Another Page of Out of My Log

View of Lake Merritt from the boathouse

Monday, 5/16/2011
AM:  ROW
This morning, we had 1 quad, 1 double, 1 women's single (me), and 2 men's single out on the water.  Practice today alternated between solid pressure pieces and drills.  We had a short warm-up to the finger.  The workout was:

1. 12 minute piece at 24spm, taking a 20 strokes every 3 minutes at a 28-30spm
2. Drill - square blades, every other stroke
3. Practice starts
4. 12 minute piece at 24spm, same as above
5. Drill - arms, arms and body, half slide, full slide, repeat!  (Must be really quick transitioning from full slide to arms only!)

There was a strong headwind coming out of the finger, but the rest of the lake was relatively calm--at least much calmer than Lake Natoma was!

PM:  ERG
2x30 minutes steady state, 20spm

Tuesday, 5/17/2011
AM:  SWIM
This week, we have a swimmer visiting from Japan.  Marcia used to coach this swimmer in the 80s (maybe before I was born?!)!  This guy is fast with and without fins.  In fact, in our warm-up of 6x75yd kick with fins, he and I were basically racing every piece and neither of us not letting up.  So much for a warm-up.
Main set:

1. 45 sec wall kick, 25yd easy, 25yd over-kick (slow arms, big legs, kick!)
2. 45 sec vertical kick (no cheating with arms; I am really bad at this, and Marcia yelled at me TWICE), 25yd easy, 25yd family kick board (everyone in the lane shares one kick board)
3. 1 minute wall kick, 25yd easy, 2x25yd over-kick
4. 1 minute vertical kick, 25yd easy, 2x25yd family kick board
5. 1 minute 15 sec wall kick, 25yd easy, 3x25yd over-kick
6. 1 minute 15 sec vertical kick, 25yd easy, 3x25yd free SPRINT
7. 30 sec wall kick, 25yd easy, 25yd free SPRINT

PM:  ROW
Windy weather.  We waited around for awhile before going out in 2 women's fours and 1 mixed quad (me in bow).  We had a longer warm-up from the finger to the dam.
Workout:

1. 1,000m with start, solid pressure, not race piece
2. 2x500m race pieces with starts
3. 1,000m race piece with start

Despite the rough water, practice turned out alright.  Ready for 1,000 meters this weekend at Gold Rush?

Wednesday, 5/18/2011
AM:  SWIM
Again, racing back and forth on the 6x75yd kick with fins.  This guy is fast, but I am not giving an inch.
Main set today was the 4x100yd swim test!  Dammit, another test!  Rowers, think 4x500m on the erg.  I actually had my best 4x100yd times though today:

1. 100yd - 1:11 minute
2. 100yd - 1:09 minute
3. 100yd - 1:09 minute
4. 100yd - 1:08 minute

My previous best was 1:12.  Today, my breathing was more regulated, and I focused on keeping my head down and looking at the black line at the bottom of the pool.  Nothing like chasing that black line.