I went to bed really early last night and as a result woke up really early this morning. Instead of just laying there I had a nice leisurely read of the uk newspapers prior to practice. Sometimes(usually Saturdays) I will make a coffee before practice but decided against this and instead had a power bar while I read. I still got to the pool earlier than usual so used the extra time to stretch on the mats before everyone arrived and it felt good.
400 with snorkel
6x50 catchup on 45
10x100 kick on 1.45
10x300 pull on 4mins
12x50 on power rack with 60lbs on 1min
The additional rest on the 10x300 compared to normal meant I had an awesome set today. Amazing what difference additional rest makes to a set like this. My instructions were to use the first two to get going then to hold 3.10s and then fly on the last two. I went 3.05,3.05,3.01,3.02,3.02,3.02,3.04,3.03,2.57,2.55. Needless to say I was unable to follow instructions today but I was very pleased with this set. I started to feel tight on #6 and after picking it up on #9 and #10 felt much better. Strange how that happens sometimes. The power rack was much lighter than last week and I felt strong. I will swim everyday this week but should have good amounts of recovery and less yardage over the week as my taper progresses. I can't wait to swim fast!
"Sometimes I feel like I just live at the pool"
- For instance, today, I had 8-10 practice, coached my high school team from 10-11:15, left the pool at 11:30 or a little after, then returned at 1:30 for a 2-4 practice followed by coaching the college team from 4-6! The 2 hour turnaround time was a bit rough.
AM and PM LCM
4x150 @ 2:30 k/dr/sw w/ fins
4x200 @ 2:40 AE pull w/ buoy + paddles + snorkel (2:32, 2:33, 2:31, 2:29)
4x75 @ 1:30 FL/BK/BR by 25
4x150 @ 2:20
RD1: FL/BK/BR by 50
RD3: alternating FL/BK/BR and FR
4x100 @ 1:20 smooth D1-4 (both RDs: 1:15, 1:13, 1:10, 1:07)
100 @ 1:00 rest FAST FR kick w/ board (didn't get times on these)
400 swim w/ paddles + fins + snorkel
8x50 @ 1:00 dr/sw by 25
4x75 @ 1:45 side-kick FR Desc by 25
6x300 @ 4:00 pull D1-3, 4-6 w/ buoy + paddles + snorkel (3:47, 3:38, 3:27, 3:45, 3:37, 3:22)
100 @ 1:30 rest FAST FR kick w/ board (1:36)
6x50 @ 1:30 FAST swim w/ fins (FL/BK/BR by 50)
200 @ 1:30 rest FAST FR kick w/ board (3:26)
4x75 @ 2:00 FAST swim w/ fins
#1 - 50 FL/25 BK
#2 - 25 BK/50 BR
#3 - 50 BR/25 FR
#4 - 25 FL/50 BK
300 @ 1:30 rest FAST FR kick w/ board (5:22)
2x100 @ 2:30 FAST swim w/ fins
#1 - FL/BK (1:05)
#2 - BR/FR (1:07)
Long time no blog post!
I got the flu right after the Christmas relay meet, started feeling bad on Saturday December 14th. I still don't feel 100%, but I can do modified workouts and manage my rest so I don't overdo it on my comeback.
I started P90X3 and it's awesome! I must say, 30 minutes is really just right. There's no need to do more or longer which I think is just diminishing return at around the 45 minute mark. The hard part is doing any of these programs AND swimming at the same time.
I've been workout out on my own because of the flu and then doing P90X3. I'd rather keep up the speed over yardage or reps, so here's a few of my main sets:
New Years Eve:
4 x 100's on 5 minutes, with TYR Burners, SCM
1st straight 1:12
2nd 50/10/50 1:08
3rd 50/10/25/5/25 1:04
4th 4 x 25, 5 secs 1:02
Day after New Years (Today):
4 x 50's from a dive, no interval, but around 3-4 mins.
I was quite spent after those sets, but glad I did not waste my time with 200's and 100's of no real speed. That would have been garbage yardage for me. I just want to try to keep up my speed since I have no energy to spare, and i'm pretty tired with 2000 to 2500 total SCM.
If I don't feel much better, i'll probably strictly adhere to 4 x 50's, the 100 IM, and 100/200 backstroke. Anything else just feels so terribly difficult. I've already swum a 100 fly this season, so I don't feel the pressure to have to swim it again if I don't feel up to it.
I am also so woefully heavy - a whopping 143 lbs now - so I need to really watch the junk food for awhile, or at least moderate it to get back under 140. With P90X3, swimming consistently, and a bit of self-control, surely that is good for an "easy" first 5 lbs?
"REMINDER: Add pwb to my Christmas card list!"
- So I took pwb's advice and looked up St. Edward's School to swim at their pool. Low and behold, they are located only a mile and change from my condo and their practice times work almost perfectly with the college team's schedule. Practice started at 10, but I didn't arrive back at the condos until 10:45. Managed to dive in at 11, warm up on my own and then join the club team on their main set.
AM only SCM (!)
600 (200 swim/100 kick going 25 on back/25 R side/25 L side/25 surf kick)
4x50 @ :50 DPS
4x50 @ :50 FAST kick
200 @ 3:00 build by 50
200 @ 3:00 60/40 (60% FAST/40 % AE)
6x25 @ :35 AE FR no breath
100 @ 1:40 PINK
100 @ 2:00 DIVE FAST
RD1: FR - 59.3
RD2: I.M. - 1:07.4
LCM - outside. Got to the pool at 5:20, air temp of 61. Left the pool venue ~7:30, air temp of 42. By the time I left for home at 6:00, temp was 37 and dropping. Just grateful I don't live in Minnesota!
900 various waiting for team to start
400 reverse IM
3 x 400 @ 5:30 (nice interval for a change!)
5 x 100 @ 2:00, odds easy, evens "fast" - fast is relative, at the end of workout, I've found.
Total 4800 LCM
Just could not get moving this morning. Times were horrible. With a meet this weekend I have to get off the meds so that I can swim decent.
500 free kick w/zoomers
8x25@:05RI torque drill
5x100@1:30 free w/strapless paddles & bouy went 1:29, 1:28, 1:27,1:26,1:26 yuck
5x100@:10RI back kick w/zoomers odds streamline kick evens alternate arms perpendicular and fashion model kick by 25
300 free every 4th lap back
200 free EZ
Total 2700 yards
I was pretty beat today by the time I got into the pool. Only did 2000 yards and a lot of it was drill. Not even my 18-minute, 4000-meter row and long stretch before hand could loosen me up enough to be very productive today. The hard 50s yesterday finally took it all out of me.
Swimming = 14 miles
Rowing = 19 K
Yesterday I got in for a throw down challenge workout that Scotty texted me, but just didn't have the energy at the end of the day... I was swimming slower than I have swum in a couple of years; just not recovering as quickly from the hard workouts this week. Here was the set:
6 x 500 on 10:00
500 EZ warm-up
*I was so worn out by this time that I decided to break up the fly into 5 x 100 on 2:00. Ran into Scotty today and he said when he did the workout (the one he proposed!) he felt too tired so left out fly altogether... I win. (Though his 500 times were a lot better on the rest). My EZ free warm-up actually felt quite hard even though it was slower than my usual warm-up pace. My third freestyle 500 was basically just a slow recovery swim. I was sore and ached all over.
Today I did 20 minutes (4K) on the rowing machine and 20 minutes of stretching on the mat to try to loosen up... even the rowing feels hard now. I got into the pool and did 1700 in drill after that. Not very impressive. hopefully i'll be a little better recovered for tomorrow's 80 x 25 on :45 workout with the gang.
Swimming = 16.75 miles
Rowing = 23K
Updated January 12th, 2014 at 02:05 PM by mcnair
Wow, the day after a meet swim isn't all it's cracked up to be!! I felt good for about 50 yards, and after that it just...
I don't think the 6 degree temperature increase from the one pool to the other is very good either. I really enjoyed the 78 I swam in yesterday. 84 is just way too relaxing to lap swim in!
Cooldown from yesterday's meet practice:
8 x 50 Flutter Kick w/ board @ 1:00
6 x 50 Flutter Kick w/ board @ :55
4 x 50 Flutter Kick w/ board @ :50 (last 3 were touch and go)
2 x 50 Flutter Kick w/ board @ :45 (I just kicked another 100 at this point)
5 x 100 Free Pull @ 1:20 (1:15-16s)
3 x 50 scull
6 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
4 x (25 AFAP w/fins + 75 EZ) @ 3:00
-- 2 free, 2 fly, all 10s
20 x 25 w/fins
-- I did 6 free @ 100 pace @ :35 and then decided I was too tired/sore to finish the set and switched to breast @ 100 pace @ :40 on #7. Missed #10 and made the rest.
Not a great day in the water. I was too sore from weights. I'm definitely taking this week off for some recovery. I know many never take time off from weights, but it has worked well for me in the past. I'm considering doing less when I go to the gym as well. It's really taking a toll on my pool workouts. Haven't done too much AFAP work.
Does anybody think warm up is fatiguing and amounts to garbage yards?
Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.
Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:
200 swim/100 Kick/100 Pull/4 x 25 b/c warmup
2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
4 x 25 on :30
3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
4 x 50 on :60 (kicked, held :45))
2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
4 x 25 on :30
3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)
200 lossen and out
(Masters/Rec/2600 yds/55 min)
We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.
Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
Yes it was on the hot side but I was able to push fairly well despite the 84 degree temps. This is also the only pool open on Monday so I'll be there.
500 free kick w/zoomers
10x100@1:45 free every 3rd IM went 1:30, 1:30, 1:38, 1:30, 1:29, 1:37, 1:26, 1:25, 1:34, 1:22
500 breast kick w/br fins
8x25@:05 torque drill
8x25@:05 scull drill
8x25@:45 burst fly & cruise free
200 fly kick on back w/zoomers
300 free EZ
Total 4000 yards
The guard said the temp was 81 but I would say it was more like 83. Still it was a good day.
100 free for time 1:20 not good but it was early
100 fly w/zoomers for time 1:28
8x50@:45 free w/zoomers
500 fly w/zoomers broken @:20 RI
100 back for time 1:31
500 back broken @:20 RI
100 breast for time 1:48
5x100@2:15 breast pull w/paddles & zoomers
300 free kick w/zoomers
4x100@1:30 free w/paddles & bouy held 1:20
200 free EZ
Total 4000 yards
Scotty and I made the trek down to Evanston, Illinois bright and early this morning for our "50s Face-off." Normally about a 45-minute drive, it was closer to an hour on mostly unplowed, snowy roads. At least the blowing snow held off until this evening, so travel conditions weren't too bad.
Great venue for a meet (Swim-Swam rated it #8 in its "top-ten must visit sites for a swim meet"). There's a picture of it at the bottom of the Evanston Master's home page:
Scotty won the face off... darn it! I almost swam him to a draw, but on our final event, swimming right next to each other, I mis-timed my back finish and lost just enough momentum that he slid in and out touched me... if I had taken one more stroke I would have had it! Here were the times:
50 Breast = :44.94 (seed :47)
50 Fly = :38.08 (seed :40--first time breaking the 40-second barrier!)
50 Free = :29.70 (seed :30.95--first time breaking the 30-second barrier!)*
50 Back = :39.84 (seed :38)
*I beat Scotty by .14 in the freestyle, which had him sweating because he didn't think he would take me in the backstroke... I usually beat him by a second or two in a 50, but like I said I goofed the finish and apparently didn't have any room for error... if only I had warmed up a little better before that event, or if only I had taken that extra stroke, or if only if I'd had more yardage in this winter so far and hadn't been fading as badly toward the end of my meets lately, or if only I'd had a few swigs of gatorade before the final heat... so many "if only-s"! Now I have to live with the shame... forever, Scotty assures me, because he will never swim a backstroke event again in his entire life.
We did have a blast though, lots of good swimming. And... despite the fact that Scotty and I were the only two men to show up from WMAC (Wisconsin Masters Aquatic Club), we still scored enough points between the two of us to rank 11th out of 22 teams. Cue banana:
1500 WARMUP F
50 fly F
4*25 on 1:00 FK
21, 20, 19, 19
3*12.5 on 1:00 free, DFS fast
500 free F
250 drill that popov did (DPD)
250 DPD F
4*25 FK on 2:00 S
19, 19, 19, 18
30*15.5 TD on 0:20 fast
30*15.5 TD on 0:20 form
20*12.5 on 1:00 fast free/12.5 easy kick on back
We had a sprinkling of snow overnight, so I enjoyed walking through some crunchy untrampled whiteness on my way to Riverbank this morning. You gotta get up early in this town to do that! I shared a lane with Rondi and a rotating cast of one or two other swimmers. Hereís what I did:
1200 lcm warmup
5 x 500, FR with traveling 2 x 50 back:
50 BK / 400 FR / 50 BK50 FR / 50 BK / 300 FR / 50 BK / 50 FR100 FR / 50 BK / 200 FR / 50 BK / 100 FR150 FR / 50 BK / 100 FR / 50 BK / 150 FR200 FR / 100 BK / 200 FR
6 x 100 K/S, kicks moderate, swims fastish, odds flutter/FR, evens dolphin/BK
500 warmdown + play
I felt good in the water today, and powerful on my freestyle. Iím finally get back into good enough shape that I feel like I can control my pacing on longer pieces, adding some surges when I want to, rather than just trudging through them.
Fun fact of the day: The Super Bowl and I are the same age! (At least in yards). I canít believe itís taken me XLVIII years to realize this.
Updated January 29th, 2014 at 12:19 PM by swimsuit addict
In honor of Super Bowl XLVIII, I'm doing a set of 48x50s today. 48x100s would be a better workout, but my legs are a little torched from doing lunges yesterday, and I don't really want to wear myself out and fall asleep in the middle of the game this afternoon. Maybe next year I'll think about doing 49x100s.
Had a very restless night of sleep last night. My parents go home to the UK today and for what ever reason I could not stop thinking about how quick there 7 week visit went and the next time I see them it will be right before worlds. Today's workout was long and mostly aerobic swimming.
400 free with snorkel
6x50 catchup on 45
8x500 pull on 6 mins working turns, swum as odds pressing first 250 and evens pressing the second 250.
Total 5100 scy
I held between 5.10 and 5.15 on the 500s pull and felt strong throughout.
Updated February 3rd, 2014 at 02:53 PM by StewartACarroll
WAYYYYYYY TOOOOO EARLY this morning. My body (or at least my eyes) were open at 5:15, so I decided to get going to the pool. It was very uncrowded at this hour, which is rare from what the regulars tell me. Normally it has 3 to a lane for the 1st hour which is typically why I avoid the 1st hour of lap swim at the Y. This morning though it was all singles in the lanes, with only 2 having to double up. After a bit everyone doubled, but that was it before people started getting out.
I just went for long slow and fairly easy this morning. My shoulder wasn't liking me, and I definitely wasn't really awake either. I could tell afterward as I was nearly falling asleep in the warm water of the shower.
500 Free warmup
500 Flutter Kick w/ board
500 Free again
500 SDK w/ short fins on back
500 Free Pull
12 x 50 Free swim w/ short fins on (to put less stress on my shoulder) @ 1:05, swimming about 1:00s per 75
Today just felt like being a lap swimmer at the pool...just took it easy with long slow stuff.