My wife's flight was delayed last night and I never got to bed until about 11.30pm and as such I did not get my required sleep, meaning this morning was tough in the pool. I felt sore and sluggish. 400 swim with snorkel 6x50 catchup drill on 45 4x(100 kick on 1.45, 200 free swim on 2.20) 15x100 swum as: 5x100 on 1.20 4x100 on 1.15 3x100 on 1.10 2x100 on 1.05 1x100 on 1min 100 easy 3x(50 AFAP with fins on 2mins, 100 DPS with fins on 1.45, 25 AFAP with fins on 45) Total 4050 I held 2.08-2.10 on the transition 200s, but felt really crappy, just stiff and sluggish. The descending 100s were fine until the 2nd one on 1.05 when it got tough, but I made all of them. The swims with fins were fun and I went 22-23 on the AFAP 50s and 11s othe 25s. I was not on top of the water like Wednesday morning but still fun. My daughter has a meet tomorrow morning and I need to be at the pool at 7am to swim before the meet so another early start tomorrow. I plan on going to bed early tonight!
I have a LCM meet next weekend so this was a good time to try my hand at a strong 1500 swim this morning. 500 free 500 free kick w/zoomers 1500 Free w/paddles & bouy for time went 23:45 I could tell by my splits I back halfed this swim and it felt good 500 free kick w/zoomers 500 free EZ w/snorkle Total 3500 meters
Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of. Warmup: 500 Free (500/500) 10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest 25 Flutter Kick w/ board50 Free Fast using legs to drive I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins. (750/1250) 5 x 100 Back @ 2:00 (25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke) (500/1750) 10 x 100 @ 2:00 Odds Free/Evens Back 1st 25 - 4 SDKs2nd 25 - 5 SDKs3rd 25 - 6 SDKs4th 25 - 7 SDKs Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though. (1000/2750) Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference... Main Set: Broken 1650 11 lengths :15 rest after 10 lengths :15 rest 9 lengths 8,7,6,5,4,3,2,1 lengths She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight. If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time. I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04, My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic. 100 EZ (1750/4400) 8 x 50 Kick w/ board 1st 4 no fins @ 1:152nd 4 w/ fins @ 1:00 fast (I did no fins again) (400/4800) 25 EZ to the deep end 3 x Dive 25s and walk around 100 EZ and out -------------------------- 5000 Yards
LCM@FGCU Aquatic Center Air temp 77, Water temp 78 Sunny, humidity at 86% Warm Up Dryland bands 1000 FR as 4(200 CU, 300 DPS) *Set 1* 3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3 4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU) 6x200 FR on :20 rest, build effort by 50 1-4 each 200 12x100 FR on :10 rest, 50 smooth into 50 FAST ---200BK ---400 Kick w/fins Warm Down 400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel Dryland bands Comments Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.
Updated April 18th, 2013 at 09:02 PM by fdtotten
I swam mid-afternoon today at the Y with a friend. I got some stronger inhalable meds from my asthma doc yesterday, and am hoping that they help improve the lung congestion over the next few days—if not, I’ll have to begin a prednisone course, which I’d really like to avoid doing. So far so good—I was able to push things a little harder in the pool today, and was very grateful for that. Here’s what I did: 1000 scy warmup (400s, 200k, 200p, 200 IM d/s) 6 x 300, FR with a traveling 50 BK (the first 50 BK on the first 300, second 50 on the second 300, etc.) [I wanted to begin really gently on these and push harder as the set went along, provided I was feeling good. So I decided to swim the freestyle before the backstroke 50 strong on each repeat, and that worked well. Those “strong” portions were only at about 1:22 pace today, but I’ll take that—it felt really great to be able to push a bit and still be able to breath. We didn’t do intervals, just enjoyed a short chat break in between.] 7 x 50 or 75, first 3-6 strokes sprint, rest easy [I did 3 FR, 2 BK, 1 BR, 1 FL, just to remind myself there is such a thing as sprinting.] 250 warmdown That was it! This was a very pleasant workout. So glad to be feeling better!
Wednesday 4/17 PM only SCY 500 swim 5x100 @ 1:20 pull w/ buoy + strapless paddles 5x100 @ 1:30 kick w/ board + fins 500 4/6/2 turns 5x100 @ 1:40 k/sw/dr/bld 8x200 3 @ 2:30 D1-3 5 @ 2:25 hold RED HR or lower 8x50 @ 1:00 odd: drill even: build 2x 2x100 @ 1:15 D1-2 4x25 @ :30 V.S. 100 EZ Total: 5200 The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.
I was really tired yesterday and despite feeling a little better today with a 6am lay in, I was in need of a recovery day in the pool. Despite having a flat tire on my wifes SUV which delayed my drive to the pool, my wish came true and my coach had a 100% aerobic workout(and who says Christmas only comes once a year). 1000 swim with snorkel 12x75 kick on 1.20 12x225 on 3mins swum alternating two pull(no paddles) with snorkel, and two swim with snorkel. I lost count on a couple and I am pretty sure on one I swam an extra 100 and an other an extra 50. 12x50 overlock on 50 150 easy Total 5350
Swam w/ Dave, Dave and Roger. My allergies have morphed from sniffles to a full blown sinus infection. It isn't impacting my swimming much but the lack of sleep is wearing on me. SCY 500 Warm up 8 x 75 Free on :59, :58, :57, :56, :55, :54, :53, :52 50 Easy By the time I calculated when the next send-off was, it was usually time to go. I did make these but a :51 was going to be a stretch if I had to do more. 400 IM Kick - 8:30 (6:59) 4 x 100 Pull - 1:15 400 IM Kick - 8:30 Faster than last one (6:52) 4 x 100 Pull - 1:10 400 IM Kick - 8:30 Faster than last one (6:48) 100 Easy 400 Timed Pull - Faster than last 4 x 100 (made 4:20) 150 Easy Kicks were good. Until last week, I don't think I had ever broken 7:00 on a 400 IM kick. Dave set a blistering pace for the first 200 of the timed 400. I focused on long strokes and pushed the tempo high enough to stay in contact. @ 300 yards, I shortened my stoke a little and upped the tempo. Wish I had splits to see if that made any difference. 12 x 25 - :30 IM Order 12 x 50 Kick w/ Fins - 1:00 Odds Underwater SDK down, easy back, evens IM Order 200 Cool down (4900 Total)
Updated April 18th, 2013 at 01:20 PM by pmccoy
Had to get gas this morning which always makes me late and cuts into my time. 500 free 500 free kick w/zoomers 10x100@1:40 free w/strapless paddles & bouy holding 1:23's 5x100@1:45 back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr 500 free kick w/zoomers fast 200 free w/snorkle 100 scull drills w/snorkle alternate 25 front scull/25 reverse scull feet first (I float really well for this, most people have a problem feet first) 200 free w/snorkle Total 3500 yards
No swimming for me yesterday, which was actually kind of nice as a recovery day for me. I spent the afternoon at the hospital for my wife's scheduled surgery to check out/remove a large "round spot" of sorts in her lower abdomen. The doctor thought it was endometriosis during office exams, but it was something else when he opened her up to look inside. It was a ball of some kind, almost golf ball sized, and was attached between her stomach muscle and fatty tissue layer, mostly attached to the fat. He removed it, said it was nothing cancerous or anything else to worry about. She was back home later in the afternoon, and is now recovering at home for a few days before going back to work. I'm being the good husband and just letting her lay in bed and watch tv. Kids are getting a lot of fast food lately for dinner, 'cause it's easier. ----------------------------------- Tonight's swim: Warmup: 1000 Free (1000/1000) 12 x 100 SDK (4 @ 1:25, 4 @ 1:20, 4 @ 1:15) I have huge blisters on my feet from my fins, and ended up doing 12 x 50s Flutter no fins w/ board on the same intervals - held :44-:45s (600/1600) 10 x 150 Free Pull @ 2:00 - Finally!! A REAL pull set!! started at 1:40, dropped to 1:36/1:37s, and last one 1:34 We ended up doing 11, since someone miscounted (me), but it was all good. Jared and I would've gladly done that set for the next hour without much complaint (1650/3250) 12 x 50 Kick w/ board @ 1:10 (3 of each stroke) (600/3850) Main Set: This is something I think PWB would love to do for his online workouts one day... 3 x "Super 500s" @ 9:00 - take :10 rest after each "segment" 25 Free Sprint50 Fly25 Free Sprint75 Back25 Free Sprint100 Breast25 Free Sprint75 Back25 Free Sprint50 Fly - this final 50 feels like the end of a 200 Fly!25 Free Sprint We were finishing each 500 around 7:30-7:40 or so. Got a fair amount of rest, but having a fast 15 year old right behind you, and a 17 year old and another 15 year old behind him keeps you moving...even when you want to quit. (1500/5350) 8 x 50 Fast @ 1:15 IM Order (Fly, Back, Breast, Free, repeat) (400/5750) 300 Cooldown ---------------------------- 6050 Yards (would've been 6650 had I done the full fin kicking set as written) ========================================== Psych Sheet for my events this Sunday at the USA-S Triple Pentathlon Meet: #84 Men 15 & Over 400 Yard IM Meet Record: 4:12.71 2011 Bryce Kananowicz IES Record: 3:50.45 2008 Mason Shaw Name Age Team Seed Time1 Kananowicz, Bryce 17 CAST-IE 3:54.45 2 Schanz, Dylan 18 SWAT-IE 4:06.50 3 Jones, Kyle 15 CAST-IE 4:24.694 Vargas, Jared 15 VS-IE 4:27.06 5 Endebrock, Nate 17 SWAT-IE 4:31.55 6 Adams, James 35 VS-IE 4:33.35 7 Wetmore, Connor 16 SAS-IE 4:35.57 8 Roy, Allan 16 SAS-IE 4:35.67 9 Law, Aaron 15 SAS-IE 4:41.47 10 Cordes, Ethan 15 CAST-IE 4:43.78 11 Bennett, James 15 TCCC-IE 4:46.97 12 Pringle, Justin 16 VS-IE 5:54.36 13 Nadeau, Scott 15 SWAT-IE NT 14 Reynolds, Matt 15 SWAT-IE NT15 O'Hara, Cormac 15 CAST-IE NT #94 Men 15 & Over 200 Yard Backstroke Meet Record: 1:54.50 2012 Bryce Kananowicz IES Record: 1:47.71 2011 Bryce Kananowicz Name Age Team Seed Time1 Kananowicz, Bryce 17 CAST-IE 1:47.35 2 Endebrock, Nate 17 SWAT-IE 2:00.98 3 Cordes, Ethan 15 CAST-IE 2:04.01 4 Bennett, James 15 TCCC-IE 2:04.12 5 Schanz, Dylan 18 SWAT-IE 2:06.49 6 Jones, Kyle 15 CAST-IE 2:09.55 7 Vargas, Jared 15 VS-IE 2:11.01 8 Law, Aaron 15 SAS-IE 2:11.84 9 Adams, James 35 VS-IE 2:16.25 10 Roy, Allan 16 SAS-IE 2:21.54 11 Wetmore, Connor 16 SAS-IE 2:22.45 12 Pringle, Justin 16 VS-IE 2:29.84 13 Guinn, Ethan 16 SAS-IE NT 14 Nadeau, Scott 15 SWAT-IE NT 15 Reynolds, Matt 15 SWAT-IE NT16 Urbaniak, Beau 15 CAST-IE NT #107 Men 15 & Over 200 Yard Breaststroke Meet Record: 2:09.85 2010 Rory Buck IES Record: 2:01.86 2008 Mason Shaw Name Age Team Seed Time1 Schanz, Dylan 18 SWAT-IE 2:08.79 2 Kananowicz, Bryce 17 CAST-IE 2:10.00 3 Wetmore, Connor 16 SAS-IE 2:14.03 4 Vargas, Jared 15 VS-IE 2:15.64 5 Roy, Allan 16 SAS-IE 2:17.31 6 Jones, Kyle 15 CAST-IE 2:20.53 7 Cordes, Ethan 15 CAST-IE 2:32.85 8 Adams, James 35 VS-IE 2:34.15 9 Endebrock, Nate 17 SWAT-IE 2:39.49 10 Steenhuis, Harm-Jan 45 SWAT-IE 2:41.33 11 Bennett, James 15 TCCC-IE 2:42.65 12 Law, Aaron 15 SAS-IE 2:46.78 13 Nadeau, Scott 15 SWAT-IE 2:48.59 14 O'Hara, Cormac 15 CAST-IE 2:50.83 15 Pringle, Justin 16 VS-IE 3:08.11 16 Guinn, Ethan 16 SAS-IE NT17 Reynolds, Matt 15 SWAT-IE NT #117 Men 15 & Over 200 Yard Butterfly Meet Record: 1:57.92 2011 Joe Loftus IES Record: 1:47.15 2010 Coleman Allen Name Age Team Seed Time 1 Kananowicz, Bryce 17 CAST-IE 1:50.04 2 Cordes, Ethan 15 CAST-IE 1:55.39 3 Roy, Allan 16 SAS-IE 2:05.74 4 Law, Aaron 15 SAS-IE 2:07.18 5 Adams, James 35 VS-IE 2:07.50 6 Jones, Kyle 15 CAST-IE 2:09.357 Vargas, Jared 15 VS-IE 2:10.67 8 Bennett, James 15 TCCC-IE 2:13.02 9 Endebrock, Nate 17 SWAT-IE 2:13.45 10 Grudovik, Alexandr 17 SAS-IE 2:13.83 11 Nadeau, Scott 15 SWAT-IE 2:24.92 12 Wetmore, Connor 16 SAS-IE 2:27.14 13 Pringle, Justin 16 VS-IE NT 14 Schanz, Dylan 18 SWAT-IE NT 15 Reynolds, Matt 15 SWAT-IE NT16 Urbaniak, Beau 15 CAST-IE NT #127 Men 15 & Over 200 Yard Freestyle Meet Record: 1:45.49 2012 Bryce Kananowicz IES Record: 1:39.23 1989 Chad Rolfs Name Age Team Seed Time 1 Kananowicz, Bryce 17 CAST-IE 1:43.41 2 Endebrock, Nate 17 SWAT-IE 1:44.11 3 Wetmore, Connor 16 SAS-IE 1:47.52 4 Cordes, Ethan 15 CAST-IE 1:49.18 5 Schanz, Dylan 18 SWAT-IE 1:49.33 6 Vargas, Jared 15 VS-IE 1:52.07 7 Bennett, James 15 TCCC-IE 1:52.52 8 Adams, James 35 VS-IE 1:55.81 9 Law, Aaron 15 SAS-IE 1:56.01 10 Menendez, Miguel 15 SAS-IE 1:56.19 11 Jones, Kyle 15 CAST-IE 1:57.05 12 Urbaniak, Beau 15 CAST-IE 2:00.56 13 Roy, Allan 16 SAS-IE 2:01.68 14 Reynolds, Matt 15 SWAT-IE 2:16.56 15 Nadeau, Scott 15 SWAT-IE 2:19.87 16 O'Hara, Cormac 15 CAST-IE 2:21.66 17 Pringle, Justin 16 VS-IE 2:23.1118 Guinn, Ethan 16 SAS-IE NT
Updated April 18th, 2013 at 01:59 AM by jaadams1
I was tired tonight. Two 4.15am wake up calls and looking after my kids caught up with me. The kids have been great, and I am lucky to have two great children. My wife is back tomorrow, so life should get back to normal from Friday. 2x7mins on Vasa swim bench Swim 500 free with snorkel 10x50 catchup drill on 45 5x100 kick on 1.50 6x50 DPS on 40 12x50 kick on 50 8x200 descend 1-4,5-8 on 3mins 100 easy 10x50 swum as 25 underwater, 25 back kick on 45 500 swim with snorkel Total 5100 I went 2.19, 2.15, 2.09, 2.04, 2.20, 2.15, 2.07, 2.04 on the 200s. This set was ok, but I felt pretty tired.
500 mix up 4 x (100 plus 2 x 50's) kick AFAP - 100's were w/fins @ 1:45 - 50's were no fins @ 60 4 x 200 @ 3:30, 3:20, 3:10, 3:00 - done as 50 fr, 50 bk, 50 fr, 50 br - fr was build, stroke was a strong swim. 14 x 200's @ 3:00 - 4 first 50 fast - 4 middle 100 fast - 3 last 50 fast - 2 last 100 fast - 1 fast 500 pull breathe 1/3 200 EZ 5600 This is the first time in about three weeks that I have be able to swim twice with only one day in between swims. I needed to get out a little early so I skipped two of the 200's and the 500 pull. I got in 4900 which is quite a bit of yards for our group. I am still somewhat just trying to get what physical conditioning I had before I became so busy with work and the family. I did well (considering) and am looking forward to really getting back. The good news is that my back and breast feels pretty good right now.
LCM@FGCU Aquatic Center Air temp 76, Water temp 78 Sunny, humidity at 88% Warm Up Dryland bands 400 FR as CU swimming 400 FR w/agility paddles-buoy-tube 200 FR as 4(25 Smooth, 25 Fast) *Set 1* 4(4x50 FR on 1:10) *35-34-34-34, 34-33-33-33, 33-33-32-32, 32-32-32-32, 1:00 rest, right into... 10x100 FR on 2:00 *1:18, 1:17, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16, 1:15, 1:15 ---200BK ---400 Kick w/fins *Set 2* 2000 FR w/Agility paddles-buoy-tube Do as 4(100 Smooth, 200 Strong, 100 Fast) ---200 BR Kick *Set 3* 5x200 FR on 3:00 *2:40, 2:37, 2:36, 2:36, 2:34 Warm Down 3x300 FR on 1:00 rest w/fins-snorkel Dryland bands Comments The goal of swimming the 10x100s and 5x200s was to be at or faster than target 800 M race of 1:18/100.
Pool was almost empty this morning. Swam with Dave, Dave, Peter, and Danny - we all had a lane to ourselves! No Keith or Ray???? Felt the effects of2 days of hard workouts. Speed was down but I kept plugging along and actually put in a lot of distance and never swam anything over a 100. 400 Warm Up 9x100 on 1:30 100 Easy 10x100 on 1:30 50 Kick 10x100 Back w/paddles on 1:30 50 Kick 10x100 Free w/paddles 10x50 kick on 1:00 4x50 Free/Back on 1:00 4x50 Kick on 1:00 4x50 Free/Back on 1:00 3x100 Free 5900 yards 105 minutes
Gym: RC/scap ex, 20 min Foam rolling & stretching, 30 min ~~~~~~~~~~~~~~~~~~~~~~~~ Easy day. My legs are still sore to the touch. The stretch felt good. I have an appt with my dic tomorrow to check out my knee. It isn't much better and I'd like his input. Zones line up, lots of backstroke start practice: Saturday: 10:00 am: 100 free 11:10 am: mixed 200 Medley: Leslie, Ali, Ben, Stu 1:40 pm: 50 fly 2:25: womens 200 free relay: Leslie, Ali, Cheryl, Kira Sunday: I can send Jimby, Stud and Teen Fort off early and cruise in a bit late. 11:35: mixed 400 medley relay: Leslie, Ali, Stu, Chris 1:25: 100 fly 1:40: womens 200 medley relay: Leslie, Ali, Kira, Melanie (I will not be feeling very peppy for this relay right after 100 fly. I wish there were breaks before the relays)
Updated April 17th, 2013 at 10:18 PM by The Fortress
Wed Apr 17th, 2013, SCY My soreness is fading. Way better today Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL DAYS TILL Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037 Whitney Coached 6:30 dove in around 6:40 SCY UT Swim Center main pool Swam with: Mike Beside Larry, Dick, Sharon, Chris, & Tyler Warm up 300 Main Set 8 x 75 FL on 1:00 (did 1 arm stroke drill) 400 FR on 7:00 (cruised it) 8 x 75 BK on 1:05 400 FR on 7:00 went 4:30 8 x 75 BR on 1:10 (thighs still sore from Sunday and I've been having groin issues, so I did BR pull with FL kick) 400 FR on 7:00 cruised it 8 x 100 fr on 1:15 1:00 rest 400 FR (did 200 in 2:10 rested 10 sec then another 200 & went 2:10 again) did a few easy 50's swim down Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL (my wife actually suggested it) Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037
You know you're on the other side of the fence when: - You arm no longer feels like its going to fall off at the end of practice - You can swim 2 days in a row with only very minimal soreness that doesn't even call for ice - Your arm doesn't go numb when you decide to push the pace - Your PT no longer wants to see you! Yep, pretty much able to do full distance workouts now! Its a lot of work to just keep up with my lane mates but I'm doing it! Still sticking to mainly free and breast....I've ditched the fins but I'm keeping the snorkel on for most of the main set still. I did 3600 yards on Sunday and a 3850 Monday and felt pretty good! Normally I wouldn't swim 2 days in a row quite yet but my schedule got tripped up for a bit. Breathing on the right is still a bit difficult but I'm forcing myself to do it so I don't widen any imbalances that I have right now. While the intensity isn't there yet the endurance is definitely back! I signed up for our association's meet at the end of the month (free and breast sprints) so we'll see how that goes! I'm a bit nervous about handing the starts/dives, but it will be a good exercise for my shoulder and I so we can start trusting each other again, lol. Its actually been pretty funny......as the meet draws near, coach has been having us practice our underwaters. Lately we've been ending our workouts with 8-10 x 25s, half underwater kick-out and half swim. Let's just say I am CRUSHING my teammates on the first half of those 25s.....then they all crush me on the latter half lol. Next month: a butterfly attempt! Grass is definitely greener.....hello spring!
Updated April 17th, 2013 at 03:54 PM by swimslick
Swam w/ Dave, Dave, Dave and Danny. I've contracted what is turning into a sinus infection. That kept me from scrimmaging w/ my U19 soccer team yesterday and didn't provide for the best sleep. Despite my sniffles, I didn't feel too bad after warm-ups. I got into a groove and had a few really strong pulls. SCY 600 Warm up 8 x 100 - 1:30 * Odds Free, 1st, 2nd, 3rd, 4th 25 fly * Evens Fly, 1st, 2nd, 3rd, 4th 25 free 100 Pull - 1:10 (1:04) 50 Easy Definitely the hardest of the 4 sets we did today. The 75 fly/25 free hurt but I was able to hold 1:23-1:25 on all of them. 8 x 100 - 1:30 * Odds Free, 1st, 2nd, 3rd, 4th 25 Kick * Evens Free, 1st, 2nd, 3rd, 4th 25 Breast 100 Pull - 1:10 (1:01) 50 Easy 8 x 100 - 1:30 * Odds Free, 1st, 2nd, 3rd, 4th Back * Evens Bk Pull, 1st, 2nd, 3rd, 4th Free Pull 100 Pull - 1:10 (:59) 8 x 100 - 1:30 * Odds Bk Pull, First 25, Outside 25's, Inside 25's , Last 25 pull * Evens Free, First 25, Outside 25's, Inside 25's , Last 25 fly 100 Pull - 1:10 (1:00) 50 Easy 12 x 25 - :30 Odds no breath, evens easy free 12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr 200 Cool down (5500 Total)
I felt sluggish in the warm up, and had some soreness on the left side of my back(probably the after affect of the pull set from last night I guess). As is usual with these old bones the aches and pains gradually disappear during the warmup. We had a set of 200 IMs which I had not swum in a while and I felt pretty good. The final set of the morning was fun with flippers and I did a 100 where I finally got on top of the water and really got after it. I also felt great which was a first in a long time. I just wish I could wear fins when I raced! My daughter came with me to the pool this morning and on the coaches orders shouted at me to 6 beat kick. It was really fun seeing her smile and have fun. This second go round in the pool continues to bring me great joy and I wonder at times why it was not this much fun the first time around. I guess keeping things in perspective always helps and this time the goal is to nave fun, and if I swim fast great, but if not then so what. Warm up 400 free with snorkel 6x50 finger tip drill on 45 3x400 free on 5mins, #1DPS, #2breathing every 5, #3overkick Main set 6x200 IM on 3.30 best average 6x(50 kick with fins on 45, 100 free with fins on 1.30 holding no slower than 57) Warm down 200 easy Total 4200 I went 2.25,2.24,2.23,2.23,2.23,2.24 on the IMs which is the best set I have done since I got back in. The set of 50s kick I held 31s, while I went 56-57 on the first 5 of the 100s, and then let rip on the last and went 48! I was really pleased with this. Obviously it's a lot easier with fins but I am showing some good speed this week, and not yet really dropping significant yardage.
Updated April 17th, 2013 at 10:26 PM by StewartACarroll
As much as I can do in a 75 minute period of time. 500 free 500 free kick w/zoomers 10x100 free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 went 1:27, 1:27, 1:25, 1:25, 1:20, 1:20, 1:20, 1:18, 1:18, 1:18 only missed making the last on by .03 500 free EZ w/snorkle 500 free kick w/zoomers the rest is w/zoomers 200 1 arm fly alternate by 50 200 fly kick streamline (worked my abs good today) 200 free 200 free kick 200 free Total 4000yards
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