Nice! Very very pleased with tonight's swims. Here was the workout:
WU
400 free
300 kick/drill/swim (back)
12 X 25s cycle 4 free on :30
1 X 100 EZ
Set 1
8 X 75s Free EN3 on 1:30
1 X 200 Free EN1
Set 2
4 X 50s back on :55
100 EN1 free
4 X 75s back on 1:30
100 EN1 free
4 X 100s back on 2:00
100 EN1 free
Set 3
Deep end kicking along with a 500 pull (was supposed to be more).
Total - about 4000 meters.
Really happy. Set 1 for the 75s I was busting out just what my goals were to be. 50/50/50/50/51/51/51/50. I was supposed to hold 51s, and I went 50s. Yea!! I was getting tired!
For Set 2, I chose to do all backstroke. as each one passed, I began to feel better and better. By the time the 100s rolled around, although it said EN1, I was feeling really good, I wanted to push it a little bit more, to an EN2. I ended up going 1:24, 1:22, 1:21. I was beginning to catch Ryan though, even though I was going 10 seconds back since he was doing IM, so on the final one, I went 15 seconds back. I pushed it a little bit more, but still did no kicking really, and went 1:18. Wow! I really felt I could have kept on going for a 200 at that pace. Recently I have been tossing around two different types of backstroke rhythms, and this one was my older way, which I think I need to revert back to, but still keep the pull emphasis in there and core. But all in all, great workout!
Tuesday, March 19, 2013
Monday Moring 3/8 - Early But I Did It!
OK so yea first of all! The fact that I made it to workout was the first great accomplishment after swimming both Sat & Sun and doing the meet! 5:30am!
Here was the workout:
WU - 4 times through - 100 free / 50 side kick / 50 alt r & l arms = 800
Set 1
6 X 50s Free descend 1-3, 4-6
8 X 25s burst 12.5 then cruise
Set 2
6 X 50s back
4 X 75s back
2 X 100s back
1 X 100 recovery
Set 3
3 X 100s EN2 on 1:30
1 X 100 Recovery
1 X 200 kick w fins
200 cool down
Total 3,000 meters
Set 1 was solid after warm up. Brought them down to 34s. For Set 2, I worked on more the feel of the water for backstroke, and not so much the effort. I did bring the 100s down to low 1:20s. For Set 3, I was able to hold around 1:12s (it may have been 1:14s, memory is fading) for the EN2, which for 6am is good news. I sometimes normally can have issues getting sub 1:20 that early in the morning. So yea!! Happy to swim decent after the weekend.
Here was the workout:
WU - 4 times through - 100 free / 50 side kick / 50 alt r & l arms = 800
Set 1
6 X 50s Free descend 1-3, 4-6
8 X 25s burst 12.5 then cruise
Set 2
6 X 50s back
4 X 75s back
2 X 100s back
1 X 100 recovery
Set 3
3 X 100s EN2 on 1:30
1 X 100 Recovery
1 X 200 kick w fins
200 cool down
Total 3,000 meters
Set 1 was solid after warm up. Brought them down to 34s. For Set 2, I worked on more the feel of the water for backstroke, and not so much the effort. I did bring the 100s down to low 1:20s. For Set 3, I was able to hold around 1:12s (it may have been 1:14s, memory is fading) for the EN2, which for 6am is good news. I sometimes normally can have issues getting sub 1:20 that early in the morning. So yea!! Happy to swim decent after the weekend.
Sunday 3/17 UCI Meet
So I went into this meet with 2 goals, low 59 i the 100 back and under 59.7 in the 100 IM. Those are the team records, and both within my reach. The 100 IM should be the easier of the two, if that's such a thing. Within the past year, for the IM, I have been 1:00.00 last year, and 1:00.3 at this year's Pentathlon. And last year some time I went a 1:01 something in the 100 back.
My first event was the 100 back. I warmed up well and felt I was popping out some good pace times. I figured I needed to be out in sub 29 and back in 30. Right from the start, I really felt like I was NOT catching the water. It's not that the swim didn't feel great, but now that I think about it, it didn't. It felt rushed. I flipped at the 50 mark in 29.5. How can I expect to be sub :59.0 if I only go out in 29.5? I cam back in 30.54, for a total time of 1:00.04. So basically one whole second off my goal. I can't complain, as it's the fastest yards swim I have done in masters, although some meters times convert to be faster, but those may not be mid season. Regardless, knowing how it didn't feel great, gives me some hope of a better swim at UCLA in a few weeks. Time to brush it off and try for the 100 IM.
I swam the 100 breast in between, but swam it nice and easy. For the 100 IM, this was something I had a better shot at the record. A few weeks ago at CalTech I went 1:00.35 I believe, going out in 27.65. This time around I went out in 27.75, but came home faster to finish in 1:00.04 (the exact time I went in 100 back). But again, I just missed the record. I know I could get it next time, but I'm done trying. It was fun trying to get it, but it's not my focus this season. That belongs to the 100/200 back and the 200/400/800 free at IGLA. That means no more 100 IM at UCLA. Also, I'm not going to go for the 200 fly at UCLA as well to get the record, although I'm signed up for it. Instead I'm going to change my events and do the 200 free, and then the 100 and 200 back and maybe one other event. But those 3 are what I want to focus on, and if records happen, great. Ideally, for UCLA, I'd like to be sub 2:00 in the 200 free, 59 low in the 100 back, and sub 2:10 in the 200 back. I have a few weeks, so my goal is to no longer deal with fly and breast, and see what I can do.
My first event was the 100 back. I warmed up well and felt I was popping out some good pace times. I figured I needed to be out in sub 29 and back in 30. Right from the start, I really felt like I was NOT catching the water. It's not that the swim didn't feel great, but now that I think about it, it didn't. It felt rushed. I flipped at the 50 mark in 29.5. How can I expect to be sub :59.0 if I only go out in 29.5? I cam back in 30.54, for a total time of 1:00.04. So basically one whole second off my goal. I can't complain, as it's the fastest yards swim I have done in masters, although some meters times convert to be faster, but those may not be mid season. Regardless, knowing how it didn't feel great, gives me some hope of a better swim at UCLA in a few weeks. Time to brush it off and try for the 100 IM.
I swam the 100 breast in between, but swam it nice and easy. For the 100 IM, this was something I had a better shot at the record. A few weeks ago at CalTech I went 1:00.35 I believe, going out in 27.65. This time around I went out in 27.75, but came home faster to finish in 1:00.04 (the exact time I went in 100 back). But again, I just missed the record. I know I could get it next time, but I'm done trying. It was fun trying to get it, but it's not my focus this season. That belongs to the 100/200 back and the 200/400/800 free at IGLA. That means no more 100 IM at UCLA. Also, I'm not going to go for the 200 fly at UCLA as well to get the record, although I'm signed up for it. Instead I'm going to change my events and do the 200 free, and then the 100 and 200 back and maybe one other event. But those 3 are what I want to focus on, and if records happen, great. Ideally, for UCLA, I'd like to be sub 2:00 in the 200 free, 59 low in the 100 back, and sub 2:10 in the 200 back. I have a few weeks, so my goal is to no longer deal with fly and breast, and see what I can do.
Saturday 3/16 - Just Another Saturday
I've slacked on this blog date since it's already Tuesday, so here's my best shot:
500 wu
5 X 200s EN1 (100 swim free / 50 kick fly / 50 drill fly)
5 X 150s EN2 - 50 swim / 50 kick / 50 swim
10 X 75s - alternate fly and free by 75s
12 X 75s IM -
cool down
OK I suck. I don't remember how this workout went, but it went ok.
500 wu
5 X 200s EN1 (100 swim free / 50 kick fly / 50 drill fly)
5 X 150s EN2 - 50 swim / 50 kick / 50 swim
10 X 75s - alternate fly and free by 75s
12 X 75s IM -
cool down
OK I suck. I don't remember how this workout went, but it went ok.
Thursday, March 14, 2013
Thursday 14th - Much Better Workout
Great workout and great energy tonight. Everyone was in some sort of mood, but fun as well. It made for a fun/entertaining/successful workout.
Here was the workout:
SCM
w/u 800 - 400 free/200 kick/200 pull
8 X 50s IM transition (1-4 drill / 5-8 swim)
8 X 25s Odds EZ / Evens SP1
1 X 100 EZ
Set 1
4 X 150s EN2 on 2:10 (goal 1:47)
1 X 200 EN1
8 X 50s kick free EN2 (odds sidekick / evens back kick)
1 X 200 EN1
Set 2 - Fins
1 X 300 fly progression drills
Set 3
1 X 300 Super Fly
Ran out of time, so finished with:
200 pull
100 ez cool down
Total - 3800 meters
Much better results for me. I think Brent's stretching beforehand really helps me get ready. Plus I also tried to attack warmup just a little more than normal. Not push it at all, but just not swim "as easy". I think this helps me warm up my muscles quicker. First set of mention was the 8 X 25s where the evens were SP1. By the end, I tweaked my stroke to be more rapid, but also extend my reach. It seemed to have cut anywhere from 0.5 to 1 second off, but I'm not sure how real it is until I work on it more. So by the end I was doing 14 seconds for the last 25.
For Set 1, I was very happy with my 150s. I went 1:48, 1:48, 1:47 and 1:48. HR ended up being around 155/160. That's a 1:12/100 pace, which I am happy with. I definitely worked it to get to EN2, but feel I could have held that through to a 200, which would be a 2:24. So yea!
The rest of the workout was kind of a mess, as we all just were catty and made each other laugh, while doing the workout. The kicks were ok, but nothing special. The drills were good for the fly. For the Super 300 fly, everyone F'd it up so we were all just a Hot Mess of a group. Oh well. I'm really enjoying the energy these days. With Ryan & Amy in my lane, and then Kurt, Drew, Brent, Jeff, and whomever else around in the next lane, it makes for workouts to be a lot more fun and allows us to push each other. Good Times.
Here was the workout:
SCM
w/u 800 - 400 free/200 kick/200 pull
8 X 50s IM transition (1-4 drill / 5-8 swim)
8 X 25s Odds EZ / Evens SP1
1 X 100 EZ
Set 1
4 X 150s EN2 on 2:10 (goal 1:47)
1 X 200 EN1
8 X 50s kick free EN2 (odds sidekick / evens back kick)
1 X 200 EN1
Set 2 - Fins
1 X 300 fly progression drills
Set 3
1 X 300 Super Fly
Ran out of time, so finished with:
200 pull
100 ez cool down
Total - 3800 meters
Much better results for me. I think Brent's stretching beforehand really helps me get ready. Plus I also tried to attack warmup just a little more than normal. Not push it at all, but just not swim "as easy". I think this helps me warm up my muscles quicker. First set of mention was the 8 X 25s where the evens were SP1. By the end, I tweaked my stroke to be more rapid, but also extend my reach. It seemed to have cut anywhere from 0.5 to 1 second off, but I'm not sure how real it is until I work on it more. So by the end I was doing 14 seconds for the last 25.
For Set 1, I was very happy with my 150s. I went 1:48, 1:48, 1:47 and 1:48. HR ended up being around 155/160. That's a 1:12/100 pace, which I am happy with. I definitely worked it to get to EN2, but feel I could have held that through to a 200, which would be a 2:24. So yea!
The rest of the workout was kind of a mess, as we all just were catty and made each other laugh, while doing the workout. The kicks were ok, but nothing special. The drills were good for the fly. For the Super 300 fly, everyone F'd it up so we were all just a Hot Mess of a group. Oh well. I'm really enjoying the energy these days. With Ryan & Amy in my lane, and then Kurt, Drew, Brent, Jeff, and whomever else around in the next lane, it makes for workouts to be a lot more fun and allows us to push each other. Good Times.
Tuesday, March 12, 2013
Tuesday 12th - Drained And Crapped
Very frustrating workout tonight. Not the workout in particular, but my performance. Here was the workout:
900 wu - 200 free / 100 IM kick / 200 free / 100 IM drill / 200 free / 100 IM swim
8 X 25s kick - descend 1-4, 5-8
12 X 12.5 cycle 3 (EZ, Tempo Tappin / Race)
100 EZ
Set 1 -
4 X 100s Free EN3 on 1:45
1 X 200 EN1
6 X 50s Kick EN2
1 X 200 EN1
Set 2 Fins -
500 progression of fly drills
Set 3 -
1 X 450 - 25 fly / 50 free
4 X 25s fly
4 X 150 pull
Total - 4100 meters
So I knew it wasn't going to be anything special, but normally I begin to warm up and feel better. The main set was set 1, with the 4 X 100s. Maybe I wasn't warmed up enough yet, but I went 1:09s or 1:10s on each of them. HR was about 160-170, so there was room for me to step it up to the 180 HR, but just didn't have it. I guess it's not bad, but probably what added more to the disappointment, was seeing Ryan behind me coming in on 1:07s or 1:08s (I assume he left 10 seconds behind me, but not sure). I don't always expect to be the fastest, but it just made things worse. But props to Ryan for busting out some good times. For an off day though, I shouldn't complain. But to put in perspective, I need to be under 9:10 for the SCM 800 meter free at IGLA. That is 1:08.75 per 100. So if I'm going to be doing 8 of those non stop, I need to be busting out some better times. This blog is for comparison. I expect to be seeing 1:06s or 1:07s in a month or two.
900 wu - 200 free / 100 IM kick / 200 free / 100 IM drill / 200 free / 100 IM swim
8 X 25s kick - descend 1-4, 5-8
12 X 12.5 cycle 3 (EZ, Tempo Tappin / Race)
100 EZ
Set 1 -
4 X 100s Free EN3 on 1:45
1 X 200 EN1
6 X 50s Kick EN2
1 X 200 EN1
Set 2 Fins -
500 progression of fly drills
Set 3 -
1 X 450 - 25 fly / 50 free
4 X 25s fly
4 X 150 pull
Total - 4100 meters
So I knew it wasn't going to be anything special, but normally I begin to warm up and feel better. The main set was set 1, with the 4 X 100s. Maybe I wasn't warmed up enough yet, but I went 1:09s or 1:10s on each of them. HR was about 160-170, so there was room for me to step it up to the 180 HR, but just didn't have it. I guess it's not bad, but probably what added more to the disappointment, was seeing Ryan behind me coming in on 1:07s or 1:08s (I assume he left 10 seconds behind me, but not sure). I don't always expect to be the fastest, but it just made things worse. But props to Ryan for busting out some good times. For an off day though, I shouldn't complain. But to put in perspective, I need to be under 9:10 for the SCM 800 meter free at IGLA. That is 1:08.75 per 100. So if I'm going to be doing 8 of those non stop, I need to be busting out some better times. This blog is for comparison. I expect to be seeing 1:06s or 1:07s in a month or two.
Monday, March 11, 2013
March 11th - Crazy Pat & Her Crazy Coaching
5:30am workouts on Monday mornings. Half the success is just getting there~! So yea!! Here was the workout:
750 "SKIPS"
12 x 25s - cycle 4 (yes Pat, cycle 4 not 3)
8 X 25s IM order down, Free back
100 EZ
4 X 125s, last 25 IMO
100 EZ
4 X 125s, middle 25 RIMO
100 EZ
2850 total
Gotta love Pat! I'm beginning to see why she sits on the walls so much asking about the workout while swimming, when even as a coach, I have to explain to her!! HAHAHA Just kidding.
As for the workout, I felt decent, but good for a Mon AM workout. For the first round of 125s, I was flipping the 100 mark at around 1:15, but not pushing too hard, so I'm happy. Strokes felt yucky during the workout, but with not enough stretching and it being so early, I'm not overly surprised. I tried to work my turns on the IM, but my body said to forget it. UGH. I need to focus on the turns Tues and Thurs night, since the 100 IM this Sunday (along with 100 back) are the two events I'd like to see if I can break Kurt's 35-39 records before I age up. Neither one of them are a sure thing, and actually very difficult. I will need to go a :59.73 in the 100 IM and a :59.06 in the 100 back. I'm getting nervous just thinking about them, but I will give them EVERYTHING I have and see what I can do!
750 "SKIPS"
12 x 25s - cycle 4 (yes Pat, cycle 4 not 3)
8 X 25s IM order down, Free back
100 EZ
4 X 125s, last 25 IMO
100 EZ
4 X 125s, middle 25 RIMO
100 EZ
2850 total
Gotta love Pat! I'm beginning to see why she sits on the walls so much asking about the workout while swimming, when even as a coach, I have to explain to her!! HAHAHA Just kidding.
As for the workout, I felt decent, but good for a Mon AM workout. For the first round of 125s, I was flipping the 100 mark at around 1:15, but not pushing too hard, so I'm happy. Strokes felt yucky during the workout, but with not enough stretching and it being so early, I'm not overly surprised. I tried to work my turns on the IM, but my body said to forget it. UGH. I need to focus on the turns Tues and Thurs night, since the 100 IM this Sunday (along with 100 back) are the two events I'd like to see if I can break Kurt's 35-39 records before I age up. Neither one of them are a sure thing, and actually very difficult. I will need to go a :59.73 in the 100 IM and a :59.06 in the 100 back. I'm getting nervous just thinking about them, but I will give them EVERYTHING I have and see what I can do!
Saturday, March 09, 2013
March 9th - Fun In The Sun
Saturday's are always good for swimming when the weather is great. This day was no exception. I even had Amy with me to keep me going.
Here was the workout:
600 wu - 200 swim/200 kick / 200 drill
Set 1 - 4 X 200s EN1
Set 2 - 4 X 75s drill fly
Set 3 - 6 X 125s working turns EN2
Set 4 - 4 X 150s fly - drill for a 100, swim for a 50
Set 5 - 5 X 100s EN3
150 wd
Since I skipped Thursday, it had been since Tuesday since I swam, so I wasn't sure how I'd feel. Set 1 was only at ENI, so I made sure to stretch those out. Each one I felt better and better until I brought them down to a 2:23. I think it was 2:30, 2:29, 2:27, 2:25, 2:23. This was yards, so to convert to SCM (so I can compare to weekday workouts), means they started around 2:46 and finished around 2:38. Not bad. The drills were good. For the 125s working turns, I don't recall my times :-(. Set 5 though, all 100s I ended up going 1:06s, which is 1:13s. That is ok, but now that I see it was supposed to be EN3, I think I might have not pushed it hard enough. Good to know for next time.
Here was the workout:
600 wu - 200 swim/200 kick / 200 drill
Set 1 - 4 X 200s EN1
Set 2 - 4 X 75s drill fly
Set 3 - 6 X 125s working turns EN2
Set 4 - 4 X 150s fly - drill for a 100, swim for a 50
Set 5 - 5 X 100s EN3
150 wd
Since I skipped Thursday, it had been since Tuesday since I swam, so I wasn't sure how I'd feel. Set 1 was only at ENI, so I made sure to stretch those out. Each one I felt better and better until I brought them down to a 2:23. I think it was 2:30, 2:29, 2:27, 2:25, 2:23. This was yards, so to convert to SCM (so I can compare to weekday workouts), means they started around 2:46 and finished around 2:38. Not bad. The drills were good. For the 125s working turns, I don't recall my times :-(. Set 5 though, all 100s I ended up going 1:06s, which is 1:13s. That is ok, but now that I see it was supposed to be EN3, I think I might have not pushed it hard enough. Good to know for next time.
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