Kick Set: All Flutter Kick w/ board
8 x 50 @ 1:00
6 x 50 @ :55
4 x 50 @ :50
2 x 50 @ :45
I was able to make all of them this time. Came in at :44 on #19, and made the turn and kept going. Managed to make it in back at :45 on #20, so that was good.
4 x 100 Free Pull @ 1:30 (1:08s)
3 x 100 Free Pull @ 1:25 (1:08s)
2 x 100 Free Pull @ 1:20 (1:09s)
1 x 100 Free Pull @ 1:15 (1:10)
1 x 100 Free Pull @ 1:10 (1:08)
1 x 100 Free Pull @ 1:05 (1:06)
That was rough at the end. Added those last two 100s just to see what I could do, and they were a bit on the tough side.
12 x 25 Odds EZ Free @ :30, Evens Fast Fly @ :40
11.98 miles (= 21,083 yards, = 19,278 meters) to next milestone (500 miles milestone).
Looks like I may still get that suit after all. Not that we swim for prizes, but I'll take what I can get.
Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!
As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.
4 x 50 scull
4 x 50 caterpillar fly drill
4 x 25 shooter + 25 EZ
8 x 25 burst + cruise
3 x (50 @ 100 pace + 100 EZ)
3 x (25 AFAP + 75 EZ)
4 x 50 DPS free
I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.
Updated November 30th, 2013 at 06:10 PM by The Fortress
AM only SCY
800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
400 (100 swim/100 kick w/ board)
200 I.M. drill
8x25 @ :30 V.S.
12x25 @ 1:00 FAST no breath (dive both ends)
3x100 @ 1:00 lactic hold
6x50 @ 2:00 FAST 4 breaths max (dive all 6)
6x100 @ 1:05 lactic hold
4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
9x100 @ 1:10 lactic hold
3x100 @ 4:00 FAST (dive all)
300 kick w/ board + fins
200 pull w/ buoy + snorkel
3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!
got a good workout in today then proceeded to teach fly to a few of the lifeguards who will be taking WSI in a month or two.
500 free kick w/zoomers
5x200@4:00 Fly descend as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:24, 3:17, 3:09, 3:01, 2:54
200 back EZ
200 breast kick EZ
4x25@1:00 torque drill w/paddles & snorkel
10x50@:55 free hold :40's
500 free kick w/zoomers alternate by 50 slow/moderate/fast
300 free w/snorkel EZ
Total 4000 yards
I woke feeling pretty good this morning. The only apparent after affect from yesterday was a stiff neck, which I hoped would loosen after I swam. When I got in the pool I felt VERY tired from the warm up on despite not feeling bad before hand. I pushed as much as I could today but it was not a very good pool day. I lifted after practice and it was a weary session also. I spoke with my coach after practice and worked out the schedule for the week. We are going to do something different from my previous training camp week and we will do the normal 70-75 minute masters swim early in the morning and then comeback at lunch for a weights/dry land workout followed by a meet warmup and a 600-1000 quality based set, and then I will do a long swim with the senior racer group later in the day. It's going to be a lot of swimming and the meet next weekend will be very interesting.
6x200 on 2.50 alternating free with snorkel, and IM
3x(200 on 2.30 with snorkel, 6x25 on 25 with turn, holding 12s)
10x100 swim with fins on 1min
6x50 free on 32(we were told to swim until we failed
I held 13s to my feet on all the fast 25s, and just did not have enough juice to get to 12s. The 10x100s was rough and I am disappointed with myself that at 6 I just stopped even though I was under the send off. It was not intentional I just stopped and then I realized what I had done and felt awful. I took 30 seconds rest and finished out the set by which time I could hardly move my arms, they felt like lead. The 50s at the end would normally be a challenge but I just had no juice and struggled from #1 on. The 50s I made were touch and turn.
Today's weights was my normal 3 rounds doing 10,8,6 reps at 80%, max, fail
3x(bench, inclined bench, military press, seated row hands inside, seated row hands outside, lower back extensions, lat pull down hands inside, lat pull down hands outside).
Updated November 30th, 2013 at 12:52 PM by StewartACarroll
Happy post thanksgiving! Chowsh is here visiting and getting bossed around by yours truly! Swimming-wise, just maintaining this week and trying to stay in good to top condition through the New Years.
My times from our SCM meet were relatively strong - I now have 2 x #2 times, and 2 x #3 times, so what a bonus for 4 more TTs on my way to 200 lifetime TTs! I suspect they will hold in the top ten, but maybe move down a few places by the close of the season.
I will not be able to swim my big swim meet in December. I will be going to Pittsburgh, PA and Washington, DC for a memorial service 12/05 to 12/10.
Instead, I will use the DAMM relay meet as a tune-up to bridge the gap from Nov to my next swim meet, which who knows when that will be. I requested the 200 free, fly, back, and breast relays, and to put my in anything else. I won't wear my fast suit, but i'll take racing seriously and do my best effort. They have almost always used the electronic timing system, in the event another team wants to get times to count for USMS. I hope they do this year, so I can get my lead off or split time as a gauge.
I tried a quasi-race pace set, but in retrospect, the morning after Thanksgiving wasn't the best time to start! Yours truly felt like a beached whale whilst in the water, with peanut sized lungs due to overcapacity Thanksgiving food still making its way through my system!
The set I tried was
4 times through, 1 set each stroke:
100 straight swim, working on the turns;
4 x 25's race pace on :30
easy 50 in between; total time 3 minutes
The free wasn't too bad - 14 15 15 16
The fly was a complete fail 16 18 18 20
The back was off before the 1st 25 18 20 20 20
The breast was who knows 21 23 23 23
While we have done fast 25's on :30 for years, it's completely different when you go that elusive extra to go true race pace. Obviously I have a long way to go! And that's just 4 measly 25's!!!
Then I did "Rich Abrahams" starts - start with 4 strokes, 6, strokes, 8 strokes.
Then I did a 50 free fast
Well, i'd like to say it was Thanksgiving eating and playing host, but then again, there is always some handicap, and I haven't gotten any faster. How many times have I posted I did a :30? Ugh. Well, at least i'm not getting slower.
200 FR/200 BK/200 IM Drill
400 Shark Swim
200 drill/loosen and out
(Solo/Rec/1200 yds/20 min)
Enjoyed a busy but profitable Thanksgiving. I was up early for The Running of the Turkeys, and enjoyed 23 degree temps on snow covered (somewhat icy) roads. It was beautiful, and I was under 30 minutes for the 5k, officially 29:04. As my uncle commented, "Not bad for a swimmer."
Uncle Dave, rx, and Uncle Alan
After eating some goodies there I was able to get home to catch the last bit of the Macy's Parade and then partake in the feast that my wife cooked. Watched some Thanksgiving videos with the family before heading to my brothers for dessert - we brought the ice cream.
We have much to be thankful for, and I choose not to take part in any shopping yesterday or today. #blessed
I took a very short knap and had a big lunch between workouts. I listened to some tunes and read a little before heading back to the pool with the same excitement I had this morning. I missed the memo about dry land so ended up swimming for 30mins on my own while everyone else did dry land. This afternoon was long and recoveryish which I guess from the sounds of the kids they felt like they needed it. I felt strong throughout and had no ill effects from this mornings swim. Back to masters swimming in the morning and will lift after practice. I may swim a little longer tomorrow morning but I will see how I feel when I wake up, I suspect I will be stiff based on today's yardage.
400 swim with snorkel
6x50 catchup drill on 45
10x100 pull on 1.15 breathing every 5
10x50 kick on 1min
100x50 swum as 20 drill on 40, 20 pull on 35, 20 swim on 45, 20 kick on 50, 20 back on 55
5x50 kick on 45
5x50 fly,free by 25 on 40
5x50 back,free by 25 on 35
5x50 free on 30
This was just long. The only hard part was the last 15x50s. It was funny at the end we were asked to take a 10 second heart rate and Jared Butler had 35 where as I had a 22. He was amazed and thought I must be ultra fit, and Neil looked at me and laughed and said that maybe the case but he is just old. I laughed so hard, because it's so true, no matter how hard I try I could not get my heart rate back up that high. I had a really fun day and I am really looking forward to a hard week next week culminating in the USAS COR classic meet next weekend. I have not swum on the back of a training camp since college so it will be interesting to see if I can get here old bones going after all that yardage. The competitive juices are still flowing so I suspect I will do just fine.
PM only SCY
300 swim every 3rd 25 scull
4x100 @ 1:15 pull w/ buoy + paddles + snorkel
12x25 @ :40 odd: drill, even: under H2O FL kick
4x50 @ :50 4-3-2-1 breaths per 50
4x100 @ 1:20 kick w/ fins last 25 under H2O
300 @ 3:15/4:00 STRONG AE
200 @ 2:10/2:40 STRONG AE
100 @ 3:30 kick w/ board FAST
RD1, RD3, RD5 - FR
RD2 - BR (second interval)
RD4 - BK (second interval)
Head is clearing today. The y was warm today not hot. I would guess 83 so it was ok.
500 free kick w/zoomers
4x100@1:45 free w/strapless paddles & snorkle went 1:27,1:27,1:26,1:25
4x100@1:30 free w/paddles & bouy went 1:17,1:18,1:17,1:17
500 breast kick w/br fins
5x100 odds free evens scull w/snorkle
Total 3000 yards
I know I am a very sad crazy man but I woke excited about swimming with the senior racer group this morning; it was almost that feeling before a meet; nervous energy.
I had a great Thanksgiving with my wife and two kids, it was quiet but very relaxed. We went for a walk mid afternoon and watched the entire lord of the rings trilogy(12 hrs) which included a 2 hour knap at the start of Two Towers. My wife cooked a great dinner and I went to bed quite early and had a great nights sleep.
Today's workout with the senior racers was as follows.
600 reverse IM swum by 50 kick, drill, swim
8x50 free on 40 smooth
8x25 kick on 25 smooth
6x50 free on 45 moderate
6x25 kick on 30 moderate
4x50 free on 50 strong
4x25 kick on 35 strong
2x50 free on 55 fast
2x25 kick on 40 fast
6x(200 kick on 3.15 swum 150 strong, 50 fast, 400 free on 4.45 swum negative split second 200 by at least 5 seconds, 100 drill on 2mins active recovery)
24x25 on 30 swum as 2 streamline fly kick, 2 stroke
Coach Neil Walker was on deck and the workout was tough but also fun. There is one kid who is going to Texas and who in my opinion before he graduates will be a stud(Jared Butler) who is faster than everyone and I tried hanging onto him as long as I could. Coach Walker gave Jared crap on #3 of the main set by telling him that old man river should not be able to beat him, which definitely perked him up(me too). I held 4.10s on the 400s. The kick is a real challenge for me and when it came to the 50 fast kick most of the kids smoked me, reinforcing my need to work on my leg strength(despite my kick improving considerably its still weak). I held 2.55s on the kick while the fast kids were going 2.45s with there last 50 being 35ish. The drill was active recovery. This was a long set but I did not drop off and felt strong even at he end. The 25s were an interesting way to finish and on the swims I was holding 12-13s and the kick I was 18-19s.
The second practice this afternoon is from 3-5pm so it's time for some food, a quick knap and back to the pool. Coach Walker was threatening broken 500s this afternoon so we shall see. I had a blast this morning and I am looking forward to this afternoons workout; it's like being a kid again. I also think some of the kids who had not swum with me previously were surprised the old man could hang with them!
Updated November 29th, 2013 at 01:55 PM by StewartACarroll
I woke up early to get a swim in, but I don't think it helped that my body was still awake till almost 1:00am last night. That's the problem with trying to do "day things" when you work a swing shift job. Plus the hour nap I had after eating yesterday afternoon. Plenty of ham, chicken, potatoes, corn, and my famous fruit salad. No turkey in this household. Makes for an easier dinner prep that way too!
Part of my waking up early was because I'm taking the family down to visit my daughter's grandfather in Oregon. He's up here from California, so we make the extra effort to see him too, even if it's just for a couple hours each time.
My lazy swim - just ached the whole way through it, pretty sure it was from not fully resting my muscles overnight.
100 Kick w/ board
100 Kick w/ board
8 x 100 Free Pull @ 1:30 (1:13-1:15s zzzzzzzzz...)
400 Kick w/ short fins, did 200 on back, and 200 floaty kick w/ kickboard
200 Free and out
Wow!! Two swim in a day, and a full 8 hours of work. Only possible because our swing shift crew of maintenance needed to come in early (9:00am-5:30pm) since they were closing doors early. I got home from work...needed to get to the grocery store for some last minute things...and stopped by the pool for a bit as well.
I had a lap lane to myself next to the beginners level kids of the swim team, and pushed pretty hard since I knew I had to be out at 7:00 when the older group takes over the whole pool. It was good to see my former USAS coach again, and he told me that it's good to see me still making time for swimming. I will always make time for swimming, just may not be as often as I'd like to, but I'll find a way to stay wet.
4 x 300 Free Pull @ 4:00, 3:50, 3:40, under 3:30
went 3:25, 3:30, 3:31, 3:28
The last one hurt. It was at that point that I felt like I was doing the 1650 Event a week ago. I don't really do that much distance work (reps over 100 yards) anymore, so these 300s were a bit draining, plus the descending interval.
Kick Set w/ short fins:
200 SDK on back @ 3:00 (went 2:45)
150 SDK on back @ 2:30 (went 2:00)
100 SDK on back @ 1:30 (went 1:11)
50 SDK on back @ :30 (went :32)
16 x 25 Fly Fast @ :40 (held :15/:16s)
This actually was tougher than it looks. I'm still not up to doing the KNelson USAS team 400 Fly workout where they take :01, :02, :03, etc. rest. I prefer the modified Fortress (more rest) Fast 25s. I know this isn't quite the rest she would do...but it's better than the :30 interval.
+ 3200 Yards from the morning = 5800 Yards for the day
I finished work a little early tonight and avoided traffic on the way home. I had a quick snack before I headed to the pool and swam for about an hour. I used tonight as a recovery swim.
400 swim with snorkel
6x50 catchup on 45
5x100 kick on 1.45
10x200 pull with paddles on 2.20
12x25 fast on 30
I held 2.03-2.04s on the 200s and felt very smooth and relaxed. The fast 25s I held 13s. I am taking tomorrow off and I'll pickup a double practice on Friday.
200 Fr/200 IM drill/200 Bk
Kick swim pull (board, AP, buoy)
050 100 200
100 150 300
050 100 200
4 x (4 x 50 on :traffic). By round:
- Quarter's Strong Fr
- b/c Fr
- down IMO fast, back easy Fr
- down IMO easy, back fast Fr
100 loosen and out
Good swim before a busy day. cked up the kids from early dismaissal then helped my wife at a craft fair. Before supper (and during adult swim time) I took my wife to the movies to see The Christmas Candle, a great flick. No swimming tomorrow, but I'll be running with some turkeys before strapping on the feed bag.
4 x 50 scull w/agility paddles
4 x 50 caterpillar fly drill
4 x 50 chest press fly drill
6 x 25 breast drills
7 x 25 shooter + 25 EZ
4 x 25 no breathe free
Just did an easy recovery workout today and plan to take tomorrow off. Happy Thanksgiving everyone!
AM only SCY
6x25 @ :45 under H2O FL kick dive both ends
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
5x100 @ 1:15
8x25 @ :40 V.S.
8x25 @ :30 FL swim breathe every 5
4x150 @ 1:55 BK/BR/FR STRONG
200 @ :30 rest FL kick w/ board + fins
Holy cow, this was early!! I haven't been up for swimming this early in a while, and it was rough after such little sleep! I had to take advantage of the day my wife is home from work though, and before I have to get in to work early today as well. My boss said they're locking the doors for the "weekend" till Saturday at 6:00pm tonight, so if I want to get my 8 hours in I need to get it done before that. So in at 9:00am I go...like a wet zombie.
I haven't swam since Saturday, and the 3 days out of the water I could definitely feel. Still I made us of the time best I could:
500 Free stretchout EZ
5 x 100 SDK w/ short fins @ 1:40 (went under 1:20s)
5 x 100 Free @ 1:20 (struggled to make 1:10s, more like 1:12s)
5 x 100 Free Pull @ 1:20
10 x 50 Flutter Kick w/ board @ 1:00 (went :48s)
8 x 25 Fly Fast @ :30
8 x 25 Fly Fast @ :30
As I was finishing the swim, I looked over at the lady's workout sheet next to me. She was a good swimmer...I could tell she had done swim team work before, but definitely a tri-swimmer now. On her workout plan at the top was listed the goal for the day: "Nothing important, just putting in time." <-- WTF??!!? Not important? Talk about garbage yardage...but I guess that's what they do anyway, right?
My wife and I had dinner last night with one of the guys I swim with and his wife. We had a big dinner which I am not used to and it was late by my dinner standards(7.30pm) and as such I was an hour late to bed. I woke feeling a little congested but overall not feeling the effect of my dinner and late night.
Todays workout was really good fun.
400 free with snorkel
8x50 catchup on 45
5x100 on 1.20
4x100 on 1.15
3x100 on 1.10
2x100 on 1.05
1x100 on 1min
500 swim breathing every 3 going down and every 5 coming back
10x50 kick with fins
10x50 swim with bungee cords, pulling against the cord going down and with the cord going back, with 5 seconds rest between 50ís
10x25 with partner pulling bungee cord(this is always fun and I swam a mix of free and fly)
Total 4250 scy
On the 5,4,3,2,1 set I made everything down to the last 100 and went 1.01. I was frustrated I did not go under the minute but as my coach reminded me I started out last year on 1.10 as my fastest drop time so I have made a ton of progress and feel like I can get under the minute. The challenge here is always holding back enough on the first 100 on 1.05 and today I went too quick. The work with the bungee cords was really good fun. On the first 2 x 50s my coach gave me a purple cord which is the thickness of rope and needless to say I got to the flags and then no matter how hard I tried I did not move any further along the pool. The next 8 he exchanged my purple for a yellow which was 2/3 the thickness and this made the 25 doable.
My coach made arrangements today for me to swim with the senior racer group on Friday and we will be doing a double workout, which should be a lot of fun. Next week is my training camp week and I will be doing doubles everyday with weights thrown in between workouts every other day. Later today I am heading to the pool to do a second PM recovery workout since we are not swimming tomorrow.
I thought I was going to have to scrap todays planned sprint workout from Leslie but by the end of warmup my head opened up and I was feeling better. Of course now that I am at work I am back to feeling miserable again and all stuffed up.
500 free kick w/zoomers
200 Free w/zoomers @80% went 2:36
200 IM @80% went 3:15
100 Free @90% went 1:20
100 Free @95% went 1:17
50 Free AFAP went 36
50 Free AFAP went 35
4x(25 AFAP + 25 EZ) odds fly evens free went 20, 17, 19, 15
200 Free kick w/zoomers
Total 3000 yards