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When I was very young, about 4, I remember a sleeper wave knocking me down and pulling me out into the surf. The sea was forgiving or deliberate and deposited me back on shore, somehow I knew to hold my breath and deal with it. Since then I have had a relationship with water that has lasted me a lifetime. I continue to learn and grow and the water always seems to be a central part of who I am, besides the 70%.
Swimming. What has it done? Besides accelerating the natural wrinkling process of aging, swimming has got me toned and in shape, I left Aquasol in July 2012 and started with a weight lifting program that is concentrating on muscle mass and strength. Since my last negative post, I thought I would post something positive. I am getting stronger, people are noticing my muscle mass increasing a bit and I've turned the persistent body fat into lean muscle. I still have the motivation to swim fast so I swim one to two times a week at local drop-in lap swims.
I represent the obscure faces in the crowd who never got into the top ten, twenty or anything, who look forward to a workout because it something healthy to do and at the very least is keeping my cardio vascular systems in top shape. I gave up on being a competitive swimmer for now, because I just wanted to be in the race, not just a Ďhaving funí participant. I have decided on strength goals and when I hit them, like 30 pull-ups and 10x200lb. wide grip pull downs, (Iím at 8 pull ups and 2x10x140lb now) I will start timing my 50ís and 100ís to see where Iím at, then Iíll see about a meet. My swims are more about technique and are done at a moderate pace.
Although I really miss Coach Janine and Coach Steve and my lane buddies at Aquasol Masters, I know that if I return, I will be able to look at the clock and feel good about the swim. Otherwise I would be just a lap swimmer, which I am now, but nobodyís keeping up with me. Itís amazing how many people look like shark bait in the water, but I used to be there too.
The moral is donít give up, adapt, change it up, cross-train and keep the dream alive, even if itís just to swim a 100 free in :52, or a 100 Fly in :58Öthen youíll be in the race, that is, I hope to be in that race. I can say that the journey so far has been awesome, my health has changed and its been worth every workout and every struggle. I thank God for thatÖ
Insanity is defined, as the cliche goes, doing something the same way every-time, and expecting different results. If I put my workout routine up against this argument, then I'm insane.
I was born to be tall and skinny, I lack the muscling required to be a great swimmer, yet I dive in, hoping the clock will reflect progress and some magic will happen in my power.
Although I didn't compete in 2011 I did manage to get certified in scuba and restored a 1965 Venture 21 sailboat.
So, my coach and I talked about my stroke, which is about as good as I can get it, but like I've blogged before, I lack the muscle mass and strength. So we plotted out a plan that includes morning planks, bur-pees and pull-ups, among other things. Right now I struggle with even 2 or 3 pull-ups.
I attended the Strawberry Canyon Aquatic Masters meet at Cal Berkeley and my times were nothing to brag about.
200IM DQ (the lady judge said I touched one hand on the BR/FR transition...really?) But that was good, cause my time was 10 seconds over.
100 FR - 1:02
100 Bk -1:20 (I swam 1:17 a year ago)
100 IM - 1:15 (no change in 2 years)
I've been training 200IM, 100 FR, 100BK and 100 IM. This year has been the first for completing a 400IM without stopping and doing more than 2 100 Fly's in training, so I'm making progress somewhere. albeit slow.
And slow it is, as I settle with 50, I continue to swim, eat organic, (for the most part) exercise and try to engage with more aquatic activities to have more fun with growing older.
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 - 5:30pm 6:45pm
Coach Janine -
Warm 2x100FR, 200IM drill, 100K, 100P (600)
4 Vertical Kick for 1:00 FR,Fly,FR,Fly
200 IM Repeat on 4:00 (1000/1600)
6x100 P on 1:30 (600/2200)
20x25 Sprint (500 did 250/2450)
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.
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.
Aquasol - Coach Steve & Todd on deck,
Lane 1 solo, no other masters/fitness etc.
Stole Rick Miles workout from 8/30/11.
4 X 150 2:30 2:15
2 X 100 1:40 1:30
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
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.
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
10x100, 10x120, 6x180
Prone Leg Curls
10x100, 10x120, 6x140
10x280, 10x300, 8x330
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.
4x100 on 1:45
200 IM drill
3x100 K (w/fins) on 1:30
(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)
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
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.
Warm 4x50(FR,BK,BR,FR)200IM drill 100K,200P,50FR (750)
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
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.
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!