8 x 150; 100 IM, 50 free on 2:15
8 x 100 kick on 1:00
20 x 50; 5 free, 5 stroke, 5 free, 5 stroke on :45 & :55
5 x 300 on 4:00
50 easy (kids kept going, I was pooped)
Pulled my right pectoral/shoulder muscle somehow while Christmas shopping today. Gonna be po'd if I'm not better by Monday morning. I'm barely on target for my GTD as it is - just 2 miles ahead of pace, so I can't afford to have to rest at this point!!
I had a wonderful swim at a fogged-in Brighton Beach today. The air temp was around 50, and the water felt a degree or two colder than last week. There were just a half-dozen of us out in the drizzly weather today, but the swimming was cold and glorious. The squawks of the seagulls were accompanied by the foghorns out in the shipping channel and we prepped to get in. I got in slowly, then swam for about 20 minutes, heading westward against the current to one of the jetties before turning around for a quick trip back. The water was fairly clear, and I loved how the spooky misty air seemed to envelope me as I swam along.
When I got back to my starting place I wanted to stay in, but knew I should probably get out, as my hands and feet were getting a little numb. So I did, and was able to get dressed before the shivering and teeth chattering set in. Neither was too violent today, but it did seem to take a long time to warm up—probably because there was no sun helping with the process. But eventually the shivering worked its warming magic, and I was able to enjoy a bit of time on the beach before heading back home on the subway. I love winter swimming!
Good luck to everyone swimming in meets this weekend!
A couple hours at work this morning got me up at 5:00am, but at least I got something done and a few dollars in my pocket. I was very tired as I arrived at the pool though. Combo of last night's practice, plus work, plus a.m. swimming...I'm gonna sleep good soon.
1000 Choice (500 Free/500 Back)
10 x 125 SDK w/ fins @ 2:00 (75 Build, 50 Fast) - went 1:35-1:40s
Main Set: 10 Rounds of
100 Free @ 1:30 cruise (was 1:06-1:10s)2 x 25 Free @ :45 AFAP Sprint (~:14s)150 EZ
3 x 300 Free Pull EZ @ 5:00 (went 4:00-4:20)
4 x 100 Free @ 1:15 (held 1:09-1:10)
4 x 100 Free @ 1:10 (held 1:07s)
4 x 100 Free @ 1:05
made 1st - 1:03missed 2nd - 1:07 (took 3 seconds left @ 1:10)missed 3rd - 1:06 (just left a couple seconds later~ 1:15 on the 4th one. (1200/6000)
500 EZ EZ Stretch out cool down
for a measley total of 34,300 yards after 6 practices this week.
Swam at the Huntsville NAT with Peter, Dave M. (Dave B. was a no-show again), Bob, and Bob. Brook was supposed to go home from the Rehab hospital yesterday - hope that is the case. But it will be a while before he is back coaching.
In the meantime, we had a different type of workout. So, instead of splitting the 100's into 3 sets of something different with different intervals, I decided to swim them straight through. Result - I swam more 100's at one time at a faster pace than I have ever swam any set of 5 or more on 1:30 (with no paddles either). So, a pretty good workout today.
200 Free (2:45)
30 x 100 Free on 1:30 (held all between 1:17 and 1:18 - Around number 21 it began to get harder to finish each 100 and my times slipped from 1:17 - 1:18 to 1:18 to 1:19)
5x100 Back on 1:45 (held around 1:33 to 1:35)
5x100 Back w/paddles on 1:30 (started at 1:25 then slipped - basically swam last 2 straight thru)
2x50 Fly on 1:00 (at least I did some fly)
500 Back w/paddles - 7:12
200 Free w/paddles - 2:40
The city pool closes for the rest of the month after today. I've never quite understood why other than the "that's what we've always done". They claim it's for maintenance but when they re-open in January there's not much evidence of that.
Warm up (800)
300 back & free
3 x 100/15sr (50 scull w/fast kick & fins – 50 build to strong)
4 x 50/1:05 kick
Main Set (2200)
3 x 10 minute continuous swims/60sr
1 = moderate, 2 = strong, 3 = stronger
-- did 3 x 700 - #1 at 10:20, #2 at 10:15, #3 at 10:12
50 swim – 50 kick
Backstroke Set (600)
1 x 200 build/3:30 went 3:15
2 x 100/1:45 NS went 1:30-31
4 x 50/1:00 43-44 on these
Talk to girl in adjacent lane for 5 min then 100 easy
Total: 3700 yards
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 74, pool at 77, 100% water clarity.
Sunny skies with humidity at 49%
200 yds FR
1x1000 FR increasing effort 50% to 75% by 250 1-4
2(1x500 FR, 1x100 BR Kick) on :30 restnegative swim second 250 each 500
4(1x250 FR, 1x100 BR Kick) on :30 resteach 250 as: 100 smooth, 100 strong, 50 fast
8x100 on :15 rest
1-3-5-7 dolphin kick w/board2-4-6-8 sculling, 1 breath per length
200 FR warm down
A beautiful sunny SWF morning. Did FR endurance maintainence, BR & Dolphin kicking, and sculling.
Swam w/ Dave, Dave, Bob and a couple others at HSA. Had a surreal swim experience today. We were about 3500 yards into the workout doing 11 100s on 1:20. I had just started descending my pace for the last 5. Suddenly, a ring goes off like from a phone in an old black and white movie. It literally sounds like it is coming from the center of my head. I look around for a phone and then realize I'm still in a swimming pool. The ring stops so I assume that I just heard something the wrong way or maybe the current song being played on the sound system has a phone ring it in. I got a grip back on my sanity and kept pushing forward. A few seconds later, it rings again... and again. It is clearly a telephone and it is coming from inside my head. Now I'm starting to think I'm still asleep and dreaming that I'm at swim practice. But for a dream, things seemed awfully real. And usually when I dream about swimming the people swimming with me typically aren't my teammates. So, then I theorize that maybe I'm swimming too hard and I'm having some sort of hallucination. Suddenly, the rings just quit. After the interval, Dave said he heard the same thing. He had stopped temporarily because he though something was going wrong. We look up to see the coach ending a conversation on her cell phone. Apparently, another coach had called her a few minutes prior to make sure she opened the pool up for the masters. Her ring tone was set to and old phone sound and somehow the acoustics of the Nat were projecting the sound straight into our heads. Bizarre but at least I know I'm not going crazy.
900 Warm up (6 x 100 Swim/50 kick)
12 x 100 Pull - 1:15 (Made 1:08-1:10, 1:05 on last 2)
11 x 100 IM - 1:30 (1:22-1:25)
11 x 100 Free - 1:20
* 1-6 Hold pace (1:15s)
* 7-11 Descend (1:13, 1:12, 1:10, 1:10, 1:10)
Couldn't seem to descend past 1:10s.
4 x 200 Kick w/ fins - 3:00
8 x 25 IM Order - :30
400 IM Easy cool down
500 mix up
2 x through
(RD 1 free, RD 2 breast)
2 x 100 @ 1:15, 1:40
4 x 25 sprint kick @ 1:15
75 swim @ 1:00, 1:20
2 x 25 drill @ 45
50 cruise @ 50, 1:00
2 x 25 sprint @ 45
25 EZ @ 45
2 x 25 @ 1:00 no breather
4 x 200 @ 3:30 cruise done as
-50 3 left arm, 3 right arm
-150 breathe on the "wrong" side
400 pull negative split
-first 200 1/5, second 200 1/3
4 x 50 @ 1:15 working on body position
-3 free strokes, 5 backstroke strokes
4 x 200 @ 2:00 backstroke negative split
Only five of us today! Five people with completely different skill levels. Plenty of rest so we could really go fast or work on some technique. One of the benefits of the small turnout is that we get lots of feedback and we can slow it down a little. Time for chores and then get our two girls ready for the Christmas parade. One dancing and one doing gymnastics in the parade. Thankfully I don't have make-up duty.
BTW, I thought I had pulled up the wrong website this morning. I like the new look but haven't had time to play with it much.
Tonight was a great night for a workout (meaning I felt great), and another plus was that there weren't a lot of folks at practice either, so we were really spread out compared to normal. Our 3 lanes had 3, 2, and 4 swimmers in them. I was in the lane with 2 swimmers, so I had it made!! No one over age 13 was there either, besides this 35guy having fun.
500 Free DPS
100 Fly Drill 1 right, 2 reg., 1 left
100 Back Drill 3-8-3
100 Breast Drill 1 pull, 2 kick (did w/ dolphin kick)
100 Free "Popov" drill
100 IM Sprint - again no breast kick for me
had enough time so I did another 200 Free waiting for the others
10 x 100 SDK w/ short fins @ 1:25 (went 1:20-1:23s)
Again, split for the taper kids going to Sr. State meet. For us non-taper folks:
6 x 300 Free @ 5:15 Desc. 1-3
target HR/10 sec. is #1 24, #2 27, #3 30 (which is 180 BPM)I managed to control myself and actually went easy on the first ones First Round of 3: 3:40/3:27/3:18Second Round of 3: 3:40/3:22/3:12200 EZ
Originally Posted by from FB:
I finished a set of descending 300s Free w/ a 3:12. Not bad for in practice, from a push, at the end of an 1800 yard set. For reference, my season best time in the 500 is a 5:18, so I'm doing good. Very confident this season on my distance freestyle...I just can't wait to prove it later!
500 Flutter Kick w/ board - not fast, but not "social kick" either. Tried to avoid cramping on my pushoffs...
16 x 50 IM Order @ 1:15 (4 each stroke)
1) Drill2) Build to fast3) Rev. Build from fast to relaxed/cruise4) FAST (went :29 Fly, :34 Back, N/A Breast, :26 Free)(800/5500)
300 Free Pull EZ
Great workout, and I can't wait till when I get a chance to show off my distance skillz...
Swam with Roger, Peter, the two DAves, Danny, and Ray. Today was a sprint day with a fair amount of kicking. Not a lot of yardage, but I certainly need to work my sprint stroke and kicking (which is almost non-existent).
6x200 on 2:20 150 Swim/50 Kick (was an easier interval than I anticipated)
6x50 Free on :50 (preparing for sprints)
4x50 Challenge - 10 seconds rest (2:50 total time minus 30 secs = 2:20)
24x50 Relay with teams of three - 8 50's each (came in around 11:52)
16x50 on 1:00 Kick/Swim
After the warmup set i felt pretty good today. I guess that's what happens on a short yardage day.
6x50 finger drag drill
5x100 kick on 1.50
10x50 free on 40
2x3x100 on 2.00 increasing speed by 25, 85%,90%,95%,100%. With 100yd between sets easy. I held 1.01 each hundred and felt quite easy.
2x75 with flippers on 4.00 all out. I went 36,36
2x25 with flippers on 1.00. I went 10,10
SCY@FGCU Aquatic Center
Air temp of 76, pool at 80, 100% water clarity.
Sunny with humidity at 58%
1x500 BR K50/S50 w/snorkel
6x200 K on :30 rest #1,3,5 FLY; #2,4,6 BK
4x300 Pull on 1:00 rest w/paddles, buoy, tube
Gentle desc 1-4 as 50%-75% with EVF focus
4(4x100 on 2:00, 300 EZ BK/FR by 50)
Round 4 (with fins)
300 EZ FR/BK Swim
College team was using the LCM pool, so started in the diving well, which only had backstroke flags up on one side. Was able to move over for set 2.Warm up - A long warmup with kicking as the main effort would be on set 2; 4(4x100) on 2:00.Set 1 - Moderate feel good pulling.Set 2 - Goal was nothing slower than 1:06. I knew I could do this today, even with lingering soreness from drylands this week. The first 100 of each round was smooth firm effort, and I worked each one more from that point. While the times were encouraging I felt my turns were rushed and shallow. I would almost rather swim a bit slower and have more quality turns. By round three I did not have much left, so put the fins on, kicked a 200, and then did the last round. It was more fun to work hard going under a minute, thats for sure.
AM and PM SCY
600 swim (200 FR/200 IM k/dr/200 FR)
3x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
12x50 @ :55 pull w/ buoy
6 25 FL/25 FR
6 FR w/ strapless paddles
5x300 @ 4:00
#1 - broken at the 75s :05
#2 - broken at the 100s :10
#3-5 D1-3 (3:27, 3:19, 3:13)
8x50 @ 1:00 25 kick/25 drill I.M. order in pairs
6x50 @ :50 D1-3, 4-6
6x75 @ 1:00 odd: build even: DPS
3x100 @ 1:15 #1, 3 at 500 pace, #2 DPS
6x50 @ 1:00 odd: 200 pace, even: DPS
200 FR - 1:55.94
SCY@FGCU Aquatic Center
Air temp of 74, pool at 80, 100% water clarity.
Sunny with humidity at 62%
1x1200 FR/BK by 200
4x400 on 1:00 rest 100FLY/100BK
8x100 on :30 rest 50BK/50BR
3x200 on :30 rest 25BR/25FR
10x100 SDK w/Fins on 1:40, desc 1-5,6-10
do as by 25;
10 kicks under8 kicks under6 kicks under10 kicks under
Broken 1000 Pull w/bouy, tube, paddles as;
4x150 on 2:15, 4x100 on 1:30
150s did 1:46, 1:45, 1:43, 1:42100s did 1:08, 1:07, 1:07, 1:06
400 EZ FR/BK Swim
A bit sort from dryland work, but the warmup was good.Set 1 - IM transistions, did a 25 of each 100 fly drillSet 2 - Slowly making some progress on underwater SDK working towards 12 Kicks under water with fins.Set 3 - Pulling with EVF emphasis
AM only Crossfit
I only had time for a Crossfit workout with my wife this morning due to coaches' meetings all morning and a high school swim meet in the afternoon/evening.
100 meter sprint
10 med ball slams w/ 20 lb ball
30 mountain climbers
RESULTS: 7 rounds + 10 more burpees
and then for time:
500 meter row
RESULTS: 5:01 (would have been faster but I was dog tired from the previous workout)
I suspect I am fast reaching a point of diminishing, perhaps vanishing, returns with this cross-platform monetization optimizing paradigm here.
However, I am confident today's entry shall turn things around entirely!
If you are swimming in a SCM this weekend, more reason than ever to click on the Big Snake Project for a turbocharging of energy levels!
Have an enjoyable weekend!
Off tomorrow to swim the 400 IM, the 200 IM, and possibly, if I am still able to move, the 800 freestyle in a SCM high school pool in Hudson, Ohio.
Embarrassing results to be posted here next week!
This morning I enjoyed a fun Riverbank workout with Rondi, Hannah, and John. It’s a quick turnaround from Thursday night diving, which ends at 10pm out in the far reaches of Queens, and the 6:30 am opening of Riverbank in West Harlem, but the chance to swim with friends this morning and breakfast after was worth the abbreviated sleep. Here’s what I did:
300 lcm warmup
5 x 200 swim > kick pacman: 200s, 50k/150s, 100k/100s, 150k/50s, 200k [These were more like 175s for me, as I took the opportunity to practice my mid-pool turning technique in order to keep up.]
IM reunion set
800, done as 4 x (150 fr / 50 st), with st = IM order
600, done as 4 x (100 fr / 50 st), with st = IM order
400, done as 4 x (50 fr / 50 st), with st = IM order
[Took 10-20 seconds rest between swims. I was finally feeling good in the water by the end of this set.]
Then came the belated birthday set: a 47m backwards (feet-first) IM. I led this set! It was fun watching everyone’s progress as they worked their way down the pool. By the time we finished there were swimmers in the adjacent lane trying to swim backwards, and the lifeguard was just shaking his head, as if we had contaged the entire pool.
300 warmdown + play
Diving last night was a blast. I learned two new skills. I fell off the 3m springboard backwards—on purpose! I’d been doing this forwards for several practices, and we learned the reverse version last night. Basically, you stand backwards on the very end of the board with your heels hanging off, then rise up on your tippy toes. Keeping your body rigid, you fall backwards. Once you reach horizontal, you put your hands above your head, and end up entering the water in a nice hollowed-out diving position (“hollowed-out” being to diving what streamlined is to swimming). It worked almost perfectly for me the first time. Our beginner group also graduated from doing simply tuck dives to pike dives off the 1m. And the timing on my hurdles (approaches) is definitely getting better. Onwards and upwards!
1 x 300 Choice
4 x 75/10 SR
• 25 fists / 25 rhythm / 25 ľ catchup drill
3 x 100/1:45, - Freestyle swim
• Descend Stroke Count (SC) of the 1st 50 1->4
• Descend time of 2nd 50 1->4
4 x 25/10 sr – easy
1 x 100/1:45
1 x 200/:3:15
1 x 300/4:45
1 x 400/6:15
1 x 300/4:45
1 x 200/3:15
1 x 100 - Fastest
- All Free
1 x 300 kick
1 x 100 All easy swim or drill
Total: 3000 yards
Not much to say. Fast kids gone to nationals, just me & the slightly bit slower kids this morning. Asst coach tried to kill us though,
800 P (locomotive)
8 x 100 IM on 1:30 (ha ha)
16 x 50 K on :55
8 x 4cycle speed play on :30
6 x 100 on 1:20 P
Not too sure this qualifies as a workout, but here goes:
Miguelito's mystery meet warm-up
- without a few block sprint 25's
(Solo/Rec/1400 yds/35 min)
Prepared for the meet - excited to race in a nice pool and see some folks I only run into a few times a year. So cool to be a part of the swimming community. I'm signed up for:
#06 Men 100 IM
#08 Men 200 Breast
#12 Men 200 Back
#18 Men 50 Fly
#20 Men 200 Free
#30 Men 400 Free
#34 Men 100 Free
#38 Men 50 Back
#44 Men 200 Fly
#48 Men 100 Back
Looks like I'll be done both days before 3pm, so that is very nice. Getting packed up today and ready to leave home tomorrow morning by 6:30 for the three hour drive to Boston. Weather is looking good for the weekend, so only one night in the big city.
For other folks swimming this weekend - go fast!