Today I swam TNYA’s mid-day workout at John Jay College. It was a crowded pool—there were 7 in most lanes, including mine—but with considerate and mindful lanemates all things are possible. Mine kept me laughing in the intervals between swims as well—it was a reminder of why I really love swimming with this team. Here’s what I did: 950 scy warmup: 300s, 7 x 50 kick @ :10 rest, 300 alt free/back by 50 12 x 25 @ :30: odds BK w/ 10 underwater kicks, evens FR 500 pull, with breathing pattern [I just did bilateral] 2x thru (First round = FR, 2nd round = BK on last 25 of single swims, then BK for all 4 50s) 150 @ 2:30 100 @ 1:40 50 @ 1:10 4 x 50 desc. @ 1:00 [31 on fastest FR, 35 on fastest BK] 50 easy 1:00 rest Then we repeated all of the above from the 500 on, only skipping the last 150/100/50 on the last round because we were running out of time. 50 warmdown
Well yesterday I wrote about how the first day of PT wasn't so bad....and it wasn't, until the evening came around. After I had repeated my series of exercises two more times during the day (as directed), my arm was killing me by bed time. Last night I slept horribly, probably the worst night since the surgery actually. I kept waking up with sharp pains and had a hard time staying comfortable. I've been able to sleep in my bed but I build a 'pillow fort' every night which keeps me reclined at about 45 degrees. I took a pain pill before bed as I have been doing all this week, but it obviously couldn't keep me comfortable last night. I missed a dose of ibuprofen yesterday too, so I'm sure that contributed a bit even with the addition of my new exercises. I know its definitely the external rotation that is causing the pain....and literally all I can do right now is get my arm/elbow in a neutral position....aka not any real external rotation at all! sigh....here we go!!!
The Y pool was great today. I was expecting the usual bath water but not so this time. So I actually got more of a workout than I expected. 500 free 500 free kick w/zoomers every 3rd lap fast 5x200@3:00 free w/paddles & bouy went 2:50, 2:45, 2:45, 2:43, 2:36 8x25@1:00 shooters w/monofin 8x25@1:00 fly w/monofin 200 fly kick w/monofin 2x200 free ez 12x25 ez Total 3300 yards
GSP or Condit? I am a GSP fan, but I don't hate Condit. Now that the throw down is out of the way, here is how the meet went. My 400 free (1st event) started at 7:59 and I finished cooling down at 9:20 from my last event. All my racing was done in under 80 minutes. Very much something James would think is fun. 1st event 400 free, the gridge event - 4:58.15 -- 1:10.68 (33.51, 37.17) -- 1:18.70 (37.99, 40.71) -- 1:17.35 (39.03, 38.32) -- 1:13.38 (37.18, 36.20) I thought 10,12,12,12 was reasonable, but I also have know experience splitting a 400. There are 6 lanes and I am in lane 1, so there are 4 people faster than me in theory, two I know are fast and realistically much faster than me. At the 75-100 leg I see I am in the lead, by a lot, and all I can feel is prerace jitters, I have no idea how fast I am going from feel, so I dial it back. In reality, I was right on track. If I would have kept up the pace, I would have died at the end but had a much better swim, probably by several seconds. -18.71 for the gridge, but worst swim of the meet, all on poor execution. I shouldn't let other swimmers influence my race, I know how much variety there is in my training, so expecting the fast guy to go fast is silly. I have done a sub 5:00 swim from a push at Lifetime recently, which is the primary reason I am so disappointed in that swim. The feel the first race of a meet is so incredibly different than anything in practice... 50 free: 27.81 Happy with that. I didn't cool down, warm up, or have time to pee after the 400 free. Not the best time for me, but I am not in the condition I was last year, the 400 was maybe 10 minutes before and last year I had Jost to race. 200 free: 2:16.06 - 1:05.77 (31.45, 34.37) - 1:10.29 (35.74, 34.55) This was kinda different. Stephanie Stone was in the lane next to me and we knew each other from WCM intensive training camp that we did back in March. She said she wanted to break 2:13, and I was entered with a 2:13 mid. I told her that I was not in the condition I was in last November and after the 400 definitely wasn't going 2:13, but I was more than happy to go out in a 5 high 6 low, but she needed to know that at the 100 she would have to pull way ahead of me to meet her goal. She's a smart girl, so probably didn't trust me, but at the 100 she was about a stroke and a half infront of me, well withing meeting her goal, she just didn't quite have the back half some 30 minutes after her 400, to break 2:13. She was 2:14 mid. Still a blazing time, but she wasn't thrilled with it. Happy with my time, slightly faster than I expected, didn't really swim my usual race and thinking about someone else's 200 for a change was a nice break. This was a really enjoyable swim for me. 100 Free: 1:00.96 (30.03) This was fun. This is probably the first race that I can ever remember winning. Sadly, I remember not too long ago when this meet was bigger I probably would have won the second to last heat. Still fun! I was in much better shape at this point in the meet than I expected and this was a solid time given the timeline of the meet. To break a minute at this meet, I would have to forgo everything but the 50 or actually become a much faster swimmer. The 100 free is just too late in this meet to have a good swim and still take part in the other events I enjoy. Almost forgot, I got stuck in traffic and missed half of warm up (was on deck at 7:20 for a 7:00 warm up and 7:45 clear the pool) but the meet was so small I was in a lane with only Stephanie and Lynn (also from WCM training camp) during warm up who are both quick swimmers. One of the best warm up experiences I have had at a meet. This might have impacted the 400, but doubt it for the rest of the meet. * I did the split breakdowns from the cumalitives in my head, so there are likely math errors.
Thursday 11/15 PM only SCY 600 swim 400 pull w/ buoy only 200 FL kick on back 10x50 @ 1:00 #5, 7, 9, and 10 FAST 12x150 3 @ 2:20 FR drill 3 @ 1:45 FR D1-3 3 @ 2:20 I.M. drill 3 @ 2:00 I.M. D1-3 300 EZ Total: 3800
Swam with Dave, Dave, Dave, Bob and Mary. The goal of today was to warm up slowly, hit near race speed for parts of a few sets and take a long warm down. Felt good and I should be ready to race tomorrow. SCY Easy 400 IM warm up 100 kick no board/100 kick w/ board 100 free 100 kick no board/100 kick w/ board 200 IM 100 kick no board/100 kick w/ board 300 free (negative split: 3:35) 100 kick no board/100 kick w/ board 400 IM hard (5:30) 400 Pull (negative split: 4:30) 4 x 100 free - 1:30 descend (1:15,1:10,1:07,1:04) 300 Pull (tried neg split but got tired: 3:30) 4 x 75 IM (easy fly, back; hard breast) 200 Pull hard - 3:00 (2:10) 4 x 50 free -:50 descend (:35->:30) 100 Pull hard - 1:30 (1:01) 4 x 25 -: 30 IM order 3 rounds of: (stroke = IM order by round) * 25 stroke - :30 * 100 free - 1:30 * 50 stroke - 1:00 * 100 free - 1:30 * 25 stroke - :30 Took all of this easy 100 cool down (5200 total)
Swam with Dave B, Dave M, Peter, Bob and Mary. Did Brook's sets which is a lot like a hodge podge of swimming. My arms felt very tired but I kept up a pretty good pace. Glad tomorrow is rest. 4x100 Free 300 Free 2x100 Free 400 Free (5:28) 400 Free w/paddles (5:12) 4x100 Free on 1:30 (1:15's) 300 Free w/paddles (3:53) 4x75 Back w/paddles 200 Free w/paddles 4x50 Free 100 Free w/paddles 4x25 Back 3 Times through - 25/100/50/100/25 - stroke/free/stroke/free/stroke IM order I did fre e and back 100 Back 100 Free 4400 yards 90 minutes
Recent Comments
