400 FR with snorkel/200 BK/200 IM drill
Slap on snorkel for:
K --- Pull with Buoy
050 - 100
100 - 150
150 - 200
200 - 300
150 - 400
100 - 100
050 - 050
50 Back easy and out
(Solo/Rec/2950 yds/50 min)
Nice stretch-out swim today in a crowded lane. Worked on technique with the pulls and tried to push the kicks. I was going to keep increasing the swim distance but was running out of time. It has been below freezing during the past few mornings here in Vermont, and the potential for the third straight season of sub-par apple crops is likely. I covered half of our grapevines and we took some potted plants inside. The past five or so years we have seen beautiful weather in early May, but then a cold snap will move in and kill off all the buds. They always say that it is best to be patient and plant the garden around Memorial Day to avoid the frost around these parts; we have always listened.
I had a good nights sleep last night and woke up for the first time since Friday not congested. I had the goo d after affects of my taper at the beginning of practice but by the end I was poooped. This was a long 75 minute workout.
400 free with snorkel
6x50 alternating catchup and finger drag drill on 45
6x100 IM descend 1-3, 4-6 on 1.20
4x500 free on 6mins, #1 breath every 5, #2 over kick, #3 4 SDKs off walls, #4 DPS
6x200 on 2.50 2x(IM, free, back/free by 50)
I felt tired by the end of this one. Found out after practice my team is hosting a long course meet on 6th July in Rockwall, Tx. The meet details will be posted in the next couple of days. I can't wait. we have an awesome facility and we need to host some more meets. Now all I have to do is motivate my own team to sign up.
Updated May 15th, 2013 at 08:38 AM by StewartACarroll
I was going to just work on stroke and getting a complete follow thru but to my surprise I did so well that I just started pushing a little bit more.
500 free kick w/zoomers
15x100@1:45 free w/paddles & bouy went 1:37, 1:36, 1:36, 1:37, 1:35, 1:35, 1:35, 1:35, 1:34, 1:33, 1:33, 1:32, 1:32, 1:31, 1:30 I didn't plan it that way it just sort of happened and felt good all the way
500 free kick w/zoomers
500 free w/snorkle EZ
Total 3500 meters
substitute coach tonight - Anne, who is the White Group coach (next level below ours) gave us a minor butt kicking tonight.
7 Rounds of (X + Y + Z)
X = 25, 50, 75, or 100 @ 1:15 SprintY = 50 (25 EZ/25 Fast) @ 2:15Z = 100, 150, or 200 @ 3:15 Sprint
Depending on if your are a sprinter/distance person/or working strokes, you choose the distance you can make and/or put the best effort into. If you're doing shorter distances just stay out of the way of the others in the lane.
I did 4 Rounds of Free
100 @ 1:15 (held 1:00-1:01s)50 @ 2:15200 @ 3:15 (held 2:06-2:08s)
Then 3 Rounds of Fly
25 @ 1:15 Sprint (did a 50 @ 3rd round)50 @ 2:15 EZ/Fast100 @ 3:15 (went 1:06/1:04/1:05) <-- the end of the third round was like "whoa!" and my arms were glad it was over!
Fun little set, I enjoyed it.
(1400 Free + 550 Fly/2950)
6 x 100 Flutter Kick w/ fins @ 1:25 (25 Back/25 Side/25 Side/25 Back)
16 x 50 Pull/Scull stuff w/ no paddles @ LIFO (last in-first out)
4 x 50 (25 Front Scull/25 Free)4 x 50 DPS Free4 x 50 Build Free4 x 50 Scull
I suck at pulling without paddles. 15+ SPL, and the kids are outswimming me. With paddles, I can go, but with buoy only...I'm almost a sitting duck out there! I actually am a kick-based swimmer, weird for a distance guy.
20 x 25 Dolphin Kick w/ fins & board
Odds Underwater Kick w/ board
Evens Kick w/ board on surface
Various 2 person relays, one person is the arms, one is the legs...though the one with the legs was only drag floating with a buoy. Did breaststroke, back, and free. I was best at breaststroke like this.
4 x 50 scull w/agility paddles @ 1:10
8 x 50 DPS free w/agility paddles @ 1:10
12 x 50 kick w/fins @ 200 pace @ 1:00
-- 6 free (35-36)
-- 6 back (36-37, cramping issues)
6 x 50 single arm fly @ 1:10
8 x 50 DPS back w/agility paddles & fins @ 1:10
2 x (25 scull + :30 RI + 25 smooth fly + 25 EZ flutter kick)
-- tried fly w/agility paddles, still very awkward (32)
-- fly w/o paddles, cruise (30)
Total: 3100 m
Since Coach Cheryl (who I shared a lane with) said the pool would be LCM right after nationals, I wasted no time in going! It felt long, but not horrifically long. Still did a mostly recovery workout with nothing fast. Hopefully, I will be ready tomorrow for at least some 100 pace work.
Tips for improving breast collected from nats thread. Maybe I can work on these on a recovery/technique day.
1. evil kick on back, knees not breaking surface
2. eggbeater kick
3. evil kick w/buoy right above knees
4. breast pull w/flutter kick for turnover
5. breast alternate fly pull and evil pull (sounds awkward)
6. hip thrust -- no idea what this is about
7. narrower pull
Way way more importantly, Patrick insists I need to learn the back to breast crossover turn. I look at videos of these and get dizzy and confused. Does someone have a 5 step to do list for this turn? This is definitely something I can see trying to learn.
... and Dave.
600 Warm up
10 x 100 - 1:30 Odds IM, evens free
16 x 25 - :30 IM Order, half underwater
5 Rounds of:
* 4 x 50 - 1:05 (Odd rounds 1/2 underwater, Even rounds kick)
* 2 x 200 Pull - 2:20
Making the 200s on 2:20 wasn't so bad but pushing off for 12 yards underwater right after was pretty tough. The original interval on the 50s was :50. Don't think I could have handled that.
8 x 50 Kick - 1:00
100 Timed kick (IM - 1:33)
200 Cool down
5 x 50 front scull w/agility paddles -- Wook, I like this for DPS too
50 EZ flutter kick
10 x 50 w/fins & agility paddles @ 1:00
odds = DPS free
evens = DPS back
50 EZ flutter kick
4 x 50 caterpillar fly drill @ 1:10
8 x 25 shooters w/fins @ :490
50 EZ flutter kick
100 smooth free
Made it to the rec center for a post nationals recovery swim. I don't feel quite as horrible as I usually do after a multi day meet, though I am certainly tired. I'm going to jump right back into training though, with LCM Zones so close. I am heading to Mason shortly because they have switched to LCM. I have 4 weeks to train before doing a 2 week taper. I can't decide if I should go back to the gym or not ... I may not. I'm going to be really really busy the next month with Teen Fort graduating, Lil Fort's going away party, spring racing season, soccer tournaments, etc. Last night was Lil Fort's last USAS practice. Kinda sad, but she can't keep doing 3 sports and swimming is the one to go with the move. She's a good little fly/free swimmer, but she is a vastly better runner and wants to focus more on that.
I am reserecting workouts from back in 2008 but I am not as fast as I was so this will be interesting. Another interesting note, the difference in speed between my right arm and left arm is even greater than before.
6x50@1:20 free right arm only w/paddle on right hand just made these
200 free kick w/zoomers
6x50@1:15 free left arm only w/paddle on left hand made these with 6 seconds to spare
there used to be only a 5 second difference between right and left but this was more like 11 seconds
500 free kick w/zoomers
6x50@1:00 free w/paddle on right hand 4 kicks on the paddle hand
200 free kick w/zoomers
6x50@1:00 free w/paddle on left hand 4 kicks on the paddle hand
400 free EZ
Total 3000 meters
Back at it regular training again with the kids, back to using my long fins on the kick sets again, back to doing ALL the reps on the sets, and ALL the yardage as given. Oh boy...coming off tapers can be a b**** at times, but I need a little kick in the butt now.
Only had 6-7 per lane tonight, so it was a joy!
24 x 50 SDK on back w/ long fins @ :45 - pretty much kicking in a wave pool
Lane Station Rotator - Main Set
Lane 6: 7 x 100 Free @ 1:30 EN2 work
using the chart we've been given my :52 best time shows the EN2 100 is about 1:08s - EN2 is supposed to be a pace you could hold "forever" while keeping your HR 130-150 or so.
Lane 5: 7 x 100 Stroke @ 1:40 EN2 work
Did Fly - with my :57 best time showed 1:15 (+2 for fly/back) so 1:17 per 100. I couldn't swim fly that slow and keep it in control, so I just swam them at 1:07/1:08s. Because I did Fly, the odds were stroke, evens were EZ Free
Lane 4: 7 x 100 Free @ 1:30 EN2 work (same as Lane 6)
just held them around 1:08s
Deep Tank: 12 x underwater SDK bursts across tank (about 12.5 yards)
All w/ long fins and paddles:
10 Rounds of:
50 Free @ :45 holding ~200 best time pace per 50 (~28.5) - went :26s/:27s2 x 25 Free @ :45 - Faster speed than the 50s
My abs and legs are already killing me with all this fin work today. Time to start adding some pushups and light weights into my life...just stuff I have around the house though...I'm not a gym rat type of person.
AM SCY and PM LCM
600 swim (200 FR/100 BK)
500 kick w/ board + fins
400 pull w/ buoy only
4x200 @ 2:40 D1-4
5x100 @ 1:10 AE
4x100 @ 1:40 kick w/ board + fins
5x100 @ 1:45 k/sw/dr/bld
3x100 @ 1:30 D1-3
Swam w/ Dave, Dave and Dave. Pool was really hot today. Someone removed the thermometer so I have no idea how hot but it felt warmer than the typical 86.
650 Warm up
3 x 50 Free - :50 / 1 x 50 Kick - :50
1 x 50 Stroke - :50 / 2 x 50 Free - :50 / 1 x 50 Kick - :50
2 x 50 Stroke - :50 / 1 x 50 Free - :50 / 1 x 50 Kick - :50
3 x 50 Stroke - :50 / 1 x 50 Kick - :50
4 Rounds of (Pick 4 from Fly, Br, IM, Free, Free for each 100)
* 100 - 1:30 (fly on rounds 1 & 4, Br on rounds 2 & 3)
* 100 - 1:25 (did IM)
* 100 - 1:20 (free)
* 100 - 1:15 (free)
After 2 rounds, I wasn't doing so well and we decided to implement a 1:00 rest in between rounds.
7 Rounds of:
* 75 Pull - :50 / 25 Pull - :40
* 75 Kick w Fins - 1:05 / 25 Kick w fins - :45
4 x 25 - :40, no breath
4 x 25 - :35, kick
4 x 25 - :30, IM Order
4 x 25 - :25, Fly
4 x 25 - :20, Free
200 Cool down
Had a great weekend - went out for a nice motorcycle ride to break in the new tires, had some swimming, then two really good church services (in the morning the pastor looked at 2 Kings 4:8-37 and in the evening we looked at 2 Tim 1:3-7; both portraits of loving mothers stepping out on faith). To honor my wife, I made crepes and my son picked some wild flowers, which we served her in bed. Then a quiet day, which was fine with me!
Saw this workout from the Kiefer.com email/tweet and gave it a go this morning:
400 FR with snorkel/200 Back/200 IM Drill
Go THREE times through on base:
- 100 Pull with buoy
- 2 x 50 Kick
- 4 x 25 Swim
- 200 swim with Agility paddles
(I added the buoy and paddles, and did all with snorkel)
4 x 50 on :55
- DPS free down
- FAST IMO back
200 loosen and out
(Solo/Rec/2700 yds/50 min)
Fun repeating workout, and nice to not have to think one up every now and again. Focused on swimming with more intensity each time through, and using the 200 as recovery.
I arrived home around 10.30pm last night and grabbed a quick sandwhich and went to bed. My plan today was to do an easy hour stretch type swim. The alarm went off hard at 4.30am and I dragged myself to the pool. I am glad I made the effort because I felt much better after the swim. The pool was setup long course, which was hard since I have been concentrating on short course yards for the last few months(with the odd LCM thrown in for good measure). It was great seeing everyone this morning and most of my team had watched the live streaming video of both Nikki and my races. I think my team mates were as excited about the meet as I was. I just wish We had more attending. Oh well there is always next year.
1000 swim with snorkel
6x150 kick with fins with 15 seconds rest between 150s
12x50 reducing stroke count per 50 on 1min
6x50 swum 25 fast, 25 easy
Total 3000 meters.
I plan on taking this week pretty easy before getting back into the groove next week. As I have blogged before I spanning on doing 4 or 5 workouts a week through the summer and then working on my next goals and a program for the next year. I am looking forward to spending time with my kids in the evenings.
I am not forgetting what I learned about my stroke Saturday. Going to apply it in my training.
1000 as 200swim/200pull/200swim/200kick/200swim
5x200@3:30 free w/paddles & bouy
4x200@:05RI kick w/zoomers #1&3 fly #2&4 free
200 IM w/zoomers breast w/fly kick
300 free w/snorkel & 4 beat kick
Total 3500 meters
Swam w/ Dave, Dave and Tess at the Hsv Nat. Had a hard stop at 7:00 am to go coach soccer games. That was a good thing because I was hurting about then.
400 Warm up (Does putting in lane ropes count because I should maybe get credit for 500 meters?)
3 x 300
* #1 Fly/Bk/Br kick down/free back
* #2 Fly/Bk/Br drill down/free back
* #3 Fly/Bk/Br down/free back
Dave took off on these and we didn't end up with any rest. It was more like a 900 straight.
I think this is what we ended up doing. Anyone see a pattern here because I just don't see one.
3 x 200 Negative split - 2:00
2 x 200 Pull - 3:00
6 x 100 odds easy - 2:00, evens hard - 1:20
Only made two of the 6 100s and had to pack it in.
200 cool down
Nice dip with the masters team today. Since a majority of the swimmers do not seem to be interested in competition, I have changed up my strategy: I'll warm up with team, hop out of the water for a period of instruction, then join back in for the rest of the workout. Today is a drizzley kinda day, and only Kevin, Jill, and GregJS made it out. I did:
W/u: 200 Fr/200 Bk/200 IMdrill/100 FR fast/200 kick
Then got back in for:
4 x 50 on 1:00 (odds = EZ, evens = fast)
3 x 100 on 2:00 (descend: Fr = 1:14, :06, :01)
2 x 150 on 3:00 (50 EZ, 50 FAST, 50 EZ)
With lack of numbers, we just talked a bit about OW sighting in place of some paceline swimming. Then I finished off with:
8 x 75 on 1:15 (25 kick/25 FAST/25 pull with buoy)
-1-4 = FR
-5-8 = IMO
150 EZ and out
(Masters/Rec/2600 yds/60 min)
Planning to have a "potluck" after practice in two weeks with some snack food. Our focus will be on incorporating OW training and preparation, as a majority of our swimmers are triathletes. It gets even tougher to attract people to the pool when the weather turns nice, so hopefully this focus should help remind folks we are still in the water.
Was able to watch some more swimming on the live stream - a great 500 heat as well as Fort teen hammering the 100 breast. It is such a great tool to have in order to stay involved with the action in Indy.
Also, I would like to wish all you ladies out there a Happy Mother's Day tomorrow. Even if you don't have any kids, the example and guidance that you provide to those around you is a great support. Thank you
Updated May 11th, 2013 at 04:44 PM by rxleakem
New lighting, a cold pool at 83, cold for them. 2 hours of excellence.
On my 3rd round of free I kept a comfortable pace and worked the underwater pull which was much stronger.
500 free kick w/zoomers
3 times thru
5x100@1:30 free descending w/paddles & bouy
200 back EZ
Round 1 went 1:23,1:22,1:21,1:19,1:17
Round 2 went 1:24,1:23,1:20,1:17,1:17
Round 3 went 1:20,1:19,1:18,1:17,1:17
4x100 back kick w/zoomers #1 fashion model #2 partial recovery #3 arms perpendicular #4 streamline
8x25@:45 fly scull w/monofin
200 1 arm fly alt rt arm/lt arm w/monofin
8x25@:45 fly 6 kicks then stroke w/monofin
200 fly kick w/monofin
8x25@:45 fly w/monofin
500 alt by 100 free/back
Total 5000 yards
I decided last night during/after the forumite dinner that I was going to swim today's events "cold turkey". What that means is basically ZERO warmup/ZERO cooldown. I broke that rule by doing a 100 cooldown after my 500, but that was it. A total of 700 GTD yards for the day. And I don't regret my decision at all. It worked out fine, and honestly I don't believe I would've been any faster in the 500 even with a warmup.
Here it is:
500 Free - 8th Place - I posted my splits, along with Jorge, who was right next to me in the heat. He was coming back at me slowly during the race, and around the 400 I really noticed him coming!! Went to the legs like my coach always says, and that is was pulled me through! Without my legs, I would've lost this race. Thank you Coach John!!
While it looks like I added time, I didn't. It was a masters best time by over 2 seconds from when I wore a full-leg tech suit back when I was 32 years old. So this is by far my master's best time. I held very consistent, and definitely hit the afterburners at the end.
8 Adams, James 35 HMS 5:05.00 5:10.30
27.42 58.01 (30.59)
1:29.51 (31.50) 2:01.38 (31.87)
2:33.06 (31.68) 3:04.93 (31.87)
3:36.88 (31.95) 4:08.59 (31.71)
4:40.53 (31.94) 5:10.30 (29.77)
9 Albino, Jorge 38 SYSM 5:02.00 5:10.72
27.73 58.74 (31.01)
1:30.97 (32.23) 2:03.23 (32.26)
2:35.63 (32.40) 3:07.80 (32.17)
3:38.78 (30.98) 4:10.00 (31.22)
4:40.99 (30.99) 5:10.72 (29.73)
100 Free - 28th Place - this was my sixth event choice, or "filler material" for the meet. I knew my flight outta here was at 3:00pm, and just signed up for the first event of the day regardless of what it was...thankfully it wasn't the 50 Breast!
28 Adams, James 35 HMS 52.49 52.72
25.08 52.72 (27.64)
It is what it is. The 100 isn't exactly my style anymore, but I gave it all I had. Felt more like flailing in the water vs. that EZ swim that I remember back in college. Oh well, back home soon, and back to hardcore training again with the kiddos at Velocity Swimming. LCM season is upon us, even though I won't be in a LCM pool till June, right when our opening of the season LCM meet is.
It was great seeing and meeting all the forum folks this year at Nationals as well. Good luck to everyone, and thank you all for your support!
LCM@FGCU Aquatic Center
Air temp 75, Water temp 77
Sunny, humidity at 72%
200 FR as 2(50RA,50LA)
400 FR as CU
200 FR as DPS, SPL-26-28
200 FR w/agility paddles-tube-buoy
4x50 FR on 1:15 *34s
6x100 FR on 2:00
*1:18, 1:17, 1:17, 1:16, 1:16, 1:16, 1:00 rest, right into
5x100 FR on 2:15
*1:15, 1:15, 1:14, 1:14, 1:14, 2:00 rest, right into
4x100 FR on 2:30
*1:10, 1:10, 1:09, 1:08
---200 DK/bk w/fins
---200 BK Swim
---Warm shower 5 min
4x300 FR on 5:00 w/agility paddles-tube-buoy
*4:00, 3:58, 3:58, 3:56
---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
---Warm shower 5 min
3(4x50 FR on 1:20, 1:00 rest) w/agility paddles-fins
---Warm shower 5 min
1200 FR as 100 smooth/100 strong/100 DPS as SPL 24-26
This workout was supposed to be of more quality swimming, but was actually about making a hard effort to swim average to slow and felt ugly like early season LCM, from the warmup to the warm down, including that I was cold in the water the entire time. No kicking power, no arm strength, 1:18 felt like 1:15, and only with supreme effort I could barely do the 1:10/100s and 29/50s etc.
I have been furiously working on an editing project re-write each afternoon and evenings, so I did not have effort & time to post workouts this week. They were about 5-6K with focus on 800 Meter target race 1:18/100 pace in 200s-300s-400s, other than on Wednesday when Patrick-pwb was here.
While working at my desk, I have the Indy Nationals streaming video on a third monitor, and was able to see many of the forumites swim (and doing so well). I really hope to participate in a USMS National Championship myself in the future.
Woke up this morning after a wonderful night of almost 12 hours of sleep! Awesome!
Went over to the pool about 7:50am, waited till I saw the online postings for the 400 IM heat seedings to see how much time I had. Then I hit the Gold Medal breakfast session prior to getting wet. Squeezed into my suit, warmed up about 300 or so, (seriously). This also acted as my cooldown from last night's 1650. This is my training secret, other than snacking on fast food which everyone already knows about! I train like an animal, but when meets come, I do very little warmup and cooldowns. It's just the way I roll, and at least for now it works.
400 IM - 4th place - I thought I was going out quick, but I just couldn't keep up with the guy next to me who went out in a low 57. Ran him down in the final 100 though. In regards to that final 100, I had the fastest 100 Free split of all but the 1st place guy in my age group. Didn't break 1:00, but was close. 5 second+ drop for a season best, 3 seconds away from a masters best.
4 Adams, James 35 HMS 4:35.35 4:33.25
27.31 59.44 (32.13)
1:36.10 (36.66) 2:12.08 (35.98)
2:52.69 (40.61) 3:32.79 (40.10)
4:04.06 (31.27) 4:33.25 (29.19)
200 Free - 14th place - Dropped a second from my meet about 3 weeks ago, but I was just tired overall. Not fully recovered from the IM I guess. 10th place for a medal was 0.7 seconds faster than I went.
14 Adams, James 35 HMS 1:56.35 1:54.49
26.46 55.36 (28.90)
1:24.81 (29.45) 1:54.49 (29.68)
200 Fly - 5th place - 3rd event of the day, and I felt it. I didn't die, but I just couldn't get going, nor keep the momentum going strong like I wanted. Equalled the season best time I did back in February, so that is fine. Quite a few people did this same triple of events today, and congrats to all of them. You'll hear stories about some who did BOTH the 50 Back and 50 Breast too...but...
5 Adams, James 35 HMS 2:05.35 2:07.52
27.32 59.19 (31.87)
1:33.47 (34.28) 2:07.52 (34.05)
Tomorrow is my SUPER EZ day with only the 500 Free and 100 Free. After that we pack up, and get outta Dodge, getting back to Seattle around 8:30pm PST...then the almost 3 hour drive home over the mountains to Wenatchee.