AM SCY and PM LCM
600 swim (200 FR/100 BK)
500 kick w/ board + fins
400 pull w/ buoy only
4x200 @ 2:40 D1-4
5x100 @ 1:10 AE
4x100 @ 1:40 kick w/ board + fins
5x100 @ 1:45 k/sw/dr/bld
3x100 @ 1:30 D1-3
Yesterday's swim got me up to 199.90 miles on the year; ahead of my GTD goal-pace by only a mile. Since I started the week about 4-5 miles ahead of pace, this is not a good thing... the dreaded "you'll need to pick up the pace" was bound to reappear after its nearly four-month break. Sure enough, as the calendar clicked over, the exclamation-point-in-triangle warning symbol made its appearance. My 2000 yards in 39 minutes today was enough to stave off the GTD demons for another few hours... and put me over 200 miles for the year.
The swimming has been spottier over the last few weeks, back to 5-6 times/week. Last week, with busy-busy being the order of the day at work and home I only managed to do 4 workouts. My times feel slow. So maybe I needed a little break anyway.
I'm trying to get back on track this week with training for distance open water and middle distance IM. Of the four workouts I did between last Wednesday and Sunday, I felt pretty good about 3 of them, though I do feel like I've lost a bit of fitness, I'm trying to maintain and be efficient (get the workouts done faster).
Maintenance Workout #1:
3000 SCY/57 minutes
WU: 400 fr on 7:00
4 x 100 IM on 2:15
200 IM on 4:00
10 x 100 fr on 1:45
200 IM on 4:00
4 x 100 IM on 2:15
CD: 400 fr < 7:00
Maintenance Workout #2:
3600 SCY/69 minutes
6 x 200 alt. fr and pull < 21:00
800 IM on 16:00
600 IM on 12:00
400 IM on 08:00
200 IM on 4:00
400 EZ CD
Maintenance WRKout #3:
4000 SCY/75 minutes
Basically the same as #2 above, but added 4 x 100 IM on 2:00 before the cool down; so 600 of each stroke and an additional 1600 of fr and or pull. Fly feels a lot better, less tiring... back is slow, not as crisp as earlier this spring; same can be said of free-style... breast speed could be described as glacially slow, painfully slow... the stroke's evil-overlord laughter taunting me constantly... kick is so sad that hip replacement might be an option, just ditch the whole thing and start over. If going cyborg gets me breast stroke proficiency I'm prepared to assimilate, I hate that I can't conquer breast.
Today I started to decrease my free interval. Was swimming with Dave, Peter, and Dave; but they had a set of 4 times 4x100 on declining intervals I couldn't meet and another mixed set of 75's and 25's that I couldn't meet. So, I swam two sets of 16x100 with the free's on 1:25. I didn't feel fast today, but I did keep on going.
12x50 on :50
16x100 Free on 1:25-1:30
16x100 Alternating Free on 1:25 and Back on 1:30 w/paddles
20x25 4each on :40; :35; :30; :25; :20
4x200 Alt Back and Free on 3:00 w/paddles
500 mix up
200 moderate @ 2:50
4 x 100 descend @ 1:30
8 x 25 drill @ :35 IM order
3 x 100 kick descend @ 2:20
2 x 50 sprint kick @ 1:30
3 x 100 pull descend @ 1:30
2 x 50 sprint pull @ 60
We divided up into sprint, stroke and distance groups at this point. I did the stroke w/o.
Rest/x intervals tonight so I actually half way paid attention to the clock, which is odd for me. That being said, I was able to focus on my technique.
100 IM r/10, 100 ba r/10, 200 fr r/20
100 IM r/10, 100 ba r/10, 100 br r/10, 100 fr r/20
100 IM r/10, 50fl/50ba r/10, 50ba/50br r/10, 50br/50fr r/20
200 IM r/10, 200 fr r/30
100 IM sprint
In and out quickly tonight. This was one of my favorite workouts that we have done in awhile. Probably because I felt good in the water throughout the entire set. No wording about the clock had a lot to do with this I'm sure. Inspired and enthusiastic after everyone's performances in Indy.
My day 1, which was in fact day 2 at Nats started with some odd girl at the airport shimmying at me and blowing kisses while I was waiting for Fortress. Naturally, I panicked and urged Fort to hurry through the terminal to rescue me.
Fort and I drove to the IUPUI or whatever it is named, parked up and rushed inside to see all our swim buddies and get a 500 in.
After greeting a few friends and having a stretch off in the pool, we headed out to go check in. The only problem was that neither of us took the time to note where the car was parked and so began the hunt for a silver sedan...yeah, they are not common.
Losing the car in a parking garage seemed to be in vogue as we managed to do this several times over the course of the weekend. Last year it was losing the car keys...this year Team Fort stepped it up to a larger item, the whole car. It did occur to me that it is a blessing that there is a black stripe on the bottom of the pool, otherwise Fort and/or I might still be circling the North Pool in Indy trying to find out way out!
I also managed to nearly send Fortress into the stratosphere when I misplaced her iPhone after videoing her race. Thankfully, I called it and we heard it ring...then I checked the pocket of her Speedo bag and there it was. She never used that picket for her phone, but I always put my phone in that pocket in my bag...so it wasn't really lost...but those were anxious moments in the camp.
Anyhow enough of that. We've all seen how well Fort did at the meet. Some truly epic swims. I got to see a few folks swim from a distance while I lay down up in the stands. Usually I never get to enjoy watching too many pals, but this year with just 4 events and no relays I found I had cheerleading time a plenty.
My swims were fairly good. In case you've missed me talking about it for the last 6 months, I had a meniscus tear repaired in November. It's been a tricky road back and I don't think I quite got to the level I hoped for and after New England & Zones I felt a bit down, actually a lot down, and thought I had wasted my money on Nats...as late as Monday last week I contemplated not going.
However a taper and a shave do seem to work miracles with my swimming and I enjoyed good time drops from Zones, that left me feeling that I had the speed ("raw" speed as Fortress called it) but the stamina for the 100's was a little lacking. It's always hard not to compare to last year but, overall I didn't disgrace myself and I was within 2 seconds of my best 100's and closer still on my 50's. All swims ranked as 3rd or 4th best times, which after a knee-op (see, I mentioned it again) I have to be grateful and happy.
As I noted to some my 50FR at :27.09 was only a little behind my PR :26.92 but it felt like the best 50 I've ever swam. I hope to see the video soon.
Anyhow a grand weekend where I met old friends and new friends and got to hang with some cool Californians, and finally shake hands with Kirk Nelson, a forumite and age-group fellow.
Sunday night began at the Tilted kilt, where I seemed to be the only lecherous old man in town, then turned into a bit of a late one. I was about to go lights out when I got the msg to come to the JW Bar, so I climbed out of bed and went down for a pint. I met some new friends and had a good time. I was out until 10pm...Pacific time! I felt groggy going home on the plane but it will help me get a good night tonight.
Well, that's all for now except for those that checked in for an expose on Fort...not much to say except she is just that fast, and her secret? I think it is a glass or two of Kendall Jackson Chardonnay with food!
Yesterday was the third day of a great meet for me. Nationals have been somewhat difficult for me as of late (labral tear, elbow tear, insomnia, power outages, etc.) But this meet I was healthy, uninjured and got at least a semblance of shut eye. And it really paid off with 6 PRs, 3 NRs and near misses on 2 other NRs.
I felt pretty good during warm up, just some leg fatigue. By day three, when you're UW 15 meters for all your races, leg fatigue is inevitable.
100 back, 1:01.30, PR, Missed NR by .01:
I'm not gonna lie. I looked up at the time and was a little heartbroken. I would rather have swum a 1:01.5. My splits were good -- 29.3 & 31.9. But I didn't have the leg power on the second 50, especially the last 25, and that cost me. My turns were a little glidey (2 strokes before flipping) and my entry on my start could have been cleaner. I let myself be disappointed during my warm down and then shrugged it off. The time was still a PR and I have been the beneficiary of a .01 swing on other occasions. Plus, it will still be the AA time this year since Karlyn swam a 1:01.7 earlier this year. I knew swimming this on day 3 wouldn't be ideal, so I will have to figure out when and where to swim it rested. Certainly keeps me hungry! And I am encouraged since I still feel like my 100 training wasn't ideal this season.
Here's a vid that Stud took with a nice "dammit" at the end:
50 free, 24.67, PR/NR
I used to dislike the 50 free. But since it occurred to me that I could try SDK-ing on the start, I like it more and may start swimming it more often. I had a tad slow reaction time compared to my other swims. I took 11 kicks on the start and from the vid it looks like that took me to about 13 meters. Then, I took 9 rather than my usual 5-6 on the turn. My breakouts didn't look great (lack of access to blocks). My flutter kick/leg drive looked really solid until right at the end. I was thrilled with the time! I knew 1980 Olympian Sue Walsh had swum a 24.7 last month, so knew I had to improve on my Zones time of 24.86. Really happy with this for the final event of a 3 day meet. Ellen and Stud took vids. I think that is Teen Fort screaming at the end.
Best event: 50 fly
Most Frustrating event: 100 back
Here's a couple other vids from the meet:
50 fly vid:
-- shows a total of 13 strokes and a glidey turn
100 IM vid:
-- no SDK on breast to free turn
-- did not need that breath inside the flags
I'm going to reboot for LCM Zones in late June. I'll be moving in late July, so July and August I will likely not be as laser focused on swimming. And I have to find a place to train in Pitt. As for next SCY season, I will not go to Santa Clara -- shallow outdoor pool. I may focus on the Harvard SCY meet and Colonies Zones SCY instead. Onward!
Teen Fort did not have a great meet. She didn't taper enough. But she ended with a great race in the 200 breast, taking the win in the final 5 yards. She hadn't swam that race since age 14. Funny, that her best race was the 200 breast and mine was the 50 fly! She did enjoy the experience and meeting lots of masters. I think she will talk up masters swimming in college next year and she may swim at LCM Nats at U of Md next summer.
Updated May 13th, 2013 at 06:30 PM by The Fortress
Swam w/ Dave, Dave and Dave. Pool was really hot today. Someone removed the thermometer so I have no idea how hot but it felt warmer than the typical 86.
650 Warm up
3 x 50 Free - :50 / 1 x 50 Kick - :50
1 x 50 Stroke - :50 / 2 x 50 Free - :50 / 1 x 50 Kick - :50
2 x 50 Stroke - :50 / 1 x 50 Free - :50 / 1 x 50 Kick - :50
3 x 50 Stroke - :50 / 1 x 50 Kick - :50
4 Rounds of (Pick 4 from Fly, Br, IM, Free, Free for each 100)
* 100 - 1:30 (fly on rounds 1 & 4, Br on rounds 2 & 3)
* 100 - 1:25 (did IM)
* 100 - 1:20 (free)
* 100 - 1:15 (free)
After 2 rounds, I wasn't doing so well and we decided to implement a 1:00 rest in between rounds.
7 Rounds of:
* 75 Pull - :50 / 25 Pull - :40
* 75 Kick w Fins - 1:05 / 25 Kick w fins - :45
4 x 25 - :40, no breath
4 x 25 - :35, kick
4 x 25 - :30, IM Order
4 x 25 - :25, Fly
4 x 25 - :20, Free
200 Cool down
Had a great weekend - went out for a nice motorcycle ride to break in the new tires, had some swimming, then two really good church services (in the morning the pastor looked at 2 Kings 4:8-37 and in the evening we looked at 2 Tim 1:3-7; both portraits of loving mothers stepping out on faith). To honor my wife, I made crepes and my son picked some wild flowers, which we served her in bed. Then a quiet day, which was fine with me!
Saw this workout from the Kiefer.com email/tweet and gave it a go this morning:
400 FR with snorkel/200 Back/200 IM Drill
Go THREE times through on base:
- 100 Pull with buoy
- 2 x 50 Kick
- 4 x 25 Swim
- 200 swim with Agility paddles
(I added the buoy and paddles, and did all with snorkel)
4 x 50 on :55
- DPS free down
- FAST IMO back
200 loosen and out
(Solo/Rec/2700 yds/50 min)
Fun repeating workout, and nice to not have to think one up every now and again. Focused on swimming with more intensity each time through, and using the 200 as recovery.
I arrived home around 10.30pm last night and grabbed a quick sandwhich and went to bed. My plan today was to do an easy hour stretch type swim. The alarm went off hard at 4.30am and I dragged myself to the pool. I am glad I made the effort because I felt much better after the swim. The pool was setup long course, which was hard since I have been concentrating on short course yards for the last few months(with the odd LCM thrown in for good measure). It was great seeing everyone this morning and most of my team had watched the live streaming video of both Nikki and my races. I think my team mates were as excited about the meet as I was. I just wish We had more attending. Oh well there is always next year.
1000 swim with snorkel
6x150 kick with fins with 15 seconds rest between 150s
12x50 reducing stroke count per 50 on 1min
6x50 swum 25 fast, 25 easy
Total 3000 meters.
I plan on taking this week pretty easy before getting back into the groove next week. As I have blogged before I spanning on doing 4 or 5 workouts a week through the summer and then working on my next goals and a program for the next year. I am looking forward to spending time with my kids in the evenings.
I am not forgetting what I learned about my stroke Saturday. Going to apply it in my training.
1000 as 200swim/200pull/200swim/200kick/200swim
5x200@3:30 free w/paddles & bouy
4x200@:05RI kick w/zoomers #1&3 fly #2&4 free
200 IM w/zoomers breast w/fly kick
300 free w/snorkel & 4 beat kick
Total 3500 meters
Saturday night I went out for dinner with my team mate Nikki and her mother. We went to the Webergrill restaurant downtown Indianapolis and despite an hour wait the food was well worth the wait. For future reference and events in Indy I would recommend the restaurant.
I had a really solid nights sleep and woke around 6am. I went through my normal morning routine of reshaving, brewing and drinking coffee and taking my vitamins. I then headed down stairs and had a nice leisurely breakfast of oatmeal and a bagel. I headed off to the pool later than usual and caught the last 4 heats of the women's 500 at around 9am. My friend Katie Gilmore with Alexandria masters swam an incredible race and ended up taking second in a blazing quick time of 5.06.
Today was my off race day and I had zero expectations for placing. First up was the 100 back followed by the 50 free. I had not swum a fast 100 back since 1992 and despite the odd back swim in practice(which are not swum all out) I have not swum the race at all. The 50 was never my thing and I don't recall the last race 50 and I bet it may have been back in the 1980s.
I did my normal warmup of about 1600 but did back 100s instead of my normal pace 100 frees. I practiced my turns and even joined the start lane and did a practice back start. After getting out and drying off I heard the start of the relays and only then realized I had not done a back finish and did not know the number of strokes from the flags in. Oops! In the end it did not matter because I had a great race, hitting all my turns, and taking four strokes into the finish and hitting the final wall spot on. My splits were 28.x, 29.x for a final time of 58.4. I felt really energized at the end and felt like I could have done another 50 at that pace. I am now determined to do a 200 back at some point in the future. I can definitely say I have not done one of those in an even longer time frame.
After the back, I took a nice long warm down which felt good. I got out wrestled my speedo fastskin3 on and then spent about 45 minutes stretching and focusing for the 50. I had entered on the only 50 time I have done since joining masters which was back in January and at 25.14, was over a second slower than my first 50 of yesterday's 100, and even slower than the first 50 of my 200. I felt with a good start and turn I could do a 23.x. I concentrated on taking a good track start and I got off the block really strong with a good breakout. I was half way down the pool and shock and horror I breathed. It was not intentional, but I breathed. I hit the turn really well, had a good streamline, kicked and the next thing I knew I had taken a second breath. I could not believe I had breathed. When I finished I was really upset at myself. I turned looked up and saw my time was 22.61. I had a moment of joy followed by that feeling of I could have gone even quicker. My time placed me 3rd, which I never ever would have imagined possible.
This meet exceeded my wildest expectations and my first place in the 1000 and third place in the 50 has to be one of the weirdest medal combos. I ended the meet with two golds, two bronzes, a fifth and an eighth. I would like to thank all the forumites for there support and encouragement since joining masters swimming. I am even more motivated to continue this fun masters journey. The most inspiring part of the week for me was seeing the 90 year old Vladimir Ouchaya's 20 minute plus 400 IM followed by a great 30 minute discussion with him about his life and how he quite smoking and took up swimming, competes regularly in his 90th year and has no intention of retiring any time soon. Swimming really is a life sport and my congratulations goes out to everyone who participated this week.
I got back to NYC yesterday evening after a difficult five days with hospitalized relative in Alabama. Fortunately, that situation reachd a happy conclusion, and back in NYC I was able to totally switch gears and go out this morning to do a mock dive meet at the Flushing Meadows Pool in Queens. This event was an opportunity for local divers to get experience diving in a meet format and getting scores for each dive, but results were not official, and totals weren’t tallied. It was run by one of the local kids’ diving clubs (I had to join AAU to participate), and my dive coach was to be one of the judges. I almost didn’t go—I’m still exhausted and body-sore from several nights spent on hospital couches—but I figured that we don’t always get perfect circumstances to compete in, so I should take whatever opportunities that come up to practice competing. There were supposed to be 3 of us masters divers attending, but I was the only one that ended up going. I was a little nervous, but not too much—mostly I was just grateful to be there, amused by the kids, and thrilled to have an opportunity to practice going off the boards again. I consulted Coach Croft about my dive list—the meet offered the chance to do 7 dives, off either or both boards—and learned how to fill out a dive sheet. Then I warmed up, got some feedback, and got myself ready to go.
We were given an order—I was the first diver of 13 in each round—and things started. My first couple of dives were good, the next two were shaky, but I finished up strongly with three solid dives. Here are my scores—the first six dives are from 1m, the last from 3m:
· Forward dive tuck (101C) 5.5, 5.5, 5.5
· Forward flip tuck (102C) 6 6 6
· Forward flip with half twist (5121D) 4 3.5 4
· Back dive straight (201A) 4 3 3.5
· Inward dive tuck (401C) 5 6 5
· Back flip tuck (202C) 5.5 6 5.5
· Forward dive tuck from 3m (101C) 5.5 5.5 5.5
Afterwards, we had a little extra time, so we practiced synchro diving off the 1m just for fun. I had never tried diving with a partner before. I was paired up with a young diver who was a very good sport. She had to modify her approaches to match mine—our back approaches are different, and I’m not doing a full forward approach yet—but she was a quick and willing learner, and was able to match my movements. We did an inward tuck dive and a forward tuck dive together, and it was so much fun that now I want to do synchro diving at IGLA as well.
At the end of the mock meet mock awards were given. I ended up with an orange and a balloon. The whole morning was a blast, and the best thing is that these will be a monthly happening. I definitely want to go out and do this again!
Updated May 26th, 2013 at 10:18 AM by swimsuit addict
Got up at 5:00. Thought about long course yards at the Nat. Checked the weather. Figured I could swim later. And went back to bed. So, I slept in another 4 hours. This afternoon, I took my daughters to Dublin and I put in a pretty good workout, probably better than I would have at the Nat.
Did a couple of pretty hard ladder sets. Then finished up with some hard swims - a 500 back and some hard 100's.
5x100 Free on 1:30
100 100 Free - :45 per 50
50 100 150 200 Back w/paddles :45 per 50 alternated with
50 50 50 50 Free w/paddles on :45
Then repeat from 200 down to 50
500 Back w/paddles - 7:02
3x100 Free w/paddles on 2:30 - 1:12, 1:10, 1:12
3x100 Back w/paddles on 2:30 - 1:15, 1:17, 1:17
Updated May 12th, 2013 at 10:24 AM by David W Cochran
Had a fantastic time at the form/stalker dinner last night, meeting lots of new folk. One of them (same age) actually has a son the same year same college as Fort Son. Small world. Had a semi decent nights sleep for a traveling insomniac. The only am emergency was that Teen Fort lost a contact in the am and hadn't brought any replacements. Ack. I've learned the hard way to pack extras after swimming a one eyed day at Zones one year. In any event, I had a great day two and am so excited I fear I wont fall asleep.
50 fly, 25.70, NR/PR
I really thought that I would not swim faster than Zones where I had perfect walls. In fact, I had a wager on it. But I decided to use my nose clip for the first time in fly and took an extra kick on the second length. That and a little more rest allowed me to shave off .2. I did have a slight glide at the turn. The ever witty Ellen took a vid (thx!) and I counted 13 strokes. I didn't quite take the whole 30 meters UW, but was fairly close. Comparing vids, I can see my DPS has improved in fly since Greensboro; it felt long and powerful. Very happy about that swim.
100 IM, 1:02.3, PR
I hadn't swum the 100 IM in SCY in 2 years and never at nationals, so was a tad nervous. But very caffeinated! I missed the NR by .2 and it was all in my breast to free turn. I glided in and then, brain fart, didn't SDK off the wall. Maybe my legs where telling my brain they were done. I wanted at least a body length lead at the 50, and went out n 27.7 (12 + 12 SDK). Fast, but it didn't feel excessive. Did not have a particularly speedy evil leg, and lost some ground there to a real evilstroker. But my free leg was fairly solid and I pulled away a bit at the end. So psyched about the time! A PR by 2 seconds.
Really hoping for some sleep tonight. Tomorrow 100 back and 50 free. It could be the first nationals ever where I don't scratch an event. . The speedy Water Rat beat me to it!
Updated May 11th, 2013 at 11:46 PM by The Fortress
Swam w/ Dave, Dave and Tess at the Hsv Nat. Had a hard stop at 7:00 am to go coach soccer games. That was a good thing because I was hurting about then.
400 Warm up (Does putting in lane ropes count because I should maybe get credit for 500 meters?)
3 x 300
* #1 Fly/Bk/Br kick down/free back
* #2 Fly/Bk/Br drill down/free back
* #3 Fly/Bk/Br down/free back
Dave took off on these and we didn't end up with any rest. It was more like a 900 straight.
I think this is what we ended up doing. Anyone see a pattern here because I just don't see one.
3 x 200 Negative split - 2:00
2 x 200 Pull - 3:00
6 x 100 odds easy - 2:00, evens hard - 1:20
Only made two of the 6 100s and had to pack it in.
200 cool down
I went for a stretch swim last night and came back to the hotel tired. I decided to have a early dinner at the hotel and go to bed early. I had a good nights sleep but woke this morning with a sore throat and some sniffles. I don't know if I have a cold or allergies and i don't feel sick.
Today was not such a good day and my 500 was disappointing. I took the race out ok on the first 200 and then just did not have anything left. I have been working on bringing my 500 home and it just did not happen today. No excuses it was just not my day in the 500. I ended up going 5.02 and finished 3rd in my age group. I honestly think I have a lot more in the 500 and I will train even harder for this one.
There was about an hour gap between the end of the 500 and my heat of the 100. I took a long warm down after the 500 and tried getting myself in a good frame of mind for the 100. I had a good start but my first turn was not very good, but despite this I kept pushing hard and brought my second 50 home. I had hoped to go under 50 , but touched in 50.20. I think this is another race that could have been better and I think my seed time was probably a handicap. If I had been in the fastest heat I think I could have gone quicker, but I can't change what I did and this was a solid swim. My time placed me 5th in my age group.
Tomorrow is a fun day swimming off events. First up is the 100 back which I have not done since 1992 and then I have the 50 free. I will do a no breather on the 50 free and see what I can do. I have had an awesome time so far and plan on finishing the meet with some fun racing and a smile on my face.
Updated May 11th, 2013 at 06:25 PM by StewartACarroll
Nice dip with the masters team today. Since a majority of the swimmers do not seem to be interested in competition, I have changed up my strategy: I'll warm up with team, hop out of the water for a period of instruction, then join back in for the rest of the workout. Today is a drizzley kinda day, and only Kevin, Jill, and GregJS made it out. I did:
W/u: 200 Fr/200 Bk/200 IMdrill/100 FR fast/200 kick
Then got back in for:
4 x 50 on 1:00 (odds = EZ, evens = fast)
3 x 100 on 2:00 (descend: Fr = 1:14, :06, :01)
2 x 150 on 3:00 (50 EZ, 50 FAST, 50 EZ)
With lack of numbers, we just talked a bit about OW sighting in place of some paceline swimming. Then I finished off with:
8 x 75 on 1:15 (25 kick/25 FAST/25 pull with buoy)
-1-4 = FR
-5-8 = IMO
150 EZ and out
(Masters/Rec/2600 yds/60 min)
Planning to have a "potluck" after practice in two weeks with some snack food. Our focus will be on incorporating OW training and preparation, as a majority of our swimmers are triathletes. It gets even tougher to attract people to the pool when the weather turns nice, so hopefully this focus should help remind folks we are still in the water.
Was able to watch some more swimming on the live stream - a great 500 heat as well as Fort teen hammering the 100 breast. It is such a great tool to have in order to stay involved with the action in Indy.
Also, I would like to wish all you ladies out there a Happy Mother's Day tomorrow. Even if you don't have any kids, the example and guidance that you provide to those around you is a great support. Thank you
Updated May 11th, 2013 at 05:44 PM by rxleakem
New lighting, a cold pool at 83, cold for them. 2 hours of excellence.
On my 3rd round of free I kept a comfortable pace and worked the underwater pull which was much stronger.
500 free kick w/zoomers
3 times thru
5x100@1:30 free descending w/paddles & bouy
200 back EZ
Round 1 went 1:23,1:22,1:21,1:19,1:17
Round 2 went 1:24,1:23,1:20,1:17,1:17
Round 3 went 1:20,1:19,1:18,1:17,1:17
4x100 back kick w/zoomers #1 fashion model #2 partial recovery #3 arms perpendicular #4 streamline
8x25@:45 fly scull w/monofin
200 1 arm fly alt rt arm/lt arm w/monofin
8x25@:45 fly 6 kicks then stroke w/monofin
200 fly kick w/monofin
8x25@:45 fly w/monofin
500 alt by 100 free/back
Total 5000 yards
I decided last night during/after the forumite dinner that I was going to swim today's events "cold turkey". What that means is basically ZERO warmup/ZERO cooldown. I broke that rule by doing a 100 cooldown after my 500, but that was it. A total of 700 GTD yards for the day. And I don't regret my decision at all. It worked out fine, and honestly I don't believe I would've been any faster in the 500 even with a warmup.
Here it is:
500 Free - 8th Place - I posted my splits, along with Jorge, who was right next to me in the heat. He was coming back at me slowly during the race, and around the 400 I really noticed him coming!! Went to the legs like my coach always says, and that is was pulled me through! Without my legs, I would've lost this race. Thank you Coach John!!
While it looks like I added time, I didn't. It was a masters best time by over 2 seconds from when I wore a full-leg tech suit back when I was 32 years old. So this is by far my master's best time. I held very consistent, and definitely hit the afterburners at the end.
8 Adams, James 35 HMS 5:05.00 5:10.30
27.42 58.01 (30.59)
1:29.51 (31.50) 2:01.38 (31.87)
2:33.06 (31.68) 3:04.93 (31.87)
3:36.88 (31.95) 4:08.59 (31.71)
4:40.53 (31.94) 5:10.30 (29.77)
9 Albino, Jorge 38 SYSM 5:02.00 5:10.72
27.73 58.74 (31.01)
1:30.97 (32.23) 2:03.23 (32.26)
2:35.63 (32.40) 3:07.80 (32.17)
3:38.78 (30.98) 4:10.00 (31.22)
4:40.99 (30.99) 5:10.72 (29.73)
100 Free - 28th Place - this was my sixth event choice, or "filler material" for the meet. I knew my flight outta here was at 3:00pm, and just signed up for the first event of the day regardless of what it was...thankfully it wasn't the 50 Breast!
28 Adams, James 35 HMS 52.49 52.72
25.08 52.72 (27.64)
It is what it is. The 100 isn't exactly my style anymore, but I gave it all I had. Felt more like flailing in the water vs. that EZ swim that I remember back in college. Oh well, back home soon, and back to hardcore training again with the kiddos at Velocity Swimming. LCM season is upon us, even though I won't be in a LCM pool till June, right when our opening of the season LCM meet is.
It was great seeing and meeting all the forum folks this year at Nationals as well. Good luck to everyone, and thank you all for your support!
LCM@FGCU Aquatic Center
Air temp 75, Water temp 77
Sunny, humidity at 72%
200 FR as 2(50RA,50LA)
400 FR as CU
200 FR as DPS, SPL-26-28
200 FR w/agility paddles-tube-buoy
4x50 FR on 1:15 *34s
6x100 FR on 2:00
*1:18, 1:17, 1:17, 1:16, 1:16, 1:16, 1:00 rest, right into
5x100 FR on 2:15
*1:15, 1:15, 1:14, 1:14, 1:14, 2:00 rest, right into
4x100 FR on 2:30
*1:10, 1:10, 1:09, 1:08
---200 DK/bk w/fins
---200 BK Swim
---Warm shower 5 min
4x300 FR on 5:00 w/agility paddles-tube-buoy
*4:00, 3:58, 3:58, 3:56
---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
---Warm shower 5 min
3(4x50 FR on 1:20, 1:00 rest) w/agility paddles-fins
---Warm shower 5 min
1200 FR as 100 smooth/100 strong/100 DPS as SPL 24-26
This workout was supposed to be of more quality swimming, but was actually about making a hard effort to swim average to slow and felt ugly like early season LCM, from the warmup to the warm down, including that I was cold in the water the entire time. No kicking power, no arm strength, 1:18 felt like 1:15, and only with supreme effort I could barely do the 1:10/100s and 29/50s etc.
I have been furiously working on an editing project re-write each afternoon and evenings, so I did not have effort & time to post workouts this week. They were about 5-6K with focus on 800 Meter target race 1:18/100 pace in 200s-300s-400s, other than on Wednesday when Patrick-pwb was here.
While working at my desk, I have the Indy Nationals streaming video on a third monitor, and was able to see many of the forumites swim (and doing so well). I really hope to participate in a USMS National Championship myself in the future.