I enjoyed my lay-in this morning and woke around 7am with just enough time to wish my kids a great day before they headed out the door for school. My wife and I had breakfast together and I headed to the pool at 10am. The original plan was weights and dry land followed by a 3k swim with the power tower machine. About half way through the power tower work my coach came over and said the school district cancelled all after school activities and as such the pool would be closing at 3.30 today and the seniors practice was cancelled. He also said that it was likely that the pool will be closed tomorrow if as the national weather center is predicting we get freezing rain. If that happens my training camp will be cut short, which sucks, but that's just the way it is and I have no control over mother nature. My coach also suggested I hop out after the power tower and grab some cliff bars and rehydrate and then hop back in for another 4k, so we at least get a decent amount of yardage and quality for the day.
Weights was as equally tough as yesterday's workout. I tweaked something in my lower right side of my back so I eased off on the leg press. I also tried stretching between exercises. I currently have no pain and I am glad I backed off. We did our normal 3 circuits with 10,8,6 reps per circuit at 80%, max, fail.
3x(bench press, leg press, seated row hands inside, seated or hands outside, lat pull don hands inside, lat pull downs hands outside, tricep curls, bicep curls, pull ups)
The swim workout:
400 free with snorkel
12x50 on 45 breathing 3,5 by 25
8x75 kick on 1.20
12x25 with fins AFAP on 30
8x100 free on 1.25 concentrating on hand entry
10x50 power tower with 60lbs on 1min
10x50 power tower with 90lbs on 1.15
Cliff bar and water break 10mins
8x100 kick with fins on 1.20
3x(2x200 on 2.15, 300 on 3.45 with snorkel, 4x50 drill, back on 50)
The 75s kick I went 1 mins. The 25s with fins I held 10s and 11s and these felt pretty good. The 8x100s I concentrated on my hand entry and swam it with the snorkel. The power tower work was really tough, and doing these on a fast time made it even harder. It's weird but the 60lb swims we're harder than the 90lb swims. On round two I held 1min on the kick with fins. The 200s I held 1.05 pace throughout. The 300 I again focused on my hand entry. The 50s drill,back we're swum easy fast by 25 and despite being very tired I was pleased with my back which felt strong.
On one hand I am hoping we don't get the freezing rain so I can finish out the camp but on the other I am really not looking forward to racing the 500 tomorrow night based on how tired I am. Thus far I am sitting at just under 50k for the week with a lot of weight and strength work. On the balance I am hoping we don't get the rain and I can reach the end of the training camp.
I felt horrible at lunch but refueled and had a couple of cups of dark coffee to perk me up. When I went back to the pool for the afternoon session I felt much better.
600 swum 4x(100 back 50 back kick)
20x50 on 50 swum 25 free 25 back
10x100 kick on 1.40
12x100 pull first 6 swum 50 free 50 back on 1.25 and last 6 free on 1.20
5x(6x25 odds smooth evens AFAP) each round descend from 35 ending on 15s, 50 easy on 1min)
150 double arm back
I held 1.30s on the kick 100s and after the best average set this morning my legs were very sore. The pull was quite easy and I held 1.10s on the free,back and 1.02s on the free. The fast 25s were fun and I held 15s on the smooth and 12s on the fast ones. The lower yardage was a nice surprise. My coach also told me he wanted me to take tomorrow morning off and sleep in. I did not complain
Updated December 4th, 2013 at 11:07 PM by StewartACarroll
We hit it very hard in the weight room at lunch and I was beat by the end.
I did the 10,8,6 rep circuits at 80%,max,and fail. Today i increased one plate on all machines.
3x(bench press,leg press,seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hand outside, free weight tricep curls, bicep curls, tricep pull downs, pull ups)
15minutes straight on the Vasa trainer followed by 12 minutes(3reps) using 12.5 medicine ball, alternating over head, from chest, throw downs, and twists.
The swim was a recovery.
12x100 swim,drill,kick,swim on 1.30
4x(3x50 kick on 1min, 4x25 back on 30, 2x50 finger tip drill on 45)
300 with snorkel easy
I am heading home to get some food and then will head back for the next practice with the kids. Hopefully I will feel better tonight than I do right now.
Updated December 4th, 2013 at 05:59 PM by StewartACarroll
I iced my shoulders for pretty long time last night and it seemed to do the trick because my shoulders felt good this morning. I woke up an hour before my alarm was set to go off and actually felt good physically and mentally. Today's workout was tough and I did great. I am glad my stiffness from yesterday morning has eased.
400 free with snorkel
6x50 catchup on 45
3x(2x100 free on 1.05, 100 back on 1.15, 100 drill on 1.35)
10x50 with paddles on 32.5
8x100 kick on 2min best average
8x100 IM on 1.30
I held 1mins on the fast 100s free and 1.10s on the back. The drill was active recovery. I felt good on the set of 50s with paddles and held 30s throughout. I got into a nice rhythm on these. The kick set was brutal but despite feeling very tired held, 1.22s through #5, #6 I went 1.23, #7 I went 1.21 and then #8 I went 1.20, so my best average was just under 1.22 which I am pretty sure is the best I have done by a long way. The IMs at the end I focused on DPS and held 1.12-1.13s.
Due to my car issue and a conflict my wife has I will be heading to the pool at noon for the lunch workout instead of 11.30. I am off to ice the shoulders again and get some food.
i just found this and thought I would share it.
It's a long way out but the European swimming championships is following the same line as worlds where they are doing the masters and senior championships back to back. I learnt this in an earlier post where i noticed non Pan Am attendees at the PanAm Masters Championship; with masters you don't have to be European to participate in the European championships so it's open to non Europeans. Also how often do you get to swim an Olympic venue. With family in London I may have to start asking for permission from my wife after worlds.
Updated December 4th, 2013 at 10:25 AM by StewartACarroll
I did not have long between the end of my lunch workout and my daughters practice but I used the time to grab some food and rehydrate before heading back to the pool. My car has been making some weird noises on the drivers side so I dropped it off at the garage last night. As a result we are down to one car. I ended up driving to the pool which meant my daughter had to wait around after her practice until I was done. I asked the coaches to keep an eye on her for me and all worked out great. She even took the opportunity to scream some instructions at me which made everyone laugh. Tonight's practice was the best I have felt yet. The warm up was a little rocky but After I got going I swam great. I plan on icing my left shoulder again since I have some discomfort as I write up this entry. It's always worse in the morning so I suspect I will feel stiff and sore if I don't ice well.
We did about 20 minutes of stretching before the workout which I am sure helped me.
600 swum as 4x(50 free, 50 fly drill, 50 fly kick)
4x(300 free with snorkel on 4mins, swum by 25 6kicks,3stroke, catchup with over kick, 6x50 back on 50, odds drill, evens descend 1-3)
20x25 alternating kick with snorkel, and 6 line kick on 40
20x25 alternating scull with kick, and 4 line kick on 40
5x(2x75 fast free on 1min, 6x50 free on 40, 2x50 drill on 50)
3 rounds of bungee battles - coach picks partners, each partner ties the end of a bungee cord to there waist and then each swimmer swims in the opposite direction and the winner is the one who gets to the lags first. I won 2 rounds and lost the last round.
I held 42s on the fast 75s and 30s on the 50s. My stroke felt good and overall I felt strong throughout this set.
As I blogged after the swim this morning I felt pretty rough in the water and my left shoulder in particular had some stiffness. By the time I got to the pool for the lunch time session I felt much better, not brilliant but better and looser than earlier. The weights seemed to help so and despite doing a lot in the weight room I felt pretty decent in the pool.
We we did our typical weights routine with 3 circuits but did 10,6,4 reps instead of the normal 10,8,6 reps. We threw in a few additional exercises though.
3x(leg press, bench press, tricep curls, lat pull downs hands inside, lat pull downs hands outside, seated row hands inside, seated row hands outside, pull ups, free weight bicep curls)
i then did 15 minutes straight on the Vasa trainer followed by 12 minutes of various sit-up related exercises.
16x100 free with snorkel on 1.20
5x100 kick descend 1-5 on 2min
10x50 drill swim by 25 on 50
10x50 with bungee cord on 1min
400 swim with parachute, swum 10 strokes easy, 10 strokes fast
I swam the 16x100s as a nice long warmup and after about 5 held 1.07s. I felt good. The kick I went 1.30,1.27,1.25,1.23,1.21. The bungee cord work was hard and the parachute was even harder. I had the really short chute hich made kicking very hard. Home for some more food and then I am back in the pool from 4.30-7pm. This will be a long one!
Updated December 3rd, 2013 at 04:38 PM by StewartACarroll
I woke up achy this morning and had to use all my will power to make it through practice. No searing pains or anything like that just flat out tiredness this morning. Luckily it was a straight forward workout consisting of mainly aerobic sets.
4x(2x100 with snorkel on 1.15, 4x50 back on 45)
8x200 swim on 2.30
3x(4x25 fly on 30, 2x50 free on 35, 100 kick on 1.45)
200 double arm back easy
I held 2.10s on the 200s and focused on DPS. The fly,free,kick set I tried picking up my tempo and held 28-29s on the fast 50s free. I am icing my shoulders as a precaution today but won't take any ibuprofen since I don't feel like I really need it. Back to the pool at 11.30 for round two. Coach said he was going to work abs today; fun fun fun.
All I seemed to do today was eat, rest and swim. A perfect day really! In all seriousness I had a lot of fun. Swimming with the kids in particular is awesome. They have so much energy and are always joking and laughing, oh and swimming pretty darn quick too.
3x100 free on 1.25 descend 1-3
4x50 kick on 50
3x100 free on 1.20 descend 1-3
4x50 kick on 45
3x(3x50 free on 45 descend 1-3, 4x25 kick on 25)
4x( all pull
4x75 on 1min,#1 breath every 3, #2 12 breaths, #3 9 breaths, #4 6 breaths
5x50 back on 45 no slower than 35
6x25 on 30, #1&4 fly, #2&5 breast, #3&6 half fly, half breast
1000 kick for time
The seniors did dry land for an hour before the swim and I joined them for the swim only. The warmup was easy and I felt pretty good considering. The first main set I led my lane and kept up with the fastest kid a couple lanes over. The 1000 kick for time is something they do as a test set and it was really tough, but I ended up going 15.04 which is 1.30.x average which I was really pleased with. The quickest kid in our group went 13mins and most of the fast kids went 14.30s so all things considered my kick after a long day was pretty good. This gets me to about 13k plus weights for the day. I suspect this is going to to be about the average each day. I like the lower yardage per workout spread out over the three sessions.
I headed back to the pool just before lunch for weights and swim #2 for the day. The weights were tough and I felt very stiff during the swim. Luckily the swim was mainly a loose warmup and a bunch of rounds on the power lift machine which was fun. Despite going hard it's not as tough as a set of 200s and I recover very quickly which means I can go pretty hard for quite a while.
Weights I did my usual 3 rounds of 10,8,6 reps and did the following exercises
3x(bench press, leg press, lat pull down, seated row, free weight arm extensions, pull ups)
i then did 20 mins straight on the vasa trainer and then did 12 minutes of medicine ball work; 3x(both arms above head, chest, throw down, one arm) I used 12lb medicine balls on all except the one arm where I used an 8lb on each arm. These were 1 minute per exercise.
The swim was:
6x(200 free with snorkel on 2.30, 100 kick on 1.45)
8x100 drill swim by 25 on 1.20
10x50s with 50lbs in power lift with 30 seconds rest
6x50s with 75lbs in power lift with 30 seconds rest
Updated December 2nd, 2013 at 05:16 PM by StewartACarroll
I had a very easy day yesterday. Initially i hung out in the garden raking leaves with my daughter, she is at a great age and still wants to hang out with Dad. Later in the day I helped my son with his homework. It still amazes me how he leaves everything to the last minute; a week off from school and we are starting homework at 5pm the night before he goes back to school. His homework was to apply for a scholarship; he is in middle school so it's definately starting early, but I think a great idea. My kids are both like me, my daughter is the swimmer and my son is the nerd. My son loves math and science and ended up finding a competition sponsored by Raytheon and had a few ideas for how math affects his life:
He initially wanted to show how math is used in being a couch potato, he even drew pictures and formulas, but ended up outlining how math is used in video games.
I had a good nights sleep but woke with a stiff neck again. Going back to my FLOG in April when I did my pre Nationals training camp I had the same problem and suspect its from Fridays kicking with the kick board. I have the heating pad on it as I write and will heat and ice until it feels better. We did more kick today but I tried focusing on not lifting my head too high. I tried using my snorkel but my feet and butt are too high and I don't get any power in my kick.
400 free with snorkel
6x50 catchup on 45
4x500 pull with paddles descend on 6.30
10x100 kick swum on 2mins, swum 4 holding 1.30, 3 holding 1.25,2 holding 1.20,1 AFAP.
10x50 free on 1 min, swum 4 holding 40, 3 holding 35, 2 holding 30, 1 holding 25
200 easy breathing every 5
We don't normally swim the 500s with much rest so the descend is usually pretty minimal. My coach wanted a big descend and I went 5.30,5.20,5.10,5.00. I did not feel great at the beginning but got into a nice rhythm and by the end was feeling pretty strong. My pull continues to improve which is great sign. The kick was tough getting going and on the 1.30s I felt quite tired. I held 1.28s on these, then as I dropped I felt better, going 1.22s on the 1.25, 1.19s on the 1.20 and 1.20 on the last one. I was beat after #9 and the last 50 i felt like i was swimming in molasses. My kick has improved but it still sucks and if I can improve this one area I think I will have a great year in 2014. The 50s I comfortably held 30s and on the last three went 28,27,24.
I am heading back to the pool for a second workout at 11.30 and will do weights and the vasa bench for an hour then do a meet warmup followed by a quality set and a warm down. I will then be back at the pool for my third workout at 4.30pm to train with the senior racer group for a two hour workout. I like the idea of the lower yardage morning workout and a quality set workout at lunch time. The curve ball will be the evening workout, because the kids do some hellacious workouts. I am always up for a challenge but need to listen to my body throughout the week so I don't overdo it and get an injury. I am excited about the week ahead!
Updated December 2nd, 2013 at 10:26 AM by StewartACarroll
I woke feeling pretty good this morning. The only apparent after affect from yesterday was a stiff neck, which I hoped would loosen after I swam. When I got in the pool I felt VERY tired from the warm up on despite not feeling bad before hand. I pushed as much as I could today but it was not a very good pool day. I lifted after practice and it was a weary session also. I spoke with my coach after practice and worked out the schedule for the week. We are going to do something different from my previous training camp week and we will do the normal 70-75 minute masters swim early in the morning and then comeback at lunch for a weights/dry land workout followed by a meet warmup and a 600-1000 quality based set, and then I will do a long swim with the senior racer group later in the day. It's going to be a lot of swimming and the meet next weekend will be very interesting.
6x200 on 2.50 alternating free with snorkel, and IM
3x(200 on 2.30 with snorkel, 6x25 on 25 with turn, holding 12s)
10x100 swim with fins on 1min
6x50 free on 32(we were told to swim until we failed
I held 13s to my feet on all the fast 25s, and just did not have enough juice to get to 12s. The 10x100s was rough and I am disappointed with myself that at 6 I just stopped even though I was under the send off. It was not intentional I just stopped and then I realized what I had done and felt awful. I took 30 seconds rest and finished out the set by which time I could hardly move my arms, they felt like lead. The 50s at the end would normally be a challenge but I just had no juice and struggled from #1 on. The 50s I made were touch and turn.
Today's weights was my normal 3 rounds doing 10,8,6 reps at 80%, max, fail
3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extensions, lat pull down hands inside, lat pull down hands outside).
Updated November 30th, 2013 at 12:52 PM by StewartACarroll
I took a very short knap and had a big lunch between workouts. I listened to some tunes and read a little before heading back to the pool with the same excitement I had this morning. I missed the memo about dry land so ended up swimming for 30mins on my own while everyone else did dry land. This afternoon was long and recoveryish which I guess from the sounds of the kids they felt like they needed it. I felt strong throughout and had no ill effects from this mornings swim. Back to masters swimming in the morning and will lift after practice. I may swim a little longer tomorrow morning but I will see how I feel when I wake up, I suspect I will be stiff based on today's yardage.
400 swim with snorkel
6x50 catchup drill on 45
10x100 pull on 1.15 breathing every 5
10x50 kick on 1min
100x50 swum as 20 drill on 40, 20 pull on 35, 20 swim on 45, 20 kick on 50, 20 back on 55
5x50 kick on 45
5x50 fly,free by 25 on 40
5x50 back,free by 25 on 35
5x50 free on 30
This was just long. The only hard part was the last 15x50s. It was funny at the end we were asked to take a 10 second heart rate and Jared Butler had 35 where as I had a 22. He was amazed and thought I must be ultra fit, and Neil looked at me and laughed and said that maybe the case but he is just old. I laughed so hard, because it's so true, no matter how hard I try I could not get my heart rate back up that high. I had a really fun day and I am really looking forward to a hard week next week culminating in the USAS COR classic meet next weekend. I have not swum on the back of a training camp since college so it will be interesting to see if I can get here old bones going after all that yardage. The competitive juices are still flowing so I suspect I will do just fine.
I know I am a very sad crazy man but I woke excited about swimming with the senior racer group this morning; it was almost that feeling before a meet; nervous energy.
I had a great Thanksgiving with my wife and two kids, it was quiet but very relaxed. We went for a walk mid afternoon and watched the entire lord of the rings trilogy(12 hrs) which included a 2 hour knap at the start of Two Towers. My wife cooked a great dinner and I went to bed quite early and had a great nights sleep.
Today's workout with the senior racers was as follows.
600 reverse IM swum by 50 kick, drill, swim
8x50 free on 40 smooth
8x25 kick on 25 smooth
6x50 free on 45 moderate
6x25 kick on 30 moderate
4x50 free on 50 strong
4x25 kick on 35 strong
2x50 free on 55 fast
2x25 kick on 40 fast
6x(200 kick on 3.15 swum 150 strong, 50 fast, 400 free on 4.45 swum negative split second 200 by at least 5 seconds, 100 drill on 2mins active recovery)
24x25 on 30 swum as 2 streamline fly kick, 2 stroke
Coach Neil Walker was on deck and the workout was tough but also fun. There is one kid who is going to Texas and who in my opinion before he graduates will be a stud(Jared Butler) who is faster than everyone and I tried hanging onto him as long as I could. Coach Walker gave Jared crap on #3 of the main set by telling him that old man river should not be able to beat him, which definitely perked him up(me too). I held 4.10s on the 400s. The kick is a real challenge for me and when it came to the 50 fast kick most of the kids smoked me, reinforcing my need to work on my leg strength(despite my kick improving considerably its still weak). I held 2.55s on the kick while the fast kids were going 2.45s with there last 50 being 35ish. The drill was active recovery. This was a long set but I did not drop off and felt strong even at he end. The 25s were an interesting way to finish and on the swims I was holding 12-13s and the kick I was 18-19s.
The second practice this afternoon is from 3-5pm so it's time for some food, a quick knap and back to the pool. Coach Walker was threatening broken 500s this afternoon so we shall see. I had a blast this morning and I am looking forward to this afternoons workout; it's like being a kid again. I also think some of the kids who had not swum with me previously were surprised the old man could hang with them!
Updated November 29th, 2013 at 01:55 PM by StewartACarroll
I finished work a little early tonight and avoided traffic on the way home. I had a quick snack before I headed to the pool and swam for about an hour. I used tonight as a recovery swim.
400 swim with snorkel
6x50 catchup on 45
5x100 kick on 1.45
10x200 pull with paddles on 2.20
12x25 fast on 30
I held 2.03-2.04s on the 200s and felt very smooth and relaxed. The fast 25s I held 13s. I am taking tomorrow off and I'll pickup a double practice on Friday.
My wife and I had dinner last night with one of the guys I swim with and his wife. We had a big dinner which I am not used to and it was late by my dinner standards(7.30pm) and as such I was an hour late to bed. I woke feeling a little congested but overall not feeling the effect of my dinner and late night.
Todays workout was really good fun.
400 free with snorkel
8x50 catchup on 45
5x100 on 1.20
4x100 on 1.15
3x100 on 1.10
2x100 on 1.05
1x100 on 1min
500 swim breathing every 3 going down and every 5 coming back
10x50 kick with fins
10x50 swim with bungee cords, pulling against the cord going down and with the cord going back, with 5 seconds rest between 50ís
10x25 with partner pulling bungee cord(this is always fun and I swam a mix of free and fly)
Total 4250 scy
On the 5,4,3,2,1 set I made everything down to the last 100 and went 1.01. I was frustrated I did not go under the minute but as my coach reminded me I started out last year on 1.10 as my fastest drop time so I have made a ton of progress and feel like I can get under the minute. The challenge here is always holding back enough on the first 100 on 1.05 and today I went too quick. The work with the bungee cords was really good fun. On the first 2 x 50s my coach gave me a purple cord which is the thickness of rope and needless to say I got to the flags and then no matter how hard I tried I did not move any further along the pool. The next 8 he exchanged my purple for a yellow which was 2/3 the thickness and this made the 25 doable.
My coach made arrangements today for me to swim with the senior racer group on Friday and we will be doing a double workout, which should be a lot of fun. Next week is my training camp week and I will be doing doubles everyday with weights thrown in between workouts every other day. Later today I am heading to the pool to do a second PM recovery workout since we are not swimming tomorrow.
I woke up feeling muscularly tired this morning. Yesterdays workout was tough and I was feeling it. Todays workout was another long one with some higher intensity 100s in the main set.
4x500 with snorkel on 6.30
4x(4x100 on 1.05, 4x50 on 50 drill)
12x100 kick with fins on 1.20
I held 1.01-1.02 on the 100s on 1.05 today. Based on how bad I felt I was pleased with this.
I woke up ahead of my alarm and felt pretty good. I still have some lingering affects from the lunges on Thursday and my upper body is stiff from weights on Saturday but nothing out of the ordinary. We had rain overnight so I left early for the pool and I was glad I did because it took a little longer than normal to get to the pool. Todays workout was long and hard.
400 free with snorkel
6x50 catchup on 45
10x300 pull iwth paddles on 3.30
600 swim with snorkel on 7.30 (70% effort)
400 swim with snorkel on 5 mins (75% effort)
200 swim with snorkel on 2.30(80% effort)
10x25 on 40 holding 200 pace (we were told to do 25's until you fail or a max of 10)
8x25 with power lift machine
The 300s did not feel smooth at all and went 3.10 on the first one and really had to work hard to get going. I went 3.08 on #2, 3.07 on #3. After #3 I held 3.05s until #8. On #9 and #10 I went 3.03's. I did not feel too bad after the 300's but it took a lot of effort to get going.The 600,400,200 were swum aerobically with an emphasis on hand entry. The 10x25's I held 12 and 13's and honestly could have kept this going for a very long time. A number of other folks stopped after 5 but I found that the send off was too slow to fail. The power rack/lift was fun and my coach ended up adding enough weight for me to fail(he said 90lbs). A long long workout for me today and suspect we will be increasing yardage all week prior to my training camp next week.
I woke early this morning but despite this felt like I had a great nights sleep and other than the linger stiffness from weights on Thursday in my legs I felt really good. We had a cold front come through Thursday night/Friday morning and after weights on Thursday it was 71F and yesterday morning it was 34F. This morning was chilly and the heat from the pool side when I entered the building felt great.
We did a shorter workout today with some fast sprinty stuff at the end. It was fun to do some shorter stuff but everything feels like hard work, no effortless spinning feeling. I guess I can't expect anything other than this right now since we are only now starting to put more quality into the workouts. I have about 5 more weeks until my taper starts and I can't wait. The week after thanksgiving I do my crazy swim camp and this will be tough but fun(in a sick way).
8x100 free on 1.20
4x400 on 5mins holding 1.10 pace
2x(100 AFAP on 2mins, 200 easy, 50 AFAP on 1min, 100 easy, 4x25 AFAP on 40)
100 with fins AFAP
Followed by weights. I focused on my upper body today and did my usual 3 rounds going 10,8,6 reps per machine at 80%, Max,Fail.
3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside)
My coach told me wanted me to use the 400s as an extended warmup and then we would do some quick stuff. I held 1.07 pace and felt comfortable on the 400s. The two rounds of fast stuff I went 53,24,11,11,11,11,52,24,11,11,11,11. My coach told me he wanted me going under 50 on the 100 with fins and I went 45(I think my coach was shocked how quick I went on this). I felt great on this 100 and actually got on top of the water, unlike the prior set where despite my times being ok, I felt awful and everything felt like I was having to force to go fast. It's amazing how feel plays such an important part in swimming fast and I suspect a lot of this is mental. Despite not feeling like I have easy speed at the moment my endurance feels good, and even on these quick swims I was recovering really quickly. Overall a good workout and a nice change from the long sets I have been doing this week.
I lifted last night and focused on my legs. This morning my legs felt horrible! Last night I did my normal 3 circuits increasing weight per circuit and decreasing reps per exercise from 10,8,6.
3x(leg press, free weight squats, lunges, leg extension, reverse leg lift)
Todays workout was brutal but in a sick way fun!!!
400 free with snorkel
6x50 catchup 45
5x(3x100 on 1.05, 300 on 3.20 pull with paddles)
2x(3x100 with fins on 1.15, 200 fins easy no time)
2x50 fly AFAP from a push on 2mins(yes I did fly)
I held 58s on the 100's and 3.10's on the 300s pull. The 3x100's with fins I went 50,52,52 on round1 and 51,52,52 on round2. The 50s fly I went 28 and 27. Overall this was really tough and I was really pleased I was able to put forth this level of effort.
I woke feeling good this morning and my stiffness from weights had really subsided. As today's workout went on I got more and more tired and by the end I was positively beat. I hope today was simply one of those days where you have to power through and tomorrow I am feeling better. I plan on lifting tonight and doing legs so I suspect I will be sore tomorrow(how about that for a positive attitude).
800 swum kick, swim, drill, swim by 50
4x(4x50 kick on 45, 100 fast on 1.20)
4x(4x50 free on 32.5, 2x300 pull on 3.30)
On the kick 50s I held 40s and the fast 100 I went 1.05s(these felt much quicker based on my level of effort). The 4x50s free on short rest I held 29s throughout but the last two sets I really had to work the last 2 x 50s to hold the pace. The 300s were swum as an active recovery and I was getting about 10 seconds rest. Overall I was pleased I held this one together because it was a hard workout. There was a high school kid in the lane next to me doing some broken 200s when I was doing my 4x50s free and it helped having a rabbit; although I don't think he was very impressed with the old guy running him down!
Updated November 21st, 2013 at 10:03 AM by StewartACarroll