Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older. 200 swim 6 x 100 (25 k on bk, 50 swim, 25 kick on side) 6 x 25 sprint kick 6 x 50 w/overkick and descend stroke count 6 x 50 bk/br by 25 focus on turns 4 x 75 (50bk, 25br) 2 x 100 (25 fly, 50 bk, 25 br) 100 IM The set I cant remember...then 400 broken for 15 at the 200 negative split 300 broken for 10 at the 150 negative split 200 broken for 5 at each 50 descend 100 off the blocks followed by 60 sec of verticle kicking Quick 100 w/d Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go. The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home
Short fast stuff tonight. The team had a social event scheduled after practice so we got out a little early. I decided to skip the social but did offer bail money should they have too much fun. 400 mix up 4 x (4 x 25 + 50) kick w/fins @30/60 --25's sprint, 50's cruise Pull 3 x through @ 90% 2 x 25 @ 25 50 @ 50 100 @ 1:30 50 @ 50 2 x 25 @ 25 50 ez 4 x 50 free descend w/overkick @ 1:15 6 x through 75 build r/10 went 75 bk, 75 br, fly,bk,br repeat 50 free sprint r/15 50 ez r/10 Repeat 4 x 50 sprint @ 1:15 went IM order 100 w/d 3500 Not too bad tonight. Felt pretty good and tried to hang with the sprinters on the team. A teammate of mine filmed my fly with his gopro. That thing is awesome (the gopro not my fly). I've got more work to do than I thought.
Short with low intensity before heading to work. 500 done as -100 free -24 back 6 x 50 back @ 60 -work walls and under H2O kick 6 x 50 back @ 60 -25 fast kick -25 EZ swim 4 x 125 IM @ r/15 -extra 25 of back 8 x 50 @ 60 -25 fast swim -25 EZ swim 200 cruise 2200 Just a nice little recovery/backstroke swim.
Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again. 500 mix up 4 x 100 @ 1:30 descend 4 x 50 kick @ 1:15 just to loosen up the legs 2 times through 250 strong @ 4:00 6 x 100 w/bouy @ 1:30 descend 1->3, 4->6 4 x 50 @ 55 hold 200 pace Drill set 8 x 100 IM @ 2:00 -Rotate 25 drill through each 100 -Perfect form and work turns 200 w/d 4200 My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
It has been a month since my last post. Not much swimming going on. Too busy with work, our children's activities and getting over flu like symptoms. I think I am back now. This is just what I needed today. Trying to get my feel back. 500 mix up 200 swim 200 pull 100 kick 8 x 50 @ 1:15 (15 sprint, 35 EZ) 100 @ 2:00 (50 back, 50 free) 3 x 300 pull @ base + 10 (100 fast, 50 EZ, repeat) 3 x 200 swim @ base + 15 (150 free, 50 non free fast) 8 x 50 @ 1:15 (15 sprint, 35 EZ) 200 w/d 3600 I was glad coach didn't kill us today and like I said this was just what I needed. I actually felt pretty good. Hopefully my pool time will be more consistent.
Odd week here in North Myrtle Beach with the ice and snow. The town basically shut down for a couple of days. The city did a good job with the salt, sand and brine. We had a little over an inch of ice at our house that stayed for a couple of days. Back to the routine. Quick one today. 500 mix up 10 x 50 on coaches whistle -- A mix of kick, drill, fast, and stroke 100 swim Choice set of broken 3 x (4 x150's) -- Went free, back, breast by round Round 1 50 fast r/5 50 perfect form r/5 50 fast r/20 Round 2 25 perfect form r/5 50 @ 200 pace r/5 25 sprint r/5 50 perfect form r/20 Round 3 25 perfect form r/5 75 fast r/5 25 perfect form r/5 25 sprint r/20 4 x through , IM order @ coaches whistle 3 x 25 kick ~ 40 50 drill ~ 60 75 swim ~ 1:20 100 cruise and out 3600 We are doing the polar plunge this afternoon for the SC Special Olympics. This could be interesting. I have teased our oldest daughter by asking her which one of my bright drag suits or briefs I should wear. "Daddy, PLEASE wear some board shorts!" Hahaha.
A little different type of w/o this evening. Quite a bit of drill stuff mixed in with some fast swims. 500 mix up Kick w/fins still warming up 6 x through --50 mod w/board @ 60 --2 x 25 SDK on back AFAP @ 30 100 swim 300 fast BUT every third 25 is 3/4 catch up r/60 8 x 50 @ 50 fast breathe 1/5 300 fast BUT every third 25 is finger drag r/60 8 x 25 sprint @ 30 6 x 75 drill r/10 --fly/bk/br by 25 4 x 75 with paddles r/10 done as --25 mod/25 scull/25 fast --went odds back/evens breast 3 x through (fl/bk/br by round) --4 x 25 drill r/10 --75 build r/5 --25 sprint r/15 --repeat 100 w/d 3850 Not too bad. My back and breast feel pretty good considering my lack of pool time. Fly and free are a different story. The big news here at the beach is the ice and snow that is apparently coming tomorrow. It was 56 out when I left practice tonight at 8:00. Our schools have already been canceled for tomorrow. I understand that much of the nation has been pounded with snow and and extremely cold temps. SC just isn't set up to handle that nasty stuff. We are expecting about .5" of ice and possibly 3" of snow. Wonder where I can buy a couple of sleds down here. I grew up in MI, and think it is kind of funny to see the city shut down for a small amount of old man winter. I'm more accustomed to flip flops and board shorts.
Just starting to get back into it for the month. I haven't been a complete slacker. --Holidays messed up my training the beginning of Jan. --Squamous cell cancer cut out of face. 12 stitches right where my goggle strap goes. No pool time. Use your sunscreen people. --Youngest daughter had a gymnastics meet in Hilton Head. So, this was my 5TH time in the water this month. Looking forward to getting my feel for the water back. 500 mix up Kick w/fins 8 x (25 + 50) --25's SDK AFAP @ 30 --even 50's , build @ 55 --odd 50's , sprint @ 55 100 EZ 6 x (2x25, 50 ,75, 50 ,2x25) --25's build @ 30 --50 at 200 pace @ 60 --75 done as 50 at 200 pace, 25 sprint @ 1:20 --50 faster than 200 pace --25's all out @ 60 rest 30 and repeat 100 EZ Pull 3 x through 3 x 50 @ 200 pace (by round, 65, 60, 55) 100 paddles only build (by round, 1:35, 1:30, 1:25) 50 sprint w/paddles (by round, 60, 55, 50) rest 60 and repeat 100 float and out 4250 i did fairly well considering my lack of pool time. lacking speed and that feel for the water. Back at it.
It has been over two months since my last post. I have been swimming and doing a good bit of dry land along with a lot of eating lately. While our girls are out for Christmas break, I have been hitting it pretty hard in the am since I don't need to drive them to school. I stole most of this from jaadams1. I had written it down a long time ago and recently found it. 200 swim 150 drill/swim by 25 100 pull 50 non free 8 x 25 @ 30 --odds strong --evens EZ 4 x "500" quality swims done as #1 200, 150, 100, 50 r/10 at breaks rest 60 ish #2 200, 100, 100, 100 r/10 at breaks rest 60 ish #3 200, 100, 50, 50, 50, 50 r/10 rest 60 ish #4 500 pull 10 x 75 @ 1:20 -- odds stroke/free/stroke -- evens free/kick/free 2 x (4 x 25) -build down -build up -EZ -sprint 100 float and outta there 3750 Felt like a rock today. Holiday eating or just one of those days?? I had a difficult time getting into a groove on the main set. I have great turns but seemed to be jamming the walls throughout the w/o. I then started counting strokes to see where I was off. Hopefully my stroke is getting longer.
Loose intervals today. I was able to concentrate on my pacing or lack of pacing. Not bad at all , just a lot of freestyle. 400 swim 200 IM kick 400 pull DPS 8 x 25 @ coaches whistle --odds, SDK AFAP --evens, choice sprint 500 cruise w/even pace @ 8:00 2 x 250 strong @ 4:00 4 x 25 sprint @ 45 400 cruise @ 6:40 2 x 200 strong @ 3:20 4 x 25 sprint @ 45 300 cruise @ 5:00?? 2 x 150 strong @ 2:30 4 x 25 sprint @ 45 100 EZ 100 Off the blocks for time 100 EZ 4200 I have been trying to do something off the blocks after each practice while I am tired. Nothing crazy, just a 50 or 100 to see how I am doing. Don't know if it will help much but we'll see.
500 swim 200 IM kick 200 BK (L arm, R arm, 50 full) 4 x 50 BR DPS r/10 4 x 50 done as --5 fly strokes no breath --10 free strokes EZ 400 IM 150 cruise 3 x 100 FR @ 1:20 3 x 100 BK @ 1:30 Masters minute 400 IM faster than #1 150 cruise 3 x 100 BR @ 1:45 3 x 100 IM @ 1:30 Masters minute 400 IM faster than #2 200 w/d 4200 This was a fun one and I feel that I was able to hold it all together throughout. I guess I am like a lot of other people and have either been too busy to blog or my swimming has been hit or miss. I have a couple of meets coming up. NC SCM state meet in Charlotte Nov 9th. Entered Sat only (50 BR, 2Bk, 200 BR) SC SCM state meet in Columbia Dec 6-8th. Our team has never won this meet. I will be swimming 10 events for this one to try and get as many points as I can. Fri 1500 Sat 50 BR 100 BK 200 4IM Sun 2IM 100 BR 200 BK 50 BK 400 Should be a long week end
300 mix up 4 x through -50 BK kick r/5 -100 (50 DBL arm BK/ 50 BK swim) r/10 4 x through -50 with bouy at ankles r/5 -100 swim with no kick * use core to stay straight r/10 4 x through -50 4 BK strokes, 3 free strokes r/5 -100 (50 BK build/ 50 free build) After the first round, the stroke portion was build and the free portion was hard. Dropping a 25 of the IM each round. Rest 60ish between easch round of 400 and 25's 400 IM build each 100 r/15 4 x 25 FLY hard r/10 400 IM 75 stroke/25 free r/15 4 x 25 BK hard r/10 400 IM 50 stroke/50 free r/15 4 x 25 BR hard r/10 400 IM 25 stroke/75 free r/15 4 x 25 FR hard 400 free hard 4500 + w/d Loved this one! It would have been brutal for me if they were all true 4IM's. My strokes all felt fairly good except for free. Very sloppy. I have made a few changes to my BK and BR and am anxious to see what I can do when I race next month in Charlotte. http://www.dixiezone.org/Meets/1311charlotte.pdf I will only be swimming that Sat while my wife goes shopping for the day up there. I signed up for the 50 BR, 2BK and the 2BR mostly just to see if my changes are positive. Should be a good time. -
300 mix up (too much talking) 3 x through --2 x 100 kick @ 2:15, 2:05, 1:55 by round --2 x 50 kick @ 55, 50, 60 by round --2 x 25 swim sprint @ 45 --2 x 50 EZ kick @ 1:15 3 x 400 decsend @ base + 15 3 x 100 @ base + 15 ---1. fly/bk ---2. bk/br ---3. br/fr 2 x 400 descend @ base + 15 3 x 50 sprint @ 60 ---same as 100's above 200 w/d 4300 Again, not too bad tonight. the intervals on the main set were slow enough that we were able to really get moving. I kept my eye on the clock at every 100 to see how my pacing was going and seemed to be right on track. The biggest thing I noticed was that my added core work seemed to help during the 400's. I didn't tighten up like usual and was able to keep my stroke long. Thinking about heading up to my old stomping grounds of Charlotte to swim at their SCM state meet. Will probably just go for the Sat portion and not spend the night unless I can talk the wife into it. It is only a three hour drive and it doesn't start until noon on Sat. http://www.dixiezone.org/Meets/1311charlotte.pdf
400 mix up 3 x (3 x 75) @ 1:15,1:15,1:30 Rd 1. >3 SDK off walls Rd 2. >4 SDK off walls Rd 3. >5 SDK off walls **descend by round **option of last 25 of each 75 done as 3 breaststroke pull outs Kick set 3 x (3 x 50 + 2 x 75) @ 1:10/1:45 -50's AFAP -1st 75, 50 EZ + 25 sprint -2nd 75, 25 EZ + 50 sprint 4 x 100 w/fins @ 1:45 -on belly taking 3 hard strokes into walls -concentrate on body position 100 EZ Pull set 4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10 125's @ 80% stay long 75 build to 90% 50's AFAP 100 EZ 3775 Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!
400 mix up 4 x 100 @ 1:45 -rotate a 25 strong 4 x 50 @ 50 descend 4 x 50 @ 60 fly/free 200 bk build r~30 4 x 50 @ 60 bk/br 200 br build r~30 4 x 50 @ 60 br/fr 200 IM cruise 2200 Hardly worth blogging about but this is just what my body needed. Next meet won't be until the beginning of Dec so need to get my butt in gear.
500 mix up -mostly done with my favorite toys (snorkel & bouy) 2 x (6 x 75) kick on coaches whistle -1-3 rotate a 25 fast -4. First 25 sprint -5. First 50 sprint -6. 75 sprint 100 ez 3 x through 300 @ 4:45 neg split 200 @ 3:00 descend by round 4 x 75 @ 2:00 sprint - went odds BK evens BR 2 x through 75 @ 1:30 fast, last 50 over kick 50 @ 60 25 fast/25 drill 3 x 25 @ 45 choice sprint -went FL,BK,BR 50 EZ and I had to jump out to get our oldest daughter. 4350 I liked this one. Not much gas left in the legs towards the end and I should have quit a little earlier to w/d properly. Feeling tight today. Side note: Pacing is finally coming around along with keeping my stroke long.
300 mix up @ 5:00 3 x 100 @ 1:40 descend 2 x 50 @ 60 cruise -went BK and BR 4 x (3 x 50) kick @ 1:10 -descend by round 100 EZ 4 x through 250 @ 3:50 cruise 3 x 100 @ 1:30 strong 50 @ 1:15 sprint -rounds 1 & 2 swim -round 3 paddles and buoy -round 4 paddles/bouy and fins 100 EZ 100 @ 1:35 w/fins over kick , light arms 3 x 50 @ 35 w/fins sprint 150 w/d 4400 Not too bad tonight. Felt pretty good and swam well for me. My pacing is slowly getting better. I have really been concentrating on keeping my stroke long when I start to get tired, but my kick is still weak.
Apparently it was fast freestyle day on Monday. Not my favorite thing to do but I will do what is asked of me. My wife has trained me to do so. More rest than normal with some expected speed. I have been trying hard to concentrate on keeping a long powerful stroke when I start to get tired. On thing that I have figured out is that my kick disappears when I am concentrating on my stroke. More to add to the "needs improvement" novel I am writing about my swimming skills. 300 swim 3 x 100 @ 1:40 2 x 50 back @ 60 8 x 100 @ 1:45 -75 10 kick switch drill/25 back swim 3 x 300 @ 4:45?? (1 mod, 2 fast) 3 x 200 @ 3:15 (1 mod, 2 fast) 3 x 100 @ 1:55 (2 fast, 1 sprint) 6 x 50 @ 1:20 all sprint 5 min vertical kick -45 on, 15 off 150 @ 2:30 sprint 50 @ 1:00 sprint 50 @ 1:10 sprint 50 @ 1:20 sprint 100 w/d 4000 I only got in 100 w/d before the high school team took over the pool and was too lazy to get into the therapy pool. I went in this morning to stretch out a bit. 4 x 100 @ 1:40 cruise 200 pull 200 IM drill 6 x 50 BK/BR @ 60 -working on back to breast turns 100 back r/~30 6 x 50 BR @ 60 100 breast r/~30 4 x 50 FLY/free @ 60 200 w/d 2000 quick and easy Just a little stretch out swim before work.
I have not posted in awhile or swam that much. School has started back up and my family is again ready for the grueling schedule of school, homework and gymnastics. We do much better with structure in or life. A simple one here. 400 choice 300 pull 200 kick 100 IM drill 3 times through 4 x 25 @ 30 choice w/perfect form -went IM order 5 x 100 @ 1:55 -25bk/25br/50 free -lots of rest so I went ---1-3 descend ---4 perfect form cruise ---5 fast 400 pull fast rest 30 -ditched the paddles on round 3 200 w/d 4200 Our coach is back from a six week surgery recovery period. Glad to have her back! I consider myself a self motivated person but highly doubt I would train well swimming solo all the time. Bravo to those of you that do. We have had team practices while she was out but it is not the same.
I stole a number of Tall Paul's sets to do a little stroke work , slightly modified. Wasn't feeling very creative and he has some really good stuff. Thanks Paul! 8 x 100 r/10 1. Drill/swim by 25 2. Kick 3. Pull 4. Choice build 5. IM Kick 6. IM drill 7. Backstroke 8. IM cruise 4 times through 200 r/20 (see below) 100 IM r/15 50 free cruise r/10 200's done as 1. Alt. 25 fast fly/25 free 2. Alt. 50 fast back/50 free 3. 100 fast breast/100 free 4. 200 IM 2 times through 150 @ 2:15 cruise 2 x 100 @ 1:30 faster 3 x 50 @ 45 sprint round 1 pull, round 2 kick w/fins 4 x (3 x 50) IM order 1. Drill @ 60 2. 25 perfect stroke/ 25 fast 3. 50 free cruise 200 w/d 4000 i had some fun with this one and it was a relatively quick w/o.
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