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Alex's swim journal

It's a journey: musings on art, literature, life... and occasional notes on training.

  1. Five days of swim workouts...

    by , April 20th, 2013 at 06:04 PM (Alex's swim journal)
    Haven't had the time to blog this last week, so I've just been entering my workouts into the FLOG and got to thinking I should go ahead and put Monday thru Saturday workouts in a single blog entry... that way I can take a look at a whole week at once, maybe see what folks think of this workout schedule. I wish I could say I was more intentional this week, but there were several days when I got to the pool and still had no idea what I was going to do. I did try to keep the hard day-easy day alternation and do have a sense for when I "need" to do 200s or 100s or 50s.

    MONDAY (3500 SCY/75 mins):
    1200 (alt. fr/pull by 200s)
    3 x 200 fly on 5:00 (all around 4:00)
    1 x 100 fly on 3:00
    300 back
    200 (100fly/100 bk)
    400 fr EZ
    200 BK
    100 BK
    200 BR
    200 free

    TUESDAY (3800 SCY/70 mins):
    400 ez swim
    4 x 100 on 1:45
    4 x 50 on :50
    masters minute
    20 x 100 on 1:40 (1:28-1:34)
    masters minute
    4 x 50 on 1:00-1:15 (200 IMO)
    4 x 100 IM on 2:15
    200 ez fr

    WEDNESDAY (3000 SCY/60 MINS):
    400 EZ
    4 x 50 spear w/ fins on 1:00 (:45-:46)
    4 x 50 pull on 1:00 (:44-:46)
    4 x 50 pull w/ paddles on 1:00 (:44-:45)
    4 x 50 free on 1:00 (:39-:40)
    200 pull on 4:00
    200 fr on 4:00 (2:52)
    400 recovery swim
    12 x 25 kick w. fins on :40 (4IMO: fly, bk, br--no fins on br)
    8 x 50 on 1:00 (400 IMO)*
    300 recovery/cool-down
    *Fly: :49, :53; BK: :48, :48; BR: :54, :57; FR: :47, :46 [total time 8:00; swim time: 6:42 for the 400 IM]

    THURSDAY (4200 SCY/80 mins):
    400 EZ
    200 spear w/ fins
    200 pull
    200 fr
    200 spear w/ fins
    200 pull
    200 fr
    200 bk spear w/ fins
    200 bk pull
    200 bk
    4 x
    200 fr (avg 3:08s)
    50 recovery swim
    1 x 200 fr hard (2:50) on 4:00
    5 x 100 on 2:00, swum as:
    -100 fr hard (1:16)
    -100 fly (1:48)
    -100 bk (1:48)
    -100 br (1:54)
    -100 fr (1:25)
    300 EZ recovery/cool-down

    FRIDAY (2000 SCY/38 Mins):
    500 ez fr
    20 x 50 on 1:00*
    500 ez fr
    *50s were :42-:44, w/ every 4th at :39

    SATURDAY (5600 SCY/110 mins):

    WU: 600 (200 fr/200 pull/4 x 50 on :50)
    MS: 3 x thru:
    12 x 100 fr on 1:45 (1:26-1:34)*
    1:00 rest
    400 IM on 8:00 (7:05, 7:08, 7:22)
    CD: 200 fr EZ

    *only in the last set did the 100s fall consistently over 1:30-1:31; the last four were in the 1:33 range. The first set was all under 1:30; the second set was right at 1:30-1:31, with a few falling in the 1:27-1:29 range.

    The whole week was kind of a mess now that I look back on it, but I'm encouraged by today's sets of 12 x 100 on 1:45; times are coming in a lot faster the what they were a few months ago for similar workouts; and back then I was doing 100 or 200 IMs between sets, not 400 IMs.
  2. Thursday thru Saturday

    by , April 13th, 2013 at 11:50 PM (Alex's swim journal)
    Just when things were going really well and I felt like momentum was headed in the right direction... bang... caught my foot just right on the tiles during a flip turn and sliced it open pretty good; nice and deep.

    I was in the middle of a nice hard workout too... in the second set of what was supposed to be 3 x 4 x 100 on 3:00 at about 95%. I was coming in at 1:12-1:15, my fastest times ever in freestyle, the lactic acid was building up nicely, I was at about 2600 for the workout... hoping to get in about 4000, when I cut my foot. I got it out of the water and over the drain on the deck before it started bleeding too badly, but I could tell it was deep. The lifeguard helped me to stop the bleeding and bandage it; but there would be no cool-down, which really sucked. I pushed the skin backed together, hoping it would heal up on its own and not require stitches, and it stopped bleeding pretty quickly. Neosporin and clean dressing for the rest of the day and it seemed to be coming along nicely. I did some yoga yesterday morning before work and didn't have any problems, and left the bandage off... maybe the air would help it heal. But last night when I got home I noticed it had been oozing and left a stain in my sock, so I decided to take the night off from swimming.

    Today I used the skin-crack sealer and took it to the pool for a good 3500; I kept an eye on the foot and the wound never re-opened, so I think I'm in the clear. Tomorrow I'll be back on track. Today's workout was dreamed up by Scotty. My freestyle was a lot slower than Thursday's workout, but I think maybe I was still sore from that effort and from not helping my recovery along with a good cool-down. A lot of IM work today:

    400 EZ free
    4 x 100 on 2:00 (1:30-1:33)
    4 x 50 on 1:00 (:40-:41)

    5 x 200 IM on 5:00 (3:28-3:34)
    5 x 100 IM on 2:15 (1:40-1:45)
    100 recovery
    400 IM (mid 7:20s)

    500 EZ free

    About 70 minutes in total. My endurance on fly feels a lot better. And my kick on breast is coming along, but it was not a super fast day by any means.

    Afterward I got in 30 minutes with the core and weights; 5 minutes of core work (bird dog, front plank, flutter kicks), then:

    3 x 10 lunges
    3 x 10 military press
    3 x 10 squats
    3 x 10 incline press
    3 x 10 sumo squats
    3 x 10 upright rows
    3 x 10 bench press
    3 x 10 seated row*
    3 x 10 decline press
    3 x 10 lat pull downs*

    *70 lbs; everything else was with 20 lb dumbbells and alternated exercises w/ each set (lunges w/ military press for ex.), without any rest between sets or exercises. I'm surprised at how I can work up a pretty good sweat after about 15 minutes of this.
  3. Between season build-up begins...

    by , April 9th, 2013 at 06:04 PM (Alex's swim journal)
    So in addition to the open water swimming I want to do this summer, my swim buddy Scotty has been on me about committing to the LCM state meet at the end of June. I think I'll be able to manage it and joked that I could do the 400 IM, 200 back, 200 fly, 400 free, and 1500 free on the same day... insanity! Well, all I have to do is joke about something ridiculous like that for 2 seconds before it starts to become a goal to work for... and the gears start moving... hmmm... what would I have to do to train for that? So the build-up begins; hopefully I can keep up the weights and yoga on a consistent basis too and maybe that will help me improve the fly.

    Monday I was still pretty beat up from the weekend. I only did 3200 SCY in about an hour (61 minutes to be exact):

    400 ez on 7:30 (7:00)
    4 x 100 IM on 2:00 (1:48-1:51)
    :30 sec rest
    200 IM on 4:00 (3:45)
    10 x 100 on 1:45 (1:33-1:38)
    :30 rest
    400 IM on 8:00 (7:35)
    8 x 50 on :50 (:42-:48)
    400 ez (6:50)

    Today I had some more time, so I went for some harder IM stuff (4000 SCY):

    1200 (alt 200 fr/200 pull) in 21:00
    1:00 rest
    5 x 100 fly on 3:00 (1:50-1:58)
    200 IM (3:32)
    5 x 100 bk on 2:30 (1:32-1:38)
    200 IM (3:33)
    4 x 100 IM on 2:30 (1:40s)
    1 x 100 br (1:52)
    200 IM (3:28)
    600 recovery (200s= fr/pull/fr)
    100 EZ (50 back, 2 x 25 underwater br)

    Scotty joined me after my fly set and really helped to push me on the set of 100s BK. Times weren't that great, but I'm still building endurance at this point (last week I did a set of 4 x 100 on each stroke followed by 100 IM, so adding that extra rep and doing 200 IMs between sets is a slight ramping up of yardage: I managed 750 of fly today, my highest volume day for fly to date).

    Then I just about killed myself in the weight room afterward... almost the same workout I did on Sunday (used 10 lb dumbbells for chest and reverse fly sets instead of 12, because my shoulders were toast by that point at the end of the workout). I feel kind of silly doing all this work with such light weights (while the dudes--and dudettes--around me are tossing around 40-70 lb dumbbells), but I keep reminding myself that I'm not trying to be a body-builder or power-lifter... that competitiveness comes out at weird times though!
  4. Sore Sunday...

    by , April 7th, 2013 at 07:07 PM (Alex's swim journal)
    I was pretty sore this morning from yesterday's sprint/IM workout and I suspect that I'm still a little sore from the weights on T-TH last week as my body adapts. Today I decided to do some EZ swimming and then see how the weights felt afterwards. Here's what I swam:

    400 EZ fr on 7:00
    4 x 100 on 2:00 (1:28-1:29)
    4 x 50 on 1:00 (:39-:41)
    1:00 rest

    1000 fr on 18:00 (<17)
    500 bk in 10:15

    500 EZ fr

    3000 SCY/60 minutes

    Here's what I did in the weight room:
    lunges 3 x 10*
    military press 3 x 10*
    upright row 3 x 10*
    squat 3 x 10*
    incline press 3 x 10*
    sumo squat 3 x 10*
    bench press 3 x 10*
    chest fly 3 x 10**
    reverse fly 3 x 10**
    full-can 3 x 8***
    lat pull-down 3 x 10 (70 lbs)
    seated row 3 x 10 (70 lbs)

    *20 lb dumbbells
    **12 lb dumbbells
    ***8 lb dumbbells
  5. 3600-yard workouts...

    by , April 6th, 2013 at 05:37 PM (Alex's swim journal)
    A couple of 3600-yard days to record. Had a little more time on Friday and today. Yesterday I focused on freestyle and drill:

    WU: 400 EZ

    4 x thru:
    -200 spear drill w/ fins
    -200 pull
    -200 fr

    8 x 50 on :50 (:40-:45)

    CD: 400 EZ

    Took a little more than an hour to complete (67 minutes), but felt slow. Today I did 3600 as well, but focussed on sprint and IM; here's what I did:

    WU: 400 EZ

    16 x 25 BK on :45 (:21-:22?)
    100 IM
    16 x 25 FR on :45 (holding :16)
    100 IM
    16 x 25 Fly on :45 (holding :23)
    100 IM
    16 x 25 BR on :45 (:24-:25 mostly)
    100 IM
    2 x 200 IM on 5:00 (around 3:24)
    400 IM (7:21)

    CD: 400 EZ

    This one took me almost an hour-forty to complete. The 100 IMs in following the 25s sets came in between 1:32-1:38 if I remember correctly. Felt good about the fact that I did 700 pretty hard of each stroke. The last 50 fly in my 400 IM probably looked pretty sad. That's the most I've done of fly in a single workout, so we'll see how I feel tomorrow.
  6. 3000-yard workouts

    by , April 5th, 2013 at 12:08 AM (Alex's swim journal)
    Haven't had much time to swim and less to blog this week, so I thought I would record a couple of my workouts now. I missed Wednesday's swim altogether, but was pretty sore from Tuesday's swim and weights... here's what I did:

    400 EZ swim
    2x thru (1200/1600):
    -200 spear drill w/ fins
    -200 pull
    -200 fr

    Kick (600/2200)
    8 x 25 fly kick w/ fins on :30-:45
    4 x 50 back kick w/ fins (:41-:44)
    200 br kick w/ board

    3 x 200 (600/2800):
    -200 fly on 4:30 (3:55)
    -200 BK on 4:15 (3:45)
    -200 BR on 5:00 (3:50)

    200 EZ fr

    3000 SCY in 65 minutes

    I liked breaking things up in 200-yard segments. The 200 fly was tough, and slow, but didn't feel as bad as I thought it would at the end of the workout. Had even less time for my Thursday workout, but still managed to get some IM work in:

    1200 (alt. fr/pull by 200s)--20:30
    4 x 250 (200 IM + 50 recovery) on 5:00
    1:00 rest
    400 IM (7:35)
    400 EZ swim

    3000 SCY in 57 minutes

    The weights I've been doing as I start building strength for the OW season, which I've got to start training for, will hopefully stabilize the shoulder joint and help correct some strength imbalances... we'll see. Here's the routine I did this week, about 25 minutes after a little bit of core work:

    lunges 3 x 10*
    military press 3 x 10*
    upright row 3 x 10*
    squat 3 x 10*
    incline press 3 x 10*
    sumo squat 3 x 10*
    bench press 3 x 10*
    chest fly 3 x 10**
    reverse fly 3 x 10**
    full-can 3 x 8**
    lat pull-down 3 x 10 (70 lbs)
    seated row 3 x 10 (60 lbs)

    *15 lb dumbbells
    *8 lb dumbbells
  7. Sluggish Monday...

    by , April 2nd, 2013 at 10:09 AM (Alex's swim journal)
    Just taking a second to record what I did last night. Couldn't get the swim in earlier, things kept coming up. Finally managed to get in 3000 SCY in the 65 minutes before the Y closed. No weights, no yoga; I'm sort of bummed about that. I hope to be able to break away at noon today for a decent workout. Here's what I did:

    400 ez swim on 7:30 (6:45)
    4 x 100 fr on 1:50 (1:29-1:32)
    4 x 50 on 1:00
    4 x 200 (IM, fly/bk, br/fr, IM) on 5:00*
    4 x 100 IM on 2:15
    4 x 100 on 1:45 (1:30-1:33)
    400 EZ fr

    *This set of 200s was basically 200 IM, broken 400 IM, 200 IM... the 200 IMs were in 3:30-3:35... the 100 IMs were around 1:40-1:45, if I remember correctly, there might have been some mid-1:30s in there, which didn't seem very fast. I need to do some drills to help my fly get stronger/faster, that and breast are still really holding me back.

    All in all this Monday felt really sluggish, maybe because I didn't get in yesterday to loosen up after Saturday's hard swim, maybe it was just too late in the day when my energy levels seem low anyway, maybe Saturday's workout was harder than it felt at the time. Hoping these doldrums don't last long!