Am one day late posting this, but had a busy day yesterday and today. Did not work out today because I stayed up pretty late last night. Anyway, here is the workout:
100 warm-up (late)
8 x 75 free DPS on 1:15
2 rounds of the following:
4 x 75 progressive fly on 1:05
4 x 75 fly kick with fins on 1:05
5 x 100 progressive fly on 1:30
5 x 100 free on 1:30
200 easy free after each round
10 x 50 free kick on side on 1:15
6 x 25 AFAP - odds all-out from a dive, evens are easy - did free, fly, back
Notes on workout:
1. On 100s fly, on #s 3, 4, 5, - did 3 rt/3 lt/3 full
2. On second round, used fins on the 100s.
I always seem to get to the gym close to closing time, so had to quickly get in the workout:
5 minute run
Bench press: bar x 5, 65 x 12, 75 x 10, 80 x 8
Lat pull-down: 90 x 5, 110 x 12, 120 x 10, 130 x 8
Alt. hammer curls: 2 sets of 15 x 12
Tricep pull-downs: 2 sets of 40 x 12
2 sets of 25 crunches with 10 lb. medicine ball
I am now hoping to enter into more of a fast-twitch type training regimen. In the next 9 weeks, hope to spend more time in the weight room. Also, hope to modify my swim workouts and gear it more towards sprinting.
I was thinking more about the kicking with fins issue. I'm wondering if I will go faster with shorter fins. May give it a shot this week.
Went to the Y to get in a quick workout before the Iron Bowl.
First, did a 1,000 swim:
Reverse 400 I.M. (one-arm on fly)
4 x 100 fly drill on 2:00 - 3 rt/3 lt/3 full
200 easy kick with fins
Next, hopped out, quickly changed, went upstairs to the weight room, and jumped on the bike for a 10 minute spin. Held RPMs between 85 and 95.
Jumped on the treadmill and did a 7:41 mile.
Cooled down with a 3 minute walk
1. I was still tired from the 10,000 yard workout on Wednesday. Could not have done a hard swim workout today.
2. Miss the bike. May have to incorporate some spinning into the weekly workout.
3. Like the idea of doing fast, short runs to maintain my running instead of slower, longer runs at a 10 minute per mile pace.
4. Need to get to the weight room 2-3 weeks instead of once a week like I've been doing lately.
Inspired by the 100 x 100 Black Friday Challenge, I decided to do my own form of a 10,000 yard workout this morning. Started at 5:15 a.m. and finished at 7:58 a.m. (2 hours and 43 minutes). Had hoped to get it done in 2:30, but the water temp was 85 degrees, so had to adjust my intervals somewhat. Wore my HR monitor and it shows that I had an average HR of 158 and that I supposedly burned 1,651 calories.
Here is what I did:
Warm-up: 200 swim, 100 kick, 100 swim
6 x 500 free (First 2 on 7:30 - still waking up and warming up; 3-6 on 7:00; #s 3, 6 are pull with paddles.
3 x 200 I.M. on 3:00
4 minute break
4 x 300: 100 free/100 back/100 free on 4:30
6 x 250 kick with fins on 3:45 (1 & 2 did 150 flutter kick, 100 dolphin kick with board; 3 & 4 did 150 dolphin kick on back, 100 back flutter: 5 was same as 1 & 2; 6 same as 3 x 4)
4 x 200 free pull with paddles on 2:50
5 x 100 fly on 1:45: 50 dolphin kick with board (no fins)/50 drill - 3 rt., 3 lt., 3 full
3 minute break
4 x 500 on 7:15 (1, 3 regular free; 2 is with paddles; 4 is kick only with fins).
Surprised that I am actually feeling pretty good right now. When I was writing this last night, I thought that I might feel like I had been hit by a truck after this workout. My son is having two of his buddies over this afternoon. Before we go to the movies, I am expected to be a quarterback for their football game in the backyard. Hope I'm still feeling good at noon.
When I was doing the first set of 500s, my lower back felt a little tight, but this seemed to go away once I hit the I.M. set. Don't know how distance swimmers train sometimes - with the early morning workout and the warm temps, I literally felt like I was falling asleep on the 5th 500 on the first set.
Quite relieved that I was able to complete the workout with no POTS issues, no leg cramps (amazing given the warm water), and no other muscle issues.
No workout planned tomorrow unless you consider eating a workout. Plan to run about 4 miles on Friday and perhaps grab an easy swim. Hope to get in weights on Saturday.
Hope all USMS swimmers have a HAPPY THANKSGIVING!!
Updated November 25th, 2009 at 02:49 PM by elise526
Hit the pool today after laying off any workouts for 3 days. Had a bit of a stomach virus this weekend, so felt a little bit tired today. Took it fairly easy and kept it short:
Warm-up: 10 x 50 - first 5 on 1:00, 2nd 5 on :50 - did drills on first 5 and swam free on last 5
6 x 200 - odds are free, evens are I.M. - free on 3:00, I.M. on 3:30.
8 x 50 IMO - alt. 50 kick with 50 swim on 1:00
This week, I'm not feeling very energetic. Got in lots of good workouts last week, but this week, I've been sluggish. I haven't even felt like running. Must be a biorhythm funk I'm in. Maybe it is good to back down this week.
Did the following workout today:
Warm-up: easy 400
10 x 50 sprint with each 50 followed by a 75 easy and one minute rest - on most held between 28 and 30. There were a couple of times that I probably came in around 31. Just felt pretty sluggish today and the warm water did not help things.
500 alternating 25 non-free, 25 free - did back
2 x 25 underwater (no fins) followed by easy 50 and 30 seconds rest
Not going to go to the meet on December 5 in Atlanta. A number of folks have reminded me that 100,000+ people will be descending upon Atlanta for the SEC Championship. Georgia Tech is right downtown where all these people will be headed. Think I'll stay home and continue my training. May look to do a meet in January where it is warm. I saw something about a meet in Orlando in mid-January, but have not heard anymore about it.
Warmed up with an 8:25 mile on the treadmill. After chatting with some folks for a bit, finally got started on my workout. Had to keep it short:
Bench press: bar x 5, 65 x 12, 75 x 10, 85 x 8
Lat pull-down: 120 x 12, 130 x 10, 140 x 8
Alt. hammer curls: 2 sets of 15 x 15
Triceps pull-downs: 2 sets of 40 x 15
Only got 5.5 hours of sleep last night, so kind of dead today. Had to ask my history teacher to repeat something he said. He knows I work hard, so took it with good humor and repeated what he had said.
Pool was a little warm (85 degrees), but got the workout in:
600 easy - mix of free and breast pull
Continuous set (did all free):
2 x 25 on :45 - sprint
2 x 50 on :45
2 x 100 on 1:30
2 x 200 on 2:45
2 x 25 on :30
2 x 50 on 1:30 sprint (held 28)
2 x 100 on 1:30
2 x 200 on 2:45
2 x 25 on :30
2 x 50 on :45
2 x 100 on 3:00 - (held 1:02, 1:03)
2 x 200 on 2:45
3 x (4 x 25 blind-man drills)
10 jumps - 15 sec. rest - 15 jumps - `15 sec. rest - 10 jumps
My computer went down Wednesday, so haven't been able to blog much. Right now, I'm using my husband's computer at work until I get a new computer, so I may be sporadic for the next week.
On Wednesday afternoon, I did weights as follows:
Bench press: bar x 5, 2 sets of 75 x 15
Lat pulldown: 90 x 5, 120 x 10, 130 x 8, 140 x 6
Triceps pulldown: 2 sets of 40 x 15
Alt. hammer curls: 2 sets of 15 x 15
Push-ups with bosu ball: 1 set of 15
Bicycles: 1 set of 100
Thursday morning, I woke up at 4:00 a.m. and could not go back to sleep. Decided to get up and go to the 5:15 spin class. Great class! Pretty tough intervals. The class lasted for 45 minutes. Followed the class up with a 1 mile run on treadmill at 8:32
Today, hit the pool and did the following workout:
Broken 400 I.M. - 10 seconds rest at each 25
8 x 200 choice on 3:30 - did dolphin kick with no fins on first 4 and did free on second 4.
6 x (35 underwater, 65 easy) with fins - 1 minute rest
10 x 25 on :30 - did mostly free (After doing #1 and #3 fly, I realized that I was dead from all the working out this week.)
Updated November 13th, 2009 at 09:00 PM by elise526
On Tuesday, jumped in for part of the kids' practice.
Warm-up: 300 swim, 300 pull, 300 kick
4 x 500 free on 1 minute rest (hard efforts)
10 x 50 pull on 1:00
8 x 75 free kick (no fins) on 1:30
5 x 50 heads-up free on 1:15 -all-out
3 x 100 dolphin kick (no fins) on 1:45
Dryland immediately following swim:
Wall-chairs 8 x 1:00 - 1 minute rest between each wall-chair and on last 4, keep one leg out - alternate legs every 15 seconds
Today, met with the Death Valley Club and ran 4 miles of the hill route at an 8:45 per mile pace.
Got to practice some with the kids today. Felt kind of bad that I got there late. They had a long warm-up of 1600 yards and I only got 100 in before starting on the first set.
Warm-up: easy 100
Four rounds of the following set:
300 free pull on 4:00
200 free negative split on 3:30
100 I.M. - ALL OUT (held within 4 to 7 seconds of masters best on I.M.)
6 x 100 kick with fins on 1:30 - hold 1:15 or better - did 3 dolphin on back, 3 free kick
6 x 150 free with fins on 1:55 - We were supposed to hold 1:40, 1:30, 1:20 for 1-3, and repeat for 4-6. This was a little tough for most of us to do. I was happy just to be making the set!
I really liked the first set. Seemed like a good combo of aerobic and anaerobic work.
Warmed up with a 7:49 mile on the treadmill (Started at 7 mph and worked my way up to 9 mph.)
Bench press: 2 sets of 75 x 15
Lat high row: 90 x 5, 2 sets of 120 x 15
Triceps pull-down: 2 sets of 40 x 15
Alt. hammer curls: 2 sets of 15 x 15
Military press: 2 sets of 40 x 15
Push ups: 1 set of 10 with bosu ball
1 set of 100 bicycle crunches
1 set of 10 back extensions
Updated November 8th, 2009 at 08:41 PM by elise526
Did a 10k recovery run at a 9:40 per mile pace. Beautiful day to do a run with the leaves starting to peak.
Swam an easy 1800 yards while team was practicing. Got to do some starts with the team. The coach noted that my reaction time was slow but my jump off the start and break-out were great. This is good to know. Hope to work a little bit on the reaction thing.
A big workout day for me! I know I will sleep well tonight!
Warm-up: 500 easy free, 300 kick
100, 200, 300, 400, 500 free - work streamline and stroke - 30 seconds rest
6 x 100 with fins - 35 underwater, 65 easy - 1 minute rest
10 x 50 - build on 30 seconds rest- did free/fly on odds and free/free on evens
500 stretch out swim
4 x 25 fly with fins AFAP on :45
4 x 25 back with fins AFAP on :45
Immediately went to the yoga workout after this workout. I was pretty tight in my hamstrings. Must be from the running.
Have had a change of heart about the swim meet on December 5. Schedule looks like I may be able to do it afterall. It sure won't be pretty, but I really need to get a meet in as it has already been 5 months since my last one. Don't want to wait until Auburn or else it would have been 8 months!
Don't know what I will swim yet, but definitely planning on the 50 fly. Thinking about 50 free, 50 back, 100 I.M., and 100 free.
Did the 4 mile leap frog run today. This type of run always just kills me. Fell behind the last mile as usual. One of my friends was a little concerned for me because he had seen a rather strange-acting guy the last mile. My friend would stop every block and look back to be sure I was o.k. I wondered why he was so worried about me, but he told me why when we were done. Just another reason why I think it is good for women to run in groups.
Updated November 4th, 2009 at 11:18 PM by elise526
Had a history test today in a class I'm taking to broaden my potential teaching areas. Don't know what took more out of me, running the 5k over the weekend or writing about Andrew Jackson, the Missouri Compromise of 1820, slavery, John C. Calhoun, nullification, the Nat Turner rebellion, abolitionist petitions, broadening of the electorate, the National Bank, and the Southern economy.
Anyway, got in a very light swim today. Pool was 85 and I was dead. Still, I guess a little something is better than nothing.
Warm-up: 9 x 50 drill on 15 seconds rest
10 x 100 on 1:45 - alternated 100 free, 100 back on first 5, and then did dolphin kick with board and no fins on last 5
Cool-down: 2 x 75 easy free
Updated November 3rd, 2009 at 10:23 PM by elise526
Enjoyed a 4.5 mile easy road run around lunch today. A beautiful fall day with lots of colors. Temp was in mid-sixties. It doesn't get much better than this. Really feel blessed I live in the country as I saw more horses on my road run than cars. Did the run in about 45:39 with average HR of 150.
Have been mulling over the run/swim balance idea the last couple of days. Things are looking iffy for the swim meet on the December 5 in Atlanta. Have lots going on early the next week that I have to prepare for, so don't know if I can spare 8 or 9 hours on Saturday (5 hours of driving and the meet itself). Also hate to confess that I'm not a big fan of SCM. Haven't done a SCM meet in 13 years for this reason.
The weather for the rest of the month is supposed to be pretty decent, so I may keep up the regular running for at least another month. Probably not a bad thing since my son keeps giving me his Halloween candy and Thanksgiving will soon be upon us.
So, until December, the plan is to swim 2 or 3 times a week, lift once, and run 3 or 4 times a week.
Late in the summer, I set a goal to run a time exactly between a time I did on a 5k last year and my over-30-years old PR on a 5k. Today I beat my goal by 8 seconds.
The weather was really iffy for running today and I had been more inclined not to do it. Last night I happened to wake up and look at the radar. It looked like there might be a lull in the heavy rain, making it not too bad to run. I also had signed up to be on the Y team, so I figured I should show unless the weather was bad.
Ending up running a 7:28 pace which I was very pleased about. Average HR was only 177 with max at 187. Based on HR numbers, guess I might have been able to push it a tiny bit harder, but glad I didn't so that I can enjoy the rest of the day.
Had to make myself take it easy going out as the sprinter in me likes to go out hard. Went out at a 7:15, so I did die a little, but not too bad, at least for me. Ended up getting 2nd overall female. The first female, a friend of mine who had done a long run this morning before showing up for the race, was a good bit ahead. She ended up finishing a minute and 31 seconds ahead of me.
Have to admit my ego is a little stoked that I passed the third place finisher at the one mile mark and the fourth place finisher right after the 2 mile mark. Usually I'm the one dying and getting passed, so this was kind of new for me. Also have to confess I passed a couple of people that I wanted to beat who beat me by at least a minute and a half at the local race two months ago.
The best thing is that I hit my goal on a course that was accurately measured. It is such a wonderful feeling to see hard work pay off. It is also great to know that I can do this in spite of the POTS diagnosis. I'd still like to get the time down, but I think this will be a long-term project. Perhaps best of all was that the Y team won the team competition.
I'm thinking of a way I can keep my running up while I focus on my swim sprints. I don't want to lose everything I've worked for, but know I need to cut back a little. Will be mulling this over for the next few days.
Updated October 31st, 2009 at 02:18 PM by elise526
It is really fun to swim with the kids. The team is very small since this is a rural area, but there is quite a bit of talent. I'm really lucky to swim in one of the faster lanes with a couple of very talented kids.
One of the kids, a young man who is a high school senior is simply unmatched on his turns. I can see him underwater as he comes off the wall and it reminds me to have a good turn. I probably see him because most of the time he is underwater. This is the way it should be, but pretty amazing he can sustain this even on longer swims. He swims only 8 months out of the year and 4 times a week. The other part of the year, he runs hurdles for his high school track team . In an individual race (NOT a relay split) on the 50 fly, he has recently done a 22. Each push off the wall is an explosion and his SDK is textbook. Sheer power - the guy has only 2% body fat. Anyway, every time I am second or third in line, I get to see perfect turn technique. Keeps me on my toes!
The young lady is a serious workhorse. Her forte is 200 fly and the 1650 free. Every time I swim with her, I'm reminded how much of a lazy sprinter I am. I've had to step it up a notch just so I don't get blown away. At the end of practice, we did 8 x 50 on :50 of fly/back, back/breast, back/free, and free/fly. I was just dying and had to do free on some of the swims. She would beat me doing fly and back when I was doing free. On free/fly, she would just leave me in the dust on fly. This is all good because I will try to work to keep up just to maintain my dignity.
Anyway, it is fun to to be in there swimming with them and encouraging them. Great kids with great attitudes.
Far below is the workout I did today. Note that this is what I did today and not all of what they did. I was late for warm-up and several times coach and I started chatting about some things. I kind of took it easy where I could as there is a chance I might run a 5k this weekend.
Speaking of running, after Saturday, I plan to go back to just running once (once in a blue moon, maybe twice) and at a very easy pace. This has been my plan since August. Kind of bummed I didn't get to race more, but at least I've gotten some halfway decent running in. Mixing intense run workouts and swim workouts has been challenging. I've gotten a stronger pull because I have not been able to rely on my kick as much. This is a good thing as I think in the past I've been guilty of being overly dependent on my kick. Lately, I've noticed that on fin and/or kick sets, I'm getting killed by the kids. Conversely, I've been getting much faster on the pull sets.
Anyway, before I ramble much more, here is what I did today:
Warm-up (late): 400 easy - mix of swim/kick
4 x 250 with fins: First 2 were 100 fly/75 back/50 breast/25 free, second 2 were 25 fly/50 back/75 breast/100 free - on 30 seconds rest
300 I.M. kick
200 I.M. pull with buoy
6 x 100 - odds were choice/evens were I.M. - on 20 seconds rest (assigned 10, but was chatting with coach)
200 easy swim
8 x 50 - 2 rounds of fly/back, free, back/free, free/fly on :50
30 minutes of turn work (I watched and for fun demonstrated the 1980s backstroke turn one time.)
Updated October 29th, 2009 at 11:32 PM by elise526
Weights this morning. Didn't have much time, so just got in a short workout.
Lat hi row: 100 x 10: 2 sets of 120 x 15
Bench press: bar x 10, 75 x 15, 85 x 10, 95 x 5
Alt. hammer curls: 2 sets of 15 x 10
Triceps pulldowns: 2 sets fo 40 x 15
Leg raises: 1 set of 20
Back extensions: 1 set of 20
While son was at swim practice, went upstairs at Y and did a HIIT workout on the treadmill:
2 miles warm-up at average of 9:45 pace
2 miles -alternated 1 minute hard, 2 minutes walk - on hard efforts did 8.5 mph, 9.0, 9.5, 10.0, 9.5, 9.0, 8.5