Warm up (1650)
1 x 600 swim free and/or back
- swam as 150 free/150 back
3 x 100/1:45 build
- Around 1:20 on these
4 x 75/1:30 IM Order, 25K/25D/25S
9 x 50/50, - 3 ez-1 fast, 2 ez-1 fast, 1 ez-1 fast
- around 40 on easy ones and 35-36 on fast ones
Main Set (1100)
1 x 200 smooth/30sr
- 1st time free at 2:45, 2nd time back at 3:25
16 x 12.5/30 FAST
- 1st time 1-4 & 9-12 free, 5-8 back, 13-16 kick
- 2nd time 1-4 fly, 5-8 back, 9-12 free, 13-16 kick
1 x 100 easy
2 x 25/2:00 All Out from dive
- 1st time fly and free both under 15, 2nd time back, both around 16-17
200 easy swim
Total: 2950 yards
RC ex, 10 min
explosive leg press, 190 x 3 x 10
long arm crunches, 3 x 50
captains chair leg raises, 2 x 20
back extensions w/ 25 lb plate, 2 x 15
flutter kicks on bosu, 100
lower back machine, 130 x 3 x 15
Bike, 45 min
8 x 25 shooters w/fins @ :40
3 x (5 x 50 w/fins, broken :10 @ 25) @ 1:30
1 = fly @ 100 pace
2 = back @ 100 pace
3 = breast @ 100 pace
4 = free @ 100 pace
5 = EZ
-- I was not warmed up enough on the first round.
5 x (25 AFAP shooter w/fins + 75 EZ
IG: 10 x 50 free w/paddles @ :50
10 x 25 w/parachute @ 1:00
-- 4 free w/paddles, 6 breast, 2 dolphin kick w/board
Feeling much better now!
I couldn't bear another kickboard workout yesterday, so I went to the gym. I actually forgot that I had done drylands the day before, so inadvertently did two sessions in a row. There didn't seem to be any adverse effects. I am still wondering how TG does drylands 7 days in a row though!
Ventured to the pool today for my first real workout in, like, 2 weeks. Ew. I felt pretty awful in the water and out of shape. And it was also terribly crowded, as expected. I was lucky to have half a lane the whole time. I admit to abruptly taking off and ignoring a noodler who wanted to join the lane.
Rushed from the pool to the river to watch Teen Fort row in the Head of the Occoquan. This was an open race where anyone could compete. Teen Fort was rowing in a mixed double scull with Fort Son's best friend, who was home from college on fall break. Neither of them had been on the water much
since the summer, but they gamely manned up for a 5K and finished 4th. Pretty good, since they were definitely the only lightweight scullers. I'm proud of Teen Fort. This fall she's done her first open water race, her first masters meet and her first sculling race/5K.
Interesting article in the NYT about two sisters (10, 12) who compete in marathons, triathlons and have $5500 bikes. The consensus seems to be that there is no consensus about whether the heavy training is bad or good. Interestingly, many of the fastest runners in the country about that age seem to be from Texas.http://www.nytimes.com/2012/11/04/sp...anted=all&_r=0
And best wishes to Chowmi for a speedy recovery from gall bladder surgery!!!
Updated November 4th, 2012 at 07:45 PM by The Fortress
At the Y...not my favorite choice for lap swimming now. I much prefer my workouts with the age groupers now. Swimming in the Y lap lanes can be completely random in terms of everything. I still don't understand how people can't figure out the 3 to a lane thing...
I just did a little something to stretch out my body a bit, and much of my workout was dictated by the 3 ladies I ended up getting to swim around with (around) today.
300 Kick w/ board
14 x 50 SDKick w/ short fins on back @ :50 (held :36-:38s)
4 x 150 Free Pull @ 2:00 (held 1:41s)
Main Set (about the only thing I could do with my lanemates):
20 x 50 Flutter Kick w/ board
8 @ 1:006 @ :554 @ :502 @ :45 (made the first, missed the 2nd)-----------------------
3000 Yards and done
I originally was planning to do more, but with the amount of people in the two lap lanes, I was pretty limited with my options. I still got in a fair amount of kicking, and a pretty decent workout anyway.
Swam w/ Dave, Dave, Dave, Bob, Mary, Joe and a few others at the Huntsville Nat. Followed a long workout w/ Refereeing two soccer games. I only had time for a couple grapes and some cookie bars between swimming and refereeing. First game wasn't so bad but I was feeling it in the second one. Got home and crashed.
400 Warm up
3 rounds of:
* 100 Free - 1:30
* 100 Br/Bk/Br/Bk - 1:45
* 100 Fly/Fly Drill/Fly/Fly Drill - 1:45
* 100 Free - 1:30
5 x 100 Kick Odds Hard
4 x 200 IM down/Free back - 3:15
10 x 50 Kick - :55 Odds Hard (SDK down/bk kick back)
5 x 100 Pull - 1:30 Odds Hard
4 x 200 Free - 3:00 Negative split (2:30, 2:28, 2:25, 2:21)
10 x 50 Pull - :50 Odds Hard
5 x 100 Free - 1:30 Negative split (1:15, 1:10, 1:12, 1:08, 1:06)
200 Cool down
Last night I did a tough leg and ab weight workout. I was so tight getting in the water this morning I could not even dolphin kick off the walls like I normally do. It took me till #6 of the 8x25's to get loose enough to really control and use the monofin.
8x25@1:00 shooters w/monofin
100 dolphin kick on back
5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:00, 2:55, 3:15, 2:55, 2:45 got distracted on #3
500 various drills while demonstrating technique
Total 2500 yards
I think I was feeling the effects of the sprint work last night, along with the inconsistent work outs lately, along with not drinking enough fluids, along with the pizza buffet I took my daughters to. Anyway I was tired and sore last night. It was hard to leave the bed this morning, but I got up and went to the Huntsville natatorium. Swam with Dave M, Peter, Dave B, Teresa and the Hsv group. Started good eventhough my triceps were sore. Swam hard but when I reached 4300 yards I hit a wall.
5x100 Kick on 2:00
4x200 on 3:15 (2 Free at 2:30 to 2:35 and 2 Back w/pddls at 2:45 - I actually didn't realize how fast I was swimming these)
10x50 Kick on 1:00
5x100 Free w/paddles on 1:30 (between 1:15 and 1:20)
4x200 Free on 3:00
10x50 Back w/paddles on :50 (hit a wall in the middle of these)
3x100 Free on 1:30 (after 3 couldn't keep form so I decided it was time to warm down)
Swam with Ray, Peter, Dave M, Dave B, Teresa, Julia, and Danny. Teresa and Julia are high school swimmers (Teresa is also Dave B's daughter).
Worked on speed - I need it plus I'm starting to think about the Auburn meet in February.
6x50 Free on :50
4x50 Free hard with :14 seconds rest - did 3:02 less :42 - 2:20 for 200 (I need to pick this up - I still tend to pace as opposed to sprint)
4x125 Free on 1:45 (kept between 1:32 and 1:35 - good for me)
3x300 on 4:30 (started feeling the hard swimming - 4:02; 4:07; 4:10)
10x100 Back w/paddles on 1:45 (started at 1:25 slipped in the middle to 1:29 pulled back down to 1:25 and did last at 1:20)
6x50 Back w/paddles Sprint on 1:15
did a long slow distance swim (5K). have not done this in a long time... real mind fcuk.
PM only SCY
"Friday Fly Day"
400 50 R side kick/50 L side kick FL/100 BK
6x200 @ 2:30 pull w/ buoy + paddles (3 N.S./3 D1-3)
8x100 @ 2:00 25 under H2O FAST/75 cruise FL kick
400 @ 5:30 100 FAST FL/100 smooth FR
8x100 @ 1:30 50 BLD/50 smooth kick (alternate 2 FL/2 FR)
2x400 @ 5:30 200 smooth FR/200 FAST FL
600 Free stretch out
16 x 25 FAST Kick w/ board @ 1:00
did flutter kick, went mostly :17s and a few :18s
Main Set (I guess):
5 x 200 IM @ 4:00 (Desc. 1-5)
16 x 2-turn 50s Free from mid-pool @ 1:10
fun fun working on "doing it right"
12 x 25 Free turns from mid-pool @ coach's sendoff
8 x 50 w/ fins @ 1:30 AFAP
Odds Fly (went :25s-:26s)Evens Free (went :26s-:27s)I really pushed my SDKs here4 x 50 no fins @ 2:00 AFAP
Odds Fly (went :29 then :28)Evens Free (went :27 then 25+/26-)(600/3900)
1000 EZ Free and out
I'll call this one a sprinty type workout, though I'm sure many will disagree with me.
rehab ex, 15 min
explosive leg press, 190 x 4 x 10
wrist curls, 45 x 3 x 20
total ab machine, 120 x 3 x 20
super pullovers, 70 x 2 x 30
standing long jumps, 10
standing plate jumps, 10
resisted track start jumps on cable machine + 5 fast strides, 60 x 1 x 10
med ball slams, 10 (used an 8 lb ball, may need to use 6 lb)
altitude drops, 10
The ear infection workout, all with fins & kick board:
400 EZ kick
8 x 25 burst + cruise @ :45
8 x 25 drag race from mid-pool @ :45
2 x (25 kickboard scull + 25 EZ) @ 2:00
1 x 100 fast flutter kick, :57
2 x (25 kickboard scull + 25 EZ) @ 2:00
1 x 100 fast dolphin kick, :58
2 x (25 kickboard scull + 25 EZ) @ 2:00
20 x 15 m burst + cruise @ :30
Total: 2400 kick
Found out I also had strep throat yesterday am, so had to lay low. (Jimby did ask me if it was really necessary to take antibiotics for this. lol!) Really didn't feel well anyway. Between Hurricane Sandy and the strep/ear infection, this has been a poor training week. The timing does not thrill me coming off a recovery week. I will not be resting for the Nov. 18 meet. I did book my flight for Boston. I'll probably rest 2 weeks for that meet, and not do a full taper.
The good news is the elbow surgeon says I don't need surgery on the elbow! He recommends PRP. He told me he had a larger avulsion tear than me in the same place and, after consulting 4 surgeons, opted for PRP (with my PRP doc). He did warn me that the injections will make it hard to do much with the elbow for 7-10 days. This is longer than the shoulder recovery time. I think I'll schedule an appt for after NE Champs.
I can't say I really enjoyed the kick board workout. Kick boards are my least favorite toy and kicking that much bugs my shoulder. Even with ear plugs, I still feel like I got water in my ear. I'm not supposed to be back in the water until Sunday, but I think I'll skip another kick board workout tomorrow and cross train. Maybe bikram.
SCY @FGCU Aquatic Center
Air temp of 66, pool at 78, 100% water clarity.
Sunny blue skies with humidity at 49%
Focus - Freestyle, Pace, Endurance Base
1x500 Free - last 200 build by 50
10x50s FR K on 1:00 - held 51
1x1200 FR broken pace set as
12(2x25 on :30, 1x50 on :45)
1-3 25s@16, 50s@:344-6 25s@15, 50s@:337-9 25s@15, 50s@:3110-12 25s@14, 50s@:30
3x200s on 4:00 do as
50Dr,50S: one each, Fly, Bk, Br
1x1200 FR broken pace set as
4(3x100 on 1:30, :30 rest)
1:12, 1:09, 1:071:11, 1:09, 1:061:10, 1:09, 1:061:10, 1:08, 1:05
1x1000 FR Swim, done as
2(300 Smooth, 200 Strong, 100 Fast)
Warm down: 100 EZ
Moderately sore/stiff, still adapting from the initial interval pace sets earlier this week.Set 1 - Continuation of pace adaptation in preparation for straight 200s, 300s in future weeks.Set 2 - RecoverySet 3 - I will do this set or a variation several more times, then drop the interval to 1:20 for awhile hopefully leading to 1:15 sometime in Q1 2013.Set 4 - What I like to do best, straight swim changing pace.
Updated November 2nd, 2012 at 05:12 PM by fdtotten
Fast Fri Nov 2nd, 2012
28 days till SCM meet
Trained: Thu didn't blog
Main set was
8 rounds of (4 x (100 or 75) on 1:05, 100 easy)
1) attempted 4x100 on 1:05 but didn't make it
moved over a lane which was doing
2x (100 on 1:05, 75 on 1:05)
plus we did a couple rounds of: 2 x 1 on 1:05, 75 on 1:05, 100 on 1:05
SCY UT Swim Center main pool, north end,
Pool set up: one bulkhead on north end
6:00 - 7:30, dove in 6:33
Swam with Todd & Mike
Beside Tyler, David, & Ned, Larry & Gull
6 rounds of
4 x 100 on 2:00 desc
1) 70% 2) 80% 3) 90% 4) 100%
5) easy on 3:00
R1 fr went 58
R2 K went 64
R3 Fr went 57
R4 K went 62
R5 Fr went 54
R6 IM went 62
100 BR fast
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX
Updated November 2nd, 2012 at 08:46 PM by ande
Swam w/ Dave, Dave, Dave, Ray, Julia and Danny. Missed my challenge set interval. Not sure if my goal is beyond my reach right now or if I'm just tired from too many yards.
650 Warm up
6 x 50 - :50
200 free broken by 50s. :14s between each 50.
Made 2:02. Started slow on a :31 and faded at the end. Intervals were :31, :29, :30, :32.
4 x 125 IM - 1:45
3 x 300 Pull - 4:30 Did the first one all pull (3:30) and the others 200 Pull/100 Kick
10 x 50 Kick - 1:00
* 1-8 IM Order twice
* 9, 10 SDK down, easy back w/ fins
10 x 100 - 1:45
* 1-8 IM Order twice
* 9 Br kick
* 10 IM kick w/ fins
6 x 50 - 1:15 SDK down/easy back
5 x 100 Pull - 1:10
Not sure why I decided to do this (was swimming solo at this point). My heart wasn't into it and I was :04s behind after the second one. Somewhere after that I got mad at myself for wanting to quit and decided I would make up the difference. Stopped at the 100s long enough to readjust the pull buoy. Goggles were too fogged to get a good time reading. By the time I got my goggles off to check the clock on #5, it was just passing 5:50.
200 Cool down
My legs have not recovered from Mondays weights but I am due for another leg workout and by gollie I am going to do it!
Distance day this morning, only had one manatee to swim around. My 500 kick with zoomers was faster than his swim.
Exciting note: Should get my new monofin today! I was borrowing one from one of the kids teams and it was an older one. I just didn't want to bust theirs.
500 free kick w/zoomers
5x200@3:30 Free w/paddles & bouy went 3:06, 3:03, 3:04, 3:03, 3:00
100 Back EZ to get heart rate down, yes I thru it up too high again
100 free EZ
100 torque drill w/paddles
100 free torque drill w/paddles
100 kick EZ
Total 2500 meters
Wasn't really too late today from my son's swim lesson, and was able to get in the entire "pointless in my eyes" warmup.
900 (50 Fist Swim Free/25 V-Sit Scull/25 SDK on back/50 Fist Swim Breast)
9 x 100 @ 1:50 (1st 50 85%, 2nd 50 100% by using legs)
3 Strong Str. - did Fly went 1:09s4 Free - Did 1:05/1:05/1:04/1:033 Strong Str. - did Fly went 1:09/1:10/1:1uggggly3 + 4 + 3 doesn't equal 9, but count on age groupers to screw things up and make us do one over! (1000/1900)
10 x 100 SDK w/ fins @ 1:25 (went 1:15-1:18s)
Coach could tell that a lot of the kids were tired, and decided not to kill us tonight, but instead work on stroke drills for freestyle for the better part of the final hour. Kicking and body position was a big focus of the drills.
We did 50s and 25s mixed on coaches sendoff of:
8kick/3 stroke/8 kick, focusing on keeping our ear on our arms as we rotate for breathing, as to "hide" the breath and not lift the head for a breathBreathing every stroke, left/right/left/right with same breathing style of hiding the breath, while maintaining kick. I rocked this Sun Yang style. Next was a Popov freestyle drill, breathing every stroke. Freestyle with a short pause while your lead hand is in the "catch", and your recover arm is elbow high with hand dangling in front of face. After the pause, pull with the lead hand and drive forward rolling with the hips. Must maintain kick in this to do correctly.Many variations of the above drill3 stroke and 5 stroke breathing w/ speed, and maintaining the hidden breath and not "losing the kick" on the breath.25s FAST working on the transition from the SDK to the flutter kick and powering through the breakout, then focusing on the above body positioning to the finish.(1500ish worth of stuff - didn't exactly count yard by yard)
Kids have a meet in Yakima this weekend, but it had a cap of 19 years old for the entries, so luckily I get to stay home this weekend. A little R & R is good. We'll have a pretty easy practice tomorrow night, and I'll probably go for a solo lap swim session Saturday or Sunday at the Y pool.
Swam Monday morning but was out of town Tuesday and Wednesday - so I am slow to post. Shared a lane with Ray and Keith. Also swam with Roger, Peter, Dave B, Dave M, Meredith, and Andre.
Did more yards than Friday but still worked on speed.
4x300 on 4:30 (held at 3:53's)
5x200 on 3:00 (2:35 while behind Ray, 2:40 when leading after he slowed down)
5x100 (1:15, :15, :17, :17, :17)
10x50 Back on 1:00 (:40's)
3x200 Back w/paddles on 3:10
5x100 Back w/paddles on 1:40
2x200 Free on 3:15
10x50 Back w/ paddles on :55 Hard
2x100 Free Easy
PM only SCY
500 warm-up IM (100 FR/100 BK/100 FR/100 BR/100 FR)
5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel focusing on SPL
5x100 @ 1:50 kick FR w/ board
12x50 @ :40 FR aerobic
500 "super 500" w/ opposite fin + opposite paddle
2x500 @ 5:50
2x200 @ 2:30
2x100 @ 1:20
^Descend set by distance
8x25 @ :30 2 aerobic/2 strong focusing on SPL and trying to maintain same stroke count on the fast as I did on the aerobic (11 SPL)
SCY@Fort Myers Aquatic Center
Air temp of 66, pool at 80, 100% water clarity.
Cloudy skies with humidity at 63%
IM - Stroke Technique, Endurance Base
3x400 with 1min rest
400 RIMO Swim400 RIMO Kick16x25 on :30, 4x25 each stroke IMO
3(3x200 IM on 4:00) done as:
4x50 K IMO on 1:001x200 IM on 4:008x24 S IMO (2x25) on :30
5x200 FR on 4:00, as
2(2x25 on :25, 1x50 on :50)
1x1000 IM Swim as: (EZ 100, desc effort towards 25)
100 FLY, 75 BK, 50 BR, 25 FR100 BK, 75 BR, 50 FR, 25 FLY100 BR, 75 FR, 50 FLY, 25 BK100 FR, 75 Fly 50 BK, 25 BR
Warm down: 100 EZ
Not much energy today.W/up - Ave pace on 25s: fly/16, bk/17, br/20, fr/15Set 1 - Legs need work, ave 50 K pace: fly/49, bk/53, br/53, fr/52, IMS were 2:45-40, 25s slightly faster then warm upSet 2 - Trying to re-acclimate my FR stroke to faster swimming pace: 25s/15, 50s/32-31, steady strong tempo, but not a sprintSet 3 - IMO turns, desc 100-25 ladder 4x250.
The last couple of weeks have been pretty good for my swimming. I passed the 450-mile mark for the year. My weekend long swim is back up to 5000 yards... I'm looking at doing the 3000 and 6000 postals on successive weekends here at the beginning of November. The flip-turns have gotten a lot better, though still a bit inconsistent. Also, I'm cautiously re-introducing interval training into the routine as my body seems to have adapted to the additional (or just different) stresses of the flip-turn. This is what I did today:
10 x 50 on 1:00 (:43-:45)
10 x 100 on 2:00 (1:33-1:36)
5 x 200 on 4:00 (3:20)
[3800 total in 74 minutes]
This is similar to a 4K workout I did last Thursday; my times last Thursday were faster, especially on the 200s and I added another 1000 in intervals after the 200 set (5 x 100 on 2:00 and 10 x 50 on 1:00). The intervening weekend was hectic as my 92-year old Grandpa passed away and I drove to Austin for the funeral (about 2400-miles roundtrip; 40 hours in the car). But I couldn't miss it, and it was so great to see all the family and reminisce a little about the long life of that wonderful man... he's an inspiration to me.
While in Austin I did a couple of stress-melting swims at Deep Eddy, about 4K total. The water was perfect (70 degrees) and the air temps weren't bad (50s), though they were cool enough to keep a lot of folks away. Not nearly as crowded as it was this summer... here's a picture of the pool I took in August:
Didn't have to circle swim on Sunday or Monday mornings (or even share a lane), unlike in the summer. It was perfect fall weather, though, a true blessing to be swimming through spring water on a sunny, crisp Autumn day in Austin.
My thoughts are with the folks cleaning up from that terrible storm on the East coast. Hope you're all back to normal soon!