3 X 100 2:00
1 X 150 2:40
3 x 100 1:50
1 X 250 4:15
3 X 100 kick 2:30
2 X 300 5:00
3 X 200 3:20
4 X 100 1:40
Pull: descend each group
3 X 50 1:15 1:00
3 X 100 2:00 1:45
33 swim @ 100%
Round 1 stroke(left interval)
Round 2 free(right interval
WARM DOWN: 4 X 50 easy
Wow, this was early for me. My body wasn't fully functioning either and I just couldn't maintain anything...
200 Kick w/ board
150 Kick w/ board
100 Kick w/ board
50 Kick w/ board
8 x 125 Free Pull (2 @ 1:45, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30)
The last two I basically swam straight through, and didn't even make the last one. Mornings suck.
6 x 50 SDK w/ short fins @ :50
8 x 25 @ :30 Odds EZ Free, Evens semi-fast Fly <-- I couldn't manage much more
Still fighting sinus drainage more in the lungs now than the sinus headaches I had. Still swimming thru it.
4x25@:10RI scull w/snorkle
3x(4x25)@:45 burst & cruise rounds 1&3 free 2 fly
2 times thru Round 1 free, Round 2 kick(w/zoomers)
50=>at 200 pace @1:00
100=> 50 at 100 pace + 50 smooth @2:00
1st 200=>100 smooth + 50 at 100 pace + 50 smooth @4:00
2nd 200=>fast broken at 50 for :05RI @4:00
200 free EZ w/snorkle
200 free kick w/zoomers
Total 3300 yards
We finished up for the day, and got a majority of the debris cleaned up and the house put "back into place", so I was able to break away and relax in the pool for a bit. It wasn't exactly a relaxing swim, as I was fighting the public swimmers open swim across the laneline from me. Twice getting large balls landing in front of me, or near me. I had to toss those aside...AWAY from the perpetrators. The guards are always yelling at them to keep the balls out of the lap lanes.
I rushed this in in 45 minutes, trying to go for yardage and intensity at the same time.
6 x 100 Free Pull @ 1:20 (1:06/1:06/1:05/1:05/1:03/1:03)
6 x 100 SDK w/ short fins on back @ 1:25
These actually got a bit tough on the last couple...legs were dying
100 Free EZ
4 x 50 Fly Fast @ :50
went :30, :30, :31, :32 <--hurt a bit on the 4th one
100 Back EZ
1 x 75 Free Pull @ 1:00
1 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
2 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
3 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
2 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
1 x 75 Free Pull @ :55
50 EZ and the guard kicked me out since it was time to close down.
So... my all 100s meet was this morning... and the results are in. I'm way out of shape. And I don't like sprints. But at least I didn't have to do any 200s or long distance; a good thing, because I really am not in the kind of condition I was in at the end of the summer. The low volume workouts have taken their toll. I didn't taper at all for this meet (why taper when I'm still trying to up the daily yardage), so I shouldn't have expected too much, but I'm still a little disappointed that my fly and back times weren't faster.
Here's how it went down:
100 free = 1:11.5 (0:03.5 faster than my seed of 1:15)
100 fly = 1:32 (also my seed time)
100 IM = 1:28 (seed time was 1:29)
100 back = 1:31 (seed time was 1:25... :06 off!)
100 breast = 1:48 (seed time 1:50)
So now I know where I am and where I need to go. The practice yardage has to go up so I can perform well on more than a couple of events per meet. And I'm going to do a lot of that yardage at aerobic pace working on technique to keep building the base, but I also see a lot of interval 200s, 100s and 50s in my near future. Backstroke and fly yardage have to go up if I'm going to bring my 200 times down.
I think I was in my best shape a few months back when I was doing long sets of 50s at 200 pace. And 100s-200s at an aerobic pace with short intervals. Will have to go back to that.
So I think that's gonna be the new name of my blog, cuz that's about how I feel most of the time!! It has been busy busy busy around our house - had loads of company for the holidays, and then daughter #2, had her #2 on NY Eve - bringing my total of grandkids up to 7 now. She had a scheduled c-section & wee've been babysitting big sister & running back & forth to the hospital, etc. Went back to work on Monday, after two weeks off, and I feel like I'm being punished for taking a vacation - so much paperwork to catch up on!!
So it's been very weird, weather wise around here - some days as hot as 75, some days as cold as 27 - scheduled to get down to 15 Tuesday morning, and workouts are held outside, unless it is below 30, and then they are canceled - unless it's a Saturday, in which case we have an alternate venue. Didn't know that until today's swim, but that's all right. Swam at 3pm SCY, and I don't think I've ever done a 5000 y workout in as short a time. Here's what we did:
500 pull, speed-play by 50's
500 drill/swim by 50's
300 fly/free by 50's (I did breast, as my shoulder doesn't appreciate fly right now)
30 x 100 @ 1:20. Ridiculous. I did 10, rested one, then 9, changed lanes, did 8
Was coming in around the :17 at the end there. Geez..
200 easy. Two lanes over, there were two very young men coming in at the :00 and :01 on the last 10 of these. MOST impressive. They aren't even considered the Big Dogs around here. Times have changed.
On the bright side - I DID do 27 of them, which I think, is pretty good. More than necessary, but Winter Madness (that's what I call it anyway) ends on Monday.Yea.
I was sick with the malaise that seems to be going round and missed a couple days of training. I was able to paddle around a bit on Friday:
Friday: Swim/SCY/Solo @ Sewickley
7 x 100 w/fins @ 1:45
odds = DPS free w/paddles
evens = kick w/board
6 x 25 burst SDK+ cruise
9 x 50 @ 1:00
--3 x back, breast, back breast + 50 EZ
5 x 25 shooter + 25 EZ w/fins @ 1:00
20 x 25 kick w/board, half AFAP @ :30
I used a free guest pass to try out LA Fitness, which is only 10 minutes from my house. My other options for weight training are far away (Sewcklely) or semi far (Rivers Club) and with the latter I get killed on parking fees. LA Fitness is only $29.99 per month, so I may join for convenience sake. The facilities are better as well.
long arm crunches, 2 x 50
flutter kicks on bosu, 2 x 50
captains chair leg raises, 15
russian twist on incline bench w/plate, 2 x 25
row, 80 x 1 x 8, 90 x 2 x 8
good mornings, warm ups, 65 x 3 x 8
rear delt fly, 560 x 3 x 8
explosive leg press, 155 x 1 x 5, 175 x 2 x 15
supine bench press w/DBs, 40 x 3 x 8
squat jumps w/bar, 45 x 2 x 8
DB pull in plank position, 40 x 1 x 15
fast push press on double cable machine, 35 x 2 x 30 (I ripped this off from a USC sprint training vid)
Bikram Yoga, 90 min
I didn't feel like making the long trek out to Sewickley -- where I would have been lucky to find 3 lap lanes and half the pool filled with screaming kids. So I decided to go to yoga 5 minutes from my house. The first half of the class felt pretty easy, the last half was hard to get through. The heat is such a barrier. I don't think I've gone to bikram for maybe 2 years. My balance was pretty awful. And I've definitely lost some flexibility with my lack of stretching this year.
2013 year in Review/Looking ahead:
1. I ended up with 371 miles, which surprisingly was more than 2012 (348) and 2011 (331). I attribute this to swimming more since I haven't been doing drylands.
2. Great first 6 months: I was really pleased with my swims at Zones & Nationals this year. I think it was the best 1-2 punch I've ever had. Everything just clicked. I broke NRs in the 50 fly (SCY and LCM), 50 back (SCY and LCM), 50 free and barely missed them in the 100 back and 100 IM. And I swam all 9 sprint events in SCY for the first time ever.
3. Sub-par last 6 months: Since June, I feel like I've only had two decent months of training -- Oct and Nov. December has been a complete bust with tapering, the holidays and the malaise. 2014 will be a rebuilding year. I've been pretty laser focused for most of my masters career. This summer and fall I lost focus for an extended period, and it took a toll. Not a big deal, but a lesson in what I need to do to be at or near the top of my game.
4. I think my best swim was my 50 fly at Nationals -- 25.70. Ironically, my worst swim at a focus meet was the 50 SCM fly at NE Champs - 29.9.
5. I really enjoyed having my daughter join masters and competing with her. We swam a bunch of relays together and grabbed some AA times. I was hoping we could swim some relays together at Zones this year, but she is out of the pool for awhile with a pinched nerve.
6. Right now, I guess my focus meet for SCY is Zones, though the order of events is terrible for me. I'm not going to Nationals ins Santa Clara -- too far, pool too crappy. LCM will be a bust for me, as it often is. I'm going to Europe for two weeks in late June-July and will be out of the pool. I haven't had good success at Nationals trying to come back after similar vacations. However, I may go to LCM Nationals at U of Md just to see friends and swim a few 50s for fun. In the short term, I have the Albatross meet in mid March.
7. Back to drylands -- I feel weak as a kitten and need to work on that! I plan to start seeing Ron D'Angelo, a trainer here, once a week to help get me on track and give me some new ideas.
8. I am still not adjusted to Pittsburgh. I constantly feel frustrated with the lack of facilities and the amount of driving I have to do to get there. It's been a month of swimming in a sh*tty pool with Pitt closed and it's starting to get very depressing. The brand new beautiful high school just opened up. 5 minutes from my house and only open to the public for adult lap swim M-Th from 9-10 pm. Not helpful ...
Belated Happy New Year everyone!!!
Updated January 5th, 2014 at 08:15 PM by The Fortress
This morning I enjoyed a very satisfying workout at the PCB pool. When I drove up for the 9am masters workout the pool still had its covers on—usually not a good sign. At the ticket counter they told me that the pool temp had dropped because the heaters were unable to keep pace with the unusually cold weather we have been having (lows have been below freezing, and yesterday’s high was only in the 40s—I know that won’t impress anyone in the most of the rest of the country, but it’s chilly for this area). The pool was open, though, with the guards uncovering just a few lanes as needed. The attendant estimated that the pool temp was around 75. Did I still want to swim? You bet I did!
I double capped—air temp was 41, and it was clouded over and windy—and made my way to the pool deck. There I saw that the pool temp display read 77.94. Perfect! There were three lanes uncovered, and just one other swimmer in the pool. Age groupers were milling around doing drylands. As I was taking off my parka the masters coach told me the age groupers were not getting in, and asked if I wanted a workout. I looked at what she had planned, but decided I would do my own. Here’s what it was:
1000 scy warmup (400s varied, 200 IM kick, 200 FR pull, 200 IM d/s)
5 x 500 FR with traveling backstroke @ 7:30:
1st one—5th and 6th 50 is backstroke2nd one—4th and 7th 50 backstroke3rd one—3rd and 8th 50 backstroke4th one—2nd and 9th 50 backstroke5th one—1st and 10th 50 backstroke
[I worked the portions of each 500 between the two backstrokes, so that the last one contained a hard 400. The sun came out as I did this set, and the wind died down some. More swimmers came in, and more lanes were uncovered. On the first 500, I was startled by a wetsuited swimmer suddenly in front of me as I was coming into the wall. It turned out to be my pal Paul, who had intended to dive under me but was stymied by the buoyancy of his wetsuit. We laughed about that.]
100 IM @ 1:45
200 IM @ 3:30
300 IM @ 5:15
400 IM @ 7:00
450 easy warmdown
I loved swimming in this water temp! My head got cold when I stopped at first, but once the sun came out even that was ok, and the double capping seemed unnecessary. But I didn’t like the partly covered pool—it was funny how much happier I was when there was someone in the lane between me and the dark water that lay beneath the tarps.
It’s been perfect weather for cold-water swims lately. Yesterday the air temp was in the low 40s, the water temp in the high 50s, and it was brilliantly sunny. I enjoyed a beautiful swim down the beach and back. I’m still a little uneasy about swimming out in the gulf here by myself, but I’m getting more brave about it. Plus, I haven’t been completely alone. The last few times I’ve been in the gulf I’ve seen a single foot-long white fish—the same one?—that comes and swims very near me. (I’ve learned not to startle it away by flinching when I see it). After I exited the water yesterday, though, there was a pelican diving right where I had last seen my little friend. I couldn’t tell if the pelican caught anything, and I hope “my” fish is still out there somewhere and will visit me again.
"REMINDER: Add pwb to my Christmas card list!"
- So I took pwb's advice and looked up St. Edward's School to swim at their pool. Low and behold, they are located only a mile and change from my condo and their practice times work almost perfectly with the college team's schedule. Practice started at 10, but I didn't arrive back at the condos until 10:45. Managed to dive in at 11, warm up on my own and then join the club team on their main set.
AM only SCM (!)
600 (200 swim/100 kick going 25 on back/25 R side/25 L side/25 surf kick)
4x50 @ :50 DPS
4x50 @ :50 FAST kick
200 @ 3:00 build by 50
200 @ 3:00 60/40 (60% FAST/40 % AE)
6x25 @ :35 AE FR no breath
100 @ 1:40 PINK
100 @ 2:00 DIVE FAST
RD1: FR - 59.3
RD2: I.M. - 1:07.4
Masters workout this morning, and the pool is even cooler! 80 degrees! Gotta love this artic cold weather pattern we're locked in to.
200 swim/100 kick/100 pull (did an extra 100)
4 x 50 Quarter's Strong
400 neg split on 7:30 (did 500 w/ snorkel and ap)
1 x 50 on 1:10 kick
300 Pull on 6:30 (did 400 IM)
2 x 50 on 1:10 choice (did kick)
200 (swim/stroke by 50) on 4:00 (did 300 w/ snorkel)
3 x 50 on 1:10 choice (did kick)
150 Dolphin Dives on 3:30 (did 200 back - 2:29)
4 x 50 on 1:10 choice (did kick)
100 for time (:58 - FR from blocks)
(Masters/Rec/2900 yds/75 min)
We had a full pool at practice today, with eight people including myself! A couple of new swimmers, too! I found this workout from a while back, and thought it would be a good mix to start the year off right.
Had a great workout despite the high chlorine levels. I am thankful they didn't close the pool.
500 free kick w/zoomers
4x25@:10 RI scull w/snorkle
8x25@:45 shooters w/zoomers
6x75@:15RI w/paddles & snorkle as 25 scull/25 torque drill/25 free
8x25@:45 burst & cruise 1-4 free 5/8 fly
6x50@1:00 at 200 pace went 38,39,40,39,39,38
4x50@1:00 at 200 pace went 38,39,39,39
2x25@:45 at 100 pace went 17,18
2x50@1:00 at 200 pace went 38,39
2x25@:45 at 100 pace 18,19
1x50@1:00 at 100 pace went 35
2x25@:45 at 100 pace went 17,18
500 free kick w/zoomers
Total 4500 yards
I finally had a solid nights sleep last night and woke up feeling pretty good. I love Saturday morning because we swim later than the rest of the week, yet its still early and I generally wake up without the alarm and have a coffee and read the online newspapers before I swim. I finally started to feel good today, like my taper was starting to kick in. It's early and I don't feel completely rested but even a couple of days of rest at this point makes a huge difference. I still do not feel quick but I am starting to swim quicker with far less effort. Considering I have two weeks of the taper left and we are still doing pretty decent yardage I am excited about the taper. Tom told me that tomorrow is my last non swimming day so make the most of it. I will still get lots of sleep but we will be swimming every day to the meet. I have always liked staying wet during my taper and I am looking forward to the next two weeks. Today's workout was fun and despite doing a lot of 50s I really enjoyed the workout, especially starting to feel easy speed.
4x300 on 4.30 swum by 100, swim, kick, drill
30x50 swum as 5x(2x50 swim, 1x50 kick, 2x50 catchup, 1x50) starting on 35s for all 50s within the set and adding 5 secs per round.
12x100 swim with snorkel on 1.10 swum smooth
10x50 power rack with 80lbs on 1min
The 50s were fun and i liked starting with the fast 50s and the set getting easier. The kick was obviously quite challenging but i made the time, but by the time i did a quick drop of the kick board i was playing catchup.In particular the catchup 50s were touch and go. The aerobic 100s were surprisingly easy and despite swimming them with my broken snorkel I made the times very easily. I need to buy a new finis snorkel head band but at $10 I am going to try a few cheaper solutions first. I will try a bungee cord when our pool store opens on Monday. The power rack was hard today but I felt like I was flying when I was warming down even though I was going very easy.
Updated January 4th, 2014 at 01:12 PM by StewartACarroll
It was a crowded night tonight. There were already 3 in the water when I got in, then within the next 10 minutes, all 6 lanes were full and 4 of them had 2 people in each. Soon all 6 lanes were doubled and a couple had 3 in them. Crazy new year people! At least I was able to swim.
8 x 50 Kick w/ board @ 1:00
6 x 50 Kick w/ board @ :55
4 x 50 Kick w/ board @ :50
2 x 50 Kick w/ board @ :45 missed the last one
With the extra waves from others around me in made this set a bit more challenging than kicking across flat water like normal.
8 x 175 Free Pull @ 2:10 (This is just about KNelson intervals...but he'd be doing at least 16 instead of a wimpy 8!
I was holding right at 2:00 on all of them...which was on track with my 19:00 broken mile from yesterday
200 EZ Free
8 x 50 SDK on back w/ short fins
2 @ :45, 2 @ :50, 2 @ :55, 2 @ 1:00
500 Stretchout Free
Not bad for an hour!
- 5 x 50 on 1:00
- 5 x 50 on 0:55
- 5 x 50 on 0:50
- 500 backstroke WF
- 10 x 25 sprint free on 1:30, hypoxic
16's, few 15h'smore efficient effort than force
- 500 without fins
- 10 x 25 UWDK on 1:00 WF
- 500 various fin related fun stuff
- 600 human paddle and scull
Starting to enjoy 500 back warmup with fins.
Drylands accomplished last evening, but held back some* and the body parts felt quite robust in the pool today. *New years resolution is to lay back on upper body dryland intensity. This is because I've had various chest, lat and shoulder musculo-tendon issues, likely from overloading an otherwise, lanky bone structure. Therefore, until I'm mostly rejuvenated, all upper body weight training will be therapeutic based (over 8 repetitions with no more than 80% force). Will be more cautious in future.
I went to bed early last night and was out pretty quick but woke periodically throughout the night. It was not a bad night’s sleep but not great either. Today’s workout was low intensity and not too difficult either; just what the doctor ordered.
400 swim with snorkel(I broke the strap on my snorkel yesterday but jerry rigged it)
6x50 catchup on 45
12x50 kick on 1 min with instructions to kick easy
6x200 on 3.15, odds free and evens IM
3x500 on 6.30
5 mins of break out cord work
I held 38-40 on the 50s kick and felt surprisingly strong. The 200s free I unintentionally descended and went 2.10,2.05,2.02. The IMs I went 2.25s and felt pretty good. The 500s I started with the snorkel but after the first 100 on the second 500 the snorkel snapped again; this time the strap is done. From the looks on the web site you cant just buy the strap you have to buy the entire strap and band that integrates into the snorkel($10). I will try using a bungee strap to see if that works. Anyhow after throwing the snorkel half the length of the pool I swam the rest without the snorkel. I went 5.25’s on the 500’s. The short breakout cord work is tough and is basically 5 minutes of non stop push off and breakouts with no rest. Overall a good workout with lots of easy swimming.
Today I did 3200 SCY in about 63 mins. Not trying to push it, just trying to loosen up.
400 EZ (alt. free and pull 100s) on 7:30
4 x 100 IM on 2:00 (desc. 1:46, 1:43, 1:40, 1:38)
4 x 50 fly on 1:00 (:47, :48, :49, :50)
MS (2000 straight):
1 x 100 fr
1 x 100 bk
1 x 200 fr
1 x 200 bk
1 x 300 fr
1 x 300 bk
1 x 400 fr
1 x 400 bk
Also did another 3500m in rowing, but was a little slower today because working out on the cardio floor leaves you open to conversation with folks passing by… my focus wasn't as strong for a few hundred meters and it took me an extra minute or two (16:00 total). My 20-25-minute stretch afterward felt great.
Swimming YTD = 4+ miles
Rowing YTD = 7K
200 fr/200 bk/200 im drill warmup
Shark Swim - IM
100 - 100
200 - 200
300 - 300
400 - 400
10 x 50 fr on :40 (held 35's)
250 warm down
(Solo/Rec/3350 yds/60 min)
First swim of the New Year, with a nice treat: water temp = 82. Unheard of around here! With the cold temps (we got as low as -16 overnight Thursday) they are having trouble keeping the pool warm. The aqua joggers were crabbing, so I made sure to complain to the guard that the water was too hot!
Looking toward this year in the water, I am choosing to drop my GTD to 250 miles as life seems to be staying busy, especially with the exchange students and some small trips planned. Last year my only pool meet was our local dip, and this year I am sure if many more opportunities will be available. I will keep looing at OW swims, although Kingdom is out. Looks like the cable swim at Lake Placid is on, and perhaps some more depending on my work schedule.
PM only LCM
8x50 @ 1:00 odd: k/dr, even: dr/sw by 25 w/ fins
3x100 @ 1:20 AE pull w/ buoy + paddles + snorkel
6x100 @ 2:15 Rouse 100s w/ fins
50 @ 1:00 AE FR kick w/ board
2x25 @ :25 FAST FR kick w/ board
Arrived in Florida last night with the college team for their week long training trip. Unfortunately the pool we are training at is 30 minutes from our condos and there is no masters team there (or club team whose workouts work with my schedule). To make matters worse, there are no other pools in the Vero Beach/Sebastian area that seem to be open, so I am stuck coaching from 8-10, driving the girls back, then turning right around and driving back to the pool if I want to get a workout in before I have to be back to take the girls to the second practice at 3. Anyways, the silver lining is I can continue to train exclusively long course meters until I return to Little Rock on the 9th.
We only have an hour today.
12 X 100
4 on 1;40
4 on 1:30
4 on 1:25
1 X 200 kick + 50 swim
3 X 100 IM 1:45
4 X 25 fast :30 #4 on 1:15
Three rounds. Round 1 25's fly, 2 back, 3 breast(on :40)
WARM DOWN: 4 X 50 easy
FAST Fri Jan 3rd, 2014 SCY
Lifted yesterday, Wed, & Tue
Swam Sat with Longhorn,
missed Sun - Wed, was in New Orleans for New Years & ate way too much
Missed the Jan 1st 2 hr work out, which was 14 x 500
5:30 to 7:00 dove in at 5:35
swam with AlleyCat & Todd, miler was there but swam several lanes over
assigned 2 rounds of
200, 8 x 25, 200
went around 6 or 700
10 x 50 on 1:15
odds fast, went 27 fr, 32's on Br
10 x 100 kick
odds fast did fly & BR, went 1:08's fl, 1:20 no board br from a push & 1:15 from a dive
10 x 200
went 2:08 on 1, 2:03 on 2, 2:16 on 3 IM, skipped 4,
#5 kick no board fly from a dive went 2:15
swam around 300 easy
probably zones, maybe Nats