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Trying to Train Smarter, Not Just Harder

Just keeping it real . . . .

  1. St. Patricks Day, 2015

    by , March 17th, 2015 at 08:04 PM (Trying to Train Smarter, Not Just Harder)
    Wow, much better workout when swimming with friends!! Grady and Stephanie came with me this morning, and it's amazing how much faster I went with their help! Just a typical workout, but the effort was solid.

    600 back/free
    400 kick
    200 easy pull
    Then "The Rob" - it allows an extra :15 between "sets" so you can change toys
    4 x 50 @ :45
    3 x 100 IM @ 1:45
    2 x 150 pull @ 2:15
    200 IM
    One minute rest
    Then a modification from what is usually a 200 swim: 4 x 50 hard/easy @ :50
    2 x 150 IM twitch @ 2:15
    3 x 100 Free @ 1:20
    4 x 50 - hard/easy on 1:00
    Then 200 breast/free cool down
    Total: 3400 SCY
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  2. Pi Day, 3/14/15

    by , March 15th, 2015 at 04:07 PM (Trying to Train Smarter, Not Just Harder)
    This has not been the best swimming week for me; accidentally slept in on Friday, due to my cold, I guess, and ended up not even going to work. Swam at lunch with old friends, who were going way faster than I was prepared to go, although we kept up, it wasn't pretty. Yesterday had to swim solo again, 3rd time this week, but I put in some yardage.
    3 x 800; SKP
    3 x 600 (done as 12 x 50 - 3 of each stroke) SKP
    3 x 400 pull w/agility paddles
    3 x 200: breast, back, free
    I was bored and needed to get back home at this point, so got out. It was surprisingly sunny most of the time I was in the water, and so was a lovely swim. Amazingly was repeating 1:15ish w/little effort on the free - in spite of being sorta sick.
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  3. Tuesday, March 10, 2015

    by , March 10th, 2015 at 11:53 AM (Trying to Train Smarter, Not Just Harder)
    Swam solo today - slept in yesterday thanks to excessive fatigue from time change - it was a conscious decision - alarm went off - I slapped it, got up, took my thyroid, and decided to crawl back into bed. Some days it's just not worth it.
    So anyway today, solo, as I said. Weather is lovely here - balmy 63 degrees, water temp around 80, but it's still hard for me to push myself when I'm solo.

    600 warm up: 100 free, 25 back/25 breast x 4
    8 x 75 done as: 25 shooter/25 kick/25 stroke in IM order on easy interval
    2 x 300 pull
    4 x 150 pull
    6 x 100
    12 x 50 kick
    2 x 150 breast/free
    Pathetically slow pace (~1:20) but I was in the water swimming, and not in the bed sleeping.
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  4. Wed - March 4, 2015

    by , March 4th, 2015 at 09:47 AM (Trying to Train Smarter, Not Just Harder)
    Had a visitor from a neighboring pool this morning - apparently they are turning his pool into a saline pool (yuk). He 'bout killed me off. I told him I wanted to get back to doing my 100's (LCM) on the 1:30 interval & he took me at my word! I guess he didn't hear that I was trying to get back to that point!

    600 back/free
    2 x 300 pull, first one no paddles
    3 x 200 kick w/zoomers
    200 easy
    200 free @ 3:00, 2 x 100 @ 1:30, 2 x 50 @ :45
    400 IM with zoomers, followed by 100 IM
    100 easy
    50 easy
    2 x 200 pull @ 3:00
    4 x 100 pull @ 1:30
    4 x 50 pull @ :50
    50 easy
    100 breast/free
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  5. Friday, Marach 27, 2015

    by , February 27th, 2015 at 01:29 PM (Trying to Train Smarter, Not Just Harder)
    I feel so cold today! Even while swimming this morning in nice 80 degree water, the wind would blow over my arms and back & I felt like shivering in the pool. And I am NOT sick. Just sick and tired of old man winter. So so grateful I don't live up in the NE. So anyway, I swam a little less than usual, because my heart just wasn't in it today.
    600 back free
    400 kick
    6 x 50 hard/easy
    6 x 100; 2 @ 1:30, 1 @ 2:00 Pull
    100 easy
    6 x 50 hard/easy
    4 x 150, free/stroke/free
    4 x 200
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  6. Wednesday, Feb 25, 2015

    by , February 25th, 2015 at 10:03 AM (Trying to Train Smarter, Not Just Harder)
    Swam solo today - which was good, because I was so sore from weights yesterday. That's what I get for being sick and laying off weights for 10 days - its always h*** coming back.

    600 back/free
    600 pull w/agility paddles
    400 kick
    100 easy

    4 x the following:
    200
    2 x 100
    2 x 50
    Swim, Pull, Fins, Swim
    300 breast/free - knee hurt the first 25, but eased off pretty quick after that.

    Total: 4000 LCM
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  7. Feb 18, 2015

    by , February 18th, 2015 at 12:00 PM (Trying to Train Smarter, Not Just Harder)
    First day back after having the vomiting virus this weekend. Swam Thursday last week & had to get out early because I was so exhausted - must have been a forshadowing of things to come. Friday morning pool was closed because it was too cold (below 30) for the lifeguards. Early Saturday morning I with the vomiting & stopped late Sunday. Felt puny Monday & Tuesday so I didn't bother going to the pool, so here it's been about a week since I got wet. I feel fine, but my arms got lazy laying around for 6 days!

    Just 3000 LCM, mostly at a moderate pace. Most likely the only swim I'll have this week, since we go watch Superboy swim at Conference tomorrow & won't be back until Sunday.

    600 back/free
    400 kick
    300 pull
    4 x 100 pull alt hard/easy intervals
    4 x 50 @ 1:00
    3 x 100 IM @ 1:50
    2 x 150 pull @ 2 something (couldn't see the clock)
    200 IM
    200 swim
    4 x 50 fast/easy @ 1:00
    100 easy
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  8. Feb 12, 2015

    by , February 11th, 2015 at 01:30 PM (Trying to Train Smarter, Not Just Harder)
    Swam at the Auburn meet this past weekend - was relieved to go fairly reasonable times. I was almost spot on for old times (3 years or so ago) with the exception of my 200 breast, which was just too close to the 500 free for me to get any rest. I got a fire in my belly now, ready to be competitive!
    I was pretty tired on Monday morning, and so only went about 3200, but I was able to get to the gym yesterday for weights, despite not getting home from work until 11:30pm - I just popped out of bed! Swam solo today (beside ATAC) but it didn't matter. Here's what I did:
    600 back/free
    3 x 200 pull with agility paddles (was feelin' pretty good)
    2 x 300 kick, 200 with board, 100 on my back)
    100 easy
    300 swim
    3 x 100 @ 1:30
    300 pull
    3 x 100 pull @ 1:30
    100 easy
    300 breast (ATAC got out here, so I lost my illuminated, digital pace clock - which was fortunate, because I was hammered, lol!)
    3 x 100 breast on 2:00
    400 fairly easy
    Total: 4000 LCM

    GOAL: I figure if I want to get back down under 6:00 for my 500 free, I'd better pick my pace up. So I'm challenging myself to holding 1:20 on my 1:30 intervals for 100 LCM (If I can) and once I'm doing that - hopefully in about 3 weeks - I will then try for the 1:25 interval. I used to be able to do this about 20 years ago, actually I remember quite clearly doing a set of 12 x 100, 2 @ 1:20, 1 @ 1:40.

    Updated February 12th, 2015 at 07:02 PM by Celestial

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  9. Friday, Feb 6, 2015

    by , February 6th, 2015 at 02:09 PM (Trying to Train Smarter, Not Just Harder)
    "Drop" taper for the Auburn meet this weekend

    500 back/free
    200 kick
    300 pull
    50-100-150-200 sprint 1st half of each distance
    200-150-100-50 sprint last half of each distance
    2 x 150 free/back/free "easy"
    2 x 200 pull, moderate effort
    500 various

    3000 LCM
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  10. January 9th, 2015

    by , January 9th, 2015 at 01:01 PM (Trying to Train Smarter, Not Just Harder)
    So I was a lazy butt on Wednesday, and just slept in! Didn't even go to the gym! DID go on Tues & Thurs, however.
    Frigid temperatures here in Northern Florida this week, low of 21 yesterday morning, and this morning and Wednesday it was low 30's. Went to Meyers Park today, where they have a bubble over the pool - unfortunately it is also SCY.
    600 warmup
    2 x 300 pull w/agility paddles
    4 x 100 kick
    20 x 100 - they wanted to go on a sorta slow interval, so I adjusted it.
    5 @ 1:40 - I used pull buoy only to slow myself down
    5 @ 1:35 IM
    5 @ 1:30 normal swimming
    5 @ 1:15 w/fins (Chuck showed up & challenged me!)
    3 x 150 IM twitch
    2 x 200 moderate swim
    300 easy
    Total: 4750 SCY in 80 mins.
    Air Temp in the bubble was great, Water temp was probably 83, but felt like 85
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  11. January 5th 2015

    by , January 6th, 2015 at 09:56 AM (Trying to Train Smarter, Not Just Harder)
    Dropped my son off at Tampa this weekend & got to watch a silly relay meet they helod - funniest one was a SNARF - it was a 500 free, and swimmer #1 dove off the block, and then quickly #2 and #3 dove it on each others heels. Every 50, they would rotate who was leading the lane, until the end, and then they were supposed to try and finished almost simultaneously, as the last swimmer to the wall in the lane was when we stopped the clock. It was just "horrible" (lol) temperature of 82, got a little bit of sun on my nose while timing - had to roll my pants up & take off my shoes so I didn't get soaked on the deck from all the flip turns!! Hahaha - it was nice to be at a meet again.
    Workout this morning:
    800 back/free
    300 kick
    2 x 300 pull
    6 x 100 alt 1:30 & 1:45
    4 x 150 stroke/free/stroke
    200 easy
    Reverse 400 IM, drill/swim by 50's (except on the fly, it was fly/free by 25)
    12 x 50 @ :50
    100 easy
    Total: 4200 LCM
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  12. New Years Eve 2014

    by , December 31st, 2014 at 07:07 PM (Trying to Train Smarter, Not Just Harder)
    Yesterday's workout: was pleasantly surprised to find Grady & Stephanie at the pool, thought I would be swimming solo. Usually do weights on Tues & Thirs AM's, but since the main pool was to be closed today, thought I should swim in the morning, and get over to Kinetix if I had time, after work (which I did). The first 2 weeks LCM are always so brutal. My arms were pretty tired at the end of practice

    600 back/free

    300 kick
    6 x 100 pull @ 1:45
    8 x 50 stroke/free by 25 @ 1:00
    6 x 100 rotating 25 breast thru @ 2:00
    200 moderate drill
    3 x 500 as 200, 2 x 100, 2 x 50; fins, pull, breast/free

    This morning, went to Meyers, hoping for company- only one fellow swimmer (my speed) was there. The water was even hotter than the other pool, if that's possible!
    600 warmup
    400 kick
    2 x 500
    200-2 x 100-2 x 50
    500
    200 drill
    3000 SCY - only ~50 mins
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  13. Dec 29th, 2014

    by , December 29th, 2014 at 09:37 PM (Trying to Train Smarter, Not Just Harder)
    I have been really bad about blogging my workouts etc.
    New Years Goal #1 will be to record my workouts & thoughts about them more expeditiously, so I will actually remember what I swam, and how I felt about the swim.
    Goal #2 is to get back down to 125lbs
    Goal #3 is to get to more meets & reacquaint myself with the joy of racing
    Goal #4 is to avoid injury as much as possible

    So, workout this morning, Temp outside mid 60's. Temp in the pool, probably 83/84. I find that I swim better when the water is cooler, even though it is easier to get IN the water when its warm. It's a lot easier to get on the pool deck when the outside temp is warm as well. I do not look forward to the 30 degree mornings ahead of us!


    600 back/free
    300 kick
    6 x,100 Pull @ 1:45
    6 x 100 back/free @ 1:50
    4 x 150, 50 breast kick, 100 free @ 2:30ish
    100 easy
    300 drill
    300 breast/free
    Total: 3600 LCM

    *Pool went back to LCM on Dec 22

    Updated December 29th, 2014 at 10:41 PM by Celestial

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  14. Nov 22, 2014

    by , November 23rd, 2014 at 07:44 PM (Trying to Train Smarter, Not Just Harder)
    Solo at Trousdale today

    So we didn't get much swimming in, here in Tallahassee this week, due to anticipated super cold temps (for us) - since we only have outdoor pools, they close (for the sake of the poor, shivering life guards) when the temps drop below 30. Missed Tues, Wed & Thurs & it felt so very nice to be back in the water yesterday AM - I was little nervous, because I thought I might have "overdone it" at the gym Tues & Thurs - but apparently not.

    Sorta achy in the shoulders after hitting the gym this am - I have upped the weight on several of my things, or upped the reps on my core stuff. So, a leisurly 1000 warm-up & then pep talk to keep myself in the pool, despite the nasty gray sky overhead, and not having a training buddy.

    1000 w-up (100 free, 25 back, 25 breast - repeat)
    300 kick
    6 x 200 pull @ 2:45 (told I swam solo, right - so that = lazy)
    3 x 500, swim, pull w/agility paddles, fins
    15 x 50 @ :45
    250 cool-down

    Total: 5000 SCY
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  15. Veteran's Day 2014

    by , November 11th, 2014 at 08:13 PM (Trying to Train Smarter, Not Just Harder)
    So, all the providers dressed in camo today - the patients were like, what in the world? We thought they would be able to tell we were dressing to honor the veterans, but they totally didn't get it. It was fun though, to wear camo's to work!
    Just went to Kinetix today. Bumped up the weights for the first time in several months. Not sure if I'm doing it right - I've heard you should never go up by more than 10% at a time. Since I was doing about 3 sets of 15 on the old weight, I went down to 3 sets of 12 at the new, higher weight.

    ~100 crunches on the exercise ball
    3 x 15 pullup's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    25
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    set of 12 both directions of side stretches w/weights x2
    Russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I did generally 3 sets of 12
    Triceps machine (75lb)
    Inner thighs (85lb)
    Leg Press (260lb)
    Lat Pull Down(75lb)
    Back Extension (110lb)
    Rotary Torso Twist(50lb)
    Rear delts while I waited for my ride to get out of the bathroom, lol! 3 sets of 12 (55lb)
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  16. New Personal Record (I think) 11/08/14

    by , November 8th, 2014 at 09:45 PM (Trying to Train Smarter, Not Just Harder)
    Well, I guess I am doing well in my attempt to get back in shape - I went 5100 SCY in 100 minutes. And of course, I was doing my usual intervals, resting and talking to people in neighboring lanes or on the deck. Saturdays are generally hard for me to get in very much yardage - I hate swimming solo with a passion, but today, I managed to do it, and managed to work hard, most of the workout.

    Went to Kinetix at 8:15 this morning & did basically a repeat of Thursday morning, but skipped the Planks as I was running late for my appts with Wal-Mart & CVS. Girls gotta do, what a girls gotta do. Went to the pool around 11:30.

    1000 warmup (100 free, 25 back, 25 breast repeat)
    10 x 100 IM no toys
    10 x 50 K alt breast & free/fly
    5 x 200 pull @ 2:45
    3 x 500(one drill, one pull, one swim)
    100 easy

    Total 5100 SCY
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  17. We'd & Thurs, nov 5&6, 2014

    by , November 6th, 2014 at 08:05 PM (Trying to Train Smarter, Not Just Harder)
    So sore from Tuesday!

    Wednesday was rather abbreviated, as my son-in-law was having an appendectomy & I had to go play Grandma, thus I had to get out of the pool early
    500 back/free
    300 kick
    12 x 50 pull @ :45
    5 x 200, alt IM twitch and Free
    300 breast/free
    Total 2800

    Thursday just went to the gym:

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX
    3 x 15 arm pulls 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out my thighs
    25
    reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions - we'll just call them side stretches with weights x 2
    20 Russian Twists w/medicine ball x 2
    then repeat:

    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec x 2
    set of 12 both directions of side stretches w/weights x2
    russian Twists w/medicine ball
    Yoga stretch twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Lat Pull Down(70lb)
    Back Extension (100lb)
    Rotary Torso Twist(50lb)

    Total ~50 mins.
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  18. Election Day - Tues Nov 4th

    by , November 4th, 2014 at 09:20 AM (Trying to Train Smarter, Not Just Harder)
    Go Vote everybody!!

    So for some reason I've decided to log my actual dryland routine here - I suppose for the possible benefit of others - not sure why
    Didn't get to the pool afterward, because I had to vote before work. Also, because as the weather gets colder, I generally go down to 3 mornings a week, and then pick up Saturday around lunch, instead of 5 mornings a week like I do in the late Spring and Summer.

    ~100 crunches on the exercise ball
    3 x 15 pull up's on the TRX (so I am semi-horizontal or parallel to the floor, and about 12" off the floor as well & I pull myself up)
    3 x 12 arm pulls (kinda like using stretch cords, but with weights) each arm - 50lb
    Another ~100 crunches on the exercise ball
    90 sec flutter kick on the Bosu ball
    Then I do this thing where I put my feet behind my head to stretch out the back of my thighs which I really enjoy & spend waaay too much time doing, followed by ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec; then repeat:
    90 sec flutter kick on the Bosu ball
    Feet behind my head to stretch out the back of my thighs
    ~30 reverse sit-ups
    25 butt squeezes with feet elevated on Bosu ball
    Plank for 90 sec
    Funny little yoga stretch I saw on-line for swimmers, twice both directions
    Then to weights - each station I do generally 3 sets of 12-15 reps
    Triceps machine (70lb)
    Inner thighs (80lb)
    Leg Press (250lb)
    Shoulder Press (70lb)
    Back Press (100lb)
    Twisty-Turnie Waist Thingie (50lb)

    Had to leave out one of my favorite core exercises, but will do it next time, I hope
    Total ~45 mins.
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  19. Brrrrr! 37 outside! Nov 3, 2014

    by , November 3rd, 2014 at 08:55 AM (Trying to Train Smarter, Not Just Harder)
    Would have gotten more in today, but one of my swim buddies was sad, talking a lot about her failing marriage, moving in and out of her house, etc., etc.

    600 back/free
    300 kick
    3 x 200 pull on 2:50
    3 x 150 rotating a 50 kick
    200 easy while above friend went potty
    3 x 150 rotating a 50 kick
    100 easy
    300 swim
    3 x 100 kick no fins
    100-150-200-250 pull
    300
    300 cool down
    Total: ~5000SCY

    Just a note (to self) how GRATEFUL I am for such a sweet, supportive husband!

    Updated November 3rd, 2014 at 09:01 AM by Celestial

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  20. Halloween 2014

    by , October 31st, 2014 at 01:08 PM (Trying to Train Smarter, Not Just Harder)
    Feeling stronger and stronger. Didn't use fins at all for butterfly today (of course, I only had to do 6 25's) and I'm feeling a lot better on fly, after 2 whole days of being honest with myself & not "cheating"


    600 back/free
    300 pull
    300 kick
    50 EZ
    Two times thru:
    150 IM twitch @ 2:20
    2 x 75 @ 1:10
    3 x 50 @ 1:00 hard/ez
    100 easy (Marci got out here)


    300 pull moderate effort
    6 x 100 kick/swim @ 1:50 (no fins)
    4 x 150 IM twitch @ 2:20
    50 ez
    3 x 200 pull @ 2:45
    600; 75 free/25 breast
    100 easy
    Total 5100 SCY

    Gotta find myself a couple of people to work out with on Saturdays. At lunch. In the sunshine.
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