LCM@FGCU Aquatic Center
Air temp 74 Water temp 78
Sunny, humidity at 66%
200 FR DR w/snorkel
200 as 4(25 FR FAST/25 EZ BK)
200 Fly DR w/snorkel
2x100 Fly on 1:00 rest, 100 as 2(25DK/bk, 25Swim)
4x50 Fly on 1:15, 50 as 25 FAST/25 EZ BK
3(6x50 FR on 1:20) #1-2, 4-5 CU-Strong, #3-6 Fast
6x50 on 10 bobs rest, 50 as (25 Block Dive FAST, 25 EZ) 2FR/2Fly/2FR
4x300 FR on 1:00 rest, 300 as 2(50 Steady/50 Strong/50 Fast) w/agility paddles-tube-buoy-snorkel
2(3x200 FR on 3:30) 200 as 4x50 desc 1-4
20x50 FR on 1:00 Odd/Kick (25RS-25LS), Even/FR-CU, w/fins-snorkel
*36/Kick, *31-30 FR-CU
300 BK/FR by 50
4x50 FR SPL-22/24 w/10 bobs between
The obvious insight from the session today is that I need to improve my Fly block start and underwater transition. From the wall I can go 10 fast SDK into the stroke smoothly with a strong driving kick and pulling with fast hand acceleration for the 25M, getting times of 13.4-13.6 from coach Chuck. The dive Fly 25s were not so great at 13.8-14.0 as I struggled with the SDK portion, and since I also hope to eventually try doing FR starts with some SDK, I will be seriously working on it.
I'm waiting for the split-pea and barley soup to cool a bit, so I've got some time to blog after spending a good hour and a half in meal prep (more on that presently). Today I did a distance workout that totally kicked my butt, BUT made me feel pretty good about my progress. Here's what I did:
4000 SCY in 75 minutes
400 EZ swim (200 fr, 100 bk, 100 br)
4 x 100 IM on 2:15 (1:39, 1:35, 1:37, 1:38)
4 x 50 fr on 1:00 (:40, :39, :38, :39)
5 x 500 on 8/9:00 (7:35, 7:36, 7:46, 7:50, 7:56)
--Went on 8:00 for the first 3 and then 9:00 for the last two; I felt like I was swimming through quickly hardening concrete in the last couple of 500s
10 x 50 on :55
--these were all around :45-:47... wasn't pushing it, just trying to bring the heart rate down a bit
PROGRESS: There was a time, a few years back, when I was straining to do 500 yards in 10:00. In January I probably could have counted on one hand the number of times I'd swum a 500 in under 8:00. In fact, my time in the only 500 I've done in a meet setting was 7:38, last January. My split at the 1650 in March was faster than that. I feel pretty good about this set, the first of its kind I've done... something to extend the speed work and pace work I've been doing at shorter distances and help bridge the confidence gap for holding faster paces for longer distances.
TIME IN THE KITCHEN: One of the things about a plant-based, whole foods diet is the amount of time it takes to prepare food... washing and chopping veggies, taking time to cook my own meal even when the rest of the family is just pulling pork out of the crock pot and depositing it on buns. I could save a lot of time with microwave dinners or canned one-dish wonders, but it's definitely worth it to prepare everything myself. I mentioned in a previous blog that I've been cooking in big batches on Sunday nights the last couple of weeks... so I have a nice assortment of combined grains, legumes, kale, nuts and dried fruits to mix and match during the week. A dinner salad on other nights (mixed greens, chopped tomatoes and beans is a good combo) or throwing together some vegan tacos generally doesn't take that much time, though it does involve more chopping. I'm also trying out new recipes for hot meals... Here are some tofu migas I made (had enough left over to reheat for lunch the next day... and tofu migas keep a lot better than their egg counterparts):
Served with a side of vegetarian refried beans (from the can) and my own guacamole (mash half an avocado and add in some finely diced onions, tomato and cilantro) on a bed of mixed greens. I adapted the "Migas Especiales" recipe from Rip Essylstyn's Engine 2 Diet website.
But what about soups and stews?
I've got this one figured out too... it does take some time, but I'm organizing my time differently to adjust. Today, for example, I made that split-pea and barley soup (from Nava Atlas' "The 5-Ingredient Vegetarian Gourmet"... the book has lots of recipes that are "uncomplicated"; thank goodness!). Putting the ingredients together was a piece of cake (ooo, bad analogy!), it took 5 minutes to get everything in the pot and headed toward a boil... but the recipe calls for the soup to simmer on low for an hour, then add two more cups of water and simmer for another 30 minutes... yikes, that's a long wait. But, hey, I'm not just going to sit there and watch the pot boil. I prepared and ate a dinner salad while I waited. Here's a picture:
We picked up three different varieties of lettuce at the farmer's market and have been using that for salads all week... I also chopped in some spinach, some cilantro, a tomato and an avocado. Sprinkled in chopped walnuts and sliced almonds, then drizzled on some balsamic vinaigrette. After I took the picture I even remembered to sprinkle on some ground flax seed. Yummy. I had plenty of time to prepare it and eat it (actually went back for a second plate!) while the split-pea/barley soup was working on the stove top.
The dinner salad is an awesome thing. As I mentioned you can give it a little more "meat" by putting on some beans or hominy... Didn't do that tonight since I'm going to have plenty of legumes in the soup. Speaking of the soup... it smells really good. I'm going in!
PM only SCY
300 pull w/ buoy + paddles + snorkel
100 I.M. drill
6x under H2O returns w/ fins
8x50 @ 1:00
8x25 @ :40 V.S.
300 @ 3:20 (3:07/3:03)
200 @ 2:15 (2:04/2:02)
150 @ 1:40 (1:30/1:29)
Had Crossfit before practice, but it was 45 minutes of stretching only. I guess it made a huge difference, because the main set I felt so smooth in the water. As written, everything was just aerobic, making the interval (1:07 base), but I felt so good on round one that I just tried to work the second round harder. My stroke felt pretty effortless, although towards the end of round two my arms got sore, but cardio-wise, my HR never got above a low RED (26/ :10). A short but sweet set for sure!
AM only LCM
300 swim w/ fins + snorkel
6x50 @ 1:00 kick/drill
3x100 @ 1:20 AE
8x25 @ :40 V.S.
Had a busy day lined up so I didn't have time for much of a practice today.
I had every intention of swimming last night but was feeling pretty crappy when i got home and decided to give it a miss and go to bed early. I definately have an ear infection in my left ear and I am pretty sure based on the burning feeling from the top of my nose to the top of my head I have a sinus infection. Anyhow I still woke up and headed to the pool this morning but felt worse as the workout went on. I primarily felt achy and tired. The pool was setup for long course meters.
400 free with snorkel
6x50 catchup on 50
4x(2x50 free drill on 50, 200 IM on 2.45)
4x(100 free on 1.10, 2x50 kick on 55)
assigned 20x50 on 35 or until I failed. I never really got going here and after 2 stopped.
800 free easy with snorkel
Despite making the IMs and the fast 100s and kick sets I progressively felt worse and worse. I ended with an easy 800 and even this felt rough. I plan on heading to the doctor but struggled getting an appointment. Depending on how I feel in the morning I may go to a walk in clinic just to get some relief.
15 x 25 on 1:00 swim golf WS
30's - 31's (PAR 31)
My version of ust flutter kick - kick fas as hell for 1/3 length (6 seconds) then little baby kicks to wall
1 part AFAP - 6 parts easy (1:6 work-rest)
Plyos and weights
Bought some creatine and A-HD to prepare for meet 3 weeks from now. My goal for the meet is to avoid doing anything stupid
Plan to get 8+ hours of sleep tonight and take tomorrow off from exercising, but might do a little yoging.
Fast twitch stuff
Updated August 1st, 2013 at 04:13 PM by __steve__
Swam w/ Dave C. Dave usually swims next to us with a different group. Thunderstorms kept most swimmers away this morning, so he joined my workout. Its nice to have someone swimming w/ you. Solo stinks.
600 warm up
6 x 50 - :45
9 x 100 - 1:15 (made 1:13s, 1:11 on the last one)
3 Rounds of: (Fly, bk, br by round)
* 100 Pull - 1:30
* 25 stroke/75 free - 1:35
* 50 stroke/50 free - 1:40
* 75 stroke/25 free - 1:45
* 100 stroke - 2:00
I tried to keep my speed up since the intervals were generous. Went 1:20 for 100 fly, 1:25 for 100 bk and 1:20 for 100 br.
10 Rounds of:
* 100 Free - 1:15
* 50 Kick - 1:15
Made 1:05 on the last 2. Had to pretend Dave B was racing me to keep motivated. Somehow he beat me anyway.
200 Cool down
4 X 50 1:00
5 X 100 1:50
1 X 200 kick 5:00
12 X 50 1:20
#3-6-9-12 are fast. Choice.
4 X 200 3:15
8 X 100 1:35
Descend 200's 1-4, 100's 1-4/5-8
swim or pull.
WARM DOWN: 4 X 50 easy
Wed Jul 29 2013 SCY
Nats are 8 days away, I leave next Wed
Swam yesterday and lifted
Chris Coached SCY
6:00 - 7:30 dove in around 6:20
swam with Jim & Tyler
beside Bess, Tyler Todd Chris, Gull, & Taylor
swam 10 or 15 min easy, fr, bk & a little BR
8 x 50 on 1:00
(jim did a broken 200 IM)
I got out and played 6 square with the kids then got back in in the last 4 minutes
4 x 25 (15 fast 10 easy )
2013 Marriott Summer National Championship
Mission Viejo, Calif.
Wed Aug 7 - Sun 11, 2013
Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
Fri #17 - 50 Butterfly 27.34
Sat #23 - 400 Individual Medley 5:07.51
Sun #39 - 50 Backstroke 29.54
I do have to remind myself that I swim on an empty stomach so there is usually no fuel in the tank when I train. Meets are a different story, love to have a belgian waffle the day of a meet.
500 free kick w/zoomers
100 free in 1:43
200 free in 3:27
300 free in 5:12
400 free in 6:55
10x50@1:15 free w/snorkle maintain 6 beat kick
6x50 from block odds 25m sprint free/25m EZ free evens 15m fly sprint/35m free EZ
200 free kick w/zoomers
Total 3000 meters
So, yesterday (Monday) I did a reprise of the 200-pace workout that I did last week... I was still worn out from back-to-back hard days on Thursday and Friday, and maybe a little gastro-intestinal issue that I'll explain in a bit. First, the workout... warm-up was really slow and creaky. I don't like doing the harder workouts in the late afternoon or evening, so timing was an issue. I did have my rabbit Scotty with me for a while, but he couldn't do the whole workout with me... he was still beat from last Friday's pyramid too. Here's what I did:
400 fr/pull on 7:00 (held 1:40/100 pace)
4 x 100 IM on 2:00 (desc. from 1:52 to 1:41... started much slower than last week)
4 x 50 fr on 1:00 (desc. from :42 to :39... last week I started at :39 and swam :38s)
200 pull, trying to build rhythm
4 x thru--
4 x 50 bk at 200 goal-pace on :10 rest
-- <1:00 rest after each 200 (the 200s were coming in 3:38-3:41, 3:08 to 3:11 when you subtract the rests... about :05 slower than last week )
200 recovery swim (fr, bk, fr, bk)
4 x thru--
4 x 50 fr at 200 goal-pace on :10 rest
-- <1:00 rest after each 200 (the 200s were coming in 3:08 to 3:11 I think, 2:38-2:41 when you subtract the rests... a little slower, but not by much, like last time it was more like my current 200 pace than what my goal should be)
200 recovery swim (fr, pull, fr, pull)
4 x 50 fly on 1:00 (:45, :48, :49, :50)
4 x 50 fly on 1:00 (:47, :49, :49, :52)--this set was a little faster than last week, but I did a couple on 1:05-1:10 instead of 1:00... fading fast at this point
200 recovery swim (pull, fr)
400 IM... wanted to push (6:58--a decent effort considering the day I was having... my splits by 100 were: 1:36 fly, 1:54 bk, 1:56 br, 1:32 fr... bk felt really slow, but I was at about 1000 yards of bk already at that point)
PROTEIN HICCUP: my sister, another cardio/endurance addict, called when she found out I had gone plant-based, whole-foods diet. She's very supportive, but suggested I get a protein supplement, especially for right after hard workouts to jump-start the recovery. She pointed me in the direction of a vegan protein powder... sounded like a good idea. I chose one with probiotics... that sounded like a good idea too since I have been live-culture yogurt-free for two weeks. My first round of this left me feeling terribly bloated and just generally icky, though. That is apparently a side effect of a hefty dose of probiotics for some people. And the thing that upset me more than anything was that, really, I don't need all that much extra protein... what I've been able to find out about plant-based diets is that if you are eating the right amount of whole grains, nuts, legumes, even greens, you'll have plenty of protein in your diet. The protein supplement wasn't going to give me anything I couldn't have gotten from a couple of teaspoons of peanut butter and a piece of fruit right after the workout, and then a salad of mixed greens and spinach topped with beans, nuts, ground flaxseed and a little balsamic vinaigrette after I got home. Supplements are convenient, but as with everything else I'm finding that a natural, whole-food solution is always best.
I did take the protein again after yesterday's workout just as an experiment and because it is convenient... I cut back to about a third of the serving size. No adverse effects... so I'm guessing that the good bacteria levels are starting to balance out in my body. Next time I'll try 2/3 the serving size and see what happens. I am concerned about getting enough protein right after the workout... and quickly absorbed for recovery; but I'm going to use the whole foods when I can.
THE BINGE: No, not a food binge (at least the bad-for-you kind), a binge of documentaries about food and its effects on our health, about big corporate agribusiness and its effects on our diets and our environment... that has been the inspiration (along with the underlying interest in improving my health) for my choice to adopt a strictly vegan lifestyle... swearing off all animal sources... their fats are solid at body temperature, whereas unsaturated fats from vegetable sources are liquid at that temperature... this has to help my blood flow better and my heart pump more efficiently, right?
I have Netflix and have been scrutinizing documentaries such as "Vegucated," "Food Matters," "Forks over Knives," "Hungry for Change" and others which all have a similar message... we need to start paying more attention to the stuff we put into our bodies and start paying attention to what the science is saying about nutrition and human health rather than letting the marketers for processed foods, fast foods, and meat and dairy industries tell us what we ought to be eating. Dr. Klaper's lecture and slide-show, "Foods that Kill," though it's already dated (1993 I think), is a nice, common sense, starting point... and it's
The "Forks over Knives" website has a lot of great material, even recipes, and also led me to the Engine2Diet website, which has some great recipes and support materials as well. This is something that world-class athletes are doing, so as an enthusiastic amateur I feel like going plant-based is not going to put me at any kind of disadvantage.
Updated July 31st, 2013 at 03:35 AM by mcnair
Last practice with my USAS team. Made it an easy swim tonight, I just wanted to get in the water to stretch out a bit at my "mid-week" day, prior to my OW swim in Sandpoint, Idaho on Saturday. The famous Longbridge Swim is happening, and I'm not sure how many people there will be, but if it's anything like last year we're looking at over 900 swimmers. Possibly even hitting 1,000, which would be cool.
1000 Swim (Alt. 100 Free/100 Stroke)
I did 100 Free/100 Crawlstroke though I did have a 50 Fly in there around 800 or so
10 x 100 Kick w/ board @ 3:00
Odds Flutter, Evens Choice
I did 100s Free Swim, and held a steady controlled 1:18ish pace.
400 Free - supposed to swim EZ, and work it between the flags and the wall and back out again. I just decided to build the whole thing, and keep the Alaska girl behind me (which was actually tough). I went a 5:15 for my 400 Free.
Did a 100 EZ and out
2500 LC Meters.
I just didn't want to kill myself with whatever was next in the practice with the kids, so I got out and began chatting with the parents.
I also did a job interview today for a maintinence position at the Tree Top plant here in Wenatchee. It pays nearly $5.00 per hour more than I'm making now, and it has its pluses and minuses as well. I'd most likely be working on graveyard shift, and am a little unsure about doing that, plus stepping out of the comfort zone I'm in with my current job. We'll see how it goes, I'm one of four candidates for the job. Hey, at least I have another job already, and not unemployed looking for the job.
LCM@FGCU Aquatic Center
Air temp 78 Water temp 78
Sunny, humidity at 69%
1x400 BR as 4(50K/50S) w/snorkel
2x100 BR, HR Rest, 100 as 2(25K/bk, 25-Strong)
4x50 BR on 1:20, desc 1-4 *47-45
1x400 BK as 4(50K/50S)
2x100 BR, HR Rest, 100 as 2(25DA, 25-Strong)
4x50 BR on 1:00, desc 1-4 *40-36
1x400 FLY as 4(25K/25DR/50S) w/snorkel
2x100 Fly, HR Rest, 100 as 2(25K/bk, 25-Strong)
4x50 FLY on 1:20, desc 1-4 *36-34
1000 FR as 5(4x50, desc 50s 1-4 to FAST)
1000 FR as 10(50K Steady/50CU Strong) w/fins-snorkel
6x50 FR SPL-26 w/10 bobs btwn
The 4x50s of BR, BK & Fly were descended at about 70-85% effort, as I am still progressing towards swimming them fast to 95% with a controlled stroke.
Had a great day today - gave a talk about the shingles shot to a senior group in the town just south of home, then took the family for ice cream en route to visiting my "91 and three-quarters" year old Nana. She is a hoot, and although her eyesight and hearing are failing, she is as sharp as a tack and shared some great stories of us kids growing up and my Gramps, who passed away in 2005. All the while she knows about everything going on with my family now. It's kinda odd, as my fraternal grandmother passed away when I was five, and we always just called Nana Peg growing up. Now, since my "blood" grandparents as well as parents have all passed on for many years, I really only have Nana left, so being able to get to know her in a somewhat different way has been really awesome.
I saw the workout from this week's Kiefer website and decided a speedy workout would be great for Masters tonight:
200 Fr, 200 IM (drill/swim by 25), 200 (kick/drill by 25), 4 x 25 build
- 8 x 100 Fr on :10sr (used snorkel) (:02,:03,:04,:03
- 8 x 50 kick on :10sr (:40->:45)
- 8 x 50 Fr pull on :10sr (held :31)
- 8 x 25 on :10sr (not sure - pace clock on other side of pool)
(All were done as: odds = AFAP (times noted), evens = EZ, to have max rest, so the time for the fast is considerably faster than the EZ)
200 loosen and out (I squeaked in an extra 200 over the course of the workout)
(Masters/Rec/2800 yds/60 min)
Great workout, and I especially liked the perception of getting more rest as the workout went along due to smaller distances of max effort. GregJS joined in the fun and did a great job, especially hammering out the pulls and 25s - I told him that he would likely feel sore in the morning!
So my wife started her job tonight as a resident assistant at a local independent living facility, something she likes to do - waiting for her to get back and see how the first day went - I've got the hot tub ready. Back to work for the next two days, so I'll be dry - keep the water moving, everyone!
Swam w/ Dave and Dave. Lots of IM today. We adjusted the intervals so we could get a little rest. Still was tough.
600 Warm up
8 x 50 Pull - :50 2 easy/2 hard
4 x 100 IM - 1:30
4 x 75 Kick - 1:25 (br/bk/br)
2 x 200 IM - 2:55
4 x 75 Kick - 1:20 (fly/fr/br)
1 x 400 IM - 5:40 (made 5:35)
Rest & adjust intervals
4 x 75 kick w/ fins - 1:20
2 x 200 IM - 3:00
4 x 75 kick w/ fins - 1:20
4 x 100 IM - 1:30 (made 1:22-1:23 -> good because I wouldn't have made any on the original 1:20 interval)
4 x 75 kick w/ fins - 1:20
400 IM Timed (5:25)
10 x 50 - :50 evens hard stroke, odds easy pull
200 Cool down
4 X 50 1:00
3 X 100 1:50
4 X 50 kick 1:20 #4 on 1:40
9 X 100 2:15
#3-6-9: 50 sprint/50 easy--choice
3 X 100 IM 2:00
4 X 50-1 of each- 1:15
WARM DOWN: 4 X 50 easy
500 very easy free with fins and paddles
some fast streamline push-off/breakouts
21 starts from the block
I might seem to practice starts too much, but I've done less than 1000 of them in my life.
Still experimenting on what feels the best. Thus far the torpedo-like, straight in to the water (20 - 30°) method I favor.
Turns out a few of the kids on GCAT will probably be on my flight to LA this Saturday. I just can't wait to start swimcation! Yes I know I will probably not be at my best with all the playing I will be doing before and during the meet but I don't go cross country very often.
Hey Championship Committee "I need a reason to go to Hawaii!!!"
500 free kick w/zoomers
800 IM w/zoomers as 50rt arm/50lt arm/50 kick/50 swim for each stroke on breast 100 pull/50kick/50swim
200 free EZ
4x50 from block free odds 15m sprint evens 25m sprint
300 free kick w/zoomers
Total 3000 meters
I was fascinated by the book review of The Sports Gene by David Epstein in this past weekend's WSJ (c7). I do certainly believe a big reason I can swim as fast as I do is not because of training, but because of my genes.<br><br>What would really be nice to know, kind of like how every woman would like to know the absolute drop dead date at which her reproductive sell-by date is over (That sounded so Jim Thortonian), is exactly what am I doing that is a waste of my time - that is, what is it in my genes that no additional training helps at all. And also, what things could I be doing that gives the greatest percentage improvement? <br><br>Until then, I suppose i'll just keep doing what I am doing now. Which is even less, given there might only be a 50% chance that what I am doing is going to be better than what I was born with. <br><br>For example, I was out of the water for an entire week, but yesterday I still posted a 30 in a 50 from a dive. So being out a week didn't hurt or help me. I was very happy about that, since it just reinforced my belief that my genes enable me to be lazy and squander my talent.<br><br>My sister says, how can you be 10 seconds faster than me in a 50 free??? And I say, how can the elite swimmers be 5 seconds faster than me in a 50 free (LCM)???? Partly genes, partly focused training, but the real issue is - how do you know what element is the genes, and what are the components you actually have to train?
<br>++++++++++++++++++++++++++<br><br>Great Wolf Lodge was excellent! I made "gold" status, which seems to mean that you get a welcome plate of goodies and a NOON checkout - which is really a great deal. You have to go 5 times, but i'm not sure that means 5 times to the same GWL or what.
I've been dry and exercise-less for 4 days. I've been pingponging from PA to NC to VA to PA and unpacking. Feeling really bushed. I did make it to the Sewickley Y today (after getting rear ended -- welcome to Pittsburgh!). I just did the aerobic workout as written, no fooling. Well, I did substitute kicking for swimming.
Swim/SCY @ Sewickley
800 (I got an extra 200 in before the official workout started)
4 x 50 kick, UW 12.5+ each length @ 1:15
3 x 200 @ 2:45 (did free w/fins)
3 x 200 @ 2:40 (flutter kick w/board & fins)
3 x 200 @ 2:35 (backstroke kick w/fins)
2 x 200 @ 2:30 (flutter kick w/board & fins)
1 x 100 AFAP --- NO!
-- I was kicking through calf cramps on the kicks.
-- I was going to try a 50 evil, but cramped right away and had to stop.
-- Jimby likes sprinting after a long aerobic set. Naturally, as a sprinter, I think it's ridiculous.
I can't recall ever doing 11 x 200 on fairly short rest before. It definitely gave my legs a workout. Hopefully, I won't be too tired to get in a few sprints tomorrow. I'm not going to swim on Saturday at the meet. Teen Fort made all stars in both her events, so I will watch her. She has a relay or two lined up for me on Sunday. I hope I can remember how to sprint.