I felt pretty tight this morning after last nights workout. I finally loosened up towards the end of the warm up and overall felt much better today.
400 free with snorkel
6x50 finger drag drill on 45
6x150 kick with flippers on 2 min
4x(3x50 back on 40 holding 200 pace, 100 easy on 1.20)
3x400 IM descend on 6 min
500 with snorkel
I really enjoyed doing some back and held 31-33 on the 50s. The 33s were on the first set and I consistently held 31 at the end. The 400 IMs made a nice change. I went 5.30,5.10, 4.55 which I was very happy with. Overall a good workout.
Sometimes I just can't stop myself from doing something crazy. Overall this was a relaxed workout, sort of.
500 free kick w/zoomers moderate pace
10x50@1:10 one arm fly w/zoomers alt. between rt and lt
3x200@3:30 free w/snorkle, strapless paddles & bouy holding 3:05's and making sure to get a good catch
200 relaxed fly for time from push the awesome part is I went 3:33 18 seconds off what I did in the meet
200 back EZ
500 free w/snorkle every 4th lap scull
total 3000 yards
Well, that was a very short lived scare from last night...though I'm still going to take it easy (for the most part) throughout the week.
6 x 50 Kick w/ board @ 1:10 (:48s)
6 x 100 Free Pull @ 1:40 (cruised 1:10s for 2, then 1:08s for 2, then 1:06, then 1:04)
20 x 25 w/ short fins @ :45
Odds SDK underwaterEvens Sprint Free (did relaxed free)
20 x 50 FAST Choice Swim in groups of 4 @ 1:20
I did 8 Free, 4 Back, 8 Free...sandbagged and played the caboose in the lane, just swam them "EZ", still holding 30s/31s on the frees
My Main Set:
5 x 300 Free @ 5:00 Odds FAST, Evens EZ
I let Henry go first on these...well at least the first 4, but I was right on him encouraging him along, which he actually needed. On the last one I was ready to let it rip, so I went ahead of him. Felt good to get moving finally...and no sense of pain whatsoever.
8 x 25 Dive Sprints & walkaround @ ~1:00 (coach's sendoff) That's not a lot of time with the walkaround too...I'm getting compared to these youngsters.
Not a bad day's work. I was happy with it, considering what I went through last night. It looks like my back or shoulder was just out of alignment or something, and my wife did well with her heels driving deep into my back last night. I still remember the relief I felt all over my body when she was able to pop something back into position. Damn those AFAP efforts in practice!
Swam w/ Dave, Dave, Dave, Roger and Danny. Light day. Going to really cut back for the rest of the week.
600 Warm up
8 x 50 - :40, No breath
4 Rounds of:
* 50 Drill - 1:00
* 25 Hard - 1:00
4 Rounds of:
* 50 Drill - 1:00
* 50 Hard kick - 1:00 (1:00 Rest before last kick)
200 Medley relay (2:07 - I did the breaststroke leg)
200 Free Timed (2:01, broken @50s for 10 seconds)
AM Crossfit and PM SCY
1:00 for each of the following:
- rowing machine
- med ball throws (in sit up position) @ 20 lbs
- med ball slams @ 10 lbs
5 @ 75 lbs
5 @ 95
3 @ 115
3 @ 125
3 @ 140
MAX @ 160 (9 reps)
5 hang cleans @ 115 (2 RDs) and 95 (4 RDs)
7 shoulders to overhead @ same weights as cleans
9 HR push-ups
Results: 6 rounds
600 swim (200 FR/200 I.M. drill/200 BK)
300 swim (100 FL kick/200 FR swim)
16x50 @ 1:00
4 AE kick w/ board
4 V.S. kick w/ board
3x150 @ 2:00 D1-3 to FAST (1:28s on the 3rd one each round)
6x75 @ 1:10
2 FAST breakouts
2 last 10M FAST into each wall
2 FAST (:43s)
300 @ 4:00 pull w/ buoy + strapless paddles
6x100 @ 1:30
1 FAST (56.8)
2 FAST (57.5, 57.8)
1 FAST (57.5)
6x50 @ :45
1 FAST (27.4)
2 FAST (27.5, 27.4)
1 FAST (26.8)
Hopped in with GregJS tonight at masters:
w/u: 200 Fr/200 Bk/200 IM drill/100 kick
Fort hybrid set:
1 x50 @ 100 pace @ 1:00
3 x25 @ 95% @ :30
1 x50 @ 100 pace
2 x25 @ 95%
1 x50 @ 100 pace
1 x25 AFAP
Masters minute, then:
4 x 50 Quarters Strong on :60 (did 5 on :45)
4 x 50 Quarters Strong on :60 (did 5 on :45, snorkel)
100 loosen and out
(Masters/Rec/2400 yds/55 min)
Good workout tonight. I spent the day working on taxes, which are now complete! With the meet in a couple of weeks, I'm transitioning to more intensity and Leslie's main set fit the bill; we both were hitting our 100 pace on the 50's. Instead of subjecting ourselves to another round, I offered up the old Quarters strong.
In other news, our recognized meet has been approved for the end of April. If you are in the area, stop by and have some fun! http://www.usms.org/comp/event.php?MeetID=20130427vermY
I felt pretty good today but was exhausted by the end of the workout. I did not get much food in before the swim and suspect I just ran out of fuel.
1000 free with snorkel
10x100 on 1.25 drill swim by 50
4x(3x200 on 2.20, 2x100 on 1.03)
12x75 kick on 1.20
I deliberately went as easy as i could to make the time on the 200s and held 2.15s and then pushed the 100s going 1.00 and 1.01s. The kick set was more of a long warm down.
Updated February 12th, 2013 at 10:17 PM by StewartACarroll
Continued our taper today. More fly and back today and more work on speed.
500 Free Warm Up
200 Back (2:54) Just trying to pull hard and be steady.
50 Alt Free/Back
25 Fly Sprint
8x50 Alt Swim Kick - Last one sprint kick
50 Back Sprint
25 Free Start sprint 15 yards
Broken 100 IM w/5 secs rest /25 (1:30 - :15= 1:15 - good for me)
100 Free hard - 1:13
50 Back Hard - :38
50 Fly - :43
Without any afternoon meetings today I was able to take a little longer lunch at the Y and did the following:
500 EZ swim
10 x 50 on 1:00 (mostly around :40-:41)
10 x 100 on 2:00 (mostly 1:22-1:24; mostly 1:22s in first half, 1:24s in second)
11 x 100 swum as so:
-2 x 100 fly on 3:00 (These were around 1:55)
-100 fly/back on 2:30 (50 of each; 1:50)
-2 x 100 back on 2:30 (1:48, 1:50)
-100 back/breast on 2:15 (50 of each; 1:55)
-2 x 100 breast on 2:15 (mid- to hi-1:50s)
-100 breast/free on 2:00 (1:40s?)
-2 x 100 free on 1:45 (1:29, 1:32)
400 IM relaxed, focus on "legal" fly and breast kicks (7:30)
200 free, EZ
The second main set was working on segments of the 400IM, my focus for the next month or so. I slowed down the fly and breast a lot to focus on the kick, make sure there isn't any residual fluttering on the dolphin or at the end of the breast in-sweep. I'm still having trouble pointing my left toe on the out-sweep (it's trying to point out, but just can't make it as far out as the right foot--this might be a flexibility issue, or might be related to the muscular imbalances I mentioned in my previous entry). In any event, I think the kick sets last night helped a little, because I asked our afternoon lifeguard, Jen, to take a look at it--she's been watching and commenting my progress over the last few weeks--on that last, slow 400 IM. She said the kick on both fly and breast looked a lot better, more balanced. Progress. I watched my 100 splits on the 400 IM and they were approximately 1:57 fly, 1:55 back, 1:58 breast, 1:40 free. Very slow, but working hard to keep the feet together on fly and breast. My strategy for the two March meets in which I'd like to do the 400 IM might be to go real EZ and safe on the fly and breast, and push the back and free hard to try to get myself back under 7:00. We'll see how it goes in the next week or so. Meanwhile... lots more work on the breast kick with the board, and the dolphins w/ and w/o fins.
SCY@FGCU Aquatics Center
Air temp of 75, pool at 79, 100% water clarity.
Sunny skies with humidity at 64%
800 RIMO by 200
200 IM as 25 Smooth, 25 strong
200 as 25DK,25DK/scull, w/snorkel
5x100 Fly on 1:45 as 25DK/scull, 25 Swim, w/snorkel
5x100 Fly on 1:30 as 25RA/LA, 25 Swim, w/snorkel/agility paddles
6x50 Fly on :50, desc 1-3,4-6; did 34-33-31,33-32-30
300 EZ BK as 25DA, 25 Swim DPS
5x100 BK on 1:40 as 25DA/25Swim
10x50 BK on :50 desc 1-5,(6-10 w/agility paddles)
400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)
200 BR Kick w/bd
300 BR as 4(25K/50Swim) w/snorkle
10x50 BR on 1:00, desc (1-5 w/snorkel), 6-10
4x500 FR on 6:00 w/snorkel, agility paddles
5:51, 5:50, 5:49, 5:48
4x50 FR on 1:00 rest, ABPT DPS, 1 breath per/25
400 FR/BK DPS ABPT
While not a recovery workout, still a moderate session with IM warmup, Stroke drills and pace swimming in Fly, BK, and BR. Even pace 2000 FR swim as 4x500. 200 yard BC set. Minor shoulder tenderness being minimized with band work and stretches. Gradually bringing back dryland weight-stack strength work 2-3 days a week after my daily core dryland sessions.
8 x 25 back shooters @ :40
6 x 50 @ :15 RI
odds = front scull
evens = caterpillar fly drill
10 x 25 burst + cruise @ 1:00
10 x (25 AFAP from dive + 75 EZ) @ 3:00
-- 2 of each stroke + 2 shooters
-- calf cramps
Woke up feeling like crap. I have the cold that Teen Fort has had the last few days. Couldn't do the workout I had planned; did some wee sprints instead, which was all I had the energy for. Even forgot my equipment bag. After, I headed to my thyroid for for my 6 month check up. My T4 is down again and my magnesium is very low, both of which likely account for the cramping I've had lately. I take a ton of magnesium, but I am apparently a fast metabolizer and don't absorb it well. I will have to be more diligent about getting magnesium injections.
On the upside, I checked the SCM relay rankings last night. Our small team did well. The mixed relays I swam with Teen Fort, Speedo and Bob Hansen in the 160-199 age group were 200 medley (#2), 200 free (#2) and 400 medley (#1). Teen Fort was psyched and has started plotting for the Albatross meet. Speedo has not been in the pool for a month, but swears he's getting in later this week. We shall see. One of our other 200 medley relays in the 200+ age group (that I swam with Barb, Gustavo and Tim) was also #5. Go us!
Updated February 12th, 2013 at 06:43 PM by The Fortress
Yesterday I had to do a double by necessity... didn't have enough time at either end of the day to do the full workout, so I split it in two... short swim in the AM on the way in to work and 30 mins of conditioning in the weight room from followed by kick sets in the pool on the way back.
400 on 7:30 (6:55)
4 x 100 on 1:50 (1:34-1:32)
4 x 50 on 2:00 (:40, 39, 39, 40)
400 IM, EZ, focus on technique; 7:45
2 x 50 EZ fr, bk cool-down
8:30-9:00 PM (took it all the way to closing time again!):
100 dolphins w/ fins
200 back dolphins w/ fins
400 breast kick drills
200 fly kicking w/ fins
200 back dolphins w/ fins
200 EZ free/fly
2900 SCY/60 mins.
It was supposed to be something of a recovery day (or reverse taper) after yesterday's meet. My kicks are terrible and I really need to work on them. My big problem is the dominant (left) leg doesn't want to slow down or back off... I joked with the lifeguard it was probably all those right-handed lay-ups I did back in high school; maybe as a result the left leg can be explosive, but the right one is like "what's the big deal? chill!" As a result when I do breaststroke kick work the difference is pulling me off to one side of the lane when I'm using the board or just kicking in streamline. Don't really know what to do about that except maybe do a bunch of right-leg only squats, presses until it evens out. Does anyone else have this issue?
Had a wonderful distance workout today working on keeping my right elbow up since when I get tired I drop it. That was what Rowdy saw on me this weekend.
Now that I am writing this my back muscles are starting to tighten up alot. Tomorrow will be recovery day.
500 Free every 4th lap back
500 free kick w/zoomers build thru the 500
10x100@1:40 free w/strapless paddles, bouy & snorkle practice reaching over the barrell on my catch. boy my right arm is tired and my back muscles are hurting went 1:28, 1:29, 1:28, 1:28, 1:27, 1:26, 1:25, 1:24, 1:22, 1:19
5x100@1:45 free #1 ez, #2 3ez/1fast, #3 2ez/1fast/1ez, #4 1ez/1fast/2ez, #5 1fast/3ez went 1:29, 1:27, 1:27, 1:26, 1:25
500 free kick moderate w/zoomers
300 free ez w/snorkle & zoomers use the legs more than arms
200 free ez
Total 3500 yards
600 (25 Free/25 V-sit scull)
10 x 100 @ 1:50 SDK w/ short fins MAX REST
Main Set: (did our rotating stations again):
4 x 200 Free @ 5:00, broken :10 @ each 50
8 x 100 Choice @ 2:30, broken :10 @ each 25
did 7 Free, mainly holding 55s, last one Fly - did a 59
That last one was my BIG MISTAKE. I felt a huge pop in my shoulder, on the back side. I have a bit of pain there now, and it reaches across my back toward my neck area, but mostly in the shoulder region.
I ended up swimming a few 100s easy in the next lane just to see what I had, but it was a no-go for the night, so I got out. I did manage to get my wife to do a little "dig her heels in" massage on my upper back/shoulder area, and got another pop in my back that felt awesome. A lot of the pressure went away, but the pain is still there a bit. I'm gonna take it really really easy for a while, and sad to say or think it, but I may have to bag the meet this coming weekend in Kirkland. Mainly with the events I signed up for, I just don't see myself being able to accomplish all that Fly on Sunday. It'll be my first events skipped as a masters swimmer I believe. I guess that officially makes me human, but it ticks me off a bit too. Oh well. Work in the morning.
3600 Yards total for the night
PM only SCY
300 swim 4/6/2 turns
4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick
RD1 @ 1:15 PINK HR (or lower if possible)
RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
4x50 @ :40 AE
4x50 @ :40 AE
8x25 @ :30
odd: 12.5 scull/12.5 FAST
even: 12.5 FAST breakout/12.5 EZ
2x500 @ 6:15 done as follows:
400 BEST EFFORT (4:09, 4:10)
4x50 @ :45 EZ
I actually felt much better tonight. It turned out that we did some fun stuff and different stuff tonight.
400 with snorkel
6x50 finger drag drill on 45
5x 4.50min tied to a bungee chord at 500 pace. 1 minute rest between sets
8x50 on 1.25 tied to bungee chord
I am guessing this is the equivalent distance. This was really fun and made a nice change from the long distance stuff we have been doing.
5 more days to our meet. Worked on starts and speed today. A lot of rest and not much yardage. I have to be careful about not being psyched out about the 200 IM. So I swam a 200 IM followed by a 200 Back - I was trying to go steady at about 85% effort, so the 3:12 IM and 2:55 Back was faster than I expected. My goal is to be steady and finish in the IM - it's my first time to swim fly and breast in a meet so - just finish and set a base time.
Looking forward to the "taper surge" to start in the next day or two.
4x25 Sprint 1st 12.5 yards
200 IM (3:12)
200 Back (2:55)
3x100 Free/IM/Back (1:23)
16x25 2 Swim/2 Kick IM order
10 Back Starts
SCY@Fort Myers Aquatic Center
Air temp of 76, pool at 79, 100% water clarity.
Sunny blue skies with humidity at 65%
200 FR DPS ABPT
200 BK as 50/DA, 50 DPS Swim
200 FR w/snorkel
200 FR as k/wScull, 25 STRONG, w/snorkel,agility paddles
6x400 on 6:00
Negative 200 split w/open turn pushes-offs on 2:20 #1-3(snorkel), 2:15 #4-6(snorkel,agility paddles)
2:16, 2:15, 4:312:15, 2:13, 4:282:14, 2:12, 4:262:12, 2:11, 4:232:12, 2:10, 4:232:11, 2:09, 4:20
300 BR Kick
200 BK as 50DA/50 DPS Swim
200 FR as DPS
Negative 100 split w/open turn push-offs on 1:15 #1-6(snorkel), 1:10 #7-12(snorkel,fins)
1:07, 1:06, 2:131:06, 1:05, 2:111:06, 1:05, 2:111:06, 1:05, 2:111:05, 1:04, 2:091:05, 1:03, 2:081:03, 1:00, 2:031:02, 1:00, 2:021:02, :59, 2:011:01, :58, 1:591:00, :58, 1:581:00, :57, 1:57
100 BK DPS
400 FR swim as 4 (50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel
2x25 FR on 1:00; 12, 12
2x50 FR on 3:00; 26, 26
400 BK/FR by 50 DPS ABPT
Base pace block sets towards 5K goal pace FR swimming with a mix of snorkel, agility paddles, and fins. Recovery swims and small speed set. Arms sore and tingly afterwards for several hours, which faded away almost completely particularly with stretching 5-10 minutes throughout the afternoon. This was a hard workout to do solo, swimming with the toys help me to get through it all. At 6x200s - arms are lead...ready to quit, but putting the fins on for the last 6x200s makes it more fun to go fast and motivates me to see sub minute splits, even as the effort becomes more than swimming without the fins.
I felt stiff and sluggish when I got in and did not get any better today. This was another jump in yardage.
400 with snorkel
6x50 catchup on 45
4x200 kick with fins on 2.30
4x(300 on 3.30, 100 on 1.05 AFAP)
1650 with snorkel 90% effort
4x(4x50 on 35, 4x25 no breather on 40)
I felt really sluggish on the main 300s but was able to get under the minute on the fast 100's, holding 58 and 59s. The 1650 I held 1.10 pace. The 4x50's were tough but held all of them between 30-32. I typically have bee doing 1 hour and 15 minute workouts but stiuck around for an extra 15 minutes to complete this one. This felt like a lot of yardage in 1.5 hours. I am not looking forward to tonights practice, but hopefully will feel better.
Rested most of yesterday with back problems. I seem to be much better now. Swam this morning with Dave, Dave, Dave, Roger and Danny.
600 Warm up
6 x 25 Sprint from dive to 15m, cruise - lots of rest
8 x 25 kick - :40 easy/hard
2 x 100 IM - 4:00 easy/hard
16 x 25 - :40 IM Order (Easy/no breath/kick easy/kick hard for each stroke)
200 IM Timed - Rest :10 @ Each 50. (2:27)
I think I could have gone faster. Didn't feel like a 100% effort.
50 Easy & out