Felt really sluggish this morning - two nights of too little and poor quality sleep. Then when I jumped in the water, it actually felt warm - when I checked the thermometer, it was 86 degrees. Net effect, my arms felt tired and I felt like I couldn't get a good pull in the water. So, I didn't have as much speed and I just focused on "Keep on Swimming".
Swam with Peter, the two Dave's and Danny. Keith was back after being gone, but he was doing his own thing today.
12x100 - 3 each on 1:35, 1:30, 1:25, 1:20 (just swam the last three straight thru)
1650 Free - 24:15
4x100 Free on 1:30
4x100 IM on 2:00 (descended from 1:43 to 1:33)
4x100 Free on 1:30
12x50 on 1:00 - 5 free, 5 back, 2 fly
5x100 Back w/paddles 1:40
Well I've been absent from the blogs since October. If you haven't heard, I managed to tear my meniscus somehow or at least the tear became a problem in the late summer. Backing off, and resting/icing didn't work as I kept getting pain and I had a trim on Nov 15.
It all went well and I went to BU to swim in NEM SCM Champs this past weekend. I was not at my best times but considering last years time I don't look too far off YOY. Last year I felt I didn't want to race, this year I did, but a bit of a layoff and rest up over thanksgiving left me with a rather tight-fitting suit jacket and some apprehension about entering the meet.
However, by Dec1 I feltI'd had a very rapid recovery to about 85-90% and entered. To save my psyche I ditched all BR events so as not to have a bad time hanging over me for a year or more importantly to rush the recovery. I want to swim fast Breaststroke again...so I am prepared to be patient in my rehab and strengthening.
All things considered; the knee, lack of fitness, lack of race practice and an abundance of body hair...I felt I did OK. I didn't hurt myself and I had a great time. My times were what they were. I even debuted with a competitive 100 Backstroke and did my first SCM 50 to give me events to swim.
When I got home I looked up last year's times and I think I did pretty well by comparison.
50 FR 31.58
100 FR 1:11.1
50 FL 36.04
50 FR 32.18
100 FR 1:11.22
50 FL 35.21
Not bad at all...especially since I didn't have a valid excuse last year, and then had a great SCY season.
Updated December 11th, 2012 at 10:52 PM by SwimStud
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 76, pool at 79, 100% water clarity.
Cloudy, rainy skies with humidity at 90%
Warm Up @FCGU
200 yards FR
3(500 FR, 200 BR as 50K/50S)
Descend effort 1-3
4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S)
2 Rounds Fast/No breath
2(12x12.5 on :20)
4 each; Fly, BR, FR
200 FR quite warm down, slow motion EVF setup.
A very rainy cloudy SWF morning with approaching thunderstorms. I was able to get in 1000 yds at FGCU before getting kicked out due to lightning. Did not stick around to see when the FGCU pool would reopen, but went on to work and later did a noontime swim at our community pool.
1 X 300 4:30 4:30
3 X 100 1:40 1:30
6 X 50 kick 1:10 1:05
Two rounds. Round 1 intervals left, 2 right.
1 X 100 moderate free 1:45
1 X 50 fast 1:15
4 X 25 fast :30 #4 on 1:30
Four rounds. 50's & 25's: i round of each IM order.
10 X 150 free 2:30
1-4: negative split
5-7: last 50 is fast
8-10: last 100 is fast
WARM DOWN: 4 X 50 easy 1:00
A quick on again. With everyone busy as we get closer to the holidays the numbers at practice has dwindled down to just a few.
10 min choice
-only got in about 500
6 min kick done as
-30 sec ez, 30 sec sprint
-10 sec ez, 10 sec sprint
-10 sec ez, 10 sec sprint
-10 sec ez, 10 sec sprint
500 swim every 4TH 25 stroke
-free @ 80%, stroke @ 95%
5 x 100 @ 2:00 done as
-25 sprint kick
-50 sprint free
-25 ez catch up drill
6 x 50 @ 60 turn at the T fast
300 IM (kick,drill,swim)
400 pull build by 100
5 x 100 IM R/15
-concentrate on turns and technique
out and home early
I love it when we have a mixed bag for a workout. We did these as a group so many of the items were not on a interval.
used fins whole time
10 x 25 shooters @ :40
8 x 50 caterpillar fly drill @ 1:10
16 x 50 smooth @ 1:00
4 x each stroke, drilled fly
6 x 100 @ 1:45
3 x 100 free/100 back kick/100 back
Shoulders were a bit sore from the meet, but they feel better this am.
I've met my sprinter 325 mile GTD goal for the year. I think it's useless for me to keep track of yardage. I haven't decided whether to bag GTD next year or use it to track race pace yardage.
I'm heading to the doc's office today for my first PRP appt for my right elbow. It definitely is not getting any better on its own, even with the nitro patches. I'm hopeful it will help. The surgeon I consulted previously said it zapped the pain/helped heal his own avulsion tear.
Still smiling about NE Champs! I think this will be my next meet: https://www.clubassistant.com/club/m...1029&smid=4336
I did have to test things for this weekends 200 fly. It will be touch and go.
500 free kick w/zoomers
8x25@1:00 shooters w/monofin
8x25@:45 fly w/monofin
200 dolphin kick on back w/monofin
16x25@:46 fly fast w/monofin
500 free easy w/snorkle keeping a 4 beat kick
total 2500 yards
Swam w/ Danny, Dave, Dave, Dave and Keith. Got this message yesterday:
Congratulations! You have achieved your goal for Go The Distance 2012
My goal pace: 710.96 miles required as of today to reach my goal by the end of the event
My actual current pace: 752.25 miles as of today
At times, I didn't think I would make it. Good to be done with a couple weeks to spare. 800 miles is possible but a stretch. I'm not sure I would want to do much more than 800.
700 Warm up
3 x 100 - 1:35
3 x 100 - 1:30
3 x 100 - 1:25
3 x 100 - 1:20
1650, open turns every 300 yards, descend.
Tried to go under the 1:15 pace and made 2:15. Splits relative to the 1:15 pace: -:03, -:05, -:10, -:15, -:20, -:22.5. I think that is about a 1:13 pace. Dave pulled and kept even w/ me the whole time. That helped keep me going at times.
4 x 100 - 1:25 Kick fly 1st, 2nd, 3rd, 4th 25
4 x 100 IM - 2:00 (1:22, 1:18, 1:16, 1:13)
4 x 100 - 1:25 Kick flutter 1st, 2nd, 3rd, 4th 25
12 x 50 - 1:00
* 1-6: Pull, descend
* 7-12 SDK down w/ fins, easy back
100 Cool down
600 (25 Free, 25 V-Sit Scull, 25 Breast*, 25 Front Scull)
* all my breaststroke today was still done with dolphin kick. I did try out a few easy breast kicks during warmup, but could still feel a very slight "something" that wasn't right, so better to rest it longer than using it too soon and paying for it.
8 x 125 SDK w/ fins on back @ 2:00 (1:30ish)
3 x 300 Free Pull @ 5:00 Desc. 1-3
went 3:35, 3:24, 3:12 <-- I guess the 3:12 last week wasn't a fluke!
16 x 75 "IM" Order @ 1:30 (4 of each stroke)
each 75 is 50 Stroke Build/25 Free FAST w/ overkickwent :51/:52s in the fly oneswent :55ish in the backwent 1:00 in the breastwent :47/:48s in the free200 EZ
6 x 200 IM @ 3:30 Desc. 1-3
went 2:40 to 2:30s (I'm getting sick of breast w/ dolph. kick)
9 x 50 Flutter Kick w/ board @ 1:30
#1 EZ/EZ by 25s#2 EZ/Build by 25s#3 Build/FAST by 25srepeat 3x(450/5550)
Swam with Ray, Peter, the two Dave's, and Roger. Ray led on the 300's as I warmed up and then I led - I like following more than leading, the drafting does have an effect if you stay up.
Pretty good workout - 300's were good considering they were my warm up and I descended them. Then the five 200's under 2:40 were a good set for me. As was doing 5 200 backs (w/paddles) on a 3:00 interval. Did 2 200 IM's - not fast but I did do them!
5x300 Free on 4:30 (4:10, 4:00, 3:55, 3:52, 3:50)
5x200 Free on 3:00 (2:37, 2:38, 2:40, 2:40, 2:39)
5x100 on 1:45 - 50 Kick/50 Swim w/fins
10x50 Free Hard on 1:00 (:35's - probably should have done some strokes)
4x200 Back w/Paddles on 3:00 (2:45, 2:50, 2:50, 2:53)
200 IM - 3:20
200 IM - 3:17