SCY@FGCU Aquatic Center
Air temp of 74, pool at 79, 100% water clarity.
Cloudy with humidity at 68%
2000 IM as 5x400IMs, do as
#1-3-5, 25 Steady, 25 Strong
#2-4, 50 Drill, 50 Strong
1200 Kick as;
4x300 IMO by 300
Build each 300 by 100
5(100 Scull, 300 FR) Pull w/Paddles, buoy, tube
300s - did 3:38, 3:34, 3:33, 3:31, 3:30
4(4x25 on :30) IMO
300 EZ FR/BK Swim
While I was swimming in the diving well, the aquatic center staff was moving the bulkheads, setting up the pool for LCM. That means tomorrow I can start swimming LCM!
Updated December 13th, 2012 at 08:37 PM by fdtotten
20 x 25 shooters w/fins @ :40
-- 10 back, 10 belly
6 x 50 caterpillar fly drill @ 1:10
10 x 50 free smooth w/paddles @ :50
10 x 50
odds = double shooter @ 200 pace @ :45
evens = EZ kick w/board @ 1:15
-- the double shooters were surprisingly easy, held about 27s
500 ultra kick:
20 x 25 burst + cruise flutter kick w/board & fins @ :30
Elbow is still fairly useless. Did a cruisey sub aerobic workout with a lot of kicking. I figure I'll take a week off from speed work anyway.
Cardio/FatBurn...working off the surplus baggage I acquired whilst sitting about through thanksgiving...I didn't eat that much...honest...
I jammed in a solid 16 mins on the bike HR around 130-140. Then hopped to the elliptical and did another 16 mins around 130-150.
Wore a knee support to help the situation out but everything is fine.
Afterward I hid the mat for core work.
2 times thru:
30 x Plank Kick Backs
2 x 15 (L&R) Glute-side raises
:30 Core Twist on ball
12 lower-back hyper extensions over ball
15 lower-back leg raises over ball
Thinking about enrolling in self-defence classes...I'm fearful of jealous husbands attacking me...need to be prepared.
Off to PT...which is likely ending today or next Tuesday.
Workin' on my free technique today. Coach padded the intervals so we could concentrate on tech. and picking up the pace a little. I was able to neg split the "base" swims and descend the others. It felt good to just swim.
400 IM drill
6 x 75 @ 2:00 done as
-50 sprint kick
-25 sprint swim
Base swims @ 70 %
2 x swims @ 85%
25's @ 95%
500 @ 8:20
2 x 250 @ 4:15
4 x 25 @ 45
400 @ 6:40
2 x 200 @ 3:30
4 x 25 @ 45
300 @ 5:00
2 x 150 @ 2:15
4 x 25 @ 45
** last one from the blocks
Felt great! The slower intervals probably had something to do with that. My turns and stroke are finally coming together. Had a lane to myself again. I have a slight problem with crossing over with my left hand. When I have a lane to myself I can use the black line as a guide to keep my hand placement where it needs to be. Like paddling my surfboard. I just found that balck line because another problem I have is keeping my head down. Who would have thought? Do they have them at all pools?
Swam w/ Dave and Dave. Seems like it is taking me longer and longer to get warmed up. Once I do, I'm fine.
600 Warm up
4 Rounds of:
* 25 fly/50 free - 1:10
* 50 fly/25 free - 1:10
* 75 fly - 1:10
I wasn't quite warmed up which made this set tough at first. Near the end, I was making the 75 fly on 1:04.
16 x 100 Up/Down Kick - 1:40 (:10), base stroke fly. Started w/ 50 fly/50 kick
4 Rounds of (Stroke is IM Order by round):
* 50 Stroke - :50
* 25 Stroke/25 Kick - :50
* 50 Kick - :50
This quickly turned into 600 IM w/ half kick. I did catch up w/ the interval on the last round.
10 x 100 - 1:40
* Odds 25 underwater sdk w/ fins / 75 easy
* Evens Hard pull, descend (1:08, 1:07, 1:05, 1:03, 1:00)
10 x 50 - 1:00
* Odds 25 underwater sdk w/ fins / 25 easy
* Evens Hard pull, descend (:35, :32, :31, :29, :27)
100 Cool down
Sprint workouts were fun and different and I will continue to mix them into my routines more often but I feel more comfortable with distance than sprints.
I think part of it is that if my back goes out I can recover better from a bad start or turn on a distance event than a sprint. I am going to keep up on the kicking since it is what I need if I am going to lose this weight again.
this old age thing STINKS!
600 kick alt 100 free/100 breast
100 free EZ
10x100@1:30 free w/paddles & bouy went 1:24, 1:24, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:19, 1:17
100 free EZ
4x50 from dive good breakout
Total 2600 yards
600 (25 Front Scull, 25 V-Sit Scull, 25 Free, 25 V-Sit Scull) I'm way sick of sculling already...I'd love to do just a straight swim set for warmup one day.
12 x 75 SDK w/ fins @ 1:10 (went :55s)
4 x 200 Free Pull @ 3:30 Desc. 1-4
went 2:25/2:20/2:15/~1:35(150 yards cause it was gonna get bad with lap traffic) the entire group ended up only doing a 150 on the final one.
16 x 50 IM Order (4 of each stroke) @ 1:15
Drill/EZ/Build/FAST by 50s
Finished up the Free w/ a :27
6 Rounds of
200 Free (w/ last 50 FAST) @ 3:30 (Desc. 1-3, 4-6)2 x 25 Free SPRINT w/ overkicking @ 1:00On the 200s I went 2:15/2:10/2:07, then 2:15/2:11/2:08
10 x 25 Tombstone Flutter Kick @ 1:00 - pure fun for sure but not too bad
400 EZ and out
John was telling me to watch my left hand entry/catch as its gliding outward as I breathe to the right, rather than anchoring in the water and beginning my pull. Possible cause for some shoulder pain at times. Attempted to work on this, but I have to think hard while swimming to do it. I guess I've been "wrong" for so long that it's tough to change.
It was nice to take off yesterday from practice. My daughter had a Christmas concert at school last night. She's in a select choir group, and they shared the night with a strings group, which was mostly violins. They all did very good, and it sounded great. All 4th and 5th graders in these groups.
After that I took out my kids for some frozen yogurt fun. Went to the Blue Spoon, where you get to fill your cup, add whatever toppings you want (and they have everything), and then stick dad with the bill. At 55 cents an ounce, this got pricey really quick...over $20 for the 4 of us!! But it was fun.
No more swim team practice with the group for the remainder of the week, but I'm gonna pay to play in the YMCA lap swims a couple times later in the week/weekend. I've got a few sets in mind, and they don't involved kicking or sculling.