Had the whole pool to myself the first hour. Got to love that. It was a little on the warm side 83-84ish. Had a great free set, almost back to my old speed. 500 free 500 free kick w/zoomers 10x100@1:30 free w/paddles & bouy Went 1:23,1:23,1:23,1:22,1:21,1:21,1:20,1:18,1:18,1:17 8x25@:05ri fly scull drill w/snorkel & monofin 8x25@:45 shooters w/monofin 200 1 arm fly alt rt/lt w/monofin 200 dolphin kick on back w/monofin 8x25@:45 fly w/monofin 500 free kick w/zoomers 500 free EZ Total 4000 yards
Swam at Hsv Nat w/ Dave. Lots of rain overnight but fortunately no thunder/lightning. There is a triathlon in Guntersville this morning so most of the triathletes weren't there. I imagine it will be pretty miserable conditions for a triathlon today but judging by attendance at the pool, most are sticking with it. I felt better today but didn't push too hard. LCM 500 Warm up 400 IM (50 kick/50 swim) 4 x 50 - 1:10 IM order 400 drill down/swim back 4 x 50 - 1:05 IM Order 3 x 200 Free - 3:10 (2:55, 2:50, 2:50) 1 x 200 Kick w/ fins 3 x 200 IM - 4:00 (3:25, 3:20, 3:15) 1 x 200 Kick w/ fins 300 Free - 4:30 (4:25) 200 Free - 3:00 (2:55) 100 Free - 1:30 (1:27) :30 rest 200 Pull - 3:00 (2:40) 6 x 50 Free - 1:00 (:45->:38) 200 Cool down (4600M total)
Started out swimming with Keith. Got him to do a "M" set. Then he got me to do some fly - hadn't swam any fly since Feb. Pretty good workout and then I timed a 100 Free and 100 BAck at the end. 5x100 on 1:30 A "M" set - Free, :45 per 50 50-100-150-200-150-100-50-100-150-200-150-100-50 100 Back 5x50 Fly/Free on 1:00 5x50 Breast/Free on 1:00 A "DUD" set (down-up-down) - Back w/paddles, :45 per 50 200-150-100-50-100-150-200-150-100-50 200 Kick 5x100 Free on 1:30 2x100 Kick 5x100 BAck w/paddles on 1:35 100 Kick 100 Free w/paddles Hard - 1:10 1 minute rest 100 Back w/paddles Hard - 1:14 5600 yards 105 minutes
I really enjoyed last night’s diving practice. It was a good night for our whole group—everyone seemed to be feeling brave and willing to go after difficult and scary things. I got to cheer on two of our more experienced divers as they did 2.5s from the 3m (forward and reverse). Meanwhile, I worked on dives that require a backwards takeoff—back dive, inward dive, and (briefly, just to make sure I could) back flip. I was really pleased to land my inwards last night head-first. It was only the second time I’ve worked on this skill, and the first was nearly two months ago, and involved hitting the water face-first far too often. I was worried I would regress back to that, but my body seemed to remember the skill. I did these off the 3m as well as the 1m, which was a first. Back flips off the 1m were a new skill as well, and were pretty easy to land. Now that I’m gaining some confidence that I can actually do these things, I’ll be able to focus more on making my form better. Right now my biggest problem is still with the take-off—I tend to be falling backwards as I jump off the board, which has me landing far far away—not a good thing. I have been feeling so much better the last couple of days. Tuesday’s visit to my doc resulted in a second round of antibiotics to treat what seems to be a sinus infection (which explains why the diving felt so bad last week). The coughing and asthma is now not a problem except when I exercise hard aerobically, so I’m still holding off that for the time being. I’m eager to get back to my regular activity—I’m well into week 4 of this asthma/illness deal—but I’m also ready to be cautious about pushing too hard, and finally put this whole episode behind me. My next event is the 2 Bridges 5K swim in the Hudson on June 1. I visited the wonderful Hudson River Museum today with a couple of friends, and seeing the exhibits there and being near the river for much of the day made me more excited about being part of that event. I’m not stressed—yet—about feeling underprepared for it. I figure I’ll bring whatever level of fitness I have by then to the swim, and whatever that turns out to be, I’ll end up having fun, seeing friends, and spending a beautiful day on the water. Right now I feel very glad not to have any longer events on the horizon.
Swam w/ Dave, Dave and Danny. Felt awful after practice. Not sure if I have something or just got dehydrated. Hope it is just a bit of dehydration. SCY 700 Warm up 4 Rounds of: * 3 x 75 - 1:10 Convert 25 fly/50 free -> 75 fly 100 Easy 4 x 75 free - 1:10 4 x 75 free - 1:05 4 x 75 free - 1:00 3 x 75 pull - 1:10, 1 x 100 pull - 1:10 (made 1:05) 3 x 75 pull - 1:05, 1 x 100 pull - 1:05 (made 1:03) 3 x 75 pull - 1:00, 1 x 100 pull - 1:00 (made 1:02) Kind of underestimated the amount of recovery I would get on the 3 x 75 pulls. After this I was hurting pretty bad but pressed on. 3 x 100 free - 1:25 2 x 100 free - 1:20 1 x 100 free - 1:15 16 x 25 - :30 odds easy free, evens hard stroke, IM order 4 rounds of: * 3 x 75 - 1:10 convert 75 free -> 25 free/50 kick; last round convert 25 kick/50 free -> 75 kick 200 Cool down (5700 Total)
I felt pretty crappy this morning. Just no umphh. Warmup 400 free with snorkel 6x50 alternating catchup and finger drag drill on 45 6x100 kick with fins on 1.40 easy Main set 3x500 #1 pull, #2 swim breathing every 5, #3 6beat kick on 6mins 2x(2x50 with fins AFAP on 35, 2x25 underwater with fins, 2x50 back AFAP) 100 easy Warm down 6x100 on 1.25 DPS Total 4000 500's I held between 5.30 and 5.40. It did not hurt but again no feel for the water and just no go. The fast 50s were ok and I went 23,24 on the free on both sets and 27,28 on the backstroke 50s. My back felt pretty good.
We all showed up expecting the usual Friday Long Course but it was set up for Short Course. After I got over my disappointment I had to change my workout. 500 free 500 free kick w/zoomers 10x200@3:00 free w/paddles & bouy descend 1-10 went 2:52, 2:51, 2:50, 2:49, 2:46, 2:46, 2:42, 2:42, 2:39, 2:36 500 free kick w/zoomers 500 free EZ & slow total 4000 yards
Let the serious drop in yardage begin! Warmup: 600 (25 Free, 25 Long Axis Alternator*, 25 Back, 25 Long Axis Alternator) (600/600) *Long Axis Alternator is 4 stroke Back, then roll into 3 strokes Free, then roll into 4 Back, etc. Works better in LCM cause you run out of pool space after a little bit in SCY. Kick Set: 4 Rounds of 200 @ 3:00100 @ 1:2050 @ 1:00 I ended up starting with a 100 Kick on the first one, but was bobbing around like a cork with all the swimmers in the lanes, 6-8 per!!!, so I switched to EZ Free swimming. Did a 100 EZ @ 3:00, 50 EZ @ 1:20, 50 EZ @ 1:00 (800/1400) 12 x 75 IM no Free @ 1:30 I did Odds 75 IMEvens 25 Free, then get out of the way.Basically it was a 100 IM @ 3:00, broken at the 75 for about :35 seconds. (600/2000) 12 x 50 @ 1:15 3 of each stroke1 EZ, 1 Build, 1 FASTFelt really good on these, especially the Fly and Free. Breast was feeling good as well. Back is only used for the cooldown after the Fly in the 400 IM!! <--PWB will like that one (600/2600) 100 EZ (100/2700) To the Blocks: 12 x 25 Sprints from a dive @ coach's sendoff 3 of each stroke, IM OrderJohn set us up in heats organized by speed, so I was set with the fastest two boys of the groupWe had enough rest, kinda. I was huffing and puffing but did fine.I blasted the Flys, felt great.Blasted the starts and SDKs of the Back, then cruised into a floating finish.Same for the Breast, worked the pullout, 1 stroke, then cruised. 4 strokes per length.BLASTO on the Frees. Coach John was asking the older boys why James was beating them. "cause he's tapering..." "That's not an excuse" replied John. (300/3000) 300 EZ and out -------------------------------- 3300 Yards This was an EZish workout even if I'd done the whole thing as written. I just had a yardage "goal" to not exceed today, and stayed below that. Plus I had fun sprinting.
I got to the pool late tonight and had to rush to get a decent swim in. The weather in Dallas dropped from a very pleasant 80+F to 40+F overnight. This time of the year can be so unpredictable! To make matters worse it rained and despite needing the rain it makes the commute crazy. Anyhow I did not stress out and grabbed a quick dinner and headed to the pool. At the pool a lot of people(many I did not even know) seemed to know I had nationals next week and there were a lot of well wishers. On one had it was a little concerning that I did not know these people, but they new me(I guess the old man who swims quite quickly in the pool makes me stand out in the public lanes) and on the other hand it was quite flattering. Warm up 6x200 alternating free and IM on 2.45 Main set 3x(2x100 on 1.20 80% effort, 200 kick on 3.30) 4x(4x25 underwater, 2x50 on 35 holding 30, 2x75 back on 1.10) Warm down 200 easy Total 4000 My second tighter competition suit arrived today. The Speedo Fastskin3 size SR4 was tight, but will be great next week. I am quite shaggy hair wise and need a hair cut. I am really looking forward to next week to get my hair clipped and shave down for some fast racing.
Swim/SCY/Solo: Warm up: 400 various 4 x 50 fly drills @ 1:10 4 x (25 scull + 25 free) w/agility paddles @ 1:10 8 x 25 back shooters w/fins @ :40 50 EZ 4 x (25 free w/slow arms & fast feet + 25 EZ DAB) 50 EZ Main sets: 6 x 25 burst + cruise 75 EZ 2 x (25 back from the blocks @ 100 pace + 75 EZ) -- 14 lows 75 EZ 10 x 25 odds = up tempo free w/fins evens = EZ 50 EZ 100 scull Total: 2200 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Did a slightly modified version of taper workout #4 from the HIT forum: http://forums.usms.org/showthread.ph...Non-Taper-Sets I've been tapering 5 days now and my legs are definitely still tired. But it's almost time to do virtually nothing. :-) The depth on my backstroke starts is still sort of inconsistent. But I had a really deep one when I went 27.2 last weekend, so I won't fret over it. In fact, I think I will be pretty laid back about the 50 fly and 50 back at Nationals bc I posted such fast times (for me) at Zones. If I don't go any faster, no worries! The two events I'm most focused on are 100 back and 50 free. I wish they weren't the last day ... Ah well. Who is up for a forum dinner on Friday night: Here is a possible restaurant: http://www.palomino.com/
Swam w/ Roger and Dave. Lifeguards showed up late so the workout was somewhat shorter than usual today. SCY 450 Warm up 4 x 100 - 1:30 Convert Free->IM 200 Kick - 3:30 (I did half br, half IM) 2 x 100 Pull - 1:10 50 Easy 4 x 100 - 1:25 Convert Free->IM 200 Kick - 3:30 (I did half br, half IM) 2 x 100 Pull - 1:10 50 Easy 4 x 100 - 1:20 Convert Free->IM (Made IM on 1:17) 200 Kick - 3:30 (all br) 2 x 100 Pull - 1:10 25 Easy 1500 Relay - I think we made 14:35. There were just 3 of us so we each did 500 yards. 25 Easy and out (3500 Total)
Somewhat sore today and just not rested. Still managed a decent amount of quality drill work on fly. 500 free 500 free kick w/zoomers 200 fly scull drill w/snorkle & zoomers 200 fly torque drill w/snorkle & paddles 8x25@:45 fly w/paddles & zoomers by #4 I had my rythm back 200 1 arm fly alt rt arm/lt arm 8x25@:45 fly 200 free kick w/zoomers 5x100@1:30 free w/paddles & bouy perfect pull but easy pace held 1:22's 100 free 100 back 100 free 200 free w/snorkle EZ Total 3200 yards
Yesterday I took my kids down to the riverfront park to go to the annual Apple Blossom carnival that comes to town every spring. Rides and rides and rides. My son is now big enough to go on the "big kid" rides with his big sister, so they had a blast. Though little 3 year old was in a tissy the whole time 'cause she couldn't do the big rides. But she had fun on the little ones, which were "way too boring" to quote my son. Friday night will be the annual "Classy Chassis" parade, where all the old cars, muscle cars, unique cars, and more come out to cruise down the main street in East Wenatchee. It's the best of the 3 parades here in my opinion over the 2 week period. So there will be no swimming Friday, Saturday, Sunday around here, but it's taper time anyway. I've still got one more lighter swim tomorrow, and then a couple splash n' dashes on Mon/Tues. next week. Warmup: 600 (25 Free/25 V-Sit scull) (600/600) 12 x 100 Kick w/ fins 4 @ 1:25, 4 @ 1:20, 4 @ 1:15 make 'em I did 12 x 50 Flutter Kick w/ board Odds EZ/Evens Fast on those intervals. Went between :40 to :42 on the fast ones. (600/1200) Main Set: 10 x 200 Choice Stroke FAST 180+ HR @ 5:30 I did a rotation of 1 EZ, 1 Build, 1 FAST On #3 I went Free, did a 2:03 - wow! I thought, and not even breathing too hard On #6 I went Free again, did a 2:02 On #9 I went IM, did a 2:19, which is my best ever practice time Not bad times considering we had 5 people in the lanes, and the 13 year old girls were doing oddball (non-Free) strokes most of the time, so lapping was not fun. 200 EZ (2200/3400) 500 Free Pull Stretch out (500/3900) 16 x 25 Fast, IM Order 4 each stroke @ 1:00 I did desc. by 25s on each stroke (400/4300) 200 EZ and out --------------------------- 4500 Yards In other good news, I'll be on overtime at work near the end of my day tomorrow (Thursday), and still have 10 hours+ each on Friday and Saturday.
The water was finally cooler today and felt good during the swim. Peter, Dave, Dave and Danny were there, but I swam on my own and had a pretty good workout. Ray came in lete and was out almost before I knew he was there. Did an extended "W" and ladder. Then at the end, swam two hard 200's with paddles - faster than I ever had in practice before. The back was faster than my race pace in Feb. and the free was just a little slower. Not bad after a 3 mile workout. 3x100 on 1:40 Extended W - Free - 1:30 per 100 300-200-100-50-100-200-300-200-100-50-100-200-300-200-100-50 200 Kick Ladder - Back w/Paddles - 1:30 per 100 50-100-15-200-200-150-100-50 200 Kick 6x100 Free/Back on 1:40 10x50 Back/Free w/paddles on :45 100 Kick 200 Back w/paddles Hard - 2:34 85 second rest 200 Free w/paddles Hard - 2:26 5850 yards 105 minutes
LCM@FGCU Aquatic Center Air temp 78, Water temp 78 Storm clouds, 80% chance of thunderstorms, humidity at 96% Warm Up Dryland bands 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 *33s *Set 1* 4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast *1:20, 1:18, 1:15, 1:12, 1:11 *1:22, 1:17, 1:14, 1:12, 1:10 *1:19, 1:16, 1:13, 1:09, 1:08 *1:18, 1:15, 1:12, 1:09, 1:07 ---200 BK ---400 FR w/snorkel-agility paddles-fins *Set 2* 5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins *31-31-30-30-31-30 *32-31-30-30-30-29 *31-30-29-30-31-29 *31-30-30-30-30-30 *31-31-30-30-29-29 ---100BK 6x50 FR on 1:15 *33-32-31-31-31-30 Warm Down 1200 FR w/agility paddles-buoy-tube Dryland bands Comments This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience. All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
Did "workout" #3 from the HIT forum: 600 various 4 x 50 scull @ 1:15 5 x 50 EZ backstroke @ 1:00 5 x (25 shooter + 25 EZ) @ 1:15 5 x EZ free @ 1:00 Total: 1550 ~~~~~~~~~~~~~~~~~~~~~~ I think I have only a couple days left of tapering in me before I start getting really antsy. I really hate the last week of taper. And it's already time to register for the next meet -- LCM Zones in Richmond Jun 22-23. http://www.usms.org/comp/event.php?M...0130622CZChmpL. I need to work on some arm endurance for that meet.
Swam w/ Dave, Dave and Danny. Felt cruddy last night and skipped dinner. Expected a bad day at the pool but it wasn't too terrible. My back does hurt though. I played a little GK w/ my U19 team last night but I didn't think I pushed all that hard. Must have tweaked something the wrong way. It didn't bother me in the pool but it sure does when I walk. SCY 800 Warm up 8 x 50 - :45, descend to 1000 pace Rest 800 Timed - 10:00, Open turns @ 200s (2:28, 4:53, 7:20, 9:42) 8 x 25 - :40, odds catch-up, evens stroke 400 kick, odd 50s IM Order, even 50s choice 850 Timed pull - 10:00, Open turns @ 200s (2:12, 4:32, 6:50, 9:05) Missed the time at the final 50. Tried to hold 2:15s but got sloppy on some turns and went out way too fast on the first one. 1:00 Rest 8 x 25 - :40, odds catch-up, evens stroke 400 kick, odd 50s IM Order, even 50s choice 200 Timed IM Kick - 3:18 <- might be a personal best for me 12 x 50 - 1:00 IM Order 1:00 Rest 100 IM Timed - 1:13.5 200 Cool down (5550 Total)
Today I felt sluggish. Taper blues as my coach called it set in. My times were ok but I just felt slow. After practice we discussed the last week of my taper and what he was looking for from me. I felt pretty pumped up after the discussion and can't wait for next week. Warm up 1000 swim with snorkel Main set 3x500 on 6 mins, #1 6 beat kicking, #2 pull with paddles breathing every 5, #3 even splits at 85-90% effort 100 easy 6x100 kick with fins on 1.20 12x100 descending 100s by 25 on 1.25 holding 1.03-1.05 pace Warm down 200 swim with snorkel perfect stroke Total 4600yds I went pretty easy on the first and second 500s and went about 5.30 pace. The last one I had trouble hitting my turns right and ended up too close on quite a few which definately slowed me down. I went 5.14 and felt pretty bad. Not tired bad just no umphh. I felt much better on the 12x100s and built to about 85% and held 1.03s on all of them. Despite the feeling of no umphh the taper is coming along nicely and I will be ready to race next week. I tried my race suit on yesterday and it's a little loose(i can still wear it but it went on way too easy) so I ordered yet another competition suit. This time I made sure I went with a tight suit and ordered a speedo fastskin3 size 28(sr4). I believe my Nike Hydra will be fine to race in and in some ways it's nice to have two suits since I have two races on Saturday and Sunday and wearing a dry suit can't hurt. I suspect those going to Indy are like me and getting excited!
Updated May 1st, 2013 at 09:25 AM by StewartACarroll
I don't know where this came from but it is refreshing to actually feel somewhat fast today. 500 free 500 free kick w/zoomers 10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:21, 1:21 very fast for not having my red Tyr catalist paddles 500 back kick drills w/zoomers as 100 streamline, 100 fashion model, 100 arms perpendicular, 100 partial recovery, 100 streamline 10x50@1:00 back held :50's 300 free w/snorkle 200 free EZ Total 3500 Yards
Today is Dave B's birthday. Bought a cake last night and took it to the pool this morning. He brought some donuts and when Dave, Dave, and Peter finished swimming we partook - a little. The y left and I got back in and swam 700 yards - but not very hard. Started out swimming with Keith. Did his sets until the 5 x100's - he did them on 1:45 and I wanted to push alittle more so I did them on 1:20. After that I was on my own. 6x100 on 1:30 100 Back 50 Breast 1000 Free (14:25 - a comfortable swim - I need to do more and push my pace) 100 Back 50 Breast 5x200 Free (2:38, 2:40, 2:42, 2:40, 2:39) 100 Back 50 Free 5x100 Free w/paddles on 1:20 2x100 Kick 4x200 Back w/paddles on 3:00 100 Kick Cake break 5x50 Free on :50 5x50 back on :50 100 Kick 100 Free 5350 yards 95 minutes
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