Due to the water polo tournament at our pool yesterday we swam this morning. I again felt much better in the water. I like swimming lcm but not when I have a scy meet coming up in less than two weeks. LCM is much harder and the race pace 100s we do at the weekend are particularly hard LCM. Oh well, enough griping.
400 free with snorkel
8x50 with snorkel on :45
8x100 free at 400 race pace on 2:15
12x50 back kick with fins on :50
12x50 swum as 25 back with start, 25 free on 1min
I felt much better than last week in the 8x100s and held 1:05-1:06s throughout. The last 2 took a fair amount of effort but compared to last week I felt strong. Total yardage is dropping and we shoulld start feeling the taper this week. I went and sat in the hot tub at the end of practice for 5mins to stretch my arms and shoulders. It felt good.
I was still hiving whilst driving down to Zones yesterday. And I wasn't feeling great from a week of interrupted sleep from the hives and medicine. But I felt like I had to travel to Zones bc three of my swimmers were competing there. I'm so proud of them. They all had PRs today and one is likely to get her first top ten. So that was thrilling for me.
My events didn't go so well. My 50 breast was 34.0. Half a second faster than last time and a Zones record, but .9 slower than last year. My 100 back was a non-starter. I cramped on the start. I muddled through the first 50 not kicking very hard, but my calf really seized up on the second turn and I aborted the race. Even with half ass kicks, I was still out in a fairly effortless 30.5. I didn't swim the 50 fly, which was right after. Didn't want to risk another cramp. I am disappointed about not being able to get a 100 back time this year ...
Right now, though, I feel covered in hives again and so am loaded up in Benadryl. I'm not sure it was wise to try to compete after such a severe allergic reaction. I'm obviously not over it. At first I thought to myself that it was stupid to have rested a few days for Zones with nationals coming up. But I likely couldn't have trained hard anyway without compromising the situation further. The doctor said rest, rest, rest. Adding to the stress was some bad news about Mr Forts recent blood tests. He needs to see a urologist and hematologist. And he is supposed to run Boston next weekend.
I thought about just driving home. But I'm here and my swimmers are here. Right now, I just plan to swim 50 free tomorrow. Maybe 100 fly. But honestly my heart is just not in it. At this juncture, I'm thinking of pulling the plug on nationals. I don't want to get all the way there and not feel amped to compete. And I don't right now; I'm a little deflated. It's been a hard couple months, and I feel worn down. As I told Water Rat once, and it resonated with him, I'm not a wind up monkey that can perform on cue. I'll see how I feel tomorrow and think about it for a couple days. It's not the end of the world, just a lot of bad timing.
Updated April 11th, 2015 at 09:27 PM by The Fortress
Yesterday afternoon Lena was kind enough to give me a massage and helped to loosen a few knots in my shoulder, especially the rather large one that seemed to be the cause of some of my neck pain. At 8pm I went to the college for the start of their all night prayer meeting; I stayed until 11:30 before calling it a night. Went to Masters workout this morning ...
200 Swim/100 Kick/200 Pull
4 x 50 burst and cruise on :50
-25 AFAP into 75 DPS on 2:00
-75 DPS into 25 AFAP on 2:00
- 25 easy/25 build/50 DPS (:05 sr between)
- Masters Minute
(Rd 1 = free with snorkel, Rd 2 = back, Rd 3 = IM)
100 pull into 50 kick
3 x 50 Sprint on 2:00
(free from pool :28, back :29, Fr from blocks :26)
200 loosen and out
(Masters/Rec/2200 yds/60 min)
We had friends over for curry last night and I went to bed a little later than usual, however I had a great night of sleep and due to the pool being closed for a water polo tournament had a longer than usual sleep in this morning. It felt awesome! I think I turned a corner today and felt good for the first time in about a month. I went to yoga for an awesome stretch based workout and felt strong and relaxed. We worked on triceps, shoulders, chest and lower back. I felt great and had the best yoga class yet. I am now determined to get as much rest as possible between now and nationals and be back to my best before getting on the blocks for the 200. Unlike earlier this week where I felt weak and deflated I am feeling strong and confident. I will have a good swim tomorrow and start to build some momentum as our taper kicks in. I am off to watch Arsenal play football on the tv, will cut the grass, speak to my parents and then take a nap. What a great day I have in store.
I hope oped everyone's luck And health is improving ahead of Nationals. I know it's been a tough time for several of us. Just remember, life is good!
I slept hard last night and could have done with even more sleep. That said I felt better in the pool than I have felt for a few weeks this morning. We once again swum long course and other than some 25s fast today was long and smooth aerobic swimming and it actually felt great.
400 free with snorkel
6x50 catchup on :50
10x50 free with snorkel on :40 get your heart rate up aiming for 5 seconds rest
16x25 open close easy fast on :40
7x100 kick with fins on back on 1:30
12x50 done as 25 no breathing fast, 25 easy free on 1min
6x100 IM on 1:40
When I just re read this it reads like a scy workout where as in reality it was lcm. I felt much stronger today. Fingers crossed I will continue to feel better and better as the taper kicks in towards the end of this week. There is a water polo meet at the pool all day tomorrow.
4 X 100 2:00 1:40
2 X 200 3:30 3:20
Two rounds. Round 1 intervals left, 2 right.
5 X 100 kick 2:30
Build second 50.
1 x 100 easy swim
5 x 100 2:30--choice
1st 50: long and strong
2nd 50: build to fast
1 X 200 IM 4:00
1 x 100 stroke--choice/no free-- 2:30
Four rounds, brief break after round 2
WARM DOWN: 4 X 50 easy
I was treated to sleeping in today and then I treated my wife to a breakfast date. I headed to the pool at lunch time for a dip:
200 Free/200 Back
400 with snorkel
400 Shark Swim
4 x 25 burst and cruise
4 x 50 Quarters Strong
100 loosen and out
(Solo/Rec/1700 yds/35 min)
I swam 1200 at LA Fitness. Just did a few 100 pace 25s and a couple bursts, the rest easy. I was pretty hivey this am, but it has abated some this afternoon. I am hopeful that they will be gone, or mostly gone, by Saturday am and that being in the water a lot over the weekend will keep them calm. I had a slight worry this am that the tech suit may feel awful if I am still hiving (I've been wearing super loose clothes). But hopefully that won't be an issue. I am planning on leaving late am and driving right to GMU. I'd like to swim an easy 500 after a long drive and maybe watch a couple fast heats of the 1650 in the late afternoon. One of my Pitt swimmers is competing in that event as well. Onward!
My company had its Annual Users Conference yesterday in Chandler Arizona at the Sheraton Wild Horse Pass resort. We had about 75 customer companies attend and it was a lot of fun. I was particularly excited about the event due to my ability to also swim at Kino with pwb and aztimm. Paul Smith was coaching and he was awesome and I can see why he has such a great group of masters go swim in Mesa. Great coach, great facility but most importantly a great guy. Thanks Paul. I was able to swim with Patrick and as always it was a lot of fun. Patrick is swimming really well and looked great in the water. I am still feeling pretty weak from my recent sickness and choose, for a change, to listen to my body and went pretty smooth throughout. Without repeating the workout Patrick has already documented:
I did a little longer warmup going about 700 in the 15 minute general warmup and did a 200 warm down. Other than that I did the same as Patrick(although not as quick) however I backed off the 400 IM changing to free after the fly portion. I probably felt as weak in the water as I have felt in a long time today. I suspect I have a host of things working on me but no big deal. I have plenty of time to get back in the groove for nationals. I have not missed any swimming and just need to regain my strength.
Unfortunately i was unable to swim before I left Phoenix this morning due to an early flight, so will try to do an easy 1500 later this evening just to keep a nice feel for the water.
Technique work day
15 x 25 fr on 1:00, most were hypoxic (16 - 18's)
work the SDK and FK to stroke transition
10 x 25 SDK on 1:00 12.5 UW / 12.5 close enough at surface to snorkel (25's and some)
10 x 25 fr on 1:00, 4 - 5 SDK's / easy fr (20 - 22's)
work the SDK and FK to stroke transitionwork on finishing my breath prior to catching with left hand
10 x 25 on 0:40 head-up dolphin kick free with fins and snorkel
work on a straight body at each hand entry/catch
1.6 miles 12:33
The crescent body shape, hand entry problem seems to be made worse by the head-up dolphin fr drill technique. I concentrated to do the drill without the flaw and it seems to work
I am not any faster doing SDK's than doing a glide and FK. I hope that someday I will be, but I won't be unless I make an attempt
Updated April 9th, 2015 at 10:52 PM by __steve__
3 X 100 2:00
2 X 150 2:40
1 X 200 KICK 5:00
8 X 50 KICK 1:20
3 X 100 1:40
2 X 150 2:30
6 X 100 2:40
Swim @ 85/90%--strong, your choice stroke
10 X 50 1:20
25 sprint/25 easy--choice
3 X 400 pull 6:40
WARM DOWN: 4 X 50 easy
I did 1550 EZ at LA Fitness yesterday. I also did a half hour of stretching and RC exercises.
I'm still blighted with hives. They were terrible again yesterday morning, but calmed down later after an ice cold bath and a swim. They seem somewhat better this am, just erupted on my left leg and right arm right now. I really hope they are gone soon. This has kind of blunted my enthusiasm about zones. Hopefully, I'll be in the clear on Sat am. I also just read that some hummus that I ate last night has been recalled for listeria contamination ... (Sabra, classic hummus). I really hope that does not cause me any further issues ...
I'm off to do another short swim soon.
Updated April 9th, 2015 at 10:48 AM by The Fortress
This was supposed to be another easy one and I tried. I really tried but...
500 free kick w/zoomers
500 free kick w/zoomers
Total 3000 yards
TRX pushups, hands 2" above ground 4 x 15
14 x 25 on 2:00 free hypoxic, maintained 14's at most
machine iso rows 3 x 15, 10, and 4 (resp for 45, 70, and 95's each arm)
lat pull downs 2 x 20 reps with (I think) 50kg
angled squat sled machine 1 x 40 reps with 90 (+ sled weight)
single legged dead lift on machine 3 x 10 with plenty for me
lateral cable shoulder raises 2 x 10
front cable shoulder raises 1 x 10
upright rows 1 x 10
rear delt flys 2 x 10 with 10lbs (long levers = girly resistance)
DB pullovers 1 x 15 with 55lb
DB curls 1 x 15 with 30's
tricept DB presses 2 x ??
nice trying fast swimming without fins. It really hurt both lactically and for reasons O2 dept. Not in the best hypoxic shape either.
I videoed much of it (for time and form) and discovered my form is better than it used to be but still needs improvement in the same areas:
1) Need to not extend back so much during SDK, esp SDK to FK transition into the surface (unstreamlined)
2) Need to have a better, more propulsive SDK
3) Need to narrow the initial surface flutter kick amplitude (unstreamlined)
4) Spine needs to be straighter on right hand entry/catch. Whole body (feet to head) becomes curved for a quick moment (unstreamlined)
5) my breath needs to finish sooner. It starts on time, I just still breathe while my opposite arm catches (kayak style stroke leaves less time).
More detrailed filming in water more clear planned
Bicep tendon needs something to cure it. For this reason I haven't really worked the biceps specifically for a year, perhaps they need work.
Updated April 8th, 2015 at 10:18 PM by __steve__
Plane ticket - check!
Rental car reservation - check!
Hotel confirmed - check!
Now, ready to pack and get to DC!
I have been doing VERY LITTLE yardage. Since i've been so tired out, stressed out, and feel like I have never really recovered from being sick, i've decided that I am better off doing nothing than doing something and not having it make any difference, or even worsen my performance this weekend.
Yesterday - 300 warm up
4 x 50's pull easy
4 x 50's kick easy
4 x 50's drill/swim easy
Today - not swimming.
Tomorrow - who can say? i'll probably go to Baylor. Need to shower!
Friday - nope. travel day = no swim.
Saturday - WISH ME LUCK! I'm going to take my squishy mat and nap/doze in between events.
When in doubt, i'd rather overtaper than overtrain!
3 X 100 2:00 1:45
1 X 200 3:30 3:30
Three rounds. Round 1 intervals left, 2/3 right.
3 X 100 kick 2:30
4 X 50 kick--25 fast/25 easy-- 1:20
1 X 100 swim
12 X 50 1:20 --choice
#3-6-9-12 are fast
17 X 100 pull
5 on 1:40
5 on 1:35
5 on 1:30
2 swim down on 2:00
My body is so tired this morning! I guess it is because I have become a bit more diligent in getting to the gym, after skipping several days & so now I have some residual soreness. Luckily for me, Grady & Stephanie came this morning, as I usually swim solo on Wednesday.
4 x 150 free/back/free @ 2:30
8 x 100 pull alt 1:30 & 1:45
4 x 100 breast/free @ 1:50
4 x 50 sprint/cruise @ 1:00
Total: 3800 LCM
I am doing the Fast Metabolism Revolution program right now and training every day is not what I am supposed to do but I am just adding an extra snack or two each day to account for all the yardage I do.
500 free kick w/zoomers
5x200@3:30 free w/paddles & bouy moderate
500 free kick w/zoomers moderate
5x100@1:50 free w/snorkel maintain 6 beat kick went a little fast on these
Total 3000 yards
Happy to get a swim in tonight after some busy days at work. I joined Johnson at the bowling alley yesterday after school before taking him and a couple of the other exchange students to a local sugar shack to see the process of making syrup. I learned that it used to take 40 gallons of sap to make 1 gallon of syrup, but now it is closer to 47.
4 x 50 Quarter's Strong
8 x 50 on 1:10 free, best avg (used snorkel)
1 x 50 easy
4 x 50 on 1:10 back, best avg
1 x 50 easy
6 x 75 on 1:30 (odd easy, even fast) (did 100s)
1 x 50 easy
4 x 25 drag race from mid pool :45
150 easy (did 250)
This is an old Fort hybrid workout that I like to swim at the start off my taper period, so I inflicted it on the team.
I had a quiet Easter due to having to work, but I finished an excellent Passion week Bible plan from youversion Bible app. There was a small gathering at my house, but basically turned into a birthday party for two nephews and a niece.
We now have six official entries in our meet at the end of the month. The coach that generally helps to run the meet is away so others are stepping up to help us. I am guessing that we will have around 25 entries.
The only other news is that I have started to use myfitnesspal again to help me keep track of calories. Haven't used it in a few years but i need the accountability to help me get to a healthier weight.
Type 2 diabetes is a growing problem not only in the United States, but worldwide. A Spanish study published in Nutrición Hospitalaria searched the literature looking for studies on exercise and diabetes. They found that aerobic exercise, resistance exercise, a combination of the two, and high intensity interval training all resulted in improving glycemic control. While the combination of aerobic and resistance offered the most benefit, they found that having a structured format that included a prescribed frequency, volume and intensity was essential. Consistently swimming with a masters swimming club would offer all of these benefits. Swimming on your own will as well, if you're consistent and give yourself a structured workout.