SCY@FGCU Aquatic Center
Air temp of 74, pool at 82, 75% water clarity.
Sunny skies with humidity at 62%
5x50 FR/K on 1:00
4(1x50 on 1:00, 1x100 on 2:00, 1x150 on 3:00, 200EZ)
32, 1:06, 1:3832, 1:05, 1:3731, 1:04, 1:3630, 1:03, 1:34
8x100 Fly on 2:00
1-3-5-7: 25/RA-25/LA-50S2-4-6-8: 50 1RA/1LA/2S, 50S
500 BK DPS with compact streamling turns
100-200-300-400-500 Ladder Pull FR on 1:30/100: Desc pace
Paddles-Tube-BouyDid: 1:15, 2:26, 3:40, 4:51, 5:54
Warm down: 200 EZ Swim
Warmup - Water was really warm.Set 1 - The 150s were harder than expected, really had to work the 3rd 50.Set 2 - Worked on fly drills.Set 3 - Was glad I could descend my pace
Shared a lane with Keith and swam with Roger, Danny, Peter, the two Dave's, Meredith and Andrei. Arms felt tired and my shoulders just haven't felt right. So, I didn't feel fast, but I kept a steady pace and then, at the end, I swam the fastest 200 Backs I have swam. Keep working on Fly, but it still wears me out.
10x100 Free on 1:30
5x200 on 3:00
3x300 Free on 4:30
16x25 - 2stroke/2Kick Fly/Back order
4x100 IM on 1:45
3x200 Back w/paddles on 3:00 (2:45, 2:43, 2:40)
20 minutes of rehab ex
25-30 minutes of stretching/foam rolling
2000 of slow mo drills & shooters
I woke up with a meet hangover, tired and sore. I felt slightly better after the recovery swim, so am hopeful that I can rip off a good speed workout tomorrow. What looks more dubious is that I will have actual lanes to swim in this week. The pool was uncharacteristically crowded at 2:00 today when it is normally deserted. I am worried it will be a working around noodlers week. Blech.
Still very happy with the meet, and glad that I persevered and swam the 100 breast in the middle. There would be no chance to swim it at NE Champs where both the 100 and 200 breast are adjacent to my best events. I signed up today:
Sat: 100 IM, 50 free, 100 fly
Sun: 100 free, 50 back, 50 breast, 200 free
I entered the 100 and 200 free as if I were doing split requests. I haven't figured out what I want to do with those events. It will depend in part on what time I go in the open 50 free on Saturday. I'm also not positive I want to swim a super hard 100 free right before 50 back on Sunday. I might prefer to throw it in at the end of the day. No worries -- there is no contemplation at all that I will swim a 200 free for time.
Mon Nov 21, 2012
12 days till SCM meet
Wedge starting blocks just arrived at the UT Swim Center, they are not installed yet and require new holes drilled in the deck
Swam & Lifted on Sat didn't blog
Didn't swim Sun
Plan to lift today or tomorrow
Made a last minute trip to SA yesterday to see a friend and went to bed late. Decided to sleep in some fro practice.
SCY UT Swim Center diving well
5:00 - 6:30 dove around 5:55
Swam with Todd
beside Larry, Gull, Sloan, & Keith,
assigned 20 x 200
4 on 2:40
did: I'm tapering and dove in on #14
so I swam easy and stayed out of the way on 14 & 15 then picked up the pace a bit but stuck with easy speed 150's
Showed up again for Noon practice
warmed up with Jim & Dale
then swam and kicked easy
did a few easy speed 25'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
Played basketball last night in the first time in over a month. Stayed for two hours, we had 12 guys so played 3 teams of four. Probably played a little over an hour total on court. My legs are sore, but functioning, however I was the recipient of a chop block to the right forearm and that smarts a bit. With the BU meet in a few weekends, no more bball for me until after the swim.
w/u: 200 Fr/200 Bk/200 IM drill
Repeat two times:
2 x 200 pull w/ buoy
-1st round= Fr @2:40 - went 2:31, 2:28
-2nd round= Bk @3 - went 2:45, 2:41
4 x 50 kick on :55
On next bottom, do ...
1 x 400 FR GO!
-1st round = 4:51
-2nd round = 4:46
break with other swimmers
Repeat two times:
- 4 x 75 IM on 1:15 (work walls, FAST last length)
- 1 x 100 recovery kick
200 loosen and out
(Solo/Rec/3000 yds/65 min)
Felt a little sluggish in the water today. Counting the meet last weekend, I was only wet three times, the last swim on Thursday, so that is to be expected. I've been using my chin-up bar daily and foam rolling more, so I think that helps to some extend in feeling ok in the water.
The goal with the main set was to swim a 400 faster than the add-up of the pulled 200's. The kicks served as a transition into the longer swim. I am happy with those times, as it kinda justifies my base at 1:20 per hundred for sets, and I really attempted to kick more during the swims than I usually do. I wanted to keep playing with my breaststroke so did the IM rotations.
I could have gotten in another 10-15 minutes of swimming, but decided to end where I was. A bit too beat up from bball to attempt some Quarter's Strong or burst/cruise efforts.
Tonight I will be able to head to Bible study, and tomorrow night after work we are picking my daughter up from the train station in Albany - first time I'll get to see her since dropping her off at school in September. Looking forward to a fun visit with her over the Thanksgiving holiday.
2 X 200 3:00 3:00
3 X 100 1:40 1:30
1 X 50 fast 1:00 -
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 50 easy 1:00
1 X 75 build 1:30
1 X 100 fast 2:30
Four rounds, all choice.
10 X 50 kick 1:10
odd: moderate even: fast
1 X 100 swim
4 X 300 pull 4:30
Negative split each swim
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger and Keith. My back is a wreck after chasing kids through the science museum yesterday and driving home. Swimming felt good. Hurts now.
600 Warm up
8 x 100 Up/Down Kick - 1:40 (:05)
10 x 100 - 1:30
* Odds IM (1:25 -> 1:17)
* Evens Free (1:15 -> 1:07)
500 easy. Breathe every stroke on first 25. Increase a stroke per breath every 25 yds after that until failure. Start over. Made it up to 12 strokes per breath before restarting.
4 rounds of: (Stroke = IM Order by iteration)
* 2 x 25 stroke - :30 easy/hard
* 2 x 25 kick - :40 easy/hard
3 x 300 Pull/Stroke/Kick - 4:00
4 x 100 IM Order - 1:45
3 x 200 Backstroke pull - 3:00 (2:50, 2:45, 2:42)
200 Cool down
Just did not have the energy today but still gave what I had to the workout.
500 kick w/zoomers every 3rd lap fast
8x25@1:00 burst & cruise odds fly evens free
5x100@2:00 kick w/zoomers
#1&3 as 25 fast + 75 EZ
#2&4 as 50 fast + 50 EZ
6x(25 AFAP + 75 EZ free)@2:00 w/zoomers odds fly(16's) evens free(15's) for the 25 AFAP
2x(50 + 2x25 + 50) @1:00 per section
1st 50 @200 pace(40's)
1st 25 @100 pace(17's)
2nd 25 AFAP(16's)
2nd 50 EZ
300 EZ w/snorkle
Total 3000 yards