1200 with a few bursts and up tempo 25s
I feel better today. Still a bit queasy but able to eat at least. Have had a weird headache most of the day and a bit of a sore throat. I hope that's not some new thing. Poor Fort Son started getting sick in the middle of the night last night and Lil Fort seems under the weather.
Psych sheets for BU are up:
There are a lot of VERY fast ladies in the 50-54 age group at this meet, somewhat unusual: Andrea Block, KPN, Kim Crouch, Carolyn Voorhees, etc.
Here's the timeline:
My events are at:
100 IM, 10:45 am
50 free, 12:02
100 fly, 2:30
100 free (prolly a 50 split depending on how Sat goes), 11:45
50 back, 12:52
50 breast, 2:02
200 free (maybe 100 split), 3:05
50 free had been my focus event for the meet. I don't think I'll want to do an AFAP 100 free that close to my 50 back on Sunday anyway. I might want a redo from Sat. given that the 100 IM is first and will take the edge off my 50 free without more rest. On the whole, given this week, however, I'm not going to worry about my times overly much. I'm glad I at least have times in 5 SCM events and a very fast time in my baby the 50 back.
1 x 300 Choice -free & back
3 x 100/2:00, DPS - all free
-- 25 R-arm / 25 L-arm / 50 freestyle,
4 x 75/1:15 - 25 Rhythm Drill / 50 free, build
4 x 25/:10 SR, back, desc
Main Set (1800)
4 x 125/2:00, free
-- Breathe 3 for 1st 75, then 50 free breath anytime
-- ave 1:47 on these
-- Extra :30 after the 4th 125
5 x 100/1:35 free - at 500 pace
-- went 1:25-26 on these
-- Extra :30 sr
1 x 500 - Very good effort swim
-- went 7:10
-- Rest 1:00 after the 500
3 x 100/1:50 Strong back
-- Went 1:30-31 on these
Kick Set (300)
4 x 75/1:45 Strong
-- Went 1:28-30 on these
100 easy reverse IM
Total: 3200 yards
Today’s my birthday, but I decided to forego the obligatory 47-themed workout for the following mellow swim at the Y. I wasn’t sure I wanted to swim at all—morning workout plus late diving practice on Thursdays can bookend a looong day—but in the end I decided I did want to get in at least a few birthday laps. Here’s what I did:
1000 scy warmup (400s, 200k, 200p, 200 d/s)
4 x 75 k/d/s @ 1:20, IM order
20 x 100 FR:
4 @ 1:35
3 @ 1:30
2 @ 1:25
1 @ 1:20
4 @ 1:30
3 @ 1:25
2 @ 1:20
1 @ 1:15
300 warmdown + play
That was it! Looking forward to diving tonight!
1 X 300 4:30 4:30
3 X 100 1:40 1:30
Two rounds. Round intervals left, 2 right.
1 X 200 kick 4:30
1 X 100 kick 2:15
8 X 25 sprint kick :45
1 X 100 swim
1 X 300 IM or stroke 5:15
1 X 100 stroke 2:00
4 X 25 stroke :30 #4 on 1:30
100's & 25's: Round 1 fly, 2 back, 3 breast
1 X 300 free negative split 4:15 4:00
4 X 100 1:05 1:20
two rounds pull or swim. Round 1 intervals left, 2 right.
WARM DOWN: 4 X 50 easy 1:00
Meet the staff!
Thu Dec 6th 2012
I swam Mon, Tue, & Wed
Today I am sick and am not going to swim feels like a bad cold
Swam w/ Dave, Dave, Ray and Aundrey. I'm pretty sore from yesterday but muddled through today's workout. Not terrible but I definitely took it easy where I could get away w/ it.
600 Warm up
4 x 125 - 1:45 (Odd IM, even free)
4 x 125 - 2:00 (IM, Free, IM, IM)
8 x 100 - 1:45
* Odds hard free (1:09, 1:08, 1:05, 1:05)
* Evens easy stroke, Last one hard free - 1:05
8 x 75 - 1:15
* Odds easy free
* Evens hard stroke
8 x 50 - 1:00 (SDK down w/ fins, easy back)
8 x 25 - :45
* Odds easy free
* Evens hard, no breath from dive
5 x 200 Pull - 3:00
* Odds backstroke (2:40s)
* Evens free (2:25, 2:20)
8 x 25 - :30 IM Order
100 Cool down
I decided to do the workout I gave the kids last night. Felt really good today.
500 free every 4th lap drill
500 free kick w/zoomers every 3rd lap fast
1650 broken as 1,2,3,4,5,6,7,8,9,10,11 laps @:10RI final time after all the math 22:31
300 free EZ w/snorkle
4x50 from block burst fly & cruise free
total 3200 yards
We had our awards ceremony starting around 6:30pm tonight for the meet last night. Luckily John flew through the group of people who were there, and just highlighted a thing or two about each person, 'cause we could've been a while. We had 112 swimmers, twice as much as the 2nd place team, yet beat them by 3 times as many points!!
John told the group that he likes my work ethic, and my competitive spirit in practices. I'm always there pushing the kids that are more than 1/2 my age, giving him more leverage when the kids start complaining about the sets getting too hard.
18 x 50 Kick w/ fins & board (did w/o fins)
6 @ :50 - made them6 @ :45 - made 4 of them, skipped #11, made #126 @ :40 - did 4 of these, but didn't make the interval whatsoever!(750/1550)
We got separated into different lanes based on who is going to the Senior State meet in Federal Way, and who is there to work hard (not tapering). I'm in the work hard group.
Main Set - Be Like That Guy (way too much backstroke):
3 Rounds of 4 x 200 Choice of Stroke @ 5:30 FAST, but all 4 in each round are the same.
Round 1 - Did Backstroke (2:30/2:25/2:22/2:25) - my time in the meet was 2:20.xxRound 2 - Did Backstroke (2:35ish) legs getting tiredRound 3 - Did Backstroke (2:35/2:30/2:30) On #2 and #3 I challenged an 11 year old boy who was doing freestyle in the next lane over to race. He beat me, but not by much.On the final 200 of Round 3, all kinds of challenges started being issued up and down the pool, including from a girl who was doing freestyle and was way faster than my backstroke. I agreed, but said I'd be doing FLY to attempt to win the challenge.
By this point the pool was pretty empty, so John spread us out across the 6 lanes, and I got my own lane, along with the girl doing freestyle in the lane next to me. It was on!! 35 year old flyer vs. 12 year old freestyler girl.
Approaching the 75 turn, I was dead and wanted to quit, but knew I couldn't with all that was at stake. Just tried to maintain my breathing pattern and push on. Turns sucked, SDKs off the walls were non-existent. 150 down, 50 to go, she was just about tied with me, and we raced to the 175 together. Coming off the final wall I gave it all I could, and somehow managed to feel good doing it. Coach John was loving it! The 12 year old went a 2:14, just missing her lifetime best of 2:13, and I went a 2:12, just one second slower than the 2:11 I did in the meet last Saturday! Sometimes these challenges bring out the best in people, especially when you don't have a lot of prep time to think about them.
4 x 25 Sprint Kick w/ board @ 1:00 FAST
150 EZ and out