Water was back to a cooler temp this am - thank goodness! And lovely surprise - Jennifer K has joined ATAC - so that makes a grand total of 3 people older than 20 on the team! (She's about 33 - and can kick my behind!)
500-400-300-200-100 - odds free, evens kick; speedplay by 50s
500-400-300-200-100 Pull DeMont w/30 sec rest between each
10 x 50 kick on 1:00
500 - 75 free, 25 breast
Total: 4200 SCY
Left knee bothering me a little bit this week - haven't done much breast stroke since Monday
Swam w/ Dave, Ray and Kyle. Not sure where everyone else was today. I've been doing more running during my U8 soccer team's practice. They are figuring out how to pass and make the coach look bad. Good for them but the extra running leaves me pretty stiff and sore the next morning. Such was the case when I got in the pool today. That and the extra we did yesterday left me taking a few shortcuts today.
600 Warm up
4 x 200 - 2:45 (#1, #4 IM 2:44, 2:46)
I should be able to alternate IM/Free on these. But the first one was touch and go so I ended up doing the middle two free.
4 x 100 - 1:45
* Odds br Kick
* Evens Pull (1:03, 1:04)
6 x 50 Kick - 1:00 (IM Order, no br)
4 x 200 IM - 3:00 (#3 Free)
This is where I got a bit lazy. 1st IM was 2:50, second 2:55 and I just didn't want to push off for another 50 fly. Got some rest on #3 and made 2:48 for the last one.
4 x 100 - 1:30
* Odds IM
* Evens pull (1:15 - no paddles, 1:07 w/ paddles)
6 x 50 Kick/free - :45
200 Cool down
Updated September 5th, 2012 at 10:43 AM by pmccoy
I swim at 2 pools one, they have the head guard doing the aquatics director job but not getting compensated. They give him no authority but to keep this status quo and at the other facility they keep cutting the lane space for lap swim.
We are down to 1 lane short course for 6 lap swimmers of differing speeds. 2 of them I can deal with I lap them around 500 but the other 3 are SLOW! WOMANatees.
What to do. I told the girl at the desk if I got forced back into having to swim with masters they will need to compensate masters out of my membership dues for sharing their lane space. But that also means distance days will be more frequent than I want.
200 IM drill
4x25 skull @ :45
8x25 shooters w/fins @:45
4x25 human dril
4x25 DPS free 15 strokes
4x25 no breath free
4x50 1 arm fly
4x25 fly DPS 8 strokes
4x25 shooters w/zoomers
4x50@1:00 breast pull w/zoomers
4x25 breast DPS 7 strokes
Total 2300 yards
First workout with my new age group team, Velocity Swimming in Wenatchee.
I was very well accepted into the group by the kids today, and ended up having a great workout with them. It wasn't super intense, but the two hours of workout was about double what I've been used to, and we did a hell of a lot more kick than I've done in the last 3 months (all in two hours!!) I'm sure the kicking will be good for me later. The only I'm going to do, is for the 8 swimmers in the lane, and 4-5 of them should've been in a different lane based on speed of the group. Problem is the lane space just isn't available with the multiple groups out there. Oh well, we get what we get, and we'll make the best of it. I'm at the top of the group, basically tied with the top swimmer on the team. He by far kicks my butt in breaststroke, but everything else he needs to work harder. I'm sure a little of my work ethic will rub off on him soon.
6 x 200
Odds Free @ 3:00
Evens IM @ 3:30
4 x 200 Fly (50 SDK on back, 50 Swim) @ 3:30
this was just hell with 8 in a lane. Imagine coming up on the lapped swimmers while you're doing fly, and they're doing SDK on back. Now try breathing while avoiding everyone else. It was pretty much every man for himself tonight. We "toned it down a bit" here to ease up on the chaos...
4 x 200 Back (50 Kick/50 Swim) @ 4:00
4 x 200 Breast (50 Kick/50 Swim) @ 4:30ish I think
I had fun chasing after the fast kid in this. My breaststroke will get better for sure.
6 x 200 IM (25 Kick/25 Swim) @ LIFO "last in, first out"
6 x 25 Dive Sprints from the blocks, and walk back around on deck.
This honestly was the hardest part of the day (aside from going wayyyyyy past my normal 1 hour workouts)
Not a lot, but it is the 1st day back, and was pretty low key. It was good for me as I want to ease my way back up in time swum, and then start bringing back the intensity.
rehab exercises, 25-30 min
leg abductor, 120 x 4 x 8
adductors, 100 x 4 x 8
good mornings, 70 x 4 x 8
explosive leg press, 190 x 4 x 10
wide grip lat pulldown, 40 x 2 x 25
total ab machine, 110 x 3 x 20
captains chair leg raises, 3 x 20
power wheel roll outs, 2 x 25
knee tuck jumps, 10
altitude drops, 10
Yoga/Stretching, 30 min
Acupuncture, 40 min
Swim/SCY @ GMU w/ Teen Fort
We were a few minutes late. 1300 something was assigned. I did about 800. Shared a lane with Teen Fort and Barb.
8 x 100 kick w/fins
1-4, first 25 = shooter @ 1:50 (held 1:01-02)
5-8, first 25 = dolphin kick on back @ 1:40 (held 1:00s)
12 x 75 IM @ 1:15
-- I used fins
1-4 = no fly
5-8 = no back
9-12 = no breast
15 squat jumps off bottom of pool in deep end
3 x relays, each person does AFAP 25
1 = fly kick UW
2 = free
3 = breast pullouts UW
-->> no! I'm not even using paddles bc of elbows
8 x 50 kick w/fins & board @ :55-1:00
odds = EZ
evens = 25 fast flutter kick (11s) + 25 EZ
Whew, busy day.
1. Teen Fort is trying masters practices in conjunction with sculling this Fall. It was beyond strange doing a masters practice in the same lane as my daughter. She is used to swimming at most 1-2 x per week 1500 yd solo workouts. But she liked Cheryl's (always very good) workout and will try to make some Patriot Masters practices this fall. I may try to tag along on some Sunday mornings.
2. Teen Fort expressed interest in attending the Rowdy Gaines meet in Orlando in mid-October (eyeing TTs in evilstroke & IM). I need to check the exact dates. I hope it's 2 weeks before the Sprint Classic. Could be a go. But I'd still want to attend NE Champs in Dec. as a SCM taper meet. I may need spousal clearance for 2 fall travel meets.
3. The gym is more boring without being able to use your arms. In fact, it's hard to do much of anything without using the elbows. My prickly right elbow feels ever so slightly better after my 4th acupuncture session today. What a tedious slow healing injury.
4. Met with my thyroid doc today. I'm squarely in the mid-range. However, my RBC magnesium is really low again. Had to get an injection. I'm supposed to double my dose and take it am and pm now. I was already at 700 mg. I guess my body doesn't like to absorb magnesium.
5. I actually did an aerobic workout. Ta-da! 2 back to back sets is a lot for me. I felt pretty fried after the IM set ... was not enthusiastic about the squat jumps. Back to speed!
6. Fort Son is driving to college tomorrow am.
Had a good group today - Peter, Dave B. Dave M., Ray, Keith, and Kyle. Did Ray's workout thru 3500 yards and then was on my own. Felt good about my free thru 3500 yards, but wore myself down. Swam slower after that.
4x300 Free on 4:30 (4:05,4:03,3:57,3:57)
8x125 on 2:00 (1:37,38,40,40,40,38,38,35)
8x75 Free on 1:15 (:57-:59's)
5x100 Back w/paddles on 1:40
5x100 Free w/paddles on 1:35
6x50 Fly/Back/Free on 1:00
5x50 Back w/paddles on :50
5x50 Free w/paddles on :45
Updated September 4th, 2012 at 08:56 PM by David W Cochran
AM only SCY
Abbreviated version of PWB's HVT workout #3 "Speed Play" from this week's post.
800 swim (200 FR/200 IM k/sw/200 FR/200 IM dr/sw)
odd @ 1:30 pull w/ buoy + paddles + snorkel D1-4
even @ 1:50 kick w/ fins + snorkel FL hands at side
6x50 @ 1:00
#1 and #6 cruise FR
#2-5 IM order build to fast
3x100 (just make them)
1 @ 1:15
1 @ 1:10
1 @ 1:05
200 @ 3:30 A.R. pull w/ strapless paddles
Updated September 7th, 2012 at 12:01 AM by Calvin S
HOORAY! Baylor pool re-opened today. It was annual maintainance, but I can't tell any difference in the pool. The lights are brighter from the ceiling, and the starting blocks are not back in yet.
Today was a stroke day, as Tues/Thurs are typically stroke/IM days at Baylor noon workouts.
Alright! Cut the fat and get right to business!!
Three times through:
4 x 50 on 1:00
=>Me: yes, I did these fly/free. Very solid on the 25 fly and smooth on the frees; about 39's.
=>Me: no. I went 150 easy kick with fins
3 x 100 on 1:45
middle 100 is IM
=>Me: almost, but no. I did 50/100/50
100s all fly, broken 5 sec at the 25's
subtracted times: 1:13, 1:11, 1:09
I must say, this set was right up my alley today. I was quite excited about doing this fly set. A big key to going fast on the 100 fly was to go easy on the kick (pull part) and go easy 50's instead of the full 100's so I would be all rested up and ready to GO!
easy 50 recovery
6 x 75 kick on 1:40
board and no fins
just get through it after all that fast fly!
Yes, I have been daydreaming of skipping stuff while everyone else is swimming the back of half of 100's or more. I have been getting in a worse and worse mood from swimming full sets outdoors in LCM. Today I feel so reset after doing some 25's and from being able to hang on the wall more than anyone else. The blasto bits are totally fun!
I really have to work back into fly shape. I've done virtually no fly lately and in past years, i'd swim almost as much fast fly as free. So I guess lots of 25/5's and then introducing some 50's and building back up to a full 100. Actually, i'll probably just build back up to 75's and then hang on for the last 25 if and when I feel compelled to swim a 100 fly.
I enjoyed a fun workout with Rondi at the Y this morning. NYC’s public outdoor pools are now closed, and Riverbank is shut down for its annual cleaning, so I felt lucky to have access to the Y's 4-lane 25y pool—I’ll combine lap swim time there with team workouts for the next few weeks, until Riverbank reopens. Lanes were crowded when I arrived—seems like there's an annual back-to-school-and-fitness-routines frenzy that almost rivals the January resolution rush to the gym here. (I know school has started back for weeks in many locales, but nearly all NYC K-12 schools, public and private, hold off the start of their year until after Labor Day). Things cleared out after a bit, and we enjoyed our own lane for much of the workout. Here’s how it went:
900 scy warmup (400s, 200k, 100p, 200 IM d/s)
300 FR swim
250 alt. FR drill / BK swim by 50s
200 FR swim
150 alt FR drill / BK swim by 50s
100 FR swim
500 FR, done as 5 x (25 sprint + 75 very easy)
"Arithmetic is Fun!" 500 (all FR except multiples of 3 = BR, multiples of 4 = BK, multiples of 7 = FL)
I was lethargic until we did the sprints, then felt energized—if I have to swim in a short course pool, it's good to at least have the fun of sprinting 25s! Looking forward to getting reacquainted with some of the other indoor pools here later this week.
Santa Clara Swim Club Masters - LCM
1 x 300 @ 5:00
2 x 50 @ 1:00
1 x 200 @ 3:20
2 x 50 @ 1:00
6 x 100 @ 1:40
[i]Set I (900 / 2200)
3 x 100 @ 2:15 kick, descend. Went breast kick on my back and couldn't seem to descend, only just made the intervals.
1 x 100 easy
* 4 x 50 @ 1:10 IM order by 25
1 x 100 easy
[i]Set II (2200 / 4400)
3 x 100 @ 1:45 descend to fast, went 1:28, 1:25, 1:21
1 x 100 @ 2:00 easy
3 x 200 @ 3:20 descend to fast, went 2:55, 2:50, 2:48
1 x 200 @ 4:00 strong, went 2:48
3 x 200 @ 3:20 pull
8 x 50 @ 1:10 swim with fins and paddles, 25 fast hands and feet + 25 cruise
[i]Set III (600 / 5000)
6 x 100 @ 1:40 pull, cool down
** 5000 meters **
My arms and shoulders were stiff and sore from yesterday, and even though I felt warmed up by the main set my times weren't great. I started to get cramps in my right calf on the 50s with fins and paddles so I dropped the fins and that seemed to keep them at bay.
While none of the intervals were overly ambitious today, 5000 meters in 90 minutes is a lot for me so I am really beat. I think it is going to be a long day at work.
300 swim - 150 free/150 back
200 kick - 100 free/100 back
4 x 50/1:00 drill/swim by 25, IM order
4 x 75 pull alt 75 free/75 back
Swim 8 x 25/45 IM
Kick 3 x 50/1:15 w/board & snorkel
Swim 8 x 25/30 free, try to hold 21's on these
- was unable to see clock because of the glare and steam coming off the water, so I was just guessing at interval and didn't get times.
Kick 3 x 50/1:15 back
Swim 8 x 25/45 Back all fast
- see above
Kick 3 x 50/1:15 dolphin ds
- 1:05-1:10 on these
Pull 6 x 75/1:30 ds 1 - 4, on 1 - 4 breathe every 4-5, on 5-6 breathe whatever and try to go faster
- around 1:08-1:10 on 1-4, 1:03-1:05 on 5-6
50 free easy
Total: 2700 meters
Updated September 4th, 2012 at 01:03 PM by poolraat
Swam w/ Dave, Dave, Dave, Ray, Keith and Kyle. Dave and I stuck around for a few hundred extra yards at the end.
550 Warm up
4 x 300 - 4:30; Odds IM, Evens Pull (4:25, 3:35, 4:15, 3:25)
8 x 125 - 2:00
* 1-4 IM + 25 stroke
* 5-8 IM + 25 kick
8 x 50 Kick - 1:00 IM Order
8 x 75 - 1:15
* 1-4 IM Order
* 5-8 Kick/Stroke/Pull
4 x 100 - 1:15 (I did pull - 1:10, 1:10, 1:10, 1:05)
500 Cruise (6:25)
400 IM easy - Cool down
the Aquatic center was a wonderful 79 this morning so I was able to push it today.
8x25@:45 shooters w/zoomers
8x25@:40 no breathers w/paddles i had to take 1 per swim
4x50@1:15 torque drill w/paddles
6x25@:45 burst fly + cruise free
50@1:00 at 100 pace went 37
3x25@:40 at 95% went 17,18,18
50@1:00 at 100 pace went 35
2x25@:40 at 95% went 17, 18
50@1:00 at 100 pace went 34
25 AFAP went 17
8x50@1:15 tombstone kick w/board + zoomers
Total 2750 yards
At home with Susan, Richard, and Josh.
1 x 400
6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
8 x 50 @ :50, descend 1-4/5-8
Set I (1200 / 2600)
This is a shortened version of a Kerry O'Brien workout from the first workout of the Walnut Creek Masters Intensive Training Camp
1 x 25 @ :40, 1 x 50 @ :40, 1 x 25 @ :40, 1 x 100 @ 1:20
2 x 25 @ :40, 2 x 50 @ :40, 2 x 25 @ :40, 2 x 100 @ 1:20
3 x 25 @ :40, 3 x 50 @ :40, 3 x 25 @ :40, 3 x 100 @ 1:20
4 x 50 active recovery, 2 @ :50, 2 @ :60
Set II (1400 set / 4000 total)
6 x 50 @ :50 SDK on back with monofin (made all of them without major cramps, woot!)
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater
Set III (1500 / 5500)
Pull set, negative split each.
1 X 500 @ 7:30 - went 6:32
1 X 400 @ 5:45 - went 5:15
1 X 300 @ 4:10 - went 3:50
1 X 200 @ 2:40 - went 2:30
1 X 100 @ 1:15 - went 1:10
** 5700 **
I was cruising through old workouts this morning looking for a set for today and came across the ITC workouts. That set was a real challenge for me at the time, even though I made them all the 50s and 100s were all touch-and-go, so I was pleased that today the 50s were all :35-ish and the 100s were all 1:10 - 1:14. I think I could have made all of the 100s on 1:15 - I will have to try that some time.
PM only LCM
5 to 1, 1 to 1 *
3x100 @ :10 rest
#1 and #3 w/ buoy 50 pull/50 scull
#2 kick w/ board 50 FR/50 FL
Short swim due to time constraints and because the wife wanted a partner to do a plyometric circuit. What I lacked in swimming effort I made up for in weights, abs, and the circuit!
* 5 to 1, 1 to 1 is an old warm-up from my age group days. 5 lengths X, 1 length Y, 4 lengths X, 1 length Y, etc. In this case, X = FR and Y = kick FR on back in streamline.
Updated September 4th, 2012 at 05:13 PM by Calvin S
12 x 25 shooters w/fins @ :35-:40
5 x 50 free w/paddles @ :50
1 x 50 double shooter w/fins AFAP, 20 high-21 flat
1 x 50 dolphin kick w/board & fins, 25 flat
1 x 75 fly/back/breast w/fins @ 100 IM pace, 41ish
1 x 75 fly/back/breast free w/fins, broken @ 25 & 50 for 10 seconds, 35 high-36 flat ish
8 x 25 free w/parachutes & paddles
8 x 25 kick w/fins & parachute
-- 4 shooters, 4 flutter kick w/board
I expected the pool to be mobbed and it was, so I adjusted the workout and didn't make it too long. I did have half a lane in the wide end lane with a decent swimmer rather than a wide-kicking noodler, at least.
Had to take Sat & Sun off. I was in Pittsburgh deciding on renovations to a new house there. Did get a chance to see Jimby and Bill.
I signed up for the NBAC long course meet next Sunday on the off chance I am amped to get up at the crack of dawn. I tried to sign up for all four 50s, but was rejected for signing up for too many events. That's a first! I wish the 50s were spread out better, but as it's just a speed workout, it's not a big deal.
OMGoodness, I actually did the whole thing. Why I try to keep up with these kids, I'll never know, and akshully, I'm not doing a very good job of it - but I do manage to keep the intervals & get a good workout in. Practice was from 7:30-10:00 this morning.
600 IM - drill/swim by 25
5 x 200 IM twitch on 3:00
6 x 150 breast on an unknown interval - I barely survived as it was
8 x 125 kick on 2:20
18 x 100 on 1:20 ( 70-80-90% by groups of 6)
16 x 50 (4 free, 4 stroke on :45 & :50 - my stroke was 25 back or breast & then 25 free - I was pretty pooped at this point!)
12 x 25 (one drill, two 4-cycle speed play, one theoretical sprint) on :30 - I did them all free
Total: 7800 SCY
I was so tired after this, I really was wondering if I would have enough energy to play tennis tonight - but amazingly, I've recovered. I haven't done this much yardage all at once for a very, very long time. I believe that my lunch-time swim tomorrow will max at 3000.
The pool chemicals were still off but not as bad as earlier that morning when the chlorine was at 13...yes 13...it was down to 9 when I got in. Temp was ok but I knew enough not to swim too hard or long so this was an easy 1500.
At home with Susan.
1 x 400
6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
Set I (600 / 1600)
6 x 25 @ :40 underwater SDK w/monofin
6 x 25 @ :40 underwater SDK w/fins on left side
6 x 25 @ :40 underwater SDK w/fins on right side
6 x 25 @ :40 underwater SDK w/fins on front
Set II (1400 / 3000)
* 4 x 50 @ :50, 25 fist drill + 25 free
* 3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
* 8 x 25 @ :40, no breath DPS free
** 3200 yards **
I was feeling tired last night from yesterday's workout, so I consed up a Fort-style recovery workout by borrowing parts of several of hers. My go-to freestyle drill has been catch-up for a while now because I feel like it really helps me work on my stroke timing, but I saw that she often suggests one-arm drill so I included some in the warm-up. I haven't done that drill in a long time so I didn't really remember what it felt like, but on the first 100 I was quite surprised at how much stronger my catch felt while doing it, and I was shocked when I came into the wall and saw that I had gone a 1:14. This was a huge surprise because I am quite pleased with myself when I go a 1:14 for a 100 swim during warm-up, much less a 75 drill + 25 swim.
I tried to think more about what I was feeling on the next 100 and again noticed that my catch felt stronger, but also that my kick was stronger during the one-arm drill than it was during the catch-up drill or swim. I normally alternate between a two-beat kick and a four-beat kick when I swim, but I automatically switched to a strong six-beat kick on the one-arm drill: Maybe to compensate for to dead time when the pulling arm recovers?
With a little bit more effort, trying to be strong but not necessarily fast, I went 1:12 on the last couple of 100s.
I definitely need to pay attention to this and try to get some of whatever I was doing into my normal stroke. I am not sure that I can sustain a six-beat kick for long, but I mostly just drag my legs along behind me now so I'll bet without too much effort I can make my existing two to four-beat kick more effective. I think the catch felt stronger because I was able to start it much earlier. I don't know why this would be, body rotation maybe, but I definitely need to work on this again.
Swam w/ Roger, Dave, Dave, Aundrey and Danny. We slept in a little longer this morning and gathered for a 6:30 AM workout.
350 Warm up
4 x 100 - 1:45 (IM Order/IM Order Kick)
4 x 100 - 1:40 (IM Order/IM Order Kick)
4 x 100 - 1:35 (50 Stroke/50 kick - use each kick and stroke)
4 x 100 - 1:30 (50 Stroke/50 kick - any stroke/any kick)
4 x 100 - 1:20 (50 Stroke/50 kick - any stroke/any kick)
made all but the last one
5 Times through:
* 100 Free - 1:30
* 50 Free - :40
* 40 Free - :40 (Flip at flags and accelerate from full stop)
300 Timed free (3:40)
200 IM Timed (2:42)
100 Best Kick Timed (Br - 1:26)
50 Worst stroke Timed (Bk - :38)
200 Cool down