Lately in practice I have been turning red... and its in my hands and arms lol. I'm not sure if its because I havent been eating great this past week or because of getting back into shape after a week off, I dont know lol. Todays practice with the masters team was: 500 free warmup (4th lap back) 8 x 50 (evens fly drill, odds free 3 stroke, 8 kick) 6x 50 (1 lap under, 1 lap above) 8 x 50 choice (i did all fly) on .50 400 free (i was dyinggggg) on 5.30 6 x 50 choice ( i did fly) on .50 300 free ( once again i was dyinggg) on ? 4 x 50 fly on .50 200 free 2x 50 fly on .50 and then 2x 25s race fly off the blocks then 100 warmdown (yeah I need to do more) This got my blood pumping. Its funny because on my own I will do more distance work, more pull and I might say ehhh what do I need the team practice for, but honestly I have loved joining this team so much. It keeps me doing intervals, burning, and I love the people. Its awesome. I seriously love my Ocean County YMCA Masters team, so thankful I live near a team like this!
Updated October 25th, 2012 at 11:36 PM by Colleen Marais
SCY@Fort Myers Aquatic Center Air temp of 84, pool at 80, 100% water clarity. Cloudy skies with humidity at 68% IM Focus - Stroke Technique, Endurance Base *WarmUup* 1x400 Free *Set 1* 1x1600 IM done as 2(4x200 IMO 50 drill/50 swim) *Set 2* 1x2000 K/fins done as 400 Fly: 4(75 dk/back, 25 swim fast)400 BK: 4(75 k, 25 swim fast)400 BR: 4 (75 dk/back, 25 br pull w/dk)800 FR: 4 (100 kick/board, 100 Swim strong) *Set 3* 1x1000 FR Swim/paddles, broken with :30 rest, done as 2x300 - desc effort by 1002x200 - 50 cruise, 50 fast Warm down: 100 EZ Comments: Tired/sore from weights the night before.Set 1 - Was going to do 400s straight, the changed it after doing the first 100.Set 2 - More challenging due to leg fatigue from air squats and leg extensions from the previous day.Set 3 - First 300 was awkward, second 300 better, but sloppy - 200s were almost in a grooveWarm down - great~!
SCY WARM UP: 2 X 200 3:00 3:00 3 X 100 1:40 1:30 Two rounds. Round 1 intervals left, 2 right. 10 X 50 kick 5 on 1:10 5 on 1:00 1 X 100 swim 18 X 50 1:05 Every third is fast, all choice 1 X 100 easy 8 X 150 2:30 Swim or pull. Swim 100 cruise/50 fast WARM DOWN: 4 X 50 easy 1:00 4400Y
Swim/SCY/Solo: 600 various 8 x 25 shooters w/fins @ :40 4 x 50 fly drill @ 1:10 50 EZ 4 x 25 burst dolphin + cruise 50 EZ 4 x 25 burst fast hands + cruise 100 EZ 4 x 25 odds up tempo free evens EZ 100 EZ Total: 1600 +++++++++++++++++++++++++++ Just an easy pre-meet swim today. Heat sheets for the Sprint Classic are up. http://www.swimphone.com/mobile/meet....cfm?smid=4129. Awkward -- I'm right next to Teen Fort in 25 breast. Had a consulting appt with my PRP doc today. Because of the complicted MRI diagnosis, he wants me to see his elbow specialist to rule out surgery for the tears. This really does not thrill me, but I have an appt Nov. 1. I'm going to continue to hope that it is not surgical since I am still swimming and there is not great weakness. The tears and tendinosis can be treated by PRP, probably need 3 rounds. In retrospect, I am cross with myself that I did not get an MRI last November. I've wasted a lot of time and money on a misdiagnosis. And I likely caused more damage by returning to lifting too early, thinking it was just tennis elbow. If I'm ever injured again, I'm going to err on the side of getting an MRI right away. On another note, I'm not sure I should restart weights after Sundays meet. With upcoming meets on Nov. 18 and Dec 7-8, it might not make any sense. I can't decide whether to do a little core work and jumping or lay off entirely.
Updated October 25th, 2012 at 10:10 PM by The Fortress
Thursday 10/25 PM only SCY Pilfered from the HVT forums, the following presentation has been edited for time and formatted to fit your screen. 400 swim 100 FR/200 IM k/dr/100 FR 4x100 @ 1:15 D1-4 4x100 @ 1:50 IM kick D1-4 6x50 @ :50 #1,6 EZ FR, #2-5 IM order build to fast 12x50 @ :45 D1-3, 4 EZ 3x 2x75 @ 1:10 DPS 100 @ 1:10 FAST @ 1000 pace (59.2, 58.7, 59.7) 2x75 @ 1:20 25 dr/25 kick/25 dr 100 @ 1:20 FAST @ 400 IM pace (1:04.8, 1:07.9, 1:09.7 --> one each stroke) :30 rest 4x100 @ 1:30 pull w/ buoy + strapless paddles + snorkel (focusing on body position and roll + catch) Total: 4000
Had a great lunchtime swim. did w/u 200 s 200 k 200 p 6x75 sprints main set 200 300 200 300 200 c/d 100 First lunchtime swim while the highschool ear is in session. Ironically, the pool was not crowded, people were nice, and the kids were no wheres to be seen.
Thu Oct 25th, 2012 36 days my SCM meet Whitney coached SCY UT Swim Center main pool 6:30 8:00 dove in 6:35 Swam with Todd, Jim Jason & Chris Beside Marcio, Paul, Tyler, Larry & ?? Warm up assigned 1000 did 600 ish Main Set 5 x 200 fr on 4:00 best ave went 2:09, 2:07, 2:04, 2:03, 2:01 100 easy on 3:00 10 x 100 fr on 2:00 best ave went 58's, 9's & 60's 100 easy on 3:00 assigned: 20 x 50 on 1:00 did: 1 - 10 odds k evens fr 11 - 20 swam one skipped one 100 easy doesn't seem like much but it was a tough work out Next Meets: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Swam w/ Dave, Dave and Ray. SCY 600 Warm-up 5 x 300 - 4:30 * 1-3 Free (3:50, 3:40, 3:35) * 4, 5 Pull (3:25, 3:13) 100 Easy 4 x 150 - 2:30 IM Order/Kick/Free 4 x 150 - 2:30 Fly/Back/50 Kick/Breast/Free 100 Easy 12 x 75 - 1:15 Sliding IM 50 Easy 4 x 50 - :55 Free/IM Order 4 x 50 - :55 IM Order 4 x 50 - :55 Kick 200 Cool down (5250 Total)
I was surprised not to have my legs feel sore after the weight machines. In fact they were as strong as yesterday. I'll probably be eating my words by mid day once DOMS sets in. 400 Free 8x25@:45 shooters w/zoomers 8x50@1:00 free odds descend to 200 pace, evens easy went 41, 39, 37, 36 8x50@1:30 kick odds descend, evens easy went 1:03, 1:00, :58, :56 just like yesterday 100 EZ 8x25@:45 fly scull drill w/zoomers 100 EZ 4x100@2:00 fly w/zoomers as 25 rt arm/25 lf arm/25 kick/25 sprint was holding 1:41's 200 EZ Total 2400 yards
Updated October 26th, 2012 at 09:08 AM by Donna
Back to the grindstone again, and it was tiring. After taking it fairly easy for the last half of the past week, plus the 2 day meet over the weekend, I was pretty well spent. No practice Monday, and a pretty easy swim yesterday, didn't really get me completely "ready" for go time today, but I made it. Warmup: 400 Swim (25 Free EZ, 25 V-Sit Scull, 25 Breast EZ, 25 Back kick) 8 x 25 V-Sit Scull @ 1:00 (600/600) 10 x 100 Kick w/ fins @ 1:25 did SDK on back - went 1:16-1:17s (1000/1600) Main Set: 8 x 300 as: 200 IM w/ last 50 Free FAST @ 3:15 Desc. 1-4, 5-82 x 50 Free FAST @ 1:001:00 rest after round #4Desc'd from 2:40-2:31s but couldn't really get moving. The 50s weren't too hot either, going :30/:31s, with a rare :29 here and there200 EZ (2600/4200) 5 x 300 Free Pull @ 4:30 just cruise them, body roll, breathe @ 3 went consistent 3:45s (1500/5700) 6 x 50 Choice Stroke AFAP @ 1:30 (did all Fly) :30/:31/:31/:30/:30/:29 I felt good here on these at the end of practice, and was surprised how fast I was able to go. 200 EZ ------------------------ 6200 Yards
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