A good workout today, not as much yardage, but worked on a hard pace. And Peter hung around and did some IM with me. Come Auburn in February, I will do a 100 IM, maybe a 200 IM. Fly still wears me down, but my worst stroke is breast because of my knees and ankle.
Swam with Peter, Dave B., Dave M., Ray, and Keith.
8x125 on 2:00 (started out 1:40 since I didn't warm up, but pulled them down to 1:35)
8x100 on 1:45 (held all at 1:15)
8x75 0n 1:15 ( :55 to :57 back to :55)
8x50 on :50 (:37-:38)
8x25 on :30 (:17's)
4x100 IM's on 1:50
100 IM from block -1:27
200 fr/200 bK/200 IM Drill
Repeat 3 times:
- 1 x 200 FR on 3:30
- 2 x 100 FR on 1:55 pull with buoy
- 1 x 100 FR on :10 SR into
- 1 x 50 FAST!
- Masters Minute and repeat
1 x 100 Kick on :20 SR
2 x 50 Kick on :15 SR
4 x 50 Active Recovery on 1:10
(Masters/Rec/2650 yds/55 min)
My very seldom opportunity to swim with the Masters team on Tuesday night happened today. I have been feeling the effects of this head cold since coming home from the meet on Sunday, and barely got through my long day yesterday (with the help of 12-hr Sudafed and lots of ginger ale). Swam the workout as written and enjoyed talking with GregJS, Steve, and Carol tonight.
So normally today is my long day at work, but I was invited to the state house by the VT Dept of Health Commissioner due to the work of the RX abuse task force that I am working with. The very low cost model for removing expired/unused/unwanted drugs from our community's homes through a mailing label initiative or by way of permanent drop-off at the Sheriff's office (either in person or by a deputy coming to your house to pick it up) was highlighted as one of four core standards that the state is trying to implement. Throughout the state different agencies are doing things to reduce the "social access" to medicines as well as reducing environmental damage by improperly disposed drugs. Neat that our work over the last two years might be picked up on a statewide level. Anyways, needed to be up for 6am for the 2.5 hours drive to attend the 8 hour meeting, and I made it back in time to practice.
Saw that jbs updated his splits from the meet Sunday, so I did the same here.
Pregunta del noche: What is the capital of Vermont? (Yes, Vermont is one of the 50 states )
Updated November 13th, 2012 at 11:30 PM by rxleakem
PM only SCY
500 swim 100 FR/100 BK
500 pull w/ buoy + strapless paddles + snorkel
5x100 @ 1:50 scull/k/dr/bld
8x75 @ 1:20 25 under H2O/25 choice/25 FL on back
8x25 @ :35 3 FAST/1 AE 4 w/ board FR, 4 no board BR
Fins (still kick):
8x100 @ 1:40 25 under H2O/50 choice/25 FAST swim no breath
8x50 3 FAST/1 AE
4 @ 1:00 kick
4 @ :50 swim
4x(300 + 50) @ :10 rest
300s were 1 pink/2 red/1 blue, take :10 to get HR, then 50 aerobic, then :10 more rest.
4x(150+50) @ :10 rest
150s were D1-4, same formula as the 300s
Drylands, 45 min
rehab ex, 15 min
explosive leg press, 150 x 3 x 10
back extensions w/plate, 25 x 2 x 15
flutter kicks on bosu, 2 x 100
yoga ball twist on cable machine, 30 x 1 x 15 each side
captains chair leg raises, 3 x 20
10 x 25 shooters w/fins @ :40
10 x 25burst + cruise @ 1:00
4 x 20 in & outs with race pace turn @ 1:00
1 x 50 AFAP breast w/fins, 28 low
1 x 50 free w/fins @ 100 pace, 24 low
1 x broken 100 fly w/fins @ 100 pace
-- break 15 @ 25
-- went 49
2 x (25 AFAP free w/fins + 75 EZ)
-- 10 highs
10 x 25 shooter w/fins @ :40
Didn't have time for too long a swim today as the high school teams are now kicking us out of the pool by 3:00. I will probably do a real recovery workout tomorrow and then just cruise with a few bursts until the meet on Sunday.
I guess that may be my last dryland until NE Champs. Maybe a wee bit of core work next week. I am not really looking forward to a long taper. Not that I ever am.
I see with my 6 long course TTs this summer, I finally made it to 100 TTs. One season I would still really like to do all the 50s and 100s for 9 events. Maybe this SCM season.
Today I decided, after a rest day, to test myself to find out where I might be for my target event in December... and SCM 1500. Here's how the work-out went:
WARM-UP (1650 total):
500 EZ (8:14)
10 x 50 on 1:00 (:41-:43)
150 EZ free
MAIN SET (1650 total*):
*mile pace (1:36/100), :10 rest after each step of the ladder (total time = 27:24; swim time = 26:24)
150 EZ fr
I'm pretty pleased with this result... I know it's slow, but my fastest mile (1750 SCY) ever was a 27:40 time trial I think (I'll have to check); so I haven't lost that much fitness since this summer (though it feels like I've lost a lot sometimes). I think I'll use 27:20 as my seed-time for the meet because I honestly don't know how swimming SCM vs. SCY is going to affect my time. This will set an interesting benchmark for me. A year and a half ago I spent several months just trying to get my 1750 down below 30:00 and I dropped 5 minutes off of my mile; but I've struggled since then to take any time off at all. I don't think I've lost ground, but I'd love to break 25 minutes in the 1650 (and eventually the 1750). Just need to be consistent about my regimen to see that kind of improvement.
Tue Nov 13th, 2012
18 days till SCM meet
SCY UT Swim Center Diving well
6:30 - 8:00 dove in 6:33ish
Swam with Mike, Jim & Paul
Beside Chris, ned,
did around 800
assigned 4 rounds of
4 x 25 on 25
3 x 50 on 50
2 x 75 on 1:15
all rounds but cut a few yards
like 400's instead of 500's
at the end of practice with 20 min left
several rounds of
2 x 25 easy swim
25 easy kick
25 fast flutter kick
held 14's & 15's
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
UT Austin, TX
1 X 300 4:30 4:30
3 X 100 1:40 1:30
2 X 50 1:00 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 50 fast
1 X 50 easy
2 X 50 fast
1 X 50 easy
3 X 50 fast
1 X 50 easy
4 X 50 fast
1 X 50 easy
Choice. All 50's on 1:15
2 X 100 kick 2:15
2 X 50 kick 1:00
8 X 25 sprint kick :45
1 X 100 swim
3 X 200 3:00
8 X 100 1:30
Pull or swim.
100's: descend 1-4/5-8
WARM DOWN: 4 X 50 easy 1:00
100 free – 200 back – 300 free
- swam this continuous then stopped only long enough to put on snorkel and grab board
6 x 75 pull/10 sr: build: odds back, evens free
- with buoy only, free around 1:00-02, back around 1:12-15
2 x 100 IM/2:00
6 x 75/1:15 free
- 1:00± on these
1 x 500/30 sr free NS
- went 7:15
1 x 400 back NS
- went 6:30
100 easy free
Total: 3100 yards
I swam with TNYA this morning at John Jay:
Warmup: 300s, 200IM, 100k, 200 drill IM
2 x 50 drill @ 1:00
3 x 100 IM @ 1:40
4 x 25 choice @ :35
3.5x thru (ran out of time for 4 rounds)
3 x 50 K @ 1:00
1 x 200 FR @ 3:00 with rotating 50 fast
4 x 75 choice, odds fast @ :55, evens easy @ 1:10 (these intervals got upped by :10 midway thru set)
100 fast @ 1:10
[I dropped 50-75 each round to keep this from completely turning into mushy swimming—I just wasn’t prepared to do this much fast swimming on this amount of rest. Did manage to make all my 100s fast under 1:10, and got in some good 25 and 50 sprints when we were supposed to be doing 75s fast.]
The meet I signed up for this coming Sunday has now been cancelled. Thinking of swimming the one at Asphalt Green on December 9th.
Updated November 13th, 2012 at 02:17 PM by swimsuit addict
Coach is trying to mix in some fast swims to prep for our SC SCM meet the end of this month. I don't have much of a base to taper from. I'll deal with it.
10 min choice
-Only got in about 500
7 x 150 @ 3:45 (25 kick, 100 swim neg split)
-went 3 free, 3 back, 1 breast
7 x 100 pull
-3 @ 1:30 descend
-1 @ 2:00 cruise
-3 @ 1:30 descend
7 x 50 @ 1:10
-0dds free, evens fly
-At some point during the 50 ,not including the walls, we were to dive down and SDK AFAP. Kinda different.
4 x 175 @ ??
-50 fr, 100 IM, 25 fr
---rotate a sprint 25 in the IM
300 w/d (50 double arm back, 100 free)
Tues am solo swim
I am not a miler, but have signed up for the 1500 at our state meet coming up. This will be strictly a "swim" for team points. The mile is on Fri evening and I may just barely make in time for the event to start. With that in mind I decided to jump in and swim a 1650 this morning.
-stay long and just swim
Small bk set trying to hold 39's throughout
50 @ 50
100 @ 1:40
200 @ 3:20
100 @ 1:40
50 @ 50
Felt pretty good through this short one before work. The best thing was that I felt I could change gears (what little I have) the entire 1650. Plus my core didn't tighten up around 800 like it has in the past.
Friday evening is our annual intersquad meet. We each bring in food to donate to the local food bank as our "entry fee". We can swim whatever we want and coach will have some fun relays mixed in as well. I gave coach about six differnet event options and told her to just put me in some of them. Will have to wait to see what comes my way.
It is all for fun and a good cause as well. I am sure there will be some sort of social gathering afterwards.
Swam w/ Dave, Dave, Dave, Keith and Ray. Woke up this morning with severe arthritis pain in my back. It was probably from refereeing this weekend but I didn't feel it yesterday. I took some ibuprofen and headed to the pool hoping the situation would improve. At first, flip turns hurt but after about 1000 yards, I was pain free. Big reminder of why I swim. Hurts a little now but it is far more manageable.
750 Warm up
8 x 125 Sliding IM - 2:00
8 x 100 - 1:45 (1-6 Stroke; 7, 8 Kick)
8 x 75 - 1:15 (2 Kick/2 Pull)
8 x 50 - :50 IM Order
8 x 25 kick w/ fins - :30 (Odds SDK, Evens easy)
200 Timed IM - 2:35 (Dave busted me for touching at the top of the gutter instead of on the wall)
4 x 100 IM - 1:50 (1st half of each length hard, 2nd half easy)
100 Timed IM from blocks (1:12)
225 Cool down
Surprised to see Bill M at the pool this morning - sort of surprised to see myself! It's hard to get OOB when I know I'm going to be swimming solo. Bill apparently had to come today because he can't come tomorrow, so lucky me, I had someone to push me. I know I swam MUCH harder than I would have on my own, even though we didn't even do the same intervals. He calls these ridiculously slow intervals & I guess to show off, I always make my intervals 15 sec faster - why I don't know, but I figure Terry isn't going to let me get away with 200's on the 3:00 ever, so I shouldn't get used to it!
700; 100 free, 25 back/25 breast repeat, ending w/100 free
300 P w/snorkle no paddles
5 x 200 IM on 3:15 alt IM twitch w/full IM
5 x 200 P on 2:45 (so much more do-able than 2:40's - not sure why 5 sec extra rest makes so much difference!!)
10 x 50 K on 1:00
I'm glad I went this morning - I was sort of tight from tennis last night - had a great game with my husband - played 21 - beat him 21-18 on the first one, he clobbered me 21-15 on the second. It's funny, he gets really mad because I'm leading something like 10-5, so he sends these lighting balls for his serves - like 6 in a row - and of course aces me every time. I don't think of that as exactly playing tennis - I think of that as practicing my serve!! But it got him ahead enough that I couldn't recover, lol!
For some reason I just slow down my turnover with paddles, but I didn't let that stop me. I do love to use paddles so I just went with it.
4x50@1:00 as 25 catch up drill + 25 build
4x50@1:00 IM order
4x25@:45 kick descend to 100 pace went 40, 36, 30, 28
3 times thru R1 no equipment, R2 paddles, R3 paddles & zoomers
6x50@1:00 free 2 breath per 25 made the first one of R1 and 2 and all of R3 but the rest were 2 and 3
6x25@:45 burst & cruise
Total 3100 yards
400 (25 Front Scull, 25 V-sit scull, 25 SDK on back, 25 Free)
8 x 50 Kick w/ board @ 1:10 (Desc. 1-4, 5-8) went :45 down to :38s
5 x 200 Free Pull @ 3:30 breathe every 3 (or 2), Desc. to full sprinty-like for final 100
(went 2:10-2:11s, 2:08 on #5)
10 x 100 Kick w/ fins (SDK on back) @ 1:30 (went 1:15-1:20s)
10 x 100 FAST @ 2:30 Non-Free (pick 2 strokes for 2 rounds of 5)
1st Round of 5 - did Fly (1:07, 1:05, 1:06, 1:05, 1:07)these hurt, but felt good at the same time) <--I'm weird like that. 2nd Round of 5 - did Breast (1:16-1:19s)these sucked, but not as much as backstroke would've hurt, that's why I did breast100 EZ swim
Main Set Continued:
10 x 100 FAST Free @ 2:15
OMG!!!!OUCH!! <-- meranged from 1:03-1:05 on #1-9#10 as I was ready to leave, I told the 14 year old behind me to "try and catch me"...bad move on my part (I had intentions of going fast)He was on top of me at the 75 turn and scared the crap out of me...I did beat him to the wall, but his :05 second interval sendoff behind me absolutely crushed me. I did go a 1:02, so Henry was around :57.I asked him if my "try and catch me" is what spurred him on. He said "Yup!" Normally he doesn't swim like that.(1000/4900)
600 Swim EZ