flutter kicks on bosu, 2 x 100
seated row negatives, 80 x 1 x 10, 90 x 2 x 8
push press 45 x 2 x 12
explosive leg extension, 90 x 2 x 25
kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 15
extreme angle step ups w/barx 45 x 2 x 10
wood chops, 30 x 2 x 15 each side
good mornings, 80 x 3 x 8
stretching, 15 minutes
100 fly drills
8 x 25 shooters w/fins @ :45
1 x 100 back kick, !5 m UW each 25
5 x 30 burst + cruise from the blocks
-- I was trying to work on gliding a tiny bit before immediately dolphin kicking, which is supposed to be faster according to the latest article on UW kicking. It may even change my kick count.
100 EZ2 x kick ladder w/fins:
25/50/75/100/75/50/25 + 100 EZ
-- everything but the 100 was done 15 m UW
-- 100 was fast flutter kick w/board (1:01s)
10 x 25
odds = 100 pace
evens = EZ
8 x 50 DPS w/paddles
odds = free
evens = back
I had been planning to go the gym Sunday instead of Monday and take Monday off, but the snow changed my plans. We didn't get nearly as much snow as originally forecast, thank goodness. But shifting weights to Monday meant I was tired in the pool today. Tried to work on UWs mostly. Only 10 days until the Albatross meet. I'll prolly only rest 5 days. Not planning a big taper this season, just resting some. I don't really have much to taper from anyway with only 2 1/2 months of solid training after 6 sub-par months.
Nothing too fancy, still resting my shoulder and kicking hard:
500 Free warmup
5 x 100 SDK on back w/ short fins @ 1:40 (held under 1:15s)
12 x 50 Flutter Kick w/ board @ 1:00 (held :45-46s)
400 Free EZ
Still planning to go to the meet in Coeur d'Alene, Idaho this Friday and Saturday, and I will attempt my events. We'll see how it goes. My only real concern is the 200 Fly after the 400 IM and 1500 on Friday night. I can get through it though, since it is a short course meters meet...and Top Ten is "all that matters"!!! But I won't jeapordize my health either. If I have to, I will skip it.
Saturday's events should be a breeze compared to Friday night.
Encouraged by my times on Sunday, all improvements over last SCY season in spite of my sporadic training, I decided that I probably could do a decent 200 and 400 IM at state, and that 200 back and 200 fly--being on different days--are also feasible. These are the events that enjoy training for the most, so I might as well go ahead and make them my goal events. I'll decide whether or not I want to do the 1650 (last event on the last day) at the end of this week, after I have a chance to do some long freestyle sets... see where my fitness is.
The results from Whitefish Bay are already in the USMS database. I'm pretty pleased with my splits in the 4 and 2 IMs. My fly and free legs are almost even (1:29 fly and 1:26 free in the 400 IM; 40+ fly and 40+ free in the 2IM)... the free should be a lot faster, but that's where my lack of conditioning is making itself felt. There and with the backstroke leg as well... there's no reason, with all the backstroke work I did last fall, that I shouldn't be swimming around 1:30/100 pace, even after the fly leg... but again, I think it's just lack of conditioning. Back and Breast are "recovery" legs in the IMs.
Took a break (that I didn't need) yesterday because I couldn't find time to get to the Y. We had our annual appointment with the accountant for taxes right after work, and then after dinner my wife and I sat down with the boys to talk about the contract that I'm probably going to be signing and sending off in the next couple of days. We're still "negotiating" with Anthony, who is finishing his senior year this semester and headed off to college next year. He doesn't want us to move... he wants to be able to come back "home." I understand. I didn't expect this to be as traumatic for him, since he won't be around for most of the year anyway, but I get it... he didn't expect that saying goodbye to his friends for college would be saying goodbye forever. Our youngest is going into high school next year and will miss a couple of good friends he has from elementary and junior high, but he's pretty much starting over next year anyway and so he's taking it in stride.
Today I decided to get my swim in over lunch and not risk missing another day by waiting until the late evening to get it in. Here's what I did:
4 x 100 IM on 2:00 (desc. from 1:47 to 1:37)
16 x 25 on :30 in 400 IM order
4 x 50 fly on 1:00 (:44, :46, :46, :47)
4 x 50 fly on 1:00 (:46, :46, :48, :48)
4 x 50 back on 1:00 (:47, :48, :49, :49+)
4 x 50 back on 1:00 (:48, :49, :49, :50)
4 x 50 breast on 1:00 (:54, :57, :58, :58)
2600 in about an hour... tomorrow need to do some freestyle sets.
AM only SCY
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
8x75 @ 1:15 D1-4, 5-8
200 kick w/ board + fins
8x25 @ :40 V.S.
8x50 FL D1-4 in pairs
2 @ :45 (33, 33)
2 @ :55 (32, 31)
2 @ 1:05 (30, 30)
2 @ 1:15 (29, 28)
8x25 BEST AVG
2 @ :30
2 @ :45
2 @ 1:00
2 @ 1:15
8x50 A.R. opposite fin + opposite paddle
2 @ :45
2 @ :55
2 @ 1:05
2 @ 1:15
8x25 @ :40 drill w/ snorkel
PM only SCY
4x25 @ :40 scull w/ snorkel
200 kick w/ board + fins
200 pull w/ buoy + paddles + snorkel
4x100 AE swim w/ paddles
RD1 @ 1:15 FL/FR by 50
RD2 @ 1:20 BR
4x25 @ :40 FAST swim w/ fins (RD1 - FL, RD2 - BR)
1000 EZ kick w/ board + fins
200 EZ swim
PM only SCY
3x25 @ :40 scull w/ snorkel
...Thunder and lightning and no practice...
WARMUP / MAIN
5 x 500 free on 9:00, S (8:41, 8:23, 8:18, 8:15, 8:13)
500 FK, S (12:11)
500 one-arm fisted free (static arm back), S, as 50 per arm
10 x 50 on 1:30 as bk-br per 25
150 easy kick on sides, belly, back, and transient, with arms back
Short with low intensity before heading to work.
500 done as
6 x 50 back @ 60
-work walls and under H2O kick
6 x 50 back @ 60
-25 fast kick
-25 EZ swim
4 x 125 IM @ r/15
-extra 25 of back
8 x 50 @ 60
-25 fast swim
-25 EZ swim
Just a nice little recovery/backstroke swim.
Did have to back off on swim number 4 of my set just as a precation, but I did do a test swim at the end of practice and matched last weeks time exactly.
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:57, 2:51, 2:47, 2:55, 2:47
8x25@:05RI torque drill w/snorkle, paddles & bouy
8x50@:05RI fly drills odds scull evens angel arm fly
200 fly for time from push 3:32
200 free EZ
Total 3000 yards
I just ordered a new technical racing suit! I haven't in several years, gloating how I my existing ones have lasted so long. But alas, they are way too stretched out and so used that they show that disintegration like your old lycra suits used to! Yuck!
*Only interested in Speedo
*Don't like the new closed back suit. I think it would make me look thick, fat, and sausage-like. Also the most expensive at $449.
*Don't like the colored suits. They would make my colored thigh look fat.
*Do want an Elite 2. Mostly because it's the newest. Must be in black.
*Comfort straps are intriguing. Is it worth the difference between $395 and $429? Yes, I think so. And I don't think they would make me look fat.
Free shipping, and not a rush order so who cares 2 day or 7 day
Any coupon, which is hard for a technical suit
Go to retailmenot and get that coupon code (before 03/31!). I couldn't figure out the free goggle thing, which it wouldn't seem to give me, but I didn't want to pass this suit discount of 10%!
So I got the $429 suit for a total of $386.10. I think they gave me an extra dollar off.
This is Fraternity of Flyers month!
Today's main fly set was
8 x 50's on :55
2 x fly/free
2 easy free
3 x fly/free
1 easy free
Sprint the fly bits.
Now, this sounds easy as you only do 5 x 25's fast fly for the entire round, but for some reason I was dying, just absolutely dying through this set. Maybe because I was doing it right. It was one of those days where if someone poked you with a pinky, you'd probably just collapse. And I was really irritated with my lane. The girl behind me was doing all free. So was the next guy. Then the next guy was doing backstroke with fins. Then the next guy was swimming freestyle with a snorkel swimming up the backstroker's backside. I thin there might have been someone else after that but maybe it was just a manifestation of a composite irritating swimmer.
I have decided that I am not going to swim tomorrow or Wednesday, if I am going to be in this bad of a mood and irritated with my lanemates!
73° Air, 83° Water
Sunny skies with humidity at 64%
400 REV IM
16X25 MF on HR, front/back UW SDK
10x75 FR Hypoxic as 1/3/1 with effort as 85%/90%/95% on HR rest
3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
12x25 FR on :50 99% w/fins *11s-10s
4(6x25 FR on :40, 1:00 rest) Hypoxic-0 85% HR rest *13s
---400 IM Kick
6x125 IM with Fly last length 85% HR rest
6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
8x25 IM order Hypoxic-1/0 HR rest
1x100 IM timed *1:10
---400 FR with snorkel-paddles-buoy-tube
5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
4(2x50 FR on :40, 1:00) *32s-30s
4(8x25 FR on :30, :30) *14s-13s
2x50 Free 99% HR rest *27/27
16x25 MF, HR rest, UW SDK front & back
200 IM EZ
100 IM EZ
Goggles were fogging, and the water was warm. Hard workout left my arms tired, even without doing any of the hard swimming with paddles.
So a very strange end to last week; on Saturday we had an 80F day and I even considered going for a swim in my outdoor pool and then yesterday we had an ice storm with temperatures in the 20F. We received an email from the school district last night saying that school was cancelled and as such the pool which is owned by the school district was closed. I had a long day at work and without my swim felt out of sorts, but mid afternoon I got a message from my wife saying the pool was open. I was very excited to grab a swim and stopped by the pool after grabbing a quick dinner. I was unable to get a complete workout in but managed to get just over 4k in my one hour swim.
400 free with snorkel
6x50 catchup on 45
10x300 pull on 3.30
I was tired during tonight's swim but it felt good in a funny way. Todays swim was pretty uneventful and I held 3.05s on the 300s.
Updated March 3rd, 2014 at 11:07 PM by StewartACarroll
Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again.
500 mix up
4 x 100 @ 1:30 descend
4 x 50 kick @ 1:15 just to loosen up the legs
2 times through
250 strong @ 4:00
6 x 100 w/bouy @ 1:30 descend 1->3, 4->6
4 x 50 @ 55 hold 200 pace
8 x 100 IM @ 2:00
-Rotate 25 drill through each 100
-Perfect form and work turns
My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
Skipped yesterday, and opted for a recover swim this morning before work:
200 fr/200 bk/200 im drill
- 100 kick on 1:50
- 100 swim on 1:30
Build a 200 im on 3:00
200 loosen and out
(Solo/Rec/2800 yds/55 min)
Shoulders are stiff, but otherwise felt good in the water.
I was able to cram in a quick workout between the hours of waking up (12:00noon), doing a few house duties, (swim), and getting to work again. At least it was only an 8 hour day, and it felt great after doing three 12 hour shifts in a row the last 3 days!!
My quickie swim (about 40 minutes):
20 x 50 SDK w/ short fins @ :45 (between :38-:40s)
400 Free EZ
Even with having a short workday last night, I was still overly exhausted, and slept in till almost 10:00am. Got my swim thing going, but not very much, just enough to stretch me out a bit.
3 x 200 Free w/ ~:20-:30 rest
8 x 50 SDK w/ short fins @ :45 (:40s)
300 Free EZ
Let's see if Tom can keep up with that kind of yardage!!
Ahhh! Back to my old pool! And its LCM! Yipes! But it wasn't too bad, we were only out of the pool for 3 weeks, so hopefully a week of torture, and then I'll be used to it again.
6 x 200 @ 3:15 (held below 3:00 the entire time, yea me!)
8 x 50 kick @ 1:10
8 x 25 4-cycle speed play on :30
2 x 150 Pull
3 x 100 Pull
Total: 4000 LCM
**Rediscovered something this morning. When I emphasize my pull properly, the T drops and the feet rise, making my stroke more efficient, thus moving me faster with no increase in effort. This was a lovely "ah ha" moment this morning & I am so excited to get back after it - but tomorrow I have an early dentist appt, and will have to miss swimming entirely! Argh.
Updated March 3rd, 2014 at 10:39 PM by Celestial
Was alittle timid in my workout today. Just didn't want a recurrance of Saturday and I made it with flying colors. I can tell when it is going to happen and I just need to say BACK OFF it's not worth it. Once I get past that feeling I can get back to my normal pace.
With the increase in distance too on saturday I was surprised I was not sore. My right shoulder and elbow which have been plaquing me were not a problem today.
500 free kick w/zoomers
10x100@1:45 free w/paddles & bouy went 1:29, 1:28, 1:26, 1:25, 1:26, 1:24, 1:25, 1:25, 1:24, 1:24
500 free kick w/zoomers
3x100@1:45 free w/snorkle went 1:39, 1:35, 1:31
200 free EZ
Total 3000 yards
SCY@San Carlos Community Pool
75° Sunny, Humidity 58%, Water 81°
Florida Senior Games Swim Meet - Lee County
While not a USMS sanctioned event, this local meet provided an opportunity to get some timed swims off the blocks and hang out with friends. The meet started at 11am and ended about 1:15pm leaving not much time in between events for warm down and rest. I was ready for that, and was prepared to do my events as a quality workout. I did about 3000 yards of pre-meet sets, then EZ 300-400 between events and a 1000 yards of warm down after the last event.
One goal for this meet was to reset my expectations and focus for swimming competitions. When switching from casual lap swimming to training workouts in early 2012, I made solid gains in training proficiency, but after a successful first competition, an OW 5K swim in April 2012, I struggled with each of the OW, LCM, and SCM competitions I have done since then.
200 FR: (2:15) 2:10.9, 32.6/33.1/32.9/32.4
I still get a bit anxious, before getting on the block, my HR was already 130. The first 50 was very smooth, easy and steady, but the stroke tempo felt off, breathing was awkward, and flip turns were slow, shallow breaking out early.As slow as I attempted to pace the first 100, I still became more tired than expected where it was sluggish to get going on the 3rd 50, as the 64 year old swimmer in the next lane caught up passing me on the flip turn into the final 50. Dead tired, and not able to increase my tempo, I switched to a catch up style rhythm closing the gap to get even but was touched out at the end.
100 IM: (1:15) 1:08.4, 14.6/15.7/21.6/15.5 (30.3/37.1)
Took the fly out light and easy, but my backstroke was clumsy and too flat with the sun in my eyes, as I feared hitting the lane line.Worst ever breaststroke with very little help from my legs. A 22 second BR split is not acceptable (at least not for the next several years), so I will need to work on that kick.The FR finish was only good enough to keep from getting passed. There was no power left, so a sluggish sloppy stroke is how it felt.
50 FR: (26.9) 26.3, 13.2/13.1
Back on the blocks just after my 50 fly warm down swim, the goal was to go out smooth and steady, then come back strong.Again the stroke felt rough, tired, and not the same I as swim in workouts. But the second 25 split is positive.
50 Fly: (29.8) 28.9, 14.4/14.5
Again, stayed in the warm up lane for my 50 Fly after doing the 50 FR.Similar to the 50 FR, I had a slow start because I was not looking at the strobe start light. When there is water in my ears, instead of being only hard of hearing, I am deaf. It is my fault I should have been looking at the starter.The goal was go out easy, come back with a second 25 under 15 seconds, which I did and the stroke felt smooth.
500 Free: (6:15) 6:02.1, 1:11.2/1:13.3/1:13.2/1:12.6/1:11.8
This swim felt the best of all events I did.I decided I really wanted to swim the stroke I do at practice no matter how slow the time would be.Held the stroke count between 11.5 to 12.5. Everything was better including flip turns, breathing with still head, and streamlined body position.
As I am still in the rebuilding phase of my training, these events were a good test. I know that I need more practice and meet experience to swim in meets the way I train in workouts. I plan to attend another SCY swim meet in Sarasota in several weeks, where I will also set very basic goals and strive to enjoy each swim.
Updated March 3rd, 2014 at 12:26 AM by fdtotten
500 fr, S
4 x 50 fr on 1:30 (as 25m 95% E sprint / 25m easy)
500 fr, S (as 25m 95% E sprint / 475m recovery)
550 fr, S (as 25m 95% E sprint / 525m recovery)
Sprints felt easy, smooth, and fluid. Didn't notice any errors at speed either.
Lifted weights during my lunch -
Warmed up, then did 3 sets of:
incline DB BP (50's)DB rows (30's)DB curl to shoulder press at slow motion (30's)step-ups on bench lunges holding DB's (35's)wrist curlsupright DB rows (10's)
Need to force myself to always go super light doing any lat exercises (e.g., pulldowns, rows) because my right lateral deltoid muscle has been messed up for almost 2 years - totally weaker than the left. I never really allowed it heal as I seem to train it like I'm 20. If it's not too late, maybe I can gradually rejuvinate if I go easy.
Updated March 3rd, 2014 at 01:13 AM by __steve__
A goodly contingent from Kenosha YMCA made the trip up to Whitefish Bay this morning for a meet. Scotty, Scott, Ryan and I were planning to do the 200 medley relay; and Jen surprised us by showing up to her first meet since high school. Everyone swam well and we had a great time. The group is growing little by little and it's been loads of fun getting to know folks and their families, and to root each other on.
It's been about two weeks since I've written here and a lot has happened in that time... unfortunately for my training not a lot in the pool for me. I've been set back by those illnesses and then schedules, meetings, conferences have all conspired to keep me out of the pool except sporadically in the last month... so I'm going to call it a taper!
I am really pleased with my swims today. I started with the 400 IM, which I haven't done in an SCY meet since last season, so I had no idea what my time was going to be. I crushed my previous meet PR by 12 seconds, coming in at 6:37. I'm in much worse conditioning than I was when I swam it at the state meet last March, but obviously my technique has gotten a lot better... especially in fly and back.
I toyed with doing the 200 fly, but noticed when I was registering that it would be right before the 200 medley relay; and since I was doing the backstroke leg I didn't think this would be a good idea... wouldn't even be able to get out of the pool and would be heading right into the backstroke blocks after totally expending myself on 200 fly. I saved my energy for the back leg of the relay and broke 40 secs (at 39.xx I was pretty close to my 50 back time from the Evanston meet). Scotty followed with a 34.xx breast leg, Scott swam 27.7 fly and got us within striking distance. Ryan then brought us home with the victory and a scorching freestyle leg. I had apologized in advance for making them all swim from behind! But of course nobody minded, we were just happy to have a team on the blocks and it was just a bonus that we won the only heat of that relay!
Next up for me was the 200 IM, and I had put a 3:20 seed time down, seriously not knowing what to expect or if I would even have the energy (my endurance has fallen off a lot), but again all the work on technique came through for me. Mike from Libertyville, who I did some of the pirate lake swimming with last summer, asked me what I was thinking with the seed time, and I said... "yeah, I'm just trying to be conservative because I haven't done the 2IM since last season in a meet setting." I felt pretty good about my fly leg (I think I counted 4-5 strokes to the first wall) and my back felt smoother than it had since Evanston, by the time I hit the breaststroke leg, though, my legs were screaming for mercy. I pushed as hard as I could on the freestyle leg and turned to see 3:07, my fastest SCY 200 IM by 6 seconds. Can't wait to see the splits on that one.
I finished out the meet with 200 breast a couple of events later. My goal was just to hold form for the full 200, not dq. I swam 3:35 and felt pretty relaxed the whole time. It's interesting how my legs never feel as fatigued during a 200 yard race of any type as they do in the breast leg of the 2 and 4 IMs. I expected my legs to be killing me throughout this 200 breast, but they really never did.
Anyway, as a team we probably had 20-22 individual splashes on top of the relay, so we were busy cheering for each other the whole meet, which kept things hopping. Meet ran smoothly too.
Can't say how much I'm going to miss the WMAC when we move this summer... oh, yeah, forgot to mention I was offered the job I interviewed for a couple of weeks ago. It's a great community here, and I am sad to have to leave it, my swim partners have become really good friends over the last couple of years... among the best I've made in Wisconsin in my 14 years here... but the new job is an incredible opportunity too. A lot of mixed feelings. I'll write more on the details over the next couple of weeks.