PM only SCY
4x25 @ :40 drill/under H2O kick w/ fins
4x150 @ 1:50 pull w/ buoy + paddles + snorkel
15M dive FAST/35 EZ
mid-pool 25s w/ fast turns
4x100 @ 1:40 kick last 25 under H2O w/ fins
8x75 @ 1:20 D1-4, 5-8
4x50 @ :50 @ 200 PACE (FL - 29.9, 29.9, 29.4, 30.3)
Did a mostly easy 1700 with Jimby at Sewickley
Friday: Swim/SCY/Solo @ Sewickley (Pitt is closed)
100 fly drills
8 x 25 shooters w/fins @ :45
4 x 25 burst + cruise
4 x (fly/back kick/breast/free)
3 x 50 @ 100 pace @ 1:00-1:30
1 x 50 @ 100 pace
1 x 50 EZ
20 x 25 kick 2/fins @ 100 pace @ :40
-- It was difficult to tell my times on the analog clocks. Pretty sure I missed on #13 and skipped 14. The first few of these are so easy and then the quads start to burn.
Didn't kill it today; hoping to get a good workout in with one of my masters swimmers tomorrow at Pitt.
Having just discussed the topic of viewing your workouts negatively or positively, I read this blog post with interest: http://www.eetukarvonen.com
And another article on HIT training: http://well.blogs.nytimes.com/2014/0...ef=health&_r=1. Small sample size but it does suggest that short bursts are better than longer efforts for endurance and that recovery is really important.
Article on stretching, I really think I need to do more of this (especially for fly): http://swimswam.com/3-reasons-why-st...ery-is-a-must/
I had a great night last night having Ethipian food for the first time for dinner and getting to bed at 8pm. I slept well and woke feeling good this morning. This mornings practice was short but did have some high intensity race pace work in it. Its always fun mixing it up and this was a mixup kind of workout for me. Longer rests than usual and much shorter sets, but fun none the less.
12x25 kick on 25
2x50 fast free on 45
12x25 pull on 25
2x50 fast free on 45
12x50 on 45
2x100 fast free on 2mins
2x(25 ez, 50 fast, 75 ez, 100 fast, 100 ez, 75 fast, 50 ez, 25 fast) 15 seconds rest. First round free. Second round back.
300 free ez
Total 3400 scy
Since I was visiting I did not have any equipment and much of these sets had instructions to use paddles and fins but I had to swim them without either. There was nothing majorly interesting about my times today but I did try pushing the 100s at race pace and held 53-54s. The water was much hotter than I am used to and I am sure today I was also like a raspberry. I neverr thought I would look forward to swimming in cool water like I usually do but I am. Todays bath temperature water made it tough to really get going. Some of the guys and girls I swam with are swimming a 1650 in the pool this weekend and they will cook.
Only had to share for a short time today. Did a good distance set.
500 free kick w/zoomers
15x100@1:45 free w/strapless paddles & bouy holding 1:35's
500 free kick w/zoomers seeing how many times I could lap the guy that joined me
500 free EZ w/snorkle
Total 3500 meters
I traveled to DC on Tuesday night and due to work conflicts was unable to get in the pool yesterday. I hate missing a workout and always feel guilty when I miss. In a sick way I am now afraid of feeling like I did when I first got back into the pool and despite knowing my logic makes no sense at all I seldom take any time off because of this fear of feeling crappy in the water.
Today I swum with the Alexandria Masters team I have swum with several times previously when I visited DC. They are a super group who are very friendly and as I have written previously, I highly recommend them if you ever visit the DC area. Today my normal training partner Katie McWilliams(formerly Katie Gilmore) was coaching so I pretty much trained on my own which was more than fine. It felt good just being in the water. I had a good nights sleep and was excited to get in the pool today. My left shoulder is still a little sore in the pool but once I am done with my workout I have no lingering pain or discomfort so suspect it’s a pull rather than any tear or long term injury and will continue to ice.
8x(75 smooth on 1 min, 25 fast on 30)
10x100 on 1.20 swum as (4x100 holding 1650 pace plus 2, 3x100 holding 1650 pace plus 1, 2x100 holding 1650 pace, 1x100 under 1650 pace)
5x(50 on 40 swum at 500 pace, 100 on 1.10 swum at 500 pace, 50 on 40 swum at 500 pace, 50 on 45 easy)
I had a good practice today and held a high tempo throughout todays workout. The water was a little warmer than I am used to so I looked like a raspberry when I was done but felt pretty good. On the transition set of 100’s I held 46-48’s on the smooth 75s and 12-13s on the fast 25s. The 10x100s was a different sort of set to our normal 5,4,3,2,1 test set but felt somewhat similar in that the intensity increased as we went through the set, however what was nice today was that I did not get less rest as the set went on like our test set. I held 1.03’s on the 4x100s, 1.01’s and 1.02’s on 3x100s, 1min on the 2x100s and 58 on the last 100. I felt pretty good, although at this point I was pretty hot. On the next set I held 29’s on the 30’s and 1min on the 100s. I am back tomorrow for more Alexandria swimming and I am contemplating doing a 2hr workout but will see how my shoulder feels.
I head home tomorrow night and I am looking forward to seeing my wife and kids(and of course swimming in my home pool).
This was a good day for me even with some minor back related issues at the onset of workout. As normal I was able to get progressively faster with each swim.
500 free kick w/zoomers
3 times thru w/strapless paddles
2x100@1:45 1/2 free/1/2 back went 1:34, 1:30, 1:30, 1:28, 1:27, 1:28
200@3:30 1/2 free/1/2 back went 3:04, 3:00, 2:56
500 free kick w/zoomers
12x25@:40 fly went 25,25,24,24,24,24,25,24,24,23,23,23
3x100@2:00 free EZ w/snorkle
Total 3300 yards
First swim for me since the meet on Sunday, and I've decided to take things 'easy' on my shoulder for a while, and not do too much intensity on my swimming portions, no fly at all in practice, and lots of kicking with higher levels of intensity. Gotta try to get my shoulder back to normal soon.
I ended up feeling pretty good on the opening swim, so I just kept it going for 20 minutes or so.
10 x 50 SDK on back w/ short fins @ :50 (:37-:40s)
10 x 50 Flutter Kick w/ board @ 1:00 (held :50 and under)
10 x 50 Free Cruise @ 1:00 (went :32-:33s)
8 x 50 Flutter Kick w/ board @ 1:00
6 x 50 Flutter Kick w/ board @ :55
6 x 50 Flutter Kick w/ board @ :50
300 Free cruise
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
5x100 @ 1:15 AE
8x25 @ :40 V.S.
20x25 @ :40 FR w/ strapless paddles + snorkel
10 - drill (25 R arm/25 L arm)
10 - swim
8x25 @ :20 AE
50 @ 1:00 rest FAST w/ fins (BR - 26.0)
6x25 @ :20 AE
75 @ 1:00 rest FAST w/ fins (BR - 41.1) (+25 EZ back to the starting end)
4x25 @ :20 AE
100 @ 1:00 rest FAST w/ fins (BR - 56.1)
6x25 @ :15 rest scull w/ snorkel
4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25
600 swim every 4th 25 scull
8x50 @ 1:00 odd: k/dr, even: dr/sw
5x100 @ 1:10 TIGHT D1-5 w/ paddles (1:03, 1:02, 1:01, 1:00, :59) <-- can't get any more tight than that!
8x25 @ :45 V.S.
100 BR broken :10 rest @ 50, :05 @ 75 - 28.4/14.9/14.3 for a 57.6
50 BR trying to simulate first 50 of 100 - 28.6 (not good, spun my wheels a little too much)
400 swim EZ
600 kick w/ fins + board EZ
77° Sunny, humidity 64%, 82° water
300 FR as 25DR/25S
2x300 FR on HR, 300 as 4(50CU/25Fast)
2(10x50 FR on :50, 1:00 rest) *34s-33s
2(5x50 FR on :45, :30 rest) *33s-32
4(3x50 FR on :40, :40 rest) desc 1-3, *rd 1)33s, rd 2-4)32/33/33
4x200 Kick on :30 rest, IMO by 200 as 2(50 on 1:00, 2x25 on :30)
---100 IM EZ
300 IM as 4(50K/DR,25Swim)
4(3x25 AFAP on 1:00) rds 1-4 in IMO
*Fly-14s, Bk-16s/15, BR-20s/19, FR-13s
/steady state swimming with snorkel/mAP/fins
400 FR on HR
2x200 FR on HR
4x100 FR on HR
8x100 FR on HR
200 as 25FR/25BK
100 IM EZ
I continue to train using sets of 50s to hold best possible pace, keeping my HR mostly under 160 and my water feel engaged sustaining effective stroke technique. I have learned from experience during the recent two years I must allow rest, recovery, and patiently develop the steady adaptation of the cardiovascular and muscular systems, and in particular the neurological process which involves the kinetic feel of the water.
Towards the end of Set 1, when doing the 4 rounds of 3x50 on :40 desc 1-3, the first 50 FR would be a very light effort, holding the water, streamlined kick, all stroke aspects flowing smoothly. However the next two 50s would require more effort as my feel for the water degraded. Each round, with a moment of rest, the stroke came back again. For now on short rest intervals, 3-4 rounds with short recovery moments, then again swim at target pace with quality technique and feel for the water.
The good news in Set 2 is that I finally achieved some reasonable speed swimming fast 25s with the drag suit. During the 4 rounds of 3x25s on 1:00, today was the first time doing 25 fly at 14s, Back 25s at 15s, and Freestyle 25s at 13. These are solid results, leaving on the :00, getting the time after the hand touch. My breast for now is pretty is even weaker than normal because my kick almost non-existent.
I did FR in set 3 with the snorkel-fins-large agility paddles, as a series of steady swims to practice each arm extension forward beginning the pull by keeping the elbow still, then sweeping the hand-forearm directly under as the shoulder is simultaneously pulled and rotated over bringing the body forward to the point where the hand is now extended behind near the hip into the exit/recover stage.
power wheel roll outs, 3 x 15
flutter kicks on bosu, 100
kettleball swings, 25 x 2 x 15
overhead squats, 45 x 2 x 8
wood chops, 27.5 x 2 x 15 each side
kneeling ab crunch, 110 x 3 x 20
explosive leg press, 175 x 3 x 15
HS hi row, 130 x 4 x 6
good mornings, 75 x 3 x 8
standing long jumps, 8
altitude drops, 8
Stretching, 20 min (did this Monday too)
Just did a little swim before coaching masters ...
4 x 25 shooters w/fins
4 x 25 burst + cruise @ 1:00
2 x 25 AFAP + 75 EZ
a few 25s @ 100 pace + 25 EZ
Total: 1300ish, maybe more
Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.
Seemed to be a little nauseated today but managed a good workout.
500 free kick w/zoomers
10x100@1:45 free every 3rd back went 1:29, 1:28, 1:43, 1:30, 1:29, 1:37, 1:28, 1:26, 1:37, 1:25
10x50@1:00 back kick w/zoomers went 47,47,47,48,50,47,50,47,46,45
5x100@:15RI free w/strapless paddles, bouy & snorkle
200 free kick w/zoomers
3x100@:15RI free EZ
Total 3500 yards
I had an easy day off today, starting with a Rx Task Force meeting, then joining my pastor at a local computer store to help pick out a laptop that someone associated with the church plant offered to purchase for the church. What a blessing! We went to Chapel then I worked on some homeword before getting a dish prepared for tonight's end-of-year basketball banquet. I am really proud of Preston, Jinho, and Lina for playing this year and being able to celebrate tonight. arty:
Made it to Masters for an easy practice:
150 Kick, 150 Pull
4 x 50 Quarter's Strong on 1:05
- 25 AFAP, 75 EZ
- 75 DPS, 25 AFAP
- 25 EZ, 25 Build, 50 DPS (drop a stroke from first to second lap)
(All on 2:10)
- 100 Stroke/IM into 50 Kick on 2:15
4 x 50 Active Recovery and out
(Masters/Rec/1900 yds/60 min)
I'm going to sleep in tomorrow morning.
Swim/SCY/Solo @ Pitt
100 fly drills
4 x 25 shooters w/fins @ :40
2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ
3 x (16 x 50) @ 1:15
1-5 = burst + cruise
6 = EZ
7-11 = 25 @ 100 pace + 25 EZ
12 = EZ
13 = AFAP
14-16 = EZ
1 x 50 AFAP dolphin kick w/fins & board (25)
Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.
I woke up pretty tired this morning. My allergies have been causing me some nasal drainage and laying down tends to give me a sore throat and suspect I snored last night. I was asked to be at the pool before 5am this morning to assist my friend who has classes that start early for her nursing school. I ended up swimming for about 90 minutes today and despite only swimming 4800 I was even more beat when I was done. Today was a mix of fast intense swimming.
500 free with snorkel
10x50 catchup on 50
12x50 two turn on 50
6x200 swum as odd free even IM on 2.30
12*25 free on 20 race pace for 200
8x50 two turn on 50
8x25 free on 20 race pace for 200.
6x25 ofreen 25 race pace for 100
8x25 freeon 30 race pace for 100
12x50 kick 45.
200 double arm back(should have done 500 ez but ran out of time)
Total 4850 scy
I was holding 13-14s on the 200 based 25s and 12-13's on the 100's based 25s. The 100s in particular were very hard for me today, I just could not really get going.
Had a surprisingly good workout this morning. Still being somewhat cautious with my right shoulder and elbow but other than that.... great.
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:49, 2:46, 2:43, 2:41, 2:37
200 torque drill w/paddles, snrokle & bouy
200 fly scull w/snorkle
200 1 arm fly drill alternate by lap
200 fly for time from push 3:32 was out in 1:42 at the 100 not pad for end of practice
200 fly kick streamline w/zoomers
200 free EZ
Total 3200 Yards
Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend
200 Fr/200 Bk/200 IM drill
2 x 100 kick
8 x 50 FR on 1:05
1 x 50 ez
8 x 50 Bk on 1:10
1 x 50 ez
6 x 75, done as:
- 2 FR (on 1:15, 1:45; held :50)
- 2 Bk (on 1:20, 1:40; held :54)
- 2 IM (on 1:20, 1:40)
6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
4 x 50 on 1:20 loosen and out
(Solo/Rec/2500 yds/60 min)
My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).
My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.
Updated February 25th, 2014 at 08:51 AM by rxleakem
74° Sunny, humidity 66%, 80° water
200 REV IM
200 FR as 25DR/25S
12x50 on :50 FR as 4(50-25RA/25LA, 50CU, 50DPS)
4x50 FR on :40, desc 1-4 *34-33-33-33
8x25 FR on :20, *16-16-16-15-16-16-16-16
8x25 FR on :20, *16-16-16-16-15-15-16-16
4x50 FR on :40, desc 1-4 *33-33-33-33
20x50 FR on :50, target pace 33, with snorkel, m-AP
*1-5) 34, 6-15) 33, 16-20) 32
4x50 FR on :40, desc 1-4 *33-32-32-32
---100 BK K/bk w/fins
5x200 FR on 2:40 w/snorkel, L-AP, fins, DPS/build effort by 50
*2:15, 2:14, 2:11, 2:10, 2:09
---100 DK/bk w/fins
8x25 UW SDK w/fins on :40 *13-12s
3(4x25 Fly on :30, :15 rest) as 25K/25RA/25LA/25Fast
/with snorkel, mAP
4x25 Fly fast on :40 *14s
---50 FR CU
3(4x25 FR on :30, :15 rest) as 25CU/25RA/25LA/25Fast
/with snorkel, mAP
4x25 FR fast on :40 *14-13s
---50 FR DPS
10x50 FR on :50, *37-35
100 IM EZ
Sunday I swim 30 minutes OW north of Captiva with my friend Greg, with our wives in the boat along with my daughter, then we had lunch at a North Captiva Island restaurant entertained by a pretty good two person band of acoustic guitar, vocals, and percussion. It was a beautiful SWF sunny day with 70° water that included some unusual late morning lingering fog.
I have been wearing a training drag suit the entire workouts for about a week now so that it feels normal. Focusing on accurate interval times, I get ready one second before, then push off exactly on the actual send-off. When my hand(s) touch the wall I look for my time.
The results in Set 1 doing 4x50 on :40 are my best so far this year. Although the times are not descending as I intended, I felt like I was descending my effort 50% to 100%. I believe in 2-4 weeks, I may be able to do this training set starting at 33 or 32 and take it down under 30. Getting stronger and fitter towards sustaining the stroke technique as it needs to be while concurrently increasing applied power will be the difference.
Also the results in Sets 3 & 4 were breakthrough performances so far this year as well. Swimming the 200s with the combination of fins-snorkel-paddles is to focus engaging an EVF on each arm/shoulder extension into a steady rotational follow through. The AP (agility paddles) assists with water feel and integration of hand with the forearm, and the fins assist with a supportive streamlining kick unified with core centric side to side axis rotation.
After 3000 yards training with strong efforts and quality sets my arms are getting tired, where swimming fast 25s in Set 4 were challenging, but the results were acceptable considering the desired stroke technique was still manageable. During the warm down swim of 10x50s, the last four 50s were relaxed and smooth holding 35s.
Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!
I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!
200 IM - 2:16.08
28.10 / 36.02 / 40.57 / 31.39
My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though
100 Fly - 1:01.01
28.15 / 32.86
I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though
200 Free - 2:03.22
28.86 / 31.14 / 31.88 / 31.34
Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.
200 Fly - NS (my first scratched masters event)
I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.
500 Free - 5:23.71
29.11 / 32.14
32.72 / 32.92
32.99 / 33.07
33.04 / 33.11
32.40 / 32.21
At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.
Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.
I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.
Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...
What did I learn??? Listen to dad...
I had a restless nights sleep. My daughter got upset last night about not getting her TAGS cuts. I firmly believe there is a life lesson in what she is experiencing and I believe with the improvement she has seen she is doing lots of things right. I spent quite a bit of time laying there thinking about how to get her to see that this is an opportunity to refocus and qualify on the individual events and not rely on relays this summer. She is not a 50 swimmer and based on her stroke tempo and genetic disposition(she is very tall and skinny) suspect she will do better as she goes further. Obviously she is young(10) and time will tell but getting all worked up over a 50 for a relay is negative energy she should not have with the meet she had this weekend, but its hard to see this from her perspective and if the shoe was on the other foot no doubt I would have the same challenege.
Anyhow todays workout was long and tiring, but it felt good to swim with no pain in my shoulders.
400 free with snorkel
10x50 catchup on 45
10x300 pull on 3.30
6x100 kick on 1.45
3x(2x25 fast free on 20, 1x25 fast back on 20 , 1x25 easy on 40)
12x50 drill swim by 25 on 50
10x50 free on 33
Total 6100 scy
I descended the 300s pull from 3.09 to 3.03. The kick I held 1.25s. The fast free 25s I found it hard to get going after all the aerobic work. I again descended going from 14s on round one to 12s on round three. The 10 x 50s on 33 was tough today but I pushed through it. I will be swimming tomorrow but then traveling to Washington DC this week so will hopefully train with the Alexandria team I have swum with previously. I always enjoy there workouts and I am looking forward to seeing some familiar friendly faces.
The meet in N. Myrtle Beach was a great one for me. After a few years of so so meets it is nice to have a good one. All of my times were faster than last year or last time I swam them. Highlights were the distance events 1650 free dropped 5 seconds from last year, 500 free went under 6:30, 200 back a 4 second drop from earlier this season, 400 IM dropping 3 seconds from my last swim. The best came at the end though 100 back breaking 1:20 which I have not been able to in the last 3 years and finishing with a strong 200 Fly right at my best for the year and it felt good.
There were other events too and they were ok, you know those sprint things that I have just decided to do what I do best.
Todays workout was more of a warm down from the meet.
500 free kick w/zoomers
5x100@1:30 free w/strapless paddles & bouy went 1:25, 1:23, 1:22, 1:21, 1:21
5x100@:15RI free w/snorkle 25 kick then easy 75 swim
500 free kick w/zoomers
4x100@2:00 IM order fly went 1:43, back went 1:41, breast went 1:51, and free went 1:21
Total 3000 yards