I borrowed this one from Paul Smith and made some minor changes. 10 x 50 dr/swim r/10 8 x 50 kick r/15 -dec. 1-4,5-8 2 x 100 @ base + 15 200 pull cruise 4 x 100 @ base + 10 200 kick on back, work SDK off walls 6 x 100 @ base + 5 200 w/buoy and snorkel 8 x 100 @ base 200 w/d 3700 I took between 30 & 45 sec after the 200's waiting for the clock to hit the top or bottom. Descended the 100's but didn't really feel that strong. Although I don't usually like 100's or doing ALL free workouts, I liked this one. In and out rather quickly. I will say that my underwaters off the walls are improving. The plan is to mix in some core work this evening. Apparently, I am putting on my winter coat already with all of this holiday running around and not eating the best I could. But then James says that fast food makes him faster.
Short and quick one tonight due to a team social gathering afterwards. I decided that I have too much to do and opted to pass on this. I will leave my phone on a little later than normal in case any of them need bail money. 300 choice 4 x 100 fr/bk by 25 @ 1:45 4 x 100 fly/br by 25 @ 1:45 4 x 25 perfect stroke @ 45 IM order 4 x 150 r/15 -odds, 50 fl/kick,25 bk,50 br kick,25 free -evens, 100 IM strong, 50 moderate free 4 x 50 @ 1:30 -IM order/free sprint by 25 4 x 150 done as -50 fly,25 bk,25 br,25 fr rest/5, 25 free rest 15 **rotate the 50 stroke sprint 100 w/d Only 2700 I had asked, and recieved, Wookie for some backstroke advice. Tonight was the first opportunity I have had to work on it. Tough to teach an old guy new tricks. However, coach commented that it looked much better and I think with some more work it may solve a couple of problems I have. Thanks Wookie!
500 mix up 3 x through 100 @ 1:40 10 yards under water off each wall 100 IM r/30 @ 85% 100 done as 75 sprint/25 ez r/30 9 x 50 @ 60 w/fins -2 kick AFAP -1 EZ swim 2 x 100 @ 1:40 10 yrds under water off walls 2 x 100 IM r/30 at 85% 4 x 50 r/20 -odds stroke AFAP -evens EZ 8 x 50 @ 1:15 w/fins -3 kick AFAP -1 EZ swim 3 x 100 @ 1:40 10 yrds under water off walls 3 x 100 IM r/30 at 85% 3 x (25 stroke sprint r/10, 75 free EZ r/5) 6 x 50 kick w/fins sprint @ 1:15 100 w/d 4250 Even though there was plenty of rest with this one, it was a killer on my legs. I was surprised how far i could go under water without losing too much speed. The short IM's felt strong and I was quick on the kick sets. This was the largest group we have had in a few weeks. I still got my own lane because my intervals were different than everyone elses. I probably should have gone with the faster group but this was fine for today.
Workin' on my free technique today. Coach padded the intervals so we could concentrate on tech. and picking up the pace a little. I was able to neg split the "base" swims and descend the others. It felt good to just swim. 400 IM drill 6 x 75 @ 2:00 done as -50 sprint kick -25 sprint swim Base swims @ 70 % 2 x swims @ 85% 25's @ 95% 500 @ 8:20 2 x 250 @ 4:15 4 x 25 @ 45 400 @ 6:40 2 x 200 @ 3:30 4 x 25 @ 45 300 @ 5:00 2 x 150 @ 2:15 4 x 25 @ 45 ** last one from the blocks 200 w/d Felt great! The slower intervals probably had something to do with that. My turns and stroke are finally coming together. Had a lane to myself again. I have a slight problem with crossing over with my left hand. When I have a lane to myself I can use the black line as a guide to keep my hand placement where it needs to be. Like paddling my surfboard. I just found that balck line because another problem I have is keeping my head down. Who would have thought? Do they have them at all pools?
A quick on again. With everyone busy as we get closer to the holidays the numbers at practice has dwindled down to just a few. 10 min choice -only got in about 500 6 min kick done as -30 sec ez, 30 sec sprint -10 sec ez, 10 sec sprint -10 sec ez, 10 sec sprint -10 sec ez, 10 sec sprint 500 swim every 4TH 25 stroke -free @ 80%, stroke @ 95% 5 x 100 @ 2:00 done as -25 sprint kick -50 sprint free -25 ez catch up drill 6 x 50 @ 60 turn at the T fast 300 IM (kick,drill,swim) 400 pull build by 100 5 x 100 IM R/15 -concentrate on turns and technique 100 w/d out and home early 3400 I love it when we have a mixed bag for a workout. We did these as a group so many of the items were not on a interval.
500 mix up 2 x through (RD 1 free, RD 2 breast) 2 x 100 @ 1:15, 1:40 4 x 25 sprint kick @ 1:15 75 swim @ 1:00, 1:20 2 x 25 drill @ 45 50 cruise @ 50, 1:00 2 x 25 sprint @ 45 25 EZ @ 45 2 x 25 @ 1:00 no breather 50 EZ 4 x 200 @ 3:30 cruise done as -50 3 left arm, 3 right arm -150 breathe on the "wrong" side 50 EZ 400 pull negative split -first 200 1/5, second 200 1/3 4 x 50 @ 1:15 working on body position -3 free strokes, 5 backstroke strokes 4 x 200 @ 2:00 backstroke negative split 150 w/d 3750 Only five of us today! Five people with completely different skill levels. Plenty of rest so we could really go fast or work on some technique. One of the benefits of the small turnout is that we get lots of feedback and we can slow it down a little. Time for chores and then get our two girls ready for the Christmas parade. One dancing and one doing gymnastics in the parade. Thankfully I don't have make-up duty. BTW, I thought I had pulled up the wrong website this morning. I like the new look but haven't had time to play with it much.
It is about time for me to start pushing myself harder. This means faster intervals. When I was given tonights workout it was evident that today was the day. The poblem was that my body didn't get the memo. 500 mix up 4 x 75 r/15 (kick,dog paddle dr,swim by 25) 4 x 75 r/15 (left arm, rt arm, swim by 25) 6 x 50 kick @ 2:00 -- hold best 50 swim time + 15 2 roounds of 6 x 50 @ 50 moderate 3 x 100 @ 1:25 descend 2 x 150 @ 2:05 1 EZ / 1 fast 300 @ 4:05 fast 100 @ 3:00 recovery 4 x 25 @ 40 (3,2,1,0 breathes per 25) 4200 Round one was difficult for me mostly because a 150 @ 2:05 is a little too quick for me to go easy. After that round, coach wanted me to switch to 50, 1:30, 2:15, 4:15. Round 2 was more my speed. Time for me to toughen up a bit.
Last night with the team we did a little bit of light swimming with plenty of body position drills. Hopped out early to pick up our oldest child at dance while my better half was at gymnastics. I stole part of a workout from swimsuit addict. http://forums.usms.org/blog.php?b=25950 I made a couple of changes but kept the main framework of the main set. All cruise and stretch out. 200 pull @ 3:15 100 fly @ 1:40 25 dr/ 25 swim 200 pull @ 3:15 2 x 100 br @ 1:50 dps swim 200 pull @ 3:15 3 x 100 bk @ 1:45 dps swim 200 pull @ 3:15 4 x 100 fr @ 1:35 w/bouy 200 pull @ 3:15 ascend 2000 quick and EZ I would have liked to do the original workout with some effort but it wasn't in the cards this morning.
Another good day of swiming for me. Today had three of my favorite events (2IM,2BK,400). Entered with times from last year to compare with this year. 200 IM Entered w/ 2:58.85 Went 2:56.70 -Happy and a good way to start out. 100 Breast (22 min later) Entered w/ 1:32.54 Went 1:29.19 -Wow, another really good br drop. PB 200 Back (23 min later) Entered w/ 2:59.86 Went 2:57.30 -I haven't had a good 2bk in awhile. Not a PB but will definitely take it. 200 Mens FR (10 min later) -Low 31 I think. Not a sprinter but there were only 4 guys from our team there. Love relays! 200 Mixed MR (40 min later) -Went bk and was a mid 38. 50 back is one of my worst events. Still love relays though! 400 (about 15 min later) Entered w/ 5:45.31 Went 5:32.89 -Thrilled with this! Last of 14 swims and in my mind was ready to head home. PB There was some great talent at this meet that made me look really slow. Very well run meet and friendly faces all around. Glad to be back at the beach with the family. Time to prep for the SCY meet in Feb.
Two days down, one more to go. I am swimming well for me. I have only one small selfish complaint which will come later. I entered the same events as last year with the times from last year. I have my splits but left them in my truck and am too lazy to go get them. Fri night 1500 -- This was not a race, strictly warm up for the weekend. Entered w/ 23:07.43 Went 22:33.39 Sat **Self inflicted trouble 100 IM Entered w/ 1:21.33 Went 1:21.15 Consistent 50 Breast (10 min later) Entered w/ 42.14 Went 40.43 Personel best 100 Back (30 min later) Entered w/ 1:22.74 Went 1:21.31 Personel best. Best part of this race was I went 39.??/41.??. I have never split a 100 that well. Mixed 200 MR -Was stuck going bk and was a low 38 State Record 200 Breast (25 min later) Entered w/ 3:22.30 Went 3:21.11 Long glide with little effort. I'm sorry, but this is just a silly event. I am sure it is a difficult event if you swim it hard and correctly. Not me. Mens 200 FR (40 min later) -I actually anchored this one butdon't know what i went yet. 400 IM Here comes my complaint. Ususally the take a quick break after the Relays. I was still in the pool from the relay when the first whistle was blown for the my heat to swim. REALLY?? I was so frusrated that I just floated through it. I was looking forward to this one. Entered w/6:36.90 Went a mid 6:38 I really have no reason to complain. I swam well and I was the one that signed upnfor this mess. I just was expecting a small break. Pasta √ Couple of beers √ next
This was the last workout before I will hit the road towards Columbia. With no base to taper from the best I can do is rest a little. No worries. 500 mix up 5 x 100 kick with fins @ 1:40 descend 6 x 75 @ 1:30 done as -25 kick on front no board -25 underwater arm recovery drill -25 swim 4 x 50 free sprint @ 2:00 (29,29,30,30) *I have never broke 30 from a push before 4 x 25 @ 40 2 scull, 2 ez swim 200 dolphin kick on back 4 x 50 stroke sprint @ 2:15 -went fl,bk,bk,br (35,35,36,41) OK for me 4 x 25 @ 40 same as above 100 EZ back Starts and out of there. 2350 with lots of rest I feel pretty good. Not in the best of shape but that is OK. Looking forward to this weekend. Everyone around here is talking about a 16' Great White shark that is apparently traveling up the coast. Here is a good video of a shark taken a few blocks from our house. [nomedia="http://www.youtube.com/watch?v=ZcuYjDR2tSg"]The one that got away! / shark bait - YouTube[/nomedia]
We have our SCM state meet this weekend. Nothing too intense today. 300 swim 4 x 150 @ 2:45 (k,dr,swim by 50) IM order 6 x 50 @ 55 breathe 5/7/9 repeat 3 x thru 150 build @ 2:45 100 fast @ 1:50 Went RDs 1&3 back and RD2 breast 50 EZ 500 pull (25 sprint, 75 cruise) 4 x thru 100 build @ 1:50 50 fast @ 1:00 Went odds back and evens breast 50 EZ About 20 mins. of turns and starts Hot tub and shower 3150 I feel alright but am now wishing I had some more pool time logged in . I have signed up for the same events as last year and am looking forward to comparing fitness level or lack there of. Self inflicted rough schedule. Fri night 1500 The will be just a "swim". Some of you distance swimmers may find this as disrepectful to the event and some sprinters may find it ludicrous. I call it warm up for the rest of the weekend. Sat 100 IM, 50 Br, 100 Ba, 200 Br, 400 IM Sun 200 IM, 100 Br, 200 Bk, 400 Only 91 entries. I love Columbia and the pool but have never had a stellar meet there. If I am still alive after the 4IM we have our annual LMSC meeting that I need to run. Tough for me to get pumped for a 4IM late in the afternoon.
Another practice with only six of us there. Good news was that we all got our own lanes. Pretty simple tonight. 10 min choice --Was talking to my coach and only got in 300 2 x 200 @ 3:00 w/paddles and over kick 3 x 150 @ 2:15 build w/paddles and bouy 4 x 100 @ 1:30 descend w/bouy 2 x 50 @ 1:00 backstroke 20 x 100 --Free @ 1:30, Non free @ 1:45 1 free 1 stroke,went bk 2 free 2 stroke, went 50bk/50br 3 free 3 stroke, went 25fl/50bk/25br 4 free 4 stroke, went IM 200 w/d 3750 scy Short and simple tonight and kinda nice to have my own lane. We were suppose to hold are stroke together throughout the main set. I managed to do so and I felt powerful especially on the free swims.
Coach is trying to mix in some fast swims to prep for our SC SCM meet the end of this month. I don't have much of a base to taper from. I'll deal with it. 10 min choice -Only got in about 500 7 x 150 @ 3:45 (25 kick, 100 swim neg split) -went 3 free, 3 back, 1 breast 7 x 100 pull -3 @ 1:30 descend -1 @ 2:00 cruise -3 @ 1:30 descend 7 x 50 @ 1:10 -0dds free, evens fly -At some point during the 50 ,not including the walls, we were to dive down and SDK AFAP. Kinda different. 4 x 175 @ ?? -50 fr, 100 IM, 25 fr ---rotate a sprint 25 in the IM 300 w/d (50 double arm back, 100 free) 3700 scy Tues am solo swim I am not a miler, but have signed up for the 1500 at our state meet coming up. This will be strictly a "swim" for team points. The mile is on Fri evening and I may just barely make in time for the event to start. With that in mind I decided to jump in and swim a 1650 this morning. 1650 swim -stay long and just swim 50 EZ Small bk set trying to hold 39's throughout 50 @ 50 100 @ 1:40 200 @ 3:20 100 @ 1:40 50 @ 50 100 EZ 2300 Felt pretty good through this short one before work. The best thing was that I felt I could change gears (what little I have) the entire 1650. Plus my core didn't tighten up around 800 like it has in the past. Friday evening is our annual intersquad meet. We each bring in food to donate to the local food bank as our "entry fee". We can swim whatever we want and coach will have some fun relays mixed in as well. I gave coach about six differnet event options and told her to just put me in some of them. Will have to wait to see what comes my way. It is all for fun and a good cause as well. I am sure there will be some sort of social gathering afterwards.
10 Choice --Mixed in 500 8 x 50 kick @ 2:00 --Lots of rest , hold under fastest 50 free time + 15 100 fast @ 1:50 2 x 75 mod @ 1:10 3 x 50 descend @ 50 300 pull cruise @ 5:00 150 fast @ 2:30 2 x 125 @ 2:05 3 x 100 descend @ 1:40 300 pull cruise @ 5:00 200 fast @ 3:20 2 x 175 mod @ 2:55 3 x 150 descend @ 2:30 300 pull fast 150 w/d 4050 Not too bad for a Monday and we actually finished up early. I did what I was suppose to do throughout the main set but none of the swims where very impressive. No school tomorrow for our little ones so the plan is to get my tail out of bed in the morning and swimand vote before work.
2 x through 150 swim 100 IM 6 x 100 @ 1:40 4 SDK off walls 200 BK cruise @ 4:00 5 x 100 @ 1:35 two strokes before breath 200 BK cruise @ 4:00 4 x 100 @ 1:30 no breath from flags in 200 BK cruise @ 4:00 3 x 100 @ 1:25 perfect turns 200 BK cruise @ 4:00 2 x 100 @ 1:20 perfect stroke 100 EZ 300 social kick 6 x 25 @ 45 SPRINT w/fins and paddles - went 2 fly no paddles - 2 bk, 2 fr with fins and paddles 200 float 4050 scy Our youngest daughters out of town gymnastics has taken up some of my training time lately and it I felt tonight. My stroke was a bit sloppy and I seemed to be a little of on my turns. I have about a month to get mu self ready for the SC SCM meet in Columbia. Everything will be alright.
Mon. 10-22-12 Only five of us at practice and one of them wasn't feeling well and left early. I must have missed the memo on whatever is going on around town here since no one has been showing up. The up side is plenty of feedback from coach. 600 done as -200 swim -100 kick build -repeat 8 x 50 @ 60 descend stroke count 1-4,5-8 4 x 200 pull descend @ 3:00 50 EZ 4 x 250 @ r/30-45 done as -25 fly cruise -50 back strong -75 br build -100 fr under 4IM free split 50 EZ 4 x 200 swim @ 3:15 descend 200 w/d 3900 scy The 4 x 250 might be my new favorite short set. I had time to talk with coach and push different portions a little more to see how it affected my 100 free time. I went 1:19, 1:17, 1:16, 1:15 on those which is would be a good 4IM free split for me. Yes I know a 250 is not the same as a 400, but it helped out my confidence. Tuesday 10-23-12 Very limited time in the a.m. I live less then 10 min. away from the fitness center so getting in for 30-45 minutes is justifiable to me if I have a goal. Todays goal was to stretch out a little and work my back to breast turns. I think I got it. 4 x 100 @ 1:30 w/buoy 2 x 200 @ 3:00 kick w/fins 4 x 100 @ r/15ish drill, IM order About 15 min of turn work 100 DPS Fly -Cruised this just to see how it felt. Fly is not my thing but I didn't feel like I was sinking/floundering. 100 EZ 1500 scy
-In Jan, stay out of the confident GTD kool aid. -Swim more. My notes show that I swam faster when I swam more and did less dryland. -Stretch more -Warm down more. Sounds simple doesn't it. -DPS fly might be the way to go for me in my 4IM. -Chris's rating calculator shows my IM's are my best events on all three courses. One of them is at the top of the list. The other one or two are also in the top four. -The fly and br legs of the IM are my Achilles heel. Most of my energy gets used during fly. DPS fly might be the short term answer. -KICK! KICK! KICK! Make it more of a habit while swimming in practice. I am a strong kicker compared to the rest of our team but am a weak kicker compared to most of the USMS population. -Bilateral breath when possible in practice for stroke balance. Hard for me to do when we are swimming fast. I do like breathing every 4 strokes. Maybe this will help. -Continue to have fun! Should be easy to do.
Another small crowd this morning. Swam descent but didn't have much energy and felt sloppy through thr following. 500 mix up 6 x 50 kick @ 1:30 - We were suppose to hold fastest 50 free time + 15. After two my lack of kicking really showed up. 8 x 100 on coaches whistle as a group all build. 1&2 focus only on the catch 3&4 focus only on no breath from 5yrds in 5&6 focus only on no breath within flags 7&8 3 fast strokes off wall before breathing 50 EZ 6 x 100 breast r/10 done as Kick, arms only, pull w dolphin kick, swim by 25 100 fr r/10 100 50fly/50 bk r/10 100 fr r/10 100 50bk/50 br r/10 100 fr r/10 100 50br/50 fr r/10 100 fr r/10 200 IM sprint 50 EZ 8 x 50 @ ? -5 were 10 sec max speed -3 were 15 sec max speed Try to increase distance on each rep 200 w/d plus hot tub 3700 scy I like workouts that switch things up with kicking, stroke work, ect. Just felt low in the water. I guess I need to get something done around the house between watching MSU/Iowa and the big one down here SC/LSU.
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