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Keepin Track 2010

I swim because I can...I blog my work because I should.

  1. Sunday, May 2, 2010

    by , May 2nd, 2010 at 10:24 AM (Keepin Track 2010)
    Stretched 30 min and core.
  2. Saturday, May 2010

    by , May 2nd, 2010 at 10:23 AM (Keepin Track 2010)
    Countdown to Nats! May 1 means 19 days till the meet.

    Today I bopped in for a quick warm up type WO to keep to the meet schedule a bit more closely.

    100 FR KICK no board/flips
    100 BR kick drill hands at sides

    6x100 alt 25 DRILL/25 SWIM
    #1-4 BR
    #5 BA
    #6 FL

    16x25 with fins
    alt 25 moderate kick with efficiency with 25 all out sprint kick


    8x25 swim sprints with flippers. 2 each stroke.

    100 WD
  3. April 30, 2010

    by , April 30th, 2010 at 10:57 AM (Keepin Track 2010)
    Quick post.

    WU 600 mix

    4x4x50 IM order by sets of 4. In each set do
    #1 50 KICK
    #2 50 PULL
    #3 50 DRILL
    #4 50 SWIM

    8x75 PULL free

    8x25 (1-4 BR, 5-8 FR) SPRINT (missed from last night)

    200 WD
  4. Thursday April 29, 2010

    by , April 29th, 2010 at 11:12 PM (Keepin Track 2010) to talk about today??? Well...from the top I suppose:

    First, I went to see a pulmonary specialist today. I have been having noteable struggles since December with breathing. I get a slightly panicked feeling as if I cannot get enough air. The air I can get feels thick. I worry that I may all of a sudden stop getting ANY air at all.

    Happens during meets and some practices-in particular HQ workouts.

    Anyway, long story short....the doc decided I have exercise induced asthma. So now symbacort (sp?) 2x per day to prevent and Xeponex as needed.

    So I took my inhaler as prescribed today before workout and had some troubles. They subsided though, but I DID have to back off on my effort slightly. That was disappointing. Also, just as I was getting the air back, I got a CRAZY cramp in my left calf, which when I stretched it led to a gigantic foot cramp on the right. Spoiled almost the whole remainder of the set. RAAAAR.

    I did do vertical BR kick in exchange for 4x50 regular BR kick. I did it hard cause I was MAD! Finished the recovery set alright but suspicious of more cramps. So what does that mean? More missed HQ tomorrow? HMMMM>

    Tonight's wo:

    WU (600 mix-FR, BA, BR and kick)

    6x25 build and race to elevate HR on :30
    -do these stroke down and FR on the return.

    200 kick with flips (I did 100 underwater work, and 100 at surface)

    4x75 hard on 3:00 BR
    4x75 hard on 2:30 FR
    4x50 BR hard on 2:00
    4x50 FR hard on 2:00 (missed half of #3 and all #4)
    4x25 pull fly on :45 (was supposed to be 4x25BR 4x25 FR)

    easy 100

    6 min vertical kick BR concentrate on wide kick.

    P100FR-S100BA-S4x25 IM order on :35

    swim 100 easy.


    Swimming tomorrow am before a big long wedding work day!
  5. Wed April 28, 2010

    by , April 28th, 2010 at 10:27 PM (Keepin Track 2010)
    Good advice given! After workout last night, a teammate mentioned that he would be changing his workout schedule to include TH-FRI-SAT-SUN in preparation for the Nationals full weekend schedule.

    I thought it was sound thinking, so I rearranged to work it out. It is going to be a bit complicated as I have to photograph a wedding out of town on Friday, but I think another teammate and I can sneak in an early Friday morning swim before I leave town.

    Saturdays and Sundays are premium fare at our place, will be a pinch to get in on those days, but I can do it. It is only for a few weeks.

    So...sorry for the delay...what the heck did I do today?

    ...... about 30-45 min of stretching/yoga with my 7yr old, and then a short and not so comfortable run for only 25 minutes while the kids were at their workout. My knee made troubles for me again so i switched to fast walk at the end. Perhaps another PT visit in order.
  6. Tuesday April 27, 2010

    by , April 28th, 2010 at 01:44 PM (Keepin Track 2010)
    Our Master's team practices on Tuesday and Thursday nights. I was glad that we had workout tonight because I felt under motivated and likely would not have accomplished such a lengthy showing on my own. I was already looking forward to the camaraderie before I even got there.

    We were a bit pressed for time tonight though and I sensed the rushed nature of the workout. It wasn't too terrible, but I generally like to have a bit more "perspective moments" (REST) lol between sets to regroup.

    The main set involved some descend work in the middle portion. I felt like I was descending in effort and time, but the increment was maybe a little shy of what I would have liked. As for recovery, the 100 pull and the easy 100 back in the set got me right back to READY for the 3x100. I think that is a good sign that aerobically I am in good shape. ahhh.

    I did not connect with either stroke tonight as I did last week. The biggest helper of that is to sense the height in my shoulder area during freestyle to kind of "GET THE FEEL OF IT" and to raise my hips high throughout the whole stroke cycle in BR. Both those attempts seem to do the best at resetting my good stroke.

    Got to train the brain what is right!

    I lifted this morning for about 45 minutes. All arms sets and leg sets 2x. Once mod at 16 reps and Once heavier at 10-12 reps. CORE too. Could be why TUES workouts have been a challenge-lifting tricky to place in my week. BR sprint did not feel LIGHT or SPRINTY, so must be careful.

    Today's practice:

    WU 300 mix 200 kick 100 BR drill

    200 Kick - with flippers

    4 x 50 IM order (25 drill, 25 swim) on 1'

    3 x 100 Stroke (50 drill, 50 swim) on 1:45

    Main set:
    1 x 100 FR Pull on 1:30
    3 x 100 FR on 1:30 (Descend speed by sets)
    1 x 100 easy (lol) back on 2:00
    (Repeat 5x)

    4 x 50 Kick breaststroke NO BOARD!

    Stroke set:
    2 x 50 Swim on 1'
    (R:30; repeat 3x)

    2 x 25 sprint work breakout.

    200 WD

    Total = 4600yds
  7. Another Monday April 26, 2010

    by , April 26th, 2010 at 02:31 PM (Keepin Track 2010)
    Mondays are such a phenomenon. I fresh start of a new week, keeping us moving right along into another go of it all.

    I've read that "God's mercies are new every morning", and I think Mondays are the prverbial MORNING of each week, offering us all a fresh start!

    So, that in's not a swim day for me.

    Off to YOGA at 8am

    • I was especially careful with my left shoulder and knee-trying to protect them from renewed aches.

    COFFEE at 9:30

    I plan to walk the kids around the park on their scooters later in place of running and likely doing weights while they are doing homework. Just not so sure what the run is contributing to the knees and such. Hate the idea of the trade off to my aerobic training, but...
  8. Saturday April 24, 2010

    by , April 24th, 2010 at 11:24 PM (Keepin Track 2010)
    I did not swim yesterday as my shoulders were tired and sore from HQ on Thursday. I though it best to get in today to loosen up and not get behind.

    300 swim mix
    200 kick alt stomach/back flutter kick
    200 br kick/free

    20x50 BR drill all drills including kick 50's

    200 BR kick

    Joined in Laren's workout:
    1st set free 3x

    • 2x25 uw kick
    • 1x25 sprint swim

    • 100Ez swim

    2nd set fly
    3rd set back

    100 WD
  9. Friday April 23, 2010

    by , April 23rd, 2010 at 02:15 PM (Keepin Track 2010)
    Woke up just achey this am. Left shoulder sore more than tired. 30 minutes stretching...Coffee with a friend to perk up and then off to do some weights. Laid of the isolating should exercises (lat pull down and others)

    More core and some extra leg stuff. 2 sets of all at same heavy weight for both sets for arms and 2 sets of all medium weight, then heavier step up for legs.

    Run later? 2 miles.
  10. Thursday April 22, 2010

    by , April 23rd, 2010 at 02:11 PM (Keepin Track 2010)
    No dryland or other workout this morning before masters practice. Need to stay light on HQ (HIGH QUALITY) days. Some light stretching and core work though.

    Tonight's workout:

    WU 600 (mix swim and kick)
    4x25 fly drill, 4x25 fly swim on :40
    200 Kick with fins (i added underwater dolphin work off all walls to third light)
    broken 200 IM by 50's on 1:10

    High Quality: (all out race work from dive)
    2x100 specialty (BR) on 3:00
    2x100 IM on 3:00
    2x100 FR on 3:00
    2x50 BR on 2:00
    2x50IM on 2:00
    2x50FR on 2:00

    easy 200

    K 4x50 IM order... retain body position

    P100FR, Swim 50 Back, Swim 4x25 IM order on :40

    2x200IM broken by 50's on 1:00 swim down IM stroke return Specialty stroke (IE: fly/br, ba/br, br/br, fr/br)

    easy 50 and crawl to the car.
  11. Tuesday, April 20, 2010

    by , April 22nd, 2010 at 03:37 PM (Keepin Track 2010)
    Today I needed to get some weights workout in. I worked out my arms, shoulders, triceps, and core. Plus I executed all the leg's weights series from the PT folks. Legs felt weak. Arms felt tough. I moved back 8lb dumb-bells 1st set & 10lb er's second set.

    I added the ring core exercises from the USA Swimming chica on the website.

    Today's practice:

    800 (400 swim, 400 Pull w/P+PB) WU
    600 (4 x 25 Br Dr, 4 x 50 Br swim; 4 x 25 Ba Dr, 4 x 50 Ba swim)

    Main set: (2400)
    1 x 200 Pull w/P+PB @ 2:40
    4 x 125 Free swim @ 1:40
    1 x 100 Back swim @ 2:00
    (Repeat 3x)


    200 Kick w/zoomers

    4 x 50 Drill/swim by 25

    Total = 4300yds
  12. Things to think about this week...

    by , April 21st, 2010 at 12:37 PM (Keepin Track 2010)
    As Nationals approaches I have a new bag of techniques and skills to prepare. Some have been given by Coach Russell, some by Dan, some by Laren, some by Mykleby, some by Adam Mania, and some by little old me! lol.

    Just to document goes:
    1. thumbs up on recovery of breaststroke and land with palms down.
    2. anchor catch of breastroke wide and well with elbows high over hips.
    3. on breaststroke turns (and all turns) place feet high on the wall.
    4. on breast turns, allow feet to be above head on initial pushoff until snap the dolphin kick, then neutralize head position and be sure to EXPLODE out into the stroke not use a long stretched out pull to begin race/swim.
    5. on free turns, try to cease snapping the flip. Legs working too hard and too far from wall to be of good use. Come closer to walls and roll turns tighter without snaps.

    As for races...I had a good showing at Y Nationals last weekend. Things I learned and want to repeat:

    be sure to get at least 200 dolphin or flutter kick in before even trying BR kick. Need blood to the legs. Pay lots of attention to warming BR up adequately. Groin and Hip Flexors need help. Also, for freestyle do several 50's or 25 in which I up-tempo my stroke a few times per length until really turning over by end of length.
    Buildups essential. Stay warm till events. Wear more clothes.

    50 FR: Starting to use strong rapid dolphin off start with amplitude. Ride the B70 glide and explode to the surface. take one or two strokes on top of water to settle into sprint tempo. As approach flags, BREATHE, and up tempo to charge the wall. Feet high on turn and two to three dolphins before flutter and breakout. Get hips rolling on breakout and continue using hip action thru rest of 50. Keep hips from dragging and concentrate on good catches, fast tempo, and high elbows.

    100 FR: Dolphins off start and turns are a new must! Ride the glide to surface and stay HUGE in stroke feel the height of the body position. Keep kick relaxed but useful, breathe 4, 2, 2, 2. On second 25 remember to breathe and not get ahead of self on tempo. Work 2nd turn and explode into up tempo 2nd 50 swim. Employ strong and fast legs and keep hips rolling and arms stretched to good catch. Pay attention to finish, plan for it but charge to it.

    100 IM: This race still eludes me a bit. I need to practice up tempo-ing my fly to get out faster. DOlphin off the backstroke walls and ride the glide. Faster underwater for sure than me swimming backstroke! LOL. relax the fast turnover. Need help on better catch. Lead with shoulders instead of flat. Be certain of stroke count and BA/BR turn. Take 3 buildup strokes to breast sprint. Roll hips and employ every last effort for FR. Stay HIGH!!

    50 BR: key is warm up here. must work on build ups in warm up to have mental security in stroke. After exploding out of underwater dolphin and surfacing, take 1 big catch ans set hips stroke, then 2 build up stroke to sprint tempo. Employ same after turn except only one buildup stroke. Remember to keep hips high on surface. Must practice BR kick WITHOUT board to do this. SHOOT hands relaxed.
    Anticipate finish.

    100 BR: Think 100 free approach here. The key is NOT a slower tempo stroke with long glide to stretch out first 50. INSTEAD keep tempo up and have confidence in how strong I am. Keep hips high and swim gorgeous. On second 50 worry then about fatigue. Better to go out too fast than too slow. Work 3rd turn hard and dolphin and accelerate to finish. Keep head low always! No looking ahead or to side. Face down.

    50 FLY: I have been leaving this event to chance. The competition is too fierce to do that so....I plan to practice up-tempo-ing my fly this week and next and in HQ doing at least ONE 50 FLY. This should help the IM too. Increase ability to hold amplitude in underwater dolphin at a fast pace. Race pace dolphin kick practice a must! Ride glides. B70 will be gone before I know it.

    HYDRATION: sipping water good for a time. If 1-2 hours, then water fine. After 2 hours, need Gatorade (orange was fine) Sip slowly and then back to water.
  13. Wednesday, April 21, 2010

    by , April 21st, 2010 at 12:13 PM (Keepin Track 2010)
    Hard practice last night. 2400 main set left my legs too tired and on verge of cramps to kick well. Went back in this am to add to that yardage and think thru some drills and wall work that I had been given at Y Nats.

    Borrowed Laren's Monday workout.

    YOGA 1 hour

    300 WU
    300 Pull WU with paddles

    8x100 drill
    1. br kick
    2. br drill (sculling)
    3. br drill (two kicks per pull)
    4. br drill (alt dolphin kick with br kick by strokes)
    5. bro drill ( 2under 2 over)
    6. FLY
    7. BACK
    8. FREE

    4x100 KICK
    25 flutter on back, 25 flutter on stomach, 25 fly on back, 25 fly on stomach

    2x25 hard on :30
    1x50 easy free on 1:00

    200 WD
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