w/u: 200 Fr/200 Bk/200 IM
5 x 200 Fr on 2:50 dps with snorkel
4 x 100 kick on 2:00
- all out 25 shuffled first to last
1 x 50 ez
4 x 75 on 1:10 pull with buoy
- o back, e free
2 x 100 on 1:15 fr with paddles, right into
4 x 75 on 1:10 swim fast
- held :56 for bk, :51 for fr
200 w/d with snorkel
(Solo/Rec/3050 yds/50 min)
Great swim tonight after feeling crummy all day. Of course, today is the first of twelve days of vacation with rain and cool temps so I lacked motivation.
I tried to vary the workout a bit. I was able to again hit all the turns with the snorkel, although they are not as natural with the dorkel. Maintained a stroke count of 12-3 per length and good form throughout. Went after a faster rotation on the 75s and worked that last round.
Tomorrow is the open house for our local Masters club, which I am going to start coaching. We'll start in October for a twelve week training cycle looking to improve techinique and also speed (as the two concepts are connected).
I did a couple of easy swims at the Y over the past few days, but the highlight of this week was definitely diving practice last night. Our beginner group is still taking baby steps—working on proper technique when jumping off the board and when entering the water. I did manage to learn two more ways of going headfirst off the 3m board, in addition to the “line-up” (bending over and falling in headfirst) that we did last week. We did an exercise where we sat tucked-up on the end of the board, then tipped over forward, straightening out into a dive position on the way down. And at the very end of practice we did forward “fall-offs.” That involved standing on the end of the board, with hands up overhead in an entry position, then falling forward. If you keep your body very straight on the way down, you magically end up in a perfect vertical position by the time you enter hit water. That went from super-scary to super-fun in a big hurry!
I woke up this morning wishing I could go back to the pool and dive some more. I had to content myself with a short swim at the Y instead. Worse, it will be a long time before I get to go off the boards again—the Queens pool where we practice is closed for 3 weeks for its annual cleaning. That means dryland practices only until late October. Bummer! Still, I’m thrilled I’m doing this at all, and very happy to have found a new activity that brings so much excitement and joy.
30 minutes of rehab ex
30 minutes of stretching/yoga
Didn't feel like hitting the pool. Wrapped up in home renovation projects. Who knew picking out lighting was so time consuming and expensive.
8 x 25 shooters w/fins @ :40
4 x 50 free @ 1:00, descend to 100 pace
3 x 50 torque drill w/paddles @ 1:15
8 x 25 burst + cruise @ 1:00
2 x through:
25 AFAP + 75 EZ
50 @ 100 pace, broken for :5 @ :25 + 150 EZ
50 AFAP, broken for :10 @ 25 + 150 EZ
50 AFAP + 200 EZ
100 AFASP, broken @ each 25 for :5 + 300 EZ
Round 1: backstroke SDK/kick from the block, no fins except for 100
11 high-12 flat (shooter)
29 flat (16 SDK off each wall)
26 high-27 flat (double shooter)
27 high-28 flat (double shooter)
Did the 100 dolphin kick w/board & fins so I could breath, went :52 high (quads on fire)
Round 2: fly w/fins, except 100 was breast
10 high-11 flat
100 breast = :58
Pretty tired after that effort, with quite a bit of speed work.
I will likely just take tomorrow off as usual. Lil Fort has a 5K and soccer. Though there seems to be a stomach bug going around.
This was not the day for swimming, apparently. My husband turned off my alarm last night (by accident?) so I slept in and totally missed workout this morning. Went at lunch, and didn't even have time for a 3000.
8 x 75 warmup on 1:15 (50 free, 25 other)
10 x 50; 2 hard on :40, one easy on 1:00, last one Sprint
200 P @ 80%, on 2:40
50 easy on 1:00
2 x 75 IM no free on 1:15
200 IM hard, on 3:00
50 kick on 1:00
2 x 75 free on 1:00
100 (50 k, 50 s)
4 x 150; swim/kick/swim by 50's building to sprint on 2:30
100 easy cool down
Plus, on the down side, every time I do something really hard - like the Sprints - I'm thinking - why do I want to go to meets again? I kinda like just going at a nice, leisurly pace. Don't know what's gotten into me - guess I need to have someone to race to keep me positive & remembering the fun of the race - not something I got at lunch today.
1 X 300 4:30
3 X 100 1:40
1 X 200 3:00
2 X 100 1:30
8 X 50-descend 1-4/5-8 :45
1 X 200 kick + 100 swim
4 X 50 descend 1:00
8 X 25 sprint :30 #8 on 1:00
Two rounds, all choice.
10 X 50 kick 1:10
25 moderate/25 fast
1 X 100 swim
1 X 100 IM 2:00
4 X 50 1:00
Three rounds. IM'ers go round 1 fly, 2 back, 3 breast.
1 X 150 2:00
1 X 100 2:00
Four rounds swim or pull free.
Work the 150's, recover on the 100's
WARM DOWN: 4 X 50 easy 1:00
Well, I have been super busy but the only things that are probably of any interest are my workouts and Quest for Key Lime Pie
First things first:
Highlight sets from workouts this week:
12 x 50 on 1:20
odd IM fast
even easy free
1:04, 2, 59, 2, 2, 59
HOORAY! I got under a minute!
I must say, I am completely enamoured with 75's IM. You really punch them harder than the no-man's land of a full 100IM. Plus, I really work the breast!
100 easy/100IM sprint/100 easy/100 IMsprint/100 easy
This was super hard. I think my IM;s were about 1:20 to 1:22.
And now, what you have all been waiting for - my key lime pie update. I finally bought it! I have been eating a piece per day and it's 1/2 gone. The best are the merangue and the graham cracker crust. The key lime is just sort of the creamy sour punch middle that keep the merangue and crust from bumping into each other. I will happily eat the rest, but I can already tell I will be over it when I am done. Then onto something else. Maybe coconut cream pie or something.
When's my next meet? Oct 14 - local A meet and I have entered the 50 free and 100 fly. After that will be a meet in mid Nov but there are several choices for USA and USMS and travel/no travel. Right now I don't feel like committing my entire day to a meet, so I am leaning towards doing a local A meet and getting in/out in 3 hours roundtrip.
Swam w/ Ray, Dave, Dave, Leah, Keith and Wendy. It was Ray's 50th birthday so we had a special workout for him.
600 Warm up
50 x 50 - :50 Broken into 2 x 25 x 50 with a 100 Easy in between them
* 8 rounds of IM Order + 50 Kick
* 2 x 50 Fly, 2 x 50 back, 2 x 50 breast, 2 x 50 free, 2 x 50 kick
Dave did 42 (?) of these fly.
1000 Swim /w accessories - didn't even time this. I just swapped out paddles, fins, kick boards and whatever else was laying around on the pool deck every 100 yards.
6 x 100 - 1:30 Descend (1:20, 1:18, 1:14, 1:12, 1:10, 1:08) Really burned out on the last 50 of the last 100.
Meet tomorrow. Not sure how I am going to feel but then again I am there for our anual meeting more than the meet.
I have to say I LOVE THE MONOFIN! My kick is better with it, I engage my abs more and when I swim fly my stroke is closer to the surface of the water. It is tiring to do though. Christmas present?!?!?!
500 Free kick w/zoomers
500 Free w/paddles & zoomers
10x50 shooters then fly to end w/monofin
Total 2200 meters
I originally wasn't going to be able to make it to swimming tonight, as my mother-in-law was out helping my sister-in-law at the farmer's market in town. She came home a lot earlier than I originally thought, so I was able to make it over to the pool just in time.
Problem is that I wasn't exactly 'prepared' for practice, as I'd spent the past 2+ hours working outside on yardwork, cleaning up stuff, killing bad stuff, etc...basically my forearms were a bit sore. Wah Wah...suck it up James, 'cause it's GO TIME!
3 x 200 Free Desc. @ 4:00
Went 2:26, 2:20, 2:11 helluva warmup
20 x 25 Kick w/ fins @ :45
Odds - Core Kick, Evens - SDK underwater no breath
Much easier for me now to do this
200 Breast/200 Free stretchout
At this point, we're told by John that the final Thursday of each month is our TEST SET DAY. Yippie... (kill me now)
Test Set #1
10 x 100 Free @ 1:30 Best Avg. & Heartrate
Avg - 1:02.5 w/ 26 HR over 10 secondsBest - 1:01Not Best - 1:04?Got hard to keep going around #7200 Breast/200 Free EZ
Test Set #2
10 x 100 Flutter Kick w/ board NO FINS (YES!!!) @ 2:00 Best Avg. & HR
Avg - 1:41 w/ 22 HR over 10 secondsBest - 1:38Not Best - 1:42Not too bad, I was the #4 fastest kicker in the group (just proves that the lack of my fin kicking ability doesn't mean much)Found out that John's going to repeat this one weekly, with an award going out to the monthly, quarterly, and season-long winner.200 Back/200 Breast EZ
1000 Free Pull
John said to stretch out and relax the last 1000...then said "James and Jared, I don't want you guys going 12:00 on this now..." I said OK.
was 5:58 @ 500, finished 12:02 for the 1000.
I told John, 12:02. He just smiled and shook his head. I know my pace and can hold it. I did the entire 1000 with 12 strokes per length with the occasional 13 that popped in now and then.
The assistant coach (who is also a YMCA manager at the pool I swam at) told me after practice today that I'm looking a lot better in the water. That I'm "swimming with confidence". That made me feel good. Two more weeks and I'll get to test it out in our LMSC masters meet.
Updated September 28th, 2012 at 02:16 AM by jaadams1