Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he still really enjoys them) and my daughter just did not want to swim today(she is already swimming 5 days a week at 9 years of age, but is really enjoying it). I decided I,was going to do a pyramid swim today and thought the pool would be setup short course but to my pleasant surprise it was setup long course. I modified the pyramid slightly only going upto 400s but held a pretty quick pace and felt pretty good throughout. I really need to get my yardage backup and this will no doubt hurt, but longer term this will be good. I am going to,sit down with my coach in the next two weeks and work on next years goals and put a plan in place. Despite short course Nationals only just finishing I am ready to get going on the next set of goals. This morning I even caught myself thinking about doing long course nationals in August. My wife will kill me and I know I promised I would back off over the summer, and long term it will be better to reenergize and focus on a longer term goal, but it's tempting. Warm up 400 free with snorkel 6x50 alternating catchup and finger drag drill on 45 Main set All done with paddles and buoy 100 on 1.20 200 on 2.40 300 on 4mins 400 on 5.20 400 on 5.20 300 on 4mins 200 on 2.40 100 on 1.20 10x50 kick on 1min 10x50 catchup with 6 beat kick on 50 Warm down 300 easy swum 50 back, 50 free Total 4000meters I felt pretty good on the pull set and held 1.08 pace the whole way. I felt quite sore after the second 400 but kept my stroke long and concentrated on quick turns. I noticed in all my swims in Indy my turns were ok, but very slow. I know at 6.5 feet it's hard to tuck into a tight ball but I need to get over quicker. As i write this entry I am tired but I guess that's what happens when you taper all the way to no yardage and then build it back up again. I want to build a good base this summer and fall as a platform for next year.
Saturday 5/18 AM only SCY 400 swim 8x50 @ 1:05 drill 2 each stroke 8x100 @ 2:00 50 kick/50 build 2 each stroke 3x100 @ 1:40 D1-3 I.M. 6x100 @ 1:20 RED HR 3x100 @ 1:40 D1-3 I.M. 100 EZ 8x 3x100 1 @ 1:10 1 @ 1:15 1 @ 1:20 200 EZ 400 for time (4:17) 100 EZ Total: 6000
Friday 5/17 AM only SCY 500 swim 4x 50 @ 1:00 pull w/ buoy only 100 @ INTERVAL 50 @ 1:00 drill 100 @ INTERVAL INTERVAL = 1:15/1:10/1:05/1:00 by RD 10x50 @ :45 kick w/ board + fins 8x50 @ 1:00 AE Total: 2600
28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my taper yardage took me down below 2000 a practice leading up to the meet. In other dumb news: http://www.swimvortex.com/disdain-fo...-overwhelming/ I think this is one of the dumbest ideas that FINA could ever be considering to change. Why would they even think of making unlimited SDKs to the 15 meter mark in breaststroke?? I could do that, then do my pulldown, kickup, and be at the wall. 25 yards completed without doing a single stroke. Granted I couldn't exactly keep that up for a full 100 or 200, but it would completely change anything about the stroke. ================================== The kids were all tired and worn out at practice tonight as well. I guess that big fin/paddle set we did last night made others tired as well. Normally the kids are all peppy and won't stop talking, but you could just sense they were wiped out. I was even running down Jared in the IMs and breaststroke tonight, which isn't normal!! Warmup: 300 Free (300/300) 10 x 100 Kick w/ long fins @ 1:25 did 6 SDK, then 4 Flutter Kick w/ board - I hate flutter with a board AND fins, but had to do something different. (1000/1300) Main Set(s): 8 Rounds of: 200 IM (25 EZ/25 Fast) @ 3:3050 Fast @ :50 (1&2 Fly, 3&4 Back, 5&6 Breast, 7&8 Free) I was around 2:30s + - a few seconds on the IMs, and rocked the 50s. 200 EZ (2200/3500) 6 x 200 Free Pull @ 2:40 #1/#4 - EZ breathe every 3#2/#5 - Build by 50s breathe every 3#3/#6 - FAST breathe how you want to - right, right, right, right, right, right, right, leftwent a 2:05 and 2:06 on the fast ones. (1200/4700) 10 Rounds of: (non-Free on these) (at least 5 of them must be "best stroke") I did the first 5 Fly, then 2 Breast, 2 Back, and 1 Breast 50 Build @ :5025 ~90% Fast @ :4525 ~100% Fast @ :45 (1000/5700) 300 Cooldown ------------------------------ 6000 Yards
I had a good practice today. We worked as a group on drills which was fun. We were given a drill that really helped with my catch. I dont know what its called, but you basically swim with your hands in the catch position out front, and then use each arm from the catch position. The weird part is that your hands are almost acting like a break since you start with the hand bent. 400 free with snorkel 6x50 finger drag drill on 45 8x50 shark fin drill 8x50 kick with hands in the catch position 8x50 catch drill(as described above) 6x100 25 catch drill, 75 perfect stroke with 10 seconds rest 3x200 kick with fins on 3 mins 2x(4x25 swum 12.5 fast 12.5 easy, 12.5 easy 12.5 fast, 25 easy, 25 fast, 2x50 on 40) 200 easy Total 3700
Swim/LCM/Solo: Warm up: 400 various 100 scull w/agility paddles 6 x 50 DPS free w/agility paddles @ 1:10 50 EZ 4 x 50 w/fins, 30+ shooter + 20- EZ kick @ 1:15 50 EZ Main Sets: 5 x 30 burst + cruise, dolphin kick @ 1:00 50 EZ 5 x 30 burst + cruise, fast hands drills @ 1:00 100 EZ 4 x 50 w/fins + 150 EZ 1 = fly, 90%, 28 mid 2 = fly, AFAP, 27 flat 3 = back, AFAP, 29 flat 4 = breast, AFAP, 31 2 x 4 x 50 kick @ 150ish pace @ 1:15 -- 4 w/board & fins, 4 backstroke kick w/fins -- held mostly 32s, couple 33s 100 EZ 50 EZ Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ I could really feel the power wheel rollouts and twisting exercises from yesterday! The kick set was also very ouchy. The length felt endless. I discovered one good thing about long course today -- I don't mind long course breaststroke bc I can see where I'm going. I realize this means my head isn't down, but still. I detest long course backstroke. My only focus event for Zones will be 50 fly. My other events are just filler. It was lovely. The pool was practically empty; what a great place to practice. The only negative is the drive. Taking the day off tomorrow. After Lil Fort's soccer game, I'm heading to the the PV Masters spring picnic. I signed up for LCM Zones, just entered my recent best times. Hoping for a big rest between 100 back and 50 free. At least women swim before men, so that will help. Speaking of best times, whoa!, there was a TON of sandbagging at nationals. Event Number Gender Distance Stroke Time Date 3 Female 100 LCM Back 1:15.90 06/22/2013 7 Female 50 LCM Free 0:29.29 06/22/2013 13 Female 50 LCM Back 0:32.43 06/22/2013 41 Female 50 LCM Breast 0:39.15 06/23/2013 47 Female 50 LCM Fly 0:30.47 06/23/2013 49 Female 100 LCM Breast 1:29.10 06/23/2013
Updated May 17th, 2013 at 05:09 PM by The Fortress
Swam w/ Dave and Dave. Had to get out early to give blood. Still got nearly 5k in. SCY 600 Warm up 2 x 100 - 1:30 2 x 100 IM - 1:30 5 x 200 IM - 2:45 (did these as 175s except the last one - 2:40) 150 Easy 5 Rounds of: * 100 Up/Down Kick - 1:30 (:05) * 100 Pull - 1:30 * 100 Up/Down Kick - 1:30 (:05) * 200 - 3:00 convert free -> Br (original interval was 2:30 - we decided 3:00 was more realistic) 200 Cool down (4750 Total)
I must say I am getting faster and better with my pacing. Todays times were much closer to what I did back in 2008 than here recently. Tomorrow will be stroke work over a longer period of time. The shoulders have calmed down, the left elbow is still a problem but if I remain diligent with the trigger point therapy, it should resolve as well. 500 free 500 free kick w/zoomers 3 times thru 4x100@1:45 free w/paddles & bouy 200@5:00 back w/paddles & bouy Round 1 went 1:35, 1:33, 1:32, 1:30, 3:01 Round 2 went 1:34, 1:32, 1:30, 1:28, 3:06 Round 3 went 1:30, 1:31, 1:30, 1:28, 3:16 500 free EZ Total 3300 meters
I talked with coach John about when we may be getting into the outdoor pool. He told me that it is full of water now, and they're going to begin heating it on Monday, so in about 3-4 days after that it should be "swimable". So he says...he's not the one getting into the frigid water!! But it looks like my LCM adventures may begin as early as a week from now. That will give us just about a week to work on our swimmer's tans prior to the home LCM meet the first weekend of June. Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 16 x 50 Flutter Kick w/ board @ 1:10 (held :44-:47s) (800/1400) 16 x 50 IM Order 4x thru @ 1:00 I did these fast, roughly :30 Fly, :36 Back, :37 Breast, :28 Free It's pretty sad that my breast is almost the same speed as my back in practice times. (800/2200) Main Set: All w/ paddles and long fins 8 Rounds: (for reference my 200 Free time is 1:54, so 100s :57, 50s :28.5 times to shoot for)100 Free @ 1:30 at 200 Pace50 Free @ :45 EZ Peezy50 Free @ 1:00 at 200 Pace25 Free @ :45 faster than 200 Pace25 Free @ :45 AFAP BlastoI did fine for 4 Rounds, holding at or faster than my "pace times", then I had to back off a bit to around 1:00/100 pace. I guess the IM 50s early did me in a little more than I thought. 200 EZ (2200/4400) 10 x 50 Odds Front Scull @ 1:15 Evens Breast Fast @ 1:05 (held ~:38-:39s) (500/4900) 4 x 25 Free AFAP @ 1:00 (100/5000) 300 Cooldown -------------------------- 5300 Yards
Wednesday 5/15 PM only LCM (w/ Trip and Larry...Doug Martin came by and lurked around on the deck stretching while we swam. I think he is still recovering from his AMAZING Nationals last week!) 700 swim 5x200 @ 3:00 AE (2:44s across the board) 6x200 @ 2:50 D1-3, 4-6 (2:44, 2:39, 2:35, 2:43, 2:39, 2:33) 10x100 @ 1:50 25 under H2O kick/25 swim w/ fins 1 - FR 1 - FL Total: 3900
Updated May 16th, 2013 at 01:55 PM by Calvin S
Tuesday 5/14 PM only LCM (w/ Trip Strauss and Larry Golden) 500 swim 4/6/2 turns 400 kick w/ board + fins 5x200 @ 3:00 D1-3, 4-5 (2:45, 2:42, 2:37, 2:44, 2:40) 5x200 @ 2:50 AE (2:42, 2:42, 2:43, 2:42, 2:43) 100 EZ 5x100 @ 2:00 kick w/ fins on back in S-line 100 EZ Total: 3600
Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of our strengths and we were destined to get tangled up a bit. Near the end, another lane opened up which made things easier. I ended up racing Roger on a 300 backstroke. I got paddles and and buoy, he didn't. Even with my paddle advantage, it isn't a race I'm going to win but I kept up with him longer than I would have expected. I was even ahead at 200 yards. SCY 650 Warm up 5 x 100 - 1:30, Odds IM, evens free 4 Rounds of: * 2 x 50 Hard stroke - :45 (did these fly except the last round when I came in :15s past the interval) * 2 x 50 Easy free - :45 * 2 x 50 Hard Kick - 1:00 * 2 x 50 Easy Kick - 1:00 * 2 x 50 Hard Pull - :45 * 2 x 50 Easy Pull - :45 * 300 - 4:00, convert free to stroke by round (rnd 2 - 100 Br/200 Free, rnd 3 - 200 br/100 free, rnd 4 300 bk pull) 100 Easy 4 x 25 - :40, no breath 4 x 25 Kick - :35 4 x 25 IM Order - :30 4 x 25 Free - :25 8 x 50 Kick w/ fins - 1:00 Odds Underwater SDK, Evens IM Order 200 Cool down (5850 Total)
I thought this would be my recovery day doing breast, not so. I used muscles in ways that I think I actually worked harder today. 500 free 500 free kick w/zoomers 20x50@:10RI #1-4 Breast pull w/paddles & board(rather than bouy) #5-8 accordian drill w/snorkle #9-12 scull drill #13-16 breast pull w/zoomers #17-20 breaststroke 8x100@1:45 free relaxed w/paddles & bouy holding 1:40's 200 free EZ Total 3000 meters
Warmup: 800 MI (Rev. IM) 50 Drill/50 Swim (800/800) Kick Set w/ long fins: 6 Rounds: 150 SDK moderate @ 2:00 (went 1:45-1:50)75 SDK Build @ 1:20 (went ~:55s)25 SDK FAST @ :40 (went ~:15s) (1500/2300) 10 x 100 Free Pull @ 1:40 (went 1:05s) worked on breathing both sides, though at a random. (1000/3300) Main Set: 12 x 100 Choice Stroke @ 2:45 - EN3 work must do same stroke for a group of 4 in a row.Free (best time :52 - EN3 time is 1:01) Fly (best time :56 - EN3 time is 1:07.5) First 4 - Did Free, went 1:00/1:01/1:01/1:00 Second 4 - Did Fly, went 3rd in lane behind two freestylers, with two breaststrokers behind me - went 1:07/1:06/1:08/1:07 Final 4 - Did Free, went 1:02/1:01/1:01/1:00 200 EZ (1400/4700) 40 x 25 @ :30 10 of each stroke IM Order Felt great on the Flys. Backs felt like a 400 IM "cooldown from the Fly". Breasts felt strong, Frees were great, driving with the legs These don't seem hard at first, but once you get going, it's "fun". I'm just glad I was leading the lane rather than being in the middle to the end of it. Those kids looked to be bouncing all over the place. (1000/5700) 300 EZ ------------------------- 6000 Yards
Swim/LCM/Solo @ Mason Warm up: 500 various 100 scull w/agility paddles 4 x 50 w/fins @ 1:15 -- 30 shooter + 20 EZ back kick 4 x 50 breast drills -- kick w/buoy, carla drill, kick on back, 1 pull + 2 kick -- kicking w/a buoy is worthless -- my heels are constantly breaking the surface 5 attempted crossover turns -- very awkward -- i think i managed a couple correctly -- but i worry that i won't get much distance off the walls unless i'm doing them super fast 50 EZ Main Sets: 3 x (50 w/fins @ 100 pace + 100 EZ) @ 3-4:00 1 = breast, 33 2 = back, 31 3 = free, 29 4 x (50 w/fins @ 95% + 150 EZ) @ 5:00 -- wasn't sure I could blast away 100% in a LCM pool 1 = flutter kick w/board & fins, 27 (felt like a looong way) 2 = breast, 31 3 = fly, 27 4 = backstroke kick (UW 35m), 25 recovery/technique set: 12 x 50 @ 1:15 w/agility paddles & fins odds = 25 front scull + 25 DPS free evens = DPS backstroke 50 EZ DAB Total: 3000 m ~~~~~~~~~~~~~~~~~~~~~ Whoa, I was really tired after yesterday's first LCM workout. I tried to get a super night's sleep, but was foiled first by Teen Fort waking me up, then Lil Fort waking me up, and then the phone continuously ringing. Hopefully, I can snooze well tonight. I'm still tired from Nats and making up for sleep deprivation there. Still, I feel like I got in a very solid workout today. I worked on a narrower breast pull and my turnover did feel faster. I was looking at the LCM Zones lineup. I have no idea how big the meet will be; usually CZ isn't very long. The Saturday lineup begins with 100 back, 200 breast, 50 free ... If I swim 100 back, will I have time to recover for the 50s? Can't decide. I may sign up for 100 and see what the timeline is like. Meet videos: 50 back: http://coverage.takeitlive.tv/Other/...2876&k=kGh6K5v 50 fly: http://coverage.takeitlive.tv/Other/...6764&k=6NgJ2Tq
Updated May 15th, 2013 at 05:39 PM by The Fortress
Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change. SCY 600 Warm up 4 Rounds of: * 75 Pull - 1:00 * 75 Kick - 1:20 * 75 Stroke - 1:15, Reverse IM Order, no free 1:00 Rest 4 Rounds of: * 75 Pull - :55 * 75 Kick - 1:20 * 75 Stroke - 1:15, Reverse IM Order, no free 1:00 Rest 4 Rounds of: * 75 Pull - :50 (made :45s) * 75 Kick - 1:20 * 75 Stroke - 1:20, Reverse IM Order, no free 100 Easy 10 x 100 Up/Down Kick - 1:30 (:05) 100 Easy 4 x 25 - :40, no breath 4 x 25 - :35, kick 4 x 25 - :30, IM Order 4 x 25 - :25, Free 10 x 50 - 1:00 Easy/Hard, 2 x Fly, 2 x Back, 2 x Br, 2 x Fr, 2 x Kick 200 Cool down (5600 Total)
I had a good nights sleep last night and woke up for the first time since Friday not congested. I had the goo d after affects of my taper at the beginning of practice but by the end I was poooped. This was a long 75 minute workout. Warmup 400 free with snorkel 6x50 alternating catchup and finger drag drill on 45 6x100 IM descend 1-3, 4-6 on 1.20 Main set 4x500 free on 6mins, #1 breath every 5, #2 over kick, #3 4 SDKs off walls, #4 DPS 6x200 on 2.50 2x(IM, free, back/free by 50) Total 4500 I felt tired by the end of this one. Found out after practice my team is hosting a long course meet on 6th July in Rockwall, Tx. The meet details will be posted in the next couple of days. I can't wait. we have an awesome facility and we need to host some more meets. Now all I have to do is motivate my own team to sign up.
Updated May 15th, 2013 at 08:38 AM by StewartACarroll
I was going to just work on stroke and getting a complete follow thru but to my surprise I did so well that I just started pushing a little bit more. 500 free 500 free kick w/zoomers 15x100@1:45 free w/paddles & bouy went 1:37, 1:36, 1:36, 1:37, 1:35, 1:35, 1:35, 1:35, 1:34, 1:33, 1:33, 1:32, 1:32, 1:31, 1:30 I didn't plan it that way it just sort of happened and felt good all the way 500 free kick w/zoomers 500 free w/snorkle EZ Total 3500 meters
substitute coach tonight - Anne, who is the White Group coach (next level below ours) gave us a minor butt kicking tonight. Warmup: 1000 Free (1000/1000) 7 Rounds of (X + Y + Z) X = 25, 50, 75, or 100 @ 1:15 SprintY = 50 (25 EZ/25 Fast) @ 2:15Z = 100, 150, or 200 @ 3:15 Sprint Depending on if your are a sprinter/distance person/or working strokes, you choose the distance you can make and/or put the best effort into. If you're doing shorter distances just stay out of the way of the others in the lane. I did 4 Rounds of Free 100 @ 1:15 (held 1:00-1:01s)50 @ 2:15200 @ 3:15 (held 2:06-2:08s) Then 3 Rounds of Fly 25 @ 1:15 Sprint (did a 50 @ 3rd round)50 @ 2:15 EZ/Fast100 @ 3:15 (went 1:06/1:04/1:05) <-- the end of the third round was like "whoa!" and my arms were glad it was over! Fun little set, I enjoyed it. (1400 Free + 550 Fly/2950) 6 x 100 Flutter Kick w/ fins @ 1:25 (25 Back/25 Side/25 Side/25 Back) (600/3550) 16 x 50 Pull/Scull stuff w/ no paddles @ LIFO (last in-first out) 4 x 50 (25 Front Scull/25 Free)4 x 50 DPS Free4 x 50 Build Free4 x 50 Scull I suck at pulling without paddles. 15+ SPL, and the kids are outswimming me. With paddles, I can go, but with buoy only...I'm almost a sitting duck out there! I actually am a kick-based swimmer, weird for a distance guy. (800/4350) 20 x 25 Dolphin Kick w/ fins & board Odds Underwater Kick w/ board Evens Kick w/ board on surface (500/4850) Various 2 person relays, one person is the arms, one is the legs...though the one with the legs was only drag floating with a buoy. Did breaststroke, back, and free. I was best at breaststroke like this. (250/5100) 100 EZ ------------------------- 5200 Yards
Swim/LCM/Solo: 600 various 4 x 50 scull w/agility paddles @ 1:10 8 x 50 DPS free w/agility paddles @ 1:10 50 EZ 12 x 50 kick w/fins @ 200 pace @ 1:00 -- 6 free (35-36) -- 6 back (36-37, cramping issues) 50 EZ 6 x 50 single arm fly @ 1:10 50 EZ 8 x 50 DPS back w/agility paddles & fins @ 1:10 50 EZ 2 x (25 scull + :30 RI + 25 smooth fly + 25 EZ flutter kick) -- tried fly w/agility paddles, still very awkward (32) -- fly w/o paddles, cruise (30) 100 EZ Total: 3100 m ~~~~~~~~~~~~~~~~~~~~~ Since Coach Cheryl (who I shared a lane with) said the pool would be LCM right after nationals, I wasted no time in going! It felt long, but not horrifically long. Still did a mostly recovery workout with nothing fast. Hopefully, I will be ready tomorrow for at least some 100 pace work. Tips for improving breast collected from nats thread. Maybe I can work on these on a recovery/technique day. 1. evil kick on back, knees not breaking surface 2. eggbeater kick 3. evil kick w/buoy right above knees 4. breast pull w/flutter kick for turnover 5. breast alternate fly pull and evil pull (sounds awkward) 6. hip thrust -- no idea what this is about 7. narrower pull Way way more importantly, Patrick insists I need to learn the back to breast crossover turn. I look at videos of these and get dizzy and confused. Does someone have a 5 step to do list for this turn? This is definitely something I can see trying to learn.
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