w/u: 200 FR/200 Bk/200 IM drill
8 x 50
- odds = kick on :60
- evens = pull on :50 with bouy
1 x 50 EZ
Looking over my blog from last year, I found this fun set (courtesy of jaadams1), so I gave another swim at the Y meet set (see old entry for details):
200 Medley Relay - n/a
200 Free - went 2:14.09 (1:16 rest)
200 IM - went 2:39.19 (1:20 rest)
50 Free - went 28.00 (1:02 rest)
Diving goes here - n/a
100 Fly - went 1:17.69 (1:12 rest)
100 Free - went 1:01.12 (1:28 rest)
500 Free - went 6:25.12 (1:05 rest)
200 Free Relay - n/a
100 Back - went 1:07.13 (1:22 rest)
100 Breast - went 1:29.25
400 Free Relay - n/a
1 x 50 EZ
4 x 50 on :60
- down = DPS, free, :05 SR
- back = Stroke FAST (IMO)
250 loosen and out
(Solo/Rec/2900 yds/55 min)
For practice today, I was not altogether motivated and had fun with this set last year - thanks again for posting it, James. I though my times were awful as compared to last year, but I was faster today in most events. The 500 was shot as two kids decided to jump in the lane, "sprint" a few 50s, then leave, throwing off my concentration. I am super happy with the 100 back time - I played around with a slightly altered kick which helped with shoulder rotation - thing I might be closer to figuring this stroke out again.
Had a great group of folks in the water earlier today for Masters practice, eight in total. I am pretty stoked as a coach that every swimmer tried the Turducken, most at reduced yardages, but more proud that everyone swam fly today, including two gals brand new to organized swim practices. It's amazing how different masters are vs. kids - I gave very minimal directions and demonstrated technique from deck, and they were able to do legal fly!
I spent the afternoon putting up Christmas decorations outside as the the weather alternated between dark with spitting snow and then sunny with a biting wind. Mission accomplished, and I even had some help from my youngest cat when testing light bulbs:
I made up a nice chicken and broccoli divan recipe for supper (which I ate after swimming), and now am finishing up some brownies with oreos in the middle (picture to come, hopefully).
Two weeks to the NE SCM Champs meet at Boston University - still time to sign up and watch me partake in 3 gridges. Heck, offer one up with me, too! Up to 255 swimmers, Fort, with plenty of room for more to join in the fun at a great pool - entries close Mon, 12/03/12.
Was missing Brooke today - he's still in the hospital after being hit by a car while on his bike. Went to see him after swimming, but "No Visitors" Looks like the recovery is going to be a long one.
Swam with Peter, Bob, and Mary. Did less yardage, but worked it hard. I was tired at the end.
3x100 Free on 1:35
3x200 Free Descending on 3:30 (2:45, :40, :32 and 2:43, :37, :33)
3x100 Free on 1:30 (1:17, :17, :15 and 1:17, :15, :15)
100 Fast (1:12 and 1:13)
3 Times thru
4x50 Kick on :55
200 Free w/Paddles on 3:00 ( 2:37, 2:32, 2:37)
6x100 BAck w/paddles on 1:30 (1:22, :25, :21, :21, :21, :19)
20 minutes RC exercises
20 minutes foam rolling/stretching
1000 EZ SCM
Whew, my shoulders were fatigued after yesterday's workout. It was 750 race pace + 16 bursts, so a hard speed workout. I'll take tomorrow off. Then it's taper time next week! Good thing this is a busy time of year; it takes my mind off the fact that I'm being lazy and fat.
We had Wednesday and Thursday off from practice this week, apparently so we could prepare to stuff ourselves, and then attempt to work it off afterward. It was a nice break from the pool, and I did take a break.
But when practice time returned last night, it was definitely a kick in the pants!
Head Coach John is out somewhere with his family, so we got to have our workouts with the assistants this weekend. Not sure if that was going to be good or not?
Friday, 7:00-9:00pm (with asst. coach Anne)
We had a visiting swimmer from Tacoma Swim Club, 16 year old Whitney, who stayed pretty close behind me for most of the workout...just enough that I couldn't slack off a bit.
8 x 150 Choice @ 2:30 (did Free) consistent 1:47s
8 x 25 Stroke Fast @ :30 (did Fly/Back by 25s)
100 EZ Free
Main Set (getting right to it):
5 Rounds of:
400 Free @ 5:00 (shoot for 4:40s or under)100 Free relaxed @ 2:00my times by round: 4:35, 4:35, 4:34, 4:37, 4:38 <--got a little tired at the end(2500/4000)
16 x 25 Doggie Dig scull (head up, maintain kicking)
By 25s, short scull, medium length scull, long scull (basically freestyle pull with underwater recovery) @ :10 rest
2nd Main Set:
4 x 400 IM Done as:
2 x 200 IM w/ :10 rest between each2nd 200 of each series faster than the 1st oneDesc. the 400s 1-4Of those 3 above goals for the set...I made the :10 rest between each. I was just dead at this point of the night.(1600/6000)
600 Free stretch out
6600 Yards and then around midnight after a movie at home.
Saturday morning practice 8:00-10:00am (with "beginner kids coach" Darcy)
Darcy's about 8-10 years older than me, and was on swim team when I first started a looooonnnnng time ago.
400 Kick w/ board
6 x 200 IM Streamline Kick on back @ :15 rest
3 Rounds of:
4 x 125 "IM" (25 Stroke/75 Free Build/25 Stroke Sprint)rotate stroke IMOrder through the seriesRound 1 @ 2:00, Round 2 @ 1:50, Round 3 @ 1:40Not really too tough of a set, but Round 3 did push me a bit, but wasn't extremely difficult. Henry who was in my lane with me didn't care for the 1:40 interval too much though. (1500/3500)
400 Free stretch out
4 x 100 Kick w/ fins (1 each stroke fast) @ :10 rest
I didn't push these too hard...didn't need to cramp today.
200 Free stretch out
At this point (9:30am), the younger kids group was coming to the pool to start their workout, which was going to be a "Dart Board" workout. Various colored balloons were on the board, and each had a set or fun inside.
Found out the Blue balloons were "tough", Red balloons were "sprint", and the Yellow balloons were "Games/Fun".
I got to throw first...aimed for a yellow of course...BAM! Hit the BLUE right next to the yellow.
6 x 100 Back @ 1:40 <-- not bad..could've been worse in my mind, but the kids were all bitchin' and whining about it.
Next throw was by one of the older girls who was in the above group from my dart throw. She first missed the dart board altogether, which gave us all a 10 pushup penalty!! Grrrrr... Oh well.
She then threw again...BLUE!! And guess what?
3 x 200 Fly @ 4:00
I was laughing soooo hard at this point, 'cause they were complaining about the backstroke set.
We did 2 of them FLy, and then cooled down the final one since it was time to get out anyway.
OH YEAH...I hit my GTD goal today (which I had set prior to ever thinking about joining up with the age groupers last year)
My Go The Distance 2012 Progress
501.19 miles swum (=882,093 yards, =806,585 meters).
View my monthly progress | my milestones/awards | Go The Distance 2012 results.
Most recent milestone achievement: 500 miles on 11/24.
248.81 miles (= 437,907 yards, = 400,423 meters) to next milestone (750 miles milestone).
My Go The Distance 2012 goal: 500.00 mi. Progress towards goal:
Congratulations! You have achieved your goal for Go The Distance 2012
My goal pace: 450.68 miles required as of today to reach my goal by the end of the event
My actual current pace: 501.19 miles as of today
I'm about 1 month ahead of myself compared to last year in 2011. I don't know how some people can be over 1000 miles for the year, let alone be 1800+ miles for the year so far!!?? Oh well, I did my 500 miles and got my free suit coming soon, hopefully.
AM only SCY
12x50 @ 1:00 I.M. order
1 - kick
1 - drill
1 - swim
3x100 @ 1:20 D1-3
4x50 @ :50 V.S.
15x200 @ 3:00 I.M.
1 - drill
1 - MAX kick outs off each wall
1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15)
Swam at HSA w/ Mary, Bob and Dave. Matt coached for Brook since Brook is still in the hospital. Tried to drop by and check on Brook but he was resting an not taking visitors.
400 Swim (I did IM)
100 Swim (I did IM)
2 rounds of:
* 3 x 200 IM - 3:30, Descend (2:50, 2:45, 2:40; 2:48, 2:40, 2:37)
* 2 x 50 - 1:00 Odds stroke, build; evens drill
* 3 x 100 Free - 1:30, Descend (1:12s->1:05s)
* 4 x 50 - 1:00 Odds stroke, build; evens drill
* 100 Fast (1:04, 1:04)
3 rounds of:
* 4 x 50 Kick w/ buoy - :55
* 200 Pull - 3:00 (2:20, 2:15, 2:12)
6 x 100 Backstroke pull - 1:30
Tried to descend - (1:27, 1:25, 1:22, 1:20, 1:17, 1:18)
200 Cool down
this is one of those days where i shouldn't be trusted with anything more complicated than a sippy cup.
got up around 0450 and lifted weights for about an hour. the session felt good and was a nice endurance high rep type of workout. around 6 i decided to go straight to the pool to take advantage of the training effect. by this time my upper body was all warmed up and ready. usually it takes me a good 30 min to feel this primed when i swim even with a long gradual warmup.
i get in the water and have a lane all to myself. using the fast lane (first time since I was sick a month ago) the water felt refreshing. And as i was doing my warmup i kept getting distracted by the little things like how my nose piece was digging into my nose.... Funny how one day it digs in and the next it decides to not inflict any pain.
so here is the workout
4 x this little super set
400 kick (100/200/100)
It wasn't a bad swim had a good lane buddy who was kicking my butt with ease. She had a Kona ironman swim cap on and she def was an open water swimmer with a wide sweeping stroke.
So verily, i finished and climbed out of the pool feeling really spent. didnt realize how bad it was until i was having trouble cracking an egg without getting most of the shell into the bowl. now i just need enough coffee and the day should be good.
AM only SCY
500 swim 4/6/2
400 75 pull/25 scull w/ buoy
300 @ 4:00 pull w/ buoy + paddles descend 100s
2x100 @ 1:40 50 kick/50 build
2x100 @ 1:30 RED HR
200 @ 2:45 pull w/ buoy + paddles
4x50 @ 1:00 side kick
4x50 @ :50 V.S.
4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
6x50 @ 1:15 kick w/ fins + power tower AFAP
4x25 @ :40 swim w/ parachute AFAP
6x50 @ 1:15 swim w/ fins + power tower AFAP
50 FAST (FR, 24.3)