Haven't had the motivation or the company to do sprints in a long time, but figured I better start if I'm even going to try to do a meet at some point this SCY season. I am so slow and out of shape! I just did back and free today.
MS 1 (1000 BK/27:00):
20 x 25 bk on :40 (:21-:23)
10 x 50 bk on 1:20 (:45-:48)
200 recovery (pull/bk)
MS2 (1000 fr/25:00)
20 x 25 fr on :40 (:16-:18)
10 x 50 on 1:00 (:36-:41)--occasionally took an extra :10-:20 rest if I was really winded, maybe after 3-4 reps.
300--mixed bk, pull, kick
3500 SCY in about 1:20:00.
Met some of the kids from the Baylor Swim Club, who came in to use the 2-3 lanes next to me when I was in the middle of my Back set. I thought they might be some random high school swimmers, but they looked a little older, so when I finished I asked them if they were on a team and they mentioned the BU swim club. I told them since they were all college age, they should consider doing the nationals in San Antonio (only about a 3-hour drive for us). Maybe I'll start joining them on Saturdays for their sprint day... it's really hard for an endurance guy like me to get up for sprints without teammates to help push me.
Swim/SCY/Solo @ Sewy
5 x (75 smooth fly w/fins + 75 EZ)
-- smooth fly is basically my 100 pace these days
-- I seem to have zero fly endurance at the moment, having only started swimming fly again in Jan.
5 x (75 back kick w/fins + 25 EZ)
-- UW 15m+ each length
5 x (75 breast @ 100ish pace + 75 EZ)
5 x 75 free w/paddles @ 200 pace @ 1:15
I was feeling zonked yesterday and still very sore from weights. Times were all fairly slow. Maybe the body is in shock from the abrupt jump back into training after a layoff and time change. It was really more of an aerobic workout than a race pace workout. I'm going to take today off and then try to regroup with weights and yoga on Sunday.
Yesterday was a blur. I had a one day up and back trip to Denver leaving Dallas at 7am and coming back at 7pm. The weather has been pretty wintery and I always have fears about delays. As it turned out getting out of Dallas was no problem and I made my meeting in Denver with no issues. Coming home was a different story with a 3 hour delay which meant we landed at DFW around 2am and it was almost 3am when I got home. Despite the travel difficulties I made it home safe and the trip was worth it from a business perspective.
Today I slept till about 9am and had a leisurely morning catching up on emails. I emailed a few people last night and cancelled my morning meetings because I knew I would be tired, which I was. I emailed one of my training partners and agreed to workout at lunch.
400 free with snorkel
8x50 catchup on :45
6x100 kick on 2mins
6x(2x50 kick on 1min, 2x75 build by 25 with last 25 all out. on 1:10)
12x50 drill swim by 25 on 1min
Nothing to write home about today. I felt like I had been backed over by a truck but put this down to the late night and all things considered it was not bad. It felt good to swim!
1 X 200 3:20
4 X 100 1:40
8 X 50 KICK 1:15
4 X 100 1:30
1 X 200 negative split
1 X 200 3:30
4 X 50 1:00--#4 on 2:00
200's: swim 2 X 100 IM
50's: one of each IM order
4 X 250 3:20
4 X 150 2:00
250's: negative split
150's: last 50 fast
WARM DOWN: 4 X 50 easy
I feel so cold today! Even while swimming this morning in nice 80 degree water, the wind would blow over my arms and back & I felt like shivering in the pool. And I am NOT sick. Just sick and tired of old man winter. So so grateful I don't live up in the NE. So anyway, I swam a little less than usual, because my heart just wasn't in it today.
600 back free
6 x 50 hard/easy
6 x 100; 2 @ 1:30, 1 @ 2:00 Pull
6 x 50 hard/easy
4 x 150, free/stroke/free
4 x 200
Got in last night for a bit of detox swimming at the YMCA and thought I might push it in the middle of the swim, but might have pushed too hard... had a hard time coming down afterward and felt pretty close to a bonk; remembered that I hadn't eaten very much all day, but by that point (9:30-10:00) it was too late, damage was done.
3500 SCY/63 minutes
WU (1100 SCY/19 mins):
MS (1800/30:00--all free):
6 x 50 on :50
3 x 100 on 1:40
3 x 200 on 3:20
3 x 100 on 1:40
6 x 50 on :50*
*Knew I'd pushed it too far here, because I missed the interval on the last few and finished the set in 30:05... it was like my arms were quick-hardening cement, in fact the arms/shoulders hadn't felt so tired since the last time I spent an afternoon mixing cement by hand.
CD (600/12-13 mins):
600 mixing EZ pull and back
Swam mid pack with 2 guys behind me today that meant I pushed the entire time and swam with paddles & bouy the entire time. Yes I was the only female in the lane today.
Paddles & bouy for everything
4x100 free descending interval 1:50, 1:45, 1:40, 1:35
200 free EZ
3x100 free descending interval 1:50, 1:45, 1:40
200 free EZ
2x100 free descending interval 1:50, 1:45
200 free EZ
100 free fast
200 free EZ
200 slow no paddles & bouy
Total 3700 meters
Wednesday Drylands + recovery swim
good mornings, 85 x 4 x 5
DB rows, 30 x 4 x 8 each side
explosive leg extensions, 105 x 3 x 15
zercher squats, 65 x 4 x 6
bent over rope pulls, 90 x 4 x 8
straight arm dips, 75 x 3 x 25
combo skull crushers + straight leg raise, 35 x 4 x 15
crunches w/ 25 lb plate, 3 x 15
1400 EZ swim
Thursday: Swim/SCY/Solo @ Pitt
4 x 50 free w/paddles @ 200 pace @ 1:00
4 x 25 shooters w/fins @ :45
6 x (25 @ 100 pace + 25 EZ)
-- breast, working on pull
6 x (25 AFAP + 75 EZ) @ 3:00
4 x 25 back @ 100 pace (15s)
-- meant to do more but got interrupted by the flags being taken down, can't do backstroke without those
3 x (10 x 25 @ 100 pace + 100 EZ)
fly w/fins @ :45
breast @ :40
dolphin kick w/fins @ :40
Ouch, I was tired and sore today from yesterday's weights. That what comes of a 10 day layoff. My pool is now closed for a conference championships the next 3 days. So I'll be journeying out to Sewy to swim.
Entries for Zones open on Saturday. Not sure what I'm going to swim. Nothing early on Sat that's for sure as I will have to drive down late Friday night after coaching. The coaching gig is getting more complicated. Under a new PA law, all substitute coaches must also have all the FBI and state clearances to be on deck. As I don't know anyone with those clearances, I have no idea how I'm ever going to get any time off. And I have a major vacation scheduled for this summer ... I can never go on vacation when the pool is shut down the last two weeks of August bc Lil Fort will have mandatory cross country practice. Frustrating situation.
Updated February 26th, 2015 at 05:34 PM by The Fortress
1 X 200 3:15 3:00
1 X 150 2:30 2:15
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 500 kick
10 X 100--choice-- 2:00
odd: easy even: strong--85/90%
1 x 300 4:30 4:00 3:45
1 X 200 3:00 2:40 2:30
1 X 100 1:30 1:20 --
Three rounds. Round 1 interval left, 2 middle, 3 right. Pull.
WARM DOWN: 4 X 50 easy
Since I will be in with the fast crowd today I decided to do some easy butterfly.
500 free kick w/zoomers
200 fly scull drill w/snorkel & zoomers
200 torque drill w/snorkle & paddles
200 1 arm fly w/zoomers
200 streamline fly kick on back w/zoomers
200 fly in 3:31
Total 2500 yards
Looking back at my posts from the beginning of the year I feel like I've squandered so much time over the last month... trying to get back into shape, but missing so many days. By the middle of February I was practically back to square one again. Last weekend was good, four days in a row with a swim (Thursday thru Sunday), though only the last one was over 2500. Today, after missing two days in a row, I managed to get in 3K.
3300 SCY in 62 mins:
5 x thru
6 x 50 fr on 1:00
The long continuous swim is still the thing I think I like the best; it satisfies my need to stay in motion for ever increasing time periods. This workout helped me keep going, but also throw in some variety. Since I only stopped to rest for the cool down (6 x 50 on 1:00), I was never tempted to pull myself out of the water in disgust over my slowness... which happened a couple of days last week when I got to around the 2000 mark. But I've been on this road before, just have to keep plugging away.
That's Papiamentu for "I am still under the weather"
1 x 35 @ 135lbs
DB snatches (from below knees to overhead)
1 x 10 @ 40lb DB's
Dips + reverse shrugs
5 x 10 + 5 @ BW
Rows on iso machine
5 x 10 @ 45, 55, 65, 75, 85lb each arm
Machine upright bench (didn't allow elbows to bend past 90°)
2 x 10/5 @ 170/190lbs
Standing calf raises
2 x 20/5 @ 180/540lbs
Tricep cable pushbacks
3 x 10 reps @ whatever
Leg curls and extensions
1 x 10 @ whatever each exercise
4 x 10 seconds with 40 sec rest
2100 of various drills with fins
100 of back with fins
400 of flutter kicking
Still trying to overcome this cold/flu/allergy crud I managed to contract last Wednesday. I felt quite lousy during the meet which may have prolonged my recovery, perhaps I shouldn't have done weights yesterday either.
Updated February 25th, 2015 at 09:24 PM by __steve__
1 X 200 3:00 3:00
4 X 75 1:15 1:10
Two rounds. Round 1 intervals left, 2 right
1 X 200 kick 4:15
5 x 100 kick--2nd 50 fast-- 2:15
1 x 50 swim
2 x 75 1:30
4 x 25 fast :40 #4 on 1:20
Four rounds, stroke--no free
3 X 200 3:00
4 X 50-descend- 1:00
WARM DOWN: 4 X 50 easy
Swam solo today - which was good, because I was so sore from weights yesterday. That's what I get for being sick and laying off weights for 10 days - its always h*** coming back.
600 pull w/agility paddles
4 x the following:
2 x 100
2 x 50
Swim, Pull, Fins, Swim
300 breast/free - knee hurt the first 25, but eased off pretty quick after that.
Total: 4000 LCM
I was pretty tired this morning after yesterday's swim with the seniors but luckily we had no snow as was predicted overnight. Despite being tired I had a good practice and after loosening up felt pretty decent in the water. We had a very small crowd this morning which I found a little surprising after the pool being closed for a couple of days. I guess not everyone is obsessed as me.
400 free with snorkel
6x50 catchup on :45
12x25 under waters with fins on :35
5x(4x50 free on :35, 100 back on 1:20, 100 kick on 2mins)
16x50 on :50 swum at 200 race pace
The first main set was rough but after round 1 i loosened up and it got better. The intent was to swim the whole set strong and was holding :30s on the 50s, 1:08s on the 100s back and 1:25s on the kick. I was very consistent today despite getting pretty tired towards the end. The 16x50s were really tough and I almost quit at 4 but stuck with it and held 27s throughout.
Now off to fight Dallas traffic.
This is just what I wanted to do today.
500 free kick w/zoomers
5x100@1:30 free w/paddles & bouy went 1:26,1:25,1:24,1:23,1:23
400 IM in 6:57
4x25@:45 fly w/paddles
5x100@1:45 free w/snorkel
500 free kick w/zoomers
Total 3000 yards
“Swim whisperer.” This is what I call someone who can calmly and maturely communicate with an upset member and turn a negative communication into a positive one.
I was included in a recent email exchange between a member and an LMSC chair. The member was initially antagonistic, and the chair took the time to respond in a personal and respectful manner. This response turned things around dramatically and the previously upset member, in kind, responded in a mature and thoughtful way after seeing the chair’s “swim whisperer” response.
Dear [USMS Member],
I was forwarded your comment on your USMS registration: “$47!?!? What a scam!” and I was requested to give you a reply. I’m sorry you feel this way toward the membership. You registered with [ABC] club, so I assume you swim with [ABC]. I suspect you pay more in a month for parking at the pool than the USMS registration. [ABC] club will not let us use their pool without a registered and insured organization—that is just one thing USMS provides. The insurance is only valid if all the Masters swimmers are registered with USMS. This insurance not only protects the facility and coaches (some who are volunteering to coach you), but provides liability insurance for the swimmers if they have no other insurance. You’d certainly pay more for a membership at the [XYZ] club (very expensive), or the … YMCA for $53/month. Of course, you may be able to find some pools that have free admission (lifeguards paid by taxes ... when they can be open for their limited hours and likely no coach or other adults too support you).
I usually feel insurance is a scam, too—no question it’s a “for big profit” business. But USMS offers much more than that. Our Masters Swimming programs are geared for adults who want to swim with others, swim for fitness, swim for competition, swim just to learn to be safer in the water, and we think it’s a benefit to have knowledgeable coaches on deck. When you travel, there’s a network of USMS programs around the country where you can swim with others. You also get a bimonthly magazine with swim information, swimming tips, health tips, and more, and a monthly eNewsletter. You can go online to usms.org and create a fitness log online to track your workouts. There are also ePostal events in which you can participate.
The [LMSC] only gets $10 of the $47 annual fee. In addition to maintaining a Masters Swimming organization here in [LMSC], we also put on … swim meets this year for free, which required paying some officials, renting the facility, etc.
We do regret we can’t do more for open water swimming, but the restrictions for a USMS-insured event just don’t mesh with the opportunities provided by the open water events already offered. There also aren’t enough participants….
If you still feel this is a scam, I’m sorry and hope you find another less expensive way to swim.
Dear [LMSC chair],
I appreciate your taking the time to detail thoroughly the benefits afforded to me through the USMS registration. I apologize for my tone in my comment during the registration process. I felt that I had been “nickeled and dimed” on another issue earlier in the day and wasn’t in the most pleasant of moods when registering with USMS. Your taking the time to write me is in some odd way worth the registration fee to me in itself.
Dear [USMS Member],
Thank you for your reply. We’ve all had days like you describe, where it’s hard to contain frustrations that sometimes come out of nowhere. As it happens, that’s one thing swimming helps me with personally—relaxing my mind … on those tough days. Thanks for joining Masters. I think it’s the cheapest “health insurance” there is.
My personal thanks to this wise LMSC chair who recognized an opportunity and took a little extra time to help this member understand the value of membership and community of Masters Swimming.
Updated February 25th, 2015 at 10:36 AM by Rob Butcher
I feel guilty complaining about the weather when I look at the media reports on cities like Boston and New York, however we had an ice storm that came through late Sunday and has pretty much shutdown Dallas the past few days. It's wild to see clear roads turn to inch thick sheets of ice in less than an hour. Dallas only has like one grit truck so once or twice a year the freezing rain brings the city to a standstill.
As a result of the ice, most school districts shut down Monday, today and likely tomorrow; the national weather center is predicting 1-3 inches of snow tonight. Since our facility is owned and run by the Rockwall ISD the pool is closed when the schools are closed. Yesterday I was bouncing off the walls with no swimming so did Yoga at the house with my daughter following along to a dvd my wife had. It was pretty lame and I hardly broke a sweat. This morning I got up normal time and did 45 minutes of ab focused Pilates I found on YouTube and it was great. 45 minutes of non stop abs which I have felt all day.
I had a busy day today starting with my annual review with my boss and so I had to get to the office with all the other crazies who seem to come out in the roads when it's icy. I saw one guy accelerate before a bridge and then do a 180 on the bridge. What a moron! Anyhow I made it safe and unscathed into the office and my review went well. At around 1:30pm I got an email from the age group coaches saying that the pool was open for afternoon practice. I had a busy day but somehow was able to bring my last meeting forward a couple of hours which meant I got home with enough time to head to the pool and swim with the senior racer group. These are the fast 17-18 year olds at our club and are coached by Neil walker. I love swimming with them but get to do it so rarely. It's always a fun workout and today was no exception.
300 free with snorkel
3x(450 done as 25 kick, 25 free, 25 pull, 25 free, 50 kick, 50 free, 50 pull, 50 free, 75 kick, 75 pull
3x20 vertical kick
250 done as 125 free drill, 125 back
3x20 vertical kick) no rest between swims
2x(400 free on 4:40
4x100 on 1:25 swum as 50 kick, 50 swim IM order by round
:40 seconds rest and transition to equipment
300 pull with paddles on 3:20
4x75 on 1:10 swum as 25 scull, 50 pull
200 kick with snorkel, fly, flutter, fly, flutter on 3:30
4x50 kick on :55 descend 1-3 with number 4 all out
100 free DPS on 1:20
4x25 on :40 AFAP)
3x with fins(100 AFAP on 1:20 swum as 50 kick, 50 free,
50 AFAP on :40 swum as 25 kick, 25 free
100 easy on 2mins)
I felt like I was bouncing off the walls this week without swimming. This one was a lot of yardage(7450 by my counting) but exactly what I needed. I am pooped but with some uncertainty about pool availability the rest of the week I feel good about this one. It was good hanging with the fast kids and the coach gets a big kick out of telling the swimmers to not let old Father Time beat them . It just motivates us all. The 400s in particular were brutal with a few of the guys negative splitting and going 4:00s with me coming in about 5 back. I was in the gutter lane which has steps at one end which make it almost impossible to tumble and push off without getting your feet all caught up in the recessed steps in the wall. I was still happy with the entire set and most definitely held my own.
Fingers crossed I can get to the pool tomorrow and we will be doing our 200 race pace set. I have to travel to Denver on Thursday for a meeting. Luckily the trip is just a day trip but I am very unlikely to swim and due to a really early flight I am unlikely to lift.
What a strange week!
Swim/SCY/Solo @ Pitt
8 x 25 shooters w/fins
6 x 25 burst SDK + cruise @ 1:00
5 x (25 AFAP + 75 EZ) @ 3:00
5 x (50 AFAP w/fins + 150 EZ) @ 5:00
-- 2 swim, 3 kick
6 x 25 w/parachute, fins & paddles @ 1:00
A no imagination workout for me today, as I am still suffering from fatigue and brain rot. But I got er done. Will be back at the gym tomorrow.
A swim swam article on USRPT, which agrees with me that USRPT is really not for sprinters: http://swimswam.com/the-pros-cons-an...raining-usrpt/
Sunday was another busy snow removal day here in Vermont, so I skipped swimming. Went back to work yesterday and the boys had their final bball game of the year after school so I also skipped the pool. I did not stay completely dry, as our wash has been acting up and reading a F-21 error, so last night I went about cleaning the water pump filter and drain hose (nasty), which has fixed the issue. Here's to youtube for saving me from paying for a repairman!
Today is a busy day off, as I went to the Drug Task Force meeting this morning before heading to school for Chapel. This afternoon is the end-of-year basketball banquet plus parents/staff vs. kids fundraiser game, so I will have at least two workouts today (and I might even make it to Masters tonight for team practice!).
200 free/200 back/200 im drill
2 x (50 kick, 100 AP, 150 pull)
4 x (25 IMO sprint into 25 easy) on :60
150 loosen and out
(Solo/Rec/1550 yds/30 min)
I am still ahead for the GTD goal this year but need to carve out more time to in order to swim longer. I'm still debating the Harvard meet in a couple of weeks; I will again be able to only make the distance day so I am thinking about either the 1000 or 1650. Need to decide by Friday.
Updated February 24th, 2015 at 03:00 PM by rxleakem