the17thman

Last Chance Workout - Taper Swim

This morning was The Last Chance Workout before Nationals.  Workout was a super taper and we were done in 45 minutes.  A few of the 7pm swimmers woke up to get in one extra or last swim.  I haven't seen so many fast swimmers at the 6am workout since Gay Games in 06'.  After workout besides talk of when everyone was arriving the other topic of discussion was everyone's post-Nationals practice routine.  Let's just say that a few people will be cutting back.  As for me I plan on doing more running.  Since I have the West Hollywood "LA Pride Run" 10K in a month I need to start running.  That and gotta start planning LCM Season.

As for today's LAST CHANCE WORKOUT (I'm watching too much of The Biggest Loser(:

400 Warm Up

4x50 Kick / 50 Drill / 50 Swim (600/1000)

Main Set:
5x
100 Swim Technique on 1:30
50 Easy
2x25's Fast on 30
I switched it up doing some fly, back and recovery free.  (1000/2000)

Then I warmed down a 100 for a total of 2100 yards.  I think I actually did a 500 warm up instead of the given 400 as I was trying to miss some of the kick/drill part of warmup.  The warm up kick/drill/swim 150's were to be done 5 times.  But then again I wasn't counting my first swim.  I just was doing a 50 stopping, chatting and going again.  My usual.

The coach has each swimmer's events on an index card and asked us to fill it out with our goal times.  Since I haven't really thought about that I told her I'd do that today and give her my goals tonight or tomorrow in Clovis.  Some of my entry times are at least 2 years old and were done at Nationals up in Federal Way.  Some of my other entry times are already my slower times as I swam one meet at UCLA after I entered my times.  As of now I just want to hold the line and not go any slower then my entry times.  The only event that I am doubling down on is the 1650 as that time is 2 years old and I dropped so much time in my 1500 last year.  With those two factors in mind I know I will be dropping some time in the 1650.  Or at least hope to. 

MTD Yardage: 9,950
MTD LCM:  0

YTD Yardage: 242,650
YTD LCM 2,000

Taper Monday

This mornings workout was a taper workout that for me had a bit too much sprint work for my taste.  But that is what tapering is about.  I did screw up part of the workout as I took a pee break when the coach was giving the details of the main set.  I figured I'd just follow what was on the board.  The only thing was that only part of the set was on the board.  Doh!

Warmed Up A 300.  Then we did 4x75's kick.  Well it was suppose to be kicked but I walked in the shallow end.  And then in the deep end I was pretty much diving to the bottom and pushing off.  Then we did some drill work.  I think it was 3x100's borken as 50 drill / 50 swim.  The drills were one arm, fist and 3 free / 3 back stroke.  (900/

Main Set:
200 DPS on 3:15 (gotta love that interval)
16x25's on 25 as follows 1st the first 1/2 sprint, 2nd the second 1/2 sprint, 3rd all sprint and the 4th one even faster than you think you can do or uber sprint. 
200 DPS on 3:15 (gotta love that interval)
16x25's same as above.  I was sick of sprinting and pretty much just swam them on pace.
200 DPS on 3:15 (gotta love that interval) (1400/2300)

50 easy (2350)

6x25's starting in the middle working the turns. (150/2500)

Then we did a 50 working about 40 yards fast with the turn. (2550)

Then we switched to some stroke.  Umm...50 kick / 100 drill / 50 swim / 50 kick. (250/2800)

8x25's on 40 Stroke.  Same as the free pattern.  Did the first 4 fly and the second 4 backstroke. (200/3000)

Then 2x25's sprint off the blocks. (50/3050)

Then I finished up with a 100 easy. (100/3150)

I felt a bit sluggish at the beginning of workout but I will admit that this morning was the first time I didn't oversleep in over a week.  I woke up a minute or two before my alarm.  In the workout I had someone else lead the lane who I'd normally go ahead of but I figured with him out front it created an artificial barrier for me not to over due it.  I went 10 seconds after him and just kept a nice easy steady pace.  Since this is a taper week no gym time, no spin classes and pretty much nothing but drinking lots of water and eating.  Would be nice to taper all year long!

MTD Yardage: 7,850
MTD LCM:  0

YTD Yardage: 240,550
YTD LCM 2,000

Taper Swim

Last week I took way too much time off from swimming and boy did it show during today's taper workout.  I felt like crap and struggled to get some speed going.  Or maybe it just felt that way. 

I started off with a very slow 200 warm up.  It was more of me just splashing around for a bit.  Then our coach started the warm up set. (200)

I don't remember the full workout since it was about 6 hours ago.  I remember the warm up was long with 100's swimming, 50's drilling, 50's kick with both freestyle and stroke.

I know at one point we did 3x100's free on 1:20 and I was getting plenty of rest but it was a struggle.v(300/500)

2x
50 on 60
4x25 on 30
I mixed it up with some back and butterfly.  Since only two of us were going to Nationals we did our taper workout at the wall lane.  Well the lane has one of those basketball net things that is goes right to the edge of the pool.  So at one point I slammed the finger tips of my hand into the basketball net stand.  That was smart. (400/900)

I'm missing more of the workout but it ended up with one sprint.

200 off blocks Broken as 75/50/50/25 resting 10/5/5.  I did it freestyle on 1:59.  I then warmed down.  Since we were tapering workout ended a bit early.  I stayed on deck and got some sun.  Hel if I'm shaving my arms and legs for Nationals I so need some color.  Not for the swim meet as I could care less but when I get back.  I don't want to be walking around WeHo with my pale chicken legs.  (200/1100)

MTD Yardage: 4,700
MTD LCM:  0

YTD Yardage: 237,400
YTD LCM 2,000

3600 Easy Taper Friday

Today I decided to try and swim a lap swim.  Now this week the swimming mojo had left the pool for me so I took a little break.  But during that break I decided to go to National's next week so I had to get back in the water.  So after not swimming since Monday I decided to hit the afternoon lap swim to get back into the swim of things.  I know 3 days is not a long time to go without swimming for most people but it is for me.  Today was about reconnecting with the water and getting myself ready for next week while keeping that I'm tapering in my mind.

Warmed Up:
400 Swim
300 Pull
300 Kick
100 Swim (1100)

6x150's
50 Kick
50 Drill
50 Swim
10 seconds rest in between each 150.  Fly/Back/Free 2x.  (900/2000)

5x100's Free Pull on 1:20
rest a bit
4x100's Free Kck on 1:50
rest a bit
3x100's Free Swim on 1:15
rest 30 seconds
2x100's Back Swim on 1:30
rest 30 seconds
1x100 Fly. (1500/3500)

then I took a breather and finished off with a 100 warmdown for a total 3600 yards.  It wasn't the hardest workout in the world but it did it's job.  Got me back in the water without killing myself.  Tomorrow I'll do a splisy splash fun swim with my friend Amy which is me just kicking behind her helping her with her stroke and a bit of drill work.  Then on Sunday I'll hit the afternoon workout which will hopefully be a nice taper.  Finishing off with Monday morning or Monday night.  Which will be my last swims before the 1650 on Wednesday. 

Also on the agenda is that I need to lay out the next few days.  Since I'll be shaved down and my pale Irish skin looks sickly white I so can't be hairless and untanned.

MTD Yardage: 3,600
MTD LCM:  0

YTD Yardage: 236,300
YTD LCM 2,000