"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
It was long course today so I improvised.
500 free kick w/zoomers
400 free pull w/paddles & bouy
400 IM as drill fly/pull back/kick breast/swim free
300 fly scull drill w/zoomers
300 back kick w/zoomers
200 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
200 back pull w/paddles
100 breast pull w/zoomers
Total 3000 meters
Well, I just got my paycheck from work at Tree Top, and it was nice to see my holiday pay for the 2 days of Christmas Eve and Christmas Day on it. The 401K matching and other additions are quite nice too. That means I finally made it past my 90th "work" (not calendar) day. So I'm full-time there now...no getting rid of me "just because" now.
Went for a workout after work today (have to work day shift for a couple days), and tried to hit it hard to get my body into shape for my meet in just over a week. I think I'm basically back in shape where I was before all my out of the water time. My physical job probably keeps my muscles where they need to be, and just a bit of time back in the water was all I needed for the feel to return.
200 Kick w/ board
150 Kick w/ board
100 Kick w/ board
50 Kick w/ board
Broken Mile Pull w/ Catalyst Paddles:
11-10-9-8-7-6-5-4-3-2-1 lengths with :10 rest between each.
Total time minus 2:30 for time.
A few of the times I checked:
275 went 3:15
250 went 2:55
150 went 1:40
100 went 1:06
75 went :49
50 went :31
Total time was 20:40 (minus 1:40) for roughly a 19:00 1650 time. It was pull w/ paddles of course, but still one heck of a set!
350 EZ Free
My first IM/stroke set in a while:
3 x 100 IM @ 2:00
1 x 100 Fly @ 1:15 (went 1:06)
3 x 100 IM @ 2:00
1 x 100 Fly @ 1:15 (went 1:08)
2 x 100 IM @ 2:00
That set was good. The fly's really weren't that bad though the 2nd one was a little tough to complete. Actually the first IM after each fly was the hardest part. Minimal rest then push off for more...UGH!!
200 EZ cooldown
Felt good after this swim. It's just what I needed, and gives me a little more confidence for my fly endurance at the meet.
Updated January 3rd, 2014 at 12:06 AM by jaadams1
Today I did my first swim of the year and thought I would have a little bit more left in the tank, but ended up slogging through... yuck. Even though the Y was closed yesterday, the interval snow shoveling we've been doing to dig out of the New Year blizzard meant that I really didn't get a full day of rest. At least that's the excuse Scotty and I are using. I'll get to the workout in a moment, but I wanted to post my entry for the first meet of our SCY season--this Sunday in Oconomowoc at the Pabst Farms YMCA. I did this meet last year--my first SCY meet--and it was a lot of fun, so I've been looking forward to it. Here are my events:
I decided on 100s; Scotty is not going to be at this meet, so he wants the next one to be our "sprint" meet--I'll probably do all the 50s and the 200 IM for that one... we're looking at the end of January. I'm not a big fan of the shorter distance 50s and 100s, but since I HAVE to do a meet with all 50s in a few weeks, I thought I might as well get all the 100s out of the way now and be well on my way to completing the check-off challenge for 2014. Also, I don't have recent 100 times for a lot of these events in SCY, so I'm interested to see exactly where I am. The 1:15 seed time is what I swam last year at this same meet and that's the last official 100 free I have a time for. 1:32 fly seems about right, that's what I'm hitting on a good day from push in practice now, so it's a conservative time. My SCY times from last spring were way slower than that, so I didn't use any of those splits in determining my seed time for 100 fly. 100 IM and Back seeds are my fastest times from last spring. I'm hoping to be able to at least match them here at the start of the season, we'll see! My last 100 breast in an SCY meet was 1:37, but I've been having so much trouble with that stroke and it comes at the end of the meet... I'll see what I have left to give it, but my focus is going to be on just trying to maintain a legal stroke.
BACKSTROKE OVERHAUL: My focus since the last meet (SCM champs in December), in addition to just trying to lay a base for the season, has been to work on backstroke technique. And I've been all kinds of sore in places that don't normally feel sore as a result. I'm anxious to see what my 100 back time is with my new stroke. After a year of steady progress, I'm a little bit worried that I've been tinkering too much and that the times might suffer as a result. The change I've made is this: instead of sweeping my hand/arm straight through upon entry (engaging mostly the lats and shoulders for a strong pull), I'm now dropping my elbow on entry and whipping the bent arm into a quick pushing motion. I know this is much more efficient and it's less stress on the neck and some portions of the shoulder, but I'm not sure if it's actually faster... I feel like I get a much better hold on the water and generate more force from my lats when I use the straight arm. My regular training partners at the Y are assuring me that more power is going to come from the push and follow through generated by dropping the elbow first. This weekend's 100 will be a big test of that theory. Everyone says my backstroke looks great now, but my practice times seem a little slower than they were late fall, so we'll see!
Todays main set was a repeat of one that I completely rocked out at the end of November... I decided to do it again to gauge my fitness in comparison to 6 weeks ago. OK, so it's the beginning of the season and not every workout is going to be great... this is how I'm consoling myself.
400 EZ (free, pull, bk pull, bk by 100s) on 8:00
4 x 100 IM on 2:00 (1:42, 1:37, 1:37, 1:37)
4 x 50 alt pull/fr on 1:00 (:43, :40, :43, :39)
8 x 50 on 1:00--400 IMO
4 x 100 on 2:00--400 IMO
4 x 100 on 2:00--400 IMO
8 x 50 on 1:00--400 IMO
100 breast kick w/ board
100 breast kick w/ board
100 bk pull
4000 SCY/~90 minutes
The 100s fly were in 1:36-1:39; 100s back 1:41-44, 100s breast in 1:57-1:58, 100s free were around 1:32-35... yuck! Compared to the times I was swimming on November 21st in this workout, this does not look good. At that point I was swimming back and free in the high 1:20s and fly in the low 1:30s. Maybe I was just having a bad day. It's a good thing I'm not swimming the 400IM on Sunday!
3500-meter/15:00 row on the cardio floor*
20 minutes stretching
*In the last few weeks I have been trying to incorporate more core work (rowing machine is awesome.... thanks for the tip, Swimmer mag!) and a lot more stretching/yoga to counteract the tightnesses that have developed over the last couple of years of swimming. The stretching has been invigorating and I'm really enjoying the rowing too... it's great for glutes, quads, and all the stabilizers in the trunk as well as lats and shoulders. The first day I got on the machine to try it out I did 1500m in about 8.5 minutes, then upped it to 2000m in around 9-10 minutes the next couple of times, then I did 2500 in 12:00, 3000 in 13:00 the last couple of times I've rowed. Today I was watching my pace and was averaging under 2:10/500m for the first 12:00 or so and used the last three minutes as a cool-down and easily brought in the 3.5K row under 15:00.
I'll try to use the Blog to keep a running tally of how much rowing I do...
Rowing YTD: 3.5K
Updated January 2nd, 2014 at 08:03 PM by mcnair
This morning I had a good swim at the PCB Aquatic Center. I was hoping to swim in the rain, but it was mostly gray with just a few drops. At least the forecast thunderstorms didn’t show up! Here’s what I did:
1000 lcm warmup (400s, 200IM K, 200p, 200IM d/s)
4 x 150 (K/Build/easy), IM order
8 x 200 @ 3:45, odds IM desc, evens FR < 3:20
10 x 50 w/zoomers @ 1:05, odds K, evens K w/ arms
6 x 100 FR/BK, desc. 1-3 and 4-6 @ 1:50
3 x 200, odds pull w/ paddles, even FR/BK by 50s
I had my own lane for all but the last 500 or so of this—when the visiting Sewanee team showed up I moved over to split a lane with another lap swimmer. The visiting college swimmers must envy the teams that actually go somewhere warm for their winter training trip—it’s been rainy and cool for most of their stay, and while the sun is coming back tomorrow, it will be chilly! I prefer this weather to tropical climes, but I think I’m in the minority on that!
Warmed up with 500 easy free WFSP
3 x 50 DFS free moderate + 50 drill
34, 34, 32 on moderate sprints
4 x 25 DFS free fast (with video to analyze)
13 low's to high's
Tried to get under 13 but thinking about it, it's gonna take another level of stroke form improvement and streamline to get there. The DFS's from this pool side really aren't much faster than from a push (side slopes up and only one foot grips properly, esp when wet), but it does simulate entry and SDK portions of block starts rather well. Though the angle is too gentile, I also feel starting from the side forces you to get into entry position quicker.
Here is a front shot from under the very turbid water:
Left arm naturally shaped for swimming
Being accident prone, when I was a kid I seemed to break my arms quite often, as each arm had been broken twice before I was 11 yrs. On one occasion my left elbow broke rather severely deforming its range of motion. Surprisingly, 40 years later this would help me swim faster - lol.
I also just recently realized this. Though this is the arm with the trick shoulder, I have always seemed to get a better feel and grip from the left side underwater pull - it just feels more natural. The shoulder related drawback however occurs during the left arm recovery (feels awkward, like it is in the danger zone in range) where I compensate with the right stroke and find difficulties maintaining solid rhythm, roll, and streamline. I may show a clip from above the water demonstrating this in another post.
At least 15° off:
Updated January 2nd, 2014 at 06:00 PM by __steve__
Long time no blog post!
I got the flu right after the Christmas relay meet, started feeling bad on Saturday December 14th. I still don't feel 100%, but I can do modified workouts and manage my rest so I don't overdo it on my comeback.
I started P90X3 and it's awesome! I must say, 30 minutes is really just right. There's no need to do more or longer which I think is just diminishing return at around the 45 minute mark. The hard part is doing any of these programs AND swimming at the same time.
I've been workout out on my own because of the flu and then doing P90X3. I'd rather keep up the speed over yardage or reps, so here's a few of my main sets:
New Years Eve:
4 x 100's on 5 minutes, with TYR Burners, SCM
1st straight 1:12
2nd 50/10/50 1:08
3rd 50/10/25/5/25 1:04
4th 4 x 25, 5 secs 1:02
Day after New Years (Today):
4 x 50's from a dive, no interval, but around 3-4 mins.
I was quite spent after those sets, but glad I did not waste my time with 200's and 100's of no real speed. That would have been garbage yardage for me. I just want to try to keep up my speed since I have no energy to spare, and i'm pretty tired with 2000 to 2500 total SCM.
If I don't feel much better, i'll probably strictly adhere to 4 x 50's, the 100 IM, and 100/200 backstroke. Anything else just feels so terribly difficult. I've already swum a 100 fly this season, so I don't feel the pressure to have to swim it again if I don't feel up to it.
I am also so woefully heavy - a whopping 143 lbs now - so I need to really watch the junk food for awhile, or at least moderate it to get back under 140. With P90X3, swimming consistently, and a bit of self-control, surely that is good for an "easy" first 5 lbs?
2 X 100 2:00
4 X 150 2:45
1 X 200 -
4 X 200 3:20
1 X 100 kick 2:30
4 X 100 1:40
1 X 100 kick 2:30
8 X 50 1:00
1 X 100 kick -
Descend 100's and 200's 1-4.
Swim the 50's--odd: easy even: fast
I had another restless night of sleep last night. I dont know if it was the thought of work or sinus congestion but I kept waking up. The only good part about it was I was wide awake and ready to go to the pool. Todays workout was our 5,4,3,2,1 test set of descending 100's with some other quick 50s and 25 thrown in for good measure. Again I did not feel any easy speed, but overall I felt quite strong.
10x100 on 1.20(should have been 1000 with snorkel, but my snorkel strap broke so I reverted to 10x100's instead)
12x50 kick on 55 build
5x100 on 1.20
4x100 on 1.15
3x100 on 1.10
2x100 on 1.05
1x100 on 1min
3x(4x50 on 1min fast, 4x25 AFAP on 50)
300 breath 3,5,7 and work the walls
I felt pretty tired on the 1.20's and 1.15's but stuck with it and finally started to feel ok on the 1.10's. I made all of these although the last 100 I only did on 1min, but this is a great set for me. Last time I did this I went 1.01 on the last 100 so I was faster today. The 50 and 25 set was lactic hell but picked up my pace throughout the set. On round 1 I went 28,28,28,28 on the 50's and then 13,13,13,13 on the 25s. Round two I went 27,27,27,27 on the 50's and 12,13,13,13 on the 25's. The final round I went 26,26,27,26, on the 50's and 12,12,12,12 on the 25's. My legs were burning pretty bad and I felt quite out of breath at the end of the fast set.