A nice snow storm blew in while I was at the Y, early yesterday PM. Streets were totally clogged with the wet sticky stuff by rush hour. The scene from the pool deck, looking out the windows, was pretty surreal: the aquatic center was surrounded by a sea of white. Next time I'll remember to take a picture.
The workout, my last "hard" one for the week before the meet, went by quickly. And it was a nice confidence builder.
400 EZ swim (free in 6:50-7:00)
600 kick = 3 x thru: 4 x 50 kick on 1:00 (IM order w/ fins)
10 x 100 on 1:50 (alt. fr/pull; desc. frees = 1:30, 1:28, 1:26, 1:22, 1:19; pulls, 1:34-1:29)
8 x 25 fly on :45
8 x 25 back on :45
8 x 25 breast on :45
8 x 25 free on :30
200 IM on 4:00 (3:21)
200 EZ swim (back and free, about 3:30)
Total= 3200/65 minutes
Notes: It felt great to be getting stronger with each rep of the 100s free... I like being able to crack the 1:20 barrier at the end, lately I've been bottoming out at 1:21-1:22... so I'm pretty happy with that. The 25s were so-so, It did help me increase my turnover a bit on back and free; my short axis strokes are still just really slow (and exhausting!). My 200 IM felt good and is only a second off my seed time... at the end of the workout, so I feel like I'm poised to set a decent PR on Sunday. Each of the first two legs was right on target for my seed time (fly in :48, bK in :52--Sunday, with start from the blocks and a harder effort on back I could be at 1:32-1:37 at the half-way point instead of 1:40), my breast was probably :56-:57 (sad face!), so my free was :44 (slow, but not as bad as the evil-stroke).
Today I felt horrible during the warmup but got better as the workout went on. By the end of the workout I felt pretty strong and good. I guess a night off last night was beneficial. Ironically when I spoke to my coach about last night he said he was waiting for me on deck and had a lane ready for me. I saw the note on the door and took it as a sign. Oh well, a night off was overdue and I benefitted from a good nights sleep also.
400 with snorkel
6x50 catchup drill on 45
6x100 IMs on 1.20
2x500 done as 250 cruise holding 1.10 pace, 250 trying to hold 1min pace per 100 with 30 seconds rest between 500
4x(4x50 on 35 holding 200 pace, 100 easy)
200 free with flippers AFAP. If I did not go under 1.55 everyone had to do it again(no pressure)
4x25 no breath on 45
100 back flippers AFAP. If I did not go under 55 everyone had to do it again.
The IMs were tough but got easier as I got going. I held 1.15s. the 500s were much better. I held 1.10 on the first 250 and 1.01 pace on the second 250 on both 500s. The 4x50 sets were really tough. Myself and one other swimmer split the lane which helped me push these. I kind of felt bad towards the end because he was eating wake the whole way. After the first one I was holding 28 and 29s. Number 3 on sets 3 and 4 hurt bad, but I picked up number 4 each time so it must have been a mental thing. My 200 AFAP with flippers was 1.48. One of the young guys in the next lane went out like a rocket which again helped me, and I realled him in during the middle 100 and I even finished strong. The 100 back was fun since I don't do much strong back any more and I went 54. Lots od SDKs off the walls. The no breathers were as usual, painful. I did 15 minutes of Vasa swim bench with two bungee cords for resistance at the end.
Updated February 18th, 2013 at 10:29 PM by StewartACarroll
600 (25 Free/25 V-Sit Scull)
12 x 100 SDK w/ short fins - 4 @ 1:30, 4 @ 1:25, 4 @ 1:20
3 x 400 Free Pull @ coach's sendoff (approx. 7:30) Desc. 1-3
went 4:40/4:32/4:21 - was dealing with lap traffic at the 150 point.
John took the team over to have a chit chat about stuff, and then afterward worked on a little turnwork. He said I didn't have to be involved, so I did a little stuff on my own:
10 x 50 Free @ :40
8 x 75 Free - 2 @ 1:05, 2 @ 1:00, 2 @ :55, 2 @ :50 - made them, though the last 2 were touch n go.
20 x 25 Fast Flutter Kick w/ board @ :30
Back w/ group again:
16 x 50 IM Order, 4 each stroke @ 1:15 (Odds EZ, Evens Fast) Ended up doing 6 Frees at the end instead of 4
8 x 25 SPRINT @ 1:00
AM Crossfit and PM SCY
back squat to MAX
- I am not going to record all the reps I did, but my max ended up being 235 lbs, which is quite an improvement over my previous max, which I can't remember, but I am sure it was less than 200 lbs.
5x front squat @ 115 lbs (and you had to clean the first one, which was what REALLY sucked)
10x toes to bar
15x box jumps @ 32 in. box
Total rounds: 5 + 5 front squat
600 swim (200 FR/100 BK)
400 pull w/ buoy + strapless paddles
8x50 @ :50 3/3/3 drill
6x100 D1-3, 4-6
RD1 @ 1:15 (1:09, 1:07, 1:04, 1:03, 1:01, :59)
RD2 @ 1:10 (1:04, 1:03, 1:00, 1:05, 1:03, 1:00)
6x50 @ :50 FR kick
odd: AE side kick
even: FAST w/ board
4x25 @ :30 15M FAST under H2O
2x800 @ 10:00 GOOD (this was stressed) N.S.
#1 - 8:56 (4:37/4:19)
#2 - 8:58 (4:37/4:21)
3x400 @ 5:00 D1-3 to FAST (4:36, 4:17, 3:59)
4x100 @ 1:20 FAST w/ paddles (:59, 1:00, :59, :59)
2x200 @ :10 rest A.R.
SCY@Fort Myers Aquatic Center
Air temp of 73, pool at 82, 100% water clarity.
Sunny blue skies with humidity at 65%
800 IM swim as 4x200 IMO, 25DR/25S
400 DK as 50 DK/bd,50DK/bk
4x200 Fly on :30 rest, as 4(25DK/wScull,25 Swim) w/snorkel, fins, Desc 1-4
200 EZ DPS as 100BK/100FR
8x50 BK Kick on 1:10, 12 SDK
6x100 BK Swim on 1:40, as 4(25 Smooth, 25 Strong), w/Agility Paddles
100 FR DPS
400 BR Kick as 50w/bd, 50/bk
300 BR as 4(25K, 50 Swim) with snorkel, desc by 75, 1-4
4x50 BR on :20 rest, as 25/DPS, 25 build to FAST
200 Fly as 25DK, 25 DPS Swim
400 FR swim as 4(50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel
2x25 FR on 1:00; did 13, 12
2x50 FR on 3:00; did 26, 26
400 BK/FR by 50 DPS ABPT
Mostly moderate swimming with 300 yards of speed at the end; still a bit sore/tired from yesterday workout and hot water pretty much unmotivated me; all the strokes feel stronger & better than ever...but I will need feed back from others on that; Set 5, a 12.3/25FR, and 26.6/50FR, from push-offs are my best FR times in 10 years. Slowly I am making progress.
4 x 25 shooters w/fins
3 x (3 x 50) w/agility paddles @ :10 RI
1 = front scull
2 = scull switch drill
3 = free
8 x 50 w/agility paddles @ :10 RI
odds = caterpillar fly drill
evens = RA/LA fly
5 x 20 glide drills from a push
10 x 50 @ 1:00
odds = smooth free
evens = smooth back
Just a short recovery workout today before heading to get PRP/PL jabs. I had them draw enough blood to do both the left shoulder and right elbow while I was there. F*%#*ing hurts. Hopefully, I can do a kick workout tomorrow.
Yesterday AM I did 2200 SCY in 45 minutes (didn't have much time, because of a meeting at work). I thought it should be an easier day since the broken 1650 and IM torment ladder the day before. Here's what I did:
400 EZ free on 7:30
4 x 50 fr on 1:00 (:38-:40)
4 x 100 IM on 2:00 (1:40s)
5 x 200 IM on 4:00 (3:32-3:39)*
200 EZ free
*Seemed like an easy day on paper because of the reduced yardage, but... where doing 200s free on 4:00 is a piece of cake, doing 200 IMs on the same interval is still quite challenging for me... after reps 2 and 3 I gave myself an extra :30 (so really it was 3 x 200 IM on 4:00 and 2 x 200 IM on 4:30), adding an extra minute to the workout. I would have liked a longer cool-down, but was running out of clock.
Today I'll be able to get a lunch-time swim in, I'm considering some higher intensity stuff with shorter distances to prime the pump for Sunday's meet. No strength/conditioning work for the rest of the week. Maybe I can get back to my Yoga in the next couple of days.
So I joined a gym on Monday (Kinetix) and had my first workout on Tuesday, I was rather sore yesterday - and amazingly enough forgot to set my alarm & slept right through swim practice. I haven't done that on accident for I don't know how many years. I have (usually on Saturday mornings) purposely slapped that old alarm clock & went back to sleep, but this was truly an accident & I was so upset with myself - I knew I was going to pay for not getting to the pool. So today I was insane - got up a little bit earlier & went to the gym at 5 - did a complete circuit two times through (FUN!), zipped over to the pool and did a 3000 on my own. Not too shabby considering. Luckily I have some Traumeel which I slathered all over my shoulders to protect my bursa from getting irritated. Rather easy workout:
600 back/free, breast/free
2 x 300 P, first w/snorkles no paddles, 2nd no snorkles WITH paddles
4 x 100 K on 1:45 w/zoomers
6 x 50 swim on :45
3 x 100 on 1:25
50 easy on 1:00
3 x 100 P on 1:20
50 easy on 1:00
3 x 100 w/fins on 1:15
200 easy breast/free by 50's
Total: 3000 SCY
Gonna stay kinda easy on the weights since I'm going to Auburn for a meet in about week & a half.
500 free kick w/zoomers
10x50@1:15 breast pull w/zoomers
500 breast kick
500 free w/strapless paddles, bouy & snorkle
Total 2700 yards
600 (25 Free/25 V-Sit Scull)
6 x 200 Free Pull @ 3:30 Desc. 1-3, 4-6
(went 2:20/2:15/2:11 - then 2:15/2:12/2:09)
Main Set: Rotation around the lanes (4 stations)
6 x 100 Free @ 2:30 FAST! (went 1:00-1:01s on all of them)
next lane (stay on interval)
6 x 100 Worst Stroke (did Breast) @ 2:30 (went 1:20-1:23s)
6 x 100 Best Stroke (did Back) @ 2:30 (went 1:10-1:12s)
Normally I'd do fly, but I don't care to attempt lots of it with the waves and multiple bodies in the water around...trying to avoid shoulder pain...and I'm one who doesn't have to train fly to still compete in fly. Lucky me.
15 x Sprint Bursts across deep tank @ 1:00
10 x 100 Kick w/ short fins @ 1:40 (go for MAX REST)
Kick set at the end of practice?!?! woah!
First 5 I was holding around 1:15s, and was getting wiped out, so I switched to Flutter Kick w/ board & no fins for the final 5. Made them, but it was basically a non-stop 500 kick.
200 EZ and out
PM only SCY
500 swim 4/6/2 turns
5x100 @ 1:20 pull w/ buoy + strapless paddles
600 kick w/ board + fins
6x150 @ 2:20 k/dr/bld by 50
2x200 @ 2:20 D1-2 (2:07, 2:03)
4x50 @ :40 DPS
4x100 @ 1:10 D1-2, 3-4 (1:04, 1:01, 1:05, 1:00)
4x50 @ :40 DPS
Had a meeting to go to at 6:00 this evening so I could only get in 55 minutes of swimming. This week has been super busy so my time in the pool has been limited.
Last team practice before our SCY state meet. Short, fast stuff tonight. Went a little some like this.
400 mix up
8 x 50 @ 60 25 dr/25 build
-went IM order
4 x "100" done as
-50 stroke at 90% r/10, 50 free ez r/30
4 x 100 choice w/perfect form @ 1:50
-went IM ,bk ,br, fr
4 x 50 choice descend @ 60
10-15 min of turn work
4 x 25 sprint r/10 , 75 float @ 3:00
start work and hot tub
Nothing exciting here. Just a little speed work and feeling fast.
My cold/allergies felt better this evening. Tonight continued in the vain of this cycle with long yardage and tough times. I jumped in about 10 minutes early and knocked out the first 700 of the warmup in the public lanes before joining the masters workout. I fell apart towards the end of this workout, but it's not all bad. I don't think my sleep problem will be a problem tonight and I am very tired.
400 free with snorkel
300 free with snorkel
200 free with snorkel
100 free with snorkel
3x(1000 on 10.50, 400 IM on 5.30)
I went 10.45 on the first 1000, pulled the second with paddles and went 10.45, the last I pulled and used my snorkel but fell apafrost 300. I finished but was no where near the time. The 400 IMs were active recovery. This was 10400 yards for the day.
Updated February 6th, 2013 at 10:16 PM by StewartACarroll
I don't know if I started a taper today or not. I was in the pool about the same amount of time but did about 700 - 1000 yards less than normal. I took more rest and some longer intervals - but I swam harder and was just as tired.
The main group was Peter, Dave, Dave, Danny, and Meredith - they swam seemed to be doing a lot of 25's and 50's. I had a lane to myself and did a hodge podge. But I did work on my pace and did some more stroke work.
Ladder 50 to 200 and 200 to 50 by 50 - :45 per 50, 1 minute rest at top
3x200 Back on 4:00 (3:00; 2:55; 2:54)
200 Back w/paddles (2:48)
200 Free w/paddles (2:35)
5x50 Free w/paddles on 1:00
5x50 Free w/paddles on 1:00
SCY@FGCU Aquatics Center
Air temp of 70, pool at 79, 100% water clarity.
Sunny skies with humidity at 62%
200 FR DPS
300 FR as 50k w/scull/50 Swim, w/snorkel
200 BK as 50 DA/25 smooth, 25 Fast
3x50 on :50 desc 1-3
10x100 FR as 2(5x100 on 1:10/1:15/1:15/1:20/1:30) desc 1-5,6-10
300 EZ BK as 25DA, 25 Swim DPS
5x200 FR on 2:50, negative split (did open turn, leave on 1:10)
1:08, 1:07; 2:151:08, 1:07; 2:151:07, 1:06, 2:131:06, 1:05, 2:111:06, 1:04, 2:10
300 EZ BR as 25K/bk, 25 Swim DPS
10x100 FR on 1:40 w/fins, desc 1-5,4-6
300 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)
5x200 FR on 3:00, even split (just swam them) w/snorkel/agility paddles
2:14, 2:12, 2:12, 2:10, 2:09
300 EZ BK/BR as 25BK/25BR
20x50 as 4(5x50 on 40/45/50/40, w/snorkel
400 FR/BK DPS ABPT
Base pace work on variable intervals, needed higher interval to do free w/fins, 200 frees are improving, one FR set with agility paddles.
RC/scapular ex, 15 min
extreme angle iso squat w/10 lb DB, 5:00
explosive free push press on cable machine, 40 x 3 x 40
leg abductors, 130 x 3 x 6
power wheel roll outs, 3 x 15
flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
standing long jumps, 10
resisted track start jumps on cable machine, 50 x 1 x 10
explosive leg press, 195 x 3 x 15
med ball slams, 2 x 10
4 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
-- 4 dolphin, 4 fast hands
3 x (broken AFAP 100 w/fins + 300 EZ)
-- 10 second break @ each 25
1 = back, 48
2 = free w/sm agility paddles & 100 breathing pattern, 47
3 = evil w/sm agility paddles, 56 flat
-- the paddles make the push offs/streamline slower, but I liked them on evil for power
Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.
Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha
Updated February 6th, 2013 at 06:50 PM by The Fortress
This weekend I have a swimmeet at the Ocean County Y.
I am swimming the 50 fly, 500 free, then literally these right in a row, the 200 breast, 200 IM and 100 fly. It stinks I will have to do a 100 fly right after those two, I can imagine the piano falling hard haha. My 200 IM is what I am most looking forward to improving, in practice I have been doing a good amount of each stroke. So we will see. I guess I should not sign up for so many things if I really want to do better lol, but I am still used to signing up for a million things and doing everything from when I was young. At least the 50 fly sprint I get to do first. My goal is to just improve my times from things I swam in October.
The past few weeks I have managed to try and get into the habit of gym and pool once a day, 4x a week if possible. Running has seemed to help with controlling my breathing when in the pool (for some reason I was always feeling out of breath). Anyways, I wish everyone a good weekend of training or swim meet!
AM Crossfit + SCY and PM SCY
2:00 for each of the following:
handstand/dip hold position (1:00 each)
planks (1:00 front, :30 each side)
7x thrusters @ 65 lbs
17x mountain climbers
5x thrusters @ 65 lbs
15x mountain climbers
3x thrusters @ 65 lbs
13x mountain climbers
Final time: 6:46
200 kick w/ board FR/BR by 25
200 pull w/ buoy 25 scull/75 swim
200 kick w/ board FR/BR by 25
200 PINK (2:11)
8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2
300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
4x25 @ :30 15M burst kick under H2O
4x75 @ 1:15
odd: 25 surf kick/50 DPS
even: 25 surf kick/50 FAST
4x25 @ :30 V.S.
6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)
Updated February 6th, 2013 at 06:04 PM by Calvin S
Here I am again!
It's hard to get used to the new layout on this website!
My new goal is doing 2 x fast 50 frees a week. The hard part is that I don't have anyone to race or start me, but if you are at least consistent with how you start yourself, then it's comparable. And who's to say what's the translation between a workout time and a true meet time anyway? Is it one second difference? Two? Half?
So, basically I get up and do a 50 free from the block. I am quite pleased with the exponential improvement in some things - mainly in the discipline to always go 1 breath down/2 back. I have done this without fail for at least 5 50s. Yesterday was the first day I thought, I can hold it coming back, and did 1/1 instead. yippee! The way I figure, just "training out the breath" is like dropping 1-2 tenths at least!
So I have done at least 4 at 29, 1 at 28 and yeterday i was quite pooped but tried one anyone and did a 30 flat. What a major disappointment but nice that a 30 is realtively sucky compared to the sub 30 swims. I think my goal is to get in the 27 high/28 solidly-all-the-time range. That would be really good!
How do I do it? Well, I basically watch the clock and when it hits the 6, I stop looking and count 7-8-9-AND-Go! I want to actually leave the block after the 00, to simulate that you'd have a reaction time where you are truly leaving between the 0 and 1, and not leaving on the 00 exactly. That is why I add the AND count. It's not a full second, since you get revved up to go so you are counting faster than every second, but not a full second ahead, so it's like leaving on the .5ish. And I finish first, then look. None of this raise my head 2 feet from the wall stuff. If I do this every time, it's not the time itself, but the improvement from 29 flats to whatever I can do. I must admit, the 28 swim was with the coach watching, whereas all the other swims I did on my own either after workout or completely by myself.
I think my 30 was bad for 2 main reasons - mental lapse at the turn - I was short and literally did a slow raise the head and bob the body around - very uncharateristic of me, and then salvaged to even a 30 by bearing down on the 2nd lap and only taking 1 breath. My turns are not my relative strength. But, the good news is I had to confidence to say, oh crap this could be really bad and I cannot afford that 2nd breath, but I know I can steambarrel it in on one breath if I have to! The other reason it was bad was I was mentally done before I started. I had to switch lanes and find one no one was warming down in. Then I was already worried about taking extra time because I wanted to see my husband before he left town at 3PM, so I was already thinking of my superman style quick change in the locker room as I was using precious time to get ready for the 50.
Well, I am finally excited about a goal, and so now is my new quest for 27/28 50 free blasts in practice! I'm still not excited at all about going to meets right now. My DVR is constantly full of good stuff to watch and going to a swim meet cuts into my TV and Doin' Nuthin' time.
Swam w/ Dave, Dave, Dave, Meredith and Danny. First day of taper. Kind of feels weird walking away from the pool and not feeling beat up. Kept around 2K today. Lots of fast 25s with lots of rest.
600 Warm up
200 IM, 12.5 kick/12.5 stroke
6 x 25 shooters - 1:00 (2 front, 2 back, 2 flutter)
6 x 25 IM Order no free - 1:00
6 x 25 Burst to 15M, cruise - 1:10
10 x 25 Fast, IM Order - 1:15
4 x 100 w/ fins - 5:00 AFAP
* #1 - :15 rest @ 75
* #2 - :15 rest @ 50
* #3 - :15 rest @ 50 & 75
* #4 - :15 rest @ all walls
Made these on :54 - :56 subtracting out the rest
Did a little turn work and out.