SCY@FGCU Aquatic Center
Air temp of 68, pool at 80, 100% water clarity.
Partly sunny with humidity at 62%
1x800 RIMO by 200
5x400 IM on 1 min rest, do as
1-3-5 50EZ/50Fast2-4 25EZ/25Fast
400 BR 50K/50S
6x500 on 7:30 Pull w/paddle, tube, buoy
1-3 @ 6:12, 6:08, 6:004-6 @ 6:04, 5:55, 5:50
Warm down: 200 EZ Swim
Set 1 - I like swimming 400 IMs more than 200s, but today my legs were tired from the beginning, so not as fun.Set 2 - Slowly my FR Pull is beginning to improve. I will certainly need it if I want to consider doing the 10K open water swim next year.
w/u 200 Fr/200 Bk/200 IM Drill
6 x 75 on 1:15
- 1-4 = IM rotation strong
- 5-6 = FR DPS
1 x 50 EZ
8 x 50 FR on 1:10
- odds = DPS/EZ speed, evens = AFAP
1 x 50 EZ
8 x 50 BK on 1:10
- odds = DPS/EZ speed, evens = AFAP
1 x 50 EZ
- Impromptu turn clinic for some swimmers
(Hey, I'm tapering and have the time...)
6 x 25 Burst and cruise on 1:00
- IMO, then FR and BK to complete
3 x 50 Active Recovery
(Solo/Rec/2300 yds/55 min)
On target with the taper plan that I penned out yesterday in preparation with NE champs next weekend. The 75's were to work strokes and transitions, then the 50's were taken from that Thorpe test set I did a while back. Rough add-ups were:
FR: 27, 28, 27, 27 = 1:53
BK: 32, 31, 31, 30 = 2:08
The plan is to get in for about 1900 yds tomorrow before work, but that depends on me getting up before work to do it. Otherwise, next week I'll drop from 1700 -> 1100 yds over 4 swims, then I'll be shipping off to Boston via car Saturday am if the weather is ok. Right now my wife and son are signed up as passengers, so it will be exciting for me to have company to blast some good tunes during the road trip
Updated November 29th, 2012 at 06:12 PM by rxleakem
5 x 50 caterpillar fly drills
5 x 50 single arm fly
16 x 25 shooters w/fins @ :40
30 minutes of RC & stretching
Ouch! I am sore from yesterday's deep tissue. Just took it easy in the pool.
Anyone see this article on the dangers of masters running in the WSJ?
Runner's World promptly posted a rebuttal:
Watch Winter Nationals starting at 5 pm:
Matt Biondi making masters debut:
Updated November 29th, 2012 at 07:04 PM by The Fortress
Hello everyone! I am back in the water. Sort of. I am happy to report that my wounds are healing nicely, and I feel fine! However, I still have little motivation to "get back to it!" I know this because I don't miss workouts at all, and as far as the social element, which arguably is the biggest, I don't feel like i'm missing anything or anyone. I'll see everyone at the xmas party!
The interesting this is that swimming easy really activiates my big muscles, they are like saying, yeah! feels good! bring it on! But my joints and little muscles are like, ouch! That pinches! Careful there! So I think I need to take it really easy and get my body used to the motions again.
Here's the measly bits I have done:
8 x 50 kick/swim IM order
4 x 25 1 each stroke
500 warm up
4 x 50 kick
8 x 25
Most of my emotional energy has been in deal-sifting during the holiday shopping. I buy nothing without a 30% or more discount and free shipping. I did buy a pair of skinny jeans in bright orange from H&M. That place is so cheap! And not expensive, either, haha! How much would you pay for a pair of bright orange skinny jeans? I wear them like leggings. They were $10! I ran around the store looking only at things in my size (duh!) and with the special $10 or $15 labels.
I had a nice but tired swim at Riverbank this morning with Rondi. It was a clear and cold morning, and through the pool windows we were able to watch the full moon setting over the river during breaks during the first set. Here’s what I did:
800 lcm warmup (400s, 200k, 200p)
1 x 500 FR, mod. pace
2 x 300, done as 50 ST (IM order) / 50 FR [I did the first one long and easy, and intended to do the 2nd one as 25 build + 25 fast + 50 easy, but it was clear by the 150 that I had no fast swimming in me this morning—I gave in and decided to make it a long slow swimming day rather than fight with the water.]
3 x 200 IM, with 1st 100 kick on 1st, middle 100 kick on 2nd, last 100 kick on 3rd
4 x 150 FR/BK/FR at drill pace, working on rotation and strong core
5 x 100, odds IM, evens kick
400 warmdown + play
That was it!
The reason I was so tired this morning is that I did a breaststroke clinic last night from 8-9. It was so worth it! The clinic was taught by my team’s head coach Scott, and was billed as an advanced clinic focused on racing technique. I learned that I was dipping my hands down too much on the recovery, thus creating drag with my arms during the glide phase—I am working on keeping my arms parallel to, and very near, the surface of the water. (This tests the limits of my shoulder flexibility, and left me a little sore). I worked on throwing my head into the water after each breath when sprinting—this helps drive turnover. Also got some tips on the pullout (changed the timing of my dolphin kick, and altered my hand placement after the pulldown from beside my thighs to the front) and on timing the approach to the wall at the start and finish. It was an hour well spent, and made me want to go to the other advanced clinics that are offered. But it did involve a lot of swimming at top speed, and I was definitely feeling the effects of that plus the lack of sleep this morning.
1 X 250 3:45 3:45
3 X 50 descend 1:00 :50
Four rounds.Intervals for rounds 1/2 left, 3/4 right.
1 X 200 kick + 100 swim
12 X 50 1:05
Choice. odd: easy even: fast
1 X 100 free 1:30
1 X 100 IM 1:45
1 X 100 best stroke 2:15
17 X 100 pull
5 on 1:30
5 on 1:20
5 on 1:15
2: warm down
Swam w/ Dave, Dave, Roger and Aundrey. We did 51 x 100 today in honor of Dave's birthday. Broke it up into 5 sets of 10 x 100.
50 Warm up
10 x 100 IM - 1:30
10 x 100 - 1:40 1st 25 no breath, rest easy
I did 2 x free, 3 x fly, 3 x br pullouts & 2 x sdk w/ fins for the no breathers.
2 rounds of:
* 25 back/75 free
* 50 back/50 free
* 75 back/25 free
* 100 back
* 100 free
10 x 100 - 1:30 50 pull/50 kick
Ended up losing count and did an extra 50
1000 - 1:15 pace, draft person in front, everyone takes 200 yards in the lead.
100 Fly Cool down
This was the last workout before I will hit the road towards Columbia. With no base to taper from the best I can do is rest a little. No worries.
500 mix up
5 x 100 kick with fins @ 1:40 descend
6 x 75 @ 1:30 done as
-25 kick on front no board
-25 underwater arm recovery drill
4 x 50 free sprint @ 2:00 (29,29,30,30)
*I have never broke 30 from a push before
4 x 25 @ 40 2 scull, 2 ez swim
200 dolphin kick on back
4 x 50 stroke sprint @ 2:15
-went fl,bk,bk,br (35,35,36,41) OK for me
4 x 25 @ 40 same as above
100 EZ back
Starts and out of there.
2350 with lots of rest
I feel pretty good. Not in the best of shape but that is OK. Looking forward to this weekend.
Everyone around here is talking about a 16' Great White shark that is apparently traveling up the coast. Here is a good video of a shark taken a few blocks from our house.
[nomedia="http://www.youtube.com/watch?v=ZcuYjDR2tSg"]The one that got away! / shark bait - YouTube[/nomedia]
Up at sparrows fart got in the widest lane and did 3850.
Got a massage the other day so i felt like a noodle. the swim felt real good and now i am:
1.06 miles (= 1,865 yards, = 1,705 meters) to next milestone (100 miles milestone).
this swim was a long warmup , lots of 200's and a short cool down.
lots of fun.
Back was bad going in but is much better now. This is why I get up every morning and swim.
500 free kick ever 3rd 25 fast w/zoomers
100 1 arm fly drill w/monofin
8x25@:45 fly scull drill w/monofin
8x25@:45 fly w/monofin felt uncoordinated on this had to slow my stroke down to keep with the kick
200 torque drill w/paddles, snorkle, bouy and left monofin on
200 torque drill free w/paddles, snorkle, bouy and left monofin on
2x50@3:00 fly ASAP w/monofin went :33's on both
4x100@:15RI distance per stroke free odds with strapless paddles evens without. stroke count on paddles were 13-14 without were 15-16
100 EZ free
100 ez breast kick
Total 2600 yards
Much less crowded tonight...good for swimming, but "bad" 'cause we can do longer distance reps of stuff too!
600 (25 Front Scull, 25 Breast, 25 Back, 25 Corkscrew)
16 x 50 Kick w/ short fins (did SDK on back)
4 @ :554 @ :504 @ :454 @ :40Overall an easy set, only had to "try" on the :40s(800/1400)
12 x 200 @ 5:00 (this means we go fast - kinda )
I did my best
Round 1 (4 x 200) IM - went 2:30/2:28/2:27/2:28Round 2 (4 x 200) Stroke - did Back since I'm tired lately, and decided to rest the Fly - went 2:38/2:32/2:33/2:31 (pretty good considering I was 2:16 in the meet a while back)Round 3 (4 x 200) Free - went 2:12/2:11/2:10/2:07 - felt sluggish, and just couldn't get going, still only :10 off my time from a few weeks ago200 EZ
3 x 200 Flutter Kick w/ board no fins @ "Group LIFO + 1:00" - nice interval!
4 x 25 Choice FAST @ :45 did Free/Fly/Free/Free
That's it, I'm tired, and am officially calling off tomorrow night's practice! I need to rest my body a little more than these kids who will be "taking it easy" tomorrow for the meet this weekend. My idea of taking it easy will be watching tv, or maybe doing something productive around the house...nah, tv it is.