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Got to the pool a little late. Roger was setting up some complicated set. So, instead of trying to ask and figure out what they were doing, I set out on my own and did some distance (which I really haven't done since last spring.

100 Free
500 Free (7:10)
2000 Free (29:00)
500 (7:15)
200 Kick
2x50 Fly
200 Kick
4x25 Fly
500 Free (7:20)
100 Kick
500 Back w/paddles (7:28)
100 Kick
2x100 IM
50 Fly
100 Back (1:25)
100 Free (1:18)

5350 yards
102 minutes

SCY

I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.

Today:
Warm up: (1000)
500 choice - did as 100 free/100 back/100 free/100 back/100 free
4 x 50 w/paddles 25 kick - 25 pull/1:15
- no paddles, just kicked and pulled without them. ave 50 on these
4 x 50/50 build each and ds set
- free went 40->37
4 x 25/30 burst + cruise
- kicked these as fast underwater SDK to 15 then easy flutter to wall

Set #1 (1000)
2 x 200/3:30 make interval
- #1 back at 3:10, #2 free at 2:50
2 x 100/1:45 negative split by 50
- #1 back at 1:30, #2 free at 1:25
1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's

Set #2: Kick and pull (800)
8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
- odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)

100 easy swim

Total: 2900 yards

Today I swam mid-day at the Y:

1000 scy warmup (400s, 200k, 200p, 200d/s)

Pieces of IM sets:
8 x 25, 2 each stroke, IM order, odds K, evens S, @ :30
7 x 50 IM pieces (50 fly, 25 FL / 25 BK, 50 BK, 25 BK/25 BR, etc) @ :50—strong and controlled
6 x 75 IM pieces @ 1:20, odds K/S/K, evens S/D/S
5 x 100 IM pieces @ 1:30, solid effort on all
4 x 125 IM pieces @ 2:00, done as 50 build / 25 sprint (turns inclusive) / 50 easy
3 x 150 IM pieces @ 2:30, 90% effort
2 x 175 IM pieces @ 3:15, all swimming between flags easy, turns as pretty as possible on first 175, and as fast as possible on 2nd 175
1 x 200 IM fast
(Masters minute between each set)

Warmdown: 5 x 200 FR, odds S, evens pull with paddles

I’d started this pieces of IM set at a workout earlier this month, and had to get out after the first 150. I’d been wanting to do the whole thing ever since, and today’s solo workout was a fine opportunity for that.

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
50 EZ
8 x 50 fly drills @ 1:00-1:10
50 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
50 EZ

20 x 25
odds = up tempo free @ :30
evens = EZ @ :45
100 EZ

3 x (50 AFAP w/fins + 150 EZ) @ 5:00
fly, 23
breast, 27
flutter kick w/board, 25 flat
100 EZ

1 x AFAP broken 100 IM
-- break for :15 @ 50/75
-- went 50ish
200 EZ

Total: 3150


++++++++++++++++++++++++++++

Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...

No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.

Mon Nov 26, 2012

4 days till SCM meet
Entered: 1, 2, & 4 IM, 50 bk fr br & FL, 1fl, 4 & 8 fr, plan to do a few relays and probably drop the 4 free

Swam: Thu, Fri, & Sat but not sun
feeling good, took it easy, did several sprints

Lifted: Wed


Slept in a little today

Whitney coached
5:00 - 6:30 dove around 6:00
SCY UT Swim Center
north end main pool
Swam with Mike, Tyler, Ned, & Korey
beside Larry, Gull, Sloan, Keith, David, & ??
Keith pulled a 600 in 6:16

Warm up
missed it

Main Set

warmed up
did a few 25's easy speed
swim and kick

Might drop by noon for a little more


Next Meets:

Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
DAYS TILL


2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX

Swam w/ Meredith, Aundrey, Ray, Dave, Dave, Dave, Roger and Danny. It is Meredith's last day as she gets ready to taper for state.

SCY

600 Warm up

125 IM/125 Free - 2:00
125 IM/125 Free - 1:55
125 IM/125 Free - 1:50
125 IM/125 Free - 1:45
125 IM/125 Free - 1:40
125 IM/125 Free - 1:35
100 IM/100 Free - 1:30
100 IM/100 Free - 1:25
100 IM/100 Free - 1:20
100 IM/100 Free - 1:15
75 fly/back/free /75 Free - 1:10
75 fly/back/free /75 Free - 1:05
75 fly/back/free /75 Free - 1:00
50 back/50 free - :55
50 br/50 free - :50
50 fly/50 free - :45
50 fly/50 free - :40
50 free/50 free - :35
25 back/25 free - :30
25 fly/25 free - :25
25 fly/25 free - :20
150 Easy

5 x 100 kick - 2:00 descend
(I did IM - 1:45, 1:40, 1:38, 1:36, 1:35)
100 Easy

24 x 25 - :40
* 1-4 kick
* 5-8 fly, no breath
* 9-12 IM Order
* 13-16 free, no breath
* 17-20 Fly, hard
* 21-24 SDK w/ fins

200 Cool down

(5550 Total)

I have never taken more than 2 days off at a time this is a first. When I first got in my right shoulder, left elbow, right knee and bad back were all painful.

After the warmup I was actually feeling much better everywhere except the lower back which is always a problem.

500 choice

3 x (3 x 50)
R1 = 25 scull + 25 torque drill @ 1:15
R2 = 50 tempo kick @ 1:15
R3 = 50 swim, descend to 200 pace @ 1:00 went 47, 44, 39

100 EZ

8 x 25 burst + cruise, fast hands drills @ :45
100 EZ
8 x 25 burst + cruise, kick @ :45
100 EZ

w/zoomers Back:
25 AFAP + 75 EZ
50, broken + 150 EZ
75, broken + 175 EZ
100, broken + 150 EZ
R1 = break for :10 @ every 25, the 75 & 100 are @ 100 pace held :18's on the 25's

w/zoomers Free:
25 AFAP + 75 EZ
50, broken + 150 EZ
R2 = break for :15 @ every 25, the 75 & 100 are @ 100 pace held 15's on the 25's
250 EZ

Total 3050 yards