November 12th is the day, about 2 months from now. I am going to attempt to blog about my experience, since so many other forums and blogs out there were quite helpful for me while I was researching my condition and treatment options. I'll make another post soon to give some background on my initial dislocation injury, subsequent instability events, my recent return to the sport via USMS, and finally what prompted me to finally go with surgery. Stay tuned, I know this should all be very, very exciting.
Thu Sep 20, 2012 Whitney coached Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools 6:00 - 7:30 swam with Jim, Korey, & Paul beside Jeff & Larry Warm up assigned 1000 did 7 or 800 Main Set 300 on 4:15 right into 200 on 2:40 right into 100 on 1:15 100 easy (regroup about 1:00 extra rest) 2x300 on 4:15 right into 2x200 on 2:40 right into 2x100 on 1:15 100 easy (regroup about 1:00 extra rest) 3x300 on 4:15 right into 3x200 on 2:40 right into 3x100 on 1:15 100 easy (regroup about 1:00 extra rest) Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Return to UT in early April, 2013 The 1st time since 1999! Tentative dates: Fri Apr 5 - Sun Apr 7 it wont be April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off 26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
Updated September 20th, 2012 at 03:15 PM by ande
I just floated around for 2500 yards today. Lots fo zoomers and snorkle work.
Swam w/ Dave, Dave and Roger. New challenge set today. Here's the plan for the next 10 weeks: * take your goal time in any 200 event and divide it by 4 - This is your target time for a 4 x 50 set * Swim 6 x 50 descending on a comfortable pace to get up to speed * Rest 1-2 minutes * Swim 4 x 50 on your target time + 20 seconds making sure you make your target time on each 50. * Each week for 10 weeks, drop your interval by 1 second and keep making the target time. * Week 11 is a timed broken 200 on 50s taking 10 seconds in between each 50. My best 200 free is a 2:04. I want to break 2:00 so, my target time is :30. This week, my interval was :50, next week, :49... after that :48, :47.... down to :41. SCY 600 Warm up Challenge set 6 x 50 - :45 2:00 Rest 4 x 50 - :50, make :30 on each one (:31, :27, :29, :28) Already missed it on the first one . Made up for it on the others. Surprised at how exhausted I was after this set and I'm not sure how I'm going to do when the rest starts decreasing. 100 Easy 8 times through: * 100 Kick - 1:30 (Br - 1:23 to 1:27) * 50 Easy fly - 1:00 100 Easy 4 x 25 Fly - :40 no breath 5 x 200 Pull - 2:45 (2:18, 2:17, 2:12, 2:10, 2:05) 8 x 50 - :50 * Odds IM Order kick/IM Order * Evens IM Order 8 x 50 - :50 * Odds Br/Bk kick * Evens IM Order kick/IM Order 200 IM - 3:00 200 Free - 3:30 200 IM - 3:00 (Beat time from first 200 IM) Went 2:42 on first IM and 2:32 on the second. 200 Cool down (5200 Total)
Tonight was a great workout, despite the outdoor conditions prior to arriving at the pool. The Wenatchee area is so filled in with smoke that it is pretty tough to breathe. We're swimming 'with caution' and it's noticeable as approximately 50% of the team wasn't there tonight. In the fast lane, it was only Jared and myself. He's the fastest boy on the team, at 15 years old, and he and I work very well together. The coach is very pleased with how we're doing. Warmup: 800 Free DPS (alt 200 breathe @ 3 strokes, 200 breathe @ 5 strokes) 400 Choice Kick w/ board desc. each 25 (basically get faster the whole way) did flutter 4 x 200 Free Pull @ :30 rest (basically ended up the 2:40 interval) goal is to go fast enough to maintain 25 beats/10 seconds pulse (150/min) went 2:10/2:10/2:11/2:11At this point I knew we were in for a doozy of a practice12 x 50 @ 1:00 Alt. Best Stroke/Worst Stroke - Did Fly/Breast Main Set (4 Rounds): 200 Free @ 3:00 Desc. by rounds & fast final 50(went 2:25/2:20/2:17/2:15)2 x 50 Free Sprint @ 1:00 (:30/:31)200 EZ Free stretch out (at this point it was 8:05pm and 4000 yards) 10 x 100 Kick w/ fins @ 1:40 Odds Flutter/Evens Dolphin --made 'em w/ no cramps 4 x 200 Best Stroke @ 4:00 Desc w/ last 50 fast --coach let me do three backstroke, then final one fly - what a nice guy! Back 2:46/2:45/2:42 - my legs just could really kick here...Fly 2:26 ouch - nothing like a 200 Fly at the 5800 yard point of a workout 12 x 50 @ 1:00 (other 2 strokes that we didn't do in the previous 50s) Back/Free 200 EZ and out --------------------- 6600 Yards KNelson, this one was for you! Not quite Cascade caliber, but I felt it was pretty dang close. This was the most yardage I've done in a single workout since 1999 when I was a senior in college. Time for Oh, I'm down to 197 and holding...(down 6 pounds since Sept. 1)
SCM, Solo Warmup 15 min choice (800) - did 200 swim free & back - 200 kick with board & snorkel - 200 pull free & back w/buoy only - 4 x 50/1:00 build Set #1: (300) 8 x 25/:45 burst + cruise - 4 free swim, 4 dolphin kick underwater 100 easy Set #2: Main Set 2 x through: - round 1 back, round 2 free: 25 AFAP + 25 EZ @ 1:10 50 @ 100 pace/1:30 - back = 42, free = 37 100 @ 200 pace - back = 1:32, free = 1:22 200 EZ/5:00 workout called for 3-4 rounds but I stopped after 2 rounds because I was tired, sore and not very motivated. Warmdown 100 easy Total: 2000 meters
Swim/SCY/Solo: Warm up: 500 various 8 x 25 DPK shooters w/fins @ :40 50 EZ 8 x 25 no breather free @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ Did another set from Workout #1 of Week 37: http://forums.usms.org/showthread.php?t=21342] With fins: 4 x 25 fast fly (13 SDK) @ :30 (11s) 100 EZ @ 4 x 25 fast back (13 SDK) @ :30 (11s) 100 EZ 4 x fast 25 breast @ :30 (high 13-14 low) 100 EZ 4 x fast free @ :30 (12 flats, getting tired) 100 EZ I was not feeling the HIT today, so switched to an aerobic kick set: 4 x through w/fins: -- R1 flutter kick, R 2-3 backstorke kick, R4 dolphin kick w/board 50 EZ @ :45 25 fast + 25 EZ @ 1:00 50 EZ @ :45 50 @ 200 pace @ 1:00 50 EZ @ 1:00 :30 extra rest 100 EZ Total: 3200 Acupuncture, 40 min Rehab ex, 15 min ++++++++++++++++++++++++++++ Still dragging somewhat. I'm going to start blaming it on allergies. Drag Suits for Sprint Training -- no good http://www.swimmingscience.net/2012/...g-on-50-m.html (This is consistent with my belief that, if anything, we should be doing more training in tech suits. I've never understood the reason to add drag in the form of a suit.) Finis Agility paddles: [nomedia="http://www.youtube.com/watch?v=-48XEtSoqRM&feature=autoshare"]Finis Agility Paddles - YouTube[/nomedia] I really like mine, but haven't been using any paddles with my elbow issues. I may order the size small now that they are producing them in two sizes. New Jessica Hardy vid trailer: http://www.goswim.tv/entries/6685/go...ica-hardy.html Benefits of beet root juice: http://well.blogs.nytimes.com/2012/0...lass-of-juice/ (I'm told it tastes like dirt.)
Updated September 20th, 2012 at 03:05 PM by The Fortress
Wed Sep 19, 2012 looks like 2013 south central SCY Zone champinships will be at UT in early April, the 1st time since 1999! Tentative dates: Fri Apr 5 - Sun Apr 7 On Monday night I stayed up past 1 am, 5 am came way too quick and I chose to sleep in & skip Tue 6:00 am practice, I even woke again at 6:08 & went back to sleep opting to not swim a partial practice but I did lift and still felt pretty tired Tuesday evening ~ ~ ~ Whitney coached Mabel Davis pool was 77 I prefer cooler temps 6:00 - 7:30 swam with todd Mike & Jim beside Chris, Tyler Jeff, mary & sloan Warm up warm up was 1000 & I did 7 or 800 Main Set 10 x 100 on 1:40 3 50 fl 50 bk 3 50 bk 50 br 3 50 br 50 fr 100 IM 800 done 150 6 beat kick 50 stroke strong 10 x 100 on 1:50 odds done 50k 50 sw evens 50 sw 50k 3 50 fl 50 bk 3 50 bk 50 br 3 50 br 50 fr 100 k 800 neg split went behind todd think we were 5:30 5:10 Decided to double at noon but skipped 50's got more rest and made it more sprint oriented we were assigned: 10 x 100 on 1:40 3 50 fl 50 bk 3 50 bk 50 br 3 50 br 50 fr 100 IM I did the rounds of 3: 100 easy 50 easy 50 skip 50 fast 50 skip also skipped 50's from the 800's to speed up my strong 50's modified the 2nd round of 10x100 did 50 SDK in 28 from a push breastroke felt pretty good & went 34's Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL
Updated September 20th, 2012 at 01:47 PM by ande
Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1050) 3 x * 1 x 150 @ 2:05 * 2 x 25 @ :25 back * 1 x 100 @ 1:25 * 2 x 25 @ :30 breast Set I (500 / 1550) 2 x * 4 x 25 @ :30 flutter kick * 2 x (3 x 25) @ :30 dolphin, back, breast Set II (500 / 2050) 2 x * 4 x 50 @ :45 descend * 1 x 50 @ 1:00 fly, strong ("strong fly" is an oxymoron for me) Set III (1650 / 3700) 100 easy 1 x 200 @ 2:40 (went 2:24) 1 x 100 @ 1:15 1 x 200 @ 2:30 (went 2:26) 1 x 100 @ 1:15 1 x 200 @ 2:20 (went 2:32, left on 2:40) 2 x 100 @ 1:20 1 x 200 @ 2:10 (went 2:34, left on 2:40) 2 x 100 @ 1:20 1 x 100 fast (don't remember what I went, but it definitely wasn't fast) 50 easy Set IV (700 / 4400) 2 x * 1 x 125 @ 1:40, 1:45 * 1 x 100 @ 1:20, 1:25 * 1 x 75 @ 1:00, 1:05 * 1 x 50 @ :40, - All pull with buoy and agility paddles ** 4400 yards ** Most of the main set was so far beyond my capabilities I should have reworked the intervals immediately. I did not, though I am not sure why: hopeful?, stubborn?, stupid?. I think the 100s were supposed to be active recovery from the 200s, but I can just barely make 100s on 1:15 - on a good day - so I wasn't able to recover much. I made the intervals on the first two but really hit the wall on the third and struggled to just make it through the rest of the set.
Updated September 19th, 2012 at 06:16 PM by eric.carlson
Kneeling cable crunch 1 sets of 10 @ 90 lb. 2 sets of 10 @ 100 lb. Dips 1 set of 10 @ body weight (171 lb.) 10 sets of 3 @ body weight + 45 lb. on 1:00 Back Extensions 3 sets of 10 @ 45 lb.
Swam w/ Ray, Leah and Dave. I'm still feeling worn down. Picked it up a little at the end but mostly struggled today. SCY 600 Warm up 4 x 125 - 1:45 (made 1:30s) 100 Easy 4 x 150 - 2:30 (IM Order/Kick/Pull) 100 Easy 4 x 75 - 1:15 Convert back to fly 100 Easy 10 x 50 Kick 4 x 125 IM - 2:00 100 Easy 4 x 150 - 2:30 (IM Order/Kick/Pull) 100 Easy 4 x 75 Pull - 1:00 Descend (50, 48, 48, 45) 100 Cool down (4500 total)
The weather is really getting cooler in the mornings now, so nice. Water felt great. Beginning to not look forward to Wed morning practices - it's "stroke" day - but luckily he has been adding in a distance freestyle lane (about every other week), so I didn't have to worry about killing my knee again. On the other hand, it was a really long set. 500 back/free 3 x 200 Pull on 2:50 400 kick, 75 hard, 25 easy 9 x 200 on 2:40, descend in groups of 3 100 easy 4 x 50 on :50 descend 1-3, hold 4 100 easy 500 pull, stretching it out 300 breast/free Total: 4500 ** I managed to get (literally) a lung-full of water on the very first 50 of the 200's & felt like I couldn't breathe well the entire set. Jen led the lane after about 4 of them - but she put on paddles & a pull-buoy. Sela had on paddles too - so I was the only old lady who did the set the way the coach called it. Of course, Jennifer looked much better than I did, and Sela, bless her heart - after I finished hacking up all the water in my lung, she insisted on going in front of me, and she can barely make a 1:20 interval with her paddles on. I was going 8-10 secs behind her & caught her every time, but she still wouldn't let me go back in front of her. One of us is going to have to change lanes.
Updated September 21st, 2012 at 04:40 PM by Celestial
To get this workout in I needed to adjust the interval some on the 8x100@5:00 which was going to take too long, but I was surprised at the results. 500 Free 500 Free kick w/zoomers every 3rd lap fast 8x25@:45 burst + cruise 4 fast hands drill 4 kick 100 EZ 4x50@1:30 free w/mid pool flips even with the flips I managed to do these in :43 200 EZ The Pyramid of Pain 8x100@3:00 #4&5@4:00 free 70-80-90-100-100-90-80-70% effort went 1:28, 1:23, 1:18, 1:16, 1:16, 1:19, 1:20, 1:23 I think my distance conditioning kicked in on the way back down the pyramid 200 EZ Total 2700 yards
Whew, heck of a day at work today! I had two major pieces of machinery take major crashes on me today, and spent almost 5 hours getting one up and running and another 1 hour on another machine later. I guess that's what I get paid for, but I can still about it! Tonight's practice was supposed to be an "EZ" one, at least on an effort exerted basis, as the coach doesn't want to be pushing us too hard with all this bad air over here from the fires. Without any wind to disperse the smoke, it just lingers in the valley, making it pretty tough to breathe. Practices are completely optional, and we can get out whenever we need to if we need to. I felt fine though, other than fatigue from work. Water was COLD (78!!) Big change when we've been at the YMCA pool around 84 degrees. Warmup: 300 Free DPS breathe every 5 (was more like a 2/4 pattern due to the air quality) 300 Breast Kick w/ board (WTH!!) 300 Free Pull DPS breathe every 5 and descend (again 2/4 pattern) 5 x 200 Back or Breast @ LIFO (did all back, and went 2:42-2:45s) about :15 rest for me --probably the most backstroke I've done at any one time 10 x 50 "Core Kick" w/ fins on back @ 1:20 5 x 200 Free EZ DPS @ 4:00 - breathe every 3, and maintain good stroke I did these super EZ, probably going 2:55ish or so 10 x 50 Flutter Kick w/ board @ 1:20 easily held :46s with minimal effort "Main Set (kinda)" I at least gave effort here 5 x 200 IM @ 4:00 Descend 1 to 2, and 3 to 5 2:45ish - very sluggish from being cold2:35 - warmed up better2:382:312:21!! - probably my best practice 200 IM from a push - Best Time in meet is 2:0810 x 50 Dolphin Kick w/ fins @ :45 Made them, didn't cramp until the very last pushoff of the final 25. I call that success. 6 x 25 @ 1:15 Odds V-Sit Scull, Evens Sprint Breaststroke 200 EZ and gone ---------------------- 5750 Yards - not too shabby for the type of workout. It was tough in other ways than a typical 6000 yard practice.
SCM, Solo Warm up (800) 300 swim - 100 free/100 back/100 free 200 kick - 100 free/100 back 4 x 50/1:00 25 drill - 25 swim with overkick 4 x 25/30 strong Main Set (1400) 1 x 200/3:30 smooth - went 3:05 2 x 100/2:00 Very Strong Effort (85 - 90%) - went 1:23 on both 1 x 200/3:30 smooth - went 3:07 4 x 50/1:30 Faster (90 - 95%) - went :40 on first, :38 on the rest 1 x 200/3:30 smooth - went 3:15 8 x 25/1:00 AFAP (95 - 100%) - went :18 on 1-4, :17 on 5-85 1 x 200 smooth - went 3:20 Kick set (500) 10 x 50/1:15 all very strong - did flutter on belly with board & snorkel on 1-5, ave 1:05, 6-10 on back, ave 1:08 Warm down 200 easy Total: 2900 meters
Drylands: rehab exercises, 20 min leg abductor, 120 x 4 x 8 explosive leg press, 190 x 4 x 15 good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8 read delt flys, 60 x 4 x 15 resisted standing long jumps, 30 x 1 x 10 resisted track start jumps, 45 x 1 x 10 altitude drops, 3 x 5 power wheel roll outs, 2 x 15 Swim/SCY/Solo: Warm up: 600 various 5 x 50 caterpillar fly drill @ 1:10 8 x 25 shooter w/fins @ :40 50 EZ Main Sets: 6 x 25 burst + cruise @ 1:00 50 EZ Then did a slightly modified version of a set from Workout #1 on the HIT forum, [ame="http://forums.usms.org/showthread.php?t=21375"]U.S. Masters Swimming Discussion Forums[/ame], which caused me to modify the posted workout. 3 x (3 x 25 + 50) w/fins 25 = @ 100 pace @ :25 50 = @ 100 pace @ 2:05 75 EZ after each round round 1: fly/back/breast: 37, 36, 44-45 round 2: kick: 40 (flutter), 37 (back), 36 (back) round 3: IM fly/breast/free: 40, 38, 38 100 EZ 4 x (25 AFAP kick + 75 EZ) @ 3:00 -- did shooters, went 9s 100 EZ Total: 2800 ++++++++++++++++++++++++++++ Still feeling tired from the weekend's sleep deprivation and the main HIT set felt rough. But got through my planned sprinter's double. Reasons for large time drops: http://www.swimmingworldmagazine.com...tary/32011.asp So here are 3 possible explanations for major time improvements. 1. high altitude training. 2. blocking pain mentally 3. All high intensity training with paddles and flipper with good recover time. 4. Genetics from parents and grandparents. Women's college swimming preview: http://swimswam.com/2012/09/2012-201...-auburn-women/
In August, shortly after I retired from competition until after baby #2 arrives next March, I got an email from Kyle asking if I could swim on a relay team at the Savageman 70.0 race in September. My immediate reaction was “of course!” but I knew Jeff would be out of town at the annual USMS Masters Swimming Convention and I would be on my own with Rachel. I talked it over with Jeff and then Kyle gladly volunteered his mother in law to watch Rachel while I swam so it was a deal. Our team would be an all-female team with a professional cyclist who specializes in hill climbing and a crazy fast runner local to the Deep Creek area. I sort of felt like the weak link here, but I was excited to crush this race with these women! Last week when I emailed our relay coordinator Jimmy Railey to check in, I learned that our cyclist Marti had crashed in a race two weeks ago and had broken ribs. Her husband would fill in and we would be switched to a co-ed relay. My anxiety level tripled at this point! When we were an all-female team I figured we would crush the other teams. But now, with two females on the team I still felt confident but was worried that 1-2 minutes slower on the swim could make a difference in our overall placing in the relay division if another team put together a bunch of elite athletes! My team knew that at 14 weeks pregnant I wasn’t going to be able to give the swim a 110% effort. I am so comfortable in open water and have done this swim before in a variety of conditions and even swum 8 miles straight in this lake so I was feeling pretty good. While at the 30.0 race on Saturday I found my relay team and met them for the first time in person. I took one look at them and immediately knew that they didn’t suck at biking and running. Elite athletes for sure! I felt a little better that afternoon and less stressed. I was staying in a house with two other LUNA Chix and their families. The guys did the 30.0 race and the Chix were doing the 70.0 race. Including Rachel, there were 5 girls under the age of 4 in the house. Good times for sure! It was fantastic to spend the weekend with them! Since I was only doing a 1.2 mile swim, I was able to watch the progression of their pre-race nerves. Sarah and Heather were great, so calm and organized! If they were feeling any anxiety, which I’m sure they were, you wouldn’t have known! On Sunday morning I met our cyclist Joe at the transition area to go over our transition plan. He asked me what I thought my swim time would be. I gave him a range of 28-35 minutes. I just had no idea how fast I could swim this. My best was 28:13 in 2009 and slowest was 30:34 in 2007 when we had terrible fog the entire way. I thought I would have time to get in a short warm up before the swim, but between meeting up with Laura (Kyle’s wife) who watched Rachel, getting into my wetsuit, debating over which goggles to wear (I ended up going with the clear goggles and was so happy for that decision!) and getting over to the start, I barely had time to find a spot up at the front of the start line! My wave was all of the pros, elites, relays and women. What a perfect wave, lots of fast swimmers and all of the women in the race! I honestly couldn’t have been more happy with that! Off we went into the fog (which was mostly burned off) and the glaring, low sun! I couldn’t see anything and looked up a few times but then just decided to put my head down and follow the feet in front of me. Dangerous decision in open water, one that got me in trouble once and I swore I would never do it again! I managed to swim a perfect line from buoy to buoy but was slightly too far to the left of the turn around and wasted a little time getting back on track there. Once we turned around “Thomas the Turnaround Turtle” you could see the lake and buoys perfectly. One person had caught up to me and we swam this entire stretch next to each other. It helped to have someone to pace at that point! I probably swam faster than I would have by myself. There wasn’t another swimmer in sight in either direction at this point. We passed the swim start (approx. 0.9 mile) and the last wave was just getting into the water so I knew I was having a good swim and that I was well ahead of 21 minutes at that point! Just a short swim to the “Swan Boat” turnaround and then back into the sun and we were done. The sun was pretty bad again and I was by myself at this point, but somehow I think I swam pretty straight right to the finish. I was smiling before I even stood up because I just knew it was a good swim. Once I was up I heard something about “…female swimmer…” from the announcer and a roar from the crowd. People were screaming very loud as I ran up the hill. The run up the hill…worst part of my race. I’m in good running shape, but man that hill up to transistion was tough! I knew I was almost done and could rest in less than a minute and apologized to Baby Roddin #2 for the abrupt change in my heart rate and just sprinted to Joe who was nice enough to get the timing chip off my ankle and put it on his. Off he went for what was a FAST bike ride. My swim time was 27:26…4th woman to finish the swim (two women who were doing the entire race and my friend Lauren who I frequently race in open water finished ahead of me). I wasn’t terribly far behind the fastest male swimmers too! I couldn’t be happier with that effort. Maybe there is something to swimming smooth and relaxed! Joe crushed the Savageman bike course in 2:48 (19.9 mph) and then Line ran a 1:32 half marathon (7:03 min/miles) for a total time of 4:49! We beat all of the other relay teams by over 25 minutes and only got beat by 4 pro men so I stayed for the awards. There is already a lot of talk among our relay about “next year” and “going faster”. Count me in! I love this race and I love to win! Team LUNA Chix Sarah, Heather and Michelle all finished the 70.0 race with huge smiles! It was fun to be a part of their experience!
Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1550) 2 x 200 @ 2:45 free 1 x 150 @ 3:00 kick 4 x 50 @ :50 drill 4 x 100 @ 1:30 free 1 x 150 @ 3:00 kick 4 x 50 @ :50 drill 50 easy Set I (400 / 1950) 4 x 25 @ :30 fly 4 x 25 @ :30 back 4 x 25 @ :40 breast 4 x 25 @ :30 free Instructions were to "get your heard rate up before the main set" Set II (1800 / 3750) 3 x * 4 x 100 odds last 25 fast @ 1:25, evens last 50 fast @ 1:30 * 4 x 50 @ :55 choice Set III (1200 / 4950) 16 x 75 @ 1:00 pull with buoy and agility paddles 100 easy ** 5050 yards ** I took yesterday off because I was tired and sore, and I slept well last night, but I couldn't tell this morning as I felt like crap for most of the workout. My triceps were incredibly tight and sore during warm-up, probably as sore as I have ever felt them - although I couldn't say why. I didn't feel much better on the 100s of the main set, a saw couple of 1:12s but mostly 1:13-1:14, despite having plenty of rest
Updated September 19th, 2012 at 12:34 AM by eric.carlson
Swam w/ Roger, Dave, Dave, Kyle, Ray and Keith. Did some distance today. Found some speed here and there but I'm still a little beat up. SCY 600 Warm up 1000 Free (12:35) - Open turns on 200s 2:35, 2:35, 2:32, 2:28, 2:25 100 Easy Targeting a 1:15 pace. Went out a little slow. Could have split it better and made it. 2 x 500 Free - 7:30 (6:05, 6:10) 100 Easy Really kind of disappointed in these. I don't mind the time so much as how badly I faded at the end of them. 5 x 200 IM - 3:00 100 Easy Held 2:55s. Not too bad. Lots of IM for me with a drag suit. Fly was beginning to hurt at the end but I hung on and made the last one on 2:52. 20 x 25 - :40 (2 no breath/2 hard kick) The kick really sucked up all my oxygen for the no breathers. I struggled a lot on this set and barely made some of these. 5 x 100 - 1:30, Descend (1:20, 1:18, 1:12, 1:10, 1:05) 100 Easy 200 Cool down (5200 total)
An interesting combination distance and monofin. Of course most of it was distance today. I have noticed I have lost my ability to hit that last 100 on 1:15 but this was the longer set and I need to build back up to it. 500 free 500 free kick w/board & zoomers every 3rd lap fast 15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@1:25, #13-14@1:20 #15@1:15 needless to say I did not make the 1:15 at the end it was more like 1:18 which was as fast as I could go today. 1-9 held 1:25, 10-12 held 1:20, 13-15 held 1:18 300 w/snorkle alt 50 kick/50 swim 25 EZ monofin fun 2x25 shooters 2x25 fly this was weird but my stroke was closer to the surface with the monofin on 2x25 dolphin on back 25 EZ Total 3000 yards
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