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 - 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
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.
2x100FR, 200IM drill, 100BK
20x25K w/board (10FR, 5BR, 5Fly) on :40
10x75 FR on 1:05
BR Pull (450/2250)
8x50 BR pull/FR drill (fists) on 1:15
5x100IM on 1:45
2x100 SDK back w/mono-fin
(skipped the 6x75 Fly/FR/Fly due to both calf's cramping)
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!
Way late, traffic was snarled for miles. I usually hit the water between 5:45pm - 6:00pm
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
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.
Aquasol 5:45 - 7:20pm
Cooler, about 88 today.
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
20x50 Odds single arm rt/25, lt/25. Evens swim on 1:00
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.
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.
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
4x100 fly kick on side w/monofin on 2:00 (1:30)
Normal we have some variation of 200's.
My mornings are a 15 minute Pilates/traditional workout.
Warm 400 (FR's and IM)
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...
Aquasol 4:30-6:00 PM
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
20x25 Sprint kick w/board on :40
8x25 2 each stroke sprint from blocks (dive)
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
Sunny, cold windy
100FR, 200FR, 200IM drill, 100P, 100K
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)
2x200 IM on 4:00
Kick (cramps, did last 2 pull)
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.
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
2x100 Fins and paddles
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.
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.
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.
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)
10x50 K on :45 w/fins
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
20x25 FR on :45 (:15-:18) breath every 4th
4x25 UW SDK BK :45 w/fins
4x25 UW SDK fly :45 w/fins
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.
Warm 10x50 on 1:00
10x100 on 1:40
*left shoulder prevented applying torque
6x50 BF K (on back hands streamlined) 2:00
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.
Folsom Aquatic Center
2x100FR, 2x100 BK
(Did a segment of Chris's workout from the 28th of Oct. I swam this as a recovery swim)
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.)
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!
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)
10x50 Capt Nemo drill (same as yesterday, but I gave it a name)
5x100 FR Pull on 1:45 ( was avg 1:20) used small paddles, loaned my big paddles to Dr. Bob
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)
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)
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
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)
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.
1x500 FR, 1x400IM :30 rest
1x200 FR, 1x200IM :30 rest
1x100FR, 1x100IM :30 rest
1x50, 1x50IM :05 rest
10x50 K w/fins fast :50
10x50 Underwater flip-turns Drills(did these on 1:15)During cool down (75)my turns felt effortless!
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.
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)
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,
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.
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
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)
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
3x10 Fly Sim 20, 25
3x10 Back Sim 12.5
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
10 box jumps ea sides and front
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
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
1 x 200 kick FR snorkel/mini-board
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
200 cool down
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
5x200 FR Pull paddles& buoy 2:30
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