Happy to report that I have survived my first meet at 6 months post-surgery After over-doing it the week before and suffering the consequences, I was pretty nervous going into this meet. Wasn't sure how I would feel, had no idea what to expect, etc. I just knew I had to survive! I had overdone it the week before the meet, and I was so sore that I imposed a 3-day NO swimming taper on myself. My last (crappy) practice before the meet was Tuesday and I didn't get in the water until warm up on Saturday morning! During warm-ups things were feeling pretty sore still. I didn't want to over-do it again so I only did about a 400 and then 2 starts/breakouts which felt OK on the shoulder. I was signed up for 50 SCM free, 100 breast, and was on the roster for both relays on Day 1. Day 2 I had the 100 free, 50 breast, and both relays again. Before the 50 free on Day 1, I was laughing and thinking to myself, 'Why the hell did I sign up for the fastest, most intense event there is in this sport as my first race back from surgery?!' I had seeded myself at a :35.5 and I went a :34.0, so that was OK I thought. I made sure to start things out slow and sort of get the feel for it and build into it if I could. Halfway through the second lap I felt a fairly sharp tinge in my shoulder, and after the race I could feel that I was still really, really sore. I cooled down a bit and immediately took some NSAIDs, got out the ice pack (and I iced after every race), and wondered if things were only going to get worse over the meet. But it turns out that things only got better! I actually ended up doing 3 more 50 frees over the weekend as part of the relays. This really helped me gauge my range of improvement, which was as follows: Indv 50 free - 34.0 Relay #1 - 32.8 Relay #2 - 31.4 Relay #4 - 31.1 (Day 2, last race of the meet, dead tired) At first I just assumed that the relay start gave me an advantage on that first relay, but it became clear that I was actually improving as the meet went on. Apparently I just had to warm up a bit! My shoulder actually felt BETTER as the meet went on….not sure how to explain that (adrenaline? def was not the altitude….). I am very pleased because at this meet last year I was splitting :30.5-:30.8. Heck, I swam this event back in October two weeks before my surgery and did a :30.9 flat start. So I am very encouraged by this! Not so bad at 6 months post-surgery! Other meet highlights: 100 breast - Seeded 1:41 and went 1:35.7. Never swam this event in SCM before so nothing to compare to, so that and the fact that I am the furthest thing from being a breaststroker helped make it fun lol! 100 free - Seeded myself at 1:19 and went 1:11! Swam this in a 1:09 two weeks before my surgery. Glad I wasn't the only massive sandbagger in my heat…. 50 breast - Seeded :45.5 and went :43.9. Did a :42.2 before the surgery. I was really feeling this one as the 100 free and relay #3 were both within an hour before this event! Big meet highlight: Women's 200 medley relay (relay #3) - I DID A 50 FLY!!!!! Coach had me down for fly, and I was immediately like "Did you not remember that I am only doing free at breast at the moment?!" So I was going to switch strokes with my teammate but then I decided why the hell not? I literally had not taken one stroke of butterfly since early November. So I did a couple strokes during my cool down after the 100 free and decided to just go for it. Well, I survived! I did feel a bit sore after but that soon dissipated. What sucks is that I have no idea what my split was due to touchpad and/or breaststroker error!! Argh! It feels like it was a 33-high/34-low? But I have no idea. Sigh. Lessons learned: - Seems like my shoulder can handle short distance/higher intensity at the moment, at least better than long distance/lower intensity - Underwaters, I have them And they are stronger than ever, which really helped me out at this meet I think. - 72 hour no-swim tapers *may* have beneficial properties So, back to a normal routine. The shoulder is feeling pretty good again, and I don't seem to have any residual soreness from the meet. I am going to SLOWLY ease back into regular workouts again, and will try not to overdo it this time! I know my current limit and will try and do whatever it takes to move forward while limiting the setbacks. It has definitely been an interesting past couple of weeks with all the ups and downs I've experienced! LCM season is right around the corner and next meet won't be until August so there's plenty of time for improvement. I am SO GLAD that I survived this first meet….it was a great confidence-builder and it feels good to hop over yet another fence! Woo hoo!
Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards. SCY 700 Warm up 4 x 200 - 3:30 Convert Free->IM 8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones) 50 Easy 4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM) 8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones) 50 Easy 4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick 8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones) 50 Easy (4450 Total)
Updated April 30th, 2013 at 12:44 PM by pmccoy
Yes today was a chance to work on my breaststroke some. I thought I was going to have a problem with my left knee but it settled down and worked out fine. 500 free 500 free kick w/zoomers 200 breast pull w/zoomers 200 breast scull 200 breast kick 200 breast accordian drill w/snorkle 200 breast 500 free kick w/zoomers 5x100@2:00 odds EZ free evens breast strong Total 3000 yards
It's tough to taper with an age group team for USMS Nationals. The USA-S season and the USMS season just don't match up at all. Not even close, so I'm tapering on my own. At least my coach is understanding of it, and works with me on doing so. He wants me to succeed just as much as any other swimmer he has, which is good. I like how he supports me the same as the youngin's. Warmup: 800 Free (800/800) 8 x 100 Free Pull @ 1:30 Desc. 1-4, 5-8 went 1:07 down to 1:01, then 1:07 down to 1:00 (800/1600) 8 x 100 IM @ 1:40 Desc. 1-4, 5-8 went 3rd in the lane and just cruised them. Last one went under 1:10 pretty easily (800/2400) 10 x 100 Kick w/ fins @ 1:30 Max Rest (I did 10 x 50 Flutter Kick w/ board no fins @ 1:30 Odds EZ, Evens FAST) went on the Fast ones: :44, :43, :42, :42, :42 pretty wavy out there with 5-6 per lane...I felt like a boat lost at sea in a hurricane (500/2900) Main Set: 8 x 250 @ 4:00 each 250 is 200 Free, 50 StrokeThe stroke is rotated thru in IM OrderThe first 150 Free is build, the last 50 Free is FAST, the 50 Stroke is FAST I did 4 x 250 @ 8:00 (basically went every other one) so my strokes were Fly and Breast twice through After each 250, while the kids were doing their next 250s, I was swimming EZ in the deep tank about 150 yards, just to stay relaxed 200 EZ (1800/4700) (kids are at 5600 here) 12 x 100 Free 3 @ 1:253 @ 1:203 @ 1:153 @ 1:10 I was told to do every other one, and build each one to a sprint. Using the legs on the 2nd 50 too. I chose to try for a fast 500 pace. So, I did 6 x 100 Free @ ~2:20 to 2:50 interval Went 1:01, 1:00, 0:59, 1:00, 0:59, 0:58!! (600/5300) 400 EZ (I did 200 EZ) ------------------------------- 5500 Yards for me, kids did 7200 tonight. Good workout. Yardage is still up a bit, but I'm getting plenty of faster racing stuff in now as well. I'll be missing a few days as well this week with the Apple Blossom Festival happening this week here in town. Everything pretty much shuts down over the weekend, and no swimming Friday, Saturday, Sunday. Plus we're taking the kids to the carnival rides and stuff down along the river tomorrow, so most likely no swimming Tuesday either. I'll be tapering by not swimming too. Plus my next few workouts will definitely get cut down shorter in length. Just a little over a week till we get on the airplane...I'm ready.
Back indoors to SCM! 450 warmup. It was suppose to be a 500, but I just didn't feel like finishing. 12 x 50 on 1:00 suppose to be kick, but I did 1 kick on back; 2 x kick w/board/swim by 25 Main set: 200 easy on 3:30 8 x 25 on :40 200 easy on 3:30 4 x 50 on 1:00 200 easy on 3:30 2 x 100 on 2:00 200 easy on 3:30 1 x 200 200 easy This was a great 200 backstroke set! 18-19's 38-39's 1:20, 1:12 2:45 and did an easy 100 per every recovery 200. That really took it out of me. I am not swimming with the team tomorrow. Maybe easy stuff on my own. +++++++++++++++++++++++++ I am really into these ROCKTELLA lolipops. They are sold in the mexican grocery store (Fiesta) but I can't find these ones at WMT. They have 4 chili layers and sour bubble gum in the middle. The only thing I don't like is they are perfectly round, which actually makes it hard for resting it, retainer-like, in your mouth so you have both hands free. And they are nice and big, so it looks dumb for a 44 year old woman to have it poking out the side of the cheek. But then I use my right hand to hold it, which is also my remote hand, and I have noticed I must be getting pre-carpal tunnel Rocktella remote syndrome in my right hand.
Today started off really well. Had a nice workout, just kinda getting back in the swing of things after taking two days off. One of our teammates, Cecilia Williams, was FIRST in the Miromar Lakes OW swim that JRTotten was in this past weekend - way to go Cici!! She's a rising star & we all expect to see her on the Olympic team in four years - at least on a relay. After practice , the three masters who pay to swim with the kids (me & two others) were told that if we want to swim more than the measly hour that ATAC gets in before the kids go to school, we will need to pay an extra $4 (the usual entry fee). WHICH IS RIDICULOUS!! Apparently someone complained that we were taking up too much lane space. Some people think they need to have an entire 50m lane for themselves & don't want to share, so they complained about the three of us swimming past 6:30am. I am so ticked off in so many ways, I could hardly think straight this morning. For starters, two of the three of us already pay for an annual pass (an additional fee on top of the ATAC fee) For seconders, there are empty lanes in the pool not occupied by ANYONE. And finally, the three of us stay in the same lane, so it's not like any of "them" are going to want to get in our lane anyway! They can't kick me or Jenna out - we already pay the stupid extra fee because sometimes we come at times when ATAC isnt practicing. But the idea of them complaining about us taking up lane space is just so irritating. Today, in my lane during ATAC practice, we had 9 people. The other 4 ATAC lanes had a minimum of 7 people. The other 5 lanes in the pool had 2 a piece. If you base the amount we pay for swimming, our $75 fee, plus the annual pass, multiply that x 9 people, and our lane is worth about $900/month. Compare that to say, 2 people/lane at $4 each, the "adult swim" lanes are worth $160/month. How is it then, that THEY get to kick US out of the pool? They already get to determine the pool temperature, sit on our lane lines and break them, and force us to park farther from the pool (yes, it's true - if you are a member of the swim team, no matter how old, you must park in outer darkness, and leave the closer (non-handicapped) parking for every one else. The Bitch & Moan Club is getting on my last nerve. I wish I could win the Power Ball & come up with 100 million semoleons so I could build a pool specifically for the swim team & keep those complainers out of "my" pool. Anyway, workout today, which was nice until ruined by the above. 800 back/free 2 x 400 P 200 over under 9 x 100 breast/free on 1:40 100 easy 500 drill w/snorkel & fins 10 x 50 K on 1:00 500 various Total:4500 LCM Feel like finding a tennis ball & slamming it into the wall a few times right now.
Got to the Dublin pool and it was closed this morning - broken water main and eletrical problems from the thunder storms. Instead of coming back home and sitting around, I drove to the Nat and at least got in a short swim. Dave and Peter were there and I swam next to them, but did my own thing. Only 65 minutes and a "quasi" speed work out - faster intervals. 200 Free 10x50 on :45 3 times through 3x100 on 1:20 w/ 1 minute rest between each 3 100 Back 3x200 Back w/paddles on 3:00 10x50 Back w/paddles (1st 3 on :50, last 7 on :45) 5x100 Free w/paddles on 1:30 6x50 w/Paddles Free/Back on :45 3600 yards 65 minutes
LCM@FGCU Aquatic Center Air temp 72, Water temp 78 Sunny, humidity at 75% Warm Up Dryland bands 400 FR as 4(25RA-25LA-50CU) 3(2x50 on :50, 1x100 on 1:40) *39-38-1:18, 38-38-1:16, 38-37-1:14 *Set 1* 1200 FR as DPS @SPL 26-28 *Set 2* 10x200 FR on 3:10 w/agility paddles-buoy-tube *2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33 ---200BK *Set 3* 10x50 on 1:00 as Kick w/Scull, w/snorkel-fins *Set 4* 1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22 Warm Down 400 FR/BK Dryland bands Comments I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.
Updated April 29th, 2013 at 06:48 PM by fdtotten
Swim/SCY/Solo: Warm up: 550 various 4 x (25 scull + 25 torque drill) w/paddles @ 1:15 50 EZ 4 x 50 double shooters w/fins @ 1:30 100 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 4 x 25 in & outs, fast free flip 50 EZ 1 x 50 @ 100 pace -- backstroke from the blocks, 30 mid, cramped -- I can dolphin kick through cramps, but not flutter kick 200 EZ 4 x 25 in & outs, backstroke @ 100 pace with race finish 100 EZ 2 x (25 AFAP + 75 EZ) @ 4:00 -- free from a dive off the side on the top, 12 highs -- could feel I was bouncing, need a bigger kick 50 EZ 2 x (50 AFAP w/fins + 200 EZ) -- fly (23 mid), breast (27 mid) 100 scull Total: 2850 ~~~~~~~~~~~~~~~~~~~~~~~~ Did a variation of workout #1 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets. Couldn't remember it exactly; did some extra speed work inadvertently. 11 days to go!
I am done with doubles before Nationals, and yardage is going to drop pretty significantly this week(last week i did just over 35K). This morning i felt pretty strong and all my aches from the crash on friday had gone. Warm up 400 free with snorkel 6x50 catchup on 1 min 12x50 kick on 1min Main sets 6x200 on 3 mins pull descend 1-3 and 4-6 no more than 80% effort 8x50 swum 25 drill, 25 swim on 50 10x50 pace free on 1min holding 31s Warm down 100 easy Total 3500 LCM The 200's I went 2.20, 2.15, 2.11 and 2.21, 2.16, 2.10. I felt strong. The 50s pace I held 31s throughout and then went 30 on the last 50. Overall I am pleased with how the taper is going. I am planning on having dinner with the family tonight for the first time in a while on a monday night. Despite it being a school night we may even make tonight a board game night!
It seems I overdid last week in my “hurray-my-asthma-is-finally-better” flurry of exercise. The swimming in cold water on Friday did me in for the weekend, and now I’m back on an exercise-lite regimen, basically doing nothing that involves hard steady breathing until my lungs calm back down, It’s frustrating, but I’m trying to focus on doing what I can—weights, stretching, very light swimming or walking—while working on being patient and staying hopeful that things will improve. I’m seeing my doc tomorrow to get more advice on how to proceed. I did get in an easy swim at the Y this morning. It seemed like a good chance to try out my new Agility paddles—I had ordered some after reading everyone else’s raves about them here. After trying them on, I was pretty skeptical about being able to keep them on my hands during a relaxed recovery—I can slide the paddles on without touching the sides of my thumbs, and I didn’t see what would keep them from sliding off the same way once a hand was upside down in the air. Pondering a fix, I tried wrapping layers of athletic tape around the thumb-hole of the right paddle, using enough to make some friction between my thumb joint and the paddle, but not enough to make it a tight fit. I left the left one unadorned, so that I could try them both ways, and brought my similarly sized (0.5) Strokemaker paddles too so that I could play around with different combinations. Here’s what I did: 1000 easy warmup (400s, 200k, 200p, 200 IM d/s) 16 x 25 swim with paddles, using different combinations 4 x 25 streamline as far as possible + swim 200 IM kick no board, working streamlines and posture 2 x 25 streamline as far as possible + swim 4 x 75 (25 plank kick with board + 50 kick + armstroke, focusing on tight core) 2 x 25 streamline 200 easy The verdict on the paddles: I didn’t have any trouble keeping them on during the underwater portion of the stroke, but that’s probably because I was just doing 25s and focusing on technique. I think they’d probably be useful doing longer sets—I know I tend to splay my left hand out to the side too far on my catch once I get fatigued, and I think they would give me some feedback on that. They seemed to provide about the same or even a little less resistance than the very small strokemaker paddles I’m used to using—when I used the strokemaker on my left hand and the agility on my right it seemed fairly balanced. The tape narrowing the thumbhole did indeed help with keeping the paddle on during the recovery—the left-hand paddle came off on many lengths, or rotated 180 degrees from my palm (like a book opening) so that there was no easy way to get it back into place at the beginning of my stroke. I could keep this from happening by gripping the paddle in various ways on the recovery, but that felt awkward, and I liked the tape solution on the right-hand paddle better. (Does anyone have any other suggestions?) I’ll keep working with these and see how it goes. And once I master them I might want to try the mediums—I was right between sizes on the hand-chart, so went with the smalls for my first pair.
Swam at Hsv Nat with Daves, Bobs, Mary Lous and a few others. I rested a lot this weekend and was feeling much better this morning. SCY 400 Warm up 300 Kick 2 x 200 IM - 3:30 300 Pull (made 3:18) 300 Free - 4:30 (3:45) 200 IM - 3:00 (2:43) 100 Free - 1:30 8 x 50 IM Order - 1:00 300 Free - 4:00 (3:35) 200 IM - 3:00 (2:48) 100 Free - 1:30 8 x 50 Free - :50 8 x 50 Kick w/fins - :50 to :55 (Odds underwater down/easy back) 3 x 100 Free - 1:20 200 IM - 3:00 300 Free - 4:00 200 IM - 3:00 3 x 100 Free - 1:20 8 x 50 Pull - :50 200 Cool down (5700 Total)
This meet was a kids meet so I coached all morning and most of the afternoon, then around 6 pm was my 1500 free. I was tired before I started. I also did not have my normal prerace meal the evening before or breakfast. So needless to say I was hoping but not expecting anything. I did manage to better my time from last year so I am please with that. Since the lane I was in did not have the times posted I only know the watch time which was 35:45.50. I'll want to trash that one at Nationals this year. My 100 Back was good too. Pleasantly surprised. Today was more of a warm down from the meet. Since they used all 8 lanes for the 1500 there was no warmup/warmdown lane. I was really hurting. The showers just don't do it. 500 free 500 free kick w/zoomers 500 free w/strapless paddles, bouy & snorkle 500 free w/strapless paddles & bouy 500 free 500 free kick w/zoomers 500 free w/snorkle 100 back Total 3600 EZ yards
It was a beautiful day, and the lake was just awesome to swim in. In the 2012 version of this 5K OW swim there were about 50 masters swimmers, and for the 2013 USMS National 5K OW Championhips the participation list was over 120. While not a large OW event compared to major metro areas, it was a very good interstate draw for this area. My family and I took a trip to see my uncle in the Keys afterwards, so I was not able to make the event report until now. I placed 2nd in masters men 55-59 and 20/65 overall of masters men. While the head wind on the longest length of the course was a factor for all of us, I somehow just did not have the same kind of energetic swim I had last year, as my arms ached during the most of the first two laps. Several spectators said I made a strong effort on the third lap passing 8 swimmers in the last half of the final lap. One of my occasional training partners who is in the 40-44 age group that I tend to be slightly faster in LCM 100/200 repeats in our workouts together at FGCU, swam this 5K about 6-7 minutes faster. (left-right) Jim Stewart was the winner, followed by myself, Wayne Hannum, Carlos Lloreda, R Walker Honestly, I was slightly disappointed, but I am in participating in Masters Swimming for the long term and it is just one swim. It will all balance out by participating in more kinds of swimming events, enjoying what Masters Swimming has to offer in terms of training, friendships, and competitive opportunities. On reflection, there are some variables to consider that may have some minor significance between last year and this year's performance, but I am really not going to over analyze, rather just keep going forward from this point. I really want to thank all you USMS forumites for such great encouragement and support, and who have helped me to become a better swimmer in the short time I have started training, blogging and participating in the USMS forums.
Updated April 29th, 2013 at 08:13 PM by fdtotten
Gym: 20 minutes of RC/scap ex 20 minutes of stretching/foam rolling Swim/SCY/Solo 600 various 8 x 50 /agility paddles Odds= front scull @ 1:10 evens = free 50 EZ 8 x 25 shooters w/fins @ :40 100 EZ Total: 1350 --------------------------------- Just loosened up today. Getting back on the HIT taper schedule tomorrow.
I did a LCM workout! Finally went again this Sunday since it's back to sprinty stuff instead of the one size doesn't fit sprinters LCM of winter season. warmup, maybe a 200 8 x 50 kick on 1:10 held roughly 50s kicking backstroke no equipment. 3 rounds of 4 x 50's, 100 easy :55 set 1, :50 set 2; :45 set 3 I did them all backstoke, and actually made the 3rd set, whoopie for me! 4 rounds of 50, 100, 50, 50 on :50 base; sprinting the last 50 of each round. I basically swam bits easy, skipped a lot, and then did 3 x fast 50's from a dive; held 32 to 30ish. maybe faster. but not sure so it was no slower than those times. The End Whoopie for me! I can still book it down the pike, albeit 1 ways!
Felt better about swimming LCM today although it is still hard to imagine racing LCM - have to swim it more. Swam with Bob C., Dave, Dave, and Peter. We had to work around an open water swimmer sharing our lane - not that he was slow because he wasn't - but just because we were doing intervals and he wasn't. Even if we were taking off, he would come in and turn so we would have to adjust and wait, etc. My arms and shoulders and calfs are feeling the strain of a lot yards this week and the LCM today. Glad I will be resting tomorrow. 4x100 Free/Back 4x200 Free on 3:30 6x100 Free on 1:45 6x100 Free on 1:40 100 Back 100 Free 4x100 Free w/paddles 200 Free w/paddles 2x50 Back w/paddles 200 Free w/paddles 6x50 Back w/paddles 200 Free w/paddles 12x50 Back/Free w/paddles 100 Free 4700 yards 105 minutes
This was swum without my coach who was doing a lifeguard training session. I was given instruction to go about 4000-4500 with 80% effort with long good stroke. I felt ok it he water but still feeling the after affects of my head on collision with my team mate yesterday. Relative to others on here I know this sounds very trivial buti woke this morni feeling like I was out of alignment and had been hit by a Mac truck. I felt better once I was in the water but a couple hours late as I write this I am stiff and sore again. Warm up 1000 swim with snorkel Main set 5x400 pull on 6 mins building to #3 and easing off again. 10x50 on 45 with fins Then I moved to the 25yd warmup pool and did 10x50 alternating finger drag and catchup drill by 50 on 45 Warm down 200 swum back free by 25 Total 3500LCM 700 scy I went 4.55, 4.49,4.39,4.51,4.55 on the 400lcm and felt pretty good. Long and strong with minimal effort.
Swam w/ Dave, Dave, Dave, Mary and a few other HSA swimmers. Gave blood yesterday and I haven't been feeling great so I was content to drop it down a notch and more or less recover today. LCM Warm up: 400 Free 4 x 100 IM Order (Drill down/swim back) 200 Free 200 IM Main Set 200 Kick w/ fins 200 IM 2 x 100 Free - 1:45 easy/hard 200 Kick w/ fins 200 IM 4 x 100 Free - 1:45 easy/hard (only did 3) 200 Kick w/ fins 200 IM 6 x 100 Free - 1:45 easy/hard (did these pull) 200 Cool down (3800m Total)
I met with coach John prior to our practice tonight for a scheduled coach/swimmer/parent talk that he is doing with all the Black Group swimmers. My parents couldn't make it tonight, so I just wore two hats for the sit down. He said he really enjoys having me there at practices, and that my work ethic is above anything he ever expected. Talked a little about the upcoming Nationals (he noted that my entry times looked a little slow in some events), and looking forward into LCM training as well. He stressed the biggest thing is to make sure I take breaks every now and then in training cycles, so as to "re-light" the fire to keep on going. Too much training with no fun or breaks can make it be more like a job than a fun activity. He learned a lot more about me from my recent past as well during the meeting, about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person. ------------------------------- Taper continues...though this workout had a bit more of a distance flare to it at the end, which I loved, kinda... Warmup: 1000 Free (1000/1000) 20 x 50 Kick w/ fins (Odds - dolphin, Evens - flutter) 5 @ :50, 5 @ :45, 5 @ :40, 1:00 rest, 5 @ :35 (I did 20 x 25 Kick no fins on same intervals) - my "EZness" for the day. (500/1500) 8 x 150 Free Pull @ 2:30 50 EZ/50 Build/50 Fast (held 1:35-1:38s) (1200/2700) 16 x 50 @ 1:15 4 each stroke IMOrder (Drill/Swim Fast/Drill/Swim Fast) Flys went :31/:31 Backs went :35/:32 Breasts went :39/:39 Frees went :28/:26 100 EZ (900/3600) Main Set: start out with a "strong" 500 pace, get your 100 averageon the next one (400), you need to beat the 100 average of the previous distance (500) by at least 1 secondand so on...Interval was a 1:30 Base/100 + addt'l :30, plenty of rest to give it some gas 500 Free @ 8:00 I went a feel good pace, and did a 5:45 (1:09s) Hmmmmm... 400 Free @ 6:30 (went 4:32) - 1:08s 300 Free @ 5:00 (went 3:18) - oops...a bit fast 1:06s 200 Free @ 3:30 (went 2:10.5) - 1:05s 100 Free @ 1:45 (went 1:02) - 1:02 100 Free @ 1:30 (went 1:00) - 1:00 50 Free @ All you have left (went :28) This adds up to an 18:15...not too shabby considering how it started "EZ" (1650/5250) 300 EZ cooldown ----------------------- 5550 Yards - It was an EZ day for the most part, aside from the final set, but I still need to maintain that kind of intensity in distance for a bit too.
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