PM only SCY
12x50 @ :55
4x75 @ 1:15 rolling I.M. work turns
3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
6x50 @ :50 work breakouts
3x100 @ 1:10
1 FAST (:58/:59)
1 aerobic (1:07/1:08)
1 FAST (:59/1:00)
3x (1 RD each stroke minus FR)
150 @ 2:10 FAST (1:33, 1:51, 1:49)
5x50 @ :55 FAST (:30s, :38s, :36s)
200 @ 4:00 EZ
At least my arms felt that way. I wore my drag suit again and I know it has an effect; but, my arms just felt dead today. Never could get up to speed. So I just plowed along. Toward the end, when I did some IM work, there was no way I could do a 200 IM like yesterday.
Swam with Ray, Peter, and the two Dave's. Another small group.
7x200 Free on 3:00
8x150 on 2:30 - Back w/paddles
9x100 on 1:45 w/paddles - 5 Back and 4 Free
16x25Alternate 50 Kick/50 IM order on :40
8x50 on 1:00 IM order
100 Back w/fins and paddles
100 Free w/fins and paddles (wanted to see if swimming with fins would help me add kick to my stroke - I basically have no kick)
100 Free w/fins
100 Back w/fins
This was the message that greeted me on the screen after I entered my yardage for today:
"Congratulations! You have achieved your goal for Go The Distance 2012
My goal pace: 464.38 miles required as of today to reach my goal by the end of the event
My actual current pace: 500.39 miles as of today"
And I got to claim my prize... I ordered the Nike jammer--haven't used a jammer in a while, since I converted to Speedo Endurance last spring. I figure the compression on the legs will be nice for the winter short course meets I'm planning to do.
Yesterday I had a 3000-yard workout, late in the day in a crowded pool (lots of lessons and water aerobics classes going on). This is what I did:
30 x 50 on :58 (:40-:43?)
5 x 100 on 2:00 (1:32-1:34)
400 EZ fr (7:00)
Today I did 3600, like so:
10 x 100 on 1:45 (evens: pull)
20 x 50 on 1:00 (hard 25, followed by cruise 25*)
200 fr in 3:30
*My times on these 50s were in the :42-:43 range, but the first 25s were at about :18 (as far as I could tell).
I'm focusing on speed and technique this week, and not overdoing it before the meet Saturday. The 1500 is already closed (they limit to 12 swimmers), so I signed up for the other freestyle events... can't hurt to establish a baseline in the shorter events, and it's giving me excuse to go easy on the lactate threshold stuff and focus on speed. I'm planning to have fun no matter what.
Okay, so maybe today's blog entry is not 100 percent, entirely swimming-related the way yesterday's was.
On the other hand, it is on a subject that roughly half the USMS swimming population owns, and--at least according to Sigmund Freud--roughly the other half wishes they owned.
Which reminds me of the classic old joke, wherein a little boy and a little girl are playing doctor.
The little boy points at his nether regions and sneers, "Na na na na naaaaa na! I have one of these and you don't!"
The little girl just shakes her head wisely, points to her nether regions, and replies, "With one of these, I can get as many of those as I want!"
Which to me remains the most convincing of all arguments that Freud's notion of penis envy just doesn't pass the real world test.
In any event, for today's reading and viewing pleasure, I present to the greater USMS diaspora an in-depth meditation on the nature of my rudder:
Note: click on the above, not the picture, which will take you nowhere.
Note: I am pretty sure that the bugs have been more or less worked out of the RSS feed thingy, making it even easier than ever to subscribe, absolutely for free, to my new blog!
Though for those who can't figure out how to do so, I shall continue my quest to create infinite loops between hither http://forums.usms.org/blog.php?u=26 and thither http://byjimthornton.com/
PS I signed up for the 400 and 200 IM and the 800 freestyle at the Hudson, Ohio SCM meet next Saturday. I shall keep you posted.
2 X 250 4:00 3:45
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
3 X 100 kick 2:15
4 X 75 kick 1:45
1 X 100 swim
6 X 200
odd: IM on 3:30
even: free on 3:00
1 X 150 2:15
1 X 75 fast 1:45
Four rounds. Swim or pull.
WARM DOWN: 4 X 50 easy 1:00
300 swim free & back
200 pull w/buoy only
3 x 100/1:45 back, desc
8 x 50/1:15 back with fins, Strong with 10-12 SDK off each wall
- ave 34-35 on these
12 x 25/:40 Kick, Strong
- 1-6 flutter with snorkel & board, 7-12 on back, ave 25 on these
Repeat 2x, 1 free, 1 back
1 x 100 25 drill/25 swim
1 x 200/4:00 (back), 3:30 (free), build
- went 3:03 back, 2:45 free
1 x 50/1:30 200 pace
- went 39 back, 35 free
1 x 50/1:30 easy
200 easy mix of free/kick/back
Total: 2800 yards
Swam w/ Dave, Dave, Dave and Ray. Kind of wore myself out on the first set. Breaststroke was horrid today. Fly and back showed some promise.
650 Warm up
7 x 200 IM - 3:00, descend (2:55, 2:55, 2:53, 2:50, 2:48, 2:45, 2:42)
8 x 150 - 2:30
* 1-4: fly/bk/50 kick/br/fr
* 5-8: Pull/Kick/Stroke
9 x 100 - 1:45
1-3: Fly (1:30, 1:26, 1:20)
4-6: Back pull (1:25, 1:20, 1:15)
7-9: Breast (1:25, 1:27, 1:25)
16 x 25 - :40
* 1-4: Kick
* 5-8: No breath (2 x fly, br pullouts, free)
* 9-12: Kick
* 13-16: No breath (SDK w/ fins)
8 x 50 - 1:00
* 1-4: IM Order
* 5-8: SDK w/ fins down/easy back
200 Cool down
Last night with the team we did a little bit of light swimming with plenty of body position drills. Hopped out early to pick up our oldest child at dance while my better half was at gymnastics.
I stole part of a workout from swimsuit addict.
I made a couple of changes but kept the main framework of the main set.
All cruise and stretch out.
200 pull @ 3:15
100 fly @ 1:40 25 dr/ 25 swim
200 pull @ 3:15
2 x 100 br @ 1:50 dps swim
200 pull @ 3:15
3 x 100 bk @ 1:45 dps swim
200 pull @ 3:15
4 x 100 fr @ 1:35 w/bouy
200 pull @ 3:15 ascend
2000 quick and EZ
I would have liked to do the original workout with some effort but it wasn't in the cards this morning.
This was just what I needed for my back and still get some moderate work in.
500 free every 4th lap streamline free kick on back
500 free kick w/zoomers every 3rd lap fast
20x25@:45 w/monofin 1-4 shooters, 5-8 fly good form, 9-12 kick on back, 13-16 1 arm fly, 17-20 fly fast
8x100@1:45 as 50 free/50 back w/paddles held 1:29's
100 breast kick
100 EZ free
total 2500 yards
Felt pretty tired this morning after yesterdays swim and lifting. This morning's dip was a 1500 time trial and a total of 2500. did a 500 warm up and a 500 cool down.
Was lucky enough to swim in a circle so the pace was good for me.
Reached my goal of 100 miles for the year the other day. Not bad considering i was not too consistent this year. Shooting for 150 in 2013.
I didn't even bother taking my fins to practice today, 100% protesting any fin kicking whatsoever after yesterday's groin stretch in the meet. It really didn't turn out to be much, but I'm still going to take it easy for a while. My first 2-300 of the warmup I could feel it a little as I kicked lightly, but after that it loosened up a bit and I hardly noticed it.
John did say he was going to "take it easy" on us the day after the meet. Not sure if he knew what he was talking about, or maybe I just put more into the workout than he expected.
800 Choice (mix it up) - did 800 Free
600 Kick w/ fins (I did 800 Free Pull EZ, weaving through and around my lanemates)
800 Free Pull (again for me)
Alt 50 EZ/50 FastAlso Alt. 100 3 str. breathing/100 5 str. breathing (did 4 stroke)(2400/2400)
16 x 50 @ 1:15 (4 of each stroke, IM Order)
The dolphining of fly I could feel a little soreness, so I either did it easy or not at all.For all breaststroke swims, I did w/ light dolphin kicking(800/3200)
4 x 500 @ Coaches' sendoff
(basically turned out to be ~ 8:30-9:00 or so. He waited till the slow lane got in and had about a minute rest.)
#1 "EZ" focus on high elbow in the catch/pull - did 5:59#2 "80% effort" - did 5:35 (note: did a 5:18 in the meet on Sat.)#3 "EZ" - did a 6:05#4 "90% effort" - did 5:29 (only 11 seconds off my meet performance)this add-up time for a 2000 is 23:08, not too shabbythis set also means I know my 500 can be much faster in a meet performance settinglap traffic was "fun" on the fast ones.(2000/5200)
1000 EZ Kick w/ board & fins (I did EZ kick w/ board only to test out my leg)
did more of the harder kicking with my right leg, but my left side felt okay. I'll still lay low for a week or so.
6200 Yards and out a little early.