Swim/SCY/Solo: Warm up: 600 various 16 x 25 shooters 8 w/fins, 8 w/o fins 50 EZ 6 x 25 no breath over kick free @ :45 50 EZ Speed Sets: 8 x 25 burst + cruise @ 1:00 50 EZ 1 x 100 AFAP IM w/fins, :56 mid 300 EZ 1 x 50 AFAP fly w/fins, :23 low 200 EZ 1 x 100 IM w/fins, 56 high 300 EZ 1 x 50 AFAP breast w/fins, :28 200 EZ 1 x 100 AFAP IM w/fins, :55 high-56 flat 300 EZ 50 EZ Total: 3450 ++++++++++++++++++++++++++++ I wasn't bold enough to do Tim's 5 x 100 AFAP set. I goofed off too much in August for that. But I was still pleased to pound out 3 x 100 + 2 x 50 AFAP. Hopefully, starting to round into shape for the fall. Wish I didn't have this elbow issue. But c'est la vie. I'd prefer that to a shoulder injury any day.
I have 12 extra minutes before school pickup, so here it is! Today: LCM, SMU on my own Baylor has been closed for 2 weeks due to annual maintainance. 400 warm up 4 x 100 kick 8 x 50 pull 4 x 50 2 build 2 as first and last 12.5 fast easy 50 all out 50 could be anywhere from 29 high to 33 stupid clocks are not aligned and they aren't uniform (slow movement then a click up 3 seconds). if I had to guess, i'd round it to a 31. easy 100 The End ++++++++++++++++++++++++++++++ I am just going to ride out the off-schedule until Baylor pool opens again. I don't like swimming with a bunch of weirdos at SMU and there is always some lecher trying to talk to me and share my lane. Great news! Baylor is finally going to screw everyone else over and have 1 uniform fee - $55 per month. The spread of "group rates" really turned a lot of people off. Some were paying $40 while I have been paying $85 for 20 years. Anyway, now everyone has to pay $55 and I get the reduced rate! Other: I have been doing a mini-Insanity workout, which is 7 exercises for 30 seconds and you do it 3 times. I read it wrong the first time around and thoughtyou do 30 sec on 30 sec off with 30 sec between rounds. Boyw as that easy!Duh1 It was as little rest as possible, then 30 sec between rounds. I have modified to 30 sec on, 10 sec rest, 2 minutes between sets. I marvel at my modificationess. See you later!
SCM, Solo Warm up (1000) 3 x 200 swim-kick-pull - all free 4 x 75/2:00 kick - on back 4 x 25/40 15m #1-3 fast, choice of stroke, #4 ez - fly-back-free Pull Set (800) Backstroke with paddles and bouy 200 went 3:35 (10sr) - 100 went 1:43 (10sr) - 50 went :49 (10sr) Now with paddles and fins 200 went 3:15 (10sr) -100 went 1:31 (10sr) - 50 went :44 100 easy free Sprint Set 4 x 50/3:00 FAST as possible - free: went 35-37 on all 200 easy freestyle There was more but was out of time so stopped here Total: 2200 meters
Santa Clara Swim Club Masters - LCM Gary coaching Warm-up (1500) 3 x 150 free @ ?? 1 x 100 IM @ 1:50 3 x 100 free @ 1:40 1 x 100 IM @ 1:45 3 x 50 choice @ 1:00 4 x 100 kick @ 2:10, descend Set I (1200 set / 2700 total) 3 x * 4 x 50 @ 1:00 free, odd focus on technique, even fast (:36 .. :38) * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:42 .. :44), breast (:44 .. :47), back (:43 .. :47) by round Set II (1500 set / 4200 total) 3 x 200 pull @ 3:10 3 x 150 pull @ 2:25 3 x 100 pull @ 1:40 3 x 50 pull @ :50 ** 4200 meters ** My legs held up much better today, I didn't get any cramps until the end of the pulling set and they weren't severe. My shoulder muscles and triceps hit the wall at about the same time, so the end of the last set was not exactly fast.
Updated August 31st, 2012 at 10:22 AM by eric.carlson
Swam /w Roger, Dave, Dave, Danny and Glenda. Another challenge day. We did 8 x 100 IM on 1:25. It was hard but easier than last week. Instead of 1:20s, I kept it to 1:20-1:22. Made 1:18 on the last one. With my backstroke fixes I'm able to relax the second leg and still maintain a good pace. Felt good and I'm pretty confident I can make 10 of these. SCY 600 Warm up Challenge set 6 x 50 - :50 (IM Order/free) 1:30 Rest 8 x 100 IM - 1:25 100 Easy From here, we modified Glenda's workout: 4 x 125 - 1:45 Descend (1:35, 1:33, 1:27, 1:24) 1:00 Break 4 x 100 IM Kick - 2:00 Descend (last one was 1:38) 100 Easy 6 x 50 - 1:00 (Fr, IM Order, FR; Odds 2nd 25 hard) 6 x 50 - :55 (Fr, IM Order, FR; Evens 2nd 25 hard) 6 x 50 - :50 (Fr, IM Order, FR) Roger got to the wall before the last 2 50s and called out "2 breaths per 25 on the remaining 50s". I completely mismanaged my first breath wasting it half-way through the 1st 25. Needed another a few strokes later which left me about 4 strokes to the wall + a flip turn + a glide before I got another breath. Barely made halfway through the last 25 before I burned my last breath and the wall seemed like miles away. I made it but I was hurting badly. The last 50 wasn't nearly as bad. I stretched my first breath a lot further which put me in a better position at the wall. 8 x 25 - :40 (Odds no breath, evens sprint) DPS no breath free was really good. Got down to 12 strokes. I'm usually about 15-16. 5:00 Easy fly - made 350 yards 100 Cool down (4350 Total)
This was alot of kicking fo me and it gave me an idea of how much I have improved over this year. 500 free 4x25@:45 scull w/snorkle 8x50@1:00 IM order 100 EZ 5x100@2:00 kick w/zoomers went 1:47,1:47,1:44,1:41,1:39 50 EZ 8x50@1:00 w/zoomers odds under/over, evens over/under 50 EZ 200 AFAP kick for time w/zoomers 3:07 200 EZ 8x25@:45 shoorters w/fins 100 AFAP kick no fins for time 1:58! 200 EZ Total 3000 yards
At home with Susan. Warm-up (1400) 2 x 200 @ 3:10 2 x 200 @ 3:10, 50 drill / 50 swim 6 x 100 @ 1:50, 1:45, ... 1:25 easy descend (didn't really descend, all were 1:11 .. 1:14) Set I (600 set / 2000 total) 4 x 25 @ :30 flutter kick w/fins and board, odds AFAP, evens easy 4 x 100 @ 1:30 dolphin kick with fins 4 x 25 @ :35 underwater SDK w/fins Set II (1200 / 3200) 3 x * 2 x 100 @ 2:10 free no breather, broken @ 25s for :10 * 4 x 50 odd fast @ :40 (went :31 .. :33), even recover @ 1:00 Set II (800 / 4000) 4 x 100 @ 1:30 pull w/buoy and agility paddles 2 x 200 @ 2:50 pull w/buoy and agility paddles 100 easy ** 4100 yards ** I had lots more cramps today, this was the third workout in a row . Yesterday I had a bottle of GU electrolyte drink but I never stopped to have any during the workout, so today I made sure to drink half a bottle before starting and downed the rest during the workout, but it didn't appear to make any difference.
Swam with Dave B., Dave M., Peter, and Ray. First 5 200's were ok and I held pace, my 100's were good though not quite as fast as yesterday. Then I struggled with the 2nd set of 200's. After that I was actually very pleased with my 100 backs. Last winter and spring I was swimming more 500's and even longer distances - I'm wondering if I need to do distance work to get my body used to longer swims and I can get my speed and endurance back in 200's and up. Swam by myself from 3600 yards on. 3x100 on 1:40 5x200 on 3:00 100 Back 5x100 on 1:45 (1:17's and 1:18's) 200 IM (mixed the strokes up but still did 50 of each) 5x200 on 3:00 5x100 Back w/paddles on 1:45 (1:20, 1:23, 1:21, 1:21, 1:18) 100 Kick 2x50 Fly/Back 100 Kick 5x100 Free w/paddles on 1:30 5x100 Back w/paddles on 1:40 100 Kick 6x50 Back w/paddles on :50 100 Free 100 Back 5500 yards 120 minutes
I was 800 yards in, and a kid pooped in the pool. Again. And these were not even toddlers. Campers from 5-10. I can't wait until they all vacate my pools and go back to school. My only consolation is that I was somewhat due for a day off, though I had been hoping to postpone it to the weekend. Hopefully, I can crank tomorrow without interruption. If I get bold, I may do the workout that aztimm hated.
SCM, Solo Warm up (900) 6 x 150/20sr 2x: 1 - swim 2 - kick 3 - pull 1st time free, 2nd time back Main Set (1800) 4 x 100 IM/2:10 - went 1:45± on all 4 x 150 alternate freestyle and back - back was 2:45 on 3:00 interval, free was 2:25 on 2:45 interval 4 x 200 freestyle, every third 50 backstroke - went 3:18-3:20 on 3:35 interval Warm down 100 easy Total: 2800 meters
Swam w/ Dave, Dave, Dave, Ray, Kyle and Whitney. Roger is always pointing out that my shoulder isn't going deep enough when I begin my backstroke stroke. I can force my shoulder lower but it feels awkward. I'm faster when I do it but it is hard to keep it up and I get lazy when I'm tired. Today, I was experimenting during warm up. Instead of trying to force more rotation from the shoulder, I relaxed my elbow bend and pressed my elbow toward the bottom of the pool. This set up a more natural shoulder rotation. Immediately, I could tell I was pushing more water on each stroke. Instead of struggling to make 1:30 on a 100 back, I was making 1:25 easily. So, it appears to be faster. Am I doing it right? Maybe. Are my backstroke woes behind me? No, my sdks still stink, my kick is weak and I still have trouble breathing comfortably. But it is much better. SCY 600 Warm up 2 Times through: * 5 x 200 - 3:00 (Odds IM; Evens Pull/Kick) * 100 Easy * 5 x 100 - 1:45 (Odds Stroke - Fly, bk, br; Evens IM) * 200 IM Drill (4200 Total)
Another quick solo swim this morning. I borrowed a set from PWB to make up most of my workout. I am not very good at pacing and thought this might help the cause. 4 x 200 @ 3:10 --w/bouy and snorkel, descend Broken 1650 on base + 10 150 350 4 x 50 350 4 x 50 250 --Got out the tempo trainer and tried to hold what little distance pace I have. 6 x 50 w/bouy --2 @ 50 --2 @ 55 --2 @ 60 Time to make Uncle Sam some $$.
In retrospect this didn't seem like recovery day. For the muscles maybe for the lungs no way. 500 free 8x25@:40 shooters w/zoomers 5x100@:30RI odds smooth free w/straples paddles & snorkle evens kick 5x75@2:00 as 50 back w/6-10 SDK off wall + 25 feet first scull 5x50@1:00 as 25 1 arm fly + 25 EZ speed fly was holding :54's 5x25@:40 flutter shooters w/zoomers 5x75@1:30 smooth 6 beat kick free 5x50@1:00 breast pull w/zoomers 5x25@:40 dolphin shooters w/zoomers 200 EZ Total 2900 yards
Warmup: 10 x 100 Free @ 1:30 (cruised 1:11-1:15s) 5 x 100 Free Pull @ 1:20 (1:10s) 200 Kick w/ board Main Set: (swam with Jared) We didn't pick intervals, but took somewhere in the vicinity of a minute rest always leaving on the top. 1st round I didn't look at my times, nor did I give too much intensity. 400 Free 300 Free Pull 200 Flutter Kick w/ board 100 Fly Round 2: Hit it! 400 Free (went 4:39) 300 Free (went 3:20) dropped the pullbuoy at the 200 turn. It was slipping with the jammers. 200 Flutter Kick w/ board (went 3:09) had about 2 minutes rest, then: 100 Breast for time from push (went 1:17) I got some really weird toe/foot cramp during the breaststroke, and decided to call it quits at this point. Plenty of yardage for today. 100 EZ ------------------------ 3700 Yards ================================= Other news: I'm giving serious thought into joining the USAS club team (Velocity Swimming) here in Wenatchee this year. Mostly due to the costs of the masters team potentially going up high enough to tempt me to the dark side. $110/month for the USAS team dues. I'm already paying $39/month for YMCA membership (which is just for extra swimming, I don't do the weightroom or other stuff) This last year we were @ $25/month for masters (which I know is cheap), giving me a total of $64/month that I was paying. My masters practices are "uncoached" in a sense, as I am basically making up my own workouts, and have no true training partners on a consistent basis (same with YMCA lap swims).The cost of the masters workouts may be going up significantly, due to pool operational costs and guards. This may bring my YMCA + Masters total close to the $110/month of the USAS dues.I think it'll be a win-win situation for just a little more cost by me.I'll have consistent training and training partners, and a coach for feedback, etc. All evening swimming, with occasional mornings as well. I still need to talk with the head coach about it, but he's fine as long as the $$$$ is paid.
I intended to swim at lunch today, but with TS Isaac on the horizon, I thought I'd better get over to the pool at the crack of dawn if it wasn't raining when I woke up. So this morning, I swam solo, a 4200 600 swim 600 back/free 2 x 300 P no paddles on 4:30 3 x 200 P w/paddles on 2:40 4 x 150 SKS by 50 on 2:15 6 x 100 swim on 1:20 12 x 50 K on :50 (w/zoomers) Then I noticed the weather was actually sunny! So I went back at lunch & swam (not too speedy, because I felt sorta tired) again. 9 x 100 on 1:30, 1:25, 1:20 w/50 EZ after #3, #6 & #9 4 x 50 on :50 3 x 100 IM on 1:40 2 x 150 P on 2:00 200 IM Masters Minute Rest 200 P on 2:45 2 x 150 IM twitch on 2:15 3 x 100 P on 1:20 4 xx 40 K on 1:00 300 warm down Total for the day: 7500 SCY in SPITE of that stupid tropical storm! (Might not be so lucky tomorrow.)
Swam with Peter, Dave B., Dave M., Ray and Keith. Ray did an inside out on his typical workout - the distance was in the middle instead of going long to short. Got a 200 warm up in today so I started better and was happy with the 50's and 100's. Couldn't hold the pace through the 300's though. But felt better about my speed just got to stretch it out. As usual, after about 3600 yards, I was swimming by myself. Still working fly into the mix. 2x100 Free 10x50 Free on :50 (held :35-:36 -that's a good pace) 5x100 Free on 1:45 (all at 1:15 - that's fast for me) 100 Back 4x300 Free on 4:30 (4:05, 4:10, and 2 at 4:15 -started struggling with form on the last two) 100 Back 6x150 Free Swim/Kick/Swim on 2:30 100 Back 4x50 Kick/Fly 5x100 Back w/paddles on 1:40 (all <1:30) 100 Kick 5x100 Free w/paddles on 1:30 100 Kick 4x50 Fly/Kick 100 Free 5300 yards 110 minutes
Drylands: rehab exercises, 15 min total ab machine, 120 x 4 x 12 good mornings, 70 x 4 x 8 squats, 220 x 4 x 8 explosive leg press, 195 x 4 x 10 adductors, 90 x 4 x 8 resisted side lunges, 45 x 2 x 15 each leg resisted track start jumps, 45 x 2 x 10 altitude drops, 10 TRX squat jumps, 10 knee tuck jumps, 10 Bike, 30 min Stretching, 20 min ++++++++++++++++++++++++++++ Just hit the gym today while Lil Fort was with a friend. Pool tomorrow. Can't believe August is almost over ... I haven't decided if I'm swimming in the NBAC long course meet on Sept. 9. But I see I have until Sept. 6 to procrastinate.
Tuesday 8/28 PM only SCY 500 swim 4x 4x25 @ :40 shooters w/ fins, 2 DKP, 1 Fast, 1 EZ 8x25 @ :30 burst + cruise 50 AFAP 150 EZ 2x 6x25 @ :35 200 @ 3:00 5x25 @ :35 200 @ 3:00 4x25 @ :35 150 @ 2:15 3x25 @ :35 100 EZ RD1: 25s pull w/ strapless paddles, 200s/150 pull w/ buoy + paddles + snorkel RD2: 25s kick w/ fins and snorkel (hands at side), 200s/150 kick on back in S-line w/ 5 kicks off every wall (200 #1), 7 kicks off each wall (200 #2), and 9 kicks off each wall (150) Total: 3500
Tue Aug 28th, 2012 Swam Wed, Thu, Fri, Sat but not Sun Lifted: Wed and will Lift M W F S this week LCM, Mabel Davis Pool Whitney coached swam with with Jim, Korey, & Kelly beside Marcio, todd & tyler 6:00 - 7:30 dove in around 6:15 ~ ~ ~ ~ WARM UP assigned 1200 did 200 Main Set 100 IM strong 400 FR aerobic 1:00 rest 200 IM strong 300 FR aerobic 1:00 rest 300 IM strong 200 fr aerobic 1:00 rest 400 IM strong 100 fr aerobic 800 done 200 RA 200 k 200 LA 200K 800 done (25 fl fast 75 fr easy, 25 FR easy 25 bk fast 50 fr easy, ... you get the idea) ~ ~ ~ ~ ~ 2012 Meets & Events SCM season is next and looking for one or 2 prob week before & after Thanksgiving Nothing definite yet
SCM, Solo Warm up 300 swim - free & back 3 x 100/1:50 free, build 200 IM Kick 8 x 50/1:00 IM rotation by 25's Main Set 12 x 100/2:00; odds back, evens free Consistent 85% effort -- Back ave 1:43±, free ave 1:33± 8 x 50/1:20 (15 fast kick-20 smooth swim -15 fast Kick) Warm down 100 easy free Total: 2900 meters
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