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
I was again VERY sore this mnorning. Why is it that the second day after weights hurts more than the first. In fact this morning I was so sore I almost locked up getting out of bed. Luckily I did not face plant on the floor or anything like that.
I got to the pool early this morning and used the time to get in a start swimming early with the thought that I would loosen up; it never actually happened and I just hurt for longer than normal. It was a funny workout because I swam longer than normal but did about the normal yardage for a wednesday workout.
400 free with snorkel
8x50 catchup on 45
8x200 back on 2.40 swum as 75 stroke, 25 drill, 75 stroke, 25 drill
3x(75 kick on 1.20, 50 swim on 35, 25 underwater on 40, 25 underwater on 40, 50 swim on 35, 75 kick on 1.20) - Tom said to do 6 rounds as 75,50,25, but that meant kicking without a kick board so I switched it slightly
4x300 swim on 3.30 holding 1.05 pace with snorkel
16x25 on 40 holding 200 pace with a turn
I was holding 1min pace on the kick 75s, 30s on the free 50s and taking one breath on the underwaters and going 21-22s. On the 300s I held 1.05 pace but it felt terrible and I was struggling with push offs due to my leg pain on my turns. The 25s I was holding 13-14s.
I plan on inflicting more pain tonight by working my legs again. As they say, what does not kill you makes you stronger. With under 4 months til worlds I need to pick up my game and work my legs.
I found out this morning that even more of our team will be heading to worlds in Montreal. We will have a group of 8 plus family currently going and its my hope we may get a couple more.
my right eye is swollen and goopy from my allergies. Ran out of Mucinex so I had to wait on my daughter to get home late last night. Starting to get everything back under control, but this will take about a week to get over.
This is why I am starting to rethink ever doing a spring time meet out of my area. Just can't afford the allergies that comes with it and I hate having to take meds. Mucinex DM, Visine, Garlic and Cranberry. What a great combination.
Even with all that my swimming today was great but I had to hurry in to change before the mob got in so I wouldn't have to answer questions about why my eye was now almost swollen shut. It is better now.
500 free drill w/fins & snorkle
10x100@1:45 free w/paddles & bouy holding 1:24's rather fast for today I thought
200 free EZ
Total 2500 yards
PM only SCY + Weights
400 swim w/ fins + snorkel
8x50 @ 1:00 odd: k/dr, even: dr/sw
8x25 @ :40 under H2O kick w/ fins
4x400 @ 5:00 AE FR pull w/ buoy + paddles + snorkel
4x100 @ 1:15 D1-4
4x100 @ 1:10 AE MAKE
3x200 @ :10 rest
#1 - FR kick w/ board + fins
#2 - FL kick w/ board + fins
#3 - FR swim EZ
3x10 DB shoulder press (20, 30, 30)
3x10 DB single-arm bicep curls (20, 30, 30)
3x10 DB triceps extension (30, 40, 40)
3x10 DB single-arm row (30, 40, 40)
3x10 DB bench press (25, 35, 40)
2x 3x10 "empty cans" (5, 8)
3x15 hip abductor (90)
3x15 hip adductor (90)
So I was playing in a soccer tournament all weekend. Yesterday I could barely get out of bed. 5 games in 30 hours totally drained me. I switched my weights up and did arms today because my legs are still incredibly sore.
AM only SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
12x50 @ 1:00 odd: k/dr, even: dr/sw
3x400 broken I.M.
4x25 @ :05 rest FL
100 @ :15 rest BK
2x50 @ :10 rest BR
100 @ :30 rest FR
2x50 @ :10 rest FL
4x25 @ :05 rest BK
100 @ :15 rest BR
4x25 @ :05 rest FR
straight 400 I.M.
I lifted hard last night and my legs were like jello when I woke this morning. The feeling did not improve during my practice and I was very tired pysically today. I am hopeful that the feeling is just a reaction to focusing on my legs more than usual. I am determined to build strength in my legs and know that this will help in the long run, but oh how sore I am right now.
4x(3x100 free with snorkel on 1.30, 2x50 on 1min fast, 2x25 kick fast on 30)
6x300 free on 3.30 descend 1-3, 4-6
12x25 on 40 at 200 pace
This practice went pretty quickly but I just felt sluggish the whole way through. I was struggling on the 50s during warm up to get any speed, but by the end still felt stiff and sore but had improved. On the 50s in the warm up I was going 29s and 30s, and on the kick was holding 18s. On the 300s I went 3.15, 3.10, 3.06, 3.16, 3.11, 3.05. Unlike when I normally swim 300's I had to fight the whole set to keep this pace, I had no easy speed at all today. On the fast 25s I was holding 13s to my feet.
I am lifting again tomorrow night and will work my legs again no matter how badly I still hurt, but I really hope I am feeling better by then.
First day of Nationals was fantastic a great 1650 and 1000 which I negative split the 1000. The rest of the races were all just a little bit faster than my best for the season which I am thankful for considering something was in bloom in Sarasota that I could not tollerate. Each day my allergies got progressively worse. Thankfully I made it thru.
Yesterday I did an easy swim with no flip turns. Every time my head went under water it felt like it would explode.
Today (Tuesday) I was feeling better in the pool. Still trying to get rid of all the mucus and congestion. So this was an easy one or was it?
500 free kick w/zoomers
10x100@1:45 free w/paddles & bouy holding 1:26's
500 free kick w/zoomers
300 free w/snorkle
200 breast kick
Total 3000 yards
I had a decent nights sleep but woke two hours before my alarm was supposed to go off and struggled going back to sleep. I got up and headed to the pool a little early but half way to the pool realized I had given my key up last week because I was out of town and as a result I had to sit outside the pool until the life guard arrived.
The pool was setup for long course again today and I had another good workout today. I generally felt pretty strong in the water. I have enjoyed swimming long course and I am feeling somewhat adjusted already.
400 free with snorkel
6x50 catchup on 50
12x200 pull on 2.40
10x50 with fins on 1 min swum 25 streamline kick on back and 25 sprint free
10x50 free on 1.20 swum at 400 pace
Total 4300 LCM
I held 2.18-2.20 on the 200s pull and felt good throughout the set. On the 50s with fins I was holding 30s. On the fins at 400 pace I was turning at each 50 and holding 32s.
Tonight i I lifted and focused on legs. I did 3 rounds with 10,8,6 reps per round at 80%, max, fail by round.
3x(leg press, left leg extension, right leg tension, left leg curl, right leg curl, free weight left leg lung, free weight right leg lung)
10 minute on vasa trainer.
After skipping out on the NW Zone meet this past weekend, I suddenly began to feel a lot better as far as my neck goes (isn't that the way it always is??). Really it was just rest and time to wait it out. Saturday was good to watch my kids at the soccer games, though with two of them in two different nearby towns at nearly the same time, I didn't get to see all of my son's game before I had to leave for my daughter's game. She definitely has improved a lot over this past year. While playing center-midfield, she got a run down the middle after a ball and drove all the way to the goal, only to have her shot caught by the goalie. So close!, but I was still quite proud of her.
Sunday, I did my own form of massage therapy: Rototilled the garden and more. I have a very old yet very old reliable 8HP rototiller that my dad's friend gave to us years ago. It is so powerful that it will basically self propel itself through the previously tilled dirt of the garden without much guidance from me. The harder part of the job was answering my wife's request to basically double the size of the garden this year. The good thing is that that 8HP tiller will cut into dry hardened ground without too much effort on my part. We pulled up tons of rocks, and got them cleared. Found a few other items in the ground as well, glass, metal parts, etc. The biggest item I found was a metal water pipe with a "T" fitting on it. It was an 1 1/2" pipe about 18" long overall. The rototiller definitely bucked hard when I got that one, but kept going no problem.
It was already a pretty good size, but now it's about the size of a small house in square footage, or maybe I should measure in acreage!! I do have a 1/2 acre lot, so I would guess that I'm using about 1/10th of the total lot on my garden space.
I was tired last night, after about a 6 hour ordeal of physical work, plus got my springtime tan started, as it was a clear, sunny warm day yesterday, and I always work shirtless like a good boy should. As a swimmer I have to have a "realistic" tan line when I get to the pool!
I woke up this morning half expecting to be in pain again, but it was basically non-existent. I went to the pool to do a stretchout swim, and it felt like I'd been out of the water forever. Basically I'm starting over again, building into long course meters season for competitions. I will have 3 LCM meets available here in Wenatchee this summer. The two normal ones - Apple Capital in early June, and Starlight Invite in early July, as well as the LSC Champs meet in late July. So I guess I can pick and choose my events this summer rather than trying to cram them all into one meet.
3 x 100 SDK w/ short fins @ 1:30
2 x 200 Free Pull @ 2:45
10 x 50 1-arm Fly Drill, 4 right/4 left each length @ :10-:15 rest
5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 (held 1:06s)
I was running out of gas near the end of this
10 x 50 Flutter Kick w/ board @ 1:00
8 x 25 Free cruise @ :30 (#4 was free fast, #8 was fly fast)
100 EZ kick on back
I arrived back in Dallas at about 11pm last night and was in bed around midnight. I learned a big lesson when I got home; never give your wife a kiss when it's dark after being away for a week. I bent over to give her a kiss and she woke just as I was doing it and screamed so loud she woke the dogs and the kids. I was surprised she did not slug me. When she got over the fright she asked what I was thinking and despite my best efforts my explanation sounded like the disaster that did occur. The thought was well intentioned.
This morning came way too early and I felt very tired and stiff in the warmup but loosened up as the work out progressed and had an awesome set of 400s pull and a couple of pace 100s today. The pool was setup LCM today.
600 free with snorkel
12x50 on 1min with fins swum as far as possible under water and sprint the rest of the way
10x50 free on 40 pace
4x400 pull on 5mins(yes this is correct)
2x100 on 1.30 holding 400 pace.
Total 3800 LCM
On the 50s under water and sprinting with fins I loosened up and was holding 30s. The pace set I was holding 35s. When I heard the send off times on the 400s I just about choked and was given the option to go on a slower send off but decided to try it just to see how well I could do. I was really happy with how I did and felt on this set going 4:43,4:44,4:42,4:40 This is quicker than I swam 400s pull last summer and I think bodes well for a good summer of fast swimming. On the 100s pace I held 1:05s on both and despite them hurting I was very pleased.
After swimming we lifted and did our normal 3 rounds with 10,8 and 6 reps per round going from 80%, max and fail in terms if weight.
3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside, lower back extensions)
I finished with 7mins on the Vasa trainer which I always find difficult.
A good workout. I plan on sleeping today.
Thursday was a very long and busy day; up at 4am and to bed after 11pm. When I woke at 4.15 friday morning I was so so tempted to go back to sleep but I dragged myself out of bed and headed back down to the Burlingame Masters workout. Today's workout was a sprint workout which is always a jolt to me. I was expecting to fel awful in the water but to my surprise I felt better today and other than being sleepy tired I had no side affects from the week of travel.
400 free with snorkel
12 x75 on 1min swum as 6x75 with 50 free, 25 kick, and 6x75 with 50 free, 25 stroke
4x100 free on 1.20
4x75 IM no free on 1.05
4x50 kick on 50
4x25 free on 30
4x(2x75 swum as 75 free fast on 1min, 75 kick fast on 1.10, 4x25 fast on 30, 50 stroke easy on 45)
12x100 swum as 4x(100 base pace, 100 AFAP, 100 easy) all on 1.20 send off
On the first main set i was holding 1.02 pace on the 100s, 55s on the IMs, 40s on the kick. I worked the fast 25s throughout this workout and was holding 12-13s throughout.
On the last round of 12x100s I held base pace the whole way and used this as a long warm down. So despite not really having a stellar workout time wise I really enjoyed swimming with the Burlingame masters and plan on going back the next time I am in San Francisco
Updated April 19th, 2014 at 02:06 PM by StewartACarroll
I awoke last Monday morning with one of the worst pains in my neck/upper back/right shoulder that I've even had. I don't believe it's from anything I did at the meet with my swimming at LMSC Champs last weekend...I just think I slept a bit funny or something overnight.
It was super painful, and I've been managing to get through work every day this week, and it's gradually been getting better, but every morning it feels like Bill Murray in the movie "Groundhog Day". I've swim a little bit on Wednesday, Thursday, and again this morning, but it really wasn't much. Thursday's swim was by far the best day though. I managed to do a set of descending 10x100s @ 1:45 interval, going from 1:07, down to 1:01s and holding them there for the final five 100s.
I figured I'd be good to go this weekend, but then this morning I awoke with the pain pretty bad again. I could barely manage to get through 1500 yards in the pool at a nice 'n easy pace, let alone put some effort into the swim. I decided that it wouldn't be worth my time this weekend, especially since 4 of my 5 events are dealing with butterfly in some way/shape/form: 100 & 400 IM, 50 & 200 Fly, and 1000 Free. Ideally I wanted to throw down a good 400 IM, and try to better my 200 Fly time (2:11) from last November, as well as give Kirk Nelson a run for his money in the 1000 Free. I'm the #2 seed to him, and behind us two, it was a ways back to the #3 overall seed.
Oh well...it's just a meet, and I won't have to throw away gas money this weekend...and I get to watch my kids at soccer as well. On a side note...my wife did some work on my back and neck an hour ago, and it feels much better. I told her I may go to Seattle anyway...and she gave me a look like I had better not!
Well crap, started getting sick last night. I was fine after practice and then all of a sudden sore throat, sore ears and a nasty cough. Think I caught it from Lil Fort. I really really hope it's not long lasting. I've had a nice long spell of health. I had planned on a hypoxic workout, but scrapped that idea as this thing is in my chest.
Swim/SCY/Solo @ Pitt
100 fly drills
4 x 25 burst + cruise @ :45
30 x 25 @ 100 pace
-- 50 EZ after each set of 10 for air
-- first 10: free, 6 SDKs, 14s @ :40
-- second 10: back w/fins, only 5 SDKs, 13s @ :35
-- third set of 10: breast w/fins, 14s @ :35
30 x 25 kick w/fins & board @ 100 pace @ :35
-- made them all, 12s
-- wanted to do them all dolphin, but thighs were burning too much; flutter kick is more ankle intensive.
Got in another 1500 of race pace work. This is my fourth race pace and seventh swim in a row. Never done that before; only doable because much of it was USRPT. Have a friend in town visiting for the weekend, so will have a couple days off from the pool. Maybe that will help vanquish this nasty cough.