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Trying to Train Smarter, Not Just Harder

Just keeping it real . . . .

  1. Monday - Sept 10, 2012

    by , September 10th, 2012 at 10:12 AM (Trying to Train Smarter, Not Just Harder)
    The air was so much cooler today, it was really nice - unfortunately, either they didn't run the aerators OR they turned on the heat? Hopefully not the heat - geez. So water was warmish - nice to get in, not so nice to swim hard in.

    500 back/free
    500 Pull
    10 x 100 on 1:20 - doing much better on these than I have in months - consistently holding around 1:12/13 w/out a draft
    500 locomotive Kick
    100 easy
    400-300-200-100 DeMont
    4 x 25 sprint on :30
    100 easy
    2 x 300 P, descend (4:00 & 3:50)
    50 easy
    8 x 25, alt fly & free on :30
    100 easy
    Total: 4750 SCY

    *So, I entered the Rowdy Gaines Classic (SCM) meet in October. Not quite sure why, I was really vascilating on what to do on Sunday - come home, or what - but ended up entering not only the 800 Free but also the 200 breast & 200 IM! What am I thinking? Guess I'd better start working on that dumb butterfly & get back to doing some pushups or something. Geez.
    **Started back playing tennis - so far I guess I have about 2 hours under my belt. Last Saturday we hit for 30 min - then the match this past Saturday we got skunked - happy to say it wasn't all my fault - even though I'm totally inconsistent after 4 years off. Will be playing (just for practice) tonight & hopefully one other time this week - with matches on Saturday mornings. Hopefully this will be a nice way to "cross train" for my swimming, as it certainly can involve a little bit of running bursts - especially during a nice rally, which I love. My achilles didn't hurt me at all! (Torn achilles 4 years ago is what took me OUT of tennis.)
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  2. Finally caught up to GTD pace!! 09/07/12

    by , September 7th, 2012 at 09:00 AM (Trying to Train Smarter, Not Just Harder)
    Congratulations! You are on pace for achieving your goal this year:
    FINALLY caught up to the GTD pace the computer recommends!! After having been 30 miles behind due to surgeries on both of my arms in April, it's nice to see that I will probably be able to get in the 500 miles again this year. I'm such a workout swimmer!!
    Today:
    500 back/free
    5 x 100 P on 1:20
    500 K locomotive
    400 IM drill/swim by 25
    300 speed play by 25
    200 IM drill/swim by 25
    100 speed play by 25
    100 easy
    8 x 50 K on 1:00
    100 easy
    12 x 25 on :30 drill/swim, free then stroke every 2
    200 easy
    2 x 600 P, first one w/out paddles
    300 back/free, breast/free
    Total: 5100 SCY

    Although the 400 IM was tough, and the 5 x 100 P on 1:20 was marginally tuff since it was actually part of warm-up, I feel like today was sorta easy & wish I had a better workout. I really like pushing myself but I suppose a semi-easy day once in a while is ok. I think I need to decide that after the first 1500, everything needs to be seriously worked - no matter what pace the kids are going.
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  3. Wednesday, Sept 5, 2012

    by , September 5th, 2012 at 10:43 AM (Trying to Train Smarter, Not Just Harder)
    Water was back to a cooler temp this am - thank goodness! And lovely surprise - Jennifer K has joined ATAC - so that makes a grand total of 3 people older than 20 on the team! (She's about 33 - and can kick my behind!)

    500-400-300-200-100 - odds free, evens kick; speedplay by 50s
    500-400-300-200-100 Pull DeMont w/30 sec rest between each
    100 easy
    10 x 50 kick on 1:00
    100 easy
    500 - 75 free, 25 breast

    Total: 4200 SCY

    Left knee bothering me a little bit this week - haven't done much breast stroke since Monday
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  4. Labor Day, 09/03/2012

    by , September 3rd, 2012 at 06:31 PM (Trying to Train Smarter, Not Just Harder)
    OMGoodness, I actually did the whole thing. Why I try to keep up with these kids, I'll never know, and akshully, I'm not doing a very good job of it - but I do manage to keep the intervals & get a good workout in. Practice was from 7:30-10:00 this morning.

    600 back/free
    600 IM - drill/swim by 25
    300 kick
    5 x 200 IM twitch on 3:00
    100 EZ
    6 x 150 breast on an unknown interval - I barely survived as it was
    50 EZ
    8 x 125 kick on 2:20
    100 EZ
    18 x 100 on 1:20 ( 70-80-90% by groups of 6)
    16 x 50 (4 free, 4 stroke on :45 & :50 - my stroke was 25 back or breast & then 25 free - I was pretty pooped at this point!)
    200 easy
    12 x 25 (one drill, two 4-cycle speed play, one theoretical sprint) on :30 - I did them all free
    100 easy
    Total: 7800 SCY


    I was so tired after this, I really was wondering if I would have enough energy to play tennis tonight - but amazingly, I've recovered. I haven't done this much yardage all at once for a very, very long time. I believe that my lunch-time swim tomorrow will max at 3000.
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  5. Friday, August 31, 2012

    by , August 31st, 2012 at 10:05 AM (Trying to Train Smarter, Not Just Harder)
    Water was much warmer today - swam yesterday at noon at Meyers Park again - water was bordering on hot. Why was it I wanted to swim over there at lunch again? Geez. So yesterday I did a grand total of 2600 SCY - I was totally uninspired - and it was also rather disturbing to see how much fast I am at 5:30 in the morning now. I remember not too long ago, when I started swimming in the mornings, how I would complain that I was faster at lunch, and had to modify my interval (add 5 sec/100) for mornings. Not any more, apparently. Now it's the other way around!

    Today's workout:

    400 back/free
    400 P
    200 kick
    500 P
    400 Reverse IM
    300 P
    200 Reverse IM
    100 P
    100 EZ
    10 x 50 K
    100 EZ
    12 x 25 - one drill, two 4-cycle speed play, one sprint
    200 EZ
    6 x 100 "steady state" - wearing fins and snorkel - working on 6 beat kick
    4 x 150 breast/free
    Total: 4900 SCY

    Current plans for the weekend include swimming with ATAC for Saturday morning & Labor Day morning practices (2-1/2 hours each) - for a total of 6000/practice & no more. If they do Goal Sets, all bets are off.
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  6. Doubles in SPITE of Isaac - 08/28/12

    by , August 28th, 2012 at 09:46 PM (Trying to Train Smarter, Not Just Harder)
    I intended to swim at lunch today, but with TS Isaac on the horizon, I thought I'd better get over to the pool at the crack of dawn if it wasn't raining when I woke up. So this morning, I swam solo, a 4200

    600 swim
    600 back/free
    2 x 300 P no paddles on 4:30
    3 x 200 P w/paddles on 2:40
    4 x 150 SKS by 50 on 2:15
    6 x 100 swim on 1:20
    12 x 50 K on :50 (w/zoomers)


    Then I noticed the weather was actually sunny! So I went back at lunch & swam (not too speedy, because I felt sorta tired) again.

    9 x 100 on 1:30, 1:25, 1:20 w/50 EZ after #3, #6 & #9
    4 x 50 on :50
    3 x 100 IM on 1:40
    2 x 150 P on 2:00
    200 IM
    Masters Minute Rest
    200 P on 2:45
    2 x 150 IM twitch on 2:15
    3 x 100 P on 1:20
    4 xx 40 K on 1:00
    300 warm down


    Total for the day: 7500 SCY in SPITE of that stupid tropical storm!
    (Might not be so lucky tomorrow.)
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  7. Cool Water in the Morning!! 08/27/12

    by , August 27th, 2012 at 09:30 AM (Trying to Train Smarter, Not Just Harder)
    The weather must be messing with the internet - can't get on to my FLOG this morning. Oh well. They ran the aerator again last night - so it was nice and cool this morning - which of course enables me to swim faster!

    500 back/free
    5 x 200 P on 2:40
    100 easy
    10 x 50 K on 1:00
    100 easy
    9 x 100 on 1:20
    100 easy
    200 various
    500 pull
    300 breast/free
    2 x 100 IM
    Total: 4500 SCY


    Thanks to being able to get a slight draft, keeping 100's on the 1:20 base interval was actually not that difficult this morning - in fact I was holding 1:10's with ease - and on the 200 pull I was under 2:30 each time. Love it.
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  8. Friday 08/24/12

    by , August 24th, 2012 at 11:08 AM (Trying to Train Smarter, Not Just Harder)
    Water was really cool this morning - in theory only 76.5 - probably closer to 78.5 - that thermometer is always off. Nice workout this morning by Terry - emphasizing something other than long straight swims for a change.

    500 back/free
    10 x 50 @ :45
    K- 500 locomotive
    10 x 50 back @ :50
    6 x 100 P @ 1:20
    12 x 25 - 1 drill, 2 x 4 cycle speed play, 1 sprint; repeat
    300 easy - kids got out here (for school)

    10 x 50 fly/free @ :50
    300 P
    300 stretch out working on turns
    Total: 4600 SCY

    Working on my triceps - beginning to feel it. Got to get rid of these bat wings!
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  9. Wednesday 08/22/12

    by , August 22nd, 2012 at 09:10 AM (Trying to Train Smarter, Not Just Harder)
    The day I have been waiting for for 5 months is here - boy goes into MTC today - he's theoretically going to Skype me any minute - my last contact with him other than email until Christmas Morning. Rather a bittersweet morning.
    Foggy outside this morning - water nice & cool - ATAC population down since school started on Monday, so only three in my lane, plus me.

    500 back/free
    500 swim
    500 locomotive kick
    2 x 400 on 6:00
    2 x 300 on 4:30
    4 x 100 on 1:20
    200 easy
    12 x 75 on 1:15 2 Swim, one kick
    9 x 100 on 1:45 - 3 kick, 3 IM, 3 stroke
    2 x 150 breast/free
    200 warm-down
    Total: 6200 SCY

    My lane seriously needs to stop going on the 1:30 base interval. Even if 1:20's are tuff, we could easily make the 1:25's. Problem is, they always want me to lead the lane if we go on the 1:20's. . . . .

    Updated August 22nd, 2012 at 05:46 PM by Celestial

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  10. Sprint Salo #4 - 08/21/12

    by , August 21st, 2012 at 10:04 AM (Trying to Train Smarter, Not Just Harder)
    Solo this morning - but it wasn't so bad. Remembered that I downloaded Dave Salo's Sprint Salo workouts (and laminated them) so I picked a few that I really liked and did one today. I believe it is #4 in the book. I'll be doing these on Tues & Thursday's from now on, whenever I have to swim solo in the mornings & adding some of his nasty sprint sets after the ATAC practices MWF to not only get in some distance, but get in some quality work. I believe it will (hopefully) become more fun to sprint (or as I call it, blast) and will improve my speed. It's nice to have a plan.

    400 swim
    4 x 100 pull no paddles
    4 x 50 swim
    6 x (75 IM order + 50 free) broken at 75 for 10 sec, on 2:00; one minute recovery after #3 -
    75's build, 50's sprint
    50 easy
    Pull- 4 x ( 2 x 25 @ :25, 50 @ :50, 100 @ 1:30, 50 @ :50, 2 x 25 @ :25) 30-45 sec rest after each round
    50 easy
    Kick - 4 x (4 x 25 + 50) @ :30/1:00; 25's sprint, 50's - stretch & blast off walls
    50 easy
    4 x 50 on :45 AFAP
    400 warm-down
    Total: 4300 SCY

    This was possibly the hardest kick set I've done in years. I was exhausted. Frankly, I was supposed to do the last 4 x 50 AFAP - and I just limped through them. The 6 x 75's were nice (at first), second three I actually broke the 75 into 50 + 25 with 10 sec rest & blasted that last 25. The 50 free was more of a build than a sprint, but I was huffing & puffing all the way through it. It was a bit depressing to see that my 100 time on the Pull was only about 1:15 - I would have thought I could go faster than that, but "oh well".
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  11. 6100 Solo Saturday - 08/18/12

    by , August 18th, 2012 at 06:26 PM (Trying to Train Smarter, Not Just Harder)
    Didn't know what to do with myself today - I am the only one in my (3500 sq ft) house, other than the two 6 week old kittens & the 9 year old peek-a-poo (dog). They don't talk much. Slept in until about 7:30, read my (scary!) book until about 9 & then decided to climb out and face the day. I always have so many projects to do on the weekends that I never seem to get around to doing - lack of true motivation, I suppose - this weekend, it's partly from depression/loneliness. So I went the the pool - no ATAC practice this morning, which would have been great, but it's the kids last weekend before they start school again on Monday, so Coach gave them a break - besides some of them are still at Junior Nat's in Indiana. That being said, the water was WONDERFUL - about 80 degrees cool & I had a lane to myself. Goal was to do about a 5000, ended up with 6100!

    Warm-up
    1000 - 100 free, 50 stroke repeat
    3 x 200 P w/snorkel on 3:00
    2 x 200 P on 2:45
    6 x 100 K on 1:50
    4 x 100 IM w/zoomers on 1:40
    100 easy
    Main Set
    600 swim w/zoomers focusing on turns
    2 x 300 P - first one focusing on breathing every 3 & 5 by 50's
    second one speed play by 50's
    4 x 150 - breast/free thingy
    3 x 75 - 50 free, 25 other
    2 x 300 cool down, working on streamlining off walls.
    Total: 6100 SCY

    So I knew I wouldn't push myself properly to do tough intervals, so I thought I'd do what the super swimmers do & focus on skills the last 2400. I'm really learning how to do that streamline off the wall rather well - just gotta get better air control.
    Not too shabby for a sad/depressing sort of day. (yea me!)
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  12. Birthday Swim 2012

    by , August 17th, 2012 at 10:37 AM (Trying to Train Smarter, Not Just Harder)
    Did my birthday swim today - only needed 5300, did 5700. Not going my best speeds though.

    600 Back/Free
    400 P w/snorkel
    4 x 250 on 4:00
    100 easy
    4 x 150 P on 2:20
    4 x 100 stroke/free or IM on 1:45
    100 easy

    Three times thru: (wore my zoomers on last two times thru - excuse? working on my streamlining out from the walls)
    2 x 200 on 3:10
    100 sprint kick on 2:00
    2 x 100 back/free or breast/free on 1:45
    2 x 50 fly on 1:00
    100 easy
    Total: 5700 LCM

    Next week the kids start back to school, so practices will be cut down to only an hour! Not only that, but the pool will be set up short course every day. Geez. Guess I'm going to have to figure out what to do for another 30 minutes "all by myself". And in September, I'll start swimming at lunch with the group at Meyers Park - they hopefully will get me more up to sprinting/racing form. Just trying to get in the distance at this point (still).
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  13. Aug 16, 2012

    by , August 16th, 2012 at 05:46 PM (Trying to Train Smarter, Not Just Harder)
    It's my Birthday! My present to me was sleeping in! No swimming. Tonight is the last night I have my son in the country as he flies to the Netherlands for a 2 year mission at 2:30pm tomorrow. Got off work early & am helping him get the last of his things together. Then we're having Quiche Lorraine for dinner & Chocolate Fondue for dessert (birthday cake)!! I'll swim it off tomorrow.
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  14. Better 08/15/12

    by , August 15th, 2012 at 12:58 PM (Trying to Train Smarter, Not Just Harder)
    Today is my dad's 76th birthday. Believe it or not, he has a 1/2 Iron Man he's in on Labor Day in Des Moines coming up - my mom too. They make me feel like such a wimp!

    1200 warmup done as
    200 free, 50 back/50 breast
    100 easy while waiting for ATAC to finish "swinging their arms"
    600 back/free
    400 P w/snorkel & paddles (woo hoo - I didn't drown!)
    400 kick
    50 easy while they went for a bathroom break
    2 x 400 on 6:15
    100 easy
    Total: 3600 LCM

    Today was my next to last day of LCM - since tomorrow is my birthday, I am going to give myself the gift of sleeping in - which means I won't get to take advantage of the LCM. Traveling to JAX yesterday, today & tomorrow, which forces me out of the water much earlier than I would like. I'll make up for it on Friday & do my "birthday swim" then - 100 meters for every year (5300) is the minimum. Probably will swim Saturday too - maybe out at Morcom, cuz it's LCM until Sunday.

    Updated August 15th, 2012 at 01:23 PM by Celestial

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  15. Monday 08/13/12

    by , August 13th, 2012 at 11:20 AM (Trying to Train Smarter, Not Just Harder)
    Swimming is the only thing going right in my world today - and I didn't get to do much of that

    500 back/free
    500 P
    500 kick
    8 x 200 on 3:30
    3 x 100 k
    100 easy
    Total: 3700 LCM
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  16. SO tired of all this rain! 08/09/12

    by , August 9th, 2012 at 03:02 PM (Trying to Train Smarter, Not Just Harder)
    Very grumpy about workout & workout conditions today. Started off by having the pool SCY this morning, instead of LCM as expected. THEN, started to feel rather sick to my stomach around the 12-1500 mark. Waited about 4 minutes & was able to continue for some yardage, but not quality. Went back at lunch to make up for it - and got pulled out for thunder & lightning after 150yds. Some days its just not worth it to get out of bed.

    600 - 100 free, 25 back/25 breast
    3 x 200 P no paddles, w/snorkel
    12 x 50 kick, no zoomers: breast, fly, free (boy am I a slow kicker)
    4 min rest
    600 swim
    6 x 100 on 1:25 P
    2 x 300 breast/free
    400 various
    Total: 4000 SCY
    Plus the 3 x 50 at lunch.

    I'm SO tired of all this rain - lets send some of it to the midwest, where they actually want & need it!
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  17. Lunch Swim 08/08/12

    by , August 8th, 2012 at 04:51 PM (Trying to Train Smarter, Not Just Harder)
    When will I learn that swimming with the lunch bunch is neither conducive to fast swimming nor a positive outlook to my swimming? I enjoy seeing the people there, who are nice enough, but either they do a @#%*# workout with minimal yardage, or one with impossible intervals, again with minimal yardage. However I didn't feel like getting out of bed at the crack of dawn this morning, since ATAC is off, and I am off too.
    600 warm-up
    16 x 50 SKPS on :50
    5 x 200 P
    4 x 100 - broken at 50 on #2 & #3, at 25 on #4 w/zoomers all out on last one
    50 easy
    50 mod
    2 x 25 sprint
    50 easy
    300 cool-down with 3 x 50 underwater shooters
    Total: 3150
    Looks like I'm swimming in the morning again tomorrow and Friday - and I might do doubles tomorrow again - swimming a silly workout at lunch doesn't bother me when I already have a quality workout under my belt from the morning. In September I will have to switch pools at lunch, (to Meyers) which will put me with some people closer to my skill level who will challenge me much more than the people at Trousdale. It's not that the people at Trousdale are slow - there are several quite a bit faster than me - it's that it's rather demoralizing to do 100's on the 1:05 & 1:10, when I can only make one of them - and getting lapped on my 500 at the 250 mark doesn't make me feel so great either. Not to mention that everyone swims in a lane by themselves, so if you're not keeping up, you're actually sorta swimming solo anyway.
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  18. Doubles 08/07/12

    by , August 7th, 2012 at 11:15 AM (Trying to Train Smarter, Not Just Harder)
    Water was nice & cool this morning - had to get up super early (4:30am) to drive Superboy to his last early morning inservice before he leaves on his mission to the Netherlands (August 17th ) so I went straight to the pool, read my Nook Book for a while & swam solo. My Biorhythms are at 100% physically today, so I'm going to take advantage of it!

    Morning Workout (definitely planning on going at lunch - the only thing that will keep me away is thunder & lightning!!)

    1000 warmup: 200 free, 50 back/50 breast repeat, ending with 100 free
    5 x 200 P no paddles w/snorkel
    6 x 100 kick on 2:05
    3 x 400 P: first one - breathing every 3 down, every 5 back
    second one - speed play by 100's
    third one - speed play by 50's
    200 cooldown
    Total: 4000LCM

    Afternoon Workout
    16 x 75, SKPS - 4 each
    6 x 100 50 K, 50 S
    Called out for Thunder & Lightning - wouldn't you know it!!
    Total: 1800 SCY

    Grand Total for the Day: 5800

    Updated August 8th, 2012 at 04:34 PM by Celestial

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  19. Dreary, Rainy Day - 08/06/12

    by , August 6th, 2012 at 10:01 AM (Trying to Train Smarter, Not Just Harder)
    It is a nasty, dreary, rainy day today. I'd almost think I was in Portland - no hurricane on the forecast, fortunately. ATAC has the next two weeks off, except for the kids going to Jr.Nationals. This means we only get to swim long course for one more week
    It also means I have to swim solo - until Friday, when, hopefully, Marci will join me. Think I'll post a note to my FB tri friends, reminding them of the soon to be lost opportunity & see if I can get them out of bed & over to the pool at 5:30am a couple of times this week!

    400 back/free
    3 x 200 P no paddles, w/snorkel
    400 breast/free
    8 x 50 kick on 1:00
    6 x 200 on 3:10/15
    6 x 100 P on 1:30/35
    200 easy
    Total: 3800 LCM


    Didn't get to do too much due to the weather (thunder/lightning, constant downpour) & have decided to start the P90x training tonight, so I should probably keep it to 4000/day for a couple of weeks!
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  20. Nice Friday Workout - 08/03/12

    by , August 3rd, 2012 at 10:38 AM (Trying to Train Smarter, Not Just Harder)
    Went early to swim with Marci - and in hindsight, that was a great choice (ATAC didn't start until 6am - vs. 5:30, and then after warm-up was doing "stations")

    800 warmup - done as 200 free, 50 back, 50 breast repeat
    4 x 100
    2 x 200 neg split & descend - did well on this dropped 5 sec on the second 100 both times, and 2 seconds over-all on 2nd 200
    2 x 400P - no paddles - really pushed myself on the 2nd one - Bill was beside me doing his huff & puff thing & supposedly "blasting" the last of his 20 x 100's. It was nice to have the disadvantage of the pull-bouy, and to pull ahead & beat him on the last one. He was all like - "only 4 more" - right - he's going on the 1:45 interval & was obviously pooped! Poor boy, it must be demoralizing to be beat by someone as pathetic as me!! Lol!
    100 easy
    2 x 200 neg split & descend
    4 x 100 P w/paddles - going on 1:45 with the goal of having Marci go under 1:30 on all of them - I was happy to see a 1:20 on my last one - held the other 3 around 1:23/24
    200 easy - Marci got out here - thought about joining ATAC at this point, but then noticed they were bringing the storage bins over for stations & thought - Oh H*** no - stayed where I was & just made the rest up as I went along.
    4 x 100 kick on 2:10
    100 easy back/free
    4 x 100 kick on 2:00
    100 easy back/free
    4 x 100 breast/free rather leisurely - no interval

    Total: 5100 LCM

    BTW - thank goodness for Aleeve - elbows have been bothering me quite a bit the last 3 days but Aleeve has made a significant difference.
    ALSO, very interesting, I noted on my 4 x 100's P that if I bend my elbow in a little bit more during the catch phase, that it causes less stress on the elbow - guess there might be some reason behind good technique other than just speed!! Ha ha - should have learned that from tennis! All injuries in tennis stem from poor technique!

    Updated August 6th, 2012 at 10:20 AM by Celestial

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