"Paul Blair Memorial Invitational Day #3"
(or in my case, "Day #1")
AM only SCY
500 "warm-up I.M." (100 FR/100 BK/100 FR/100 BR/100 FR)
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
5x100 @ 1:20 D1-5 (1:04, 1:02, 1:00, :59, :57)
8x25 @ :40 V.S.
25 FAST from dive
100 FR - 50.82 (24.28/26.54)
This was in the 3rd spot of a 400 FR relay. I probably would have been right at or even under 50 seconds, but the lead-off swimmer was going for his junior nationals cut. I was politely asked to refrain from doing my "normal" (READ: quick) relay start. I can sometimes get up to 8 tenths of a second on the start. Instead, I watched the second swimmer touch the wall and then did my wind up and dove in. I figure I spotted the field ~ 3/4 of a second with that start!
200 I.M. - 2:04.64 (26.64/32.84/35.48/29.68)
I would have liked to have been under 2:04, but I was satisfied with this swim mainly because my backstroke leg felt great and despite feeling like I was going to die, I actually brought the race home in a (for me) halfway decent free split. My breaststroke leg, however, felt (and was split) awful.
200 BR - 2:17.08 (31.13/34.57/35.20/36.18)
I suffered from a serious goggle malfunction for the entire race. Really wanted to be under 2:15, and I think I would have been if I didn't have my goggles digging into my eyes edge first off every wall and flipped backwards causing me to see stars on the last 50!
3200 yards of assorted warm up and warm down between races (I actually did 800 yards after every race because I felt so tired). I was happy with my racing given that I competed in 3 races in one short session. I also did not get much sleep last night and was on my feet all weekend because I was up in Springfield, MO coaching at the Drury Invitational and did not get home until almost midnight.
The secret of a quite Sunday swim is out, as the pool was packed. I was able to sneak in:
-200 Fr/200 Bk/200 IM drill
- 3 x (100 kick into 100 swim with AP)
- 10 x 125 on 2:05 (25 kick, 75 swim, 25 pull)
--- Fast on kick and pull; swim = FR, then IM rotate x4; repeat
- Noah's Ark pull (to the 300), then 100 loosen and out
(Solo/Rec/2850 yds/60 min)
Just a kick dip, working on some IM tranistions. Cold day today, around 18 degrees this morning with wind chills in the single digits. At least the sun is shining brightly.
Woke up about 11:00am, after a 12 hour night, looking forward to another 12 hour shift again tonight. Fun Fun...
Just went in for a quickie swim today.
8 Rounds of:
50 Flutter Kick w/ board
4 x 150 Free Pull @ 2:00 (1:42, 1:41, 1:40, 1:40)
200 Kick w/ board EZ
4 x 25 Fly @ :30 and gone!!
2100 Yards in 35 minutes
Joined the supper last night at youth group after helping my wife do some painting (of walls) for a friend in Hoosick Falls. The meal was delayed a little as some of the food needed to be warmed, but then the 30 kids and 15 adults chowed down. I helped to serve, then enjoyed some myself - lot of leftovers for the kids to bring home and share with their family.
Slept in today and joined the folks at Masters:
200 Fr/200 Bk/200 Kick/200 Pull/4x50 Quarter's Strong on 1:00/100 IM/100 shark swim
Main set (inspired by Fort's HIT thread this week):
- 4 x 25 on :40 (o= build Fr, e = ez)
- 4 x 25 on :60 Drag Race
- 1 x 50 ez
~ Masters Minute
1 x 50 on :60 @85%
1 x 100 EZ
1 x 50 on :60 @90%
1 x 100 EZ (did 150)
1 x 50 on :60 AFAP
1 x 200 EZ (did 250)
4 x 75 on 1:15 (snorkel: kick/swim/pull)
200 loosen and out
(Masters/Rec/3500 yds/85 min)
Haven't done a lot of high intensity stuff in a while, and I'm looking to transition the workouts in this direction for the rest of the year. Leslie always has neat ideas that can be adapted to what our team can do. Just Kevin did the workout with me, as Meg and Tom did their own thing.
Off to see what other adventures await for the weekend. We are going to the craft fair at my son's school in a bit, then we'll see what else. I might try to swim again this evening, but then again I might not.
I woke early this morning but despite this felt like I had a great nights sleep and other than the linger stiffness from weights on Thursday in my legs I felt really good. We had a cold front come through Thursday night/Friday morning and after weights on Thursday it was 71F and yesterday morning it was 34F. This morning was chilly and the heat from the pool side when I entered the building felt great.
We did a shorter workout today with some fast sprinty stuff at the end. It was fun to do some shorter stuff but everything feels like hard work, no effortless spinning feeling. I guess I can't expect anything other than this right now since we are only now starting to put more quality into the workouts. I have about 5 more weeks until my taper starts and I can't wait. The week after thanksgiving I do my crazy swim camp and this will be tough but fun(in a sick way).
8x100 free on 1.20
4x400 on 5mins holding 1.10 pace
2x(100 AFAP on 2mins, 200 easy, 50 AFAP on 1min, 100 easy, 4x25 AFAP on 40)
100 with fins AFAP
Followed by weights. I focused on my upper body today and did my usual 3 rounds going 10,8,6 reps per machine at 80%, Max,Fail.
3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside)
My coach told me wanted me to use the 400s as an extended warmup and then we would do some quick stuff. I held 1.07 pace and felt comfortable on the 400s. The two rounds of fast stuff I went 53,24,11,11,11,11,52,24,11,11,11,11. My coach told me he wanted me going under 50 on the 100 with fins and I went 45(I think my coach was shocked how quick I went on this). I felt great on this 100 and actually got on top of the water, unlike the prior set where despite my times being ok, I felt awful and everything felt like I was having to force to go fast. It's amazing how feel plays such an important part in swimming fast and I suspect a lot of this is mental. Despite not feeling like I have easy speed at the moment my endurance feels good, and even on these quick swims I was recovering really quickly. Overall a good workout and a nice change from the long sets I have been doing this week.
Last night I swam the evening TNYA workout at Hostos Community College in the South Bronx. This pool was added to our teamís rotation a few weeks ago after the closure of the City College pool cancelled our workouts there. Itís a nice 6-lane 25yd facility, a little on the warm side last night. The best thing about it is that since itís new and a bit out of the way, practices are uncrowded. Last night I enjoyed swimming with just two lanemates, and we got to go 10 seconds apart! I canít remember the last time Iíve done that in a NYC masters workout. For someone who likes space around them when they swim, it was heaven. Scott was on deck, and hereís what I did:
750 scy warmup (various)
8 x 50 @ :55, odds d/s IM order, evens FR shoulder touch drill
300 pull @ some rest-allowing interval
3 x 150 desc. @ 2:35 [I did FR/BK/FR]
2 x 100 IM fast @ 3:00 [1:20s]
4 x 100 FR @ 1:35
4 x 50 @ 1:25: 25ez/25 fast BK, 25 fast BK/25 ez, 50 fast BK, 50 easy
3 x 100 FR @ 1:30
4 x 50 @ 1:25 as above
2 x 100 FR @ 1:20
4 x 50 @ 1:25 as above
[went :34, :34, :35 on the fast 50s BK]
100 synchro swim with Hannah
That was it!
This morning I swam at Riverbank, sharing a lane with Rondi and John but doing my own thing. I started out pretty tired but perked up during the 200s. Hereís what I did:
1000 lcm warmup (400s, 200k, 200p, long stretching interlude, 200 IM d/s by 25)
10 x 200 @ :20-:30 rest: 2 pull with paddles, 1 FR/BK halfsie, 1 pwp, 1 FR/BK halsie, 1 IM kick, 1 pwp, 1 FR/BK halfsie, 1 IM kick, 1 IM swim
300 warmdown + play
That was it. I reached my GTD goal of 365 miles today. Looking forward to a beach + massage day tomorrow!
Spent about 90 minutes in the exercise room doing the following:
single leg deadlift w/10 lb DBs, 15
power wheel roll outs, 3 x 25
power wheel pike ups, 2 x 10
kettleball swings, 3 x 10
hammers w/10 Lb DBs, 3 x 20
long arm crunches, 3 x 50
overhead lunges w/ 10 lb DBs, 3 x 15
hip lifts, 3 x 25
stretching & foam rolling, trying to hammer the piriforumis muscles
Off to coach and to enjoy a social with my team!
19.54 miles (= 34,383 yards, = 31,440 meters) to next milestone (500 miles milestone).
I'm getting really darn close to the 500 Miles for GTD, but it's going to come down to the end as to whether or not I make it. Reasonably, I should be able to, but in real life it may not. My mother in law is headed back to El Salvador tomorrow evening, and not returning till after the new year (Isn't this everyone's dream...that their MIL is going away for a while???) Since she lives at home with us, she is able to watch my 4 year old while I am out an about being a swimmer (and other errands) in the mornings. Now I won't have that luxary, so I'll only be able to swim a few days a week if I'm lucky. That makes the next 20 miles of the journey a little interesting. I could always cheat on GTD (everyone knows that no one does that, right?)
I did a little extra today, kind of motivated by an elderly lady who joined my lane at the 2000 yard point of my workout. By looking at how she was going down the pool, I figured flutter kick w/ a board was about all the waves from me she was going to be able to handle...and there wasn't another "open" lane without forcing others into circle swimming...and while that was an option, there wasn't two other people who would be good candidates for circling with me...even at a slow pace.
100 Flutter Kick w/ board
100 Flutter Kick w/ board
100 Flutter Kick w/ board
100 Flutter Kick w/ board
100 Free Pull @ 1:20
75 Free Pull @ 1:00
50 Free Pull @ :40
25 Free Pull @ :20
25, 50, 75, 100, 100, 75, 50, 25, 25, 50, 75, 100
On the 100s I was 1:05s, 75s was :48s, 50s, was :32s, 25s - whatever
basically a downhill, uphill, downhill, uphill
100 EZ - it was during this that the elderly lady came to my lane and asked to swim. What do I do? tell her "NO, go away!" Of course not. I let her start swimming to assess her swimming ability, and decided at that point that I was going to be kicking with a board. During the kick set she was doing sidestroke which took 1:45 to cover 25 yards of the pool. When she did crawlstroke, it was more like 1:00 per 25.
2nd Main Set: Kicking Fun!
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
2 x 50 Flutter Kick w/ board @ :45 (:43/:48) - still that's a 1:31 100 Kick at the end of a 1000!
made them all except the 20th one at the end. I pretty much held them around :46/:47 throughout the first 18, then went for it to see if I could make it.
100 EZ and out
I lifted last night and focused on my legs. This morning my legs felt horrible! Last night I did my normal 3 circuits increasing weight per circuit and decreasing reps per exercise from 10,8,6.
3x(leg press, free weight squats, lunges, leg extension, reverse leg lift)
Todays workout was brutal but in a sick way fun!!!
400 free with snorkel
6x50 catchup 45
5x(3x100 on 1.05, 300 on 3.20 pull with paddles)
2x(3x100 with fins on 1.15, 200 fins easy no time)
2x50 fly AFAP from a push on 2mins(yes I did fly)
I held 58s on the 100's and 3.10's on the 300s pull. The 3x100's with fins I went 50,52,52 on round1 and 51,52,52 on round2. The 50s fly I went 28 and 27. Overall this was really tough and I was really pleased I was able to put forth this level of effort.
AM only SCY
300 pull w/ buoy only 75 FR/25 scull, breathing 2-4-6 by 75
200 FR kick w/ board
6x75 @ 1:15 kick w/ board + fins FL/FR/FL by 25
150 @ 2:15 Desc. by 50
125 @ 1:50 75 build/50 FAST
100 @ 1:25 AE BK
75 @ 1:00 50 FAST/25 EZ
50 @ :50 DPS
4x25 @ :40 FAST
4x100 @ 2:00 swim w/ fins
Today they closed the lap pool due to clorine levels being too high. Hopefully they will have it fixed for tomorrows meet. I will be swimming the 1000 Free with the kids.
So today I and the Masters Team moved over to the Rec Pool which was 86-87 degrees! We floated for an hour in crowded lanes with no lane lines.
2 times thru
4x50@1:00 IM order
100 free EZ
500 free kick w/zoomers
200 1 arm fly alternate by 50
200 fly scull drill w/snorkle
5x100 free w/snorkle EZ
Total 2500 yards of floating
I've had some late nights as of late, but good times with the family as the reason. Our girl from Germany treated us to many kinds of gingerbread-based desserts that her folks sent for us to sample, and we all stayed up late with tea and conversation. A really great time.
Hopped in for a swim this morning:
200 Fr/200 IM drill/200 Bk/4x50 b/c
800 Shark Swim
400 and out
(Solo/Rec/2000 yds/45 min)
The lane was clear during warmups, then started to get invaded by the regular morning folks who all decided today would be a great day to come at the same time. I set my eyes on 400 of shark swim with the idea that some would get out, but they kept going (at their various speeds) so I did another 400. At this point in the day, two more people came in and I tried to do some 50's in between traffic, but could never get a clear half-pool to go. So I just took a deep breath and filled in with IG and got out.
Busy weekend planned, starting now. Looking forward to the HOPE Harvest Dinner tonight, where the church plant is teaming up with the kids group that Pastor has been running for a few years, to share a meal with their families. Most likely either mom or dad might come, but not both, but it will give the kdis the chance to serve their parents and take on the responsibilities of planning the aspects of the meal. I'm really looking forward to it.
PM only SCY
4x150 @ 2:00 swim w/ paddles + snorkel
8x50 @ 1:00 kick w/ board (odd: FR, even: BR)
8x25 @ :40 V.S.
15 YD burst sprint from blocks
85 YD EZ swim
6x50 @ :45 swim w/ grab paddles
3x100 @ 1:40 kick, last 25 under H2O w/ fins
400 @ 5:00 smooth descend by 100
Today was a long aerobic day with little fast swimming. I am now training exclusively with the Junior National swimmers (the guys I am normally sharing a lane with anyways) because they are not tapering yet, while a majority of the club team is resting for a meet this weekend. I felt like crap the whole practice (speed wise). Every stroke felt labored and lethargic.
SCY@FGCU Aquatic Center
Air temp 77 Water temp 82
Sunny & partly cloudy, humidity at 74%
300 EZ RIM
8x25 on :40, 2x IMO, build strong to fast
2000 LSD Swim as 5x400 IM
8x25 on :40, 2x IMO, build strong to fast
2000 LSD FR Swim as 200DR/200S w/snorkel-ap-fins
---100 BR kick/bk
8x25 on 1:00,
1-3-5-7 SDK UW, *15s/14s
2-4-6-8 FR Fast Hyp-0, *12s/11
200 DPS FR
4x25 DPS IMO
I enjoyed swimming this low key LSD workout. After many years of lap swimming I am quite good at it. With only a slight stiffness in my shoulders now, I feel ready for a good effort quality session tomorrow. Planning to enter the Florida State Senior Games Champs (SCY-in Fort Myers) on Saturday December 15, and then the Coral Springs Holiday Classic (SCM) on December 16th.
Today after returning this week to daily 15-20 minutes of evening light weights, moderate bands, and basic body weight activities, I am beginning to feel less rusty and achy. During the last 4-5 weeks more than usual, I have been sore, achy in my lower back and upper body to the point where I was not motivated to do anything else other than swimming. Previously I only have had two or three days to a week of these achy sessions a few times each year over the last four years, and often could not discern between soreness from training and just general achiness. But starting last April several weeks before the National 5K OW swim, I have had it more frequently and sometimes with more intensity to the point of using OTCs such as Naproxen Sodium, Turmeric, etc. I suspect I will need to see my doctor regarding if there are osteoarthritis issues evolving.
The FGCU Aquatic Center LCM liner repair and renovation is ahead of schedule, but today I noticed that there were a number of leak detection personnel very actively performing various test in the LCM pool, specifically targeting underground pipes below the pool. I hope it does not foreshadow a serious problem.
Updated November 21st, 2013 at 10:48 PM by fdtotten
Last night I went to the master's workout at Carthage college and did 3200, mostly freestyle. It felt so much harder and my times were slow... mostly because I was still recovering from the 4000-yard, heavy backstroke, workout from Tuesday.
Today I felt a little better on freestyle during a short (2550 SCY) workout focusing on pace for 4IM. Scotty and I got together at the YMCA for a quick luncth-time workout and here's what we did (my times in parenthesis):
8 x 50 in 4IMO on 1:00 (:44, :48, :43, :43, :57, :58, :43, :40+ = 6:16?!)
4 x 100 in 4IMO on 2:00 (1:35, 1:31, 1:55, 1:28 = 6:29)
4 x 100 in 4IMO on 2:00 (1:37, 1:29, 1:58, 1:29 = 6:33)
8 x 50 in 4IMO on 1:00 (:45, :47, :45, :45, :58, 1:00, :45, :43 = 6:28)
CD: 50 and shower
Recoveries were swam as freestyle with pull buoy. Obviously everything has gotten a little better, more consistent, with the exception of breast... argh! Curse you evilstroke!
Got a deep tissue massage. I mentioned that my left hip had been bothering me for almost a month. I thought it might be hip bursitis. Nope, he says it's the piriformis muscle. This is a glute muscle located at the top of the hip joint. It is important for lower body movement bc it stabilizes the hip joint and is usually a runner's issue. I am guessing all my dolphin kicking is the culprit. (Good to know I'm kicking from the hip though!) I alternated ice and heat last night and will keep doing that. I probably also need to be stretching the hams and glutes. I just haven't been making time for that.
Thursday: Swim/SCY/Solo @ Pitt
4 x 50 scull w/agility paddles
4 x 50 DPS free @ :50
3 x (4 x 25, UW 20y @ :30 + 25 EZ @ :30)
8 x 25 burst + cruise @ 1:00
2 x (AFAP 50 frees w/fins, break :10 @ 25 + 150 EZ)
-- 20s, say a glimpse of a 9 on one 25
5 x through:
3 x 25 AFAP @ :30 + 75 EZ
-- did 3 IM and 2 kick
6 x 25 w/chute & paddles @ 1:00
2 x (25 AFAP + 25 EZ @ 1:30)
-- started getting calf cramps, so desisted
The large pool at Pitt is closed for the next three days for a college invitational meet. I guess I'll be swimming at a Sewickley. Can't wait -- Fort Son is home from college on Monday!
I've got a new slogan to put on a shirt:
"My old warmup is now my entire workout".
Not sure if that's a good thing, but that's the road I'm on now. I'm getting a good amount of swimming in, fairly high on the intensity/effort on short rest, with a good mix of fly as well, but I just don't have the time or energy to put forth what I was doing in the years past. The life of a masters swimmer...always changing, just deal with it the best you can.
500 Free, build the last 200 to a sprint
8 x 125 Free Pull @ 1:40 (started holding 1:25s, descended down to 1:20 on the final one)
Kick Set w/ short fins:
200 SDK on back @ 3:00
150 SDK on back @ 2:30
100 SDK on back @ 1:30
50 SDK on back @ :30 (went :34) ugh!
16 x 25 @ :30 Odds Fly, Evens Free EZ
100 EZ and out
Yesterday morning I went in for a swim, thinking I could work out a pinched nerve in my neck/back/shoulderblade area, but I was wrong. It was unbearable to rotate my head to the right side, which is my normal breathing side. I felt like I was drowning if I tried to breathe to the left as well, so I called it quits after a measley 1200 Yards.
After the night of work, it felt better, at least a little, so I decided I'd try out the AB Ripper X DVD from the P90X series. I know I'm in decent shape from my work and my swimming, but that workout is tough!! I could barely get through half of the 15 minute ab workout before having to turn it off, and of those 8 minutes, I may have only actually done 1/2 of the reps that they fitness gurus were doing. I spent more time laying on my back in recovery mode than anything else! I'll keep going for it though on a nightly basis. Maybe I'll be able to do the whole 15 minutes one day.
Only weights today. Going to have a late night at the CAPN meeting, so decided to wake up a bit later, 0600, instead of 0445 - but of course, I woke when my son got home from work around 1:30, then again at 3:30, again at 4:35, and then finally at 5:50. Geez. Can't sleep even when I schedule it!!
Anyway, 45 mins of various weights - happy to have my chest press becoming easier at my current 60lbs, goal is 70lbs, then I hope to maintain this until I'm old and gray(er). Also rear delt is much easier - currently at 65lbs, plan on getting that one up to at least 70, if not 85lbs, and then maintaining.
I woke feeling good this morning and my stiffness from weights had really subsided. As today's workout went on I got more and more tired and by the end I was positively beat. I hope today was simply one of those days where you have to power through and tomorrow I am feeling better. I plan on lifting tonight and doing legs so I suspect I will be sore tomorrow(how about that for a positive attitude).
800 swum kick, swim, drill, swim by 50
4x(4x50 kick on 45, 100 fast on 1.20)
4x(4x50 free on 32.5, 2x300 pull on 3.30)
On the kick 50s I held 40s and the fast 100 I went 1.05s(these felt much quicker based on my level of effort). The 4x50s free on short rest I held 29s throughout but the last two sets I really had to work the last 2 x 50s to hold the pace. The 300s were swum as an active recovery and I was getting about 10 seconds rest. Overall I was pleased I held this one together because it was a hard workout. There was a high school kid in the lane next to me doing some broken 200s when I was doing my 4x50s free and it helped having a rabbit; although I don't think he was very impressed with the old guy running him down!
Updated November 21st, 2013 at 10:03 AM by StewartACarroll
PM only SCY
8x50 @ 1:00 odd: k/dr, even: dr/sw
200 kick w/ fins every 4th 25 under H2O
8x25 @ :40 V.S.
4x (R.I.M.O. by round)
4x12.5 @ 2:00 FAST w/ power tower (heavy buckets today!)
100 @ 2:00 FAST w/ fins (47.7, 57.1, 53.8, 51.1)
50 @ 2:00 FAST w/ fins (22.4, 31.1 [no fins on 50 BR], 24.6, 24.0)
4x100 @ 1:10 lactic hold