PM only SCY
6x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O. no FR
4x50 @ :40 D1-4
4x25 @ :30 V.S.
25 EZ (had to start with a 25 EZ to get to the other end of the pool because the power tower can only be set up on the deck and not on the bulkhead)
50 @ :50 dive MAX EFFORT to feet (was flying solo here so I had no way to get my time because the pace clock was at the other end of the pool)
25 @ :40 under H2O kick (kick fast because whatever time was left is all I had to put on power tower belt)
4x12.5 @ :40 FAST w/ power tower (medium weight)
50 push FAST try to equal or better goal 2nd 50 of 100 time (25.8, 31.9)
RD1: FR w/ 25 under H2O FL kick
RD2: BR w/ 25 under H2O pullouts
I had only 30 minutes for a quick swim today, so I tried out a sprint set I found. I had to modify the intervals because at the moment, a 50 @ :40, 25 @ :30 and 12.5 @ :30 was too much for me. I also did it twice through rather than the recommended 4 times. I will revisit this set later, and next time will spend more time warming up!
PM only SCY + Weights
600 swim (200 FR/100 BK/200 FR/100 BR)
4x125 pull w/ buoy +paddles + snorkel
8x50 @ :50 odd: k/dr, even: dr/sw
3x100 @ 1:10 AE
8x25 @ :25 FR kick w/ board
3x10 RDL (70, 80, 80)
3x10 back squat (95, 135, 135)
3x10 single leg curl (30, 70, 70)
3x10 single leg extension (50, 70, 90)
3x10 glute (70, 110, 110)
3x15 hip abductor (90)
3x15 hip adductor (90)
2x(3x10) "empty cans" (5, 8)
The event I am attending for this week had a reception last night and it was very odd attending a reception at a brewery and not having any alcoholic drink. I ended leaving a little early and managed to get to sleep before 9pm. I had another surprisingly good nights sleep. I woke with a little bit of a sore throat but put it down to my solid nights sleep.
4x75 on 1.05 swum 25 scull, 25 kick, 25 swim
12x25 swum as 4x drill,drill, swim on 30
300 pull no paddles
300 pull no paddles on 3.45
6x50 kick alternating 50fast, 50 easy on 50
300 paddles only on 3.45
4x75 swum build,fast,underwater on 1min
300 swim on 3.45
3x100 swum as 75 build,25 fast on 1.15
Total 3900 scy
I was feeling stiff and achy this morning. I hope I am not getting sick. This workout was a real mix of things and a lot of chopping and changing. I still enjoyed the workout but just wish I was feeling better.
It is hard not to instictively do flip turns, when you are so used to doing them. I only did one on accident. Today was a more energized workout that since I have been sick.
500 free broken 1,2,3,4,1,2,3,1,2,1
500 free kick w/zoomers
8x25@:45 fly scull drill w/snorkle & zoomers
8x25@:45 torque drill w/snorkle
8x25@:45 angle arm fly w/snorkle
200 1 arm fly w/zoomers
4x50@1:00 fly went 51, 53, 52, 53
500 free kick w/zoomers
500 free broken 1,2,3,4,1,2,3,1,2,1
Total 3000 yards
Swim/SCY/Solo @ Pitt
4 x 50 fly drills
4 x 25 burst + cruise @ 1:00
4 x (broken AFAP 50s + 150 EZ) @ 5:00
-- first 2 broken for :5, second 2 broken for :10
dolphin kick w/fins & board, 23
back w/fins, no push no SDK, 25
dolphin kick w/fins & board, 22
back w/fins, no push no SDK, 25
2 x (75 AFAP kick w/fins + 175 EZ), break :10 @ each 25
-- 1 dolphin, 1 flutter, 34s
6 x 25 w/chute & paddles
Well, finally, my cough and congestion are much better. I read last night that the average cough last 18 days, much longer than people believe. I'm on day 12 ... Still feeling a real lack of energy, but got a little speed work in by doing some broken efforts.
Does anyone know who you report errors in the event rankings to? I see someone is listed at a 1:02 for 100 breast in my age group, which definitely was for a 50. We geezers can be fast, but not that fast.
Decided to venture back into the IM training today...it was a bit scary, so I just started with 100s.
3 x 100 IM @ 1:40 (about 1:20s)
3 x 100 Free Pull @ 1:25 (1:07s)
10 x 50 Flutter Kick w/ board @ 1:00 (started :50s, descended to :43)
8 x 100 IM @ Desc. Intervals:
2 @ 1:40/2 @ 1:35/2 @ 1:30/2 @ 1:25
I held them all around 1:18s or so...my back and breast definitely are a bit rusty
8 x 75 Free Pull @ 1:00 (:53s)
I had a good nights sleep last night and headed to swim at Boston University with the BUMS team. We swam a lot more stroke(butterfly in particular) than I am used to but it was a great group. I shared a lane with Scott from Stanford and he and I swam together the whole way. I enjoyed the workout and the group.
6x50 catchup on 45
2x(100 fast on 1.20, 4x50 pace on 40, 50 easy on 1min)
4x150 swum as 100IM 50kick with 10 seconds rest
3x(200 fly,back, breast drill/swim by round on 2.45, 4x50 kick on 50, 300 IM on 4mins)
16x25 on 40 swum as 3x(fly, underwater, free no breath, easy)
My joints ached a little today but suspect it was the stroke work and yesterday's travel. I will be training with the BUMS all week.
Monday and Tuesday I ended up kicking since I was having problems with Vertigo. I hope this clears up soon. Kicking is not my strength or even a favorite thing to do.
I did try 20x25@:30 just to force myself not to do a flip turn which would just make things worse.
I am doing the exercise to get the crystals back to where they need to be but obviously flipturns can cause me problems. Nothing like pushing off the wall on a flipturn and everything is spinning.
How, been a while since I was able to get a workout in. We made a trip to southern Virginia last week during school vacation, stopping in Philly and DC for a day before getting to hang out with friends for a bit. I got some info from Chris S. about swimming in the Richmond area, but was not able to make it happen with family activities. Instead of enjoying the parking lot known as I-95, we took a more westerly route home and stopped in at Gettysburg before traversing PA and then shooting north back to VT.
President Obama says hello
I did sneak in 20 minutes on Thursday for a swim, but basically floated about after the long ride home on Wednesday. Had to work the weekend, but made it sunrise service at 6am, then to my sister-in-law's house for an egg hunt and Easter dinner, then went to celebrate the one year anniversary of the church plant for a resurrection service in the evening - a great night!
After work today I hopped in to the water:
200 Fr/200 Bk/200 IM drill
400 kick/drill by 50
5 x 50 FR on :45
1 x 50 ez
5 x 50 Bk on :50
1 x 50 ez
20 x 25 on :30 (2 Fr DPS, 1 IM order sprint, 1 FR DPS)
300 loosen and out
(Solo/Rec/2400 yds/45 min)
Ate too much on vacation and also Easter, so I feel like a stuffed pig (and look the same way). I am looking forward to picking up jogging again a couple of days per week after this weekend's meet in order to help drop some weight.
Speaking of the meet, we are now at 19 entries with early deadline to be postmarked by tomorrow. I am planning for ten more to come in before the weekend from some of the clubs in western Mass, and hopefully some from neighboring Adirondack's. Don't think well hit the almost 40 from last year, but should get over 30. The biggest headache right now is that two of three officials have dropped out, so we are looking for a second one with me probably filling as well as an extra set of eyes. I am confident the pool will be full and ready for a fun meet by Saturday.
I had a great nights sleep last night and woke about 10mins before the alarm went off. I headed to the pool hoping the pool was still setup for long course which it was. I was heading to Boston for the week after practice so hoped to get a good long aerobic workout in today which Tom delivered.
400 free with snorkel
10x300 pull on 4mins
8x100 kick on 2mins swum as repeat as needed 20seconds fast, 10seconds easy
100 double arm back easy
i felt very stiff today and the feeling never really went away. On the 300s I was holding 1.10 pace throughout. The 100s kick were tiring and I was holding 1.45s. It's surprising how the fast/slow hurt more than a consistent pace kicking at the same time on Saturday. I don't know why but these hurt.
I am training with the BUMS team while I am in Boston this week. I spoke to one of the coaches last week and she seemed very nice and I am sure the team will be like other masters teams I have trained with recently and very friendly. I have a busy work schedule all week with tomorrow in particular pretty rough. I have a small window between the end of practice and my first meeting so fingers crossed traffic behaves itself. Today was the Boston Marathon so Boston is very busy as I walked around town today. Fingers crossed as the week goes by traffic will return to Boston norms. Luckily most of my meetings are downtown so not much driving is required other than tomorrow.
It was semi-crowded in the pool today, 3 lap lanes available, and we ended up with 3 swimming in each lane. The normal 4th lap lane against the wall was occupied by a handicapped person who needed it because of the chairlift that is attached to that side of the pool. I still got in a good amount of swimming, getting a lane with 2 others who know how to circle swim, just not as fast as me.
500 Flutter Kick w/ board
500 Free Pull w/ Catalyst paddles
6 x 50 Flutter Kick fast w/ board @ 1:00 (:45s)
4 x 50 Fly 1-arm drill @ 1:00, just going through the motions to test my shoulder
8 x 50 Fly (80% effort) @ about 1:00-1:30 interval. Was just resting enough to be ready to go again. The last one I went hard on and did a :30.
Last night I sent in my entries for the Apple Capital USAS Meet from May 30-June 1. It's the first LCM meet of the season here in the Inland Empire, and only 2 miles away. One other masters swimmer that I know of from Bellevue is swimming as well, but only because his daughters are coming over. We tend to get a few adults swimming in this meet, most of them being coaches from the Seattle teams.
I'm doing the 400 Free/400 IM on Friday, 100 Free, 50 Fly, 200 Fly on Saturday, and the 200 Free, 100 Fly, 200 IM on Sunday. Not quite as "gung-ho" as I usually do, but I don't really need to kill myself...this is my "Michael Phelps comeback meet".
Swim/SCY/Solo @ Pitt
100 fly drills
6 x 25 burst + cruise
8 x (25 AFAP + 75 EZ) @ 3:00
-- 6 dolphin kick w/board & fins, 2 backstroke
10 x 50 w/paddles @ 1:00
odds = DPS free
evens = DPS back
Still under the weather with this never ending malaise. Exercise really makes the hacking worse. At least I got in a few AFAP efforts today. I still have very little energy. If I'm not significantly better in a couple days, I'm going to start worrying about my fitness for the Buffalo meet.
I'm still pretty under the weather, but managed a couple baby workouts.
Saturday: Swim/SCY @ Pitt
-- did a couple sets with one of my swimmers
8 x 50 w/fins, 25 shooter + 25 EZ @ 1:15
30 x 25 @ 100 pace @ :40
-- Josh did free, I did back w/fins
-- I did 4 @ 100 pace + 2 EZ. No way could I do them all.
4 x 50 DPS free
Starting over yet again ... Had to rest a lot between exercises
RC/scap ex, 15 min
explosive leg press, 175 x 3 x 15
HS hi row, 140 x 4 x 6
tricep press, 70 x 3 x 12
gobet let squat, 60 x 3 x 8
good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
kneeling ab crunches, 100 x 1 x 20, 110 x 2 x 20
russian twist w/plate on incline bench, 25 x 2 x 20
Well the good thing about being out for 10 days is that my shoulder feels fine. Silver lining.
I had a more restful nights sleep than any other night this week and woke excited about a recovery workout today. When I arrived at the pool it was setup for LCM and our workout today had far less intensity but a few of us commented after the workout that it did not feel like a recovery workout. As I write this I realise the intensity was indeed much lower and the yardage was lower too, so I guess it was a recovery workout but I still found it tough.
800 reverse IM twitch
6x100 kick on 2mins
10x50 free on 40
3x(2x100 IM on 1.45, 2x50 drill/swim on 1min)
1x100 afap on 3mins
50 double arm backstroke
i was holding 1.40s on the kick set, 35s on the pace 50s on 40, 1.20's on the IM, 38's on the drill/swim 50s. On the afap 100 free I went 1.01 on the 100 and 29 on the 50. Both of these were from a push. Both were also done to my feet with Tom telling me the time.
After swimming we did weights and I focused on chest and back today and gave my legs a rest. We did the normal 3 rounds, with 10,8,6 reps per exercise by round at 80%,max, fail by round. I did
3x(bench press, inclined bench, miltiary press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside, free weight arm extension(working tri and bicep), lower back extension)
I dont know what the name of the exercise was with the free weight. You grab a dumbell, put one arm and one knee on a bench and pull up from floor to the chest.
We finished with 10mins on the vasa trainer where I sweat profusely.
A good workout today but I was beat when I was done.
I was still too sick to swim yesterday. The crud still has a firm hold on my chest. I've read that asthma and allergies make you more susceptible to serious colds. This seems very true in my case. I rarely get an annoying cold; I always get a serious debilitating one. So I've missed an entire week of workouts, and I'm not at all near 100%. Such a frustrating year. Just when I was making some forward progress, I get nailed. I've also only gotten in one weights session in the last month with resting for meets and this gunk. I can tell I've lost a few pounds and some muscle mass. This summer, even though I won't be as focused on swimming or competing, I'm going to try to be very consistent about strength training. I'm hoping I can get some decent training in in the next 5 1/2 weeks before the Buffalo meet on June 7.
Today, I just did 2000 EZ. I felt terrible in the water and weak as a kitten.
I had a good night’s sleep but woke feeling very tired and sore as I have done all week. This morning’s workout was incredibly tough and I probably should not write this because my mother reads my blog and she will worry, sorry Mum. Towards the end of the main set I felt very disoriented and dizzy. I did not black out but I am pretty sure I was quite close. I think my heart rate must have been high and I am guessing my blood pressure was low(it’s the only thing I can put this feeling down to) and my vision started to narrow almost like I was in a closing tunnel. I managed to get through the set by shaking my head and taking deep breaths and ended up having a great workout. I have had this feeling before and it is a scary feeling. Aftre my Coopers Clinic visit a month ago I am certain I am ok and just pushed too hard. I really am ok, I think I just pushed myself to my physical limit and perhaps a little beyond….nothing new there right?
6x50 catchup on 45
4x with fins (2x50 kick fast on 45, 100 AFAP on 1.30, 2x75 fly drill on 1.15)
400 free easy
12x100 free on 2mins best average
8x25 on 40 easy
On the set with fins I held 29s on 50s kick and then went 53,52,51,50 by round on the 100s free and then went 55s on the fly drill. I used the fly drill as active recovery. I was feeling very stiff after the warmup but loosened up after this set and actually felt tired after these fast kick and free swims.
When Tom gave us the 400 easy after the set with fins I knew we were in for a really hard second set. I was not expecting a long best average set. I had a great set but hurt after round 3 and it just got worse as the set went on and I did not let up at all. I held 56s on all of the 100s, except #7 and #11 where I went 57 and 58. By #9 I started feeling tunnel vision and had to start shaking my head and moving after the swim to clear my head before the next 100. I was more than happy with a 56 average on this set. This was slightly slower than the last best average set of 100s we did but we did 4 more this time so will definately take this one. I started 15 seconds after everyone else and tried using them as a target to catch. This was a huge motivator on every 100 and Bill and Nikki both commented afterwards how they swam good sets by trying to not let me catch them. This was a win win. Several swimmers also mentioned feeling like they were going to be sick and hanging in the gutter during the set. This was really tough, and perhaps the hardest set of 100s I have done. I had nothing left. Even now, several hours later I am feeling this workout.
Tom promised tomorrow be a recovery but he has been known to throw in a surprise set after a day like today so watch this space.
Had a visitor today in my lane, Jen Bew. She was then followed by 2 beginner tri swimmers. Tri as they may We were lapping them regularly. We will have to teach them that if we are coming in to the wall wait for us to pass you there, otherwise we'll just embarass you by passing you in a matter of 5 strokes.
This was another easy day for me, hopefully next week I can crank it back up to normal.
500 free kick w/zoomers
15x100@1:45 free w/strapless paddles & bouy
100 kick w/zoomers
200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers wanted to scare these two guys a little
200 kick w/zoomers
Total 3000 meters
Monday afternoon I was with my kids at their soccer games, and I decided to help out my son's team warmup for the game. Nothing serious, just sit in the goal and block shots, etc. 8 year olds, how bad can it be? Well, Lesson #1, don't play soccer with open toed sandals... I had a kid come in close, he made his shot and the followthru of his kick caught my big toe on my right foot, and completely ripped off the toenail. Nothing left at all. Just a little ouchy, but I'll live. I took a few days out from the pool, as well as just R&R at home (still went to work) till this morning.
I felt like a fish out of water this morning in the pool. My cardio is pretty much gone, and my stroke felt like garbage. My toe hurt a bit as my feet would kick in the water, occasionally striking each other as they passed.
2 x 200 Free warmup
I had to pause at the 200 to stretchout my right shoulder. Something just isn't right in there...gotta be getting old I guess.
My "kick my own butt into shape" set:
2 x 400 Free Pull @ 5:00 (4:42s)
2 x 300 Free Pull @ 3:45 (3:31s)
2 x 200 Free Pull @ 2:30 (2:22s)
1 x 100 Free Pull @ 1:15 (1:11s)
Finished off with a 200 EZ. My body was sore enough, and my cardio got a good kickstart back into action. Have to try again soon.
It felt good knowing that I could maintain Stewart's intervals and times on the 400s pull that he did earlier in the week. Yeah, it doesn't matter that mine was SCY vs. his LCM set.
I've also decided to register for the 2nd half of the season with USA-S to compete in the LCM meets. We have 3 available here in Wenatchee this summer. Apple Capital May 30-June 1st, Starlight Invite in early July, and the LSC Champs meet in late July. I can get my money's worth that way, but I have to get into shape to swim with the kids in meets. Can't fake that!!
The past two days I have been walking around like an old man and I mean a really old man, as a result of lifting and focusing intensly on legs on monday night. Last night my legs still hurt pretty bad but in my insane mind decided to work on my legs yet again. I added a few back exercises just because I could not do legs only as a result of being in so much pain. Lets just say I had tears in my eyes on the first round of exercises. In particular the leg press exercises felt like someone had pushed hot pokers into my thighs and I literally had tears coming down my cheeks. I powered through the first round and this helped to loosen me up and by the 3rd round actually lifted the same amount of weight I did on monday with only moderate discomfort. We did the normal 3 rounds of 10,8,6 reps at 80%, max and fail per round.
3x(left leg extension, right leg extension, left leg curl, right leg curl, leg press, lunges, lower back extension, lat pull down with hands inside, lat pull down with hands outside)
I did 10 minutes of vasa trainer to finish the workout.
This morning I woke up expecting to face plant as I got out of bed and despite still being in a lot of discomfort felt better relative to how I felt yesterday morning. I headed to the pool normal time and had a long warmup followed by a good pace set and by the end felt really good. My legs still hurt but not nearly as badly as I thought they would. Its my hope that by Saturday I am pain free. Watch this space!!
4x(200 free on 2.40, 3x50 back on 40, 4x50 kick on 50)
15x100 on 1.30 holding 1min
I found the warmup quite tiring today and was hurting pretty bad on round 1. In particular pushing off on turns sucked. I descended by round(not intentionally but I suspect I was loosening up). On the main set I held 59s and 1mins throughout with the exception of the last round where I went 56. I got done before my training partner Bill got done since he was going on a slower send off, so used his last 5 as a longer warm down. It was fun to see him picking up his times with a rabbit(me) slightly ahead of him. I asked him after the 1st one if he was ok with me swimming alongside, because I know it can annoy some people when they are tired to have me next to them. He thanked me profusely for pushing him, so I swam next to him until the last one where I let him have 5 seconds lead and then pulled him back throughout the 100. He went 1.07 on the last one and he was super excited since his hold time was 1.12. His last 500 he was holding 1.10s so his combined add up time was well under 6 mins. I enjoyed this also and used it as a way to get a nice long higher than usual warm down.
Was up for 3 hours working on hospital issues yet I did still manage to make it to swim practice and work this morning. Today I mastered the art of sleep swimming!
Yes you can swim with your eyes shut and sense when the light gets brighter so that you can open your eyes to do a flip turn here and there. The water was also so cold today that I decided to get out a little early.
500 free kick w/zoomers
5x100@1:45 as 50 free/50 back w/paddles
500 breast kick w/br fins
5x100 drills w/snorkle mixed it up some
Total 2500 yards