Stopped by Petaluma on the way home from work this morning. I had a chore to finish so I took a walk and had a cup, then did my chore, went to the doctor at 1030 and walked to Ridgway from home. I took a long time to get going I swam about 1000 before joining in with the Friday noontime sharkfest. There were about 15 of us, I would say 4 lanes. Tony from the PHS workout group was there.
1000 choice
8x75, choice warm up on 1:20
Main Set, from John Morales
3 Sets
3x150 no fly IM on 2:20, 2:15, 2:10
6x25 fly on :30
200easy
100 easy
3x50 easy
I modified along the way, using fly in place of back, alternate stroke/free, all free for the 150's,
I talked with Liz this morning. She is swimming at the new fitness club in Petaluma and she said there are about 15 that swim in the morning workout. I think it is a coached workout and she says the pool is good.
Friday, March 27, 2009
Thursday, March 26, 2009
Lobster Pot Thursday at Marin Y
Whew, it is warm in the pool at Marin YMCA. 85.5* is just too warm to swim hard. All the same, it is an active recovery swim day because of yesterday's 4500 yard workout. I am very comfortable here, I am getting familiar with many of the regulars, but I don't think that I will be using their pool anymore this season as the Terra Linda Recreation Center Pool opens on April 6, and I still will be swimming as many of PHS workouts as I can.
1000 swim
500 kick
1000 ladder all freestyle(50, 100, 150, 200, 200, 150, 100, 50)
10x50 free, 1-5 on 1:00, 6-10 on :55
5x50, 25 fast/25recovery on 1:00
5x25 no breathing on 1:00
125 ez out
3500 yards
1000 swim
500 kick
1000 ladder all freestyle(50, 100, 150, 200, 200, 150, 100, 50)
10x50 free, 1-5 on 1:00, 6-10 on :55
5x50, 25 fast/25recovery on 1:00
5x25 no breathing on 1:00
125 ez out
3500 yards
OMG, The Whole Workout
Yesterday I received the workout that was supposed to be swum at the PHS Wednesday masters workout, but I was informed that the pool was going to be closed and work was being done on the chlorine system. I got to do the workout at Finley in the morning after work. DeaAnn emailed me the workout.
warm-up 1000 choice
scull/swim or pull/swim 8x50 on 10 rest(I kicked this)
swim 9x50 descending 1-3 on 1:00, 4-6 on :55, 7-9 on :50
swim 8x(200fast on 10 ri - 100ez on 20 ri)
for me, the 200's should be IM on the odds and free on even
swim 12x25 on :30
100ez out
Rest intervals were somewhat modified, especially for 12x25
I was in the water for about 1h45m and I didn't do the last 100ez
total is 4550 yards
Note 200 frees were around 2:45-47
This is the longest single workout of the year. I was planning to do dryland this afternoon/evening but I did not need to, and I was tired!
warm-up 1000 choice
scull/swim or pull/swim 8x50 on 10 rest(I kicked this)
swim 9x50 descending 1-3 on 1:00, 4-6 on :55, 7-9 on :50
swim 8x(200fast on 10 ri - 100ez on 20 ri)
for me, the 200's should be IM on the odds and free on even
swim 12x25 on :30
100ez out
Rest intervals were somewhat modified, especially for 12x25
I was in the water for about 1h45m and I didn't do the last 100ez
total is 4550 yards
Note 200 frees were around 2:45-47
This is the longest single workout of the year. I was planning to do dryland this afternoon/evening but I did not need to, and I was tired!
Monday, March 23, 2009
PHS
It is nice to swim with the swimmers at PHS. The water is warm and clear. We had a really long workout planned by the coach but as usual we ran out of time due to work commitments. I did swim 370o yards, although we only made it through almost two of the three rounds scheduled.
500warm up before 0530
8x50 drill/swim, kick/swim
three rounds
round 1
400swim
2x200, kick
200, 2x100, IM
16x25, 2 on fastest interval, 2 on fastest+10sec
round 2
400kick
2x200, swim
16x25, 2 on fastest interval, 2 on fastest+10sec
Due to time constraints, I had to pass on the 200, 2x100 rep and the last round
3700yard total
I asked DeaAnn if she will email me Wednesday and Friday workouts.
And I did 40 minutes on the treadmill this morning at work.
500warm up before 0530
8x50 drill/swim, kick/swim
three rounds
round 1
400swim
2x200, kick
200, 2x100, IM
16x25, 2 on fastest interval, 2 on fastest+10sec
round 2
400kick
2x200, swim
16x25, 2 on fastest interval, 2 on fastest+10sec
Due to time constraints, I had to pass on the 200, 2x100 rep and the last round
3700yard total
I asked DeaAnn if she will email me Wednesday and Friday workouts.
And I did 40 minutes on the treadmill this morning at work.
Sunday, March 22, 2009
Sunday Morning Edition
This is the Sunday morning edition. Technical swimsuits, SCAM meet, shoulder problem, preliminary results from Steiner Memorial, and updates on upcoming events will be blogged today.
Strawberry Canyon Aquatic Masters(SCAM) again hosted the Spring Break meet at Spieker Aquatic Center on the UC Berleley campus. There are many reminders of the great swimmers who have swm here. There is the wall of swimming Olympians who swam at Cal, each with a plaque. It needs to be updated with the swimmers who swam at Beijing 2008. The pool is good, but there is a serious problem with sighting the bulkhead. A swimmer swam directly into it yesterday, I heard that he needed medical attention. I heard that other swimmers had serious sighting problems. R. Meyerhoff injured his wrist, he was icing it during the day, E. V. Boer crashed his backstroke turn, I don't know how bad he was hurt, and I am fairly familiar with the bulkhead, and it is like a solid surface and it seems to be like 1/4 inch plate steel and the surface is slippery, and the water was a bit cloudy so it made the turn treacherous.
The meet was much more comfortable than the previous two at Rinconada and CC College. The weather was cool and overcast throughout the day, and it did drizzle a bit around noon, but the locker rooms were open, warm, carpeted, and the showers are hot, so we all could keep warm. The meet was well attended, and there were several swimmers from the Central Valley. I saw several swimmers that were sporting Central Valley All Stars swim caps. I saw Clovis, Fresno, and Modesto swimmers. I had a good day, considering the weather and my shoulder. I swam all 5 events that I entered, I swam well and did not miss turns. I did mistime a few at the bulkhead. Best swim was 100fly. See the results at www.pacificmasters.org/results.
I do not think it is necessary to count my yards from yesterday.
Today Warren led the workout and we did some more backstroke and IM work
6x100back pull on 1:40 I did this for my warmup, with some 1arm fly and finishing last 3 with 25fly.
2x(4x200, reverse IM order, first 100kick)
4x50free between
2600 yards
I did 6x100 free, alternate breathing, dps
Total32o0 yards
I have retired my first Fastskin. It has deteriorated, not only at the zipper, but in the front crotch area. With the new one suit rule, I could not wear a speedo brief under the Speedo original Fastskin. I am in anticipation of possibly buying a Blueseventy. I am waiting to see if the new TYR is available in time for the PMS meet in two weeks. I would also like to send Speedo an offer they may like. I am willing to wear their LZR Racer if they could be kind enough to let me wear one.
I think I have decided what events I would like to swim at Zones. I think I have a good idea for Nationals too. I think I am going to wait and enter later, closer to when the meet entries are due, in case I change my mind about events.
I am proud to see that the teams that i am closest to have won the Jon Steiner Memorial Postal 1650, put on by TAM. TAM won the large team division, SRM won the medium team, and PET, Petaluma Masters won the small team division, with 100%! Outstanding.
Strawberry Canyon Aquatic Masters(SCAM) again hosted the Spring Break meet at Spieker Aquatic Center on the UC Berleley campus. There are many reminders of the great swimmers who have swm here. There is the wall of swimming Olympians who swam at Cal, each with a plaque. It needs to be updated with the swimmers who swam at Beijing 2008. The pool is good, but there is a serious problem with sighting the bulkhead. A swimmer swam directly into it yesterday, I heard that he needed medical attention. I heard that other swimmers had serious sighting problems. R. Meyerhoff injured his wrist, he was icing it during the day, E. V. Boer crashed his backstroke turn, I don't know how bad he was hurt, and I am fairly familiar with the bulkhead, and it is like a solid surface and it seems to be like 1/4 inch plate steel and the surface is slippery, and the water was a bit cloudy so it made the turn treacherous.
The meet was much more comfortable than the previous two at Rinconada and CC College. The weather was cool and overcast throughout the day, and it did drizzle a bit around noon, but the locker rooms were open, warm, carpeted, and the showers are hot, so we all could keep warm. The meet was well attended, and there were several swimmers from the Central Valley. I saw several swimmers that were sporting Central Valley All Stars swim caps. I saw Clovis, Fresno, and Modesto swimmers. I had a good day, considering the weather and my shoulder. I swam all 5 events that I entered, I swam well and did not miss turns. I did mistime a few at the bulkhead. Best swim was 100fly. See the results at www.pacificmasters.org/results.
I do not think it is necessary to count my yards from yesterday.
Today Warren led the workout and we did some more backstroke and IM work
6x100back pull on 1:40 I did this for my warmup, with some 1arm fly and finishing last 3 with 25fly.
2x(4x200, reverse IM order, first 100kick)
4x50free between
2600 yards
I did 6x100 free, alternate breathing, dps
Total32o0 yards
I have retired my first Fastskin. It has deteriorated, not only at the zipper, but in the front crotch area. With the new one suit rule, I could not wear a speedo brief under the Speedo original Fastskin. I am in anticipation of possibly buying a Blueseventy. I am waiting to see if the new TYR is available in time for the PMS meet in two weeks. I would also like to send Speedo an offer they may like. I am willing to wear their LZR Racer if they could be kind enough to let me wear one.
I think I have decided what events I would like to swim at Zones. I think I have a good idea for Nationals too. I think I am going to wait and enter later, closer to when the meet entries are due, in case I change my mind about events.
I am proud to see that the teams that i am closest to have won the Jon Steiner Memorial Postal 1650, put on by TAM. TAM won the large team division, SRM won the medium team, and PET, Petaluma Masters won the small team division, with 100%! Outstanding.
Friday, March 20, 2009
Two for One
I forgot to record yesterdays workout. I was had a time issue, as the refrigerator serviceman was due between 10AM and 1PM, so I thought I would try the Sonoma Family Y, but it was way too slow, I only got wet. I did make it to Ridgway soon thereafter. First day back in the water after a 48 hour shift and I was dealing with the cramp issue, but I managed to swim through it. I did not keep close track of yards. All yardage is approximate:
1000swim
2x200fly, slow
2x100 fly
4x100fly/free
about 10 50 free/fly
this looks like about 2500 yards
The butterfly felt good.
This morning I went to PHS for workout and was in the water to warm up at 0515.
500swim
15minutes tread water
75easy free
6x50 drill/stroke
each lane gets to choose a favorite 500 set.
5x100, 75free/25breast on 2 minutes
10x50free 25texas style/25free on 70 seconds
4x125IM, but I only did 2, with 50 fly and 50 back
I am swimming at Berkeley tomorrow, I did not want to push it too much. I want to have a good meet, although the weather may not be cooperative again.
2000yards, pretty wimpy, but just about right for the day before a meet.
I hope that I do not have to perform any stupid fireman tricks today, and I hope that we sleep all night, no calls please. I hope I did not bring upon us any bad karma by making this statement. We will see.
1000swim
2x200fly, slow
2x100 fly
4x100fly/free
about 10 50 free/fly
this looks like about 2500 yards
The butterfly felt good.
This morning I went to PHS for workout and was in the water to warm up at 0515.
500swim
15minutes tread water
75easy free
6x50 drill/stroke
each lane gets to choose a favorite 500 set.
5x100, 75free/25breast on 2 minutes
10x50free 25texas style/25free on 70 seconds
4x125IM, but I only did 2, with 50 fly and 50 back
I am swimming at Berkeley tomorrow, I did not want to push it too much. I want to have a good meet, although the weather may not be cooperative again.
2000yards, pretty wimpy, but just about right for the day before a meet.
I hope that I do not have to perform any stupid fireman tricks today, and I hope that we sleep all night, no calls please. I hope I did not bring upon us any bad karma by making this statement. We will see.
Wednesday, March 18, 2009
Men At Work
I swam yesterday before work and did a weight training session in the afternoon. No pain in the recently injured shoulder/clavicle, although I did not use too much weight. It was a good session, and I did not feel too sore this morning or through the day. I also walked on the wall for about 45 minutes in the morning. Today, the second shift of the set, I only walked for 2 miles on the treadmill, and I did walking intervals for about the last 10 minutes. I speed up the track to 4.4mph for a minute and then drop down to 4.0 for a minute. It was good. I checked in on the Santa Rosa Masters website, and I found an image or two of me, I posted one here, and I am posting their link too. I am trying to decide what events I will swim at SCY in Pleasanton and Mission Viejo, if I do go south. I need to fill out my entry for Nationals too.
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