3 full days out of the water since the meet on Friday/Saturday for me. It felt like an eternity, but was good to get in today, even if it was just 40 minutes.
500 Free warmup - felt a bit sluggish on this
8 x 50 Flutter Kick w/ board @ 1:00 (:50s)
22 x 75 Free @ 1:00 (held most of them around :55-:57, the last few (6) were at :55 down to :52)
Not bad for a broken mile on a 22:00 total interval. I'd guess I was around a 20:20ish total add up time. Not bad considering it was little to no effort.
50 EZ was all the time I had left for
got the boot from the pool at 1:00pm!!
1500 with some bursts and up tempo 25s.
Psych sheets for the Albatross meet are out: http://www.ancientmariners.org/albatross/pyschsheet.pdf.
I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.
I am in Houston through Thursday and tried arranging my hotel so that I would be mid way between where my meetings were and the woodlands swim pool. I guess I was either tired or not focused when I made my reservation because I did not notice that I was 45 minutes from the pool which made for a very early start this morning. Despite this I had a good workout and enjoyed swimming at the CISD Natatorium which very similar to our pool in Rockwall. The Woodlands team has an emphasis per day posted on there team calendar and today was 50s. So not exactly my kind of workout but it was good just getting wet while I am on the road.
8x75 swum 50 swim on 45, 25 kick on 30
5x(2x50 on 40, 4x25 on 30)
200 pull on 2.45
2x100 pull on 1.30
4x50 pull on 45
8x25 pull on 30
I held a very consistent pace throughout this workout which basically equated to 28 per 50. I felt a little stiff during the warmup which I suspect was due to the 5hr drive yesterday but loosened up after the warmup.
The Woodlands pool is very nice and I am looking forward to swimming the zone meet at the end of the month here.
Tomorrow ow I am going to try to swim with either Dads or Rice Masters which I think are closer to where I am staying.
In January my apartment building reconfigured some office space into a small fitness room, and I was very excited to find out that they included a Concept2 erg among the machines. I hadnít rowed since the summer, but I hope I will get back into the habit now that I have such easy access to a machine. For my first short rowing workout I did the following:
5 minutes warmup + drill
4 x (500 meter row for time, 1minute recovery), desc. [2:18, 2:13, 2:11, 2:08]
3 minutes warmdown
That was itóstill I was a little sore after!
This morning I had an enjoyable swim at RB with Rondi. Iíve been having some breathing issues, so I just did a long easy swim, as follows:
1000 lcm warmup (400s, 200k, 200p, 200d/s)
800 swim, every 5th length stroke IM order
600 swim, every 4th length stroke IM order
500 swim, every 3rd length stroke IM order
300 swim, every 2nd length stroke IM order
200 warmdown + play
Next week I will be traveling to Sonoma for a week-long trip with my husbandóweíre celebrating our 20th anniversary. Afterwards I will stay over in San Francisco for a few days, and I was really excited over the weekend to find out that Iíll get a chance to swim from the Bay Bridge to the Golden Gate while Iím there! Itís about 6 miles total, but there will be a lot of current assist. It should be a fun and beautiful. Between this swim, 2 Bridges, and the stage of 8 Bridges that I'm signed up for, 3 of my first 4 swims of the season will be bridge-to-bridge affairs!
Normally I would not do the 200 fly on a Wednesday due to the floatilla of fins in the lane next to me but today they got out early! Broke yesterdays time and went 3:29 this time. I really like it wasn't that fast.
500 free kick w/zoomers
10x100@1:45 as 50 free/50 back w/paddles & bouy so no legs on the back still went 1:35, 1:31, 1:31, 1:30, 1:30, 1:30, 1:30, 1:29, 1:29, 1:29
500 free kick w/zoomers moderate speed
2 minute break
200 fly for time from push 3:29
500 free broken
Total 3200 yards
Had a busy day, starting with new tires this morning for the van, then coming home to work on a Bible class paper (oh, I was pleased to receive a 95 on my Bibliology paper from a few weeks ago), then went to Chapel. I was able to play the drums, adding that element to the praise and worship team for the first time. Then I watched my niece for a couple of hours before heading to visit my 92 year old Nana - a great time! Dinner on the way home then practice:
200 Fr/4 x 50 kick/4 x 50 drill
4 x 50 Quarter's Strong on 1:10
100 non-free swim
4 x 25 sprint ~ 1:00
1 x 25 AFAP
1 x 50 EZ
1 x 50 AFAP (:28)
2 x 50 EZ
1 x 75 AFAP (:46)
3 x 50 EZ
1 x 100 on 90% (1:01)
4 x 50 EZ
200 IM drill and out
(Masters/Rec/1950 yds/60 min)
I was able to loaf tonight under the guise of tapering, so GregJS did a bunch more. I'll get in another quick swim Friday morning before heading to Boston for the weekend, and the 1650 on Saturday afternoon.
I am heading to Houston with work later today and had a long day yesterday with a mad rush to pack and figure out where I am swimming in Houston. I emailed the Woodlands and despite it being about 20 miles from where my meetings are I think that's where I am going to try to swim.
I had a good nights sleep and despite being awake before the alarm was scheduled to go off I was tired. Today's workout was pretty much a recovery workout with a little bit of race pace work.
1000 with snorkel
8x200 pull on 2.25
16x25 race pace 500 for first 8 and 200 for next 8 on 40
8x150 kick on 2.45
I held 14 highs to my feet on first 8 and 13s to my feet on the last 8.
4 x 50 fly drills
2 x 50 double shooters w/fins + 50 EZ
2 x 50 burst + cruise
2 x 30 burst + cruise from the blocks
2 x (25 AFAP w/fins + 75 EZ)
Started off my 5 days of rest with a day off yesterday. Today, I didn't feel great in the water, but my 25s were very fast. I think I'm done going off the blocks to try to rest the legs. I am feeling more positive about the meet. Unlike NE Champs, I am not over rested and have been doing weights. I also recall that for two of my starts at that meet my hands were not in a streamline position on the dive; that no doubt added a couple tenths to my 50 times.
Still no psych sheet for the Albatross meet.
Updated March 11th, 2014 at 04:13 PM by The Fortress
"Central Section Region VIII Championships Day #4"
200 FL - 2:03.18 (26.73/30.27/32.34/33.84) - Well as you can see, I finally hit the wall around the 125 mark. All the racing and the physical/emotional/mental stress of this past week (it's been crazy in more ways than one) finally caught up to me. I had really wanted to break the 2:00 barrier. I took it out fast enough to do it, I just died coming home.
Now for a week of rest away from the pool. Then it's time to decide what's next.
Updated March 12th, 2014 at 01:52 PM by Calvin S
Every time I have done the 200 fly at the end of practice from a push I always do exactly 3:32, but not today! 3:30 and I could see I was out in 1:45 at the 100. The next time I will do this will hopefully be thrusday when I have my own lane.
500 free kick w/zoomers
8x25@:45 fly w/paddles & bouy took 2 25's to get my stroke correct
8x25@:45 fly scull drill w/snorkle
8x25@:45 fly torque drill w/snorkle & paddles
200 1 arm fly drill
200 fly for time 3:30
300 free kick w/zoomers
Total 2500 yards
Busy weekend at work and I was not feeling the greatest, so I was happy to finish today at 2pm and not have to return until Wednesday morning. I have a drum set in the basement that has not been played in years, so I have loaned it to the college for their Chapel services. I'll be able to play there as well, so that is a plus.
After supper I went to the pool for a 30min swim, going back to some taper workouts from past seasons. Didn't quite get through the whole workout tonight, but did run into GregJS and had a good chat before swimming.
200 FR/200 IM drill/200 Back
- 50 DPS, :10sr into
- 25 AFAP into 25 EZ, into
- 100 kick
100 loosen and out
(Solo/Rec/1300 yds/30 min)
Normally this workout calls for a round of Quarter's Strong and some 4 fast 25's, but I needed to get out so that I could attend Men's Group tonight. I'm feeling good in the water, although a bit too bulky in the mid section.
I am only swimming distance day at Harvard this year, which is this weekend. The link is: http://meetresults.com/2014/nelmscscy/ I will submit a split request for the 1000 so I can make two swims out of one, and am actually thinking of a 500 request as well. I opted to swim in the shallow end of the pool, which means an in water start. Not too sure of expectations for the swim, as the one time I swam the mile it was scm in Maine with jbs. I'll swim this one a bit differently, and be surfing the forums for ideas on how best to attack it (before it attacks me).
I had a good nights sleep and woke up an hour before the alarm this morning but felt recharged and relaxed. Practice was hard today but I kept pushing throughout and had another good workout.
400 free with snorkel
6x50 catchup on 45
12x100 kick swum 75 fast, 25 easy on 1.50
3x(2x300 pull on 3.30, 3x100 free with fins on 1min)
12x50 drill swim on 45
Even with the easy 25 kick I was holding 1.23-1.24s on the kick set. The 300s were harder today than Saturday but I held 3.05s. I had time between the 300 and the 100s with fins to take off my pulling equipment and put fins on. This was not case at the end of the 100s where I had to take an extra 15 seconds to take off fins and put on pulling equipment. I held 55-56,57,57 on the 100s with fins. I was beat at the end of this workout and had to stay an extra 10mins to finish up the last few 50s and the warm down.
1100 free, S
3 x (2 x 50 fr on 2:00, 1 x 50 FK (S) on 3:00)
50 fr: 39, 39; 39, 39; 38, 3750 FK: 47, 47, 46
2 x 50 fr on 3:00
100 bk, F
300 Dr, F, S
1 start from a wobbly block
10 x 13 easy sprint on 5s R
Arms and shoulders felt the need for a day off.
The 50 flutter kicks really hurt near the back 15M's, still feeling it 45 min later.
Updated March 10th, 2014 at 03:42 PM by __steve__
The good news - I did get a free pair of goggles after all! They included a blue pair of vanquisher goggles. I didn't look carefully whether they were V2's or not, but who cares, free is free!!
The new suit with comfort straps will be interesting. The straps are thicker but completely smooth. It immediately reminded me of the straps that must be on those super huge cupped ladies' bras who need ginormous over the shoulder boulder holder straps.
In other news, I have been completely run down and tired. I have decided to put the brakes on and go full throttle taper sit around and talk to the coaches about my swimming mode. I would much rather overtaper and be completely out of shape, than to still be tired and not at my best for the 2 meets coming up. Awake, alert, and peppy - that is my goal. I just want to feel fully engaged and ready to give a 100% effort on race day.
From Rich Abraham's PS favorite sets (pure speed):
8 x 25's on 1:00
odd free (from dive)
even kick (pushoff)
50 fast free (29 flat)
8 x25's on 1:00
odd fly (from dive)
even fly (from pushoff)
50 fast kick - free w/board (46)
This was a good reset and quite sprinty. Coach came out on deck early, and watched/video'd all my dives and gave me pointers, so it was on more than 1 minute per, but I got a free 1/2 lesson on my dives!!!
LCM, SMU outdoors
YIKES!!!! I have not swum LCM in a long time! I made sure I didn't overdo it.
400 warm up
10 x 50 kick w/fins 1:10 fast last 12.5 (38-41s)
swim 4 x 50 strong 50's from a start, 1 each stroke, for the last 40 minutes or so.
YIKES again! Those were not very fast at all, given I was going 92.5ish effort! But, a great starting point for LCM. It proved 2 things - 1. I was tired. Not engaged mentally to really go 100%. 2. Just plain too slow! But then again, it will be fun to drop time from there. This is my baseline set from which to improve. I ought to do this set at least once a week. I don't think it would get boring, since the alternative was to do 300, 3 x 100, 200, 3 x 100, 100, 3 x 100 so I think i'd pick 4 x 50's on 10 minutes every time!
I cleaned out my closet and took 4 big bags to goodwill. I feel so good about myself. but I completely lost steam and can't bring myself to align the empty spaces or sort the pants/tops. They're all still mismashed. Last week was a major update for my kids. I cleared out their closet, and replaced all the baby hangers with adult hangers.
The kids had a meet and I could not get in the water at all. Felt ok today so did a good distance set. Taper starts soon for Y Nationals.
500 Free kick w/zoomers
16x100@1:30 Free w/paddles & bouy holding 1:24-5
50 Free w/paddles & bouy in 42
500 Free kick w/zoomers
350 free w/snorkle
Total 3500 yards
Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older.
6 x 100 (25 k on bk, 50 swim, 25 kick on side)
6 x 25 sprint kick
6 x 50 w/overkick and descend stroke count
6 x 50 bk/br by 25 focus on turns
4 x 75 (50bk, 25br)
2 x 100 (25 fly, 50 bk, 25 br)
The set I cant remember...then
400 broken for 15 at the 200 negative split
300 broken for 10 at the 150 negative split
200 broken for 5 at each 50 descend
100 off the blocks followed by 60 sec of verticle kicking
Quick 100 w/d
Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go.
The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home
600 free, S
5 x 50 free on 2:00, S
39, 37, 36, 34, 34
25 free fast / 475 free easy, S
15 / 7:58
4 x 25 free fast / 75 drill, F, S
13's on the fasts
Swim/SCY/Solo @ Pitt
100 fly drills
6 x 25 shooters w/fins @ :40
4 x 30 burst + cruise from the blocks
4 x 25 burst + cruise from a push
30 x 25 free w/paddles
odds = @ 100 pace @ :30
evens = EZ @ :45
2 x (broken 100 AFAP w/fins + 200 EZ)
breast (51), back kick (45)
Stretching & foam rolling, 30 min
Kinda tuckered out from that. Will start resting tomorrow.
FINA rankings are out. I only got in a few events/meets in SCM and LCM due to the move and missing some meets, etc. I was most pleased with my 50 free LCM -- my first #1 FINA ranking in that event ever! And my best time since the rubber suits. A little bizarre that my SCM ranking was lower, but that was a bad swim.
50 fly SCM (29.2): #1
50 back SCM (30.6): #1
50 breast SCM (37.0) #6
50 free SCM (28.4): #4
50 fly LCM (30.2): #1
50 back LCM (32.4): #1
50 free LCM (28.6): #1
Updated March 9th, 2014 at 07:18 PM by The Fortress
First time I've done this workout in a while, so I felt like I was working the rust out. But I needed the shorter reps and longer rest to feel myself swimming faster... otherwise it's easy to swim myself into a rut. Also, it was good to swim against Scotty again... schedules just hadn't worked out over the last couple of weeks.
Here's how it went:
400 EZ (100 fr, bk, fr, br)
20 x 25 fly on :45 (:22-:23)
100 recovery + master's minute
20 x 25 bk on :45 (:20-:22)
100 recovery + master's minute
20 x 25 br on :45 (:24-:26)
100 recovery + master's minute
20 x 25 fr on :45 (:15-:17)
--The 20 x 25 sets take 15 minutes to complete, so we started a new set every 20 minutes to allow for a little recovery.
400 IM on 8:00 (6:51)
200 EZ free
With the exception of freestyle, my times seemed a bit slow... maybe a second on fly, a couple of seconds on back, compared to where I was a month and a half ago on this workout. Freestyle doesn't seem to have suffered as much, but I've been paying a lot closer attention to my stroke counts than I was before, even if I haven't been putting in as many yards. Today I had a lot of reps in :16 with 16 strokes, which seems pretty balanced to me.
A couple of weeks ago I had a complete physical at Coopers Clinic in Dallas. This physical coincided with me being back in the pool 18 months. The physical was very complete including blood work, full body MRI, stress test, hearing, vision, vocal chord exam, dermatology, nutrion analysis, a visit with a sports physiologist, etc. I got a two thumbs up during the visit but yesterday I got the written report they promised me giving me the details of my physical.
I am not sure if i would have found the report so interesting if they had found some anomalies but they did not and the 60+ page report was very interesting. I am very pleased to say that there were no anomalies in the report.
I found a few things in the report particularly interesting.
My body fat is now at 13.5% and by the health charts at 180lbs and 6'5" I am under weight and my body fat percentage is marginally under the healthy range for an adult male 40-44.Comparing my stress test results from this time to the last time I did one(2009) were like results from two different people. In 2009 at 39 years of age I lasted 21 minutes where as this time I went over 30 minutes.I live in Dallas where it is sunny most of the time yet my vitamin D levels were very low(25), and they want you in the 30-100 ng/mL.I had overall high cholesterol but my LDL is low and my HDL is high and according to the report I don't need to worry about my total cholesterol. My heart was clear of any calcification so I am at low risk of heart problems.Despite my life style change I still have elevated blood pressure which I am going to work on through refinement of my diet a little more. I plan on reducing my coffee intak in particular.
As I have written previously I credit my life style change 100% to swimming. I know if I did not enjoy swimming and if I was not setting swimming related goals I would not have changed my lifestyle. 18 months in, I am now swimming at least once a day except Sundays and I try lifting and doing dry lands Tuesday, Thursday and Saturday. This is a big commitment and I know by doing this I miss time with my family(at least the evenings), however I also know that the consequences of my new life style are positive on my health, both physically and mentally and I know long term I will have a higher quality of life and hopefully for a longer amount of time.
Another benefit I have found from my swimming is that I now have an even more special relationship with my daughter who is also swimming. I don't swim all her USAS meets but I do swim a few and get a very different perspective by being on the deck with her. I try to keep my distance so she has her space and time with her friends, but I am close enough that we can relate to things that happen on the deck. These will be very special memories for me that I would not have had,if it were not for swimming.
I am still really enjoying my swimming(actually if it's possible I am actually even more crazy about swimming) and i am now at the point that my weight fluctuates very subtly from week to week. I still have the fear of putting the weight back on but my life style change seems to have stuck. Out of choice I still don't drink alcohol, eat deserts, and I avoid snacking but other than these i eat pretty normally.
After going through a big weight loss and life style change I understand that it is a very personal thing and what works for one person may not work for another. I also realize that getting up at 4.30am and heading to the pool everyday may not be something that everyone is able to do or wants to do. I am not crazy(despite what my wife tells our friends when describing my workouts) and I too have those mornings where it's cold or I have achy muscles and staying in bed is a better choice, but I choose to get up and go to the pool. Its not because I want a healthy life that motivates me but rather because I have competitive swimming goals. Working towards these goals are what keeps me motivated. It's almost like the weight and health are a side affects of my swimming goals. I can't believe I was out of the pool as long as I was and in hindsight I wish I had never stopped swimming. I can't change my choices and all I can do is focus on continuing to have fun at something I have realized i love and is a very important part of my life.