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Swim Workouts

  1. September 19 2011 -

    by , September 20th, 2011 at 02:10 AM (Swim like an Orca, but faster !)
    Aquasol - 5:30pm 6:45pm
    Coach Janine -

    Warm 2x100FR, 200IM drill, 100K, 100P (600)
    4 Vertical Kick for 1:00 FR,Fly,FR,Fly
    200 Fly
    200 Back
    200 BR
    200 FR
    200 IM Repeat on 4:00 (1000/1600)
    6x100 P on 1:30 (600/2200)
    20x25 Sprint (500 did 250/2450)
    200 cool
    2650
    My hamstrings were threatening a reprisal, but I was able to beat it back with low calorie G2 Non-High Fructose Corn Syrup Gatorade, didnít want to push it. I signed up for the 38th Annual Sprint Short Course Meters Pentathlon at UC Davis. After 2 years (2008 & 2009) of humiliating dead last finishes in just about all the events (50 Fly, BK,BR, FR & 100IM), Iím hoping on doing what Iím doing in practice at the race, I havenít wrote out my best sprint times, because I donít want to stress on self-expectations or jinx it, although I donít believe in such things, I just know if I waltz in over confident, I wonít give it my best. I havenít done a meet this year, so I figured Iíd start out my new aged group with a bang.
    Categories
    Swim Workouts , Planning
  2. August 29th Aquasol

    by , August 30th, 2011 at 12:21 AM (Swim like an Orca, but faster !)
    Aquasol - Coach Steve & Todd on deck,
    Lane 1 solo, no other masters/fitness etc.
    Stole Rick Miles workout from 8/30/11.
    WARM UP:
    4 X 150 2:30 2:15
    2 X 100 1:40 1:30
    Twice through

    1 X 200 kick + 100 easy swim

    12 X 50 1:20 Choice (did 3Bk/3FR, etc...)
    Alternate 2 fast/1 easy

    18 X 25 :45 Choice (Did 4 ea stroke + 2 FR)
    Alternate 2 sprint/1 easy

    1 X 300 free 4:30
    1 X 300 IM 5:15
    1 X 200 free 3:00
    1 X 200 IM 3:30
    1 X 100 free 1:30
    1 X 100 IM -(1:45)
    WARM DOWN: 4 X 50 easy
    4350Y
    Im wondering whether I should have just linked to Rick Miles Sarasota workout for 8/30/11, which is tomorrow.
    Coach is still away in L.A.
    Somehow I still have the drive to get through the workouts and even push through the intervals. Not ready to notch up to 1:25 on the100 FR yet, I'm still sore from the added weights during the week, hopefully my body with actively recover and I can push forward.
    Im eyeing a couple of meets again, but I am more focused on keeping my weekly (albeit daily) goals as the priority and gauge readiness in a few weeks.
    Categories
    Swim Workouts
  3. August 26, 2011

    by , August 27th, 2011 at 01:25 AM (Swim like an Orca, but faster !)
    Yesterday I was at
    Lords Gym for a 30 min w/o before class.
    Assisted Pull-up/Dips 6x90 assist, 6x80 assist
    Cable Pull downs (FR/Fly Sim)
    10x25, 10x27.5, 6x32 each arm
    Cable Pull downs (BK Sim)
    10x15, 10x18, 10x22 each arm
    Leg extensions
    10x100, 10x120, 6x180
    Prone Leg Curls
    10x100, 10x120, 6x140
    Calfs
    10x280, 10x300, 8x330
    Inclined Sit-ups
    3x10
    8lbs Med Ball to loosen up/cool down.

    Friday Aquasol 5:30-7:00pm No Janine
    Coach Steve on deck with me in Lane 1 and the Seniors in Lanes 2-5.
    Did part of Sarasota Shark's workout.
    Warm 2x
    4x100 on 1:45
    200 IM drill
    3x100 K (w/fins) on 1:30
    100ez (2000)
    (Suppose to do 50x50 )
    4x50 IM order on 1:00
    10x50 FR Pace on 1:00 (held :35)
    10x50 BK Pace on 1:00 (held :48)
    4x50 IM order on 1:00 (1400/3400)

    5x50 Cool
    3650 scy

    I was feeling weak from the weights from yesterday. I also do 10-15 minutes of Pilates/yoga/floor ex. every morning. I used to wear drag shorts during warm-up, then took them off for the workout. Now I am keeping them on over my suit to add a bit of resistance.
    So far Im able to keep up the swim/gym/swim/gym/swim routine. I have some meets in the future I want to tackle
  4. August 22th Aquasol

    by , August 23rd, 2011 at 01:04 AM (Swim like an Orca, but faster !)
    Aquasol 5:30-7:10PM
    coach janine

    Warm 4x50(FR,BK,BR,FR)200IM drill 100K,200P,50FR (750)
    set
    5x200 on 3:00 (2:45-2:50)
    10x50 Fly kick, odds on sides, evens on back, barefoot. on 1:10
    5x100 IM on 1:45 (1:35's-feeling the weights)
    2x500 Pull (7:00,6:45)

    250 cool down

    4000 scy

    Coach is leaving tomorrow for L.A., so I'll be back to borrowed/old workouts.
    I could ask for workouts, but she's going through a lot these days.
    After last Friday and today's set, she gave me an idea where I should be
    swimming and what she would like to see me swim, using 100 & 200 FR
    and 100 and 200 IM as guides.
    Last week I got in M-W-F swims and two gym workouts. Im planning on sticking
    with that, until I actively recover.
    Categories
    Swim Workouts
  5. July 26, 2010 _ Cooler In the NorCal

    by , July 27th, 2010 at 01:13 AM (Swim like an Orca, but faster !)
    Aquasol 5:50-7:10pm
    Coach Janine


    Warm (500)
    2x100FR, 200IM drill, 100BK
    Kick (500/1000)
    20x25K w/board (10FR, 5BR, 5Fly) on :40
    75's (800/1800)
    10x75 FR on 1:05
    50EZ
    BR Pull (450/2250)
    8x50 BR pull/FR drill (fists) on 1:15
    50EZ
    IM's (550/2800)
    5x100IM on 1:45
    50EZ
    2x100 SDK back w/mono-fin
    50 cool
    (skipped the 6x75 Fly/FR/Fly due to both calf's cramping)


    3050


    Coach Steve said that I can break the one minute barrier at the next upcoming meet, if I can hold 31's on :50 (8x50).
    Coach Janine has been keeping me on the 75's with the same intent!
    Categories
    Swim Workouts
  6. Traffic Minimum day July 22, 2010

    by , July 23rd, 2010 at 02:14 AM (Swim like an Orca, but faster !)
    Aquasol 6:40pm-7:25pm

    Way late, traffic was snarled for miles. I usually hit the water between 5:45pm - 6:00pm

    Warm 2x100FR

    Cup of water BK drills.
    4x25 Cup of water on forehead BK Kick.
    4x25 Cup of water on forehead BK swim
    Ball under chin (small squishy ball) BR
    3x50 Ball tucked under chin drill BR swim
    1x50 Fly Kick with small ball between thighs
    1x50 Fly kick with small ball between calf's

    10x50 FR K on 1:10
    6x75 FR on 1:05
    50 cool

    1500

    Not much time, and extra time in the car makes it blaa to begin with!
    Coach has been getting me to really work a proper BR and get my FR faster.
    Categories
    Swim Workouts
  7. Wednesday July 21, 2010 workout

    by , July 22nd, 2010 at 12:31 AM (Swim like an Orca, but faster !)
    Aquasol 5:45 - 7:20pm

    Cooler, about 88 today.

    Warm(750)
    150FR, 200IM Drill, 50FR K, 50BK, 50BR K, 50FR, 50Fly K,
    50BR, 50BK K, 50 fly
    75's 5 off 1:10 early set (750/1500)
    10x75FR on 1:05 (:54 - 1:00) This set got painful.
    transitions set (650/2150)
    12x50 Fly/BK, BK/BR, BR/FR on 1:00
    50 ez
    Drills (1050/3200)
    20x50 Odds single arm rt/25, lt/25. Evens swim on 1:00
    50ez

    50 cool

    Tried the Pure Sport Recovery for a pre-workout and got the lead/heavy feeling through the first 2 sets, then I felt much better going into the drill set. As soon as I'm able Im going back on G2 workout or Cytomax for my pre-load.
    Pure Sport may be OK for Mr Phelps (like he really uses it) but for this ol' fish, I'll use whatever works, as long as its drug-free.
    The Sonora USA meet is in about 2-3 weeks, coach wants me to max out on the events which I think is 6 or 8, she said don't worry about times or messing up, but I would like to better my 50, 100 FR and 100Im times. This meet will be the first time I will do 200IM and 100BK SCY.
  8. July 19-20, 2010

    by , July 21st, 2010 at 01:59 AM (Swim like an Orca, but faster !)
    Aquasol Monday

    Warm(650)
    50, 100FR, 200IM Drill, 100K, 50BK, 100K, 50BR
    The weekly 50 minus 5 set (last week it was on 1:15)(750/1400)
    10x75FR on 1:10 (1:00) next week it will be on 1:05, coach wants to get me to "on 1:00" to prepare for 2 meets in August.

    Drills/Swim(1800/3200)
    6x50 BK drill catch-up on 1:15 (1:00)
    6x50 BK K with fins on 1:00 (:35)
    6x50 BR Pull w/pull-buoy (kicking with the buoy) on 1:00
    6x50 BR Swim on 1:00
    6x50 Stanford drill on 1:00(3 fly n/b, free, 2fly n/b into wall repeat..)
    6x25 Fly on :45
    Mono Kick(400/3600)
    4x100 fly kick on side w/monofin on 2:00 (1:30)
    200 cool
    3800scy
    Normal we have some variation of 200's.

    My mornings are a 15 minute Pilates/traditional workout.

    Tuesday
    Aquasol

    Warm 400 (FR's and IM)
    Some 500's
    500 FR 6:30 w/ snorkel
    500 P 6:30
    500K Massive cramp from foot to hip Ouch!
    needless to say the kick set went really slow!
    10x25 UW SDK on :35
    Treading water 1:00 on 1:00 off. More like 6 minutes on trying to learn how to alternate breast-kick vertical, never did that before.
    Did some cooling off to total 2200 today.

    I must remember not to consume a Pure Sport drink (found more stashed away, arg...)with lunch (chemical imbalance in the afternoon) this is the second time I did this and I felt really weird, my muscles were shaking.
    I'm ok if I have one an hour before w/o, but then I just feel like lead, a heavy feeling...
    Categories
    Swim Workouts
  9. Random entry - July 16, 2010

    by , July 17th, 2010 at 06:45 PM (Swim like an Orca, but faster !)
    Aquasol 4:30-6:00 PM

    Warm (450)
    2x100FR, 200IM drill, 50FR

    13x100 IM and Stroke (IM Superset) 2:00
    (1, 3, 5, 7, 9, 11 & 13 IM
    2.100Fly, 4.100BK, 6.100BR, 8.100FR, 10. 50 Fly/50 BK
    12. 50BR/50FR) kept IM to 1:30, FR to 1:18, Backs are coming in on 1:30 and BR on 1:36
    50 ez
    20x25 Sprint kick w/board on :40
    50EZ
    8x25 2 each stroke sprint from blocks (dive)
    100 cool

    Today was 104 degrees and the deck burned un-sandeled feet. After each set, there was just no cooling off!
    Ive been getting more aggressive with ankle flexion, as my kick really sucks, its holding up any significant progress. I continue to make progress though, in tiny steps.
    I recently, due to financial reasons, tried the Gatorade G2 powder in the single use packets for .79 at GNC. In the past week, I feel I have more energy than the Pure Sport I was on for a month after my Cytomax ran out, I felt like lead on Pure Sport.
    I usually down 12-16 ounces one hour before a workout, its seems to work. I tried just water after each set and it seemed to help prevent cramps at the end of workout sprint sets.

    Updated July 17th, 2010 at 06:52 PM by EricOrca

    Categories
    Swim Workouts
  10. May 20, 2010 Workout

    by , May 21st, 2010 at 01:00 AM (Swim like an Orca, but faster !)
    Aquasol
    Sunny, cold windy

    Warm
    100FR, 200FR, 200IM drill, 100P, 100K
    4x4's
    4x100 Fly on 2:30 (1:32-1:40) Ouch!
    4X100BK on 2:00 (1:30's)
    4x100 BR on 2:00 (1:40's)
    4x100FR on 1:40 (1:17-1:20)
    200IM's
    2x200 IM on 4:00
    Kick (cramps, did last 2 pull)
    1x200 K
    2x200 P
    100 Cool
    3000 SCY

    There was some sprints I could have done at the end, however my calf's were cramping, and arms were falling off.
    But, the water was perfect and I really enjoyed the pain (not) and completing some 100 fly's , however had to dice up the last 2 with swim/drill.
    I really love the 100 and 200 IM, I enjoy the transitioning and just gotta get the BR to cooperate, its holding up production!

    The morning was the usual pilates /dry land routine.
    Categories
    Swim Workouts
  11. 04-13-10 Workout

    by , April 14th, 2010 at 01:00 AM (Swim like an Orca, but faster !)
    Aquasol _ Coach Janine 6pm-7:15pm

    Warm 200FR, 100K, 100P

    12x200 1-3 BK, 4-6 FR, 7-9 IM & 10-12 K -Fly-Bk-Br on 4:00
    100 EZ
    2x100 Fins and paddles
    50 cool

    2950scy

    I caught a bug on the train last Wednesday, that turned into a nasty cold that kept me out of the water since Thursday. So tonight, feeling the worse was over, was "hack my lungs out until the bugger leaves!" Well, not quite that bad, but I was getting sick of being out of the water after making good progress last week.
    I plan on swimming in the slow poke lane at the next few USA meets with the kids, Ill just "act" like a parent, then jump on the blocks when my heat comes up, then scurry away before they realize a "parent" swam! My coach has been telling me to get some real practice in, I should be swimming with the kids, not only is it much closer to home, they are more frequent. The Pacific Masters takes the summer off to tend to open water peeps, no meets until late August when SCM season starts.
    I won't be going to the champs or anything, I can't afford the time, expense and driving for hours on end...
    My focus swims this summer are 100IM, 50 Fly (with the goal of 100Fly) 100 FR and 50 Bk.
    Im working on 200IM, but until I have a decent BR, its really a waste of an event for me.
    Categories
    Swim Workouts
  12. 02-18-2010 workout

    by , February 19th, 2010 at 01:31 AM (Swim like an Orca, but faster !)
    Aquasol
    6-7:30 PM

    warm 500 FR, 200IM drill


    3x200 FR breakout
    3 strokes in/flip/2 dolphins/3 strokes out no breath. on 3:30 (did 3 in and 1 out)
    10 x 100 K 1:30 ( first 5 FR with fins, 2nd 5 FR w/o fins, one was dolphin kick on 2:30.
    4 x 100 Drill ( Gaines/Dana whatever her last name is, FR switch drill) :30 rest
    20 x 25 sprint on :30 ( 10 Fly, 10 BK) Fly :15, BK :17
    6x25 FR sprint on :45 no breath, did 1st NB, 2-4 2br, 5 4br & 6th 2 breaths.
    200 cool
    3550 scy

    Took awhile to do the drill, figured out that I had to do a 3 count to make it work; kick on side head down, one stroke-switch sides, breath, head down stroke etc...I dont get the time to read through all the blogs like I used too. I sometimes zero in on a couple fav's since everyone seems to have a lot going on in their respective workout regiments.
    Anyways, I'm trying to focus on what I can do, and go faster doing it, while nursing the various injury's that occur along the way.
    Categories
    Swim Workouts
  13. 11*17*09 Tuesday

    by , November 18th, 2009 at 02:45 AM (Swim like an Orca, but faster !)
    AQUM (AQUA) UMHS

    Pre-Warm - (on deck)
    Hold the plank for 1:00
    Easy arm swings and caterpillars.
    Warm- 600 (2x100FR, 100BK, 100BR, 200IM drill)
    Kick
    10x50 K on :45 w/fins
    Main
    5x100 BK 50drill-onearm/50 swim on 2:00
    5x100 BR 50drill-2kick/50swim on 2:15
    10x50 Fly 25 drill-Stanford/25 swim on 1:15
    Sprint
    20x25 FR on :45 (:15-:18) breath every 4th
    More Kick
    4x25 UW SDK BK :45 w/fins
    4x25 UW SDK fly :45 w/fins

    cool 200

    3500 SCY

    Shoulders are getting better, now I can dig in a little harder. For now, I'm abstaining from weights and heavy dryland, focusing more on just swimming.
    Categories
    Swim Workouts
  14. 11-10-09

    by , November 11th, 2009 at 01:38 AM (Swim like an Orca, but faster !)
    UMHS
    Warm 10x50 on 1:00
    Main
    10x100 on 1:40
    50 ez
    *left shoulder prevented applying torque
    Kick
    6x50 BF K (on back hands streamlined) 2:00
    Drills
    6x50 Stanford drill (4 strokes BF no breath, FR to wall, then 4 more BF no breath FR to wall) 1:30
    6x50 BK d/s (drill is one arm overhead switch)1:00
    200 cool down

    Its just human nature to compare oneself with others in their quest for swimming greatness. Its good to have higher standards to look up to, it always keeps me motivated, as I have a competitive spirit. So even if I don't have stellar workout performances, I believe that lowering my standards in this case is not the wise thing to do, as my standards seems to be lowering themselves without any due process on my part.

    I haven't been in the pool since Friday. Today my 10x100 on 1:40 were landing on 1:20 -1:19. The last time we did it, I was just cruising and doing 1:18-1:16 on 10x100 on 1:30(Sept) Last spring I was able to get 1:10-1:13 on 5x100, so the weight training is having a negative affect on my overall performance. (I started in the spring in hopes of lowering my cruise towards 1:05 or better.) Somehow its just not helping. Ive injured my shoulders and I just don't have the strength I need to pull myself through the water faster.

    Ive decided that I will go back to normal dryland/calisthenic's/pilates. This is not to say that weight training is bad, I didn't approach it correctly and I did more damage than good, ergo I should have got a trainer to help me with the weight program instead of DIY.
    Categories
    Swim Workouts
  15. 11-05-09 got one out of two workouts in

    by , November 5th, 2009 at 11:18 PM (Swim like an Orca, but faster !)
    Folsom Aquatic Center

    Warm
    2x100FR, 2x100 BK
    (Did a segment of Chris's workout from the 28th of Oct. I swam this as a recovery swim)
    Main
    300FR on 4:15 ...on 5:00
    200IM on 3:30
    100BK on 2:00
    300IM on 5:00 (done as s/d/d or d/d/s)
    200BK on 3:20
    100FR on 1:25
    (added about 10-15 seconds to change goggles to vanquisher plus for backstroke, between each set...outdoor pool, bright sun.)

    50 cool


    Very very sore and had a hard time with making the intervals...
    Since it was intended to be a recovery w/o, I didn't sweat it.

    Folsom is a warmer pool @ 80 degrees (warmer than my home pool; Union Mine) by about 2 degrees and its 7 ft deep end to end. The bottom markers are not equidistant so the far end you have to take an extra stroke before the turn, otherwise you will turn and No Wall! They have lockers, benches and hot individual showers!

    Ever since Union Mine got its boiler replaced, they have been keeping the temp at around 77-78, the thermometer says 80, but it lies! If you don't keep moving, you will get cold. One of the master swimmers started a petition to turn up the heat a degree or two, a lot of people have signed, so hopefully the powers that be will warm it up a bit.

    I wanted to make this evenings AQUM workout, but I decided to feed the horses, goats, dog and cats, then take out the trash, which requires driving up a gravel road. By the time I hit the road, it was too late Kind of senseless to arrive late to practice, then have to rush out so I'm not late for work.

    Job search is not so good, my current boss asked if I could relocate to Dallas. Dallas Aquatic Masters has 6 pools to choose from, pretty cool...However, my wife has an excellent job, I have a Junior in High school and I'm a native Californian; I could never give up my Pacific ocean, Sierra Nevada mountains, American River and cold local pool!
    Categories
    Swim Workouts
  16. 11-04-09 a little Gym & Swim

    by , November 5th, 2009 at 02:41 AM (Swim like an Orca, but faster !)
    Lords Gym A.M.
    2x5 Pull-ups and dips w/ 60 lb assist
    2x12 & 1x8 Incline chest press DB 25lbFast 35lb
    3x12 curls 25 Fast
    3x12 Overhead lying down triceps 35 DB Fast
    3x8 Flys 10 Faster
    3x8 Overhead 10 Very Fast
    3x12 Narrow grip row 90 100 not so fast
    3x12 Lat pull downs 90 Fast
    1x12 Hanging knee raises .

    Legs and arms were still very sore and it was hard to walk due to adding heavy leg presses & bear crawls to the routine on Monday.

    UMHS - 5:30-7:30
    Warm 2x100, 100P, 100K (Coach kept asking if I was warm, so I kept the warm up short this week)
    Drill
    10x50 Capt Nemo drill (same as yesterday, but I gave it a name)
    Pull
    5x100 FR Pull on 1:45 ( was avg 1:20) used small paddles, loaned my big paddles to Dr. Bob
    Kick
    6x75 K BK dolphin/side dolphin/other side dolphin on 1:30 (core and legs were shot, had to do them on 2:00 w/ fins)
    Sprint
    was given
    20x50 from blocks 25 100%/ 25 EZ 5 ea, IM order. (Did 5 Fly (~:12-:14), 2 BK (:18) and 1 FR(:13), seniors were wrapping it up)
    50 cool
    I have been working on fixing my fly kick; now I have 2 kicks and don't even think about it. Continuing to work on keeping pinky's up (or thumbs down) and got some great coaching on transitioning from dive/SDK to first stroke.
    Trying to keep the training intensity up to break through this annoying plateau.
    Reno meet in 4.5 weeks; not a big meet, the great swimmers avoid this one, however for me a relatively "poor" swimmer its a good training/set NEW benchmarks meet for the SCY season.

    Updated November 5th, 2009 at 12:30 PM by EricOrca

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  17. 11-03-09

    by , November 4th, 2009 at 01:17 AM (Swim like an Orca, but faster !)
    11-01-09 Swimstitute SCM Solo w/o
    11-02-09 Gym. Increased reps to 3x20, except for free weights. Assisted Pull-ups and Dips is now 60 lbs, pull ups increased to 3. I started playing basketball as a intermission.
    11-03-09 Aquasol @ UMHS
    Warm 350 (Coach was rushing me)
    Drill Set
    1x200 Underwater flip-turns ( Swim fast as you pass under the flags, dive deep, go into a SDK do the flip turn at the wall underwater, SDK out under the flags, surface, you may now breathe.
    Main
    1x500 FR, 1x400IM :30 rest
    1x200 FR, 1x200IM :30 rest
    1x100FR, 1x100IM :30 rest
    1x50, 1x50IM :05 rest
    Kick
    10x50 K w/fins fast :50
    Drill again
    10x50 Underwater flip-turns Drills(did these on 1:15)During cool down (75)my turns felt effortless!
    3025 scy
    Maintained 5-7 SDK on every start, and 2 SDK's on every turn, (except for BR), even my coach has noticed it and she isn't getting on my case about taking 2 strokes without a breath off the turns.That is, in lieu of 2 strokes n/b, I'm doing 2 SDK's... I'mgetting more creative and added several new exercises in the gym which made me very sore today.
    Today's new to me drill for turns was sorely needed as I had a bad habit of doing one dolphin kick and involving my arms to assist in the turn. First I struggled with flipping completely underwater as I could not use those crutches anymore, then I just starting "balling up" and it became easier...with the lack of o2 factored in, I was motivated to get off the wall asap.
    Categories
    Swim Workouts
  18. Monday Oct 26

    by , October 27th, 2009 at 01:19 AM (Swim like an Orca, but faster !)
    AQUM - 5:30-6:45
    Union Mine High school outdoor SCY.
    Coach Janine and the Aged Groupers.

    (Yesterday I did 2500 SCM at the Swimstitute. Broken 100 IM's and sprints)

    Warm -700 (200FR, 200K, 200P, 75FR, 25 BR)
    Main
    2x200FR Neg Split on 3:00 (1:17, 1:16-1:18,1:17)
    2x200BR neg split on 3:30
    2x200BK neg split on 3:30
    4x100Fly neg split on 2:00 (Did 50swim/50drill, arms falling off,
    Sprint
    8x25 on 3:00 w/fins (6FR, 2Fly. 5-:11's 1-:10, 2-:12's) work on no breath, the last 4 I got it.
    100 cooldown
    2600 scy
    Starting tomorrow on my solo days, I will be working on either sprint sets or conditioning e.g. 4000+ sets. Ive been "just surviving" in my long workouts, so my slow twitch muscles are happy and fast twitch are sorely neglected. Since I'm always entering 50's and 100's, I have to pick up the pace. My gym routine for the past month has been all fast twitch, rapid fire sets and lots of jumping around!

    I'm blogging sporadically now, so the local's will not think I died or sometime. I have returned to the old fashioned way of writing in my log, so I can instantly reference and annotate it.
    I still use the FLOG, as it is perhaps one of the best tools any athlete can use to get a global view of their progress and pitfalls.
    In other news:
    Interesting to note on the front page of the USMS web-site is a story about Bill Miller, swimming whilst unemployed.
    Last Monday I received a 60 day surplus notification...for the past 10 months we have been actively training Indian's in India to basically take our jobs, it was something we were reviewed for.
    AT&T has nearly outsourced its entire IT to India and the trend continues.
    Walt Whitman wrote "Behold I do not give lectures or a little charity, When I give I give myself." I look back on the time I have invested in the company and feel a part of me is being "outsourced." There is a slight chance I can find another position in the company, however the boom of the IT profession is over, if it can be done on a computer, there's someone in India who can do it for $3000 a year.

    Updated October 29th, 2009 at 06:48 AM by EricOrca

    Categories
    Swim Workouts , Planning
  19. Union Mine HS morning Solo

    by , October 16th, 2009 at 09:51 PM (Swim like an Orca, but faster !)
    Ive returned to the gym on Tuesdays - Thursdays -Saturdays. Here is my current routine, I change weights everytime, either low weights- high reps or high weights- low reps.
    Thursday October 15
    2x5 Pull-ups & dips assist (70lb)
    Legs
    3x10 Leg curls 70.100,80
    3x10 Leg extensions 80, 100, 90
    3x10 Hip adduction 70, 80, 100
    3x10 Hip Abduction 70, 80, 100
    3x10 calfs 280,280, 300
    cable
    3x10 Fly Sim 20, 25
    3x10 Back Sim 12.5
    DB's
    2x10 incline chest press 20, 35
    2x10 culrs 20, 1x8 35
    2x10 Tricep press
    2x12 Hanging knee raises w/pull-up
    10 Bear crawls
    Incline Ab bench & back/side extension jig
    2x10 inclined abs w/ 10lb overhead
    4x10 truck twist w/ 25 lb
    2x10 Back extensions w/ 25lb
    2x10 ea side extensions w/ 10lb
    plywood box
    10 box jumps ea sides and front
    Lat/Row contraption
    3x10 lat pull-downs 90, 100, 120
    ++++++++++++++++++++++++
    Friday Oct 16 0610-0720 AM
    UMHS - Solo -

    After work I forced myself in for a sunrise workout. Coach Steve was kind enough to compress the seniors to open a lane up for me. I wonder if the seniors were a just little disconcerted that I got a lane to myself while they were bunched up 4 to a lane. Seniors =
    Coach Steve also mentioned the we now had backstroke flags and the water was a balmy 83.
    Wonder if he read my blogs ?
    I attempted a Chris Stevenson workout, however my excuse not to finish was severe cramping in the back of my thighs during the first Kick set. I could really feel the weights from yesterday, not much left today after a long night at work.

    Warm (500) 2x100 on 1:45, 6 x 50FR on 1:00
    Broken 1000
    4 x 50 on 0:45
    2 x 100 on 1:30
    1 x 200 on 3:00
    2 x 100 on 1:30
    4 x 50 on 0:45
    100 easy
    Kick
    1 x 200 kick FR snorkel/mini-board
    100 easy
    Broken 400 IM
    8 x 50 on 1:00, 2 each stroke, IM order (Did 150 FR Pull/then 2 ea. BK/BR/FR)

    4 x 50 on 0:55 fly drills
    100 easy

    200 cool down
    2750 total
  20. 23 Sep half-workout

    by , September 24th, 2009 at 03:52 AM (Swim like an Orca, but faster !)
    Wanted to get in a post before this day ends...
    I wanted to do and complete a workout that I swiped from Chris this morning, however I was late to an open session at Folsom Aquatics (11:45-1:15pm) I started at 12:30.

    Warm (750) 100FR, 3x150 k/d/s BK/BR/Fly, 4x50 FR
    Pull-
    5x200 FR Pull paddles& buoy 2:30
    100 ez
    Stroke-
    6x150 (3 BK & 3 BR) (BK -kicked all turns at least 3x with 8-10 kicks off the start. BR- went deep on all turns with a pull, concentrating on breakout and keeping my head down!)

    50 cool down (ran outta time)
    Wish I could have finished it, I was getting into it! Darn that clock !

    Ive been practicing underwaters & stroke technique so much, I don't get enough speed work...
    Signed up for the SAC Pentathlon at UC Davis.
    (its just 4 50's and a 100IM + 200 IM relays)
    Still working on what day to go to the Pac Masters SCM Champs...

    Updated September 24th, 2009 at 04:04 AM by EricOrca

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