4 x 50 scull w/agility paddles @ 1:10
5 x 50 free w/agility paddles @ 150ish pace @ :50
-- I think these will take a long time to master. Moreover, if I'm under 15 m on fly and back in my 100 IM, it may be better to go for big air on the turn anyway.
4 x 30
--dive off side and work on free breakouts, @ 100 pace
12 x 25 burst SDK + cruise w/fins @ 1:00
-- 4 back, 4 belly, 4 flip turn style
4 x (25 AFAP + 75 EZ)
-- 2 free, 2 back shooters from the block (11+)
1 x broken 100 backstroke kick w/fins (46, eh, not great)
-- break :10 @ each 25
6 x 25 backstroke, slow arms + fast feet @ :45
6 x 25 free, slow arms + fast high feet @ :45
10 x 25 AFAP flutter kick w/fins & board @ 1:00
-- held 11 high-12 flat
-- I meant this to be a mini lactate set, but I didn't really feel the burn on these, perhaps bc of the unrestricted breathing.
I had intended to go to Mason today for long course. But I am just too busy right now with the girls' end of the school year activities and sports. This weekend is prom, prom pictures at our house, track qualifier meet, a soccer pool party at our house and a soccer game on Sunday. Whew. I will get to Mason tomorrow though!
Swam w/ Sam and Roger. There were no Daves at the pool. Speed was not there today. I struggled through all of this even though I made most of the intervals.
600 Warm up
5 x 200 Free: Odds - 2:40, evens - 2:30
5 x (100 IM/100 Free) - 2:45
4 Rounds of:
* 25 Best kick/75 worst stroke - 1:30
* 25 #2 kick/75 #3 stroke - 1:30
* 25 #3 kick/75 #2 stroke - 1:30
* 25 Worst kick/75 best stroke - 1:30
* :30 Rest (Mostly catch-up time for me... I was lagging about :10s back)
12 x 50 Pull - :45, 2 easy/2 hard
50 Pull w/ Starfleet Paddles. Roger brought these and let me try them out. They certainly aren't the same as the trash can lids I strap on to my hands for normal pull sets but they give some extra pull. Probably more like sprint paddles. They make strange eddies that wash past your legs after the paddle exits.
100 Cool down
200 FR/200 IM drill
1 x 1000 with snorkel, done as:
- Noah's Ark Pull with buoy into
- Noah's Ark with Agility Paddles
Two times thru:
- 4 x 125 on 2:00(25 k/75 strong stroke/25 pull w/ buoy)
- 1 x 100 Dolphin Dives in Deep
10 x 50 on :45
- With Agility Paddles: 2 Fr, 1 Bk (perfect stroke, aerobic)
100 loosen and out
(Solo/Rec/3200 yds/55 min)
Tue and Thurs starts with Adult Swim at the Rec from 8-9am, but I am finding that it almost never opens on time. Oh well. Steve was there this morning, along with the dude he "encountered" last week, so I went to the middle lane where we split the whole time. Nice mix of distance transitioning into shorter stuff with stroke work.
Everyone was so disappointed today and the funny thing was Thursdays is usually empty but today it was packed. Everyone trying to get a last minute swim in before Saturdays Charelston Swim. I decided to stay to the pool, much safer.
1000 free as 200 swim/200 pull/200 swim/200 kick/200 swim
This next set was 3 rounds with zoomers on, felt really fast on these:
1x200@4:00 back kick drills R1-partial recovery(3:57), R2-streamline kick(3:22), R3-fashion model(3:55)
2x100@2:00 back swim R1 went 1:38,1:29, R2 went 1:26, 1:24, R3 went 1:26, 1:22
4x50@1:00 back as 25 rt arm/25 lt arm held :50 on all rounds
5x100@1:45 as 50 free/50 back w/paddles went 1:27, 1:27, 1:27, 1:26, 1:26 this was another really fast set for me
200 free EZ
Total 3500 yards
I had a heck of a day at work today. I spent the majority of the day remanufacturing a piece of catwalk, handrailing, and stairway that was flat out destroyed today by an accident. Good thing the accident wasn't my fault. My boss was driving the forklift, to lift the box machines up to the mezzanine of the 2nd level of the cherry room. Well, I guess he didn't quite have it just right, and the thing either bumped something, or slipped on the forks, and came crashing down to the floor from almost 20 feet up. Good thing the catwalk broke its fall.
Still, a $60,000 piece of machinery hit the $#!+can, and it's kinda needed for tomorrow night's first run of cherries in the plant. Oops. Again, glad it wasn't me that toasted the machine. But I was pretty toast in my muscles afterward, and was basically a zombie at home for an hour prior to swim practice. Thank goodness for Advil!!
800 (50 Free/50 Back) <--WTH with all the LCM outside backstroke stuff????
16 x 50 Kick w/ board (no fins) @ 1:30 Odds EZ, Evens Fast
6 x 200 Free Pull @ 3:15 I was holding in the 2:30+ range, which I guess is fairly decent. I have decided at least for my long course freestyle to go to a 2-2-2-4 breathing pattern. It seems to work, gets me enough oxygen, and then allows me to get full body roll and extension every 4th cycle, without having to breathe left.
12 x 50 Free Fast w/ long fins & paddles @ 1:10
I was around :29-:31 seconds on these.
16 x 50 Swim @ 1:10 - 4 of each stroke, Odds EZ, Evens Fast
I went first in the lane for the Fly (which is the only thing I'm good at in LCM), and then brought home the tail of the lane for the remainder.
8 x 50 Scull @ 2:00
2 Front, 2 Mid, 2 Back, 2 V-Sit Scull
I heard from my coach that there's a lot of fast kiddos from the Seattle area coming over like always for the Apple Capital meet. He mentioned that Cascade Swim Club is one of them. Kirk, you wouldn't happen to be coming over would you??? The pool is measured.
I'm supposed to swim somewhere around 2:00-2:30 for the 400 IM, then about 7:00 for the 1500 on Friday. Saturday, I'll get to work of course, and then my first event doesn't start till about 6:00pm, with the 3rd one around 10:00pm. Then on Sunday I have 4 swims from about 3:30pm on to the end around 7:30pm or so.
Cherry season is now upon us here in town, and I'll be tired from work. I'm already wishing September would arrive for two reasons...1) cherries are done, 2) return to SCY!
Tomorrow I have to work sort of 2 shifts: 5:00-1:30pm (8 hours) to make sure things are good to go in the room, then we have to come back in with the night shift to assist them with the room on the first run...just in case there's any problems. That will be from approx. 6:00pm till around 10:00pm or so. THen back on Friday at 5:00am again. Fun Fun. I still wouldn't trade this for a boring desk job.
Updated May 30th, 2013 at 12:06 AM by jaadams1
Got in before Bible Study and the current heavy thunderstorm that is overhead for:
-200 IM drill w/u
1 x 400 FR (neg split - missed by 2 sec)
1 x 50 FAST
1 x 300 IM
2 x 50 Fast
1 x 200 FR Pull w/ buoy (neg split - accomplished)
3 x 50 FAST
1 x 100 IM
4 x 50 FAST
(Distance on :20 SR, 50's on :30 SR)
2 x Noah's Ark on 7:00
- 1st = pull w/ buoy (6:31)
- 2nd = swim (6:23)
200 Loosen and out
(Solo/Rec/2900 yds/50 min)
Kinda tired, as this is my first double in a few weeks. Went during the combo family/lap swim; only for the last Ark did I have to avoid kids, which was nice. With this weather, I suppose no hot tub - but ice cream for sure
4 x 50 scull w/agility paddles @ :15 RI
3 x (8 x 25 shooters w/MF @ :40 + 50 EZ)
-- 8 back, 8 belly, 8 right side
10 x 50
odds = caterpillar fly drill @ 1:15
evens = single arm fly @ 1:00
10 x 50 @ 1:00 w/fins & agility paddles
odds = free
evens = back
Just got in a recovery/technique workout today to re-boot for long course again tomorrow.
Very very busy weekend ahead, kicked off with prom. Fortunately, prom drama has passed. That was exhausting.
LCM@FGCU Aquatic Center
Air temp 74, Water temp 78
Partly cloudy, humidity at 70%
400 FR as 2(50CU/25RA/25LA/50 SPL-28)
300 FR as 3(50 Smooth, 50 Fast)
800 FR as 2(100 steady, 100 strong, 50 steady, 50 fast, 50 steady, 50 fast)
3(4x50 FR on 1:10) best ave
---200 BK/FR by 100
---300 FR as 2(25RA, 25LA, 50 CU, 50 DPS) w/snorkel-fins-agility paddles
3(3x100 FR on 2:00, 2x50 on 1:00 EZ) 100s - best ave w/fins-agility paddles
*1:07, 1:06, 1:05
*1:06, 1:06, 1:04
*1:06, 1:05, 1:03
---3x200 DK/bk w/fins, SDK-10 push offs
1000 FR w/snorkel
2(200 steady, 100 Strong, 50 Steady, 50 Fast)
3x200 FR Smooth SPL 26-28
I am beginning to have more fun swimming fast than the longer endurance sets, at least for LCM.
Swam w/ Dave and Sam. We've had some changes this week. First, the swim team comes in at 7:00 so out time is more limited. Usually Dave and I stretch the workout to a little over 5K with some easier swims but we go way past 7:00. Can't really do that anymore. If we want a 5k workout, we have to pick up the pace. Second, the pool temp has dropped drastically. For pretty much the entire winter/spring, they kept it at 86 minimum. Suddenly, it is 82-84. No complaints from me and it has allowed me to swim longer without wearing out so much. Sam is getting back in shape quickly. I can't even keep up with his breaststroke anymore. He was doing backstroke on a lot of our main sets today and staying ahead of my freestyle. But, he swims in college and is in his early 20s. I'm in my mid 40s. I'm happy I was able to keep up while it lasted.
600 Warm up
10 x 100 - 1:20 (held 1:15s)
5 Rounds of:
* 3 x 100 - 1:20
* 1 x 100 - 1:15
10 x 100 - 1:15, #4 and #8 on 1:20
12 x 50 - :50, IM Order
200 Cool down
Updated May 29th, 2013 at 11:33 AM by pmccoy
200 FR/200 Bk/200 IM drill
With snorkel. Swim w/ Agility Paddles. Pull w/ buoy.
050 - 100 - 100
100 - 100 - 200
150 - 100 - 300
200 - 100 - 400
4 x 50 on 1:00 warm down
(Solo/Rec/2700 yds/50 min)
Work was closed on Monday for Memorial Day, which I spent watching the parade in town and then going for a nice motorcycle ride as I remembered the sacrifice of many so that we can enjoy the freedoms we do here in America. Very busy yesterday as we tried to cram two days of work into one; ended up doing 1.75 days. Nice loosen-out swim this morning., with some more planned a bit later.
I was really stiff this morning after last nights workout. I loosened up just fine after the warm up. We spent quite a lot of time today working on my kick. I am finding six beat kicking really hard and almost feel like my stroke needs to slow down to get the kick right. This is going to take some time to perfect.
400 free with snorkel
6x50 alternating catchup and finger drag drill on 45
8x150, 100 free with six beat kick, 50 back on 2.10
8x75 kick on 1.20
5x(2x50 free on 40, 1x50 back on 40)
I worked hard on kick today and held 1.55s on the 150s and 55s on the 75 kicks. The 50s set felt good and I held 29-30 on the free and 32-33 on the back.
Today was some more pace work but tomorrow I will need some stroke focus.
Not doing really good with losing weight, just staying stagnated. YUCK! It seems that when I do a hard workout all that happens is I get hungrier.
2x400@8:00 free w/paddles & bouy negative split the 200's of each 400 #1 went 3:16 & 3:10, #2 went 3:15 & 3:05
8x50@1:00 free as 25 catchup drill/25 swim
20x50@1:00 free hold 90% of mile pace held :50's
400 free w/snorkle EZ
400 free kick w/zoomers
100 free EZ
total 3500 meters
First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun.
500 (50 Free/50 Back)
10 x 50 @ 1:10 Odds Free Build, Evens Breast Build
8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins
10 x 200 IM @ 3:45 EN2 work
I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. .
IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere.
Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
PM only SCY
300 swim w/ under H2O turns
4x50 @ 1:00 k/dr (I.M. stroke order by round)
4x25 @ :10 rest build (same as above)
5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)
400 @ 5:00 FR I.M. (no FL, substitute FR)
4x25 @ :30 FL
2x200 @ 2:40 FR I.M.
4x50 @ :50 FL
4x100 @ 1:20 I.M.
4x (w/ fins)
2x50 @ :45 BK
100 @ 1:00 FR
With the holiday weekend I was having swimming withdrawal symptoms. If its not tough enough with me backing off after nationals a three day weekend is thrown in for good measure....God I am sad! Seriously though with the craziness at work at the moment I begged and pleaded with my wife to allow me to swim tonight. I was given the go ahead(I think she had a tough sleep night last night and if truth be known she was probably glad one of her three kids was out of the house to give her some peace and quiet). I swam a really tough set of 200s tonight and I am buzzing right now. For the first time today I feel good.
15 minute vasa swim bench at a high tempo
1000 swim with snorkel
10x50 kick on 50
10x200 pull with paddles on 2.30 holding under 2min pace
500 swum 25 back, 25 free easy
Total 4000 yds
I felt sluggish on the warmup but felt better on the kick set. The 200s were mentally tough but I held 1.59-2.01 on all the 200s. This is the best set of 200s since I got back in the pool.
6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
2 x 50 torque drill w/agility paddles @ :20 RI
5 x 30 burst dolphin kick cruise
1 x 50 fly from the blocks (no objection by lifeguard!)
-- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
-- this is a great practice time for me, even if it really was 31 low
1 x 50 back from blocks, on the top, 34
-- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
-- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
3 x 30
-- practicing SDKs from a dive off the blocks
-- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
10 x 50 kick w/fins
odds = @ 100 pace (30-31) @ 1:00
evens = EZ @ 1:30
1 x broken 100 evil w/fins
-- 10 second break @ 50
-- 1:08 (33 high, 34 high)
4 x 50 w/parachute @ 2:00
-- free/back/breast/back kick
Total: 3200 m
GYM: 30 minutes of RC/scap ex and foam rolling
Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!
Updated May 28th, 2013 at 07:44 PM by The Fortress
Considering how hot the water was this weekend at the Y, I thought today would be great. That was until I got in my main set, then it was too hot.
I am not down to the intervals I used to be able to do these on. Then again I need to remind myself I am 5 years older than when I did this set last.
10x100@1:45 free w/paddles & bouy held 1:36's
10x100@1:55 free held 1:44's
10x100@1:45 free w/paddles & bouy held 1:35's
400 free EZ
Total 3800 meters
I did quite a bit of work around the house today, cleaning up in the basement, and around outside as well, including pulling a very large lilac tree/bush/whatever out from the middle of my yard. I was pretty tired by the time I got to the pool. Almost wished I'd gone to work instead (sometimes work is easier than the stuff around the house).
Long Course Meters in the rain:
8 x 150 SDK w/ long fins @ 2:15
John said these are easy, we should all make them. I was moving fast, and coming in around 2:10+ or so, barely enough time to turn and go again. The kids however were getting all kinds of rest.
Broken Descending Mile+ (the + part is the bonus 100 at the end of the 1500)
All were on coach's sendoff, he'd give us approximately a minute rest and then pick a point on the clock to leave
500 Free @ 70% effort (went a 6:45)
400 Free @ 80% effort (went a 5:32)
300 Free @ 90% (went a 3:58)
200 Free @ 95% (went a 2:33)
100 Free @ 100% (went a 1:12)
100 Free @ 100% (went a 1:08)
At this point we were huffin and puffin (at least I was), and coach John comes by and says "Alright, on the top...500 @ 70%" WHAT!?!!??! "Yep, we're doing another one!" OMG!!
500 Free @ 70% (went 7:00)
400 Free @ 80% (went 5:35)
300 Free @ 90% (went 4:02)
200 Free @ 95% (went 2:35)
100 Free @ 100% (went 1:15)
100 Free @ 100% (went 1:11)
I was completely toasted on the second round. I had to fend off a 12 year old girl the whole way through the set as well. She's a definite LCM swimmer, and I'm a SCY "need my walls, pushoffs, etc." type of swimmer. In SCY I can outdistance her easily, but not in this huge expanse of water. That's why I truly don't enjoy OW swimming either...no walls.
8 x 50 @ 2:00 Odds V-Sit Scull, Evens Sprint 1 of each stroke
I calf cramped up on the Fly one about 35/40 meters down the pool...and hobbled my way in.
200 EZ and out
Holy crapola!! That was a heck of a day! John said he did that set for all of us to prepare us for the 800 Free and 1500 Free that we're all doing on Friday night at the Apple Capital meet. Yeah, Thanks!
8 x 50 DPS free @ 1:00-1:10
2 x through kick w/fins @ 1:15
15 AFAP + 35 EZ
25 AFAP + 25 EZ
35 AFAP + 15 EZ
50 AFAP (flutter = 29, dolphin = 29)
2 x 50 EZ
2 x through swim w/fins @ 1:30
15 AFAP + 35 EZ
25 AFAP + 25 EZ
35 AFAP + 15 EZ
2 x 50 EZ
R1= fly (50 = 27 low)
R2 = evil (50 = 31)
8 x 50
odds = smooth DPS back @ 1:00
evens = backstroke kick
Woke up this am and learned that our appraisal was exactly the asking price! So all contingencies are removed and our full price house K is fully ratified. What a relief! I think the whole process would have been less stressful if we hadn't started off with the psycho buyers and 4 structural engineers and a lowball appraisal. They spooked us. Very happy to have it wrapped up. But now I'm going to start missing my house.
Made it to Mason today and it was deserted. Got in a solid speed workout. I may assign the main sets to my HIT folks.
Happy holiday everyone!
AM only LCM
400 pull w/ buoy + strapless paddles + snorkel
4x150 @ 2:20 k/dr/sw w/ fins
8x25 @ :20 rest build to FAST
7x100 @ 2:15 "special" 100s w/ fins (they had some name I can't remember...as you will see, the O2 deprivation I suffered clouded my memory!)
- start at the 15M mark and kick under H2O 15 meters into the wall
- flip and kick smooth on back in streamline 50 meters into the wall
- flip and kick under H2O 35 meters back to the original 15M mark
5x100 FR kick
RD1 @ 1:55
RD2 @ 1:50
400 @ 6:00 swim w/ fins last 25 of each 100 FAST
6x50 FR kick
RD1 @ :55
RD2 @ :50
200 @ 3:30 swim w/ fins last 50 of each 100 FAST
12x50 @ 1:00 FL
2 - 3 kicks 1 pull drill w/ fins
1 - first 25 build
1 - last 25 build