This was a recovery workout for the team (they did the full 2 hours) from last night's test set beatdown. I just used the first 45 minutes for a stretchout prior to the masters meet in the morning over on Bainbridge Island.
600 (25 V-sit scull/25 Back/25 Core Kick/25 Free)
10 x 100 Kick w/ board & fins @ 1:25 (make 'em)
I did SDK on my back, fins and board hard like this makes me cramp
12 x 50 Sculling w/ buoy @ 1:20
3 scull in front3 in midpoint of body3 at "bottom" or finish point of stroke3 sculling the entire range from the front to the back, then recover underwater to the front4 x 50 Front "Dig" Sculling - basically dogpaddle @ 1:20
This one was easy, the girls I was with couldn't figure it out.
2400 Yards (with very minimal arm swimming) and out
Up at 4:00am, leave town by 4:15
Meet That Guy @ 7:00am with some others for carpoolfuntrip to the ferry.
Swim: 200 Free, 50 Back, 50 Free, 100 Free, 500 Free <--looking forward to a KNelson age grouper vs. age grouper dual-in-the-pool here.
Still don't have the hang of the flip-turns, but I did I lot of them today (I swam 3500 mostly freestyle, continuously).
My timing is way off and I'm having a hard time keeping track of my pace. I feel like my streamline off the wall is falling apart or my distance is off and so my push from the legs is often ineffective... it seems like I'd be better off just doing open turn, where I know I can get a good push and streamline every wall (plus peek at the pace clock). But I'll stick with it 'cuz I know it takes practice.
Swim/SCY w/Speedo aka Moi Eisley:
-- missed some of this cuz I strolled in a bit late
8 x 25 shooters
10 x 25 drag races shooters @ 1:00
-- start @ mid-pool, from dead stop dolphin kick underwater fast to wall, swim back out easy
-- 6 back, 4 belly
-- Speedo was clearly cheating on these by doing a mini push off the bottom!
MUM (= masters ultra minute for sprinters)
5 x (25 AFAP + 75 EZ) with w/fins @ 3:00
-- free (10 low), free (10 high), free (10 mid), back shooter (9), dolphin kick w/board (11 flat)
50 AFAP back from the blocks
-- Speed clocked me at 28 flat. But I went a couple kicks past the 15 m mark, so I add half a second. Still a fast practice time considering the week of training and how sore I was.
5 x 40 w/bungee cordz @ 2:00
2 breast: pull until taut + 10 fast strokes
2 back: pull until taut + 30 strong strokes
1 back flutter kick: pull until taut + :20 fast kicking
ART, 30 min
It was great meeting up with Speedo after a bike induced break despite him being a cheater. I figure his stiff ankles needed a handicap.
I'm pretty sore and tired after a busy week of training. 6 days in a row of swimming. Definitely taking tomorrow off. Busy with Lil Fort's am soccer game and afternoon swim meet anyway. And then it's Homecoming again. This year, we had a dress debacle with a dress ordered over the internet not fitting. Imagine that and guess who told Teen Fort this was a bad idea. Emergency was happily resolved yesterday afternoon.
Today I took advantage of some gorgeous weather and headed out to the beach with 4 like-minded friends. Instead of going to Brighton, we headed down to Coney Island—usually the western terminus of our 5k loop—with plans to ride soon-to-close WonderWheel after our swim. The water was amazingly clear, and flat. I swam close-in to shore with one His-Ling, looking at all the stuff there was to see on the bottom, then did a mini-loop between the pier and the end of the aquarium with Rondi. The water was in the high 60s, and the sun and sand were very warm. At the end of the jetty near us were several cormorants that we enjoyed watching
Although I said in my last post that I intended to swim past the pier the next time I was at the beach, we didn’t quite make it to the other side today. There were jetskis close to the end of the pier, so going around looked iffy. We did swim close enough to the pilings to determine that they didn’t look too daunting to swim through . . . on another day. (I also came up with a third way to get to the other side of the pier, but we didn’t go that route either).
After swimming I went up to the boardwalk with Rondi and John for this year’s end-of-season ride on the WonderWheel. It was a beautiful day, with good visibility—at the top of the ferris wheel we could see the VZ Bridge and Manhattan in one direction, and Sandy Hook, NJ in the other.
It was especially nice to be able to see Sandy Hook because on Sunday I will be doing a test swim from Coney Island to there—I got to see the route we’ll be taking from up in the air today. Sandy Hook is where last year’s Ederle swim started, so I’ve been there--briefly--once before. Since you can see it from Brighton Beach/Coney Island it seems a natural destination for a substantial (7m) swim starting from “our” beach—we often speculate about swimming there when we’re gathered for weekend swims. No more need to speculate! This month CIBBOWS is doing test swims of the crossing every weekend to check currents and routes, and I’m lucky enough to be among the first testers. I’ll be starting early Sunday morning and will be swimming mostly in the dark (and in the cold and rain, if the weather forecast holds). I loved swimming through the darkness during the Cape Cod swim, and Sunday’s adventure will give me a chance to see if I’m just as fearless about night swimming when I’m out there alone. I can’t wait!
I was counting up yesterday, and this Sandy Hook test swim will be the 10th swim longer than 10K that I’ve done this season. I’m feeling a little tired, in truth, but it’s tough to stop when so many fun and intriguing opportunities keep popping up!
1 X 200 3:15 3:00
4 X 75 1:15 1:05
4 X 50 1:00 :50
Two rounds. Round 1 intervals left,2 right.
1 X 200 kick 4:30
5 X 100 kick 2:15
1 X 100 swim
1 x 200 IM 3:30
4 X 75-1 of each stroke- 1:15 #4 on 2:00
1 X 400 5:20
1 X 300 4:00
1 X 200 2:40
1 X 100 -
WARM DOWN: 4 X 50 easy 1:00
w/u: 200 Fr/200 Bk/200 IM drill
4 x 100 FR on 1:20 with snorkel
10 x 50 on 1:00
- odds kick
- evens stroke - strong DPS
1 x 300 pull with buoy
- 100 each Fr/Bk/Fr
12 x 25 on (dodge lane traffic)
- odds underwater work
- evens FAST stroke
1 x 200 with snorkel loosen and out
(Solo/Rec/2300 yds/45 min)
More or less a recovery day today that got me over the 200 mile mark for GTD. Time to run some last minute errands, then off to the Men's Retreat this weekend in NH - might try to hop in the lake there during our free time tomorrow afternoon. Always nice to get away and put into practice that quote from the Faith Lane box to the left:
"I need some time with God and a mental vacation." TobyMac
Warm up (1100)
300 choice - 150 free/150 back
3 x 100/1:40 build - all free
300 (25 kick - 25 scull - 25 fists - 25 one arm - 25 catch up - 25 swim dps) - 150 free/150 back
4 x 50/1:15 (15 fast - 20 easy - 15 fast) - all free
Main Set (1100)
7 x 100 Free are smooth/1:40, Back Very Strong/2:00
Free (1:30) - Back (1:23) - Free (1:28) - Back (1:24) - Free (1:26) - Back (1:22) - Free (1:28)
8 x 50 Choice/1:30 FAST Pace
- #1 & 4 fly - 37, 39; #2, 5, 7 back - 39, 39, 37; #3, 6, 8 free - 35, 35, 34
400 continuous moderate effort
- w/buoy and catch paddles, no time
4 x 100/2:30 1 & 4 timed
- #1-2 with board & snorkel, 2:05, 2:00; #3-4 on back in streamline, 2:05, 1:56
100 easy free
Total: 3100 yards
Warm up (1600)
200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
3 x 100/1:50 build each and desc
-- free 1:20->1:16
4 x 50/1:00 25 easy free/25 strong stroke
-- did fly & back for strong stroke
100 drill choice
8 x 25/40 12.5 fast - 12.5 easy, 12.5 easy - 12.5 fast, 25 easy, 25 fast
-- 1-4 free, 5-8 back
1 x 100/1:40 smooth - free, went 1:25
2 x 25/45 build to sprint - free, 16±
4 x 12.5/30 AFAP - free
50 easy free
1 x 100/1:45 build - free went 1:20
2 x 25/1:10 sprint off blocks - fly, 16±
1 x 50/1:00 easy
4 x 12.5/30 AFAP - fly
1 x 100/50 strong build- back, went 1:27
2 x 25/1:20 sprint off blocks - back, 18±
4 x 12.5/30 AFAP - back
1 x 50 AFAP off blocks - free, 29±
200 easy free & back
Total: 2700 yards
Well as usual after summer ends I tend to restart my blog and I've had a decent month of September except for some minor knee strain that stemmed from rolling my ankle down a pothole on July 4th,,,no it was a race not a drinking accident. Today I modified this from Fort's Workouts Thread...
WORKOUT #5: SPEED
4 x 50 Fin Kick Under-overs at 1:15
1 x 100 EZ
1 x 200 Fin Kick W/board
1 x 100 EZ
8 x 25 burst + cruise @ 1:00
1 x 100 EZ
4 x 50 AFAP w/fins, on 2:00
Best was a :29 worst a :32
Master's Minute or 2
30 x 25 @ :35/:40/:45
-- pick goal time, which should be 100 race pace
-- when you miss your goal time, skip the next rep
I set :17 as a goal since it was after some hard sprints and I went on :40. I posted 14s to 17s but with 2 analogue clocks the sync may not have been quite on. Regardless I found it tough going at reps 17-22 but then it got easier again.
1 x 200 EZ
Haven't been able to swim at lunch this week at all - and I have a tennis match tomorrow during ATAC practice, so I'll have to swim on my own after the match, I guess. I feel a need to be in the water at least 4 x week, especially with a meet next weekend! Today was a rather light day - most of the kids were going to Orlando for FSPA meet - a high school thing that is HUGE, and a big favorite for the kids. Kinda like State, but with no qualifying times. So anyway, lots of short stuff today - actually didn't have to do 12 x 100 on 1:20 for a change!
6 x 100 P on 1:20
4 x 100 K on 2:00
16 x 50 on :45
4 x 4-cycle speed play
6 x 100 on 1:30
100 long & strong on 2:00
6 x 100 on 1:45; 50 fly 50 other (w/zoomers)
I was feeling really good until the last 6 x 100 on the 1:30 - then I started off too slow - it was supposed to be 60% & I came in on #1 at around 1:21 - so I guess I thought he said 40% - but I just could never get up to speed after that. My "sprint" on the last one. . . . well, I thought I was going fast, but my time on the clock was deplorably pathetic & I refuse to share.
Swam w/ Roger, Dave, Dave and Meredith. Felt like a sprint day even though we ended up over 4k on the yardage. Had a good challenge set.
600 Warm up
6 x 50 - :50
Broken 200 (4 x 50 Free w/ :18 in between each 50)
Made 1:58. Splits were fairly even - :29, :30, :30, :29. Feels good so far. Not sure how I'll do with just :10 seconds of rest.
8 x 100 - 1:45
* Odds - Hard kick/easy pull
* Evens - Hard pull/easy kick
Swim free - 9 minutes. Breathe once per 25, all you want on the walls. Maximize distance. Made 600 yards. Held a 1:30 pace for a while but dropped off of it. Better than I usually do.
1000 free - draft in a pace line on 1:15/100. Everyone gets 200 up front.
12 x 25 - :40
* Odds no breath (3 free/3 fly)
* Evens hard stroke IM Order
500 Easy IM Cool down
Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout.
1000 as 400 swim/300 pull/200 kick/100 swim
500 free kick w/zoomers every 3rd 25 fast
5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34
total 2700 meters
200 Free desc. the 50s
200 Dolphin Kick w/ board desc. the 50s
200 Free Pull breathe every 5
12 x 25 V-Sit Sculling @ 1:15
At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance.
I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though.
While this was going on:
12 x 50 @ 1:00, IMOrder 3x through
Test Set: (we got started on this while John was finishing up with the medics).
10 x 100 Flutter Kick w/ board @ 2:00
I ended up going 4th in the lane (we had lots more kids there today)Avg'd 1:34 (7 seconds faster than last week)Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds. HR 23 over 10 seconds.We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang kids...pay attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future.
200 Free EZ then migrate to diving end for
Test Set #2 (ooooo happy day!)
5 x 100 AFAP Free from a dive
I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work! 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working. Went :56, :55, :55, :55, :56 <-- tired on the last oneNo cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal. My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.200 EZ and out
3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.