Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following. 500 done as -25 back -25 V sit scull -25 breast -25 free DPS 14 x 25 kick w/fins @ 45 -odd dolphin w/arms out of water -evens dolphin on belly underwater 4 rounds of 200 stroke cruise r/15 100 stroke sprint @ 2:00 100 free cruise r/15 50 stroke sprint @ 1:10 50 stroke EZ Rest 60 Odd rounds bk, evens br 4 x 150 @ 3:00 -100 free build , 50 stroke sprint -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely. 200 w/d 3650 scy So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
Wednesday 10/3 AM and PM SCY AM swim: 500 swim 4/6/2 turns 2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel 300 kick w/ board + fins 12x50 @ 1:00 25 scull/25 DPS 12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order) 12x25 @ :30 IM order in sets of 3 D1-3 100 EZ Total: 3100 PM swim: Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
SCM Warm up (1200) 500 choice --any stroke, drill, equipment -- did 150 free/150 back/200 kick with board & snorkel 4 x 125/2:15 smooth, build each - 100 free/25 stroke -- did fly-back-breast-back for stroke 4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control Kick Set (600) 8 x 75 strong builds/1:45 --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all Main Set: (700) 4 x 100 Pull/2:00 build each & dps --#1-2 free at 1:30±, #3-4 back at 1:43± 4 x 50 Swim/55 strong efforts & dps -- all free, 42-43 w/18-19 SPL 4 x 25/1:00 very strong effort with breath control -- all free, 17-18 and breathing every 4-6 strokes Warm down 100 easy free & back Total: 2600 meters
SCM Warm up: (1000) 300 choice - free & back 10 x 50 free: - 1/1:00 smooth, 2/55 strong - 1/1:00 smooth, 2/50 strong - 1/1:00 smooth, 2/45 strong - 1/1:00 smooth 2 x 100 Back - (25 fist/25 scull/25 drill/25 dps) Main Set #1 Back (600) 3 x 200/4:30 - With fins 100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27) 100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30) 200 (NS) - went 3:10 Main Set #2 Fly/Free (500) 10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set Kick Set (400) 400 IM Warm down (200) 4 x 50/1:10 smooth Total: 2700 meters
Drylands: rehab ex, 15 min futter kicks on bosu, 2 x 100 captains chair leg raises, 2 x 20 standing power wheel roll outs, 10 -- much tougher than those done on knees! power wheel pike ups, 2 x 10 standing plate jump, 2 x 10 -- used 5 lb plates, tried 10 and my elbow didn't like it DB box squat jumps, 2 x 10 -- used 10 lb DBs on shoulders altitude drops, 10 knee tuck jumps, 10 fast leg extension, 70 x 23 x 10 explosive leg press, 190 x 3 x 15 glute isolator machine, 60 x 3 x 8 each leg rear delt fly, 85 x 3 x 15 Swim/SCY/Solo: Recovery 600 various 12 x 25 shooters w/fins @ :40 50 EZ 10 x 50 fly drills @ :20 RI 100 EZ Total: 1550 ++++++++++++++++++++++++++++ Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget. Soft tissue massages and shoulder pain: http://www.swimmingscience.net/2012/....html?spref=tw
Feeling much better today. 600 back/free 6 x 100 P on 1:20 (led the lane) 300 K (75 fast, 25 easy) 10 x 50 @ :45 100 easy 15 x 100 free on 1:20 200 easy 4 x 300 breast/free 300 back/free to cool down Total: 5000 SCY I always have to stop and rest after 6 or so of the 100's on the 1:20. My goal is that by Wed next week, I can stop after 9 instead of 6. After all, I have an 800 to race in about a week & a half!
Wed Oct 3rd, 2012 right knee hurt a bit in the beginning of practice then settled down Swam: Fri, Sat, Mon, & Tue but didn't blog Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19 Sat 500 fr 5:27 Mon: 4 fr 4:14 Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice Sun did not swim Lifted Tue Whitney coached SCY UT Swim Center Main pool 6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna Warm up 800 done 75 fr 25 no free Main Set 10 x 25 fl on 25 400 fr 85% 8 x 50 fl/bk on 45 400 fr 85% 6 x 75 fl,bk,br 400 fr 85% 4 x 100 IM on 1:25 400 fr 85% can't remember the next set assigned 100k 100sw 200k 200sw 300k 300sw did a bit then did a few 25's FL & SDK Next Meet: 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
Updated October 3rd, 2012 at 12:14 PM by ande
Tuesday 10/2 PM only SCY 2x 200 FR 200 BK (50 swim/50 fast kick on back) 3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc) 4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim 2x100 @ 1:40 BK 3R/3F/3L/3F 3x150 @ 2:20 BK 100 kick/50 swim 1x100 @ 1:140 BK 3R/3F/3L/3F 2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29) 50 EZ Total: 2700
I did the great comparison between right and left side today. Still significantly stronger on the left side that the right side but my right side has actually gotten weaker. 500 free 500 free kick w/zoomers every 3rd lap fast The great experiment: 10x50@1:15 w/paddles 1-5 right arm 6-10 left arm went 1:01, 1:01, 1:02, 1:03, 1:02, :56, :54, :55, :54, :54 10x50@1:30 torque drill mixed it up to do both fly pull and free pull noting the difference in the right and left arm on the free 6x50@1:30 as 25 Shooters w/zoomers +25 kick on back 200 EZ Total 2500 yards
Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today. SCY 600 Warm up 5 x 200 - 2:50 Convert free to kick 100 Easy Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it. 100 Breast - 2:00 200 Back - 3:00 300 Free - 4:00 (1st 25 of each 100 fly) 400 Free - 5:00 100 Easy After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400. 100 Free - 1:30, 75 Free - 1:30 100 Free - 1:25, 75 Free - 1:25 100 Free - 1:20, 75 Free - 1:20 100 Free - 1:15, 75 Free - 1:15 100 Free - 1:10, 75 Free - 1:10 100 Free - 1:05, 75 Free - 1:05 75 Free - 1:00, 50 Free - 1:00 75 Free - 0:55, 50 Free - 0:55 75 Free - 0:50, 50 Free - 0:50 75 Free - 0:45, 50 Free - 0:45 50 Free - 0:40, 25 Free - 0:40 50 Free - 0:35, 25 Free - 0:35 50 Free - 0:30, 25 Free - 0:30 25 Easy 12 x 50 IM Order - :50 200 Cool down (5400 total)
The head coach wasn't there, but we had one of the assistants there to give the coach's workout. It's kind of like when a substitute teacher comes to school for the regular teacher...they attempt to get things done, but the students know just how to twist everything they say or do into a tangled mess. Warmup: 400 Free 200 IM Drill 200 Kick w/ board Pre set: @ LIFO (last in, first out) 100 IM Pull 200 IM Swim 300 IM Pull 300 IM Swim 200 IM Pull 100 IM Swim It was wavy as hell in the pool during this. Speed Set: 14 x 25 Best Stroke @ :35 Fast did all Fly, held roughly :16-17s. 150 EZ Main Set:*** 4 x 400 IMs @ 6:20 done as: 2 x 200 IMs w/ :10 rest after the first onethe 2nd 200 IM of each pair is faster than the 1st 200 IMEach 400 is also a descended overall timeI was 2:45/2:40, 2:40/2:35, 2:35/2:30 on the first 3 groups, then... We all got pulled from the pool. (right when I was going to go fast! ) Apparently the air quality was deteriorating so quickly that the kids were having trouble breathing. The guards had one girl out at the end of the pool who already has asthma problems, and tending to her. Not sure what it was, but possibly a chlorine problem, or something else?? Well, on top of that, while we were in the showers not more than 3-4 minutes after getting out of the pool, the fire alarm went off!! Sonuva!! Had to get dressed really quick and out. The guards said they weren't sure why the alarm went off, but someone in the high school probably pulled one of the many alarms on the wall to be funny. At least everyone's okay. ---------------------- 3700 Yards completed... Oh yeah, I signed up for the BAMFest meet on Bainbridge Island just west of Seattle this coming Saturday. Get to ride the ferry across Puget Sound. That's always a thrill for me since I don't get to go on one very often. I'm going to be swimming my "sprint version" of a swim meet. 50, 100, 200, 500 Free, and 50 Back.
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