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
It was amazing at practice today. All the teeny bopper girls were all off with the "guys of a lifetime" on their dream dates for Valentine's Day. Meanwhile, those of us at the pool got the luxary of having only 3-4 per lane, which was great compared to our normal day. Plus I didn't have to listen to all the teenage girl chatter either...so a double win!!
10 x 50 Tombstone Kick @ 1:30
Pull Set (My Main Set #1):
All on LIFO (Last in, first out) + :30
Goal is to start EZ, and make each one faster on the effort level
500 Free Pull (went 5:45) avg. 1:09
400 Free Pull (went 4:26) avg. ~1:07
300 Free Pull (went 3:16) avg. 1:05+
200 Free Pull (went 2:04) avg. 1:02
100 Free Pull (went 1:00) avg. 1:00
The true MAIN SET:
3 x 200 IM @ 5:30 Broken at 50s for :15
went roughly 2:20/2:20/2:16
3 x 200 Stroke @ 5:30 Broken at 50s for :15 (I chose Back)
went roughly 2:25s, maybe a bit faster
3 x 200 Free @ 5:00 Broken at 50s for :15
3 x 100 SPRINT Free w/ fins @ 3:00 (I used my short fins on the first 2, went barefoot on #3)
300 EZ cooldown
Feeling pretty good in the pool. We'll see what happens this coming weekend. Plans are that I'll be attending the meet on Sunday for a little fly "business trip". I sure hope I can catch a draft and not get too far behind Mr. Chapman in the 200 Fly. It's not often I'm eating the direct wake of someone in the 200, and I'm not looking forward to it.
AM Crossfit and PM SCY
2x3 @ 45 lbs warm-up
6x3 @ 65, 85, 95, 105, 115 (fail on #3), 115 lbs
"21-15-9" (21 reps of each exercise, then 15, then 9)
Russian-diamond sit-ups w/ 25 lb plate
goblet squats @ 44 lbs
Total time: 4:48
(I then followed that up with 2 more rounds at 9 reps because I finished so fast and needed to kill time.)
3x (one round each BK, BR, FL)
3x100 @ 1:45 kick D1-3
4x50 @ 1:00 drill
2x150 @ 2:15 50 STRK bld/50 FR/50 STRK bld
8x50 @ 1:00 25 bld/25 FAST (2 each stroke I.M. order)
3x300 @ 4:15 (200 I.M. D1-3 to FAST/100 FR AE)
3x100 @ 2:00 side kick AE
RD1: 2:33, 2:22, 2:15
RD2: 2:32, 2:22, 2:12
3x100 @ 2:00 scull/sw/dr/sw
Been a little slow posting Wednsday's workout. Last night was busy - went to Ash Wednesday service, etc., etc. Tonight is less busy even though it's Valentine's.Had another taper workout, then a rest day today, and a short swim tomorrow, before heading down to Auburn tomorrow afternoon. So, now just don't psyche myself out.Wasn't feeling all that strong, but I think my speed was ok.4x100 2 - Free on 1:35; 2 - Back on 1:404x100 on 1:30 Held 1:15's16x25 - 2 Swim/2 Kick IM order on :4025 Breast50 Back Sprint w/start (I need to work on my back starts) - :37.5 (just ok, the 2nd 25 was better than the 1st)50 Free Relay Start - :29 (getting there)Starts200 IM - 3:05 (I wasn't trying all that hard - so I was pleased with this)3x50 Back/Free/Breast1875 Yards65 minutes
SCY@FGCU Aquatics Center
Air temp of 72, pool at 78, 100% water clarity.
Dark cloudy skies with rain, humidity at 94%
Happy Valentines Day!
800 REV IMO by 200
6x100 Fly on 1:40 as 50DK/Scull,50Swim, snorkel
8x25 Fly on :40, 85% effort, #1-4/snorkel, #5-8/breath each stroke
*not timed, ABPT
6x100 BK on 1:40 as 50DA/Scull,50 DPS Swim
8x25 BK on :40, 85% effort, #1-4/agility, #5-8/15 SDK
*not timed, ABPT
6x100 BR on 2:00 as 50K,50Swim, snorkel
8x25 BR on :40, 85% effort, #1-4/snorkel, #5-8/Strong DPS
*not timed, ABPT
6x150 FR on 2:15, desc #1-3/#4-6, snorkel, agility
4x100 FR on 1:30, desc #1-4, snorkel
4x50 FR on :45, steady 85%
800 FR/BK/BR/FLY, EZ DPS ABPT
A solid recovery session with moderate effort. Joel and I swam most of the workout together. No drylands last night with good sleeping, lots of protein, etc., along with band PT and stretches, are facilitating good preparatory progress towards doing a strong Friday workout tomorrow.
Light stuff today w/ a couple sprints. Feeling much stronger and I'm no longer sore from piling on the miles.
600 Warm up
4 x 50 Fly - 1:45 (:37, :35, :31, :32)
16 x 25 - :40 Swim Easy/Swim Hard/Kick Easy/Kick hard
50 Fly from dive (0:30.15 )
Thu Feb 14th, 2013 scy
Days Till SC Zones
Masters South Central Zone Swimming Championship- April 5-7, 2013
Dang! it's been too long since I blogged a practice, I've been training 6 days a week, did several doubles, like this Mon & Tue, plus I started lifting weights.
My last lift was Tuesday, Feb 12th.
Lately I've been weighing under 210
6:30 - 8:00 dove in around 6:35
SCY UT Swim Center main pool, south side
Swam with Todd, David, & Paul
Beside Chris Colin, Larry & Gull
assigned 1200, did
12 x 100 on 1:10
did all but one where I skipped a 50, had arm cramps which I usually work through during warm up,
8 x 100 on 1:08
4 x 100 on 1:05
didn't make em
assigned: 5 x 100 fr with fins odds 1:10 evens 1:00
did: 50 kick, 100 swim, 50 kick,
I'm feeling kinda tired and fried, soon I shift to speed and strength
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Updated February 14th, 2013 at 12:42 PM by ande
PM only SCY
300 pull w/ buoy only
200 side kick
4x50 @ 1:00 3/3/3 drill w/ strapless paddles
RD1 @ 1:20 DPS + 2 lines under H2O off each wall
RD2 @ 1:10 RED (1:02, 1:03, 1:02, 1:03, 1:02)
RD3 @ 1:15 D1-3, 4-5 to FAST (1:06, 1:03, :58, 1:06, :57)
Have a weekly meeting at church with my wife every Wednesday, so now my evening workout gets cut way short. On the other hand, I am still REALLY sore from Tuesday's Crossfit workout, so a short day did me some good.
Today I didn't push more than 500 yards everything else was EASY.
500 free kick w/zoomers
8x25@:45 shooters w/zoomers
5x100@1:30 w/paddles as 50 free/50 back went 1:26, 1:27, 1:28, 1:29, 1:30 just could not move on this
3x100 back drills w/zoomers #1 fashion model, #2 alt. rt arm/lt arm, #3 arms perpendicular kicking
200 free kick w/zoomers
4x25 torque drill w/paddles & snorkle
200 easy free w/paddles & snorkle maintain 6 beat kick
500 free kick moderate pace w/zoomers
total 3000 yards
Today I had to break up my workout again. I had enough time to get a little more in in the morning, but without much of a warm-up or cool-down, which I think I'm going to pay for somehow. And again, I did 30 minutes of conditioning in the evening before the swim. My legs were totally thrashed from the extra backstroke work in the morning, plus lunges and squats... so the kick sets didn't feel good and I don't think my technique was holding together all that well. Here's what I did:
5 x 200 free on 3:30 (3:11, 3:08, 3:09, 3:09, 3:10)
5 x 200 back on 4:00 (3:44-3:47)
400 IM in 7:55
200 EZ free
300 dolphins/fly w/ fins
2 x 50 fly
300 breast kick
2 x 50 breast
200 EZ free
I was pretty happy with the 200 Back set on 4:00, a very aggressive interval for me on 200 back. That was a real workout. I'm hoping those times come down over the next couple of weeks, because I'd like to do the 200 back at the next meet (on 3/3/2013) along with the 400 IM (first) and the 1650. There is a lot of time between the the 200 back and the 1650, but the 200 back (event #4) is pretty close to the 400 IM (event #2)... there will probably only be one or two heats of each. Between them is the 50 free, which I won't do, but those heats will go by pretty quickly, so my endurance on back has to be really good... got to be able to swim it faster even when tired. I can do a couple of other events that day too and I'm thinking about maybe 200 free and 200 breast; swimming the free hard and just going for smooth on the breast (no DQ). But to be able to do a schedule like that I need to shift my focus to 200 work and 400 IM for the next few weeks and really build that endurance. I'm just going to keep adding reps on the 200 back and free, keep working technique for the fly and breast... and try to do a 400 IM, even if it's just an EZ cool-down, everyday. I'm already half way through the check-off challenge (a little bit less if I don't count my two DQs at the last meet, but maybe 3/4s of the way there if I want to count practices).