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Trying to Train Smarter, Not Just Harder

Just keeping it real . . . .

  1. OMG My Arms Are Dead 07/25/12

    by , July 25th, 2012 at 10:10 AM (Trying to Train Smarter, Not Just Harder)
    Today was brutal. The kids going to Sr.Champs didn't show up until 7am, so we had the whole pool for only 7 swimmers for the first 90 minutes (all of MY swimming time). This of course is good & bad. Good, because I noticed Terry was paying more attention to one of the slower girls' strokes - and she needs a little more attention (emotionally) lately from him. Bad because I think he was using this as a "pre-high school season" conditioning workout. So my arms are going to officially fall off in three, two, one. . . . .
    Good, though, because if I was in better shape (which I will be, hopefully in a couple of weeks, at this rate) this was an awesome workout that I would love to repeat. Honestly. Loved this set, just wish I was more used to this kind of yardage.

    800 back/free
    6 x 100 P on 1:40 - speedplay by 25's on first 2, by 50's on 2nd two, and 75 fast/25 easy on last two
    400 kick speedplay by 25's
    200 fly/free by 25's w/zoomers
    The following on 1:40 base intervals, done DeMont style, except for the 100's which were just descend, period.
    3 x 400
    4 x 300
    5 x 200
    6 x 100
    200 easy, very, very easy
    Total: 6400 LCM

    Noticed my left forearm felt a little twinge during the 200's & 100's. Left elbow must be considered a failed surgical repair. Bummer. I hate having to baby myself.
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  2. Lunch Swim 07/24/12

    by , July 24th, 2012 at 07:03 PM (Trying to Train Smarter, Not Just Harder)
    Swam at lunch today. Jen K was there, which is what prompted Kiff to call this nasty set - guess he's showing off or something. Which is interesting, since she clobbered him the entire way & was doing backstroke on the last 25 through the 1:20's. Must be nice to be so quick!

    20 x 50 SKPS on :50 & 1:00
    20 x 100; 2 on 1:30, 2 on 1:25, 2 on 1:20, 2 on 1:15, 2 on 1:10, repeat - in theory. I did 75's on the 1:15 & 1:10 the first time. Second time I wore my zoomers & made the 1:15's but did 75's on the 1:10's -- made up the lost yardage after everyone else left.

    300 P
    200 easy
    Total 3500 SCY


    Fighting nausea the entire day - was lucky it didn't bother me while I was swimming. Just before & after.
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  3. Playing Catch up 07/19/12

    by , July 20th, 2012 at 03:04 PM (Trying to Train Smarter, Not Just Harder)
    I was so tired today after workout, I had to go home and take a little nap. Don't know what's the matter with me! Feel fine now. The GTD genie says I have less than 20 miles to catch up so that I am on target for my goal this year. Woo hoo.

    600 back/free
    3 x 200 P w/20 sec rest
    6 x 100 K on 2:00

    3 x 200 breast/free by 50's, drill/swim by 25's
    6 x 100 on 1:35

    4 x 400, 2 & 4 broken at the 100, first two Pull w/snorkle, last two just plain pull.

    100 easy
    total: 4600 LCM



    Found a smilie for Sour Grapes!! Not that I have sour grapes today, but just sayin
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  4. Dragging Along the Bottom - 07/19/12

    by , July 19th, 2012 at 02:39 PM (Trying to Train Smarter, Not Just Harder)
    I feel like I'm dragging myself along the bottom of the pool - all day long, lately. Don't know what's the matter with me - I've lost my "get up & go". Couldn't drag myself out of bed this morning - I'm sort of on a vaca while I phase out of Minute Clinic & into American Care - the new building ACI is moving into still has a teensy bit of remodeling left to be done, so I basically get a 2 week vaca from them, and have only 2 days left at MC. Which is nice, really nice. Too bad one of my MC days has to be in Marianna. ANYway, went to the pool at lunch - thought I was leaving early, but ended up leaving "exactly" on time - first one in the water by 600 yards - then only 5 total people were there besides myself. Ah yes - it's Thursday. Whatever. I would've swum by myself if I had gone this morning too. I called the workout after they called the warmup.

    600 - 100 free, 25 back, 25 breast repeat
    20 x 50 on :50 & 1:00 5 each SKPS
    4 x 50 kick on 1:00
    3 x 100 IM on 1:40
    2 x 150 P on 2:15
    200 IM
    one minute rest
    200 P
    2 x 150 IM twitch (fly/free, back/free, breast/free) on 2:30
    3 x 100 on 1:30 (they weren't in any shape to go what I wanted, which was a 1:20)
    4 x 50 on 1:00 stroke/free by 25's
    4 x 200, 3 P no paddles, last one breast/free
    100 easy
    Total: 4500 SCY
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  5. Monday, 07/16/12

    by , July 16th, 2012 at 09:16 AM (Trying to Train Smarter, Not Just Harder)
    Today was a comedy of errors. I forgot to put my swim bag back into the car after we came home from the beach on Saturday - which I remembered once I got to the pool at 5:20 this morning. Went home, got bag - had to swim beside ATAC, and not with them, as I was now 20 minutes late. Did workout, had to go back home again because I realized I forgot my shoes, which are kinda important before a lady goes into the office. Grabbed a yogurt & left my sandwich in the fridge. Great. Guess I'm going to Firehouse or Subway for lunch today.

    600 back/free, breast/free
    3 x 200 pull
    8 x 150 - first 4 were kick/swim/kick, working the kick, last 4 were swim/kick/swim, working the swim on about a 2:30/40
    4 x 300, swim, pull no paddles, pull w/paddles x 2
    200 breast/free cool down
    Total: 3800LCM
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  6. Saturday, 07/14/12

    by , July 15th, 2012 at 03:44 PM (Trying to Train Smarter, Not Just Harder)
    Swam this morning w/ATAC - I hate Saturday morning workouts!! Partly because I have no excuse to get out early, and partly because they so often do goal sets. I hate goal sets. I have no fast twitch muscles. Luckily, however, they did have a distance lane -
    Started my morning off by having to run to the BR right before warmup & throwing up the Zyrtec that I took 20 minutes earlier. Oh well.

    600 back/free
    600 P
    400 kick
    4 x 100 breast/free on 1:45

    15 x 50 on :50
    150 easy
    8 x 100 on 1:30 (they were doing 16 of these, with the last 8 "all out" - right, I was going "all out" just to make the first 8! -- holding between 21 & 26's, skipped #5, then did 4 more)

    100 easy
    Total: 3800LCM

    Then off to the beach!
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  7. Friday 07/13/12

    by , July 13th, 2012 at 03:25 PM (Trying to Train Smarter, Not Just Harder)
    Another not so great workout. Maybe I can blame it on being Friday the 13th. Swam basically solo at lunch today - only 4 others were there; three SUPER fast guys, and me. Plus the leisure swimmers. I'm all for leisure swimming, don't get me wrong, but just swimming for the sake of swimming will not a fast swimmer make. Not that I have any illusions as to my potential world record setting capabilities, but I do want to improve. This is why I swim with ATAC - I need someone close to my speed - perhaps just a bit faster, to help motivate me to hurry along. This does not happen at lunch or when I swim solo - and these workouts generally turn out depressing. I have no idea how people manage to train successfully on their own - kudos to them. I need an actual team - with lots of options to maximize my swimming.

    100
    5 x 100 on 1:30
    5 x 100 on 1:25
    5 x 100 on 1:20
    5 x 50 on 1:00 SPRINT
    100 easy
    8 x 100 IM on 1:30
    100 easy
    300 P
    200 breast/free by 50's
    Total: 3350

    **we need a sour grapes smilie.
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  8. Thursday, 07/12/12

    by , July 12th, 2012 at 09:28 AM (Trying to Train Smarter, Not Just Harder)
    Heat lightening this morning on the way to the pool - pretended I didn't see it - which was lucky because we got to swim & the lightening stopped before we even got in the water.
    Swam solo today - as usual for any non MWF morning!

    600 back/free
    600 pull no paddles
    300 pull w/paddles
    3 x 100 P on 1:30
    300 kick w/zoomers
    6 x 50 kick w/zoomers on 1:05
    300 breast/free
    4 x 150 IM twitch w/zoomers
    300 breast/free
    Total: 3300 LCM

    **Noticed that I am seldom huffing and puffing after/during my sets any more. Somehow I have gotten complacent and although I may be pulling hard - and building to a faster pace, I am not working hard - and I'm not going as fast as I ought to. Not sure how this has occurred - well, maybe due to surgical recovery, but it's been several weeks, and I don't think that should be an issue any more, so I need to somehow inspire myself to book it! I need to be challenged, but not so much that I'm discouraged. I think, personally, that it would be easier if I was allowed to sort of draft off the kids in the mornings - they'd kind of pull me along if I get so tired I can't keep the interval - but we are required to leave 10 sec behind in long course. I have tomorrow and Saturday off, so I have the option of training with ATAC in the wee hours - and most likely cooler temperatures, or swimming at lunch with the grownups. Swimming w/ATAC will be Long Course, and Saturday will be the dreaded goal sets. Swimming w/the lunch bunch will be less than 3000 SCY & I'm not sure but if they may be more discouraging to me than the kids. Frank & some of the other men are so darn fast. Guess I sort of anwered my own question there.
    ***Another thought - why am I so obsessed with the distance thing? It's like I don't think I'm giong to get a good workout unless I do at least a 4000 - which is part of what keeps me less interested in the lunch bunch. I know lots of people who swim plenty fast on much less yardage - but I'm just drawn to it! It's not like I'm interested in those uber long open water races or anything - - maybe I need to take a
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  9. Wed, 07/11/12

    by , July 11th, 2012 at 10:52 AM (Trying to Train Smarter, Not Just Harder)
    I was lazy and didn't want to get out of bed yesterday morning. Water was cooler this morning, and Terry spent a lot of time yakking - I got fed up with it & moved over into my own lane around 6:25 so I could spend my swimming time, well, actually swimming! I know the kids are sort of tapering for Sectionals this weekend, but the majority are not going to sectionals, so I thought he'd have them swimming more, especially since it's been raining out most of the afternoon practices lately.

    800 back/free
    4 x 200 P, speed play by 100's, 25's & 75 fast/25 easy on 3:30 (lots of rest)
    400 kick
    100 easy
    5 x 100 breast/free on 1:45
    100 easy
    16 x 50 on :50, descending in groups of 4
    100 easy
    5 x 100 IM w/zoomers on 1:45
    500 steady state, no toys
    100 easy
    Total: 4600 LCM

    Elbows felt good again this AM - felt a tiny twinge in my left arm - so I took 400mg Ibuprofen before I went to the pool. Feels fine now. Amazing. Guess this is a banner week!
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  10. Woke up without any pain - am I still alive? 07/09/12

    by , July 9th, 2012 at 10:44 AM (Trying to Train Smarter, Not Just Harder)
    Feeling so much better in the water today. Woke up with no pain in my elbows for the first time since I can't remember.
    I got to be the lucky one who helped the lifeguards reconnect the lane line that disconnected in the night - and then got in an extra 200 before the team started swimming. Water rather on the warm side today - I think they forgot to aerate the pool last night - kind of makes my debate on whether or not to swim again at lunch a cinch - um no. I hate swimming in hot water, don't want to push my arms more than necessary, and I got in a great workout this morning already.

    800 back/free
    600 pull
    600 kick locomotive style 1-3, repeat the 3 & come back down
    500 stroke - 100 back, 100 breast, 100 fly (w/zoomers) 100 back, 100 breast
    600 "steady state" with fins & paddles
    =======================
    Moved over & swam with my friend Steve - I knew I only had 30 minutes left & ATAC usually starts really "going" at this point - turns out I would've been fine, but it was still nice to swim with Steve

    4 x 300 on 5:00
    4 x 50 on :50 - burst the first 25
    100 easy
    Total: 4600 LCM
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  11. Fri, July 6th, 2012

    by , July 6th, 2012 at 10:18 AM (Trying to Train Smarter, Not Just Harder)
    Felt really good for the first part of the workout. Then I hit this wall . . . .guess this is the ramification of having had a fever for three days. All of a sudden, my arms just didn't have any more get up and go. Moved to the "leisure lanes" for the Demont sets & did them on my own - barely making the interval.

    800 back/free
    3 x 200 P
    3 x 200 Reverse IM's
    6 x 100 kick w/zoomers
    100 easy
    2 x 300 breast/free - drill/swim by 25's
    Two Demont sets
    400-300-200-100 followed by 2 x 50 fly
    First set swim, second P on 1:30 base interval, 50's on 1:00
    Total: 5500 LCM

    *I so totally hate reverse IM's - I am beginning to feel like I will never get my fly back - and especially not doing reverse IM's - I just don't have the strength to do fly at the end of an IM w/out zoomers - and I only wear zoomers to kick. Today I just was happy to finish the workout.

    Updated July 9th, 2012 at 02:43 PM by Celestial

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  12. Thurs July 5, 2012

    by , July 6th, 2012 at 10:09 AM (Trying to Train Smarter, Not Just Harder)
    I've been running a fever the last 3 days - but today felt much more myself. Some sort of Rhinovirus attacked me on Saturday & I'm glad to be feeling much better. Had to spend the 4th holed up in my room, so as not to contaminate the grandbabies, blech.

    Feeling much better today
    Kiff called the workout - only 4 people there, including myself & Superboy

    200 (while waiting for people to show up)
    12 x 75, 2 swim, one kick on 1:15 & 1:30
    7 x 300 as follows, breaking for a couple minutes after each two 300's
    300 P
    2 x 150 P on 2:00
    50 easy
    2 x 150 IM twitch on 2:15
    3 x 100 on 1:20
    50 easy
    3 x 100 on 1:30
    4 x 75 on 1:00
    50 easy
    6 x 50 on :45
    100 easy
    Total: 3450

    Think I'm gonna write this one down to repeat on those nasty days when I have to swim solo. I really liked it!
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  13. Monday, July 2, 2012

    by , July 2nd, 2012 at 09:17 AM (Trying to Train Smarter, Not Just Harder)
    Caught a cold on Saturday - I actually felt the virus as it entered my right nostril - and just couldn't kick it. Yesterday everytime I blew my runny nose, I wuold then get dizzy, so even getting out of bed today was a Herculean effort.
    ATAC had their summer invitational this weekend, so the kids were permitted to show up 30 min late - I got in the first 1000 before they showed up.

    500 back/free
    500 P no paddles
    600 back/free
    600 P w/paddles speedplay by 100's
    600 reverse IM (quit after first lap fly - so only 500)
    600 P w/paddles speed play by 50's
    600 breast/free
    5 x 100 - 4 kick, one cooldown
    Total: 4300

    This was sort of a torture & just what I needed, since I'm not feeling my best. No intervals (good cuz I'm not up to it) but 600 over and over again - boring. Hopefully I'll kick this before the 4th, as we have a nice 3 hour practice that day, and I'd love to be able to say I did most of it.
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  14. Swimming in Sunshine! 06/28/12

    by , June 28th, 2012 at 08:45 PM (Trying to Train Smarter, Not Just Harder)
    Went to the pool yesterday morning (5:30am) to find that TS Debbie made the pool 74 degrees. It was bad enough on Tuesday when it was 75-76 - I just packed it up & went back home for a nap before work. Didn't go today until lunch, since it was my one day off this week (hate it when work interferes with what I really want to do!) - couldn't even swim too long since I had an appt shortly after workout.

    300 back/free
    12 x 75 on 1:15 & 1:30 - 2 swim & one kick repeat
    4 x 100 on 1:30
    50 easy
    4 x 150 on 2:10
    50 easy
    4 x 200 Pull on 2:30 - this was tuff, had to wear my gear to make the interval
    50 easy
    300 breast/free by 50's cool down
    Total: 3450

    Water was a nice 78-79 degrees. Only 6 people there today, but it was nice to swim with grownups for a change. Not sure where I'm going to swim in the morning - we have a local USA meet, so my usual pool is closed to me for the entire weekend. I'm not in it cuz I'm waaaay too self conscious about my fat old 135lbs around skinny little 15 year old "women". I'll stick to masters meets, thank you very much - even if I CAN beat half of them.
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  15. Tuesday, June 26, 2012

    by , June 26th, 2012 at 12:07 PM (Trying to Train Smarter, Not Just Harder)
    We were lucky with the weather this AM - TS Debby must have moved a bit more quickly or is dissipating over Tallahassee, anyway. There was no rain this am until about 6:10, and then only the lightest of sprinkles. The water was ridiculously cold, at 77F, though. My triceps were rather tired/sore from yesterday morning as it was, and I just felt really tight the whole time. But at least I got a swim in - which is more than I can say for last week.

    600 back/free
    3 x 200 P w/snorkle
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    100 easy
    500 P
    100 easy
    Total: 3100
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  16. TS Debbie 06/25/12

    by , June 25th, 2012 at 02:41 PM (Trying to Train Smarter, Not Just Harder)
    Just got back in town yesterday from a wonderful conference in rainy Orlando, FL. Tropical Storm Debbie is not on my xmas card list. Messed with our visit to Universal on Friday, but I snuck a swim in this morning before it got really bad. First day back in the pool since last Tuesday, and I was worried about whether I would feel rested & tapered (ha, fat chance) or way out of shape. It was kinda in the middle.

    600 back/free
    2 x 300 pull
    3 x 200 reverse IM
    6 x 100 kick on 2:15
    100 easy
    4 x 300 on 4:30
    6 x 150 P on 2:15
    300 various cool down

    Total: 5000 LCM

    Not sure how much swimming I"ll be able to get in with the storm this week. Seems like it's stalling over Tallahassee, so we may be doomed.
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  17. Boy my arms are tired today - 06/18/12

    by , June 18th, 2012 at 10:01 AM (Trying to Train Smarter, Not Just Harder)
    Boy my arms are tired today. The last set nearly killed me off - I was not able to keep up the pace like I wanted too - a nasty reminder that I've let myself slack off too many days & am now not in any shape at all.

    600 back/free
    4 x 150 Pull with snorkle (which nearly drowned me)
    6 x 100 stroke/free on 1:50 (breast/free on first 3, back/free on last 3)
    12 x 50 kick on 1:10 (w/zoomers)
    300 drill/swim by 50's, choice of stroke
    Two Demont sets:
    400, 300, 200, 100 on 1:40 base (catching time at the 300, 200, & 100) making the second set faster than the first
    200 easy

    Total: 4900LCM
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  18. Friday - 6/15/12

    by , June 15th, 2012 at 09:50 AM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    3 x 200 P
    3 x 200 IM, drill/swim by 25's
    6 x 100 kick on 2:30 (awesome interval)
    100 easy
    2 x 800
    100 easy
    Total: 4200

    Took some Flexeril last night before bed & woke up 90% pain free in my elbows - thank heavens! Felt pretty good for the first 2400, but we took such a long break between the kick & 800's I could feel myself tightening up & losing my get up & go. I think he hammered to kids pretty bad this week, and this was needied as a recovery day somewhat. The kids going to the Olympic Trials will start resting a bit next week - a drop taper of about 3 days, I think - the rest of us are theoretically still getting in shape. I'm beginning to wonder if I am ever going to be considered "in shape"?

    Have to go to medical conference next week in Orlando - I've been emailing one of the masters coaches down there to see if I can join a group a couple of times - for $10/swim I can swim with them for an hour workout. Ouch! I'll probably pay it though, because I don't relish the idea of taking off 5 days in a row - although I might feel nice & rested if I did! Walking around Universal all day Friday is going to be heck on my legs.

    Hogwarts, here I come.

    Updated June 15th, 2012 at 09:59 AM by Celestial

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  19. Wednesday 06/13/12

    by , June 13th, 2012 at 07:11 PM (Trying to Train Smarter, Not Just Harder)
    Feeling out of kilter today - I think the Augmentin is messing with me - felt like my behind was on the bottom of the pool - but we swam anyway.
    500 back/free by 50's
    500 P
    500 kick (locomotive) w/zoomers
    5 x 100 IM (even tho it was LCM) on 1:45
    6 x 150 stroke/free/stroke - actually I went back/breast/free - don't remember the interval, lol
    100 easy
    6 x 50 free on :50
    6 x 50 kick on 1:10
    6 x 50 pull on :50
    6 x 50 stroke on 1:00
    500 ladder by 25's
    700 ladder pull by 25's
    100 easy
    Total: 5500

    Played w/the grandkids in the activity pool this afternoon. One would think this was a nice thing, but I find that my oldest grandchild (at 7 1/2) cannot swim. She is barely what one might call "comfortable" in the water. I am shocked & appalled - her mother was a nationally ranked synchronized swimmer & competed on the high school swim team as well (my daughter). Her father, however, does not know how to swim. (This I was told in confidence by my younger daughter.) How they can neglect the education of their children this way I do not understand. I suppose all four of them will be non-swimmers. My younger daughter has a 16 month old - she already swims - go figure - and her mother was a gymnast, not a swimmer. Lord help me.

    Updated June 15th, 2012 at 09:55 AM by Celestial

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  20. Payback 06/12/12

    by , June 12th, 2012 at 04:18 PM (Trying to Train Smarter, Not Just Harder)
    Did 8300 yesterday, so I was not surprised to feel like I was swimming upstream today. To make matters worse, I was swimming solo, with only little old ladies to keep me company (otherwise known as noodlers!) Did a 3000 (LCM) exactly & called it a day.
    600 free/back by 50's
    600 pull with snorkle (hate that thing!)
    2 x 300 kick, 2nd one w/out the board
    8 x 100 on 1:45 alt breast/free & back/free
    8 x 50 on 1:00 - just sort of flopping around - used it as a cool down I guess!

    If I'm crazy enough to do doubles tomorrow, I'm sleeping in on Thursday! Have to drive to Marianna anyway (one hour each way, plus into a different time zone, meaning I get home at 10pm). The problem with tomorrow is I feel compelled to go at lunch. There's this young guy, Frank (about 33yo) who is super fast & one of the four (4) people in Tallahassee who actually goes to meets (occasionally) with me -- so anyway a few weeks ago he does 10 x 250 on the 2:50 (yds) - so on Monday we were doing 3 x 200 - I told him - lets go on 3:00 & you do 250's - I get more rest - he pushes himself, alls good, right? So I notice he's coming in 2:45 on #1, 2:42 on #2 and I told him that I'd bring him cupcakes if he went under 2:40 on #3. Smart alec went a 2:32!! Then kitty died & I kinda forgot about his cupcakes & he had the temerity to actually ask where they were? Geez. Guess I'd better find Susie Homemaker & whip up a batch! My boys will really appreciate any leftovers, I'm sure! And I'll have fun decorating cupcakes!
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