WOW. I haven't pushed that hard in a long while and I am floored now.
4x50@1:15 descend to 100 pace went 41,39,38,36 this was not as good as it should have been but it was too early in the workout for me to get moving
8x25@:45 12.5 power kick and cruise to wall
8x50@1:30 perfect streamline UW kick to 12.5 + sprint to wall +25 EZ
8x(25 fast+50 EZ w/zoomers)@1:45 odds kick evens IM order on fast EZ free
4x(100 AFAP w/zoomers +150 EZ) @5:00
R1=75+:10 break +25 went 1:06
R2=50+:10 break +50 went 1:07
R3= 25+:05 break +25+:05 break +25+:05 break +25 went 1:01
R4=100 AFAP went 1:07
That was it I have nothing left, it is in the pool.
total 3100 yards
300 (25 Breaststroke/25 Sprint Free) - weird
10 x 100 Kick w/ fins (25 Core Kick/25 Right Side/25 Core Kick/25 Left Side) @ 2:15
3 x 300 Free Pull @ 5:30 Desc.
#1 Breathe every 5, did 3:45#2 Breathe every 3, did 3:25#3 Breathe left side down, right side back, did 3:15don't like left side only breathing, throws off my timing and powerMain Set (5 Rounds):
200 Free @ 3:30 (EZ, EZ, Desc. #3-5)2 x 50 Free Sprint @ 1:00my last 3 200s were 2:16, 2:11, 2:06, with my 50s being pretty much :29/:27s200 EZ
12 x 50 Kick w/ board @ 1:20 Desc. in sets of 3
At this point we were getting to the approx. 15 minutes to go in workout, and we usually do things like fast 25s, or fast 50s at this point. John then says (pointing at our lane):
Get rid of your kickboards...
4 x 100 Free @ 1:10, right into
4 x 100 Free @ 1:05,
Leave on the :60 (which is about :10 seconds away)
Not even enough time to about it, just get the goggles on and tell Jared to go first.
I made the first 4 with about 4 seconds rest, then missed #5 (1:07), but swam a 50 of #6, rejoined Jared @ #7 (which he missed #6). I made #7 (1:03), but missed #8 horribly(1:10). Basically it was an 800 @ 9:00 interval at the end of practice!! WTF?! I suppose Kirk could've made it
300 EZ and out
200 DPS r/10
4 x 50 br kick r/10
200 build r/10
4 x 50 stroke build r/10
Still warming up with
4 times through
--2 x 50 flip at the T @ 60
--50 stroke build @ 1:10
3 x through
400 @ 7:00
--100 at 90%
--200 at 80%
--100 build to 100%
4 x 100 @ 1:45 descend to 90%
200 stroke cruise
100 stroke (50 AFAP, 50 cruise)
It seems as if I have caught whatever my wife and little ones had last week. I feel much better today compared to yesterday but had a hard time switching gears tonight. Thankfully we had plenty of rest. I didn't swim as fast as what was expected of me but I made it through it.
Not myself today. I noticed in warm-up - kept thinking, geez, why is everyone going so fast, don't they know it's warm-up? Just went down-hill from there. Here's what we did -
4 x 250 (150 free, 100 non-free)
8 x 50 kick
12 x 100 on 1:20 (barely made the last 3)
Moved over into a lane by myself so I could nurse my poor pathetic body - don't know what was the matter with me today - my lower back hurt, my neck hurt, my elbows kinda hurt, and I had no get up and go. But I did it anyway. It wasn't pretty, but, whatever. And I did NOT do any extra.
I had a very fun weekend full of open-water swimming. On Saturday I went out to Brighton Beach for a swim—I went to the pier and back—followed by CIBBOWS’s annual volunteer party at famed boardwalk bar Ruby’s. It had been a while since I was last out at Brighton, and it was wonderful to see all my beach pals there. Fall beach season has officially started—the water was around 66 degrees, and felt wonderful. The ocean was full of little organic thingies—tiny, filament-y stuff suspended in the water. I recalled something I had read about some sort of ocean fauna—tuna, I think—whose young migrated to “nutrient rich” waters. This water seemed very nutrient rich, but I didn’t see any larger fauna taking advantage of it, other than jellyfish.
And seabirds. There were a lot of gulls around, and at one point when I was swimming back from the pier I lifted my head to sight and saw a cormorant sitting in the water, only about a foot ahead of me—another stroke and I would have made contact. It was watching me calmly as it floated along. I said hi and circled around it.
After my swim I hung out on the beach, visiting with friends and eating my lunch, then practiced cartwheels and fancy skipping with Hsi-Ling. (Beach plyo, as I think of it). I tried to get people to go back into the water with me for synchro, but had no takers—most everyone was either done with their swims and already dressed, or just heading out. After a bit we all wandered up the boardwalk to Ruby’s, where CIBBOWS was providing food and drinks for a few hours. I hung around in the bar a bit, then headed out onto the Coney Island Pier with a few like-minded friends. Although I have swum to this pier dozens of times—it marks the western end of the 5k loop we all swim—I had never actually walked out on it before. It was fun to have a new perspective on the beach and jetties, as well as educational—what looks very far out from shore when we’re in the water seems fairly close in from higher-up.
I also found out that while I’ve been away, my CIBBOWS swim buddies have been adventuring into new waters. Many of them have been swimming past the pier, down to the last jetty before Seagate. In fact, the big divide is not whether people go past the pier or not, but whether they go around or under. I have never swum past the pier before, and now I’m definitely feeling behind the curve. I know where I’m going next time I’m out at Brighton! (And I think around is the way to go—I know I’m not brave enough to go under!)
I spent a little more time at Ruby’s before heading home for dinner and a good night’s sleep before the next day’s adventure. On Sunday I rode the train up to Cold Spring to swim the 10+K Bannerman’s Island Return course in the Hudson. I had done this swim a couple of weeks ago and enjoyed it immensely—it’s a wonderfully scenic section of the river—so I jumped at the chance to do it again when Rondi and Dave decided that a second test swim was warranted. This time there were eight swimmers, divided into 4 pods of 2, with a kayaker accompanying each pair and Agent Orange patrolling the course and collecting data. I was partnered with John H, with Terry as our kayaker, and we all worked well together and enjoyed a wonderful day on the river.
On our trip up to Bannerman’s we enjoyed beautiful sunny skies. We probably dallied a little more than we should have, submerging to listen to the noises barges make under water, doing synchro, and just stopping to enjoy the glorious views—for the tide turned a little bit before we got to Bannerman’s. But the current against us wasn’t as strong as last time, and we were able to easily swim against it to the northern tip of the island before turning around and riding it back downriver to the start. In the process I confirmed that I might be part salmon—I really enjoy the sensation of swimming against the current. I think of those cylinders of water that I’ve seen in aquaria that contain salmon swimming against a spiraling current. That would be me if I had my druthers.
On the way to Bannerman I could see some very dark clouds moving in from the west, and when we stopped for our first feed after rounding the island we could hear thunder in the distance. We were instructed to swim close to shore on the way back so that we could get out quickly in case the thunderstorms came our way. Luckily they did not, although some rain did. It was very cool swimming with such dramatic skies around us, and I felt safe with Terry and Agent Orange nearby in case of trouble.
Eventually the skies cleared, and by the time we finished our swim—3h25m later after we started—the sky was again sunny and blue. I had a very nice ride home on the train admiring the river I had just swum in. It was a great way to close out the weekend.
And here's a video from the swim, during a visit from Agent Orange while we were swimming upriver:
[nomedia="http://www.youtube.com/watch?v=nA29JmGbmNI"]P9300070.MOV bannerman island test swim - sun sep 30, 2012 (b) janet and john huges - YouTube[/nomedia]
Updated October 2nd, 2012 at 09:00 PM by swimsuit addict
Because the weather has been so nice, the pool manager has postponed the closing of the outdoor pool.
Even though we could use some precip. I hope it continues to stay warm for another month or so. I hate swimming indoors!
Warm up (1100)
300 smooth swim - free & back
300 IM - Alternate 25 kick/25 drill/25 swim
4 x 75/1:30 - desc.
4 x 50/1:10 - 15 - 20 - 15 ( Fast break outs and fast finishes)
Main Set: (1500)
15 x 100's (no extra rest between rounds of 3)
3/2:25 - (75 kick - 25 smooth swim) - went 2:10
3/2:15 - (50 kick - 50 swim) - went 2:00
3/2:05 - (25 kick - 75 swim) - went 1:50
3/1:50 - swim - went 1:35
3/1:45 - swim - went 1:37
100 easy free & back
Total: 2700 meters
PM only SCY
400 @ 5:20 swim 4/6/2 turns
6x50 @ 1:00 #1,6 FR, #2-5 IM order (RD1: kick, RD2: drill/build, RD3: Fast/EZ)
3x100 @ 1:15, 1:10, 1:20 (IM) by round, D1-3
50 @ 5:00 FAST IM order by round (200 EZ after each 50)
100 @ 5:00 IM (200 EZ after the 100)
500 kick w/ board + fins 100 FL/100 FR
The college team does this every year and I participate, although being one of the coaches this year, I couldn't swim it with them, so I swam int he preceding hour.
PM only SCY
600 swim 4/6/2 turns
400 pull w/ buoy
300 drill/DPS by 50
8x25 @ :30 FAST kick w/ board FR (AVG: 20.2)
6x50 @ 1:00 drill
8x50 @ 1:00 FAST kick w/ board FR (AVG: 41.1)
6x50 @ 1:00 drill
8x100 @ 2:00 FAST kick w/ board FR (AVG: 1:21.9)
6x100 @ 1:15 D1-3, 4-6 hold RED pace
6x50 @ 1:00 active recovery
It has been a super busy week and I barely had enough time to get in a few workouts, let alone record them here.
10 x 25 shooters w/fins @ :40
I did a slightly modified version of workout #2 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=21451"]U.S. Masters Swimming Discussion Forums[/ame]
8 x 25 burst + cruise @ 1:00
8 x 25, perfect DPK streamline + 12.5 sprint to wall @ 1:00
8 x (25 @ 100 pace + 50 EZ w/fins) @ 2:00
-- 4 free (11 low), 4 fly (11 high)
3 x broken 100 AFAP w/fins + 200 EZ @ 6:00
1 = 75 + :10 rest + 25 (did fly, :51)
2 = 50 + :10 rest + 50 (did IM, :52)
3 = break every 25 for :10 (did fly, :46)
-- I had my usual trouble with breakouts in fly. I can't seem to sense the surface very well and I can feel the drag from lifting my head slightly.
4 x 50 breast pull w/parachute @ 2:00
Felt better this am and got in a good workout, though now tummy is feeling a bit queasy again.
I've been IMming so much lately that I had to take a day and specifically do fast 50 frees from a dive.
Sat - I cleaned the house! That was so tiring. In fact, I marked it down in my drylands column. I thought doing drylands after that would be counterproductive. And who's to say that rubbing your arms up and down in a cleaning pattern while swaying your butt side to side isn't as good as traditional core/curl/lifting?
Sun - SCM, Baylor Fitness Center on my own.
500 warm up
4 x 50 kick
4 x 50 pull
4 x 25 % increases
4 x 25 variables
FAST 50 FROM A DIVE: 30
FAST 50 FROM A DIVE: 29
FAST 50 FROM A DIVE: 29
Ok! That was quite good! I was very pleased that I was solidy under 30, but then, one is never satisfied and wondering now what it will take to get to 28's in workout. It is also very irksome that I have to start myself. So I have been waiting to the 7 and on the 7 count 1, 2, 3, Go (so going on 4, not on 3), which if counted just right, i'm leaving on the 00 mark. It is quite distracting, up there with walking and chewing gum. Well, that's actually not very hard, so more like rubbing your tummy and patting your head.
If I were to race today, i'd be really disappointed if I wasn't faster than 27.5 SCM in a race. That's better than my recent times, but I do think i've been more focused on actually sprinting into elusive speed territory that I should set my goals this high.
Not sure about meets. I think I will wait until after the first USA meet (50 free/100 fly) to decide what I want to do as far as SCM meets. There is one in the Woodlands (about 3+ hours drive) at a good pool, great order of events, but it's a very small meet so limits what is realistic to swim and get times close to my max potential.
In other news, not sure how I really feel about it except wow, i'd better start really committing myself if this is my goal....the USA grand prix cuts have come out. They are making a statement and no longer is it easy to make the cuts!! As of now, i'm limited to only local A meets and maybe Sectionals depending on the cuts, which I think won't change too much.
Swam w/ Roger, Dave, Dave, Aundrey, Danny, Ray, Leah, Wendy and Keith. Played 4 v 4 soccer in a cool drizzle last night. Optimal conditions and I got a solid 80 minutes of play. About halfway through, I chased down a cross that was played a little too long. As I controlled the ball, I slipped and fell. Laying on the ground, I took a quick look at the situation... one defender approaching and another blocking the goal... I'm laying on my side 10 yards from the goal and hey, the ball just rolled to my feet. I figured "why not", bent my knee and took a shot. Somehow, I got some power on it and the ball threaded past the two defenders and into the back of the 4' x 4' goal. We all just laughed. I only wish I were that good. My back was a wreck from refereeing all weekend but not so bad this morning. I struggled through the first set but was ok after that.
600 warm up
200 IM - 3:00
200 IM - 2:55
200 IM - 2:50
100 IM/100 Free - 2:45
100 IM/100 Free - 2:40
100 IM/100 Free - 2:35
200 Free - 2:30
Made the 200 IMs but got in trouble at the 100 IM/100 Free. Fell a few seconds back and then dropped the fly from the next IM. Still off the interval so I dropped fly and back for the final 100 IM. That got me closer but I was still needing to make the 200 free in 2:25. Picked up the pace and was only off by a second.
6 x 150 - 2:30 (free/sdk/free)
This was supposed to be 8 sdks, breathe, submerge and do another 8 sdks. Repeat for 50 yards. It took me a while to get the hang of this. I ended up doing 8 sdks, taking a breaststroke pull/kick and then submerging. That was the only way I could get back into a streamline with any appreciable speed.
5 Times through:
* 50 hard kick/50 easy pull - 1:45
* 50 hard pull/50 easy kick - 1:45
10 x 50 - 1:00 25 fly no breath/25 easy
I made #1, #2, #3, #6, #8, #10 no breath.
16 x 25 - :40
* Down hard stroke IM Order
* Back no breath
200 Cool down
Only had 1 hour today so really had to cut things short.
8x25@:45 Shooters w/monofin just did not have the lung capacity to make it today
8x25@:45 burst + cruise, fast hands drill
R1 as 25 fly@200 pace + 50 smooth :05 RI after 25, held :21's
R2 as 25 shooters +50 smooth :10 RI
R3 as 50 kick on back + 25 fast went fly breast fly
Total 2000 yards
I did not realize I had used my legs so much with the breaststroke yesterday but breast hurt today.
rehab exercises, 15 min
super pullover, 110 x 1 x 15, 120 x 2 x 15
good mornings, 65 x 1 x 8, 75 x 1x 8, 80 x 1 x 8
explosive leg press, 190 x 3 x 15
leg abductor, 120 x 3 x 8
rear delt fly, 75 x 2 x 8, 80 x 2 x 8
power wheel roll outs, 3 x 15
knee tuck jumps, 10
standing broad jumps, 10
altitude drops, 10
8 x 25 shooters w/fins @ :40
15 x 50 fly & back drills @ :20
10 x 50 smooth free w/paddles @ :50
Ack! My house is a cesspool of viruses. Lil Fort was sick all weekend with a stomach bug, having inherited it from Teen Fort. I just dropped Mr. Fort off for a flight to Phoenix and he is not feeling well. And, now, I am feeling poorly. I just hope I get the mild version! For this reason, I popped into the gym on Sat., my usual day off. Just did a recovery workout today.
Here are some interesting links to research on training specificity that Jimby posted on FB:
Yay! Homeland and Dexter are back and I can recline in style.
I just completed my last YMCA lap swim session, as my membership is done as of today. I'm sure I'll be back to it one day again, but for now, I'll be 100% swimming only with the age group team.
I got the idea for my swim today from [ame="http://www.usms.org/forums/showthread.php?t=21404"]Chris's post on the HVT Workouts [/ame]listing, though modified as he suggested for swimming vs. kicking
Warmup/Main Set All-in-one
7 x 100 Free @ 1:30 (1:15s)
no extra rest
6 x 100 Free @ 1:25 (1:10s)
rest < :30 to nearest 60/30 on paceclock
5 x 100 Free Pull @ 1:20 (1:08s)
rest < :30
4 x 100 Free Pull @ 1:15 (1:08s)
rest < :30
3 x 100 Free Pull @ 1:10 (1:06s)
rest < :30
2 x 100 Free @ 1:05 (1st one 1:04+, didn't make 2nd one)
rest < :30
1 x 100 Free @ 1:00 (went 1:01)
Ending this month I had my largest yardage output ever, and I swam only once a day, no doubles. Prior to the summer months, I was averaging about 45 miles a month. Here's my last few months showing my summer training into when I joined the swim team:
Jun- 32.46 miles (=57,137 yards, =52,246 meters)
Jul - 29.96 miles (=52,724 yards, =48,211 meters)
Aug - 23.03 miles (=40,532 yards, =37,063 meters)
Sep - 64.36 miles (=113,280 yards, =103,583 meters)
I swam almost triple what I'd done in August, and wasn't really too beaten up by it. I know I'm tired, but I'm still expecting good things to come in my next couple meets anyway.
Since I was coaching I really didn't get a warmup only 300 yards and then a 200 breast. Have not swam it in years and still managed a 3:22.70. I haven't even trained it in almost a year. Just a few laps hear and there.
Swam w/ Dave, Dave, Mary and Sally.
500 Warm up
4 x 100 IM - Odds Drill, Evens Swim
4 x 50 Kick
4 x 50 Kick
200 Fly down/free back - 3:15
200 Free - 3:00
200 Back down/free back - 3:15
200 Free - 3:00
200 Breast down/free back - 3:15
4 x 50 Kick
25 Fly - :30
50 Bk/Br - 1:00
100 Free - 1:30
2 x 25 Fly - :30
50 Bk/Br - 1:00
2 x 100 Free - 1:30
3 x 25 Fly - :30
50 Bk/Br - 1:00
3 x 100 Free - 1:30
4 x 25 Fly - :30
50 Bk/Br - 1:00
4 x 100 Free - 1:30
200 Cool down
I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.
A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.
I figured that we'd be getting something like this kind of workout today, after how nice John was to us in last night's practice. The one nice part of today however, was that we didn't do any intense fin kick set (maybe he forgot).
1000 Mix-it-up (your choice) I did 150 Free, 50 Back, with the exception of the 3rd 200 did 50 Fly Drill
500 Kick w/ board (25 EZ, 25 Hard)
20 x 50 Free Pull @ :50 not intense, just do them
Bathroom break...and then:
12 x 200 as: 3 Rounds of 4 x 200 @ 5:00 each, 2:00 bonus rest between rounds
I needed to try to keep my HR @ 170 here (kids were @ 180)
OMG and a few other choice words were going through my head at this point
Round 1 (Stroke) I did Fly, Back, Breast, Flywent 2:18, 2:31, 2:48, 2:20 <--not too shabby at the end, and I'm not falling apart like I used toLooking forward to my 800 IM SCM in a few weeks --- 100 EZ
Round 2 (IM)went 2:24, 2:26, 2:30, 2:36I really started falling apart on the 3rd one of these, and the 4th one was just garbage--- 100 EZ - contemplated getting out here, but that not like me
Round 3 (Free)went 2:20, 2:17, 2:14, 2:11These all hurt, and the first 2 were just struggling to get going. I got a second wind and kinda pulled through on the last two300 EZ swim and out
Part of this tiredness today could be all my swimming I've been doing, could be my age in relation to the workouts I'm doing, could be that I was up this morning to start work at 5:00am as well. I did leave work for a 3 hour block to swim, then returned to finish up the machinery I was working on. I still like the results I'm getting in practice, even though today pushed me just about to the failing point, in fact I would say that I did fail on this main set, which is a good thing to not have everything be so easy to do. I'll be ready to get back to it again next week.
I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.
Here's what I did last night:
Warm up (700)
200 swim - 200 kick - 200 pull - 100 scull
Main Set: Free (1600)
1 x 400/30sr NS - went 6:25 (3:15-3:10)
2 x 200/3:30 build each - went 3:12, 3:10
4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
8 x 50/55 ds 4 - all were around :45
Kick: On back no board
4 x 100/10sr (50 easy - 50 build)
- did these on 2:30 with times 2:15-2:20
100 easy back & free
Total: 2800 meters
300 swim - 150 free/150 back
200 kick - flutter w/board & snorkel
4 x 50 pull/1:00 build -all free
4 x 50/1:00 IM order drills
8 x 25/30 burst + cruise IM order
Main Set - all backstroke
3 x 200/3:30 build each - 3:15-3:10-3:05
3 x 100/1:45 ds to strong - 1:32-1:33-1:30
4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
4 x 25/45 fast - ±18
8 x 12.5/30 fast
12 x 50/1:10
Alternate 50 scull - 50 swim - all free
100 IM easy warm down
Total: 3200 yards
Ŕfter spending a week with a sick wife and two sick children I finally found some time to make it to the pool.
200 EZ kick w/fins
100 IM drill
3 rounds of
400 @ 6:20 500 pace
5 x 100 @ 1:35 gentle descend
4 x 50
-- odds @ 45
-- evens @ 50
3 x 300 @ 5:15
--#1 100 fast 200 EZ
--#2 200 fast 100 EZ
--rest a extra min.
--#3 300 for time
I could really tell that I haven't been in the pool. I have been able to do some dryland so the week hasn't been a complete loss. Hopefully our house will be back to normal next week.