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.
Recovery Swim/SCY: 650 various 8 x 50 fly drills @ :10 RI 50 EZ 3 x (4 x 50 w/agility paddles) @ :10 RI 1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free 50 EZ 4 x (6 x 25 DPK shooters w/fins) @ :40 1 = back 2 = belly 3 = right side 4 = left side 5 = 360 twirling, 1 kick each side 6 = EZ back kick 100 EZ Total: 2450 ++++++++++++++++++++++++++++++++++++++++++++++ Really needed a recovery workout today. Hoping for HIT tomorrow. Booked my spring vacation today. Rats, our first choice was booked. I need to be better at planning my vacations as far in advance as my swim meets! I will be limited to a resort pool and body surfing swimming wise. I also booked a hotel room for Indy today too. Teen Fort made some noise about wanting to go, but not sure if it fits into her schedule yet. Still not sure what to sign up for at my next meet on Jan. 20 ... https://www.clubassistant.com/club/m...1029&smid=4336. 50 back/100 back/50 free would give me the most rest, but I don't really want to swim two backstroke events. Talk about indecisive.
Swim/SCY/Solo: Warmup: 600 various 12 x 25 shooter w/fins @ :40 50 EZ 3 x (3 x 50 w/agility paddles) @ :10-:15 RI 1 = scull 2 = scull switch drill 3 = DPS free 50 EZ Main Sets: 5 x broad jump off side off side of pool & squat jump off bottom, dolphin kicking to top fast 50 EZ Kick counts: 2 x (4 x 30 m + 50 EZ) odds = dive from side + SDK @ 100 pace to 15 m & cruise back evens = dive from side + AFAP SDK to 15 m & cruise back 75 EZ 3 x (25 AFAP back from blocks + 75 EZ) @ 3:00 (12s rolling on 59) 25 EZ -- the rest of the practice I was constantly interrupted, forced to share lanes with 250+ pound noodlers (is that really "sharing"?), and shifting around 1 x 50 AFAP breast w/fins (28 flat) 150 EZ 1 x broken 100 back w/fins -- break for :15 @ each 25 -- surface before 15 m -- 45 high 250 EZ 3 x 30s, AFAP backstroke start to 15 m + cruise back 50 EZ 5 x 20 in & outs, free @ 1:00 100 EZ 8 x 50 smooth back w/fins & paddles @ :50 100 EZ Total: 3350 +++++++++++++++++++++++++++++++++++++++ Worked on some technical stuff today -- as every sprinter should! Consistent with my new year's resolution, I have decided to change my backstroke start to avoid the flat back starts I've been prone to lately. You can see from my avatar that I have been doing an arms to the side start for many years. Long ago, Ahelee told me to try the arms straight back over the head start. But this caused me to go to deep and get bogged down in the water. Fast forward another chunk of years and I am much better at the SDK. So yesterday and today, I tried out this start. I definitely get into the water more cleanly using this style. I also go much deeper. However, this seems to be fine and my kick count to the 15 m mark is actually the same. My timed 25s were a good half second faster than using the previous style start. So deeper/cleaner must be faster. The only caveat is that I have to really pay attention to the kick count because I spend much more time gradually angling up to the surface than I used to. Before, it felt like a relatively straight shot. Even old dogs can learn new tricks! On another note, my upper body is pretty sore from yesterday's drylands/bungee cordz workouts. I can tell I did virtually no upper body work last year (and barely touched paddles). Recovery swim tomorrow, I think.
Drylands: RC exercises, 15 min extreme angle iso squat, 3:00 explosive leg press, 190 x 3 x 15 wrist curls, 50 x 2 x 12, 55 x 2 x 12 rear felt fly, 70 x 3 x 12 cable twist w/yoga ball, 60 x 2 x 8 each side jumps w/25 lb plate overhead, 10 resisted track start jumps, 55 x 1 x 10 twisting med ball slams, 2 x 10 back extensions w/25 lb plate, 2 x 15 flutter kicks on bosu, 2 x 10 altitude drops, 3 x 5 Swim/SCY/Solo: 600 various 8 x 25 shooters/fins @ :40 50 EZ 6 x 25 burst + cruise @ 1:00 75 EZ w/bungee cords: 4 x 40 @ 1:45 swim w/small paddles until taut + 15-25 strokes, zip back 4 x 40 @ 1:45 from a backstroke start, kick until taut + 10 kicks 4 x 40 @ 1:45 -- 2 swim, 2 kick until taut + hold for :30 125 EZ Total: 1680 +++++++++++++++++++++++++++++++++++ I wasn't feeling all that rested after Friday's recovery workout and a day off. This usually means I'm due for a recovery week, but I really want to hold off until next week. I finally got my Swimmer magazine. I loved the reference to my training as BFS -- Beyond Four Strokes. That would be a good blog title. And it was certainly what I did today in the pool. Sadly, Fort Son left today to return to college. Dartmouth changed its calendar and he had an extremely long break. I got used to having him home. Oh well, fewer demands for food. Lil Fort went on an 11 mile trail run today with Mr. Fort. Like him, she seems to have iron ankles. Fort Son and I decidedly don't (hence our ankle sprain histories). So glad Downton Abbey is back tonight!
Swim/SCY/Solo: 600 various 4 x (5 x 50 @ :15 RI) 1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free 5 = EZ DAB 16 x 25 DPK shooters w/fins @ :40 100 EZ 10 x 50 DPS w/agility paddles @ :15 RI -- 5 free, 5 back 50 EZ 6 x 50 fly drills @ :15 RI 50 EZ Total: 3000 +++++++++++++++++++++++++++++++++++ Just an easy technique-focused recovery workout today. I needed it after yesterday's sets. Blasting off soon for a high school swim meet.
Swim/SCY/Solo: Warm up: 600 various 12 x 25 shooters w/fins @ :40 50 EZ 4 x 50 torque drill w/agility paddles @ 1:20 50 EZ Main Sets: 5 x 20 AFAP free in & outs 100 EZ 5 x (AFAP broken 100 w/fins + 200 EZ) @ 7-8:00 (wasn't really paying attention to interval) -- break for :15 @ each 25 1 = fly (45) 2 = back, surface before 15 m (45) 3 = breast (55) 4 = back, surface before 15 m (44 high) 5 = dolphin kick w/board (47) -- felt the need to breath on the last one and legs were really burning -- my SPL in breast has dropped using a wider pull 50 EZ Fins & parachute & small paddles: 50 breast @ 2:00 50 back @ 2:00 50 breast @ 2:00 100 back @ 3:00 50 breast @ 2:00 150 EZ Total: 3400 ++++++++++++++++++++++++++++++++++++++ Whew, kinda tired from that one! 100 is a long way with a parachute. I may need a new one. The cord is twisted so much that I've lost about a foot of length or more. Flip turn fundamentals: http://www.swimmingscience.net/2013/...damentals.html -- I know I don't pull first with the bottom hand. My left hand is always on the bottom while streamlining, but I take my first pull with my right hand... Overload & underload training: http://www.swimmingscience.net/2012/...=Google+Reader
Drylands: RC ex, 15 min explosive leg press, 190 x 3 x 15 good mornings, 80 x 3 x 8 cable twist w/yoga ball, 45 x 2 x 15 each side wrist curls, 50 x 3 x 12 tricep press, 50 x 4 x 8 resisted track start jumps, 50 x 2 x 10 overhead squats, 45 x 3 x 10 TRX squat jumps, 10 knee tuck jumps, 10 power wheel roll outs, 2 x 15 power wheel pike ups, 12 Swim/SCM: 1100 EZ ++++++++++++++++++++++++++++++++++ Just another day at the gym. I'm going to press through next week and then have a recovery week leading up to the Jan. 20 MD series meet. I can't decide what to swim. Here's the order of events: Events Warm-ups start at 3:15 PM Meet Session starts at 4:00 PM # Gender Event 1 Mixed 400 Y IM 2 Mixed 50 Y Back 3 Mixed 200 Y Fly 4 Mixed 100 Y Free 5 Mixed 200 Y Breast 6 Mixed 50 Y Fly 7 Mixed 200 Y IM 8 Mixed 100 Y Back 9 Mixed 400 Y Free Relay 10 Mixed 50 Y Breast 11 Mixed 200 Y Free 12 Mixed 100 Y Fly 13 Mixed 100 Y IM 14 Mixed 200 Y Back 15 Mixed 100 Y Breast 16 Mixed 50 Y Free 17 Mixed 200 Y Medley Relay 18 Mixed 500 Y Free Pondering 100 free/50 breast/50 free OR 100 free/50 breast/100 IM OR 200 fly (100 split)/100 back/100 breast OR just 100 free/100 IM. I doubt there will be much rest.
Swim/SCY/Solo: Warm up: 600 various 16 x 25 shooters w/fins @ :40 -- 8 back, 8 belly 50 EZ 8 x 50 @ 1:30 w/agility paddles odds = caterpillar fly drill evens = double arm torque drill 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 8 x (25 AFAP + 75 EZ) @ 3:00 2 free from a dive (11, 12) 2 back from block (13) 2 breast dolphin from dive (15) 1 shooter (9) 1 flutter kick w/board (11) 2 x (4 x 25 @ 100 pace @ 15:RI + 100 EZ) -- free w/small paddles 8 x (50 w/small paddles & fins @ 200 pace + 25 EZ back kick) @ 1:30 odds = free evens = evil 100 EZ Total: 3500 ++++++++++++++++++++++++++++++++++++++++ Swam in the new year with a HIT workout. Naturally. I like using the small paddles for speed work, but they are just not great for streamlining. I haven't seen any new years resolutions in the blogs! I have a few: 1. Work on my backstroke start. I know, everyone thinks it's my strength, but I have been consistently flat backing starts and not getting a clean entry. I'm not sure if this has to do with the new head back position I've adopted or something else. More arch and more toe flick needed! 2. Concentrate on keeping my upper body straight while SDK-ing. I've been detecting some upper body undulation in my 50 backs, and I think this is slower for me. 3. Keep working on the wider pull for evilstroke that helped me drop time at NE Champs. (No resolution at all to do more whip kick. ) 4. Swim freestyle more than once in a blue moon at meets. I had been dong it more in practice last fall with my shoulder improved. This may be somewhat hard as there are only so many meets and I swim all four strokes. 5. Continue to be entranced with in water strength training. This year, I added bungee cordz to my equipment bag and used my parachute more regularly. I may start doing parachute work in > 25 distances. I'm hoping I can use small paddles more regularly too. Of course, this type of work is very fatiguing, so I have to be careful not to overdo. 6. Use my 2XU compression top more regularly. I always forget to put it on! Today my excuse was that I had to go to Lil Fort's soccer game straight from the pool. 7. What else? No GTD suggestions please! (I did swim a whopping 17 more miles than last year topping out at 348.) I did spot my wayward training partner Speedo at the Fairfax New Years Eve 4 miler yesterday. Since Lil Fort smoked him, I think his real future is still in swimming.
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins @ :40 50 EZ 5 x 50 torque drill w/agility paddles @ 1:30 50 EZ Main sets: 8 x 25 burst dolphin kick + cruise @ 1:00 50 EZ 8 x 25 burst fast hands drills + cruise @ 1:00 100 EZ 4 x (5 x 50 w/fins) @ 1:30 1 = EZ kick 2 = @ 100 pace 3 = EZ kick 4 = AFAP 5 = EZ kick R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25) 100 EZ 12 x 25 swim w/parachute @ 1:00 -- 4 free, 4 back, 4 breast 150 EZ Total: 3350 ++++++++++++++++++++++++++++++++++++++++ I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing. My meet plan for 2013: Jan. 20: MD series meet in Annapolis Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again. March 16: Albatross SCM meet April 20-21: Colonies Zones at GMU May 10-12: Nationals in Indy Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move. Oct. 26: Sprint Classic Nov.: Reston Relay/Sprint Carnival Dec.: NE SCM Champs We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ. Happy happy new year!
Updated December 31st, 2012 at 10:19 AM by The Fortress
Thursday: Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think? Friday: Made it to the Sewickley Y for a swim with Jimby's team. 300 choice 10 x 50 @ 1:15, SDK to 15 meters and build the rest 8 x 50 kick @ 1:15, mix up strokes 50 EZ 8 x (75 @ 1:15 smooth + 25 fast @ :45) -- I did evens swim, odds kick, the 25s at approx 100 pace 50 EZ 1 x through, each 100 faster even with breaks -- I did 100 IMs with fins, think I was a :51 on last one 100 @ 2:00 100 @ 2:00, break :5 @ 50 100 @ 2:00, break :5 @ 50 & 75 100 @ 2:00, break :5 @ 25, 50, 75 6 x 50 free w/paddles @ 1:00 smooth Total: 2800 Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy! Saturday: I squeezed in a dryland session at the River Club. RC exercises, 10 min cable crunches, 110 x 3 x 15 each side wide grip lat pulldowns, 75 x 4 x 8 leg press (on strange machine), 19 x 4 x 8 abdcutor, 120 x 3 x 15 wrist curls, 50 x 4 x 8 overhead squats w/bar, 10 long arm crunches, 2 x 50 plank with flutter kicks on yoga ball, 25 (not so easy) box jumps, 3 x 10 med ball slams, 2 x 10 ++++++++++++++++++++++++++++++++++++++++++++ I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
Drylands: RC ex, 15 min captains chair leg raises, 2 x 25 long arm crunches, 2 x 50 knee tuck jumps, 10 standing broad jumps, 2 x 10 altitude drops, 2 x 10 squat jumps w/45 lb bar, 10 med ball slams, 2 x 10 Swim/SCY/Solo: Warm up: 600 various 16 x 25 shooters w/fins @ :40 50 EZ Main Sets: Did a variation of one of my Holiday 25 sets from the HIT forum, http://forums.usms.org/forumdisplay....lie-Livingston 2 x through 4 x 25 torque drill w/paddles @:45 4 x 25 burst + cruise @1:00 4 x 25 swim @ 100 pace @ :45 4 x 25 EZ @ :45 4 x 25 AFAP kick @ 1:00 8 x 25 EZ @ :45 10 x 50 DPS w/agility paddles & fins @:50 odds = back evens = free Total: 3150 +++++++++++++++++++++++++++++ I decided to split my drylands between today and tomorrow, so just did some core & plyos today. I hadn't done a drylands + sprint double in a while and my calves were cramping some of the second round of the speed set. I'm heading up to Pittsburgh tomorrow to check on the house renovations. Hope to see Jimby and Water Rat at the Sewickley practice on Friday. This new blog format is going to take some time getting used to. Can someone tell me where the blog control function is now? Hope everyone had a fantastic holiday! I know I did.
Updated December 26th, 2012 at 05:46 PM by The Fortress
Swim/SCM w/Teen Fort: Warm up: 600 various 8 x 25 scull various @ :15 RI 150 torque drill w/paddles Main sets: 10 x 25 burst + cruise @ 1:00 -- 5 fast hands breast, 5 dolphin on belly 50 EZ 4 x 50 w/parachute @ 1:45 50 EZ 4 x 100 DPS free w/paddles @ 2:00 50 EZ 4 x 25 kick w/board & parachute @ 1:00 100 EZ Total: 2150 +++++++++++++++++++++++++++ Hadn't really intended on swimming today, but Teen Fort wanted company at the gym pool. So I got in this mini speed/power workout while trying to preach the virtues of dolphin kicking with fins to Teen Fort. She doesn't seem to believe me! haha Merry Christmas everyone!
Swim/SCY @ Mason: Had my own lane today and was able to modify quite a bit. Warm up: 1000, every 4th 50 kick 200 IM done 25 drill + 25 swim -- I did 900 with 12 shooters Main sets: 2 x (4 x 75 kick, no fins) @ 1:40 -- did all backstroke kick 1 = first 25 fast 2 = second 25 fast 3 = 3rd 25 fast (I did it all EZ) 4 = entire 75 fast extra rest after round 1 100 EZ 4 x 200 free or back w/paddles and fins @ 2:30 -- I did odds strong 200 free and evens EZ 100 flutter kick w/board to recover -- Teen Fort called me a slacker. She has yet to learn that so called "slacking" can make you faster. 100 EZ 4 x 150 IM, drop a stroke @ 3:00 -- No!!! I did 1 x 50 fly w/fins @ 100 pace + 1 x 50 EZ -- went 25s 100 EZ 8 x 25 odds = AFAP off block evens = EZ -- I did free. Cheryl got me at 11.6 each time. I skipped the 3rd one. 200 EZ Total: 3100 (with skipping a few things) +++++++++++++++++++++++++++ I really liked that practice. I got in some good speed work and was able to modify to my heart's content without disrupting a lanemate. I was particularly pleased with the 25 frees at the end. Even with the benefit of manual timing, those are fast 25s at the end of practice for me. My free feels very good lately, like I'm getting a good grip on the water. Had a deep tissue massage after and I am now mush. Going to have a lazy afternoon and then out to dinner with friends.
Saturday: Recovery Swim 600 various 8 x 25 back shooters w/fins @ :40 50 EZ 8 x 25 belly shooters w/fins @ :40 50 EZ 8 x 25 right side shooters w/fins @ :40 50 EZ 5 x 50 caterpillar fly drill @ 1:10 50 EZ 5 x 100 DPS free w/agility paddles @ 1:45 50 EZ 5 x 100 DPS free w/agility paddles @ 1:45 100 EZ Total: 2800 Saturday: Drylands RC exercises, 15 min rear delt fly, 70 x 3 x 12 wrist curls, 45 x 2 x 12, 50 x 1 x 12 leg abductor, 110 x 4 x 8 good mornings, 80 x 3 x 8 cable twist w/yoga ball, 45 x 1 x 15 each side, 50 x 1 x 15 each side explosive leg press, 190 x 3 x 20 standing broad jumps, 10 knee tuck jumps, 10 altitude drops, 10 captains chair leg raises, 3 x 20 stretching/foam roller, 20 min +++++++++++++++++++++++++ Was too bushed after the Thursday night practice at Mason to do much on Friday. But got in a nice recovery swim. And I am going to attend yet another one tomorrow! Then I won't be able to make another one until the New Years practice. Not sure if I should go to that one or not. When I went a couple years ago, my shoulder was sore for 6 weeks. But it would be festive, and I could modify to add more kicking. Or skip bits. Meanwhile, while everyone is doing 100 x 100 or 50 x 100 or some such similar short rest calorie burning sets, I plan on assigning lots of 25s to my HIT folk. I am so ready for xmas. Gifts all purchased and wrapped, special xmas dinner food purchased and lots of goodies made.
Swim/SCY @ Mason: Warm up: 1200 various, I missed 100 of it Main Sets: 12 x 50 @ 1:15 #3, 6, 9, 12 fast best stroke (with fins for me) -- I mixed backstroke and dolphin kick (my kick counts as a "best stroke") -- went back (24, about 90%), double shooter (22), dolphin kick w/board (25), back (24) 100 EZ 4 x 25 w/parachute @ 1:15 -- the USS team swimming before us left these -- they were the small ones 1 x 50 fast -- did fly w/fins, 23 100 EZ 4 x 300 @ 1:00 rest 1 = flutter kick w/fins & board 2 = IM w/fins (ugh, took a masters minute during breast with calf cramp; I prolly should have done something else) 3 = kick, no flutter, no fins (real endurance event here with no fins) 4 = free, pull, no fins 50 EZ 4 x :15 VK with med ball right into 15 m sprint + 35 EZ 150 EZ Total: 3800 hottub! ++++++++++++++++++++++++++++ I'm glad we did the sprint set before the aerobic set tonight. But my quads were burning from all the jumping I did at the gym yesterday. I felt shot going into the 4 x 300s after five hard 50s and parachute work. 300s do not agree with me! I may just do some easy swimming and bursts today. I will be in Pittsburgh for a few days after xmas. Looking forward to seeing Jimby and Water Rat. I received a free pair of pink OW goggles from B70 awhile ago. I think they would look divine on Jimby.
Updated December 21st, 2012 at 02:55 PM by The Fortress
Monday: EZ 1600 recovery, basically an off day. Tuesday: Swim @ Oar Marr: Met up with Speedo, who is becoming entranced with running. I recognize the signs having experienced them myself! Warm up: 800 various 6 x 50 caterpillar fly drills 12 x 25 shooters @ :40 100 scull 300 social kick w/Speedo who was having calf issue (damn that running! hee hee) Main sets: Speedo opted for 200 IMs. Really? That was highly unappealing. I didn't feel like doing anything too hard, so focused on raw speed. 10 x 25 burst kick + cruise @ 1:00 50 EZ 10 x 25 burst fast hands drill + cruise @ 1:00 100 EZ 10 x (25 AFAP + 75 EZ) w/fins @ 3:00 -- 5 free (10 highs), 5 breast (13 lows) 50 EZ 8 x 50 w/small paddles @ 1:15 odds = torque drill evens = breast dolphin 150 EZ Total: 4050 +++++++++++++++++++++++++++ I hadn't seen Speedo in a couple weeks, so it was good to meet up. I'm feeling somewhat unmotivated, which is fairly typical for me in the period between NE Champs and Xmas. Still, I felt like I got in a solid speed workout. Wanted to use my parachute, but Teen Fort has made off with it. I'm getting her her own for xmas!
Sat Drylands: RC exercises, 15 min leg abductors, 100 x 1 x 8, 110 x 2 x 8 good mornings, 65 x 3 x 8 explosive leg press, 190 x 3 x 12 super pullover, 70 x 3 x 20 captains chair leg raises, 3 x 20 cable twist w/yoga ball, 40 x 1 x 15 each side altitude drops, 10 long arm crunches, 2 x 50 flutter kicks on bosu, 2 x 100 Sun Swim/SCY @ Mason: Warm up: 1500 of various swim/kick/drill/pull I did 1300 since I'm a pokey warm upper Main Sets: 3 x 150 moderate kick @ 3:00 2 x 25 AFAP kick @ :45 -- I did the first 150 moderate and cruised the other two. -- went 14s on the six 25 backstroke kicks from a push 100 EZ 9 x 150 @ 2:40 2 IM (drop a stroke) + one choice -- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins 50 EZ 3 x 75 @ 2:00 25 drill 25 AFAP, rest :5 25 scull -- got calf cramps on the 25s; knew I would after the aerobic set 175 EZ Total: 3800 +++++++++++++++++++++++++++ Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.
Updated December 16th, 2012 at 08:37 PM by The Fortress
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins @ :40 -- 5 back, 5 belly 50 EZ Main Sets: 5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns 50 EZ 10 x (25 kick w/fins @ 100 pace + 25 EZ) @ 1:15 -- did dolphin kick w/board, 12 highs 50 EZ 4 x 25 fly w/fins @ 100 pace @ :30 -- felt kinda rough, so desisted 100 EZ 5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns 50 EZ 2 x (5 x 50 backstroke kick w/fins @ 200 pace @ :45 + 50 EZ) -- 27 highs -- would have done another round, but calf was cramping 50 EZ 4 x 50 scull Total: 3600 ++++++++++++++++++++++++++ Squeezed in a workout because xmas errands and a high school quad meet today. I'd never been to a quad meet before; rather time consuming. Elbow still sore. It seems to bother me most on backstroke, so didn't do any of that. Hope to hit the gym tomorrow!
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