16 x 25 shooters
8 w/fins, 8 w/o fins
6 x 25 no breath over kick free @ :45
8 x 25 burst + cruise @ 1:00
1 x 100 AFAP IM w/fins, :56 mid
1 x 50 AFAP fly w/fins, :23 low
1 x 100 IM w/fins, 56 high
1 x 50 AFAP breast w/fins, :28
1 x 100 AFAP IM w/fins, :55 high-56 flat
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!
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 as first and last 12.5 fast
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.
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!
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
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
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
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)
* 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.
600 Warm up
6 x 50 - :50 (IM Order/free)
8 x 100 IM - 1:25
From here, we modified Glenda's workout:
4 x 125 - 1:45 Descend (1:35, 1:33, 1:27, 1:24)
4 x 100 IM Kick - 2:00 Descend (last one was 1:38)
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
This was alot of kicking fo me and it gave me an idea of how much I have improved over this year.
4x25@:45 scull w/snorkle
8x50@1:00 IM order
5x100@2:00 kick w/zoomers went 1:47,1:47,1:44,1:41,1:39
8x50@1:00 w/zoomers odds under/over, evens over/under
200 AFAP kick for time w/zoomers 3:07
8x25@:45 shoorters w/fins
100 AFAP kick no fins for time 1:58!
Total 3000 yards
At home with Susan.
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)
* 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
** 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
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)
5x100 Free w/paddles on 1:30
5x100 Back w/paddles on 1:40
6x50 Back w/paddles on :50
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.
Warm up (900)
6 x 150/20sr
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
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.
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
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
4 x 50
4 x 50
--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.
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
Total 2900 yards
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.
300 Free Pull
200 Flutter Kick w/ board
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.
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
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
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.
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)
4x300 Free on 4:30 (4:05, 4:10, and 2 at 4:15 -started struggling with form on the last two)
6x150 Free Swim/Kick/Swim on 2:30
5x100 Back w/paddles on 1:40 (all <1:30)
5x100 Free w/paddles on 1:30
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.
PM only SCY
4x25 @ :40 shooters w/ fins, 2 DKP, 1 Fast, 1 EZ
8x25 @ :30 burst + cruise
6x25 @ :35
200 @ 3:00
5x25 @ :35
200 @ 3:00
4x25 @ :35
150 @ 2:15
3x25 @ :35
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)
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
swam with with Jim, Korey, & Kelly
beside Marcio, todd & tyler
6:00 - 7:30 dove in around 6:15
~ ~ ~ ~
100 IM strong
400 FR aerobic
200 IM strong
300 FR aerobic
300 IM strong
200 fr aerobic
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
300 swim - free & back
3 x 100/1:50 free, build
200 IM Kick
8 x 50/1:00 IM rotation by 25's
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)
100 easy free
Total: 2900 meters