I am done with doubles before Nationals, and yardage is going to drop pretty significantly this week(last week i did just over 35K). This morning i felt pretty strong and all my aches from the crash on friday had gone.
400 free with snorkel
6x50 catchup on 1 min
12x50 kick on 1min
6x200 on 3 mins pull descend 1-3 and 4-6 no more than 80% effort
8x50 swum 25 drill, 25 swim on 50
10x50 pace free on 1min holding 31s
Total 3500 LCM
The 200's I went 2.20, 2.15, 2.11 and 2.21, 2.16, 2.10. I felt strong. The 50s pace I held 31s throughout and then went 30 on the last 50. Overall I am pleased with how the taper is going. I am planning on having dinner with the family tonight for the first time in a while on a monday night. Despite it being a school night we may even make tonight a board game night!
600 free WFSP
50 easy, then rest 2:00
2) ?? (a butt was blocking the clock)
50 easy and rest 2:00
3) ?? (another butt blocked my view of my time)
50 easy, then rest 2:00
100 easy, then rest 2:00
150 easy, then rest 2:00
50 fr WFS 28
2 x 50 UWFK front/back- far from making the length hypox (unrecovered)
Forgot to bring my watch and had to rely on the pace clock which seems popular to stand in front of. The set became disorganized and allowed more rest and recovery swimming from prior sets and can't use it for comparison.
Really like the fin-snorkel-paddle warmup combo.
It seems I overdid last week in my “hurray-my-asthma-is-finally-better” flurry of exercise. The swimming in cold water on Friday did me in for the weekend, and now I’m back on an exercise-lite regimen, basically doing nothing that involves hard steady breathing until my lungs calm back down, It’s frustrating, but I’m trying to focus on doing what I can—weights, stretching, very light swimming or walking—while working on being patient and staying hopeful that things will improve. I’m seeing my doc tomorrow to get more advice on how to proceed.
I did get in an easy swim at the Y this morning. It seemed like a good chance to try out my new Agility paddles—I had ordered some after reading everyone else’s raves about them here. After trying them on, I was pretty skeptical about being able to keep them on my hands during a relaxed recovery—I can slide the paddles on without touching the sides of my thumbs, and I didn’t see what would keep them from sliding off the same way once a hand was upside down in the air. Pondering a fix, I tried wrapping layers of athletic tape around the thumb-hole of the right paddle, using enough to make some friction between my thumb joint and the paddle, but not enough to make it a tight fit. I left the left one unadorned, so that I could try them both ways, and brought my similarly sized (0.5) Strokemaker paddles too so that I could play around with different combinations. Here’s what I did:
1000 easy warmup (400s, 200k, 200p, 200 IM d/s)
16 x 25 swim with paddles, using different combinations
4 x 25 streamline as far as possible + swim
200 IM kick no board, working streamlines and posture
2 x 25 streamline as far as possible + swim
4 x 75 (25 plank kick with board + 50 kick + armstroke, focusing on tight core)
2 x 25 streamline
The verdict on the paddles: I didn’t have any trouble keeping them on during the underwater portion of the stroke, but that’s probably because I was just doing 25s and focusing on technique. I think they’d probably be useful doing longer sets—I know I tend to splay my left hand out to the side too far on my catch once I get fatigued, and I think they would give me some feedback on that. They seemed to provide about the same or even a little less resistance than the very small strokemaker paddles I’m used to using—when I used the strokemaker on my left hand and the agility on my right it seemed fairly balanced. The tape narrowing the thumbhole did indeed help with keeping the paddle on during the recovery—the left-hand paddle came off on many lengths, or rotated 180 degrees from my palm (like a book opening) so that there was no easy way to get it back into place at the beginning of my stroke. I could keep this from happening by gripping the paddle in various ways on the recovery, but that felt awkward, and I liked the tape solution on the right-hand paddle better. (Does anyone have any other suggestions?) I’ll keep working with these and see how it goes. And once I master them I might want to try the mediums—I was right between sizes on the hand-chart, so went with the smalls for my first pair.
200 FR/200 BK/200 IM drill
K --- Pull with Buoy
050 - 100
100 - 200
150 - 300
200 - 400
100 loosen and out
(Solo/Rec/2100 yds/40 min)
Nice recovery swim before work today. I had a good remainder of the weeked, going to church Sun morning in NY (great day for a motorcycle ride) and then to my friend's service last night, with some more yardwork in between. Tired, but not too sore. I'll take it easy this week, as I only have Wednesday and Thursday off, and we are planning a day trip to Philly on Thursday to visit Emma (which equals 10 hours of driving, but worth it for a few hours of seeing my daughter). Back to the grind next week
Swam at Hsv Nat with Daves, Bobs, Mary Lous and a few others. I rested a lot this weekend and was feeling much better this morning.
400 Warm up
2 x 200 IM - 3:30
300 Pull (made 3:18)
300 Free - 4:30 (3:45)
200 IM - 3:00 (2:43)
100 Free - 1:30
8 x 50 IM Order - 1:00
300 Free - 4:00 (3:35)
200 IM - 3:00 (2:48)
100 Free - 1:30
8 x 50 Free - :50
8 x 50 Kick w/fins - :50 to :55 (Odds underwater down/easy back)
3 x 100 Free - 1:20
200 IM - 3:00
300 Free - 4:00
200 IM - 3:00
3 x 100 Free - 1:20
8 x 50 Pull - :50
200 Cool down
This meet was a kids meet so I coached all morning and most of the afternoon, then around 6 pm was my 1500 free. I was tired before I started. I also did not have my normal prerace meal the evening before or breakfast. So needless to say I was hoping but not expecting anything.
I did manage to better my time from last year so I am please with that. Since the lane I was in did not have the times posted I only know the watch time which was 35:45.50. I'll want to trash that one at Nationals this year. My 100 Back was good too. Pleasantly surprised.
Today was more of a warm down from the meet. Since they used all 8 lanes for the 1500 there was no warmup/warmdown lane. I was really hurting. The showers just don't do it.
500 free kick w/zoomers
500 free w/strapless paddles, bouy & snorkle
500 free w/strapless paddles & bouy
500 free kick w/zoomers
500 free w/snorkle
Total 3600 EZ yards
It was a beautiful day, and the lake was just awesome to swim in. In the 2012 version of this 5K OW swim there were about 50 masters swimmers, and for the 2013 USMS National 5K OW Championhips the participation list was over 120. While not a large OW event compared to major metro areas, it was a very good interstate draw for this area. My family and I took a trip to see my uncle in the Keys afterwards, so I was not able to make the event report until now.
I placed 2nd in masters men 55-59 and 20/65 overall of masters men. While the head wind on the longest length of the course was a factor for all of us, I somehow just did not have the same kind of energetic swim I had last year, as my arms ached during the most of the first two laps. Several spectators said I made a strong effort on the third lap passing 8 swimmers in the last half of the final lap. One of my occasional training partners who is in the 40-44 age group that I tend to be slightly faster in LCM 100/200 repeats in our workouts together at FGCU, swam this 5K about 6-7 minutes faster.
(left-right) Jim Stewart was the winner, followed by myself, Wayne Hannum, Carlos Lloreda, R Walker
Honestly, I was slightly disappointed, but I am in participating in Masters Swimming for the long term and it is just one swim. It will all balance out by participating in more kinds of swimming events, enjoying what Masters Swimming has to offer in terms of training, friendships, and competitive opportunities. On reflection, there are some variables to consider that may have some minor significance between last year and this year's performance, but I am really not going to over analyze, rather just keep going forward from this point.
I really want to thank all you USMS forumites for such great encouragement and support, and who have helped me to become a better swimmer in the short time I have started training, blogging and participating in the USMS forums.
Updated April 29th, 2013 at 09:13 PM by fdtotten
20 minutes of RC/scap ex
20 minutes of stretching/foam rolling
8 x 50 /agility paddles
Odds= front scull @ 1:10
evens = free
8 x 25 shooters w/fins @ :40
Just loosened up today. Getting back on the HIT taper schedule tomorrow.
I did a LCM workout! Finally went again this Sunday since it's back to sprinty stuff instead of the one size doesn't fit sprinters LCM of winter season.
warmup, maybe a 200
8 x 50 kick on 1:10
held roughly 50s kicking backstroke no equipment.
3 rounds of
4 x 50's, 100 easy
:55 set 1, :50 set 2; :45 set 3
I did them all backstoke, and actually made the 3rd set, whoopie for me!
4 rounds of
50, 100, 50, 50 on :50 base; sprinting the last 50 of each round.
I basically swam bits easy, skipped a lot, and then did 3 x fast 50's from a dive; held 32 to 30ish. maybe faster. but not sure so it was no slower than those times.
Whoopie for me! I can still book it down the pike, albeit 1 ways!
SCM - 3250
750 fr WFSP
40 x 25 @ 0:30- alternate 2 and 6 - beat each length
500 popov drll
1100 fr WFSP
First time using agility paddles, they are the medium size. I like them alot. Appears my left stroke has the issues, need to catch slightly more outward of centerline and maintain this to first propulsive phase. Need to proceed with caution with left being the trick shoulder though.
Next time I use them I need to remember pulling with my lats, like the feeling of a lat pulldown in the area.
Today, I focused on letting the paddles free drop with the hands during early catch phase (letting them drift from hand surface some), not placing force on the paddles until hand/forearm is about 40°. Streamline from turns need some getting use to.
Also learned my left up rotation is lagging behind some, effecting left breathing and left side leverage
Updated April 28th, 2013 at 03:15 PM by __steve__
Felt better about swimming LCM today although it is still hard to imagine racing LCM - have to swim it more. Swam with Bob C., Dave, Dave, and Peter. We had to work around an open water swimmer sharing our lane - not that he was slow because he wasn't - but just because we were doing intervals and he wasn't. Even if we were taking off, he would come in and turn so we would have to adjust and wait, etc.
My arms and shoulders and calfs are feeling the strain of a lot yards this week and the LCM today. Glad I will be resting tomorrow.
4x200 Free on 3:30
6x100 Free on 1:45
6x100 Free on 1:40
4x100 Free w/paddles
200 Free w/paddles
2x50 Back w/paddles
200 Free w/paddles
6x50 Back w/paddles
200 Free w/paddles
12x50 Back/Free w/paddles
Well, months of planning and also some training came and went today as we welcomed swimmers to the local Rec Center pool for our 2nd meet, again dedicated to my mom. We had 34 preregister, one couldn't come, and added 5 same-day entries for a total of 38 swimmers! Last year we had 23, so I am really excited for the increase in numbers.
I got to the pool around 8:30 and helped with setting things up. People started trickling in and warmups began as scheduled at 9am. The local age group team, the Marauders, again did a great job of running the meet for us, providing timers and counters for the 50, and we had three officials altogether.
There was a large contingent from the Pittsfield Polar Bears, some from Smith Collge and also a team out near Blechertown, MA, and other unattached swimmers (Lisa Ann won the farthest distance traveled, coming from New Jersey). It was fun getting to meet new people that share my passion for swimming. My brother, Jeff, swam again - he swam from Springfield College but hasn't been in the water since then, save last year's meet, and looks fresh as a daisy swimming. Stinker! My wife also swam in her first ever meet, rocking out the 50 free and proudly proclaiming afterwards, "I did it, now don't ask me ever again."
In addition to meet director, I coached the three area swimmers that came (GregJS, Jill, and Kevin). Greg dropped time in the 100 free and blasted out a smoking 100 IM - great job again, Greg! Plus, he is a really good chef and made some delicious muffins for the food spread we had in the lobby for swimmers.
I was not sure what to expect myself for times, and I did the 100 breast with Dan during the women's heat so no one swam alone as a warm up for the 100 back. My goal was to SDK 8,7,6,6 off the walls, but only was able to get 5 on the last one as I swam 57.73. I did the 500 fly in 6:48.08, and the 100 fly in 58.72. I'll update the times when the results are official, but all of the these swims were masters best for me!
Lots of great help, a full pool (which is such a great sight to see), and some fun swimming on a gorgeous day made for a memorable event, complete with our signature 25 Sprint Challenges, the Monument Kick and Tarzan swims. Now for a nap! (I was also able to FLOG 2350 yds for the day)
Updated May 7th, 2013 at 11:44 PM by rxleakem
This was swum without my coach who was doing a lifeguard training session. I was given instruction to go about 4000-4500 with 80% effort with long good stroke. I felt ok it he water but still feeling the after affects of my head on collision with my team mate yesterday. Relative to others on here I know this sounds very trivial buti woke this morni feeling like I was out of alignment and had been hit by a Mac truck. I felt better once I was in the water but a couple hours late as I write this I am stiff and sore again.
1000 swim with snorkel
5x400 pull on 6 mins building to #3 and easing off again.
10x50 on 45 with fins
Then I moved to the 25yd warmup pool and did
10x50 alternating finger drag and catchup drill by 50 on 45
200 swum back free by 25
Total 3500LCM 700 scy
I went 4.55, 4.49,4.39,4.51,4.55 on the 400lcm and felt pretty good. Long and strong with minimal effort.
Wednesday40 minutes of easy swimming/drills
21 x 25 hypoxic fast free @ 1:25
This set of hypoxic sprints will influence the leg cramps experienced in the following workout.
Did not time the 25's, couldn't find watch, but about 16 strokes were taken for each.
8 x 100 free fast/easy by the 50 @ 4:00
0:38/0:560:37/0:540:35/0:57 (recovered HR 112 BPM)0:35/0:?? (42 strokes on the fast) (recovered HR 116 BPM)0:36/0:43 (42 strokes on the fast) (recovered HR 120 BPM)0:37/0:?? (44 strokes on the fast) (recovered HR 108 BPM)0:37/0:?? (44 strokes on the fast) (recovered HR 112 BPM)0:38/0:59 (44 strokes on the fast) (recovered HR 108 BPM)
HR was taken at 3:15 and read at 3:30 of each go (mostly recovered)
10 x 50 fr @ 1:00 with snorkel
0:55/43 strokes0:54/43st0:54/42st0:53/42st0:52/43st0:52/43st (quads started cramping, started 2-beat kick and continued)0:50/42st0:47/41st0:45/42st0:44/42st
15 min break on deck to get legs back
FAST FIN STUFF
50 fr WFS - 0:28, 150 easy50 fr WFS - 0:27, 150 easy
100 back WF
I feel as if progress has been made with these (hard 50's) for length endurance, consistency, and pacing. Plenty of room to improve before I can effectively employ fast twitch for such a long 50.
My quads were failing midst of the easy 50's set. Used a 2-beat kick and was interested in how both time and spl improved.
Later on I lifted weights
Updated April 28th, 2013 at 09:29 AM by __steve__
Swam w/ Dave, Dave, Dave, Mary and a few other HSA swimmers. Gave blood yesterday and I haven't been feeling great so I was content to drop it down a notch and more or less recover today.
4 x 100 IM Order (Drill down/swim back)
200 Kick w/ fins
2 x 100 Free - 1:45 easy/hard
200 Kick w/ fins
4 x 100 Free - 1:45 easy/hard (only did 3)
200 Kick w/ fins
6 x 100 Free - 1:45 easy/hard (did these pull)
200 Cool down
I met with coach John prior to our practice tonight for a scheduled coach/swimmer/parent talk that he is doing with all the Black Group swimmers. My parents couldn't make it tonight, so I just wore two hats for the sit down.
He said he really enjoys having me there at practices, and that my work ethic is above anything he ever expected. Talked a little about the upcoming Nationals (he noted that my entry times looked a little slow in some events), and looking forward into LCM training as well. He stressed the biggest thing is to make sure I take breaks every now and then in training cycles, so as to "re-light" the fire to keep on going. Too much training with no fun or breaks can make it be more like a job than a fun activity. He learned a lot more about me from my recent past as well during the meeting, about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person.
Taper continues...though this workout had a bit more of a distance flare to it at the end, which I loved, kinda...
20 x 50 Kick w/ fins (Odds - dolphin, Evens - flutter)
5 @ :50, 5 @ :45, 5 @ :40, 1:00 rest, 5 @ :35
(I did 20 x 25 Kick no fins on same intervals) - my "EZness" for the day.
8 x 150 Free Pull @ 2:30
50 EZ/50 Build/50 Fast (held 1:35-1:38s)
16 x 50 @ 1:15
4 each stroke IMOrder (Drill/Swim Fast/Drill/Swim Fast)
Flys went :31/:31
Backs went :35/:32
Breasts went :39/:39
Frees went :28/:26
start out with a "strong" 500 pace, get your 100 averageon the next one (400), you need to beat the 100 average of the previous distance (500) by at least 1 secondand so on...Interval was a 1:30 Base/100 + addt'l :30, plenty of rest to give it some gas
500 Free @ 8:00 I went a feel good pace, and did a 5:45 (1:09s) Hmmmmm...
400 Free @ 6:30 (went 4:32) - 1:08s
300 Free @ 5:00 (went 3:18) - oops...a bit fast 1:06s
200 Free @ 3:30 (went 2:10.5) - 1:05s
100 Free @ 1:45 (went 1:02) - 1:02
100 Free @ 1:30 (went 1:00) - 1:00
50 Free @ All you have left (went :28)
This adds up to an 18:15...not too shabby considering how it started "EZ"
300 EZ cooldown
5550 Yards - It was an EZ day for the most part, aside from the final set, but I still need to maintain that kind of intensity in distance for a bit too.
Yes, that title is a bit misleading. Yesterday was my last day in San Francisco. Despite being sent for work, I managed to turn this mostly-paid-for trip into a great opportunity to do a lot of swimming in the Bay area.
It began early Saturday morning. My first glimpse of the Bay, the first since my dad brought me on a whirlwind West Coast tour fifteen years ago, was gorgeous. The sky was rosy, the water sat flat, and Alcatraz looked close. Which was great, since at a few minutes past 7am, I jumped off the Aquatic Center beach with a handful of others to go out to, around, and back from Alcatraz with the Swim Around the Rock (hosted by Water World Swim). What a great start to seeing a new city!
A swim report this is not, so I'll skip over how I got a bit lost, fought some currents, and had a generally scenic, uneventful swim. In the end, I made it back. Since January, I've been training almost exclusively in the Puget Sound at Seattle, no wetsuit, 45 to 47 degrees, so the ~53 water in the Bay felt perfect! Single cap, suit, and no ear plugs with only the slightest of shivers at the end.
The swim was nice, but not the aquatic highlight of the trip. My father's old college friend, an OW swimmer himself, stopped by the race and we had brunch afterwards. Upon hearing I'd be working near San Jose later that week, he sent a text to his niece, a swim coach down there, asking where I may be able to jump in a pool to do a few laps. The rest of the weekend, swimming-wise, was uneventful aside from a trip to the Sutro Bath ruins.
It was through her, my father's frat-brother's niece, that I found the Santa Clara International Swim Center. Sneaking out of work for a few hours (something I've gotten very good at), I arrived at noon to find an eight lane, 50m outdoor pool. Aside from the heat, both aquatic and solar, everything about this pool was perfect. A far cry from the public pools back in NYC, and for the same price of $3. It turns out that the pool only runs long course on Monday, but Tuesday's and Wednesday's short course sessions were offset by the presence of 22 lanes, one of which was all mine for a full 90 minutes.
With work wrapped up Wednesday night and a flight not until mid-day Thursday, I drove back up to the Aquatic Center on my last morning for a visit to the Dolphin Club. In short, I need to go back, but with a guide. The history, tradition, and sheer awesomeness of the place was evident, but I feel I missed so much of it! Herds of swimmers in and out of the water and up and down the stairs, highways of wet footprints across the floor...yet somehow no conversations other than how to use the locker room and what a good swim course might be. During a few loops of the Aquatic Park, I found myself missing the cold, clear waters of the Puget Sound. And the friends to shiver through a post-swim cup of coffee with. Time to go home.
I have slipped back into a yardage mentality, although I am swimming at a faster pace than 6 to 12 months ago. Got to the pool early today. Ray had finished a short warm up and was fixing to start his one and only set for the day. So, I just jumped in and joined him. Later, I almost joined the fast guys, but they were doing 100's on a 1:20 interval and I can't hang with that. After that they finished and I was on my own.
8x200 on 3:00 (2:41; 2:37; 2:37; 2:37; 2:36; 2:35; 2:35; 2:37)
5x100 Free on 1:30
5x100 Back on 1:40
5x200 Back w/paddles on 3:00
5x100 Free w/paddles on 1:30
5x100 Back w/paddles on 1:30
10 x50 Back/Free w/paddles on :50
I am so bloomin' tired from weights! OMGoodness, almost every part of my body hurts - even my chest just below my boobs - trying to stretch out my stroke & work on putting in a 6 beat kick, PLUS I bumped up the weights last week, and it's starting to kick in. Feeling better than yesterday for sure, but I am glad I have two days off to recover.
Swam BESIDE ATAC today
5 x 100 breast/free on 1:45
3 x 400 P on 6:15 - I did get in around the 5:40, but decided I needed extra rest
500 drill free w/fins & snorkel
Updated April 28th, 2013 at 11:15 PM by Celestial
I had a disappointing diving session last night—I felt dizzy and headachy, and stayed for just half of practice. I hadn’t been feeling well during the day, but I was eager to get back to practice after having missed a couple of weeks, and hoped that things would feel better once I was out at the pool. They didn’t—I think the lack of sleep over the last week (medication side-effect) finally caught up with me. I felt totally out of my element on the boards. I got some good work done before I bailed, but it was discouraging to travel two hours roundtrip for just 45 minutes of dive time. Ugh—bodies—sometimes it’s can’t live with them, can’t live without them! The only upside to last night was the amazing view of the rising full moon reflecting off the Unisphere as I walked back to the subway.
Today was a much better day. I awoke this morning feeling much improved, and was able to take some time off to go out to the beach, where I met up with a couple of CIBBOWS buddies for a mid-day swim. The water was around 50, I’m guessing, and I swam to the white building and back, about a mile, my longest swim of the season so far. The water was murky, but fairly flat and very refreshing. The first half of the swim was long, against the current (“Maybe I forgot how far it was?” I kept thinking to myself), but stroking back the landmarks on the beach just seemed to fly by. Warming up on the beach afterwards in the strong sun was delightful. Hoping for more beach time this weekend!