SCY@Fort Myers Aquatic Center Air temp of 68, pool at 83, 100% water clarity. Cloudy sky mostly then became sunny, with humidity at 75% Warm up 10 min deck dryland band/stretches 200 FR DPS ABPT 300 FR as 4(25 K-w/scull, 50 DPS-6) w/snorkel 600 FR as 4(50 RA/LA, 100 DPS 5) w/snorkel-agility paddles 20x25 FR on :30, smooth DPS-6, no SDK, breath each stroke cycle, *15s/14s *Set 1* 200 BR Kick w/bd 300 BR as 4(25K, 50 Swim) w/snorkel 2(4x25 BR on :40, :40 rest) smooth effort, *17s *Set 2* 200 BK Kick w/SDK-6 600 BK as 4(50DA, 100 DPS-6, SDK-6) w/agility paddles 2(4x25 BK on :30, :30 rest) smooth effort, SDK-8, *15s *Set 3* 200 DK/bk 300 Fly as 4(50RA/LA, 25 DPS-6, SDK-6) 600 Fly as 4(50DK w/scull, 100 DPS-6) w/snorkel 2(4x25 Fly on :30, :30 rest) smooth DPS-6, SDK-6, breath each stroke, *15s/14s *Set 4* 2x500 FR with 1:00 rest #1 as DPS-5/6 w/snorkel-agility paddles as steady state effort #2 as steady smooth swim, DPS-6, ABPT Warm down 200 EZ FR/BK 10 min deck dryland band/stretches Comments: Yesterday after the workout my arms ached. I worked the band and stretches on and off up to just before sleeping. Also made my own tissue recovery supplement including l-arginine and l-glutamine, which appears to have been helpful (I have sampled similar types of commercial products that were effective, but too expensive and high margin per listed ingredients). With good sleeping, this morning my arms and shoulders were nearly recovered with no aching and soreness. The session today was all about feeling good in the water towards swimming as efficient as possible. Swimming the last 500 Freestyle felt great after taking off the snorkel and agility paddles with the stroke DPS, turns, and underwater streamling all coming together for an enjoyable swim with a gradual buildup to moderate effort. Even the warm water did not bother me so much as it was all EZ and moderate swimming.
Updated February 28th, 2013 at 06:15 PM by fdtotten
Thu Feb 28th, 2013 SCY The Big 12 Conf Championships are happening at the UT pool where I train Live Results Swam Tue & Wed Lifted: Tue Whitney Coached 5:00 - 6:30 dove in around 5:30 (woke up late forgot to set alarm) SCY UT Swim Center main pool, center course Swam with Larry, Gull & Jason Beside Korey, David, Kellie, & Pat Warm up missed it Main Set assigned 4 x (200 fr 10 sec rest 200 fr 1:00 rest) desc Dove in after they completed #2 100 easy 4 x (100 fr 10 sec rest 100 fr 30 rest) 50 easy 4 x (200 fr 10 sec rest 200 fr 1:00 rest) 16 x 50 1 - 4, 9 - 12 k on a tough interval I went on 40 5 - 8, 13 - 16 easy low low DPS free 300 with fast tumble turns Next Meet: Days Till SC Zones Meet Info 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
SCY WARM UP: 3 X 100 1:40 1 X 300 4:30 3 X 100 1:30 1 X 200 3:00 3 X 100 1:30 1 X 400 kick 9:00 8 X 25 sprint kick :40 1 X 100 swim 1 X 125 2:20 4 X 25 fast :40 Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice no free 3 X 200 3:00 1 X 200 fast 3:00 3 X 100 1:30 1 X 100 fast 1:30 3 X 50 :45 1 X 50 fast - WARM DOWN: 4 X 50 easy 4600Y
SCM yesterday Easy 1500 SCM today 2300M WARMUP 1500 free/drills WFS SET I 12 x 25 DFS hypoxic free (get out, then walk on deck back) done as #2 on 1:10, 15 #3 on 1:20, 15 #5 on 1:30, 15 #6 on 1:30, 15 #7 on 1:30, 15 #8 on 1:30, 15 #9 on 1:30, 15 #10 on 1:30, 15 #11 on 1:40, 14high #12 on 1:50, 13ish about 16 strokes WARMDOWN 500 free WF Will use as base hypoxic test to compare in one week. Will do exactly the same with equivalent rest (was rested) and maintain the 15 sec pace (hard effort). The key will be how I feet at # 7 and up, even though I went a little faster on 11, would have barely made another on 1:30
Updated February 28th, 2013 at 03:27 PM by __steve__
As I had imagined, instead of locking in some magical, mythical pool as my 100th, I notched it up at the next city I just happened to be in where I needed a swim. I did get to drive on the famous Mulholland Drive as I made my way to the City of Calabasas Tennis & Swim Center (http://www.cityofcalabasas.com/vtour...r/tennis03.jpg), did find a nice, 8 lane, 25 yard pool at the right temperature with a big digital clock and only had to share the lane with one other person, but otherwise, it was an uneventful repeat of yesterday's workout ( http://forums.usms.org/entry.php?27400-23-50-SCY-w-fins), swimming pretty much the same times on each set. =========== Pools / Open Water since 2007 One pool added in bold below. Pools I've trained in since 2007 Cactus Aquatic Center (Scottsdale, AZ)Brophy Sports Campus (Phoenix, AZ)Lifetime Fitness (Scottsdale, AZ)Lifetime Fitness (Skokie, IL)Lifetime Fitness (Austin, TX)Somerville YMCA (Somerville, NJ)Raritan Valley Community College (Branchburg, NJ) IUPUI Natatorium (Indianapolis, IN)UT Swim Center (Austin, TX)U of Arizona Hillebrand Swim Center Tucson, AZ) Talisman Centre Competition Pool (Calgary, Alberta)U of Lethbridge Max Bell Swim Centre (Lethbridge, Alberta)Crystal Pool (Victoria, British Columbia)Oaks Christian School (Westlake Village, CA)Lifetime Fitness (Berkeley Heights, NJ)Jewish Community Center (Scottsdale, AZ)McDowell Mountain Ranch Aquatic Center (Scottsdale, AZ)Desert Breeze Pool (Las Vegas, NV)The Olympic Club (San Francisco)Janet Evans Sports Complex (Fullerton, CA)Woollett Aquatic Center / Irvine High School (Irvine, CA)Bruce Hazard Pool @ Mission Valley YMCA (San Diego)UCSD Canyonview Pool (San Diego)Villanova University (Philadelphia, PA)Kino Aquatic Center (Mesa, AZ) Hilton Head Island Rec Center (Hilton Head, SC)YMCA Aquatic Center (Orlando, FL)Westin Sohna-Gurgaon (India)Reading Central Pool (Reading, England)Optimist Park (Raleigh, NC)Pullen Aquatic Center (Raleigh, NC)NOVA Aquatics Center shallow pool (Richmond, VA)Lifetime Fitness (Cary, NC)Philadelphia Airport MarriottBerkeley Aquatic Club (Berkeley Heights, NJ)Chatham County Aquatic Center (Savannah, GA)Lifetime Fitness (Tempe, AZ)Clarke Swim Center (Walnut Creek, CA)Holy Names University (Oakland, CA w/Manatee Masters)B.A.D.A.S.S. Pool (Scottsdale, AZ)Summit YMCA (Summit, NJ)George Washington Rec Center (Alexandria, VA)ACAC -- old 50M pool (Midlothian, VA)Centennial Indoor Pool (Cranford, NJ)Mission Viejo Dive Tank pool (Mission Viejo, CA)Mesa Carson Westwood Aquatic Complex (Mesa, AZ)Lifetime Fitness (Goodyear, AZ)Victoria YMCA (Victoria, BC)Issaquah Julius Boehm Pool (Issaquah, WA)Charles Hadley Pool (Miami, FL)Pompano Beach Aquatic Center (FL)Culver City Municipal Plunge (CA)Stanford Avery Aquatic Center - Baker Pool (Palo Alto, CA)Tualatin Hills Aquatic Center (Beaverton, OR)Mt Hood Aquatic Center (Gresham, OR)Juniper Swim & Fitness Center (Bend, Or)George Haines International Swim Center (Santa Clara, CA)Renaissance Club Sport (Aliso Viejo, CA)Rengstorff Pool (Mountain View, CA)Coronado Municipal Pool (Coronado, CA)Eagle Park (Mountain View, CA)James City / Williamsburg Community Center (Williamsburg, VA)NOVA Aquatics Center deep pool (Richmond, VA)Belmont Plaza outdoor pool (Long Beach, CA)Laguna Beach HS Pool (CA)Lifetime Fitness (Florham Park, NJ)USF Koret Aquatic Center (San Fran)Lifetime Athletic (Vernon Hills, IL)Stanford Avery Aquatic Center - Bellardi Pool (Palo Alto, CA)Fremont Hills Country Club (Los Altos Hills, CA)Rinconada Pool (Palo Alto, CA)Burlingame Aquatic Center (Burlingame, CA)Medgar Evers Pool (Seattle, WA)McGill Memorial Pool (Montreal, QC)College of San Mateo (CA)Greensboro Aquatic Center (NC)Josh Davis Natatorium (San Antonio, TX)Bill Walker Pool (San Antonio, TX)JCC of San Diego2012 Olympic Trials Pool (Omaha)El Pomar Natatorium (University of Denver)Mt Lebanon Swim Center (PA)Fritz Sick Memorial Pool (Lethbridge, Alberta)University of Calgary Aquatic Centre (Alberta)Kinsmen Aquatic Centre (Edmonton, Alberta)Eau Claire YMCA (Calgary, Alberta)Talisman Centre Training Pool (Calgary, Alberta)Burgess Memorial Pool (Menlo Park, CA)Kona Kai Resort (San Diego, CA)Sierra Recreation Center (Mission Viejo, CA)ACAC -- new (2012) 25M pool (Midlothian, VA)Greater Richmond Aquatic Partnership / 2008 Olympic Trials Pool (Richmond, VA)Golden Bear Pool (Berkeley, CA)Cal Lutheran University Community Pool (Thousand Oaks, CA)North Beach Pool (San Francisco, CA) Calgary Winter Club (Calgary, Canada)Orange Memorial Pool (South San Francisco, CA)Hamilton Pool (San Francisco, CA)Jean Brink / Oceana Pool (Pacifica, CA)City of Calabasas Tennis & Swim Center (Calabasas, CA) Pools I've competed in since 2007 UT Swim Center (Austin, TX)ASU Mona Plummer (Tempe, AZ)Rutger's Sonny Werblin (Piscataway, NJ)Mission Viejo Nadadores (Mission Viejo, CA)U of Arizona Hillebrand Swim CenterTucson, AZ)Rinconada Pool (Palo Alto, CA)BEST Swim Club (Phoenix, AZ)Clovis North High School (Fresno, CA)YMCA Aquatic Center (Orlando, FL)Kino Aquatic Center (Mesa, AZ)Georgia Tech Aquatic Center (Atlanta, GA)Cactus Aquatic Center (Scottsdale, AZ)Desert Breeze Pool (Las Vegas, NV)Saanich Commonwealth Place (Victoria, BC)Skyline Aquatic Center (Mesa, AZ)Glendale Foothills Aquatic Center (Glendale, AZ)Greensboro Aquatic Center (NC)UC-Irvine Crawford Pool (Irvine, CA)2012 Olympic Trials Pool (Omaha)Clarke Swim Center 25M pool (Walnut Creek, CA) Open Water courses trained/competed in since 2007 Tempe Town Lake (Tempe, AZ)Lake Pend Oreille (Sandpoint, ID)La Jolla Cove / Pacific Ocean (La Jolla, CA)Greenwich Cove (Greenwich, CT)Flathead Lake (Montana), both Somers Bay (training) & Polson Bay (competing)Saguaro Lake (Arizona)Lake Pleasant (Peoria, AZ)Atlantic Ocean - Ft. LauderdaleElk Lake (Oregon)Canyon Lake (Arizona)Roosevelt Lake (Arizona)
lap swim is back at Hamilton 200 w/u 1000 neg split @ 13:30 (came in around 13:15), right into... 10 x 100, odds @ 1:20, evens @ 1:40 a little rest to put on fins... 5 x 100 kick @ 1:45 w/fins + board, done 50 flutter/50 dolphin right into two rounds (swim w/fins): 75 free done 25 easy/25 fast/25 easy rest about 10 sec, then a 25 FAST fly 100 easy (I needed it) 5 x 100 pull @ 1:15 w/paddles + buoy 200 w/d TTL: 3700 yards, in 55 min it was really nice to be back at Hamilton. didn't realize how much closer to home it is. water was so nice and clear (really nice to have fresh water), although I don't know why they have to keep it so warm. it was also nice having a paceclock. I stole part of Paul's set from yesterday (I heard about it after), but flipped the 1000 and 100s since I needed more warm-up before I got started with fast swimming. I didn't have a problem with the 100s @ 1:20 (came in around 1:15), and even came in around 1:22 for those on 1:40. it felt good to do kicking on intervals also. without a clock, I'd probably do 2:00, but not kick as fast either... having the clock, especially seeing the halfway point, really helped. I've been wanting to see how fast I could hold 100s w/paddles, been a while since I did that. started off around 1:10, but the last 2 were touch + go. overall a nice little solo swim. oh, and I love seeing the sun rise while I'm swimming here. the other pool had a building that blocked it. air temp was more moderate too, around 45-50. this makes just over 44 miles for the month of February, not bad. I swam 24 of the 28 days too. and I have a little cushion in my 500 mile annual goal right now (now to keep it)
Swam with Andrey, Dave, Dave and Roger. Andrey got back from Southeasterns. He went 51.39 in the 100 fly to win the 13-14 year old division. He had a good 200 fly as well going 1:58.8. Roger is headed to Indonesia for a couple weeks... and then to spring break for a week. We might see him in mid March sometime. The rest of us are just plugging away. Sprint stuff today followed by a little distance IM work. SCY 600 Warm up 200 IM, 12.5 kick/12.5 swim 2 rounds of: * 4 x 25 SDK - :40 (front, back, front w/ br pullouts, flutter) 50 Easy 8 x 25 - :40 odds build, evens @ 200 pace 50 Easy 8 x 25 - :45 Burst to 15M, cruise 50 Easy 10 Rounds of: * 25 free - :30 Up tempo * 25 easy - :45 100 Easy 4 x 300 - 5:00 (100 AFAP + 200 easy) * #1 - 100 broken @ 75 for :15s * #2 - 100 broken @ 50 for :15s * #3 - 100 broken @ 50 & 75 for :15s * #4 - 100 broken @ 25s for :15s 4 x 50 Scull w/ :10s rest (ended up chatting for a while between these) 4 x 300 - 4:40 (50 Fly/50 Back/50 Kick/50 Br/50 Fr/50 Kick) 200 Cool down (4950 Total)
I woke up late but managed to get a short stretch out in. I don't have much time in the morning anyways. I did have something planned but I felt so good on the first swim that I just kept going. 1000 w/buoy and snorkel 200 backstroke kick work walls only 6 x 25 dolphin kick on front w/snorkel 6 x 25 breast swim w/snorkel 6 x 25 fly swim playing around 150 swim This is hardly worth writing down. The entire session was spent playing around with body/head position and some stroke work. I do some real work tomorrow.
I just felt like I needed a good solid distance set. Not sure if tomorrow will be long course or short course but not worried about it, I'll just make it up as I go as usual. 500 free every 3rd lap 1 arm fly 500 free kick w/zoomers 5x100@1:40 free w/snorkle, strapless paddles & bouy this was a warmup for the next phase 1650 Broken for time w/paddles & bouy as 11,10,9,8,7,6,5,4,3,2,1 laps :10 RI time minus rest interval 22:38 350 EZ Total 3500 free
Finally...this tapering stuff is done after tonight! It was nice, but the high torque short fast stuff was bugging my shoulder, so I just took it easy tonight. Warmup: 1000 Free - finally as well - a "real" warmup without the V-Sit stuff. (1000/1000) 10 x 50 Kick w/ board @ 1:15 (500/1500) 2 Groups split up: I started in the deep tank: 8 x Crosspool sprint bursts @ 1:00 8 lengths of easy swim afterward (200/1700) Back to the lanes: 3 x 100 Choice (all Free) @ 3:00 Broken :10 @ 25s First one I did a :53, then shut it down and swam the last 2 as the caboose in the lane EZ 200 EZ (500/2200) 500 Kick w/ short fins (50 EZ/50 Build to fast) (500/2700) 4 x 25 AFAP @ 1:00 did all Free (100/2800) 400 Free EZ (400/3200) Group got out for a last talk prior to champs...no practice with the group till Monday for me. John had me and two others not going to Champs do: 3 x 200 Free @ 3:30 (Desc. 1-3) I did Free Pull - went 2:15/2:20/2:15 ------------------------------ 3800 Yards I'll hit a couple lap swims sessions for the rest of the week. I know Friday's session has all 6 lanes available, so that's a no brainer. Thursday or Saturday we'll just have to see.
swam with Laura's group today: 800 done w/2nd half faster than first 4 x 75 @ 1:15, start with all easy, adding a fast 25 at the back of each, last all fast 6 x 100 kick @ 2:00, desc 1-3/4-6 main 1: 1 x 50 @ :40 1 x 50 @ 1:10 2 x 50 @ :40 1 x 50 @ 1:10 3 x 50 @ :40 1 x 50 @ 1:10 4 x 50 @ :40 1 x 50 @ 1:10 300 pull, breathe every 3/5/7 by 25 main 2: 8 x 50 @ :40 300 w/d TTL: 3400 yards I hadn't intended to swim with Laura's group, but I think it worked out for the best. I arrived and walked into the facility around 5:40, right as Paul had started his group. we normally have time to warm up, with the coached portion of workout starting at 5:45. I'm fine with jumping into a workout late, but every single one of his lanes had only 2 people each, and every lane splitting the lane. so no chance of swimming anywhere near people remotely close in speed to me. he told me I could swim to the left of the fastest lane (for some reason there were 2 vacant lanes left of the group). but I figured if I'm going to swim by myself, I might as well just go to lap swim at the city pool. the point in swimming with a team is to swim with the team. so I went over to Laura's group...which was even more crowded and compressed, since Paul's group was taking up so much space. but at least we were circling, so it was easy for anyone arriving at the usual accepted start time could still jump in without disruption. there were at least 6 people who arrived after me (and Paul ended up having to eventually shuffle people around anyway). I swam with people I don't normally swim with, which was certainly different. we had 4 in the lane and I went 3rd, except on the pull option when I led. when Laura first gave the set, after she said, 4 x 50 @ :40, I said, "you mean a 200..." I really didn't expect to make that, but somehow I did. I had low expectations of holding that same pace for the 8x 50, but again I made them all...and I didn't go 100% either, I'd guess around 85%. it certainly wasn't a stellar day for me. before swimming, my razor went dead. was working, then suddenly nothing, and it wouldn't work while I had the cord attached (I got other things together to let it charge then went back to mostly finish up). then the whole swimming thing. after swimming, I stopped by a co-worker's house to look in on her cat (she's on a cruise). while driving over there, one of my eyes was bothering me. after I got there, I realized that a contact tore. so I ended up driving back home, with one eye closed, replaced both contacts, then drove to work. at some point, my, "low fuel," light went on, so I stopped for gas on the way to work too. my day went a bit more downhill from there...but I managed to make the most of it. although I did work late and didn't make it to the gym :/
Decided to change up today and work some mid-distance. It's probably too soon, but I wondered if some of the speed work might carry over to mid-distance. Verdict - maybe. My back is getting stronger. Maybe my free. I did longer intervals, but tried to swim harder. Also used paddles more today to try and build up strength. T he comments about me having done the aerobic work are true. In the 500's and 200's, it's not my breathing that is labored, it's my arms that won't pull any faster. Maybe it's part mental or maybe it's just training my arms to go faster. 500 Free 200 Back 2x500 Free on 8:00 (6:50, 6:52) 200 Back (3:00) 200 Kick 2x500 Free w/paddles on 8:00 (6:37, 6:37) 200 Back w/paddles (2:49) 200 Kick 2x200 Back w/paddles on 4:00 (2:46, 2:43 -that was my race speed) 4x100 Back w/paddles on 1:30 (1:20 slipping to 1:23) 200 Kick 100 Free - 1:22 100 Back - 1:25 50 Free 50 Back 4800 yards 95 minutes
10 min choice 3 x 100 kick w/fins descend @ 1:45 --alternate hands at side/streamline by 25 4 x 25 kick w/fins dolphin kick on back @ 30 4 x 25 kick w/fins flutter kick on back AFAP @ 30 --stay on top of water, fast feet 3 x 100 kick on back no fins descend @ 2:30 50 EZ 5 x 500 @ 8:00 done as 1. 100's at 70,90,100,70,100 % 2. 75's at 70,90,100 % ,50 cruise, 75's at 70,90,100 % 3. build 50's 1-5 and 6-10 4. swim for time 5. w/d 3750 No energy tonight. Ended up skipping lunch and working late. This would explain a lot. I did fairly well but was disappointed in my timed swim. I did get myself entered for the Pan Am games today. Early registration ends tomorrow. It will save you $20. Due to child obligations, I won't be able to make it to any meets this spring so now I have something to train for. As much as I like to swim, I always need something to work towards.
The wet, slushy stuff! Not fun to shovel, so I broke down and cranked up the snowblower to get through this storm. The shoulder is still a bit more tender than I want it to feel (shoveling does not help), so I gave myself an EZ day. 2000 in about 45 minutes: 1000 EZ free warm-up (I was very stiff) Masters minute(s) 500 Back on 10:00 (9:10; endurance on bk getting much better) 10 x 50 free on 1:00 (mostly :39-:40s; slowed down in the last couple to cool-down) No short axis stuff today. I want to see how I swim 100-yard segments of my up-coming events tomorrow in all the strokes, but I felt like I needed a break from fly and breast to come back a little stronger. If all goes well tomorrow will be a fast day, but not necessarily that hard. Am considering even resting completely on Friday and then getting in to loosen up, practice starts again on Saturday. Meet is Sunday. Any suggestions on this schedule for the last few of days before the meet?
SCY@FGCU Aquatics Center Air temp 68 with cloudy skies, humidity at 88% Diving pool at 83, 100% water clarity LCM pool at 78, 100% water clarity. Warm up (Diving pool) 200 FR DPS 200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6 600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel 4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s *Set 1* (Diving pool) 6x200 FR on 3:30, best average *2:16, 2:12, 2:11, 2:11, 2:10, 2:10 ---300 BK DPS-6 Swim *Set 2* (LCM pool) 6x100 FR on 2:00 w/fins; best average *59, 58, 58, 58, 58, 58...right into 8x50 FR on 1:00 w/fins; best average *28, 27, 27, 27, 27, 27, 27, 27 ---300 BK as 25K,25Swim *Set 3* 5x200 FR on 3:30 w/snorkel, agility paddles; best average *2:11, 2:10, 2:09, 2:09, 2:08 ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6) *Set 4* 6x100 Free on 2:30 w/agility paddles, fins; best average *56, 56, 56, 56, 55, 55...right into 8x50 Free on 1:15 w/agility paddles, fins; best average *27, 27, 26, 26, 26, 26, 26, 26 ---400 FR Steady State w/snorkel, agility paddles, fins *Set 5* 4x200 on 4:00 w/fins, agility paddles; AFAP best average *2:01, 2:01, 1:59, 1:58 ---300 BR as 50K/bk, 50 Swim *Set 6* 20x25 on :15 Count, Strong, Hypoxic-2 #1-5 Fly, #6-20 FR *Warm Down* 600 Swim as 100BK, 100FR 15 min on deck dryland w/bands/stretches Comments: Today I was back to normal with regular resting wakeup HR. Started in the warm water diving pool, then was able to move over the cooler LCM pool after Set 1. I like the freedom of swimming solo, but it's always a challenge to do multiple sets of quality swimming. Just have to focus on one set at a time, swim by swim. After beating up my arms and shoulders today, the session tomorrow will be moderate technically precise swimming each stroke with some strong smooth effort 25s.
Updated February 27th, 2013 at 06:33 PM by fdtotten
Swim/SCY/Solo: Warm up: 600 10 x 25 DPK shooters w/fins @ :40 50 EZ 5 x 50 various drills @ :15 RI 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 6 x (25 AFAP + 75 EZ) @ 3:00 odds = free evens = kick 100 EZ 10 x 25 odds = up tempo free @ :30 evens = EZ @ :45 50 EZ 8 x 25 w/parachute & snorkle @ 1:00 odds = front scull evens = torque drill 100 EZ Total: 2800 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Same old, same old. Still tired, hacking and elevated heart rate from minimal exertion. Had nothing today after 4 days of trying to get in workouts. I haven't helped myself by getting to bed at 3:00 am the last couple nights (insomnia). My blog has been so whiney lately ... And if you ask me if I'd like some cheese with that whine, I'd say yes! Can it please be spring already?
Wednesday 2/27 PM only SCY 500 swim 5x100 @ 1:40 k/sw/dr/bld 3x 2x 4x25 @ :25 FAST FR kick w/ board 3x100 RD1 @ 1:20 RD2 @ 1:15 RD3 @ 1:10 2x 4x50 @ 1:00 w/ strapless paddles odd: 3/3/3 drill, even: DPS 4x25 @ :30 V.S. 200 EZ Total: 4200 In Rockwall, TX (about 30 miles east of Dallas) for Sun Belt Conference Championships with the UALR women's team. Had time today between the wake-up swim and tonight's opening competition (200 medley/800 FR relays) to get in a short workout. Preparing to go out of town kept me out of the water Sunday through Tuesday, which was kind of a bummer with my taper period just starting. Planning to get a workout in every day I am down here, plus Sunday when I return to Little Rock, so that between today and Thursday next week when I leave for Sectionals, I should not miss a practice.
Saturday 2/23 AM only SCY 400 swim 300 I.M. k/dr/sw 4x50 @ 1:00 build FL Total: 900 Only had time for a VERY short swim because AR High School State Championships were going on all day.
SCY WARM UP: 2 X 200 3:20 3:00 3 X 100 1:40 1:30 Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick 4:15 8 X 50 kick 1:00 1 X 100 swim 1 X 100 cruise 2:00 1 X 50 fast 1:15 Four rounds, choice. 6 X 50 block 25 sprint + turn, easy finish 1 X 75 easy 1 X 1000 free Swim or pull WARM DOWN: 4 X 50 easy 4300Y
I had thought I could get to a pool yesterday while in the Bay Area, but didn't. Fortunately, I had time to sneak in 1,750 SCY at Burlingame this morning, done as: 1 x 400: IM, kick - single arm (right arm only) by 25s4 x 100: on 1:20, descend kick w/long fins odd laps 5 USDKs on belly into freestyle kick on sideeven laps 5 USDKs on back into either streamlined backstroke or dolphin kick1:05, 1:02, 0:59, 0:5716 x 25: on 0:30, w/long fins in sets of 4 going 2 breaths, 1 breath easy, 1 breath moderate, no breaths fast Was consistently going 0:11s on the fast ones11 x 50: on 1:00, w/long fins 1st 4 were descending, trying to go 15M underwater on the first lap into a couple of freestyle strokes followed by max distance underwater on 2nd lap (usually 10M) into a few more freestyle strokes 0:34, 0:31, 0:27, 0:24Next 6 were odds easy, evens fast Did first fast one as above and was 0:23+Did next two fast ones as kick only and was 0:23-Last 50 easy kick TOTAL: 1,750 SCY Commentary: I've never been a good "swimmer" when using fins, so I'm seriously considering just kicking my 50 free with fins on Sunday. I have no idea if a 23+ is a good time or not, but I'm confident I'll beat my 24.9 entry time.I've emailed the meet director with this request, "Since we're clearly violating USMS rules by using fins on the 50 with fins, can I assume we're going to make it even more interesting by ignoring other speed-defeating rules such as the ban on tech suits and the anti-Berkoff 15M limitation for this race?"
Recent Comments
