PM only SCY
8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order
3x200 @ 3:00 I.M.
4x100 RED HR
RD1 @ 1:20
RD2 @ 1:15
RD3 @ 1:10
4x50 @ 1:00 3/3/3 drill
4x25 @ :30 STRK pull w/ buoy
3x50 @ :50 STRK target 200 pace
150 @ 2:15 FAST
2x100 @ 1:45 AE
Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.
18x25 w/ fins
14 @ :40 kick FL hands at side
4 @ :35 swim
The roads south of Milwaukee were pretty dicey and it was still snowing a bit when I left this morning, but by the time I hit the bypass and headed west the roads cleared nicely. I made it in time to change and take full advantage of the warm-up.
I'm pretty happy with this meet; I think there were only a couple of others in my age group so I focused on racing the folks around me whose seed times were similar. It was nice to be pushed and I PR'd each of the events I entered; and think I might have even won a few of my heats. Here were my events (seed times) and results:
50 Back (:50)--:44.89, 1st in age group.
100 Free (1:20)--1:15.14, 2nd.
100 IM (1:35)--1:29.77, 2nd.
500 Free (7:50)--7:38.48, 2nd.
100 Breast (1:45)--1:37.62, 1st
Scotty took first in the 100 IM and 500 FR in our age group and had a good meet. He was swimming in the faster heats (usually a heat after me), though we ended up in the same heat of the 500. I felt like my technique on freestyle was all off... the times are faster, but I was all over the place... I'm interested to see what my splits were in the 500; another Kenosha Y swimmer was watching my 100 free and said I was pretty close to even split (about :36 at the 50 mark), I pulled even with and may even have passed the swimmer in the lane next to mine on the final length, his seed time was 1:16... both of us were in the 1:15s, leading the heat. Fun. But I felt like both freestyle events were missed opportunities... my left goggle filled up with water at the start of both, and so that distraction means I wasn't really thinking about form, tempo, etc... yuck. The 500 was a sub 1:32/100 pace, but I feel like it could have been better.
I had the most fun with the "new" events/strokes: I really enjoyed the backstroke and the 100 IM was fun as well. The dreaded (for me) backstroke may be my new favorite! I wore my OW National Champs lime green cap and the timer for my 100 IM said, "This is an interesting contrast, I wouldn't have expected that cap in this event." She commented afterward that my back was probably my best leg and that my turn-over was really good. I wouldn't have predicted that two weeks ago! In my 50 back I had a good start and nailed the turn.
I also think it's pretty funny that I was first place in the breast in my age group (and won the heat), when that is clearly my worst stroke and the one I was most worried about going in.
All and all a fun time
6 x 50 sprint kick @ 1:30
--hold fastest 50 free swim + 15
4 x 200 back @ 3:10 neg split
2 x 100 recovery r/20
4 x 200 breast @ 3:25 work 3rd 50
3 x 100 recovery r/20
4 x 200 IM @ 3:10 steady swim w/strong kick
4 x 100 recovery r/20
100 sprint off blocks
Didn't warm down because I was in a hurry to get home. We need to hit the road to Atlanta for a gymnastics meet. A little stiff after working out and a road trip.
This was one of my favorite workouts we have done in awhile. Back and the IM's felt great. The set of breaststroke swims was a bit harder for me to hold together.
Had a senior moment. Drove to the pool and found that I had forgotten to pack my suit. I did make successfully it to ART for a shoulder tune up. Went to a HS meet later. The next meet is senior night for Teen Fort. Four years of HS swimming almost over. Will be sad.
12 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
4 x (25 AFAP back from the blocks + 75 EZ) @ 3:00 (12s)
32 x 25
odds = free @ 100ish pace @ :30 (11s)
evens = EZ @ :45
-- 16 w/fins & agility paddles
-- 16 w/fins, no paddles
1 x 100 AFAP breast w/fins
-- 1:01 (28/31)
-- taking it out this fast makes me think I may be still spinning my arms a bit in my 50
Note to self: don't bother with rec centers on weekends until after 4:00 until the summer. The life guard classes take virtually all the lanes. I am surprisingly somewhat tired after that workout. Recovery next week!
Updated January 13th, 2013 at 10:42 AM by The Fortress
Couldn't swim at the HSV Natatorium this morning because of a swim meet, but got a swim in this afternoon. My daughters wanted to go swimming, so I took them and a couple of friends to the pool and I got a swim in.
I had been thinking about getting some 1650's in before the Auburn meet, so I started out with a long swim and then did some other stuff thinking more endurance than speed.
2050 continuous swim 8 times through 200 free then 50 back (I broke it up this way to help keep count - even then I swam an extra 50 free on the last 200) - 28:50
10x100 Free on 1:30
500 Back w/paddles 7:15
2x50 Fly w/fins
200 Free w/paddles - 2:40
200 IM - 3:15
I went to the pool today with my daughter like I have been doing for the past few weeks. I choose one of Pat Brundages 4k workouts. My masts coach was on deck working with some of the quick young age group swimmers he has. Towards the end of my workout he called me over and asked me to jump in with the kids and do a quick set. One of the kids reminds me of myself at the same age; he is built like a twig but is going to be really good. He can hold 1.05 frees forever and is still a little kid from a build perspective. I actually go the same feeling I had when I worked out with the longhorn aquatics before Christmas where despite our age difference in the case today I felt honored to be in the same pool as these guys.
400 - 100 free, 200 IM swum kick drill by 25, 100 free
4x100 free on 1.30
4x100 IM kick on 1.50
6x50-#1 free, #2-#5 IM, #6 free
1x500 pull with paddles on 6min
4x100 free on 1.30 hold 1.08(I held 1.05)
1x300 pull with paddles on 3.30 hold 1.05 pace
4x50 free on 1 min
100AFAP - I went 57
3x100 kick on 1.50
At this point I got the call to swim with the age groupers who were at the end of a 50 set
Age groupers swim
3x50 on 40 free
200 free on 2.30 - I went 2.05
100 free on 1.20 - I went 1.02
300 free on 3.30 - I went 3.10
200 free on 2.30 - I went 2.05
100 free on 1.20 - I went 1.02
I felt sluggish during my solo workout but as soon as I got in with the age groupers(who were right with me other than on the 300) I felt great. I guess my sluggishness must be in my head!
Updated January 12th, 2013 at 06:09 PM by StewartACarroll
I know, I know, a single EZ day does not a taper make. I had considered not going in at all today and just counting on my warm-up tomorrow to work out any kinks. I woke up this morning really tight, and thought it might be worth it just to go in for a few hundred yards and try to loosen up. Also gave me a chance to take the new speedo jammers out for a test drive. Did 825 yards; mostly Free and Back, practiced some back starts.
I spent some time in steam and sauna (drank about 80 oz of water) to try to sweat out whatever toxins I couldn't work out in the pool. I feel a lot looser now. Time to rest. Have to get an early start tomorrow morning; the meet's about an hour and a half away. Meet starts at 9AM with warm-up at 8AM.
AM only SCY
OK. So sometimes I am guilty of telling a white lie or two. Like yesterday when I said I was taking a much needed break from exercise today. Well, after coaching a college meet this morning, Doug Martin showed up to do a timed 50 FR (since the touch pads and timing system was all set up), and asked me to provide some competition. As if I hadn't done enough 50 FRs from a dive in the past 12 hours!
100 swim 50 FR smooth/50 FR focusing on FAST breakouts
50 FR FAST from a dive (23.41)
Doug went a swift 24.32 (not bad for someone on the cusp of being 60 years young!). There is a video floating around somewhere of the race. I will post it when I can find what happened to it. But now, seriously, I am taking the rest of the day off!
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 76, pool at 78, 100% water clarity.
Sunny sky with humidity at 69%
200 yds FR
4x25 on 20 count rest as 12.5 Fast/12.5 EZ
1000 FR Swim as;
8x125 (50 steady, 50 strong, 25 fast)
4x250 FR Kick w/board on 1:00 rest
as 100 steady, 100 strong, 50 fast
500 BR Kick, build 5x 1-4 by 25
6x75 BR on :20 rest, build each 75 1-3 by 25
1000 Fly as 5x200
each 200 (100 DK, 100 DR/S by 25)
Odd 25s steady, even 25s are FAST
12x12.5 on :30
as 4x12.5 of FR, BR, FLY
300 FR DPS
Endurance, Speed, Speedplay, FR-Fly-BR, Kicking
Updated January 12th, 2013 at 02:50 PM by fdtotten
Well, so much for taking it easy before the meet on Sunday. At least we don't have practice tomorrow, so I can get a chance to rest a little bit.
600 (25 Free, 25 V-Sit Scull, 25 Back, 25 V-Sit Scull)
6 x 200 SDK on back w/ fins @ 3:00
held 2:40ish on the first 5, then burned a 2:20 on the final one to race a 12 year old girl...she beat me by handlength or so.
3 x 200 Free Pull @ 3:20 Desc. 1-3 (went 2:25, 2:15, 2:05)
3 Rounds of 4 x 200 Max Rest
Round 1 - Choice Stroke - did Back (went 2:40, 2:35, 2:33, 2:31)Round 2 - IM - Fly felt horrible, just cruised these 2:35 up to 2:38sRound 3 - Free - definite cruise. 2:20s all the way through, just stretching out
3 x 100 Free @ 1:20 (1:10s)
3 x 100 Free @ 1:15 (1:10s)
3 x 100 Free @ 1:10 (1:08s)
Bucket Pulling relays
Ended up going twice on each relay since we were one person short of having equal numbers for 3 relays.
50 Yards of Fly w/ bucket, and 50 Yards of Free w/ bucket
Masters Meet at home this weekend. Can't get much better than that with all the traveling I usually do.
For any forumite folks from the PNA who may be traveling over here for the meet on Sunday...we're averaging the low-mid 20s for high temps over here right now...it's a bit cold outside, but there isn't any local snow in the forecast.
plus I'm sure I'll be on a few of the relays as well...200 Free , 200 Medley, and 400 Free
Should be a boatload of fun. It's gonna be a smallish meet too this year...about 45 folks. Usually our LMSC meets are closer to 60ish, but we still know how to drag the meet out for a little more rest.
I wanted to get in a workout today that was not too short (I'm missing my distance day because of the meet this weekend), but was somewhat relaxing. Here's what I did:
10 x 100 on 1:45 (1;35-1:38; mostly 1:36)
5 x 200 on 3:30 (3:11-3:16; mostly 3:14)
8 x 100 on 2:00 alternating IM (2 reps) and Br (2 reps) with EZ Fr.
3000 SCY in about 60 mins.
This felt a lot harder after yesterday's workout, and the works work on stroke and IM along with fast free. I probably should have gone lighter today and then light again tomorrow, but I still feel weird not putting in tons of yardage. One thing I will say is that I really am sore in places I didn't know I was using in swimming, because of all the work on back, breast, and even fly... I feel like I've done more yardage than I actually have.
Starting next week I'm going to add some dry land conditioning (I just picked up the Salo/Riewald book over the holidays). Right now I only do about 3 short sessions of yoga per week outside of the pool. I'm looking forward to doing some strengthening of the core and exercises that will help keep the injuries at bay.
This weekend I plan to have fun with the meet; trying all new events. My goals are pretty simple right now:
1. 50 back--enjoy the view from below as I back dolphin off from the start; nail the turn.
2. 100 free--don't flop off the forward start; hip rotation rhythm, relaxed hands, EVF, break 1:20.
3. 100 IM--Survive the fly; don't DQ!
4. 500 free--Negative split after the first 100 (I think this will encourage me to relax earlier)
5. 100 Breast--maximize the pull-outs; don't DQ; match my best practice time.
Got some new jammers today, I know the added compression can't hurt; and I'll be using my newish vanquisher 2.0 goggles at the meet. I even practiced swimming my main sets with cap this week, so that wouldn't feel so different and I could make sure that my cap and goggles were interacting properly with my head... want to make sure everyone's getting along for Sunday.
AM and PM SCY
500 swim (300 FR/200 I.M. drill)
6x50 @ :40 D1-3 in pairs
4x25 @ :30 V.S.
5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ
4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR
3x (did FL/FR/BR by round)
2x25 @ :25 FAST breakouts
1x50 @ 1:10 FAST (27.1, 25.0, 31.8)
10x25 @ :35 under H2O kick w/ fins
After that we finished with:
2x50 @ 1:15 swim w/ fins FAST
(did 1 FL, 20.8, 1 FR, 21.1)
400 pull w/ buoy + snorkel
8x125 @ 2:00 50 drill/50 build/25 FAST
2 @ :40
1 @ :35
8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST
11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
50 @ :50 FAST FR from dive
75 @ 1:10 FAST STRK from push
75 @ 2:00 EZ
The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
26.0/48.0 (was going second and ate massive wake off the first turn)
This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.
Took Nyquil Wednesday and Thursday night and Dayquil all day Thursday and Friday - trying to feel ok and not get sick. Doing pretty good. Got to the pool this morning - as to make sure I don't fall too far behind my distance pace, as well as getting ready for Auburn in February. Not at full speed, but feeling pretty good.
The main group - Dave, Dave, Peter, Roger, and Danny, along with Andrei and Meredith - were there. But, Keith and I shared a lane and he wanted to do more distance, so we did our own thing. I did a little more breast than usual. My knee will only take so much. But, even with the small amount of breast I have done, my really slow speed has improved to just slow. I also had a little better speed in all my strokes compared to the last week.
2x500 Free on 7:30 (7:00, 6:50)
5x200 Free on 3:00 (2:43, :44, :38, :38, :38)
5x100 on 1:30 (1:15, :17, :16, :17, :17)
5x100 on 1:30 (1:18 - 1:20)
8x25 Fly/Back w/fins on :30
3x200 Back w/paddles on 3:00
3x200 Free w/paddles on 3:00
500 Free w/paddles (6:53)
All around sluggishness today. I am still stiff from weights on Tuesday and have been fighting something all week. Today I just never felt good.
6x50 catchup and finger drag drill by 25
2x500 on 6 min. First one swim, second breathing every 5 on odd and 7 on even
6x100 kick on 1.40
3x(3x75 on 1.05, fast easy fast by 25, 2x50 on 1 min second length no breather from turn, 1x25 AFAP on 35)
2x(4x25 under water with flippers on 30, 50 all out with flippers on 30). I went 23s on the 50s
2x(75 AFAP from deck on 1 min, 2x50 on 35).
Despite feeling all around crappy I felt like we did some good quality sets today. My daughter competes on Sunday and we will go for a swim tomorrow so it should be a good weekend.
Updated January 11th, 2013 at 08:13 PM by StewartACarroll
LCM@FGCU Aquatic Center
Air temp of 73, pool at 80, 100% water clarity.
Sunny with humidity at 69%
200 FR DPS
200 FR DPS w/paddles
2(2x50 on 1:00, 100 on 2:00) FR Steady
2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins
32, 31, 31, 30, 32, 31, 30, 3032, 31, 30, 29, 32, 30, 30, 29
SCY @FGCU Diving Pool, temp 78/100% clear
1x1000 FR as 100 Steady/100 Strong, desc 1-5
Splits: 1:07, 1:06, 1:06, 1:05, 1:05
400 FR/D Kick
10x50 FR on 1:00, Desc 1-5,6-10
30, 29, 29, 28, 27, 30, 29, 28, 28, 27
EZ 100 FR DPS
2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel
EZ 200 BR Kick
8x100 Free Strong on 2:00 as
1-4 paddles/fins, 5-8 no toys (EZ 50 btwn 4/5)
1-4) 56, 56, 55, 545-8) 1:00, 59, 58, 58
300 FR DPS
It is a good thing I got there early, discovered the LCM pool empty with no holiday training teams, etc., so started the workout ASAP. After Set 1 as I finished a 400 BK recovery swim, I noticed the backstroke flags moving from what appears to be the wind, so when I almost hit my head on the next lap, I realized the staff was converting the pool to SCY for a meet this weekend.
Set 1 - This was a double round of 8x50s within the effort range of 80-90% attempting "As Best Possible Stroke Technique", swimming as strong and smooth as possible. It is harder than expected, certainly does not feel as fluid as I would like, and is not where I want to be yet, but I am making progress.
Set 2 - After getting kicked out of the LCM pool, the SCY diving pool felt small, and the water was cooler. The coach took my splits for the strong pace even 100s in the 1000 FR. These are good splits for me, but I swam the odd 100s pretty slow about 1:15-17/100.
Set 3 - A good example of power and skill transference from fins/paddles swimming, at least in my case. About mid December, when I was doing only SCY, I was not under 30 for swimming FR 50s without fins. Today I was able to descend to 27. The dryland strength work where I have added 15 lbs to almost each stack setting and/or doubled some of the rounds has contributed greater power in the water. Also my kicking is getting stronger with more daily kicking.
Set 4 - I have been working on swimming better with the snorkel along with paddles. Now that I can do the flip turn on a reliable basis with the snorkel, I tried doing the 500s that way. All went fairly well, and 5:36 is a good straight 500 for me even with paddles. The last 100 the snorkel began to tilt because my turns were sloppy, so there is still lots to improve on.
Set 5 - By now I was seriously tired, the warp drive nearly depleted. But I really had to do this set, as both coach and I wanted to see how I would handle doing 100s with fins/paddles followed by swimming 100s without. The only way I could swim these 100s without falling apart was to swim a 50 smooth & steady and then try to negative swim the next 50 as strong as possible, where by the end I was just gasping for air, barely ready in time for the next one. I have to say the 56 - 54 range with fins/paddles was about 90% effort, and doing 1:00 to 58 without the toys was really more a 95-100% effort, but that's ok, still a breakthrough, because I am finally swimming freestyle 100s from a push off under a minute again for the first time in a very long time, at least 12 years or so.
Updated January 11th, 2013 at 05:14 PM by fdtotten
Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set.
600 Warm up
16 x 50 - 1:00 down no breath, back easy
1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed.
10 x 100 - 2:00
* Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14)
* Evens easy free
14 x 25 - Various stuff - breath control, sprint, etc.
3 Rounds of:
* 100 kick (no breaststroke)
* 100 Backstroke
* 100 kick (no breaststroke)
6 x 50 Kick w/ Fins - 1:00
100 Cool down
Fast Friday Fried Jan 11, 2013
swam a double yesterday, went to bed after midnight last night &
definitely felt it today did not feel too snappy
Added a countdown for days till my next meet, we're 83 days away
6:30 - 8:00 dove in around 6:04ish ish
SCY UT Swim Center main pool
Swam in my own lane during the main set
beside David, Mike, Chris, Marcio, Ned, Larry, Jim, Todd, Tyler, & Bess
went around 650
500 FR for time
went around 5:30
5 x 100 FR on 2:00
assigned: 200 stroke of choice FAST for time
did 150 k with a board, went around 2:00
4 x 50 FAST, flutter K with a board on 1:00
went 33, 35, 36, 34
100 FL K with a board fast
4 x 25 SDK fast on :30
went 14, 15, 16, 14
(last thing was do a 100, 200 or 500 FAST for time again and try to be faster)
I dove in thinking OK I'll try a 500, but was hurting pretty bad so I just did a 200
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Updated January 11th, 2013 at 10:42 AM by ande
It's going to be tough to make my GTD goal this year - no slacking will be permitted, as I apparently need to either do 5200 M three times a week, or 4200 M four times a week. Still, 1,000,000 M? A lofty goal, but hopefully I will be healthy all year & be able to say I did it!
Felt stronger in practice this morning.
2 x 300 P w/20sec rest
15 x 100 on 1:30, 70-80-90% by groups of 5 - mostly held 1:26 on first 5, then 1:24's on middle 5, then the last five I was just dragging & frequently only getting 2-3 seconds rest. But I did finish, and w/out cheating even one 100.
2 min rest
100 sprint (1:15)
20 x 50 on :55; 4 free, 4 stroke repeat, desc 1-4
300 breast/ free
Total: 4600 LCM
I had a good day today. Lost 2 pounds!!!! Still nursing my shoulders and tried to do an easy day.
500 free kick w/zoomers
10x50@1:00 Free w/one paddle & fin #1-5 rt paddle/lt zoomer #6-10 lt paddle/rt zoomer
500 back kick w/zoomers drills alternate streamline kick, fashion model kick, and the dreaded arms perpendicular
2x100@2:00 back went 1:48, 1:42
100 back drils
100 back fast went 1:36
100 back EZ
500 free w/snorkle every 3rd lap drill alternate accordian and torque drills
Total 3000 yards