Thank you foam roller for all your help with my knots! Still kept the workout more drill than swim.
500 free kick w/zoomers every 3rd 25 FAST
8x25@:45 breast pull w/zoomers
200 breast kick
8x100@1:30 free w/strapless paddles & bouy held 1:23's
4x25@:05RI accordian drill w/snorkle
4x25@:05RI scull drill w/snorkle alt frontward and backward
500 w/snorkle Easy
Totday 3000 yards
10 x 100 SDK w/ short fins @ 1:20 (1:16-1:20s) not fun, especially to basically start off the day with...
20 x 50 Free Pull @ :50
My only comment here (which was to myself) WTF? Kick set with almost no rest, and now a pulling set that a baby can make?
Main Set: Continuous on the intervals
1 x 400 IM @ 6:30
2 x 200 Back @ 3:30
4 x 100 Breast @ 2:00
2 x 200 IM @ 3:30
4 x 100 Free @ 1:20
8 x 50 Fly @ 1:10
I ended up doing EZ Free on these 50s and got out afterward, my shoulder was giving my issues. Mainly just with fly, but it's enough to hurt and that's not good. "EZ" for a while, and hitting the rotator cuff exercises/stretchcords.
There was another round of the set:
4 x 100 IM @ 1:40
8 x 50 Breast @ 1:00
16 x 25 Free @ :35
which would've brought us over 6100 yards. I finished after the 4900 yard mark at 8:20, still having 40 minutes to go. Not sure how much yardage was actually completed tonight, but it was a lot, and a lot of stroke stuff along the way.
4900 Yards for me...
Yeah for double days! In with the team this evening after supper:
200 FR/200 BK/100 ez w/u
1 x 200 on 3:00 (did IM)
4 x 25 on 1:00 No breather AFAP
1 x 300 on 4:30 (did Bk/Fr/Bk by 100)
4 x 25 on 1:00 Kick (did underwater SDK's, surfaced at flags)
1 x 400 FR on 6:00
(and then back down the ladder)
(Did the last 200 was warmdown)
(Masters/Rec/2300 yds/60 min)
Good workout, nice mix of distance (aim to keep even pace over 100's), and some fast work to help keep the lungs burning. Greg and Carol were there, and we settled into a nice rhythm. Carol's son Andy is training for his third Olympics in the sprint cross-country ski events, he was a little dude on the swim team when I was in high school.
We woke up this morning to a snow storm in Dallas. The ride to work was pretty slow and it was cold all day. I stopped at the pool on the way home and did weights and a short swim.
30 minutes of circuit training focusing on back and chest.
5 rounds with 10 reps per machine, bench, military press, inclined bench, inside and outside lat pull downs, lower back, row.
30 minute stretch swim
400 drill catchup/finger drag
400 IM drill
I felt quite sore after weights, but loosened up after the swim.
AM only Crossfit
4 Turkish get-ups (2 on each side w/ 20 lb kettle bell)
3x5 reverse push-ups
4x5 handstand push-ups
10:00 AMRAP (30 in. box, 65 lbs for clean/squat)
1 box jump/1 clean to squat
2 box jumps/2 clean to squat
3 box jumps...
RESULTS: got through 10 box jumps and 3 of the 10 clean/squats
The White Death has threatened Little Rock again and so no pool time today. I leave you with another video, this one from this morning's Crossfit workout. After the WOD I wanted to see just how high I could jump:
(My wife and the other Crossfitters there this morning insisted on taking a video. Not my idea. That was the second jump. I did it once and wife wasn't filming so they made me do it again!)
SCY@FGCU Aquatic Center
Air temp of 74, 100% water clarity.
Sunny, blue skies with humidity at 70%
400 S as 2x200 RIMO
400 K as 2x200 RIMO
3x50 FR/fins on 1:15 desc 1-3; 28-27-26
3x50 FR Kick on 1:10 desc 1-3; 45-44-43
3x50 FR on 1:15 desc 1-3; 30-29-28
200 BR Kick
6(300 on 4:00, 200 on 2:45, 100 on 1:30)
#1-3-5 as FR Swim; 300s/3:32, 200s/2:18, 100s/1:07
#2-4-6 as FR Swim/paddles; 300s/3:24, 200s/2:12, 100s/1:04
3x500 on 1:00 Rest
Back as 200 DPS, then build by 100Breast as 300 50 Kick/50 Swim w/snorkel, 200 K/S by 25 (no snorkel)Fly as 50 DR (RA/LA), 50 Swim
300 FR DPS
Tired, sore from yesterday's workout and dryland weights.
Set 1 - Basic endurance
Set 2 - Staying in touch with the strokes
16 x 25 shooters w/fins @ :40
4 x 100 free @ 200 pace w/fins & agility paddles @ 1:45
6 x 25 burst + cruise @ 1:00
2 x (25 AFAP free from a dive + 75 EZ)
2 x 50 @ 100 pace + 150 EZ
free, 24 high
fly, 25 fly
-- 25 front scull, 25 caterpillar fly drill
A large resolutionist got into my lane at that point, so I decided to call it quits.
My eyes were still sore, but I have only been in the water once since last Wed. So I tightened the goggles and decided to give it a try. Not sure it was one of my betters ideas ... I felt a bit sludgy from pool absence + the deep tissue.
Ran across this on FB: http://www.swimbrief.net/2013/01/how...ial-missy.html. I agree with Chris deSantis on this. Very odd that people are complaining. In Teen Fort's school district we have a girl that will likely be the #1 or 2 college recruit next year (Janet Hu), and no one would dream of suggesting she shouldn't do HS swim. Though I suppose there are just more elite swimmers in the DC area that could skew our views.
SS on paddles: http://www.swimmingscience.net/2013/...d-paddles.html. Kinda agree here. I've always thought paddles were more for technique work and DPS.
Blog post by Paul Yetter, more for coaching age groupers, but still interesting: http://createperformance.blogspot.ch...-mistakes.html
Updated January 15th, 2013 at 04:33 PM by The Fortress
1 X 250 4:00 3:45
1 X 150 2:30 2:15
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
20 X 25 fast(choice) :30
Swim #10 and #20 easy
1 X 200 kick 4:15
8 X 50 kick 4 on 1:10 4 on 1:00
1 x 100 swim -
4 X 50 1:00
1 X 100 easy
Three rounds, choice.
50's: descend to 100%
4 X 250 pull 3:45
150 cruise/100 fast
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Roger, Dave, Dave, Dave, Danny and Meredith. Mostly a sprint day with some 100s and some fly tacked on at the end.
600 Warm up
4 x 100 IM - 2:00 (Odds drill, evens kick)
4 x 50 - 1:00 descend to 200 pace
8 x 25 - :50 (dive from side/block, sdk to 15m and cruise)
8 x 25- :45 sprint (dive from side/block)
8 x 25 drag race shooter from mid-pool to wall - 1:00
3 Rounds of:
* 25 AFAP/75 Easy - 2:00
3 x 50 - 1:00 @ 200 pace (Made :31-:32)
3 x 50 - 1:30 @ 100 pace (Made :28-:29 Finally got going a litte)
3 x 50 stroke w/fins - 1:15 2 breaths per 25
3 x 50 kick w/fins - 1:15 2 breaths per 25
100 Easy fly
200 Timed fly (2:48 *Was held by Dave at the start for a couple seconds. Once he let go, he charlie horsed my right leg... not my best start)
5 x 100 Fingertip pull - 1:20
100 Cool down
200 Fr/200 Bk w/u
Put on snorkel and do (:05 sr between all):
400 FR with agility, 50 FR fast, 50 kick with board
300 FR strong, 50 FR fast, 50 kick with board
200 FR with agility, 50 FR fast, 50 kick with board
100 FR strong, 50 FR fast, 50 kick with board
4 x 25
- evens skull
- odds underwater SDK (rotate 90 degrees every 6 yds or so)
4 x 50 stroke (Medley Relay order)
50 ez and out
(Solo/Rec/2150 yds/40 min)
Nice to hop in the water this morning. It's been a long week at work after the pharmacy move, and relative lack of workflow. This weekend I established one, and also played bball on Sunday night with the guys (Preston stayed home to watch the Patriots game). Was going to swim last night, but had the opportunity to organize a last minute Bible study at my house with some of the guys and James, whose dad sometimes joins us at study and is home from Seminary in Louisville. Nice to get his perspective about some of the issues that seem to be coming up when us old folks get together.
Had to wait a bit as the lifeguard called in sick and the Rec director was running late (plus she forgot her keys). It was a good thing, though, as we just huddled in front of the entrance and talked, those going to swim and those headed for the weight room, about upcoming weddings, family news, and the like. Then a nice swim.
Updated January 15th, 2013 at 12:26 PM by rxleakem
My back was severely locked up this morning, so much so that I was having a hard time even doing a flip turn let alone dolphin kicking off of it. Because of this I just pushed thru it with some nice easy kick sets anyway. With my shoulders being as bad as they have been it was a choice of which area I was going to train, I was there, ready to swim so no excuses.
500 free every 4th lap drill
500 free kick alt 100 easy/100 moderate
8x25@:45 fly w/zoomers this was to loosen the back specifically
200 fly skull drill w/zoomers & snorkle (this is the set my lower back finally loosened up on )
200 free kick w/zoomers & snorkle
200 fly kick w/zoomers on back
200 breast kick
200 free swim w/strapless paddles & snorkle maintain a 6 beat kick
100 breast skull drill w/snorkle
100 fast free kick w/snorkle
300 free easy (on the last 100 of this I felt something pull on the right side of my neck, good thing I have the Compex stim for after workout)
total 2700 yards
Well, my body definitely knew that it had swum a whole lot of fast racing yesterday, and didn't fully cooperate with me in tonight's practice, but I still made it through okay. Luckily, John was already planning a "getting back into it" type of practice anyway since the kids were all off the entire weekend from practicing.
1000 Choice (did 150 Free/50 Back) 5 times thru
Eternal Kick Set:
3 Rounds of
300 Kick w/ fins @ 5:00 EZ200 Kick w/ fins @ 3:00 Build by 50s100 Kick w/ fins @ 1:20 Sprint
I did the first round as written, SDK w/ short fins, but my legs were just aching and on the verge of kicking my ass to the curb, so I took them off for Rounds 2 and 3...doing:
Rounds 2 & 3250 Flutter w/ board @ 5:00150 Flutter w/ board @ 3:00100 Flutter w/ board @ 1:20 Sprint (went 1:26 & 1:27 on these - possibly my fastest times to date)
(1600 of 1800/2600)
10 x 100 Free Pull @ 1:45 Odds EZ, Evens Build, Breathe Every 3
200 Breast EZ, working on glides - did 1/2 length pullouts w/ 4-5 SPL afterward
16 x 50 @ 1:30 FAST (4 of each stroke) Work the walls/underwaters/all kicking
These were fun. I had a great time racing a 13 year old girl in the next lane over on the backstroke and breaststroke ones.
200 EZ Back, working on rotation/hip roll
5 x 200 Free @ 3:00 Odds EZ, Evens Fast (<-- yeah! ok)
The 2nd one I just couldn't get going, and on the fourth one that was all I could muster and it hurt to get there. This is the part where it shows my body is old and can't recover like a kid can after a meet.
200 EZ and out
SCY@FGCU Aquatic Center
Air temp of 76, diving well pool at 80, 100% water clarity.
Sunny with humidity at 70%
200 FR DPS
200 Kick Scull
4x50 FR/fins on 1:30 desc 1-4; did 27-27-26-25
3x50 FR on 1:15 desc 1-4; did 30-29-28-27
T-30 FR Swim #1; did 2512yds
200 DPS Backstroke
T-30 FR Swim #2 w/paddles; did 2625yds
200 BR Kick
4(3x50 FR Kick on 1:00, 2x50 FR Strong on 1:15)
44, 45, 45, 29, 2845, 45, 44, 28, 2844, 43, 43, 28, 2843, 44, 43, 28, 27
300 FR DPS
Upon arrival I found out that FGCU LCM pool will remain as 2xSCY courses at least through college swim team season. It appears to be a very recent decision, schedules had already been printed with LCM pool lap swimming times for the entire Spring Semester. While I was looking forward to swimming LCM, I can certainly understand why the coaching staff chooses to practice SCY during the the SCY college season.
Today I was in the diving well as the life guards were short staffed and wanted everyone in one pool. At least the water was not too hot.
Set 1 - Did two T30 swims one straight FR and another one as FR with paddles. 2500 for 30 minutes is where I need to be and just barely made it. There is much I have to work on as I was coming up short and breathing early off the flip turns. But my stroke felt strong with a consistent EVF front end.
Set 2 - This is the first time doing 50 FR kick at/under :45 in 20 years, and also did some more 50s FR under 30.
PM only SCY
400 pull w/ buoy + strapless paddles + snorkel
4x100 FR kick (I did side kick)
RD1 @ 1:45
RD2 @ 1:35
1 @ 1:15 FR drill
1 @ 1:00 50 build/25 FAST
4x200 @ 2:20 3 RED (averaged 2:07s)/1 BLUE (2:03, 2:02)
8x50 @ :50 25 3/3/3 drill/25 perfect stroke w/ strapless paddles + snorkel
15x100 @ 1:10
2 AE holding :05 under interval (averaged 1:04s)
1 FAST (:59, :59, :58, :59, 1:00)
Here is the 50 FR race from Saturday:
Updated January 14th, 2013 at 09:48 PM by Calvin S
1 X 200 3:20 3:00
5 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
6 X 100 kick 2:10
1 X 100 swim -
10 X 150 free 2:15
1-5: negative split
6-10: third 50 fast
5 X 200 IM or stroke 3:30
WARM DOWN: 4 X 50 easy 1:00
Felt good today after an entire weekend off. Saturday the Nat was closed because the coaches were at meets. My son had a Lego League competition (we won the project research category - our robot didn't fare so well though) so swimming was going to be tough anyway. Swam w/ Dave, Dave, Dave, Keith, Aundrey, Meredith, Roger and Danny.
600 Warm up
6 x 50 - :45
16 x 100 - 1:15
1 x 50 Sprint (:33)
Made this fairly easily leading my lane. Meredith beat up on me in the adjacent lane for the first 10 and then I started to out-pace her on the last 6. Did mostly 1:13s but started making 1:10s near the end.
20 x 25 Kick - :30
4 Round of:
* 5 x 50 - 1:00
* Odds hard stroke, IM Order by round
* evens easy free
Made some :36s and :37s on the breaststroke
200 IM Kick Timed (3:09) By far my best IM kick time. Really encouraging.
14 x 50 - 1:00
* 1-7 25 underwater sdk w/ fins/25 easy
* 8-10 2 underwater kicks back, side, front, side on each 25 w/ fins
* 11-14 IM order, no fins
100 Cool down
I felt much better today. This was a long work out in about an hour and ten minutes.
6x50 catchup on 45
8x75 kick on 1.20
8x75 free on 1min
4x200 pull with paddles on 2.40. This was too slow and I dropped to 2.15
4x150 pull with paddles on 1.45
4x100 pull with paddles on 1.10
10x50 with flippers on 30
1000 free holding 1.10 pace
I held 1.03-1.05 on the pull set and 1.07-1.08 on the 1000. The 50s with flippers was really tough and ended up being a touch and go set, holding 31-32s after I fell off the pace after#5.
I learned that NyQuil makes it hard to swim fast the next day. I have been taking it for about a week since my sinuses started acting up. My 500 Free on Saturday was pathetic barely broke 7 minutes with a 6:59 and my 200 back was a 3:00 swim. Granted I have stayed away from back due to my elbow causing problems but with the addition of shoulder issues last week fly was hard too.
My 100 back was a 1:24 not good either but I was ok with it. Before the 400 IM I felt like I wanted to throw up, my heart rate was still high up over 100 and I was just telling myself get thru the fly... I did and it actually was not that bad a swim. I was expecting a 7 minute swim but went 6:24 and I actually had something left in the tank to split a 1:21 on the free.
time to resolve all these shoulder issues with my Compex unit and a good deep tissue massage.
Today was an easy day of sorts and everything still hurts.
500 free kick w/zoomers every 4th lap fly kick
5x200@3:15 free w/paddles & bouy descend to moderately fast went 3:01, 2:55, 2:52, 2:48, 2:43
10x100@:15RI drills/kicks #1-5 w/zoomers & snorkle #6-10 w/zoomers
Total 3000 yards
So happy to finally have a meet right at home today! Every other meet is so far "out there" that it's nice to be able to swim right at home. Today was nice as well, because I had some very nice competition today from that guy who lives on the west side of the state: That Guy! It's not too far timewise, aside from the mountain passes which can be an adventure at times.
1650 Free - 18:03.13 (masters best time, new LMSC record)
I was feeling pretty good about this event beforehand, and I probably took it out a bit faster than I should have. For some reason the splits didn't get recorded on the official computer results in Meet Manager...not sure why, but being the Top Ten Recorder person for the LMSC, I have the hard copies of all the meet paperwork/deck computer timing tapes/etc., so I can actually look up my splits for BLOG purposes.
For That Guy's info, I will place his splits next to mine, as he also had a very good neck and neck race with me.
Dist. / James / T.G. / (Differtial me vs. him)
100 - 59.53 / 1:01.13 (1.60)
200 - 2:04.81 / 2:06.38 (1.57)
300 - 3:10.39 / 3:11.39 (1.00)
400 - 4:16.48 / 4:16.58 (0.10)
500 - 5:22.92 / 5:22.29 (-0.63) <== "changing of the guard" here
600 - 6:29.24 / 6:28.12 (-1.12)
700 - 7:36.08 / 7:34.58 (-1.50)
800 - 8:43.78 / 8:41.12 (-2.66)
900 - 9:51.54 / 9:47.61 (-3.93)
1000 - 10:58.89 / 10:54.89 (-4.00)
1100 - 12:05.74 / 12:01.86 (-3.88)
1200 - 13:11.78 / 13:08.91 (-2.87)
1300 - 14:18.67 / 14:16.19 (-2.48)
1400 - 15:24.32 / 15:22.89 (-1.43)
1500 - 16:29.59 / 16:28.57 (-1.02)
1600 - 17:33.97 / 17:33.97 (0.00) <== Exactly tied here with a 50 to go!
1650 - 18:03.13 / 18:04.53 (1.40)
Masters best times for both of us as well! My age group coach John was there taking splits for me, and encouraging me onward through the race. Around the 7/8/900 point of the race, I was hurting bad, and wanting to back off, but knew John would've needed a real good excuse if I did.
It was good that I had kept relatively close to T.G., because having the rabbit out front can be encouraging when you want it to be. I was very happy with this swim, and I'm sure T.G. was as well, though he went to the gutter after the race for "just in case" reasons. I was very glad to have someone to swim this race with me today, and we pushed each other to just about the max. The rest of my day took a hit on performances, but it's all good.
100 Free - 54.42
Pretty much blah, but what do you expect after a killer mile?
Note: I should probably retire from this event altogether.
200 Back - 2:20.45
Sprint Fun - Unsanctioned 25s:
25 Fly - 11.83 - did it without a breath. (1st overall)
25 Back - 14.02 - SDKing was good, then was almost to the end (2nd overall)
25 Breast - 14.40 - I like this one. I had a completely different type of breaststroke on this one (1st overall)
25 Free - 11.33 - OK I guess (2nd overall)
These races basically consisted of the fast 25, hit the cooldown lane for a 25 back to the start end (wait for the reseeded chaos) and sprint another 25. Kind of a mini-workout in the middle of the meet.
Had a final leg on a 400 Free Relay at this point - didn't give much effort and cruised a 1:01
200 Free - 1:59.17
This was just hard. Still feeling the effects of the 1650. T.G. was right with me on this one...kicking my butt (meaning that he's tougher than me)
Swam the final leg on a 200 Free Relay, pretty much a cooldown swim
500 Free (swam as Fly) - 6:08.08
T.G. and myself both decided we would be worthless as far as putting together a "good" 500 Free race, so what the heck??
Updated January 13th, 2013 at 08:30 PM by jaadams1
PM only SCY
8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order
3x200 @ 3:00 I.M.
4x100 RED HR
RD1 @ 1:20
RD2 @ 1:15
RD3 @ 1:10
4x50 @ 1:00 3/3/3 drill
4x25 @ :30 STRK pull w/ buoy
3x50 @ :50 STRK target 200 pace
150 @ 2:15 FAST
2x100 @ 1:45 AE
Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.
18x25 w/ fins
14 @ :40 kick FL hands at side
4 @ :35 swim