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Drove to Pittsburgh last night in the snow. Wish I had been heading south ...
Swam at the Rivers Club in downtown Pittsburgh. Three lane 3 foot deep pool. But it was SCM, and had backstroke flags, a pace clock and I had the pool to myself. So I was a happy camper. Definitely beats the Y!
Before swimming, I did an hour of very light weights and core work. Then hit the pool. I modified one of Chris' taper workouts. I saw he did the same one today in its more studly form. LOL
750 variety swim, kick, drill
4 x (4 x 50) @ 1:15
1-3 descend to fast, 4 easy
Did 2 sets fly and two sets back
Wore finz on the fast ones
Went 28 and 27.5 is on back and the same on fly. Couldn't SDK too deep because the pool was so shallow.
20 x 25 kick
Odds fast, evens easy
(5 fast UW shooters on stomach, 5 fast backstroke)
50 AFAP back, 27ish
Total: 2100 meters
Day off tomorrow. Sorely tempted by the 90 minute "turkey burner" spin class with the Tour de France on the big screen on Friday, but trying to resist. Thought I was going to to enjoy a week or so of rest, but, no, not feeling the love.
Updated November 28th, 2008 at 08:07 PM by The Fortress
Only had time for a very quick workout. Teaching a couple art history classes today (yes, not my normal gig). Then heading up to Pittsburgh to visit relatives and hopefully see Wild Jim Thornton up at the the Northern Compound. lol
800 variety warm up
5 x 100 back on 1:50, descend
20 x 25, alternate AFAP free and EZ DAB
Felt like utter crap! lol Still really sleep deprived and not used to swimming in the am at all. Going to have to try to hit the pool in the am all next week. Should be able to catch up on sleep over the next 5 days.
Adapted one of DV-Onefish's workouts today. Just cruised the 4 x 100 sets. Felt sluggish today. Hopefully that will go away soon. I'm reluctantly cutting out all cross training, except for some light weights to hold the shoulder together, until after Zones.
700 variety warm up
4 x 100 free on 1:40
1 x 50 fast with finz on 1:00
(swam back, 27ish)
4 x 100 back kick on 2:00
2 x 50 fast with finz on 1:00
(swam back, 27-28ish)
4 x 100 backstroke on 1:50
3 x 50 fast with finz on 1:30
(swam fly, 27ish)
4 x 100 recovery free on 1:40
4 x 50 fast (about 95%, didn't have an AFAP gear today) with finz on 3:00 with a 50 EZ after each
(swam back, went 27ish)
Updated November 24th, 2008 at 10:42 PM by The Fortress
My team pool was closed this weekend for a swim meet. Pretty bummed about that because I didn't get a chance to practice starts and might not before Zones ... Hmmm ... Even worse, I had a whacking bad case of hormonally induced insomnia last night. Was sorta sleep walking through my day. My son finally dragged me off to the gym. Swam in the 85 degree SCM pool. But didn't feel quite as bad as I feared.
800 variety warm up of swim, kick and drills
8 x 100 on 2:00
alternate backstroke and backstroke kick
Did a short set I hadn't done in awhile but really like (and could tell the pool was 25 meters!)
10 x 25 hypoxic shooters
10 x 25 fast fly with finz
10 x 25 hypoxic shooters
50 fly AFAP with finz from a push, 27ish. Felt this was pretty fast given the 85 degree temp.
300 warm down with some fun dolphin diving
Total: 2950 meters
That pool must have loads of chlorine in it. My face is still bright red. I need to take Jonathan's advice and put some glycerin soap in my swim bag.
Checked my email. Got confirmation from the meet director of the Zones meet. He has switched me from the 50 breast to the 100 fly so I can get a 50 fly split. I am absolutely sandbagging my 50 free time. Yes, I am very evil. But, happily, neither the meet director or I have any problems with it.
Updated November 23rd, 2008 at 09:23 PM by The Fortress
No swimming today.
75 minutes at the gym doing weights and core work. Felt pretty strong. Did the lat pull down for the first time in ages. Very light weight though.
Hopped on the treadmill for a 4 mile run. (Julie will come along and call me a hypocrite now unless she's already left for MI. lol But I'm not a real runner anymore.) The treadmill is really really boring though ...
For the record, I will NOT be doing the Tahoe swim those fools are chatting about on the forum.
25-30 minutes of core work and a few weights
700 variety swim
5 x 100 one arm fly drill @ 1:45
10 x 50 kick @ 1:00
odds fast backstroke kick, evens easy
10 x 25 @ :40
odds AFAP fly, evens easy
10 x 25 @ :40
odds AFAP backstroke, evens easy
10 x 25 @ 40
odds AFAP free, evens easy
(Had some cramping issues. Forgot to drink water this am. OD'd on coffee.)
50 fly AFAP with finz, 26 (cramped)
Feeling good today!
60 minute spin class
40 minutes of core, RC and stretching
Lunch break ...
Swim, SCY, solo:
800 swim, kick and drilling
3 x (4 x 100) on 1:45, IM Transition
4 x 200 kick on 3:45
alternate 50 fast/50 easy
#1 dolphin kick on back
#2 dolphin kick with board
#3 backstroke kick
#4 flutter kick with board
(legs a bit tired from spinning)
6 x 50 AFAP on 3:00 with finz, 50 EZ after each one
#1 50 back, 26
#2 50 back, 26.5
#3 50 fly, 25.5
#4 50 fly, 25.5
#5 50 back, NT
(As I was speeding into the wall to finish, I crashed right into a senior noodler. The noodler was obviously having a senior moment and decided to go across several lanes to get to the ladder. This is a huge pet peeve of mine -- can't they look and see someone is traveling fast right at them?! I don't want to hurt them, obviously, but I don't want to get hurt either! Sheesh.
#6 50 back, 26.5
(These times are all guesses. It's very hard to time yourself. When I've had a coach yelling out times at GMU, I usually am a bit faster.)
Other random thoughts:
Felt much better today. Think I was suffering from allergies before. My dog allergy, which is severe, is becoming almost a disability. Last time I was staying in a house with dogs for almost a week (family funeral stuff), I was sick for almost 3 weeks after. Ugh! I'm worried I'm going to encounter dogs over Thanksgiving ... Everyone in my family has dogs ... However, this problem may be a good excuse for me to avoid going to FLA to visit my in laws in Feb. I may send Mr. Fort with the kids and go to Auburn instead. That's what I'm plotting at the moment anyway ...
A friend emailed me the other day saying I was only .7 off the WR in the 50 fly SCM. Didn't know that. Really wish I had a chance to swim it again this year, as my 50 fly has been rockin' lately. Last time I swam it on 3 days rest, I went 30.7. I had lifted and run days before that meet. It'd be nice to see what I could do with a taper, but it ain't happening. It's really frustrating that there aren't more SCM meets on the east coast. In any event, I expect this record to be smashed at Long Beach in December.
My shoulder is still nagging me some. I think I'm going to shut down all 100 fly training for awhile and stick with 25s and 50s. Not that I've done any since my last 10 x 75 that started the problem ... lol
Updated November 19th, 2008 at 05:09 PM by The Fortress
Not feeling so hot today. Low energy, didn't run like I was hoping to. Dragged myself to the pool.
700 swim & kick
10 x 25 UW fly spin drill with MF
6 x 100 dolphin kick on back with MF @ 1:45
(just cruised, holding 1:08-1:10)
(realized I was not putting my head back as far as I should be)
8 x 50 dolphin kick with board, fast @ 1:00
(held around :28s)
8 x 25 UW shooter with MF AFAP
(Got through this set, but was interrupted a lot. Had to explain what masters swimming was to someone. Had to explain the use of fins and MF to someone else. Had to explain to a mother who wanted her blind daughter to swim in my lane that a MF was a lethal weapon. No idea why she wanted her to swim in my lane as there were others available ... Had to say hi to the "Jazz Hands" of my pool -- he look just like Brian and trains like him too. lol.)
5 x 150 @ 2:15 with fins
100 kick, 50 back @ 200 pace
200 IM drill
Woke up with a sore throat. Ande told me "not to get one," so I said OK and am denying its existence. It could be allergies, as there were dogs in my house for a day or so. That never agrees with me.
Had my littlest one home from school with a cold. No swimming today. Hopped on the bike at home for half and hour. Really really hoping she's better and I can get to the pool tomorrow. I feel the need for a mermaid workout.
Updated November 17th, 2008 at 10:12 PM by The Fortress
Swam with my team. Workout posted on the board. It was a grinder workout. My lane adapted the workout and took more rest. (Teammates were tired from 20 x 200 LC yesterday. Ack) After two days out of the water, I felt pretty good. Just a little sore from the weights yesterday.
1000 OYO (I did 700)
8 x 150 with fins on 2:20,
100 kick, 50 fast
(My lane switched the interval from 2:00 to 2:20. I did backstroke kick and backstroke.)
Assigned set was:
30 x 50 on 40/45,
7 fast free, 3 easy stroke.
My lane decided this was garbage yardage, so we did a IM/stroke set instead, which I sorely needed:
10 x 150 on 2:30,
100 IM, 50 stroke
16 x 25
2 fast, 2 easy on :30 with fins
Chatted with teammates in hottub. Discusses super relays and B70s -- not politics!
Took the day off yesterday after the grueling Thursday practice & weights. I usually take Saturday off, but needed a break on Friday. Looking back, I think I've been training harder the last 6 months or so ... feel more broken down more frequently. I'm actually looking forward to resting a bit for Zones.
Went to the gym for 90 minutes with my son this morning. He's done with cross country and is starting winter training for the crew season. So he's been lifting. It's nice to have a workout buddy on the weekend. Did weights, core work and RC work. Expect to be sore later, as it was an unusually long session.
Going on a 5 mile run right now. It's warm and not raining!
Edit: Only got in a 3 mile run. Got drenched!
Updated November 15th, 2008 at 05:40 PM by The Fortress
AM -- 60 minutes at the gym, weights and core work
PM -- swim with my team:
Ack. I drove off to go to stroke night, but got make up freestyle night instead. I knew something was up when I walked in and saw the look on my coach's face. (She knows I'm not a freestyle junkie.) To make matters worse, there were very few people there 2 per lane) and no chicks. So I swam with the fast boys and put on my fins to keep up with the intervals on the main set. Paul Smith would scold me for this, but since he doesn't read the blogs, I'll miss the lecture ... unless someone else is up to it. At least I used no fins yesterday. So, here goes,
4 x 25 UW dolphin kick on :40
4 x 25 UW flutter kick on :40
(did about 3/4 length UW)
200 pull (I swam)
4 x 25 UW breaststroke pull outs on :40
(I did dolphin kick instead)
200 IM drill (I didn't get to this)
This was a very difficult warm up. I'm not used to power kicking during warm up. I don't usually start in earnest until I've put in 700-800 yards or more. Not sure I liked this approach too much. I was sore from weights and could have used a little more standard warm up to loosen up.
16 x 100 (a disguised broken 1650, I think):
4 x 100 free on 1:15
4 x 75 free/25 free drill on 1:30
4 x 100 free pull on 1:15
4 x 75 free/25 IM order on 1:20
I did this:
4 x 100 free on 1:15 (Geez! )
4 x 100 back on 1:30 (easy by comparison )
4 x 100 backstroke kick on 1:15
(held 1:06-7, ouch! )
4 x 100 back on 1:20 (skipped a 50 on #3 )
200 easy, 50 kick/50 drill
200 broken timed swim with 10 seconds rest at each 50
100 or 200 broken timed swim with 10 seconds rest at each 50 from the blocks
Everyone was pretty exhausted and starting to get calf cramps, a common phenomenon among the fast oldsters on my team.
I did the first 200 backstroke with finz from a push and went 2:06, even splitting it. Cramped immediately on the push off and swam through it.
Then, a comedy of errors ensued. Everyone tried to do a 100 from the blocks and everyone cramped and had to pull up. Really painful. Eased out cramps and tried again. Suggested to my coach that perhaps sometimes we should sprint after warm up and then do the aerobic sets to avoid the cramping problems from built up lactic acid.
Since I had no desire whatsoever at that point to "sprint," I just did another broken 200 backstroke with finz. Went 2:01, splitting 29, 31, 31, 30. So the good news is that I'm all ready for a 200 backstroke! Actually felt pretty strong.
Did 150 C/D
I'm probably going to go to my team practice on Sunday as I usually do, but then skip team practices until after Zones and do speed work on my own. There are just not enough sprinters on my team! I was way too tired and crampy to practice starts tonight, so I MUST do that on Sunday.
Absolutely dead now ...
Updated November 14th, 2008 at 10:53 AM by The Fortress
Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!
700 of various swim, kick and drill
20 x 50 kick on 1:10
odds, flutter kick with board
evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)
7 x 100 backstroke on 2:00 done as:
75 easy, 25 fast
50 easy, 50 fast
25 easy, 75 fast
50 fast, 50 easy
25 fast, 75 easy
Successfully resisted the urge to go running this morning. Got an assist from one of our first really cold mornings. Instead, got a short speed workout in and will do core/RC work at home later.
10 x 25 fly spin drill, alternating 2-3-4 kicks on each side
2 x through with finz:
100 strong on 2:00
2 x 50s AFAP on 1:30
8 x 25, alternate AFAP/EZ
100 back, 1:00
2 x 50 backstroke kick, 27s
4 x 25 fast free
(I can never get my times on 25s. Can't see the pace clock from the lane I swim in.)
100 dolphin kick on back with MF, :55 (jammed last turn and died on last 25)
2 x 50 backstroke, 26.5ish
4 x 25 fast fly
500 dolphin kick on back with MF
Sent in my entries for SCM Zones today. Will only swim the 50 free, 50 breast and 100 IM on Sunday. Just swimming the 50 breast for fun. Hoping for good times in the other two events. I went 29.2 in the 50 free earlier this year at the Albatross meet; should be faster than that. Haven't swuim the 100 IM in SCM in two years. I'm skipping the 100 back on Sunday because I already have a pretty good time this year from IGLA (1:11) and it's back-to-back with the 100 IM, for which I have no time.
Still feeling run down and sore today, so I skipped my morning spin class today. May go easy on the cross training this week. Can't wait for a deep tissue massage I have booked for Thursday.
Today, SCY, solo:
6 x 50 fly drills, 15 RI
9 x 100 backstroke with fins on 2:00,
descend 1-3, 4-6, 7-9, each set faster
Went: (1:15, 1:10, 1:03), (1:12, 1:06, 1:02), (1:10, 1:04, 1:01)
(Chris S. was the inspiration for this set, as I recall him saying a few months back that, when you're broken down, experiment with pace or target time work)
4 x 100 modified "power kick", 45 RI
- Push off on the opposite side of the starting blocks, kick 12 SDKs surfacing into cruise free with a strong 6 beat (overkick)
- at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
- Stop, then grab the backstroke start bar and go into a back start, 10 SDKs then cruise backstroke
- immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
- At the final wall when your feet touch pull into the wall then explode with 12 SDKs into easy free with overkick to wall.
5 x 50 backstroke AFAP with fins on 3:00, 50 EZ after each (went 26.5-27s)
10 x 25, alternate easy speed fly, easy DAB
500 dolphin kick on back with MF for core
Updated November 10th, 2008 at 04:58 PM by The Fortress
Took it easy this weekend as I've been feeling tired, a bit overtrained and sinus-y. Took Saturday off completely. Today, I slept in, which was fabulous! Put in 70 minutes at the gym with my son. Then, I went for a quick recovery workout in the warm (85 degree) SCM pool at my gym.
400 warm up
10 x 50 back on 1:00
100 dolphin dive
= 1000 meters
Woke up early this morning to put Mini-Fort on a bus for a 3 day travel meet in NC. Still tired and was a bit unmotivated when I hit the pool today, which is somewhat unusual for me ... Looking forward to sleeping in tomorrow since the soccer season is over.
100 fly drill
12 x 100 on 2:00
#1-4: power kick with fins
(15 UW fast dolphin kick on belly, 10 easy free each length)
#5-8: backstroke kick
#9-12: 50 breast/50 free
24 x 25, alternate EZ/AFAP
(4 free, 4 back, 4 fly fast)
50 back AFAP (cramped)
I had trouble with cramping again today. Going to book a sports massage! Planning on hitting the gym tomorrow.
AM -- 5 mile run. Had the plods the first couple miles. Still tired from my triple of the other day.
PM -- Swim/solo/SCY:
4 x 50 fly drills
3 x (8 x 25) 4 point shooters with MF on :30, extra 30 seconds rest between each set of 8
5 x 150 backstroke on 3:00
(Was having trouble staying under much. Maybe the lungs were tired from previous set or maybe my SDKs are just in the tank permanently. Cramped up some on these, but swam through the cramps.)
Started to do a set of 10 x 50 fast kick, but was getting painful calf cramps so stopped after a couple and sat in the hot tub. Legs are/were probably too overloaded. Going to take tomorrow morning off so I can get in a good afternoon swim.
The family was sitting around watching election results, so I went to my team practice to complete a "triple" for the day. Very rare for me to show up on a Tuesday night, especially since Tuesday is usually distance free night. Fortunately, we weren't doing 400 repeats or anything quite so nasty. I didn't feel too tired on the way to practice despite spinning and lifting, but I could feel the prior workouts the moment I hit the pool. Still, got in a good conditioning set, one that I would NEVER do on my own. Most treated the repeats of 4 x 50 kicks as active recovery. I didn't. I swam smooth backstroke on the 150s and 300s and worked the kicks. My shoulder is still a tad sore, and freestyle bothers my shoulder. So I substitute backstroke frequently for free, like Quicksilver.
100 fly drill
10 x 25 drill on :30 (2 fly, 2 back, 2 breast, 2 free, 2 scull)
3 x 100 free on 1:20
4 x 50 kick on 1:00
30 seconds rest
2 x 150 free on 2:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
1 x 300 free on 4:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
2 x 150 free on 2:00 (backstroke with fins)
4 x 50 kick on 1:00
30 seconds rest
3 x 100 free on 1:20 (I did them backstroke kick with fins fast, went 1:05, 1:05, 1:00)
6 x 75 active recovery with 10 RI
Updated November 5th, 2008 at 03:25 PM by The Fortress
The preliminary listing of LCM Top Ten times was just released. I was happy with the rankings, although mixed about my LC season. I usually love LC, but got in only two meets and five swims this summer. One was a USA meet where I swam the 100 back and 50 free unrested. The other was LCM Colonies Zones. My training was thrown off in August and the order of events for Zones was awful for me, so I only swam a few individual events there. I was disappointed not to get another crack at the 100 back. And, unfortunately, on my best event (50 back), I slipped on the start and went slower than hoped. But, still, I did better than last year even though I'm older and fast chicks like Valerie Jenkins keep aging up into my age group! Plus, this is the very first time my 100 back has had the same rank as my 50 back.
#3 50 back, 33.44
#3 100 back, 1:13.48
#4 50 fly, 31.13
#8 100 fly, 1:14.46 (infamous piano fall)
#6 50 free, 29.39
#3 50 back, 33.48
#5 100 back, 1:14.1
#5 50 fly, 31.61
#6 50 free, 29.2
Updated November 4th, 2008 at 11:20 PM by The Fortress