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Trying to Train Smarter, Not Just Harder

Just keeping it real . . . .

  1. Sometimes you're the Cat & sometimes you're the Mouse 6-22

    by , June 22nd, 2015 at 01:57 PM (Trying to Train Smarter, Not Just Harder)
    This week I am the Cat!
    So happy to see that I am finally on target as far as my FLOG goes. Took me long enough to catch up. Happily, I have a new fellow aficionado of distance who is willing to do that last little bit of workout with me, that I have traditionally been doing on my own. She is goofy - training for the Ultraman! And needs to pick up her distance in the pool - she has been going only about 2500 per workout, but now is intent on getting her distance up to 4000 per workout.
    I've been feeling a lot stronger lately - it might be the weights, not sure, but I am not only the oldest, but the fastest lately. I'm sure Marci is tired, and maybe Grady too, but I am a LOT faster lately - and the longer we go, the farther ahead I am. It is different, that's for sure. I will ride this train and enjoy it for as long as I can.

    Today:
    I was super lucky & must have been looking extremely sexy, as I got blessed with lots of men in my lane of varying abilities. Two of them did try to hang in there with me on the 12 x 50's, but with the rest I felt like I was swimming an obstacle course. Wonder why they can't get in the next lane over with someone who is just leisurely going back & forth?
    ANYway:
    600 back/free
    300 kick
    2 x 300 pull, steady state
    12 x 50; 2 @ :45, 1 @ 1:00
    (number 11 was a killer)
    4 x 150 free/stroke/free @ 2:45 (easy/recovery)
    6 x 200 alt pull w/out paddles & back/breast
    Total: 4000 LCM

    NEXT week, we are going to pick it up to 4500/workout - maybe even tomorrow, with a little bit less chatting between sets. THIS week, I am going to Girls Camp - I leave right after swimming tomorrow morning, and won't be back until Friday. I get to be the lifeguard & "assistant" nurse, lol. Plus I'm teaching a couple of classes. I'm excited to go, all my best friends from Church are counselors too.

    Updated June 22nd, 2015 at 02:23 PM by Celestial

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  2. Friday, June 19, 2015

    by , June 19th, 2015 at 10:24 AM (Trying to Train Smarter, Not Just Harder)
    This week hasn't gone quite the way I thought it would. Had a pretty decent workout on Monday, Weight Tuesday, and then, blah. Worked ER Monday night, and then didn't sleep well - kept waking up all night & was exhausted all Tuesday as a result - went to bed at 7:30 that night - tried to swim on Wednesday morning & was so sluggish - then I slammed my hand into the lane line & I was like - FINE! PLUS, on the oh so jolly side - realized I had left my swim bag at home, so had no underwear etc., not even a towel & had to go home before work. It was not my morning. Thursday I was definitely recovered and back in form, thank goodness, and I swam pretty well today as well - but I'm kinda tired after swimming hard two days in a row.

    Thursday, just me & Marci - all I really remember was that it was 4000 LCM going pretty darn hard the entire time. She makes me WORK.

    Today, Marci & I, Grady & Stephanie, and a sometimes swimmer, Jamie - and a bozo that didn't belong in our lane, kept going down the middle - would push off right as we were about to go on an interval, yada yada yada. We were in 2 lanes, and he was in the other one - felt sorry for Marci and Jamie (but not sorry enough to change lanes, lol!!) Anyway, we had to adjust what we did since we had Bozo to avoid.

    600 back/free
    400 kick
    1000 pull: do 150 build, 10 sec rest then 50 sprint, 10 sec rest then 50 sprint 15 sec rest & repeat
    10 x 50 "Indiana IM" on 1:00
    10 x 50 hard/easy by 50 on 1:00
    600 pull no paddles
    400 odds and ends cool down
    Total 4000 LCM

    Water is really warming up with these 100 degree days - despite the aerator. I've found a new way of pulling I think - actually I think I'm finally mastering the EVF, and when I decide to employ it, it is amazing how easily I can catch and pass people that I usually don't. Enjoying this newfound speed.
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  3. June 12. 2014

    by , June 12th, 2015 at 07:16 PM (Trying to Train Smarter, Not Just Harder)
    Finally got in a couple of workouts. Sorta sore from doing weights 2 days in a row, especially my quads.
    yesterday I swam with Grady & Stephanie, and we mixed it up a little - water was 78
    800 warm up
    10 x 50 pull @ :50
    4 x 100 stroke/free @ 1:00
    8 x 150 build @ 2:20
    200 choice
    500 locomotive speedplay
    300 breast
    200 easy cool down
    ~4000 LCM

    Today I swam with Bill - usually boring because he does the same thing all the time, but I hadn't swum with him in a while, so it felt different. Water was a nippy 77 degrees.
    600 warm up
    5 x 100 kick
    500 pull no paddles
    12 x 100, 4 @ 1:40, 4 @ 1:35, 4 @ 1:30
    10x 50 fast/easy by 50 @ :50
    300 breast/free
    400 pull
    and 500 whatever to make 4500 LCM

    Still not up to 5000/workout yet, and starting to not care! I'm working hard, and finishing workout starving, so I think Quality is better than Quantity. At least for me, and for right now.
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  4. June 10th, 2015

    by , June 10th, 2015 at 09:20 PM (Trying to Train Smarter, Not Just Harder)
    Stupid rain, thunder and lightning keeping me out of the pool for two days in a row. Monday the chlorine was too high. Aargh! Thank goodness I had a fairly good bonus swim on Saturday with Marci, and I was able to go to Kinetix yesterday and today.
    Better not rain tomorrow!
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  5. June 1, 2015 - Awesome Workout Today

    by , June 1st, 2015 at 02:02 PM (Trying to Train Smarter, Not Just Harder)
    Today was great. I was totally wiped at about 2800 from working so hard (awesomesauce!)
    Stupid warm-up - won't do this one again:
    200 free followed by 50 kick (four times through = 1000m)
    3 times thru, the following (Pull)
    200 @ 3:00
    100 @ 1:45
    8 x 50 sprint/cruise by 25's - I did fly & back on the sprint parts
    4 x 150 free/back/free @ 2:30
    200 easy
    2 x 400 pullbuoy no paddles, really working on high elbow underwater
    400 breast/free by 50's cool down.
    Total: 4300 LCM
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  6. May 16, 2016

    by , May 17th, 2015 at 06:49 AM (Trying to Train Smarter, Not Just Harder)
    Felt like poo today. Had the Big D x 3 this am, no surprise as my stomach was upset so much last night that I didn't take my usual pills, including my Celebrex. Didn't notice too much during dry lands, as I was taking it rather easy, it having been 3 weeks since my last visit to the gym (2 weeks taper for YMCA Nats followed by a week of pure laziness) however once I got to the pool, OMGoodness, I felt so sluggish! Did a slow 1100 and then bailed. Middle daughter and her sweet babies are visiting this weekend, so they met me at the pool to play in the "pool playground" as they call it. They are so cute!
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  7. May 11, 2015

    by , May 11th, 2015 at 08:11 PM (Trying to Train Smarter, Not Just Harder)
    YMCA Nats this weekend -
    did best times on 200 free, 100 IM, 100 breast and better than recently on my 50 free and 100 free.
    So I'm swimming my 500 free, doing fine, when suddenly at the 100, I can feel myself shift from race to workout mode. And I didn't care! WTH! So weird. What's even more frustrating, is I know I could've done well, but for some reason, I subconsciously chose not to! I feel like I've made vast improvements in my attitude towards racing (I've gotten past the fear of going all out, and thus now actually no longer dread racing) but I've obviously got a long way to go. Personally I think I need to have a meet every month, but there isn't that availability in my neck of the woods, and when there is a meet, I frequently have a conflict, family or otherwise. Not to mention the fact that I can't afford to travel so much - when am I going to do my grocery shopping and laundry?
    Anyway, I know what I need to do to train for the time I want to do, the only obstacle is the fact that it is a lot harder to go that speed than I wish it was.
    Goal times:
    500 free 5:50
    200 free 2:15
    100 free 1:04.9
    100 IM 1:15
    So I'm planning on trying to make 10 x 100 (LCM) @ 1:30 holding a 1:20 or faster on each one. I can't decide if it would be better to start with 100's on a slower interval so I can do a 1:20 over and over, or if it is better to go on the 1:30 from the get go, and just work at getting more and more of them at the pace I want. Currently I go about 1:24, 1:26, 1:27 etc just making it, for a total of 6.

    Updated May 12th, 2015 at 06:13 AM by Celestial

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  8. May 1, 2015

    by , May 1st, 2015 at 11:33 AM (Trying to Train Smarter, Not Just Harder)
    I used to be so faithful, writing in here. I guess my life has gotten busier! Getting myself back up to doing 5000/day - today we did 4700 LCM. Still recovering from bronchitis/pneumonia - finished the Levaquin on Wed., but still coughing up a lung for about an hour this morning.
    400 back/free
    300 pull
    200 kick
    100 easy
    10 x 100 alt free and stroke/free by 100's on fairly easy intervals of 1:40 & 2:00
    10 x 50 pull @ :50
    4 x 150 free/back/free @ 2:45
    100 easy
    200 pull no paddles
    6 x 50 hard/easy @ :55
    200 pull no paddles
    600 pull w/Nike paddles
    100 easy

    *YMCA Masters Nationals are next week in Sarasota - I am excited to go, even if I don't swim well, I am in need of a vacation from my hectic life - PLUS, I get to pick up my youngest son from college that weekend, and then I get trained in Botox and Juvaderm on the 12th! Gonna soak up the sun, slather on "self tanner" and get caught up on my sleep!!
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  9. Wed, April 8th, 2015

    by , April 8th, 2015 at 09:47 AM (Trying to Train Smarter, Not Just Harder)
    My body is so tired this morning! I guess it is because I have become a bit more diligent in getting to the gym, after skipping several days & so now I have some residual soreness. Luckily for me, Grady & Stephanie came this morning, as I usually swim solo on Wednesday.

    600 back/free
    400 kick
    4 x 150 free/back/free @ 2:30
    8 x 100 pull alt 1:30 & 1:45
    4 x 100 breast/free @ 1:50
    4 x 50 sprint/cruise @ 1:00
    200 easy
    300 breast
    300 cooldown
    Total: 3800 LCM
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  10. Benefit from Drylands? Seriously?

    by , April 2nd, 2015 at 03:34 PM (Trying to Train Smarter, Not Just Harder)
    Slept in again today - I have just become super unmotivated when it comes to drylands. I did really good for about 2 years, but something happened this year - not sure what, just lost my mojo, I guess. Problem is, I don't really see an improvement in my swimming. I have had: a sprained neck, two episodes of tendinitis, and serious back spasms from drylands, but haven't noticed anything positive. My waistline seems about the same. I know I am stronger at the gym, but where does this carry over? It certainly didn't prevent osteoporosis!! In fact, my DEXA results got worse! I wonder if this is just part of being old. Or maybe it's part of having to get up at 4:45 every single morning to get a workout in. Not sure.
    Meanwhile, back at the pool, I'm doing great. Well, fine. Anyway, I'm picking up my yardage (or meterage? since I swim LCM, lol!) and am trying to get back up to about 5000 LCM daily (I have 90 minutes to swim). I also would like to get myself to the pool at a minimum, 4 times weekly, hopefully 5. Got lucky yesterday, as Grady felt like his workout on Monday was marginal, and wanted to go at it again on Wednesday (he usually only swims Monday & Fridays) so I didn't have to swim solo. Either he is feeling tired, or I am getting better at pulling - but I managed to best him on all the pull sets for a change. Felt an awesome lift in my butterfly for one 25, too -- tried to replicate it, but didn't quite get there.
    The usual warm-up: 600 back/free or whatever
    300 kick
    Then, the "Rob"
    4 x 50 sprint/easy by 25 @ 1:00
    3 x 100 IM @ 2:00 (LOTS of rest!)
    2 x 150 pull @ 2:15
    200 IM - then a minute rest
    200 Pull @ 3:00
    2 x 150 free/back/free
    3 x 100 @ 1:30
    4 x 40 sprint/easy by 25 @ 1:00
    Then Grady & Stephanie got out & I did a little more on my own:
    3 x 300 breast/free/breast/breast/free/breast by 50's with a minute rest between each
    200 easy
    Done.
    Maybe I'll do Drylands on Saturday. Maybe. I need convincing.
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  11. Wed, March 25, 2015

    by , March 25th, 2015 at 07:31 PM (Trying to Train Smarter, Not Just Harder)
    Solo, once again. This has become a theme the past 2 weeks. But it was all good anyway.
    600 back/free
    2 x 300 pull
    3 x 200 breast/free
    6 x 100 kick @ 2:00 w/zoomers
    3 x 200 pull no paddles
    2 x 300 pull
    600 swim
    400 cool down
    total: 4600 LCM

    Updated April 2nd, 2015 at 03:21 PM by Celestial

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  12. First Day of Spring!! March 20, 2015

    by , March 20th, 2015 at 02:41 PM (Trying to Train Smarter, Not Just Harder)
    So, decided this morning to not bother with the meet this weekend - it's been a rough week for my hubbie, and we just really need to stay home. However I made that decision after workout.

    600 back/free
    300 kick
    200 easy pull
    6 x 100 pull @ 1:30 & 1:45
    4 x 150 free/back/free @
    8 x 50 fast/easy by 25 @ 1:00
    200 easy
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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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