I was really stiff this morning after last nights workout. I loosened up just fine after the warm up. We spent quite a lot of time today working on my kick. I am finding six beat kicking really hard and almost feel like my stroke needs to slow down to get the kick right. This is going to take some time to perfect.
400 free with snorkel
6x50 alternating catchup and finger drag drill on 45
8x150, 100 free with six beat kick, 50 back on 2.10
8x75 kick on 1.20
5x(2x50 free on 40, 1x50 back on 40)
I worked hard on kick today and held 1.55s on the 150s and 55s on the 75 kicks. The 50s set felt good and I held 29-30 on the free and 32-33 on the back.
Today was some more pace work but tomorrow I will need some stroke focus.
Not doing really good with losing weight, just staying stagnated. YUCK! It seems that when I do a hard workout all that happens is I get hungrier.
2x400@8:00 free w/paddles & bouy negative split the 200's of each 400 #1 went 3:16 & 3:10, #2 went 3:15 & 3:05
8x50@1:00 free as 25 catchup drill/25 swim
20x50@1:00 free hold 90% of mile pace held :50's
400 free w/snorkle EZ
400 free kick w/zoomers
100 free EZ
total 3500 meters
First 5 minutes or so is spent putting in the 5 or so LCM lanelines...that's always fun.
500 (50 Free/50 Back)
10 x 50 @ 1:10 Odds Free Build, Evens Breast Build
8 x 150 SDK w/ long fins @ 2:15 I was either barely making this or missing the interval. The younger kids seem to have no problem with the set. They also do all the kick sets with kickboard and fins, I only do without kickboard when I use fins
10 x 200 IM @ 3:45 EN2 work
I only did 2 of these as I had to get out early to take my daughter to her choir concert at another school tonight. She did really well. .
IM stuff outside really stinks...especially when our two lanes were in the "open water" area of the pool without the lanelines. Dodgeball in a sense with backstrokers everywhere.
Not sure how much more swimming I'll get in the rest of the week prior to the meet. Hopefully I'll get to swim my events at the meet too. Cherries are starting to come this weekend, and they're talking about running them starting Thursday evening. Who knows what that means for my work schedule. I don't like it, but you have to do it, right?
PM only SCY
300 swim w/ under H2O turns
4x50 @ 1:00 k/dr (I.M. stroke order by round)
4x25 @ :10 rest build (same as above)
5x100 @ 1:20 get HR up (went 1:02, 1:02, 1:01, 1:01, 1:00)
400 @ 5:00 FR I.M. (no FL, substitute FR)
4x25 @ :30 FL
2x200 @ 2:40 FR I.M.
4x50 @ :50 FL
4x100 @ 1:20 I.M.
4x (w/ fins)
2x50 @ :45 BK
100 @ 1:00 FR
Today was the first day of summer season - meaning we have to be out of the pool by 7am for the youth swim team. That means at most 90 minutes of swimming - which in the grand scope of things is probably plenty - it's just 20 minutes less than I have had, if I get to the pool by 5:30 and not 5:50.
This morning my body was really tired. I just sort hung on for the entire swim. Ray was there but I couldn't keep up with him. Right now I am just hanging on through Wednesday and Friday to hit 70 miles. I feel the yardage I have been swimming, but I am going to hit that goal. Then, I am going to change.
5x300 Free on 4:30
8x150 Free on 2:20
5x100 Back w/paddles on 1:35
14x50 Free/Back on :50
With the holiday weekend I was having swimming withdrawal symptoms. If its not tough enough with me backing off after nationals a three day weekend is thrown in for good measure....God I am sad! Seriously though with the craziness at work at the moment I begged and pleaded with my wife to allow me to swim tonight. I was given the go ahead(I think she had a tough sleep night last night and if truth be known she was probably glad one of her three kids was out of the house to give her some peace and quiet). I swam a really tough set of 200s tonight and I am buzzing right now. For the first time today I feel good.
15 minute vasa swim bench at a high tempo
1000 swim with snorkel
10x50 kick on 50
10x200 pull with paddles on 2.30 holding under 2min pace
500 swum 25 back, 25 free easy
Total 4000 yds
I felt sluggish on the warmup but felt better on the kick set. The 200s were mentally tough but I held 1.59-2.01 on all the 200s. This is the best set of 200s since I got back in the pool.
Well, after only about 175 yards of breast that felt really good on Sunday... for the first time ever... I was disappointed not to be able to get into the Y yesterday to follow up and try to recapture the feel. Alas, the Y was closed on Memorial Day--as it should be. No open water venues available (drizzly and highs around 50, yuck). So I bought my first new pair of running shoes in over two years and *gasp* I went for a two mile run... my hamstrings now feel like they want to snap; it took a while to loosen back up this morning in the pool.
Today's workout was all about seeing if I could find that rhythm with my breast stroke again... it was there, fleetingly for a few moments in the warm-up, but in the context of an actual IM... well, let's just say I have a lot more work to do.
Here was my torment fest for today, 5000 SCY:
200 EZ fr
4 x 50 single arm fly (each length: 3-4 sdks/3r/3l/1-3 whole stroke)
200 bk pull
200 br kick w/ board
200 br pull
2 x 100 br
IM Abyss with bounce (3000)*:
4 x 100 IM
4 x 50 EZ (1-arm fly, bk pull [focus on hip/shoulder rotation], fr, fr)
*Rests between steps of this ladder varied from :15 to 1:30 (I gave myself a little more recovery after 800 and 600 IMs, rest after the 200s and 100s was closer to :15-:30). Times were slow, I was just trying to survive the set, though my first 400 IM was around 7:15, not bad considering the abuse I've been heaping on the body in the last week or so.
6 x 50 DPS free w/agility paddles & fins @ 200 pace @ 1:00 (34-35)
2 x 50 torque drill w/agility paddles @ :20 RI
5 x 30 burst dolphin kick cruise
1 x 50 fly from the blocks (no objection by lifeguard!)
-- clock was completely to the side, waited for 59, rolled back and went, so prolly left at 59.5 or so
-- this is a great practice time for me, even if it really was 31 low
1 x 50 back from blocks, on the top, 34
-- my rapid fire turnover works great in SCY where I only take 9-10 strokes per length, but I feel like I'm spinning in long course
-- need to find a stroke that is fast but has more DPS (like I have in fly & free), don't think this will happen before my meet though
3 x 30
-- practicing SDKs from a dive off the blocks
-- 12 SDKs puts me 1/2 yard short of the 15 m mark, so that is prolly the right count for a kneeskin swim
10 x 50 kick w/fins
odds = @ 100 pace (30-31) @ 1:00
evens = EZ @ 1:30
1 x broken 100 evil w/fins
-- 10 second break @ 50
-- 1:08 (33 high, 34 high)
4 x 50 w/parachute @ 2:00
-- free/back/breast/back kick
Total: 3200 m
GYM: 30 minutes of RC/scap ex and foam rolling
Made it out to Mason again and had a solid workout. I was most pleased with my 50 fly from the blocks. I've been yelled at for using the blocks before, but today the lifeguard didn't make a peep. Tomorrow, a recovery workout. I'm not going to do more than 2 long course workouts in a row again!
Updated May 28th, 2013 at 07:44 PM by The Fortress
Swam w/ Sam, Dave and Dave. Did a power hour workout today. 4K yds on a 1:30/100 interval. Felt pretty good as I was able to work a lot of stroke in.
600 warm up
400 IM/400 Free - 6:00
300 IM/300 Free - 4:30
200 IM/200 Free - 3:00
100 IM/100 Free - 1:30
100 IM/100 Pull - 1:30
200 IM/200 Bk Pull - 3:00
300 IM/300 Kick w/ fins - 4:30
2 x 400 IM - 6:00
10 x 50 Kick w/ fins - 1:00 Odds underwater sdk down/easy back, Evens IM Order
100 Cool down
Pool opened at 10 this morning. I got there about 10:15 and wanted to get a good workout in. It's unusual for me to 4 days in a row and 7 out of 8 days. After Wednesday it will 6 days and 9 out of 10. But, Tuesday starts the summer season, which means the youth swim teams start practicing at 7 am and we only have about 90 minutes in the morning. I have a chance to hit 70 miles for May which is 3/4 miles more than last year and more than I have ever done in one month. There's that yardage mindset coming back.
Created a new set today - a saw tooth - to add variety to a ladder or a "M".
3x100 on 1:30
5x100 Back on 1:40
Saw Tooth - 50-100-150-200-150-100-150-200-150-100-150-200-150-100-50 Free :45 per 50
Back Ladder - 50-100-200-30 sec rest-200-150-100-50 w/paddles :45 per 50
5x100 Free w/paddles on 1:30
10x50 Back w/paddles on :50
4x100 Free w/paddles on 1:30
Considering how hot the water was this weekend at the Y, I thought today would be great. That was until I got in my main set, then it was too hot.
I am not down to the intervals I used to be able to do these on. Then again I need to remind myself I am 5 years older than when I did this set last.
10x100@1:45 free w/paddles & bouy held 1:36's
10x100@1:55 free held 1:44's
10x100@1:45 free w/paddles & bouy held 1:35's
400 free EZ
Total 3800 meters
I did quite a bit of work around the house today, cleaning up in the basement, and around outside as well, including pulling a very large lilac tree/bush/whatever out from the middle of my yard. I was pretty tired by the time I got to the pool. Almost wished I'd gone to work instead (sometimes work is easier than the stuff around the house).
Long Course Meters in the rain:
8 x 150 SDK w/ long fins @ 2:15
John said these are easy, we should all make them. I was moving fast, and coming in around 2:10+ or so, barely enough time to turn and go again. The kids however were getting all kinds of rest.
Broken Descending Mile+ (the + part is the bonus 100 at the end of the 1500)
All were on coach's sendoff, he'd give us approximately a minute rest and then pick a point on the clock to leave
500 Free @ 70% effort (went a 6:45)
400 Free @ 80% effort (went a 5:32)
300 Free @ 90% (went a 3:58)
200 Free @ 95% (went a 2:33)
100 Free @ 100% (went a 1:12)
100 Free @ 100% (went a 1:08)
At this point we were huffin and puffin (at least I was), and coach John comes by and says "Alright, on the top...500 @ 70%" WHAT!?!!??! "Yep, we're doing another one!" OMG!!
500 Free @ 70% (went 7:00)
400 Free @ 80% (went 5:35)
300 Free @ 90% (went 4:02)
200 Free @ 95% (went 2:35)
100 Free @ 100% (went 1:15)
100 Free @ 100% (went 1:11)
I was completely toasted on the second round. I had to fend off a 12 year old girl the whole way through the set as well. She's a definite LCM swimmer, and I'm a SCY "need my walls, pushoffs, etc." type of swimmer. In SCY I can outdistance her easily, but not in this huge expanse of water. That's why I truly don't enjoy OW swimming either...no walls.
8 x 50 @ 2:00 Odds V-Sit Scull, Evens Sprint 1 of each stroke
I calf cramped up on the Fly one about 35/40 meters down the pool...and hobbled my way in.
200 EZ and out
Holy crapola!! That was a heck of a day! John said he did that set for all of us to prepare us for the 800 Free and 1500 Free that we're all doing on Friday night at the Apple Capital meet. Yeah, Thanks!
Today I swam 2 miles out at Brighton Beach with some CIBBOWS friends. The water continues to get colder instead of warmerótoday Cara measured it at 52, down 2-3 degrees from last week. Strange, but I'm not complaining--I think this extended cold water season is pretty nice.
It was a beautiful day to be at the beach, sunny, calm, and with air temps nearing 80. The water was clear and green and refreshing, and I enjoyed the familiar swim down past the Coney Island attractions and back. The water temperature seemed very mottled, with distinct patches of warm and cold.
We had a big group out today, nearly 30 people. Otherwise, the beach wasnít too crowded, and very few other people were out in the water. I didnít see any sea life today, but a few patches smelled distinctly fishy. There were some nice swells and even some whitecaps pushing me along for the last half-mile or so, which was odd because it didnít seem too windy out today.
I enjoyed warming up on the beach and chatting with friends old and new before heading back into the city. I really love the sensation of getting chilled through, then feeling the sun and sand warm me up from the outside in. Summer finally feels like itís here, with our big group back for weekend swims, and various races approaching. My first OW swim of the season (a 5k) is next weekend in the Hudson, and many of the people out at the beach today are either swimming MIMS in a couple of weeks or involved in supporting it (Iíll be a boat observer for that). The season is here!
I got a cool cookbook last week that looks like it might be useful for open-water feeds. Called ďFeed Zone Portables: A Cookbook of On-the-Go Food for Athletes,Ē itís full of little snacks that look tasty and suitable for eating while exercising (as the title suggests). Itís written with an eye towards cycling nutrition, but with the right containers many of the recipes could be adapted for in-water feeds. I almost want to sign up for a swim long enough to involve feeds again so that I can try things like the blueberry and chocolate coconut rice cakes, or tiny potato and leek frittatas (made in muffin cups). For this summer those will have to just be meet treats or boat snacks, but Iíll be keeping them in mind if I ever plan another long swim.
Dave, Dave and Roger met Carlile and myself at about 10:00 AM for a memorial day swim. Solid workout but nothing too special today.
600 Warm up
2 Rounds of:
* 100 IM - 1:30 (Second round I did 25 kick/75 free due to some confusion)
* 75 Kick - 1:20
* 50 Fly - :50
* 25 Kick - :30
4 x 50 Kick - 1:00, :55, :50, :45
16 x 100 - 1:40
* 1 - All fly
* 2-5: 1st, 2nd, 3rd, 4th 25 kick, rest fly
* 6 - K/K/F/F
* 7 - F/K/K/F
* 8 - F/F/K/K
* 9 - K/F/F/K
*10 - F/K/F/K
*11 - K/F/K/F
*12-15: 1st, 2nd, 3rd, 4th 25 fly, rest kick
*16 - All kick
2 Rounds of:
* 200 Free - 3:00 (2:26, 2:17)
* 200 Fly - 4:00 (2:49, 2:49)
* 200 Kick - 4:00 (3:10, 2:57)
Took the first round easy. On the second, I was sucked into a race w/ Dave. Really wanted to break the 2:49 fly from the first round but after going at it with him on the free, I didn't have much left.
4 x 25 - :40, no breath
4 x 25 - :20, hard
4 x 25 - :40, IM Order easy
50 Br, Hard - :38
900 free WFSP
SPL: 25 - 26
focus on the improved DPS
4 x 50 on 3:00SPL-time
36 - 0:4336 - 0:3537 - 0:3450 ez
200 ez WFSP
50 WF for time - 0:25 (high)
felt comfortable at 35M without breathing so I kept my face down and continued killing brain cells to the wall . Best LC time with fins for me.
Something clicked during warmup with my catch using the paddles. Carried the improvement in to the set of 50's. Former ones were about 40 strokes going at a 34 pace.
If a hypoxic 25 seconds at hard effort is possible, when SCY comes back around in 2014, I should consider a no breather strategy
I lost 2 lbs since last month (159lbs), need to eat more.
Updated May 28th, 2013 at 11:55 AM by __steve__
8 x 50 DPS free @ 1:00-1:10
2 x through kick w/fins @ 1:15
15 AFAP + 35 EZ
25 AFAP + 25 EZ
35 AFAP + 15 EZ
50 AFAP (flutter = 29, dolphin = 29)
2 x 50 EZ
2 x through swim w/fins @ 1:30
15 AFAP + 35 EZ
25 AFAP + 25 EZ
35 AFAP + 15 EZ
2 x 50 EZ
R1= fly (50 = 27 low)
R2 = evil (50 = 31)
8 x 50
odds = smooth DPS back @ 1:00
evens = backstroke kick
Woke up this am and learned that our appraisal was exactly the asking price! So all contingencies are removed and our full price house K is fully ratified. What a relief! I think the whole process would have been less stressful if we hadn't started off with the psycho buyers and 4 structural engineers and a lowball appraisal. They spooked us. Very happy to have it wrapped up. But now I'm going to start missing my house.
Made it to Mason today and it was deserted. Got in a solid speed workout. I may assign the main sets to my HIT folks.
Happy holiday everyone!
AM only LCM
400 pull w/ buoy + strapless paddles + snorkel
4x150 @ 2:20 k/dr/sw w/ fins
8x25 @ :20 rest build to FAST
7x100 @ 2:15 "special" 100s w/ fins (they had some name I can't remember...as you will see, the O2 deprivation I suffered clouded my memory!)
- start at the 15M mark and kick under H2O 15 meters into the wall
- flip and kick smooth on back in streamline 50 meters into the wall
- flip and kick under H2O 35 meters back to the original 15M mark
5x100 FR kick
RD1 @ 1:55
RD2 @ 1:50
400 @ 6:00 swim w/ fins last 25 of each 100 FAST
6x50 FR kick
RD1 @ :55
RD2 @ :50
200 @ 3:30 swim w/ fins last 50 of each 100 FAST
12x50 @ 1:00 FL
2 - 3 kicks 1 pull drill w/ fins
1 - first 25 build
1 - last 25 build
Saturday was hot but today was hotter at the Y. I tried to push as best I could but the heat zapped my strength.
5x100@1:30 free w/paddles these were touch and go
8x50@:45 free w/paddles &bouy held :40
2x200@3:00 free w/paddles & bouy held 2:45
3x100@1:40 free w/ paddles & bouy held 1:21
1x200@3:00 free w/paddles & bouy 2:45
8x100@1:45 free went 1:30,1:30,1:30,1:30,1:28,1:28,1:27,1:26
8x25@:40 free every 3rd fast
1000 free kick w/zoomers build
3x200@4:00 free x50 Sw/P/K/Sw
Total 5000 yards
With the girls out of town, I was free to do whatever. So, fixed a big breakfast of breakfast burritos, went to church, and, instead of going out to eat, went swimming before driving up to Nashville to have a late dinner with my daughter, Channing.
Swam 4500 yards although it felt like 9000. But, I did swim harder and worked on my pace. So it was a good workout and I was done at 4500 yards. Afterwards, figured out, I had put in 33,400 yards since Monday (6 workouts in 7 days).
5x100 Free on 1:30 (Descended from 1:20 to 1:15)
3x200 Free on 3:00 (2:35; 2:35; 2:32)
5x100 Back w/ paddles on 1:40 (1:17; 1:17; 1:18; 1:19; 1:17)
500 Back w/paddles -7:10
500 Free w/paddles - 6:32
5x50 Back w/paddled on :50 (:37-:38)
5x50 Free w/paddles on :50 (<:35)
4x100 Free on 1:30
2x100 Back w/paddles on 1:40
... and is open water training even thinkable in WI right now? It's already Memorial Day weekend and none of the area lakes are even close to opening for swimmers... only two weekends ago they were postponing opening day of fishing in MN, because there was still too much ice cover on the lakes. I'm hoping that the water done here in southern WI is warming faster than the air temps; we've had highs in the 50s for a few days now, but at least it's sunny. Morning swims with air temps in the mid 40s to mid 50s won't be so bad if the water is in the 68-70 range, but I have the feeling my local lake might not get that warm for another few weeks. Would love to know where my fellow Southeast-Wisconsinites are doing their OW training right now; Lake Andrea doesn't look like it will open this week and I don't have a wet suit, so I'm not going to brave the 40-degree temps in Lake Michigan.
So, I'm stuck at the Y in the SCY box for now... which means I'm getting a little worried about being ready for the LCM state meet on 6/23. I'm trying to compensate by adding distance and working on endurance for fly, back and breast. For two weeks now I've managed to get in (per week) at least three 4000-yard days, and three 2-3000 yard days; I'm still managing about 12 miles/week. Here are some of my favorites from the last couple of weeks from the 4000-yard range:
OK, Tuesday 5/14 was 4000 in about 90 minutes; focus on 200s:
6 x 200 alt fr w/ pull (buoy and paddles)
4 x 200 fly on 5:00
4 x 200 bk on 4:00
4 x 200 br on 4:30
400 EZ (4 x 100 fr/pull on 1:45)
Two days later I did this one, 4000 SCY in 85 minutes, focus more on turnover, being quicker, but still 800 on each stroke, my endurance is getting better:
400 EZ on 7:30
4 x 100 IM on 2:00
200 IM on 4:00
10 x 50 fly on 1:05
10 x 50 back on 1:00-1:05
10 x 50 br on 1:05
10 x 50 fr on 1:00
200 IM on 4:00
4 x 100 IM on 2:00
Two days after that one, Saturday 5/18, I did this monster endurance workout; Scotty thinks I'm crazy for doing 800 IMs... I think I'll be glad I did them when I'm doing 400 IM long course for the first time:
400 EZ on 7:30
4 x 800 IM on 16:00 (15:10, 15:05, 15:01, 15:20)
400 EZ in 7:00
--I finished this whole workout, 4000 SCY in only 78 minutes
This week I also had three 4000+ days; Tuesday's was painful (4200)... 450 IMs? I'm trying to account for that extra 40 yards in the 400 meter version:
6 x 200 on 3:30-3:20 (alt. fr/pull)
6 x 450 IM on 9:00 (8:20-8:45)*
CD: 300 EZ
*reps 1-2 = 125 fly, 125 bk, 100 br, 100 fr; reps 3-4 = 100 fly, 125 bk, 125 br, 100 fr; reps 5-6 = 100 fly, 100 bk, 125 br, 125 fr
Thursday was also an 85 minute, 4000-yarder with a lot of stroke work and drill... one-arm fly drills are really helping my flow on the full-stroke fly.
Saturday, I came back for another 4400 and swam a decent 10 x 200 IM set... felt pretty strong the whole way through:
200 EZ fr
100 3r/3l fly
10 x 200 IM on 5:00 (3:25-30)
6 x 200 on 4:00 (alt. fr on 3:30 and bk on 4:00-4:30)
2 x 100 fr
4 x 50 fly (1, 3 in :48-:49; 2, 4 3r/3l fly)
Today I had something of a break-through with breast... I finally found my caterpillar... after struggling with rhythm on breast and what seemed like a really slow turn-over, never seeing my times come down (busting a gut to swim 50 in under a minute), I swam a :49 50 br today after some pull drills... now I know why it's a short-axis stroke! I had been putting way too much energy and focus on my arms and shoulders, trying to get a stronger pull, when really it's all about the abdomen and back, timing with the kick and streamline. Today, for the first time, I felt like I was doing it right!