Swim w/Team @ GMU: Warm up: 400 swim 300 kick 200 stroke 4 x 25 scull -- 2 front scull, 2 feet first -- I warm up slow mo, prolly missed 200. Main Sets: 6 x 75 @ 1:20 -- 25 drill + 25 kick + 25 swim 50 EZ 4 x through: 150 kick @ 3:00 2 x 25 AFAP kick @ :30 50 EZ 2 x through: -- first 50 smooth and second 50 fast -- I cruised the fast ones 2 x 50 (25 free + 25 stroke) @ :50 2 x 50 (25 stroke + 25 free) @ :50 2 x 50 stroke @ 1:00 :30 rest 2 x 150 pull @ 2:00 -- on the second round, I did 100 back instead 50 EZ 1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did. 2 x med ball throw for :40 1 x 25 UW moving over two lanes + 25 EZ 2 x relays -- one free, one dolphin kick on back UW 200 EZ Total: 3650 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 50 EZ 6 x 25 burst + cruise @ 1:00 75 EZ Main Sets: 3 x (25 back from blocks @ 100 pace + 25 EZ) (12-13s) 75 EZ w/fins: 8 x 50 backstroke kick @ 200 pace @ :45 (hold 32s) :30 RI 200 (2x 50 front scull/50 free w/agility paddles) 1:00 RI 6 x 50 flutter kick w/board @ 200 pace @ :45 (hold 32-33s) :30 RI 100 backstroke, negative split @ 2:00 200 (2x 50 front scull/50 free w/agility paddles) 1:00 RI 4 x 50 EZ kick @ :45 :30 50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00 100 back, negative split @ 2:00 200 (2x 50 front scull/50 free w/agility paddles) 1:00 RI 2 x 50 EZ kick @ :45 2 x 25 AFAP @ 1:00 50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00 100 back, negative split @ 2:00 200 (2x 50 front scull/50 free w/agility paddles) 50 EZ 5 x 25 dive off side w/parachute & 15 fast dolphin kicks UW, cruise back 2 x 25 flutter kick w/board/fins/chute @ 1:00 100 EZ Total: 3875 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ The pool was blissfully free of noodlers today. In fact, there were two Reston masters swimmers there and one very pissed off distance swimmer who is not going to attend CZ since he was shut out of the 1650 (see thread on forum: http://forums.usms.org/showthread.ph...ips-Fairfax-VA). I did workout # 4 form the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. The pool seemed a bit warm today for aerobic work. Happily, my shoulder and elbow didn't hurt too badly, much less than my last set of PRP jabs. Interesting article on the science of pacing: http://well.blogs.nytimes.com/2013/0...?smid=fb-share
Swim/SCY/Solo: 600 various 4 x 25 shooters w/fins 3 x (3 x 50) w/agility paddles @ :10 RI 1 = front scull 2 = scull switch drill 3 = free 8 x 50 w/agility paddles @ :10 RI odds = caterpillar fly drill evens = RA/LA fly 50 EZ 5 x 20 glide drills from a push 10 x 50 @ 1:00 odds = smooth free evens = smooth back 50 EZ Total: 2250 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.
Drylands: RC/scapular ex, 15 min extreme angle iso squat w/10 lb DB, 5:00 explosive free push press on cable machine, 40 x 3 x 40 leg abductors, 130 x 3 x 6 power wheel roll outs, 3 x 15 flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder standing long jumps, 10 resisted track start jumps on cable machine, 50 x 1 x 10 explosive leg press, 195 x 3 x 15 med ball slams, 2 x 10 Swim/SCY/Solo: 600 various 4 x 25 shooters w/fins @ :40 50 EZ 8 x 25 burst + cruise @ 1:00 -- 4 dolphin, 4 fast hands 100 EZ 3 x (broken AFAP 100 w/fins + 300 EZ) -- 10 second break @ each 25 1 = back, 48 2 = free w/sm agility paddles & 100 breathing pattern, 47 3 = evil w/sm agility paddles, 56 flat -- the paddles make the push offs/streamline slower, but I liked them on evil for power Total: 2250 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday. Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha
Updated February 6th, 2013 at 05:50 PM by The Fortress
Swim/SCY/Solo: Warm up/Transition: 600 various 8 x 25 back shooters w/fins @ :40 50 EZ 5 x 25 dive off side and glide as far as possible (about 14 meters), cruise back 100 w/agility paddles, 50 front scull + 50 free 1 x 25 dive off side and AFAP dolphin kick to 15 m + cruise back 100 w/agility paddles, 50 front scull + 50 free 1 x 25 dive off side, sprint free to 15 m, cruise back 100 w/agility paddles, 50 front scull + 50 free 4 x 50 torque drill w/agility paddles @ 1:15 50 EZ Main sets: 5 x 25 @ 1:00 -- swim free to mid-pool, fast flip and fast shooter back to wall -- my daughter told me this was pitched in her practice as a "drill that Olympians do." -- epic fail without fins, even hard with fins 50 EZ Progressively harder broken 125s: 2 x through w/fins: 50 kick -- 25 surface + 25 shooter :15 RI 50 free, 3 breaths :15 RI 25 AFAP shooter :15 75 EZ 1:00 rest and right into set 2 2 x through w/fins: 50 AFAP stroke (back, 23 highs, UW 30 M+) :15 RI 50 kick -- 25 surface + 24 shooter :15 RI 25 1 breath free (couldn't do no breath) :15 RI 75 EZ 1:00 rest and right into set 3 2 x through w/fins: 50 free 4 breaths :15 RI 50 AFAP stroke (breast 29-30) :15 RI 25 AFAP shooter :15 RI 75 EZ 200 EZ 4 x 25 w/parachute -- dive off side, 15 fast dolphin kicks 50 EZ 4 x 25 breast pull w/agility paddles & parachute 100 EZ Total: 3450 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I'm still feeling tired with a queasy tummy.. The gym did not appeal today, so I headed to the pool. I felt like I got in a really solid workout despite feeling sub-par. This workout was a mastersized version of a Brett Hawke speed workout that was posted on SwimSwam. I also assigned a slightly different version in workout #1 in the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. It was nice to do someone else's workout for a change. I suspected the :15 RI would be challenging in the broken 125s, and it was. The AFAP shooters at the end of set 3 were a b*tch. Article on the grim future of college swimming: http://swimswam.com/in-deep-water-th...ming-programs/
Updated February 10th, 2013 at 02:58 PM by The Fortress
Swim/SCY/Solo: 600 various 8 x 50 w/agility paddles @ :15 RI odds = front scull evens = caterpillar fly drill 50 EZ 8 x 100 w/agility paddles odds = free evens = back 50 EZ 8 x 25 back shooters w/fins @ :40 50 EZ 8 x 25 belly shooters w/fins @ :45 100 EZ 4 x 25 right side shooters w/fins @ :45 100 EZ Total: 2650 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Just did a recovery workout today. I was way more tired from yesterday's meet than I was my last one. Maybe because I was tired going into that meet? Also slightly concerned I'm coming down with something. Both Teen Fort and I woke up with upset stomachs. To make sure I got into the meet, I registered for the Albatross Open SCM Meet on March 16 today. I signed up for 50 back, 50 breast, 100 IM and 50 free. I may be pretty fried for 50 free. I'll either swim it for fun or scratch it if we have a relay at the end. I really wanted to swim 100 fly and knock that off the list for the year, but it's the first event and I know I would be too tired for 50 back. I want another crack at 50 back after under-performing in it at NE Champs, so that is my focus event for the meet. I'd also like to PR in the 100 IM. It's one of the the only events where I haven't bettered my tech suit time yet. Generally, it seems that the tech suit float helped more in the 100s where we wimpy sprinters start fading.
Swim/SCY/Solo: Warm up: 600 various 5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI 50 RZ 5 x 50 caterpillar fly drill w/agility paddles @ 1:10 50 EZ 12 x 25 shooters w/fins @ :40 50 EZ Main Sets: 6 x 50 burst + cruise @ 1:15 75 EZ 2 x (25 AFAP back from blocks + 75 EZ) @ 3:00 75 EZ 1 x 50 AFAP breast from a dive, break :10 @ 25 (:33) 150 EZ 4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00 -- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast 100 EZ Total: 2900 -- I forgot something, can't remember what Drylands: Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway. RC/scapular ex, 20 min 2 x through: captains chair leg raises, 20 long arm crunches, 50 flutter kicks on bosu, 100 power wheel roll outs, 15 plate swings, 10 stretching & foam rolling, 20 min +++++++++++++++++++++++++++++++++++++++++++ My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.
Swim/SCY/Solo: 700 various 4 x 50 caterpillar fly drill w/agility paddles @ 1:10 4 x 25 back shooters w/fins @ :40 2 x 50 front scull w/agility paddles @ :15 RI 2 x 50 scull switch drill w/agility paddles @ :15 RI 2 x 50 DPS free w/agility paddles @ :15 RI 50 EZ 200 breast w/fins 100 EZ 4 x 50 single arm fly w/agility paddles 4 x 25 belly shooters @ :45 2 x 50 feet first scull @ :15 RI 2 x 50 hesitation back drill w/agility paddles @ :15 RI 2 x 50 DPS back w/agility paddles @ 1:00 50 EZ 200 breast w/fins 100 EZ 4 x 100 @ 2:00 -- 25 shooter + 25 back kick + 25 shooter + 25 back kick -- A noodler asked if I was on some experimental blood treatment that hyper oxygenated my blood and allowed me to stay underwater. I wasn't sure if he was serious or not ... 100 EZ Total: 3100 ++++++++++++++++++++++++++++++++++ Just a recovery swim today. I was predictably sore after yesterday's chute-ing. Should have foam rolled last night! Thanks to Frank (fdotten), I bought some small agility paddles. Previously, I had only found the medium size ones. The smaller size will make my shoulders happier and hopefully I can use them with the evilstroke. Good article on overtraining: http://running.competitor.com/2013/0...self-out_39479
Updated January 30th, 2013 at 05:08 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 5 x 50 caterpillar fly drill @ 1:10 50 EZ 10 x 25 shooters w/fins @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 5 x 20 dolphin kick, dive off side w/parachute, 15 fast kicks, cruise back 50 EZ 5 x 30 dolphin kick, dive off side, kick fast to 15 m, cruise back 100 EZ 5 x 35 free @ 100 pace from dive off side + 65 EZ -- ugh, free felt awful after yesterday's explosive pullovers 100 EZ 8 x 25 right side burst dolphin kick @ 1:00 100 EZ 4 x 25 torque drill w/parachute and agility paddles @ 1:00 50 EZ 4 x 25 torque drill w/paddles @ 1:00 100 EZ 4 x 25 breast w/fins & parachute BA @ 1:00 (19s) 100 EZ 4 x 25 breast w/fins BA @ 1:00 (13 flats) 200 EZ Total: 3300 +++++++++++++++++++++++++++++++++++++++++ Worked on short bursty bits and the chute today. It doesn't seem like much, but I'm quite bushed. The chute is very fatiguing! I will definitely be doing a recovery workout tomorrow. I need to sign up for the Albatross meet soon. Jeff is going to strictly enforce a swimmer limit, and this is a popular meet. I always use it as a pre-nationals quasi-taper meet to get some fast SCM times. As usual, I'm not sure what to swim. I just know I want to lead off with the 50 back. I'd like to do the 100 IM and 50 fly, but they're too close. I'd like to do the 100 fly, but not before the 50 back. https://www.clubassistant.com/club/meet_information.cfm?c=1409&smid=4470.
Saturday: Took Saturday off as usual. I was pretty booked anyway as Lil Fort had a soccer game and Teen Fort had finals of HS district champs. She swam well in her evil events and advanced to regionals next weekend. The state cut for 100 evil here is a 1:07, seems really fast to me. I've seen D1 breaststrokers swimming that time in dual meets. Sunday: Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 50 EZ 4 x 50 caterpillar fly drill 50 EZ Main Sets: I adapted a set from Workout #1 of the HIT forum: http://forums.usms.org/showthread.ph...5-Jan-28-Feb-3. Used fins throughout. 6 x 25 burst + cruise @ :45 50 EZ 5 x through: 1 x 25 back kick @ 100 pace @ :30 (10-11) 1 x 25 EZ @ :30 2 x 25 back shooter @ :30 1 x 25 EZ @ :30 :30 RI 50 EZ 5 x through: 1 x 25 fly @ 100 pace @ :30 (11-12) 1 x 25 EZ @ :30 2 x 25 belly shooter @ :30 1 x 25 EZ :30 RI 100 EZ 3 x though: 1 x 50 AFAP flutter kick w/board (25 lows) @ 1:00 2 x 50 EZ @ 1:00 2 x 25 flutter kick shooters @ :30 1 x 50 EZ @ :30 :30 RI 100 EZ 3 x though: 1 x 50 swim AFAP (started out with fly-back, went 24, switched to evil when someone joined my lane and went 28s) @ 1:00 2 x 50 EZ @ 1:00 2 x 25 back shooter @ :30 1 x 50 EZ @ 1:00 :30 RI 100 EZ 6 x 25 w/parachute & agility paddles 150 EZ Total: 4700 +++++++++++++++++++++++++++++++ Did I add that up correctly? I was in the pool for a long time, but 4700 is still rather a lot of yardage for me. All the shooters -- 40 total -- meant the workout had an aerobic component. And doing those shooters on :30 was a bear after the hard efforts. Off to the gym today! May do a shorter swim after.
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins @ :40 50 EZ Main sets: 8 x 25 burst + cruise 100 EZ 2 x (25 AFAP back from blocks + 75 EZ) 50 EZ 1 x 100 AFAP fly w/fins, :54 200 EZ 1 x 100 AFAP IM w/fins, :55 200 EZ 5 x 50 DPS free w/agility paddles @ 1:00 50 EZ mini LP set: 6 x 50 BA kick w/fins @ 2:00 -- meant to do them all double shooters, but I felt a tiny bit light headed after 3 of them so did the last 3 back kick with no SDK 1-3 = 21-22 4-6 = 26-27 200 EZ 5 x 50 back w/agility paddles @ 1:00 50 EZ 6 x 25 breast pull w/parachute 100 EZ Total: 3400 +++++++++++++++++++++++++++++++++ That mini LP BA set was brutal. Quads were burning. I'm headed out to the gym now with Lil Fort so she can run on the treadmill. This is good for me. It will force me to do my RC ex and stretch some. Laziness avoidance. :-) 20 min RC/scapular ex + 20-25 min stretching I rescheduled/delayed my PRP appt until Feb. 7 so that I could get the new-fangled treatment. That means no Richmond/Nova meet for me.
Updated January 24th, 2013 at 07:04 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 3 x (25 AFAP back from blocks working on new start + 75 EZ) -- went 12s 2 x through w/fins: R1 = fly (11 flat, 23, 34) R2 = evil (13 flat, 28 flat, 40) 25 AFAP 75 EZ 50 AFAP 150 EZ 50 @ 200 pace 100 EZ 75 AFAP, break :10 @ 25s 175 EZ 75 @ 200 pace 125 EZ Total: 2650 ++++++++++++++++++++++++++++++++ I skipped the last 75 @ 200 pace on breast bc I was kicked out by the high school team. The dual meet season is now over and District Champs are this weekend. Teen Fort has been a real couch potato this week, learning from my taper example. :-) I feel terrible that Jimby has been de-AA'd. It's especially brutal to have a time taken away from you AFTER a lengthy vetting process when it had been declared "official." Sigh. See his screed, which is not very screed-ish: http://byjimthornton.com/2013/01/22/...-all-american/
Drylands: RC/scapular ex, 15 min leg abdutors, 120 x 3 x 8 free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30 -- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp -- not sure yet, but I kinda liked it. seated narrow grip row negatives, 70 x 3 x 10 good mornings, warm ups, 75 x 3 x 8 explosive glute isolator, 40 x 3 x 12, 10, 8 each leg wrist curls, 50 x 3 x 10 resisted track start jumps w/belt, 50 x 1 x 10 standing power wheel roll outs, 2 x 8 captains chair leg raises, 2 x 25 altitude drops (from 4 foot box) + squat jump, 2 x 5 knee tuck jumps, 10 extreme angle isometric squat, 4:00 Recovery Swim (Or should I say Recovery Kick?) 600 various 5 x 50 caterpillar fly drill w/MF @ 1:10 50 EZ 18 x 25 DPK shooters w/MF @ :40 -- 6 back, 6 belly, 6 right side 100 EZ 4 x (4 x 25 shooters @ :10 RI + 100 EZ) -- kick to 15 m each length -- 2 with fins, 2 w/o -- the ones w/fins, I did a shooter on the 4th 25 50 EZ Total: 2100 Back to Gym: I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home ++++++++++++++++++++++++++++++++++++++++ Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.
Swim/SCY/Solo: Warm up: 600 various 12 x 25 shooters w/MF @ :40 -- 4 back, 4 belly, 4 right side 50 EZ Main Sets: 6 x 25 burst + cruise, fast hands drills @ 1:00 100 EZ 3 x (7 x 50) @ 1:30 1 = burst + cruise 2 = 25 AFAP 3 = 37.5 fast 4 = EZ 5 = AFAP, did that on first round, too tired, changed to 100 pace 6 = EZ 7 = EZ R1 = fly w/fins (10 high, 23) R2 = back (12 high from blocks, 25 w/fins) R3 = evil w/fins (12, 28) 100 EZ 2 x (6 x 25 AFAP shooter w/MF @ 1:00 + 100 EZ @ 2:00) -- held 8s with MF 50 EZ 5 x 50 @ 1:45 25 kick w/parachute & fins + 25 EZ 50 EZ Total: 3200 +++++++++++++++++++++++++++++++++++++ I deliberately went to the pool during the Inauguration speech. That was a good plan because as soon as it was over people started flooding in. I planned on getting in a solid speed workout today despite the meet yesterday. And I did, though my body wasn't excited about AFAP 50s without more rest. My dodgey left shoulder has been feeling a bit dodgey lately. Not sure if I slacked off on the RC exercises too much with a week+ away from the gym or if I've been doing too much free with my beloved agility paddles. I fear it is the latter. So I focused more on kicking today and may for awhile. I'm due for another PRP session on the elbow soon, so that will necessitate kicking as well.
Friday: Popped in for 1500 with lots of bursts. Had a major calf cramp, and had some earlier in the week. Been foam rolling and stretching. Saturday: 1 hour of RC/scapular exercises and stretching Sunday, MD Series Meet in Annapolis: 100 free, Abort Had a major calf cramp on the start. Opted to do 10 SDKs as dolphin kicking is easier than flutter kicking for me with a cramp. I was out pretty fast, but the calf seized up on the second turn. My right leg was basically useless, so I stopped at about 65 yards. I was in lane 8, so didn't disrupt anyone else. I was a tiny bit disappointed because this was going to be my 100 free in yards for the year. Glad I experimented with more SDks on the start as that may be faster for me. I was a good 1/3 body length ahead of a boy next to me who went 55. One of my HIT swimmers, Melinda, said I had a great start and was out in 26 high. Hmm ... that's pretty fast for me; I was thinking 27, but maybe the start helped. I wasn't sure what to do after this episode ... Typically, when my calf cramps this bad, I have to call it a day. I rubbed, stretched and put the whirlpool jets on it. I decided not to swim the 100 fly as I was feeling somewhat head case-ish. :-) And I didn't want to be forced to abort another 100. 50 breast, 33.1 Decided to try this event to see how things went since I had spent an hour driving to the meet. I hopped into heat 1 where there was an empty lane for an unofficial swim. Had a little cramp on the start, but was able to swim through it. Good thing my left leg does most of the pushing. I had a major glide at the end; should have taken another stroke. But this is a very fast time for me untapered. Though I just told the timer to get me on his stopwatch, so it was manual timing. 50 free, 25.1 No cramp in this race, whew. I was quick off the blocks but shallower on the start than I wanted to be, so only took 7-8 SDKs. I had wanted to try 10. Had a sub-par turn (a bit too far from the bulkhead) and the legs felt sloggy. So I was exceedingly happy with the time, swum at 7:00 pm. It's a tad bit faster than I went last year with similar rest. ++++++++++++++++++++++++++++++ Overall, I'm glad I went to the meet despite early problems. It gave me a chance to work on some free SDK skills. The pool was decent. They didn't have pads in though, so I was glad I hadn't signed up for any backstroke events. And the blocks were teeny. I felt sorry for the taller people; even I felt slightly precarious on them. I didn't feel super great in the water today. I think maybe I had to take too much time off from the eye infection and perhaps did too many bursts the few days before the meet. But who really knows. Back to the grindstone!
Updated January 20th, 2013 at 09:02 PM by The Fortress
Swim/SCY/Solo: 600 various 12 x 25 shooters w/fins @ :40-:45 -- 4 belly, 4 back, 4 right side 50 EZ 4 x 50 burst + cruise @ 1:15, fast hands breast 50 EZ 8 x 25 burst + cruise @ 1:00, flip mimic drill 125 EZ 2 x (25 AFAP back from blocks + 75 EZ) 125 smooth DPS free Total: 1850 +++++++++++++++++++++++++++++++++++++++++ My eyes feel much better today. Just did an easy speed workout. I am certainly now feeling recovered from my first month of hard training after some involuntary time out of the water and easy workouts. I really like my "flip mimic drill." I may inflict this one on my HIT followers. Today, I did 15 fast kicks. Starting on my back, rotating to the side and then onto the belly -- just like a free flip turn. Side SDKs may be a new project for me. The meet is now up to 148 swimmers. Seems like a lot for a MD series meet. Only a couple PV swimmers though. Not too much time between 100 fly and 50 free ... USS is going to include the stroke 50s at World Trials. http://swimswam.com/usa-swimming-to-...worlds-trials/ Maybe one day someone in the US will actually train like a sprinter. http://www.swimmingscience.net/2011/...sprinters.html
Updated January 17th, 2013 at 08:54 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 12 x 25 shooters w/fins @ :45 -- 8 belly, 4 right side 100 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 -- mimic freestyle flip turn, push off on back and kick on right side 100 EZ 5 x 20 in & outs, fast free flip turn @ 1:00 100 EZ 1 x 50 free w/fins @ 100 pace, 24 150 EZ 16 x 25 odds = up tempo free @ :30 evens = EZ 100 EZ 1 x AFAP 25 free + 75 EZ -- nasty calf cramp Total: 2300 ++++++++++++++++++++++++++++++ Eyes are still sore. I guess I should feel "lucky" I had an eye infection during a recovery week. I hope they're completely better by Sunday for the meet. Right now, there are 125 swimmers signed up and 100 free is the most popular event. The pool is still relatively crowded even when I try to hit it at 1:30. Go away resolutionists! Training tips from star athletes, including Coughlin: http://well.blogs.nytimes.com/2013/0...star-athletes/ -- For me, managing the "energy pie" seems the most important.
Swim/SCY/Solo: Warm up: 600 various 16 x 25 shooters w/fins @ :40 50 EZ Main Sets: 4 x 100 free @ 200 pace w/fins & agility paddles @ 1:45 50 EZ 6 x 25 burst + cruise @ 1:00 50 EZ 2 x (25 AFAP free from a dive + 75 EZ) 50 EZ 2 x 50 @ 100 pace + 150 EZ free, 24 high fly, 25 fly 200 -- 25 front scull, 25 caterpillar fly drill A large resolutionist got into my lane at that point, so I decided to call it quits. Total: 2650 ++++++++++++++++++++++++++++++++++++++++++ My eyes were still sore, but I have only been in the water once since last Wed. So I tightened the goggles and decided to give it a try. Not sure it was one of my betters ideas ... I felt a bit sludgy from pool absence + the deep tissue. Ran across this on FB: http://www.swimbrief.net/2013/01/how...ial-missy.html. I agree with Chris deSantis on this. Very odd that people are complaining. In Teen Fort's school district we have a girl that will likely be the #1 or 2 college recruit next year (Janet Hu), and no one would dream of suggesting she shouldn't do HS swim. Though I suppose there are just more elite swimmers in the DC area that could skew our views. SS on paddles: http://www.swimmingscience.net/2013/...d-paddles.html. Kinda agree here. I've always thought paddles were more for technique work and DPS. Blog post by Paul Yetter, more for coaching age groupers, but still interesting: http://createperformance.blogspot.ch...-mistakes.html
Updated January 15th, 2013 at 04:33 PM by The Fortress
Friday: Had a senior moment. Drove to the pool and found that I had forgotten to pack my suit. I did make successfully it to ART for a shoulder tune up. Went to a HS meet later. The next meet is senior night for Teen Fort. Four years of HS swimming almost over. Will be sad. Saturday: Swim/SCY/Solo: 600 various 12 x 25 shooters w/fins @ :40 50 EZ 8 x 25 burst + cruise @ 1:00 75 EZ 4 x (25 AFAP back from the blocks + 75 EZ) @ 3:00 (12s) 75 EZ 32 x 25 odds = free @ 100ish pace @ :30 (11s) evens = EZ @ :45 -- 16 w/fins & agility paddles -- 16 w/fins, no paddles 100 EZ 1 x 100 AFAP breast w/fins -- 1:01 (28/31) -- taking it out this fast makes me think I may be still spinning my arms a bit in my 50 200 EZ Total: 2900 ----------------------------------------------------- Note to self: don't bother with rec centers on weekends until after 4:00 until the summer. The life guard classes take virtually all the lanes. I am surprisingly somewhat tired after that workout. Recovery next week!
Updated January 13th, 2013 at 10:42 AM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 14 x 25 shooters w/fins @ :40 50 EZ 5 x (25 front scull + 25 torque drill w/agility paddles) @ :15 RI Main sets: 8 x 25 burst + cruise @ 1:00 75 EZ 5 x (25 AFAP backstroke from blocks + 75 EZ) @ 3:00 -- went 12s, rolling on 59 -- 5 kicks to get going and 10 kicks to gradually angle up 75 EZ 10 x 25 AFAP dolphin kick w/board & fins @ 1:00 -- held 11 high-12 flat 150 EZ 8 x 50 DPS free w/agility paddles @ 1:00 100 EZ Total: 3000 ++++++++++++++++++++++++++++++++++++++ It appears that no amount of protein/sleep/foam rolling will replace the need for a recovery week. I'm still dragging so didn't do too much today. I think perhaps it was inadvisable to do drylands and a bungee cordz workout in the same day. I'll hit the gym tomorrow and then may be just resting until the meet. I may take the whole weekend off. QBrain made my day today. I am heading to Barbados for spring break and had been worried that I'd be out of the pool the entire time -- not ideal with nationals a month away. He sent me a link with a lovely pool that even Patrick would be jealous of that is not far from our resort: http://users.sunbeach.net/bfit/comp2004.htm. I can't find any info on whether and when it's open to the public yet. I did send an email. And my split request that had seemed to go missing has been found! So my official 50 back time this year will be .3 faster.
Best Times in Current Age Group (50-54)
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