Did sets of 4 today. Swam with Dave. B. Peter, Dave M., Ray, and Danny. Started out strong. Then because they were doing different strokes/kicks on a longer interval, I did backstroke pull. I was fast but it started wearing me down. So second time through I couldn't hold the speed. Also kept up some IM work. 100 Free 4x200 Free on 3:00 (2:37, :39, :35, :32) 50 Back 4x150 Backw/Paddles on 2:30 (2:05, :03, :02, :04) 50 Back 4x100 Back w/ paddles (1:17, :16, :17, :20) 100 Free 4x200 on 3:00 (2:37, :43, :45, :47) 50 Back 4x150 Back w/ paddles on 2:30 (2:03, :07, :07, :10) 50 Free 4x100 Free on 1:45 (1:21, :20, :20, :20) 100 Back 200 Kick 8x50 IM Order 2x50 Fly 200 Back w/ paddles - 2:55 8x50 IM order 100 Free 5400 yards 105 minutes
Wed Nov 28 Hello from the JW Marriot Resort in San Antonio, tx. I'm at a work conference recognition club event. They have a spa & a couple weight rooms So i swam today and yesterday. Nothing structured, just tapering, taking it easy and keeping the feel. This will be my last SCM meet int the 45 - 49 age group. I plan to shave Friday & race Saturday & Sunday. This is the meet where all our SCM times got thrown out last yr cause the pool was a 1/4 too short Think my 2011 times were: 50 BK 27.7 1 BK 1:00.?? 1 IM 1:01.3 2 IM 2:14 4 IM 4:51 50 FR 25.3 2010 47 jammer 50 Free 25.41 50 Back 27.70 100 Back 1:02.27 50 Breast 32.08 50 Fly 26.79 100 Fly 1:01.99 100 IM 1:03.51 200 IM 2:14.49 400 IM 4:54.10 2009 46 blue 70 Nero comp 50 Free 24.82 100 Free 54.67 50 Back 27.46 100 Back 59.20 50 Breast 31.50 50 Fly 26.36 100 FL 58.03 100 IM 1:00.14 200 IM 2:11.28 2008 45 blue 70 Nero comp 50 Fr 24.18 100 Free 54.57 50 BK 27.20 100 BK 58.89 50 Breast 31.49 50 Fly 25.99 100 IM 1:00.32 200 IM 2:14.16
Updated November 28th, 2012 at 06:40 PM by ande
Swim/SCY/Solo: Warm up: 600 various 12 x 25 DPK shooters w/fins @ :40 50 EZ Main Sets: 6 x 25 burst + cruise @ 1:00 50 EZ 5 x 20 in & outs w/race pace turn @ 1:15 -- I think 6 SDKs off the wall on free works best. 100 EZ 2 x (25 AFAP free from a dive + 75 EZ) -- rolling on 59, 12 lows 100 EZ 2 x (50 EZ speed fly w/fins @ 100 pace + 150 EZ) -- 24 high and 25 low Total: 2050 +++++++++++++++++++++++++++ I had been enjoying a couple days of pool heater malfunction so the water was 79-80. back to 83-84 today; the noodlers were happy. Had a deep tissue massage right after swimming. I thought I had booked for 90, but they only had me listed for 60. So I ended up being comped a free massage! Woohoo! NE Champs still hovering at 312 swimmers. The most popular event for women is 50 free, followed closely by 100 IM.
SCY@FGCU Aquatic Center Air temp of 62, pool at 81, 100% water clarity. Fog with humidity at 65% Warm up: 1x500 FR 10x50 FR Kick on 1:00 8x50 FR on :45 desc 1-4,5-8 *Set 1* 4(4x75 FR on 1:30, 1x300 BK/FR by 50) Desc 75s 1-4 47, 47, 46, 4547, 46, 45, 4547, 47, 45, 4447, 45, 44, 43 *Set 2* 10x100 SDK/fins on 1:40 1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns 6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10 1-5 did 1:16 6-10 went 1:15 to 1:08 500 BK DPS with compact streamling turns *Set 3 4x150 on 2:15, 4x100 on 1:30 Pull with Bouy, Paddles, Tube 150s - 1:48, 1:42, 1:40 100s - 1:10, 1:08, 1:07 Warm down: 200 EZ Swim Comments: My workouts on Monday and Tuesday were about 5K each, but I just swam through them feeling really uncoordinated, tired, and strange. Today, in the warmup, I was more motivated to make a better effort to swim.Set 1 - The goal was to start each round at 47 and hold or desc without collapsing the stroke.Set 2 & 3, I was still pretty tired, but came back ok in the pull set.
Swam w/ Dave, Dave, Dave, Danny and Ray. I'm a little sore from yesterday's pull but felt pretty good. SCY 650 Warm up 4 x 200 IM - 3:00 (2:55, 2:50, 2:48, 2:43) 50 Easy 4 x 150 Fly/Bk/50 Kick/Br/Fr - 2:30 50 Easy 4 x 100 Pull - 1:45 descend (1:06, 1:04, 1:03, 1:00) 100 Easy 4 x 200 Backstroke Pull - 3:00 (2:50s) 50 Easy 4 x 150 Pull/Kick/Stroke - 2:30 50 Easy 4 x 100 Kick - 1:45 (25 SDK, 75 Easy) 100 Easy 24 x 25 - :40 * 1-4 kick * 5-8 fly, no breath (cramped badly on #8) * 9-12 IM Order * 13-16 free, no breath * 17-20 Fly, hard * 21-24 SDK w/ fins 200 Cool down (5450 Total)
The lower back is not nearly as bad as yesterday. Anyone who reads this blog regularly knows I don't take medicines except if it is really bad and I have a high tollerance for pain. Just a loose workout today. 500 free 500 kick w/zoomers every 3rd 25 fast 8x25@:45 shooters w/monofin these are lung killers on this interval but I made all but the last one on one breath 8x25@:10RI fly scull w/snorkle and monofin 300 fly kick on back w/monofin work those abs! 300 relaxed fly w/monofin & snorkle lots of glide with scull setup 500 free w/strapless paddles keep a steady kick 300 free w/strapless paddles keep a steady kick 200 EZ total 3000 yards
w/u 300 s 100 k 200 s 100 k 100 s 100 k Main set 5x200 (:20ri) 200 fast (1:00 ri) 4 x 200 (:20ri) 200 fast (1:00 ri) 3 x 200 (:20ri) 200 fast (1:00 ri) 2 x 200 (:20ri) 200 fast (1:00 ri) 200 easy (1:00 ri) 200 fast (1:00 ri) c/d 400 total 5300 This was a tough workout. More of a head game. Some simple realizations come to mind when doing this swim. the entire swim is one long gaggle of 200's. Haven't done this kind of distance in a long time. felt good. Think I will keep it up for the winter months.
Tonight was a very crowded pool, and it doesn't look like things are going to get much better for most of the winter season. We've got a pretty large team, and just don't have the pool space/time to better split up the groups any. As we have it now, our Black group (older kids) have 3 lanes (sometimes 4 depending on the attendance of the White group) every evening, but now that the high school girls are now all back from their "vacation" after the h.s. season, it's getting nuts in practice! We swam tonight with 7 in my lane, 8 in lane 5, and 8 or 9 in lane 4. It was like a washing machine practice out there!! Warmup: 600 (25 Breast, 25 Front Scull, 25 V-Sit Scull, 25 Free) (600/600) Kick Set 10 x 100 Kick w/ short fins @ 1:25 (did SDK on back like always), tried not to drown 20 x 25 w/ short fins @ 1:00 FAST Odds SDK underwater no breathersEvens -first 5 Fly, second 5 Free100 EZ (2100/2700) Main Set: 10 x 100 Free @ 1:25 best average went 1:01-1:05, mainly 1:03/:04s 100 EZ 7 x 100 Free @ 1:20 best average went 1:02-1:06, mainly 1:05s 100 EZ 4 x 100 Free @ 1:15 best average went 1:02/1:04/1:03/1:01 these were actually easier on my body with the shorter rest interval, I just get in a zone and go with it. 100 EZ (2400/5100) 400 Kick w/ board 600 Free stretch out -------------------- 6100 Yards - I'm tired now, but did make it to Taco Bell after practice for a little 4th meal action tonight. That main set kicked my butt, and I'm sure most of it was the fact that we were so crowded in the pool tonight. John had everyone leaving 3 seconds apart so that the lead person in each lane wouldn't be running in to the last person in the lanes on the 2nd 50s of the 100s. All the wave action probably added a few seconds to our times as well, though I still managed to do pretty good anyway.
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