Fri & Sat, Nov. 23-24, 2012 & 500 GTD miles
by, November 24th, 2012 at 03:06 PM (553 Views)
We had Wednesday and Thursday off from practice this week, apparently so we could prepare to stuff ourselves, and then attempt to work it off afterward. It was a nice break from the pool, and I did take a break.
But when practice time returned last night, it was definitely a kick in the pants!
Head Coach John is out somewhere with his family, so we got to have our workouts with the assistants this weekend. Not sure if that was going to be good or not?
Friday, 7:00-9:00pm (with asst. coach Anne)
We had a visiting swimmer from Tacoma Swim Club, 16 year old Whitney, who stayed pretty close behind me for most of the workout...just enough that I couldn't slack off a bit.
8 x 150 Choice @ 2:30 (did Free) consistent 1:47s
8 x 25 Stroke Fast @ :30 (did Fly/Back by 25s)
100 EZ Free
Main Set (getting right to it):
5 Rounds of:
- 400 Free @ 5:00 (shoot for 4:40s or under)
- 100 Free relaxed @ 2:00
- my times by round: 4:35, 4:35, 4:34, 4:37, 4:38 <--got a little tired at the end
16 x 25 Doggie Dig scull (head up, maintain kicking)
By 25s, short scull, medium length scull, long scull (basically freestyle pull with underwater recovery) @ :10 rest
2nd Main Set:
4 x 400 IM Done as:
- 2 x 200 IM w/ :10 rest between each
- 2nd 200 of each series faster than the 1st one
- Desc. the 400s 1-4
- Of those 3 above goals for the set...I made the :10 rest between each. I was just dead at this point of the night.
600 Free stretch out
6600 Yards and then around midnight after a movie at home.
Saturday morning practice 8:00-10:00am (with "beginner kids coach" Darcy)
Darcy's about 8-10 years older than me, and was on swim team when I first started a looooonnnnng time ago.
400 Kick w/ board
6 x 200 IM Streamline Kick on back @ :15 rest
3 Rounds of:
- 4 x 125 "IM" (25 Stroke/75 Free Build/25 Stroke Sprint)
- rotate stroke IMOrder through the series
- Round 1 @ 2:00, Round 2 @ 1:50, Round 3 @ 1:40
- Not really too tough of a set, but Round 3 did push me a bit, but wasn't extremely difficult. Henry who was in my lane with me didn't care for the 1:40 interval too much though.
400 Free stretch out
4 x 100 Kick w/ fins (1 each stroke fast) @ :10 rest
I didn't push these too hard...didn't need to cramp today.
200 Free stretch out
At this point (9:30am), the younger kids group was coming to the pool to start their workout, which was going to be a "Dart Board" workout. Various colored balloons were on the board, and each had a set or fun inside.
Found out the Blue balloons were "tough", Red balloons were "sprint", and the Yellow balloons were "Games/Fun".
I got to throw first...aimed for a yellow of course...BAM! Hit the BLUE right next to the yellow.
6 x 100 Back @ 1:40 <-- not bad..could've been worse in my mind, but the kids were all bitchin' and whining about it.
Next throw was by one of the older girls who was in the above group from my dart throw. She first missed the dart board altogether, which gave us all a 10 pushup penalty!! Grrrrr... Oh well.
She then threw again...BLUE!! And guess what?
3 x 200 Fly @ 4:00
I was laughing soooo hard at this point, 'cause they were complaining about the backstroke set.
We did 2 of them FLy, and then cooled down the final one since it was time to get out anyway.
OH YEAH...I hit my GTD goal today (which I had set prior to ever thinking about joining up with the age groupers last year)
My Go The Distance 2012 Progress
501.19 miles swum (=882,093 yards, =806,585 meters).
View my monthly progress | my milestones/awards | Go The Distance 2012 results.
Most recent milestone achievement: 500 miles on 11/24.
248.81 miles (= 437,907 yards, = 400,423 meters) to next milestone (750 miles milestone).
My Go The Distance 2012 goal: 500.00 mi. Progress towards goal:
Congratulations! You have achieved your goal for Go The Distance 2012
My goal pace: 450.68 miles required as of today to reach my goal by the end of the event
My actual current pace: 501.19 miles as of today
I'm about 1 month ahead of myself compared to last year in 2011. I don't know how some people can be over 1000 miles for the year, let alone be 1800+ miles for the year so far!!?? Oh well, I did my 500 miles and got my free suit coming soon, hopefully.