We're having a White Christmas here in Kenosha, WI. Flurries accompanied me in and out of the Y today; won't add much to the snow already on the ground, but it definitely feels a lot like Christmas.
Today I wrapped up my 14th straight day in the pool. I was really tired and probably should've just taken the day off , but tomorrow the pool's closed, so I wanted to squeeze in in few more yards before the stuffing begins. I only did 2000 today:
1000 free in 17:00
2 x 50 fr on 1:00 (:40-:41)
4 x 100 fr on 2:00 (1:27-1:28)
300 free cool-down
Yesterday, even though I had done a 6000-yard swim the day before, I managed to get in 4000:
20 x 50 alt. kick w/ fins/free w/o (20:00)
10 x 100 alt. pull w/ paddles/free (20:00)
20 x 50 alt. back/free (20:00)
8 x 100 br (16:00)
200 fr (4:00)
In my 14 consecutive days of swimming I logged 47,600 yards (I'm over 40 miles again already for the month). This will be my Wisconsin Water Warriors fitness challenge figure for 2012. I hoped to break last year's 48,000 (logged in the first two weeks of November), but I had too many days with only 2-2.5K swimming this year. And now that I'm hitting my stride again, there are too many forced days off. August through October this year were "off-season" or recovery months for me (27-31 miles/month swum instead of 45-55), so my build up only really started in November.
I re-registered for USMS for 2013 on 12/22 (as it turns out, the same day I re-registered last year too!). It's not too early to start planning 2013, I ran into Scotty today at the Y and we're both planning to do the first WI masters SCY meet in mid-January, so we'll send in registration in a few days. I'm considering even doing something other than freestyle *gasp*. Maybe a 100 breast or 50 back. Definitely, one of my goals for 2013 will be to compete in a couple of other events besides distance free. I'm going to see if I can bring my 100-200-yard times down a little this spring. And, of course, my big goals are to knock time off my 1500-1650 and take big chunks off of my 5-10K times.
I'm also going to learn Fly in 2013... there, I said it... so now I have to do it. Hope my fellow bloggers will hold me to that one. 2012 was all about building an aerobic base and endurance, and learning the flip-turn. 2013 will be about technique, gaining speed, learning (or improving) the other strokes. Who knows, maybe there's an IM in my future?
Today may have been my last swim of the year - depending on whether I can swim in Tyler (TX) or San Antonio. And it was a good workout. 5000 yards which is good distance and a sprinter's type workout. I swam hard and pretty fast.
Swam next to Ray and then there was Peter, Dave, Dave, Andrei, and Teresa, Dave B.'s daughter swam a little while.
4x125 on 1:45 (<1:40's)
4x125 on 2:00 (1:35's)
5x100 on 1:30 (1:14 - 1:16)
5x100 on 1:45 (1:13, :14, :14, :16, :13)
6x75 Free w/paddles on 1:00 (:53-:58)
6x75 Back w/paddles on 1:30
7x50 Free w/paddles on :45 (<:40)
7x50 Back w/paddles on 1:00 (:38 - :40)
4x25 Free on :20
4x25 Free on :30
4x25 Back on :40
4x25 Back on :50
200 Back w/paddles
Merry Christmas everyone - I hope you have a blessed Christmas and remember the real meaning behind Christmas.
Work had me up early this morning...got in a few hours, and fixed a trouble spot on the line that I'd been fighting for a while, so that is good. I got done in time to get over to the Y for the final swim available before closure for the Christmas holiday.
I'm only swimming to keep my body "swimming" since I have a meet coming up in 5 more days from now down in Oregon. Otherwise I'd just take off the vacation time like the rest of the club team. But then I'd be bored at home as well...
300 Kick w/ board
200 Free Pull
18 x 50 Flutter Kick w/ board
8 @ 1:006 @ :554 @ :500 @ :45 (was supposed to be 2, but I wasn't going to make them)100 EZ Free
Main Set: Idea from KNelson's workout a few days back:
400 Free Pull @ 4:50 (went 4:35)
300 Free Pull @ 3:40 (went 3:28)
300 Free Pull @ 3:30 (went 3:30)
I bagged it here, (3 x 200, and 4 x 100 left) since my muscles were hurting. I don't think I would've made the remaining tough intervals, and that's what I was going for.
10 x 25 Swim w/ fins @ :35
Odds Free/Evens Fly8 SDKs on each, which passed the midpoint line in the pool(250/3250)
Took my son to the pool today. Mostly splashed around a little but I managed to get a few laps in:
200 Warm up
200 various stuff (SDKs w/ and w/o fins. No intervals)
400 IM Moderate pace - Too tired to do anything hard.
200 IM Kick
200 Cool down
Swim/SCM w/Teen Fort:
8 x 25 scull various @ :15 RI
150 torque drill w/paddles
10 x 25 burst + cruise @ 1:00
-- 5 fast hands breast, 5 dolphin on belly
4 x 50 w/parachute @ 1:45
4 x 100 DPS free w/paddles @ 2:00
4 x 25 kick w/board & parachute @ 1:00
Hadn't really intended on swimming today, but Teen Fort wanted company at the gym pool. So I got in this mini speed/power workout while trying to preach the virtues of dolphin kicking with fins to Teen Fort. She doesn't seem to believe me! haha
Merry Christmas everyone!
SCM at club
Got there at 12:10, found out they close at 1:00 today ∴
200 free warmup
25m flutter kick on 0:45 till they kick me out
No board, just snorkel, bare feet, suit, and tight aching back (I am a whiner)
was 46 x 25 on 0:45 (0:24 - 0:27, 0:26 average)Original plan was to do corrective drills and fly today, but when I got out of bed my back was shot from yesterday's yardwork.
Included every muscle groupSupersetted everything to finish in 30 minutes
Updated December 24th, 2012 at 08:15 PM by __steve__
Swam easy at Mountain View. Had to borrow a kick board since I couldn't fit my swim equipment in the car with everything else.
500 kick alt 100 free/100 breast
3x200@3:30 free pull went 2:55, 2:51, 2:50
8x25 shooters was making it to mid pool without equipment
My free kick felt really strong and fast today, but my thighs look too fat I the mirror. Good New Years goal!
Total 2500 yards
1 X 200 3:30 3:30
4 X 100 2:00 1:45
Two rounds, round 1 intervals left, 2 right.
7 X 250 free 4:10
4-6: 150 cruise/100 fast
#7: best effort
8 X 50 kick 1:15
1 X 200 IM 4:00
1 X 100 IM 2:00
1 X 50 stroke 1:30
50's: round 1 fly, 2 back, 3 breast
WARM DOWN: 4 X 50 easy 1:00
AM only Crossfit
"The Nightmare before Christmas"
The following is done just like the "12 Days of Christmas" song, start at 1, then do 1 and 2, then 1 and 2 and 3, etc.
1 knees to bar
2 tire jumps
3 clean + squat (75 lbs)
4 clean + press (75 lbs)
6 goblet squats (45 lb kettle bell)
7 flutter kicks (on each leg)
8 kettle bell swings (45 lb bell)
9 hand stand push-ups
10 heel clicks (think Scarecrow from Wizard of Oz)
12 dumbbell clean + press (25 lb dumbbell 1 arm at a time)
Can't decide if I'm grumpier because I have to work today (why can't medical people take off ever?!) or if it's because the pool didn't even open until 7:30, which meant I had to get out at 8:30, and so got in a rather short distance. In other words, I was just starting to get warmed up when I had to get out!!
Here's what he had us do:
600 reverse IM
6 x 100 K on 2:00 (w/zoomers)
600 steady state w/fins and paddles (had to rest for 15sec after 300)
Total: 3200 LCM
**Totally hate steady state w/fins & paddles - it is so bloomin' exhausting!!
Merry Christmas Everyone!!
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 60, pool at 77, 100% water clarity.
Cloudy skies with humidity at 65%
200 yds FR
1x1000 FR, each 4th 25 Strong
4(125 Kick RI 125 Swim, desc by 25 each 125) FR
4(125 Kick RI 125 Swim, desc by 25 each 125) BR
4(125 Kick RI 125 Swim, desc by 25 each 125) FLY
4(125 Scull RI 125 FR Swim, desc by 25 each 125) w/Snorkel
3(4x25 Sprint on :40 sec rest) 1:00 rest at 4, 8
1 round each, Fly, BR, FR
200 FR warm down
The Fort Myers Aquatic Center (SCY) will be open 12/26-27, and on 12/28 to 1/4/13 FGCU is open at various hours for LCM. Seasons Greetings to all!
At the beginning of October I set myself a weight loss goal of 33 lbs which equated to a drop from 223lbs to 190lbs by Christmas. I have been using myfitnesspal app on my iPad and have been working out 3-5 times a week. I have dropped consistently and at the big weigh in today after practice weighed in at 189lbs. Onto the next phase of my journey which is weight maintenance and being competitive swimming again.
So today was a fun day. We did a derivative of the 12 days of christmas(no not the 9100 yd set from yester year but a shorter more fun set).
1 x 50 free
2 x 25 back
3 x 25 no breathers
4 x squats
5 x starts
6 x 12.5 all out
7 x 2 handed breast turns
8 x 25 breast
9 x flip turns
10 x 25 kick free
11 x sdk off the bottom of the pool
12 x 25 fly
This was done like the song, 1, 1 2, 1 2 3, ... 1 2 3 4 5 6 7 8 9 10 11 12
Everyone else stopped after an hour and 1.15 but I kept going and finished in about 1 1/2 hrs. Not a long yardage set but a lot of in and out of the pool and wasted time heading back to the center of the pool for the breast turns. Despite all this I really enjoyed the set. We swam length wise between the blocks and bulkhead today which meant getting in and out was a big effort. It's always fun to see the younger guys struggling.
Swam w/ Dave, Dave, Dave, Ray and Aundrey. Hurting bad today. Fly was completely unappealing. I tried some IM but mostly stuck w/ free.
300 Warm up
4 x 125 - 1:45 (did 1:25-1:30)
4 x 125 - 2:00 (did 1:24-1:28)
5 x 100 IM - 1:30 (did 1:20-1:25)
5 x 100 Free - 1:45 (1:08s, 1:04 on last one)
6 x 75 Pull - 1:00 (:47-:48)
6 x 75 Free - 1:30 (??)
7 x 50 - :45 (:35s)
7 x 50 - 1:00 (underwater sdk down, easy back)
4 x 25 Free - :20 (1st 25 no breath)
4 x 25 Fly - :30 (1st 25 no breath <- ouch!)
4 x 25 Bk - :40 (1st 25 no breath <- couldn't do this but I made the 3rd one on breath)
4 x 25 Br - :50 (1st 25 no breath)
300 Backstroke pull
200 Cool down
Main Set for today was taken from the insane workouts for the animal lane written by PWB. I took one of the "easy ones", though it wasn't truly that easy. I would've gone for more, but it was insane avoiding non-swimmers and noodlers in the lanes today.
I just got my side of the lane and tried to ignore the rotation of people trying to get in and out of lanes (including mine). No one tried to stop me luckily during my longer swims, but I would do a type of OW sighting to look to see who was coming into my lane, and what plans they had. For the most part, people avoided my half of the lane, though at one time there were two people sharing the other half of my lane. I would've gladly circle swam, but they wouldn't have enjoyed it much...even my kicking with a board was faster than whatever they were calling swimming.
100 Kick w/ board
400 Free Pull
100 Kick w/ board
Main Set: (Kicks @ 2:00/100, Pulls @ 1:15/100)
All Rounds straight through with no extra rest between
100 Kick (did SDK w/ short fins) @ 1:45
200 Free Pull @ 2:30 (was 2:15)
100 Free Fast @ 2:30 Goal is Best Avg. (went 1:00)
200 Kick (did SDK w/ short fins) @ 3:30
400 Free Pull @ 5:00 (was 4:45ish)
100 Free Fast @ 2:30 (went 1:02)
300 Kick w/ board @ 6:00 (was 5:35)
600 Free Pull @ 7:30 (did 7:00)
100 Free Fast @ 2:30 (went 1:04) I was hurting here
400 Kick w/ board @ 8:00 (did 7:30)
800 Free Pull @ 10:00 (did 9:35) fell off my prior pace, but still made it
100 Free Fast @ 2:30 (went 1:04) HURTING
100 EZ and out
4500 Yards in a short amount of time
Took my daughter to the pool today. She was going to help video some of my dives but her underwater camera and the stand wasn't cooperating. I'll have to try again later.
200 Warm up
2 x 25 underwater SDK w/o fins. Never been able to do this before but I can make it fairly easily now. My underwaters aren't great but they are improving a lot.
100 yds of various stuff. Mostly splashing around w/ my daughter, blowing bubble rings and diving in the deep end w/ her.
1000 Fly (15:23) Couldn't resist the challenge floating around on the forums.
12 x 50 - 1:15 2 easy/2 hard sdk w/ fins down, easy back
100 yds various stuff
200 cool down
Swim/SCY @ Mason:
Had my own lane today and was able to modify quite a bit.
1000, every 4th 50 kick
200 IM done 25 drill + 25 swim
-- I did 900 with 12 shooters
2 x (4 x 75 kick, no fins) @ 1:40
-- did all backstroke kick
1 = first 25 fast
2 = second 25 fast
3 = 3rd 25 fast (I did it all EZ)
4 = entire 75 fast
extra rest after round 1
4 x 200 free or back w/paddles and fins @ 2:30
-- I did odds strong 200 free and evens EZ 100 flutter kick w/board to recover
-- Teen Fort called me a slacker. She has yet to learn that so called "slacking" can make you faster.
4 x 150 IM, drop a stroke @ 3:00
-- No!!! I did 1 x 50 fly w/fins @ 100 pace + 1 x 50 EZ
-- went 25s
8 x 25
odds = AFAP off block
evens = EZ
-- I did free. Cheryl got me at 11.6 each time. I skipped the 3rd one.
Total: 3100 (with skipping a few things)
I really liked that practice. I got in some good speed work and was able to modify to my heart's content without disrupting a lanemate. I was particularly pleased with the 25 frees at the end. Even with the benefit of manual timing, those are fast 25s at the end of practice for me. My free feels very good lately, like I'm getting a good grip on the water.
Had a deep tissue massage after and I am now mush. Going to have a lazy afternoon and then out to dinner with friends.
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 54, pool at 77, 100% water clarity.
Partly cloudy skies with humidity at 56%
200 yds FR
1x1000 FR desc to 80% by 250 1-4
4(1x500 FR, 1x100 BR Kick) on :30 rest
negative swim second 250 each 500
4(1x250 FR, 1x100 BR Kick) on :30 rest
each 250 as: 100 smooth, 100 strong, 50 fast
8x100 on :15 rest
1-3-5-7 dolphin kick w/board
2-4-6-8 sculling, 1 breath per length
10x25 FLY Sprint on :40 sec rest
200 FR warm down
AM Crossfit and AM SCY
ladder set (start w/ 5 reps of each exercise, then 4, then 3, all the way to 1)
Turkish get-ups (w/ 30 lb sandbag)
Battle rope ( :30)
6x200 pull w/ buoy + paddles
1 @ 2:45 50 FR/50 BK
1 @ 2:30 FR D1-3
4x50 @ :50 V.S. kick FR w/ board
4x100 @ 1:30 50 BK/50 FR
4x50 @ 1:00 AE kick (sidekick)
4x100 @ 1:20 V.S. swim
4x25 @ :25 FAST FR kick w/ board
100 @ 2:00 FAST FR swim
Busy few days off for me, starting with the storms that moved through the area yesterday. It was super windy (lost some pieces of gutter and my compost bin blew across the yard) with power outages throughout the area. A huge tree fell over near the high school, cutting power to most of the downtown and crushing two cars, and a double rainbow also filled the sky:
The local paper has a story about it here. The Rec Center also lost power so no swimming for me, which was fine since I was helping my wife get prepared for our annual lasagne dinner with family around the Christmas holiday. Great night with good food and time spent with loved ones.
This morning, with snow lightly falling, the Rec was open again, but a sign greeted us at the door announcing the pool temperature at 75 degrees.
With the power outage, the pool dropped about 10 degrees since Thursday. I had organized a squad meet with the local age group team as well as masters from nearby Williamstown, Ma, and we didn't let the colder water deter us. Well, one of our swimmers bailed and spent the whole morning in the sauna, but I enjoyed the cool water for a change. We again used the swim to gather nonperishable donations for the local food shelf as an "entry fee," a great way to branch into the community.
I joined the team in the water for quite literal warmups:
500 choice (I did 600)
5 x 50 builds on 1:15
1 x 100 FR strong (overkick odd lengths)
Then the racing began! Fourteen wees ones (and their three coaches) lined up with five of us from Bennington and our four new friends from Williamstown through the schedule of events below. I ended up swimming the 100 back (1.00.7), back in the Medley Relay, 100 free (53.7), and two legs on the 200 Free Relay to log 1225 yards. We also introduced the age groupers to the "cap relay," where the object is to get one member of the team into a standard latex cap and swim them to the other end of the pool - it was a blast!
A fun day, followed by a nap for me. We collected 25 pounds of food which will be a great help for our community. The plan is to start up training for the spring with the New Year, and I am thinking that I will actually be ready to start swimming in earnest by then again.