OK, back to the grindstone. I am not happy with my times this weekend. I think my 400 should have been closer to 5:00, my 200 closer to 2:20, the 100 IM closer to 1:20, and the 100 breast about 10 sec faster. SO. Soon as I get the energy (soooo tired from work!) I'm going to figure out how to get some light weights into the picture. The tennis will help a lot, I know - but I need to be sure and not play the week before I have a meet, just to rest up a bit.
8 x 150 P on 2:10
4 x 100 K on 2:00
10 x 100 swim on 1:20
500 speedplay by 50's
Led the lane on the 1:20's & kept them, but it wasn't pretty. I prefer a draft, thank you. 150's I went 2nd, but he was so far ahead it wasn't even funny, no draft there. I've had better practices - but that's ok - I know I was bushed. No swimming tomorrow - got to take the kitties to the vet to be spayed/neutered. Going to bed early.
w/u: 200 Fr/200 Bk/200 IM drill
Put on the snorkel and repeat four times ...
- Swim 150 FR DPS on 2:00
- Kick 100 on 1:50
Now for 6 x 100 on 1:30
- odds: DPS FR
- evens: no-free IM (fly-fly-bk-br, fly-bk-bk-br ...)
200 snorkel recovery
- odds: skulling
- evens: FR drill
3 rounds of 5 x 50 on 1:00
- 1 kick
- 2-4 - descend
- 5 = FAST
-- Did Fr, Bk (focus = 10 SDK off walls), fly (lots of single arm here until the fast one) by round
4 x 50 Dolphin Dives in Shallows with snorkel w/d
(Solo/Rec/3350 yds/60 min)
I was a slug last week! With the holiday closing the Rec down and my brother visiting from out west, I only got in twice. I was going to swim this morning but fell back asleep. Needed a jump-start tonight and I got it ...
First thing I did was make sure I didn't forget my snorkel. That first main set was designed to work the lungs, and I was surprised to hold 1:50-ish for the 150s, and got 10-15 sr on the kick (more 10 than 15).
The lane got crowded so I did the 100 sub-set for some stroke work, really working the 50's same stroke. I was huffing and puffing so did some recovery stuff, then decided to venture into some HIT work till the end of the swim. I was able to descend all three strokes, and my fast times for each were: 29.2, 32.8, 30.4. I really busted a lung on the back, as I don't usually take that many SDK's. The last 50 before the fast one I only did 8/6 - ouch.
Busy days at work with the retirement of our lead tech and double/triple duty from everyone else. I'm happy to have off Wed and Thursday this week, which means only a long day tomorrow to get through before some more swimming.
AM and PM SCY
500 swim 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick
6x250 @ 3:45
1 - 200 build + :05 rest + 50 FAST
1 - 150 build + :05 rest + 100 FAST
1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)
16x25 @ :30 R.I.M.O. focusing on technique
all @ :15 rest:
600 swim (200 FR/100 BK)
400 pull w/ buoy + strapless paddles
1 - 25 kick/25 drill
1 - 25 drill/25 build
300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
2x150 @ 2:15 50 kick/50 dr/50 swim
2x200 @ 2:50 100 FR/100 BK D1-2
2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes
4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)
10 x 25 shooters w/fins @ :40
4 x 50 single arm fly @ 1:00
10 x 25 burst dolphin kick + cruise @ 1:00
4 x (25 AFAP fly from a dive + 75 EZ) @ 4:00
-- Went 12 highs rolling on the :59. A noodler cautioned me that I was cheating and would be DQ'd if I did this in a race. lol
1 x 100 AFAP IM w/fins, :54
6 x 50 w/fins @ 100 pace @ 2:00
odds = fly-back, 25s
evens = back=breast, 28s
4 x 50 backstroke kick w/fins @ 100 pace @ 1:30
-- only under to 12.5
-- went 24 highs
8 x 25 pull w/parachute
-- 4 back, 4 breast
Still trying to fight off cold. I seem to recall I had a sickness taper last year before the Sprint Classic. Hoping to just do a quickie 5 day drop taper this time.
Rant: Why do the obese noodlers always claim the deepest lanes at the pool?! They can just as easily float and aqua jog in the 5-6 feet lanes. I walked in today and the 4 deepest lanes were all taken. Moreover, sharing a lane with them is impossible because of their girth. So 4 people effectively take 8 spots.
NE Champs info:
Updated October 15th, 2012 at 11:34 PM by The Fortress
Mon Oct 15th, 2012
Swam Fast Fri, did not blog
did not swim Sat or Sun
SCY UT Swim Center main pool
5:00 - 6:30 dove around 5:05
Swam with Mike, Keith, & David
beside Todd, Larry, Jeff & Gull
assigned 2 rounds of (400, 100)
3 x 50 on 32
3 x 50 on 32
100 IM pretty
3 x 100 on 1:05
3 x 100 on 1:05
assigned: 200 IM pretty
did: skipped it to change suits
3 x 200 on 2:15
3 x 200 on 2:15
300 IM pretty
think it was 100k 50 drill
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX
It is rare I a have a bad swim; here it is:
Actually, it is one of those swims that is going to happen every so many hundred races. I totally slipped on the blocks! It was one of those, oh crap, am I going to clear my back foot off the front of the block???!!!! And then an embarrassing spruce goose smacking landing. Actually, I had a good swim part, even though I lost the entire best 15 yards of the race (off the blocks and first 12.5 yards) and had to basically creep back up from everyone's knees to gut my way to a 4th in the heat. So the bad was that there is no way to recover from that poor a start. But the good is that I didn't hurt myself and I still executed the swim bits pretty good - I didn't panic and I didn't give up. Still kept to the 1/1 breathing and strong finish to eek in competitively with my heat. Overall, i'm still glad I went; I was not in the mood to even go to the meet but went because it has been awhile since I raced.
So, what can I do? Well, nothing really. That was really fluky. I think my timing was ever so slightly off - I think I tried too hard to get off the block with my front foot too soon, and thus left the back one "behind", and that is why it slipped, and why I couldn't salvage the dive with my front leg, because it had taken off too soon. So just a bit more emphasis with making sure the sequence is well-timed.
Not sure. Most likely a local A meet so that I don't have to travel. Not my favorite order of events, and I may end up doing a 100 event - whatever is the most convenient in the order of events. I'd like to keep it short and in/out in 3 hours or less roundtrip.
Alterations to training? Not really. I'll probably continue with what I have been doing and doing very sprinty bits with very modified in between stuff. I don't think I need to do more or less, just to stay as consistent as possible with what I have been doing.
Swam w/ Dave, Dave, Ray, Meredith, Roger, Aundrey, Leah, and another age grouper. Felt fairly good for having played soccer yesterday. My knee is a little tweaked but nothing to complain about really. Back is doing exceptionally well.
600 Warm up
5 x 300 - 4:30
* Odds IM
* Evens Free
8 x 150 - 2:30 Stroke/Kick/Free
8 x 75 - 1:15 Sliding IM
8 x 37.5 - :40 (?) IM Order (Snappy turns)
5 x 100 Pull - 1:30, Descend (1:12, 1:10, 1:05, 1:03, :59)
250 Cool down
I'll admit it! After doing only 800 meters of warmup I did not warm up or down before or after any of my events. I did the HOT Shower warmup! So today is my day to actually warm down some. I still think I might need some more but another meet this coming weekend with the kids.
500 free kick w/zoomers every 3rd lap fast
8x25@1:00 shooters w/zoomers
200 torque drill w/paddles, bouy & snorkle
3x200@3:00 free w/paddles & bouy EASY!
200 free kick w/zoomers
300 free w/zoomers EZ
Total 2500 yards
Q: Should I charge the swimmers in my program for additional services such as video filming and clinics?
A: It's very common throughout the country for coaches to charge for video, clinics and other coaching services. Unless your program fees specifically cover these services, members in your program should expect to compensate you for your time and skills. Masters coaching is a profession. If you feel you have the skills and talent to properly analyze swimmers' strokes and technique, then you should be compensated for your services.
Typical fees for videotaping range from $35-50 per stroke per swimmer. Fees for a three hour stroke clinic run from $40-125 with variables such as the ratio of instructors to swimmers, videotaping and instructor credentials.
An underutilized source of revenue for the Masters coach is private swim lessons for adults. Surveys have shown that adults aspire to swim as the number one method of fitness. Yet, 37% can't swim the length of the pool. That's a staggering number of potential students for Masters coaches to market swim lessons to.
Due to fears and anxieties, many adults prefer to learn in a private environment and understand the value of the coach's time. Private lesson fees average $55 for a half-hour and $100 for an hour and can be offered to swimmers of all ability levels.