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I was getting the lack of water blues, so I showed up for practice.
6x50 Kick w/Mono on back on 1:00 (500)
I was sick most of this week, in addition to the Water Polo barrage, I only got 2 days in.
The Seniors sang Happy Birthday to me during the pyramid set,
that meant a lot to me, since I stayed home sick and didn't get to have a little special lunch with my co-workers.
So now I'm off to the 50-54 aged cheese group, plus its gonna
really look interesting going to a couple of USA meets.
Aquasol 5:15 - 6:45 ish
Just me and a kid.(I think the Master's are just me)
Warm 2x100FR, 200IM drill, 100K, 200P (700)
10x50FR on :45 do :45
10x50FR on :45 do :40
10x50FR on :45 do :35 (did :35 on 1:00 after #4) (1500/2300)
10x100 FR Pull on 1:30(1000/3300)
5x100 BK kick, (huge hamstring cramp on the 75)(50/3350
On my third turn of the first backstroke kick set, my right hamstring cramped up, huge
then the left one cramped, I had to reach and grab the lane line just to keep myself up. The pain was so intense that my legs completly locked up. First time I had to drag myself out of the pool and it was still cramped!
We almost lost tonights workout with a last minute waterpolo game,
the director of the YMCA got involved and stopped it. Whew...
Warm 100FR, 100BK, 150K, 150P (500)
200 Fly kick w/ board (200/700)
20x50 First 10 BR w/ Free kick, / Second 10 Fly Kick on 1:00/1:10(1000/1700)
16x100 BK/FR Alternate BK on 2:00, FR on 1:45 (1600/3300)
20x75 Pull Breath on off-side (paddles and buoy) on 1:10 (1500/4800)
Felt good to get some decent yardage in for a change
Aquasol. 5:30PM - 7:15PM
Coach Janine wrote a workout and stuck it to a kickboard.
It was the same as the JO's. lol
Warm 2x100FR 200IM drill, 100K, 100P (600)
2x200 IM Kick no/brd RI :15 (400/1000)
10 x 50 FR Fist Drill / High Elbow Drag drills on 1:00 (500/1500)
6x200 IM 1.Normal, 2.Medley (BK,BR,Fly,FR),3. Backwards. repeat.
on 4:00. Last 2 I pulled, my right hip started reminding me it was there.(1200/2700)
4x50 Sit on board BR / Kick BR (200/2900)
4x50 Scull drill on 1:00 (200/3100)
10x75 K with fins, 2 FR, 2 Fly, 2 BK, etc. (750/3850)
4x25 FR Sprint on :30 (3950)
I was in the gym yesterday, but avoided all leg exercises. Got a lot of pull downs in and working on the incline sit-up bench, can only do 3x10.
My hip ligament pain has subsided, thought it was a thigh flexor, but noticed a "crack" noise when I got up from sitting a long time and the associated pain. It doesn't hurt to get in the car or do flip turn's, however I'm not pushing it. Glad I was able to do some normal swimming, yet my arms felt like lead from yesterdays weight workout.
I must have been tired Wednesday, but I felt a strain after the 5x100 Monofin set, and woke up Thursday with a pain in my upper right thigh. So looks like I strained a thigh flexor muscle. I really hurts when I lift my leg up to get into the car, or while in the flip turn to keep my leg in the up position prior to kicking off.
Back to Wednesday,
Aquasol Coach Janine is back!
5:30PM - 7:15PM
Warm 2x100FR, 200IM drill, 150Kick, 150 Pull (700)
5x200 (50Stroke-100FR-50Stroke) (1000/1700)
#1 Fly, #2 BK, #3 BR, #4 FR, #5 IM
10x50 Kick Free on 1:10 (:55-1:00) w/board (500/2200)
10x100 Pull Odd=FR, Even=Choice(Back) on 1:45 w/paddles & pull bouy (1000/3200)
4x50 Swim each stroke on 1:00 (800/4000)
5x100 Monofin kick, 25UW, 25 Side, 25 on back, 25 other side on 1:45 (500/4500)
4x50 cool down
I skipped Thursdays Gym workout, due to being limpy and sore.
On Friday the coach gave me a easy workout, but after hearing of my injury, she was almost in tears, since the schedule change, and "water polo" taking up the afternoon's and Tuesday, the masters group has all but dissolved.
Here is a quote from our newsletter;
"In addition to the Tuesday night pool closures, the following nights will be reserved for water polo matches:
Thursday, September 8
Wednesday, September 14
Wednesday, September 28
Thursday, September 29
Wednesday, October 5
Thursday, October 6
Thursday, October 13"
This is the first year WP has made a huge fender bender in the swimming program, the only good thing to come out of this is justification to keep the pool open year round, despite budget cuts, weak economy, etc...
I find myself there with a fitness swimmer, but the guys and gals are now swimming with the Y group (no workout, no coach, just swim laps) in the 5:30 AM - 7:00AM time zone.
Coach Janine remarked that there is probably nothing worse for a coach, than to watch her group break up.
I managed to get in 10x100 P but I had to do open turn's and did some 50's of backstroke, but had to use the old school spin turn. Fly's and UW orca's were omitted.
So for Friday, I got in about 2000 yds.
Tuesday August 23, my upper's weight routine
Inclined bench press 3x 10x35lbs
seated isolated curls 3x 10x35lbs
Forearm curls 3x 10x35lbs
Cable straight arm's pull downs
12 x 25 lbs each arm
12 x 27.5lbs each arm
12 x 30lbs each arm
Cable pull downs, backstroke sim.
12 x 15lbs each arm
12 x 17.5 each arm
12 x 20 each arm
10 x 230lbs
10 x 270lbs
4 x 360lbs
Triceps cable 3 x 10x60lbs.
Flat on back bench press
3 x 3 x 140lbs.
Wide grip pull downs
10 x 100
10 x 120
10 x 140
inclined sit-up's 3x10
Cool down bouncing med ball (8lb)
with each arm
Wednesday August 24, 2011
Warm 100FR, 100BK, 200IM drill, 200K, 200P (800)
12x50 FR Scull drill/Swim on 1:00 (600/1400)
4x200 Odds IM / Evens Free on 3:30 (800/2200)
12x50 Kick with Monofin, 25 UW / 25 on back on 1:00 (600/2800)
Coach leaves for LA tomorrow, seems I had the dates confused. I was hurting and muscles were not working from yesterdays kick up a notch workout.
Aquasol - no Coach Janine
Coach Todd on anti-drown watch (he's busy with the kids)
I didnt have time to research a workout so I grabbed Tom's.(Thanks Tom, great workouts and inspiration)
(as you can tell, Im not very popular around here, I average 0 comments: due to slow
times, stealing workouts and generally whinning all the time. )
I know we have some very fast swimmers in the Pacific LSC, so
it would be awesome to see one or two blog here.
Warm 2/2/2 + 100fr (700)
Ladder set - done with the rests
100FR (50K/50swim) RI:10
200FR (100K/100swim) RI:20
300 (100K/200swim) RI:30
400 (100K/300swim) RI:20
400FR RI:10 (got tired of waiting)
350 (100K/200Swim) same
250 BK (100K/150Swim)
100BK, 50BK (3450/4150)
I just needed some distance and no fly for just one day.
My coach, Janine, who taught me backstroke, breaststroke, how to turn, when NOT to breath
and the proper way to fly, has been going through some very tough times lately...Appendicitis, and losing both parents this year...
Although my coach isn't a world class-collegiate-olympic star, my Coach is a star in my life...Giving, kind and patient, has taught hundreds of children and adults how to swim, who's "happy spot" is coaching young children and teen's (and whinning older adults). She give's me the option to give it all I got or just make the interval, plus with constant stroke correction and modifing the workout based on my times, has turned a aging man, into an aged grouper!
So, Ive been diligent lately to get in 2 solid gym days a week and 5 morning pilates/stretching when I wake up, plus at least 3 swim workouts in. Im focused on the upcoming short coarse season in my new aged group.
Aquasol - No Coach Janine - 7:00 - 8:20 PM
No other aged groupers
Warm 6x100 Alt FR, BK, one BR (600)
12x50 IM (Fly/BK, BK/BR, BR/FR) on 1:00 (600/1200)
6x75 Kick 25/Swim 50 (3 BR, 2 BK, 1 Fly) on 1:20 (450/1650)
50/100/200/100/50 FR on :10 RI (500/2150)
4x100 Monofin, 25Front,25Side,25Back,25Side on 1:30 (400/2550)
4x75 IM Drill (Fly,BK,BR) Worked on UW Back to breast turn (300/2850)
4x100 FR odd-swim, even-kick (400/3250)
I found this workout at a swimworkouts.com, slightly modified. I had 5 lanes to myself and the seniors were in the first 5.
Just about every Master/fitness swimmers are finding the new morning open lap swim more convenient. Actually there has always been a morning open lap swim with the Y in the same pool.
I guess I needed to be alone, I'm finding that the struggle against the resistance of the water pales in comparison to the struggle of my mind and body, I have to push through the pain and the struggle to breath.
Yesterday I tried the underwater transition turn for back to breast, I found a workout that allowed me to figure it out, I get the idea, but it needs more practice...and more air!
7pm-8:30pm No Coach Janine
Warm 2x100FR, 200IM drill, 200K IM, 200P (800)
6x75 - Kick 50/Swim 25 - 2x(fly.bk,br) (450/1250)
10x100 FR 1:30 (Did 6)(600/1850)
senior coach stopped practice abruptly wtf?
Our Masters (and younger age grouper) coach has been out due to family emergencies, so when she's gone, the Masters group, which continues to dwindle to just a handful of swimmers, tends to be treated like the bald headed step-children. The Aquasol Swim team had to start there practice at 5:30PM with the younger kids, leaving the Seniors and the masters with the 7PM start time. They gave us the option of coming in at 5:30am, but that's when I'm leaving for work.
I literally came up on my 10x100 on the 7th one and the clock was un-plugged and being carried into the pump house.
I was hoping things would get better, that more good swimmers would show up and maybe we could have a team. Depending on what one might expect from a "Masters Swim Team or Group, its mostly a social group with one (or two) open water swimmers and the rest there for fitness. I like to compete, but it's hard to motivate myself especially when Im leaving the 45-49 age group next month
I like these blogs, its where I always return for motivation and inspiration, so if you read this far and your a regular blog celebrity, thank you.
Aquasol No Coach
Warm 2x100FR, 200IM drill, 150 k
3x100FR on 1:30 (1:18)
4x50K w/fins FR on 1:00 (500/1050)
8x75 FR Pull on 1:15 (:55-:58) (600/1650)
3x200 IM on 3:40 (3:00) (600/2250)
10x25 fly on :45 (first 2 were :12, then slowed to :18) (250/2450)
5x100 K Monofin Frt/side/bk/side no board (500/2950)
I don't remember where this one came from, I wanted to get an older workout, but work got in the way. I haven't done 200IM's in awhile, so it was painful after the pull set. Im getting more fluid with the monofin, and its been awesome for the fly and BK UW.
Warm - 2x200FR, 200P, 200 K
2x500 (7:35) (1000/1600)
5x200 P on 3:00 (2:35-2:40)(1000/2600)
10x100 IM/BK on 2:00/2:15 (1000/3600)
3x100 K w/fins evens FR/odds BK fly 3900
My coach is in Southern California on a family emergency, our Senior's coach is reluctant to give us whiners a workout, besides we have a weak Masters group, most are there for fitness laps, so I usually keep several workouts in my bag, just in case. I've been using the FLOG to get old er workouts my coach had me do, and this is one of them.
Both my 100 IM and 100 BK are coming in at 1:35, cruising, no real hard effort. This is an improvement for my BK, as 1:45-1:50 were typical times in the past. My kick is stronger so I let my kick dominate and I time my arms to the kick.
My knees still hurt during breaststroke, I'm still developing the inner tendons after learning the correct way to kick.
I still don't take the 500 seriously, I seem to have the attitude that I just need to finish it, so couch has had me do more of them for endurance and stamina. I find after I do a couple, it make's the rest of the workout easier to manage.
Davis Aquatic Masters
2011 End-of-Summer Splash LCM @ UC Davis
2x100FR, 100BK,200IM drill 2x100K (700)
10x100 P on 1:30 (1:14-1:18)(1000/1700)
6x75 BK right/left/swim on 1:45 (1:10)(450/2150)
6x75 BR P/P/Swim on 1:45 (1:30)(450/2600)
10x25 FR no breath (took one breath in the middle) on :45 (avg :15) (250/2850)
3x50 D/S Fly #1. 3-kick/ #2.Stanford drill, 3. One arm drill on 1:00 (150/3000)
I've been at Aquasol except for April & May when I got my Open water scuba cert. I'm improving in all strokes a little at a time. My biggest handicap is of course the late in life start with competitive swim training. I am motivating co-workers, friends and family as they see the physical results from my 3-4 workouts a week and the diet that ensued to support it. So I'm frequently asked what do I eat and why.
I see the results of my swimming lifestyle especially on once a year doctors visits, my BP is 110/70 @ 67 BPM. and all my chemistry including cholesterol is normal.
Coach is heading to Redding, CA. today for Junior Olympics with the youngsters, which leaves me coach-less through the weekend...I'll browse through the blogs and copy someones workout.
Warm 500, did 50Fr, 100Fr, 100Bk, 200IM Dr. 100 K (550)
2x500 (suppose to get time)
5x200 P on 3:00
10x100 alt. IM & BK on 2:15/2:00
6x100 K (did 4x100 w/monofin. alt Fly/BK)
A few weeks ago Coach Steve had me learn a couple of drill's to keep my elbows high and increase my rotation on my freestyle. The net result was a increased learning curve that has slowed my FR down. Im used to swinging my arms over with low elbows, and a 45 degree from center axis body rotation. A surfboard stroke. I was getting faster with it; 10x100 FR 1:09's on 1:30 intervals. Now, I'm coming in on 1:24. Having to rotate 90 degrees to the left and 90 degree's to the right, keeping my arm tucked in with my elbow high and trying to coordinating my kicking pattern has kept me busy. Sometimes I can feel it, but most of the time its a chore.
I finally learned how to do a proper breaststroke kick a couple of month's ago, but learning it late in life has caused considerable pain to the ligaments in my knees.
My BR has slowed while my knees painfully adjust. Both coaches understand what I'm going through, with the BR and the FR. "Just keep practicing".
It hailed a few times during practice in our outdoor " nanatorium", in between sets I put a kick-board or paddle on my head, a "hail hat".
It quickly spawned imitators!
I don't know who I borrowed this workout from, and I did a quick scan through the blogs to re-find it so I can give credit, so thanks to who-ever posted this, its was great. Mixing it up and shocking the system is always a good thing.
Saturday Jan 7, 2011
Warm 2x100,200Im drill,200 K, 100 P
2x50m Fly on 1:30 Written as 5x50 Fly
1x100m Fr Fast K w/fins
4x25m Fr on :30 (:17)
1x50m Fr scull
6x75 Br on 1:30
1x100m Bk Fast K
4x25 Fr on :30
5x100IM on 2:30, 2:15 (1:30)
1x100 Fast K w/fins
4x25Fr on :30
5x100 Bk on 2:30 (1:45)
1x50 K Fast BK w/fins
4x25 Fr on :30
Swimstitutes is a SCM indoor, with water temp at 85 degrees, so I felt smothered as compared to my home pool at Aquasol, which is around 78-80. I didnt put much effort into anything, I just wanted to enjoy a long workout and tune out the world.
Im averaging 4 workouts a week at Aquasol, my 100Im, 100BK and 200IM times keep slowly improving. I focus on technique, and it takes a long time to get muscle memory. Since Im a late starter in competitive swimming.
Ive been busy with working a state job since Dec. 2009, and Im within 2 weeks of passing probation.
Coach was out during Christmas break, so I started borrowing from the blogs, because this is the best resource for good workouts!
On Saturday I made it to the “SPOOK-TACULAR” BB+/- at the Roseville Aquatics Center.I swam the 200IM, 100 BK and the 100FR. I established first times for the first 2 events and tried for the first time at a USA-S meet to break a minute in the 100FR. I blew both far end turns by only getting a half foot push off. However the time was identical to my time in March at Berkeley, and there I didn't make mistakes, I was just tired. I'm sure I could of had it, had I not blown those turns, so I'm just kicking myself today!
In September I turned 49, which means this is my last year in this age group, which really sucks because I'm not leaving any good times behind, however I still have a few months so I'm just gonna work and drive harder.
Aquasol 5:30 - 7:10 pm El Dorado, CA
Warm 2x100FR 200IM drill
10x100 FR on 1:30
10x75 K Even FR, Odd choice on 2:00
10x50 BK D/S on 1:15 (slow interval, for slow peeps in lane)
10x75 BR K/D/S on 1:15
3800 or something...
Workouts have been going well. A new swimmer joined us on Monday that hasn't swam since being a Senior grouper 20 years ago.I can always tell the peeps who swam age groups and/or college, they may not be fast right away, but the form is there.
I missed the last meet, didn't really make it a priority, but the one coming up in about a week and a half. Its another USA B/B- meet whatever that means, and again the coaches and some parents are egging me on to be there. It feels awkward and since I'm no sub-minute swimmer it just makes it worse.
After the meet, Im changing up my workouts to get more gym in and adding P90x. Got to get raw pulling power!
Warm 200FR, 200K (fr/br), 200IM drill, 200P
10x50 K w/ fins
Water was very warm, I did not feel like doing something serious with hot water conditions.
(Practice was from 5:30-7:00pm)
4x50 BR (25 drill/ 25swim)
5x50 BK (25 drill/25 swim)
5x100 P on 1:30 (1:15, 1:12best)
10x50 Fly K on 1:00 (5 on side, 5 on back)
8x50 Pace on 1:00 (did :39, then held :33 with a :34 here and there)
This week was full of set-backs, On Monday the heater turned off over the weekend due to a power outage, and on Tuesday morning there wasn't a practice, then area High schools have started there water polo meets and kicked us out on Wednesday, anyways the Seniors and level 3 got to practice but the Masters were told to come in in the mornings.
Since the water polo team from another high school uses our pool, and breaks lane lines, leaves a mess on the desk, their coach is a rotten egg etc... it squeezes the groups together, so our Masters ends up with 6 to 7 in a lane of all abilities. I usually sit out practice until the noodlers leave at 6:30pm and 3 lanes are free'd up, then most of the fitness/rec swimmers leave so it makes it easier to hit the intervals.
Since things have been so messed up at Aquasol, Ive been thinking of going to mornings at Folsom. I won't get much coaching except to make sure I don't drown and there will be workouts on a board with a lot of fast swimmers to make me look even slower, but it just a thought. Its tough getting in a good workout regularly enough to increase my VO2 max and conditioning and strength. Seems if I miss a few days it can be detrimental to an already sucky ability.
Ive got a meet in one week and I really needed to hit it hard this week, so I could have the week prior to the meet to do a slight taper. I found out later that Wednesday night, "the NO Masters allowed after the water polo meet night", that the pool was nearly empty.
Warm 100FR, 100BK, 200IMdrill, 200K (600)
10x25K on :30(250/850)
10x25FR on :30 (250/1050)
10x50FR Scull/Swim on 1:15 (excessive rest due to sharing lane)
5x200 P on 3:30 (again excessive due to sharing lane) (2:40)
2x200 BR odd lap 2 pulldowns (400/2950)
10x50 FR Pace on 1:00 (today was rough, :34-:36) (500/3450)
200 cool 3650 scy
This was the first week in a long time that I actually got to swim everyday. On Thursday I made the morning and afternoon sessions. Coach Janine has been pushing me through 200IM's and Pace work to get my 100FR time below a minute for Sept. 24 meet in Grass Valley. I kept whining this week about how the 200IM's never get any easier.
The weather has been colder making for chilly exits to the showers and on Tuesday morning it was 43°.
In all don't feel as fast as I was in the late spring of 2009, I'm 10-15 lbs heavier, not in fat but more muscle mass. Although my strokes have improved I still have to work hard to focus on every move and apply myself in order to make the intervals, in other words it doesn't just come naturally. Working proper technique into developing muscle memory is very hard work for an aging man.
I feel discouraged at times to just quit and just do what other fitness freaks do, run on a treadmill and lift a few weights, but I'm determined to just keep it up. And I thank God for the blessings of having a pool to go to in a country that's rich enough to even have multitudes of swimmers in programs like Aquasol.
Aquasol 5:30 - 7:12 PM
Warm 2x100, 50K
6x200 Swim/Pull on 3:00
10x50 Dolphin kicks on side on 1:00 fins
6x50 BR Pull on 1:30
10x50 Pace 1:00 did one :32, avg :34
10x50 3 in - 3 out n/b from the middle - on rest do bobs
The workouts continue, and the next meet is “PENGUIN PLUNGE” HIGH POINT SWIM MEET
BB + / - SWIM MEET...Ive been doing more 200IM sets, and 75 FR sets. Ive entered the 200IM, 100BK and 100FR, no wimpy 100IM or 50 Fly at USA, unless your 10! But I like the 100IM, and although I'm not the fastest, but not quite the slowest, I miss the little sprints at Masters meets. Training for 200IM is different and unforgiving.
I recently became (self) aware of a sweet spot in swimming, that place where the connection with the water is just right and doesn't take much effort to go fast, but its just as easy to lose...
Seems that those who are regularly faster in their workouts must have achieved their feel for the water long ago.
I felt it only once tonight during Pace, I think it was on my 6th 50, It was like I didn't feel the water rush by, and I wasn't slugging it out, more like a dance, where there was a cooperation with the water, but I didn't really add to it to go faster, I just experienced it. (no I will not say zen).
To those who are reading this, I have only been swimming regularly for about 3 years and I will be 49 this month, so I'm in the mediocre class. Faster than some, slower than most
Aquasol 6:30pm - 7:20pm
Guess being late on Thursdays is the norm. I work 8-5 on Tuesdays and Thursdays and Thursdays seem to have twice the traffic.
5x50FR 25y One Arm drill; Lt then Rt, 25 Swim on 1:00 (avg :40)
5x200 P on 3:30 (des from 2:40 to 2:28)
4x50 BR Pull / Kick
3x100 BR with double pull downs off each wall
Ive been experimenting with workout "pre-loading" Today was oatmeal 3 hours prior to workout with a protein shake 1 hour prior. I know there is a right combo of food and liquid, but nobody's is telling! I always seem to read just generic item's :be sure to snack on fruits, veggies and carbs before your workout"
Yesterday was a bottle of G2 Lime flavored (No HFCS!) and a small protein bar, it was great.
So tomorrow Im going to stick with G2 powder as it seems to work better than Cytomax for keeping me fueled and preventing cramp's in my legs. Pure Sport really sucked...So as a middle of the road swimmer who needs every advantage I can get, Pure Sport was a huge let down.
I'm also adding 1/2 cup of oatmeal at break time to my diet. Then I consume a scoop G2 into 12 ounces of water 1 hour before w/o.