong/fast, 25 afap, 25 hold on
10x50 kick on 55
300 easy with snorkel concentrating on left hand entry
Total 4300 scy
I made all the transition set holding 28s on the free 50s and 34 on the back 50. These were hard though! The 200ís I focused on the strong but smooth on the first 100 and letting go on the 3rd 50 and then holding on on the last 50. I went 1.59, 2.00, 2.00, 1.58. The 100ís were easier than the 200ís but they were far from easy. I held 58-59ís on the first 7 and then finished with a 57. I noticed how my stroke fell apart on the last 50 of the 200ís caused my position on my turns to be close to the wall, so on the 100ís I tried stretching my stroke out when it got tough on the 3rd and 4th lengths, and as a result was able to hit my turns much better and held my streamline off the walls much better. This took all the concentration I had to hold it together.
I was really beat at the end of this workout.
I am swimming in the DAMM Baylor SCM meet tomorrow and I am swimming the 400 free, 200 free, 50 back and 100 IM. I will try to get some rest tonight and go for it in the morning.
This was basically a make it up as you go kind of day.
500 free kick w/zoomers deep strong kick
800 free w/paddles & bouy for time 12:25
200 torque drill w/snorkle and paddles
200 free w/snorkle
200 kick w/zoomers deep and strong kick
8x50@:10RI odds fly evens streamline kick w/zoomers
200 free EZ
Total 3000 meters
Woodlands Masters Swim Team November Classic
I warmed up about 1200 then swam 5 times (with warm downs after each swim)
39.64 44.37 45.31 45.27
49.83 49.75 41.88 40.74
2012 swam 100 fly instead
44.13 47.40 48.76 49.07
50 breast on 200-239 Mixed 200 Medley Relay
2012- No relays
38.82 41.85 42.71 42.60
42.07 41.76 42.60 42.46
42.00 42.67 42.29 42.26
42.07 41.51 40.76 39.52
I swam just on Sunday. On Saturday, I went to a chess tournament then to a soccer game and then back to the chess tournament (all for the 5th grader). This was a lot of driving so I was pretty tired by the end of the day. I took a bath in the evening, put my sons to bed and then went to bed myself at 8:30 (I had been pretty much dozing since 7:30 but rallied to get them to bed).
I have swum at this meet the last three years (and pretty much the same events each year). The meet was really fun. I got to see some people that I hadn't seen for a while, including a former teammate who was visiting from San Francisco and swam. I felt like an age grouper on the 400 IM because I had a whole cheering section at the end of my lane. This was great because I am still having difficulty swimming fly so I needed a boost. I wasn't sure about my seeds but ended up in the right heat for each event (except the 400 IM where I was in lane 4 and was about 20 seconds faster than my seed). Honestly though, who doesn't like to swim the 400 IM way off the front. I thought that I split my races well. My legs were shot by the end of the 200 breast stroke (I did 400 total breast stroke for the day) and I knew this would happen because I did a pretty hard kick set on Friday with 100s on 1:30 at the end of it (and even when I was doing it I thought I should stop). I am not sure when I swim in another meet. I heard that the Woodlands is hosting our short course zones so maybe then (but only if I can drum up some business for relays from my team).
I have had a few very long days with work and my late night meeting and dinner last night meant I only had about 5 hours of sleep. As a result I was very tired this morning. I feel quite run down generally and have a cold sore coming on my top lip. Despite feeling run down it was still good to swim.
10x100 with snorkel on 1.20
4x(4x25 afap on 30, 6x50 on 30, 100 easy on 1.30)
8x200 pull smooth and long on 2.30
I went 13s on the 25s. The 50s were tough and I held 29s on the 50s. I had a challenge turning around and going on 30 and it ended up being more like 31 send offs. I held 1.05 pace on the 200s.
Updated November 14th, 2013 at 09:23 PM by StewartACarroll
Thursday November 14
12 x 50 pull on 50 sets of three fly/free, back/free, breast/free
3 x 100 Im on 1:30
300 easy on 5:00
3 x 100 IM on 1:25
300 easy on 5:15
3 x 100 free on 1:20
300 easy on 4:30
6 x 50 kick on 1:00 sets of 3 dolphin/flutter, flutter, whip/flutter
Tuesday November 12
12 x 50 pull on 50 sets of 3 fly/free, back/free, breast/free
4 x (25-50-75-100 first length of every distance stroke IM order by round then 100 IM fast) 30 sec base per 25
12 x 50 pull on 45 descend 1-3
5 x 50 kick on 55
Sunday, November 10
November Classic Swim Meet
Friday, November 8
8 x 100 kick 2 on 2:00, 2 on 1:50, 2 on 1:40, 2 on 1:30 (I made these!)
20 x 100 (5 on 1:25- 1 on 1:15- 4 on 1:25- 1 on 1:15- 3 on 1:25- 1 on 1:15- 2 on 1:25- 1 on 1:15- 1 on 1:25- 1 on 1:15
Thursday, November 7
15 x 100 on 1:30 (75 free/25 stroke IM order (no all free)
Tuesday November 5
3 x (IM set that involved a 500 of broken free and IM swims and then a 200 IM)
Monday November 4
9 x 250 on 3:45
On Tuesday, we had some excitement. I was kicking a little after our practice was done. All of a sudden, there was a large flash and then all the lights went out. Apparently, there was a power substation that malfunctioned. Other than the emergency lights, the campus was dark (This included the basketball court where a varsity game was about to start). My son claims that he was jumping in the pool and was able to switch directions mid-jump to avoid getting wet.
I have continued to swim. I just haven't had a lot of time to blog. I did manage to remember most of the main sets from the last 1.5 weeks. I can hold a pace on most things (although pretty slow). I am still attempting to balance everything in my life. This is happening somewhat successfully. Last week was hard since my husband was away for a conference. I did manage to get to one day of the November Classic which I will make a separate entry for. All in all, I am continuing to take one day at a time and setting small goals for each week.
SCY@Fort Myers Aquatic Center
Air temp of 67, pool at 80
Partly cloudy skies with humidity at 76%
400 IM kick
400 IM as 25DR/25S
8x25 SDK frontside UW on 1:00 *:15s-:14s
5(8x25 on :30, EZ 50 on 1:00) 2x25 each IMO
* Fly 16s-15s, BK 17s-15s, BR 20, FR 14s
4x50 IMO on 1:00 *Fly/32, BK/33, BR/40, FR/30
20x100 FR on 1:30
*1-5) 1:11-1:06, w/HP-tube-buoy
*6-10) 1:07-1:01, w/HP
*11-15) 1:04-1:00, CU-FR w/Fins
*16-20) :58-:53, w/Fins
The FGCU Aquatic Center LCM pool is being repaired and renovated with re-opening target of December 14.
Obviously I have not been posting workouts for quite awhile, which in part is due to teaching a community evening ESL English class, along with less time to train this fourth quarter due to increased volume of work. I still get in the water most weekdays just that I have less time, so generally less volume but more intensity. Today was the longest pool workout in several weeks.
My short term focus is 200 IM, 100 & 50 in Fly, Bk, and FR. Planning to swim SCM at Coral Springs mid December, and then several SCY meets January - February. Depending on work schedule and my progress in SCY competition, I may consider the YMCA Nationals SCY in Sarasota on April 10-13. I am still doing 1 or 2 longer swims of 45-60 minutes each week to maintain OW base, and I expect to the swim the annual 5k OW at Miramar Lakes two after the YMCA Nationals.
Now I have some friends with boats so that on Saturday or Sunday mornings if weather/tides are favorable, we motor out in the Gulf where the water is clear to do some 2-4 mile OW swims.
Swim w/Jimby @ Sewickley Y
5 x 50 scull drill
Jimby did 6 x 150 @ 2:15
I did 6 x 100, done as 75 smooth + :10 rest + 25 @ 100 pace (free, breast and kick 2x)
100 free build to fast @ 1:45
1 x 50, 20 Y AFAP kick + cruise 2 1:00
1 x 50 EZ @ 1:15
8 x 25 @ :40
odds = burst or 100 pace (free or SDK)
evens = EZ
6 x 25 w/chute @ 1:00
8 x 50 free @ 1:00
-- breath control
-- Jim is better than me!
25-30 min foam rolling + RC/scap ex
Whew, kinda tired after that. Probably still tired from yesterday, which was a much harder workout. Will just cruise tomorrow. Then I have my mudhole meet this weekend. Naturally, and to my great delight, I am in the last heat of an almost all male heat in an outside lane. I don't see my 25 back on the psych sheets. I hope that can be fixed. I can't miss a chance to swim a 25!!!
I entered NE SCM Champs. I'll make a decision about 100 back or 50 breast on Sat and 100 fly or 50 back on Sun closer to the meet. But I'm leaning toward 50 breast and 100 fly. I do have a 50 back time already, and having 50 back as the very last event of a meet sucks bc it's such a leg intensive event for me.
Swim Meet Events
Updated November 15th, 2013 at 10:41 AM by The Fortress
10 x 50 Flutter Kick w/ board @ 1:00 (::49-:50s)
1 x 50 Fly FAST @ 1:00 (went :29)
1 x 100 Free EZ @ 2:00
1 x 50 Back FAST @ 1:00 (went :34)
1 x 100 Free EZ @ 2:00
1 x 50 Breast "FAST" @ 1:00 (went :40)
1 x 100 Free EZ @ 2:00
1 x 50 Free FAST @ 1:00 (went :27)
1 x 100 Free EZ @ 2:00
100 Flutter Kick w/ board
12 x 25 @ random interval of approx. :30 rest
Odds Free EZ, Evens Fly FAST
Races w/ Jeff (lifeguard set us off drag race style):
25 Breast (I won by about a foot or so)
25 Free (it was like Morozov vs. Ervin)
25 Back (me) vs. 25 Free (him) - he beat me by about 2 feet or so, but I felt fast
these were all from the far end of the pool, so we had a 25 EZ between each.
50 cruise to cooldown
It was fun to race, and do fast other stuff in the pool today. It was for the most part and empty pool, so prime conditions for speed stuff. I'm probably going to take tomorrow off from the pool, as I have to go in 4 hours early, but I'm ready to go for the meet on Saturday. There are 80 people going to the meet. Really a pretty good showing for the Inland NW LMSC (PWB, you should move up here if you want to have a meet that doesn't cancel).
1650 Free for warmup, then
and hopefully a couple relays. I have 4 people going from my workout group, and they're all guys, so we can make some relays. Ages are 36, 60, 60, 81. Plus, I conned my wife and kids into the trip to come watch daddy swim. It'll be a good time.
Here is how I did at the local USA A meet:
50 free 25.3
100 fly 1:02.2
100 back 1:03.4
I was disappointed with the 50 free as I thought I could rather easily go under 25 and get a current season Sectionals cut (24.99). I have a current bonus cut (25.79) but on principle I like to get a current season time.
The fly was awesome! I haven't swum the 100 fly since 01/2011, so it's been a long time, and I had to relearn fly after a long break post-gall bladder surgery. They say you recover in about 6-8 weeks, but my guts felt like spilling out of my belly button for months afterwards, which is why I swam so much backstroke last year.
The back was just ok. I think I have much more in me, but my timing was off and so I was resigned to gutting it out at the end of the race.
I don't know my splits yet, but that will indicate the "quality" of the swims.
I don't think I had any mental obstacles, as I felt ready to go, even with various "handicaps". This always happens, so it didn't seem like a big deal to overcome all the Friday hurdles for the 50 free. But maybe it did affect me physically? I had a normal work week. I did normal drop off/pick up at school. I went to work. I ran errands. I helped Helen with her homework. I sat in Friday night traffic on the way to the meet. I swam in shallow pool, heat 1 lane 1 at 7:45pm for the 50 free. So maybe all those things did make me more tired than usual. Anyway, i'm looking forward to swimming the next USA meet in December!
Next up: DAMM SCM Masters meet! This one is going to be to just gut it out at 8AM in the morning for some USMS top ten times. I entered the 50 fly and 50 free, and they are back to back events. Also the 100 free just in case I want to get a split request, but that's back to back with the 50 back. And I threw in an entry for the 100 IM, since it's one price entry so you might as well enter 5 and see if you want to show up for that 100 IM at the end.
Here are my goal times:
30.99 or better 50 fly
27.99 or better 50 free
27.99 or better 2nd chance 50 free
32.99 or better 50 back
1:14 or better 100 IM
I'll go about 95% on the fly and hope that's enough to get a top ten time. But I need to turn around in about 7 minutes for the 50 free and go sub 28 if possible. Then take a mini nap, hang out in the ladies room, take a hot shower, then another mini nap in 35 minutes to get up for the last 100free/50back/100 IM. I estimate i'll have to do all those 3 in about 25 minutes total.
Wish me luck!!!!
Just in the mood to do fly.
500 free kick w/zoomers
5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:29, 3:24, 3:20, 3:14, 3:02
500 free kick w/zoomers
200 free w/snorkle EZ
Total 2700 yards
PM only SCY
4x150 @ 2:00 swim w/ paddles + snorkel
8x50 @ 1:00 kick I.M.O.
6x under H2O returns to 12.5 yard mark
8x25 @ :40 V.S.
3x (FR/BR/BK by round)
4x12.5 @ 1:30 FAST w/ power tower
100 @ 2:00 FAST w/ fins (48.0, 57.1, 54.3)
50 @ 1:00 FAST w/ fins (22.4, 26.1, 25.4)
4x100 @ 1:10 FR lactic hold
At least I made it through a full practice today. Still coughing, but I finally feel like I am starting to put this bronchitis behind me. After round 1 of the main set, I was completely gassed. Definitely felt the effects of no aerobic training and very few practices over the last 10 days. I hope to be back at 100% (health wise for sure, and hopefully training wise too) by Monday.
I was able to get in an easy 1200 yard swim Monday morning before work, and even saw a bit of the Veterans ay Parade as I was out giving flu shots. I am thankful for all in our lanes that have served our country and sacrificed. I appreciate you.
I had an appointment this morning that I am waiting to hear back on, although the medical staff questioned if I am on any meds to lower my pulse due to a low heart rate. I replied, "Nope, I'm an endurance/marathon swimmer."
After cleaning out the garage (a promise I keep to my wife before the first major snow fall, but usually after the first minor one ) today, I was able to convince my beloved to get splits for the 6000yd Postal swim, which I completed after dinner.
500yd 1000 Cumulative
7:03 13:46 26:38
7:04 14:07 40:39 (eleven sec slower than the 3000yd!)
7:00 14:02 54:41
6:50 (One hour ~ 4400yds)
7:00 13:50 1:01:31
6:32 13:36 1:21:57.49
150 loosen = 6150 yds total
I took it out a little slower and ended up fairly close to my time from Sunday. I am pleased with the spliting, and tried to pick up the pace on the last 500. I did mostly free, but mixed in some one-arm fly and back. I noticed a little after the one hour mark that I started to get hungry - need to pack an energy gel next year. My wife was kind enough to make a note of the times I stopped for a drink or inquire about the distance I am blessed to have have her
Updated November 14th, 2013 at 12:07 AM by rxleakem
Swim/SCY/Solo @ Pitt
5 x 50 scull drill
4 x 25 no breath free @:35
4 x 25 shooters w/fins @ :40
4 x 30 burst SDK + cruise back from the blocks
4 x 25 burst right side SDK from a push + cruise
1 x 25 AFAP fly from the blocks (11)
2 x 25 AFAP fly w/fins @ :40 (10s)
1 x 50 fly/back @ 100 pace
1 x 25 AFAP back from the blocks (13)
3 x 25 AFAP back w/fins @ :45 (11s)
1 x 75 fly/back/breast @ 100 pace
1 x 25 AFAP breast from the blocks (14 high-15)
4 x 25 AFAP breast w/fins & paddles @ :50 (12 highs)
1 x 100 AFAP IM w/fins, 4 x 25 @ :30 (45)
1 x 25 AFAP free from the blocks (11)
3 x 25 AFAP free w/fins & paddles (10s) @ 1:00
-- I had intended to do more, but I was done
I liked this workout. With the bursts, it was almost 725 yards of race pace work. I gave my team a highly modified version of the main sets (no real sprinters on my team). I also discovered a TT backstroker on my team. I knew she was good, but she threw down a 31 in an AFAP 50 back starting from the gutter. She hadn't even thought to check the event rankings! I am hoping I can cajole her and some others on the team to go to Colonies Zones in early April. I suspect that will be my SCY taper meet because I'm not jazzed about Santa Clara (for obvious reasons!). But I need another meet besides that to get some more times.
10 x 50 Flutter Kick w/ board @ 1:00 (:50s)
8 x 125 Free Pull @ Desc. Interval 2:00, 1:55, 1:50...down to 1:25
Held 1:25s on all of them
300 EZ Kick w/ board
an elderly gentleman joined my lane and I was going to 'assess the situation' before I did anything to capsize him. There wasn't another lane to go to, all were full, so
100 EZ swim w/ the last 25 Fly Fast - pushed off to avoid my lanemate and then sprinted