Must have counted wrong this morning. Thought I had done 5200 but when I wrote it all down, I'm 600 short. Pushed through this one pretty hard. Dave led the lane which meant rest breaks were few and far between. LCM Warm Up 200 Free / 200 Kick / 200 Free 4 x 100 Breathe Right/Alternate/Left/Alternate 200 IM Drill 200 Pull 200 IM 4 x 150 100 Free/50 IM order 4 x 100 Kick 4 x 150 100 Free Easy/50 Free Hard 3 times through * 200 Pull * 4 x 50 Free down/Hard Stroke back 200 Cool Down (4600m Total)
I've been teaching my 7 yr old daughter and 5 yr old son how to swim over the last few weeks. I've never taught anyone how to swim but both seem to be doing fine and my patience is holding up. I've tried pretty hard to get them to do a "crawl" arm motion and both give it a try but revert back to a simultaneous arm pull. My daughter pulls outward and recovers similar to breast stroke. My son pulls down and recovers outward with his hands under water. Yesterday, he started doing a simultaneous arm recovery over water. He still flutter kicks and it is more of a 2 down/doggie paddle kind of stroke but he moves along pretty good for being 5. For now, I'm just going to let him have fun with it and see where it goes. Short swim today... relatively speaking. Only 4700 Meters. Kicked out by the age groupers. Warm up 400 Free 300 Kick 200 IM 400 Free 200 Kick 4 x 50 IM Order 200 Free 4 x 50 Reverse IM Order 200 Kick 4 x 100 Pull - 1:30 4 x 100 Down IM/Back Free 2 x 100 Pull - 1:30 4 x 50 IM Order 100 Easy 4 x 100 - 1:35 200 Pull Back/Breast 2 x 100 - 1:40 4 x 50 IM Pull 100 Cool Down (4700m total)
Aside from ramping up my distance, I've been getting up earlier all week. It has been a major adjustment and my body isn't liking it at all. The big problem is sleep. Getting up at 4:05 means I really need to get to bed at 8:00. With 3 kids, this just isn't practical. So, I'm dragging through with 6 hours of sleep a night. Not sure how long I can hold up like that. There have been lots of positives though. I'm adjusting to long course quickly. I've put in 25 Km this week which includes taking monday off. My breast stroke feels great. I'm slowly getting to where I'm the fastest on all breast stroke sets except for the high school kids. Lots of catch up drills and left side breathing has helped iron out some flaws in my freestyle stroke. Look forward to next week but for now... some rest. LCM Warm up 400 IM down/free back 200 Kick 2 Times through * 3 x 200 100IM/100Free * 3 x 150 Pull one paddle only * 3 x 100 stroke down/Free back descend 12 x 50 Free - 1:00 2 hard/1 easy 400 Kick down/pull with board back 300 Fly/Back/Free 4 x 50 Breast Drill/Swim/Drill/Swim 200 Cool Down (5000m Total)
Swam inspired by the 4x100 Jason Lezak video posted yesterday. Felt great until the 2 x 50 Fly and then I got a painful reminder that I am not in fact Jason Lezak. It was fun while it lasted though. Still had a pretty good day. Starting to wear out while adjusting from 4000 yards/day of short course to 5000 m/day of long course. I think Roger wants us to get up to 6000 eventually. LCM 700 Warm up 3 x 100 Pull 3 x 100 Kick 3 x 100 Choice 3 Times through * 200 IM * 2 x 50 Stroke (#1 Fly, #2 Back, #3 Breast) * 200 Free * 2 x 50 Free 2 x 100 Kick - no board 2 x 100 Kick w/ board 2 x 100 Choice 2 Times through * 3 x 100 - 1:30 Pull * 2 x 50 - 1:00 Fast 200 Cool Down (5000m Total)
Lots of drill today. I've been working on catch up stroke and breathing left anyway so this was a good day to focus on that. LCM 400 Free 2 x 100 Choice 7 x 300 - Various kick/pull/drill combinations 6 times through * 200 Pull 2-3-2-3 breathing pattern * 50 Build 2 x 50 Stroke build 800 IM Easy (5100m total)
Free is improving a lot. I'm still catching out too far with my right hand and not pulling directly under my shoulder. Left side breathing is getting better and my stroke overall is more balanced. LCM 400 Warm up 200 Kick down/Drill back 200 Worst stroke down/ Best back 100 Easy 400 Free 300 Kick 3 x 100 Free down/Fly back 2 x 150 IM 6 x 50 Free 300 Pull 3 x 100 Free down/Back back 150 IM 3 x 50 Free 150 IM 3 x 50 Free 300 Kick 150 IM 3 x 50 Breast 300 Pull 150 IM 3 x 50 Free 200 Cool Down (5100m total)
Yesterday, we went to help clean up the pool we were supposed to use to train at for nationals. It is kind of a strange pool. It is 200 feet long by about 100 feet wide. That's 61 meters for anyone converting. The pool took a direct hit from the tornado. Rumor has it that the tornado sucked about half the water out of the pool. The pump house and bathrooms (all made of cinder blocks) were reduced to rubble. Someones washing machine landed in their parking lot. Tin roofing sheets were wrapped around trees and shingles/pieces of roofs were all over the place. We spent about 2 hours clearing out fallen trees. It was a good dryland exercise day. The soreness was there this morning but it wasn't too bad. My biggest problem right now is a nasty crick in my neck. I got that from treating an ear infection from swimming Saturday. That pretty much means I laid around on the couch too long. LCM 400 Warm up 3 x 200 Kick/Drill, Kick/Swim, Kick/Drill 200/150/100/50 Kick 5 x 100 Free 5 x 100 Pull 50/100/150/200 Free 400 Free Easy 4 x 50 - 1:00 IM Order Hard 300 Free Easy 4 x 50 - 1:15 Best stroke Hard (no free) 200 Free Easy 4 x 50 - 1:00 Free Hard 100 Free Easy 200 Cool down (4800m Total)
Last short course workout for a while. Enjoyed the walls one last time. We are now training hard for long course and Nationals. Workouts bumped up to 5:00 AM and I have to drive and extra 15 min . Should be worth it though. SCY Warm up 300 Free 200 Breast 200 Back 200 Fly down/Free back 300 Free 400 Kick 8 x 50 IM order 300 Free 8 x 50 Pull 3 x 200 (IM Order Down/Free back) 6 x 100 Descend 1-3, 4-6 3 Times through * 4 x 50 (#1 IM Down/Free Back, #2 Free Down/IM back, #3 IM Order) * 200 Free * 4 x 25 IM Order 200 Cool Down (5400 total)
Did a mix of everyone's favorites. There should be a set in here for just about everyone. Had 6 today in two lanes. Being the slow guy meant that I had to swim in everyone's fly wake. Good open water simulation. 500 Warm up Dave B's set 10 x 75 - 1:10 Fly/Back/Breast I mixed in some Breast/Back/Breast and 75 Frees when I started getting behind. Dave M's set 4 Times through * 4 x 100 - 1:15 * 1st time through, all free, 1:00 Rest * 2nd time through, #4 IM for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 2:00 Rest * 3rd time through, 50 Back/50 Free for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 3:00 Rest * 4th time through, Mix in 200 Fly for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else 100 Easy My Set 7 x 75 - 1:15 Convert Stroke to Kick to Stroke Kent's Set 1200 IM Relay (400 Each) 25 Easy Roger's Set 10 x 100 Up/Downs - 1:40 Convert Fly to Kick I was pretty tired so I put on fins for a lot of this. Once I got to 100 Kick, I took them off and did breast stroke kick. Knee started hurting so I put the fins back on. 100 Cool down (5000 total)
Unbelievable luck this morning! Pool opened late because of storms that had already passed. The next wave was about an hour away and was generating all sorts of lightning. So we got in and went hard assuming that we would get kicked out in about 30 min. Somehow it never materialized. It just fell apart and we got a solid workout in. SCY 400 Warm up 6 x 50 Free - :45 9 x 200 - 2:40 Convert Stroke 1 to Stroke 2 Our high school swimmer converted back to fly and made it. I tried just doing free but fell behind after 2 200s. Put on some fins and converted free to fly from there. 100 Easy 2 x 500 - 8:00 Open Turns every 100. Start with 100 pull. If ahead of 1:30 pace, substitute 25 pull for 25 kick. 2 x 400 IM - 7:00 50 Stroke/50 Kick. Goal time is 6:40. If you make it substitute 50 stroke with 50 kick. If you don't, substitute 50 kick with 50 stroke. 100 Cool Down (4500 Total)
SCY 450 Warm up 5 x 100 - 1:30 IM/Free/IM/Free/IM 16 x 25 - :30 half under water 5 Times through * 4 x 50 - :50 IM Order (Swim/Kick/Swim/Kick/Swim) * 2 x 200 Pull - 2:20 We pushed to make the splits but rested about 1:00 after the 2x200 and let the clock run to the top after the 4 x 50s. I used fins instead of pull. 4 x 100 - 1:45 Kick 1:00 Rest 100 Kick Times (Br - 1:32) 100 Cool Down (4950 Total)
Another good day! Speed is coming back slowly. Had a good set of 75s at the end of practice but in fairness, I was drafting off of Dave. For the 100th post, I've created and avatar. Hopefully I can figure out how to get it loaded. Here's the workout for today: 450 Warm up 16 x 50 - :50 1-4: Fr/Fr/Fr/Kick 5-8: Stroke/Fr/Fr/Kick 9-12: Stroke/Stroke/Fr/Kick 13-16: Stroke/Stroke/Stroke/Kick 50 Easy I did breast stroke for the stroke. 4 Times through Pick any 4 of the following for the 100s: IM/Breast/Fly/Free/Free Swim in any order. * 100 Choice 1 - 1:30 * 100 Choice 2 - 1:25 * 100 Choice 3 - 1:20 * 100 Choice 4 - 1:15 * 1:00 Rest 100 Easy Started out Br/IM/Free/Free. Didn't make that so I dropped back to IM/Free/Free/Free and made the remaining 3 iterations. 7 Times through * 75 Hard Pull - :50 * 25 Easy Pull - :40 * 75 Hard Kick - 1:05 * 25 Easy Kick - :45 Dave threw on fins after the second time through on the kick so I followed suit. 100 Cool down (4500 total)
Saturday was rough. After swimming I ended up center refereeing 2 soccer games. Then, it was off to watch my daughter's dance recital (which was very good). Got home about 9:30 with leg cramps sunburn and general pain all over. I slept a lot Sunday. Felt great this morning despite the early wake up to get to HSA on time (they start at 5:00 AM). LCM Warm-up 300 Free 200 Kick 200 Pull 300 Free Down/IM Order Back 4 x 100 Kick 4 x 100 Free down/Reverse IM order back 400 Free - Negative split 300 Free - Negative split 200 Free - Negative split 100 Free - Negative split 4 x 100 Pull - Instead of pull, I'm using fins and working very hard at maintaining a 3/4 catch up stroke. 8 x 50 IM order 3 Times through * 200 IM * 50 Stroke Hard (Fl/Bk/Br) * 200 Free 50 Easy Drill 50 Hard Free 50 Hard stroke 200 Cool Down (5300m total)
I'm still slower that I think I should be but today felt pretty good. I'm definitely fatigues but I've got tomorrow off so maybe I can catch up on some rest. 3 soccer games today. I'll ref at least one and hopefully coach the other two. SCY 350 Warm up 3 x 100 Kick 3 x 100 Free Down/Stroke Back IM order 3 x 100 Pull 3 Times through * 4 x 50 Kick - :50 (w/ fins) * 200 IM - 3:15 * 4 x 50 Stroke - :55 * 200 Free - 3:00 *#1 Stroke = Fly, #2 Stroke = Back, #3 Stroke = Breast 400 Pull Easy 9 x 100 - 1:40 Fr/Fl/Fr/Fr/Bk/Fr/Fr/Br/Fr 200 Cool Down (5150 Total)
Not sure how I made it through practice. I just don't have the energy to keep going. Am I doing too much? I've swum more distance in a week before but probably never at the intensity that we did at the beginning of the week. When you throw in soccer, I'm not really getting any rest. I'm eating horribly and gaining some weight despite the extra exercise. Maybe I'm sick. Or maybe I'm just getting older. I'll definitely try and get some extra rest sunday. SCY 400 Warm up 6 x 100 - 1:30 * 2 x free * 2 x IM * 2 x stroke Fell behind right away on the IM. Couldn't get fly going early today 4 times through * 75 Pull - 1:00 * 25 Fly - :30 (optional no breath) * 200 IM - 3:00 * 25 Fly - :30 (optional no breath) * 75 Pull - 1:00 100 Easy For some reason, I was fine on the 75s but still struggled with IM. Did a 3:10 on the first IM and then switched fly w/ free for the next 2. Finished with a 3:05. 4 x 200 IM Kick - 4:00 32 x 25 Down easy free - :30/Back hard stroke - :30 100 Cool down (4400 Total)
Lots of yardage this week is slowly wearing on me. The 100s on 1:15 were a bit too fast for me. Made two, missed the third (did a 50 easy) and made the last three. On the 1:20s, I fell behind a few seconds but was able to make it up. I think I'm just tired. SCY 400 Warm up 8 x 100 - 1:45 Kick * 1, 2 - Br * 3, 4 - Fl/Br * 5, 6 - Fr/Br * 7, 8 - Bk/Swim 4 x 50 - :50 Stroke Descend 6 x 100 - 1:15 100 Easy 10 x 100 - 1:20 2 x 100 - 1:45 Kick 10 x 100 - 1:30 Up/Down Kick 100 Cool Down (4400 Total)
Played soccer (scrimmage) with the U14 team I coach. That left me very worn out for practice this morning. Just couldn't seem to get going. SCY 400 Warm up 6 times through * 200 IM - 3:00 * #1 - 6 x 25 Fly - :40 * #2 - 6 x 25 Back - :40 * #3 - 6 x 25 Breast - :40 * #4 - 6 x 50 Free - :40 * #5 - 6 x 25 Fly - :40 * #6 - 6 x 50 Free - :40 4 x 100 - 1:45 25/50/75/100 Kick 1:00 Rest 4 x 100 - 1:45 25/50/75/100 Kick 50 Easy 100 Kick timed (1:31 Breast) 25 Easy 6 x 50 - 1:10 Fl/Bk/Br/Fl/Bk/Br Instead of rest inbetween intervals do some sort of arm or ab exertion. 75 Easy (4150 Total)
Roger put together a bunch of elite ags of various ages that swam this morning. His daughter showed up from Auburn along w/ another ex-MSA swimmer. Us old guys had our own lane and decided to try and keep up rather than do our own workout. It was fun even if it was a bit more intense than normal. SCY Warm up 400 IM Easy 3 x 150 IM - 3:00 10 x 25 - :30 Odd 1 breath/even hard 4 x 200 IM - 3:00 Kick 1st/2nd/3rd/4th 50 I did 4 x 200 Free w/ kick 10 x 25 - :30 Odd 1 breath/even hard 4 x 200 IM - 2:55/2:50/2:45/2:40 I converted IM to free as the time got harder 300 Easy Recovery fly 9 x 50 Kick - 1:00 Descend 1-3, 4-6, and 7-9 switch kicks every three 50 Easy 100 Kick - Timed (Br - 1:28) 8 x 25 IM Order Easy/Hard 100 Cool Down (4150 Total)
Dave called yesterday. Seems he decided to get serious about long course and wanted to swim in Huntsville today. The problem with HSA is that they start at 5:00 AM. And by "start", that means they are warmed up and ready to go at 5:00 AM... not entering the pool at 5:00 AM. I got up at 4:05 so that I had time to make it at 4:50. To complicate things, I played soccer Sunday. Nothing serious... just a bunch of old guys reliving our childhood. I avoid contact at all costs but I still run hard. So, I wasn't exactly looking or feeling my best this morning. Warm up felt awful. But before I knew it we had knocked out a 5K+. Don't remember much... must have slept through it. LCM Warm up 400 Swim 4 x 100 Kick down/swim back 2 x 200 Free 4 x 100 Pull 4 x 100 Free 4 x 50 Kick 4 x 250 IM (Fly/Free/Back/Free/Breast) 4 x 50 Pull 4 x 250 (Free/Free/IM Order/Free/Free) 200 Kick 4 x 150 Stroke Im Order/Free/Stroke Im order 200 Pull 200 Cool down (5600 Total)
Swam at HSA today. Their coach ran the workouts instead of the normal masters coach. As we finished up he invited us to swim an "Ironman" with his team. By "Ironman", he meant 400IM, 400 Kick, 400 Stroke, 400 Free for time. Having already put in 4000 yards, this wasn't terrible appealing. So, Dave and I decided to do it as a relay. It was lots of fun but maybe not so much for the kids who had to watch us take it easy every 50 yards. Anyway we finished around 19:00 in second place. Some kid who swims at Alabama beat us. SCY Warm up 3 x 200 Easy :10s rest 8 x 50 Kick :10s rest, descend 1-4, 5-8 8 x 75 :20s rest, Odds hard/Evens easy Main set 400 Pull 3 x 100 Free, Fastest possible interval (1:15) 100 Easy 400 Pull 3 x 100 IM, Fastest possible interval (1:30) 100 Easy 400 Pull 3 x 100 Free, Fastest possible interval (1:20) 100 Easy Bonus Set 16 x 50 Relay 1-4 IM 5-8 Kick 9-12 Stroke 13-16 Free 200 Cool down (5000 Total)
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