Here Today Better Tomorrow

Congratulations to Maya DiRado making the USA World Championship Team. Wow! 

coached workouts yesterday and today

5 swimmers today
20 minute warm up
4x50 IM order
100ez

4x200 IM
3:45(4)

400 IM
ez
cool down

2500 meters long course

Wednesday's workout
 long course

800 warm up

4x50 kick
1:10

4x100
stroke
2:30
1:42 to 1:31
fly/free

4x200
50 stroke
150 free
4 minutes

2200 meters

Wednesday workout typically is short course
  yardage is usually shorter than normal, rarely over 2000 yards.
we work on skill sets
drills
equipment such as the tower, parachute, fins
emphasis on sprinting technique
 streamline dolphin kicking
block starts/dives
100% effort short swimming

Back to Work, Slick

Nice to be back in the water, so to speak. 
I must get the elbowitis stuff behind and look ahead.

Go

Regular workout this morning at regular intensity. 

400 swim

4x100 kick w/fins
10 seconds

4x50 scull
10 seconds

50ez
50afap
100ez  1:24
100afap
200ez
200afap  2:52
1 minute/50 base send off

4x200
pull/drag kick
cool down
done

2500 meters lc

More DOMS Less Whining

Evilness

Can Anyone Hear Me, Besides the Coach, (when he 's talking;)

today, I think the coach tried to trick me into doing some alternate stuff, I did not go for it.  Huh, why did he say for me to scull instead of kick for the warm up set.  Nutty Professor.. I did back dolphin.  The kick set was after the warm up of 600.  Damm short course workouts, too much time. 

600 swim

4x50 kick
0n back
dolphin
1:10

15 minutes
from a dive
25 fly
5 push outs
25 free
exit pool
25 sdk
walk 50 meters around to beginning

6x
25 sdk
45 seconds
no fins for me.

100 ez

100 free
afap
1:10
200 swim

2x
50 free
afap
descend
31/30
200 ez


Check out the results of the Mission Viejo Long Course meet last Sunday.

I am also back in the gym, and I am trying to rehabilitate my elbow with PT.

I Have Returned

Indy 2013 was a good swim meet.  Whoops, what the fuck did I do on 200 fly?  Sh.. I am still unhappy.  Now what should I do with my elbow?  It feels pretty good.  It rested almost 2 weeks without much stress, swimming, or lifting.  I swam 2 times last week at Clark Sports Center in Cooperstown NY.  At the Greenpoint YMCA in Brooklyn, I used the pool and did mostly streamline dolphin as the pool is only 12.5 yards.  I also did a beginning lifting session on Saturday, including several pull ups.  Just a bit of DOHMS.

Back at Masters training this morning.  Good to be back too.
Good workout, did coach say lactic..
Warm up, several hundred meters freestyle and backstroke.

Drills
Freestyle
6 different
4x kick switch varaiations
2x catch up shoulder width
 including fist swimming x1

4xkick with kickboard
1:15 make interval

4x
100 free
descend
fast to faster
3 minutes
1:23
1:19
1:21
1:19

500 cool down

1400 plus warm up
warm up could have been 800 meters

Good job.

Follow Prescribed Taper, See Results Soon

All the way, hey, hey.  I look forward to the meet in Indianapolis this week.  I stayed with the masters program all the way through the season.  The only modification was self coached swimming on Tuesday and Thursday.  I think it worked to my advantage.  Swimming several times with the noon group was fun and a good way to get that extra work.  The noon group is a bunch of good people too.

There were 5 swimmers this morning swimming at Indy. Steph, Cheryl, Scott, Laura, and me.

I saw there were 5 swimmers at the noon workout going too. Chad, Ralph, Trisha, Mike and Judy.

Half the team swam supervised taper workout.

0622

400swim
200im
100drill

4x50
build
1 minute
choice/all free

4x50
25sprint/25ez
1:15

100 choice
afap
free
1:14

300 swim down

Slow down, but hurry up.

 I put the KT Tape on this morning after practice.  There is a specific way to use the tape for my medial epicondylitis, i.e. golfers elbow.  One word.  Amazing.  I followed taping directions best I could.



What. Here we go.  Trust the coach.  I am.  Trusting.  The coach.  I only, today, Saturday, swam away from the workout group.  Probably a good idea.  Only Cheryl, Laura, Mo were swimming with the Saturday group.  I talked with Cheryl after swimming and she stated that she did some 4x100 builds and 4x100 descends.  She also said she did no push outs.  Coach said he had told her not to do them.  She didn't hear him, but stayed away from them just the same.  I really like Cheryl.  She is an aquatics professional.


I did some relay handoffs with Bill Davis.  He will be swimming free in the medley.  We could be over 5 seconds faster than last year.  He thinks he can go 23.  That would be about 7 seconds faster than last season.  Wow.  Our seed time is 1:49. wow again.  Can we maybe go 1:36 in free relay.  Bob=24, me=25, Dan=23, Bill=23 ====1:35 huh?

Taper and Rest.

Sunday=off
Monday=taper with Coach
Tuesday=off
Wednesday=travel to #usmsIndy
Wednesday= swim day before meet
Thursday=1000free
Friday=200free, 200fly


Relays too, I got assigned 4, including both mixed with Cheryl, Sally and Dan