SCY @FGCU Aquatic Center
Air temp of 58, pool at 79, 100% water clarity.
Sunny blue skies with humidity at 45%
Focus - Stroke Technique, Endurance Base
1x400 Free2x200 BR kick w/snorkel 1:00 rest
1x1000 IM done as
4x250 RIMO Swim
3x400 IM on 1:00 Rest
75 cruise 25 strong by 10025 cruise 25 strong by 10050 build 50 strong by 100
1x2000 K/fins done as
400 Fly: 4(75 dk/back, 25 swim fast)400 BK: 4(75 k, 25 swim fast)400 BR: 4 (75 dk/back, 25 br pull w/dk)800 FR: 4 (100 kick/board, 100 Swim strong)
1x1000 FR Swim/paddles, broken with :45 rest, done as
4x250 - 100 smooth, 100 strong, 50 firm pull, steady 6k
Warm down: 100 EZ
Once again, tired/sore from previous day 5K and weights the night before.Set 1 - Extension of a warmup - swam straight except did several 25s of the fly as RA/LASet 2 - The last 400 IM was really the challenge to do with legal and correct turns.Set 3 - Did not cramp in my toes, and kept the freestyle timing the same as without the finsSet 4 - After the first 250, the remaining three were good - but I need to get new tubing for my paddles. I have been considering trying out the new Finis Agility paddles.Warm down - after a lap of sculling and eggbeater kicking my strokes felt pretty good with the paddles off.
PM only SCY
400 pull w/ buoy + strapless paddles + snorkel
4x100 @ 1:45 50 kick/50 drill
300 @ 4:45 IM k/dr/sw
3x100 @ 1:30 D1-3 w/ strapless paddles
5x100 kick 4 V.S./1 AE
RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40
RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall
RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise
4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace
2x100 @ 1:45 50 dr/50 swim
Really sore from lifting yesterday and felt very sluggish in the water.
Tue Oct 30th, 2012
31 days till SCM meet
Swam & didn't blog: Sat & Mon
Didn't swim Sun
Lifted Sat & Mon:
yesterday my right deltoid hurt on bench press on my warm up set so I didn't do my other bench sets
SCY UT Swim Center main pool, south end,
Pool set up: one bulkhead on north end
6:30 - 8:00, dove in
Swam with Mike, Paul, Keith & a guest from Rosebowl Aq
Beside Jason, Tyler, Jack, Gull, Larry, Jeff & Sharon
went around 700
10 x ?? IM on 3:00
did 200's drilled the fly, went 2:22 - 2:25
Drop Down Set: Kick 50's
Drop interval by 1 sec after each repeat
Made it to 36
assigned: 800 neg split
did: 400 easy then easy speed 50's with 4 SDKs off each wall
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
Swam w/ Dave, Dave and Ray. Got my GTD suit in the mail yesterday. Nike is once again sponsoring my swimming efforts. I'm sure that royalty checks will soon follow. Quick note for Speedo and TYR... I haven't worn the suit yet so there's still time to sign me for a better contract.
Ray had us doing a "power hour" today. Intervals on a 1:30 pace for 4000 yards. I stuck with free/pull today and added some extra yardage in.
200 Warm up
2 x 500 Pull - 6:00 (Made 5:40, 5:48)
2 x 300 Pull - 4:30 Recovery
2 x 250 Pull - 3:00 (Made 2:50 both times)
2 x 100 Pull - 1:30 Recovery
2 x 100 Free - 1:30 Recovery
250 Free (3:05), 200 Free - 3:00
2 x 300 Free - 4:30
500 Free (6:05), 400 Free - 6:00
Dropped my drag suit for the last 500 Free. It wasn't quite enough. Distance had caught up with me and I was hurting bad.
6 x 50 Kick - 1:00 (no breaststroke)
12 x 25 - :40
* Odds Hard stroke
* Evens no breath
200 Cool down
Better today in some ways but my back took a lot more time to loosen up today.
Did use the monofin some today especially because I knew it would help loosen up my lower back. I really want to us it more to build more core strength so since I am not really training for any meets until February my focus is weight loss!
4x(25 scull + 25 drill + 50 build)@:30RI 4x25@:45 kick descend went 41, 35, 30, 28 100 EZ
8x25@1:00 w/monofin odds SDK on back evens shooters
6x(3x25) AFAP SDK on back w/monofin odds rounds on :30 even rounds on :45
50 EZ after each round
found myself running into the lane line a few times. My control of the monofin seemed a little off.
5x50@1:15 as 25 fly scull drill + 25 fast fly
this felt good and strong!
Total 2500 yards
Yesterday the age group team had a small intersquad developmental meet, mostly to teach all the new swimmers about how a meet is run, as well as teach the parents about a meet. It was good times. I did the setup/teardown of the meet, as well as wore the cap of "head timer" for the meet. Gotta get my work-share hours in. Though I logged onto my swim team account and noticed that my work-share hours were now at 0.00 required. It had a note saying "Manual Reset Obligation by Admin 0.00" I can only hope this isn't an error. I'm sure it's because I'm swimmer/parent all in the same. I'll still do what I can to help at these developmental meets that happen periodically.
10 x 50 Kick w/ board @ 1:15 (Desc. 1-3, 4-6, 7-10) went :45s down to :38s
10 x 100 Free Pull @ 1:30 breath every 3 (1:08s down to 1:05s pretty relaxed)
20 x 50 Kick w/ fins @ :45 (25 SDK/25 Flutter on back) ~:05 rest
12 x 150 as:
100 Stroke @ 1:452 x 25 Free AFAP w/ overkick @ 1:00 (attack the wall on the finish)strokes to be done in groups of 4 all same stroke, desc. 1-4did 4 Fly, 4 Back, 4 BreastDesc. to 1:04 Fly, 1:08 Back, 1:15 Breast100 EZ
2 x 100 IM AFAP @ 2:30 attempt to hit your best time
(I was about :10 off my best time from college days)
went 1:05 & 1:04
400 EZ cooldown