Regional Championships

Santa Clarita Masters Swimming hosted the 2013 SPMA champs again this season.  See SwimPhone.com for complete results.

I enjoyed some decent swims and learned some stuff too.  I won't be swimming 1000 free in a tech jammer.  I will stay out of it in 200 fly too.  Otherwise, everything is a go for Indy2013 next week.  Next week.  Close.
I forgot my suit this morning. I had to turn around and retrieve it/them.

Not much swimming this morning.  Coach Chad was in the water too.
500 swim
6x50
1-3 descending
3-6 descending
mostly fly for me.

50 fly in relay

250 warm down

hot tub meeting
relays discussed
other Indy2013 news and stuff.

Self Infliction Tuesday

No, I did not inflict any problems this morning.  I just got up a bit later than usual and got to the pool just before 0700. 

500 swim
250 kick on back with fins
10x25 sdk on back with fins
10x25 alternating kick with board 60 seconds
3x100 fly drill
200 fly
100ez
5x50 fly/free 1 min
5x25 fly fast/25 swim back 1:30
200 cool down
2550 yards

Rose Bowl Masters Limited

Limited to an hour speed workout Saturday morning as there was an inter squad meet starting immediately after we cleared the pool.  Get out.

Some warm up, maybe 300

20x50
1:30
1-4 descending
5-7 kick
8-12 drill
13-16 descending
17-2- ascending
any time left for cool down

1500 meters

Sunday
CicLAvia
rode bike about 8-10 miles
stopped at Western and rode to train station

Slept 12 hours, beginning around 4:30pm

Monday

0607

1000 yards

500 swim
300 back
200 fly drill, new style drill I just started today

500 swim
400pull
300kick
200drill
100stroke
or something like that,  I completed 1100 meters of the assigned 1500

4x50 descending
60sec
4x50 kick
75sec
4x50drill
90sec
4x50 descend
2 min

4x100
2 minutes
descending
last one 1:24
100 swim down

2400 meters
plus 1000yards

Recovery and Rehabilitation

Golly, that hurts!  Gee, I hope it goes away soon.  I had to swim in the penalty box lane.  The lane for the infirm.  I actually feel slightly embarrassed, but I did have a good kick set on Wednesday.  I think I limp swam for about 1000, then a good kick set. 

Thursday
this was a pretty lame recovery day.  Recovery from an injury.  I am calling the acute elbowitis suffered Tuesday that.  I was just getting dialed.  So more hard kicking, and some 75% swimming in the morning. 

I snuck to SMSC beginning around 1130. 
500 swim
8x50 free
various pace
no clock
75%

10x25
free
1 min
90%

6x50
free
pace
no clock

warm pool warm down

Friday

0264

300 swim

10x
bsnf
fly/free
25/25/25/25
1:45
skip 3, 6, 10
I did 7
200ez

8x50
25/25
sprint/swim
imo
1:15
no breast
100ez


 1700 meters

Skip Sunday

Monday we swam as a team.  We did a team workout.

0614

400 swim

4x
build
100 swim 1:45
50 swim 1:15
build 100s
sprint 50s

IM order
4x
3x50
100
1:30 fly base
1:15 back breast free

200 warm down

2200 meters


Today, Tuesday

Self Coached

15+ minute swim

4x200
broken
45 seconds
3:30

200 fast pace
2:34

5x100 ez fly drills

10x
25 sprint pace/swimback
1 minute
free

10x
25 fly
easy fast, good pace
15-16
all

3250 total yards, approx

extreme pain right medial epicondyle/flexor tendon
Doctor tomorrow afternoon.
Ice, rest, compression, nsaids

Good Job Roy

Today I did a good job. Self coached, even though Chad was in charge of Saturday morning.  They did push outs, six packs and that routine.  I did not.

Fridays workout was good too. 

0614

3,3,2,2,= 20 minutes of swim warm up

50,
100,
150,
200,
150,
100,
50,
1 minute base
Sprint first 50

Block work
Sprint 25/ez25
6x

Back starts
4x

someone said 2300 meters
okay

Saturday

1000 swim

3x200
swim pace

10x
25fly/25back
1:30
mostly around 40-1

10x
25free/25fly
1:30
 lots of <35 br="">

Sore Strained Right Hammie(among other body regions)

Back to the Rose Bowl Aquatics pool.  Would somebody please adjust the calcium levels or whatever.  There seems to be something just slightly off with the taste and feel of the water. 

Wednesday

0616

Prescribed by coach

1000 free swim

6x50 kick
60 seconds

6x
4x25
45, 40, 35, 30, 25, 20 intervals
any stroke

200 siwm

100 afap
1:08

100 swim

75 afap
48.6

200 swim down

Full Y weight room
45 minutes @1130


Today,
Thursday

Self designed workout

15 minute swim

250 kick
fins
alternating on back
10x25
dolphin
60 seconds

200 free

4x200
broken
45 seconds
3:30

200 fly warm up drill
2x200
50free/50fly

4x
25free/25fly25free/25fly
1:25/6

200 cool down

3700 yards/

Nooner coming up in 90 minutes, ha

Weekend Update

What was it?  No swimming last Friday.  I swam a pre meet workout with Joe, at Finley Pool in Santa Rosa. 
10 minute warm up

8x50
drill/swim

4x100
free
build

5x25/25
sprint/swim back

5x25 sprint

200 swim down

Sunday
PMS SC Championships
Moraga CA
Campolindo/Soda Aquatic Center
Cool-cold day
scratched 1000 free

1000 warm up
about 500 between swims
100 free 1:00.88
200 fly  3:09..
50 free  27.50

No Swim Monday/tuesday

Six Workouts

Monday, I swam under the watchful eye of the head coach. 

We did some fancy coached workout, including stroke work

800 mixer

8x50 free

4x100
descending
1:40

4x100
stroke
butterfly
2 min

200
25/25
free/fly
3:50

Tuesday I swam like this

not coach supervised

1000 swim
5x200 free
broken
500 kick
200 warm down

1430(230PM)

400 free
3x200 fly
like this:
6 strokes free/12 full strokes fly/free to turn
 returnswimming fly in the middle of the length
200 swim down


Wednesday
I did the same workout twice.

0620

600 mixer

6x
vdk, 45 seconds
50 swim1 min

12x50
IMO
fly, not breast
1 minute

6x50
block start
15 meters
no breaststroke
2 minutes

8x25 kick
side, back, front
45 seconds

cool down if possible



No block starts in the afternoon

200 cool down at noon

Thursday

Recovery day.  I was so exhausted after yesterdays double workout.  I eased into the wokout.

maybe 700 swim warm up

some 75s
create more pressure/force during pull
kick hard

500 kicking

500 swim down

No fly today