Swam w/ Kent, Dave, Dave and Brian. Did a big fly workout today. It's been a while since we did this last. Gets easier every time but still hurts.
750 Warm up
2 Rounds of:
* 25 Fly - :30
* 25 Free - :30
* 50 Fly/50 Free - 1:30
* 400 IM - 6:00
* 50 Easy
* 200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
* 300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
* 175 Fly - 3:00
* 175 Free - 2:30
* 50 Easy
* 10 x 50 Free - :45
* 200 Easy fly
12 x 25 - :40
* 1-4 Underwater SDK w/ fins
* 5-6 Easy
* 7 Hard Underwater SDK w/ fins
* 8 Easy
* 9 Underwater SDK w/o fins
* 10 Easy
* 11-12 8 SDKs, easy backstroke
150 Cool down
Due to overnight snow in Dallas and cold over night temps practice was cancelled today. It's a shame because I was looking forward to a swim after a good Christmas yesterday. I don't believe the pool is open for public swimming later today either, but will try to get in for a stretch if it is.
My main focus for this year is long course nationals at Mission Viejo. Everything else in between is just fluff. My shoulders need a rest so I will be doing more kicking. Less yardage and alot of easy swimming for a while even with the meets I will be doing.
400 IM as fly drill/back pull/breast kick/free swim
300 free pull w/strapless paddles & bouy
200 kick free
8x25@:45 shooters to mid pool NO FINS!
500 free kick w/zoomers moderate pace every 3rd 25 fast
5x100@1:45 w/paddles as 50 free/50 back went 1:35, 1:35, 1:32, 1:31, 1:32
300 free EZ
total 3000 yards
A short note wishing all in the swimming intertubes a Happy Christmas!
Had a nice swim....
3 x 100 (50 sw/50K)
3 x 100
12 x 50
it was a good swim, pool wasn't too busy. Had only one lane mate and she was pretty fast but not obnoxious.
It was nice to get back into the water after taking a week off. At times I felt like i was swimming backwards.... Looking forward to getting some more yards in before the new years.
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
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!