To quote Stud, "everything hurts ... waah." This is definitely why I enjoyed shirking on strength training this summer ... I didn't swim today, as I wasn't sure I could get my arms out of the water. Instead, I did:
60 minutes of light stretching and yoga
(and didn't really feel any better after)
I finally watched my TRX DVD. The Basic Training DVD has a workout that consists of the following exercise sequences. The exercise groups are in increasing intensity/difficulty. You can also increase or decrease difficulty by changing your body or foot position.
1 legged squat
1 legged squat jump
sprinter's start with hop
back row with feet on stability ball against wall
single arm row
chest press push up
T deltoid fly
T + Y deltoid fly
standing roll outs
kneeling roll outs
(forearm or ahnds)
(forearm or hands)
(forearms or hands)
single knee ins
atomic push ups or oblique push ups
More advanced exercises include:
push ups or tricep press with kettleballs
oblique wipers (love this one)
skater straddle push up (ouch)
inverted shoulder press (ouch)
extreme leg extension
[nomedia="http://www.youtube.com/watch?v=3MJUYCwy4-g"]YouTube - TRX & FUNCTIONAL TRAINING: 50 exercises by Coach Miletto[/nomedia].
[nomedia="http://www.youtube.com/watch?v=kDdt6uIUfog"]YouTube - Unique TRX Drills For Advanced Personal Training Clients[/nomedia].
Having watched the DVDs and vids, I still think TRX is a great system for masters swimmers. It helps develop many key swim specific fitness elements: balance, core & shoulder stability, power, strength. However, like Chris, my initial reaction is that I think it's a supplement to, not a replacement for, strength training. But it seems like a great way to get a quick core workout or conditioning circuit in at home without a big gym.
I am sorry to report I "bagged it" this year at Big Shoulder's 5K swim.
I had lots of doubts all week long when the water temp dipped into the low 60's and storms were predicted for Friday night and Saturday morning. I took a wetsuit with me but I'll admit I've only done about 500 meters in one and I didn't like it at all!
We got a late start driving up friday night and unfortunately around 11 p.m. ran out of gas on I-95 somewhere around the south-side of Chicago. This is not a good situation for 3 females in a white BMW suv. Luckily one of my passengers belonged to Triple A and was able to summons delivery of 1.5 gallons of gas in 75 minutes. The difficult part was finding a gas station still open and knowing you only had a gallon of gas in the tank. We eventually found gasoline in time and got back on track for a late arrival to the Knickerbocker Millenium Hotel.
While waiting for our gasoline to arrive I received a text from Chicken of the Sea announcing that the water had warmed up to 66 degrees Friday afternoon! This information gave me hope to possibly swim sans wetsuit and possibly do well in my new 55-59 age-group!
Little did I know that wind and turbulence would blow in later Friday night and cause a very choppy, windy, rainy and cold 62 degree swim.
I him-hawed around the beach before the swim. I visited the water a couple times trying to decide what to do. When it was announced the water was 62 I knew a wetsuit was in order for me.
I reported to the water for my start wave. I "took-off "on the start signal but after 20 strokes or so I stood up and looked around and decided I didn't want to swim 3.1 miles in the wetsuit feeling like a bobber with limited shoulder flexibility.
At first I felt just fine about my decision to quit. As I made my exit the water I found plenty of team mates and assorted swimmers' I knew who quit or totally scratched the race due to the conditions. A few of us took pics and stood at the shoreline with blankets and towels to help frozen swimmers as they finished their swims.
The rest of the day was spent with team mates (see pics above if they exported) eating and commiserating their miserable swims.
By the time I got home Saturday night I felt
disappointed in myself for just giving up without putting up a fight.
I wish I'd at least struggled through one 2.5K lap! I was totally trained for the event, felt fine the morning of the swim but I let the conditions get the best of me and psyched myself before I even really tried. Disappointing, really miserably disappointing.
We last left me one week ago today (at pretty close to exactly the same time of the day as I am right now penning these words), emerging victorious from the 2 x 5K swim in the chill air of Monroeville, PA.
(If this municipality has a faintly familiar ring to you movie buffs in vlogland, it is almost assuredly due to the work of Pittsburgh film director, George Romaro, who staged the second of his Dead trilogy --Night of the Living Dead, Dawn of the Dead, and Day of the Dead -- at the Monroeville Mall.
Your humble narrator was actually a zombie Extra in this wonderful gem of a film, and moreover, I actually received some personal direction from Mr. Romaro himself, or as friends call him, Mr. Romaro, Sir! Specifically, he instructed me to "bump into that stop sign, find out what it's about." I could go on at very great length about my experiences in the film industry, but for now, I think it best to return to the topic at hand and save my critically acclaimed acting as a zombie for future discussion.)
My film mentor, George Romaro, Pittsburgh-based auteur whose signature work, Night of the Living Dead, provoked an orgasm of contempt by Reader's Digest writer, O.K. Armstrong. If only I could come close to such execration by the nation's leading moral arbiters!
Just to refresh your memory, Bill and I decisively won the 2 x 5k, humbling--oh, what a weak word this is for what we did to them!--castrating?--perhaps this is too much, particularly for the distaff member of the losing team--anyhow, somewhere in between humbling and castrating the competition in what would inaugurate a still uninterrupted string of victories in any and all sports with no end in sight.
After winning, Jim signals the local press photographers where to shoot next. Contrary to a rumor that circulated widely in the immediate aftermath of this photo's publication, Jim is not indicating he needs Cialis.
He does, but that's not really the point.
Note the bandaged-by-duct-tape fourth digit of Jim's left foot. This conceals a truly hideous injury (really, so much more than a garden variety boo boo) that makes his and Bill's swimming victory all the more remarkable.
If you could peel off the duct tape now--and I would recommend adopting some kind of mask to prevent yourself from being overwhelmed by the gasses of decomposition should you choose such an unwise maneuver--you would find a blister of the most advanced condition imaginable. I have wracked my mind for just the right way to describe this blister and have concluded that it is impossible to do it justice. The closest I have come is this:
Accidentally hit a pregnant opossum with your car. Exit your car, make sure the mother opossum is dead and not just playing opossum (you may well have to run over it again to make sure), then scoop up one of the mewling fetal Easter-candy like pink creatures that have spilled out on the highway. Brush off any road detritus that has managed to gather on its inflamed skin. If grime is deeply ingrained, use a little turpentine or mineral spirits to thoroughly clean the area.Put on noise-canceling ear phones if the mewling becomes too disturbing. And finally--this is the important part--spank it gently but repeatedly till the thin skin begins to sweat blood. This is as close as I have managed to come to describing the flesh of my own blister after the callous had fallen off.
You may recall from the previous posting that Bill and my chief adversaries in the world of tennis doubles are two fellows named Mark and John. Mark is a hulking Wall Streeter who stands just under 9' and has a wingspan of 14' and a vertical leap of nearly two inches. He is the only Republican in our foursome. He understands that his well-heeled bread is buttered by the same tax cuts that would so greatly benefit the infamous Koch brothers, those rapacious billionaires from Texas who have secretly funded the "grass roots" tea party movement.
Mark is, in other words, not a true Koch Sucker, i.e., one of those redneck dupes tricked into voting against his self interest by the Plutocratic class. Mark is a Plutocrat Lite, and you have to admire him for it: pure, naked, unadulterated, fiscal Darwinistic greed!
Just joking, Mark!
John, on the other hand, is an Irish immigrant to our fair shores, a liberal Democratic enthusiast like myself, and the most frugal person (other than my twin brother, the pathological miser) that I know.
John can afford to be frugal, in part, because he can fix anything. He is the only amateur tinkerer I have ever met who can, for example, take the screen off an iPod and fix whatever is wrong with its internal workings, put everything back together, and have it actually work as good as new.
I mention all this partly to paint a picture of our doubles adversaries, and partly to explain how they operate. To wit, John--the frugal Irishman--told me about a great deal on tennis shoes: a brand new pair of Head shoes, on sale at TennisWarehouse, for only $39.99. They had one small flaw in the way the shoelaces are constructed, but other than that, these shoes--which once sold for nearly $100 a pair--were a great bargain, he assured me.
Mark even offered to loan me money to buy a pair.
Here is the bargain Head tennis shoe that has figured prominently in my undoing.
Like a poor man's Travis McGee, a rangy, muscular Jim bids The Deep Blue Good-by to the JCC pool as he heads towards a rendezvous with destiny on the tennis courts the next day. His crouched and hunched over gait, meant at the time to simulate the pre-pouncing posture of a magnificent carnivorous jungle cat, prefigures a different kind of hunched over gait soon to come.
On Labor Day Monday, September 6th, Jimbo and Billbo arose early at their respective abodes and scootered and Stealth-Dodged, respectively, their way to the Sewickley YMCA tennis courts.
Bill was in fine shape; Jim thought he was too, the twinges of back pain experienced towards the end of the 2 x 5K having all but disappeared during the healing rest of the previous night.
John, the affable Irishman, was not so lucky. He had some kind of wound on his tennis gripping hand, ostensibly caused by a drill bit but quite possibly caused by a stigmata. He gamely tried to warm up, but you could hear him mewling ever so slightly under his breath, like a fetal opossum when you have noise-canceling ear phones on. Since I live precisely six-tenths of a mile from the Sewickley YMCA tennis courts, and since I wanted to have no asterisks on today's avenging match, I offered to scooter home and get John a bandaid and some duct tape for his modest gouge wound, which I must say was no match whatsoever for the Geneva-Convention-Outlawed kind of blister I was suffering from on my left fourth toe digit.
I raced home on the scooter, bounded the steps two at a time, dug through my medicine drawer where I keep band-aids, 17-year-old Flexerils, and the like, bounded down the stairs again, scootered full-throttle back to the courts, handed the stuff over to John. It was time to start this revenge beat-down!
As he played around with the band aid, I leaned forward to search through my swim and tennis bolsa for some Gu.
Note: the Bolsa--a reusable plastic Mexican shopping bag after which they named their Stock Market--is the absolutely perfect swimming tote bag for guys who are confident enough in their masculinity that they do not mind being mistaken for bag ladies.
This is when it happened: a massive seizing up of my lower back muscles that drove me to my knees and caused moisture of some sort to leak from my eyes.
It was horrible!
Somehow, I managed to right myself and gingerly moved around the court, mewling involuntarily.
Mew! Mew-mew-mew! ****! Mew!
Over the next 3 hours and 45 minutes, we played the series of sequential matches outlined earlier. The results:
Indicator point: Jim and Bill.Jr. Misses match: Jim and Bill.Women's Championship: Jim and Bill.Men's Championship: Jim and Bill.Supermen's Championship: Jim and Bill.
Somewhere between 3 and 4 and 5, my toe began to throb. It was but one of many discomforts in a symphony of pain that included the throbbing spasms of my lower back and the hard-to-describe agonies that come from a vagina sealing itself off and sprouting first a normal then a frighteningly robust XYY, Scottish-prison-caliber penis in its evacuated wake.
If there is one good thing about these Head tennis shoes, it's that the blisters they induce can serve as a de facto timing device to tell you when it's time to quit.
But in the exuberance of such a victory, which leaves the victor with only rapacious hunger for more, more, more victory (not unlike a Koch brother and his mountain of gilt), I ignored my toe timer and played longer than I should have.
A close-up of the blister. Note how earlier layers of skin have peeled away, been replaced by fetal opossum-like pinked tissues, which themselves have been peeled away, over and over again, in a process of such frequent multiple cell replication that one wonders if toe cancer might be triggered by all this sloughing and rebuilding, rebuilding and soughing?
That afternoon, I could not walk.
That night, I could not move in my beddy bye.
The next morning, I could not feed the pugs.
A friend of my brothers recommended surgery, which he said had helped his neck vertebrae. He sent me a picture to reassure me that the cosmetic results of modern surgery are remarkable.
Joco Cohen's post surgical neck. My lower back, he assured me, could look every bit as handsome after the knife.
Instead of therapeutic blood letting, I decided to take the advice of a kindly reader, SCYFreestyler, who in the previous vlog left me the following sagacious advice:
"As an experienced back spasm patient, I've found the best remedy is activity. Rest provides me no benefit. Chiropractic or DO adjustments provide me no benefit. Prescription muscle relaxers provide me no benefit. Full disclosure, I'm not a physician. Hell, I didn't even stay in a Holiday Inn Express last night. Best of luck with your recovery."
His advice was not entirely unfamiliar to me. In a Men's Health article of mine, which I must sheepishly admit was a finalist for the National Magazine Awards, I had examined the trend by sports medicine practitioners towards an "active recovery" mindset when treating sports injuries--one whereby yesteryear's namby pamby exhortations for lengthy bed rest and the like are now recognized as chief hindrances to recovery.
You can learn more about the "rest is rust" philosophy by reading my entire article, The Indestructible Man, by clicking here: http://www.menshealth.com/men/fitnes...100000cfe793cd
So anyhoo, Tuesday afternoon, I scootered down to the Y, took a Jacuzzi, swam 225 yards with open turns, took another Jacuzzi, went home and continued on the regimen of generic Naproxen and 17-year-old Flexeril that I started popping like Skittles the day before.
On Wednesday, I forced myself to go to swimming practice and went last in B lane, doing all open turns but actually swimming the whole 2750 yards.
On Friday, our normal practice was canceled because of Pirate Night at the pool, so I went to swim by myself before this started. By the time I managed to hobble over, I had only had 30 minutes to swim before the little mateys and assorted blackguards were using the diving board to walk the plank, their corpulent young bodies no doubt targeted like missiles at the lower backs of unsuspecting swimmers like me.
I did 2100 yards continuously, using old-man-decrepitude flip turns the whole way. Not great, but on the road to recovery. I got out before any little blackguard could jump on me.
This morning, I was able to reach down and get the pugs' dog food bowls off the ground and feed them.
I am still a pathetic husk of my former uninterruptedly undefeated glory.
But I have survived worse conditions than this in the past.
After you've had the experience of being dead, you come to realize that blisters and a bad back don't have to hold you back. All I need do now is find somebody's mother to munch on, and I will be good as new.
My back will be back!
broomstick twists, 25
windshield wipers, 25
burpees with air squat, 10
reverse scoop w/25 lb plate, 1 x 15, & w/30 lb DB, 1 x 15
sieber squats, 25, every 5th one airborne
supine superman streamline ("SSS") on bosu, 2 x 1:00*
[nomedia="http://www.youtube.com/watch?v=RdUVq_T8DpE"]YouTube - Bosu Streamline on the Back[/nomedia].
box jumps, 2 x 10
lower back/tricep exercise, 2 x 25**
skull crushers, 50 x 1 x 10, 60 x 1 x 10
back squat, 100 x 2 x 8 on power rack
standing straight arm lat pulldown, 150 x 2 x 8
lunges, 50 x 1 x 10, 60 x 1 x 10
* This seems like a very effective core exercise. And I could definitely have held it longer. It hits the same areas as planks, moreover, without any shoulder stress. Nice.
** A trainer showed me this exercise. It's hard to describe. I used the lat pulldown machine, a pole and the wall. You kneel on the lat pulldown bench and hook your feet under, grab a long pole about mid way down, plant the pole in the intersection of the wall and floor, then lower body down and then back up. Seemed to really hit the lower back and triceps. Would probably work even better with a weight belt
25-30 minutes of stretching, light yoga and foam roller work
15 minutes in steam room and whirlpool
I thought about all the comments, all very insightful, on my blog from a couple days ago. I've tentatively concluded:
1. My dryland sessions are too long and I need to leave when appropriate and resist the urge to do more. I did less today, I believe, and cut back on the number of reps and on some core work.
2. Do less core work in the gym, but make sure the work I do "counts" and is hard. Plus, if I don't do some core work behind hard strength work, what will I do -- talk to myself?
3. Keep doing some plyos in a moderate amount. I don't think there's any need to go crazy on these anyway.
4. Focus more on pure strength and less on fitness. This one is hard for me, and somewhat contrary to my nature. It might result in faster swimming, but less fun in my dryland workouts. I have been shirking raw strength work lately, probably over the last year. I'm not sure how much this has negatively effected me though. My times from Atlanta were fairly comparable to the year before. Perhaps a very slight drop off in the 50s. On the other hand, I was wearing a Jaked instead of a B70, so theoretically they should have been faster.
5. I hate back and front squats though. Tried back squats again today. I just can't stand having the bar on my back/shoulder area. So I think I either have to do overhead squats or those bulgarian single leg squats. Any other suggestions? Carry on with goblet squats?
6. I like deadlifting much more than back squats. Not sure this is a substitute for all squats though. And, apart from front and back squats, I've surprisingly grown rather fond of other forms of squats and squat plyos.
7. I still want a sled ... I hope you're using that, Geek!
Today, I saw something I'd never seen before. At FortSon's CC race, for which it was almost 80 degrees as the varsity goes last, I saw a kid projectile vomiting the last 200-300 yards of the race. No idea how he could even manage to keep running! FortSon did OK, got a wicked cramp that killed his last 1K or so (which is usually his strength), but still started out faster than he did last year.
Updated September 11th, 2010 at 08:40 PM by The Fortress
Did not feel particularly healthy today but still going to swim as best I can. The coaching really takes alot out of me.
400 IM as drill fly, pull back, kick breast, swim free
2x50 from dive breakouts
100 Back 1:21.42
100 Free 1:07.59
Not too great today but I lost my voice from yelling for everyone and was standing around all morning long.
The team did great too. Coach opened a few eyes for her new swimmers by showing them she can swim and not come in last.
Well today is a date of sadness and reflection for most of us. It was nice to have something upbeat to do today. A 10k race to raise $ to fight childhood obesity.
I biked over 6 miles to the next town to the race, had about an hour 15 rest then ran 10k in 47.x, which is about a 7.42 mile pace. Refuled and hydrated a bit and then rode the 6 miles home. My legs had nothing for the worst hills but I felt I didn't need to prove anything so I walked and drank my water.
About to head down to town for another charity event that raises money to support families with children suffering from cancer.
Sad date...uplifting weekend.
Updated September 11th, 2010 at 06:15 PM by SwimStud
Warm 100FR, 100BK, 200IMdrill, 200K (600)
10x25K on :30(250/850)
10x25FR on :30 (250/1050)
10x50FR Scull/Swim on 1:15 (excessive rest due to sharing lane)
5x200 P on 3:30 (again excessive due to sharing lane) (2:40)
2x200 BR odd lap 2 pulldowns (400/2950)
10x50 FR Pace on 1:00 (today was rough, :34-:36) (500/3450)
200 cool 3650 scy
This was the first week in a long time that I actually got to swim everyday. On Thursday I made the morning and afternoon sessions. Coach Janine has been pushing me through 200IM's and Pace work to get my 100FR time below a minute for Sept. 24 meet in Grass Valley. I kept whining this week about how the 200IM's never get any easier.
The weather has been colder making for chilly exits to the showers and on Tuesday morning it was 43°.
In all don't feel as fast as I was in the late spring of 2009, I'm 10-15 lbs heavier, not in fat but more muscle mass. Although my strokes have improved I still have to work hard to focus on every move and apply myself in order to make the intervals, in other words it doesn't just come naturally. Working proper technique into developing muscle memory is very hard work for an aging man.
I feel discouraged at times to just quit and just do what other fitness freaks do, run on a treadmill and lift a few weights, but I'm determined to just keep it up. And I thank God for the blessings of having a pool to go to in a country that's rich enough to even have multitudes of swimmers in programs like Aquasol.
This morning I swam the early LC AGUA workout. Here’s how it went:
600 lcm warmup
4 x 200, RIM (100m kick on back / 50m 1-armed drill, changing arms at 25 / 50m swim as slow as possible) [The goal on the swimming part of these was to swim slowly enough to minimize momentum, then identify places in the stroke where balance becomes challenging. My balance challenge on freestyle is my breathing, and I’ve decided that the fix is not necessarily a change in my head or stroke motion but rather keeping my core firmer during that part of the stroke.]
8 x 50, IM order twice through, working on “soft” entries by focusing on hand position
3 x 100 @ 2:00, breathing 5/5 on first 100 (ie 5 breaths on 1st length, 5 on second), 5/4 on 2nd 100, and 4/4 on 3rd 100 [The first of these was very challenging, and I had a scary moment on the 2nd when I got dizzy and my vision started going dark at the edges. I sat out for a bit until I felt better. I’ve had problems with vasovagal syncope before (ie fainting because my blood pressure drops), and I know that hypoxic sets can sometimes trigger this reaction for me. It hadn’t happened in a while, though, and I had managed to do a limited breathing set on Wednesday with no problem, so I decided to chance it. Bad decision—I think I’ll go back to being cautious, and just working on doing bilateral breathing when we do limited breathing sets.]
[The goal on this set was to measure our heart rate after the initial 200, then keep it at about the same place during all the other swims—ie, to pace ourselves by effort rather than by clock. My hr fell a bit during the set (140, 144, 138, 132, 132).]
Swim/SCY/Solo @ Mason:
Arrived and put on the 2XU wetsuit. Wetsuits are so much easier to get on than B70s.
8 x 50
odds = free @ :50
evens = backstroke kick @ 1:00
1 x 100 good cruise
I had contemplated doing a long freestyle set with my wetsuit on. But, that was a non starter. Even though the water was 80, I was roasting after 1200. So I stripped off the wetsuit and carried on with my "freestyle veggies" workout, which I did solely out of a sense of obligation to my Savageman relay mates.
30 x 100, done as:
2 rounds of:
5 x 100 free @ 1:20
5 x 100 backstroke kick w/fins @ 1:20
5 x 100 free w/paddles & fins @ 1:20
:20 seconds transition between sets of 5
50 EZ between the sets of 15
I broke it up this way to not drown of boredom and to avoid losing count. I started off easy, basically cruised the kicks (by far the easiest part), and then picked up the last 5. I was holding 1:06-07s on #11-15 each set. I was faster if I remembered to kick, something I frequently forget to do in freestyle. I didn't push it too much, as I was trying to get into a good rhythm. I am very pace impaired sort.
Short rest freestyle is absolutely dull as hell to do on your own. No idea how anyone does it. I do not enjoy this type of solo workout. It would be much more palatable with a team.
And, wow, was that wetsuit floaty. Compared to my workout suit, I was very buoyant. Much more so than a tech suit. But I felt very uncomfortable around the neck, like I was vaguely choking. I hope I can ignore this sensation. Hopefully, it's because I'm not used to wetsuits, at all.
I've also resolved to do somewhat more freestyle without fins just focusing on kicking. I've always tended to do long freestyle sets or long aerobic sets with fins b/c of stress on the shoulders, sore shoulders, shoulder paranoia, shoulder anxiety, actual shoulder issues, etc. And it's certainly produced a lot of leg strength (and can ramp up the cardio). But, as I was telling Speedo the other day, my shoulders feel surprisingly good these days. I think next week, which is a relative rest week after killing myself for 3 weeks, I will do some mellow pace freestyle really focusing on kicking. (This also makes sense according to Chowmi's post on the Myth #9 Busted thread.) I do plenty of dolphin kicking and backstroke kicking, but very little freestyle kicking integrated with freestyle swimming. Of course, I say this now ... I may be sick to death of freestyle after doing (for me) an insane amount of it lately. I'm a sprint stroker at heart.
I can't go to my team practice tomorrow because it conflicts with Fort Son's race. So I will hit the gym and hope to get to my team practice on Sunday.
Happy weekend! Good luck to everyone at Big Shoulders.
Updated September 10th, 2010 at 10:09 PM by The Fortress
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weigh around 200
6:00 TO 7:30 am
Austin Mabel Davis pool
swam with nate, tenielle, ned, doug, jim,
dove in on around 6:15ish
10 x 100 fr on 2:30
held 9, 10's, 11's & a 12, went 1:06 on last one
5 x 200 on 5:00
swam first one & went 2:35
skipped 2, 3, & 4
went 2:19 on #5
Swam a few times the last week.
Coached the Sharks Today
Swam the workout after work today.
30 x 100
1-4 Swim, :05r
5-8 50 Kick / 50 Drill :10r
9-12 IM or Choice Stroke :15r
Now it gets hard
13-20 or 8 x 100
ODD's 100 HARD!! Get Time, No Rest
Even's 100 Active Recovery :20 or so rest
21-26 or 6 x 100
Odd's Kick, Build to FAST
Even's Active Recovery Swim :20 or so rest
27-30 Pull, no rest
Now I'm going to mow my lawn.
I hate mowing. I'd rather be swimming.
This morning I swam the early AGUA workout. Marco coached, and here’s what we did:
600 lcm warmup
4 x 250 @ :15 rest: 1st=FR swim; 2nd = drill; 3rd = kick; 4th = choice (100 BK/ 50 BR / 100 BK for me)
5 x 100 reverse IM @ 2:00
8 x 50 FR: 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45
4 x broken 400 FR: 1st = 300 ez/100 fast; 2nd = 200 fast/200 easy; 3rd = 150 fast/100ez/150 fast; 4th = 4 x 100 fast; all have :15 rest at breaks [I worked at letting “pretty” swimming be the constraint within which I did the fast swims on these—if I felt my stroke getting ugly, I focused on technique rather than just thrashing around. For me, that meant keeping my kick steady and thinking about power rather than quickness on the armstrokes. On the 3rd 400, I set a get-out time for myself of <2:10 on each fast 150, and barely made it. I then did a 200 easy warmdown instead of the last broken 400.]
I was semi-brave today and led my lane on the first 3 sets, but bagged out on the 400s set, when I went in the back of the lane instead and enjoyed swimming really slowly on the ez parts of the set.
Yesterday I did weights and plyo, and I was feeling it in the water this morning. Stretching after workout felt really great though.
There’s a cool swimming event going on here today—an attempt by 4 swimmers to break the record of 5:45 for swimming around Manhattan. I’ll be following the swimmers on-line and in person as they come by my part of the Hudson—based on the schedule they posted, it looks the current will really have them flying down the west side!
2 X 100 1:40 1:30
2 X 150 2:30 2:15
1 X 200 3:00 3:00
4 X 50 descend 1:00 1:00
Two times. Round 1 intervals left, 2 right.
1 X 100 IM 1:45
4 X 50 1:00
Three times through.
Round 1 50's: fly 2: back 3: breast
10 X 50 kick
5 on 1:05
5 on 1:00
3 X 200 3:00
3 X 50 1:15
3 X 150 2:15
3 X 50 1:15
3 X 100 1:30
3 X 50 1:15
50's are choice and are: 2 fast/1 easy
WARM DOWN: 4 X 50 easy 1:00
- 300 swim
- 200 kick
- 4x50 drill swim
- 400 pull
- 100 free/non-free by 25
- 3x200 on 2:40 descend 1-3 (fail, didn't descend)
- 4x100 on 1:20 (2s rest avg)
- 2x200 on 2:40 hold 2:20 (fail, only had 2s rest)
- 4x100 on 1:20 (couldn't even make the interval)
- 1x200 on 2:40 goal 2:05 (2:15)
- 200 ez
Brown bag: When you want to hide something that causes embarrassment, you put it in a brown bag.
Hawaii was an enjoyable trip, but apparently trips to Asia make me faster and trips to Hawaii make me slower.
My stroke never really felt connected today, and that is typical when I have been out of the water for a while. A week makes more difference than I would have thought. I did much more hiking in HI than swimming.
I obviously have some sort of deranged mindset at the moment...look at this workout I did.
600 FR/BK by 100. Yes, Fort... BACKSTROKE in warmup.
IM Set 1
3 x this set
300 No Fly RIMO by 25
200 EZ 4:00
100 EZ 2:00
IM Set 2
12 x 50 IMO 1:00 Tough but I made it through
8 x 50 FR
I feel pretty haughty about getting through this set in about 85 minutes. My arms hurt from lifting and I never managed to swim it off. I am debating lifting today as I have 10K run tomorrow and I don't want any weird, stiff-leggy muscle movements wrecking my gait and giving me a back spasm
Did you know the USMS forum sends you a text message on your BD? Very cool I'd say!
I just had 20 or so of my favorite 5th graders come down and sing Happy BD to me!!!! I got tears in my eyes cause it made me feel so special!!!
WELL..................tomorrow is Big Shoulder's 5K. I decided to go ahead and work today. I found a couple NASTI friends who couldn't leave till after 5:00p.m. so we will basically sleep/ swim/come home.
I am scared shi_l_ss!!! The water is 64 degrees currently and they're expecting rain storms tomorrow morning.
I feel like I'm in good shape and could do a personal best 5K(it would be my 1st race in 55-59) but I'm not sure I can make a 5K in water that cold. I took a nice Blue Seventy wetsuit from the store and practiced with it last night. I didn't like the constricting nature of the suit; it really pressed hard on my chest. I'm just torn about what to do. If I don't wear the wetsuit I will wear my BlueSeventy Nero and 2 caps. I probably won't make a decision till right before the race although right now I'm leaning toward the wetsuit.minutes. I wish I could go up there early today and try it out!
500 Free kick w/fins
5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 swim
2x400@7:00 Free w/paddles & bouy went 6:00 and 5:52
200 Free easy
Total 3000 meters
Seemed to get faster the more I did.
I hauled my unrefreshed, allergy addled, geriatric feeling (Jimslie) body to the pool for a lunchtime swim with Speedo. We did the following:
Swim/SCY @ Oak Marr:
8 x 25 shooters w/fins
Pete and I did a portion of a kick workout we did frequently last year. I thought it was 5 x 200 kick, but it was 6. I took a nature break and did an easy 100 during #6, as I wasn't expecting it. My times were faster than I expected.
5 x 200 backstroke kick, no fins @ 3:30
I cruised #1, and immediately cramped. (I fear my allergy meds are causing dehydration.)
Then I went: 2:56, 2:53, 2:52, 2:51.
I looked back at a couple of my previous sets. I usually cruise #1-2 and then go.
On 2/4, I went 2:56, 2:53, 2:56, 2:51
On 12/28, I went 2:59, 2:56, 2:55, 2:53
So today's set was a slight improvement over last time. I didn't kill the SDKs. I took 8+ on the first 25 and then 6 (usually) thereafter.
20 x 50 Petra Paddle Drill Set @ :45
Extra :15 between sets of 5 to switch paddles
I left my fins on to float my shoulders, which are still sore, but didn't kick much.
1-5 w/strokemaker paddles (I don't use Pete's he man version)
6-10 reverse paddle drill
11-20 swim (I joined Pete in ditching the paddles)
The last 5 I tried to pick up the pace and went high 30s, breathing every stroke.
It was great to swim with Pete again today and we mulled over a number of topics such as:
1. If fins increase your leg strength and endurance, do paddles increase you shoulder strength and endurance? And is that why Petra (Mason sprint coach) is obsessed with them?
2. What nickname is Geek going to come up with to ride Pete about Gaga?
3. Why do Mrs. Speedo and I so get irked when our children or spouses eat something before dinner or fail to eat the delicious food we make them?
4. How much dryland work is sufficient? Pete is considering cutting back to 2x per week. I am thinking my sessions are too long and that I can't recover quickly enough. I perused my last 80 minute session and see that I started off with 3 x 75 med ball slams and 75 push ups before I even hit the weight room ...
5. Life would be infinitely improved if we could have a daily massage.
6. Pete needs to keep taking his 100 back out fast to keep putting up stellar times. I need to do this as well (I did it, finally, in Atlanta) and not die the last 15 yards.
7. Pete and I agreed that "that perfect blend of caring and not caring" (from Andre Agassi's autobiography) produces the best meet prep and results.
8. Petra really likes to train her sprinters with hypoxic freestyle. Pete likes oxygen. And, despite my love of underwater dolphin work, I insist on breathing every stroke in freestyle, except during a race or timed swim. I just don't buy those 3-5-7 breathing sets, so refuse to do them.
Tomorrow, I am going to haul myself out to Mason to swim in a cool pool and do some aerobic set. Trying to decide whether to swim in regular suit, B70 or wetsuit. I saw a couple tris using full sleeve wetsuits today at Oak Marr. No idea how they do that when the pool is 84 degrees ...
1 x 400 Swim free
1 x 200 build by 50's Odds - kick, Evens - swim
4 x 100/2:00 50 dps - 50 swim strong effort
(was going 15-16 spl and swimming these around 1:20-22)
2 x 150 Free/3:30 50 kick - 50 drill - 50 build
(2:45 on both)
1 x 200 Free/4:00 smooth build
4 x 50/1:00 ds
2 x 150 Back/3:45 50 kick - 50 drill - 50 build
1 x 200 Back/4:00 smooth build
4 x 50 Back/1:05 ds
Total: 2600 yards