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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
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)
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".
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
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.
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
20 minute core/ab routine
Plyometrics (broad jump, lunges, one-legged jumps) for 30 minutes
3 X 15 for
Dumbbell overhead tricep extensions
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.
OK..so 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)!
OK...so 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.
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
250 Swim/250 Pull
10 X 100 IM @ 2:00
200 Warm down
3 X 10
Bicep curls (barbell close grip)
Bicep curls (dumbell
Updated December 8th, 2008 at 11:21 AM by alphadog
3 X 300s (100 9 Kicks/stroke, 100 6 K/S, 100 Swim) @ 5:00
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
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.
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?
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!)
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.
Getting caught up with the recent changes. I'll post my last couple of workouts over the weekend...