Swam with Dave B, Dave M., Megan, Peter, Roger, Andrei, Danny, and Ray. Had a lane to myself - against the wall with three next to me. It was like open water swimming.
Roger came up with some kind of complicated swim/kick on descending intervals until you can't make it any more set. So, I sort of matched them doing my own thing. Hence, I did a hodge podge. Arms were tired so I didn't work speed but pace and endurance.
5x200 Free on 3:00
500 Back w/paddles - 6:55
500 Back w/paddles - 7:07
4x50 Fly/Back on 1:00
5x100 Back w/paddles on 1:35
SCY@FGCU Aquatic Center
Air temp of 76, pool at 79, 100% water clarity.
Sunny skies with humidity at 48%
1x1200 RIMO by 300
4x400 IM Swim/Kick
Each 400 as 4(50 Swim "Strong"/50K "Steady", 1min rest)
10x100 SDK w/fins
1-5: 2(25/back, 25 front)6-10: 2(25 R/side, 25 L/Side)
6x200 on 3:00 as 50BK, 50FR
1-3: 2:25, 2:19, 2:174-6: 2:19, 2:17, 2:14
Warm down: 200 EZ
Same ongoing sore muscles, and tired legs, but also beginning to feel some strength gradually evolving.Warmup - Swam all the strokes smooth and long, in the fly only 25s 1&7 were drill.Set 1 - The 50s swim were about 200 IM race pace effort, into steady kicking (not recovery pace)Set 2 - My friend Joel likes to doing SDK with fins, so we did this togetherSet 3 - Was going to pull these 200s, but paddles straps broke. Went way more harder and faster then intended working hard to stay with Joel who was doing free pull with paddles.
Great! The blogs are back! Swam w/ Dave, Dave, and Keith. Got the latest psych sheet for the NAC Masters Sprinting Turkey Classic. I'm seeded first or second in way too many events. Now, I'm second guessing my times! Gotta keep telling myself it is for fun. I picked today's sets in order to get ready for the meet Sunday. Lots of 125s and 75s to get used to the SCM distance.
700 Warm up
10 x 125 - 2:00
* Odds hard stroke (made 1:35-1:45)
* Evens easy free
I did the first fly and made 1:35 or so. First 75 felt great. Last 50 felt horrible. Rest were breaststroke. Started on 1:45 and tweaked things until I could make 1:40 on the last couple. Fly is in the ballpark of my seed times. Breaststroke is a few seconds off. Hopefully the dive and the competition help me go a little faster.
10 x 75 - 1:15
* Odds hard breaststroke (made 1:00-1:05)
* Evens easy free
4 x 200 - 3:00, descend (2:35, 2:28, 2:23, 2:18)
Timed 225 (2:35)
This is close to where I want to be Sunday. The first 100 was very fast and I was feeling the cumulative yardage of the workout at this point. I should be faster at the meet.
5 x 50 - 1:00 SDK w/ fins down, easy back
6 x 50 Pull - :50 Descend (made :27s at the end)
6 x 50 Kick - 1:00
4 x 50 Pull - 1:00 (made :29-:32)
200 Cool down
Updated November 15th, 2012 at 05:59 PM by pmccoy
Very simple workout today.
2 x 1650 NS, rest 1:00 between each.
- on 1st one I went 24:45, on 2nd went 24:37.
100 easy DAB for cool down
Total: 3400 yards
I have my own lane on Tuesday and Thursday so I was wanting to use the Monofin today. I don't like using it when I have to share... I could hurt someone with it.
The left shoulder has been giving me some issues so I decided not to do my weightlifting last night. I will try tonight if it feels ok. I think I just have a lot of muscle cramping going on. My left shoulder and right quad are both cramping at the same time then they both subside for a while.
4x50@1:00 25 catch up drill + 25 build
4x50@1:00 IM order
4x25@:45 kick descend went 39, 35, 31, 28
500 Free kick w/zoomers every 3rd 25 fast
5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:11, 2:59, 2:47, 2:41, 2:36
500 EZ w/snorkle every 3rd 50 kick
Total 3000 yards
This is the first workout where a few of the high school girls came back to practice from the high school season that ended. They were in for a rude awakening as well. Sty thing was that we had 7 in our lane, and it made for difficult swimming at times.
600 (25 Free/75 Breast)
Kick Set w/ fins (did SDK on back)
4 Rounds of:
1 x 200 @ 3:00 (the easiest part)1 x 100 @ 1:251 x 50 @ :40I was 4th out of the 7, and luckily #5-7 in the lane weren't good kickers, or they weren't putting forth the effort (which I think is more the case).
(1400/2000) <--notice how 3/4 of our yardage is kick?
6 x 200 Free Pull @ 3:30 Desc. 1-3 (yeah right!)
did the first one easy (2:20) and was running into the back of the lap traffic. After this I'd catch them by the 125 or so, and have to do front scull for a 25, then I'd rest :10-15 seconds and swim the last 50, yet still run into them again.
Coach John said to me that it was a "Cluster out there...and you know what I mean to say."
It was a true mess in there, and he said we're not going to be able to do things like 200s like this, and are in dire need of more pool space.
16 x 25 Swim w/ fins @ 1:00
Odds Fly, Evens Free -- GO FAST!! I did SDK to 15 Meters or more on each
400 Stretch out swim
At this point we went into the deep tank which is about a 12 yard square tank, and lined up around the perimeter with kickboards and kicked the perimeter trying to get a whirlpool action going in the pool. We were told to push off each of the 4 corners to keep it moving, and this was fun, but for some reason the kids couldn't push off the walls very good (kinda like in normal swimming), and I'd keep running them over. We did stuff like this for about 10 minutes or so.
Then back to the regular pool:
8 x 50 @ 1:30, 2 of each stroke in IM Order
Odds Drill, Evens Sprint
200 EZ and out
4600 plus the deep tank kicking stuff
A fairly EZ practice, once we finished that opening kick set. Tomorrow will be the last team practice of the week, as we have a 3 day meet weekend out in Cheney, WA. I'm only going to swim on Sunday.
200 Fly, 200 Back, 200 Free.