Wed Nov 11th, 2009 TODAYS SWIM PRACTICE FOUR OR MORE SDKs off EVERY wall SCY 5:30 - 6:30 Whitney coached dove in on after warm up swam with jon, tyler, marcio, ned, nate, & brad TSC Diving well WORE briefs Warm Up missed it MAIN SET whitney set up 5 stations we spent 6:00 in each one 8 x 50 warm up 12 x 25 on 30 worked SDK 5 x 50 fr 6 SDKs off each wall 8 x 50 worked SDK 12 x 25 on :30 worked SDK MEETS: Saturday, November 21 & Sunday 22, 2009 University of the Incarnate Word (SCM) Masters Meet 9 Days till San Antonio December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 22 Days till Long Beach
UMHS Warm 10x50 on 1:00 Main 10x100 on 1:40 50 ez *left shoulder prevented applying torque Kick 6x50 BF K (on back hands streamlined) 2:00 Drills 6x50 Stanford drill (4 strokes BF no breath, FR to wall, then 4 more BF no breath FR to wall) 1:30 6x50 BK d/s (drill is one arm overhead switch)1:00 200 cool down Its just human nature to compare oneself with others in their quest for swimming greatness. Its good to have higher standards to look up to, it always keeps me motivated, as I have a competitive spirit. So even if I don't have stellar workout performances, I believe that lowering my standards in this case is not the wise thing to do, as my standards seems to be lowering themselves without any due process on my part. I haven't been in the pool since Friday. Today my 10x100 on 1:40 were landing on 1:20 -1:19. The last time we did it, I was just cruising and doing 1:18-1:16 on 10x100 on 1:30(Sept) Last spring I was able to get 1:10-1:13 on 5x100, so the weight training is having a negative affect on my overall performance. (I started in the spring in hopes of lowering my cruise towards 1:05 or better.) Somehow its just not helping. Ive injured my shoulders and I just don't have the strength I need to pull myself through the water faster. Ive decided that I will go back to normal dryland/calisthenic's/pilates. This is not to say that weight training is bad, I didn't approach it correctly and I did more damage than good, ergo I should have got a trainer to help me with the weight program instead of DIY.
Since I hadn't been to the gym in a few days, I made sure to get in a real meathead ignoramus extraordinaire workout today. I suspect I'll be dead later as usual. Drylands: HS hi row, warm ups sets, 210 x 1 x 5, 220 x 2 x 5 (PR) Dara yoga ball twist on cable machine, 50 x 1 x 15, each side, 60 x 1 x 15, each side one legged squats w/15 lb DBs, 2 x 10 each leg lying overhead tricep press, 20 x 1 x 15, 30 x 1 x 15, 40 x 1 x 15 leg press, warm up sets, 410 x 2 x 10 (PR) (this is the max weight on this machine) deadlift, 135 x 2 x 8 push ups, 3 x 25 body rows, 2 x 15 bicycles, 2 x 50 long arm crunches, 2 x 25 elevated knee ins w/10 lb weight held by feet, 2 x 25 good morning darlings, 1 x 50 box jumps on high box, 1 x 10 rock star jumps, 2 x 10 plyo circuit: 3 x through: 30 seconds lateral jumps over bench w/hands on bench (did 45-47 jumps) 30 seconds rest 1:00 jumping jills 30 seconds rest 30 seconds squat press w/15 lb med ball throwing up and catching it 30 seconds rest power wheel: roll outs, 1 x 15, 1 x 25 pike ups, 1 x 15 As I was getting ready to do the pike ups, a guy came over and declared the power wheel "an absolute instrument of torture." lol I started a second set of the pike ups, but felt an abdominal muscle strain on the left side, so I stopped. This is a very hard exercise if you roll up and out all the way. (Well, FortSon just told me I wasn't supposed to go completely flat ...) prone scapular scrunches, 3 x 25 3 position arm extensions, 3 x 2 x 15, each arm scapular wall slides, 2 x 25 external and internal rotators, 10 x 3 x 15, each arm I then trudged into the hot gym pool and did the following very slowly: Swim/SCM/Solo: Warm up: 600 variety Slow aerobic work: 10 x 25 twirling 4 point shooters 5 x 100 on :20 RI done as 50 backstroke kick/50 back 10 x 25 twirling 4 point shooters 50 dolphin dive Total: 1650 meters 5 minutes hot tub 5 minutes steam room ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Now, I would love a good massage and an ice bath. Alas, that is not happening, and I fear I will be sore tomorrow. But, unlike Jimby, I will not be weak. I drank my pure sort workout and recovery drinks during the workout. I was famished after and made my own recovery smoothie with a banana, fresh blackberries, mixed frozen berries, coconut water, mangosteen juice, walnuts, glutamine, flax seed oil and whey protein. Tomorrow, I'm planning to head to Mason to work out with Speedo, Wolfy and maybe Cage Fighter. Some vertical kicking is on the menu, including vertical kicking with med balls. We may alternate some endurance vertical kicking (as Ande did in one of his circuits recently) with some sprint kicking with the head above water in a streamline position. Wolfy has already announced he will be "moaning." But it will be good for him!
Updated November 10th, 2009 at 06:09 PM by The Fortress
Tue Nov 10th, 2009 have a little cold or allergies Weights World Gym lat press 8 x 40 8 x 45 8 x 50 6 x 55 lat pull 6 x 167 6 x 207 4 x 217 bench press 6 x 135 6 x 185 3 x 200 leg press 8 x 230 6 x 320 6 x 410 TODAYS SWIM PRACTICE FOUR OR MORE SDKs off EVERY wall SCY 6:30 - 8:00 Whitney coached dove in on time swam with Nate & Mike beside Tyler Todd Larry Amy Max & Paul WORE briefs Warm Up 300 fr inx 3 SDKs off each wall, I did 4 100 IM k 300 fr 100 IM MAIN SET assigned 4 x 400 desc done 75 fr 25 stroke mod interval did 4 x (4 x 50 fr with 6 SDKs off each wall) assigned assigned 4 x 300 desc mod interval did 4 x (3 x 25 easy 25 SDK from a dive) got out rested 12 minutes put on B70 legs 50 FL FAST Mike V timed 10 SDKS / 7 SDKS went 23.8 50 easy got out early to make a 8:00 meeting MEETS: Saturday, November 21 & Sunday 22, 2009 University of the Incarnate Word (SCM) Masters Meet 10 Days till San Antonio December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 23 Days till Long Beach
Swim/SCY/Solo: Warm up: 700 variety Hypoxic/Aerobic Kick: 20 x 25 shooters w/fins @ :30 10 belly, 10 back 50 EZ Speed Work: 5 x 50 @ 1:00 25 AFAP flutter kick w/board + 25 EZ kick 10 x 50 back @ 1:00 # 3, 6, 9 fast @ 90% (went 25, 25, 24.5ish) the other 50s EZ 30 seconds extra rest 5 x 50 @ 1:10 25 AFAP free w/fins + 25 EZ 10 x 50 @ 1:10 # 3, 6, 9 fast dolphin kick w/board & fins (went 26.5-27ish) the other 50s EZ 30 seconds extra rest 5 x 50 @ 1:10 25 fast evil + 25 EZ, working on pullouts 10 x 50 @ 1:00 25 easy speed fly + 25 EZ working on breakouts 30 seconds extra rest 5 x (50 hypoxic w/fins + 50 EZ) 50 hypoxic done on back as 25 EZ shooter + 25 AFAP shooter) 100 EZ Total: 4100, 1750 kicking, only 700 fast ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Got some decent sleep last night, but my legs were still pretty tired when I woke up today. I still feel like I banked a reasonably high quality sprint workout today with a large percentage of kicking. I made up this workout, and rather like it. I had thought about coming home and doing some power wheel work. But I'm going to save that for tomorrow and force myself to do RC work tonight while watching House. Child #2 (Mini Fort) has now come down with swine flu. Tris: My Savageman relay mates were on line checking the BTB ironman tri results. The swim times were sick fast, between 44 minutes and 1:07. I can only imagine that this is due to a very strong current. Otherwise, I'll get owned big time in that "race." I am apparently now expected/signed up to do both Savageman and BTB next year. I have warned my relay mates that I am extracting a big travel meet in return for this sacrifice. My running buddy asked how much I was aiming to improve in the Savageman swim leg. I said "one second." This apparently did not go over well. lmao. I've tried to explain to these clowns that I just can't train enough free for these crazy events without shoulder surgery! Indeed, if there's a nice current at BTB, I see no reason to not do part of the race backstroke! Jimby vs Fort: I received my USMS mag today and read the "Both Sides of the Lane Line" feature where Jimby and I went mano-a-mano. Mini-Fort said I got "owned" by Jimby, but she appreciates funny and is under the influence of piggy flu. Fort Son agreed with me, but then he likes weights. Jim has already announced on FB that he "crushed" me. Proof's in the pudding though. :-P Chaos mentioned on FB that, after reading the debate, he had flashbacks to Jane Curtain/Dan Ackroyd. lol
Updated November 9th, 2009 at 10:25 PM by The Fortress
Mon Nov 9th, 2009 Met Jon Urbanchek this morning at the UT swim center after practice, he was observing the UT mens practice. He works as Mark Schubert's assistant for USA Swimming National team. I got to speak with him for a bit. Over 10 National team members train at UT. Jon said if you want to swim fast, swim fast in practice. He's going to run a few practices, do some race pace type sets. We talked about dolphin kicking & he said small rapid kicks are best. I said like Ian Crocker & he said Ian was the best. He also highly recommended this book "The Talent Code: Greatness Isn't Born. It's Grown. Here's How" by Daniel Coyle TODAYS SWIM PRACTICE FOUR OR MORE SDKs off EVERY wall SCY 5:30 to 6:40 Whitney coached dove in on time swam with Nate & Mike beside Tyler & Todd WORE briefs warm up 200 fr 100k 200 fr 100 feet first scull 200 fr 100 k assigned: 15 min swim done 75 swim then get out & dive in sprint 25 did: 25 easy, 50 rest, 25 fast assigned: 10 x 100 fr on 1:15 did 10 x 50 fr on on 1:15 6 SDKs off each wall went 30's & 31's assigned 4 x ( 25 fast followed by 1:00 vertical kick) 50 easy MEETS: Saturday, November 21 & Sunday 22, 2009 University of the Incarnate Word (SCM) Masters Meet 11 Days till San Antonio December 4th - 6th, 2009 2009 SPMA Short Course Meters Championships at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 24 Days till Long Beach
Updated November 9th, 2009 at 04:33 PM by ande
Sun Nov 8th, 2009 lifted weights after swim practice lat press leg press bench press lat pull TODAYS SWIM PRACTICE FOUR OR MORE SDKs off EVERY wall SCY noon to 1:15 Bridgette coached dove in on time WORE briefs today Larry did the postal 6k so Jon & I alternated 50's larry asked me to stick a kick board in the water on each 1000 and at 5500 so todays work out was 53 x 50 on about 1:10 with 1:00 break after every 9 held 30's to 32's MEETS: University of the Incarnate Word (SCM) Masters Meet Saturday, November 21 & Sunday 22, 2009 12 Days till San Antonio 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 25 Days till Long Beach
RC/Dryland: bicycles, 2 x 50 chops on yoga ball w/3 lb weights, 2 x 15, thumbs up and thumbs down prone scapular scrunches w/3 lb weights, 3 x 25 3 position arm extensions, 3 x 2 x 15, each arm soft med ball toss against wall, 1 x 25 scapular wall slides, 2 x 25 seated straight arm dips, 60 x 2 x 25 internal and external rotators, 10 x 2 x 15, each arm 1 legged squats resting other foot on yoga ball, 1 x 15 (Just tried these out. I think Jazz is right, and these would be good to add in addition to the other squats I do) Swim/SCM/Solo: 800 EZ 10 minutes in hottub 5 minutes in steamroom ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I might have indulged in some Patrick-like hubris yesterday in doing both hot yoga and a run the day after doing the P90X plyo DVD. My alarm rang at 8:00 to go to practice at Mason today, and I just shut it off and went back to sleep. I've been exhausted all day. So, I just did a mini RC/recovery swim that I probably should have done yesterday. I hope I don't have to take tomorrow off. I'd like to get in a short, but quality, sprint workout. That said, I think my legs feel stronger than they ever have from the plyos. I am, however, having a bit of left shoulder breakdown. I'm fairly certain this is due to failure to do adequate RC exercises. Whenever I get lazy and lapse in this area, I usually pay the price. (Hence, today's workout.) But Mr. Fort has been gone for 2 weeks, and sometimes I don't sit down till 10:30 pm. Unlike Chris, I can't get myself to do RC work at that time. And I don't think the yoga is aggravating the shoulder ... Bikram yoga doesn't have any of those umpteen thousand downward dogs they do in other types of yoga. Stretching: My husband mentioned that he had read an article in the NYT suggesting that dynamic stretching was no longer being advocated over static stretching. I'm not sure which article he was referring to. It could have been mentioned in the article on cooling down that was discussed on the forum. There were a lot of reader comments posted wrt that article. http://community.nytimes.com/comment...etching&st=cse
Sat Nov 7th, 2009 Trained with UT MEN MEETS: University of the Incarnate Word (SCM) Masters Meet Saturday, November 21 & Sunday 22, 2009 13 Days till San Antonio 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 26 Days till Long Beach FOUR OR MORE SDKs off EVERY wall TODAYS SWIM PRACTICE SCY BLOCKS 8:00 - 10:00 Eddie & Kris coached UT Swim Center main pool north end Swam with UT men dove in 8:06 had to park far, team dove in around 8:04 WORE briefs warm up missed MAIN SET several rounds of 150 200 skipped a few 50's 2 rounds of 2 x 50 k on 50 100 k on 1:40 2 x 50 k on 45 100 k on 1:40 2 x 50 k on 40 100 k on 1:40 eddie said I could do what I wanted but I did the set 1,200 k assigned 6 x 50 did 3 x 50 changed into my oldest B70 main set quadrathlon UT Men wore briefs did 150's of each stroke, I did 50's we went in 6 or 7 heats of 6 lanes 1 & 8 were swim down lanes off blocks coaches go Eddie timed me swam down around 150 to 200 after each swim 50 fly 23.4 50 bk 24.5 went too deep on start 50 br 29.3 50 fr 21.9
Fri Nov 6th, 2009 NOON 2nd work out today decided to go to the NOON work out & take another whack at the 100 SDK for time kinda like a prelim final meet. plus I need to be ready to race 5 or 6 times a day Sat Nov 7th 8:00 am I'm going to work out with UT MEN, do a quadrathlon ADDED THE LINK to the meet infor for the Incarnate Word SCM Meet, I really like this pool & hope we get a great team turn out. MEETS: University of the Incarnate Word (SCM) Masters Meet Saturday, November 21 & Sunday 22, 2009 14 Days till San Antonio 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 27 Days till Long Beach FOUR OR MORE SDKs off EVERY wall TODAYS SWIM PRACTICE SCY BLOCKS NOON to 1:15 Tyler coached UT Swim Center main pool north end, set up for Swam with Larry, Erin, Max & James Fike arrived 12:20 ish WORE B70 legs warm up missed MAIN SET 100 easy 100 easy assigned 4 x 50 fast on 2:00 did 3 kick, went 27, 27, 24.8 assigned 5 x 200 fast on 4:00 did a few easy speed 50's assigned 10 minute pull skipped it changed into my B70 Full 100 SDK fast for time from dive roll off blocks tyler timed went 53.9 (my lifetime best 100 SDK time) went out easier but still surfaced to breathe & broke streamline, going to try surfacing & staying streamlined 100 easy 25 belly SDK fast roll start tyler timed went 9.9 15 meter split 5.6 25 easy Noticed my B70's left BUTT cheek has a rip
Fri Nov 6th, 2009 Following Moscow world cup at http://tr.im/omega 6:00 pm Today UT Women have a duel meet vs A&M Women in Austin, TX 8:00 am Tomorrow I'm doing a quadrathlon with UT Men MEETS: University of the Incarnate Word (SCM) Masters Meet Saturday, November 21 & Sunday 22, 2009 14 Days till San Antonio 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 27 Days till Long Beach FOUR OR MORE SDKs off EVERY wall TODAYS SWIM PRACTICE SCY no blocks %:30 - 8:00 whitney coached UT Swim Center diving well Swam with tyler, todd, nate, ned, mike & mark WORE B70 full warm up 15 minutes choice MAIN SET 200 FREE FAST FOR TIME on 5:00 went 1:52 4 x 50 fr fast on 2:00 went 25, 24, 23, 23 moved up to diving well where we swam in 5 stations 5 minutes in each one, minute & a half to move. 1) 10 x 25 odds FL fast on 15 went 12's evens easy on 45 2) 5 x 50 on 1:00 done 25 SDK shooter 25 easy K on back 3) 5:00 swim (did half) 4)5:00 pull (did half) 5) vertical kick: assigned :30 sec with weight :30 no weight, Did :30 with weight :30 rest 100 easy rest 5:00 100 SDK fast for time from dive went 54 (which is my lifetime best 100 SDK time) needed to stay streamlined longer on 2nd 50 100 easy
Updated November 6th, 2009 at 03:20 PM by ande
Folsom Aquatic Center Warm 2x100FR, 2x100 BK (Did a segment of Chris's workout from the 28th of Oct. I swam this as a recovery swim) Main 300FR on 4:15 ...on 5:00 200IM on 3:30 100BK on 2:00 300IM on 5:00 (done as s/d/d or d/d/s) 200BK on 3:20 100FR on 1:25 (added about 10-15 seconds to change goggles to vanquisher plus for backstroke, between each set...outdoor pool, bright sun.) 50 cool Very very sore and had a hard time with making the intervals... Since it was intended to be a recovery w/o, I didn't sweat it. Folsom is a warmer pool @ 80 degrees (warmer than my home pool; Union Mine) by about 2 degrees and its 7 ft deep end to end. The bottom markers are not equidistant so the far end you have to take an extra stroke before the turn, otherwise you will turn and No Wall! They have lockers, benches and hot individual showers! Ever since Union Mine got its boiler replaced, they have been keeping the temp at around 77-78, the thermometer says 80, but it lies! If you don't keep moving, you will get cold. One of the master swimmers started a petition to turn up the heat a degree or two, a lot of people have signed, so hopefully the powers that be will warm it up a bit. I wanted to make this evenings AQUM workout, but I decided to feed the horses, goats, dog and cats, then take out the trash, which requires driving up a gravel road. By the time I hit the road, it was too late Kind of senseless to arrive late to practice, then have to rush out so I'm not late for work. Job search is not so good, my current boss asked if I could relocate to Dallas. Dallas Aquatic Masters has 6 pools to choose from, pretty cool...However, my wife has an excellent job, I have a Junior in High school and I'm a native Californian; I could never give up my Pacific ocean, Sierra Nevada mountains, American River and cold local pool!
SCY @ GMU w/Speedo & Jazz: Warm up: 700 variety 1 x 25 medium fast back SDK + 25 EZ Pre-Sprint Set: 6 x 25 dolphin free* 4 x 25 burst kick** 4 x 25 dolphin breast*** * Dolphin free is where you use a dolphin kick instead of a flutter kick in free. The kick occurs when the hand enters the water. You can have a single frequency or double frequency kick. The first 3-4 I was not doing a dolphin kick but using a combo body undulation + flutter kick. This felt pretty natural, and may not be too far off my sprint freestyle, which I'm been told has some dolphin action. It certainly felt like I had more DPS. Might not be a bad way to swim a 100 free b/c I can't keep up a fast windmill for a 100. ** Burst kick = push off, streamline w/SDKs, then burst into huge overkick with feet coming completely out of the water, cruise the last 10 yards free. *** Dolphin breast = a drill where you do an evil pull with fins. We used the fins as a "grip," and didn't do a dolphin kick with them. This forces you to concentrate on and perfect your pull without having your hips drop. Collectively, these three mini-sets made for a great pre-sprinting warm up. Speed Work: 2 x (25 medium fast SDK on back + 25 EZ) 1 x 25 AFAP free + 25 EZ 1 x 100 cruiser back SDK 100 EZ Drill set: After Jazz & Speedo left, I did a short drill set. 4 x (3 x 50 w/fins) @ 1:00 #1 = dolphin kick on side #2 = single arm fly drill #3 = 25 easy speed fly + 25 DAB 100 EZ Total: 2150 10 minutes in hottub ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: This was a super fun practice. We spent a lot of time chatting about technique and training and drills, so also very informative. We didn't do a lot of speed work, which was good for me b/c my legs were still absolutely fried from yesterday's effort. It was more of a recovery workout actually. I had considered doing the P90X plyo video tonight, but I think it's better to wait until tomorrow. We did see the GMU college and masters coach briefly. I tried to assure him that Pete was putting in the yards, but he didn't seem to believe me ... Videos: We took a 6 videos. The quality isn't great, but they're still informative. Here they are: Speedo & Jazz 25 AFAP free, 2x: [ame="http://www.youtube.com/watch?v=YRMXuyqGb9E"]YouTube- Speedo & Jazz 25 free[/ame] [ame="http://www.youtube.com/watch?v=V6M79PXF0Fc"]YouTube- Speedo & Jazz 25 free[/ame] Wolfy is the expert, but the things I quickly notice are: (1) Jazz is entering thumb first, especially with his left hand. (I think he's doing this intentionally to quicken his catch, but it can hurt the shoulders), (2) Pete's head position is a little high; (3) Jazz has the edge on kicking. Speedo & Fort 25 free AFAP (Battle of the Latent Loper and the Straight Arm/Windmiller) [ame="http://www.youtube.com/watch?v=Mx1fKwoSkyU"]YouTube- Speedo & Fort 25 free[/ame] My head position is way too high. I need to work more on correcting this. Part of this may be the dolphin action. Fort SDK Shooter: Garden variety demo shooter. Everyone should work on these in practice. [ame="http://www.youtube.com/watch?v=D57aH4FcSAg"]YouTube- Fort SDK Shooter[/ame] Speedo's Start: [ame="http://www.youtube.com/watch?v=mdlPcy8e_iA"]YouTube- Speedo Start[/ame] Think you need to keep your legs together on the start! Fort Cruising 100 Back Shooter: This is not a fast example; my legs were too cooked for that. This is a hypoxic 100 shooter. I came up at the flags after smashing my heels on the wall getting too close the first time. Jazz said I sounded like a whale with my big exhale and inhale at the third wall and that my hypoxic work was costing me brain cells. You can see how he gets the girls. I'd like to film a very fast 100 w/MF from underwater sometime. Oh, and I was surprised my feet/legs were apart more than I thought ... Looks like I took 12, 12, 13, 14 kicks (but then I didn't come up at the flags on the last 25). [ame="http://www.youtube.com/watch?v=L11nRXpMswE"]YouTube- Cruiser 100 Back Shooter[/ame] Food Blog: Breakfast: smoothie with kiwi, blackberries, strawberries, blueberries, 1/2 scoop of whey protein, flax seed oil and coconut water Snack on way to workout: balance bar and cliff shot blocks Lunch: large salad w/lettuce, grilled chicken, tomates, peppers, parmesan cheese and flax seeds; fruit salad with kiwi, blackberries and blueberries Dinner: homemade mac & cheese, steamed peas & carrots Drank Pure Sport during and after workouts again. Will have a snack later b/c I'm still hungry and don't have She Puffery's iron discipline. Plan on a glass of chard too, as my wine fast won't begin until Nov. 13. She Puff thinks this one will be tough. I'm slightly worried that I will have trouble falling asleep without my chard fix. It's almost become part of my bedtime routine. lol She Puff also did my hypoxic kick set from yesterday and thought it was easy, proving that she is a kick ass kicker. I have to go look at the refinements she made to my set. She really should just stop protesting and become a backstroker ...
Updated November 6th, 2009 at 03:59 PM by The Fortress
Lords Gym A.M. 2x5 Pull-ups and dips w/ 60 lb assist 2x12 & 1x8 Incline chest press DB 25lbFast 35lb 3x12 curls 25 Fast 3x12 Overhead lying down triceps 35 DB Fast 3x8 Flys 10 Faster 3x8 Overhead 10 Very Fast 3x12 Narrow grip row 90 100 not so fast 3x12 Lat pull downs 90 Fast 1x12 Hanging knee raises . Legs and arms were still very sore and it was hard to walk due to adding heavy leg presses & bear crawls to the routine on Monday. UMHS - 5:30-7:30 Warm 2x100, 100P, 100K (Coach kept asking if I was warm, so I kept the warm up short this week) Drill 10x50 Capt Nemo drill (same as yesterday, but I gave it a name) Pull 5x100 FR Pull on 1:45 ( was avg 1:20) used small paddles, loaned my big paddles to Dr. Bob Kick 6x75 K BK dolphin/side dolphin/other side dolphin on 1:30 (core and legs were shot, had to do them on 2:00 w/ fins) Sprint was given 20x50 from blocks 25 100%/ 25 EZ 5 ea, IM order. (Did 5 Fly (~:12-:14), 2 BK (:18) and 1 FR(:13), seniors were wrapping it up) 50 cool I have been working on fixing my fly kick; now I have 2 kicks and don't even think about it. Continuing to work on keeping pinky's up (or thumbs down) and got some great coaching on transitioning from dive/SDK to first stroke. Trying to keep the training intensity up to break through this annoying plateau. Reno meet in 4.5 weeks; not a big meet, the great swimmers avoid this one, however for me a relatively "poor" swimmer its a good training/set NEW benchmarks meet for the SCY season.
Updated November 5th, 2009 at 11:30 AM by EricOrca
AM: Hot Yoga: Went to the 10:00 am hot yoga class. Didn't suffer quite as much and didn't need quite as much water as usual. Didn't even have to dump water on top of my head during the last 15 minutes. PM Swim/SCY/Solo: Today, I used the structure of one of Ande's sprint workouts from awhile ago. (I have a note on FB in which I collect sprint oriented workouts I like.) But instead of doing the 15 100s in the set as increasing fast freestyle, I did them as increasingly hard backstroke SDK without fins. This was to serve the dual purpose of implementing Quick's advice (treat the 100 back as 50 swim/50 kick) and Chris' advice to do longer quality hypoxic sets sans fins. This was NOT easy. It took some will power to get through it, but I think it was worthwhile. This CO2 tolerance set was definitely harder than my endurance kick set from Nov. 1. Anyway, here's how it went: Warm up: 700 variety swim, kick, drill Main set: Hypoxic Kick + Sprints: 5 x 100 backstroke kick @ 2:00 (no fins) SDKs = 12, 10, 10, 10 by 25 50 EZ 8 x 25 easy speed fly w/fins @ 75% @ :35 4 x 100 backstroke kick @ 2:15 (no fins) SDKs = 13, 12, 12, 12 by 25s 50 EZ 8 x 25 odds= fast evil evens = EZ 3 x 100 backstroke kick @ 2:30 (no fins) SDKs = 14, 13, 13, 13 by 25s 50 EZ 8 x 25 easy speed fly w/fins @ 75% @ :40 2 x 100 backstroke kick @ 2:30 (no fins) SDKs = 15, 14, 14, 14 by 25s 50 EZ 8 x 25 odds = fast free w/fins @ 90% evens = EZ 1 x 100 back SDKs = 16, 15, 15, 15 by 25s (no fins) 100 EZ Total: 3300 10 minutes in hottub ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I am dead after 3 hours of working out. The hypoxic kicking definitely took it out of me. I had some cramping issues on the last few hundreds, which surprised me as I hadn't had any calf cramps recently. Of course, I have pounded my legs the last few days, so it could be that. Or, I guess, it could be the yoga beforehand. I'm hoping to work out with Speedo, Cage Fighter and Jazz tomorrow. I tried out the Pure Sport workout and recovery drinks today. Banana-strawberry flavor. It didn't make me nauseous like the Hammer products, so that was quite excellent. The recovery drink I split in half and used half after yoga and half after swimming. The taste was just too strong to have in one dose. I hope that doesn't negate its effectiveness. I have another swim friend who really likes Pure Sport as well. Comparison: I notice that lovely Jimby prominently displayed my botched 50 back in LCM from 2008 Zones on FB. I slipped on the start and sunk in the water, going 33.4. So, for what it's worth you can compare my 2008 (33.4) and 2009 (31.99) 50 LCM backstrokes. You can see me drop an F bomb in 2008. B70s in both. 2008: http://www.youtube.com/user/LaFortressa 2009: [ame="http://www.youtube.com/watch?v=S_QnCTP2n2w&feature=player_embedded"]YouTube- Leslie's 50 LCM Backstroke National Championship Performance[/ame] P90X: I got my P90X plyo video in the mail. Am anxious to give it a whirl. But probably not tomorrow right before a sprint workout. Food Blog: I'm going to write down my food for the next weeks leading up to my SCM meet. As I recall from the last time I started this project, I used a pretty low carb approach for a month and then increased carbs for the couple weeks before SCY Zones. In retrospect, that seemed to work pretty well. This time, I'm not eliminating carbs. I think I really should focus more on portion size and skipping desserts, etc. For example, I ordered Thai food with a friend a couple days ago -- I ate way too much b/c it's so tasty. Breakfast: large smoothie with one banana, strawberries, frozen mixed berries, scoop of yogurt, flax seed oil, 1/2 scoop of whey protein Lunch: salmon, salad with tomatos & cucumbers, small box of junior mints (lol) Snacks: Pure Sport recovery drink after yoga and swimming and Pure Sport workout drink during swim. apples w/ peanut butter cheese & crackers Dinner: quesadilla with cheese, peppers, tomatoes & mushrooms balance bar in car (Dinner was a bit of a disaster tonight as I was in the car driving to myriad things between 4-9 pm. I had to make separate dinners for everyone. And I still have to pack lunches. I'm sure I'll need another snack -- I'm still hungry.)
Updated November 5th, 2009 at 11:03 AM by The Fortress
Wed Nov 4rd, 2009 MEETS: University of the Incarnate Word (SCM) Masters Meet Saturday, November 21 & Sunday 22, 2009 16 Days till San Antonio 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 29 Days till Long Beach FOUR OR MORE SDKs off EVERY wall TODAYS SWIM PRACTICE SCY no blocks 5:30 - 6:30 whitney coached UT Swim Center diving well Swam with TODD & Nate BESIDE TYLER & MARCIO WORE B70 legs warm up 300 200 100 MAIN SET Assigned: 8 x 25 fl on 30 did: 4 x 25, 1 25 easy, 2 skip, 1 25 fast went 11 Assigned: 8 x 50 bk on 50 did: 4 x 50, 1 50 easy 1 50 fast went 25 Assigned: 8 x 75 br on 1:15 did: 2 rounds of 75 br, 50 skip, 25 br, then 75 br, 25 br, 25 br, 75 fast went :50 Assigned: 8 x 100 fr on 1:20 did: 5 x 50 on 1:20 assigned 6 x 150 pull on 2:00 did: skipped it rested about 10 minutes 50 bk fast roll start wore B70 legskins whitney timed went 23.3 50 easy
Updated November 5th, 2009 at 11:43 AM by ande
11-01-09 Swimstitute SCM Solo w/o 11-02-09 Gym. Increased reps to 3x20, except for free weights. Assisted Pull-ups and Dips is now 60 lbs, pull ups increased to 3. I started playing basketball as a intermission. 11-03-09 Aquasol @ UMHS Warm 350 (Coach was rushing me) Drill Set 1x200 Underwater flip-turns ( Swim fast as you pass under the flags, dive deep, go into a SDK do the flip turn at the wall underwater, SDK out under the flags, surface, you may now breathe. Main 1x500 FR, 1x400IM :30 rest 1x200 FR, 1x200IM :30 rest 1x100FR, 1x100IM :30 rest 1x50, 1x50IM :05 rest Kick 10x50 K w/fins fast :50 Drill again 10x50 Underwater flip-turns Drills(did these on 1:15)During cool down (75)my turns felt effortless! 3025 scy Maintained 5-7 SDK on every start, and 2 SDK's on every turn, (except for BR), even my coach has noticed it and she isn't getting on my case about taking 2 strokes without a breath off the turns.That is, in lieu of 2 strokes n/b, I'm doing 2 SDK's... I'mgetting more creative and added several new exercises in the gym which made me very sore today. Today's new to me drill for turns was sorely needed as I had a bad habit of doing one dolphin kick and involving my arms to assist in the turn. First I struggled with flipping completely underwater as I could not use those crutches anymore, then I just starting "balling up" and it became easier...with the lack of o2 factored in, I was motivated to get off the wall asap.
Core/Dryland: Played with my new power wheel today! power wheel roll outs on knees, 1 x 25, 2 x 15 power wheel roll outs from pike, 2 x 10* power wheel crawls, just a few forward and back, seemed somewhat hard on shoulders power wheel pikes, 1 x 15, 2 x 10** 3 x (25 long arm crunches + 25 bicycles + 25 dead bugs + 25 prone scapular scrunches + 25 butt kicker plyo) jumping jills, 3 x 50 snowboarders, 3 x 10 * The roll outs from a pike are much harder than from the knees and likely stress the shoulder more. ** I was showing off my power wheel to my son (who finally arose from the couch after a few days of piggy flu). He said (with bravado, though jokingly) "move over weak woman and let a real man show you how it's done." Then he promptly lost his balance on the pikes and couldn't do very many on his first try. lol. I think this exercise is the best one for the core from what I could tell. But I need to try the crawling some more. Videos for the power wheel exercises and other bodyweight exercises can be found at: http://www.monkeybargym.com/exercise-videos.html. This site looks somewhat like Cross Fit without the weights. Swim/SCY Solo: Used a workout super evilstroke sprinter Jim Corbeau was kind enough to send me. I made minor modifications. Warm up: 700 variety swim, kick, drill 10 x 25 twirling 4 point shooters Sprint Set: 3 x through: 4 x 75 backstroke w/ 10 SDKs @ 70% @ 1:30 4 x 50 stroke w/fins @ 90% @ 1:30 1 x 100 EZ @ 1:30 I did the first set backstroke and held about 26.5-ish on the 50s. I did the second set evil b/c my legs were getting tired from the last few days of beating up on them and went 33s. I did the third set backstroke and held 25.5-26 ish, but missed the wall on the last 50 Vertical Kicking: 5 x vertical kicking, done as: 1:00 vertical kicking with hands at shoulders + 15 seconds with arms in streamline + 15 pullouts + 15 seconds rest 150 EZ Total: 3000 150 EZ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ When I made my internet purchases the other day, I also ordered a sample of PureSport workout and recovery drink to try it out. Just finished off my endurox. I also had ordered a new Finis Shooter monofin. I had the longer Trainer monofin, and really disliked it b/c it didn't seem to work the core and glutes as much -- instead putting strain on the lower back. I went to vote today. Hubby is out of town and did not get an absentee ballot. So, for once, he didn't cancel out my vote. HIIT: This article suggests that HIIT, not low or moderate interval training, significantly reduces the risk of heart disease. High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training? Wisløff, Ulrik; Ellingsen, Øyvind; Kemi, Ole J. Abstract: We hypothesized that high-intensity aerobic interval training results in a greater beneficial adaptation of the heart compared with that observed after low-to-moderate exercise intensity. This is supported by recent epidemiological, experimental, and clinical studies. Cellular and molecular mechanisms of myocardial adaptation to exercise training are discussed in this review.
Updated November 3rd, 2009 at 06:02 PM by The Fortress
Tue Nov 3rd, 2009 YESTERDAY 2009 LCM TOP 10 RANKINGS CAME OUT, THINGS TURNED OUT PRETTY WELL CONGRATS TO EVERYONE Next MEET: ADDED A NEW MEET TO MY SCM SEASON ADRIAN MONTOYA IN SAN ANTONIO, TX IS HOSTING THE University of the Incarnate Word (SCM) Masters Meet Saturday, November 21 & Sunday 22, 2009 IT'S A GREAT POOL & I'M HAPPY TO SWIM IN IT, GIVE Y'ALL A LINK SOON AS I HAVE ONE 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 30 Days till Long Beach WEIGHTS WORLD GYM LAT PRESS 8 X 40 8 X 45 8 X 50 6 X 55 LAT PULL 8 X 165 6 X 205 4 X 215 BENCH PRESS 8 X 135 6 X 185 3 X 205 LEG PRESS 8 X 230 8 X 320 8 X 410 FOUR OR MORE SDKs off EVERY wall TODAYS SWIM PRACTICE SCY no blocks 6:30 - 8:00 whitney coached UT Swim Center main pool north end Swam with TODD, AMY & MIKE BESIDE TYLER JON , NED MARCIO PAUL & LARRY WORE briefs warm up 3 ROUNDS OF 150 FR 50 K 100 IM DR MAIN SET [B]Assigned: 4 rounds (ONE EACH STROKE) of 100 K, 100 DR, 8 X 25 ON 35 ODDS FAST EVENS EASY 200 FR PULL DID 3 ROUNDS & INSTEAD OF THE 200 PULL I DID 4 X 25 FR IN ROUND 2 WE WENT OVER TO DIVING WELL AND DID ROPES, WHICH IS SWIMMING WITH A BELT ATTACHED TO A ROPE THROUGH PULLEYS THAT LIFT A WEIGHT, WE DID 4 X 100 DONE 25 STRONG, 25 EASY REST 30 4 X 50 DONE 25 STRONG 25 EASY REST 30 BETWEEN EACH GOT OUT AROUND 6:45 THOUGHT ABOUT DOING SOMETHING FAST BUT DECIDED NOT TO
Mon Nov 2nd, 2009 FOUR OR MORE SDKs off EVERY wall Next MEET: 2009 SPMA Short Course Meters Championships December 4th - 6th, 2009 at Long Beach http://www.spma.net/meetforms/2009/lbgscm.htm 31 Days till Long Beach TODAYS SWIM PRACTICE SCY no blocks 5:30 - 6:35 whitney coached UT Swim Center main pool north end Swam with mike & nate beside todd & tyler WORE briefs warm up 200 fr 175 k 150 fr 125 k 100 fr 075 k 050 fr 025 k MAIN SET Assigned: 4 rounds of (25, 50, 75 100, 100, 75, 50, 25) on 17.5 per 25 Did 4 rounds of 25, 50, 25, skip 50, 50 fr, skip 50, held 29 - 30 50 fr, skip 50, held 29 - 30 25, skip 50, 50, 25 8 x 25 on 40 odds: no breath SDK evens: no breath 6 SDKs then swim free 50 easy
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