Swam w/ Dave, Dave, Dave and Roger. Pool temp 83. Wore my Nike jammer. No drag suit. Taper continues. Felt like a sprinter's workout today. Lots of rest in between hard swims. Overall, it was good and I'm optimistic about dropping time in just about every event. I'm growing my fingernails out again. Decided not to do it again after last year but I can't help it. I've got 1/8" to 1/4" past each fingertip so far. Can't hurt. Actually it does hurt. Not sure I can take it for another week. SCY 400 Warm up 4 Times through * 50 Free - :50 no breath on first 25 * 50 Kick - 1:10 descend No breathers hurt bad. As I got to the wall, my lungs felt like they would explode but I still had to do a flip turn. Oddly, as I turned, it got better. Then as I stretched out to streamline, the pain came back. Ouch! Lots of rest 4 Times through * 50 Free - 1:00 descend * 50 Kick - 1:10 Descended :35 down to :27.5. Bit surprised at the :27.5. I probably pushed off a second or so early. 50 Easy + lots of rest 5 x 100 - 3:00 Maximum sustainable pace Went 1:02.5, 1:02, 1:01.5, 1:01,5, 1:01. First one felt great. The rest felt progressively worse. Very surprised to hear Roger calling lower times. Supposedly, the second 100 is comparable to the second 100 of a 200 in a meet. So, if I can go out in :57 for my 200 free, I've got a half chance at breaking 2:00. 200 Cool down (Total 1950)
A.M. Workout Warmup: 300 Free 200 Kick w/ board 300 Free Pull 200 Kick w/ board Did set with 2 others (1 wearing fins to keep up): 4 x 150 Free @ 2:00 (1:40s) 1 x 200 IM @ 3:30 (2:35) 4 x 125 Free @ 1:40 (1:26s) 1 x 200 IM @ 3:30 (2:35) 4 x 100 Free @ 1:15 (1:07s) 1 x 200 IM @ 3:30 (2:35) 100 EZ ------------------------- 3200 Yards =============================== P.M. Workout: Got this idea from PWB's "More Freestyle" workout, but switched it up for my own @ss kicking! Warmup: 300 Free 200 Kick w/ board 2 x 50 Free :10 rest Main Set (Base is 1:15) Rules: IM @ (Base + :15) FAST Pull @ (Base) Hold Strong Free @ (Base + :05) "EZ" - kinda Stay on Interval all the way thru: 1 x 400 IM Fast @ 6:00 (went 4:59 w/ 1:06 Fly / 1:04 Free) 2 x 200 Free Pull @ 2:30 (2:16s) 4 x 100 Free EZ @ 1:20 approx 1:00 rest 1 x 300 IM Fast @ 4:30 (3:46) this one hurt! OUCHY 2 x 150 Free Pull @ 1:52.5 (1:40/1:42) 4 x 75 Free EZ @ 1:00 approx 1:00 rest 1 x 200 IM Fast @ 3:00 (2:28) kinda OUCHY 2 x 100 Free Pull @ 1:15 (1:05s) 4 x 50 Free EZ @ :40 approx 1:00 rest 1 x 100 IM Fast @ 1:30 (1:12) It was only a 100, but it hurt! 2 x 50 Free Pull @ :37.5 (:33s) 4 x 25 Free EZ @ :20 100 EZ and out ----------------------- 3800 Yards **I had this completed in just under an hour, and my body is thanking me for it right now... 7000 Yards for the Day!!
Drylands: RC/ankle/elbow/scapular exercises good mornings, 75 x 3 x 8 explosive leg press, 270 x 3-4 x 12 extreme angle step ups, 20 x 1 x 20 leg extensions, 120 x 4 x 7 total ab machine, 120 x 1 x 15, 130 x 2 x 15 power wheel roll outs, 25 power wheel pike ups, 2 x 15 (I've only done 10 in the past, so this was a big improvement) long arm crunches, 2 x 50 captains chair leg raises, 2 x 25 knee tuck jumps, 10 standing broad jumps, 10 (jarred ankle a bit) Swim/SCY/Solo: 1500 EZ, recovery swim ++++++++++++++++++++++++++++ I was pretty bushed after yesterday's workouts. I think the stretch cordz are deceptively hard. Not getting headaches anymore from the nitroglycerin patches. I'm not prone to headaches at all, but I still feel very lucky as I know some people who always had headaches. The elbows are feeling a bit better, but I'm still not going to touch an upper body weight until after my next doc appt in March. I wish I hadn't touched on in January! Off to HS Regionals soon!
Swam w/ Dave, Dave, Dave and Roger. Pool temp still hanging around 83. Wore my Nike jammer w/o a drag suit. Second day of taper. Slept in 30 extra minutes. SCY 400 Warm up 8 x 25 - :30 IM Order (I did fly/br/br/fr) moderate pace Lots of rest 8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard Lots of rest 8 x 25 Kick - :40 IM Order (I did fly/br/br/fr) easy/hard Lots of rest 100 Pull - 2:00 Moderate (Get arms ready for heavier load) 8 x 50 Pull - 1:00 Easy/hard (I did Fr/Fr/Fr/Br) Lots of rest 8 x 25 - :40 IM Order (I did fly/br/br/fr) easy/hard 75 Easy Lots of rest 100 Breast timed off blocks (1:13 - love it when I do a personal best in practice!) 125 Cool down (1800 Total)
This morning I cleared the 50 mile mark on my GTD yardage. I'm still ahead of my "to date" goal yardage, even though I've missed a few swimming opportunities lately. The double help make up for missed days. A.M. Workout: 300 Free 200 Kick w/ board 300 Free Pull 200 Kick w/ board Did a set that was on the board from the age groupers the night before: 3 x 100 Free @ 1:20 (1:13s) :30 rest 3 x 100 Free @ 1:15 (1:09s) :30 rest 3 x 100 Free @ 1:10 (1:06-:07s) 100 EZ Impromptu "ladder" (made this up as I went along) 1 x 75 Free Pull @ 1:00 1 x 75 Free Pull FAST @ 1:00 (:48) 1 x 75 Free Pull @ 1:00 1 x 125 Free Pull FAST @ 1:30 (1:22) 1 x 75 Free Pull @ 1:00 1 x 175 Free Pull FAST @ 2:00 (1:53) 1 x 75 Free Pull @ 1:00 1 x 125 Free Pull FAST @ 1:30 (1:23) 1 x 75 Free Pull @ 1:00 1 x 75 Free Pull FAST @ 1:00 (:48) 50 EZ ------------------------- 3000 Yards ================================= P.M. Workout: Fun with 100s 10 x 100 Free @ 1:30 (1:08-1:11s) 8 x 100 Free Pull @ 1:10ish - 1:20ish (depending on the 2 others in my lap lane) (went 1:02-1:04s) 6 x 100 Kick w/ board @ 2:00 (1:40s) 4 x 100 IM Fast @ (1 each @ 1:30/1:25/1:20/1:15) last one 1:13 2 x 100 Free EZ @ 1:30 4 x 25 Underwater Dolphin Kick with palms of hands "riding the black line" tile on the bottom of lane @ 1:00 TRY THIS...it's tougher than you think!! 100 EZ and out -------------------------- 3200 Yards 6200 Yards for the day.
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :30 4 x 25 free, no breath, @ :35 4 x 25 build free w/paddles, no breath @ :45 50 EZ Speed Sets: Did a modified part of Workout #1 from the HIT forum: 1 x 50 smooth DPS free @ 1:00 2 x 25 build kick @ :45 4 x 25 build free @ :45 2 x 25 burst kick + cruise @ :45 4 x 25 burst free + cruise @ 1:00 50 EZ 1 x 50 smooth DPS free @ 1:00 2 x 25 1 fast kick/1 EZ w/fins @ 1:00 4 x 25 alternate fast stroke/EZ w/fins @ 1:00 4 x 25 alternate AFAP kick/EZ w/fins @ 1:00 -- back shooters, 8-9 flat 4 x 25 alternate AFAP stroke/EZ w/fins @ 1:00 -- breast, 13s 100 EZ The switched to: 5 x through 50 free w/paddles & fins, 90% @ 1:00 50 EZ @ 1:30 -- 24 mid, 24 mid, 24 mid, 23 high, 23 high -- kicked more on the last 2 25 EZ Got out stretch cordz 1 x 45 -- free w/paddles, resisted swim down to about 23 yards, lose paddles, then speed assisted free back to wall 1 x 45 -- resisted breast swim to about 23 yards, hold :30, rest, assisted free back to wall 1 x 45 -- resisted flutter kick to about 23 yard, hold :30, rest, assisted free back to wall 1 x 50 -- resisted dolphin kick to 24-25, hold for :30, rest, assisted streamline back to wall 75 EZ Total: 2825 Bikram, 90 minutes: Balance not so great today. I only had about 25 minutes rest between the swim and yoga. When I'm focusing so much on an immediately preceding sprint workout, I find it somewhat difficult to focus in yoga. Instructor became somewhat unglued when I said no I'm not doing half locust. I'm not letting a yoga instructor give me medical advice wrt my elbows. And I am impervious to the doctrinaire/herd mentality of bikram. +++++++++++++++++++++++++++++ My kids were out of school again yesterday, so I didn't do a formal workout. But I did have a lovely 3-4 mile walk with Lil Fort on a beautiful day and later did my RC and elbow exercises. I am still feeling some left side breakdown. It's like a catch 22 -- I can't lift to let my elbows heal. But not lifting causes my left shoulder/back area to whack out. I have an appt with my chiro on Friday, so will ask about this. I guess I may have to do ART more frequently for awhile. It also occurred to me that I may have to taper differently this year. Upper body lifting is extremely fatiguing for me, moreso than lower body lifting. Without it, I've been sprinting more and faster in practice, which is good I guess. But I may need a shorter taper ...
Warm-up (1400) 4 x 100 - 50 free, 25 back, 25 breast 100 drill 4 X 100 free @ 1:50 (1:18 - 1:20) 100 drill 4 X 100 free @ 1:40 (1:17 - 1:20) Kicking (800 set / 2200 total) 4 x 25 underwater SDK w/fins @ :45 6 x 50 SDK on back w/fins @ :50 odds as fast a possible, even easy 6 x 50 SDK w/fins & board @ :50 odds as fast a possible, even easy 4 x 25 underwater SDK w/fins @ :45 Swim - 500 "square swim" (2100 set / 4300 total) Based on kristilynn's 1-26-12 workout 1 x 500 @ 7:30 moderate pace (6:43) 2 x 250 @ 3:45 faster pace than 500 (3:30, 3:29) 4 x 125 @ 2:10 faster pace than 250s (1:39, 1:39, 1:38, 1:39) 5 x 100 @ 1:30 faster pace than 125s (1:18, 1:17, CRAMP, 1:16, 1:15) 100 easy Wrap-up (300 set / 4600 total) 4 x 50 hypoxic @ :20 rest breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 0,1 100 easy * 4600 total * ************************************************** ********** I didn't feel great during warmup and my core needs a lot of conditioning so the kicking really wiped me out, so I was surprised when the 500 started to feel fairly good after about 100 yards. It was nice to be able to descend the set.
Updated February 1st, 2012 at 05:19 PM by eric.carlson
Swam w/ Kent, Dave and Dave. Wore Nike jammer. No drag suit. Pool temp 83. First day of taper. Pretty much the same workout as yesterday except we only did about half of it. 400 Warm up 4 Times through: * 6 times through: ** 25 Easy free/25 hard stroke - 1:20 ** 25 Easy stroke - :30 * 50 Easy - 2:00 * 2 x 25 Easy fly/25 hard fly - 1:30 * 50 Easy First time through, I did fly for the stroke. 2nd and 3rd times were breaststroke. Last one was free. 100 Cool down (3100 Total)
Tue Jan 31st, 2012, SCY swam yesterday Noon - 1:15 didn't blog missed warm up main set was 3 rounds of 4 x 200 on 2:20 felt fried from sunday didn't do so hot in it lower back's still hurts Been having tooth trouble, lower right side back molar & tomorrow I go in at 8:30 to get a lump removed from my right forearm might be out of the water for a few days afterwards Whitney Coached SCY UT Swim Center: Diving well & main pool north end dove in at 6:37ish wore Speedo endurance jammer trained with Mike Paul & Jim beside Tyler Todd, Max, & Kelly Williamson who just won the womens division of austin 1/2 marathon on Sunday started in Diving well Warm Up 3 rounds of (75fr,25fl,75fr,25bk,75fr,25br) Main Set 8 x 25 fl on 0:30 press out and dive each one 5 x 100 on 1:10 8 x 50 bk on 0:50 press out and dive each one 5 x 100 on 1:10 8 x 75 br on 1:20 press out and dive each one 5 x 100 on 1:10 3 min break. went to north end of main pool 100 FR Fast went 53 then went back to diving well & swam easy 2012 Meets (I'm considering) Mar. 30 & 31, 2012 South Central Zones, SCY South Lake, TX Days Till Jul. 5 - 8, 2012 2012 USMS LCM Nationals Qwest Center, Omaha, NE Order of Events Aug 11 & 12, 2012 South Central LCM Zones Palo Alto Pool San Antonio, TX
Swam w/ Roger, Dave and Dave. Wore my Nike jammer. Used a drag suit for part of the workout. Pool temp a reasonable 83. Pretty much beat ourselves up one last time before taper. SCY 400 Warm up 6 Times through: * 25 stroke/75 free - 1:20 * 25 free - :30 50 Easy - 2:00 2 x 100 Fly - 1:30 50 Easy Did this one with my drag suit on. Never made 2x100 flys w/ a drag suit on on 1:30. I can make one with no trouble but I always fall apart on the second. Looks like I'm learning to loaf a lot better. Short axis pain set 5 Times through * 100 fly - 1:30 * 100 breast - 1:30 50 Easy No drag suit on this one. I did the first and last iterations 100 stroke. Middle ones I did 75 stroke/25 free. Breaststroke draft off of Roger helped a lot. Swimming in his fly wake didn't. Kind of a wash. 2 Times through: * 6 Times through: ** 25 stroke/75 free - 1:20 ** 25 free - :30 * 50 Easy - 2:00 * 2 x 100 Fly - 1:30 * 50 Easy - 2:00 3 Times through: * 100 IM - 1:20 * 25 free - :30 * 100 free - 1:20 * 25 free - :30 50 Easy - 2:00 2 x 100 Fly - 1:30 50 Easy - 2:00 100 Cool down (5750 Total)
Updated January 31st, 2012 at 03:26 PM by pmccoy
Well, after this weekend's homecoming for my son, he again returned back to the hospital after another flurry of seizures on Saturday morning and afternoon. His medication has now been upped again, and he's at approx. 70% of the medication range for his body size, so we can still go up if needed. Good thing is that we're now past 48 hours since his last dose of Ativan, and no seizures...so good news. The doctors and nurses are working well with us this time, and have no intentions of discharging us until WE ARE COMFORTABLE with Benjamin at home with us. This should be our last round in the hospital. And due to the extended hospital stay, I did not attend the USAS meet last weekend in Ellensburg. Oh well, I can do my 400 IM again at the LMSC Champs meet. Family is a higher priority, and while swimming is a nice relaxer from the action, attending a swim meet out of town is just out of the question! I also cancelled my other upcoming meet in Oregon in 2 weeks as well. I guess this means I'm "growing up". ============================ Tonight's swim: Warmup: 3 x 100 Free @ 1:30 (1:10s) 2 x 100 IM @ 1:30 (1:18s) 3 x 100 Kick w/ board @ 2:00 (1:33s) 2 x 100 Free Pull @ 1:25 (1:08s) ...not exactly at warmup pace, but oh well, I felt good. 12 x 75 Free @ 1:05 (:48-:50s, with the final on a :46) the added :05 of rest really helped me to bring times down quite a bit (I usually use the :55 or 1:00 interval)the increased speed made it hurt more though! 100 EZ Free 20 x 25 Kick Fast w/ board @ :30 (:19-:21s) 2 x 50 Free Pull @ :45 2 x 50 Free Pull @ :40 2 x 50 Free Pull @ :35 4 x 50 Free @ :45 (:35s) stretch out 1:00 rest 1 x 100 Free Sprint from a push (went 56.2) the age group swim team coach timed me on his watch. This is the fastest I've gone in a practice in a long time. 100 EZ ------------------ 3200 Yards
Swim/SCY/Solo: Warm up: 500 various 5 x 50 single arm fly @ 1:00 6 x 25 shooters 4 x 25 over kick free, no breath @ :35 4 x 25 build free, no breath @ :45 50 EZ Speed Sets: 12 x 25 burst + cruise, various @ 1:00 -- Had a noodler ask what on earth I was doing when I did back spin drill. 50 EZ 2 x (25 AFAP w/fins + 75 EZ) -- very obese noodler in lane, felt obliged to kick to avoid either one of us getting injured -- flutter kick w/board, 10 low -- dolphin kick w/board, 10 flat-10 low 50 EZ 5 x (50 AFAP w/fins + 150 EZ) @ 5:00 1= breast, 28 mid -- noodler still there 2-4 = fly, 23 low, 23 flat, 23 low -- noodler left! 5 = breast, 28 mid -- another noodler joined No C/D Total: 2750 +++++++++++++++++++++++++++++ Didn't have a lot of time today either with the kids out of school. And I forgot my equipment bag, so couldn't do anything fancy. Still feel like I got a solid speed workout in. Rushed out to take Lil Fort and a couple friends to see Hugo. Liked it, but Lil Fort insists on calling Hugo "Lady Trousers, Who Found Love in a Hopeless Place." Hoping I can get to yoga tomorrow. No headaches today! But I feel like I'm having left side breakdown -- trap/rhomboid/lats -- from not lifting. The body is like a house if cards. I may have to ramp up RC and scapular exercises. Can't tell you how thrilled I am by that prospect.
Updated January 30th, 2012 at 06:31 PM by The Fortress
Sun Jan 29th, 2012, SCY Went totally postal HR SWIM SCY UT Swim Center: main pool north end noon - 1:15 wore Speedo PRO jammer swam in lane 7, split it with Jim, beside Ed Coates in Lane 8, Larry in Lane 6, Tyler in Lane 5 Warmed Up with 10 x 50 on 40 smooth the plan was to dive in at 12:10 but my goggle strap broke, so I asked for another minute then quickly fixed it and dove in at 12:11:00 My wife Beth timed & counted using Tyler Blessing's Awesome (iphone/ipad/ipod) Postal APP Distance Laps Splits 0050 :29.37 00:29.37 0100 :31.79 01:01.16 0150 :33.26 01:34.42 0200 :32.50 02:06.92 0250 :33.44 02:40.36 0300 :32.84 03:13.20 0350 :33.47 03:46.66 0400 :33.04 04:19.71 0450 :33.69 04:53.40 0500 :33.70 05:27.10 0550 :33.71 06:00.81 0600 :32.90 06:33.71 0650 :33.29 07:07.00 0700 :33.36 07:40.36 0750 :33.93 08:14.28 0800 :33.37 08:47.66 0850 :33.59 09:21.25 0900 :33.48 09:54.73 0950 :33.79 10:28.52 1000 :33.36 11:01.88 1050 :33.39 11:35.27 1100 :33.46 12:08.74 1150 :33.64 12:42.38 1200 :33.57 13:15.94 1250 :33.34 13:49.29 1300 :33.37 14:22.66 1350 :33.82 14:56.48 1400 :33.21 15:29.69 1450 :33.75 16:03.44 1500 :33.22 16:36.66 1550 :33.20 17:09.86 1600 :33.47 17:43.33 1650 :33.60 18:16.93 1700 :33.71 18:50.64 1750 :32.94 19:23.57 1800 :33.37 19:56.95 1850 :33.55 20:30.50 1900 :34.05 21:04.55 1950 :33.51 21:38.06 2000 :34.92 22:12.98 2050 :33.45 22:46.43 2100 :33.63 23:20.06 2150 :33.62 23:53.68 2200 :33.92 24:27.60 2250 :34.21 25:01.81 2300 :33.98 25:35.79 2350 :34.19 26:09.98 2400 :34.15 26:44.13 2450 :34.27 27:18.40 2500 :34.30 27:52.69 2550 :34.85 28:27.55 2600 :34.03 29:01.58 2650 :33.85 29:35.43 2700 :34.83 30:10.26 2750 :34.11 30:44.37 2800 :34.88 31:19.25 2850 :34.30 31:53.55 2900 :33.86 32:27.41 2950 :34.72 33:02.13 3000 :34.75 33:36.88 3050 :34.29 34:11.17 3100 :34.28 34:45.45 3150 :33.29 35:18.74 3200 :35.36 35:54.10 3250 :34.31 36:28.41 3300 :34.23 37:02.64 18:45.71 3350 :34.64 37:37.28 3400 :33.80 38:11.08 3450 :34.42 38:45.50 3500 :34.18 39:19.68 3550 :34.36 39:54.04 (stopped here & rested around 20 sec) (felt hot, pool was pretty warm) 3600 :52.98 40:47.02 3650 :33.35 41:20.37 3700 :33.36 41:53.73 3750 :34.65 42:28.38 3800 :34.66 42:53.04 3850 :34.65 43:37.69 3900 :34.36 44:12.05 3950 :34.04 44:46.09 4000 :34.37 45:20.46 4050 :34.37 45:54.83 4100 :35.66 46:30.49 4150 :34.52 47:05.01 4200 :33.64 47:38.65 4250 :33.53 48:12.18 4300 :34.74 48:46.92 4350 :33.92 49:20.84 4400 :34.66 49:55.50 4450 :34.43 50:29.93 4500 :34.40 51:04.33 4550 :34.78 51:39.11 4600 :35.25 52:14.35 4650 :33.19 52:47.55 4700 :34.34 53:21.88 4750 :34.18 53:56.07 4800 :34.05 54:30.12 4850 :34.09 55:04.20 4900 :33.63 55:37.84 4950 :33.92 56:11.76 19:09.12 5000 :34.33 56:46.08 5050 :33.74 57:19.83 5100 :32.98 57:52.80 5150 :34.03 58:26.84 5200 :34.10 59:00.93 5250 :34.60 59:35.54 5290 total (estimated)
Updated January 30th, 2012 at 04:32 PM by ande
Warm-up (1400) 4 X 100 free @ 1:50 4 X 50 free descend @ :50 200 drill 4 X 100 free @ 1:40 4 X 50 free descend @ :50 Test Set (1150 / 2550 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame] 3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10 (3:56, 3:54, 3:59 (CRAMPS)) 3 x 50 recovery @ :50, :55, 1:00 Kicking (1200 set / 3750 total) 6 x 25 underwater SDK w/fins @ :45 4 x 50 dolphin w/fins , fast @ 1:00 6 x 25 free w/fins @ :45, odds as fast a possible , even easy 4 x 50 dolphin w/fins , fast @ 1:00 6 x 25 free w/fins @ :45, odds as fast a possible , even easy 4 x 50 dolphin w/fins , fast @ 1:00 6 x 25 underwater SDK w/fins @ :45 Stroke Set (500 set / 4250 total) 2 x 1 x 25 @ :30 fly2 x 25 @ :30 back3 x 25 @ :30 breast4 x 25 @ :25 free Wrap-up (350 set / 4600 total) 5 x 50 hypoxic @ :30 rest breaths taken per 25 - 1: 0,1 2: 1,1 3: 0,1 4: 0,1 100 easy *4600 total* ************************************************** ********** The first 300 felt good, the second was harder but felt OK, and the third sucked. I burst out laughing after the first 25 fly because it was so appallingly bad, I just couldn't get my arms out of the water.
Swam w/ Roger, Kent, Dave and Dave. Wore my Yingfa jammer. No drag suit. Water temp back up to 84-85. 500 Warm up Challenge Set 6 x 50 - :45 2:00 Break 10 x 100 - 1:10 Swam next to Kent w/ Dave (-:05), Dave (-:10) and Roger (-:20) in my lane. The idea was to create a circular draft. Not sure it helped a whole lot. Swam under Dave B's wave but usually caught Dave M's and Roger's. Lasted longer than last week (1:07, 1:09, 1:10, 1:10, 1:10 through 500). Started bleeding time after that. Ended up :10 behind at the end. Kind of disappointing because I know I'm capable of making these. On the other hand, I'm blowing away my 500 time from last year in practice. Should have a sub-20:00 1650. Lots to look forward to because of this challenge. 100 Easy Did a lot of Up/Downs today. Base stroke was fly. If you make the interval and have more rest than designated, they you substitute 25 fly w/ 25 of the up/down stroke. If you have less rest than designated, you subsititue 25 of the up/down stroke w/ fly. Keeps you motivated to make the up/down stroke interval w/ rest so you don't revert back to more fly. 8 x 100 up/down back - 1:45 (:10) 8 x 100 up/down breast - 1:45 (:10) 8 x 100 up/down kick - 1:45 (:05) 50 Easy 8 x 100 up/down IM - 1:45 (:10) 8 x 100 up/down back - 1:40 (:05) Swam the first IM up/down (100 fly). Began the second one and realized that I was just swapping out 25 fly for 25 fly and I was going to have to do back to back 100 flys. Not fair! Pushed through anyway. Was a good set. My back stroke is improving dramatically. 200 Cool down (6150 total)
Drylands: RC/ankle/elbow rehab exercises captains chair hi knee raise w/10 lb DB, 3 x 10 captains chair leg raises, 2 x 20 power wheel roll outs, 2 x 25 explosive leg press, 250 x 4 x 10 power squats, 250 x 1 x 6, 270 x 1 x 6, 280 x 2-3 x 6 standing broad jumps, 10 knee tuck jumps, 10 Swim/SCY/Solo: Only had 45-50 minutes to swim today before dinner plans, so did a quickie. Warmup: 550 various 8 x 25 shooters w/fins @ :35 5 x 50 free w/fins @ :45 50 EZ Mini Speed: 10 x 25 burst to 15m + cruise @ 1:00 -- various (dolphin, fast hands breast, fast doggy paddle) 50 EZ 2 x (25 fast + 25 EZ) @ 1:30 50 EZ Mini LP Set: Had thought about doing a tabata kick, but the legs were kinda tired from the gym. So I did a mini lacate kick with the board. 10 x 25 best average @ 1:00 -- flutter kick w/board & fins -- went high 10s-11 flat 50 EZ Total: 1800 ++++++++++++++++++++++++++++ Very busy weekend. High school districts took up loads of time on Friday and Saturday. Teen Fort did way better than she had any right to expect after barely swimming for 2 years, making both A finals in her events and her medley relay made state cuts. Maybe her weight lifting elective has made her stronger. I checked out the closed back FS3 this weekend. Hmm ... it seems completely different than the LZR Elite in a cool way. But you have to pull the suit on through a hole about the size of your head. This is difficult if you are not a rail thin runner or skinny teen. I had my guinea pig Teen Fort try to get it on and even she struggled and didn't like the suit. I'm slightly concerned even the next size up will be too difficult ... Can we please just have back our zippers?! My right elbow, as predicted, feels much better after the soreness of the cortisone shot wore off. Not amazing, but better. Still plan on doing no upper body weights for at least a month. My headaches from the nitro patches are somewhat better. I really hope they completely go away after a couple weeks. I had my dates mixed up over one of Lil Fort's meets. So I can possibly attend one day of the VMST meet in Richmond. I'm committed to going to Williamsburg on Sunday with the fam and friends for a half marathon and 5K. If I go, looks like it will be split requests for me: http://www.vaswim.org/meets/2012/VMST_Feb_Meet_2012.pdf.
Updated January 29th, 2012 at 09:03 PM by The Fortress
Warm-up (1500) 200 kick 200 drill 2 x 4 X 100 free @ 1:50 relaxed, concentrate on form (1:16 - 1:19)3 X 50 free descend @ :50 Kicking (1050 set/ 2550 total) 6 x 25 underwater SDK w/fins @ :45 4 x 75 back w/fins , fast @ 1:30 4 x 75 flutter w/fins, fast @ 1:30 2 x 75 breast on back (keep knees below the surface) @ 2:00 2 x 75 back, no fins, @ 2:00 "Drop-out" 100s (1200 set / 3750 total From [ame="http://forums.usms.org/forumdisplay.php?f=121"]High Volume Workouts[/ame], [ame="http://forums.usms.org/showthread.php?t=20019"]week #3[/ame] 10 x 100 @ 1:38, 1:36, … 1:20 (just barely made the last one!) 4 x 50 pull recovery @ 0:45, 0:50, 0:55 Two way ladder (1000 set / 4750 total) From Sarasota Y Sharks Masters 5:30 AM Workout - 01/26/12 4 x pulling with buoy 1 X 25 @ :301 X 50 @ 1:001 X 75 @ 1:301 X 100@ 2:00 1) 100 is fast, 2) 75 is fast, 3) 50 is fast, 4) 25 is fast Wrap-up (250 set / 5000 total) 4 x 50 hypoxic @ :30 seconds rest breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,0 4: 0,0 50 easy swim * 5000 total * ************************************************** ********** This was a lot of kicking for me, and I felt it for the rest of the workout. I had twinges of cramps in my toes and calves throughout the drop-out 100s, but never enough that I had to stop. This is the first time I have used an interval during warmup, and I was surprised when I looked at the clock after the first one to see that I had just done a very relaxed 1:17. Yesterday my best 100 when trying to go "fast" was 1:14, and that was far from relaxed! Two things I take away from this, 1) I need to work on relaxing when I try to go fast, 2) I still have a ways to go to get into shape.
Updated January 29th, 2012 at 02:58 AM by eric.carlson
Swam at the Nat in Huntsville w/ Dave, Bob, Bob, Dan, Greg and a couple others. Dave was on today and pretty much blew me away at everything. I'm still hurting from lack of rest. Tried to take it a little easier today but w/ Dave racing every set, it was kind of hard. 400 Warm up 200 Kick/200 Breast/4 x 50 Kick 200 Pull/200 Back/4 x 50 Pull 200 Free/200 Fly (Drill/Swim)/4 x 50 Free I did manage to beat Dave on the 200 fly since he took a bathroom break. At this point, I was willing to take a win anyway I could get it. 8 x 50 Pull - :50 4 x 100 IM - 1:45 4 x 50 Free - :50 8 x 50 Kick - :55 400 Free (5:05 - pretty tired) 8 x 50 free - :55 (easy down/hard back) 100 Cool down (4300 total)
I skipped my A.M. masters workout this morning. I was just flat out exhausted, and enjoyed resetting the alarm clock for an extra hour and a half of sleep before work. For tonight's main set, I got an idea from PWB's "IM Test Set" workout from his [ame="http://www.usms.org/forums/showpost.php?p=257957&postcount=1"]Week #2 [/ame]of workouts. I've been somewhat preparing for a 400 IM race that is scheduled for Sunday at the USAS meet in Ellensburg, WA this weekend...knowing that based on the condition of my son, that I might have to skip it. Well, we got the news today that things are doing great, and he's on his way home from Seattle now as I type. Sooooo...looks like I should be able to make my meet on Sunday after all. Warmup: 5 x 100 Free @ 1:30 (1:12-1:15s) 5 x 100 Kick w/ board @ 2:00 (Desc. #1-5 from 1:40-1:31) very nice 3 x 100 Free Pull @ 1:20 (1:08s) 2 x 100 IM Drill on the Fly, Swim the rest @ 1:30 (1:19s) 1 x 100 Free stretch out I took about 2 minutes of preparation time to get psyched up for this: 1 x 400 IM Broken @ 100s for :10 Leave on :30 on the pace clock, that way, with 3 x :10 breaks, your time is pretty accurate with the second hand when you finish.Went a 4:39 broken time (1:03 fly, 1:01 free)Note to Self: Back and Breast suck I actually felt pretty good on this, my backstroke felt speedier, hopefully that carries through to SundayGoal time: 4:29.48 (-0.01 sec.) for the LMSC 30-34 record, only one more shot after this for it. I like swimming this event in age group USA meets, because I can usually get some good competition from the kids. Current best masters time for me is 4:35.01 from last spring (not tapered).2 x 50 Free @ :40 2 x 50 Free @ :45 2 x 50 Free @ :50 Took another couple of minutes for another psyche up... 1 x 200 IM Broken @ 50s for :10 Again, start on :30 on pace clock.Went a 2:11 (:29 Fly, :30 Free)Blah on Back and Breast...probably :34ish & :37ish2 x 50 Free @ :40 2 x 50 Free @ :45 2 x 50 Free @ :50 1 x 200 Kick w/ board, alt. breast/free stretch out legs ---------------------- 3000 Yards
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins 5 x 50 free @ :50 50 EZ -- might have done something else, can't remember Lactate Set w/fins: I did the main set from workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame] 4 x 75 best average (BA) @ 1:30 -- did dolphin kick w/board -- went 43, 44, 43, 45 200 EZ 3 x 75 BA @ 1:45 -- did breast, the least leg intensive stroke for me -- went 47, 47, 46 175 EZ 2 x 75 BA @ 1:30 -- did flutter kick w/board -- went 41, 42 high, 42 high-43 200 EZ 1 x 75 fast - did breast, went 44 high 175 EZ 1 x 75 broken :10 @ 25 and @ 50 -- did flutter kick w/board -- went :34 175 EZ 4 x 25 scull Total: 3050 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Youch! My legs were burning on these after a rather kick intensive week. At first I thought I wasn't warmed up enough, but I think the legs were just tired. Dolphin kick felt worse than flutter kick. Still, my times were pretty good. That's a fast set, but pretty painful. As expected, I have headaches from the nitroglycerin patches. Not so bad during the day when I took some excedrin, but they also kept me awake throughout the night. Hope this side effect wears off after awhile. My elbow didn't feel as bad from the cortisone injection as the doctor had warned. Off to the high school district meet. I expect to see some fast swimming!
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