Saturday- May 1, 2010

2010 Tiger Masters Swim Meet

1200 Warmup

200 Medley Relay (Lead Off Backstroke) 30.1
-We didn't have anyone to swim against so it was just a practice start, turn and finish for each of us

200 Free- 1:54.63 (1st)
-Great swim considering I'm in the middle of training, no rest, etc. Only 1/2 sec off my best and I cruised the 1st 100 and worked the 2nd 100. Felt really strong. Looking forward to a good one at Nationals I think.

100 Back- 58.46 (1st)
-Right at my best time and I didn't really "go for it" so I'm really happy with the time. Guy next to me, 30 yr old, went 51.4!!! Same guy went 20.45 in the 50 free in a tech jammer! Think he swam at Tennessee in college.

l00 Fly- 57.89 (1st)
-Haven't swam this in easily 20 years! Happy with it, but it hurt like a bish (yes, bish, its a female fish! LOL!). The last 12 yards were a struggle!

-Like I said, I'm REALLY happy that I can match my times from the St. Pats meet when I'm in training (no rest) and with events so close to each other. I think I'm setting up for a really good Nationals.
-The Meet is really small, less than 50 people, so there is really not much rest at all between events. The officials are giving us an extra 4 minutes or so between events luckily.
-Everyone else on Team GAJA (GA Super Team) is also doing right at best times in the middle of training. So I'm happy to say it looks like we are ALL on the right track to a great nationals!!
-Tomorrow: 500 Free, 100 IM, 200 Back, 100 Free

Friday- April 30, 2010

(2x)
300 Swim
3 x 50 Drill IM Order
1 x 100 Build

4 x 100 Swim @ 1:30 Build Choice
6 x 50 Kick @ 1:00
8 x 25 w/ fins
odds: Swim IM Order
evens: Kick UW

2 x 500
1: Easy/Fast: 25/50,50/50,50/75,50/100,50
2: Pull w/ Paddles & Snorkel

4 x 50 25 Fast/25 EZ @ 1:00

200 EZ
_____________

3400 SCY
About 1 hr 15 min

Thursday- April 29, 2010

Theme: Middle Distance

(2x)
200 Swim
100 Kick
200 IM Drill

6 x 100 @ 1:30
50 Perfect Stroke/50 Build

4 x 150 Free Strong @ 2:00
200 IM Drill (leave at next :60 on clock)
4 x 125 Kick Strong @ 2:20
200 Pull w/ Paddles and Snorkel (leave at next :60 on clock)
4 x 100 Swim Choice Strong @ 1:25
200 Kick w/ Fins- Streamline Dolphin or Free Kick on Back (leave at next :60)
4 x 75 IM Strong (no free) @ 1:15
200 IM Drill (leave at next :60 on clock)
4 x 50 Strong Choice @ :50
200 Pull w/ Paddles only
4 x 100 50 Hypoxic/50 EZ @ 1:30
________________________

5000 SCY
About 1 hr 30 min

-1:41, 1:40, 1:42, 1:39 on 150's Strong
-1:55-2:00 on 125's Kick Strong
-1:05 on 100's strong free, 1:12 on 100's Back
-:55 on 75's IM strong
-:28 on 50's free strong, :33 on 50's back strong
-Pretty tired today I think as a cumulative effect of the last few weeks of training. I'll back of a bit tomorrow just because I'm swimming all weekend in a meet at Clemson and will have had NO days off this week and only 1 each of the last 2 weeks of training. Next week is the last FULL week of training before taper begins.

Wednesday- April 28, 2010

Theme: Dryland/Recovery

Core:
(3x)
Capt. Chair Leg Raises 1 x 15
Stability Ball Sit-ups 1 x 25
Torso Twist w/ Tubing 1 x 20 (each side)
Planks 1 x 45 sec hold
Half-ups 1 x 25
Stability Ball Knee Tucks 1 x 20
Hanging Knee Lifts 1 x 15

200 Other various abs

Vasa Trainer 4 x 25
Shoulder Stability Exercises w/ Tubing (3 exercises, 3 x 15 each)

Swim:
800 Swim
400 Kick
600 Pull
200 IM Drill

8 x 25 Kick UW w/ fins @ :20 rest
Odd: Free Even: Dolphin Kick on Back

200 Pull w/ Paddles & Snorkel

100 EZ
_____________
2500 SCM
About 50 min

Total Workout: About 1 hr 45 min

Tuesday- April 27, 2010

500 Swim, every 4th lap back
200 Kick
200 IM Drill
4 x 25 No Breather @ :30

(4x)
100 Stoke Drill
50 Build
-IM Order by round

3 x 300 Pull @ 3:45 Desc 1-3
1 x 200 (75 IM Drill, 100 Stroke FAST, 25 EZ) :10 rest
1 x 100 Kick Build 1:00 rest

4 x 200 Build Free @ 2:40
1 x 200 (75 IM Drill, 100 Stroke FAST, 25 EZ) :10 rest
1 x 100 Kick Build 1:00 rest

5 x 100 Strong @ 1:20
1 x 200 (75 IM Drill, 100 Stroke FAST, 25 EZ) :10 rest
1 x 100 Kick Build 1:00 rest

5 x 50 Ascend @ :50

200 EZ
_________________

5200 SCY
About 1 hr 30 min

-3:28, 3:23, 3:20 on 300's
-2:22-2:25 on 200's (split 1:15-1:10ish)
-1:04-1:09 on 100's- I was dead today
-Still feeling tired/sore a bit from weight on Sat!
-Will Walk/Jog a bit tonight and dryland/core tomorrow with just 2000 swim

Monday- April 26, 2010

Theme: Sustained Effort with a kick at the end

(4x)
150 Swim
100 IM Drill

(3x)
2 x 50 Kick @ 1:00
2 x 50 Tennessee Tumbler Turn @ :50

6 x 225 @ 3:20 Desc 1-3, 4-6
-25 Fl, 50 Fr, 25 Bk, 50 Fr, 25 Br, 50 Fr
6 x 50 Hypoxic @ :50
-3 Breaths per 50
6 x 200 @ 3:00 Desc 1-3, 4-6
-25 Bk, 125 Fr, 50 Kick
6 x 50 FAST @ :50
-3 Fr, 3 Bk
6 x 75 @ 1:10
(3)25 Fast/50 Moderate, (3) 50 Fast, 25 Moderate

200 EZ
_________________

5400 SCY
About 1 hr 35 min

-Swimming back over at Mt. View since its SCY and Central was SCM. Only thing that sucks at MV is pace clock locations.