Just keeping it real . . . .
Arms so achy from weights today. They were achy yesterday too - can hardly wait to get started on my mortering tomorrow (jk)
3 x 200 P on 2:45
4 x 100 K on 2:00
4 x 100 stroke free on 1:40
16 x 50 @ :50 descend in groups of 4 - wore paddles on last 8 - it's amazing how much faster I go, and how much more I can feel myself pulling with those on (and no pullbuoy)
4 x 4cycles on :30
I mean fun in a sarcastic kind of way. Typical 12 x 100 on 1:20 for the main set. The fun part for me was that I'm playing hooky from work to work w/bricks instead! I was supposed to do some masonry work last weekend, but it was dreary and rainy. I want to just get the dumb thing done so I can move on to my next project!
500 locomotive pull
8 x 50 kick @ 1:00, desc 1-4 & 5-8
100 over under
12 x 100 @ 1:20, rest a minute before #12
20 x 25 kick @ :30, down easy, back sprint
300 pull: steady state w/agility paddles
300 swim w/zoomers working the walls
Water is too $&#* hot! I don't care if it IS below 50 outside!
Tired this morning (not sleepy, physically) - I think it's from caloric restriction, I'm serious about taking these 10lbs off - have got myself some protein bars and "Raspberry Ketones" to assist me in my quest. Until I get used to caloric restriction, guess this is how it's going to be. Plus I bumped up one of my weights yesterday. Trying to figure out how much is the right amount to bench press to equal a push up - push ups really hurt my wrists, and I have no plans on repeating my carpal tunnel surgery EVER, so I have to find alternative exercises when something makes my wrists feel weak.
Air temp down below 60 this am, and they turned the heater on in the pool, so it was a little warm. Theoretically it was only 2 degrees warmer - needs to go back down one degree at least.
500 Pull locomotive style
8 x 25 4-cycle speed play @ :30
100 easy/bathroom-water break - which I skipped to due equipment issues
6 x 200 @ 2:50 progressive, fastest was 2:23 (#4)
6 x 50 kick on 1:00
2 x 300 Pull "steady state"
5 x 100 breast @ ~2:00 or 2:15
Still achy from weights on Saturday - did a little kickboxing too & my legs are sore.
2 x 300 P with 30 sec rest between each
300 K, 25 fast/25 mod
8 x 150; 100 free, 25 back/25 breast on 2:20
8 x 25 (D, 4-cycle, S) @ :30
4 x 150 IM twitch on 2:15 w/zoomers
Just could not get up and sprint today, even with zoomers on
Yesterday: weights & then 45 min in the pool to loosen up - around 2500yds
Today, actually got there early enough to do arm swings before warm up.
200 breaststroke kick
Three times through:
200 @ 2:40
150 @ 2:00
100 @ 1:20
1min rest; first time swim, second pull, last time w/zoomers
16 x 50 @ 1:00; 4 free; 4 kick; 4 stroke; 4 kick
500 Pull w/snorkel
500 breast free
Trying to figure out how to WORK every swim like a race, so that I'm increasing the time I spend at race pace - which is why on the main set I used paddles & then zoomers on sets 2 & 3 - gave myself enough rest that I could then go the second distance hard as well. I wasn't as happy with my swim as I would have liked - the young lady in my lane should have been two or three lanes over - she is plenty fast - but is new to our team & doesn't know the others, so swims with the old ladies I guess because she knows we'll be nice to her - some of the kids are so darn cliquish - it's a shame. She'll probably earn their friendship as she earns their respect by beating them in the meet. Anyway - couldn't keep up with her, but at least she didn't lap me!!
Not feeling myself today - had a wierd dream & the swimming was ok, but I didn't go 100%. THAT's why I'm not improving. I need to do the workout exactly as coach calls it - only I need more rest between swims. Part of the problem of being the slowest person on the team (almost)
4 x 150 Pull on 2:00
10 x 50 @ :45
6 x 300 @ 4:00; last 2 were pull **
8 x 25's
4 x 150 breast/free/breast
**here is what I'm talking about - yes, I can go 300 on 4:00. BUT, in order to properly descend them 1-3 & 4-6, I need more than the 15-20 rest I get between each.
Tired from the meet - didn't warm down in the pool after my swim like I should have, and was sorta tight this morning.
4 x 200 - 150 free, 50 breast
5 x 100 K on 2:00
6 x 200 P
12 x 25; drill, 2 x 4-cycle, sprint
2 x 250 pull w/snorkel
Swam fairly well at Rowdy Gaines meet:
Saturday I added time in the 100 IM, 200 Fr & 400 Fr, did well on the 50 (previous NT, but was pleased that I actually KICKED the WHOLE 50!!! And REALLY kicked!) and dropped 3 secs on my 100 Breast. Won my age group in the 200 & 400 despite crappy time/performance.
Sunday had 3 out of 3 best (recent best) times on the 200 Breast, 50 Fly & 100 Free - kicked about 75% of the 100 free & went about as fast as I did 20 years ago, which is amazing, for me. Came back feeling like tweaking my workouts, but not quite sure how to go about it, as I am constrained by what the coach calls (interval wise - the sets are certainly do-able & would be beneficial if I swam them correctly - but I am barely able to make the intervals, thus I can't swim them correctly - I just flip & go!)
Not feeling it today - felt like I shoulda perhaps stayed in bed - just had no "get up and go" in me - not that I was hurting or achy or felt depressed - just not real motivated, I guess.
So I got there early, but the stupid lifeguards got up in the stand early, so it looked like I was late! Great - not a good way to start off - missed the first 2-300 of warmup.
4 x 150 P on 2:05
10 x 50 @ :45
400 pull no paddles
300 pull w/paddles
100 breast/free by 25's
2 x 250 Pull w/ snorkel no paddles
2 x 250 Pull w/paddles no snorkel
2 x 250 Swim w/fins working the turns only
Having an amazing week. Work is rather light, but moving smoothly - my new nurse is a sweetie and really getting the hang of things, the MA is also seriously stepping up to the plate & I am lucky to have them.
Asked a friend who is visiting from Miami to go to the gym with me today, and she introduced me to kickboxing! What a blast!!! I can hardly wait until Saturday to go do it again! Spent an hour at the gym, so I had to cut my swimming back a wee bit. Am really enjoying HIT on my solo swim days. Here's today's workout:
600 warm up (100 free, 25 back/breast, Repeat)
6 x 100 pull @ 1:30 w/50 easy after #3 & 6
12 x 25 fly - 25 shooters, 25 drill, 25 swim @ :45ish
12 x 25, 3 breast, 3 free: 25 drill, 25 4-cycle speed play, 25 sprint @ :30
Fun day, feeling fast and confident, in and out of the pool - this is the life!
Having a pretty good week w/workouts
300 pull, speed play by 50's
200 IM, drill/swim by 25
8 x 125 pull @ 1:50, desc 1-4, 5-8
8 x 200 free @ 2:40, last (fast) one w/in 12 sec of best time (did low 20's)
4 x 25 4 cycle speed play @ :30
4 x 300 breast free
Updated October 3rd, 2013 at 07:17 PM by Celestial
Not motivated this morning - kids got out after 45 minutes (those who were going to FSPA) and Sela and Jen weren't there, so. . . . Got there late to boot
5 x 100 IM or stroke/free on 1:30 (that is just too damn hard at 5:30 in the morning)
10 x 50 @ :45, 5 at 70%, 5 at 90%
6 x 100 K @ 2:00
Starting to get excited about the Orlando meet! Only two or three meets this year, then off to Europe this summer. I need a vacation so bad. . . .
Wasn't planning on getting up early this morning, was planning on sleeping in, but Jenna wanted a buddy, and she's always there for me, so. . .
Had a pretty good workout yesterday, main set was 200's pull on 2:40, and I did better than usual. Today's main set was theoretically "easier" - but I had done weights first, and I put on zoomers so I basically raced the whole darn thing - 4 x 150 IM twitch on 2:15 (got about 20-25 sec rest) followed immediately by 6 x 50 @ :40 - went out waaay too fast on the first one, and was seriously dragging on the last one. But I felt good about my swimming both yesterday and today. Feeling very positive about the Rowdy Gaines meet in about 4 weeks!
I think I'm going to begin doing weights in the evening after work rather than in the mornings. Two advantages, one I am certain of, the other will tell; by going to the gym after work on MWF, I will get to sleep in on T & Th, plus, perhaps be a bit more productive those nights - currently I come home & generally veg out. (OR, I could go to the gym after work on T & Th & then in the afternoon/evenings on Saturday) - and hopefully by not doing weights immediately before I swim, I won't be so darn exhausted when I swim. I would like to be able to have more quality in my workouts every day I swim.
I have strained my right rotator cuff - not too badly - but enough that I bothered me so much that I took a flexeril on Friday night. Wish it had only been 5mg instead of 10mg, because I was blitzed Saturday morning & couldn't drag myself out of bed until about 10am. Went to the gym ~11 & then to the pool for a solo swim - I picked a Dave Salo workout for a change & was mentally up for it, but not physically. My muscles were just too tired (plus I didn't have the motivation of my team mates around me). I'm happy to say that I did do the majority of it well, even though I did not do the goal times for each set.
4 x 100 P (no paddles)
4 x 50 kick
The next is done 3 times through:
2 x 25 P sprint on :30
2 x 50 P on 1:00; P200 - which means you go the pace you want to be on the 2nd 100 of your 200
100 @ 1:45; P200 again
Then: 3 x 100 @ 1:30; P500
Repeat the entire bit from the 25's through
This was a thinking set as well as a doing set - plenty of rest, and time to think about why in the world I wanted to do this set today!!! But seriously, I had to sit down before I got out of the car & actually figure out what my P200 and P500's actually would be. Lots of rest - was still pooped by the end anyway.
Water cold, not as bad as yesterday, thank goodness, but still cold. The city is getting even with us for complaining about the hot water - now the temp is around 77.5 degrees. Swam Wed "by myself" - meaning I was the only old lady in the pool with a bunch of teenagers;
Water cold, not as bad as yesterday, thank goodness, but still cold.
400-300-200-100 Pull on 1:20 base
500 locomotive kick
18 x 100 @ 1:20
I didn't do all of the 18 x 100's - did just 50's on about 6 of them - made up for it later with some breast/free - just not feeling it this morning swam yesterday by myself as well, after doing weights. RA (Rheumatoid Arthritis) flaring up again - I have aches and pains more places than I don't & it probably means I get to go on the old prednisone again. Hate that - prednisone makes you so hungry! and you don't even realize what you're doing. But my wrists and hands/fingers are really achy, as well as my ankles and feet & toes, so I'm doomed, I guess. Hopefully this flare will be short-lived.
Wow, I can't believe it's been over a week since I wrote in here - especially since I didn't flog my workout Friday & was hoping to find it here so I could record it. Bummer, don't know if I remember all of it at all.
Water was cold today - probably 77 or 78 degrees. Felt pretty good by the end though, gotta say.
10 x 50 P on :40
5 x 100 IM on 1:40 (15 sec rest easy)
10 x 50 K on 1:00
4 x 400 on 5:30 (swim, pull no paddles, pull, zoomers)
200 kick easy
3 x 200 breast with 50 free between each, and
100 free cool down
**entered the Rowdy Gaines meet - so excited to see everyone again & swim on some RELAYS!
Stupid noodlers have persuaded the staff to leave the aerators off at night because it's "too cold" for them at 7am. How 10 people can determine the pool temp for EVERYONE is beyond me. Nastigrams will be sent. Feeling better today (muscle soreness-wise).
600 pull, breath control by 50's (3 & 5)
300 kick, speed play by 50's
5 x 300 @ 4:15, descend 1-5, last 3 were below 3:45, but not sure I actually descended.
8 x 25; 25 drill, 2 x 25 4-cycle speed play, 25 sprint; repeat
200 easy again
4 x 200 IM, first 3 were twitch, last one straight on something awesome like 4:00 (we were doing a lot of talking there) & wearing zoomers
300 cooldown -- HR after the hard last 200 IM - 135ish
Total: 4800 SCY
Updated August 30th, 2013 at 06:57 PM by Celestial
Yesterday we had the weirdest workout ever - after a rather short 1000 yd warm-up (and the last 200 was kick) we then proceeded to do 5 x 200 K, and then 4 x 9 x 25 kick - which made for over 2000yds kick in a single workout! My legs were burning. I guess it was a good thing, because my arms were achy from weights the day before.
Today, I decided to get back to normal, and do an easy stretch out in the pool after my weight workout. I was sore going into the gym, but after the first 3 or so machines, I loosened up considerably. Thought Jenna was going to swim with me - I saw her at the gym, but she didn't make it all the way to the pool. Probably Mommy issues (she has a 8 yr old & 3 yr old at home). So I swam on my own. Borrowing from PWB on tracking my HR - today being day one. I think I'm going to use the 10-12 x 100 @ 1:20 as my test set, since I have the opportunity to do this almost weekly. Today, I was swimming solo (thus, less motivated) and got my avg HR from leisurely swimming & "long & strong" (but not pushing it) swimming. Then a very short increase for 3 x 100. Guess I'll start off by putting things on a 3x5 card & work my way up to an Excel program when I get around to creating one.
600 - 100 free/50 back
3 x 200 Pull
4 x 150, breast/free/breast/breast/free/breast
3 x 100 @ 1:30; my pace: 1:25 - easy; HR 110s
3 x 100 @ 1:25; my pace: 1:20 - long & strong; HR 130s
3 x 100 @ 1:20 paddles only; my pace: 1:12ish - feeling out of breath; HR 140
Updated August 30th, 2013 at 06:56 PM by Celestial
So went to a little meet on Saturday and swam possibly the slowest I ever have in my entire career, other than at practice. Came away super motivated to bust out 100's on the 1:10 pace or better. Accomplished this pretty much this morning, at least. Plan is to be able to do 1:10's on the 1:30, then on the 1:20, then then on the 1:15. Today the main set was 200's and our lane picked the 2:50 interval, which, of course, afforded me a lot of rest. I descended down from about 2:33ish to 2:24ish. On my own at the end, I did 50's on the :45, and made myself go :35 or better on all of them. I think maybe I have gotten into the rut of the "just making the interval is good enough" mentality. That's gotta stop - if I want to swim fast in meets, I have to swim fast in practice! I want my leisurely pace to be 1:15, and right now, it's more like a 1:22. I can repeat 1:15's on, like, a 500, but I'm really pushing to do it, and that's not where I used to be. Changes will be made.
200 kick (breast)
5 x 200 @ 2:50, descend 1-5
8 x 50 kick @ 1:00
12 x 25; 3 free, 3 stroke (breast) on :45; drill, 4-cycle speed play, sprint
10 x 50 pull@ :45
Kids are back in school, so ATAC practice in the morning started up again this AM. So many of the kids have gone off to college, sigh.
It was a fairly easy practice, guess coach is just getting the kids back in to it - I, however, am feeling rather awesome in the water - not sure why, cuz my biorhythms are seriously on the way down (see below) but I'm just gonna roll with it, and enjoy the ride! Got a little meet this weekend, and am so excited! (What, am I 10 years old again?)
So practice today:
4 x 150 P on 2:15
4 x 100 K @ 2:00
10 x 50 @ :50 (3,3,4 - 70,80,90%)
2 x 500 Pull, first one no paddles, 2nd one faster than the first
20 x 25 fly, w/easy 50 after each group of 4 on :30 (and w/zoomers)
300 - 100 breast, 50 free, repeat
Feeling strong this morning, swam with Bill M until about 6:30 then Jenna and Marci showed up for the last 45 min.
600 - 100 free, 25 back/25 breast
2 x 300 P no paddles
6 x 100 kick
14 x 100 w/Bill on mod intervals (1:40 down to 1:25)
2 x 300 P w/paddles
8 x 50 K @ 1:00
6 x 100 @ 1:20 (w/zoomers, HARD & FAST)
20 x 25 butterfly @ :30 w/zoomers
Bit farther than I had planned - was only planning on 5400. Very pleased with myself on finishing the 20 x 25 fly - stopped at 12 and did an easy 50, then finished the last 8 - Jenna a big help on both the 100's on 1:20 and the fly. Not as hard as I thought it would be!