I was surprised that we had a nice size group tonight. I guess I thought everyone would be preparing for their Thanksgiving events. After a long day at work I was glad to get to the pool to do the following.
10 min. choice
3 x 200 @ 3:00 w/paddles and over kick
3 x 150 @ 2:25 paddles and bouy descend
3 x 100 @ 1:30 buoy only
2 x 50 @ 1:05 backstroke
20 x 100
--all free @ 1:30
--stroke @ 1:45
1 x 100 free
1 x 100 back
2 x 100 free
2 x 100 50 ba/50 br
3 x 100 free
3 x 100 25 fl/50 ba/25 br
4 x 100 free
4 x 100 IM
I felt pretty good but did not swim that fast on the first set. It wasn't too bad except that the others doing the same thing as me were going really fast. I was able to pick it up on the set of 100's so that was a good way to end the night. I need to get some rest because I need to be back at the pool at 6am for a pre feast workout.
I went in this morning with a plan and didn't do much of any of it. I planned on starting out with a 400 w/bouy and snorkel but felt so good that I just kept going. I still only had time for a quick 2000.
1000 w/buoy and snorkel
8 x 25 fly kick shooters
--odd on back
--even on front
4 x 50 back @ 50 descend
4 x 50 breast @ 55 descend
4 x 75 ba/br/fr @ 1:15
The intent today was just to stretch out from last nights fast swimming. I feel older than I am.
I have not been in the pool in about a week for various reasons. It felt good to be back but I didn't feel good in the water like I expected. I will get it back soon. Tonight was a lot of short swims but most of them were fast swims.
10 min choice
6 x through
100 build r/15
2 x 50 @ 90% r/10
50 drill/build by 25 r/10
4 x 25 AFAP r/10
rest 30 and repeat
2 x through the folowing ladder
--rest 10 between each distance
--build within distance on the way up
--hold at 90% on the way down
--round 1 was all free
--round 2 was stroke (back for me)
Not my night tonight but I didn't give up. I was actually surprised that it hurt me as much as it did. Will try again tomorrow. I need to mix in some IM work.
A quick one again this morning before work. A bit of stroke work with couple fast swims and then shower time.
300 IM drill
100 buoy only
2 x through the following
round 1 back
round 2 breast
8 x 25 fly r/10
Still playing with my stroke and trying to slowly build some endurance.
Mostly light swimming this morning trying to stay long.
Last night went as follows
400 no walls, turn at the T
Kick set from last Monday night
--200's were with fins
--50's no fins w/board AFAP
200 @ 3:00 80%
3 x 50 @ 1:20
200 @ 3:10 85%
3 x 50 @ 1:15
200 @ 3:20 90%
3 x 50 @ 1:10
200 @ 3:30 cruise
3 x 50 @ 1:05
Lots of rest so we could kick fast.
8 x 50 @ 60 (IM order/fr by 25)
300 pull breathe 3/5 by 50
6 x 50 whistle kick @ ?
--This is where you start with your hands outstretched on the wall kicking hard. At the whistle you flip and swim a strong 50 and repeat. They hurt if you work them.
2 x 300 descend by 100
Kind of a mixed bag of stuff but coach had us working on specific things throughout. Sometimes it is fun to not have those grind it out sets.
As a side note. Our team had a intersquad meet last Friday night. Your entry for the meet was canned goods to donate to the local food bank. Just a fun/social event and hopefully someone will benefit a little. I couldn't make it this year but I thought I would throw the idea out there for anyone that might come across this.
The focus for tonight was to work the last part of our swims. Only two to a lane tonight again, which is kind of nice. My regular lane mate moved to one of our new sprint lanes. I swam with our teams distance diva even though I am not a distance swimmer and got my butt kicked. Since we had different intervals it was like swimming on my own.
10 min. choice
5 x 100 kick w/fins @ 1:40
--cruise 85 yards, blast the last 15
6 x 300 @ 4:30
--250 at 80% rest 5 then 50 AFAP
--Every 4th 50 is AFAP
--Went bouy only
10 x 50 @ 50 Fast
I felt like I owned the set of 300's until midway through number 5 then I lost some control. The 1000 was pretty smooth but I wa thinking about the 50's that were coming up and probably didn't work it as much as I should have. I think I held my own on the final set and was happy to hit the showers afterward.
Lots of rest along with some intensity last night in the pool. I think we finally realized that we need to make kicking a habit when we swim during practice. What I mean is, that when we get tired our kick disappears. I am famous for it. Plus, we have started doing some more race pace swims during practice.
10 min. choice
200 w/fins @ 3:00 at 80%
3 x 50 no fins @ 1:20 AFAP
200 w/fins @ 3:10 at 85%
3 x 50 no fins @ 1:15 AFAP
200 w/fins @ 3:20 at 90%
3 x 50 no fins @ 1:10 AFAP
200 w/fins @ 3:30 cruise
3 x 50 no fins @ 1:05 AFAP
100 EZ backstroke
For the following my pattern was like this
#1. backstroke 90%
#2. breaststroke 90%
#3. free/back by 25 smooth
#4. backstroke 100%
#5. free 100%
5 x 125 @ 2:15
5 x 100 @ 1:50
5 x 75 @ 1:20
5 x 50 @ 1:10
5 x 25 @ 45
The fast swims really wore me out even though there was plenty of rest. The emphasis was to keep our kick tempo up on the fast stuff
This morning was very low key by my self. Just stretch out time.
300 IM drill
200 kick/swim by 25
3 x 500 w/30 broken
#1 300 r/15, 200
#2 200 r/10, 100 r/10, 100 r/10, 100
#3 200 r/10, 100 r/10, 4 x 50 r/5
My wife has been out of town for a couple of days and I have been playing a little Mr. Mom with our girls. I was able to make it to the pool this morning and did the following with the team.
10 min. choice
8 x 75 w/5 (kick/drill/swim)
--went two of each stroke
2 x through
3 x 100 pull @ 1:30 cruise
4 x 75 swim @ 1:15 90%
6 x 25 @ 60 25 stroke/25 free cruise
2 x through
300 EZ pull breath 3/5 by 50
14 x 25
-- sprints @ 45 , EZ's @ 30
1 sprint , 1 ez went fly
2 sprint , 1 ez went back
3 sprint , 1 ez went breast
4 sprint , 1 ez went IM order
Obviously one of the benefits of being on a team is feed back from a coach and teammates. What our coach witnessed this past weekend at our zone meet is what we worked on tonight. We were lacking a high tempo and kick. Therfore, that was the emphasis this evening.
10 min. choice
8 x 75 kick w/fins @ 1:00
4 x 100 kick w/fins @ 2:15 descend
--Lots of rest, very fast
9 x 100 free
1-3 @ 1:35
4-6 @ 1:30
7-9 @ 1:25
--hold tempo and pace
--Not a very impressive set for me.
4 x through IM order
6 x 25 SPRINT on coaches call
--We played with our body positions and stroke speeds on each.
This was kind of fun to play around with our strokes and body positions even if it for some fast 25's. Lots of feed back tonight.
I got back in the pool this morning for a little light swim. I wasn't motivated enough yesterday to do anything in the morning and last night was spent with the girls trick or treating. I swam the following with the intent of just cruising along and getting about 10 sec. rest.
300 IM drill
The rest was straight through.
6 x 50
odds back @ 50
evens breast @ 55
6 x 100
back @ 1:40
breast @ 1:45
free @ 1:30
300 w/buoy @ 4:15
6 x 25 fly @ 35
150 w/bouy build @ 2:00
It felt good to get back in after our Dixie Zone SCM meet. All in all I think I had a successful meet. Here are some of my thoughts.
1. Very well run meet! Hats of to Jerry Clark and his staff.
2. Swam my first 800 free and now need to do more core exercises since I could feel my abs working in over drive.
3. Swam my first 4IM and lived to tell about it. It hurt as much as I thought it would. My goggles filled up with water on the start. What am I six years old? I have NEVER had that problem. That pair is now a practice pair. I have to give my team some props for keeping me calm while waiting to swim this. The nerves were killing me. Not a very pretty or fast swim but this one was for ME.
4. I had some good relay splits for me. I don't swim the 50 ever but the relays are always fun.
5. I got to visit with some people I have met throughout the years on other teams and it is always fun to talk with them.
6. My other swims were all off my best times but I was able to race with better technique. I will take that as a victory.
Fortunately for us the Dixie Zone SCM meet is being held in Charlotte this year. This means a relatively short drive for me. I use to live there so it will be nice go back. I really miss Charlotte sometimes. Plus I get to watch 'Geek and his crew tear it up in the pool.
I have not been training as much as usual for various reasons but I feel pretty good. I am planning on using this meet as a base for our state meet in Dec. We have tried to make some changes in all of my strokes the last month or so. We'll see if I revert back to the old me or can hold it together during a race. Plus, I will be trying a couple of new events.
I think I read a comment that Kirk made that swimming was 99% mental 20% of the time.
Tonight with the team was all about turns, starts, and relay exchanges. I will swim do a solo swim Friday morning for sure. We'll see about tomorrow morning. Looking forward to this weekend!
I had a little time this morning before taking our two little ones to school. Nothing intense just some time to work on a few things. I don't subscribe to the idea that less intense workouts are garbage yards as long as I have a "goal" to achieve within these swims.
8 x 125 w/15 (75 kick 50 swim)
1 and 2 back
** goal was to work the walls and take more SDK's without worrying about the clock
200 backstroke for time from a push
** I do this every so often just to see how I am doing
4 X 75 (ba,br,fr by 25) w/10
**goal was to work the ba to br transition
200 IM drill warm down
Nothing to exciting here, just some "me" time to swim a little. Mixed in some P90 core tonight after the girls went to bed.
That's enough for the day.
After two weeks of 86-88 temps in the pool they finally got it cooled down to 81. Much better! Tonights workout had a lot of rest with some short fast swims mixed in. We need to do more fast swims in practice as much as I may not feel like it after a long day of work.
Started the day off with some light weights.
Incline bench hammer machine 3 x 12 @ 140
Decline cable flys 3 x 12 @ 40
Leg press machine 3 x 15 @ 230
Standing calf machine 3 x 12 @ 90
Inner leg machine 3 x 15 @ 110
Shoulder dumb bell press 3 x 10 @ 20
Tri. rope extention 3 x 12 @ 48
Bi. Rope curl 3 x 12 @ 48
Lat hammer machine 3 x 15 @ 140
Done as super sets in groups of three exercises at a time.
Tonight in the pool.
10 min. choice
turn work for about ten min.
16 x 25 drill (coaches choice)
4 of each stroke
4 rounds of the following
2 x 75 @ 1:45 (fl,ba,br) FAST
100 @ 1:45 EZ free w/long strokes
24 x 50
1-12 @ 55 every 3rd is fast stroke
13-20 @ 1:05 every other is fast stroke
21-24 @ 1:15 all fast
I really worked the fast stuff today. My backstroke felt great and my turns were faster and deeper than I have been lately. This was a fun one with some short swims.
We had a very short practice this evening because our coach was being recognized for her efforts with the Swimming Saves Lives program at the city council meeting. The few of us that showed up at practice decided to support her so we cut practice short. The pool was 86 degrees again so I was happy to climb out and go to the meeting. Very hard to swim fast in water that warm. Luckily sprints were not on the agenda this evening.
10 min. choice
Worked turns for about 10 min.
4 x 200 w/30 descend
* start @ pace of #2 above
2 x 50 from the blocks sprint
Felt great on the 200's but the 800 was not as pretty. The important thing was that coach and Swimming Saves Lives received some well deserved attention. I'll get a little bit of pool time in tomorrow morning.
It has been a little bit since I have posted to my blog so I decided to get myself back on track. We have been doing quite a bit of drills lately each day with a specific stroke being the emphasis.
I have done something to my back this past weekend while moving a couch for my wifes aunt. It was like trying to get a square peg into a round hole. It wasn't heavy I just got my self in a odd position. I am just getting old. Luckily coach took it easy on me tonight. I almost skipped practice but am glad that I gave it a shot. Flip turns were difficult as it caused a sharp pain in my lower back. Ended up doing a lot of open turns and tried to just stretch out.
10 min. Choice
8 x 75 @ 1:15 (ba/br/fr by 25)
5 x through the following
150 pull @ 2:15
2 x 50 @ 45 90% effort
2 x 25 @ 30 stroke
12 x 25 @ 30
1-4 descend stroke count
5-8 descend time
9-12 descend breaths to 0
8 x 50 SPRINT choice rest 60
4 x 150 (50 kick/100 swim) @ 2:40
Not too bad tonight which worked out well for me so I could baby my back some. I actually feel a little bit better.
Had a little time before I had to take our two little ones to school. By the time I get in the water I only have about 40-45 minutes to get something in. Usually a recovery type swim or time spent on my long list of "needs improvements"
Pretty simple this morning.
4 x 75 (k,dr,swim) IM order
4 x 100 @ 1:30 FREE
100 ez w/bouy
4 x 75 @ 1:15 BACK
100 ez w/bouy
4 x 50 @ 55 BREAST
100 ex w/ bouy
4 x 25 @ 30 FLY
The only thing I worked hard on was the 75's back. I just felt pretty good so I decided to go with it. Even though it isn't much I really like doing these short low intensity swims.
Plan on doing a little P90 core after the girls go to bed.
An expected light crowd tonight which was expected. Only six of us showed up for practice. I got my own lane and a lot of extra coaching attention. Because of the slower intervals I was able to play with my stroke technique a little and get instant feed back from coach.
400 (200 free/100 IM drill/100 choice)
6 x 50 kick @ 1:20
4 x 150 w/bouy @ 2:30
5 x 50 kick @ 1:15
4 x 150 w/bouy @ 2:20
4 x 50 kick @ 1:10
4 x 150 w/bouy @ 2:10
3 x 50 kick @ 1:05
4 x 150 w/bouy @ 2:05
2 x 50 kick @ 2:00 (AFAP)
I felt long and very consistent. One of my teammates was really pushing me throughout the evening so that was fun to race him all night.
I am now officially entered for my first 400 IM ever. I have two months to get my self phyically and more importantly mentally ready for it. My "strategy" is as follows.
Fly: Survive without panicing. This is by far my worst stroke.
Back: Build this as much as I can without completely draining my legs.
Breast: Push this while remaining long.
Free: Give it all I have left in the tank.
This will definitely be a learning swim. My strategy may not be the best but I don't really know what to expect. I will evaluate the splits and how I felt to hopefully do it again.
I think we had done this main set a couple of months back. I used my tempo trainer and I think it definitely helped me out. I would drop down a notch every other distance.
300 Dolphin Kick w/fins
10 x 25 @ 30 6 SDK off of wall
odd back, even free
Broken 2500 w/10
10 x 25 @ 30
odd fly, even breast
500 for time
We ran out of time before we could get to the 500 for time so we actually only went 4200. I am not a distance person at all but boy did I feel good the entire way through the broken 2500. Nothing too intense.
After a much needed family vacation I am back home swimming with the team. I did get to swim twice while away but those swims were not very intense or long. Glad to be back home!
While on vacation I did manage to get myself recharged for what I need to do for my family, work, and in the pool. I have adopted a new attitude to not worry about a bad workout or swim like I have in the past. I have decided to just do my very best everyday and the results will follow. I am hoping that this will help me stay focused on my goals I have set.
Felt sluggish through the very middle of the workout but quite a bit stronger towards the end.
4 x 50 kick w/fins underwater R10
4 x 50 kick feet stay below surface R10
4 x 50 swim w/over kick & slow arms R10
Descend all of the following
6 x 50 pull @ 50
6 x 75 swim @ 1:10
6 x 100 pull @ 1:30
6 x 125 swim @ 1:50
6 x 150 pull @ 2:10
4 x through the following
100 w/bouy cruise @ 1:40
3 x 25 Sprint @ 25
25 recovery @ 60
Handled everything pretty well except for the 6 x 125s. I could not see the clock and missed my send off time on number three and tried to make it up and continue to get faster which didn't work very well. The short sprints at the end felt strong and fast so that was positive. I won't swim in a pool meet until the end of Oct. so I have plenty of time to work.
Tonight's practice was all about the dolphin kick. No intense swims only concentrating on the kick. I am not the strongest kicker in the world but I understand the importance of a strong kick. I will admit that even though I may not like it, I need to do more kicking.
8 x 25 BR pull w/dolphin kick @ 40
300 dolphin kick
alternate front and back by 25
12 x 50 @ 55
3 of fly, back, free
4 dolphin kicks off each wall
600 dolphin kick w/fins on stomach
12 x 50 swim breast @ 1:15
...concentrate on the dolphin movement
600 dolphin kick w/fins on back
10 x 50 FR @ 55 four SDK off walls
...Went 500 pace
300 dolphin kick (25 front/25 back)
We didn't have time to get in the last 300 kick and my oldest daughter was with me tonight and I needed to get her home. She swam in the therapy pool while I practiced. Driving home at 8:00 and it was still in the low 90s.
I had a freestyle revelation last night. During warm up my coach and a team mate both noticed that my right arm was pulling almost straight down and not catching much at all. I have been concentrating on my left arm because it enters very close to my head.
This was the perfect workout for me to try and work out my stroke issues.
400 choice (bouy and snorkel for me)
12 x 25 w/10
3 of each stroke
2 drill, 1 swim w/strong finish
3 x 50 + 100 + 25 sprint r/60
3 x 50 + 100 + 50 sprint r/60
3 x 50 + 100 + 75 sprint r/60
3 x 50 + 100 + 100 sprint r/60
I did the swims at 500 pace
10 x 50 @ coaches send off
Start in middle of pool
12.5 build to wall
25 underwater kick
4 x 200 pull ( bouy only for me)
Breathe 3,5,7,9 by 50