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Trying to Train Smarter, Not Just Harder

Just keeping it real . . . .

  1. SO tired of all this rain! 08/09/12

    by , August 9th, 2012 at 02:02 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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  2. Lunch Swim 08/08/12

    by , August 8th, 2012 at 03:51 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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  3. Doubles 08/07/12

    by , August 7th, 2012 at 10:15 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 03:34 PM by Celestial

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

    by , August 6th, 2012 at 09:01 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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  5. Nice Friday Workout - 08/03/12

    by , August 3rd, 2012 at 09:38 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 09:20 AM by Celestial

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  6. 5800 lcm - 07/27/12

    by , July 27th, 2012 at 08:52 AM (Trying to Train Smarter, Not Just Harder)
    Kids are at Sr.Champs & didn't want to swim with pre-seniors again (yesterday was a disaster - 2600 in an hour? - & then they were doing stations, which I did do two of them, but really, I had to go to work). Today Marci showed up & then had to leave even before warm-up - she was having tummy troubles, so I ended up doing 90% of this on my own, then joined the Pre-Seniors for the last 1100.

    600 back/free
    3 x 400 P no paddles on 1:40 base
    4 x 300 P w/paddles on 1:35 base
    5 x 200 alt breast/free & kick
    6 x 100 on 1:40
    4 x 150 on ? (where I joined the pre-seniors)
    6 x 100 on 1:40 cool down
    Total: 5800 LCM

    My arms were so tired by the end of all that pulling, I wasn't sure I was going to be able to finish. Luckily the 200's were a bit of a recovery & I was able to do the 100's rather easily with plenty of rest. Felt like I might be getting my second wind on the 150's, as I was able to descend them, but then decided to get out while I was ahead. I'll never get used to going 5000/practice if I over do it so much that I get injured, or get so pooped that I just want to stay home and rest for a few days! It feels good to push myself, distance wise. I feel like I'm getting a jump on my conditioning part of the year by about 2-3 weeks. After the Olympics I'm going to start on P90X - certainly don't think that my pathetic attempts at fitness need to compete with time in front of the TV watching world class athletes!

    Updated July 27th, 2012 at 03:34 PM by Celestial

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  7. 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. Will attempt to use BioFreeze & massage & hope that the worst that will happen is that I have to resort to the compression sleeve again.
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  8. 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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  9. 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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  10. 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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  11. 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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  12. 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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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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