Yes today I threw in some Backstroke work for a change of pace. I needed some change from my normal Free/Fly routine. The left elbow held up great thru the workout. 1000 as 400 swim/300 pull/200 kick/100 swim 500 free kick w/zoomers every 3rd 25 fast 5x200@4:00 back w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:58, 2:46, 2:43, 2:34 200 EZ total 2700 meters
Warmup: 200 Free desc. the 50s 200 Dolphin Kick w/ board desc. the 50s 200 Free Pull breathe every 5 12 x 25 V-Sit Sculling @ 1:15 At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance. I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though. While this was going on: 12 x 50 @ 1:00, IMOrder 3x through Test Set: (we got started on this while John was finishing up with the medics). 10 x 100 Flutter Kick w/ board @ 2:00 I ended up going 4th in the lane (we had lots more kids there today)Avg'd 1:34 (7 seconds faster than last week)Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds. HR 23 over 10 seconds.We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang kids...pay attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future. 200 Free EZ then migrate to diving end for Test Set #2 (ooooo happy day!) 5 x 100 AFAP Free from a dive I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work! 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working. Went :56, :55, :55, :55, :56 <-- tired on the last oneNo cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal. My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.200 EZ and out ------------------------- 3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.
Thursday 10/4 PM only SCY "3x300 test set day" 400 swim (100 FR/200 IM k/dr/100 FR 4x100 @ 1:20 swim light D1-4 4x100 @ 1:50 kick w/ board 6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build 4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall 100 EZ 3x300 @ 4:30 FAST (3:13, 3:13, 3:15) 2x 5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel 4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O 200 EZ Total: 5000
Swim/SCY/Solo: Warm up: 600 various 14 x 25 shooters w/fins @:40 50 EZ Speed sets: 8 x 25 burst + cruise, fast hands drill @ 1:00 100 EZ 8 x 25 burst dolphin kick + cruise @ 1:00 100 EZ 4 x (25 AFAP free from dive off the side + 75 EZ @ 4:00 -- was rolling on the 59 -- shocked myself by going 12 flats, even saw glimmers of 11s -- I've only raced 100 yards of freestyle this year. Maybe this will encourage me to swim 50 free more now that the shoulder is better. 100 EZ 1 x AFAP 50 fly w/fins, 23 mid, cramped 275 EZ 10 x 40 w/bungee cord @ 2:00 1-5: back SDK from backstroke start: kick fast until cord is taut, then 10 fast kicks in place. This drew some interesting looks. 6-10: breast, swim until cord is taut and then 10 fast pulls 125 EZ Total: 2950 ++++++++++++++++++++++++++++ Love this workout! My quads were very sore from yesterday's mega explosive leg work, but they felt a little better as the workout progressed. I decided to do the opposite of what I did Tuesday (ultra short training) and did ultra short distances on mega rest. It took me almost 100 minutes to do that workout, I was taking so much rest. I love the bungee cord work; I really need to do more of it. Just fantastic in water strength training. I feel like my training is going better than last fall, so far. I forgot to blog that yesterday I tried "ravers" for the first time. I got the idea from this link when researching explosive exercises: http://www.bodybuilding.com/fun/brughelli1.htm. I also did the plate jump and the box squat jump described in the article yesterday. Feeling a bit shin splinty from all the jumping. Meeting up with Mos Eisley tomorrow for the first time in awhile so I will get to witness his blazing speed in person. Hopefully, I won't feel too crippled after the last couple days. Thankfully, I have an ART appt tomorrow. I was asked, as a HIT person, to comment on whether CrossFit could make people swim faster today. What do you think I said?
Updated October 4th, 2012 at 11:17 PM by The Fortress
I missed yesterday's swim b/c I was dealing with a backlog of paperwork and time got away from me. So today I almost forgot that I was supposed to begin working on flip-turns. Scotty was already in the water when I got there and seeing him reminded me... it's good to be held accountable! I had made a pledge to forgo any further open-turns once October rolled around--as comfortable as those open-turns have been for me over the last couple of years. It was time to make good. Here's what I did: 5 minutes practicing flip-turns floating into the wall. 600 warm-up with flip-turns 10 x 50 on 1:00 (:43-:45) 10 x 100 on 2:00 (1:34-1:36) 10 x 50 on 1:00 (:44-:46) 100 breast [2200 total in 50 minutes] So, every once in a while I would just nail the turn and feel pretty good. Every once in a while I would flop and sputter; often I felt like an errant bottle rocket, squirting all over the lane. One thing I have to figure out is my breathing going into the wall. Because my open turn has accustomed me to getting a quick breath at the wall, I would neglect to breathe then come out of the turn with my lungs bursting (or so it seemed) looking for that breath. I liked doing the 50s, though they were slow, because I only had the one flip. The 100s were challenging because I had to maintain that concentration for 3 turns. I'm hoping it gets better. I guess it's like anything, it will take a lot more practice.
DOUBLE Thu Oct 4th, 2012 Whitney coached SCY UT Swim Center Main pool 6:30 - 8:00 tRAINED WITH with Korey, Todd, Marcio, Ned, Dale & Bob Warm up assigned 500 did 250 or 300 Main Set 8 x 100 fr on 1:10 made it 200 easy 8 x 100 fr on 1:10 made it 200 easy 8 x 100 on 1:10 200 easy 10 x 100 on 1:08 made it 50 easy Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Thu Oct 4th, 2012 Plan to lift today Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish Whitney coached SCY UT Swim Center Main pool 6:30 - 8:00 started with Tyler, Chris, Chris & Keith Warm up assigned 500 did 150 but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards Main Set assigned: 10 x 100 fr on 1:08 did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason 200 easy 10 x 100 fr on 1:15 200 easy 10 x 100 on 1:14 200 easy 10 x 100 on 1:12 1:00 break 5 x 100 on 1:12 Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Updated October 4th, 2012 at 03:43 PM by ande
Swam w/ Dave, Dave, Danny, Blakely and Keith. Blakely is one of the coaches for the kids swim team. Along with being an awesome swimmer, she was very helpful today with showing us some tips on turns. Really hope she becomes a regular. SCY 700 Warm up 100 IM - 1:30, 100 Free - 1:30 100 IM - 1:25, 100 Free - 1:25 100 IM - 1:20, 100 Free - 1:20 75 IM - 1:15, 75 Free - 1:15 75 IM - 1:10, 75 Free - 1:10 75 IM - 1:05, 75 Free - 1:05 75 IM - 1:00, 75 Free - 1:00 50 Stroke - :55, 50 Free - :55 50 Stroke - :50, 50 Free - :50 50 Stroke - :45, 50 Free - :45 50 Stroke - :40, 50 Free - :40 25 Stroke - :35, 25 Free - :35 25 Stroke - :30, 25 Free - :30 25 Stroke - :25, 25 Free - :25 25 Stroke - :20, 25 Free - :20 25 Stroke - :15, 25 Free - :15 100 Easy 10 x 75 Kick - 1:30 10 x 50 Pull - :50 (2 Easy/2 hard) 200 Cool down (4100 Total)
Played with the Monofin some today and I really enjoyed pushing myself to the limit. But now my right bicep is cramping badly, ouch... Did some fly with the monofin and it was great, the only problem I had was doing turns. It took me so long to get that monofin up on the wall to push off. Maybe I should do flip turns. 1000 as 200 swim/200 pull/200 swim/200 kick/200 swim 8x25@1:00 shooters w/monofin 200 streamline kick on back w/monofin 4x50@1:15 fly descend w/monofin went :37, :36, :33, :31 200 streamline kick on back w/monofin 2x100@3:00 fly w/monofin went 1:16 and 1:13 this just felt so good even when I was tired 200 EZ 500 Free every 4th lap choice of drill total 2700 yards
Warmup: 400 Free 16 x 50 Kick w/ board @ 1:15 Odds Dolphin, Evens Breast 5 x 200 IM @ 4:00 Desc. 1-5 (went 2:35, 2:30, 2:26, 2:22, 2:20) Jared was behind me by a bit on the first 4, and on #5 he blew by me in the breaststroke leg...We ended up racing side by side the final 50, so he must've been under 2:15 on the last one. ...way to equally descend it buddy! 16 x 25 Kick w/ fins @ :50 Odds Core Kick, Evens SDK no breathers Pull Set: (:30 rest between each) 500 Free, 400 Free, 300 Free, 200 Free, 100 Free set a pace on the 500(e.g. 1:10s/100), on the 400 your pace must be faster, on the 300 - faster than the 400, etc. till the 100 is a blast all out.went 5:50 (1:10s)4:37 (1:09s)3:20 (1:07s)2:08 (1:04s)1:0116 x 50 Swim with fins @ 1:00 (did Free) Odds EZ, Evens FAST! I was dead and my fasts weren't very fast. 4 x 25 Sprint @ 1:00, 1 each stroke IMO 200 EZ and out ---------------- 5200 Yards
Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following. 500 done as -25 back -25 V sit scull -25 breast -25 free DPS 14 x 25 kick w/fins @ 45 -odd dolphin w/arms out of water -evens dolphin on belly underwater 4 rounds of 200 stroke cruise r/15 100 stroke sprint @ 2:00 100 free cruise r/15 50 stroke sprint @ 1:10 50 stroke EZ Rest 60 Odd rounds bk, evens br 4 x 150 @ 3:00 -100 free build , 50 stroke sprint -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely. 200 w/d 3650 scy So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
Wednesday 10/3 AM and PM SCY AM swim: 500 swim 4/6/2 turns 2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel 300 kick w/ board + fins 12x50 @ 1:00 25 scull/25 DPS 12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order) 12x25 @ :30 IM order in sets of 3 D1-3 100 EZ Total: 3100 PM swim: Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
SCM Warm up (1200) 500 choice --any stroke, drill, equipment -- did 150 free/150 back/200 kick with board & snorkel 4 x 125/2:15 smooth, build each - 100 free/25 stroke -- did fly-back-breast-back for stroke 4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control Kick Set (600) 8 x 75 strong builds/1:45 --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all Main Set: (700) 4 x 100 Pull/2:00 build each & dps --#1-2 free at 1:30±, #3-4 back at 1:43± 4 x 50 Swim/55 strong efforts & dps -- all free, 42-43 w/18-19 SPL 4 x 25/1:00 very strong effort with breath control -- all free, 17-18 and breathing every 4-6 strokes Warm down 100 easy free & back Total: 2600 meters
SCM Warm up: (1000) 300 choice - free & back 10 x 50 free: - 1/1:00 smooth, 2/55 strong - 1/1:00 smooth, 2/50 strong - 1/1:00 smooth, 2/45 strong - 1/1:00 smooth 2 x 100 Back - (25 fist/25 scull/25 drill/25 dps) Main Set #1 Back (600) 3 x 200/4:30 - With fins 100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27) 100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30) 200 (NS) - went 3:10 Main Set #2 Fly/Free (500) 10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set Kick Set (400) 400 IM Warm down (200) 4 x 50/1:10 smooth Total: 2700 meters
Drylands: rehab ex, 15 min futter kicks on bosu, 2 x 100 captains chair leg raises, 2 x 20 standing power wheel roll outs, 10 -- much tougher than those done on knees! power wheel pike ups, 2 x 10 standing plate jump, 2 x 10 -- used 5 lb plates, tried 10 and my elbow didn't like it DB box squat jumps, 2 x 10 -- used 10 lb DBs on shoulders altitude drops, 10 knee tuck jumps, 10 fast leg extension, 70 x 23 x 10 explosive leg press, 190 x 3 x 15 glute isolator machine, 60 x 3 x 8 each leg rear delt fly, 85 x 3 x 15 Swim/SCY/Solo: Recovery 600 various 12 x 25 shooters w/fins @ :40 50 EZ 10 x 50 fly drills @ :20 RI 100 EZ Total: 1550 ++++++++++++++++++++++++++++ Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget. Soft tissue massages and shoulder pain: http://www.swimmingscience.net/2012/....html?spref=tw
Feeling much better today. 600 back/free 6 x 100 P on 1:20 (led the lane) 300 K (75 fast, 25 easy) 10 x 50 @ :45 100 easy 15 x 100 free on 1:20 200 easy 4 x 300 breast/free 300 back/free to cool down Total: 5000 SCY I always have to stop and rest after 6 or so of the 100's on the 1:20. My goal is that by Wed next week, I can stop after 9 instead of 6. After all, I have an 800 to race in about a week & a half!
Wed Oct 3rd, 2012 right knee hurt a bit in the beginning of practice then settled down Swam: Fri, Sat, Mon, & Tue but didn't blog Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19 Sat 500 fr 5:27 Mon: 4 fr 4:14 Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice Sun did not swim Lifted Tue Whitney coached SCY UT Swim Center Main pool 6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna Warm up 800 done 75 fr 25 no free Main Set 10 x 25 fl on 25 400 fr 85% 8 x 50 fl/bk on 45 400 fr 85% 6 x 75 fl,bk,br 400 fr 85% 4 x 100 IM on 1:25 400 fr 85% can't remember the next set assigned 100k 100sw 200k 200sw 300k 300sw did a bit then did a few 25's FL & SDK Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Updated October 3rd, 2012 at 12:14 PM by ande
Tuesday 10/2 PM only SCY 2x 200 FR 200 BK (50 swim/50 fast kick on back) 3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc) 4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim 2x100 @ 1:40 BK 3R/3F/3L/3F 3x150 @ 2:20 BK 100 kick/50 swim 1x100 @ 1:140 BK 3R/3F/3L/3F 2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29) 50 EZ Total: 2700
I did the great comparison between right and left side today. Still significantly stronger on the left side that the right side but my right side has actually gotten weaker. 500 free 500 free kick w/zoomers every 3rd lap fast The great experiment: 10x50@1:15 w/paddles 1-5 right arm 6-10 left arm went 1:01, 1:01, 1:02, 1:03, 1:02, :56, :54, :55, :54, :54 10x50@1:30 torque drill mixed it up to do both fly pull and free pull noting the difference in the right and left arm on the free 6x50@1:30 as 25 Shooters w/zoomers +25 kick on back 200 EZ Total 2500 yards
Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today. SCY 600 Warm up 5 x 200 - 2:50 Convert free to kick 100 Easy Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it. 100 Breast - 2:00 200 Back - 3:00 300 Free - 4:00 (1st 25 of each 100 fly) 400 Free - 5:00 100 Easy After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400. 100 Free - 1:30, 75 Free - 1:30 100 Free - 1:25, 75 Free - 1:25 100 Free - 1:20, 75 Free - 1:20 100 Free - 1:15, 75 Free - 1:15 100 Free - 1:10, 75 Free - 1:10 100 Free - 1:05, 75 Free - 1:05 75 Free - 1:00, 50 Free - 1:00 75 Free - 0:55, 50 Free - 0:55 75 Free - 0:50, 50 Free - 0:50 75 Free - 0:45, 50 Free - 0:45 50 Free - 0:40, 25 Free - 0:40 50 Free - 0:35, 25 Free - 0:35 50 Free - 0:30, 25 Free - 0:30 25 Easy 12 x 50 IM Order - :50 200 Cool down (5400 total)
Recent Comments
