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Swim like an Orca, but faster !

In my third year * of training for competition swimming. First Meet was October 2008. Started with a Masters team on May 2009.
Started blogging in winter of 2009 as a way to document my progress and pitfalls of training for the sport.

I swim with Aquasol Masters, part of Aquasol Swimming a USA-S team, 4-5 times a week in the evenings. Coached by Janine Joy and Head Coach Steve Skidmore respectively.

I also swim every Thursday at the Swimstitute, this is the only SCM pool in the region, except for UC Davis.

Meets Attended:
October 5 2008 Sacramento Sprint Pentathlon SCM
December 4 2008 Reno Winners Meet SCY
March 2 2009 Bears Don't Hibernate SCY
April 19 2009 Pacific Masters Championships
August 15 2009 MAAC Modesto Area Aquatics SCM
October 11, 2009 Sacramento Sprint Pentathlon SCM
March 28, 2010 Strawberry Canyon Aquatic Masters @ Cal Berkeley
July 10, 2010"Sierra Nevada Swimming Long Course Last Chance Qualifier " USA-S meet

October 9, 2010 “SPOOK-TACULAR” BB+/-" Roseville Aquatics Center (aka Summer Sanders) USA-S SCY
March 4, 2012 Strawberry Canyon Aquatic Masters U.C. Berkeley SCY USMS

* Sept. 2008

Everyday... praising the Lord Jesus <><

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. Matrix Set (without Neo)

    by , October 21st, 2009 at 01:17 AM (Swim like an Orca, but faster !)
    AQUM - Coach Janine.
    This is the first time Ive seem a workout that was literally written out in a matrix format.
    I don't remember the exact placement, however the numbers indicate laps (one length)
    Each cell is done on 5:00 with one minute rest between cells. Each line is continuous, done IM.

    Fly BK BR FR
    ______________
    1 2 3 4
    1 2 3 4
    ______________
    2 4 1 3
    2 4 1 3
    etc....
    So the workout translates to...
    1x25 Fly, 1x50 BK, 1x75 BR, 1x100FR
    1x25 Fly, 1x50 BK, 1x75 BR, 1x100FR
    1:00 rest
    1x50 Fly, 1x100 BK, 1x25 BR, 1x75 FR
    1x50 Fly, 1x100 BK, 1x25 BR, 1x75 FR
    1:00 rest
    1x75 Fly, 1x50 BK, 1x100 BR, 1x25 FR
    1x75 Fly, 1x50 BK, 1x100 BR, 1x25 FR
    1:00 rest
    1x100 Fly, 1x25 BK, 1x75 BR, 1x50 FR
    1x100 Fly, 1x25 BK, 1x75 BR, 1x50 FR
    Everyone left, so I continued with:
    Sprint
    6x25 FR
    Sprint FAST w/fins on 3:00 (held :11)
    By this time the seniors were cooling down and starting to pull the covers.
    100 cool

    Looking at my FLOG, I'm in a serious w/o deficit, my left shoulder has been hurting for a few weeks, especially before and during the last meet. So I haven't been working out as much, taking a few days off at a time. Its feeling better and its more muscle/ligament fatigue than joint pain.
    Categories
    Uncategorized
  7. 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
  8. Some improvements to Union Mines Pool

    by , October 15th, 2009 at 07:30 AM (Swim like an Orca, but faster !)
    Some of the improvements I noticed today at the Outdoor Union Mine HS Pool:
    1. Backstroke flags are gone (Great for developing a "feel" for the turns)
    2. Another lane line damaged by the Ponderosa High School "Animal House" water polo team.
    3. Pool temp was a robust 76 degrees (felt like 75), due to aforementioned animals not covering the pool when they finished.
    4. And they fixed the second outdoor shower, that's been offline since last winter...It had hot water to boot

    I was late to practice..
    Aquasol

    Warm 200
    500 continuous kick w/board
    500 FR (3 strokes n/b after turns) did 7:00 2-3 SDK's off wall's (was trying to be slow and speed through the turns)
    4x50 K fly on back SDK
    10x50 Fly 1:15 really bit the dust here! could not get coordinated. Coach gave me some homework drills to get that second kick timed just right.

    100 cool

    A mere 2000 SCY
    I think the workout continued with 10x50's in all strokes, but we didn't have time and although I could stay another half hour I had to leave by 6:30 to get to work by 7:00pm.
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    Uncategorized
  9. Aquasol returns home to Union Mine High School

    by , October 13th, 2009 at 05:03 AM (Swim like an Orca, but faster !)
    Aquasol - UMHS
    Nice to be back in the home pool after 3 weeks of pool maintenance. Water was a bit cool, but was perfect for a hard workout. This is an outdoor pool, with bare minimum facilities; one barely working outdoor shower and stinky restroom's.

    We spent a lot of time talking. After the fly set was done, I decided to ignore everyone and keep on the clock.

    Warm 300 (We started off in one lane) And my goggles (Speedo Vanquisher) came off on my dive in...
    Main
    2x through

    100 Fly 2:00 (1:30, 50 swim/ 50 drill)
    2x50 Fly 1:30
    4x25 Fly 1:00

    100 BR 2:00 (1:35) (this is from 1:50 2 weeks ago, considering I just learned how to kick right over the summer)
    2x50 BR 1:00
    4x25 BR :45

    100 FR 2:00 (1:13, 1:15)
    2x50 FR :45
    4x25 FR :30

    Everyone left before the second time through BR. Leaving me alone with the seniors.

    2x200 Pull 3:00 (2:45)
    2x50 K with fins, fly on back, free on front

    100 cool

    Ive slowed my fly down so I can concentrate on getting that second kick timed just right, until I do, I will just keep it slow.

    Updated October 13th, 2009 at 08:27 PM by EricOrca

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    Uncategorized
  10. Sac Pentathelon @ UC Davis

    by , October 12th, 2009 at 08:01 AM (Swim like an Orca, but faster !)
    I haven't had much enthusiasm for blogging lately, this corresponds to yet another slump in my training. I passed through my First Year Competitive Swimming benchmark . Working nights, AT&T outsourcing more jobs to India and our home pool down for 3 weeks added to the disquietude of setbacks....
    1. Since my physiology isn't gifted and was never developed for competitive swimming at an early age, I have to work hard everyday to maintain a level of fitness that translates to faster swims.
    2. If I decrease the amount and intensity of my weekly workouts, my swim times suffer. I don't "retain" a level of potential.
    3. I haven't been lifting weights long enough to come to any conclusions, however they have been instrumental in getting through plateaus in specific areas of swimming.

    About the Meet; Its 4 - 50's a 100 IM then team relay for medley and freestyle. This is Sacramento Masters meet and it well organized. This is my second time here.
    On the positives side, Dwight and Dr. Bob showed up, so I experienced some team camaraderie for a change. (Every meet thus far has been solo)
    50 Fly
    My goggles came off in the fly, I never had that experience, I slowed down and tried to just navigate. ( I was seriously considering stopping and resetting them!)
    50 Back
    My excuse here is my left shoulder, it wasn't cooperating , I just finished the race. Honestly though I did get 12 kicks off the start and was leading, it was amazing to watch everyone else surface behind me while I was still underwater, however that nirvana was short lived after my breakout as I watched arms and splash's catch up and pass me into the turn.
    50 Breast
    I dropped 5 seconds from a year ago, this is not bad considering I just learned the proper breaststroke over the summer.
    50 Free
    Different goggles...Going deep on the dive with about 10 hard and fast SDK's, just like in practice I didn't see anyone to the left or right. After breakout on the 3 stroke both eye pieces filled with water... it was worse than having no goggles at all, zero visibility. I kept looking up to time the turn on the wall; this total killed my momentum. I could actually feel being passed..really sick feeling I might add...
    100 IM
    All my transitions were bad, this is something I have been neglecting in training.
    Medley Relay
    I my first one, an unattached lady joined us and swam backstroke, Dwight swam breaststroke, Dr. Bob swam butterfly and I anchored with freestyle. We won by a lap, however they placed us in the first heat, so we were not really matched properly.

    What I learned by watching & participating;
    1. Watching the other heats, I saw how leads were lost because some people take too long in their turns.
    2. Good strong and long SDK's are something only a few people really do, even in USA-S...It really can make or break a race.
    3. Just before your heat,push goggles into eye sockets until it hurts. Be focused a few minutes before the race, not spacing out.
    4. Everything is autopilot in the race, even bad habits.
  11. Tuesday at Pondo

    by , October 7th, 2009 at 02:30 AM (Swim like an Orca, but faster !)
    We're into our 3rd week of having to swim in neighboring High School pools due to a new heater being installed at our home pool, Union Mine H.S.
    After they got it installed it didn't work right, the pump pressure was too high, it didn't allow enough time to heat the water.
    Tonight the USA coach offered me to join his workout, however the seniors were already well into their second hour and I knew I couldn't keep up, so I jumped in and started warming up, a dentist and a teacher joined me and asked what are we doing, so I pulled out one of my stolen workouts (Chris S.) and we did the Broken Mile
    I did mine all freestyle;
    4 x 50 on 0:45 (about :35's slow motion strokes)
    4 x 75 on 1:15 (75's still freak me out)
    4 x 100 on 1:30 (avg 1:13-1:15)
    3 x 50 on 0:45
    4 x 75 on 1:15
    3 x 100 on 1:30 (kept missing turns in the 3 foot end)

    100 easy

    We could not even begin the Kick Set or the sprints; the lane line were being pulled out and the covers were being deployed.

    So it's been hectic, trying to make to practices. Since we get the last time slot and maybe a lane or two, we only get 45 minutes to practice. Ive been driving down to Folsom Aquatics and the Swimstitute during the day to make up.

    Last week, on Tuesday at El Dorado High school, I was the only adult in the pool...but the atmosphere was surreal, like I had gone back in time...the pool is decades old with painted walls and lines, the shallow end is marked 3 Ft and the deep end with its ancient start blocks marked 9 Ft. I was inspired later that night to just try to write about the experience.
    ---------------------------------
    While my mind tells me, my body aches remind me and the mirror reveals to me of the inevitability of change brought on by the march of time; the relentless aging of the human physical condition. The daily reminders that the process we all face, with no exceptions, that affects everyone in every class, size and race….
    During tonight’s workout, with the summer air gone and replaced by a cool fall breeze, in a 6 lane pool nestled in the middle of a high school with the water restored from a chemical bath last week, to a properly balanced condition. The sun long gone over the mountain tops and the sky replaced by stars… The parents seated in the bleachers, at every occasional breath I would look to see if my Dad was in the stands, waiting impatiently for my practice to end...I forgot that I was getting old; I had a hope in my heart that tomorrow would bring great purpose. That my swimming would continue to improve and I could enjoy and take pleasure in all the strokes. That tomorrows workouts would help me reach my goals and I would as I am now experiencing being in the shape of my life. I felt young again, like I was back in High school and I felt a God given hope and it’s all because I love swimming. I’m thankful for the gift of life…and for the people I can share it with. (so I’m a right brainer) (...My Dad is long gone, and he never came to my practices...)
    Categories
    Uncategorized
  12. Winging it on a Thursday

    by , September 24th, 2009 at 10:21 PM (Swim like an Orca, but faster !)
    Swimstitute - Rancho Cordova - Solo / BYO
    I visited Sacramento's only SCM indoor pool.
    (with lockers and showers btw)

    A edited RickMiles workout today...

    Warm 4x100 1:45, 4x100 1:40
    (800)
    Kick
    1x200 FR K 4:30 (snorkel and just bought from the Swimstitutes store; a Finis Alignment kickboard, I like it so far.)
    2x100 K 2:15 (BK streamlined)
    8x25 K F n/b :40 IM order 2 ea.
    Main
    4x50 Fly 1:10 (taking it easy on left shoulder/fins)
    1x100 ez 2:00
    4x50 BK 1:00
    1x100 EZ 2:00
    4x50 BR 1:10
    1x100 EZ
    (skipped Quality FR, running outta time)
    Sprint
    12x25 :40 (Did these IM order, like a broken 100 IM)
    100 cool down
    The workout was written for SCY, its a bit of a challenge for SCM.

    This pool has become a Sunday attraction for my wife and I after church, its never crowded, so I would say its Sacramento's best kept secret.
    Since it is indoors, its great to practice backstroke here, by using the rafters which parallel the lanes as guides, I can focus on stroke without worrying about lane line collisions.
    Categories
    Uncategorized
  13. 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

    Categories
    Swim Workouts
  14. 2 for Tuesday

    by , September 23rd, 2009 at 02:52 AM (Swim like an Orca, but faster !)
    Folsom Aquatic's 12:15-1:00 Solo/BYO
    Warm-900 (300FR, 200BK, 100K, 200 rev IM,
    100FR)
    6x75 k/d/s fly/bk/br
    100 cool
    (1450)

    Felt sluggish, Left shoulder was hurting, didn't want to push it.



    EDHS - 8-9p Coach Janine

    Warm 200 straight

    3x100 Fly (K/D/S) (1st was 75 swim/25 drill, 2nd&3rd Did 50swim/50 kick/drill)
    3x100 Back K/D/50Swim 2:30
    3x100 BR K/D/Swim 50 2:30
    3x100 FR swim on 1:30 (1:17, 1:17, 1:19)

    10x75 FR middle sprint on 1:15 (avg.:58) slow/FAST/slow (this was fun and challenging in the nasty water)

    4x50 BR K on back streamlined
    1x50 BK K streamlined
    50 cool down
    (2200)

    Our pool is getting a new boiler, so they had to close it down for a week or two. They moved practice to Union Mine High School's cross town rival; El Dorado High...(Union Mine High school is in El Dorado, El Dorado High is in Placerville... school board peeps, go figure) Any-ways the water there is really nasty, it was clear, but it tasted like soap and later I experienced a sore throat from the chemicals...
    Ive got the first kick down, and Im not missing the second kick on fly, just a little early with it; which is causing me to be late in breathing. I'm now breathing on every stroke, seems to help my timing... however still working on perfecting the fly...the more I do it, the more I like it.
    Categories
    Swim Workouts
  15. Stroke clinic

    by , September 17th, 2009 at 02:02 AM (Swim like an Orca, but faster !)
    AQUM -Coach Janine

    Warm- 600 (Fr & Kick)

    6x100 Rev IM 1:30 - 1:50
    6x100 BK 50 drill/50 swim (one arm drill)
    6x100 BR 50 drill/50 swim (fly kick drill)
    100 cool down

    a lot of stroke coaching on fly, back & breast.
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  16. lead then followed

    by , September 16th, 2009 at 06:20 AM (Swim like an Orca, but faster !)
    AQUM - coach Janine

    Warm 200FR, 50K, 200FR, 50 fly kick
    Main
    10x100 1:30 (Did 9, all EZ holding 1:20/21)
    4x300 IM done as;
    75 Fly,75 Back,75 BR,75 FR on 1:30
    150 cool down

    I lost count on the 10x100's, honestly, I was doing them as easy as I could without losing speed and just trying to hold 1:20 I could have gone faster, but I needed to focus on torque and feel. I lead the lane on the FR, but followed in the 75's, as my BK and BR are still developing.
    Last week I did a lot of fly, every day there was at least 300+ of fly swim... My coach is getting me to breath earlier on fly and its causing me to inhale a lot of water; since my face is breaking out of the water sooner, I'm trying to take the breath as water is still draining. Yet its faster and I seem to reach the wall quicker.....Also I realized its not so easy to try to change from one in/one out to one in/ two out pattern. I just want to get a little more air so I can eventually complete like a 2x100 fly . I certainly like the feeling when I give my lane "mates" a good head start and I still catch them on fly, only to lose the edge on BK and BR ...Still, I let the little things break me out of the full cycle of the fly and drop into a one arm fly, like possible arm collision, feet suddenly appearing in front of me, arms falling off , getting arm caught in the lane line, having to cough up excess water...
    Categories
    Swim Workouts
  17. Weds Gym Swim

    by , September 10th, 2009 at 12:26 AM (Swim like an Orca, but faster !)
    Gym 1-1:45
    15 min elliptical
    2x12 abs, back and sides with 10lb (its a device that holds you out at 45 degress)

    AQUM - Coach Janine 5:30-6:30
    Warm- 650 (3x100, 200IM drill, 50 k, 100)
    6x50 Fly K on back on 1:00
    6x50 Fly Drill on 1:00
    6x50 Fly swim on 1:00
    6x50 BK K on 1:00
    6x50 BK Drill on 1:30
    6x50 BK swim on 1:30 (1:00)
    cool 200
    2650 scy
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  18. Tuesday, Gym, Swim

    by , September 9th, 2009 at 01:29 AM (Swim like an Orca, but faster !)
    Lords Gym 12-1pm

    15 min. Elliptical
    2x5 80lb Assisted Pull-up & Dips
    3x10 Backstroke Sim Pull Down 12/15 lb
    3x10 Fly Sim 20/25lb
    3x10 Incline Bench BB 70 lb
    3x8 Curls 30 lb
    3x8 Triceps (Pull down)
    3x10 Leg Ext 90/100/110
    3x10 Leg Curls 80/100/120
    3x10 Calfs 280/290
    3x10 Ab Machine 50 lbs
    2x10 Lat Pull Downs 90/110

    AQUM - Aquasol - Coach Janine

    Warm - 450 (2x100, 2x50, 50 K 100IM Drills, 50FR)
    Main
    500FR :45 rest (6:10)
    400IM :30 rest
    300FR (1:00 rest - nature walk(run))
    200IM :20 rest
    100FR :15 rest
    50IM
    10x50 K on :50 w/fins (avg :38)
    200 cool

    2700 scy
    Most of my workout's have been going into the FLOG lately. Ive been doing 2 of RickMiles workouts a week and its been great for distance (200+) conditioning.
    If I can get my 500FR time below 6:00 I may consider entering the 500 event. I would have never considered it before, I do 50's at the meets because it's easy and its all I been able to do and work at, except for the 100 FR...not because I think I'm a sprinter. I'm built more for distance anyways, I just needed conditioning. However the 100 FR is still a staple and a nemesis...I haven't tried a test run to break the 1:00 barrier, but I think I'm ready.
    My wife is becoming more active with swimming as she likes to swim with me after church at the Swimstitute, a SCM pool in Rancho Cordova. She has taken about 4 private lessons so far from my coach, shes doing great and will soon join the USMS as a fitness swimmer.
    Ive done workouts with other Masters teams and noticed they always do 3800-5000 yards or meters, where our little gang does a paultry 2200-2700 scy, I think we are more laid back and the majority can't do (or doesn't want to) the larger quantity sets. However our coach does throw in stroke coaching and takes the time to talk in between sets, so I think we come away with a little more quality in place of quantity.
    Ive been working out on my own, SOLO/BYO 2-3 times a week, and its where I get most of my large yardage in, which in turn is conditioning.

    Updated September 9th, 2009 at 04:14 AM by EricOrca (too busy the first time through)

    Categories
    Uncategorized
  19. Morning-Dryland and evening workouts

    by , September 2nd, 2009 at 04:23 AM (Swim like an Orca, but faster !)
    SOLO - BYO - UMHS
    Morning workout 6-7:15 AM
    A part of RickMiles workout....

    Warm 1000-
    5x100 1:45
    4x75 1:15
    8x50 :45
    Kick
    8x25 on side w/snorkle :40
    Main
    1x200 50 stk/50 FR
    2x100 2:15
    4x50 1:00
    x2 #1 BK, #2 BR
    Sprint
    12x25 fast on :40 (1:00)
    1-6 BK
    7-12 BR

    250 Cool down

    Didnt push too hard, really tried to focus on stroke.
    Back is still a struggle, breast will take time to develope a good kick.

    2950 scy

    Lords Gym 7:40-8:10am

    90 lb assist pull-up and dips 2x5
    Ab machine about 50lb 2x10
    Leg extension
    Leg curls
    Calfs
    started on ab/back device with 10lb weight
    Curls
    Triceps
    Incline chest
    Med ball throws
    Shoulder in pain, no hangs, pull downs etc...

    Aquasol - Coach Janine-afternoon workout
    5:30-6:30pm

    Warm - 350 (150FR/ 50 BK, 100K, 50 FR)
    Main
    6x200 1,3,5 FR on 3:30 - 2,4,6 IM on 4:00
    Drill
    4x50 Drill/swim IM order 1:15
    3 times through
    50 kick w/ weighted ball drill
    100 cool down
    2300 SCY

    Don't think I will do am/dryland/pm again for awhile, I was fortunate to have sleep from my dayoff, and able to sleep after the dryland, since I work nights...However it felt great to be able to push myself and get some good conditioning in today.
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  20. Friday's little workout

    by , August 22nd, 2009 at 03:33 AM (Swim like an Orca, but faster !)
    AQUM Coach Janine

    Warm 500 Mixed
    6x50 FR on 1:00 (held :32/:33 straight arm power stroke)
    10 x 50 K (w/ 4 vertical SDK's off bottom @ 3/4 mark)1:30
    4x50 BR drill (4 sec outsweep, then normal recover & kick)1:20
    4x50 BR drill (pull with one dolphin kick, thumbs up out, thumbs down in.) 1:00
    100 cool down

    we had a late start and needed to leave for work.


    • I feel like I should be doing a lot more yardage and more lactate/torture sets...However I got back into the gym routine two times a week; increased all routine's 3x10 and I push the weight tolerance up so that the last set is takes almost max effort. So perhaps I needed a break somewhere. Today learned a couple of great drills for Breaststroke, my weakest stroke.
    • The blogs just ain't the same without that Chris Stevenson dog avatar and his superhuman workouts!
    • Ive been reviewing my supplements and trying to find a good sports drink that doesn't have caffeine. Im considering CytoMAX or FRS Healthy Energy.
      Im sticking with Cytosports Pre-formance, since its basically liquid food. I get cramps if I eat anything before a workout. I went back to Gatorade and a cheap whey protein shake for recovery, since the Cytosport Recovery was getting expensive.
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