Left shoulder slightly impinged but only noticed it on sprints
500 kick w/zoomers
8x25@:45 shooters w/zoomers
8x25@:45 burst & cruise
5x200@3:00 descend w/paddles & buoy
8x25@:45 back drills
Total 3000 yards
PM only SCY
600 swim 4/6/2 turns
400 pull w/ buoy + strapless paddles + snorkel
2 @ 2:15 k/dr/bld by 50
3 @ 1:50 D1-3 (got down to around 1:31-1:32 on the fast ones)
4x (odd rounds kick w/ board, swim aerobic; even rounds kick on side, swim FAST)
2x100 @ 2:15 kick FR FAST
300 @ 4:00 swim (3:31, 3:00, 3:32, 3:02)
Mon Dec, 10th, 2012
Did not swim of lift Sat & Sun
I've still been sick, I'm still coughing. I skipped 5:30 practice today and slept in.
Noon to 1:15 dove around 12:08
SCY UT Swim Center
Swam with Jim & Korey
beside Ned, Anna, & Dave Van Dam
went around 400 easy
050 on 0:35 right into
100 on 1:10 RI
150 on 1:45 RI
200 on 2:20 RI
200 on 2:20 RI
150 on 1:45 RI
100 on 1:10 RI
050 on 0:35
16 x 25 k on 30
repeated ladder and added 5 sec to each interval
Repeated same kick set, but did 12 SDKs on fast with mod back k to wall
Repeat ladder one more time on original pace
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Updated December 18th, 2012 at 04:15 PM by ande
SCY@FGCU Aquatic Center
Air temp of 76, pool at 80, 100% water clarity.
Overcast, then sunny with humidity at 68%
Warm up & *Set 1*
FR swim for 70 minutes
Did not count laps, focused on form, rhythm, and efficiency
5x100 BR on :30 rest, as 50K/50S
odd# with snorkel, even# k/board,Swim
5x100 SDK on 1:40 (on back)
by 25; 14-12/10-8/8-9/8-9 (as in #K underwater)
10x100 FR Pull on 1:20 w/paddles, bouy, tube
Did all at 1:08
200 EZ FR/BK Swim
Did swimming workouts, dryland, walking both days this weekend, and came in to this Monday morning session with some aches and stiffness, but was ready to swim.Warm up - Coach had suggested last week that I consider to do some swims not counting laps, but just swimming. This morning seemed like to good time to try that out as there was about 40 minutes left before the college swimmers would be done in the LCM pool.It was 20 minutes after the hour when I started out in the diving well pool. I expected that if I checked the clock often, it would appear to go by slower like 5-10 minutes each look, so I did not look at scoreboard clock for what I thought would be about 20-30 minutes. Whenever I felt like looking, I would say to myself, go just a little more. I would push my pace and tempo close to a breaking point, and then stretch out for a bit and build up again.So in the end, when I finally took a peek at the clock, it was 28 minutes past the next hour! Surprised and wondering how did that much time go by that quickly, I swam a few more minutes to make it 1 hour and 10 minutes. Not counting laps was just a great feeling of freedom to just swim. I enjoyed the swim, and will try doing 1-2 hours on a weekly regular basis starting next week as the LCM pool will be set up for LCM swimming again until end of September 2013.Set 2 - Continuation with BR kicking development, and underwater SDK on back. My SDK is a work in progress as I can go over 10 kicks on the first 25, and then I struggle to go past 8 kicks on the next three 25s coming off the flip turn.Set 3 - My arms were still a bit tired going in to the pull set, but for me holding 1:08 on a 1:20 interval is the best I have done since I starting training again.
Updated December 10th, 2012 at 04:20 PM by fdtotten
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds, round 1 intervals left, 2 right.
8 X 75 kick 1:45
#5-8: last 50 fast
1 X 100 swim
1 X 200 IM 3:30
2 X 100 IM 1:45
4 X 50-1 of each- 1:00
5 X 200 pull 2:50
5 X 100 pull 1:20
WARM DOWN: 4 X 50 easy 1:00
100 free, scratch
I didn't realize until late last night when I read Kirk's post that I had just missed the WR in the 50 free by .1. Still, I was aiming for a good night's sleep and opted to miss positive check in. And, honestly, I have a track record of doing better in the 50 free when it's not the first event of the day. Sometimes I nail the first event; but equally often it's a "get the cobwebs" out swim. I also wanted to put my remaining energy into my other swims. (This is sprinter think.)
50 back, 30.8
Very solid time, but it felt like a cobwebs event. I had a sub-par start and very glidely turn. The grab bar for backstroke is low at BU and I really dislike that. I need to figure out a way to not flat back this type of start. And flags simply bedevil me in SCM for backstroke. My SDK + stroke count is perfect for yards flags. I'm either gliding in or jamming it in SCM where I need another half stroke, not a full stroke. This was .2 slower than when I led off the medley relay 2 weeks ago, so I do have a faster time this year. Still, anytime you're under 31 that's fast. And I am now well accustomed to the fact that execution is everything in 50s.
50 breast, 36.92, PR/NR
WTH?! You cannot imagine my shock when I looked up and saw this time! It felt faster than 2 weeks ago when I swam a 38.2, but still. This time, unlike the 50 back, race execution was almost perfect. I had probably my best blasto start of the meet, a monster UW pullout, hit my walls well, and no floating up to the top after a pullout. Not being an evilstroker, I wasn't really sure what the national record was. Karlyn looked it up for me. I'm thinking some of that bungee cordz/parachute work paid off! Because this is a somewhat off event and I had a time this year, I was also extremely relaxed before the event. Very often, I have excellent times when this is the case.
100 free split in 200 free, 1:04.21, PR
I was so happy after my 50 breast that I was ready to call it a meet. But I have had this goal of trying to swim all 4 50s, all 4 100s and the 100 IM this season in SCM. This was my only chance to swim the 100 free, so, encouraged by SwimStud, I decided to swim it. I haven't swum this race since 2006 (1:06 at the very end of this same meet) ... I almost never race the 100 free. So I was somewhat unsure of a race strategy. I took 9-10 SDKs on the start and 5-6 off each turn. Stud said all my breakouts were smooth, and they felt that way. I guess doing the ins & outs in practice helped. I breathed doubles the whole way, with a single thrown in a bit before the turn on the second and third length. Splits were 30.6/33.6, pretty good for me, especially given the fact that I was tired and my muscles were screaming at me the second 50. The 100 free really isn't so bad with the SDKs. Now I want to do it in yards! Right now, this time is #1, helped along by the fact that some other speedy freestylers like Eney have been injured or whatnot.
Overall, this is definitely my best meet of the year! Maybe my best meet since March 2011. I had 4 PRs. While I was thrilled with my two NRs, I was also extremely pleased with my 100 fly and 100 free. 100 IM was probably my worst event with that debacle on the start. Suffice to say, I am a fan of the lay on the couch for a week before your meet taper! I may re-think future tapers somewhat. I had thought it was not ideal to be out of the water the week before a meet. I was only in the water 3 of 8 days before the meet, but it seemed to have little ill effect.
I don't feel quite as exhausted and sore as usual after a two day meet, but I may be still on a high! It is very cool having the NRs in all four 50s. As a bonus, my NR in the 100 backstroke survived the meet!
Updated December 12th, 2012 at 12:11 PM by The Fortress
Swam w/ Roger, Aundrey, Ray, Dave, Dave and Dave. Slipped back into my soccer playing habit yesterday. The weather was just too nice to pass it up. We went 3 v 3 for 90 minutes on a fairly small field. I should have know to slow it down a notch when I tried to save a ball going out of bounds and ended up on the ground rolling over the goal line. Later, I went after a ball that my opponent played too far away from him. Instead of kicking the ball, my foot rolled over the top of it and then next thing I know I'm on the ground looking up at the sky. Fortunately, nothing was broken and I was able to keep playing. But this morning I was feeling the full extent of the damage. I'm mostly just have a sore backside. Free felt fine. Fly felt fine. Backstroke, check. Breaststroke... ouch!
600 Warm up
3 x 500 Free - 4:30 (3:50, 3:45, 3:35, 3:40, 3:30)
5 x 200 IM - 3:00 (2:55, 2:50, 2:50, 2:47, 2:42)
5 x 100 Kick - 1:45 Convert Br->IM
10 x 50 - 1:00 SDK w/ fins down, moderate pace back (cramped on #3 but recovered for the rest)
4 x 200 - 1:30 Convert 50 Fly/150 Free -> 200 Fly
I was going to do this backstroke pull but Dave wanted to convert fly to free. Not sure why but that sounded like a good idea for a brief moment and I went with it. It wasn't such a good idea after 100 fly/100 free but I stuck with it an made the interval.
100 Cool down
This was my longest workout since I got back and I felt great today. Long and strong. Despite not being quick it felt good.
4x500 pull with paddles negative split on 6 min
2.55, 2.45 on first two, 2.50, 2.40 second two
100 stretch easy
10x50 kick on 55
Second main set
2x3x100 descend free
1.08,1.05,1.02, 1.08,, 1.05, 1.03
400 breathing, 3,5,7,9 by 25
4400 total yards in 1.15mins
Repeat 5 times 50m freestyle @8-10 strokes per breath 100m kick
Repeat 10 times 50m sprint freestyle @8-10 strokes per breath 50m easy pace