Saturday- April 16, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 3

Warmup:
400 Swim
200 Kick
200 Pull
200 Drill

4 x 50 Build
2 x 25 Fast

500 Free (2nd):
Palm, Jeff A 39 Greenville SC 5:10.28
28.34 58.77 (30.43)
1:29.93 (31.16) 2:01.74 (31.81)
2:33.49 (31.75) 3:05.08 (31.59)
3:36.72 (31.64) 4:08.59 (31.87)
4:40.58 (31.99) 5:10.28 (29.70)

50 Free (5th):
Palm, Jeff A 39 Greenville SC 24.00

200 Men's Free Relay (6th):
Greenville SC 'A' 1:37.33
1) Jacobson, David R M51 2) Rice, Bryan M45
3) Gant, Rick A M43 4) Palm, Jeff A M39
24.10 47.96 (23.86)
1:13.93 (25.97) 1:37.33 (23.40)

-Pleased with my 500 Free for how I feel (coughing, stuffiness, snot, etc). Got a little tired towards the end and the second to last 50 is the one that cost me the heat win.

____________________
2600 SCY with warmdown

Friday- April 15, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 2

Warmup:
600 Swim
200 Kick
400 Pull
200 Drill

2 x 50 Build
2 x 25 FAST
50 EZ

200 Free (4th):
Palm, Jeff A 39 Greenville SC 1:53.85
26.03 54.76 (28.73)
1:24.02 (29.26) 1:53.85 (29.83)

100 Back (1st):
Palm, Jeff A 39 Greenville SC 58.02
28.72 58.02 (29.30)

400 Free Relay (5th):
Greenville SC 'A' 3:42.10
1) Stuart, Steven J M42 2) Rice, Bryan M45
3) Long, Douglas A M57 4) Palm, Jeff A M39
28.17 58.93 (58.93)
1:23.96 (25.03) 1:52.22 (53.29)
2:20.25 (28.03) 2:50.44 (58.22)
3:15.00 (24.56) 3:42.10 (51.66)


________________________
About 3200 SCY with warmup, events, warmdown

-Not a great day, coming down with something....sinuses, throat, cough...bullshit. I'm pissed.
-Taking meds tonight and relaxing, hoping for under 5:10 in 500 free
-Had a GREAT late lunch with Michelle McCarthy (and her son and daughter) who I swam with at S. Carolina. GREAT to catch up!

Thursday- April 14, 2011

YMCA Masters Nationals, Ft. Lauderdale- Day 1

Morning Warmup
600 EZ

Main Warm-up
600 Swim
200 Kick
400 Pull
200 Drill

4 x 50 Build @ 1:15
1 x 100 @ 1000 Pace
100 EZ

Warm-up before event:
600 Swim
2 x 50 Build
100 EZ

1000 Free:
2 Palm, Jeff A 39 Greenville SC 10:43.69
28.76 1:00.77 (32.01)
1:32.96 (32.19) 2:05.70 (32.74)
2:38.27 (32.57) 3:10.83 (32.56)
3:43.17 (32.34) 4:15.44 (32.27)
4:48.22 (32.78) 5:20.94 (32.72)
5:53.31 (32.37) 6:25.73 (32.42)
6:58.07 (32.34) 7:30.87 (32.80)
8:04.03 (33.16) 8:36.99 (32.96)
9:09.96 (32.97) 9:43.16 (33.20)
10:14.89 (31.73) 10:43.69 (28.80)

600 Warmdown

_______________________

4800 SCY

Wednesday- April 13, 2011

AM Swim:
800 Swim
400 Kick
600 Pull
200 Drill

4 x 25 Kick UW w/ Fins @ :45
______________

2100 SCY
About 45 min

PM Swim:
1000 Cruise in Competition Pool @ HOF Pool in Ft. Lauderdale
About 20 min

Tuesday- April 12, 2011

600 Swim
200 Kick
400 Pull
200 Drill

8 x 50 @ 1:15
-Desc 1-4, 5-8
-4 Free, 4 Back

50 EZ

4 x 100 Pull w/ Paddles @ 1:45
-Odd: Hold under 1:05
-Even: Hold 1:10-1:15

50 EZ

8 x 25 Kick UW w/ fins @ :45
-Odd: EZ UW SDK
-Even: FAST UW SDK

200 EZ Warmdown
________________

2700 SCY
About an hour

-1:03, 1:10, 1:01, 1:08 on 100's pull

Monday- April 11, 2011

2 x 250 @ 4:00
2 x 100 @ 1:40
8 x 50 @ 1:00
-Desc 1-4,5-8
-Pull w/ Paddles only

1 x 400 Broken :10 @ 200
-1:15 pace first 200, under 1:10 second 200
50 EZ

6 x 50 kick @ 1:15

4 x 75 50 Perfect Stroke/25 Fast @ 1:30
50 EZ

12 x 50 @ 1:15
odd: pull w/ paddles only, perfect stroke
even: 500 pace

200 EZ
---------------

3000 SCY
About 70 minutes

-2:25, 2:12 on 400 broken
-Held :29-30 on 50's 500 pace

Sunday- April 10, 2011

800 Swim
400 Kick
600 Pull
200 Drill

4 x 50 @ 1:10 Build
Odd: free
Even: back

2 x 100 Free @ 2:00
-1000 Pace

200 EZ
___________________

2600 SCY
About 45 min

-1:03, 1:04 on 100's