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the Aquatic center was a wonderful 79 this morning so I was able to push it today.

500 free
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
50 EZ

6x25@:45 burst fly + cruise free
50 EZ
50@1:00 at 100 pace went 37
3x25@:40 at 95% went 17,18,18
200 EZ
50@1:00 at 100 pace went 35
2x25@:40 at 95% went 17, 18
200 EZ
50@1:00 at 100 pace went 34
25 AFAP went 17
200 EZ

8x50@1:15 tombstone kick w/board + zoomers
100 EZ

Total 2750 yards

At home with Susan, Richard, and Josh.

Warm-up (1400)
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

200 easy

** 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.

Monday 9/3

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

Total: 1300

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.

Swim/SCY/Solo:

Warm up:

600 various
12 x 25 shooters w/fins @ :35-:40
50 EZ
5 x 50 free w/paddles @ :50
50 EZ

Main Sets:

1 x 50 double shooter w/fins AFAP, 20 high-21 flat
150 EZ

1 x 50 dolphin kick w/board & fins, 25 flat
150 EZ

1 x 75 fly/back/breast w/fins @ 100 IM pace, 41ish
175 EZ

1 x 75 fly/back/breast free w/fins, broken @ 25 & 50 for 10 seconds, 35 high-36 flat ish
175 EZ

8 x 25 free w/parachutes & paddles
50 EZ

8 x 25 kick w/fins & parachute
-- 4 shooters, 4 flutter kick w/board
100 EZ

Total: 3050


++++++++++++++++++++++++++++

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 back/free
600 IM - drill/swim by 25
300 kick
5 x 200 IM twitch on 3:00
100 EZ
6 x 150 breast on an unknown interval - I barely survived as it was
50 EZ
8 x 125 kick on 2:20
100 EZ
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!)
200 easy
12 x 25 (one drill, two 4-cycle speed play, one theoretical sprint) on :30 - I did them all free
100 easy
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.

Warmup (1000)
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)
2 x
* 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

200 easy

** 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.

SCY

350 Warm up

4 x 100 - 1:45 (IM Order/IM Order Kick)
1:00 Rest
4 x 100 - 1:40 (IM Order/IM Order Kick)
50 Easy
4 x 100 - 1:35 (50 Stroke/50 kick - use each kick and stroke)
1:00 Rest
4 x 100 - 1:30 (50 Stroke/50 kick - any stroke/any kick)
1:00 Rest
4 x 100 - 1:20 (50 Stroke/50 kick - any stroke/any kick)
50 Easy
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)
50 Easy

300 Timed free (3:40)
100 Easy
200 IM Timed (2:42)
100 Easy
100 Best Kick Timed (Br - 1:26)
50 Easy
50 Worst stroke Timed (Bk - :38)

200 Cool down

(4550 Total)

Sunday, 09/02/12
LCM, SMU Outdoor pool

I was feeling somewhat tired after the previous day's 3 x 100 fast effort. Although the main set was a good one for me, I didn't think it was a good one considering I had only one good 50 in me!

500 warm up
==>petered out at 400 and goofed off in the corner again.

12 x 50 kick on 1:00
odds smooth
evens 25 fast/25 easy
Speedo optimus fins

100/200/300/200/100 pull
==>that would be a huge no. i went to the diving well and did:

4 x "25s" % increase
4 x "25s" variables
4 x running dives
easy swims

then came back 1/2 way thru the main set of

12 x 50's, some easy some sprint

there was an empty lane, as the 10k people had just finished, so I took it. I did

3 x DIVES up to 25m

and then did a

FAST 50
on coach's watch

29.7

Commentary: that did not feel so unpleasant. Knowing I was doing just one, with a coach starting me and using the stopwatch really helped. Sprinting more free has really helped, but I could have just as easily sat down in a lounge chair or taken a nap, so I wasn't really raring to go, but I made myself get up and go, like taking my medicine. I was pleased with my breath control (3 breaths) and that made a big difference in not thrashing at the end. But, again, it isn't a very fast time. It wasn't very inspired, either, just takin' care of business and coming down the pike at a good clip. I think I should target 28 mid for 50's done this way. And by that I mean my baseline, any-Sunday fast 50 time...that would ultimately put me in the mid to low/under 27 in meets. As the USA cut times get faster, I really need to get a stairstep faster!

Later: Did Back & Biceps X and Ab Ripper X. I substitute most of the back exercises for my swim bench.

Today: No swimming on Labor Day. I'll take a walk and do CoreX and my own stretching.

HOORAY! Baylor should be open tomorrow. Finally, back to clean fluffly towels and good shower pressure!

Only Ray and Dave B. were at the pool when I got there. Everyone else showed up a little later. Swam the first 500 with Ray and Dave. Then after I started the 100's they joined me for 3 of them. When Peter, Dave M., Roger, and Danny showed up, I scooted over so they could do their stuff together. Bottom line, I swam my own workout on my own.

Best workout I have had in a while. I worked at maintaining my speed on shorter intervals. Pushed more than I have in a while and am still tired.

500 Free (7:00 pace) on 8:00
10x100 on 1:30 (started at 1:15, varied some but slowest was 1:19 - good for me - no paddles and :15 faster interval)
5x50 Free on :45 (started at :35 but slowed to :40)
3x100 Kick
100 Free
5x200 Back w/paddles on 3:15 (held all less than 2:55)
5x50 Back no paddles on :55
100 Kick
4x25 Fly
5x100 Free w/paddles on 1:30 (1:13 to 1:18)
100 Kick
5x100 Back w/paddles on 1:30
100 Kick
5x100 Free on 1:40

5300 yards
105 minutes

At home with Susan, Richard, and Michael.

Warmup (1400)
2 x
* 1 x 200 @ 3:10, 3:00
* 3 x 100 @ 1:40, 1:30 - descend
* 4 x 50 @ :50, :45 - descend

Set I (1500 set / 2900 total)
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 75 @ 1:05 flutter kick with fins
6 x 50 @ :50 dolphin kick with fins on back
6 x 25 @ :45 underwater SDK w/fins

Set II (1200 / 4100)
8 x
* 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
* 1 x 50 @ 1:20 recovery

** 4100 yards **

The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.

I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.

You think nothing of taking a weekend swim and counting that as your shower. I know I am not the only one out there that has done this.

I enjoyed a fun, mellow day at the beach today. I’ve been lackadaisical about my training this week—after the big P2P swim, I was initially so happy to finish with my body intact that I signed up for a couple of late-season races and started making plans for improving my speed with more pool workouts. But after that first burst of enthusiasm I found myself waking up and not wanting to go to the pool--I think I discounted the need for a mental break from training, if not a physical one. So for the last week or so I’ve not swum much, and have been just following my instincts about what feels fun to do rather than thinking in terms of shoulds.

That meant I hadn’t gotten out to the beach yet this weekend. But I woke up this morning wanting to go, in part because I missed seeing my CIBBOWS friends. I arrived at Brighton around 10:30, and did a social 2-mile swim to the pier and back. I started out swimming by myself, but circled back to find some swim buddies after less than a half mile, just because I was feeling a little lonely. Luckily I found Patty and Capri to talk to, and we then spotted Mike swimming in our direction. (Patty prides herself in being able to identify swimmers by their strokes when they’re still quite far away, and she’s usually right). They sent me off with him, and we swam mostly together the rest of the way.

I stayed at the beach afterwards for a good couple of hours, which included an extended in-the-water synchro session. The ocean temp was 75 degrees, perfect for goofing around in the water and chatting. By the end of our “practice” there were ten of us out there rehearsing various synchro moves and performing a rudimentary routine. We got a standing ovation from the guards when we were done, and at least one beachgoer asked where we learned our skills! It’s bittersweet to think that this is the guards’ last weekend at Brighton, and that summer is truly ending.

Had a good swim!

W/U 300 sw
300 k

6 x 150

6 x 100

6 x 50

c/d 100

3100

It was a good swim. felt strong after yesterday's water polo scrimmage. due to the holiday, not many people were in the pool. hoping to get some time in the pool tomorrow.

This is the last weekend in purgatory. I am making the best of our time away from Baylor and SCM noon workouts. Yesterday and today i'm swimming LCM workouts at SMU.

I decided to have a good positive attitude about the workout's main focus of 3 x 100s. While my attention span and internal clock are set to under :30, I made the most of it and tried my best!

Here is what we did yesterday:

800 warm up
200 swim/pull/kick/swim
==>no. 800 was too much for me. I stopped at 600 and goofed around in the corner.

8 x 50 on 1:00 kick/drill
I used my Speedo optimus fins. Drill was alternating scull or 1 arm; other arm at the side.

5 x 100's on your lane's interval plus 15
(fastest lane started at 1:40; our lane rounded up to 2:00)
slow
medium
FAST
medium
slow

1:35, 1:25, 1:11, 1:25, 1:35

QUESTION: is 1:11 a good time?

2 x 200 pull
==>no. I walked to the deep end and did 2 x DIVES PLUS BREAKOUTS

3 x 100 on same interval above
slow
medium
FAST

1:30, 1:25, 1:11

QUESTION: same question.

6 x 50 on :55 recovery

1 x 100 all out

1:08 high according to coach. I would have said 1:09 flat so that makes sense.

QUESTION: is this a good time? I think it's solid, given I never swim a fast 100 LCM, and I haven't swum it in a meet since USMS Nationals, LCM in 1998 (and I did a 1:02 at that meet). If I even split, that 34.5s. Assuming that I didn't, then I would say a 32, 36 split seems reasonable. I doubt I went out any faster than a 32, maybe 31, but I could not have come home any slower than 36 or 37, which sounds quite good to me from a push 100.

I think my goal is to go 1:05 or even under in workout. That would mean a 30 or 31 but doing it with less effort, then coming back in 33 to 35. That seems a very reasonable and doable time with more LCM and comfort for a full 100.

But do I really care? Only if I decided to actually swim the 100 in a meet. It may be my bonus event, so maybe I should add it to the list.

+++++++++++++++++++++++
Today I am not sure what will happen. I think there is some group that is going to be doing a 10k overlapping our workout, so I am resigned to squashed lanes and not doing what I want. I am prepared to just slog through yardarge, as there is no other swim option today (and doin' that 10k isn't one of them!!) and there's no workout tomorrow.

+++++++++++++++++++++++
Should I do another full cycle of P90X or just order stupid Insanity now and stop talking about it? What is the meaning of life? How much do I need for retirement? Such are the questions I ask myself these days.

Swam at the Huntsville Nat with Peter, Bob, Bob, and Gina. Did a lot paddles today just trying to stay somewhat close to Peter. Pretty pleased with my pace. Now to maintain and try to make the faster times my base pace.

150 Free
400 Kick
8x100 Free on 1:30 - Descended these from 1:22 down to 1:15 on the last one - good for me and for a 1:30 interval
4x200 Free w/paddles on 3:00 - Descended these from 2:35 down to 2:31
4 times through 50/100/50 on :55/1:40/:55 - Back w/paddles - the 100 backs started at 1:20, last one was 1:18
2 times through 200/100/50 on 3:00/1:45/:45 - Free w/paddles
2 times through 200/100/50 on 3:00/1:30/:45 - Free w/paddles
3x100 Free on 1:40

4650 yards
85 minutes

Swam at the Y today and the pool was at 87. Too hot for anything reasonable. I also found it difficult to pull fast with the paddles.

500 choice

8x25@:45 shooters no fins
8x25@:45 kick build

3 x (4 x 25) variables @:45
1 = 12. fast + 12.5 cruise
2 = 12.5 EZ + 12.5 fast
3 = EZ
4 = 200 pace

100 EZ

Main Sets:

5 x 100 kick w/fins @2:00 -- descend to fast went 1:45, 1:40, 1:29, 1:25, 1:19
8 x 25 kick w/fins @:45 -- 15 AFAP + cruise
1:00 rest

5 x 100 w/paddles @ 2:00 -- descend to fast went 1:30, 1:25, 1:19, 1:16, 1:14
8 x 25 w/paddles @:45 odds = AFAP evens = EZ held :18's on AFAP
1:00 rest

200 EZ
100 EZ kick

Total: 3000

Swam w/ Dave, Gina, Bob and Bob in Huntsville.

SCY

400 Warm up

4 x 50 Kick - 1:00 (no fins)
8 x 50 IM Order - :55
4 x 100 Kick w/ fins
8 x 100 Free - 1:30 (1:12-1:13)

4 x 200 Pull - 3:00 (2:20, 2:17, 2:13, 2:08)
Descended these unlike yesterday when I blew it all out on the first one. Felt better. I didn't hit 2:05 but the 2:08 felt very smooth.

4 Times through:
* 50 Stroke - :55 (IM Order)
* 100 IM - 1:45
* 50 Stroke - :55 (IM Order)

2 Times through:
* 200 Free - 3:00 (2nd time, pull)
* 100 IM - 1:45 (2nd time, 1:30)
* 50 Free - :45
* 200 IM - 3:00
* 100 Free - 1:45 (2nd time, 1:30, pull)
* 50 Bk - :45

200 Cool down

(5400 Total)

SCM, Solo

Did Workout #5 from Leslie's HIT for this week. Was a killer!


Warm up/Transition:
500 choice - did as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

8 x 50/1:15 kick with fins
odds = 25 shooter + 25 EZ
evens = 25 build + 25 EZ

3 x (4 x 25)/:45
1 = 12. fast + 12.5 cruise
2 = 12.5 EZ + 12.5 fast
3 = EZ
4 = 200 pace
- did round 1 fly, round 2 back, round 3 free

100 EZ

Main Sets:
5 x 100 kick w/fins /2:00 -- descend to fast
- flutter with board & snorkel, went 1:31->1:23
- extra :30 sr
8 x 25 kick w/fins /:45 -- 15 AFAP + cruise
- on back, 8 fast sdk then fast kick on surface
1:00 rest


5 x 100 w/paddles /2:00-- descend to fast
- with freestyler paddles, went 1:30->1:21
- extra :30 sr
8 x 25 w/paddles /:45
odds = AFAP
evens = EZ
1:00 rest


5 x 100 w/paddles & fins /2:00-- descend to fast
- back with fins & catch paddles, went 1:38->1:29
8 x 25 w/paddles & fins/:45 -- best average (removed paddles because shoulders were getting sore)
- ave 18-19

100 EZ

Total: 3500 meters

600 mix up

500 EZ r/15
5 x 100 r/5
400 EZ r/15
4 x 100 r/5
300 strong r/15
3 x 100 r/5
200 strong r/15
2 x 100 r/5
100 strong r/15
100 sprint

100 EZ

4 rounds of 4 x 50 r/ 15
#1 fast
#2 strong
#3 fast
#4 EZ
Repeat
I did odd rounds back, even rounds breast

100 w/d

4600 scy

Not bad today. Another chance for me to work on my catch and count strokes throughout the day. Small showing this mornng and I actually had a lane to myself. I would guess that we have about another month of workouts that we can really try to make some technical changes without worrying about speed.