4 x 50 fr (relaxed) on 2:00
1 x 25 fr from block
4 x 50 flutter kick on 2:00
4 x 25 on 0:30 head up dolphin kick fr, fins and snorkel
left shoulder clicked on last go for breakout stroke, still good though
4 x 25 on 2:00 flutter kick
drylands - noon:
400m easy run (barefoot)
25 x 43m fast run on 0:30
400m easy run (barefoot)
weights - evening:
Leg Press 180 x 20, 360 x 10, 540 x 10, 720 x 3
hyperextensions - 3 sets
leg extensions - 1 set
leg curls - 1 set
rowing mach ab exercise with red band resistance - 1 set
calves - 2 sets
10 min stretching
RC - 2 sets
Updated May 26th, 2015 at 10:53 PM by __steve__
3 X 100 2:00 1:45
4 X 50 1:00 1:00
1 X 200 3:30 --
Two rounds. Round 1 intervals left, 2 right
1 X 400 kick
4 X 50 descend 1:20
1 X 100 fast 3:00
Three rounds choice
13 X 100 2:00
50 long/50 fast--swim or pull
#12/13 are easy swim down
Earliest OW Swim for me, joining my tri buddy Tim for a dip at Lake Paran. Air was about 65f, water 5 degrees cooler, overcast with occasional drizzle. Forgot my earplugs. We stayed in for about 35min and covered 0.85 miles. Felt great to get back to the OW!
Afterwards I took the boys to the Basketball Hall of Fame with lunch at Cracker Barrel and a quick visit to Yankee Candle on the way home. A good day.
13 x 50 fr (2 x 25 on 0:30) from block on 3:00
0 breaths 1st 25 / 1 or 2 breaths 2nd 25successful work on dive form
25 fast kick
Left shoulder a little loose from recent proportion of finlessness. Not worried, it should tighten back up by proposed June 6 LCM meet
Did not engage in any form of exercise yesterday
This morning I went to breakfast with my wife and kids before joining the senior racers for there 2 hour practice. Both kids were awake and in good moods and we had fun. The older my kids get the easier it is to get one or both kids acting like teenagers and ruining breakfast, lunch or dinner for everyone. This morning they were on good form and it was like the days when they were young. We took two cars and my son was chatty on the way to breakfast and again something that has become a rarity.
I was looking forward to a tough practice this morning but it turned out to be pretty straight forward and relatively easy compared to other practices I have swum with the kids previously. The pool was setup LCM.
600 free done with 4 kicks off the first wall and add one extra underwater kick per 50.
6x(50 done as 25 back kick, 25 fly kick on back, 50 3/3/3 drill(3 right arm free, 3 on side doing back catch, 3 right arm back, then switch and do the same on the left), 50 alternating free/back by round) on 1:10
2x(descending 100s starting on 1:45 and dropping to 1:05, descending 50s starting at 1min and dropping to 1min) :30seconds after 100s and 50s
400 done as 2x(50 breast on back, 50 breast done as 3 strokes on top, 3 strokes under water, 50 breast done as 2 kick 1 pull, 50 breast)
10x50 catchup on :50
5x100 back on 1:40
On round 1 of the descending 100s I was holding 1:10s and dropped on the 1:10 making it on 1:08 and came in on 1:07 on the 100 on 1:05. On the 50s I again made the second to last 50 but went :32 on the last 50. We did an easy 50 since we ended up at the wrong end. On round 2 we were allowed to pull and I knew I could make them. I held 1:07s until the 1:15 round dropping to 1:05 which I held for the last 3. On the 50s I made the set holding mainly :32s until the last one where I went :30. On the catchup set I worked on higher left elbow on my catch which seemed to take pressure off my shoulder which was sore after the pull on round 2 of the prior set. The 100s back I was holding 1:15s and felt pretty strong.
This is is the longest workout I have done in a long time and I felt pretty decent. Although long course always feel well long, I am finally feeling like I am comfortable doing long course again. It's amazing how long the feeling of comfort swimming long course takes to build up and how quickly it goes away when we stop training long course. I really wish we would swim long course all year but I guess that's not doable with the number of kids on the club team.
3 X 100 2:00 1:45
2 X 200 3:30 3:20
Two rounds. Round 1 intervals left, 2 right.
1 X 100 kick 2:30
6 X 50 kick 1:20
3 X (5 X 50 1:20 #5 on 1:40
swim 4 strong/1 easy
swim same stroke within a round
1 X 50 easy return
4 X (3 X 100 2:00
Swim 1 strong/2 moderate
WARM DOWN: 4 X 50 easy
Well, the first part of this month I just couldn't get to the pool very regularly and after a promising start to April I think I only managed about eight swims for that entire month (clustered around the weekends). With school out and thing fairly quiet around the office, I'm hoping to be more regular about my workouts. I'm now on 6 days straight (averaging maybe 2k per day). Today I wanted to throw in some decent intervals... but, man, have I lost some fitness.
Here's what I did (all freestyle):
5 x 200 on 3:30 (desc. from 3:10 to 2:57)
10 x 100 on 1:45 (1:27-1:30 mostly)
20 x 50 on :50/:55 (:41-:44 mostly)
3000 total in 52:30.
If I can do this workout in a couple of weeks on a 1:40/100 interval instead of 1:45 (so 3:20, 1:40, :50 interval for the reps in each set), then I'll start adding reps, maybe another set of 100s after the 50s... eventually a full pyramid (200s, 100s, 50s, 100s, 200s); that would be an awesome 5000-yarder.
UPDATE on the PLANT-BASED DIET:
Just thought I would jot this down too, since I'm going on two years as a Vegan. I've recently given my diet another overhaul... with the move and everything else going on over the last year a lot of processed food had crept into the diet... just because it's vegan doesn't mean it's necessarily good for you (Beer is vegan for example... mmm, beer). But I wanted to go back to the produce section and find some new ways to work in more whole foods, more raw foods... so I started juicing and blending lots of greens and veggies. I'm loving it, though my energy levels were all over the place at first as I had to wean my body off the sugars hidden in all those processed, packaged foods. Now I've got a routine down more or less: I eat one meal a day (salad or blackbean burger or mixed veggies chinese, maybe vegan tacos... my only criteria is that it has to have lots of veggies), I juice a bowl full of veggies once a day (usually a couple of carrots, cucumber, celery, green apple, ginger, lime, a bunch of greens), and then the rest of my food comes in the form of green smoothies. The weight is back down in the low to mid 160s (it had been creeping back up to 170), and I'm avoiding added sugar like the plague... now if I could just stay away from that late night bowl of salted popcorn!
I fell asleep early last night and felt tired when I arrived at the pool today. Tom is away at a wedding so coach Eric was on deck today. The pool was setup LCM.
400 free with snorkel
6x50 catchup on 1min
2x(100 free on 1:30, 75 free 25 kick on 1:40, 50 free 50 kick on 1:50, 25 free 75 kick on 2mins, 100 kick on 2mins) all with snorkel
10x100 pull at 3 seconds below 400 race pace on 2mins
6x100 pull at 3 seconds below race pace descending interval of 5 seconds per 100
The kick set made a nice change to our normal kick set. On the race pace 100s set I held mainly 1:03s with a few 1:02s on 2mins and then really worked my tail off on the descending interval to hold1:03-1:04s. Eric asked me to work on high elbow because I am dropping my left elbow. I actually think this maybe the cause of the pain in my left shoulder.
After practice I went to my normal basic yoga class where we worked on inversions and shoulders. It was a great yoga class and the stretching helped my shoulders.
Was crazy busy yesterday and did not get a chance to log my workout.
400 free with snorkel
6x50 catchup on :50
5x100 on 1:25
4x100 on 1:20
3x100 on 1:15
2x100 on 1:10
1x100 on 1:05
12x50 kick on 1min
6x(50 build on 1min, 50 done as 25 scull drill, 25 fast)
5 mins pushing off bottom of pool with vertical kick trying to touch flags.
I made the 100s down to 1:10 and had to stop for an extra :30 seconds rest after the first one. I then made the 2nd 100 and just missed the 100 on 1:05. I was a little upset with myself stopping because I think I could have touched and turned but I did not! We worked the kick set hard and I was alternating every two between streamline kick on my back and streamline kick on my front coming in on :50s.
I did not like the scull drill finding that it was nothing like swimming free and as such struggle to see how to apply it. The pushing off the bottom of the pool was really good fun and with the group it made a good competitive change to the end of practice. I made the flags from lane two but struggled in lane one where there is no sag.
Swim/SCY/Solo @ Pitt
100 scull w/paddles
8 x 25 shooters w/fins @ :40
5 x (25 AFAP shooter + 75 EZ) @ 2:30
10 x 50 @ 1:00
1-5 = stroke w/paddles @ 200 pace (R1 = back, R2 = breast)
6-10 = kick w/fins & board (goal: stay under :30, went 28-29), R1 = dolphin kick, R2 = flutter kick
4 x 200 back kick w/fins, descend 1-4
-- 2:25, 2:21, 2:17, 2:07
Wasn't to motivated today. But I guess it's not a bad thing for an anaerobic swimmer to get some aerobic work. This weekend, if I swim, I will probably just get in for adult swim at the Mt. Lebanon outdoor pool, which opens this weekend. Hope to go to yoga at some point too. Have a great weekend everyone!
Oddly quiet at work which is nice for catching up on some projects. I decided against volunteering to work Memorial Day, so I get a four day weekend! Today the boy's school had their annual Serve-a-thon, where every class goes into the community to preform service (Homeless Colalition, private homeowners in need of help with upkeep, etc). My guys went to the church that their former gym teacher pastors and helped with some small construction needs.
I hit the pool after dropping them off this morning:
200 free/200 back/200 IM drill
1 x Noah's Ark Shark Swim
2 x Noah's Ark swim (first one fast back = 1:14, 2nd free = 1:04)
200 loosen and out
(Solo/Rec/2300 yds/40 min)
Thursday May 21
Started halfway through work-out then swam the part I missed at the end.
2 x (5 x 100 1:40-1:30- 2 on 1:20-1:15 then 50 easy)
200 pull on 3:30
6 x 50 pull on 45
6 x 75 on 1:20 kick/drill/swim 2- fly, 2- back, 2 breast
6 x 50 on 1:00 2 x fly/ back, back/breast, breast/free
6 x 25 sprint on 40 2 fly/2 back/2 breast
6 x 50 kick on 1:00 odds whip/evens flutter
Since Nationals I have been swimming pretty regularly. I have made 3-4 workouts a week. Last week, I quietly passed the two year mark of when I was diagnosed with cancer. So, I’m now outliving my original prognosis. By the end of last week was feeling like I had some stamina again. Unfortunately, due to my husband’s travel, my kid’s activities and my chemotherapy, I was out for about 5 days.
This was not the real down part of my week however. The oldest member of my team suffered a massive stroke and is now in hospice. This has made me incredibly sad for the last two days. So bear with me while I reminisce. I first met Renee when she was in her late 70s and moved to our team from a different local team. I had spoken to her a few times when I found myself responsible for setting up the women’s relays at long course zones. We had a small group at the meet and I went around and asked everyone if they wanted to swim a relay. When I got to her, she looked at me and said, “Dear, you know that I’m not really that fast.” I told her that I didn’t care how fast she was and asked her again if she wanted to swim on a relay. She smiled and winked and said that if we needed her she would swim. I took that as a yes. The next day we had a 200 mixed medley relay with ages that spanned 39 (me, 7 years ago) to 79 (her). We swam our relay and then she went off to swim an 800 free. During the 800, we found out that we had won our age group so when she finished, we took her the medal. At which, she exclaimed cheerfully and thanked our whole relay explaining that it had been a long time since anyone asked her to be on a relay (She went on to become a vital part of our team at the annual Woodlands Relay Meet). After that, we became friends. I think that this is one of the wonderful things about master’s swimming. You can meet people and become friends with people from all walks of life and of all ages. Outside of my work, I don’t interact with people that are 40 years older than me on a very regular basis but on the pool deck this is not the case. During my illness, she has always reached out to me to find out how things were going and make sure that I was okay. I last saw her last week when I was at Lunch Bunch. She swam her workout and then came over to ask how I was doing. When I found out that she was in the hospital earlier in the week, I debated going over to see her but realized that it was really the time for her family. My last memory of her on the pool deck in her swimsuit smiling in the sunshine is perfect. She was fiercely independent, very funny and extremely kind. I will miss my friend but am extremely fortunate to having gotten to know her over the last 7 years.
Updated May 26th, 2015 at 08:37 PM by MaryR
Memorial Day practice--60 minutes
4 X 100 2:00
4 X 150 2:40
6 minute kick
12 X 50 1:15
odd: easy even: fast
8 x 150 pull 2:30
Last 50 fast
#8 is swim down
FAST FRI May 22, 2015 LCM
Swam: Wed & Thu
Thanks for my many BD wishes yesterday on FB, I'm 52, I age up in 2018.
AM practice LCM main pool
6:00 - 7:30
Swam with Jim Sauer, Boris, Lea, Anne,
Beside Ditz, Gull, Alley Cat
where was Mike V, Todd B & Tyler the Miler?
did around 700 - 800
5 rounds of:
something fast on 7:00, it could be a 50, 100, 200, or 400
all 5 must be the same, we had lanes for each.
at first I stood behind the 400 lane then decided to do 100's
did em from a dive 50 FR 50 BK did an easy 100 after most of them
went 1:08, 1:06, 1:05, 1:04, 1:03, 1:04
on the faster ones I 6 beat kicked
We thought we were going to have to move to the well or squeeze down to 5 lanes at 7:00
but UT women are gone and UT men volunteered to warm up in the well
so we stayed in the main pool the whole time
50 FL fast on 7:00
100 FR bk fast on 7:00
200 fr bk fast on 7:00
400 FR BK on 7:00
July 10 - 11, 2015
South Central Zone Summer Long Course Zone Championships
The Woodlands, TX
( i might just swim Sunday, got a wedding to attend on Sat )
Fri 08/14 - Sun 08/16
SPMS and Southwest Zone Summer Championships
Mission Viejo, CA
Updated May 22nd, 2015 at 12:00 PM by ande
Masters had 2 lanes Long Course with 9 swimmers in each, with everyone at various speeds. Not a good day for the workout that was given.
200 free kick
1700 Free this was fun being passed and passing others while trying not to crash into someone else trying to pass.
200 free kick
Total 3000 meters
10 50s from block
4 x 50 fr from block on 2:00
left shoulder started aching
12 x 25 flutter kick on 0:50
200 flutter kick
500 kick with fins
300 drill with fins
10 x new drill on 1:00
12.5 yds fast kick from midpool then flip, but push straight down toward bottom (10 ft) catching bottom with hands, push back up turning upright in process transitioning to 5 vertical kicks, and finally push to kick another 12.5 back to midpool
5 x 5 vertical kick jump-ups on 1:00 at 11 - 12' deep area
difficulty in keeping feet heading to bottom
10 x 5 vertical kicks on 0:30
vertical skull at rest
12 x 13.5 fast flutter kicking on 0:30
weights and stretching for 80 min
Updated May 24th, 2015 at 03:55 PM by __steve__
I had a busy day at work yesterday and was tired last night. I had a good night of sleep and slept through the thunderstorms that passed through Dallas last night. However when I woke up I had to drive through some torrential rain on my way to the pool. The rain made driving particularly difficult. We have gone from 15ft below normal lake levels in and around the metroplex on the back of a 5year drought to overflowing lakes; all of this since the turn of the new year. I am not complaining because we really need it but at this rate we can start selling water to California
5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
10x(leg press, lunges, leg extensions, inclined bench, bench, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside, lower back extensions)
2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
4x(flutter kick, oblique crunches, leg lift, planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds
400 free with snorkel
6x50 catchup on :50
16x25 open, close, easy, fast on :40 with fins
We will be going to 5 rounds of abs next week and I have set a short term goal of 6 rounds before summer Nationals. This set is 100% pain after about 2mins but I can feel improvements already in my core. Today was the first time I was able to do the last lift on the last round on the 90/45/15. I am also thinking of adding some v sits instead of the crunches and maybe the leg lifts we will do raises. It's sick thinking of ways of making this hurt even more but It's been fun with the other guys. When I did this on the road on my own it was hideous but somehow as a group it's not so bad.
planks, 4 x 1:00
streamline crunches, 2 x 40
90/45/15 leg lifts, 15
standing twists, 25 x 3 x 25
good mornings, 65 x 3 x 12
seated row, 70 x 3 x 12 (had to go down in weight here)
explosive leg extensions, 105 x 3 x 15
rear delt flys, 65 x 3-4 x 8
combo skull crusher and straight leg lift on bench, 30 x 3 x 15
glute isolator, 50 x 3 x 6 each leg
hip abductor, 100 x 3 x 8
Yoga, 30 minutes
Got in some drylands. I wanted to go to an actual hot yoga class, but was too busy. So did some yoga on my own. Teen Fort will be here this weekend, and I am very excited to see her!
5 X 100 2:00 1:45
1 X 250 4:30 --
Two rounds. Round 1 intervals left, 2 right.
2 X 50 swim--@ 85/90%-- 1:20
1 X 100 kick 3:00
18 X 100
6 on 1:40
6 on 1:35
4 on 1:30
2 on 2:00--swim down
My arms felt dead doing fly today. Oh wait maybe that is because I did some heavy weightlifting last night. I have one meet in june with the kids were I will finish up my IMX events.
This years goals are weight loss first, open water second, swim meets third.
500 free kick w/zoomers
400@10:00 IM in 8:31
2x200@5:00 IM in 4:04, 4:01
500 free w/paddles, bouy & snorkel
200 free kick w/zoomers
Total 2500 meters