View RSS Feed

Mike's Rocky Mountain Blog

  1. Tuesday, February 17,2009

    by , February 18th, 2009 at 10:35 PM (Mike's Rocky Mountain Blog)
    Got in for a lunchtime swim at the local high school:

    5 X 100 BR @ 2:00 (Kick/Stroke Count/Breakout/Build)
    5 X 100 FL W/Zoomers @ 2:00 (Left, Right, Breakout, Build)

    10 X 50s @ 3:00
    1-5 Easy Free/Sprint BR
    6-10 Easy Free/Sprint FL
  2. Finally

    by , February 16th, 2009 at 10:42 PM (Mike's Rocky Mountain Blog)
    Went the EPIC pool this evening. It felt good to swim in a wide lane in cool water.

    20 X 75s
    1-5 BR @ 2:00 (25 kick/25 stroke count/25 build)
    6-10 FL @ 1:30 w/Zoomers (25 Left/25 Right/25 Swim build)
    11-15 BR @ 1:30 (25 kick/25 stroke count/25 AFAP)
    16-20 FL @ 1:30 (25 Lft/25 Rt/25 AFAP)
    100 cool down.

    1600 Yards (750 BR/750 FL/100 Easy)
  3. Sunday, February 15th "Workout"

    by , February 16th, 2009 at 12:11 AM (Mike's Rocky Mountain Blog)
    See previous entry for explanation.

    200 BR Swim - Long and strong/avoid oblivious people in lane.
    200 BR Kick - focus on avoiding flying kickboards, balls, and pool toys.
    4 X 50 BR Swim - stop after each rep and commiserate with hapless lanemate about the complete lack of consideration that people show when bringing their 8 kids to play in the lap lanes during "adult lap swim".

    Warm down:
    Took a bunch of deep breaths and cashed in. Spent about 30 minutes in the hot tub, took a shower and walked out of the place with a smile on my face.

    Total Yardage: 600
    Bottoming out on a bad week: Priceless
  4. Sometimes you just have to laugh!

    by , February 16th, 2009 at 12:00 AM (Mike's Rocky Mountain Blog)
    If you've been reading my blog lately, you'll know that I've been a little down lately. Well, the bad news is that it got worse today. The good news is that I believe I may have bottomed out this morning.

    So I went to early church service and planned to go directly to one of the nicer pools to get a good sprint workout in (ah! wide lanes, cool water)...they were closed. Oh well, Mulberry Pool is just down the road and, although the showers aren't as nice, it has a hot tub...oops...not open until noon. OK, I'll just go to the health club and see if I can still make "adult lap swim". Yippee, I made it...still over an hour until the dreaded "Open" swim with kids jumping in your lane and throwing balls" into the lap lanes. I get dressed in the locker room, excited to get my workout in, albeit in a narrow laned, warm pool. Oh look, the "Open" swimmers decided to show up early.

    I put in about 600 yards maneuvering around kickboards, pool toys, and oblivious parents before cashing in. I thought about stopping to lecture about the definition of "adult lap swim" but, given my recent mood, thought better of it. I did mention to the staff on the way out that I shouldn't have to enforce their rules and should be able to get my workout at the gym for what I pay for a family membership.

    What do I have to do to get a workout?

    I'll try again at the masters workout in the morning.

  5. February 14, 2009 (Holiday Boycott Workout)

    by , February 15th, 2009 at 12:59 AM (Mike's Rocky Mountain Blog)
    This is a tough one to log. I spent 3 hours at the gym this morning because I just could not get going. Here's what I did


    200 BR (Long & Strong/Count Strokes)
    200 BR Kick (no kickboard/stretch/count kicks - 25 yds in 5 kicks w/no pulldown)

    2 X (5 X 50) BR @ 1:00 Desc
    1-2 - emphasize glide
    3-5 - hold under :40

    **All fly with Zoomers**
    200 FL (25 Left/25 Right/25 Breakout + 3 strokes/25 Swim) X 2
    200 FL Kick w/kickboard

    2 X (5 X 50) FL @ 1:00
    1-2 (25 Left/25 Right)
    3-5 Swim hold under 35

    Dry Land:

    20 minute core/ab routine
    Plyometrics (broad jump, lunges, one-legged jumps) for 30 minutes

    3 X 15 for
    Leg Extensions
    Tricep Extensions
    Dumbbell overhead tricep extensions
    Dumbbell curls

    This should have taken 2 hours, but I stretched it out to 3. I was extremely sluggish and out of sorts.

    Maybe tomorrow will be better.
  6. Valentine's Day...."I blow my nose at you" (A personal blog)

    by , February 15th, 2009 at 12:44 AM (Mike's Rocky Mountain Blog) I've always had it out for this holiday. It's completely made-up and a ruse to extort money from poor bast&!rds who already have too many obligations as it is. So I'm supposed to purchase a card and/or flowers and/or candy for my mother, aunt, ex-mother in-law (don't ask), daughter, fiance, son (he's nine), ex-future step kids (explained below), etc., etc. Seriously, the price of flowers in the week leading up to this "holiday" quadruples...and you thought you were only getting screwed at the pump (oh yeah, we're not getting screwed at the pump anymore but our children just went a trillion dollars more in debt).What the heck, I can spend $300 on candy that's going to make everyone fat, flowers that will die, and sentiments written by someone else!..but I digress.


    And I haven't even told you about the special wonder that heightens the "specialness" of this V-Day. My fiance (with whom I live) and I decided to split last weekend. (Thus, the ex-future step kids. Yes, its a mess) I'm devastated but determined to channel all energy (positive/negative) into my swimming. In the meantime I'm finding myself strangely compelled to look for a Hallmark card that fits this occasion (they seem a little short on stock for the "You're a Wonderful Person...NOW GET OUT!" cards) I think all the emotional stress of my personal struggles settled squarely upon me this morning (see workout blog).

    Since I'm going back to single (and bachelor) fatherhood, I'll need to be very opportunistic about working out. I haven't figured out how to squeeze in workouts on the days I have the kids. I'm going to have to find a lunchtime swim somewhere.

    Sorry, I digressed again. I suppose the point (and the reason for the French Knight (pronounced k-ni-git) reference, is that if they insist on holding their little holiday a mere seven days after I break up with someone, I reserve the right to poo-poo and boycott it.

    Merry Valentines Day (or whatever)!
  7. One more try!!

    by , February 13th, 2009 at 12:23 PM (Mike's Rocky Mountain Blog) I've started and stopped this blog a couple of times. Luckily, I'm more disciplined about my training than I am about logging it. Since the Boulder Pentathlon (Jan 24th), I have decided that I will focus strictly on Breaststroke and Butterfly events for the remainder of the season. I don't recall the details of the workouts since that meet on January 24th, but I can summarize.

    My thinking is that, although I'm swimming respectable fly and breast times, I haven't really trained specifically for those events. Since the 24th, I have eliminated almost all easy freestyle and all backstroke from my workouts. My workout yardage has sunk to 1800-2500 yards, but the intensity is way up. I'm doing slightly more breaststroke most days but I am starting to work in some longer butterfly sets and swims. I typically do at least 400 yards of kicking for each stroke. I have also been very liberal in my use of Zoomers for at least part of my fly sets and kicking. I am emphasizing SDK (for fly) and pulldown (for breast) and breakouts throughout the workout. This is putting me into oxygen debt pretty quickly and for most of the workout.

    I have been consistently lifting 3 days per week. I'm focusing on a cycle that includes roughly one week each for light, medium, and heavy lifting with an emphasis on measuring strength and endurance gains through each cycle. I have added more core stabilization exercises to my ab routine.

    If the fly/breast workouts don't kill me, I plan to add some plyometric stuff to my dry land. I can do this at home, but haven't found the energy lately.

    Does anyone have any experience with this kind of a program? I'm finding that the entire workout is pretty much hypoxic. I feel like I have made pretty significant strength gains in my shoulders and legs particularly. I'm really hopeful that this will translate into significant time drops at the next meet on Feb 28th.

    I welcome any comments or thoughts.

  8. December 8, 2008

    by , December 8th, 2008 at 11:18 AM (Mike's Rocky Mountain Blog)

    600 Free

    3 X (1 X 125 FR @ 1:50/1 X 75 Drill @ 1:10)
    Drop 125 interval by .05 on each swim

    3 X (200 FR @ 2:30/50 Drill @ :55)
    3 X (150 Kick w/fins @ 2:00/50 Drill @ :55)
    3 X 100 BR @ 1:30/50 Drill @ :55)

    5 X 50 FR Ascending @ :55

    Total: 3300
  9. December 7, 2008

    by , December 8th, 2008 at 11:05 AM (Mike's Rocky Mountain Blog)
    250 Swim/250 Pull

    10 X 100 IM @ 2:00
    Held 1:17-1:20

    200 Warm down

    Total: 1700


    3 X 10
    Leg press
    Leg extensions
    Leg curls
    Leg adductors
    Leg abductors
    Cable flys
    Lateral raises
    Pull ups
    Bicep curls (barbell close grip)
    Bicep curls (dumbell
    Tricep extensions

    Updated December 8th, 2008 at 11:21 AM by alphadog

  10. December 5, 2008

    by , December 5th, 2008 at 11:22 AM (Mike's Rocky Mountain Blog)
    600 Warmup

    3 X 300s (100 9 Kicks/stroke, 100 6 K/S, 100 Swim) @ 5:00

    Main Set:

    3 X 100 BR @ 1:50
    600 Swim @ 9:00
    3 X 100 BR @ 1:40
    600 Swim @ 9:00
    3 X 100 BR @ 1:35 (1:25, 1:28, 1:25)

    2 X 25 BR Sprint @ 2:00 between


    200 Warm down

    Total 3850
  11. December 3, 2008

    by , December 3rd, 2008 at 11:21 AM (Mike's Rocky Mountain Blog)
    Swam with Fort Collins Area Swim Team (FAST) Masters group. This is a growing program that looks like it has great potential. I'm going to give this program a try through December

    Warm up
    300 Swim
    200 Kick (BR)
    200 Pull

    Main Set
    100 FR @ 1:30
    200 BR @ 3:30
    300 FR @ 4:30
    400 BR @ 6:30
    300 FR @ 4:00
    200 BR @ 3:30
    100 FR @ 1:30

    6 X 150 @ 2:30 w/fins
    Odd (FR) ~ 50 Swim/50 Kick/50 Swim
    Even (FL) ~ 50 Kick/50 Swim/50 Kick

    Warm down
    100 easy

    Total Yards: 3200

    I felt pretty good about the 400 br, but I was in survival mode after about 200 yards. The fly swim portion of the final set was interesting. I did a lot of things I haven't done before...I think working out with this group will be good for me.
  12. Swim Clinic - Sat Nov 29

    by , December 2nd, 2008 at 01:03 PM (Mike's Rocky Mountain Blog)
    Went to swim clinic where there were 3 coaches and about 20 swimmers. I got some good confirmation of some of the things I'm doing and a few pointers. We did about 3000 yards of warmup and drills.

    Then we did this set:

    6 X 50s @ :55
    5 X 50s @ :50
    4 X 50s @ :45
    3 X 50s @ :40
    2 X 50s @ :35


    5 X 50s @ :50
    4 X 50s @ :45
    3 X 50s @ :40
    2 X 50s @ :35

    This really hurt after my recent time off. I'll be getting back in the water this week with the team that held the clinic.
  13. November 26, 2008

    by , December 1st, 2008 at 10:08 AM (Mike's Rocky Mountain Blog)
    Back in the water:

    1000 FR Easy
    1000 FR Pull
    10 X 50s BR @ 1:00
    500 Warm down
  14. November 20-23 - Sick time

    by , November 23rd, 2008 at 10:43 AM (Mike's Rocky Mountain Blog)
    Can you say FRUSTRATING!!!

    I started feeling a little weird on Friday, so I didn't swim in the evening as planned. Yesterday, I slept all day and felt like crap. I'm feeling better today, but I think it is mostly due to being pumped up on ibuprofen, vit c, mucinex, & Zyrtec. I get this crud at least once at this time of year. The predominant symptom is extreme fatigue. I just want to sleep. This really sucks because it is the weekend that my kids are with their mom and I had planned some longer workouts and lifting. I'm trying to be philosophical about this, but it has happened twice in the last two months (last time it was back spasms). Just when I'm about to amp up my workouts, my body decides it needs time off. Am I doing something wrong?
  15. November 19, 2008

    by , November 19th, 2008 at 06:27 PM (Mike's Rocky Mountain Blog)
    I stole this one from USMS magazine:

    300 FR Swim
    300 IM Drill
    200 Kick (BR/SDK)
    200 Pull FR

    8 X 50s IM order by 2s @ 50

    500 Swim w/6 SDKs off each wall (ouch!)
    100 Easy

    8 X
    50 FR w/6 SDKs off each wall @ :45
    25 FAST (1-4 Fly/5-8 BR) @ :30
    25 Easy FR @ 1:00

    200 Warm down

    I made the SDKs on the 500, but swam VERY slowly in between. Fly sprints were in the 13-14 range. Breast sprints were in the 16-17.
  16. November 17, 2008

    by , November 17th, 2008 at 12:00 PM (Mike's Rocky Mountain Blog)
    Swam at EPIC (SCM)

    500 FR/400 IM/300 Pull FR&BR/200 Kick (SDK/BR) 100 FR easy

    5 X 100s BR @ 2:00 (Avg. 1:27)
    200 Easy
    5 X 50s FR @ 2:00 (Avg: :30)

    200 Easy
  17. November 15, 2008

    by , November 16th, 2008 at 10:34 AM (Mike's Rocky Mountain Blog)
    Swam at Miramont Club
    Water was warm

    500 FR/500 FR pull

    10 X 100 FR@ 1:30 (held 1:18 Avg)
    10 X 50@ 1:30 BR Descending by 5s
    1. 42
    2. 40
    3. 38
    4. 36
    5. 36
    6. 40
    7. 41 (oops!)
    8. 39
    9. 36
    10. 34

    300 Warm down
  18. November 14, 2008

    by , November 14th, 2008 at 10:49 AM (Mike's Rocky Mountain Blog)
    A.M. Core Performance workout (I posted a thread asking if anyone had experience with this.)
  19. November 13, 2008

    by , November 13th, 2008 at 01:22 PM (Mike's Rocky Mountain Blog)
    Swam at EPIC
    Focused on being long/strong
    Alternated breathing L/R by length for stroke symmetry on long swims

    1000 FR
    1000 FR Pull
    6 X 75@ :15 Sec Rest (50 BR/25 FR)
    6 X 75@ : 15 Sec Rest (25 SDK/25 FL/25 FR)

    100 Warm down

    Total 3000 Yards.

    Updated November 14th, 2008 at 10:51 AM by alphadog

  20. Back in the water

    by , November 12th, 2008 at 10:23 AM (Mike's Rocky Mountain Blog)
    Workout at EPIC (SCM)

    400 Free
    400 Fly Drill
    400 BR

    5 X 100 @ 1:30 (Held 1:12)

    300 Easy/Long Freestyle

    20 X 25s @ :45 (3 Moderate/1 AFAP)
    1-4 FR
    5-8 FL
    9-12 BR
    13-16 FR
    17-20 BR

    500 Easy warm down

    I was amazed at how good I felt in the water despite taking 10 days off. Free sprints were in the 12+ range. Fly sprint was 13+.

    Updated November 17th, 2008 at 12:01 PM by alphadog

Page 1 of 2 12 LastLast