1 x 300 Choice
4 x 75 on RI =:15
25 free with fists / 25 single arm drill / 25 free, build
3 x 100/1:45 pull with buoy and snorkel
Main Set 1: (2000)
1 x 200/3:10 - moderate effort free – think about technique - ave 2:45
2 x 100/1:35 - faster, steady effort free - ave 1:20-21
4 x 50/:50 free build - 37-38
Extra :30 after the last 50 in each round
1 x 100 back – recovery
2 x 50/3:00 free fast from blocks - went 30, 28
200 easy free and back
Total: 3100 yards
8 x 50 fly drills @ 1:00-1:05
30 x 50 DPK shooters w/MF
1-10: back @ :30
11-20: belly @ :30
21-30: 360 twirling @ :35
15 x 50 DPS free w/paddles & fins @ :50
-- fins just to float; hate buoys
8 x 25 long breast pullouts
20 minutes rehab exercises
Just swam slow and worked on technique today. I don't actually consider it Il Garbagio, but some might. I needed a recovery workout after yesterday's double, and yoga didn't fit today's schedule. Tomorrow, I will do a sprint workout and I have a massage booked. Not for Valentine's Day; I really try to ignore that silly holiday.
w/u: 200 FR/200 Back
6 x 100 kick on 1:50
- did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one
5 x 200 Pull on 2:45
- 1: DPS (ez) ~ 2:32
- 2: 25 DPS/25 HARD ~ 2:24
- 3: 25 HARD/25 DPS ~ 2:23
- 4: Build by 50 ~ 2:25
- 5: Go for it ~ 2:18
10 x 50 on ?
- Did IMO 1-4, 5-8
- 100 IM for time ~ 1:10.12
10 x 50 on ?
- drill/speed play intermixed
100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago
200 loosen and out
I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time.
I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't.
I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times.
I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!
Updated February 13th, 2012 at 05:27 PM by rxleakem
1 X 200 3:20 3:00
3 X 100 1:40 1:30
4 X 75 1:20 1:10
Two rounds. Round 1 intervals left, 2 right.
4 X 100 kick 2:10
8 X 25-half blast free/half swim :45
1 X 100 swim
1 X 200 IM 3:30
1 X 75 stroke 1:15
5 X 25 stroke-fast- :45
Four rounds. 1 minute break between.
Round 1: fly, 2 back, 3 breast 4 free.
5 X 300 free 4:00
#1&2: moderate pace, 3&4: negative split, #5 best effort.
WARM DOWN: 4 X 50 easy 1:00
SCM, Baylor Fitness Center
Billy G. coached
==>Not really paying attention and just stopped for no reason. Probably did about 400 total.
6 x 50 kick on 1:00
Kick on back; no fins; went strong, range 46 to 49.
6 x 50 on :50
3 x 100 on 1:30
I swam this set and went 2nd. Held 35+ and 1:12/1:13
4 x 50 on :45
2 x 100 on 1:25
I kicked this set with Speeedo B&O fins.
2 x 50 on :40
I jumped back up to 2nd and went :35 and 1:05 on the last one. That is my best ever 100 practice time from a push, but I think I will have a lane leader time (1:06 best) and not leading the lane best (1:05 best today). It makes a huge difference even with just one person in front.
3 x 200's pull
==>No. Sat around and talked to Bobby about my training. Then did a bunch of tummy kicks with my snorkel.
2 x Dives.
Today was a pretty good day. I was in the mood to see what I could do on something longer. And I stuck to my guns and did a lot of kicking instead of swimming everything. The nice thing now is that I can pretty comfortably hold the swim intervals with my Speedo fins.
Today's workout seemed good at the time, but in retrospect, I didn't push hard enough.
Team practice SCY, swam with Marge
- 300 free
- 200 kick
- 300 free
- 2x100 DPS
- 300 pull on 4:00 (3:30)
- 3x100 on 1:20 (1:10s)
- 300 swim on 4:00 (3:42)
- 3x100 on 1:20 (1:11s)
- 300 pull on 4:00 (3:18)
- 3x100 on 1:20 (1:08s)
- 8x25s on 40 IM order (did 4xback, fly, back, breast, back)
- 300 done free/back/free by 100
Marge beat me on all the stroke. My back might have been slightly faster than her breast.
My reintroduction to IM workout. Prep for the Walnut Creek camp, which probably has more than just freestyle as part of the program.
Sunday's workout Solo SCM
- 600 free
- 200 kick
- 200 back
- 10x25 on 1:00 (3 on 40 in the middle to make a nice clock for the next set)
-- sprint 12.5, 12.5 ez
- 30x50 stroke/free by 25, no free IM order 10x through on 1:00
-- 40s fly and back, 44s breast
- 250 ez
My hang on workout
Saturday's workout Solo SCM
- 600 free
- 200 kick
- 200 back
Hang on set
- 1x100 on 2:00 (1:11)
- 2x100 on 1:50
- 3x100 on 1:40
- 4x100 on 1:30
- 2x100 on 1:20 (supposed to be 5, missed #2)
- 200 ez
- 3x100 on 1:20 (finish up the set)
- 300 ez
The goal was to not give up too much time as the intervals got tighter and, of course, finish the set. I was doing pretty good until the end of the 1:30s set when I started seeing 1:18s.
Swam solo this morning. Pool temp ~84. No drag suit. Usually, I have a little taper left to enjoy on Monday morning but today I was mostly just sore. Pushed through a 5K to get back into the groove of things.
Sunday at Auburn was just as fun as Saturday. I was tired and sore from the previous day but anxious to get started again. Started with the 500 free. Warm-up went well but I probably got warmed up a bit early. Mcountryman was on my left. It was nice to meet her. I eased through the first 200 and then slowly cranked up the pace. Finished strong on a 1:05. Might have been able to go faster with a stronger start but I'm really happy dropping 17 seconds from last year.
Next up was my favorite... 200 breast. Lanes 1-4 were all 40-44 age group. I was in between Andy who blew me away in the 100 br and Mark whom I'm not worthy to be in the same heat. Andy and Mark took off and left me on the first 100. Looked pretty hopeless. At 150 yards, Andy looked like he might be in some trouble so I picked it up. Finally chased him down on the last 25. Mark was gone but at least I was on the same lap when he finished. Dropped 5 seconds from last year's time.
100 Free - Why did I enter this event? I really stink at sprinting. Would have been better off easing through a 200 backstroke. I was 1 second faster than 2 years ago. I am very impressed by the way people can race this. Maybe one day, I'll figure it out and be somewhat competitive. For now, I'm humbled by their ability.
50 Breast - Last event! I was really ready to wrap things up at this point... lots of fun and lots of racing but time to go home. Ulf and Andy, both in my age group were next to me. Based upon seeds, I needed a low 32 to have a chance. Made the low 32 but Ulf and Andy were both way too strong for me again. Great job to both of them demolishing their seed times!
I did really well in overall points which is more a measure of who is crazy enough to swim 8 events. Nice end to the weekend to win that but I took away far more from the people I met and raced with. It was great meeting people and cheering each other on. Lots of inspirational stories far more interesting than my own. The meet was run great as usual. Everything was prompt, the facilities were top-notch and they made sure we had a great time. Look forward to next year!
400 Warm up
200 Free/3 x 100 IM
3 Times through:
* 4 x 50 Fly/Free - :45
* 4 x 50 IM Order - :50
* 2 x 50 Fly/150 Free/50 Fly (1st time 4:00, 2nd 3:50, 3rd 3:40)
8 x 100 Up/Down Kick - 1:40 (:05)
4 x 50 Back from dive - 1:00
225 Cool down
Did this nice workout Fort designed today:
9 x 25 shooters w/fins + 25 EZ @ :40/:45
-- 3 back, 3 belly, 3 360s
5 x 50 free w/paddles @ 1:00
6 x 25 overkick free, no breath @ :40/:45
This warm up was more demanding than I anticipated...I began to worry about the next section lol
8 x 25 burst + cruise @ 1:00
-- 4 kick, 4 swim
I did numbers 3 through 6 with the parachute...
6 x broken AFAP 100s @ 10:00:
#1-2: 50 (from the blocks if you can) @ :20 rest + 2 x 25 with :10 @ 75
#3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
#5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75
On the last two I managed my first ever no breath race pace 50's. I am stoked. The first one was an accident. I was sharing the lane (side by side) and I had my send just a few secs after my lanemate turned. I think going fast and passing him made me focus on getting past quick or tricked my mind into a mental state for racing I was off the wall and coming back before I knew where I was. The urge to breathe only kicked in with 5yards to go so I just held on and did it. The second one was easier. Hopefully I can keep to this in my races at meets.
Updated February 13th, 2012 at 02:35 PM by SwimStud
kettle ball reverse scoops, 25 x 2 x 15
total ab machine, 130 x 3 x 15
good mornings, 65 1 x 1 8, 75 x 3 x 8
box squats, 135 x 1 x 5 , 145 x 2 x 5 -- I just prefer the power squat machine; I don't like all that weight resting on my shoulders
explosive leg press, 270 x 4 x 12
altitude drops, 10
knee tuck jumps, 2 x 10
lateral bunny hops, 3 x 15
standing broad jumps, 2 x 10
I had planned to go to yoga. But Mr. Fort has a running injury (probably from not going slow enough when he's supposed to be going slow ), and our chiro and I persuaded him to try deep water running. A pool is very foreign to him, so I had to drive him there and throw him in. Since it was somewhat less crowded than usual on the weekend, I decided to do a real workout despite just having done weights.
8 x 25 shooters w/fins @ :35
8 x 25 no breather free w/fins @ :35
Main LP Sets:
24 x 50:
8 x 50 back shooters w/fins best average @ 1:30
-- coming right after weights, this was the most unspeakably horrible painful set I've done in recent memory
-- the combo of O2 deprivation and speed on short rest is tough and I probably started out too fast
-- 22 flat, 22 flat, 23 low, 23 low 23 high, 23 high, 23 high, 23 high
8 x 50 fly w/fins @ 100 pace @ 1:30
-- went mid to high 26s, a couple 27 flats
-- this is probably a half second too slow, but a noodler joined my lane after the first 2 and I had do so some single arm strokes and crappy streamlines to avoid collision
8 x 50 breast w/fins @ 100 pace
-- went high 29s-30 flats
I'm feeling quite righteous having a LT set after weights, so I may just loaf and stretch today. Mondays are typically a light workout day for me anyway since Lil Fort only has a half day of school.
I really should have put my compression tights on last night, but I was rushing out to a rare dinner and movie.
Updated February 13th, 2012 at 03:00 PM by The Fortress
* My goal was to get to 365 miles swum by the end of the year. As of now I'm 24 miles behind. I jumped out to a good start - was ahead of the game by a few miles before my shoulder injury set in. Once I'm back up to speed I think I should be able to catch back up and make it to my goal by the end of the year. Funny thing - I thought I wasn't going for enough when I originally made it...
*Today's 1600 yd work out:
100 warm up
3x100 (kickxswimxkickxswim) - 2 m int
8x25 free w/o fins (40 s int)
4x50 free w/ fins (1 m int)
4x50 kick (1 m int)
2x50 free w/o fins (1 m int)
2x50 free w/fins (1 m int)
3x100 (kick/swim/kick/swim) - 2 m int
* I'm slowly starting to drop the fins from portions of the work out. Will try to do a little more with each workout in the future.
Don't get me wrong i like LCM just not on Monday. That mean we have to get out a 6:40 so they can turn the pool to SCY. I would rather have had the extra time than the long lane.
10x(25 shooters +25 EZ)@1:00 w/fins 1-4 belly 5-7 back 8-10 360s
6x50@1:00 free w/paddles
6x25@:45 free overkick, 1-2 breaths based on whether a wall or middle pool start
8x25@1:00 burst +cruise. 1-4 kick 5-8 swim
2x broken 100 AFAP@10:00. I did 200 EZ after each
#1 w/fins went 1:16
#2 w/paddles & fins went 1:14
That was all i could get done before they turned the pool.
Total 2400 yards
... felt pretty good, had good rhythm, things were just clicking. Love it when that happens!
Like my 6K (6600 SCY) last week, I wanted to do it continuously. But, as it turns out, folks were talkative today at the Kenosha Y. At about 2500, one of our new regular swimmers stopped me to chat about what I might be doing after my swim... it turned into about a 4-minute break, which I wasn't expecting, but, whatever, life intervenes sometimes. BTW, this is what I really had in mind after the swim:
With the exception of that interruption and a couple of other shorter interruptions, I swam the 6K as I did last week in 1K segments of about 20:00 each (1000 free, 100 breast). Last week I finished in a total time of 123 minutes; today I did it in 124 including the 4-minute break and shorter interruptions, so I was swimming much stronger!
I'm not swimming my 200 workout tomorrow--will wait for Tuesday--I'll need a recovery day. Last week's long swim was on Saturday, so now I'm a bit off of my routine (whatever that is!). It's all good though... swim today left me feeling pleasantly fatigued (was that a fog horn?):
"Smell the sea and feel the sky,
let your soul and spirit fly
into the mystic
[...] and magnificently we will float
into the mystic"
...enjoy a little Van Morrison!
[nomedia="http://www.youtube.com/watch?v=gVAnlke_xUY"]Van Morrison - Into The Mystic (Original Version) - YouTube[/nomedia]
It was the ocean, not the pool, that was calling to me today. A couple of chilly days and nights had dropped the water temp by 5 degrees, down to 59 . . . but that was still plenty warm for a little dip. I waited until noontime, when the sun was out in full force and the air temp had warmed up from the high-20s into the mid-40s. There was a gentle breeze from the west, but the water was flat and sparkly, and the sky impossibly blue.
I got undressed quickly once I was got down to the sand. A woman walking by warned me the water was cold as I was getting in—you’d think someone immersed up to her knees might know that already, no? I just agreed with her and waded on in, then swam a few strokes, then waded some more to get over the sandbar before setting off for good. (That second wading bit was a little chilly as the wind hit wet skin!)
The water was absolutely clear, and I watched the play of sunlight and surface ripples as I swam over the white sandy bottom. I didn’t feel at all skittish today, just calm and at peace and a little curious about what I might see as I stroked along. I swam east down to the diagonal staircase at Rosemary Beach, then turned around and headed back—about a mile. I was a little worried that the trip back might be a little more difficult because it was into the wind, but it wasn’t really—both ways seemed fast to me today.
The only sea life I saw was a couple of tiny jellyfish—they were cylindrical and mostly transparent, with just a little cream coloring around their edges and middle. Both were about the length of my thumb. I hovered over them and watched them pulsate along—it was very beautiful. There was also a tuft of neon green feathery grass seemingly growing out of the sand, but I think that might have been a fishing lure.
After I finished my swim I floated for a bit, then stood on the sandbar and appreciated the wide expanse of turquoise all around me. I didn’t want to get out, but the hot tub was calling, so I swam in, parka-ed up, and climbed the staircase over the dunes to find some warmer water. I stayed in the hot tub for about 20 minutes, relaxing and enjoying the sun and the warmth.
I love conditions like today, when the air is very clear and crisp and colder than the water. But I hope this weather pattern doesn’t last too long, if only because morning lap swim at the pool gets cancelled when the weather gets too cold. It’s already been called off for tomorrow, so I’ll have to choose between swimming scy later in the day, or having another beach swim.
No swimming today...Sunday, no pools within hours of here that are open today.
My wife has restarted her P90X workouts since our son has returned from his hospital stays, and she's kickin' @ss with them! I decided I'd jump in on the workout with her today...doing Kenpo X DVD today. Basically it's an all-out cardio workout with punches/kicks in various combos, and keeps you moving. I failed after 30 minutes of it, and she's still going strong. & for her! There's definitely a difference between being in swimming shape, and land based aerobics.
And might as well...here's my 2011 SCM Preliminary Rankings. This is the most I've had in one "season". I even got one relay TT.
Men 30-34 SCM (2011)
Place Event Name Age Club LMSC Time
6 200 Free James A Adams 34 HMS Inland Northwest 2:07.25
6 400 Free James A Adams 34 HMS Inland Northwest 4:37.01
2 800 Free James A Adams 34 HMS Inland Northwest 9:26.12
2 1500 Free James A Adams 34 HMS Inland Northwest 17:51.26
8 200 Back James A Adams 34 HMS Inland Northwest 2:29.60
10 200 Breast James A Adams 34 HMS Inland Northwest 2:50.31
8 100 Fly James A Adams 34 HMS Inland Northwest 1:03.29
5 200 Fly James A Adams 34 HMS Inland Northwest 2:20.40
3 400 IM James A Adams 34 HMS Inland Northwest 5:03.64
Mixed 200-239 SCM (2011)
Place Event Club LMSC Swimmers (age) Time
9 800 Free Relay HMS Inland Northwest 14:01.90
Wayne R Brown (69)
Carolyn M Magee (66)
James A Adams (34)
Teresa L Wendel (59)
Today I swam on my own at Baylor Fitness Center, SCM.
400 warm up
4 x 50 rotating sides kick with Speedo fins
4 x 25 360 shooters with TYR burner fins
16 x 25 burst breakouts with TYR fins
1st set free
2nd set fly
3rd set free
4th set back
various dives off blocks and broad jumps from the wall; worked on traditional start (not track start).
SCM results, not bad if I do say so myself; no big taper meet with just an early season small meet and our local 1 day meet for a cameo 200 fly.
Short Course Meters (Preliminary Listing)
3 W40-44 50 Free Michelle H Chow 43 DAMM North Texas 27.74
4 W40-44 50 Back Michelle H Chow 43 DAMM North Texas 33.82
3 W40-44 100 Back Michelle H Chow 43 DAMM North Texas 1:11.93
5 W40-44 50 Fly Michelle H Chow 43 DAMM North Texas 31.58
3 W40-44 100 Fly Michelle H Chow 43 DAMM North Texas 1:10.30
5 W40-44 200 Fly Michelle H Chow 43 DAMM North Texas 2:48.08
The first event was the 500 free. I was going to do this as a controlled moderate swim. I was in lane 8 and well behind everyone. At the 400 i had caught up with 2 of the swimmers so i sprinted the last 100 and passed them both! Final time was a 6:30.65 a season best.
Next up the 100 IM. I cranked the fly and the back. Leading from lane 8 but then came breast and i could see the girl next to me move past. I figured everyone else had too but i crank the free and broke 1:20 with a 1:19.84 something i haven't done in years.
The 100 free was pitiful. Just had no steam left.
The 100 fly was slow too. All of these events were done in a 3 hour time span.
I do need to figure out my nutrition at these meets because even with eating bananas and muffins and fruit snacks and gatorade I found i started getting run down on both days.
Nationals should be easier with no more than 2 per day and only 1 on the first 2 days. Yes i am still doing the 1650 but as a warmup and i put in a slow time.
For the first time ever, I had three others join me for my birthday swim.
Since we only had the pool for 2 hours, I tried to come up with something that would fill the time slot and be a good challenge.
I presented Rondi, Ed and Willie a choice of three options:
A) 188 x 25 Fly on :30 (4700 yards)
B) 47 x 150 Free on 2:10 (7050 yards)
C) 47 Rounds of: 75 Free on 1:10; 75 (25 Fl, 25 Bk, 25 Br) on 1:10 (7050 yds)
Option A was flatly rejected by my pool-mates, but I wanted to get some fly in so we went with Option C.
Since everyone except for yours truly was skimping on the stroke stuff, I modified the interval to 1:05 for the Free 75's, and 1:15 for the IM 75's. (If you've ever seen my breaststroke, you know that this was a rather important modification)
I'm thinking maybe 2x 4800 on 60 minutes for next year.....
(might be solo again)
Having a blast so far! Met Elaine, Swimosaur and a couple other forum people. Can't say enough about how well run the meet is... and how nice the pool is. I'm blessed with some great teammates that got me completely prepared for this weekend. I'm swimming faster than ever and that is mostly due to support from my teammates and others (including forumites) that cheer me on and inspire me to do better. Thanks to all!
Saturday was my big yardage day. Started with the 1650. First one for me and I was incredibly nervous. Still wasn't feeling 100% tapered but better than Friday. Warmup went very well and gave me a lot of confidence turning at the bridge. Seems I might be getting past that mental barrier. We'll see if I crash into it on the 500. Ate a Twix bar about 15 minutes before the start. That would revisit me later. Started in Lane 6 inbetween my teammate (lane 7) and a guy with a low 19 for his seed. Next to him was a mid 17 seeded swimmer. Made a mental note NOT to chase him. Having my teammate next to me was awesome. Dave is a consistent swimmer and a pro at getting everything he can out of his 1650s. I knew I'd be fine sticking with him through the race. The race started out just as we were seeded. I fell behind the low 19 swimmer and inched ahead of Dave. The mid 17 guy was gone. He lapped me about halfway through and again near the end. Settled into a comfy pace and enjoyed the swim for a while. First two 500s were just under 6:00. Picked up the pace for the last 500 and just about 1200 yards in, the Twix bar kicked in. It was not giving me the planned energy. Mostly giving me indigestion. By 1400 yards I was ready to throw up. Convinced myself I could keep it down for another 3 minutes... which fortunately I did. Despite the indigestion, I split my last 500 faster. Not sure how because I sure didn't feel it. Finished in the mid 19s! Dave was right behind me to break 20 for the first time. Great start!
Next up... the 200 fly. Fortunately, there was a long break for the remaining 1650 free swimmers and a warmup session. Despite the rest, I hurt bad. I completely underestimated how much the 1650 would take out of me. Since I was swimming unopposed in my age group, I elected to cruise the 200 fly... which I did for the first 150 yards. Couldn't help myself on the last 50 and let it go a little. It went well though and I didn't die... just hurt a little more. Finished 3 or 4 seconds ahead of my seed time from last year. Very happy about that!
100 Br - Lots of competition in my age group for this event. Lanes 3, 4, and 5 were all in my age group and seeded within a second of each other. Fun race! I had the highest seed time and figured I had to break that by a good bit to have a chance. Beat my time by 3 seconds but was still crushed by the competition next to me .
Final event - 200 Free. Was in the second to last heat which meant I didn't have to swim against the sub-2:00 swimmers. Took off and dropped everyone in my heat. Split first 100 at 1:00 and then died badly. Second 100 was around 1:04. Still 7 seconds faster than last year!
Finished it off with a good medley relay breast stroke leg. I think I was about :33 but haven't seen any official splits yet.
Got some pizza with the team and went back to the hotel and crashed. Feeling rested this morning. Got the 500, 200 Br, 100 Fr, and 50 Br. After yesterdays yardage, it seems like nothing.
Updated February 13th, 2012 at 09:26 AM by pmccoy
My allergies are trying to get in the way, messing up my judgement of where the surface of the water is. Yet i did well overall.
My first event was the 50 fly. My breakout was late, i was already on the surface. I had to take one breath just before the wall. Still managed a 33.75, my best was 33.70. That in my book is right on the money.
My 200 free went really well. This was the best time i have done in the last 2 years 2:26... ? And it felt good for once. This is the race i have never figured out how to do.
The 50 free was ok 29.68. My best this season is only a 29.58 so that is ok too.
The 200 fly was a controlled comfortable swim in 2:13...? Only 1 second off my best time this season. I actually had a race at the end with 2 other people. One beat me and the other one i beat.
Overall with how i was feeling i did well.
Tomorrow I have the 500 free, 100 free, 100 IM, and 100 Fly. Hopefully i my allergies will stay atleast at the same level and not get worse.
* 100 warm up
3x100 (kick/swim/kick/swim) 2 m int
8x50 free (1 m int)
8x50 kick (1 m int)
3x100 (kick/swim/kick/swim) 2 m int
100 warm down
* felt good in the pool. Still wearing fins. Warm ups w/o however.