Got in for a swim after church this morning:
200 FR/200 Bk warmup
Go three times through:
- 100 kick, 100 w/ agility paddles, 100 w/ paddles and buoy, 100 hard
- All on :10 seconds rest, with a Masters Minute between rounds
- Did FR/FR/Bk by round (used snorkel on the FR, went 1:07 on the BK)
200 stroke loosen and out
(Solo/Rec/1800 yds/30 min)
Had a full day and not a lot of time to swim, so this is what I did. Can't let the Flog get to far away this early on!
After the swim I went to one of the nursing homes in town and led the Sunday service, which I am blessed to do the first Sunday of every month. Good turn out, despite some flu-ish bugs floating through the nursing home.
When I got home, I packed my son up in the car and went to basketball with the guys. We played 4x4, three teams, over two hours. Our team lost all of the games, but I scored a few buckets and sweated up a storm. Next up, I need to buy some basketball shoes ...
Updated January 6th, 2013 at 07:38 PM by rxleakem
RC exercises, 15 min
extreme angle iso squat, 3:00
explosive leg press, 190 x 3 x 15
wrist curls, 50 x 2 x 12, 55 x 2 x 12
rear felt fly, 70 x 3 x 12
cable twist w/yoga ball, 60 x 2 x 8 each side
jumps w/25 lb plate overhead, 10
resisted track start jumps, 55 x 1 x 10
twisting med ball slams, 2 x 10
back extensions w/25 lb plate, 2 x 15
flutter kicks on bosu, 2 x 10
altitude drops, 3 x 5
8 x 25 shooters/fins @ :40
6 x 25 burst + cruise @ 1:00
4 x 40 @ 1:45 swim w/small paddles until taut + 15-25 strokes, zip back
4 x 40 @ 1:45 from a backstroke start, kick until taut + 10 kicks
4 x 40 @ 1:45
-- 2 swim, 2 kick until taut + hold for :30
I wasn't feeling all that rested after Friday's recovery workout and a day off. This usually means I'm due for a recovery week, but I really want to hold off until next week.
I finally got my Swimmer magazine. I loved the reference to my training as BFS -- Beyond Four Strokes. That would be a good blog title. And it was certainly what I did today in the pool.
Sadly, Fort Son left today to return to college. Dartmouth changed its calendar and he had an extremely long break. I got used to having him home. Oh well, fewer demands for food. Lil Fort went on an 11 mile trail run today with Mr. Fort. Like him, she seems to have iron ankles. Fort Son and I decidedly don't (hence our ankle sprain histories).
So glad Downton Abbey is back tonight!
I finally had a chance to get into the water today. Since the turnout was not to much, I was able to swim a bit with the team:
3 x 50 Fr on :55
4 x 50 kick on 1:15
(break to talk with new swimmers)
200 Fr, 100 Fr with snorkel
5 x ? on 2:00 (pick a distance)
- did 150s with snorkel
- 1 smooth, 2 build, 3-5 descend
4 times through:
- Vertical kick x 30seconds, then 50 Fast
4 x 50 Active Recovery on 1:15
(Masters/Rec/1950 yds/60 min)
Work has been busy, as our remodel continues and we actually move the pharmacy on Monday night. I was happy to sneak in a swim today with the group.
This afternoon, I went snowshoeing with a friend who had never used them before. It was supposed to new a short trek, but turned into over 4.5 miles! Ready for some
Updated January 5th, 2013 at 09:55 PM by rxleakem
Today only my daughter wanted to go to the pool. My son had a friend over and I guess sitting two feet away from his buddy and skyping was a more interesting prospect than hanging out with dad. It was a good swim day despite this setback. I felt stiff in the tris and Lat's but after the warmup the pain eased up. I actually felt quite good by the end.
400 drill, 25 finger drag and 25 catchup
400 stroke, breast and back
4x500 on 6.15. I went 5.25s and felt quite easy.
i then practiced some backstroke turns with my daughter. She is too close to the wall and goes over in a tight ball instead of stretching out. As a consequence she gets no push off. She worked on it yesterday and today and is looking better.
It was a beautiful day at the PCBAC pool—mid-40s, with sun-kissed clouds striping the sky. The pool was rocking, too—between the kids team, masters/lap swimmers, and the Aqua Zumba class, I think all 20 lanes were occupied (although the masters and lappers were all swimming one per lane, per local custom). If anyone is wondering what the difference is between Aqua Zumba and plain old water aerobics, I couldn’t tell any. But the competing boomboxes from that class and the kids workout (my lane was about at the midpoint between the two) did keep me amused and dancing during the rest intervals of the following, which I swam with Mark and Paul:
650 warmup (400s, 200k, 50p)
3 x 100 (50k/50s) @ 2:00
5 x 200 @ 3:20: 3 desc., 1 easy, 1 fast [2:50, 2:39, 2:31, ez, 2:28]
6 x 75 k/scull/drill @ 1:45
5 x 50 fast @ 1:10, FL/BK/BR/BK/FL [I worked FL and BR, took it easy on BK: 36, x, 41, x, 35]
200 warmdown + play
That was it!
I’m in Swimmer magazine this month, along with some of the other Riverbank morning crew. Check it out online here (if you're a USMS member). We’re on page 9, illustrating an article about pool tourist’s 40 pools blog:
Despite my moniker, I think I have the least interesting suit of the bunch. I'll have to work on that.
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 65, pool at 79, 100% water clarity.
Sunny sky with humidity at 69%
4x25 on 20 count rest as 12.5 Fast/12.5 EZ
3x1000 on 1:00 rest, do as
Free - 2(250K,250S)Breast - 2(300K,200S)Fly - 2(250K,250 DR/S by 25)
12x12.5 on :30
as 4x12.5 each of FR, BR, FLY
200 FR warm down
Recovery workout for arms, smooth DPS swimming, strong kicking
Swam at HSA w/ Dave, Dave, Dave, Bob, Bob, Hunter, Andrew and a few others. It was busy today. Matt coached.
3 x 200 (100 Free/100 IM)
250 Easy (Let everyone catch up)
4 x 50 - :30 (evens build, odds fast)
3 x 150 Pull w/ fins (I think we did 2:10 or so on these - made 1:40 to 1:45)
4 x 50 kick w/ fins - 1:00
2 x 150 Pull w/ fins
4 x 50 Kick w/ fins - 1:00
1 x 150 Pull w/ fins
4 x 50 Kick w/ fins - 1:00
10 x 100 - 2:15 Best avg (made 1:03s drafting Andrew)
10 x 50 - 1:00 Drill down/swim back
10 x 50 - 1:00 Underwater down, easy back
*1-8 alternated sdk on back/front w/ fins
*9 sdk w/o fins
*10 br pull-outs
400 Easy IM
The team was no practicing tonight, or tomorrow since they are at a 3 day meet this weekend, so I decided to go stretch out a bit at the Y during lap swim time. There ended up being two 12 year old girls from my group there as well doing a workout the coach had given to them since they weren't going to the meet. I ended up swimming a little bit with them after the lanes got condensed down, but first beat myself up slightly on my own.
100 Kick w/ board
200 Free Pull
Kick Set (all flutter w/ board):
4 x 50 @ 1:00 (went :48s)
3 x 50 @ :55 (went :48s)
2 x 50 @ :50 (went :47s)
1 x 50 @ :45 (went :43)
1 x 100 Free Pull @ 1:30
2 x 100 Free Pull @ 1:25
3 x 100 Free Pull @ 1:20
4 x 100 Free Pull @ 1:15 (1:06s)
I was going to do 5 @ 1:10, but it was time to condense down from 6 lap lanes to 3 lap lanes, so had to cut it short. And yes QBrain, I would've made the 1:10s.
I ended up sharing with the two 12 year olds from the swim team, and we did the remainder of their workout together:
1 x 400 Free Pull Build (went 4:45)
16 x 50 IM Order (4 of each stroke) Alt. 1 EZ/1 Fast
4 Fly @ 1:304 Back @ 1:154 Breast @ 1:104 Free @ :45
I changed these intervals to make it more interesting. They had it wrote down as 1:30s all the way through. Blah. Made it feel a little more 400 IMy
It was kind of nice to have a mildly easy swim tonight. I left the pool still energized and not run down like usual.
Updated January 4th, 2013 at 11:25 PM by jaadams1
LCM@FGCU Aquatic Center
Air temp of 77, pool at 81, 98% water clarity.
Cloudy, showers with humidity at 80%
3x200 FR SKP
2x200 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)
6(4x50 FR on 1:00, 1 min rest) desc 1-4 as 80%-95%
36, 35, 35, 3436, 35, 34, 3435, 34, 34, 3335, 35, 34, 3434, 34, 33, 3331, 30, 29, 29 (w/fins/paddles
200 BK Kick
800 BK Swim as 4(4x50) build effort 1-4
400 DK w/fins
600 FLY w/fins as 50 DR/50 Swim
100 EZ FR
The recent ten days of training have been effective with steady progress in the dryland program and consistent time in the water between three pools; FMAC, FGCU, and Catalina Isle HOA Pool. It was a mix of SCY and LCM, but starting next Tuesday the time in the pool will be almost 100% LCM.
With walking 4 miles each morning this week at Lakes Park with my daughter, dryland training, three days of strong swimming sets including a hard T60 swim, power swimming with fins/paddles, some developmental speed work, it was clear while warming up that I did not have much left.
Set 1 - Before doing the warm up I was considering 100s - 150s, but changed to 50s, as my recent pool time has been a mix of LCM and SCY where my LCM pacing still needs more steady development. The results show my basic speed is actually progressing, however while doing 35-36 pace at 80% effort is good at this point, it took what felt like 110% to do those 33s. There is no doubt I have a lot of work ahead to build out the pace towards 100s, 150s, and 200s.Sets 2&3 - After Set 1, there was nothing left to make any significant effort. But found my feel for the water in the backstroke to sustain a nice flowing rhythm. The Fly was very long and smooth and in that way was fun to do.
Updated January 4th, 2013 at 05:34 PM by fdtotten
4 x (5 x 50 @ :15 RI)
1 = front scull
2 = scull switch drill
3 = human drill
4 = DPS free
5 = EZ DAB
16 x 25 DPK shooters w/fins @ :40
10 x 50 DPS w/agility paddles @ :15 RI
-- 5 free, 5 back
6 x 50 fly drills @ :15 RI
Just an easy technique-focused recovery workout today. I needed it after yesterday's sets. Blasting off soon for a high school swim meet.
Fast Fri Jan 4th, 2013
Recently Renewed my 2013 USMS membership
Don't have a team?
Consider registering with: Longhorn Masters / TXLA
especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
2013 South Central SCY Zone Championships
April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays
Tue Jan 1st:
Assigned 13 rounds of: (500 Fr on 7:00, 50 fast on 2:00)
Did: 7 rounds then got out,
went 5:22 on last 500
Wed Jan 2nd Did not swim
Thu Jan 3rd
10 x 100 on 2:00 hold 1650 pace
10 x 75 on 1:30 hold 1000 pace
10 x 50 on 1:00 hold 500 pace
100 fast choice, flutter kick with a board from a push, went 1:08
6:00 7:30 - dove around 6:12
SCY UT Swim Center main pool, north end
Swam with Bill Cohn from San Diego, David Alley, & Marcio
Trained beside Sloan, Kellie & & Gull
went 150 or 200
4 x 50 FAST in heats (3) each heat took 1:00
used it to warm up
assigned 1000 something
4 x 100 fast in heats (3) each heat took 1:30
didn't really work it that hard
assighned: 1000 something
prob went 850
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
1 X 200 3:20 3:00
2 X 150 2:30 2:15
4 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
4 x 100 kick 2:15
1 X 100 swim
4 X (4 X 75 1:20
Round 1: free
Round 2: 25 stroke/50 free
Round 3: 50 stroke/25 free
Round 4: 75 stroke
3 X 100 1:30
1 X 75 fast 1:30
WARM DOWN: 4 X 50 easy 1:00
Felt stiff this morning so decided to get to the pool a little earlier and to my surprise the senior age group coach arrived at the same time. This allowed me to finish my warmup before the Masters arrived. I in essence did a double warm up which helped me a lot.
6x50 catchup drill on 50
6x50 finger drag drill on 50
5x100 kick on 1.20 with fins
3x(75 fast/easy/fast on 1.50, 100 50fast/25 easy/25 fast with high pace kick on 1.50, 50 25 easy/25 fast no breather on 1 min).
6x125 50 drill/75 long stroke on 1.45.
veryone else went 100s on these but coach decided I needed the distance. Honestly it felt good to stretch out on this set, and I still got between 15-20 seconds rest.
2x(2x100 free on 1.10, 100 stroke on 1.40, 2x50 stroke fast on 1min)
I quite easily went 1.04s on the 100s and 28s on the 50s which I did free.
Part of my three week cycle includes adding the vasa swim bench. I started with 15 minutes which was plenty after Swimming last night and this morning and weights last night. I really like the swim bench and think it will really help my free pull. The plan is to ramp this up over the first three 3 week cycles. My upper body is quite sore and I will take so ibuprofen if it does not ease up. Weighed myself after practice today and weighed in at 188 which means I am maintaining the weight. Despite hurting physically I am feeling good about where I am at right now.Back to work on Monday so I will see how that works with my training program!
Swam w/ Dave, Dave, Dave, Roger, Aundrey, and Danny. Felt a little sick this morning but that wore off by the first set. Everyone chipped in a 1000 or so yards today to make up the workout.
600 Warm up
5 x 100 - 2:00 Convert Free -> Fly Last 100 hard (I did about 1:18)
5 x 100 Stroke - 2:00 Descend (did br, make 1:22 on last one)
10 x 100 IM - 1:45, at least 25 kick on each 100
1200 - 18:00 Start w/ 100 pull. Swap 25 pull w/ 25 kick if you are ahead of the 1:30 pace. Swap 25 kick w/ 25 pull if you are behind the 1:30 pace. I was about :40s ahead of 1:30 when I started all kick (after 400 yards). Finished the last 800 all kick with about :20-:25 seconds left over.
10 x 50 - 1:00 No breath down, easy back
4 x 200 Pull - 2:40, odds back/evens free - this didn't work so great. Made the first backstroke but slacked off too much on the free pull. Only had a couple seconds rest at the wall and ended up with a paddle set wrong and a lose buoy. Stopped at 25 yards to fix the paddle and 75 yards to fix the buoy. Finished at 2:55. Made the last free pull on 2:20 to keep on the interval.
200 Cool down
AM only SCY
8x150 @ 2:15
4 - smooth
4 - D1-4 to PINK (1:46, 1:42, 1:38, 1:35)
16x25 @ :25 kick w/ fins
1 under H2O/3 smooth, 2 under H2O/2 smooth, 3 under H2O/1 smooth, 4 under H2O
300 @ 4:45
RD1: 200 drill/100 strong
RD2: 100 drill/200 strong
RD3: 300 strong (3:18)
**At this point, SPM was supposed to do a 2000 @ 27:30 holding goal 1 Hour Swim pace. As much as I love "distance", that sort of thing isn't really my cup of tea so I did the following on my own:
6x100 @ 1:25 swim w/ strapless paddles + snorkel focusing on catch and finish
6x @ 3:00
100 push FAST (57.1, 56.4, 55.9, 55.8, 56.9, 57.5)
4X50 @ :50 A.R.
It was interesting swimming in the rain. Haven't done that in years. Not that any of the SPM swimmers read my workout log, but I do want to say thank you to all of them for allowing me to drop in on their practices. The workouts are well run and the people were extremely friendly. I would recommend any USMS swimmer who happens to find themselves in St. Petersburg and needing a place to swim to check them out!
Updated January 9th, 2013 at 10:01 PM by Calvin S
A lot of my swimming has been done at 5:30 AM. This is a different world from the lunch time swims, or the early evening after work swims. Unlike other times of the day swimming at sparrows fart is part getting out of bed and getting to the pool, then seeing all the weirdness in between.
Here is a brief list of oddities....
1/ driving to the pool and seeing people doing the walk of shame from the night before.
2/ getting into the pool and waiting a good 15 min for the lifeguard to saunter up to their post.
3/ the territorial behavior of picking a lane. it usually is a first come first serve. But certain lane mates are "hard to swim with."
4/ the lapper... that one person who is oh so fast and they tend to try to pass you when you are less than 1 foot from the wall
5/ people who actually steal your kick board.... really you can't walk the extra 5 steps to get your own
6/ the half awake lane hog. love how they drift over
7/ the gaggle of swimmers who all are practicing the same workout and belong to some phantom team who take up half the lane space. I also love how they all gather in the deep end and chat for a good 5 min. It's early in the morning, go swim and then go to work.
I had to give up the TV tonight to head to practice. I didn't really want to go, with the Oregon/"other team" going on tonight. The opening kickoff return was great, and the rest of the first quarter was pretty good as well. It was 15-7 with K-State banging on the door when I finally had to go for practice. After I got home, I was happy that ESPN had some good news for me.
300 Kick w/ board
300 Free Pull
4 Rounds of:
200 SDK @ 3:00 Build (2:40s)100 SDK @ 1:25 Sprint (was 1:13-15s)50 SDK @ :40 Sprint (was :35s)
4 x 300 @ 4:00 (held 3:25-3:30s)
2 min. rest
4 x 325 @ 4:00 (held 3:45-48s, 3:39 on last one)
200 EZ swim
16 x 50 @ 1:20 (4 of each stroke)
8 x 25 AFAP (did all Free) @ 1:00
That main set was a good one, and unlike any that we've really done before (with the club team) that I can remember. It's just 100% middle D/dist. short rest hard core kind of stuff--exactly what I like. The way John designed the set was each lane had the same intervals, but the other 2 lanes did 275/300 and 250/275 while my lane did the 300/325 distances. All 3 lanes were basically finishing their distances at the same time, so it worked out good.
I was pushing pretty hard, and not really sure if I could've possibly made it with a 325/350 distance on the 4:00 interval...but I bet KNelson's workout lane would've ate that up no problem!
The team is off to a 3 day meet this weekend down in Walla Walla, WA, so no team practices till Monday. I'll probably hit the YMCA on Saturday at lunchtime for a few miles.
LCM@FGCU Aquatic Center
Air temp of 74, pool at 80, 98% water clarity.
Sunny with humidity at 69%
3x200 FR SKP
4(5x100 on :20 rest) as
FR - 50 DR/50 Swim BC5BR - 50 K/50 Swim #2-4 w/snorkelBK - 50 DR/50 SwimFLY - 50 DR/50 Swim
6x200 FR on 3:00 (w/paddles, short fins) desc 1-3,4-6
Did 2:23, 2:20, 2:18, 2:21, 2:17, 2:15
4x400 IM on 1:00 rest
Kick50 Kick/50 Swim50 Drill/50 SwimSwim
4(3x50 on 1:30) desc 1-3 each as 85-95%
Fly - 35, 34, 33Back - 37, 36, 36Breast - 43, 42, 40Free - 34, 32, 31
100 EZ FR
Set 1 - Basic stroke endurance and techniqueSet 2 - I have found for myself, that swimming with paddles and fins helps me to swim faster and concentrate on "as best possible stroke technique". Significant strength and endurance development in the legs and arms are also a benefit of strong swimming with paddles/fins. At this point, I feel there is good transference of skills and fitness to swimming freestyle without equipment.Set 3 - I needed to kick and recover from Set 2. By the 400 IM swim, I was feeling OK again and moving through the water well.Set 4 - 3x50 of each stroke with descending effort. Did better than I expected to, so that is always a good way to end the workout.
Updated January 3rd, 2013 at 06:07 PM by fdtotten
12 x 25 shooters w/fins @ :40
4 x 50 torque drill w/agility paddles @ 1:20
5 x 20 AFAP free in & outs
5 x (AFAP broken 100 w/fins + 200 EZ) @ 7-8:00 (wasn't really paying attention to interval)
-- break for :15 @ each 25
1 = fly (45)
2 = back, surface before 15 m (45)
3 = breast (55)
4 = back, surface before 15 m (44 high)
5 = dolphin kick w/board (47)
-- felt the need to breath on the last one and legs were really burning
-- my SPL in breast has dropped using a wider pull
Fins & parachute & small paddles:
50 breast @ 2:00
50 back @ 2:00
50 breast @ 2:00
100 back @ 3:00
50 breast @ 2:00
Whew, kinda tired from that one! 100 is a long way with a parachute. I may need a new one. The cord is twisted so much that I've lost about a foot of length or more.
Flip turn fundamentals:
-- I know I don't pull first with the bottom hand. My left hand is always on the bottom while streamlining, but I take my first pull with my right hand...
Overload & underload training:
AM only SCY
5x250 @ 3:45
2 - long and smooth
3 - light D1-3
12x100 @ 1:45 kick w/ fins
2 - PINK (held 1:05-1:07)
2 - RED (held :57-:59)
24x25 @ :30 odd: drill, even: swim w/ strapless paddles
5x400 @ 5:40
2 - pull w/ buoy + paddles + snorkel N.S.
3 - D1-3 to BLUE swim (4:30, 4:21, 4:13)
6x50 @ :50 A.R.