At 1:00 AM this morning, I decided my meet was done. I couldn't sleep because I could only minimize pain. It just hurt no matter what position I was in. It was about time for more ibuprofen so I took it and tried my best to get comfortable. I did sleep because sometime around 4:30 Dave sneaked out of the room to head to Starbucks. I had planned to catch him on the way out so I could ride along and apply some heat to my back from the heated seats in his car. Woke up at 6:00 AM about the time he was getting back in. Everything was painful. Getting out of bed, putting clothes on, going to be bathroom... it all hurt.
About 7:00 Roger came to the room and we discussed the situation. I've gone to practice Monday mornings before after hurting my back playing soccer. However, that didn't involve swimming @ meet speeds and diving into the pool. And I've never tried swimming with this much pain before. We decided it would be taken one step at a time. First, I'd see if I could get into a racing suit. Then, I'd test things out. Light swimming, followed by some easy flip turns and then hard swimming. I planned to start the 500 from the wall for fear I'd hurt my back worse. They had a physical therapist and a massage table available. I was going to give that a try. Finally, I'd take my next dose of Ibuprofen at 9:00 AM about 40 minutes before the 500 start. If it wasn't meant to happen, I'd just scratch races until I felt I was ready. Roger led a prayer for my healing. At this point, I felt like I needed a miracle just to get into my suit.
We got to the pool at about 8:30. The heated seats in Dave's car did feel great but getting out of his car didn't. We got our stuff settled in and I went to the locker room for my first test: the swim suit. I got it on surprisingly easily even though I was very ginger about my movements. I jumped into the pool and it felt amazing. All the weight was off my back and the pain just washed away. Took a few strokes and everything was working. Did some easy laps w/ flip turns and absolutely no pain. Did some breaststroke and no pain. Did some strokes of fly and... ok that hurt a little. But I only had 50 fly left and that was at the end of the day. After 1000 yards or so, I got the courage up to go off the blocks once they opened up a lane. I was unable to start like I normally do but I could reach down and grab the block in something that resembled a track start. I pushed off, hit the water perfect and had a smooth entry with no pain. Great! I was already doing things I hadn't planned on doing. I got out of the pool and the pain was back... but not as bad as it was earlier. Took my ibuprofen and headed over to Roger's Christian devotional. Got more prayers from my back. After that, I headed over to the physical therapist. That was 10 minutes I was not wanting to end. Back still hurt but at least I was more relaxed. Back in the pool for some speed tests. I was a bit slower than I wanted to be. Did a couple 50s @ 500 pace and a 100 @ 500 pace. The 100 was a 1:08-1:09. I was looking for 1:07. Did some more easy stuff and got ready to race.
Seed time: 5:37.54
Meet time: 5:39.09
Splits: 1:06.52, 1:08.78, 1:08.65, 1:08.79, 1:06.35
Start was good even with my awkward stance. It didn't take long for the swimmers around me to start pulling away. I wanted to go with them badly but at this point finishing was a victory in itself. For the first time today, my arms hurt worse than my back. It was a good feeling. I got out of the pool and suddenly felt 100% better. Did a couple hundred cool down and got ready for 200 Br.
Seed time: 2:34.13
Meet time: 2:34.24
Splits: 35.59, 39.62, 39.45, 39.58
This start was much better and I was flexible enough to do a normal track start. I might have chased a faster swimmer in the lane next to me a bit too much on the first 50 but held a consistent pace throughout. I really didn't think about it too much. I was still hoping to just finish. Holding my time from last year was a bonus as far as I was concerned. No cool down or warm up for 200 back.
At this point, I had 200 back and 200 IM left. I knew I could finish the day since the backstroke start would have little risk of injury. I could gut out the 200 IM if something went wrong and I hurt my back again on that dive. It was all downhill and I was determined to finish this meet.
Seed time: 3:00
Meet time: 2:41.39
Splits: 40.44, 40.52, 41.01, 39.42
Turned out that ekw was in my heat, two lanes over. My plans to cruise this event were suddenly cut short. This was the swimming equivalent to challenging people to drag races in a stock ford pinto but I was going to try. I didn't do too bad but Ellen beat me anyway. Next year! Even worse, I lost by a second to the person closest to me in the high point trophy race. And he and I both were in the 200 IM. I didn't know the exact point difference but I knew it would be really close if I didn't win the 200 IM. He was seeded 5 seconds ahead of me and one heat after mine. I decide that if I was going to lose, I'd make sure he had to do a lot better than his seed time to beat me. Obviously, I was feeling better much better as my priorities had changed from managing pain to racing for points.
Seed time: 2:35
Meet time: 2:22.58!
Splits: 31.06, 40.87, 38.48, 32.17
Great finish for the weekend! It was fast enough by about 12 seconds for high point. I thought I had a 2:25 in me but didn't think 2:22 was possible. Took an easy 200 IM cool down.
So, I finished the brute squad meet. 1650, 200 fly, 200 free, 400 IM, 500 free, 200 br, 200 bk, 200 IM. It was fun despite my challenges. The one thing I missed was swimming more breaststroke events. It felt weird to watch waves of 50 and 100 br heats to pass by without me getting ready to join one. Not sure if I'll do this again but I enjoyed every race. I had the strength to compete in them and recovered sufficiently to get ready for the next.
As usual, the meet was well run. AMS always puts on a top-notch even in a really fast pool. Great to meet all the forumites that were at the meet. Seeing all of you and your achievements despite your own struggles was awesome. Thanks to my teammates that encouraged and prayed for me throughout the weekend. I couldn't find a better team. Look forward to next year!
Updated February 17th, 2013 at 10:32 PM by pmccoy
I took off this morning around 5:15am for my trip over the mountains to the west side of the state again. I checked the pass report and viewed the Dept. of Transportations webcams for the mountain passes, and everything looked okay and good to go, so I didn't bother much in my vehicle selection. I took my normal '83 Toyota pickup (100% 2007 rebuild by me) that I drive on a daily basis, figuring it would be no problem. Well, I got to the base of the mountain pass, and the pass report sign was flashing so I tuned in on the radio to find that my pass was Traction Tires Required.
Great!! "Too late" to turn back and get my wife's car, that would put me over 1 1/2 hours off my schedule and would've made for issues, so I just forged on with plans to take it easy if needed. Well, the snow got heavier and heavier, not really a lot on the roadway yet, but I knew the west side of the slope would get thicker...this is also the downhill side for the direction I was traveling.
Well, I was going slow and easy, and on the downhill had a left turn coming ahead. My foot barely touched the brake pedal, and WHHHHEEEEEEEE!!!!!! I was skiing! In my truck!! Fortunately swimmers are the only ones up this early on a Sunday morning (and quite a few insane skiers), so I had the whole highway to manuever my truck around to get it under control. No problems, other than raising my heartrate to the EN3 level really quickly!!
I'm sure I left those tracks in the snow of a spinning, sliding vehicle that we've all seen before and wondered how it ended up.
Good news is that I made it down okay, swam the meet, and the return trip home at 1:00 in the afternoon was without incident. No snow at all on the roadway in fact!
Started off with a nice stretched out 1000ish worth of Freestyle, with a few lengths of Fly drill mixed in near the end. One pace 50 Free, which I did a :30. Zero diving, just a little stretch out in the hot showers.
I hadn't done much fly at all this past week, let alone the past month since I began having shoulder soreness a while back. But I never really did a lot of fly in practice to begin with, so I figured I'd be okay.
200 Fly - 2:07.50 - New LMSC Record 35-39
27.75 / 32.09 (59.84)
32.98 / 34.68 <--- UGH!! at the 175, and That Guy was coming, but thankfully it was SCY, not SCM
I looked back at my swim results database, and this is actually my 4th fastest 200 Fly for me, with my fastest being a 2:06.30. I was on track to better that today, till somebody was throwing pianos in the pool. I got hit with a small one, but a few other big ones hit too!
200 IM - 2:11.14
27.57 / 34.76 / 39.37 / 29.44
My fastest time in over 2 years. I know I can improve on this race all around. I was really only happy with the final split.
7 heats of 50 Fly rest, then...
50 Fly - 26.23
Right on par with where I've been when I swim this event...the one 50 I don't mind swimming. I almost kissed the wall on the turn taking a short stroke and almost regretted it.
Afterward, I did a 300+ straight swim at a quick pace during the 10 minute break. I was probably going around 1:10-12 per 100 during it. My body needed to get a little jump start to it for the last couple events, rather than just having some EZ swimming in the 14 yard long cooldown area.
100 Fly - 57.77
27.03 / 30.74
I would've like to go faster, but you can't have everything all the time. At least my kick respond to my brain's command on the final 25, so I could drive through the waves of the leader next to me who went a :53
200 Free - 1:55.81
26.75 / 30.03
30.12 / 28.91
I was happy with this race, and it was the fastest 200 Free I'd done in years too! I need to be able to bring down the middle two 50s into the :28 range as well, but that will come later in the season. My kicking training is what brought me home on this race.
I am so incredibly tired from this workout that I almost couldn't blog. I texted this workout to Scotty a couple of days ago and he wrote back "You're nuts." Sounded great around Thursday; this morning as I was getting ready... well, not so much so. It's like seeing a mountain in the far distance and saying, "yeah, that would be cool to climb." The closer you get to it, the larger it looms before you. I decided just to focus on getting through the warm-up, then the first set, etc.
Here's how it went:
8 x 50 on 1:00
5 x 200 free on 3:30 (3:05-3:08)
400 IM on 8:00 (7:24)
5 x 200 on 4:00/3:30*
400 IM on 8:00 (7:40?)
5 x 200 on 4:30/3:30**
400 IM on 8:00 (7:30)
5 x 200 on 3:30/4:00***
400 IM on 8:00 (7:4?)
5 x 200 free on 3:30 (3:18-3:24)
2 x 50 fly on :10 rest
2 x 50 back on :10 rest
2 x 50 breast on 1:05
2 x 50 free on :05 rest
2 x 50 free EZ
*Swam back, free, back, free, back--backs in 3:45-3:48; frees, 3:10s
**Swam breast, free, breast, free, breast--breast in the 3:50-4:00 range; frees in 3:17
***Swam free, back, free, back, free--backs were around 3:50, the frees at 3:17-3:21
I knew I wasn't going to make it through the last 400 IM, so I swam it as a broken 400 IM, or 8 x 50 in 400 IM order, however you want to look at it.
What can I say? It was slow, but I was happy just to have survived it... the goal of the day was to build endurance in all strokes. I did 4 and 1/4 miles; 500 yards of fly, 1100 yards of breast, 1500 yards of back, 4400 free.
200 Fr/200 Bk/200 IM drill w/u
"Build a 200 IM:" 5 x 200 on 2:50
- 1-4: 50 stroke fast IMO into 150 DPS Fr
- 50 EZ
- #5: Fast 200 IM (went 2:30)
150 loosen and out
(Solo/Rec/1800 yds/30 min)
I coached the team this morning and was able to get back this evening for a quick swim. That fast IM is a good time first me, which is encouraging. Watching some British comedies tonight with food from the chippy in our town.
Events for today:
Warmed up for the 1650:
4 rounds of:
* 25 no breath - :40
* 50 free @ 1650 pace - 1:00
3 x 100 free @ 1650 pace - 2:00
Couple forumites are here: ekw, Elaine, swimosaur... probably a couple more.
Swam at the Y this morning. The little old lady hunched over and could barely stand up was there. She fell in the pool and after about 200 yards her swimming and flip turns started looking more normal.
Yes that is me on a bad back day.
500 free Ez
500 free kick w/zoomers
200 fly scull drill w/zoomers & snorkel
200 1 arm fly alt rt/lt w/zoomers
200 dolphin kick on back w/zoomers
8x25 torque drill w/paddles & bouy
200 fly for time went 3:27
500 free pull w/paddles, bouy & snorkel
500 free kick w/zoomers moderate pace
Total 3200 total
Updated February 16th, 2013 at 05:23 PM by Donna
As I blogged yesterday the pool is hosting a small college division swim champs this weekend and as such many of the normal training sessions have been canceled. I was asked yesterday if I wanted to join the high school swimmers at there morning practice. I was the oldest by at least 25 years which really brought home how old I am and how young the kids I swam with are. There were a couple of really quick middle distance boys swimming and it was fun training with them and I was proud I held my own.
500 swim with snorkel
400 Reverse IM swum drill, swim by 50
200 swum as 4x50 free 25 easy, 25 fast
100 swum as 4x25 fast 12.5
5x(100 with flippers on 1.10 90% effort, 75 with flippers on 55 90%, 50 with flippers on 35 90%, 25 with flippers on 20 90%, 250 pull on 3mins)
400 IM drill/swim by 25, 10 seconds rest
300 IM fast in and out of the flags
200 IM fast with 10 seconds rest
100 IM fast broken at 25 with 10 seconds rest
500 free with snorkel
The main set was hard but once I got going in set 2 I felt pretty good. I held 54s on the 100s. I was holding 2.40 on the 250s.
Not feeling very creative so I decided to borrow one of the workouts from the Stroke and IM workout forums. I used most of it and made a few minor changes. Thanks Laurie!
200 free drill/free swim by 25
200 IM drill/swim by 25
4 x 50 IMO build R/15
700 alternate 100 free/100 back R/30
4 x 150 alt. 25 stroke kick/50 free R/20
500 alt. 100IM/100 stroke R/20
4 x 100 stroke R/15 (odds bk, evens br)
4 x 75 (25 stroke/50 free) R/10
masters minute or two
4 x 25 IMO sprint @ 45
I swam about 4500 on Wed but other than that I have not been in the pool at all this week for various reasons. It felt good to be back and this one went by quickly. Didn't push any of the main set and just focused on form and turns.
Swam 1250 yards yesterday. Got down to Auburn at a decent time last night and got a fairly good rest. Just biding time now until 10:00 check-in and the 1650 around 11:15 - 11:30. Just a mental game right now - got to trust my training and just swim! Thanks for the support and comments!!!
This workout was basically "The Calm Before The 200 Fly Storm" which is coming up in Kirkland on Sunday morning. Besides my 200 Fly at Mesa Nationals, I believe this is going to be the fastest, most competitive 200 Fly heat I've ever done in a masters meet setting:
Event 4 Mixed 200 Yard Butterfly
Heat 2 of 2:
1 Lautman, Scott M60 Blue Wave Aquatics 2:17.17
2 Yung, Cejih M27 Lake Washington 2:06.00
3 Chapman, Chris M25 Lake Washington 1:56.52
4 Adams, James M35 Hydropower Masters 2:05.35
5 Guy, That M39 Gold's Eastside 2:07.30
6 Rogers, Randy M54 Bainbridge Aquatics 2:26.51
It should be a very good race across the pool, and I hopefully don't get "dropped" from the pack.
Scott recently set the Masters WR in the 200 SCM Fly for 60-64s.
Cejih and I duke it out for the first 100 of the 400 IM (after the first 100 he leaves me in the dust), so I can just imagine.
Chris is a top of the line sprinter, who recently did a :49 100 SCY Fly, and a 1:53ish (??) 200 SCY Fly in a USA-S meet.
James is a wanna-be swimmer.
That Guy is an insane wanna-be swimmer.
Randy is probably very excited to be in our heat.
1000 Free 50 breathe @ 3/50 breathe @ 5 - James did breathe only to the right side.
10 x 100 SDK w/ short fins @ 2:00 MAX REST (ranged from 1:10-1:17)
400 Free Pull (50 EZ/50 Fast) @ :30 rest
300 Free Pull EZ @ :30 rest
200 Free Pull FAST @ :30 rest (went 2:03)
100 Free Pull EZ
John split us up at this point, and made most of the kids do a lactate 100s set off the blocks...something like 5 x 100 @ 5:00 or so. Glad I wasn't doing that.
He had the two "masters folks" (me and a Jen, 39F) and another girl do:
4 x 300 Choice EZ @ 4:30
I did all freestyle and just stretched them out holding ~3:45s.
The younger girl got out, and then Jen and I did 3 x 200 Free Bucket Pulls @ 1:00 rest.
I hadn't really done buckets in any length more than a 25 or 50 at a time. You can't really do flip turns while pulling a bucket, so I felt like a YMCA lap swimmer on the turns but with paddles and bucket I was going ~3:20s for my 200s. I wasn't trying to rip my shoulders off, but was giving a good amount of force.
No practice for us tomorrow, as John is heading to Ellensburg to join the rest of the coaches for the Jr. Champs meet that is going on. We have 60 or so kids in the meet, and this is a prelim/final meet for all the swimmers who don't have the "A" qualifying times in our LSC. Our A Champs is coming up in 2 weeks when the rest of the team will go to that one. I have to miss it (darn).
w/u: 200 Fr/200 BK/200 IM drill
10 x 100 with snorkel, done as:
- odds = flutter kick with board on 1:50
- evens= fr on 1:20 (descended 1:14 -> 1:06)
1 x 50 EZ
1 x Noah's Ark with pull buoy and agility paddles
6 x 75 on 1:15
- 50 DPS fr into 25 Fast stroke IMO
5 x 50 Bk on :50
- 1-4 = Quarter's Strong
- 5 = Fast! (went 32 low)
200 with snorkel, dolphin dives in deep, as loosen and out
(Solo/Rec/3050 yds/60 min)
After a dentist appointment in the morning I was able to get in a good swim at lunch time. As is often the case, Friday can be an extreme as far as adult swim goes - today there was only two others in the lane the whole time I was there = bonus. After the swim, I helped out at my son's school with their school spirit carnival (before February break), then watched his final basketball game of the season. His team won in a nail-biter! Tonight Lena and I went to a dinner at a nearby church to benefit their youth group's trip to summer camp - good food, some dancing, and a photo booth!
AM and PM SCY
9x50 @ :45 D1-3 to FAST
4x25 @ :35 scull w/ buoy
300 @ 4:00 50 bld/50 FAST pull w/ buoy only
3x100 @ 1:20 D1-3 to FAST w/ paddles only
6x50 @ 1:15 25 FAST/25 EZ on power tower
4 @ 2:30 D1-4 pull w/ buoy + paddles (2:16, 2:09, 2:03, 1:57)
4 @ 2:15 D1-4 swim w/ paddles + fins (2:11, 2:03, 1:55, 1:47)
8x50 @ 1:00
4 - build FR
4 - V.S. FL
400 @ 6:00 200 FR/200 BR
5x50 @ 1:00 smooth BR
Settled in @ Auburn and headed to the pool w/ Roger, Danny, Dave and Teresa. Met our new teammate Pat. Did some light stuff mostly getting used to pool markings.
400 Warm up
2 x 50 - ??
100 @ 1650 Pace (1:09)
200 Cool down
After pushing pretty hard Monday through Wednesday, I've taken it down a notch the last couple of days (4950 SCY/130 minutes over two days). Lots of kick work, just a little bit of sprint. Yesterday was basically a warm-up followed by a long breaststroke set:
400 EZ free on 7:30
4 x 100 free on 1:50 (1:29-1:31)
4 x 50 free on 1:00 (:39-:42)
2 x 100 back on 2:30 (1:48, 1:54)
700 in breast work (alt. 50 breast kick w/ board and 50 breast)
200 breast (around 3:50)
200 EZ free
25 off the blocks,forward start
Today, I met Scotty for the 25s... I always swim these faster with him in the lane next to me. He killed me on fly and breast, I owned him in back, and we dueled the heck out of the frees (tying almost every one). Here's what the day looked like:
400 EZ warm-up 7:00
50 free, crisp (:42)
8 x 25 fly on :45 (:22-:26)
200 fly/back (first two legs of 400 IM; 3:42)
8 x 25 back on :45 (:19-:24; mostly :19-:21)
200 back/breast (2nd two legs of 400 IM; 3:50*)
8 x 25 breast on :45 (:24-:27)
200 breast (3:55)
8 x 25 free on :45 (:15-:17)
2 x 50 fly
5 x 50 dolphins hard underwater; free cruise after surface
2 x 50 back, dolphins hard, cruise after surface
200 EZ free
*100 back on this 200 was about 1:42; so the breast was 2:08--yuck!
My breast and fly appear to be getting slower rather than faster, WT#? Focusing so much on kick, maybe the front end is falling apart. Don't know, but I'm frustrated. I'm just going to try to relax, not think too much and swim hard tomorrow when I do my 400 IMs... see if I'm not making some kind of progress. Less than half of my yardage was freestyle Thurs-Fri, which means my freestyle should be pretty fresh tomorrow. But who knows anymore?
On another note... Backstroke is getting better quickly. I noticed in my meet results from last weekend that my 50 split for the 100 Back was faster than my 50 back in the January meet. Faster only by a few tenths of a second, but given the pathetic flop of my start (see my entry on 2/10) I'm pretty happy with this result! My 50 Back time has taken a real turn for the better in the last month... hoping my 200 back will do the same for the next meet!
SCY@FGCU Aquatics Center
Air temp of 70, pool at 78, 100% water clarity.
Cloudy skies with rain, humidity at 92%
200 FR DPS
200 BK DPS
200 FR as 50 K/Scull,50 Swim, snorkel
3x50 FR on :45 desc 1-3
4x400 FR on 6:00, all strong (#1-2 w/snorkel)
*4:36, 4:31, 4:27, 4:25
---300 BK as 50DA/50 DPS
4x200 FR on 3:30, all strong (#1-2 w/snorkel)
*2:09, 2:10, 2:07, 2:06
---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim
8x100 FR on 2:30, all strong (#5-8 w/agility paddles on 3:00)
*1:03, 1:03, 1:02, 1:02/1:00, 1:00, 59, 58
---400 FR Kick/fins, snorkel
16x50 FR on 1:30/2:00 w/fins-agility paddles
#1-4)28, #5-8)27, #9-12)26, #13-16)25 ...on 2:00
---200 BR Kick, 100 BR DPS Swim
32x25 FR on :40/1:00, timed on the flip turn touch
#1-16)14, #17-26)13, #27-32 on 1:00)12
400 FR/BK EZ DPS ABPT
Coach Chuck was on deck to get splits, times and offer encouraging words/hand signals. A hard punishing workout today with steady rain most of the time. Arms/shoulders ached afterwards, but as of writing this post, they have calmed down with the various recovery processes one must do daily.
Set 1 - On the second half of 400s #1-2 with the snorkel I was gasping for air feeling uncomfortably clustophobic. Swimming #3-4 without snorkel was better breathing and faster. #1-3 were negative split by 1 second each, and while #4 was even split at 2:12, it hurt the most.
Set 2 - Swam 200s #1-2 with the snorkel, then did #3-4 as normal FR breathing for tighter, longer streamlining off the turns, versus swimming slower shallow flip turns and increased drag with the snorkel. The final 200 resulted in totally red zone exhaustion, clear evidence of a lot more work ahead to swim quality 400s & 200s in training.
Set 3 - Struggled with the 100s as thighs/feet became increasingly affected by minor nagging cramps. Swimming with the agility paddles, increasing the interval, and a moderate streamlined kick helped me to complete the last four.
Set 4 - Surprisingly slow fin kicking with the snorkel seemed to diminish the cramping. Just to be sure I started the 50s as steady swimming gradually building up through #1-12 to strong #13-16. Coach called out high 24s on the last three, but I saw 25s on the scoreboard.
Set 5 - Started out the FR 25s as steady swimming again and built the pace. I like 25 FR/BK swims timed on the flip turn feet touch as a better indication of actual pace. The last six FR 25 times were 12.3-12.0, and coach wanted an 11.8 or so, but not today. With little or none "fast twitch" muscle fibers anywhere in my body, trying to spin the arms faster or something like that would result in flailing/thrashing and would not be sustainable off the flip turn anyway.
Updated February 15th, 2013 at 09:14 PM by fdtotten
I've gotten the crud going around. I feel like I swallowed razor blades and got hit by a mac truck. I've taken to the couch, but to no avail thus far. This is my 3rd day out of the water. In the past, I would have tried to push through and get in an easy swim. But I don't think it's worth it. At least this was supposed to be a recovery week. I do have to haul myself up to go to the HS State Champs later tonight. Back to the couch ...
Swam w/ Dave, Dave and Dave this morning. Pretty light workout again.
600 Warm up
2 x 50 - 1:30 Fly, Br @ 200 pace
200 free @ 1650 pace (2:17 - a bit faster than I wanted)
100 Cool down
I think we are going to make a quick visit to the pool tonight and then get some rest for tomorrow.
Not a bad day - only one in my lane, most likely due to the 31 degree weather. And so foggy outside!!! Felt pretty good today in the water.
12 x 100 @ 1:30; one min rest after #11; then sprint (1:15)
300 stroke/free by 50's
4 x 50 @ 1:00 P no paddles
2 x 50 Breast 25 hard/25 mod
4 x 50 @ 1:00 P w/paddles
2 x 50 Breast 25 hard/25 mod
4 x 50 @ 1:00; fast/slow; slow/fast; build; sprint
200 stroke/free cooldown
*** Auburn Meet tomorrow & Sunday!
There is a small college conference meet at the aquatic center this week so several sessions have been canceled. Last night My wife and I hung out with kids which was fun. This morning was a normal Friday with a nice 1000 set in the middle. I tweaked my back a little on the kick so while everyone else did 2 x 100 from the blocks I did an easy 500.
400 with snorkel
8x150 on 2 min, 50 free, 50 back, 50 free
20x50 on 50 holding 30
12x75 kick on 1.15
Warm down(while everyone else did sprints)
500 free with a snorkel
I held 30's comfortably on the 50s and went 28 on the last one. Only issue was the kick set where my back got sore and then I tweaked it on number 7. I dropped the board and went with the snorkel and by the end it just felt stiff. I did the warm down and my back felt ok. I will watch it today. I tend to arch my back on the kick with a board and somehow twisted on the turn and felt like I caught something in my lower back.
Today the lap lane was populated by myself and 3 kids from one of the teams and one slow lap swimmer. Their coach was filling in as coach for the triathaletes so they came. Thankfully it was long course today.
500 free kick w/zoomers moderate pace
5x200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim the interval varied from 4-5 minutes as I was trying not to run them down or get run down by them, then add a slow lap swimmer to the mix. went 3:51, 3:36, 3:34, 3:36, 3:35
10x50@1:15 easy free w/strapless paddles & bouy
300 free eazy
200 as 50 back/50 free easy
Total 3000 meters