Fly Week

Womens Lwt 2x USA winning bronze at Lucerne;
photo copyright row2k.com

Last weekend was a busy rowing weekend with Southwest Regionals at Lake Merritt and the third World Cup series occurring in Lucerne, Switzerland.  At Lucerne, the US had a strong performance, earning medals in the Men's 4+ and the Women's 2-, 8+, and Lwt 2x.  Read a summary race report here at RowingRelated.  A huge congratulations to Kristin and her doubles partner for earning the bronze in the Women's Lightweight 2x!  Read Kristin's race report here at her blog.  Watch the third World Cup racing here at Universal Sports.

For me, this spring has been busy with several races--San Diego Crew Classic, Pacific Coast Rowing Championships (PCRC), Gold Rush, and SW Regionals.  With the last race of this season done and over with, I took this week to swim with Marcia again.

(Marcia actually keeps her own blog called "Distance Lane."  Check out one of my favorite Macia post.)

Fly week.  What a great week to start swimming again.  And it even ended in a swim test!

Monday, 7/12/2011
AM:  SWIM
Warm-up w/one-arm butterfly and dolphin kicking w/fins
Main set:

1. 4x200yd free w/one tennis ball in each hand; focus on keeping elbows high in the water (the tennis balls were miserable, never felt so slow in my life)
2. 4x200yd free w/fins and NO tennis balls!  (never felt so fast in my life!)

PM:  OFF

Tuesday, 7/13/2011
AM:  SWIM
Warm-up w/back dolphin kicking w/fins
Main set: (no fins at all!)

1. 2x25yd fly
2. 300yd free
3. 4x25yd fly
4. 300yd free
5. 6x25yd fly
6. 300yd free

The 300yd free were suppose to get faster each time.  At this point in the workout, it was already 7 o'clock, and I had to get out in order to get to my morning meeting on time.  Apparently, Marcia's sessions in the summer go until 7:15AM (1.5 hours).  Trust me, the extra 15 minutes is killer.

PM: OFF (watching the Princess instead of going to practice)

Wednesday, 7/13/2011
AM:  SWIM
Warm-up w/dolphin kicking, fins and board
Main set:

1. 15x100yd of 75yd free and 25yd fly
2. 200yd of partner drag, alternating partners every 25yd

You would think that the 15x100yd would not be too bad, but that was brutal.  Whatever interval Marcia put us on, there was only 10 seconds of rest between pieces.  At the beginning, Marcia wanted 20x100yd from us, but she must have took pity on us or got tired of watching our miserable fly.  Our lane leader and I were watching the clock very closely, and there was definitely enough time for 20x100yd.

PM: OFF

Thursday, 7/14/2011
AM:  SWIM
Warm-up w/flutter kick, fins and board, and some crazy sculling
Main set:

1. 4x25yd free, working on stroke frequency
2. 15 minute swim test!

My 15 minute swim test felt strong, and I was a little surprised not to beat my record from the last 15 minute swim.  That's probably what I get for not swimming for almost two months.