Had a lane to myself again so another distance day even with the abuse I have given myself.
8x50@1 free sprint w/zoomers holding 41's
2x500@8:30 free w/paddles & bouy at pace went 8:01 and 8:06
500 free kick w/zoomers build throughout the kick
500@8:30 free w/strapless paddles & bouy went 8:06
500 free EZ
Total 3300 meters
3 x 50 scull w/paddles
3 x 50 fly drills
4 x 25 shooters w/fins
10 x 50 DPS @ 1:00
My body is still tired from a blistering last week and accumulated workouts. I can tell I need a recovery week. But I can't take one now with the meet 2 1/2 weeks away. I decided on an easy day today. I knew if I didn't take one, I wouldn't be able to go hard over the weekend when the pool is set up long course.
4 X 50 1:00
1 X 100 2:00
1 X 200 3:30
4 X 50 1:00
1 X 200 3:20
1 X 400 negative split
4 X 75 kick 1:45
25 moderate/50 strong (yes we will be stopping in the middle)
4 X (4 X 50 1:20
Descend each round 1-3 #4 is easy. Choice
4 x 200 3:20
6 x 100 1:40
Pull. 200's: descend 1-4 and neg split. 100's: Descend 1-3/4-6
WARM DOWN: 4 X 50 easy
I woke early this morning and got to the pool a little earlier than usual and got a little longer than usual warmup. I was very pleasantly surprised the pool was set up for long course. Tom changed up the workout because he said he was expecting scy. We did more yardage than he originally planned. I felt back to usual today and I think my Korea trip is now out of my system. I had a great workout today.
600 free with snorkel
8x50 catchup on 60
8x100 kick on 1.55
4x500 pull with paddles on 6.15
3x(2x50 fast on 1min, 100 IM on 1.45)
4x100 with fins swum as far as possible underwater remainder of 50 fast, 50 perfect stroke easy on 2mins
Total 4900 LCM
I was holding 1.40-1.45 on the kick. I had a great pull set and was holding just under 1.10 pace throughout so was getting 20-25 seconds rest between 500s. From what I could see on the clock at the turn I was holding 4.35-4.40 400s and was able to hold that pace. I was really happy with this set. Probably the best pull set I have done as a master. The fast 50s I did to my feet and was holding 32s. The IMs were active recovery. The underwater I was going about 30m and then coming up.
I plan on heading to the pool tonight for weights.
I needed a recovery day today so with lower back issues I choose to do FLY! And yes my fly was faster than the freestylers in my lane.
500 free kick w/zoomers
5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
3 free kick w/zoomers
200 free w/snorkle
Total 3100 meters
I was able to get out on the motorcycle for the first time this afternoon, a nice ride. After supper I made it to the pool for masters practice:
400 mix warmup (I did 200 Fr/200 Bk/200 IM drill)
4 x 50 descend on 1:10
2 x 100 pull with buoy (focus on "push back") <- I did 150's
1 x 200 long and strong <- did 300 with snorkel
1 x 400 neg split <- did 500, 3:10/3:13
1 x 200 Breath control (25=6,50=5, rest=4, but only looking at eastern wall) <- did 300
2 x 100 pull with buoy (focus on "push back") <- did 150
4 x 50 (2 kick, 2 loosen and out) <- did 100 kick on first two
(Masters/Rec/2650 yds/60 min)
Good workout tonight, and it was great to see the team again (it's been awhile). Renee competed in her first triathlon this past weekend up in Stowe -
On other Vermont swimming news, the VT Senior games will be taking place in Williston on 06/08/14, for folks 50 and over. You can find info in here:
I skipped weights last night to attend my sons 7th grade band recital. Over the past three years we have gone from recorder, to violin to trumpet and despite some challenges in his early days, he has progressed unbelievably and is very good at the trumpet. In fact he was awarded a medal as part of the brass section and individually was awarded first division certificate, which I guess means he is very good. Whether he is or isn't good I am so proud of him for the effort he has shown and I am excited to see how much he enjoys playing.
This morning I woke just as my alarm was due to go off which I guess means I am now officially back on central time after my Korean trip last week. I am still carrying a few lingering affects from my flu while traveling and was a little congested this morning(could be allergies too, with pollen high the last couple of days). Todays workout was a good one and deceptively hard.
400 free with snorkel
4x(300 with snorkel on 4mins,
2x100 free afap on 2mins,
4x25 fast free to feet on turn on 30
2x50 fast kick on 1min
2x50 catchup drill focusing on little finger entry breathig 5,7 by 25 on 1min)
I held a high tempo on the 300's on each round and went 3.15,3.16,3.15 on the 300s. I struggled a little on the afap 100's going my normal pace but held mainly 57s with a few 58's. To go these times I had to work pretty hard and felt my stroke falling apart a little toward the end of the 3 round and focused on keeping my stroke long on round 4 which helped. The 25s I held 14s to my feet. We have lots of clocks in our pool and one right at the end of the lane I swam in today. The kick I tried being smooth on the first 25 and then picking it up on the second 25; I held 40s throughout. I used the last 2x50s drill of each round as an active recovery swim.
I was pretty tired by the end of the main set today. I was going to do a catchup session in the weight room tonight but I think I will skip and do weights on my normal day tomorrow night instead and not overdo it too quickly.
4 X 100 1:45
4 X 150 2:15
3 X 100 kick 2:15
4 x 100 1:30
4 x 50 descend 1:00
6 x 50 kick 1:15
1 X 150--100 fly/50 back-- 2:45
1 X 150--100 back/50 breast-- 2:45
1 X 150--100 breast/50 free-- 3:00
Two times through
4 X 250 pull 4:15
1/2: last 50 fast
3/4: last 100 fast
WARM DOWN: 4 x 50 easy
AM only SCY
* It was barely 50 degrees outside, overcast, and the LCM pool temp was 67. I decided to swim in the heated SCY pool instead.
300 pull w/ buoy + paddles + snorkel
100 I.M. drill
5x100 @ 1:15 AE
8x25 @ :30 V.S.
400 @ 5:00 AE pull w/ buoy + paddles
4x100 @ 1:10 STRONG
300 @ 3:45 AE pull w/ buoy + paddles + snorkel
4x75 @ 1:20 BEST AVG (43.9, 43.8, 42.9, 43.8)
200 @ 2:30 AE pull w/ buoy + paddles + snorkel
4x50 @ :50 @ 200 PACE (28.8, 28.0, 27.9, 28.0)
100 @ 1:15 AE pull w/ buoy + paddles + snorkel
4x25 @ :40 FAST
200 EZ kick w/ board + fins
I think Tuesday and Thursday will be my distance free days so that I don't have to worry about running people down. Monday, Wednesday and Friday I will try to do more short sprints, stroke and drill since I will have to deal will manatees in my lane.
I am running off some of Kris Houchens workouts from 2011 to round me out a little. The long set was supposed to be odds pull evens swim but I knew I couldn't make the interval without my paddles.
4 times thru
100@2 free kick w/zoomers
100@2 free 75 build + 25 EZ w/zoomers
4x600@10 free #1-3 w/paddles & bouy #4 swim went 9:24, 9:24, 9:17, 10:22
200 free kick w/zoomers
100 free EZ
100 back EZ
Total 4000 meters
3 X 100 2:00
1 X 200 3:30
2 X 100 1:45
1 X 300 5:15
1 X 100 1:45
1 X 400 --
10 x 50 kick
4 on 1:15
4 on 1:10
5 X 200 IM 4:00
12 X 100 free 2:00
WARM DOWN: 4 x 50 easy 1:00
I had a pretty good nights sleep but woke periodically throughout the night. I suspect it's going to take me a few days to completely readjust to central time. Today's workout was very long and pretty tough after a almost a week out of the water.
400 free with snorkel
6x50 catchup on 45
3x1000 pull with paddles on 12 mins descend 1-3
10x50 kick on 1min
8x75 on 1.10 swum 50 drill, 25 fast
i did not have a very good feel for the water today but aerobically was not too bad. I descended as instructed on the 1000s pull, going 10.50, 10.40 and 10.30.
I am convinced I have a killer 1000 in me sometime in not too distant future. I just need to transition my workouts into meet performance. I think part of my problem with the 500 and the 1000 is that I don't just let go, I don't attack these like I should.
This one felt like a long workout but considering the week I had and getting over the flu I was pleasantly surprised how I felt.
A great one today, but I worked so hard I am not sure I'll be able to handle tomorrows workout. I don't want to waste Tuesday and Thursday when I don't have to share but today I was lucky in that the first person to join me didn't start until my backstroke set.
Only my free and fly feel good. Breaststroke my knee kept clicking today and on backstroke I just didn't have the energy.
I do have to remind myself I am doing weightlifting 3 times a week and yesterday was one of my sessions.
3x100 IM done as a straight 300
2 times thru @:15RI
100 free kick w/zoomers
100 free w/zoomers
4x250@5:30 as 200 IM + 50 IM order holdind 5:07's
10x50@1:15 Back w/paddles held 57's not great but I was hurting by now
200 Free EZ
Total 3000 meters
Swim/LCM @ Pitt:
4 x (25 scull + 25 swim w/paddles)
4 x (25 shooter + 24 EZ w/fins) @ 1:10
--One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.
4 x (25 drill + 25 swim w/fins), IM order @ 1:00
8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
4 x (50 AFAP w/fins + 150 EZ)
1 = fly (26 flat)
2 = breast ( 30 flat)
3 = kick (28 flat)
4 = back (28 flat/low)
-- missed one 100 recovery
Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:
12 x 50, 8 of them back w/paddles @ 1:15
2 x 50 kick @ 1:00
-- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.
Total: 3300 m
This week I was in South Korea with work. It is a very beautiful country with amazing history, culture and unbelievable countryside. Seoul is very hectic and crazy like most major cities with a very interesting mix of old and new, eastern and western influences. I must also say it is by a long way the cleanest major city I have ever been to.
Ahead of the trip I made arrangements to swim at the Seoul Olympic pool but due to a number of things I was only able to swim once the entire week. The company we are partnered with decided to upgrade our hotel arrangements which was very nice of them but it meant I was even further from the pool. Due to breakfast meetings the first few days I was unable to swim early and then we had all day meetings. One of the days we drove 2 hrs south to Sejong the new city where many of the government ministry's are being relocated. I did a couple of 4-5 mile runs the first couple of days which made a nice change but also meant I hurt in areas I don't normally hurt, like my calfs. On Wednesday I started to feel flu like symptoms coming on. We had a conference our partner put on Thursday and I don't know how I got through the day but somehow I did. On Friday I had to excuse myself from meetings and spent the day sleeping at the hotel. Saturday before we left I was determined to get a swim at the Olympic pool and I swam a short swim which was awesome. I swam Olympic trials in 88 and had friends who made it to the games that year and it was very inspiring to be able to swim in the pool. The facility is looking quite old but still well worth the visit and something I will remember for a long time.
I arrived back last night and despite still having some head congestion I feel much better and it's great to be home. I am really looking forward to getting back in the pool this week and getting refocused on my swimming. Worlds are just around the corner and I need to start ramping up my efforts.
My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.
Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.
250 free kick w/zoomers
interupted for instruction
250 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
200 free kick w/zoomers
a breif conversation with Tom Dunlop answering training questions
300 free kick w/zoomers
500 free w/snorkle maintain 6 beat kick
Total 3000 yards
Now it is time to put my training plan together for Long Course Nationals and figure out my events.
Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.
6 x w/fins
75 back w/paddles @ 1:30
50 double shooter @ 1:00
6 x 100 w/paddles
odds = back
evens = free
I was relieved when I came in and it was long course! I even had my own lane most of the time.
4 x 25 scull + 25 free w/paddles
4 x 25 shooter + 25 EZ w/fins @ 1:15
4 x 50 burst + cruise
4 x (25 AFAP + 75 EZ)
5 x (50 AFAP w/fins + 150 EZ)
1 = breast (29 high)
2 = fly (26 mid)
3-4 = backstroke (28 low)
5 = kick w/board (28 flat)
8 x 50 DPS backstroke w/paddles @ 1:15
Total: 3250 m
Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...
PM only LCM + Weights
400 swim w/ fins + snorkel
4x150 @ 2:00 pull w/ buoy + paddles + snorkel
6x50 @ 1:00 k/dr/sw FL
200 @ 3:00 50 FL STRONG/150 AE FR
6x50 @ 1:00 k/dr/sw BK
200 @ 3:00 50 FL/BK STRONG/100 AE FR
6x50 @ 1:00 k/dr/sw BR
200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR
500 EZ kick w/ fins + board
1x10/2x15 DB shoulder press (20, 35, 35)
1x10/2x15 DB single-arm bicep curls (20, 30, 30)
1x10/2x15 DB triceps extension (30, 45, 45)
1x10/2x15 DB single-arm row (30, 45, 45)
1x10/2x15 DB bench press (25, 40, 40)
2x 3x10 "empty cans" (10, 10)
3x15 hip abductor (110)
3x15 hip adductor (110)
12 X 100
4 on 2:00
4 on 1:45
4 on 1:40
2 x 100 kick 2:30
6 x 50 kick--25 fast/25 moderate-- 1:15
4 x 50 1:00
prepare for broken 200's
3 x 200 Broken @ race pace 7:00
Broken :10 @ 100
4 x 300 pull 5:00
WARM DOWN: 4 X 50 easy
200 Fr/200 IM drill
400 Shark Swim
4 x 100 on 1:25 (75 Fr/25 Bk)
4 x 50 (25 Fr DPS/25 IMO Fast)
200 loosen and out
(Solo/Rec/1800 yds/35 min)
In before work.