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After a long rest

I am a former swimmer, trying to get back into competitive swimming. I have been out of the pool 20 years and put on some extra pounds. This blog primarily documents my journey back to competitive swimming. And I should say having fun along the way!!!

  1. Back again

    by , April 27th, 2017 at 10:00 AM (After a long rest)
    Today was my back day in the weight room and like previous back days I had the wobbles and shakes at the end of the workout. It's amazing how you can go from stiff and sore, to loose and wobbly and then back to stiff and sore within a 60minute workout.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 27.5lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup LCM
    4x100 free with snorkel on 1:30
    8x50 catch-up on 1min
    6x50 kick on 1min
    200 easy

    i start my training plan for Budapest next week. It will start out with a few weeks like I have been doing but it amps up gradually over the summer. I am looking at entering a local meet at Ford Aquatics in June to see where I am in a few events. Ideally I would do another meet in July(maybe zones) and then worlds in August. I still need to book the train ride from London to Budapest but everything is organized. I always get excited as a goal meet comes onto the radar and despite not being in the kind of shape I would want I am in better shape than I thought I would be in right now after the elbow surgery. So on that front I can't complain too bad. Touch wood the elbow is completely pain free and gaining strength all the time.
    Categories
    Swim Workouts
  2. Catch-up

    by , April 26th, 2017 at 10:39 PM (After a long rest)
    Crazy busy week so far but I have managed to put together a tough 3 days of swimming.

    Monday

    Stretched for 30 minutes

    Pool setup LCM

    Warm up
    400 Free on 6mins
    6x50 catch-up :55

    Main Sets
    6x50 kick on 1min
    10x100 Free on 1:20 trying to hold 1:15 or faster
    100 easy
    3x200 kick with fins on 3mins
    12x50 odds free working on DPS, evens back medium on 1min

    Warm down
    200 easy

    Held 1:14-1:15s on the 10x100s and this was 3 seconds per 100 faster than last week.

    Tuesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main Sets
    4x(200 free on 2:10, 100 Fly(1arm) on 1:30, 100 kick on 1:40)
    100 easy
    12x25 back drill odds catchup, evens 3,2,1 drill on :30
    4x(100 free on 1:05, 100 IM on 1:25, 50 back afap on 1min)
    200 easy
    10x50 free with snorkel on :33
    100 easy
    50 breast from a dive

    Warm down
    100 double arm back

    I found this workout very tough and really struggled on the 10x50s on 33s. The first round of 200,100,100 was not as bad as it sounded but I was really feeling it by the last round. This was a touch and go set. The 100,100,50 Set was not much better however I was able to get 4-5 seconds on the free and about 15 seconds on the IM and a bunch of rest on the fast 50.

    Wednesday

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    2x4x75 rotating IM on 1:10
    1000 for time
    200 easy
    12x25 Back drill on :30
    8x100 back on 1:20
    100 easy
    6x100 kick on 1:45 as 50 fly kick on a board and 50 flutter on a board

    Warm down
    200 easy

    My back was very sore today and the workout really sucked. I was not expecting the 1000 swim but Tom said he wanted a benchmark for the season. I don't plan on swimming the 800 Free at worlds because I just don't think I will be ready for it. That said I do plan on getting back to the middle and long distance events so think it makes sense to rebuild my aerobic base. 2 years ago I did a 1000 in 10:53. Today I was 11:23. Not great but I have a baseline time and suspect I will get back pretty quick. The 8x100s Back felt surprisingly smooth and I held 1:10s. I did have the tought that perhaps I should have done the 1000 as Back. The kick I held 1:27s.
    Categories
    Swim Workouts
  3. Anniversary weekend swimming

    by , April 23rd, 2017 at 04:51 PM (After a long rest)
    Today is my wife and I, 23rd wedding anniversary! It does not feel like we have been married that long. My wife asked if I would do it over again and to her surprise I said no....followed by why would I risk doing it again and it not being as good the second time around. I am a very happy husband who is fortunate enough to be married to a wonderful wife, mother and best friend.

    this weekend I swam both days. Saturday my training partner Bill, who moved to Fort Wayne, Indiana was back in town visiting. This morning I swam with our group who are going to Budapest. Both days the pool was setup LCM.

    Saturday LCM
    400 free with snorkel
    6x50 catchup on :55

    main sets
    6x50 kick on 1min
    16x100 free on 2mins
    200 easy
    8x50 as 25 underwater, 25 free afap on 1:10

    warm down
    200 easy

    i felt rough today but managed to hold 1:07/1:08s throughout.

    Sunday Drylands
    10 mins on stationary bike trying to get my heart rate up
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 27.5lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(5x(:45 seconds abs, :15 rest) 1min between rounds, leg lift, oblique crunches, plank, leg and arm extension, Russian twist with 12lb med ball
    10 minutes stretching

    swim
    400 free
    200 double arm back
    Categories
    Swim Workouts
  4. Aerobic Friday fun

    by , April 21st, 2017 at 11:14 PM (After a long rest)
    Today was not what I was expecting and in a sick way today was fun. One of the boys in the senior group came and swam with us this morning and despite feeling sleepy tired I raised my game.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    8x75 on 1:10 with fins as 25 no breath free, 25 breast arms with flutter kick, 25 underwater
    4x(2x25 stroke on :25, 100 kick on 1:40, 200 free on 2:15)
    200 easy
    6x100 free on 1:05
    100 easy
    16x25 on :30 as open, close, easy, fast

    warm down
    200 easy

    i did not feel that great on the transition set with fins, but felt much better on the stroke,kick, free set and was holding :14/:15 on the back, 1:25 on the kick and 2:07/08 on the free. On the 6x100 I felt pretty good and could have done another 4 today.
    Categories
    Swim Workouts
  5. Chicken legs

    by , April 20th, 2017 at 09:26 PM (After a long rest)
    Despite having the opportunity to swim on Sunday I choose to sleep after getting back from an early morning fishing outing. I fished when I was a kid and forgot how much I enjoyed being outdoors with no one around. Despite it being Easter it seemed like a great opportunity to go out on my kayak and be with nature for a few hours. The weather in dallas right now is pretty awesome and I had a blast. Alas, as a result of the fishing and sleeping I missed leg day, so I did legs today.

    My my wife always politely describes my legs as chicken legs. I guess they are a little scrawny. Anyhow, today was tough and I had jello legs within a few minutes of starting.

    10 mins on stationary bike working on heart rate of 130+ by the end.
    3x(elbow exercises and shoulder exercises, wrist flexor, dumbbell pronation and supination with 17.5lbs, elbow flexion and extension with 25lbs, weighted External rotation with arm abducted using 10lb dumbells)
    3x(right leg, left leg extension going, 70,80,90lbs by round, right leg, left leg reverse leg raise 70,80,90 lbs by round, leg press using 200lbs on machine)
    10 minutes stretching

    swim was very short today and was LCM
    400 free
    4x100 free on 1:30 with snorkel
    Categories
    Swim Workouts
  6. Wednesday fade!

    by , April 19th, 2017 at 10:59 PM (After a long rest)
    I felt great when I woke up today but that feeling soon disappeared and by the end of practice I could not believe how tired I was. Today was a whooping!

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    Main sets
    8x50 kick in :50
    4x4x50 IMO by round on 1min afap
    200 easy
    8x75 with fins on 1min as 25fly kick, 25 fly, 25 free
    12x25 double pull out breaststroke on :30
    12x50 free on :32.5

    Warm down
    200 easy

    Despite not doing the normal 16x50s I swam these hard and was able to finally hold 26/27 on the free round. Now I just need to do this for the regular version for 16 instead of 4. My back is pretty good right now and I held 30s. The fly and breast are pretty pathetic however.
    Categories
    Swim Workouts
  7. Making my triceps hurt

    by , April 18th, 2017 at 10:59 PM (After a long rest)
    Todays workout involved weights plus a leisurely swim to stretch out. I have been gradually increasing my weight over the last month and today I tried isolating my triceps and lats to which I was quite successful. Tomorrow is not going to be fun but the burn associated with lifting in a sick way feels good.

    10 minutes on stationary bike on highest setting trying to get my heart rate above 130.
    3 x(20x17.5 lbs doing forearm pronation and supination strengthening, 10 right arm and 10 left arm shoulder rotations using 10lbs , 10 right arm and 10 left arm elbow flexion and extension using 25lbs)
    3x(10xlat pull down to chest using 140lbs, 10xtricep rope pulldowns using 42.5 lbs, 10xstanding straight arm pull down using 70lbs)
    3x(10 rolling bat triceps extension using 60lbs, 10 right arm and 10 left arm dumbbell rows using 50lbs, 10 left arm and 10 right arm lying dumbell triceps extensions using 25lbs)
    10minutes of stretching

    swim setup scy
    4x100 free with snorkel on 1:30
    8x50 catch-up on :50
    10x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    my arms were like jello after weights today and when I dove in I went really deep and did not think I was coming up. I did loosen up after a while.
    Categories
    Swim Workouts
  8. Back to some serious fun

    by , April 17th, 2017 at 11:28 PM (After a long rest)
    Over the past few months I have gradually made progress following my elbow surgery. I registered for worlds about a month ago and last week created a training plan for Budapest. I am not in the shape I want to be going into training for worlds but I have plenty of time and it could be worse. We started training long course about a week ago and it feels so good to be back in real course. I was able to do 15x100s LCM free on 1:20 on Saturday and despite not feeling that great I was pleased I could hold 1:15s throughout. Today's workout was also pretty tough and I am holding up well despite my pinching shoulder.

    Pool setup LCM

    Warm up
    400 free
    8x50 catch-up on :55

    main sets
    8x300 pull with paddles on 4mins trying to hold 1:15 pace
    100 easy
    12x50 kick on 1min
    12x50 back on 1min at 80% effort

    warm down
    200

    We had 7 people in each lane today and I had some difficulty over taking on a few of the 300s today but held 3:38-3:45s. Last summer I was able to do 3:30s on 3:45 interval so I am not back to that kind of speed yet but despite being tired it felt good to swim hard. Half the lane put fins on the 50s kick and for the first time in a long while I was 5th in the lane. I held 50-52s in the kick. The last back set Tom wanted long strong swimming and I held 38-39s. I was pretty tired by the end of practice today and did not realize how much we swum.

    I am swimming less race pace at ve at the moment and instead trying to improve my general conditioning and strength training. My weekly total is back to about 20k and I am lifting 3 days each week. My plan for Budapest really gets going in May.
    Categories
    Swim Workouts
  9. Signs of life finally

    by , April 3rd, 2017 at 10:07 AM (After a long rest)
    I have been back in the water for a few months now. The elbow is completely pain free, however the opposite shoulder is now giving me problems; the challenges of age I guess. I have been lifting for about 3 weeks and again despite not being anywhere near where I was before the surgery I am making steady progress. Overall I am very happy with my progress and hope to be competitive at worlds in Budapest. I will likely alter my normal event program a little and focus more on the 200s and shorter distances.

    Despite some discomfort with the left shoulder I am finally getting back in shape and despite being no where near where I was aerobically, I am back in some semblance of shape.

    Today we did a tough tough mix of kicking, over kicking and back.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50

    main sets
    10x100 free with paddles and snorkel on 1:15
    100 easy
    4x(100 kick on 1:45, 50 Free with overkick on :50, 50 back on :40)
    100 easy
    3x(50 kick on :50, 100 Free with overkick on 1:20, 50 back on :40)
    100 easy
    3x(25 streamline kick on :30, 75 Free with overkick on 1min, 100 back on 1:20)

    warm down
    200 easy

    on the 10x100s I was holding 1:05s. On the kick, overkick, stroke sets I was really focusing on over kicking and was getting :10-:15 rest on all the swims. The overkick sets are always tough and I did notice I have a slight issue with my right leg not kicking as strong as the left. Tom said he thinks it's a slight bend in the right leg that gets worse when I am tired.

    I am am having fun again and I am looking forward to gradually increasi intensity in the pool and weight in weight room over the summer. It's great to be back.
    Categories
    Swim Workouts