Bike, 60 minutes
Took Friday off to run around like a crazy person and get rained/stormed on constantly. Saturday, the girls had a summer league meet in the am and Teen Fort had her grad party in the afternoon. I managed 60 minutes on the bike that night. Today, Lil Fort had a track meet, which took most of the day. I may hop on the bike again, but I'm kinda bushed. Plan to pop (not poop!) in the pool tomorrow. Only 20 days until we are moved into our house in Pittsburgh where our renovations are almost complete. Yikes! And track nationals are July 25-27 and summer league divisional champs are July 27. I will likely miss Teen Fort's last meet.
Right now, I am enjoying a rare quiet moment in the house when no one is home. Mr. Fort took Lil Fort + friends to a Darren Cris concert. Lucky me!
Well, I finished a 7000-yard weekend and a 47-mile month today with my 3000-yard recovery swim at the Y.
As luck would have it, today was the first time in ages I felt like I had a good chance of getting into the lake... beautiful Sunday morning, blue skies, temps in the 60s, calm waters... such a contrast to the "scattered" thunder showers that have kept me indoors since my return from TX--I can be staring at sunny skies all day through the classroom or office windows, but some sort of weird cosmic irony has dictated that every time I grab my swim bag and get ready for the lake... clouds crowd in, thunder booms. Not today; the morning was glorious... but as I drove up the parking area was packed... age-groupers had their zone championships in OW today at my favorite venue... no, I wouldn't be able to get into the lake until early afternoon, after the last heats were done. I packed it back up and headed for the Y... foiled again. I'm beginning to think the OW gremlins are conspiring against me this year.
Here were my weekend workouts, not the high mileage (either this weekend or this month) that I've been able to put in previous Junes, but probably more quality:
SAT, 4000 SCY/80 minutes:
WU: 400 EZ, 4 x 100 IM on 2:00, 4 x 50 on 1:00 (in 200 IMO)
5 x 200 on 3:30 (3:03-3:10)
5 x 100 on 1:45 (1:29-1:33)
5 x 50 on :50 (:42-:46)
250 recovery swim
CD: 4 x 50 on 1:00 (200 IMO), 4 x 100 IM on 2:00, 400 EZ
The main set was basically a mile of hard freestyle... with rests I finished the whole 1750 in 30:15, not that great, but my actual swim time was a lot faster--which is what I was going for. I was still feeling sore throughout this workout, from my hard stroke and drill work of earlier in the week.
SUN, 3000 SCY/60 mins:
WU: 400 EZ, 4 x 100 on 1:45 (1:32ish and feeling very sluggish!), 4 x 50 on 1:00 (focused on form, but was slow... :42-:43s), 2:00 break
MS: 5 x 200 IM on 4:00 (3:29-3:34)
CD: 4 x 50 fr on 1:00 (:40-:42), 4 x 100 IM on 2:00 (1:44-1:46), 400 EZ swim.
The main set felt difficult, but I wasn't pushing to the limit... just really feeling the blahs right now. I did pay close attention to the splits (I was starting right in front of the pace clock so I got a great view at every 50 turn, fly was consistently in the :48-:49 range; back was a little more erratic (depending on the efficacy of the turn), in :49-:53, but was mostly around :50; the breast leg was stuck between 1:00 and 1:03 (yuck!), and so my free was usually a relaxed :45-:50.
Looking back over the month I can be pleased at least that I had 27 swims and only missed 4 days (one of my 26 swim days I managed a double), in spite of all the travel... though I don't have the mileage I might normally have with that many days of swimming. Reduced yardage was more quality though. I did a lot of IMs in the 200-yard range, for example. And I'm ending the month ahead of my GTD goal pace (barely!)... #13 in age-group the last I checked. My FLOG is also telling me that my weight and RHR have been relatively stable despite my diet being less than normal; I think I'm sleeping a little better... summer school seems a little less hectic this year.
Internet issues at my house delayed me posting this workout. Saturday mornings workout was one of the best practices I have had since I got back in the pool. The warmup was a little different than usual and my heart rate was up after about 4 of the opening 100s. I felt strong throughout the workout.
8x100 on 1.20 swum as 75 free, 25 back
12x50 swum with snorkel, 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 50
8x100 on 2mins best average instructed to hold under 1min
5x100 kick with fins on 1.30
8x50 shark fin free drill on 1min
Total 3400 yards
The warmup set of 100s I held about 1.10s. I felt strong on the kick set holding 40s. The main set of fast 100s was great. Initially I was instructed to do 6 x100 but coach changed this after 5(this felt like a kick in the you know what's) to 8. I held 56s until I was told about the extra 2x100s. I went 57 on number 6 and then went back to 56s on the last two. Needless to say 7 out of 8 100s holding 56s was very pleasing to say the least. My kick in particular feels strong at the moment and I seem to finally be able to not just kick in a kick set but i am now able to bring the kick into my free swimming and feel somewhat comfortable with a 6 beat kick.
SCM - outside, late afternoon, with a bout of refreshing rain
36 x 15m on 1:00 streamline pushoff with breakout and 2-3 sprint strokes, easy back to wall (WF)
easy at first until warmed up
5 x 25m on 1:00 free 4 strokes fast then easy (WF)
5 x 25m on 1:00 free 4 strokes fast then easy
23 starts from block on about 1:20, with breakout and 1 - 2 strokes. Then easy back to wall
The only functioning block at this pool is in lane 3. Lanes 1 and 2 have lane lines for "lap" swimming. There is also a rope separating the deep end about 9 meters out from block. I had to shoot under the line, and breakout on the other side. To hold repeated stamina for solid breakouts the UW efforts had to be conservative. Also had to constantly make sure my path clear before launches.
225 drill (WFS)
5 x 25 FK on 1:00
Wow, what a difference it makes when you don't have to work 11+ hours prior to a swim workout! Yeah, I was still tired from the overall week, but having a day off from being on my feet has been great! I can only hope the work hotline says we're off tomorrow, but probably not.
1000 Swim - did all Free
2 Rounds of
4 x 50 SDK w/ long fins @ :504 x 50 SDK w/ long fins @ :454 x 50 SDK w/ long fins @ :40
I made the first 4, and then after that just started taking 5 seconds or so rest
** James did 22 of the 24 x 50s because he was lapped in the set...those intervals were insane!!
5 x 200 Free Pull @ 3:30 breathe every 5 (...or 3...or when needed)
2 x 400 @ LIFO + :30
1st one IM (50 EZ speed/50 Fast) went 5:55
2nd one Free (50 EZ speed/50 Fast) went 5:10
8 x 100 @ 2:00 2 of each stroke All Fast
Flys I did 1:18 and 1:22
Frees came down to 1:15s
8 x 50 w/ long fins @ 1:30 ALL OUT - 2 of each stroke - breast w/ flutter kick
Some of the kids must've heard about a rumor that I'm going to leave them team next month, 'cause a few of them were asking me about it. Word spreads fast around here I guess. They want me to stay, but I have my reasons. It's been good training with them, and seeing their development. Many are now starting to approach my training speeds, and a couple have now passed me up. Ahhhh...youth. I told them I'm not quitting swimming, I'm just leaving from the team environment to be a little more relaxed in what I do. I had a huge void in my life for about 8 years, and swimming filled that with happiness. I can't let that go again, but I can pick and choose when I want to step it up again.
So I haven't had much time the last couple of days, which is OK because I'm still pretty sore from the 4K on Wednesday... I guess all the drills and stroke work, which I really hadn't done as much of in the last couple of weeks, was a real shock to my system. Thursday night I got in around 8 PM and was surprised at how stiff, sore I was. I did 2600 SCY:
200 EZ fr
200 pull w/ buoy
200 kick w/ board and zoomers
4 x 50 fr on :50
200 EZ bk
200 bk pull w/ buoy
200 bk kick w zoomers (in streamline)
4 x 50 bk on :60
200 EZ br
200 br kick w/ board
200 1-arm fly
8 x 25 SDKs on :40
200 EZ fr
Friday AM I woke up even more sore, mostly in the shoulders, so I decided on a real quick workout... just freestyle (I noticed the fly and breast work over the last few days was increasingly difficult, so those muscles need some recovery). I did 2200 SCY:
4 x 50 on 1:00 swim golf (was at 12-14 strokes/length; :46-:47 per 50)
400 EZ swim
4 x 100 on 2:00
4 x 100 on 1:50
4 x 100 on 1:45
2 x 100 on 1:40
4 x 50 on 1:00 swim golf
The 100s were all between 1:29 and 1:33, mostly in the 1:31-32 range. I felt really tight the whole time, even with the swim golf, which usually helps me to lengthen my stroke and relax... It's been a while since I've done any swimming golf, but usually I start off around 14 strokes/length and end up around 9-11 strokes/length after loosening up. Yesterday that never happened; I stayed at 12-14 SPL (25-27 per 50).
With the 4th coming I have to get my workouts in.
500 free kick w/zoomers
15x100 free w/paddles & bouy
#1-5@1:35 went 1:28,1:28,1:26,1:25,1:25
#6-9@1:30 went 1:23,1:22,1:21,1:20
#10-12@1:25 went 1:20,1:20,1:18
#13-15@1:20 held 1:18
500 free EZ w/snorkel
500 kick alt by 100 breast/free
200 torque drill
500 free kick w/zoomers high, medium, low
500 free EZ
Total 5000 yards
AM LCM and PM SCY + Crossfit
800 (300 swim/100 kick)
600 (200 pull w/ buoy + paddles + snorkel/100 kick)
400 (100 swim/100 kick)
200 I.M. kick/drill
4x75 @ 1:30 k/dr/bld
8x50 @ :45 AE
25x100 @ 2:00
3 FAST (AVG: 1:08.8)
4x400 @ :10 rest w/ snorkel
# 1 - buoy only
# 2 - strapless paddles only
# 3/4 - opposite fin/opposite paddle switching every 200
10 wall balls
15 grasshoppers (basically a ridiculously crazy modified version of mountain climbers)
300 pull w/ buoy + paddles + snorkel
8x25 @ :40 V.S.
4x75 @ 1:20 BEST AVG (43.0)
3x100 @ 1:05 AE
4x50 @ :50 200 PACE (28.0)
My daughter had an inter squad meet last night and I had to rush home to make the meet. After the meet I went to bed fully clothed while watching tv and ended up sleeping without setting my alarm. As a result I overslept this morning and despite my best effort I was late to the pool. Despite a slightly shorter warmup I had a good practice and really enjoyed some fast 100s with fins at the end of practice.
400 free with snorkel
4x50 catchup drill on 45
6x100 free descend 1-3 and 4-6 with 10 seconds rest
4x200 kick with fins on 2.30
5x(2x50 on 30, 50 easy on 1min)
200 easy breathing every 5
2x100 with fins AFAP from blocks
Total 3550 yards
I had a hard time getting going on the 6x100s, but went, 1.09, 1.07,1.05,1.09,1.06,1.03. The 200s kick I held 2.10s which I was very pleased with. The set of pace 50s was tough, but I hit my rhythm and held 28s throughout. The 2x100s with fins were really good fun and I went 47 on the first. On the second two of my team mates decided to do a relay to pace me and I went 45(and beat the relay; not that I am competitive!). I would have liked to have spent more time in the pool this morning but had a conference call with our partner in Korea and had to rush home to change. Rush and lack of sleep seem to be the two themes for the week.
Today I was much more strategic with my set choices!
Last night I went to the dryland workout.
Today I swam SCM, Baylor Fitness Center
about 600 mixed
KICK w/fins 5 rounds:
50 moderate 1:00
2 x 25 blast on :35
alternated free/back kick, held 15-16's
50/100/150/200/200/150/100/50 on :45 base pull
===>no, of course not!
not on interval, but within the time for this set:
4 x 50 with fins
#1-3 5 seconds at the 25 - 30,28,28
#4 straight 50 - 29
Swim 5 rounds:
2 x 50 on :45, 100 on 1:30
===>no. did exactly 1/2 of the set on same interval so...
2 x 25 from dives, 50 recovery
fly/free/back/free/breast - swam around lanemates, so no times on the 25's.
Excellento! So I basically did:
10 x 25 fast kick with fins
4 x 50 fast 50 frees broken/straight
10 x 25 fast 25's from dives stroke/free
I made great effort to give everything extra punch today!
That's it! Tomorrow massage and maybe a bonus swim. I go on vacation all of next week, so who knows what I will do?
450 (every 4th length non-free)
16 x 50 kick on 50
(4 x 75 on 1:15 #1 25 stroke/50 free, #2 50 stroke/25 free, #3 75 stroke, #4 75 free odd rounds breast and even rounds back
then 100 IM on 1:30
then 100 free on 1:30)
Thanks for the birthday greetings.
I was happy with this swim. Again, I was pleased to make all the kick set. I was a little tired on the main set since I had just really worked my legs.
I have been trying to decide what to do about my FLOG and the goal as I like the idea of having a goal but a distance goal is not reasonable for me at this time. Three years ago, I set a goal of 480 miles (in my mind the goal was 40 miles a month as I wanted to become more consistent in my training) and I did at least 40 miles every month except 1. The last two years, I have had a goal of 1,000,000 yards. This was my same goal for this year. I was right on pace (I could skip 1-2 days before the yellow exclamation point came up) when I got sick. This morning I was about 50 miles behind so I removed the goal but have been thinking a little about what I should aim for. I think that a reasonable thing to shoot for would be 3 swims a week.
Today, I start my fourth cycle. I am actually typing this in the infusion center so it will be a few days before I can swim again-- Hopefully, I 'll be back at it next Tuesday or Wednesday.
FAST FRIDAY June 28th 2013 LCM
I've been fighting a cold for the last few days
I swam Tue, Wed, & Thu but modified the workouts, I felt pretty wiped out Wed & Thu afternoons and mostly slept after I got home
Whintey Coached LCM
6:00 - 7:30
Swam with Jim Christie, & ??
beside Chris, Eric, Todd, Ned, Alley, . . .
20 x 50 on 1:00
3 rounds of
4 x 100 on 2:00 desc
1:00 extra rest
100 fast from a dive (in 2 heasts)
400 on 10:00
R1 went 1:02 on my fast fr
R2 went 1:00
R3 did 50's instead of 100's went 32, 31, 30, & 29 from a push
went 25 50 from a dive
did 400 easy after each round
just found out about a meet on
Sat July 6th in
leaning towards dropping this from my summer schedule
Fri Jul 19 - Sun 21, 2013 LCM
2013 USMS South Central Zone LCM Championships
Jenks, OK 74037
seriously considering Nationals
2013 Marriott Summer National Championship
Mission Viejo, Calif.
Wed Aug 7 - Sun 11, 2013
Swam w/ Dave and Dave. My kids had a meet in Boaz, AL last night that ended at 9:30. It is about a 75 minute drive from my house so, we got back in at 11:00. I was kind of dragging at practice. It was worth it though. My daughter finally got "called up" from the development team and dropped 3 seconds off her 50 free time in a fairly slow pool. My oldest son dropped 2 seconds off his 50 free time and then shocked everyone by dropping another second off his 200 free relay split. That one second drop turned out to be significant since they won by .6 seconds. He's got some great teammates. Starting swimming competitively at age 15 when everyone has been swimming for a long time has to be intimidating. Instead of negative talk about how much faster they could be if someone else had showed up, they all told my son he could go fast enough for the team to win the race. It was fun to watch and worth being a little drowsy this morning.
600 Warm up
4 x 100 IM - 1:40 (1:23's)
400 Free - 6:00 (4:50)
2 x 200 IM - 3:10 (2:50's)
400 Free - 5:45 (4:50)
400 Free - 5:30 (5:05 - went a little slowed because of the upcoming 400 IM)
400 IM - 6:30 (5:40)
400 Free - 5:15 (4:52)
4 x 100 IM - 1:40 (1:28-1:30 ... getting tired)
2 x 200 IM - 3:10 (2:50's)
400 IM Timed (5:25 -> about what I usually do... was pretty tired for this)
100 Cool down
Swim/LCM @ Mason:
2 x 300 (100 S/K/S)
100 IM drill
1 x 300 (S/K/S)
8 x vertical kick
:20 hands at shoulders, :10 fast in streamline, squat jump off bottom
6 x 200 w/fins @ 4:00
1-3 = 50 fly/back/breast + 100 free + 50 stroke choice
4-6 = 50 stroke choice + 100 free + 50 dolphin kick on back
-- I did these all!
-- instead of 100 free, I did 50 free + 50 back kick
-- Cruised most of it except for 3-4 of the initial 50s were at 100 pace
1 x 200 IM for time off blocks
-- 50 back for time from the blocks, 31
- 31 after a long aerobic set?! Did I not just swim a 32.4 at my meet? Heehee, I took 30 dolphin kicks instead of 15. Though this time certainly suggests that the summer cold cost me in Richmond.
9 x 50 w/fin & paddles @ :50
-- went 35-36s
-- I think I forgot something ... brain clutter
It was a very rare evening where Fort Son was able to pick Lil Fort up at track practice and deposit her at Thursday night swim team dinner. So I hopped in the car to go to my team practice with Teen Fort. I certainly hadn't planned on swimming on my own this week, but swimming with my team sounded fun. I figured I'd be pretty tired today after a real LCM aerobic practice, and I am. But no rest for the weary, I have mega prep for Teen Fort's grad party tomorrow!
SCY@Fort Myers Aquatic Center
Air temp of 81, pool at 79
Partly cloudy skies with humidity at 76%
1000 FR as 5(50RA-50LA-100CU)
10x25 SDK BC-0 with Shooter Monofin
2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
*2:24, 2:20, 2:19, 2:18, 2:17
*2:23, 2:21, 2:18, 2:17, 2:16
1200 kick w/ fins as
3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn)
3x400 on 2:00 rest: 1-FLY, 2-BK, 3-BR
Do each as 3(50DR/50Swim)
3(3x50 FR on 2:00, 2:00 rest)
There are generally four to five lap swim lanes available at the FMAC during the school summer break, which are surrounded by a churning frenzy of pool activity from bus loads of young exuberant campers. The months of June and July are the most hectic to swim at either FMAC or FGCU because of limited lap swimming pool access, and almost daily afternoon thunderstorms. My daughter attends morning writing and music workshops near FMAC so I swam there at those times. The recent two summers I was out of the water all of July and part of August, so I hope to minimize that this time.
This is by far the best effort I have made in a practice in a while. Felt strong and pushed thru.
500 free kick w/zoomers
2 times thru
2x200@3:30 free w/paddles & bouy strong went R1- 3:11, 3:09, R2- 3:09, 3:09
4x100@1:45 free w/paddles & bouy fast went R1-1:35, 1:32, 1:32, 1:32, R2- 1:30, 1:29, 1:29, 1:29
500 free kick w/zoomers
400 free EZ w/snorkle maintain 6 beat kick
Total 3500 meters
900 (50 Free/50 V-sit scull/50 Front scull) <-- this took foooooorrrrrrreeevvvveeerrrr
10 x 100 Free Pull @ 1:45 (I worked on breathing both sides and EZish) went 1:25s
6 x 200 Kick w/ long fins (50 Core Dolphin Kick/50 SDK on back)
8 x 150 @ 2:30
Odds IM no free (went 2:20/2:20/2:24/2:27)
Evens Free no IM (went 2:00ish)
8 x 50 Flutter Kick w/ board @ 1:15 - made them
100 EZ and out
5200 LC Meters
I told my coach tonight after practice about my "master plan" of stopping swimming with the team at the end of July. He asked "well, when will you return?" It was a serious question. I told him it would be the end of my age group career. He understood the reasons why. He said maybe I'll be back on the team once again soon, as a swim dad. We'll have to see on that one...
All SCM, Baylor as usual
Between last blog and now, I did 2 x 50 frees and went 29 on both, perhaps 28 high on one of them. Coach watched my last one and totally started me late, so a big discussion between coach and lanemates on how much time to "give back' to me. Regardless, it is disappointing to not actually see the 29. It totally sucks to have a coach say takeyourmarkgo! That is not one word, thank you very much.
1. I looked strong! This is not typical.
2. I had my head buried! Yes, I think I was even tucking my chin! That needs immediate correction.
3. My shoulders and head were plowing through the water. Yes, I felt at one point, I am so low in the water and my shoulders are plankton feeding....
Part of it is how tired I am, but also I feel so heavy in the water. And really tight all over. Bloated, too. Like an accordian past it's recommended PSI level.
Today we did 25's. W did
2 sets, 1 pull :45 and 1 swim :40
12 x 25's
3 5 7 9 10 11 12 fast
I held 16's on the pull and 15-16 on the swims
I did like the last 4; they were quite challenging.
I have a long way to go on these. I felt like I was "barely hanging on" instead of embracing the last 4. As much as it was hurting me, I knew it was still my competitive advantage and hurting everyone else more.
I think i'm doing too much filler bits. One of the sets was 6 x 100's and then 300 this or that, and really, I should have been doing starts or turns only. I was so confused on the interval and completely swimming into oblivion. I'll have to really watch out for anything that even whiffs of possible filler bit material. I should doubt even 50 sets unless they are on 2 min or more. Yes, that's it! I should doubt everything to give me the confidence to do nothing so I can swim faster. I feel too broken down now, and just limping my way along with no improvement.
Lightning cut practice this morning so I'll take this chance to catch up on yesterday.
600 Warm up
3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
8 x 50 Breast - 1:00, descend (down to :38)
3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
8 x 50 Back - 1:00, descend (down to :40)
3 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
8 x 50 Free - 1:00, descend (down to :30)
2 x (2 x 50 Pull - :50, 2 x 50 Kick - 1:10)
--> Had to end early... no fly
Water - 87°F
Air - 91°F
500 warmup WFSP
15 x 50 on 2:00
most were 35's, a couple were slightly slower, the 1st was 43, and the second was 32
10 block starts