I had a decent meet today. First up the 500. Self inflicted pressure on this one. I was 6:11.38 in Greensboro last year. 31.94 34.94 1:06.88 36.15 37.05 1:13.20 37.39 37.58 1:14.97 38.12 38.30 1:16.42 38.72 37.06 1:15.78 6:07.25 Absolutely thrilled with this. As you can see my pacing is not very good. This is the fastest I have been since 2010. Next was the 200 back. I really wanted this one. Entered with 2:38.96 from last year. 37.26 39.83 1:17.09 40.04 39.57 1:19.61 2:36.70 Again I think this is the fastest I have been since 2010. I think I was a little too relaxed on this race and probably could have pushed this a bit more. 50 free. I never swim this except for relays. I never heard the "take your mark" command. EVERYONE was gone before I realized what was going on. Ended up with a 29.17. No further comments except two others had the same issue in other events. Mens medley relay, went backstroke. Not my best event. Previous best 50 bk is 36.22. Went 33.75 NICE! Mixed medley relay, went backstroke two heats later. Went 34.04 The 33.75 wasn't a fluke. 50 back went another 34.04 200 IM. Was 2:34.66 in Greensboro last year. 34.76 40.07 46.58 Piano always falls here 35.87 2:37.28 Was too relaxed and went out way too slow and never got going. It was race number seven of the day but I am better than this. No complaints and I am glad the day is over. I am happy with my swims and my crazy 50 gave us something to talk about.
It feels odd - standing around in the pool so much and not trying to get some distance. But, I'm sticking with it. Thanks for the advice and support. Only did 2200 yards today in 65 minutes. I did work on speed some - not quite full sprint but getting close as I tried to maintain form and breathing. Was fairly pleased with the speed and I still felt tired after the workout. 500 Free Warm Up (7:05) 4x100 Hard on 2:00 (1:12; 1:12; 1:11; 1:11) 100 Kick 4x50 IM Order on 1:30 8x25 IM Order on :45 100 Kick 200 IM (3:10) - This is the race that will psyche me out - it's at the end of the meet right after the 100 Free and 200 Back. I've never swum IM and I just want to survive. Broken 100 Back - 10 secs rest every 25 - 1:42 less :30= 1:12 (2 secs faster than my race last year) Broken 200 Free - 10 secs rest every 50 - 2:54 less :30 = 2:24 (5 secs off my race last year) 4x50 Free/Back Easy 2200 yards 65 minutes
Friday 2/8 AM and PM SCY (PM swim meet) AM swim: 600 swim (200 FR/100 BK) 300 pull w/ buoy + strapless paddles 10x50 @ 1:05 kick w/ fins + board w/ :15 V.K. at wall after first 25 5x75 @ 1:10 25 FAST FL/50 AE FR 10x75 @ 1:00 AE FR 5x75 @ 1:15 50 FAST FL/25 AE FR 100 EZ Total: 3000 PM swim: 500 swim 5x100 @ 1:40 k/sw/dr/bld 12x50 @ 1:00 1 - 12.5 yds FAST kick off each wall 1 - build 1 - FAST 4x75 @ 1:10 RED 4x25 @ :30 V.S. 300 EZ 500 warm-up (assorted AE swimming and build 50s) 500 FR - 5:04.39 (2:00.1/3:04.2 200/300 splits) 300 EZ Total: 3600 500 didn't feel too bad, but I felt stuck in 3rd gear for the back half. Couldn't find the way to break through, probably due to heavy dryland training lately (and heavy swimming yesterday)
Updated February 10th, 2013 at 07:06 PM by Calvin S
Warmup: 500: 2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free) (500/500) 10 x 100 SDK w/ short fins @ 1:25 (1:20s) (1000/1500) Main Set: 6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split 2:55/2:362:55/2:362:50/2:34 1:00 bonus rest after the last 250 then: 500 Free for time...to be done "similar" to the above negative splitting. went 5:28 that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge. (2000/3500) 150 EZ 10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s) the first 4 or so were rough, holding 31s, with one 32 in there.the final 6 I got going and came down to all 30s, and a 29 at the end. 150 EZ (800/4300) 16 x 50 @ 1:15 - 4x thru IM Order - 80% effort (800/5100) Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each) This is our "fun". 200 EZ ---------------------------- 5500 Yards
SC SCY state meet starts tonight with the mile. Usually before a big meet I send out some sort of message to my teammates to try to pump them up a little. This year I went cheesy with this little message. Keep in mind it was done quickly with not much thought. 'twas the night before race day and all through the house not a swimmer could sleep not even there spouse. I had packed up my swim bag and it lay by the stair. Extra goggles, caps and my racing suit with a small tear. My children were all asleep in their beds. While 14 races played out continuously through my head. 14 races, have I completely lost my darn mind? All I can do is hope the stroke and turn judge will be rather kind. I trust my coach and all of the work I have done. Hangin with my teammates is the best kind of fun. Should I check my bag AGAIN to make sure its all there. I glance through it quickly with a very intense stare. Will my body make it through race one, the unforgiving mile? Would I get the "mercy clap" cause my race took quite awhile? 13 races still to follow that beast. Social Sat night with friends to enjoy a grand feast. Two of my favs come on Sat, the 500 and the 200 back. Thankfully they are not scheduled to be back to back. In the 4IM I made to the fast heat. But seriously doubt there is anyone there I will beat. In that race I will be swimming in lane eight. Maybe "outside smoke" is the nickname I will soon take. If I make through that one I will feel very proud. And know that my two girls will be cheering so loud. I have swum these races over and over in my mind. I'm sure the championship trophy we will soon find. Yes I know it is goofy and slightly on the cheesy side, but who cares. Swam my usual 1650 race/warm up for the rest of the weekend. The mile and I don't like each other much. A teammate and I took turns drafting of each other and cruised the entire way. So I guess I can't really count this one as a race.
Slept in an extra 10 minutes today and went to the pool truly thinking about cutting back for a taper. Swam with Roger, Peter, Dave, Dave, and Danny. They only did about 2200 yards. I hung around and did 3000 - mostly 100's at about 80%. Started focusing more on turns - particularly the flat handed wall turns for fly and breast (we have an edge that is easy to grad at water level - Auburn doesn't). I was concerned about losing conditioning by not swimming enough over the next week. But, Roger told I have done the work - now it's about rest and letting my muscles build. He said that my body would probably feel bad for a couple of days - maybe to Monday or Tuesday - but then my "strength" and feeling would take off. He has the experience, so I trust him. Probably will only do 2000 to 2500 the next couple of days and cut back more next week. Focus will be on speed, stroke work, and turns. 5x100 Free on 1:30 5x100 Back on 1:45 7x50 on :45 4x50 Back on :50 16x25 2 swim/2 kick - Free, Back, Breast, Free 50 Back 50 Fly (felt a shoulder strain so I quit fly for the day) 50 Breast 100 Free 100 Back 100 Breast 100 Free 100 Back 100 Free 100 Breast 100 Back 100 Free - Didn't really watch intervals on all the 100's - just focused on turns and having a good stroke) 3000 yards 85 minutes
SCY@FGCU Aquatics Center Air temp of 74, pool at 79, 100% water clarity. Sunny skies with humidity at 67% Warm up 200 FR DPS 300 FR as 50k w/scull/50 Swim, w/snorkel 200 BK as 50 DA/25 smooth, 25 Fast 3x100 on 1:30 desc 1-3 *Set 1* 3000 FR TT 5:52.45:51.0 11:43.45:50.65:50.8 11:41.4, 23:24.85:47.35:45.5 11:32.8, 34:57.6 300 EZ BK as 25DA, 25 Swim DPS 300 EZ BR as 50K, 50 Swim w/snorkel 6x50 FR on 1:00 desc 1-3,4-6 *Set 2* 3(3x100 on 2:00, desc 1-3) @200 pace 1:01, 1:00, :591:00, 59, 5959, 59, 58 400 EZ BK as 25K/bk, 25 Swim DPS 400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim) w/snorkel 400 FR steady state w/snorkel,agility paddles *Set 3* 2(3x25 on 1:00) stroke choice Fly; 13.2/12.7/12.6 Free; 11.8/11.6/11.3 Warm down 400 FR/BK DPS ABPT 200 EZ Fly 25DR/25Swim Comments: Set 1, the 3000 TT was an effort, it seems the whole week of swimming weighed down my arms and legs like lead, but in the last 1000 the stroke began to flow more. No matter how crappy I feel when starting a long swim, usually if I keep at it, making a diligent effort, somehow the stroke will come together. So I was very pleased to descend the 500 splits. Set 2 was awkward, sluggish because even after 900 yards of warm down I could still feel the effects of the 3000 TT. No matter how smooth or steady I attempted to pace the first 50, the second 50 really dropped off. The coach said I was out in 28 low to 27 mid consistently, but then my kick would fade and be gone by the last 25 because my thighs were cramping. It was supposed to be 7 rounds, but I gave up after 3 rounds. With my thighs trembling, I got out and sat on the block to massage my legs, drink and eat a little bit, then stretched about ten minutes. Hopped back in, played around for about 1200 yards of stroke swimming, planning to get out soon. Set 3 was an unexpected, but inspired moment for me. Coach Chuck was calling out times for 25 sprints in the lanes next to me, as I felt ok, just decided to give a go and took off with the next send-off. Now I felt strong and smooth doing the fly and free. Chuck was excited with the 12s in the fly, and then was running up and down the pool when I did the 11s for the free. FYI - I am a hard of hearing lifetime hearing aid user and water in my ears make it even worse, so I tend to be in my own world at times when swimming, which appears as if I am ignoring the coach or whoever is trying to talk to me. So Bob in the next lane tapped my shoulder saying Chuck was trying to tell me my times. Anyway, successful communication commenced once I got out, dried out my ears, and put in the hearing aids. Of course I am quite pleased with those times.
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 50 EZ 6 x 25 burst + cruise @ 1:00 75 EZ Main Sets: 3 x (25 back from blocks @ 100 pace + 25 EZ) (12-13s) 75 EZ w/fins: 8 x 50 backstroke kick @ 200 pace @ :45 (hold 32s) :30 RI 200 (2x 50 front scull/50 free w/agility paddles) 1:00 RI 6 x 50 flutter kick w/board @ 200 pace @ :45 (hold 32-33s) :30 RI 100 backstroke, negative split @ 2:00 200 (2x 50 front scull/50 free w/agility paddles) 1:00 RI 4 x 50 EZ kick @ :45 :30 50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00 100 back, negative split @ 2:00 200 (2x 50 front scull/50 free w/agility paddles) 1:00 RI 2 x 50 EZ kick @ :45 2 x 25 AFAP @ 1:00 50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00 100 back, negative split @ 2:00 200 (2x 50 front scull/50 free w/agility paddles) 50 EZ 5 x 25 dive off side w/parachute & 15 fast dolphin kicks UW, cruise back 2 x 25 flutter kick w/board/fins/chute @ 1:00 100 EZ Total: 3875 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The pool was blissfully free of noodlers today. In fact, there were two Reston masters swimmers there and one very pissed off distance swimmer who is not going to attend CZ since he was shut out of the 1650 (see thread on forum: http://forums.usms.org/showthread.ph...ips-Fairfax-VA). I did workout # 4 form the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. The pool seemed a bit warm today for aerobic work. Happily, my shoulder and elbow didn't hurt too badly, much less than my last set of PRP jabs. Interesting article on the science of pacing: http://well.blogs.nytimes.com/2013/0...?smid=fb-share
Feeling somewhat demotivated about blogging my taper. Swam w/ Dave, Dave, Dave, Danny, Roger and Meredith. Meredith got to swim hard since she isn't tapering. Never thought I'd be jealous of someone swimming a long hard fly set. Yesterday, we truncated a workout from the HIT forums. Lots of 25s on 40 or so. I think we did about 2000 yards. Today, we did a broken 500. I did better than I thought I would. After 2 days of light workouts, I'm starting to recover a bit. Hopefully it will continue over the next few days. SCY 600 Warm up Splashed around, practiced turns for a while. 6 x 50 - :50 2:00 Rest 500 Hard, broken @ 50s, rest :10s Did 5:27. Hope that simulates what I can do in Auburn. I'd be really happy w/ anything under 5:30. On the 9th or so 50, lactic acid started building up pretty bad but the 50s were fairly smooth and I was able to hold :32 to :33 fairly easily. 100 Easy 4 rounds of (IM Order by round): * 2 x 50 Stroke - :40 easy/hard * 2 x 50 kick - :40 easy/hard Called times out for Roger's broken 400 IM and out. (1900 total - probably did a bit more)
Updated February 8th, 2013 at 04:45 PM by pmccoy
A nice snow storm blew in while I was at the Y, early yesterday PM. Streets were totally clogged with the wet sticky stuff by rush hour. The scene from the pool deck, looking out the windows, was pretty surreal: the aquatic center was surrounded by a sea of white. Next time I'll remember to take a picture. The workout, my last "hard" one for the week before the meet, went by quickly. And it was a nice confidence builder. WARM-UP: 400 EZ swim (free in 6:50-7:00) 600 kick = 3 x thru: 4 x 50 kick on 1:00 (IM order w/ fins) MAIN SETS: 10 x 100 on 1:50 (alt. fr/pull; desc. frees = 1:30, 1:28, 1:26, 1:22, 1:19; pulls, 1:34-1:29) 8 x 25 fly on :45 8 x 25 back on :45 8 x 25 breast on :45 8 x 25 free on :30 1:00 rest 200 IM on 4:00 (3:21) COOL-DOWN: 200 EZ swim (back and free, about 3:30) Total= 3200/65 minutes Notes: It felt great to be getting stronger with each rep of the 100s free... I like being able to crack the 1:20 barrier at the end, lately I've been bottoming out at 1:21-1:22... so I'm pretty happy with that. The 25s were so-so, It did help me increase my turnover a bit on back and free; my short axis strokes are still just really slow (and exhausting!). My 200 IM felt good and is only a second off my seed time... at the end of the workout, so I feel like I'm poised to set a decent PR on Sunday. Each of the first two legs was right on target for my seed time (fly in :48, bK in :52--Sunday, with start from the blocks and a harder effort on back I could be at 1:32-1:37 at the half-way point instead of 1:40), my breast was probably :56-:57 (sad face!), so my free was :44 (slow, but not as bad as the evil-stroke).
Today I felt horrible during the warmup but got better as the workout went on. By the end of the workout I felt pretty strong and good. I guess a night off last night was beneficial. Ironically when I spoke to my coach about last night he said he was waiting for me on deck and had a lane ready for me. I saw the note on the door and took it as a sign. Oh well, a night off was overdue and I benefitted from a good nights sleep also. Warmup 400 with snorkel 6x50 catchup drill on 45 200 easy Main set 6x100 IMs on 1.20 2x500 done as 250 cruise holding 1.10 pace, 250 trying to hold 1min pace per 100 with 30 seconds rest between 500 4x(4x50 on 35 holding 200 pace, 100 easy) 200 easy 200 free with flippers AFAP. If I did not go under 1.55 everyone had to do it again(no pressure) 4x25 no breath on 45 100 back flippers AFAP. If I did not go under 55 everyone had to do it again. Warm down 100 easy Total 4400 The IMs were tough but got easier as I got going. I held 1.15s. the 500s were much better. I held 1.10 on the first 250 and 1.01 pace on the second 250 on both 500s. The 4x50 sets were really tough. Myself and one other swimmer split the lane which helped me push these. I kind of felt bad towards the end because he was eating wake the whole way. After the first one I was holding 28 and 29s. Number 3 on sets 3 and 4 hurt bad, but I picked up number 4 each time so it must have been a mental thing. My 200 AFAP with flippers was 1.48. One of the young guys in the next lane went out like a rocket which again helped me, and I realled him in during the middle 100 and I even finished strong. The 100 back was fun since I don't do much strong back any more and I went 54. Lots od SDKs off the walls. The no breathers were as usual, painful. I did 15 minutes of Vasa swim bench with two bungee cords for resistance at the end.
Updated February 18th, 2013 at 09:29 PM by StewartACarroll
Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 12 x 100 SDK w/ short fins - 4 @ 1:30, 4 @ 1:25, 4 @ 1:20 (1200/1800) 3 x 400 Free Pull @ coach's sendoff (approx. 7:30) Desc. 1-3 went 4:40/4:32/4:21 - was dealing with lap traffic at the 150 point. (1200/3000) John took the team over to have a chit chat about stuff, and then afterward worked on a little turnwork. He said I didn't have to be involved, so I did a little stuff on my own: 10 x 50 Free @ :40 1:00 rest 8 x 75 Free - 2 @ 1:05, 2 @ 1:00, 2 @ :55, 2 @ :50 - made them, though the last 2 were touch n go. 1:00 rest 20 x 25 Fast Flutter Kick w/ board @ :30 (1600/4600) Back w/ group again: 16 x 50 IM Order, 4 each stroke @ 1:15 (Odds EZ, Evens Fast) Ended up doing 6 Frees at the end instead of 4 (900/5500) 8 x 25 SPRINT @ 1:00 (200/5700) 200 EZ ---------------------------- 5900 Yards
Thursday 2/7 AM Crossfit and PM SCY Strength W.O.D. back squat to MAX - I am not going to record all the reps I did, but my max ended up being 235 lbs, which is quite an improvement over my previous max, which I can't remember, but I am sure it was less than 200 lbs. W.O.D. 12:00 AMRAP 5x front squat @ 115 lbs (and you had to clean the first one, which was what REALLY sucked) 10x toes to bar 15x box jumps @ 32 in. box Total rounds: 5 + 5 front squat PM swim: 600 swim (200 FR/100 BK) 400 pull w/ buoy + strapless paddles 8x50 @ :50 3/3/3 drill odd: FR even: BK 2x 6x100 D1-3, 4-6 RD1 @ 1:15 (1:09, 1:07, 1:04, 1:03, 1:01, :59) RD2 @ 1:10 (1:04, 1:03, 1:00, 1:05, 1:03, 1:00) 6x50 @ :50 FR kick odd: AE side kick even: FAST w/ board 4x25 @ :30 15M FAST under H2O 2x800 @ 10:00 GOOD (this was stressed) N.S. #1 - 8:56 (4:37/4:19) #2 - 8:58 (4:37/4:21) 3x400 @ 5:00 D1-3 to FAST (4:36, 4:17, 3:59) 4x100 @ 1:20 FAST w/ paddles (:59, 1:00, :59, :59) 2x200 @ :10 rest A.R. Total: 7000
SCY@Fort Myers Aquatic Center Air temp of 73, pool at 82, 100% water clarity. Sunny blue skies with humidity at 65% Warm up 400 RIMO 800 IM swim as 4x200 IMO, 25DR/25S *Set 1* 400 DK as 50 DK/bd,50DK/bk 4x200 Fly on :30 rest, as 4(25DK/wScull,25 Swim) w/snorkel, fins, Desc 1-4 200 EZ DPS as 100BK/100FR *Set 2* 8x50 BK Kick on 1:10, 12 SDK 6x100 BK Swim on 1:40, as 4(25 Smooth, 25 Strong), w/Agility Paddles 100 FR DPS *Set 3* 400 BR Kick as 50w/bd, 50/bk 300 BR as 4(25K, 50 Swim) with snorkel, desc by 75, 1-4 4x50 BR on :20 rest, as 25/DPS, 25 build to FAST 200 Fly as 25DK, 25 DPS Swim *Set 4* 400 FR swim as 4(50 Smooth, 50 Strong) w/Snorkel, Agility Paddles 400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel *Set 5* 2x25 FR on 1:00; did 13, 12 2x50 FR on 3:00; did 26, 26 Warm down 400 BK/FR by 50 DPS ABPT Comments: Mostly moderate swimming with 300 yards of speed at the end; still a bit sore/tired from yesterday workout and hot water pretty much unmotivated me; all the strokes feel stronger & better than ever...but I will need feed back from others on that; Set 5, a 12.3/25FR, and 26.6/50FR, from push-offs are my best FR times in 10 years. Slowly I am making progress.
Swim/SCY/Solo: 600 various 4 x 25 shooters w/fins 3 x (3 x 50) w/agility paddles @ :10 RI 1 = front scull 2 = scull switch drill 3 = free 8 x 50 w/agility paddles @ :10 RI odds = caterpillar fly drill evens = RA/LA fly 50 EZ 5 x 20 glide drills from a push 10 x 50 @ 1:00 odds = smooth free evens = smooth back 50 EZ Total: 2250 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.
Yesterday AM I did 2200 SCY in 45 minutes (didn't have much time, because of a meeting at work). I thought it should be an easier day since the broken 1650 and IM torment ladder the day before. Here's what I did: WARM-UP: 400 EZ free on 7:30 4 x 50 fr on 1:00 (:38-:40) :30 rest MAIN SETS: 4 x 100 IM on 2:00 (1:40s) 1:00 rest 5 x 200 IM on 4:00 (3:32-3:39)* COOL-DOWN: 200 EZ free *Seemed like an easy day on paper because of the reduced yardage, but... where doing 200s free on 4:00 is a piece of cake, doing 200 IMs on the same interval is still quite challenging for me... after reps 2 and 3 I gave myself an extra :30 (so really it was 3 x 200 IM on 4:00 and 2 x 200 IM on 4:30), adding an extra minute to the workout. I would have liked a longer cool-down, but was running out of clock. Today I'll be able to get a lunch-time swim in, I'm considering some higher intensity stuff with shorter distances to prime the pump for Sunday's meet. No strength/conditioning work for the rest of the week. Maybe I can get back to my Yoga in the next couple of days.
So I joined a gym on Monday (Kinetix) and had my first workout on Tuesday, I was rather sore yesterday - and amazingly enough forgot to set my alarm & slept right through swim practice. I haven't done that on accident for I don't know how many years. I have (usually on Saturday mornings) purposely slapped that old alarm clock & went back to sleep, but this was truly an accident & I was so upset with myself - I knew I was going to pay for not getting to the pool. So today I was insane - got up a little bit earlier & went to the gym at 5 - did a complete circuit two times through (FUN!), zipped over to the pool and did a 3000 on my own. Not too shabby considering. Luckily I have some Traumeel which I slathered all over my shoulders to protect my bursa from getting irritated. Rather easy workout: 600 back/free, breast/free 2 x 300 P, first w/snorkles no paddles, 2nd no snorkles WITH paddles 4 x 100 K on 1:45 w/zoomers 100 easy 6 x 50 swim on :45 3 x 100 on 1:25 50 easy on 1:00 3 x 100 P on 1:20 50 easy on 1:00 3 x 100 w/fins on 1:15 200 easy breast/free by 50's Total: 3000 SCY Gonna stay kinda easy on the weights since I'm going to Auburn for a meet in about week & a half.
500 free 500 free kick w/zoomers 10x50@1:15 breast pull w/zoomers 500 breast kick 500 free w/strapless paddles, bouy & snorkle 200 w/snorkle Total 2700 yards
Warmup: 600 (25 Free/25 V-Sit Scull) (600/600) 6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6 (went 2:20/2:15/2:11 - then 2:15/2:12/2:09) (1200/1800) Main Set: Rotation around the lanes (4 stations) 6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them) next lane (stay on interval) 6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s) next lane 6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s) Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me. next area 15 x Sprint Bursts across deep tank @ 1:00 (2000/3800) 10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST) Kick set at the end of practice?!?! woah! First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick. (1000/4800) 200 EZ and out -------------------------- 5000 Yards
Wednesday 2/6 PM only SCY 500 swim 4/6/2 turns 5x100 @ 1:20 pull w/ buoy + strapless paddles 600 kick w/ board + fins 6x150 @ 2:20 k/dr/bld by 50 2x200 @ 2:20 D1-2 (2:07, 2:03) 4x50 @ :40 DPS 4x100 @ 1:10 D1-2, 3-4 (1:04, 1:01, 1:05, 1:00) 4x50 @ :40 DPS 100 EZ Total: 3800 Had a meeting to go to at 6:00 this evening so I could only get in 55 minutes of swimming. This week has been super busy so my time in the pool has been limited.
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