Swim/SCY/Solo @ Mason: Warm up/Transition: 600 various 100 scull 8 x 25 back shooters w/fins @ :40 50 EZ 8 x 25 belly shooters w/fins @ :45 100 EZ 8 x 25 burst + cruise @ 1:00 150 EZ Main sets: 1 x 100 AFAP backstroke kick, 52 flat (cramped a bit) 300 EZ Did a set from workout #5 on the HIT forum, one that Jazzy gave me ages ago. http://forums.usms.org/showthread.ph...12-March-18-24. I had to modify to only do 5 EZ 50s on rounds #6-8 and 1 EZ after #9 because I was running out of pool time. 40 x 50 w/fins: 9 x through, no breaks: 50 fast @ 100 pace @ 1:00 N x 50 EZ @ 1:00 N = 1, 2, 3, .... 8 repeat So, for example, after the 5th fast 50, you will do 5 x 50 EZ -- Did free on the nine fast ones. Before I started, I hoped to go 25s on them. I focused on UWs off the turn and went 24 high-25 flat on all of them. Did backstroke or backstroke kick on the EZ ones. 4 x 50 scull w/agility paddles @ :15 RI 2 x (25 AFAP w/fins + 75 EZ) free = 10 breast = 13 (really cramped on this so desisted on the AFAP efforts) 100 EZ Total: 4400 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Woohoo! Look at me the drop dead sprinter goes over 4000. I was pretty pleased with the 52 flat in the 100 back, especially after yesterday's 6 x 100 AFAPs. I'm not sure if I've ever gone faster, but probably. Tomorrow is my last day of training before I get on a plane to Barbados. I should do a recovery workout, but may try for some more speed. Really hope I can find the long course pool in Barbados. I can't seem to find an actual address for it. My left shoulder is very twitchy today. I have been just dismal about doing my RC/Scapular exercises anywhere but the gym. Need to fix this fast. Jeff Commings is interviewing me tomorrow as part of a new series on Swimming World TV called "Masters Monday." Wonder what he will ask?
Updated March 21st, 2013 at 04:25 PM by The Fortress
Swim/SCY/Solo @ Mason: Warm up: 600 various 100 scull 8 x 25 shooters w/fins @ :40 50 EZ 8 x 25 burst + cruise @ 1:00 100 EZ Main Sets: 3 x through w/fins: 100 AFAP stroke, broken for :15 @ 25s 200 EZ 100 AFAP kick 200 EZ Did: back (47), back kick (52 high) fly (47), flutter kick w/board (59 flat) breast (55), back kick (54, fighting cramps) 10 x 25 w/parachute @ 1:00 2 back kick w/med ball overhead 2 breast w/agility paddles 3 free w/agility paddles 3 back w/agility paddles 50 EZ 8 x 50 smooth free @ 1:00 100 scull 50 EZ Total: 3700 ~~~~~~~~~~~~~~~~~~~~~~~~~~ The pool was lovely and empty today. But the parking lot was another story. I had to walk over half mile to get to the pool. I will have to budget time for parking there during the week. Did another 100 focus set and it wasn't as dreadful as the last one. I am frustrated by not being able to stay UW as long as usual. I wish my fly was such that I could breath every stroke above water and stay under longer, but that is not to be. I guess I just keep working on the hypoxic element until nationals. I need to sign up! Not sure what to put as my 6th event ... Edit: entered (used times from this year for 50s and most recent times for the 100s) 50 back, 27.80 50 breast, 33.58 50 fly, 26.86 100 IM: 1:04.25 (6th event) 100 back: 1:02.61 50 free: 25.21 I would have put breaststroke as my 6th event, but I'd rather do two events the first day of the meet. Hopefully, the 6th event won't get dropped. But I may sign up for 100 IM at Zones as a back up.
Updated March 20th, 2013 at 04:58 PM by The Fortress
Drylands: RC ex, 15 min explosive leg press, 190 x 3 x 15 straight single arm pulldown on cable machine, 30-35 x 2 x 15 straight leg hip flexion, 30 x 2 x 12 each leg bicep curls, 30 x 3 x 12 power wheel roll outs, 2 x 15 russian twists w/25 lb plate, 25 lower back machine, 120 x 2 x 15 med ball slams, 10 knee tuck jumps, 10 extreme angle iso squat w/20 lb kettleball, 5:00 leg abductor, 130 x 3 x 6 5 min foam rolling ? Swim/SCY/Solo: 600 various 8 x 50 @ :10 RI odds = scull evens = caterpillar fly drill 50 EZ 8 x 25 shooters w/fins @ :40 50 EZ 4 x through with agility paddles & fins: 100 smooth free or back @ 1:45 50 EZ kick @ :45 50 EZ Total: 1950 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Not sure I listed all the drylands. No iphone with me. It's been a rough day: hit and run at the grocery store with my car (thanks buddy, $1000 deductible), Durango making rumbling noises and in shop with a $2000+ hit and my iphone went dead and couldn't be resuscitated. Fortunately, I have apple care and got a new one. But the cars ... I hate people who smash up your car and don't leave a number and insurance info. On the upside, vacation in 4 days!!!
Sunday Swim/SCY/Solo @ Mason: 600 various 5 x 50 scull various @ :10 RI 50 EZ 5 x 50 single arm fly @ 1:00 50 EZ 8 x 25 shooters w/fins @ :40 50 EZ 8 x 25 free no breather w/fins & agility paddles @ :35-:40 50 EZ 6 x 100 @ 1:45 -- smooth 50 free + 50 back 50 EZ 4 x 50 scull 50 EZ Total: 2600 Monday Swim/SCY/Solo @ Mason Warm up/Transition: 600 various 100 scull 8 x 25 back shooters w/fins @ :40 50 EZ 8 x 25 burst + cruise @ 1:00 100 EZ Main set: This is a Rich Abrahams set that I fancy and assigned in Workout #6 of the HIT forum: http://forums.usms.org/showthread.ph...12-March-18-24 6 x (broken AFAP 100s w/fins + 300 EZ) @ 9:00 #1-2: 50 @ :20 rest + 2 x 25 with :10 rest @ 75 #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75 #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75 1 = fly, 50 (felt like death) 2 = dolphin kick w/board (out in 26 flat, didn't even look at final time) 3 = breast, 56 4 = backstroke kick, 15 m UW, 47 5 = backstroke, 15 m UW, 45 6 = IM, 48 Total: 3650 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I drove to Mason for a recovery workout yesterday. So nice -- no kids, no mobbed weekend crowd. Jimby did not accompany me because he felt even more ill after the meet. I fervently hope that I do not contract his GI ailment. I can't take another battering. Got in a HIT workout today, focusing on 100s. Good lord, I just have no cardio right now. The first two were fairly tortuous. Tickets to Indy are really steep right now. If they don't come down some, I forsee a drive in my future. WRs at Albatross: http://www.swimmingworldmagazine.com...-World-Records
Updated March 18th, 2013 at 05:46 PM by The Fortress
Swim/SCY/Solo @ Mason: 600 various 6 x 50 scull -- 3 w/agility paddles, 3 w/o 50 EZ 8 x 25 shooters w/fins 100 EZ 1 x 50 burst + cruise 1 x 25 AFAP from blocks at top, 13 (14 kicks) + 125 EZ 5 x 50 smooth back w/agility paddles 50 EZ 4 x 50 scull 50 EZ Total: 2000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Just an easy swim, resting a bit for Albatross. I had a massage late yesterday. Ouch! My quads were sore; I guess I have been working them. Felt a bit sluggish in the water, but that's to be expected.
Swim/SCY/Solo: Warm up: 600 various 4 x 50 front scull w/agility paddles @ :15 RI 10 x 25 shooters w/fins @ :40-:45 100 EZ Main Sets: 4 x 25 burst dolphin kick + cruise @ 1:00 50 EZ 4 x 50 burst fast hands + cruise @ 1:00 75 EZ 1 x burst + cruise SDK from backstroke start (14 kicks to 15m) + 75 EZ 5 x (25 AFAP + 125 EZ) 1-3 backstroke from blocks on top (12 high-13 low) 4 = free w/fins (10) 5 = free from a dive (11 high-12 flat) 1 x 50 AFAP breast w/fins (26 high-26 flat) -- was UW much longer with tech suit 100 EZ 5 x 50 DPS/EVF free w/agility paddles 100 EZ Total: 2800 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I remembered to stuff an old tech suit in my swim bag today. Found one with a hole in the top layer on the butt. I remember snagging the suit right outta the box. It was pretty tight today, not all that comfortable to wear for an entire practice. (Or I am getting fat in my dotage.) I mostly wanted to practice backstroke starts with it. I'm still working on that checkpoint from going so deep. Before when I landed flatter, it was more of a straight shot to the 15 m mark. Going into cruise mode from now until the meet. I may take an extra day off. I spoke with a doc friend today. He was saying that the flu this year is not as acute in the initial phase but is lasting much longer, sometimes 4-5 weeks. I can tell I'm still not 100% with lingering congestion and cough and heart rate still elevated. Just my luck to get the super long term flu after years of successfully avoiding it. At least I'm immune from here on out! Swim after you exercise: http://www.swimmingscience.net/2013/...ng-alters.html
Swim/SCY @ Mason 600 various 4 x 50 scull @ :15 RI 4 x 50 caterpillar fly drill @ :15 RI 8 x 25 back shooters w/fins @ :40 50 EZ 8 x 25 belly shooters w/fins 2 :45 100 EZ 4 x 100 free w/agility paddles @ 1:45 50 EZ 1 x 50 burst + cruise 2 x 25 AFAP back from blocks + 125 EZ (13s) 4 x 20 in & outs, fast flip turn @ 1:00 50 EZ 4 x 50 scull various 50 EZ Total: 2700 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Traveled to Mason today. I was tired (slept horribly) and sore from weights, so did a mostly recovery workout with a couple backstroke starts. 15 kicks to 15 m in a drag suit again. I may wear a ratty old kneeskin the next couple swims to see if 14 kicks is the right number for a race. BUT it was lovely and soothing to swim in a pool at 79-80 degrees instead of the usual 83-84. Ahhhh .... I posted a pic on FB of the poop-free, kid-free pool.
This is almost too unbelievable to write. I got to the pool today and it was closed due to a kid throwing up in the pool. I was beyond furious. I sat down right there and wrote a long letter to the AD. This is 3 times in 10 days that I've been there. I hope I'm not the only person complaining. I had arrived when the lifeguard class was supposed to end (late afternoon), so I had no time to get to OakMarr for a workout before it closed. I called Mr. Fort to rant and he accused me of having a "Mia Hamm rage." Apparently, she was viciously competitive with a wicked temper. I had no choice but to attempt a short workout at the gym pool. When I arrived, half the lanes were taken by kids. I had to share a lane with a kid who was swimming with dad timing. The problem was he didn't seem to understand the concept of splitting lanes. I asked him 3x to stay on his side. Once, I almost slammed into him head on doing free. I asked his dad to keep him on his side. The fourth time I just ran right over him. I am in the running for the Kid Hater Of The Year nomination. I've been going to SpringHill all these years because I can usually get my own lane between 1-3 and it's deep. But I'm completely fed up. Tomorrow, I'm going to Mason and sign up for their Aquatic Center on a monthly basis. They're open from 12-2 for lap swimming. I hope it won't be too crowded; it hasn't been overly bad in the past when I've gone at that time. It will mean almost an hour of commuting and a more expensive pool, but I don't care anymore. I just can't take the kids and closures. I can try SpringHill after a weight workout or something. I feel like the guy from Network who shouts, "I'm mad as hell and I'm not going to take it anymore." I hope this doesn't happen in Pittsburgh. The neighborhood high school is finishing a brand new pool (what a concept, a high school actually having a pool) and I was hoping to swim there. From what I can tell on the website, Trees Pool at U of Pitt isn't open to the public. Maybe Water Rat knows. So, a very frustrating day and more lost training. At this point, I just don't care about my SCY times. I will be racing for fun. There's 6 1/2 weeks until Nationals. I can't go super hard for that long. On Allen Stark's advice, I'm going to take it EZ the next 5 days before Albatross and then settle in for the last 4 1/2 weeks of hard training, which will take me to April 17, a few days before Zones, to start tapering. Even if I have nothing much to taper from, I will still taper to at least have fresh legs and sharp 50s. The 100s will be what they will be. My only events for Zones will be 100 free and 100 fly and relays. I was going to cruise a 200 back, channeling chowmi, but I see it's right before 100 fly. No go. Here's what I got in at the hot shallow gym pool bubbling over with kids: 600 various 4 x 50 scull w/agility paddles 4 x 50 torque drill w/agility paddles 50 EZ 10 x 25 odds = free @ 100 pace @ :30 evens = EZ @ :45 50 EZ 5 x (25 AFAP + 75 EZ) -- 5 free, 2 evil -- ran over kid -- interval done around noodlers 4 x 50 scull w/agility paddles 100 EZ Total: 2150 m
Drylands: RC/scap ex, 10 min wrist curls, 40 x 3 x 12 explosive pullovers, 90 x 3 x 12 russian twists on incline bench w/25 lb weight, 25 x 3 x 25 overhead squats, 45-50-55 x 8 rear delt flys, 70 x 3 x 15 hanging leg raises, 15 -- my elbow didn't hurt during these, cut did after. i like these for strengthening the forearms as well as the abs, but they might be permanently off the agenda for me (like pullups & deadlifts) explosive leg press, 195 x 3 x 15 cable twist w/yoga ball, 45 x 2 x 12 each side power wheel roll outs, 2 x 15 power wheel pike ups, 15 long arm crunches, 3 x 50 -- The lower outside part of my left knee has been barking at me slightly, so I skipped plyos. Swim/SCY/Solo: Warm up: 600 various 100 scull 6 x 25 shooters w/fins 50 EZ Main Sets: Did an aerobic set from Workout #4 on the HIT forum, using the fastest interval: w/fins: (fast = 100 pace) 4 x 50 kick, burst + cruise @ 1:00 1 x 25 fast fly @ :30 4 x 50 kick, burst + cruise @ 1:00 1 x 25 fast fly @ :30 1 x 25 fast back @ :30 4 x 50 kick, burst + cruise @ 1:00 1 x 25 fast fly @ :30 1 x 25 fast back @ :30 1 x 25 fast breast dolphin @ :30 4 x 50 kick, burst + cruise @ 1:00 1 x 25 fast fly @ :30 1 x 25 fast back @ :30 1 x 25 fast breast dolphin @ :30 1 x 25 fast free @ :30 100 EZ 8 x 50 free w/agility paddles @ 1:00 50 EZ Total: 2500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Decided to take yesterday off after 7 days in a row. Mr. Fort says he feels sorry for us sprinters having to rest. He takes 1-2 days off a year. I meant to only do a short EZ swim, but the pool was -- shockingly! -- uncrowded for a Saturday afternoon and I had my own lane. Did a quick aerobic set. I am in the abysmal aerobic condition. :-) I think I'm going to go to Indy, but not with the highest of expectations. Teen Fort really wants to go and we may not have another chance to go together since she leaves for college (we don't know where) soon. I will have expectations in check as I'm sure my spring break will take another chunk out of my training. The psych sheets for Albatross are up. I just glanced at them but saw a couple female NR holders had traveled here for the meet. I also saw that, ack, Teen Fort and I are seeded first and second in the 50 breast. I thought I'd be further down. Ah well, that will help her go fast. FINA TT rankings for 2012 SCM are out: http://www.fina.org/H2O/index.php?op...per&Itemid=636. I was most happy to get #1 in 50 free -- a surprise! And I really love being faster than the #1 times in 50 back & 50 fly for the 45-49 age group. :-) Very proud of Jimby for grabbing the #1 spot in the 200 free.
Updated March 9th, 2013 at 07:35 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 200 scull w/agility paddles 6 x 25 shooters w/fins 50 EZ 6 x 25 burst + cruise @ 1:00 100 EZ Main Sets: 3 x (25 AFAP + 75 EZ) -- backstroke from blocks on the top (no rolling start), 13ish -- i went a 13.0 at the sprint classic with my old start -- i need one kick less to get to the 15 m with this start so may need to watch it at next weekend's meet 100 EZ LP set (1:3 work/rest ratio) 4 x through: 2 x 50 AFAP w/fins @ 2:00 1 x 50 EZ @ 2:00 R1 = fly (23, 24 low), R2 = back (24, 24), R3 = breast (28 high, 29), R4 = dolphin kick w/board (26, 27) 300 EZ 8 x 50 free smooth w/agility paddles @ 1:00 50 EZ Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I was more tired today than I thought I would be. Maybe it's because I've actually managed to workout 7 days in a row. Still, I persisted in trying to do a lactate production set. My legs were toast by #4 and jelly on #8. I have a hard time shortening the interval on AFAP efforts where I'm UW or not breathing, so I settled on 2:00. Even then, doing a second 1 breath 50 fly was hard. But it doesn't seem right to breath more on AFAP efforts. You want to simulate race conditions.
Swim/SCM @ Nasty Gym Pool: Warm up: 600 various 5 x 50 scull various @ :10 RI 5 x 50 torque drill w/paddles @ :15 RI 50 EZ Main Sets: 3 x (15 x 50 w/fins) done as: 5 x 50 burst + cruise @ 1:15 1 x 50 EZ 5 x 25 @ 100 pace w/agility paddles + 25 EZ @ 1:15 1 x 50 EZ 1 x 50 AFAP 2 x 50 EZ R1 = breast (50 = 31) R2 = dolphin kick and fly (50 = 25 high) R3 = backstroke kick and free (50 = backstroke kick on surface, 27) EZ = all backstroke kick on surface so my face was out of the hot water 5 x 50 smooth DPS backstroke w/agility paddles 50 EZ Total: 3600 meters ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Metro DC beyond is ridiculous. Once again predictions of a major winter storm (8-10 inches) and preemptive closing of schools. What we got was two inches of slushy snow, clear roads and some rain. I called the rec center in the am to make sure it was open and planned to stay open. According to the front desk, it was all systems go. I arrived at 12:30 -- closed. Having grown up in MN, I can't help but think this crying wolf and shutdowns at a mere hint of snow is absurd. I think I got maybe one snow day a year with real snow growing up. I had planned a different workout, but had to revise when my only recourse was the hot, shallow, hyper cholorinated gym pool. At least I got something worthwhile in. I'm hoping to get in a lactate tolerance set tomorrow. I am very much in love with my small agility paddles. I haven't detected any shoulder strain from them. I tried using them for fly for the first time and it didn't feel too weird.
Dryland: RC/scap ex, 15 min explosive leg press, 195 x 3 x 12 fast free punch on cable machine, 40 x 3 x 30 straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg skull crusher, 50 x 3 x 8 extreme angle iso squat w/20 lb kettleball, 5:00 knee tuck jumps, 10 standing long jumps, 10 med ball slams, 10 flutter kicks on bosu,100 Captains chair leg raises, 2 x 20 power wheel roll outs, 15 power wheel pike ups, 15 Recovery Swim: 600 various 8 x 50 w/agility paddles @ :15 RI -- 25 scull + 25 alternate free and back 50 EZ 8 x 25 back shooters w/MF @ :40 25 EZ w/board @ :40 8 x 25 back shooters w/MF @ :35 25 EZ kick w/board @ :40 8 x 25 belly shooters w/MF @ :40 25 EZ kick w/board @ :40 8 x 25 right side shooters w/MF @ :40 25 EZ kick w/board 100 EZ Total: 2050 ---------------------------------------------- I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC. We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down. I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters /fins @ :40 50 EZ 4 x 50 free @ 200 pace @ 1:00 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 1 x 100 fast back w/fins @ 90-95% -- 54 high -- couldn't stay under nearly as much as usual (10/10/8/8 kicks) -- still not unhappy with time, I feared a 57 250 EZ Did a modified main set from Workout #5 in the HIT forum: http://forums.usms.org/showthread.ph...-10-March-4-10 3 x (5 x 50 + 100 EZ) w/fins R1 = dolphin & fly, R2 = evil, R3 = flutter kick w/board 1 = 12.5 burst + cruise @ 1:15 2 = 15 m burst + cruise @ 1:15 3 = 25 AFAP + 25 EZ @ 1:30 4 = EZ @ 1:30 5 = 50 AFAP @ 1:30 100 EZ @ 2:00 100 EZ 4 x 25 w/chute & agility paddles (2 front scull, 2 double torque drill) @ 1:00 :30 RI 4 x 25 fast breast w/chute & agility paddles @ 1:15 100 EZ 4 X 25 free w/chute & agility paddles @ 1:00 100 EZ Total: 3350 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I think, finally, that this qualifies as an actual HIT workout rather than the sideways easy speed training I've been attempting to do. CO2 tolerance is still awful. I'm going to have to give that a few weeks. Tomorrow, I will hit the gym and maybe do some EZ kicking with my MF. I'm going to train hard through next Tuesday and rest 3 days for the Albatross meet. I already scratched the 100 IM and am signed up for all 4 50s and maybe a relay or two at the end. That's all I can wrap my brain around right now. The 50s are oddly spaced. 50 back & 50 breast are 30 minutes apart and 50 fly & 50 free are 30 minutes apart with a vast chasm of time inbetween.
Swim/SCY/Solo: Warm up: 600 various 8 x 25 back shooters w/fins @ :40 50 EZ 8 x 25 belly shooters w/fins @ :40-:45 50 EZ Main Sets: 4 x 50 free w/agility paddles @ 1:00, descend to 200 pace 50 EZ 8 x 25 burst + cruise @ 1:00 100 EZ 2 x through: 25 AFAP + 75 EZ 50 AFAP, break :10 @ 25 + 150 EZ 75 AFAP, break :15 @ 25s + 175 EZ R1 = dolphin kick on back, stay UW 15 M on 50 & 75 R2 = breast 3 x (25 AFAP free w/fins + 75 EZ) -- 10s 8 x 50 smooth DPS back w/agility paddles @ 1:00 100 EZ Total: 3600 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I braved the Rec Center yesterday afternoon and it was a total mosh pit as expected. I did manage to get half a lane the entire time. My new pet peeve: parents who seem to think it's OK to have their kid jump in and play in a lap lane being split by two adults. wtf Still not 100%. My belly DPK has worsened after neglect. And I haven't tried my new backstroke start since the first week in Feb. I had better get some of those in before my meet March 16.
Swim/SCY/Solo: 600 various 4 x 25 shooters w/fins @ :45 8 x 50 @ :15 RI odds = front scull evens = free 50 EZ 10 x 25 burst + cruise @ :45-1:00 100 EZ 1 x 25 AFAP free + 75 EZ 4 x (4 x 50 w/agility paddles & fins) @ 1:00 1 = back 2 = breast 3 = free 4 = EZ kick w/board 50 EZ Total: 2050 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Took yesterday off. Still hacking and finding it hard to sleep. I was due for a magnesium injection today and talked briefly with my thyroid doc. She says I mostly likely have a flu virus and that the cough may last up to 6 weeks. She was glad I hadn't been taking cough suppressants. I'm not sure I've had a worse month of training in my masters career. Right now, I don't feel like I have an ounce of sprint conditioning or hypoxic tolerance left. I may not go to Indy. I may just re-boot and focus on LCM Zones at the end of June. There's just not much time left in the SCY season and I basically missed a very key month of training. Fortunately, there are always more meets and more seasons in masters.
Swim/SCY/Solo: Warm up: 600 10 x 25 DPK shooters w/fins @ :40 50 EZ 5 x 50 various drills @ :15 RI 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 6 x (25 AFAP + 75 EZ) @ 3:00 odds = free evens = kick 100 EZ 10 x 25 odds = up tempo free @ :30 evens = EZ @ :45 50 EZ 8 x 25 w/parachute & snorkle @ 1:00 odds = front scull evens = torque drill 100 EZ Total: 2800 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Same old, same old. Still tired, hacking and elevated heart rate from minimal exertion. Had nothing today after 4 days of trying to get in workouts. I haven't helped myself by getting to bed at 3:00 am the last couple nights (insomnia). My blog has been so whiney lately ... And if you ask me if I'd like some cheese with that whine, I'd say yes! Can it please be spring already?
Drylands: RC/scapular exercises, 20 min explosive leg press, 190 x 3 x 15 low row negatives, 90 x 3 x 8 med ball slams 2 x 10 resisted track start jumps, 10 explosive glute isolator machine, 40 x 1 x 8 -- got a quad cramp and stopped power wheel roll outs, 2 x 15 leg abductor, 130 x 1 x 6 (forgot other sets, machine was popular today) back extensions w/25 lb plate, 2 x 15 flutter kicks on bosu, 10 knee tuck jumps, 10 Swim/SCY/Solo: 600 various 5 x 50 front scull @ :15 RI 5 x 50 caterpillar fly drill @ :15 RI 50 EZ kick 10 x 50 w/agility paddles @ 1:00 odds = smooth free evens = smooth back 50 EZ 8 x 25 shooters w/fins @ :45 100 EZ Total: 2000 Stretching/Foam rolling, 30 min ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Energy is slowly coming back, though I'm still hacking and congested. Just did a recovery swim today after two attempted harder efforts. I'm at 2.5 weeks with no killer HIT workout. February is kind of a disaster. Good thing I am not worried about the FLOG. Had to take Lil Fort to the gym to run on the treadmill, so got in some much needed stretching and foam rolling. OakMarr is now closed indefinitely. They can't locate the leak. This development basically eliminates lap swimming at night at SpringHill as the USS teams move there. Livestrong and the possible negative effects of energy drinks: http://www.livestrong.com/energy-drinks/
Swim/SCY/Solo: Warm up: 550 various 5 x 50 caterpillar fly drills 50 EZ Main Sets: 3 x through: 6 x 25 burst + cruise @ 1:00 + 50 EZ 100 EZ 4 x through: 75 free w/agility paddles @ 200 pace @ 1:30 75 free w/agility paddles @ 100 pace, broken for :10 @ each 25, @ 1:30 75 EZ kick with board @ 1:30 100 EZ 3 x (50 AFAP w/fins + 150 EZ) fly (23 mid), breast (28), free (23 flat) 100 EZ 8 x 25 back shooters w/fins @ :45 100 EZ Total: 3400 + 750 from the earlier aborted effort ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ It was a mosh pit, as I expected at night. But I had my own lane for the blasto 50s, so that was good. Still coughing and tired. I feel like my heart rate goes up really easily. Back to the couch.
Got in 750 and then we were thrown out of the pool because a kid pooped. &$+*^F$*#£. This is such a problem for solo swimmers. And I had nowhere to go with OakMarr closed. I agree with what Geek posted long ago -- the parents (and the offending kid) should be banned for 2 weeks. Still under the weather. Feeling very frustrated. Little black cloud.
Swim/SCY/Solo: Warm up: 500 various 8 x 25 DPK shooters w/fins @ :45 50 EZ 2 x (5 x 50 free w/agility paddles + 50 EZ) @ :50 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 50 EZ 5 x through: 25 AFAP + 75 EZ @ 3:00 50 kick w/board or on back @ 100 pace @ 1:00 (25-26s) 50 EZ @ 2:00 100 EZ Had my own lane for a nanosecond: 1 x 50 fly @ 95 % (23 high) 100 EZ 5 x 50 torque drill w/paddles @ 1:30 50 EZ 8 x 25 swim w/parachute & fins & paddles @ 1:00 100 EZ Total: 3500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Still sub par, but journeyed off to the rec center. I was expecting a mosh pit with Oak Marr closed due to a pool leak, and it was very crowded. I spent most the time sharing a lane with an elderly man with a wide whip kick and penchant for swimming down the middle of the lane -- the worst kind of noodler. So I had to adjust the workout and do more kicking with a board to avoid injury. I was plagued with calf cramps the entire time; have been for the last month. And I still don't feel up to AFAP 50s. I feel like my 100s are really going to take it on the chin this season if I'm not 100% soon. Missing two weeks of training almost entirely is different than two weeks of tapering. Still hoping for a rally this week! Off to dinner with two old friends to cheer me up.
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