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.
Tuesday 11/27 PM only SCY 300 swim 5x100 @ 1:50 25 scull/25 kick/50 swim 5x100 @ 1:50 kick FR w/ board D1-5 6x50 @ 1:00 odd: 25 drill/25 swim, even: build 5x100 @ 1:40 kick BR no board D1-5 6x50 @ 1:00 4 V.S./2 FAST 8x50 @ :40 DPS 4x50 @ :50 4/6/8/10 strokes FAST 8x25 @ :30 4 drill/4 FAST 100 EZ 3x w/ fins: 100 @ 2:00 FAST 100 @ 2:00 EZ 4x25 @ :40 under H2O kick FAST w/o fins: 100 @ 2:00 EZ 2x50 @ 1:00 FAST 100 @ 2:00 EZ Total: 5100
The main group did a short warmup and started an hour of power as I got there. So, instead of trying to pick up where they were, I just swam a straight 4000 yards. Hadn't done that in in the last 18 months. Afterwards I did some IM and did my first ever 200 yard IM. Could have swam longer; but, that was a good workout and Peter and I started talking. 4000 Free (57:55) 300 Kick 100 Free 8x50 IM order 200 IM (3:20) 5000 yards 85 minutes
Swim/SCY/Solo: Warm up: 600 various 6 x 50 fly drills 50 EZ 20 x 25 shooters w/fins @ :40 50 EZ Main Sets: 5 x (25 EZ speed fly + 25 EZ) @ 1:15 4 x 50 burst + cruise @ 1:30 50 EZ 4 x 50 burst + cruise @ 1:30 100 EZ 1 x 25 AFAP shooter, no fins, 12 mid 175 EZ Total: 2500 +++++++++++++++++++++++++++ I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday. I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157 NE Champs has finally passed the 300 swimmer mark.
Had my post-op appointment yesterday and things are moving along as they should. I got my stitches taken out - its amazing how little external damage there is from the surgery. The 3 incisions are so small and the wounds are healing fast....by the time they are fully healed they will be barely detectable! Gotta love medical advances. Anyway, my surgeon asked how things were going and I told her overall things were well except for my night time troubles, which are totally normal. She showed me some before/after photos of my shoulder joint that were taken with the arthroscopic camera and walked me through the procedure steps, which was totally gross yet totally fascinating at the same time. Then she pointed out all the parts of my shoulder that are showing signs of arthritis which are not related to my initial injury. I said that I thought that most people start disintegrating after age 25 anyway, but then she said that this arthritis was a little more advanced for my age. So thanks for that, swimming! lol. I then scheduled a 3 month post-op appointment and was out the door. So the last week has been fairly tolerable. I went out of town for the holiday, and my shoulder didn't like the 3+ hour car ride all that much. I was also sleeping in a different bed for a few nights and holidays in general are a bit stressful, but I survived. I have good days and bad days....some days doing my PT exercises are super easy and other days they are a struggle. Night times are getting better....I think I finally built the perfect pillow ramp a few days ago so things are a bit more comfortable. Last night was the first night that I didn't take any pain meds before bed, and while I woke up several times during the night it wasn't because of any pain. Progress! I've been noticing other signs of progress too....like last week I was able to hold my coffee cup in my left hand, and this week I can easily carry my dinner plate, stuff like that I can totally feel my muscles starting to re-activate (hence all the twitching) and my strength and flexibility are definitely improving. Though I'm supposed to keep my arm immobile most of the time, getting all the little/daily things done is becoming much easier. I actually can't wait to start increasing my range of motion, cause things like putting my hair back and getting my contact lenses in are still challenging. I'm also starting to crave those cardio endorphins again, so I know that I'm on the mend. When I think about exercising, my brain seems to automatically calculate how long its been since I've been in the pool. Today it has been 16 days.....which means that I am 16 days closer to getting back in
I enjoyed another nice solo swim at the Y today. I swam in the early afternoon and had a lane to myself for all be the first 800 or so of the following: 1000 scy warmup (400s, 200k, 200p, 200d/s) Freestyle set 100 @ 1:40, 50 @ :50 100 @ 1:40, 50 @ :45 100 @ 1:40, 50 @ :40 100 @ 1:40, 50 @ :35 100 @ 1:35, 50 @ :40 100 @ 1:30, 50 @ :45 100 @ 1:25, 50 @ :50 100 @ 1:20, 50 @ :55 100 @ 1:15, 50 @ 1:00 100 @ 1:10, 50 @ 1:05 [missed on this 100—did a 1:10+] 700 easy warmdown + play I enjoyed this set—it started out very gently, and by the time it got hard there was too much to do figuring out the sendoffs to fret about anything else. But it seemed a little short—I might double the 50s next time I do it, or palindrome it if I’m feeling bold. I’m feeling a little unsettled with my swimming these days—I vacillate between feeling happy to just be going to the pool and swimming for the fun of it and feeling dissatisfied because I don’t have something concrete to train for. In the short term, I need to decide whether I want to swim the Asphalt Green meet on December 9th. And in the long term, I need to start thinking about what things I want to do next spring and summer, and what I need to make them happen. Lots of possibilities out there--the difficulty will be choosing among them!
We have our SCM state meet this weekend. Nothing too intense today. 300 swim 4 x 150 @ 2:45 (k,dr,swim by 50) IM order 6 x 50 @ 55 breathe 5/7/9 repeat 3 x thru 150 build @ 2:45 100 fast @ 1:50 Went RDs 1&3 back and RD2 breast 50 EZ 500 pull (25 sprint, 75 cruise) 4 x thru 100 build @ 1:50 50 fast @ 1:00 Went odds back and evens breast 50 EZ About 20 mins. of turns and starts Hot tub and shower 3150 I feel alright but am now wishing I had some more pool time logged in . I have signed up for the same events as last year and am looking forward to comparing fitness level or lack there of. Self inflicted rough schedule. Fri night 1500 The will be just a "swim". Some of you distance swimmers may find this as disrepectful to the event and some sprinters may find it ludicrous. I call it warm up for the rest of the weekend. Sat 100 IM, 50 Br, 100 Ba, 200 Br, 400 IM Sun 200 IM, 100 Br, 200 Bk, 400 Only 91 entries. I love Columbia and the pool but have never had a stellar meet there. If I am still alive after the 4IM we have our annual LMSC meeting that I need to run. Tough for me to get pumped for a 4IM late in the afternoon.
Swam w/ Dave, Dave, Dave, Ray and Keith. Did a power hour format. Swam OK today but could have gone a bit faster. One day, I'm going to suck it up and just swim the whole thing IM. SCY 200 Warm up 400 IM / 400 Free - 6:00 300 IM / 300 Free - 4:30 200 IM / 200 Free - 3:00 100 IM / 100 Free - 1:30 100 Free / 125 Pull - 1:30 200 Free / 250 Pull - 3:00 300 Free / 375 Pull - 4:30 400 Free / 500 Pull - 6:00 100 Easy 8 x 50 Kick - 1:00 SDK w/fins down, easy back 8 x 50 Kick - 1:00 IM Order 200 Cool down (5550 Total)
Updated November 27th, 2012 at 11:58 AM by pmccoy
Monday 11/26 PM only SCY 600 swim 150swim/50 side kick 400 pull w/ buoy only 2x 4x75 @ 1:10 w/ strapless paddles focusing on catch 3x100 @ 1:30 drill 4x150 @ 1:150 RD1: hold RED HR (held 1:34s) RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31) 100 EZ 2x 150 @ 2:00 FAST (1:30, 1:31) 300 @ 3:30 aerobic 150 @ 2:30 FAST (1:31, 1:33) 300 EZ Total: 5000 The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.
I need a massage BADLY! I guess I will have to call and schedule myself for a good deep tissue massage. I think my weight lifting leg routine might be agrevating my lower back. I'll get over it. 500 choice 3 x (3 x 50) 1 = 25 scull + 25 torque drill @ 1:15 2 = 50 tempo kick @ 1:30 3 = 50 swim, descend to 200 pace @ 1:00 50 EZ Main Sets: 3 x (4 x 25 variables) @ :30 -- 1 free, 1 fly, 1 kick 1 = easy-fast 2 = fast-easy 3 = fast 4 = easy 50 EZ 10 x 25 shooters @:45 odds = fast @ 100 pace evens = EZ 100 EZ 200 kick my back really locked up on me so much that I changed the workout to adapt 3x200@3:00 free w/paddles & bouy descend went 2:57, 2:50, 2:43 200 Free EZ total 2700 yards
Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine. Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set. Warmup: 600 (25 Free/25 V-Sit Scull) 9 x 50 Kick w/ board @ 1:10 Desc. 1-3 10 x 75 Free Pull @ 1:15 (held :47-:48s) (1800/1800) Kick Set: 10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these (1000/2800) Main Set: (circuits) 1:00 rest between stations to transfer My group started in the deep tank at station #1 10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00 --pushoff, breakout and sprint (minimal streamlines) #2 SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning) 10 x sprint bursts @ 1:00 (250 yards in 20 minutes / 3050) #3 Freestyle 5 x 100 @ 2:00 best average (went 1:00, 1:02, 1:02, 1:01, 1:00) tiring #4 Strong Stroke 5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s) (went 1:07, 1:04, 1:08, 1:05, 1:09) #5 Weak Stroke 5 x 100 @ 2:00 best average - did Back (started 1:15ish, then brought them down to finish 1:11s on the final 2) (1500/4550) 250 EZ ------------------------ 4800 Yards USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.
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.
Updated November 26th, 2012 at 07:46 PM by The Fortress
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