The group has been working on sprints and doing a Challenge Set on Fridays. I joined them in doing it a couple of weeks ago. So started out working sprints, which is still a little odd for me. Then to get some yardage in, I added some longer distance work.
Swam with Danny, Roger, Ray, Peter, the two Dave's, and Meredith. When we did the 200's it was Peter, Dave M. and me. Then the 400 was Peter and I.
6x50 on :50 (warm up to sprint)
4x50 Sprint with :13 second rest (3:00 - :40 = 2:20)
8x150 on 2:15 (1:59, :58, :57, :57, :55, :56, :55, :53)
16x25 on:40 Easy/Hard, Free/Back
8x25 Kick on :40 Easy/Hard
12x50 free w/fins Free/Back on:50 (trying to get a kick going - I don't kick)
5x200 Free w/paddles on 3:00 (2:37, :38, :40, :43, :40 - couldn't pick up the pace)
400 Back w/paddles - 5:33 (Peter did 400 IM - we pushed each other)
4x100 Free w/paddles 1:30
4x100 Back w/paddles on 1:35
I now have 5000 yards to reach 500 miles for the year - maybe tomorrow!
AM only SCY
500 warm-up I.M.
500 pull w/ buoy + strapless paddles + snorkel
9x50 @ :55 25 scull/25 drill
7x200 as follows:
#1 - 200 @ 2:40
#2 - 175 @ 2:20 + 25 FL @ :25
#3 - 150 @ 2:00 + 2x25 FL @ :25
#7 - 25 @ :20 + 7x25 FL @ :25
50 FL fast (26.0)
I'm just not a fan of kick drills, but after 5000 yards yesterday I felt like I needed to spend a day just doing drills and maybe stretching out with some easy freestyle... so I did 1000 in kick drills (900 w/ the fins). Here it is:
300 wm-up (fr/br/bk)
100 kick w/ board
100 side kick drill (12 + 1)
100 (50 pull/50 kick board)
100 side kick drill (12 + 1)
100 (50 pull/50 kick board)
100 side kick drill (6 + 1)
100 (50 pull/50 kick board)
100 side kick drill (6 +3)
100 (50 pull/50 kick board)
200 side kick drills (12, 6, 6 + 3, bk)
100 swim w/ fins
500 swim, fr (8:34)
300 cool-dwn (br/bk/fr)
I was in the water for 47 minutes, 2300 yards total. I didn't pay attention to the clock (except for that 500 free toward the end). So I was able to keep it relaxed.
Maybe there's a 3000 postal in me for tomorrow after all... we'll see how the legs feel when I wake up tomorrow.
Swim/SCY with Speedo:
15 min social hottub chat
8 x 25 shooters @ :40
2 x 50 fly drill
8 x 25 burst + cruise @ 1:00
125 EZ social kick
1 x 50 AFAP from a push
-- Pete, back, 27 flat
-- me, breast w/fins, 27 mid
200 social kick
1 x 100 AFAP fly w/fins
-- Pete: sat and watched, solidifying his spot as a wimpier sprinter than moi
-- me, 53 mid, fast for me!, quads were burning after
150 social kick
225 EZ solo
-- Pete left
6 x (25 AFAP + 75 EZ) w/fins @ 3:00
-- 3 free, 10 highs
-- 3 breast, 14s
8 x 25 backstroke w/parachute @ 1:00
4 x 25 breast w/parachute @ 1:00
With today's workout, I've logged 7 swims in 8 days, making up for the sickness absence. I was pretty pleased with the times today given that I've been working pretty hard all week and did a solid speed/power workout yesterday. I slept great all week, which helps. I'm taking the weekend off from swimming!
Jim and I have a gridge on this year in the SCY 100 fly, so I will be doing more 100 flys for time. Anyone else up for gridges? I know James always is.
I went to sign up for the Nov. 18 sprint/relay meet, but online sign up is down. I'm going to enter 100 fly/100 breast/100 free (50 split). I'm entering the last event in case we can't get any relays together.
For NE Champs, with 3 of the 100s out of the way, I'm going to focus on 50s and enter:
Sat: 100 IM, 50 free, 200 back (50 split), 50 fly
Sun: 100 free (cruisey), 50 back, 50 breast, 200 free (50 split)
I will likely scratch one event each day. I haven't swum the 100 free since April 2009, so I'd like to pop one in. I don't like it much because it's difficult to sustain my straight arm super fast turnover for a 100.
I think I'll also swim in the MD swim series meet in Annapolis on Jan. 20 and swim a couple off events. The pool is supposed to be fairly decent.
SCY@FGCU Aquatic Center
Air temp of 60, pool at 79, 100% water clarity.
Sunny skies with humidity at 50%
Focus - Freestyle, Pace
200 EZ Free
1x1200 FR, build as 3x400
10x50 frK on 1:00
12 (100 as 50 FR strong, 50 Bk smooth) on 2:00
50s FR did 30-29
1x1200 FR Pull w/paddles, bouy, tube
Build as 3x400
1x1600 IM, 400 each stroke
do as 50K/fins, 25S/fins
Warm down: 200 EZ DPS FR
Warmup - I came into the workout with tired legs and arms, but I am making progress with the dryland program and my second week of doing higher intensity swimming with intervals.Set 1 - The 50 frK were :47-46, because I took extra :30 after #4&7.Set 2 - Wanted to continue doing 30/29 50 pace with controlled stroke.Set 3 - Started out slow, being tired from the 50s, and built to better pace to do about 4:40 last 400.Set 4 - Coach said backstroke looked good today, I was trying to stay away from the lane lines as the sun was really bright.Warmdown - A good effort, I was glad to be done.
Updated November 20th, 2012 at 09:50 PM by fdtotten
Shoulder started hurting during warmup so I changed the workout sent by my coach.
200 swim – 100 kick – 100 scull/drill by 25 - 100 kick
10 x 50 free/1:00 shoulder started hurting midway through this
5 x 100 kick/2:10 - on back, 1:58-2:00
tried backstroke and shoulder didn't hurt so did
10 x 50/1:00 back, 5-6 sdk off walls, average 45 on these
100 easy free
Total: 2100 yards
(Swam Wed before work - 1400 IG in 25 min)
w/u: 200 Fr/200 Bk/200 IM
4 x 200 on 2:50
- first 50 = IMO hard,
- last 150 = DPS Fr
4 x 100 on 1:30
- first 75 = DPS Fr
- last 25 = RIMO fast
6 x 50
- odd = kick with board on :60
- even = burst and cruise on :50
2 x 50 Fr on 1:00 loosen and out
(Solo/Rec/2200 yds/35 min)
Wednesday was kinda a bust as far as swimming goes. Missed the Tri-train and basically got through some easy swimming, working the walls. The last three days at work have been brutal, so with stress up and sleep down, I have developed a little head cold. Starting using the NediPot again and taking some OTC stuff to function, but more or less trying to sleep more and rest (although I plan to catch some local music in town tonight).
Today I felt ok in the water. Planned to get some more stroke swimming in before the weekend and I accomplished that. After coaching the masters group tomorrow, I plan to head to Portland, ME, for the SCM meet Sunday. I'll stay the night with my kayaker and family - always a fun getaway. Signed up for the 400 IM, 200 Fly, 50 breast, 1500 FR (with 800 split request), so a full day. Can't remember if anyone counts for the 1500 - if not, I'll wing it. It'll be my first mile swim in the pool, so we'll see how it goes
1X 300. 4:30 4:30
4X 75 1:15 1:10
3X 50 1:10 :50
two rounds, round 1 intervals left
1 X 200 kick 4:30
8 X 50 kick 1:10
1 X 100 swim
2 X 100 IM 1:45
4 X 50-1 of each- 1:00
5 X 200 pull 3:00
Negative split and descend
WARM DOWN: 4 X 50 easy 1:00
ALL (FIRST EVER INDIVIDUAL) AMERICAN!!!!!?
Let's hope the above ejaculation does not prove premature, for the listings are still preliminary. My fingers have been crossed so long it looks like I have developed arthritis.
For those hoping to follow in my path to flukish glory in what the current edition of Swimmer calls "the premiere event in swimming, the 100 LCM freestyle", I say it is critical to have a good role model.
I will happily shoulder that burden for you, just as a little girl down 'Bama way has shouldered that burden for me!
Note: to see the movie, you need to click on this link. Clicking on the picture below the link won't do you any good.
I would also like to thank, in as public a way as possible, cinematographer and still photographer nonpareil, John Kuzmkowski.
How John has time to work on his artistry while simultaneously racking up the #2 position in Go The Distance is beyond me!
If I were a young girl, and I assure you I am not, I would find this combination of creativity and indefatigable endurance absolutely irresistible.
http://www.youtube.com/watch?v=gM3wa...ican - YouTube
Updated November 9th, 2012 at 02:45 PM by jim thornton
Swam w/ Roger, Dave, Dave, Dave, Keith, Ray, Danny and Meredith. Wore my Yingfa jammer today so I was a little faster. Still didn't make the challenge set but I'm not losing time either.
600 warm up
6 x 50 - :50
200 Free timed broken by 50s; :13s rest between each 50. I went :30, :30, :30, :31 for a 2:01.
8 x 150 - 2:15
* Odds Kick (1, 4: 150 kick; 2, 3: 100 Kick/50 Free)
* Evens IM, drop one stroke (I did Fly/Free/Br)
8 x 25 - :40 IM Order, Down easy/Back hard
8 x 25 - :40 IM Order, Down easy/Back hard no breath
8 x 25 - :40 Kick Down easy/back hard
4 rounds of:
* 50 Hard Pull - :50
* 50 Easy choice - :50
* 50 Hard stroke- :50
5 x 200 - 3:00
* 1, 5: Pull backstroke
* 2, 4: Pull
* 3: Kick w/ fins
400 IM Timed (5:33)
At this point, Dave C was the only one still around. We decided to race a timed 400... his backstroke vs. my IM. I figured a 5:40 to 5:45 would be realistic this late into practice. He was expecting a 5:50. At 100 yards, we were pretty much even. That was a bad sign for me because I was about to go into a serious deficit on the backstroke. And a serious deficit it was. About 15 yards. I pulled back to 10 or 12 yards behind on the breaststroke and then set off to chase him down w/ free. Pretty close at the end but winning wasn't as big a deal as the time... 5:33. Neither of us were expecting that.
200 Cool down
Updated November 9th, 2012 at 11:28 AM by pmccoy
Did a test swim today just to see where I am with my lousy kick. I have gotten better!
400 free w/paddles & bouy
200 free kick w/board
500 free kick w/zoomers moderate pace
5x100@1:45 free w/paddles & bouy held 1:35's
500 free kick w/board for time 13:28 my best ever!
Total 3100 meters
Not that anniversary...my work anniversary.
I just completed 8 years at my current job as a Line Mechanic @ Stemilt Growers, which is by far my longest term job I've had thus far. [nomedia="http://www.youtube.com/watch?v=yVad0LOCwQQ&feature=channel&list=UL"]Packing Organic Apples - YouTube[/nomedia](with no sound) that shows some of the main packing line in our main plant in Wenatchee. [nomedia="http://www.youtube.com/watch?v=Ij94-gnoQ8Q&feature=related"]Stemilt Growers - YouTube[/nomedia].
500 Free/Back by 25s (I missed this part)
12 x 25 V-Sit Scull @ 1:00
16 x 50 Choice Str. @ 1:10, warm up/stretch out
Test Set #1:
10 x 100 IM @ 1:40 (I missed this one last time)
Avg. 1:11 (ranged 1:10-1:12)HR of 29 beats/10 sec.was following a boy who avg'd 1:05s!! He's a breaststroker/distance guy200 EZ
Test Set #2:
10 x 100 IM Kick @ 2:15 (REALLY wished I could miss this one)
Done as 25 Dolphin w/ board, drop it off, 25 Streamline Back kick, 25 Breast kick w/ arms "behind you" at sides, grab board - 25 Flutter kick.Avg. 1:40 ranged 1:39-1:40HR of ~19 to 20 beats/10 seconds Yes I was trying...this is just a dumb one IMOagain...smoked by breaststroke kid, and a couple girls200 EZ (or in my case pick it up to get my body warm again)
"Main Set" - That's my title for it, because it was the only good thing done today.
4 x 300 Free Pull @ 5:00
goal was to start with a 25 HR, and increase it to ~29 HR by the 4th one.
I went 3:22/3:15/3:09*/3:14
I'm going to skip tomorrow night's practice, so I can get to bed at a decent hour for the Saturday morning marathon drive to Sandpoint, ID for the SCM meet.
John, my coach, wants me to really negative split my 800, and work the walls. And I guess have fun, but he didn't say that...
Updated November 9th, 2012 at 02:06 AM by jaadams1