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!
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
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
Today I enjoyed a very fun swim in the gulf. It was an overcast day, with a brisk wind out of the southeast, and air temps in the mid-50s. The gulf had been calm in the morning, but was developing some rolling wind-induced waves as I was getting prepared to swim in the early afternoon. I got ready up at the condo, then wore just my suit and parka down to the sand. Once there, I quickly put on my cap and goggles and headed into the surf.
One of the difficult things about swimming here on cold days is that you have to go past the first sandbar to swim at all. So you head into the cold water, brave it up to your thighs to chest, depending on where the tide is, then reemerge into the cold blustery air as you walk over the sandbar (usually less than knee deep) before getting to water that is reliably deep enough to swim in. To top it off, that first water you hit is usually quite cold—I’d estimate mid-50s or so today. Once past the sandbar, though, the water gets deep enough to plunge into and swim, and is also warmer as well (the shallower water is more affected by air temps). So the getting-in portion of my swims, which is drawn-out and tortured enough at Brighton, is probably even worse down here.
But once I was out past the sandbar and stroking along, the water was fairly comfortable—probably low- to mid-60s. I swam east towards the nearest beach flag, a little over a half-mile away. At first, swimming into the wind, I felt like I was being battered by chop, and resigned myself to a difficult trip out. But after about 100 yards I relaxed and began to enjoy the ocean tossing me around, and eventually felt like I was playing with the water rather than swimming against it.
Often I get skittish down here swimming by myself. Today I sometimes felt uneasy, but I did a good job of telling myself to just put my head down and swim, and of minding those instructions. The water was very clear, and I could see the white sandy bottom the whole way. It sloped off to the right, and I alternated between wanting to swim further out to see what was there (nothing but more furrowed sandy bottom, as it turned out), and longing to head closer to shore where I felt more secure. (Further out also meant warmer and less bumpy water, so there were multiple incentives to conquer my skittishness.) I think I zigzagged more than usual out to my turnaround point.
The way back was easy, with waves pushing me from behind, although I had to be careful they didn’t push me too far in. I could see people walking along the beach, and watched the familiar buildings pass by as I headed back to my starting place. I saw no signs of wildlife other than the funnel-shaped outcroppings that mark the entrances to tunnel shrimp burrows. At one point when I had gotten a little close to shore I spotted something odd ahead, and stopped and walked carefully around it. It was a stray buoy, about 20 yards from shore, anchored by something buried underneath the sand—I didn’t dig down to see what. The buoy was bearded with algae, and at first glance I was worried that it was a dead bird floating in the waves. I’m glad it wasn’t.
Soon I was back at my starting point. I floated a bit, and looked around, happy to be surrounded by the green-blue water that was reflecting the grayness of today’s sky. Then, feeling a bit chilled, I headed back up to the condo, where a pot of hot tea and a warm shower awaited.
A couple of hours after my swim I walked the same stretch of beach, and found a single man-of-war washed ashore. I hope he’s not the advance scout for an invasion! I only see them when there’s sustained wind from the south, which there was today. Other wildlife sightings today included a great blue heron that flew in and perched on the beach right in front of the condo this morning. I love watching those ungainly creatures take off and land, and then delicately work their way along the strand..
Tomorrow is supposed to be very windy and stormy—I’m not sure if I’ll get to swim at all. That’s probably just as well, as I have a lot of cooking and prep to do for Christmas dinner. My relatives’ increasing age and frailty means that we’re no longer able to celebrate the holiday at the beach, but I’m proud that they still let me cook for them, even though that means hauling a dinner’s worth of food up to Alabama Tuesday morning. Today I cooked the eggbread for the dressing, and tomorrow’s weather looks perfect for finishing up the rest of Christmas dinner prep. Cue the carols!
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.
I awoke with a marvelous idea for today’s solo workout--inspired by Ellen and James, I would try out That Guy’s IM Chasm of Doom. But after reviewing the set, and thinking that it really seemed like an awful lot of fly (duh!), I decided that I would tweak it to make it more Janet-suitable. The Total IM Eclipse was the result. The first half follows the Chasm, except for the friendlier intervals, but on the way back up the first obscured is the first to reappear, just like a lunar or solar eclipse.
Air temps were in the low-40s when I arrived at the pool midmorning, and the wind was blowing strong, which made judging backstroke turns interesting—I had to subtract 1 stroke from my usual count on one end, and add one on the other. But the sun was brilliant, and I gloried in getting to swim outdoors, with a cloudless blue sky as my roof. Here’s how my workout went:
1000 scy warmup (400s, 200k, 200p, 200 IM d/s)
Total Eclipse of the IM
50 FL / 50 BK / 50 BR / 25 FR
50 FL / 50 BK / 50 BR
50 FL / 50 BK / 25 BR
50 FL / 50 BK
50 FL / 25 BK
Masters minute (“the essence of the eclipse which was its perfect darkness”)
25 BR / 50 FR
50 BR / 50 FR
25 BK / 50 BR / 50 FR
50 BK / 50 BR / 50 FR
25 FL / 50 BK / 50 BK / 50 FR
200 IM for time [2:47]
Intervals: I went on 1 second /yard + :10 on the way down, and on 1 second/yard on the way back up.
50 FL kick
100 BK (50 K / 50 S)
150 BR (50 K / 50 S / 50 K)
200 FR (50 K / 50 S / 50 K / 50 S)
Kicks were moderate fast, swims easy
8 x 200:
Odds = FR pull with paddles
Evens = FR/BK halfsies
[Goal of this set was to work on breathing timing and earlier rotation, backstroke was easy reward for 300y of focusing.]
200 warmdown + play
That was it! By the time I got out around noon the morning’s strong winds had died down, but it was still in the 40s. I ended up staying in longer than I had planned because the pool was so pleasant, and everyone who got out earlier seemed so cold.
In the afternoon I played in the gulf. The water near shore was in the high-50s, but out just 50-75 yards or so it seemed a comfortable mid-60s. Since what wind there was was out of the north, the waves were tamped down, and the surface was almost glassy. I hope to swim in the gulf more over the next few days, since the pool will be closed until after Christmas.
A quick trip to the Y.
500 kick w/zoomers every 3rd lap fast
200 dolphin kick on back w/zoomers
6x100@1:30 free w/paddles & bout held 1:21
Total 2000 yards
Saturday: Recovery Swim
8 x 25 back shooters w/fins @ :40
8 x 25 belly shooters w/fins @ :40
8 x 25 right side shooters w/fins @ :40
5 x 50 caterpillar fly drill @ 1:10
5 x 100 DPS free w/agility paddles @ 1:45
5 x 100 DPS free w/agility paddles @ 1:45
RC exercises, 15 min
rear delt fly, 70 x 3 x 12
wrist curls, 45 x 2 x 12, 50 x 1 x 12
leg abductor, 110 x 4 x 8
good mornings, 80 x 3 x 8
cable twist w/yoga ball, 45 x 1 x 15 each side, 50 x 1 x 15 each side
explosive leg press, 190 x 3 x 20
standing broad jumps, 10
knee tuck jumps, 10
altitude drops, 10
captains chair leg raises, 3 x 20
stretching/foam roller, 20 min
Was too bushed after the Thursday night practice at Mason to do much on Friday. But got in a nice recovery swim. And I am going to attend yet another one tomorrow! Then I won't be able to make another one until the New Years practice. Not sure if I should go to that one or not. When I went a couple years ago, my shoulder was sore for 6 weeks. But it would be festive, and I could modify to add more kicking. Or skip bits.
Meanwhile, while everyone is doing 100 x 100 or 50 x 100 or some such similar short rest calorie burning sets, I plan on assigning lots of 25s to my HIT folk.
I am so ready for xmas. Gifts all purchased and wrapped, special xmas dinner food purchased and lots of goodies made.