I was going to hit 250 miles even if I had to stay longer than normal. Today was supposed to be more of a recovery day but then I also had the milage goal too so ... the milage goal won out. Recovery day tomorrow.
One other fantastic note......The kids have moved to an hour later, now there are 3 lap lanes which means.... NO MORE MANATEES!!!!
500 free kick w/zoomers
5x200@3:30 free w/paddles & bouy descend 1-5 went 3:18, 3:13, 3:09, 3:03, 2:57
200 back kick w/zoomers
400 back w/paddles
6x100@2:00 free w/snorkle focus on 6 beat kick
200 free EZ
Total 3400 meters
WARMUP2 x 500 drill (WFP)
WORK2 x 200 IM (WF)2 x 100IM as 25m on 1:00 (WF)10 x 25 on 1:00 UWK (WF)
WARMDOWN200 fr (WFSP)
Body feels beat. I only swam 100M last weekend, excluding warmup/downs, but I feel wiped out. Maybe I actually did taper for it. In any case, I still have some long course training ahead and need a way to shave 1.3 seconds off the 50fr in 6 weeks. One thing for certain, I'll get another suit, this time the high waisted variety.
800 Free w/ every 3rd length Breast
400 Free Pull
8 x 50 Kick w/ board Odds EZ, Evens Fast @ 1:10
5 x 500 Broken into:
10 x 50 Fast @ 1:00 (went :35ish)5 x 100 @ 1:20 (!!!!!!!) WTH!!! - made the first 1, kinda on the 2nd one, and then all downhill2 x 200 @ 2:30, 1 x 100 Fast (I was about 2:45+ on the 200s)8 x 25 Free (I did Fly) Fast @ LIFO; 1 x 200 Free FAST @ 2:30 (went 2:36), 1 x 100 Free Fast2 x 250 Free @ :15 rest (I made these)
8 x 50 w/ buoy (25 scull/25 Free pull) @ 1:10
8 x 50 @ 1:10 Odds Fly/Back by 25s, Evens Breast/Free by 25s
Cooldown with taking out the lanelines...our group got that task. I hauled on the reel...good arm workout on the LCM lanelines.
I guess we have an Alaskan family that comes down here in the summertime for a while, and they train with the team. Their kids are fast, really fast. One boy about 15, and a girl about 17. They both kick my butt and everyone else too, besides Jared. Somehow the 3 of them were possibly making those insane intervals on the main set tonight. I was giving my best effort, but when the interval for 200s is about :10 slower than my recent meet time, I find that impossible. We did have a substitute coach tonight, so maybe she wasn't exactly sure of our times or something...or it was written to kick out butt. LCMeters itself does that to me...I don't need insane intervals on top of that!!
Did not get in a motorcycle but was able to help my wife plant the garden. I was in charge of tilling the east side of the garden and the potatoes while Lena worked in the new raised bed, using the hugelkultur method.
Headed to the pool for Masters tonight with GregJS, Carol, and Erin:
200 swim/200 kick/200 pull
8 x 25 on :40 (various together)
The "M" set as seen on David C's blog:
- Pick BASE of 1:20/1:30/1:45 (per hundred) - I did 1:20
Added a 200 IM drill before
- 2 x 25 sculling then
- 4 x 50 active recovery and out
(Masters/Rec/2650 yds/60 min)
Great main set, although my arms were aching from the garden this afternoon. I came in right at 2:40 on the last 200 and 1:20 on last 100, so took an extra :20sr. Now, off to
Totally forgot today was my anniversary until half-way through the day!! Lucky for me, I have a very understanding hubby, who really didn't want me to wake him up with smooches at 4:50am, lol!!
So, today is the first day of summer for the local kids - first day for two-a-days for them, first day of having a lot more people in your lane for me. We started off with only 7 in our lane, had to move over 2 lanes for the Pre-Seniors at 6:30, and then another lane at 7:00. The Pre-Senior group must have really grown. Fortunately for all of us, several swimmers have to get out before practice is done to go to work, which reduces the number of people in your lane bit by bit - and I got out myself at 7:20. I'm hoping on being able to stay in until about 8am after we get back from the Pan Am meet.
Here's what we did:
3 x 200 Reverse IM
4 x 100 K on 2:15
100 over & under (easy)
12 x 100 @ 1:30
16 x 50 K on 1:10
100 over & under (easy)
THEY did a 3000 "steady state" I did a 500 & got out and went to work.
Total for me: 5300 LCM
Planning on swimming my usual tomorrow (sort of tapering) & cutting back on Friday to about a 3000. I'm concerned that if I taper too much yardage off this week, that I will regret it come the 400 free next Wednesday. So excited!
LCM@FGCU Aquatic Center
Air temp 76, Water temp 78
Cloudy, humidity at 74%
800 FR as 400 DPS, 400 Steady
4x50 FR on 1:15
---200 BK/FR by 100
from dive, as 50 steady/50 strong
600 FR Smooth
Did a similar workout yesterday. Tomorrow I drive up to Sarasota with my daughter where I will swim the 800M Fr perhaps sometime around 3-4pm. Tried out my new Yingfa jammer size M per jaadams1 advice (thank you), and it fits much better than size L.
Updated June 4th, 2013 at 05:28 PM by fdtotten
Swam w/ Dave. Our first newly laminated workout sheet has vanished so we had to skip to workout #5. This one had lots of fly but the intervals weren't too bad. With a great deal of help, I was able to remove the cylinder head from my car last night. It was a complicated job but not as bad as the mechanics that were quoting me astronomical estimates made it out to be. This wasn't a good job for someone with a bad back and I don't look forward to putting everything back together in my condition. This morning, I was smarter and came to the pool armed with ibuprofen. I still don't have the flexibility I'm used to but I can do flip turns and swim fly now.
600 Warm up
2 Rounds of:
* 25 Fly - :30 / 25 Free - :30
* 50 Fly - 1:00 / 50 Free - 1:00
* 50 Fly/50 Free - 2:00
* 150 IM (75 Fly/25 bk/25 br/25 fr) - 2:30
* 100 Fly/100 Free - 3:00
* 200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
* 300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
* 175 Fly - 3:00
* 175 Free - 2:30
* 200 Fly - 4:00
* 200 Free - 3:00
* 50 Easy (Skipped on second iteration due to time)
10 x 50 Pull - :45 2 easy/2 hard
Swim/LCM/Solo @ Mason:
2 x 50 scull w/agility paddles
2 x 50 caterpillar fly drill w/agility paddles
6 x 50 DPS free w/agility paddles @ 1:00-1:10
6 x 30 UW + 20 EZ back kick w/fins @ 1:15
8 x 30 burst + cruise @ 1:15
4 x (50 AFAP w/fins + 250 EZ)
fly = 26 high
free = 25 mid
breast = 30 high-31 flat
back = 28
-- very good times for me, but I was completely shot after these sprints
4 x 50 DPS back w/agility paddles @ 1:15
Total: 3200 m
Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
Tuesday June 4th
250 (every 4th length non-free)
12 minute pull (100-75-50-25 last length of every distance non-free with 10 sec rest between distances)-- 650 yards
4 x (4 x 50 1:00 round #1 breast, #2 kick, #3 fly/free, #4 kick then 200 on 3:00)
I completed my second cycle of chemotherapy on Sunday morning. I had a pretty uneventful Sunday but yesterday was an emotional roller coaster. I am not quite sure why yesterday was worse than the other days (other than the obvious) but I was intermittently sad, angry and anxious.
I woke up this am and felt a litttle more even keel so decided to take in Lunch Bunch again. Today, there were 6 of us. My husband came and we shared a lane. The outside temperature was 84 and the water was beautiful. I was tired but I definitely think the swim helped get my mood back on track.
Updated June 4th, 2013 at 03:05 PM by MaryR
AM only LCM + Crossfit
12x75 @ 1:15 50 FR/25 STRK I.M. order no FR
5 @ 1:30 (held 1:18s)
5 @ 1:25 (held 1:17s)
5 @ 1:20 (held 1:16s)
30 kettle bell swings @ 55 lbs
Back in the water after a four day break ...
400 Fr with snorkel/200 Back/200 IM drill
4 x 50 on :50 (burst and cruise)
10 x 150 on ~2:25
- 50 = kick into
- 100 pull w/ buoy (odd) or 100 swim with Agility paddles (even)
4 x 50 on :50
- 25 FAST IMO into
- 25 Fr DPS
200 Dolphin Dives in Deep with snorkel as loosen and out
(Solo/Rec/2900 yds/50 min)
Busy weekend. Worked all day Friday, then went to my wife's graduation ceremony on Saturday. She completed an AA in Liberal Studies from the Community College of Vermont, and all of the districts walked up north at Norwich University. Lena is the first in her family to complete a college degree and in doing so keep a promise to her grandfather made many years ago. I am so proud of her!
Back to work on Sunday, when another heavy storm moved in, which is notable only in that the rain overpowered the roof and our brand new pharmacy was taking on water! It was 10 minutes before closing with two customers in line, so I grabbed plastic garbage bags to cover the registers/computers and had to write out hand labels due to a lightning strike that knocked the server out of commission. Leaving late, I headed up to the nursing home (after getting drenched) to lead the service as I do the first Sunday of the month, then back to work to officially close out the day and assess damage. After that, went to church were we celebrated Lena's accomplishment afterwards.
Yesterday I had determined to get up to swim before work, and did so but went back to bed after figuring I wouldn't be able to stay on my feet for 12+ hours. So, four days dry (well, mostly) but very busy. Now a nice day off today, away from high heat and storms, so outside work will be tackled with the hope of a motorcycle ride before Masters practice tonight.
Updated June 4th, 2013 at 10:14 AM by rxleakem
This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my workouts on index cards that are laminated so they hold up well around water.
I probably did not warm down as well as I should but had to get to work.
1000 free as 200S/200P/200S/200K/200S
3 time thru with zoomers:
1x200@5:00 fly kick on back
2x100@2:30 fly held 1:45's
4x50@1:15 alt 50 rt arm/50 lt arm
200 free EZ
Total 3000 meters
Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots.
It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend.
600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time.
600 Free Pull
20 x 100 Choice @ 2:00 - stretch out or whatever
I did every 5th one as 50 Fly/50 Free...all others were all Free.
Held 1:22-1:23s on all of them
16 x 50 SDK w/ long fins @ :55
I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40
300 EZ and out
Took Saturday off - figured I earned it, plus it was my wedding anniversary. So I stayed home and cooked breakfast.
Today I swam with Ray and really started the summer season. Told Peter and Terri that I would swim in the Alabama Sports Federation Games with the Madison Dolphins. So, I need to work on speed and swam pretty hard today.
5x100 on 1:30
4x200 Free on 3:00 (2:35; :38; :39; :40)
6x150 Free on 2:15 (1:55; :57; :58; :58; :59; 2:00)
8x100 Free on 2:30 (1:16 and slowed to 1:22)
2x200 Back w/paddles on 3:00
30 Sec rest
3x150 Back w/paddles on 2:15
30 sec rest
4x100 Back w/paddles on 1:35
4 x 50 scull w/agility paddles @ 1:10
6 x 25 shooters w/fins @ :45
2 x 50 torque drill @ 1:30 RI
8 x 25 burst+ cruise @ 1:00
4 x (75 @ 100 pace w/fins + 75 EZ)
-- 2 swim (fly/breast), 2 kick
-- time were sucky
12 x 25 w/parachute @ 1:00
-- 4 free w/agility paddles, 4 torque drill w/agility paddles, 4 breast
5 x 50 DPS free w/agility paddles & fins @ :50
Gym: (took Lil Fort to run during deluge)
RC/scap es, 20 min
power wheel rollouts, 3 x 15
captains chair leg raises, 3 x 20
back extensions w/plate, 25 x 1 x 15
foam rolling, 10 min
Had a super busy fun weekend (capped off with the US v. Germany soccer game and dinner with friends), and didn't make it the pool Sunday. Unfortunately, I felt like crap today as I've had 3 very poor nights sleep in a row. Really hope I can sleep soundly tonight. Hate insomnia.
Updated June 3rd, 2013 at 09:04 PM by The Fortress
Swam w/ Dave, Dave and Roger. Hurt my back pretty bad on Saturday and it was still painful this morning. I had no flexibility and flip-turns as well as any undulation hurt. Pretty much kept to freestyle and breaststroke but was able to do some fly near the end.
800 Warm up
4 Rounds of:
* 25 fly/50 Free - 1:10
* 50 fly/25 Free - 1:10
* 75 fly - 1:10
Didn't do any fly. Took it easy and mixed pull with free.
16 x 100 - 1:40 Up/Down kick (:10)
Pushed a little harder here but kept open turns and mixed in some sculling when the kick began hurting.
6 Rounds of:
* 25 Kick/25 stroke (br) - :50
* 50 stroke - :50 (alternate back/fly)
100 Fly/50 Kick/100 Fly -> out of time
Felt tired again today, almost as if my strokes were stalling out. I started paying attention to body position again and narrowing my profile to get more distance out of each stroke. Started the workout feeling like I was really swimming against the current, so to speak: high drag. As I neared the end, however, the times started to come down without any added effort, so I felt like I found a sweet spot on free and breast especially. A bit of a confidence booster.
400 EZ on 8:00 (6:50)
4 x 100 IM on 2:00 (1:50s)
200 IM on 4:00 (3:45?)
8 x 25 SDKs w/ short fins on :45
8 x 25 BK SDKs/flutter kick w/ short fins on :30
4 x 50 BR pull w/ buoy on 1:15
4 x 50 1-arm fly drill on 1:10
2 x 50 BR pull w/ buoy on 1:15
2 x 50 BR on 1:15
5 x 50 fr on 1:00 (:37-:39)
5 x 100 fr on 2:00 (desc. 1:30-1:24)
5 x 50 fr on 1:00 (asc. :41-:45)
4 x 100 IM on 2:00 (1:56, 1:53, 1:51, 1:45)
200 EZ pull, focus on shoulder/hip rotation
Total = 3600 SCY in 80-85 minutes
30 X 25 on 1:00, 3 x the following:2 x roll-over drill
2 x roll-over drill WF
2 x FK WS
2 x fr WF
2 x fl WFS (last set did fly with closed fist)
Classic City LCM meet (Athens Georgia) report:
100 free (50 free split request)
28.42 (51.59) 1:20.01
This meet was just part of road trip/meet drive-by to spend time with my son, and decided to make the meet part a 3 hour event. I scratched my back and 200 free events. Had to notify an official beforehand, she was calling absent swimmers up by name and it disrupted the start sequence. When I scratch, I usually just let the timer know, but this meet had low attendance and was smoking by quickly enough to miss your heat.
I met Elaine there, she is cool. I was able to watch one of her events (200 Br) and she swam it well despite injuries.
For the first 50 free, I didn't really warm up enough beforehand. Felt a little sluggish off the block, and I did not sleep properly the night before which could be the reason. When I broke out, I caught myself holding back and pacing (forgot I was racing I guess) and breathed two, maybe three times. Anywaze, satisfied overall
2nd attempt (SR): Checked in with the official to remind my request, she told me to hit the touch pad hard. I think it was because the pads didn't fit tight on that end. While warming up I noticed there was a gap on the hook where they hang, and it was just draped there loosely on that end. Nevertheless, I didn't hit it hard, but punched it instead. I breathed only once or twice, but whatever it was, it was one breath less than the first 50. I thought it felt a little faster than the timed result but I am happy. Since it was SR it was not over yet, I have to make it back to the starting end, This was the hardest part.
An overall fun experience
Updated June 3rd, 2013 at 08:15 PM by __steve__
I woke up early this morning thinking work,which is never a good start to the day. I felt tired and sluggish in the water.
400 free with snorkel
6x50 catchup drill on 55
5x(100 kick on 2 mins, 200 swim on 2.40)
10x50 swum 25 streamline with snorkel, 25 swim on 50
2x400 breathing every 5 with 15 seconds between 400s
10x50 swim on 45
Total 4200 meters
i held 2.25s on the 200s, but felt pretty crappy. Overall an ok workout but I felt awful.
Updated June 3rd, 2013 at 07:47 PM by StewartACarroll
Had to share today with 2 people who could swim and 1 manatee, at least the floating log was not there(he calls himself that not I). Next week the kids will move 1 hour later and there will be more than one lap lane YEAH!!!!
This was a good pace day but I did have to modify my intervals to get around people and stay ahead of them. Lap swimmers don't seem to pay attention to the speed of the people they jump infront of. So I don't feel bad mowing them down!
4x50@1:00 free as 25 fist drill/25 swim
4 times thru:
300@5:00 free w/paddles & bouy held 4:40's
100@2:00 free fast went 1:36, 1:36, 1:35, 1:34
200@3:30 free w/paddles & bouy went 3:17, 3:15, 3:15, 3:15
100@2:00 free fast went 1:35, 1:37, 1:36, 1:34
600 free EZ
Total 4000 meters