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It was over 100 yesterday as I headed to the pool. The aerators where going full time but the water temperature was still warmer than I would prefer.
Aquatic Center LCM
300 Warm up
4 x 200 - odds IM, evens Free on 3:30, I led the first half as a lot of folks were late getting in. First IM felt real strong, no piano drop on the fly, just smooth turnover. Not much rest before the free started. Folks joining in voted to move to 3:45 interval. 2nd IM was dragging on the fly, and not near as smooth through out. bagged the 200.
8 x 100 odds IM/drill, evens free build on 2:00
8 x 50 odds IM order, evens free fast on 1:00
Shoulders hurt from this one. I would have loved the workout if the water was 10 degrees cooler.
Been looking through old work out logs from my first stint as a Masters Swimmer (pre FatMan) and the logs run from 1983 to 88 when I moved to Austin. Mileage seems to be the same, only the interval and the girth of the swimmer have changed in the current workouts.
Stress test in this morning. Found that I have a new signigicantly lower max heart rate for cardio-interval training - too bad that swim coaches don't believe in it.
Aquatic Center 50 M
500 Warm up
3 x 3 x200
200 Kick Swim IM by 25 :30 Rest
200 Free Sprint blue zone; 20 sec Rest
200 Free Neg Split :20 Rest
200 IM 25 drill\25 Swim :30 seconds rest
200 Free build by 50s :20 rest
200 IM AFAP :30 rest
200 Free DPS - skipped first 100
200 Free AFAP
400 Swim - Kicked 300 instead - IM w no board
2600 Meters - 1 more swim before NOAC. I hope I can squeeze in at least one there - will carry gear.
Well I missed the Thursday practice that I was sure that had been cancelled seeing as how my commute in the rain from work took over an hour. But it must have been clear enough to allow the team in the pool. I tried to atone for it today.
7/25/09 Aquatic Center 50M LCM - Markell coached.
3 x 200 1st. 50 k/50 drill, 2nd 50 drill/50 DPS, 3rd 50 DPS / 50 Build
8 x 25 AFAP choice pm :30 swam mostly free with a couple of breast stroke
straight into 100 Free easy
4 x 50 FAP Choice on :55 swam odd breast, even free
straight into 100 free
2 x 100 AFAP Choice - I think I swam 1st breast and 2nd free
straight into 100 free easy
200 AFAP Choice - Swam IM
straight into 100 free
300 lung buster pull (breath control increases, breathing 1st, then 3rd, then 5th stroke until can't increase anymore - made it to 9th)
8 x 25 wall to center underwater, center to wall AFAP on :30
I think that is 2500 meters - I skipped a couple of the straight into 100's. Swam with a tough group today and got pushed on the intervals and taking the chance to get some non freestyle work in.
The Fat Man is sore.
Aquatic Center 50 M LCM
400 warm up 100 swim, 100 kick, 100 drill, 100 swim
10 x 50 swim on 1:00 drill/swim by 25 odd free even choice
10 x 50 kick on 1:00 odd free even choice
10 x 50 on 1:00 evens swim/sprint odds sprint/swim by 25
10 x 50 on 1:00 evens build, odds FAP
I don't mind speed work if we can temper it with the occasional mid distance work set. Dan Thompson at Austin Sports Psych had us doing a lot of sprint sets but we had larger rest intervals for recovery. Move forward 20 years and the need for recovery (at least for the Fat Man) increases. I was able to sneak in some breaststroke sprints, but still whipping the body into shape.
I reviewed the results from the Gulf Coast Masters LC Zones. Attrition has caught up to my age bracket. When I last swam zones some 18 years ago it seems that there were many more in that 30-34 bracket and the 35-40 was going to be a tough transition with its strong level of competition. It looks like we only have a half dozen competing in the breaststroke. The Fat Man now must contemplate a return to competition after I get more regular workouts behind me.
But over the last couple of months it has been hit or miss. A lot of travel as the company does some retrenching and I am running compliance checks before we turn stuff over. Scouts have had their time too. Swine flu cancelled two of my events on the day before they started, so it had been a bit of rescheduling. Other issues include the high school graduation of the daughter and subsequent family trip to NYC, College tours, Church Meetings, and the occasional bad weather that shuts down our pools and you end up with not many workouts done since the last post.
Been lurking on some of the threads and watched the one on "masters swimmers behaving like triatheletes"
Thinking about that, I wonder how many folks are like in the USMS program. We have been there and done that as youth with various degrees of success and have competed on a masters level for a while. For me it was age group 11-18, a year in college, and the first round of Masters from 28 to 34 competing on a zone level competitively but not a top 10er ever.
But now as I approach 51 and have only been back in the water on a semi-regular basis with a team that practices T TH and Saturday evenings for an hour. They do have more opportunities an am group and the self described desperate housewives that swim at noon, but I don't need to be up at 4:30 ever again.
I am not sure I have much of a desire to compete. I know I have no desire or need ever to swim backstroke. I do enjoy the work outs and the camaraderie of the team and I am content with that. I may decide to swim in a meet later when I feel that beer mountain has been sufficiently reduced, but if I don't thats ok too.
I have logged workouts as notes on my Facebook and it is interesting to see the commentary from my non-swimmer friends.
Last night -
Aquatic Center 50 M LCM
Work out starts at 6:15. No time to get that last minute email out around 5 - 5:15 or you get stuck in traffic
400 Swim - Did 300 with traffic
10 x 50 Kick even free, odd choice
8 x 100 Swim even free, odd choice
3 x 200 Pull (Swam 200 BR, 100 Br, 100 Br)
100 warm down.
We are not a large yardage bunch. It can get intense with intervals, and not knowing what comes next.
But the fat man will keep putting one hand in front of the other and dragging himself through the pool.
3/31 Colony Grant Pool 26 yds
We moved locations until we have our long course pool set up after the school year. The pool we are currently using is poorly measured and darned shallow (2.5 ft) and the shallow end.
Got there late
Mostly breaststroke drill practice.
8 x 50 Drill & build, IM Order
6 x 100 free on 1:30, 50 stroke on :50, 100 IM on 1:45
I had a tough time with this one both physically and philosophically. I am old enough to have trained with posted work outs and this sure would have been a better workout if we could have done it as:
3 x 100 free descend 1-3 on 1:30
3 x 50 stroke descend
3 x 100 IM descend on 1:45
This would have allowed some of us to swim breaststroke on the stroke interval and focused on quality swims vs. moving into survival mode.
New Territory 25 SCY
8 x 50 Free Hand Drill
8 x 50 Kick, DPS build by 25
10x 50 free AFAP on 2:00 - Kept all at :30 -
300 pull breath every 3rd
3 x (2x 25 underwater kick, 100 free)
3/19 New Territory SCY
I have it written down someplace. If I don't get it blogged quickly it disappears.
3/24 New Territory SCY
8 x 50 Drill, DPS
16 x 25 DPS, Build
400 Pull breath control
8 x 25 odd underwater, even build
200 warm down
3/17/09 New Territory 25 SCY Dana Coached
400 IM (25 kick,50 drill, 25 stroke)
4 x 4 x 50 St, St\Fr, Fr\St, Fr on :50
100 IM FAP on 2:30 each set changed strokes, IM's to get faster each time
16 x 25 odd IM Order, Even Free
2500. I felt good during this one, must be the enforced meeting taper. I will get to swim again tonight but leave Friday for a scout training session.
Back w the Team
New Territory 25 scy Dana coached.
300 warm up
Kick set build effort each set - no fins and intervals that I could actually kick breast stroke.
4 x (2 x 150)
odd stroke/free/stroke, even free/stroke/free
1st pair drill, 2nd DPS, 3rd Build, 4th FAP.
All stroke BR.
Monday was the first time back in the water since mid last month.
Lifetime Fitness 25 SCM
400 Drill IM Order
200 Free, 200 Back, 200 Free, 200 Br, 200 Free
400 Kick IM Order
4 x 50 DPS - Build
2000 meters. Back with the club tonight
I have a couple of workouts over on my facebook that I did not transfer over. Been traveling without swimming opportunities. I did join a health club and hope to increase the opportunities to get in the water when I miss the coached sessions.
Thursday Evening 1/29- Scout Office folding & stuffing envelopes.
Saturday 1/31 - Team was doing one-hour postal. As per my comment on the Postal Thread, 1 time (15 years ago) was enough.
Tuesday 2/3 New Territory Pool, 25 SCY Dana Coached
12 x 50 kick
4 x 100 Free descend on 1:40
stretched 1:18 - 1:14
4 x 100 Pull descend on 1:40
bailed on first one and then moved in
4 x 100 Free descend on 1:40
a bit slower - rotator cuff bothering me
4 x 100 Pull descend on 1:40
swam 3 x 100 Breast on 2:10
4 x 50 choice
125 easy to pull tarp
2825 - Iced shoulder for 45 min afterwards. Need to get my stretch cord anchors installed this weekend. The left shoulder stayed sore well into today.
Schedule will allow me to swim Thursday, but not Saturday - Its the Scouting Report to State and I have 6 youth in the contingent that are traveling to Austin. Two will be able to report on how our Council is performing on the floor of the Texas Senate.
Looks like I will have to dig up the practice on 01/20/09 and post later. 1/22 in Hobbs with a dead laptop. Black screen of death indicating a fried bios. Went to have a good dinner instead.
Saturday was a Scout Training Session followed by a funeral. Yesterday was the first chance back in the tank.
1/27 New Territory Pool SCY Dana Coached
This pool is outdoors which means that down here in the big swamp it is aerators in the summer and the only heat is in the water during the cold and last night was. Air temp dropped from 60 to 40 during the course of the practice.
8 x 50 kick build 1st 25 sprint 2nd
4 x (4 x 25 stroke descend, 100 IM AFAP, 100 easy) change strokes for each group of 25s in IM Order. Liked this one - a nice 1200 yard sprint.
6 x 50 stroke/free
2400 yards- It probably would have been more, but the coach had been coached at least one workout session before this one and she was cold.
Tuesday Practice was a miss - Church Vestry Mtg. Thursday Practice - New Territory SCY Markel coached.
6 x 50 drill down dps back on 1:00
3 x 200 Kick Fly on back
4 x 100 IM, 1st kick, 2nd Drill, 3rd DPS, 4th Fast
3 x 100 IM 1st drill, 2nd dps, 3rd fast
2 x 100 IM 1st DPS , 2nd fast
200 IM FAP.
100 warm down
Felt good , most of the fast 100's were >1:20, wanted to bust the 200 and started strong until the calf cramp on the 1st 25 brought me to a stop. Pushed through, but not as fast as I would have liked to have gone.
First Colony Aquatic Center - 25 SCYs Dana Coached.
500 warm up
10 x 50 free on :50
500 Free (25 sprint, 75 dps)
8 x 50 free on :50
500 Free (1st & 3rd 25 sprint, 2nd & 4th dps)
6 x 50 free on :50
500 Free for time
150 warm down
Most yards for the fat man in a work out since he has been back. Talking to our group - 2500 to 3000 is about the norm. New lane group for me, I probably should have led it. 500 for time was slower than previous.
First time in the water for the new year since I had to miss tuesday's practice to work on the Church budget. Got away from work late
New Territory 25 yds Coach Dana
500 warm up - missed it
3 x 2 x 50 - swam 200 warmup
Lactic Acid set
6 x 100 free all out on 6 minutes
# 1 - 1:04 felt good- strong push offs, fast kick
breathing every 4th
#2 - 1:06 Quads not as strong
#3 - 1:09 Kick is dying bad turn
#4 - 1:11 Kick, what kick
#5 - 1:11 Down to two beat kick after the walls, move to breathing every stroke
#6 - 1:15 Dead man swimming
150 warm down. Switching ice packs from shoulders to knees and back. Two tylenol pm and fall into bed.
I was happy with the 1:04 and the 1:06. Fat man has not been back in the pool that longer or regular. Not competitive times and the intervals pale to what gets posted in other blogs, but then again - I never swam the 100 free competitively after high school, my fly was faster.
Don't know if we got to breaststroke month or not. I had a Church Vestry meeting to approve the 2009 budget instead. Back in the water on Thursday.
Tuesday 12/30 at 12:00 First Colony Aquatic Center - 25 scy Dana coached.
Had to wait for her to send me a copy- I could not remember the details. Fortunately we are approaching the end of backstroke month.
1- Streamline on back/side kick x25
2- Streamline on back/side kick x25
3- Streamline on back/6 kick switch x25
4- Arms at side on back/arms at side side kick x25
5- Arms at side on back/arms at side side kick x25
6- Arms at side on back/arms at side 6 kick switch x25
All Back- 3 rounds
2x12.5 -Focus Start and Finish
2x37.5 -Focus Turns
3-4x50 Drill/Swim x25
1- Spin Drill
2- Fast Back
3- Easy Free
Mid-day workout group. They meet & swim around the lunch hour and some call themselves "the desperate housewives" group. There was no morning workout so this was the choice to swim today.
First Colony Aquatic Center - Markel Coached
200 Warm up
7 x 50 Drill/Free on 1:05
3 x 100 on 1:45 descend 1-3 1:20, 1:17, 1:16
20 x 25 kick on :30 descend 1-4
4 x 100 Free on 1:45 descend 1 - 4 1:17, 1:15, 1:16, 1:19
300 pull breath 3 -5 - 7 -9 by 25
3 x 50 All Out on 1:00 - not good
2600 yards - need the ice pack on both shoulders this afternoon.
12/27/08 - Well I admit it, I am a slug, second day of my winter vacation and the dogs did not wake us up until 7:30. Did not make morning practice. I will have to wait until Monday.