Copy of Yardage/Meterage by  tnmrck  tnmrck 
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DATEDISTANCEUNITSBest S/L (dps)COACH'S COMMENTSOTHER NOTESWEIGHT lbs
Time trials and official times

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11-7-20052050YARDS
11-9-20052100YARDS18RH arm swinging wide. Keep close at finish, coordinate with trunk rotations.
RH arm swinging wide. Keep close at finish, coordinate with trunk rotations.
11-11-052150YARDS17Shoulder pain but otherwise yardage remarkably easy this morning with no long rests at wall sucking air. Water temp lower than usual this AM at 73°F.
11-14-052200YARDS20Reach (not catch) and finish go with trunk rotation. "Almost catch-up" distinct from catch-up drill.Stroke clinics available. One this Saturday already fully subscribed. Next one Dec 10. Check rec dept.
11-16-052250YARDS18"Reaching over barrel" resulted in noticeable acceleration. Body roll still results in bending, twisting, sinking.
11-18-051500YARDS18Yardage approximate; time trial
11-21-052300YARDS18Tried blue zoomers. Got a little extra propulsion when I thought about it. Kicking drills now possible without resorting to whip kick
11-23-052350YARDS
11-23-051800YARDSYardage approximate; time trial
11-28-052400YARDS18
11-30-052450YARDSEvening practice
12-2-052500YARDS
12-5-052550YARDS
12-7-052600YARDSPete says time trial Friday
12-9-05Some18Time Trial
12-12-052650YARDS19Evening practice. Have a cold.
12-14-052700YARDS18
12-16-050
12-19-052750YARDS
12-21-052800YARDS18
12-23-052400YARDS+ time trial between kick set and main set
12-30-052850YARDS
01-05-062900YARDS
1-09-063000YARDS
1-11-063300YARDS16Add'l yardage accidental. Forgot to count 6 x 50 kick set. Finished at about 7:35 PM.
1-13-063050YARDS
1-16-062500YARDSHold yardage at 3000, increase "intensity." Get into a (faster) lane where you're (un)comfortable.15 minute late start due to pool cleaning. 2500 in 60 min is same pace as 3000 in 75 min.
1-18-063000YARDS16Dropping elbow -- don't. Reach over barrel -- all the way around to the other side. Thumb down, elbow up. Stroke is shape of question mark. Should feel pull from lats. Punch or hook the water -- take up the slack immediately. Coordinate with opposing motion from opposing arm; trunk rotation drives the process. (John)100 YD just before advice 1:20, just after 1:12.
1-20-062100YARDS+50 free time trial. Early out for business meeting.
1-23-063000YARDS
1-25-063000YARDS15
1-27-063000YARDSIncluded 2X 800 YD sets. Finished early.
1-30-063000YARDSTime to lose the fins. (Done).Included uncomfortable 4x75 kick set -- kick 6X, rotate, repeat, no board. Was doing 00:13 on 25's on sprint set at end (per pace clock)
2-1-062000YARDSEarly out to put covers on.
2-3-063000YARDSSwam in faster lane with Chris, and a girl(!). Did a 50 yard time trial AND completed 3K yardage. woot.
2-6-063000YARDSFinished 3K with about 5 min. to spare.
2-8-063400YARDSPete: "Try to finish the main set." (Done). John: I'm pushing downinstead of back -- at least with RH, maybe both. The outreach is donefrom a side position, so it doesn't push you sideways. Keep elbow and shoulders across back rigid, like a kayak paddle. Should feel pull fromlats. Flare hand to keep direction of effort going forward.3400 yards in about 78 minutes. Main set included five 200's: 3:15, 2:57, 3:10, 3:02, 2:55. Also: Experienced syncope when getting out to talk to Pete just prior to main set, and got a calf cramp during last 200 of main set that dorsiflexed flexed my foot into a drag position. Don't know if it's cause/effect, but I substituted Red Bull for afternoon coffee and will not do so again.
2-10-062900YARDS
2-13-063000YARDSHard yardage today following weekend in Tahoe.
2-18-063000YARDSSat AM workout
2-24-062750YARDSSat AM workout. Yardage is a guess. Locked out of supply area -- no cover cranks, no whiteboard, etc. Felt OK after being out for a week.
2-27-063050YARDSRain, wind, whitecaps.
3-1-063000YARDSMain set consisting of 200s. Times were slower than on 2/8 above.
3-3-062600YARDS+ 50 YD time trial
3-6-063000YARDSslow today
3-8-063200YARDS"You've got just enough time for another 200."

"Bust out a 50 at Stanford this weekend. Longcourse. Straight shot. 50 meters."

Felt much better today.
3-12-061000METERSProbably did at least 1000 meters in the warm-up pool at Stanford.
3-15-062800YARDSSkipped ahead to sprint set for something different
3-18-063800YARDSIn lane with Michelle (not that one, or that one, a different one) and worked for extra yardage. Faster swimming, less rest than usual.
3-20-062800YARDSCheck lgmasters for potential club affiliation to qualify for World event in August.Slow, heavy, out-of-breath today. wtf.
3-22-063150YARDSTechnical discussion with John disclosed reason for curling into a "C" and sinking when I try to roll: By habit I (correctly) push thoracic (lung) space down to maintain balance. Having not rolled over millions of yards of practice, I came to associate achieving water balance with pushing "down" with "forward." Works only when you're level to the surface -- if you're not, as when rolling, you curl into a "C" and sink. Duh. Down means down, which can mean foward, sideways, and in-between. Ability to roll immediately followed new awareness of the unforgiving and absolute directionality of buoyancy.Kicking drill included 50 YD sprints -- I was doing 35s. Almost finished main set -- 150 to go...
3-25-064000YARDSSat AM workout (1-1/2 hrs instead of 1-1/4). Main set included a timed 1000. Swam with Michelle again and another swimmer. Finished main set and made it partway into the final sprint set. Read Emmet Hines the night before: balance, DPS, emphasis on efficiency among topics reviewed to productive effect.
4-15-063100YARDSGot sick with a pretty ordinary cold and missed a couple of workouts after last recorded practice (3-25, above); struggled to get back up to previous yardage. Back to sucking air at the wall at first. Have actually made most practices since then though not recorded. Today, finished 2 of 3 iterations of main set (following warmup, drill set, kick set, pull set, and timed 500 (~ 08:20). Not sure I counted that 500 in yardage -- may have done 3600. Lane 6 again this morning with Michelle, who drafted during pull set.
4-17-063400YARDSFinished main set trailing Michelle and Nico most of the way.
4-21-063400YARDSKept up with Michelle pretty well. Lats still sore today (4/24) which is what John said should happen when I perform movement correctly. Ridiculously exaggerated rolling is probably just about right. I may be swimming much faster with right side breathing; noticed that I caught up and almost tagged Michelle inadvertantly when right-side breathing, fell back with left. Will have to check cruise interval both ways. Skipped 200 pull in warm-up to sync up lane, made up yardage in sprint set after main set, so I get a "Y" in the G column.
4-24-063500YARDSLast segment of main set was 8x100 -- perfect for right-side, left-side check (above). CI with left side breathing was 1:40, with right-side breathing was 1:35. Still feels funkily unfamiliar, but there it is. Also after viewing above-water clips of Barcelona and Athens tried supinating hand at start of recovery -- makes recovery much easier.
4-26-063200YARDS15Includes 50 yard time trial. Getting 16 dps routinely now.
4-29-063000YARDSPlus sprint set. Same for next two workouts, approximately, which I recorded more completely and accurately previously, but NumSum wouldn't save (no drop-down under file menu, clicking disk icon didn't do anything). Maybe 60 rows is about the max.
5-1-063000YARDS"
5-3-063000YARDS"
5-6-063000METERSLGHS pool in longcourse configuration. Pete away, some other guy coaching.
5-8-062500METERSHard distance after the weekend. Lesson?
5-10-061500METERSLate start again installing lanelines. Hard distance. 50m trial (30.9). Don't look for it on time trials spreadsheet. Kick set included dolphin-on-back. Recently read Hines article on (prone) dolphin propulsion (it isn't dolphin "kick," propulsion comes from sliding over and under a mass of water by alternating chest/hips). Tried that in supine position (per drill) and got terrific propulsion from core with legs and feet just following along. Strange and very welcome. Propulsion afterwards seemed to be affected even in freestyle; think I'm beginning to understand what Hines means about actual stroke being relatively unimportant. Will look closely at Coughlin et al. slo-mo to see when/how principle can be applied. Mostly through first round of main set when Pete pulled me for the 50 meters. Knew it wasn't a fast day but said let's go and get a time anyway. Didn't swim after that but stayed to remove lanelines, pull covers.
5-17-062500METERSMade it to all workouts last week but felt lousy with early fatigue, nausea, etc. Got out after just 1000 meters or so on Sat. Today went to 6AM practice. 15 minute late start (lanelines). Feeling better but not up to full strength. Pete says, "Friday! On the blocks!"
5-20-062800METERSDecent distance I guess for this Sat AM practice. Still not feeling that great.
5-22-06whiffed practice on purpose for the first time since starting last October.
5-27-06about 2250YARDS"The best thing is running. You get the most bang for the buck that way in terms of conditioning per amount of time. You could do cycling, but it takes longer. Start by running just 20 minutes or less, or else you'll be sore. A good way to go is 5 minutes run, 1 walk, or 9 minutes run walk, etc. That weight will start coming off, too." That weight?LG pool back in SCY config. Missed Wed due to LGHS varsity football meeting. Sat 5-27 hard yardage -- burning both ends at desk leading up to ASMS. Mentioned to Pete that I wasn't getting any faster at swimming, & asked what I might do by way of cross-training. Answer at left.180
6-3-062200YARDSUgh. Was in Seattle Sat night through Thursday night. 7AM to 1AM schedule while there. No workouts. Workout this morning went as expected, considering.
6-3-068:00/16:48MIN RunStart by LGHS tennis courts, ran up E. side of LG creek for 8 min., then returned. Continuous running -- why waste time walking when the point is swim conditioning? LG creek trail (west side of creek) closed as often the case over past few years. First couple of minutes were jarring, but run felt better after that.180
6-4-069:00/17:58MIN Runnegative split180
6-5-063000YARDS20Just barely finished by end of workout time. Slower than I was 3 months ago. Rob suggested musculoskeletal issues -- tightness, imbalance, etc. may be slowing me down. With that in mind, I noticed in today's workout that I'm avoiding hard pulling (spilling water) after the catch to spare shoulders, esp. RH, which would explain reduced yardage, high DPS despite high intensity effort. Trying to get into the clinic to see Rob or Larry this week.180
6-6-0610:00/21:19MIN RunForbes Mill entrance to Los Gatos Creek Trail and Jones trail now closed. Detoured across hwy 17 bridge to try heading north along creek to find that entrance closed as well. This seems to be the summer of "no" for Los Gatos recreational trails. Detoured again into old town, through neighboring residential street and picked up paved trail at Miles. Ran north (downstream) along Los Gatos Creek. Strong positive split from uphill return to LGHS back the way I came. Remember to try College or East Main trail entrances next time.
6-7-062200YARDSCrap
6-8-06Saw Rob and Jenny at PTLG re: shoulder pain and weakness in stroke. Began stretching exercises to increase shoulder mobility, Rob to enroll me in swim sim program -- will work with Jenny.
6-10-063400METERSStill have pain/weakness, but stroke and perhaps conditioning (the running) seem to have improved. Much more distance today than previous for a long time. Swimming with Michelle R. always helps too.
6-12-062800METERS
6-14-062500METERSFollowed physical therapy work with Jenny at PTLG.
6-17-063500METERSFelt good. "Fast" 100M @ 1:10. Me, Michelle and another girl. Me, Michelle took turns leading.
6-19-062700METERSLate start. Finished 2700 as covers going on. 2953 yards.
6-21-063000METERSFinished 3K at exactly 7:30. Did 3:05 for final 200M of main set, was trying to break 3:00. Was on track at the half. Right shoulder good, left clicking at catch.
7-1-063000YARDSI have not missed the intervening workouts but I have neglected to record them. Pool is now in SCY config. Today did warm-up, drill set, kick set, and 1X of 2X main set then skipped foward to sprint set. Then 4 x 50s to reach 3K. See time trial from last Wed 6/28.
7-15-063200YARDSMissed a couple of workouts around the 4th due to holiday travel but have been making it to practice otherwise. Except for last Wednesday when work schedule overwhelmed. 1:40s today in lane six with Michelle, Amy, and Josh. Josh out @ about 1000 yds after multi-swimmer accident at wall during timed 200 opened a cut under his left eye. Caught him after practice leaving ER in good spirits following Tx to close cut. Anyway, I finished the 200 around 2:40, so it would have been about a 2:25, 2:30 without the pile-up.
7-17-063400YARDSLane 6 w/ Michelle R. Lots of stupid 300's. Led final for a 4:30.
7-19-062200YARDSPlus 100 YD time trial. Josh back at practice.
7-22-064000YARDS
7-24-063500YARDS
7-26-063000YARDSPool water is hot now from California heat wave.
7-29-063800YARDS
7-31-06Approx 1500YARDSSkipped main set, did sprint set. Preparing for FINA.
 
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Name:  Copy of Yardage/Meterage by  tnmrck tnmrck 
Description:  Workout Distance
Tags:  yardage swim swimming distance  
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