PM only SCY
1600 assorted kicking and drilling
Was a busy day and had time to hop in and paddle around before coaching, but didn't really record what I did. It was all on the fly.
Happy Thanksgiving everyone!!!
Had a pretty good group at the pool today. Shared a lane with Keith and swam with the two Dave's, Peter, Roger, Danny, Andrei, Meredith and Megan.
Swam a 1650 for the first time in a long time. So today was more of a distance work day. Was tired so I didn't do any of the hard sets at the end of practice with Peter.
12x100 on 1:30 (kept at 1:18 to 1:20)
1650 Free -23:14
16x50 on 1:00 - 6 -Fly/Free, 6 - Back, 4 Free
5x100 BAck w/paddles on 1:40
3x100 Free w/paddles on 1:30
16 x 25 shooters w/fins @ :40
-- 8 back, 8 belly
8 x 25 burst + cruise, fast hands drills @ 1:00
5 x 20 free in & outs w/race pace turn @ 1:00
6 x (25 AFAP + 75 EZ) @ 3:00
-- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start.
3 x through w/paddles & fins
100 smooth free @ 1:45
100 EZ kick w/board @ 1:45*
5 x 25 @ 100 pace, :10 break @ each 25
* I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today.
10 x 25 w/paddles & parachute @ :45-1:00
Another fairly empty pool! So glad I could swim rather than shop for food and cook.
The results from the Sprint & Relay Festival are up:
I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish.
I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.
300 swim back & free
300 4-4-4 scull / swim
4 x 50/1:00 25 strong/25 sprint - arm started to hurt on first one of these so I kicked the next 3
Main Set (2000)
1 x 400/30 sr kick w/ fins - wemt 6:20
4 x 100/20 sr kick w/fins - ave 1:30
1 x 400/20 sr kick w/ fins - wemt 6:10
4 x 100/15 sr kick w/fins - ave 1:27
1 x 400/30 sr swim free w/ fins - wemt 5:42
1 x 100 easy back w/fins
Total: 2900 yards
Next workout will be
Happy Thanksgiving to all of you!
1 X 200 3:00
4 X 100 1:40
1 X 300 4:30
4 X 100 1:30
1 X 200 kick + 100 swim
4 X (3 X 100
Rounds 1/3: IM or stroke on 2:00
Rounds 2/4: Free on 1:30
100's: #1 moderate #2 build #3 fast
Short break between rounds
3 X 50 1:10
1 X 100 kick 2:30
50's: #1 moderate #2 build #3 fast
WARM DOWN: 4 X 50 easy 1:00
Did my leg weight workout one day early this week since I was not sure I could get it in today. Alittle sore today.
500 free kick w/zoomers every 3rd 25 fast
8x25@1:00 shooters w/monofin
8x25@:45 fly w/monofin
4x50@1:00 streamline fly kick w/monofin
5x100@1:30 free smooth w/paddles & bouy
total 2500 yards
Wed Nov 21, 2012
10 days till SCM meet
Wedge starting blocks are installed on the north end in the UT Swim Center, not yet on the south.
Mon: Lifted didn't blog, plan to lift again today
Tue: Swam didn't blog, took it easy, did some sprints
6:00 - 7:30 dove around 6:10
SCY UT Swim Center diving well & main pool, both bulkheads are down and pool set up with 2 25 yard racing courses
Swam with Mike, Jeff, Jim & Tyler
beside Larry, Gull, Sloan, Keith, Chris, David, Dick
went around 400
100 fast on 2:00 100 easy
2 x 1 fast on 2:00 100 easy
3 then 1 easy, 4 then 1 easy, 5 then 1 easy
25's & 50's on the fast
then they did it again with 50's instead of 100'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
Thanksgiving came early today as Rondi, John, and I celebrated the season with the traditional turducken set. The water was a mite cooler than on Monday, when I had deemed it too hot for a workout and just done some easy drills and practiced my backwards swimming. (How hot is too hot? If I stick my tongue out while Iím swimming and thereís no discernible difference between the temp of the pool water and the inside of my mouth, thatís too hot). But I was also better prepared, having brought both a lycra cap and my new creation, a cap into which I had cut ventilation holes, stegosaurus style:
O Holey Cap!
The latter worked well, and kept me from overheating during the following:
1000 lcm warmup (400s, 200k, 200p, 200d/s)
4 x 350 Turduckens, done as follows
100 FL / 50 BK / 50 BR / 50 BK / 100 FL
100 BK / 50 BR / 50 FR / 50 BR / 100 BK
100 BR / 50 FR / 50 FL / 50 FR / 100 BR
100 FR / 50 FL / 50 BK / 50 FL / 100 FR
After the turduckens, we all played around with backwards swimmingómy backwards backstroke is getting better, giving me hope that I can get my backwards 50IM time under 2:30--then I did the following short finishing set
2 x 200, odds FR w/ paddles, evens swim
That was it! Iíll see if I feel like another help of turduckens tomorrow (or maybe Iíll dream up the swimming equivalent of the veggiducken . . .) And the new hat style is definitely a keeper for those warm Riverbank mornings!
Swam w/ Dave, Dave, Dave, Keith, Roger, Aundrey, Meredith, Meredith's sister and Danny. Felt pretty good today. Fly was strong and I had a pretty decent 1650.
600 Warm up
3 rounds of:
* 100 Fly - 1:30 (made 1:20-1:25)
* 25 Kick/75 Free - 1:30
* 50 Kick/50 Free - 1:30
* 75 Kick/25 Free - 1:30
1650 Timed - Open turns every 400 (4:55, 4:53, 4:52, 4:51, :34 - 20:05)
16 x 50 - 1:00 (4 x [2 Easy fly, 2 hard pull])
12 x 50 Kick - 1:00
* 1-6 SDK w/ fins down, easy back
* 7-12 Kick w/ board
200 Cool down
The first half hour of practice from 7-7:30 was taken up by the awards from last weekend's meet over in eastern Washington. As a team we ended up in 3rd place. 1st and 2nd place teams had well over 100 swimmers each, and we only had 31 swimmers, but beat out another team with many more swimmers than us. Quality before quantity, right?
We had a visiting swimmer who is in town for the holidays from the Sacremento, CA area. He's 17 and pretty quick. Said he was around a 4:55/5:00 500, a good breaststroker, and was a good IMer as well. Pretty much a duplicate of Jared who I normally chase in practice on a daily basis, so now I'm chasing two guys for a couple days.
We got right to it with the workout, and basically skipped any type of true warmup...
Our "warmup"/intro set:
3 x 200 Free Desc. 1-3 @ LIFO + :15
I went 2:20, 2:15, 2:11 hell of a way to warmup.
3 x 200 IM Desc. 1-3 @ LIFO + :15
went 2:40ish to maybe 2:35
8 x 150 SDK on back w/ short fins @ 2:15
3 Rounds of 3 x 100 Free "get lots of rest" w/ 1:00 between rounds
Round 1 @ 1:20 (went 1:03/1:04/1:04)Round 2 @ 1:15 (went 1:02/1:04/1:04)Round 3 @ 1:10 (went 1:02/1:03/1:00) I tried to chase down the 'new guy' at the end200 EZ
Main Set #2:
3 x 200 IM @ 4:30 Desc. 1-3 starting @ 85% effort
went 2:31, 2:25, 2:21 <--pretty sure 2:21 is my best effort in practice
500 EZ cooldown...did Free Pull
494.20 miles swum (=869,793 yards, =795,338 meters).
View my monthly progress | my milestones/awards | Go The Distance 2012 results.
Most recent milestone achievement: 400 miles on 10/02.
5.80 miles (= 10,207 yards, = 9,334 meters) to next milestone (500 miles milestone).
Looks like I'll potentially hit the mark for the Nike suit after Friday and Saturday's practices.
Now I have two days off from the water, and wondering about Friday night's practice. Coach John is out of town this weekend, but his assistant will be running the practice. This could be good, or it could be really bad.
She may really try to kill us, which I'm actually looking forward to. But sharks 'n minnows and relays is a very close 2nd.
Updated November 21st, 2012 at 01:26 AM by jaadams1