Went to a meeting at the club pool late this morning to talk about the summer swim team. Noticed that there weren't many people at the pool despite the perfect weather. So, after the meeting, instead of heading for the dungeon at the Y, went home, got my son, and headed back up to the pool.
I figured out that if I got in during the first swim break (10 minute break for the kids and only adults allowed in the pool), I could warm-up and then do a long kicking set during the time when the kids were back in the pool. There were maybe 10 people in the pool excluding the diving well area, but there were some kids playing all over the pool. There are no lap lanes in the pool. I figured out by doing a kick set, I could see where they were and just go around them if need be. Pool is 25 SCM.
Here is the workout:
500 warm-up: 100 free/100 one arm fly/100 breast/100 free/100 one arm fly
4 x 500 kick with board (no fins) with 45 seconds rest
#1 - all dolphin kick
#2 - alternated 100 flutter/100 breast kick
#3 - alternated 100 flutter/100 dolphin
#4 - 100 flutter/100 dolphin/100 breast/100 back flutter/100 kick on side (Kids went to diving well, so able to do back kick).
Jumped out to put on some more sunscreen. Sun was strong and I was convinced I had missed a few places. Timed this so that I could hop back in during pool break and finish off the workout with the following:
25 AFAP fly
25 AFAP fly
25 AFAP fly
Changed into the frou-frou bathing suit and ordered Family Secret Chicken Salad. Absolutely wonderful. A salad made up of Romaine lettuce, strawberries, whole grapes, orange slices, cantaloupe, honey dew melon, and a 1 cup scoop of chicken salad. The scoop contains chicken, light mayonaise, and almonds. Had poppyseed dressing with the salad. Drank a Gatorade.
Stayed at the pool a couple more hours and enjoyed visiting with friends, listening to my husband play his guitar (he joined us mid-afternoon), and having my first alcoholic drink since Auburn - Lemonade Freeze with Absolut.
Hope everybody out there is having a great weekend. Nice to have some good weather for a change!
Updated May 30th, 2009 at 10:02 PM by elise526
Went on a 4 mile trail run. Rather subpar because of wheezing. One of the soccer fields my daughter plays at seems to bother me particularly. It's also been raining quite frequently, and mold does not agree with me. Running in the DC area in the spring is a challlenge.
Breakfast: omelet with cheese, mango
Lunch: Salad with romaine, salmon, tomato, avocado, flax seed, peppers, pomegranate seeds
Post run snack: 12 oz G2, yogurt, nuts
Pre-dinner snack: plum
Dinner: Steak, broccoli, salad, glass of chardonnay
Updated May 30th, 2009 at 10:32 PM by The Fortress
Sat May 30th, 2009
LCM Swam a 10k today in ...
Whitney and Chris Coached
split lane with Larry
swam beside Tyler, Bryan, and Ed
jon counted and timed me
todd counted and timed tyler and larry
we started right at 6:30
wore blue seventy and no cap
my 5000 split was 1:08:58
10k is a long way
I swam 1500 straight in 19:26
took a little break
then started doing repeat 100's on 1:20
which was a mistake
took a break after 2900
the next 100 was 1:55
started feeling hot and wished I'd wore a legskin instead of a full body
switched from 1:20 pace to 1:25 pace at 3400
Break at 3600
next 100 was 1:44
hope to enter my 100 times later it's a lot of data
held some of my best splits
between 6300 - 6800
Larry had taken a break and I decided to put another lap on him
I feel like I took too many breaks
it was a mistake to do repeat 100's
should have done 400's, 500's or 1000's
I had my drinks in a cooler
should have had them on deck ready to go
I had several GU's, larry used power bars
my arms are sore,
Updated May 30th, 2009 at 06:51 PM by ande
Today was a double dose of drills. I met up with Sandra at the rec pool and we did the following:
500 Free EZ
20x25 Fly drills
20x25 Back drills
20x25 Free drills
20x25 Breast drills
Sandra did some fly turns with good kick out since we had a pool where she could practice turning without the tempation to grab the wall on the turn.
200 free EZ
Ran off to the Y pool to meet up with McKaylin were I did the rest of the time I did some stroke analysis and she worked on her starts and turns and the kickouts for back.
5x100 back drills
20x50 fly drills
It was great to actually work with each of
Total 3700 yards
Friday, 29 May 09
Dryland- Lords Gym
Warm up - Plank, double leg rotation, swiss ball exercises...
Same routine with 3x15 of everything.
Finish with crunches and back extensions on ball.
Saturday 30 May 09
Folsom Aquatic Center-Sierra Marlins Masters
(morning dryland warmup, plank, rotating legs, etc...)
Warm (whatever for 15 minutes) I did 300m FR
4x 100 25 scull/25 FR :10 RI
Take best split and carry it down,
( I skipped the 400, ops..)
200 BK - (Just to see if I could do it, np)
4 x 100 Dolphin Kick on back ( Did 2x100, then huge cramp in hamstring, finished with 2x100 Pull
This was my first time in LCM since High school, it took awhile to get used to, but I really loved it. Got to focus on stroke.
Just needed to add that the primary group was the Seniors, they were about 20-25 strong and the Master's group,
was about 7.
The workout was just posted on a whiteboard, Coach Jeff, who was filling in for Coach Darin (getting married today) just answered questions. So it was basically a read and do workout. I picked the slow lane which wasn't very wise, as I could have been comfortable in the fast lane.
Updated May 30th, 2009 at 09:21 PM by EricOrca