SCY@FGCU Aquatic Center
Air temp of 74, pool at 82, 75% water clarity.
Sunny skies with humidity at 62%
5x50 FR/K on 1:00
4(1x50 on 1:00, 1x100 on 2:00, 1x150 on 3:00, 200EZ)
32, 1:06, 1:3832, 1:05, 1:3731, 1:04, 1:3630, 1:03, 1:34
8x100 Fly on 2:00
1-3-5-7: 25/RA-25/LA-50S2-4-6-8: 50 1RA/1LA/2S, 50S
500 BK DPS with compact streamling turns
100-200-300-400-500 Ladder Pull FR on 1:30/100: Desc pace
Paddles-Tube-BouyDid: 1:15, 2:26, 3:40, 4:51, 5:54
Warm down: 200 EZ Swim
Warmup - Water was really warm.Set 1 - The 150s were harder than expected, really had to work the 3rd 50.Set 2 - Worked on fly drills.Set 3 - Was glad I could descend my pace
Shared a lane with Keith and swam with Roger, Danny, Peter, the two Dave's, Meredith and Andrei. Arms felt tired and my shoulders just haven't felt right. So, I didn't feel fast, but I kept a steady pace and then, at the end, I swam the fastest 200 Backs I have swam. Keep working on Fly, but it still wears me out.
10x100 Free on 1:30
5x200 on 3:00
3x300 Free on 4:30
16x25 - 2stroke/2Kick Fly/Back order
4x100 IM on 1:45
3x200 Back w/paddles on 3:00 (2:45, 2:43, 2:40)
20 minutes of rehab ex
25-30 minutes of stretching/foam rolling
2000 of slow mo drills & shooters
I woke up with a meet hangover, tired and sore. I felt slightly better after the recovery swim, so am hopeful that I can rip off a good speed workout tomorrow. What looks more dubious is that I will have actual lanes to swim in this week. The pool was uncharacteristically crowded at 2:00 today when it is normally deserted. I am worried it will be a working around noodlers week. Blech.
Still very happy with the meet, and glad that I persevered and swam the 100 breast in the middle. There would be no chance to swim it at NE Champs where both the 100 and 200 breast are adjacent to my best events. I signed up today:
Sat: 100 IM, 50 free, 100 fly
Sun: 100 free, 50 back, 50 breast, 200 free
I entered the 100 and 200 free as if I were doing split requests. I haven't figured out what I want to do with those events. It will depend in part on what time I go in the open 50 free on Saturday. I'm also not positive I want to swim a super hard 100 free right before 50 back on Sunday. I might prefer to throw it in at the end of the day. No worries -- there is no contemplation at all that I will swim a 200 free for time.
Mon Nov 21, 2012
12 days till SCM meet
Wedge starting blocks just arrived at the UT Swim Center, they are not installed yet and require new holes drilled in the deck
Swam & Lifted on Sat didn't blog
Didn't swim Sun
Plan to lift today or tomorrow
Made a last minute trip to SA yesterday to see a friend and went to bed late. Decided to sleep in some fro practice.
SCY UT Swim Center diving well
5:00 - 6:30 dove around 5:55
Swam with Todd
beside Larry, Gull, Sloan, & Keith,
assigned 20 x 200
4 on 2:40
did: I'm tapering and dove in on #14
so I swam easy and stayed out of the way on 14 & 15 then picked up the pace a bit but stuck with easy speed 150's
Showed up again for Noon practice
warmed up with Jim & Dale
then swam and kicked easy
did a few easy speed 25's
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger and Keith. My back is a wreck after chasing kids through the science museum yesterday and driving home. Swimming felt good. Hurts now.
600 Warm up
8 x 100 Up/Down Kick - 1:40 (:05)
10 x 100 - 1:30
* Odds IM (1:25 -> 1:17)
* Evens Free (1:15 -> 1:07)
500 easy. Breathe every stroke on first 25. Increase a stroke per breath every 25 yds after that until failure. Start over. Made it up to 12 strokes per breath before restarting.
4 rounds of: (Stroke = IM Order by iteration)
* 2 x 25 stroke - :30 easy/hard
* 2 x 25 kick - :40 easy/hard
3 x 300 Pull/Stroke/Kick - 4:00
4 x 100 IM Order - 1:45
3 x 200 Backstroke pull - 3:00 (2:50, 2:45, 2:42)
200 Cool down
Just did not have the energy today but still gave what I had to the workout.
500 kick w/zoomers every 3rd lap fast
8x25@1:00 burst & cruise odds fly evens free
5x100@2:00 kick w/zoomers
#1&3 as 25 fast + 75 EZ
#2&4 as 50 fast + 50 EZ
6x(25 AFAP + 75 EZ free)@2:00 w/zoomers odds fly(16's) evens free(15's) for the 25 AFAP
2x(50 + 2x25 + 50) @1:00 per section
1st 50 @200 pace(40's)
1st 25 @100 pace(17's)
2nd 25 AFAP(16's)
2nd 50 EZ
300 EZ w/snorkle
Total 3000 yards
Did the NAC Sprinting Turkey Meet. Met Swimosaur and Wookie. Both great guys and awesome swimmers. Packed up all 4 kids and left at 6:45 AM with plenty of time to make it to Nashville by 8:00-8:15 AM, warm up and be ready to go. My youngest has food allergies so we had to got a little out of the way to Chic-fil-a because they don't put barley in their flower. Chic-fil-a was closed Sunday morning so we went to Hardee's instead. We got my youngest some hash browns because there's no flour in those right? My wife drove which was awesome except she didn't take the shortcut. No problem... lots of time and I'm relaxing instead of driving. Half way to Nashville we found out that the hash browns are indeed made from flour mixed with barley. My youngest throws up all over himself and his car seat. Fortunately it was contained in a small area. Got to a gas station and bought their last roll of paper towels for $4.25. There's something wrong about cleaning up vomit with paper towels that expensive. Got things cleaned up and back on the road. Now, I'm late. The 2000 yd warm up I was planning wasn't going to happen anymore.
Got to the NAC about 8:45 AM. First event was at 9:25. Managed about 1100 yds of warm up.
The meet itself was great. Everything seemed to move on time. Facilities were great. Everyone was helpful getting me to the right place. Had lots of fun and look forward to doing it again even though I'm not a sprinter.
When the meet was over, we headed across the street to a replica of the Parthenon. I've been there before but it was new for the kids. I think they were impressed. Unfortunately, it was closed for the winter on Sundays and we couldn't see inside. So, we headed off looking for something else to do. We knew Opry Mills (pretty much just a big mall) would be open on Sunday and have food. They had food but not much else. Kids liked the Lego store. My wife did some very limited shopping. She probably deserved more time shopping since she dealt with the kids while I swam. On the way to Opry Mills, I saw something called the Adventure Science Center. There were cars parked outside so it looked to be open. We headed back that way to check it out. Turns out is was awesome! The kids were 100% engaged for 3 hours. Even better, through our membership with a science center back home, it was free. Little swimming, lots of family time... great day!
5 x 100 - 1:30, Descend (1:15->1:04)
100 SCM free (Seed 1:02, Meet 1:04.51 [31.43 33.08])
First of the Swimosaur v. McCoy battles. Alas, Swimosaur beat me on this one. I'll chalk it up to not enough warm-up but I'm going to have to pick up my game by more than a bad warm up if I'm going to out sprint Swimosaur.
8 x 50 Hard Br/easy free
100 SCM Breaststroke (Seed 1:18, Meet 1:20.52 [39.08 41.44])
I did 1:21.5 shaved and tapered at LC Nationals last year so this isn't too bad. I expected to be a little faster. I think I split the race ok. Just need to be faster.
200 SCM Free (Seed 2:18, Meet 2:20.70)
Round 2 of Swimosaur vs. McCoy. Swimosaur was next to me in Lane 5 where I could keep an eye on him this time . Here's the splits:
34.69 35.89 (1:10.58) 35.44 (1:46.02) 34.68 (2:20.70)
34.00 35.91 (1:09.91) 36.13 (1:46.04) 35.65 (2:21.69)
My start and dive were really good but Swimosaur took off and left me on the first 50. Dave B does this to me all the time in practice. I didn't panic but I began matching his pace on the second 50. That's were I started having some trouble. I didn't warm up in the competition pool so I didn't get any good markings for turning at the bulkhead. So at both 75 meters and 125 meters, I ended up a stroke short and coasted into the wall . Definitely cost me some valuable time. Swimosaur seemed to be falling off the pace a little. When this happens (rarely) to Dave B, my instincts are to go before he gets a second wind. Seemed to work here. Swimosaur got a personal best. I got a little redemption from the 100 earlier. I negative split this race. Probably should have gone faster on the first 50 and held a more steady pace over the final 3.
50 SCM Breaststroke (Seed 35.75, Meet 37.30)
I went 37.04 at LCM Nationals last year. Dive and pull-out felt great. I wasn't at all comfortable with my stroke.
100 SCM Fly (Seed 1:18, Meet NS)
They combined the women's and men's heats on this one and I just wasn't paying attention. By the time I figured it out, they were gone. I was pretty tired so it wasn't a big deal. But I came to swim, not watch.
25 SCM Breaststroke (Seed 17.30, Meet 17.06)
The 25M swims were started from the bulkhead without blocks. It was different but I stayed with a track start. The br start was really good. Barely out touched the guy next to me.
25 SCM Fly (Seed 17.30, Meet 15.29)
Faster than my seed time but I can't remember where I got the seed time from.
25 SCM Free (Seed 15.00, Meet 13.98)
Had fun on all the 25s which is kind of weird since I'm not a sprinter. Seems that I did a much better job of guessing my 25 times than calculating my seeds for the other events.
200 Cool down
(425 SCM, 1800 SCY)
I headed over to Eastern Washington University in Cheney, WA (close to Spokane) for Day 3 of the meet this weekend. It's nice only doing 1 day of these things.
All I can say is...man those kids are fast!!
There were a couple guys out there that were just unstoppable. I was watching two of them in my 200 Fly heat as well...they were that far ahead!
Did the team warmup with them prior to my events:
3 x 200 "IMs" 25 Str/25 Free
8 x 50 Choice @ 1:15 (50 EZ/50 Fast)
2 x Dive 25s
1st event of the session was:
200 Fly - 2:10.15
Not my greatest showing. I was stuck in the lane adjacent to the warmup tank, so I was bounced around (felt like it) a bit during the swim. I got stuck on the laneline on my final 25 coming out of the breakout as well. That part really sucked. Stopped my momentum coming off the wall.
I ended up 3rd place in the race. 3rd, 4th, and 5th were within 0.5 seconds, so I won the touch at the finish. The Top 2 in the event were 1:54 & 1:58. Basically my best ever time from college wouldn't have won this heat!
[nomedia="http://www.youtube.com/watch?v=MSsj4dQSnnk"]11-18-12 - 200 SCY Fly, Cheney, WA USAS - YouTube[/nomedia]
200 Back - 2:16.25
Coach John wanted my to build my kick throughout the race, and put a little more SDK into my turns and streamlines. Accomplished both of those tasks, and while it wasn't my best performance in the race, it felt pretty good...and I almost ran down the guy next to me as well! 5th place in this one. Notice in the video that 1st place almost lapped me!!
[nomedia="http://www.youtube.com/watch?v=p5BxzguaKPc"]11-18-12 - 200 SCY Back, Cheney, WA - USAS - YouTube[/nomedia]
200 Free - 1:56.xx (didn't get official time)
I just didn't have the easy speed to get out, but I was able to hang on to the race well, and between lanes 1, 2(me), and 3, we had a great race on the final 50. I ended up on the losing end of the 3-way battle, but it was very close.
[nomedia="http://www.youtube.com/watch?v=Liv9RgKF0wU"]11-18-12 - 200 SCY Free, Cheney, WA - USAS - YouTube[/nomedia]
Updated November 18th, 2012 at 10:43 PM by jaadams1
The SCM Festival was festive! First off, I have to note that this may be the least rest I've ever had for a meet. I did a weight + sprint double on Tuesday and rested 3 days. My legs felt decidedly un-fresh. Plus, I swam all 5 events, no scratches, for the first time in years. I am extremely pleased with the results.
50 breast, 38.2
Fast start; good length UW. I had a bit of a glide into the turn which killed some momentum. But otherwise a solid swim for a fake evilstroker. This is the same time I did last year at BU fully tapered, though I've been training better this fall. Teen Fort, the family evilstroker, said my stroke was "ugly." Well, yes, I just power through it.
200 mixed medley relay (160-199), 2:03.5, 1st (split request for 50 back, 30.6)
I swam the backstroke leg on the relay and went 30.6. Coach Cheryl said I flat backed the start and I could feel that. And unaccustomed to SCM flags on backstroke, I had a slightly glidey turn and very glidey finish, should have taken an extra stroke. Teen Fort claimed I killed her "sexy relay start." I was expecting possibly a second slower, so was thrilled with this time! It's only .1 off my WR. Definitely faster than the 27.8 I swam at the Sprint Classic even with the glidey bits. I put in a split request, so if anything goes awry in Boston, I have a speedy time for the year. This was my best swim of the meet, for sure.
This same relay time was #1 in the nation last year, so I think we'll stack up fairly well. Legs hurting after ... Spending 3/4 of the race UW does take a toll.
100 breast, 1:24+
This is my virgin 100 breast in SCM. It only took me 8 years of masters swimming to make the attempt. I may not have except that I had a third SCM meet this year. The race seemed to go pretty well until the last half length when my body suddenly felt paralytic and I limped to the wall. Speedo could tell from the stands I had nuthin at the end. Still, I am super happy with this time; it would have been FINA TT last year. I honestly thought I'd go my entry time of 1:27 based on my 1:29 in long course. At this juncture, my body was thinking it might be done having swum the usual 3 events. But onward. I had a fairly decent break before the next relay and had a cup of coffee. Teen Fort has not yet learned the wonders of coffee. I'm predicting college will change that.
Mixed 200 free relay (160-199), 1:52+, 1st
Coach Cheryl had us swim fastest to slowest, telling Teen Fort (who was reluctantly anchoring) that she "had her reasons." Certainly, it's easier to swim with clear water. This turned out to be a great race. Speedo led off with a blazing 25.1 -- proving that his extended taper was spot on. Teen Fort had to hold off a fast closing speedy guy. I wasn't sure she could do it, but she claimed the win for us by less than .1. I shocked myself by splitting a 27.8 with an ultra flat splatty start. I took an extra breath on the first 25 and my legs felt tiiiired, though Speedo confirmed I was, in fact, kicking hard. I did peek at the wall this time and felt like I had a very good turn and breakout. Psyched to swim this event tapered! I might have two chances at NE Champs.
We should be in the mix on this relay too.
400 medley relay (160-199), 4:42, 1st
I'm not sure anyone was looking forward to this relay besides Teen Fort. Well, Speedo pretended to get fired up. I had guesttimated to Coach Cheryl a couple days ago that I would likely go a 1:13 split as the 5th event of the day. I took it out very cautiously, could not stay under as long as usual due to leg fatigue and clocked in at 1:12. It was just a workmanlike-workout effort. Teen Fort thought I was completely loafing. Ah, the conceit of youth. They don't understand the effect of 5 events on an unrested drop dead 50+ sprinter. Speedo had a blazing anchor leg (55) on the end, closely after having thrown down a 29 in the 50 back. It may have helped that the computers went completely on the fritz during the event preceeding the relay, causing a mini delay of meet.
Complete failure to warm down after this event.
All in all, it was an extremely good meet. My relay mates were awesome, I clocked some good times and had the requisite post meet beer and protein. It was fantastic to see our teammate Bob Hansen back in the pool competing. I am now really ready for a nap or vegetation. Legs are screaming, the couch is beckoning and I'm getting hungry again. I need to train hard next week, but tomorrow may have to be a recovery day in the pool.
The Little Devil Roddin, who swam a beautiful 100 IM himself, reminded me that I really need to swim the 100 IM more. Yes, I do.
Speedo went on a pub crawl Saturday and then swam lights out today. What does this say about beer and swimming?
Teen Fort had a very good meet, especially after being sick for a week. She smoked me in the evil events, so can continue to mock my stroke. She woke up 5 minutes before we left the house after I had been up an hour. How does one wake up in 5 minutes?!
Updated November 18th, 2012 at 09:27 PM by The Fortress
A less determined swimmer would have given up as she waited, and waited, for the much delayed 1 train this morning. I was glad I persevered, because I eventually got up to Riverbank and was able to do this solo lcm IM workout in an uncrowded pool—I either had the VF lane to myself or shared it with just one other swimmer the entire time. Here’s what I did:
1000 lcm warmup (400s, 200k, 200p, 200 d/s)
4 x 150 k/s/k, reverse IM order [my legs were still very sore this morning from diving practice—this helped loosen them up a bit]
4x thru, with ST = IM order by rounds
3 x 50 ST @ 1:10, desc. to goal 200 IM pace
50 easy FR @ 1:00
200 IM @ 3:45, faster each round [3:38, :32, :28, :24]
300 warmdown + play
My breaststroke today felt nice and smooth, but was in fact slow—I only got my fastest 50 down to :56, when I was aiming for a :49-:50. It makes me glad I signed up for a breaststroke clinic in a couple of weeks—today it was definitely the weakest link in my IM.
This was basically the same workout as I did last Saturday.
Warm up (1000)
200 free – 200 back
200 kick choice – 200 scull/pull by 25's - 200 IM drill
Main Set (1700)
100 kick @ 90%/2:30 - on back went 1:41
100 EZ Swim - all easy swims were DPS free at 14-15 SPL
8 x 25 tempo dolphin kick on back/40 - ave :25
100 EZ Swim
100 kick with fins @ 90%/2:00 - on back went 1:10
100 EZ swim
8 x 25 dolphin kick w/board & snorkel/45 - ave 28
100 EZ swim
50 AFAP kick/1:30 - on back went :41
100 EZ swim
8 x 25 tempo flutter kick on back/40 - ave :27
100 EZ swim
50 AFAP kick/1:30 w/fins - on back went :31
Total: 2700 y
Today I swam TNYA’s mid-day workout at John Jay College. It was a crowded pool—there were 7 in most lanes, including mine—but with considerate and mindful lanemates all things are possible. Mine kept me laughing in the intervals between swims as well—it was a reminder of why I really love swimming with this team.
Here’s what I did:
950 scy warmup: 300s, 7 x 50 kick @ :10 rest, 300 alt free/back by 50
12 x 25 @ :30: odds BK w/ 10 underwater kicks, evens FR
500 pull, with breathing pattern [I just did bilateral]
2x thru (First round = FR, 2nd round = BK on last 25 of single swims, then BK for all 4 50s)
150 @ 2:30
100 @ 1:40
50 @ 1:10
4 x 50 desc. @ 1:00 [31 on fastest FR, 35 on fastest BK]
Then we repeated all of the above from the 500 on, only skipping the last 150/100/50 on the last round because we were running out of time.
Well yesterday I wrote about how the first day of PT wasn't so bad....and it wasn't, until the evening came around. After I had repeated my series of exercises two more times during the day (as directed), my arm was killing me by bed time. Last night I slept horribly, probably the worst night since the surgery actually. I kept waking up with sharp pains and had a hard time staying comfortable. I've been able to sleep in my bed but I build a 'pillow fort' every night which keeps me reclined at about 45 degrees. I took a pain pill before bed as I have been doing all this week, but it obviously couldn't keep me comfortable last night.
I missed a dose of ibuprofen yesterday too, so I'm sure that contributed a bit even with the addition of my new exercises. I know its definitely the external rotation that is causing the pain....and literally all I can do right now is get my arm/elbow in a neutral position....aka not any real external rotation at all!
sigh....here we go!!!
The Y pool was great today. I was expecting the usual bath water but not so this time. So I actually got more of a workout than I expected.
500 free kick w/zoomers every 3rd lap fast
5x200@3:00 free w/paddles & bouy went 2:50, 2:45, 2:45, 2:43, 2:36
8x25@1:00 shooters w/monofin
8x25@1:00 fly w/monofin
200 fly kick w/monofin
2x200 free ez
Total 3300 yards
GSP or Condit? I am a GSP fan, but I don't hate Condit.
Now that the throw down is out of the way, here is how the meet went.
My 400 free (1st event) started at 7:59 and I finished cooling down at 9:20 from my last event. All my racing was done in under 80 minutes. Very much something James would think is fun.
1st event 400 free, the gridge event
-- 1:10.68 (33.51, 37.17)
-- 1:18.70 (37.99, 40.71)
-- 1:17.35 (39.03, 38.32)
-- 1:13.38 (37.18, 36.20)
I thought 10,12,12,12 was reasonable, but I also have know experience splitting a 400. There are 6 lanes and I am in lane 1, so there are 4 people faster than me in theory, two I know are fast and realistically much faster than me. At the 75-100 leg I see I am in the lead, by a lot, and all I can feel is prerace jitters, I have no idea how fast I am going from feel, so I dial it back. In reality, I was right on track. If I would have kept up the pace, I would have died at the end but had a much better swim, probably by several seconds.
-18.71 for the gridge, but worst swim of the meet, all on poor execution. I shouldn't let other swimmers influence my race, I know how much variety there is in my training, so expecting the fast guy to go fast is silly.
I have done a sub 5:00 swim from a push at Lifetime recently, which is the primary reason I am so disappointed in that swim. The feel the first race of a meet is so incredibly different than anything in practice...
50 free: 27.81
Happy with that. I didn't cool down, warm up, or have time to pee after the 400 free. Not the best time for me, but I am not in the condition I was last year, the 400 was maybe 10 minutes before and last year I had Jost to race.
200 free: 2:16.06
- 1:05.77 (31.45, 34.37)
- 1:10.29 (35.74, 34.55)
This was kinda different. Stephanie Stone was in the lane next to me and we knew each other from WCM intensive training camp that we did back in March. She said she wanted to break 2:13, and I was entered with a 2:13 mid. I told her that I was not in the condition I was in last November and after the 400 definitely wasn't going 2:13, but I was more than happy to go out in a 5 high 6 low, but she needed to know that at the 100 she would have to pull way ahead of me to meet her goal. She's a smart girl, so probably didn't trust me, but at the 100 she was about a stroke and a half infront of me, well withing meeting her goal, she just didn't quite have the back half some 30 minutes after her 400, to break 2:13. She was 2:14 mid. Still a blazing time, but she wasn't thrilled with it.
Happy with my time, slightly faster than I expected, didn't really swim my usual race and thinking about someone else's 200 for a change was a nice break. This was a really enjoyable swim for me.
100 Free: 1:00.96 (30.03)
This was fun. This is probably the first race that I can ever remember winning. Sadly, I remember not too long ago when this meet was bigger I probably would have won the second to last heat. Still fun!
I was in much better shape at this point in the meet than I expected and this was a solid time given the timeline of the meet. To break a minute at this meet, I would have to forgo everything but the 50 or actually become a much faster swimmer. The 100 free is just too late in this meet to have a good swim and still take part in the other events I enjoy.
Almost forgot, I got stuck in traffic and missed half of warm up (was on deck at 7:20 for a 7:00 warm up and 7:45 clear the pool) but the meet was so small I was in a lane with only Stephanie and Lynn (also from WCM training camp) during warm up who are both quick swimmers. One of the best warm up experiences I have had at a meet. This might have impacted the 400, but doubt it for the rest of the meet.
* I did the split breakdowns from the cumalitives in my head, so there are likely math errors.
PM only SCY
400 pull w/ buoy only
200 FL kick on back
10x50 @ 1:00
#5, 7, 9, and 10 FAST
3 @ 2:20 FR drill
3 @ 1:45 FR D1-3
3 @ 2:20 I.M. drill
3 @ 2:00 I.M. D1-3
Swam with Dave, Dave, Dave, Bob and Mary. The goal of today was to warm up slowly, hit near race speed for parts of a few sets and take a long warm down. Felt good and I should be ready to race tomorrow.
Easy 400 IM warm up
100 kick no board/100 kick w/ board
100 kick no board/100 kick w/ board
100 kick no board/100 kick w/ board
300 free (negative split: 3:35)
100 kick no board/100 kick w/ board
400 IM hard (5:30)
400 Pull (negative split: 4:30)
4 x 100 free - 1:30 descend (1:15,1:10,1:07,1:04)
300 Pull (tried neg split but got tired: 3:30)
4 x 75 IM (easy fly, back; hard breast)
200 Pull hard - 3:00 (2:10)
4 x 50 free -:50 descend (:35->:30)
100 Pull hard - 1:30 (1:01)
4 x 25 -: 30 IM order
3 rounds of: (stroke = IM order by round)
* 25 stroke - :30
* 100 free - 1:30
* 50 stroke - 1:00
* 100 free - 1:30
* 25 stroke - :30
Took all of this easy
100 cool down
Swam with Dave B, Dave M, Peter, Bob and Mary. Did Brook's sets which is a lot like a hodge podge of swimming. My arms felt very tired but I kept up a pretty good pace. Glad tomorrow is rest.
400 Free (5:28)
400 Free w/paddles (5:12)
4x100 Free on 1:30 (1:15's)
300 Free w/paddles (3:53)
4x75 Back w/paddles
200 Free w/paddles
100 Free w/paddles
3 Times through - 25/100/50/100/25 - stroke/free/stroke/free/stroke IM order I did fre e and back
I figured that since there isn't any practice tonight or tomorrow morning with the meet going on, that I'd get in a short swim tonight at lap swim prior to my meet performances on Sunday.
Figured out a couple things tonight:
I now like practicing in a group setting - Y lap swims are boringSolo workouts are too easy to back out of stuff when it gets tough, or you're tired. See #2 aboveMust eat better during the dayI still can't seem to make myself get past 3000 on my own
200 Kick w/ board
400 Free Pull
10 x 50 Kick w/ board @ 1:00 nothing stressful, just make 'em
Main Set: I got this idea from tjrpatt's blog the other day, though I shortened it in half 'cause I could.
6 x 200 Free @ 3:00 broken at the 100s as:
100 @ 1:10/100 @ 1:50100 @ 1:20/100 @ 1:40100 @ 1:30/100 @ 1:30100 @ 1:40/100 @ 1:20100 @ 1:50/100 @ 1:10100 @ 2:00/100 @ 1:00I did a 1:05 on the initial 100 @ 1:10, then just cruised the rest of the set. The final 1:10 interval I did a 1:04, then did a 1:00 on the final 100 @ 1:00. It's a good set, though I'm sure much better with a group, and with the :05 interval changes as well for a good 2400 set.
My muscles are sore from the week of swimming plus my work at work as well. It's just a regular old USAS meet this weekend, and I'll just give it my best. At least I'm doing fun events (fun for me). 200 Fly, 200 Back, 200 Free.
Roger called it Freaky Friday and that's fairly accurate too. We worked on speed today. Didn't do as much yardage, but was still worn out.
Shared a lane with Keith and swam with Roger, Peter, Andrei, Meredith, Dave B., Dave M. and Danny.
6x50 on :50
50 Challenge - 4x50 sprint w/12 second rest (2:55 - :36 = 2:19)
12x25 on :40 hard no breathe (sort of)
8x100 on 1:30 (1:15, :15, :15, :15, :16, :16, :17, :16)
5x100 Back on 1:40 (1:29, :27, :28, :27, :29)
16x50 IM Relay - swam 4 50 Back's
40x25 Free Relay - Swam 10 25's
5x100 BAck w/paddles on 1:40
200 Back w/paddles