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
Started off the day with a little timing of the morning session with my older daughter. Gotta get in the volunteer hours with the team of course. Saw some fast 10 & unders too. I finished this about 11:00, and didn't have my first event under after 3:00pm so I went home for a while and got some work done as well. No rest for the weary!
Got to the pool and warmed up a little bit in the deep tank, probably a total of 400 meters at the most. My first event was the 100 Fly, which I was seeded 3rd in, with my "best time" (1:03.1) from when I was age 22 or 23. It was the only event that I really wanted to do today anyway.
100 Fly - 1:06.3 - good enough for 3rd place!!
I actually earned one of the cool medals that the team purchased this year for the Top 3 places! I didn't figure I would be able to get one, but I guess I was wrong.
1st place was a 1:00, 2nd was 1:05.5, 3rd-7th was 1:06.3 to 1:07.0, so I got the lucky end of the reach at the wall.
The rest of my day was just survival mode to get through my events...3rd day of a meet, and recovering after my sickness last week, this is all I could do:
200 IM - 2:37.xx
31.5 / xx
xx / 34.0
200 Back - 2:49.
Is it bad that my 200 Breast time was only 13 seconds slower than this??
whatever...I need to remind myself that only Fly and Free are to by swum in LCMeters from now on...and maybe the 400 IM
200 Free - 2:18.0
I felt good on the 1st and last 50s in this, the middle 100 just stunk.
Well, I got in a good amount of racing, and will be able to repeat the freestyle and fly events next month, along with the 400 IM.
I had a terrific experience yesterday at the 2 Bridges Swim in the Hudson River at Poughkeepsie. The event featured an afternoon start time, which allowed those of us from the city to catch a late-morning MetroNorth train from Grand Central. The day was gorgeous, making for a beautiful ride up, with the train tracks running along the east side of the Hudson. I always bring a book on the train, but I don’t think I read more than a few pages—mostly I chilled out and watched the river roll by during the hour-and-a-half trip up.
I got to Poughkeepsie on the early side, and ran into my friend and Iceland teammate Amanda in the train station. We made our way down to the river together (an easy 5-minute walk from the train station.) Once there, I saw race directors Rondi and Dave and a bunch of CIBBBOWS volunteers, and made myself helpful by helping tote drinks down to the registration area. There were already a number of swimmers gathered in the pavilion, seeking relief in the shade (the race coincided with a heat wave). Susan from Maine recognized me and introduced me to her teammates Kirsten and John, and I was happy to chat with them for a bit, and admire their very cool matching swimsuits. Maybe slknight will post a picture on her blog?
I checked in and got my number, enjoyed visiting with other swimmers and volunteers, and eventually changed into my suit and got ready to swim. Soon we all made our way down to the dock for the pre-race meeting and 3 pm start.
Poughkeepsie has two bridges spanning the Hudson that are located just 900 meters apart. The Walkway over the Hudson, now a pedestrian span, is a restored 19th-century railroad bridge. To the south, the Mid-Hudson Bridge carries car traffic. Yesterday’s 5K race started near the midpoint of the two, on the east bank of the river, and had us swimming 2 counter-clockwise loops around each of the two bridges’ easternmost stanchions (one loop for the 2.5k). Three buoys were placed in a triangle around each of the stanchions to keep us well away from them (something about a security zone there). The race was scheduled for the slack between ebb and flood, so the tides were changing from south to north over the course of the swim.
The race had an in-water start and an on-land official finish, though the race director requested that we honor our swim-finish order when exiting the water via the boat ramp. The race instructions were given right by the boat ramp, and while listening to them most of us swimmers were huddled into the little rectangle of shade afforded by a nearby building—it was a very sunny afternoon, with temps in the low 90s, and the swimmers in wetsuits especially were wilting a bit. I was very happy when we were allowed to enter the water for the start. The river at 65 degrees felt very refreshing. I paddled around a bit while waiting for the start countdown to begin. Near shore we were sheltered from the wind, but the flag on the pedestrian bridge was blowing stiffly, and Willie pointed out to everyone in our wave (all the 5k’ers) how the buoy we were to round before heading from the bridge was pulling northward on its anchor cable—not from the current, which was headed the other way, but from the wind—and that taking a wide berth to the south of it to avoid the cable would be wise.
Once the race started I stayed wide of the field, which stretched out pretty quickly. At the first bridge stanchion I saw my CIBBOWS buddy Eli, but after that I didn’t see any other swimmers much for the rest of the swim. Swimming north, with the wind, was easy—gentle swells seemed to just push us along—but everyone agreed that swimming south against the wind was harder. I enjoyed the bouncy ride against the swells as they broke over me, though, and appreciated the contrast between the two as I changed directions.
On the first lap I swam easily, and took in the sights—the church steeples rising from the town of Poughkeepsie, the bridges, the big flat barge passing by as I made rounded the Mid-Hudson Bridge stanchion for the first time. In the shadow of the bridges it was noticeably cooler. I did some backstroke in those spots, and admired their arching grace. The water seemed very clean and pleasant. About half way through the second lap I got my first taste of it and was surprised that it wasn’t salty—I’m so used to swimming in the ocean that the season’s first taste of freshwater came as a bit of a shock.
On the second lap I picked up the pace a bit, and especially enjoyed swimming aggressively against the chop on the backstretch. The swells made it difficult to spot other swimmers, but I decided that if there were any within catching distance now would be the time to go after them. (It turned out there weren’t, or at least not any I saw, but the faster pace was ended up being enjoyable for its own sake). I took a better line on the second loop—on the first I had swung out a bit wide out into the river. As I neared the last stanchion I could tell by my progress towards it that the tide had definitely turned northward. I kept near to shore on the final stretch so that I wouldn’t have too far to go in after rounding the finish buoy.
I stretched out on the last half-leg, and was enjoying the ride in with both the current and wind assist. As I was swimming the final stretch into shoreh, I turned over to do some backstroke, and caught sight of my friend Yuta making up ground quickly behind me, so I turned back over and swam honest freestyle to the finish, maintaining a few strokes lead. He was the first swimmer in my wave I had seen since roughly 500m into the 5k swim (I had passed by a few of the 2.5k’ers, who started after us).
We exited carefully on the boat ramp, assisted by CIBBOWS stalwarts Tom and Patty. On shore there were bunches of excited swimmers to chat with, and more swimmers coming in to cheer for. The sky clouded over for a bit and threatened a rainstorm, but it never materialized. Soon all the finishers were in, and it was time for dinner and awards at the lovely dockside restaurant after.
I finished up 10th overall in the non-wetsuit 5k, and 3rd woman behind Susan and Hannah. My TNYA teammate Charles won the non-wetsuit 5k overall. It was fun hanging out with everyone—swimmers, kayakers, volunteers—afterwards. I saw a lot of smiles, and it seemed like everyone had a good time. Kudos to Rondi and Dave for another exceptionally well-run event!
After missing a couple of days in a row I felt sluggish and not at all comfortable today. Still managed to gut out 5k in the pool (5500 SCY).
10 x 100 on 1:45 (alt. fr and pull)
5 x 400 IM + 100 recovery swim on 10:00 (4 IMs in 7:19-7:30*)
10 x 100 on 1:45 (alt fr and pull)
200 IM on 4:00
4 x 100 IM on 2:00
400 EZ cool-down
The first 4IM was actually my slowest, I was still warming up I guess... but both fly and breast timing felt off today. At least I got back in the pool and didn't have any nagging soreness (or outright pain).
After yesterday's rough time with life in general, I managed to wake up this morning feeling great, in fact better than I've been all week long, so I headed in to work like always at 5:00am to get a little more $$$$ in the pocket. Got 8 hours done, and still had about 3 hours at home to take the kids to the school to play, and just relax for a while.
Headed to the pool about 4:00ish to grab a cheeseburger with grilled onions from the concession stand. They're 100% worth it, and don't sit in your stomach, or at least not mine. They had a 30 minute-ish warmup period at the mid-point of the afternoon session (you know how USA-S has to do the "4 hour rule"). I got in about 800 of easy free, some fly drill, and a little speedy stuff, but not much more than 25 up tempo stuff. I already knew I'd be better at this point than Friday's 400 IM. My body was 100% different feeling.
200 Fly - 2:30.25 (same as last season)
31.9 / 36.1
39.7 / 42.0
Yeah the back half hurt a little bit, and I was really feeling stiff around the 150 or a little before. As I pushed off the final wall I could feel that twinge just prior to getting a cramp coming on in my calves. Uh oh. I just slugged through the final 50, trying not to use too much effort on the legs, or risk rescue by the lifeguards. Made it home right about the same time I had last season, so that's a plus.
200 Breast - 3:02.92 (about the same as last season)
42.3 / 47.8
47.5 / 45.4
I told John that I was going to take it out easy, and build the effort and turnover on each 50. I did start easy for sure, and stayed neck and neck with a girl next to me (they swam all the 15 and over events co-ed mixed), until the final 50 when I really went for it with my turnover and lunging forward. My legs just played along, but I powered home well. This is a pretty decent time for me.
The sun was well down at this point, and it had been cooling for the past couple hours, plus the wind was picking up a bit like it always does around here at night. Basically pretty cold no matter who you are. I stayed in my clothes up till about 15 seconds before the whistle to get up on the blocks.
400 Free - 4:48.40 (3 seconds slower than last season)
1:08.xx / 1:14.mid / 1:14.mid / 1:11.low
I was sandwiched between a college girl and another boy in the final heat, and they both got out about a bodylength or more ahead of me within the first 100. I was just eating their wakes for the middle 200, and began to pull up on them both from about the 250 point to the 350 mark. I gave it my all to catch them, but to no avail. Kids...
Tomorrow morning I'll be timing the meet for about 3 hours in the morning with my daughter, and then will get back later in the afternoon again for 4 more races. These ones should be better...at least I'm waiting for the 100 Fly in which I'm seeded 3rd in. I need some hardware!!!
Managed a good workout today dispute the hot temps. Focused on stroke work today
1000 free as 200 SPSKS
Next sets were with monofin
8x25@:45 fly scull drill
8x25@:45 1 arm fly alt rt/lt
200 fly kick on back
8x25@:45 fly fast
8x25@:45 chest press
Remove monofin here
8x25@:45 torque drill
200 fly no equipment for time went 3:26 pleased with this since my best recent time in good temps in competition was 3:11
200 breast kick
8x25@:45 breast pull w/zoomers
8x25@:45 breast scull w/ snorkel
8x25@:45 accordion drill w/snorkel
200 front & reverse scull
200 breast for time went 3:40
200 back kick w/zoomers
200 free kick w/zoomers
5x100@1:45 as 50 free/50 back w/paddles held 1:30's
300 kick free w/zoomers
200 free easy
Total 5000 yards
Updated June 1st, 2013 at 09:23 PM by Donna
AM only LCM (plus torrential rain and thunder (but no lightning) the whole practice)
300 @ :15 rest swim w/ fins + snorkel
4x50 @ :10 rest 25 kick/25 drill
3x100 @ 1:40 Descend by 25s
8x25 @ :10 rest V.S.
6x50 @ 2:15 FAST (29.5, 30.0, 30.0, 29.7, 31.0, 30.5)
6 @ 1:20
3 @ 1:15
4x75 (+ 25 EZ) @ 3:00 FAST (45.9, 47.8, 49.0, 48.8)
6x100 @ 1:20 AE
2x100 @ 1:00 rest (basically a broken 200) I.M. (1:15/1:14 for a 2:29)
Updated June 4th, 2013 at 01:01 PM by Calvin S
My daughter has a two day swim meet this weekend so I was only able to do the 7-8am swim this morning and will have to find some time this week to make up the weights and dry land portion. I felt ok this morning and the extra couple hours of sleep to the rest of the week certainly helped.
8x150 on 2.15 swum 50 free, 50 back, 50 free
100 easy while others finished
10x50 kick on 1min
10x50 wide arm catchup on 50
15x100 swum 5,4,3,2,1 starting at 1.30 and descending to 1.10
5 mins of video and stroke analysis
i really liked the catchup with the hands separated as opposed to the hands coming together. This enabled me to concentrate on a nice 6 beat kick and still keep my free ryhthm. The descending 100 set is one of my coaches favorite sets and we did this frequently when swimming short course, but this was the first long course. I did not feel too good at 1.25 pace but kept pushing and made all the 100s the last one I held 1.08. One of the guys in the next land helped by stopping every other 100 and going for it on the ones he swum, which gave me someone to chase(at least on the first 50). I enjoyed the video work and need to work on head position and higher elbows.
Swam w/ Dave and Tess next to Tucker, Bob and Bob. Tucker got about a 600m head start on me. I eventually caught up by keeping my speed up and using shorter rest intervals. About the time I caught up, he left but Bob and Bob had joined him and Dave and Tess were getting in synch with what I was doing. The problem with pushing hard to catch up is that you get worn out. Tess led the lane which helps out but she is a good bit faster than me and was pushing a tough interval. I hung in as long as I could and switched to pull when I couldn't keep up.
200 Kick w/ Fins
4 x 100 - 1:30
200 Kick w/ Fins
4 x 100 Free down/IM Order back - 1:45
8 x 50 IM Order - 1:00
4 x 100 Free - 1:30
4 x 50 IM Order - 1:00
100 Free - 1:30
4 x 50 IM Order - 1:00
200 Free - 3:00
4 x 50 IM Order - 1:00
300 Pull - 4:30
300 IM, No Free
4 x 50 Free - 1:00
2 x 100 - 1:45
200 Cool down
Felt a little better today after a day of rest and did more of a speed workout with Ray and Keith.
Also hit 70.31 miles for the month of May. Never have done that and don't think I want to do it again. 23 workouts averaging more than 3 miles a workout. Too much for me to maintain over several months.
Now through August, workouts will be limited to about 85 minutes and I plan on averaging about 4500 yards working more on speed. Plan on throwing in a quasi-competitive meet June 23 and a 5K postal swim in July. Just cutting back the workouts will be a partial taper for the June meet and I amy do a short full taper just to build up some speed and strength for that with the hope of carrying it forward.
5x100 Free on 1:30
4x125 Free on 1:45 (1:35 - 1:38)
4x150 Free on 2:15 (1:55's)
4x125 Free on 2:00 (1:35's)
4x150 Free on 2:20 (1:50 - 1:55)
8x100 Back w/paddles on 1:45 (1:20's)
10x50 Free w/paddles on :50
225 Kick (started cramping)
"Thursday practice do-over"
PM only SCY
800 (300 swim/100 kick)
600 (200 pull w/ buoy + strapless paddles/100 kick)
400 (100 drill/100 kick)
200 I.M. drill/swim
8x25 @ :10 rest w/ fins "Bubble Drill"
1-4 focusing on down kick for FL (kicking on back)
5-8 focuins on up kick (kicking on stomach)
8x50 @ :45 D1-4, 5-8
4x200 @ 2:30 2nd and 4th 50 STRONG
3x150 @ 2:00 middle 50 STRONG
2x100 @ 1:10 1st 75 STRONG
(100 EZ between rounds)
8x25 @ :30 w/ fins + snorkel
odd: HP drill (Human Paddle drill)
even: B&A drill (Bow and Arrow drill)