FPAC w/Nasti's under a beautiful blue sky.
Here's what we did:
*200 Kick (dolphin on back)
*2 X 100 Swim (fly/back)
*200 free-150 Free-100 free-50 Free (I'm not sure of the interval but not much rest)
*3 X 100>Time Goal: Swim your best 100 time+12%, if faster you bank the seconds and add to next repetition.(2:30 interval)
*4 X 50 Dolphin Kick on back w/fins on 1;15
*4 X 50 Free w/breath control. Breath every 5-7-9-7 strokes. on 1:15.
*3 X 100>Same as above but on 3:00 interval.
*200 cool-down swim
I also did 2 X 200 IM because I felt fat and I smelled those egg sandwiches...I really wanted one!
After the swim there were ham/egg/cheese sandwiches, coffee cake, and coffee. The STARS Diving Team was having a 2 day invite. It was fun to kick back and watch the kids dive. They have some very skillful divers. Boudia and Finchum came from this team. The kids do alot of dryland training and are very ripped!
The stock car race just started, I hear the surround sound kicking in and the beer cans popping.....I better go supervise!
it was a horrible morning.... pouring rain and chilly and i felt guilty for roping clare into spending 4+hours in a kayak next to me; but the weather cleared just before the start and got better with each passing minute!
i started off at what felt like a pretty fast pace, and about a mile in, managed to pull up next to john h. rondi was already out in the lead... no surprise there. i thought i might be able to hold pace with john for a good while and did, but around mile 7, the effort began to take its toll. 3 other swimmers passed me from mile 7 to the finish, and i got a "not bad for an old guy" from the race director.
i consumed less than 12 oz of water per hour in a rather concentrated mix of perpetuem and endurolites.... as an experiment. i think i need more water in the mix and 125mg aspirin every 2 hours.
a good day in northern vt.
this time tomorrow, we will be en route to SF.
Updated July 26th, 2009 at 04:28 PM by chaos
If Fort were here, I think she would pat me on the head today for not blowing it out on a run. I'm trying to be smart right now and not do anything to throw off my taper.
Had a great swim today of 2200 yards with lots of intensity and fin work. Did a set of 10 broken 100s where I broke at the 75 for 15 seconds and blasted the last 25. Lots of recovery in between each broken 100.
This evening, I went for an easy 2 mile run. I resisted the urge to warm-up with the first mile and blast the second mile. Really had a strong urge to see how fast I could run a mile right now. I resisted knowing I would probably end up right back where I was a week ago. Ran both miles at a snail's pace - 10 minutes per mile.
I'm really looking forward to focusing on my running after Nationals. A break from swimming will be needed, so I might even do something crazy like just swim once a week for a couple of months. Up unitil Labor Day, I'll have to build a running base. This will mean logging the miles, but going at a snail's pace. This will drive me nuts, but better to do than get hurt. After Labor Day, since I've been running a little bit through the summer, I'll start to throw in some more hard efforts. Hopefully by October or November, I'll be in half-decent shape to run.
Updated July 25th, 2009 at 09:04 PM by elise526
200 kick on back, alternating dolphin/flutter
100 1 arm fly drill
200 free pull w/p&b breathe 3/5 by 25
4 x 100 choice w/20 sec. rest alt. drill/build by 25
(alternated free and back)
swim 12 x 50 on 1:30: cycle through the strokes in sets of 4 as fly, back, free;
on 1-3, do a fast breakout and sprint to 12.5, then swim 25 easy, switch gears, and sprint the last 12.5 into the finish.
4th one of each round is all easy free.
200 easy free
swim 8 x 25 on :45: 2x around (round 1 free, round 2 back)
odds 12.5 fast,12.5 easy,
evens 12.5 easy 12.5 fast,
11-minute swim down.
(did 600 alternating free/back by 100)
Total: 2900 meters
I woke up to thunder and lightning! To swim or not to swim? I decided to go, it might not even be storming at FP.
It ended up being one of those stormy-windy-slight clearing-back to storming cycle mornings. We did our 100's to failure anyway.
*200 Free Swim
*200 Kick (fins, flutter, supine)
*2 X 100 (fly and breast)
*100's to failure-Start on a 2:15 interval and subtract 3 seconds each repeat. Go as long as you can. (I did 13 unassisted, then I put my zoomers on and did 3 more) I didn't feel like pushing myself too hard so I didn't.
*ez 100 Free
I said I wasn't going to taper for nats but it looks like I am since I'm not adding anything on to the practice. Maybe my shoulders are telling me they need a break.
I'm a little confused about what type of suits we can now wear. Would an old aquablade(traditional suit cut) be legal? How about the TYR Aquapel Clipback(traditional suit cut)? Both are leftovers from my daughter's swim careers. I think both of them were only wore 1X in a state meet. I think I can even squeeze my hammy hocks into them! I love recycling, it's so cheap!
I guess I'll save the brand new NERO for Big Shoulders.
I just decided since I was on my own with non of the girls there it would be an easy day. Then Tom showed up so we talked alittle in between swims.
1000 Free as 200 swim/kick/swim/pull/swim
500 Free kick w/fins every 3rd 35 FAST
5x100 kick w/fins #1&4 free on side, #2&5 back, #3 fly on back
40x25 Drills 10 of each stroke
Total 3000 yards
Well I missed the Thursday practice that I was sure that had been cancelled seeing as how my commute in the rain from work took over an hour. But it must have been clear enough to allow the team in the pool. I tried to atone for it today.
7/25/09 Aquatic Center 50M LCM - Markell coached.
3 x 200 1st. 50 k/50 drill, 2nd 50 drill/50 DPS, 3rd 50 DPS / 50 Build
8 x 25 AFAP choice pm :30 swam mostly free with a couple of breast stroke
straight into 100 Free easy
4 x 50 FAP Choice on :55 swam odd breast, even free
straight into 100 free
2 x 100 AFAP Choice - I think I swam 1st breast and 2nd free
straight into 100 free easy
200 AFAP Choice - Swam IM
straight into 100 free
300 lung buster pull (breath control increases, breathing 1st, then 3rd, then 5th stroke until can't increase anymore - made it to 9th)
8 x 25 wall to center underwater, center to wall AFAP on :30
I think that is 2500 meters - I skipped a couple of the straight into 100's. Swam with a tough group today and got pushed on the intervals and taking the chance to get some non freestyle work in.
The Fat Man is sore.
Less than two weeks until Nationals start. Right now, the plan is that I am going. Health matters seem to be under control. I still don't feel 100%, but who does at the beginning stages of a taper?
Today, got in 2400 yards. Worked on making my fly longer and bending elbows a little more. My fly had felt short and choppy lately, so really tried to extend all 5'9" of myself into the stroke. Got to use my height to my advantage!
Tomorrow, I plan to swim and go for an easy 2 or 3 mile run. Haven't run all week and really want to get one in for the week.
I swam solo today at CAC. The pool is shutting down for 2 weeks after today for cleaning. I hate losing options.
Here's the workout:
*500 freestyle swim
*5 X 100 free on 1:45
*400 freestyle swim
*8 X 50 on 1:10 (3 each stroke = xtra fly)
*300 Free swim
*4 X 75 on 1:45 (2 Fly, 2 Back)
*200 Free Swim
*8 X 25 kick flutter on :45 no fins
*100 Freestyle Swim
*100 IM ez
It felt good to do some stroke swimming.
I think I'm going to work on backstroke for short course this fall/winter. I'm thinking the 200 could be a fun event for me; I would have lots of opportunity for big time drops.
Tomorrow is LCM at FPAC, we are doing 100's to failure. I hate this workout but I suppose that means it is good for me!
Updated July 24th, 2009 at 11:36 PM by Bobinator
standing lat pulldown, 75 x 3 x 10 fast
prone scapular scrunches w/5 lb weights, 3 x 25
external and internal rotators, 10 x 3 x 15, each arm
seated straight arm dips, 2 x 25
elevated crunches, 2 x 25
dead bug on bosu, 2 x 15
(going to do some arm extensions tonight)
700 variety swim, kick, drill
10 x 25 shooters on back
20 x 50 @ 1:00
odds = flutter kick w/board
evens = backstroke, smooth & working on breakouts
8 x (4 x 25), no interval
#1 = easy speed fly
#2 = EZ
#3 = AFAP free
#4 = EZ
Ran into my PV buddy, NuthinBut50s, who was working out in the adjacent lane. He does his speed work very differently from me. He doesn't do any recovery swimming when doing his fast 25s. He just blasts away on a 1:15 or so interval, to get a 1:4 or 1:5 swim to rest ratio. In contrast, I always use a 1:3 or 1:4 or more ratio of sprint swimming to recovery swimming. It seems to hard to me to do AFAP 25s without some easy swimming in between ... But it was interesting that we interpreted the prescribed ratios so differently.
Tomorrow is a scheduled rest day for me, which is good as we have the Divisional Championships and Team Dinner taking up the bulk of the day. No driving -- we're hosting the meet at our pool.
Swam Solo. Water was nice and cool.
Warm up [1000/1000]
Set 1 [1800/2800]
200 choice or IM on 3:45. Swam back on these.
200 free on 3:15
50 fast on 1:15
Set 2 [400/3200]
1 x 100 on 2:30 kick no fins
2 x 50 on 1:15 kick FAST
Set 3 [900/4100]
6 x 150 pull on 2:30 with snorkel
200 easy [200/4300]
I'm trying to work in some more aerobic swimming for a while. I plan on swimming an OW either 3K or 5K at Siesta Key (Sarasota) at the Daiquiri Deck Tropical Splash on Oct 3, with a triathlon at Siesta Key on Oct 4, so I might as well do both while I'm down there. I'll probably do another triathlon on Aug 22. My next pool competition may not be until November.
Updated July 24th, 2009 at 06:29 PM by ImFree
(wrong date again!)
4 X 150 3:00
4 X 100 2:00
4 X 50 1:00
6 X 50 Kick 1:20
6 X 50 Build 1:10
4 X Start, turn, finish
1 X 100 easy
2 X 50 Blocks @ race pace
2 X 50 easy 1:00
Nationals swimmers warm down
4 X 200 Free 3:30
Swim the set twice, total of 8.
Descend 1-3, # 4 is easy
Break between rounds
WARM DOWN: 4 X 50 easy 1:00
SCM, with Carrie
Just a few things I've noticed about my fast swims. My breakouts are really sloppy when I go off the blocks. Timing needs to be tuned up. And I still am taking 2-4 strokes after breakout before I get the kick in sync with the arms and get the arm speed up to sprint speed. The back stroke is the best but I'm taking the 1st stroke a little early, before I'm completely at the surface. I had the AG coach time my 25's and asked her to watch the strokes to see what needs work. Her observations were the same as what I'm feeling. Also, I had her watch the backstroke to see what I'm doing that causes me to crash into the lane line. Of course, I swam that one straight, right down the middle of the lane.
20 minute warmup
200 kick rev IM order
300 pull 150 free w/p&b, 150 back w/buoy only)
8 x 50 on 1 alt. drill/build by 25
(did all 3 strokes)
swim 1 x 200 free at goal speed broken as follows:
75 fast, 15 sec. rest
50 fast, 10 sec. rest
3 x 25, 5 sec. rest after each 25
(total time was just under 3:15, so swim time was under 2:40)
swim 12 x 25 choice on 45:
odds fast breakout (1st 12.5 fast), easy to wall;
evens fast finish (last 12.5 fast);
swim #6 and 7 easy
(rotated through the 3 strokes)
4 x 25 off blocks (walk back): 1 free, 1 fly, 1 back, 1 choice
fly 16+ felt really sloppy
started backstroke and both calves cramped on launch off the wall. stretched a bit and did:
free at 14.7
tried backstroke again, this time no cramps. went 17.2
swim down 300 easy free
Total: 2275 meters
I made this up as I went along. What I do to myself when I feel good is something like this:
10x100 @ 1:50 Free long and strong
500 Free kick w/fins EZ
200 Fly w/fins in 3:37
200 Fly kick w/fins on back
100 Fly w/fins in 1:31
100 Fly kick w/fins on back
50 Fly w/fins in :39
50 Fly kick w/fins on back
500 Free pull w/bouy nice and long
300 Back pull w/board sprint last 50
500 alt by 50 free swim/50 fly drill 1 arm
Total 3500 meters
All fly times were under personal bests which was expected since I had fins on.
I'm finding all kinds of excuses to take it easy now. Yesterday, took off completely. Today, got in the following stretch-out swim:
Warm-up: 400 easy free
Kick 200 breast
Swim 4 x 50 fast fly with fins on 2:00
Kick 200 free
Swim 4 x 50 pull with paddles on 1:00
Kick 200 fly
Swim 4 x 50 pull with buoy on 1:00
Kick 200 free
Swim 200 one arm fly
Swimming at FPAC w/Nasti's
*200 Warm-up Swim
*4 X 150 on 3:00
*10 X 50 on 1;15 (1st 5 kick half/swim half. 2nd 5 drill half/swim half)
*4 X 50 on :50 interval (fins, dolfin to the 15M and sprint the rest) KILLER
*Rest 1 minute
*4 X 50 on :50 (same as previous) easier this time
*200 Free Swim
*4 X 150 on 3:00
*200 ez cool-down swim IM
No chit chat tonight, I am staying up (maybe all night) trying to finish curtains for oldest daughters apartment.
Swam solo. Water was good.
Warm up [800/800]
Set 1 [1600/2400]
1 x 500 on 7:30
1 x 400 on 6:00
1 x 300 on 4:30
1 x 200 on 3:00
1 x 100 on 1:30
I pulled on the 300, 200, 100.
Set 2 [700/3100]
1 x 200 on 4:00 kick w/ fins
2 x 100 on 2:00 kick w/ fins
4 x 50 on 1:00 kick w/ fins
Set 3 [900/4000]
3 x 50 on 1:00 Fly
3 x 50 on 1:00 Back
3 x 50 on 1:00 Free
Warm down [200/4200]
Not overly motivated, so I got mostly an aerobic workout. The first set was intended to be a broken 1500, but still tired from last night, and swimming solo... I had planned on descending intervals on the 50s, but again, the fly set was tough enough.
Finished with some stretching in the gym.
First time doing a track workout with a running/tri group at the Y. Pretty good workout, but my left quad was sore, so I could not run very well. I still would have been one of the slowest runners. Cut it a little short. Wait until I get them in the water!
2 x 800, neg split, 2 min rest
4 x 100, desc 1 > 4, on 1:00, 1:30, and 2:00 rest. Did not do the last one with my sore quad.
4 x "figure 8s?" - run diagonally across the infield of the track, walk to the next corner, run the other diagonal, walk to the corner, repeat. This is good to run some in the grass since many triathlons run is off road I guess. I only ran one diagonal and called it a day. Walked down a bit, then stretched some. Hopefully the quad recovers soon.
Updated July 24th, 2009 at 06:16 PM by ImFree
(it was really 7/23)
Squeezed in a short workout between very long trips out to MD. Circumstances were not ideal: backstroke flags down, only 4 lap lanes, huge teenage boys crashing off the diving board and dousing 2-3 lap lanes with tremendous splashing and I forgot my fins. Going to try to go at 4:00 pm tomorrow and hopefully try to avoid some of that.
700 variety swim, kick, drill
20 x 25 UW shooters
odds belly, evens on back
2 x (5 x 50)
#1-3 cruise free
#4 fast kick
10 x 75 (25 AFAP + 25 EZ + 25 scull)
AFAPs = 2 free, 2 back, 2 fast flutter kick shooters, 2 fast doggie paddle, 2 free)
I think in the future I may have to find a LCM meet other than Nats to taper for. An early August meet is just not the greatest timing for me given that late June and July are my busiest time of the year. I didn't even sit down until 11:30 pm last night and had to get up at 5:30 am. Couldn't really sleep much. My post-Nats project is to attempt to get that under better control.
My Mini Mono Fort swam her very last JO final tonight. (She's skipping the 200 events.) She was way off her time, but gutted out a good finish, and I was proud of her.
Updated July 24th, 2009 at 10:12 AM by The Fortress
in two days i will be joining 33 others in a 10 mile swim in lake memphremagog.
the lake is 30 miles long and extends into canada... so if i miss a buoy i just might end up north of the border. maybe i'll get to meet the canadian minute men.
i've got in 35k so far this week, and i'll swim in the morning before the 5 hour drive.
hope the weather holds up (ore for the kayakers than we swimmers)
good luck to all those folks doing the nautica ny triathlon
6 X 50 1:00 1:00
3 X 100 2:00 1:40
1 X 200 4:00 -
Swim the set twice. Round 1 intervals left, round 2 right.
2 X 100 kick 2:30
4 X 50 kick 1:15
2 X 50 build 1:10
1 X 100 build -
Getting ready to swim fast.
3 x Start, turn, finish.
Block start sprint 15M.
In and out, great turn.
Go in groups, stay in one end of the pool.
1 x 100 Blocks @ race pace.
2 X 50 easy 1:00
Nationals swimmers warm down.
1 X 400 IM 8:00
1 X 400 Free 6:40
1 X 300 IM 6:00
1 X 300 Free -
WARM DOWN: 4 X 50 easy 1:00