PM only SCY
4x150 @ 2:00 light D1-4
8x50 @ 1:00 odd: k/dr, even: dr/sw
10x25 @ :40 360 under H2O FL kick w/ fins (use core to rotate while kicking)
All last week I was back in Cincinnati for my best friend's wedding. After Wednesday of last week I really didn't have time to get in another swim until today. The wedding wrapped up around 12:30 AM Sunday morning and I went back to my parents' house, slept 4.5 hours, and then drove the 9 hours back to Little Rock to make a 3:00 soccer game. I also played again at 6:15, and so today, I really didn't have time for much of a practice...still needed to grocery shop before I could start dinner, and didn't want to come home to a hungry (and therefore irritated) wife!
I woke early again this morning but felt much less sore than the previous few days. My tris were tight but not sore to the touch. Today's workout was harder than I thought but compared to yesterday was pretty easy.
1000 with snorkel
4x(3x100 over kick on 1.20, 2x100 IM on 1.20, 1x100 back on 1.10)
3x250 on 3.45 swum as 50 free, 50 back, 50 free, 50 back, 50 fly
I held 1.04-1.05s on free and were swum as recovery from the previous set. the IMs I held 1.10s and the 100 back I went 1.06-1.08. I was surprisingly tired after this set and was appreciative of a long warm down. I am heading to the weight room tonight with my son who has decided to do some light weight training. We will most likely do the cardio circuit I did last Thursday adapted for him.
Today my sinuses are draining and it is no fun. I have no energy and just feel blah. Still swam because I need to move my back muscles or I'll be stiff all day.
500 free kick w/zoomers
10x50@1:00 free w/paddles & bouy went :41,:41,:39,:39,:38,:38,:38,:37,:38,:37
8x25@1:00 torque drill w/paddles
8x25@:45 shooters w/zoomers
200 1 arm fly alt rt/lt by lap
200 free EZ
Total 2500 yards
400 mix up
3 x (3 x 75) @ 1:15,1:15,1:30
Rd 1. >3 SDK off walls
Rd 2. >4 SDK off walls
Rd 3. >5 SDK off walls
**descend by round
**option of last 25 of each 75 done as 3 breaststroke pull outs
3 x (3 x 50 + 2 x 75) @ 1:10/1:45
-1st 75, 50 EZ + 25 sprint
-2nd 75, 25 EZ + 50 sprint
4 x 100 w/fins @ 1:45
-on belly taking 3 hard strokes into walls
-concentrate on body position
4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10
125's @ 80% stay long
75 build to 90%
Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!
20 x 25 fr on 0:30 WF (18 - 20's)
10 x 25 fr fast on 1:00 WF (13 - 14's)
500 fr easy
500 fr WF (6:something)
5 x 50 well rested, moderate-hard (36, 30, 29, 28, 30)
tried new hand position in the laboratory
6 x 25 FK on 1:00 (19, 20h, 20h, 20h, 20h, 22)
difficult to walk on deck
New hand position for starts is with right hand over left, and seems consistantly good.
My usual, but former, method (with thumbs locked on top) was potentially very quick. It's just that it only worked less than half the time, and less as I got tired. I was a little obstinate in trying to make a failure work, but it felt so good when it did connect and thought I could grasp and refine it. Unfortunately the more I tried, the less I succeeded with it.
Maybe I could get the hand clinch method to excel
Swam Saturday at HSA with Dave, Dave, Bob, Mary, Don and a couple others. Had a good swim and was a bit faster than I usually am on Saturdays. I did a little more than 5K total. This morning, I swam w/ Dave, Dave, Roger and Meredith. Felt sluggish at first after soccer yesterday. Eventually picked it up and had a good day. I was really happy w/ the IM even if I was drafting.
600 Warm up
2 x 100 Free - 1:30
2 x 100 IM - 1:30
2 x 100 Free - 1:30
5 x 200 IM - Odds @ 2:45, Evens @ 3:15
The IM was supposed to be all on 2:45. We decided to do odds free on 2:45 and evens IM on 3:15. At the last moment, Roger decided to go all IM. I told him I'd do it but he would have to lead the lane. Surprisingly, I made it and with some rest. The trick was closing the 5 second gap on fly and drafting the rest of the way. I still gave up a lot on backstroke but I was making 2:40s. On the 3:15 interval, I was going fairly easy and still making 3:00.
5 Rounds of:
* 100 Up/Down Kick - 1:30 (:05)
* 100 Pull - 1:30 (rest!)
* 100 Up/Down Kick - 1:30 (:05)
* 200 @ 3:00, convert Free -> Breast (2:57 on last one)
6 x 50 - 1:00 Stroke/Free
100 Cool down
Our masters practice group started swimming for the fall this morning, but did so without my presence. I'm not going to be able to get up and reasonably swim then live after just a couple hours of sleep at night. Especially now with my job being more physical than before. So it'll be all YMCA pool for me.
Kick Set w/ short fins:
2 Rounds of
200 SDK @ 3:00 (the 2nd time around I didn't get too much rest here...)150 SDK @ 2:30100 SDK @ 1:3050 SDK @ :30 (went :31 on both rounds)
5 x 100 Free Pull @ 1:20
16 x 25 Odds Stroke, Evens Free EZ
did 2 of each stroke (Fly/Free/Fly/Free/Back/Free/etc.)
3 X 100 1:50 1:40
2 X 150 2:45 2:30
1 X 200 3:20 -
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 5:00
6 X 50 kick 1:15
12 X 50 1:00
Choice. #3-6-9-12 are fast.
1 X 300 Free 5:00
1 X 100 IM< 1:50
1 X 200 free 3:20
1 X 200 IM 3:40
1 X 100 free 1:40
1 X 300 IM -
WARM DOWN: 4 X 50 easy
Good weekend, but I have to transition into "back to work" mode for tomorrow. Plan to finish up a few odd tasks today, including getting the new old van I bought registered.
200 Fr/200 Bk/200 IM drill
2 x 200 FR on 2:45
4 x 25 burst and cruise on :30
1 x 500 Shark Swim (alternate by 50's)
16 x 50 on :50
- 1-8: odds = IMO drill/swim, evens = Fr drill
- 9-16: odds = IM drill, evens = Fr ez
50 EZ and out
(Solo/Rec/2450 yds/50 min)
Mon Sep 9th, 2013 SCY
Swam: Thu, Fri & Sat
Lifted Fri & Sat
6:00 - 7:30 dove in around 6:10
swam with Tyler & Jim
Beside NATE, Mike V, Todd, Marcio, Gull, & Sloan
went around 500
[B]Main Set [/B
Today is Nathan Breazeale's 50th BD our main set was 50 x 50 bk or S.O.C. best ave
10 x 50 BR on 1:00 best ave
10 x 50 on 55 best ave did 25 FL, 25 FR
10 x 50 K on 50 best ave held 36's
10 x 50 on 45 best ave did 4 - 6 strokes fly then the rest free
10 x 50 on 1:00 best ave did 25 BR 25 FR
10 x 50 on 45 best ave did 3 0r 4 strokes fly then the rest free
considering one 2 or a few SCM meets in Nov & Dec
Not sure yet, Might do:
Fri Oct 11 - Sun Oct 13
Rowdy Gaines Classic
Nov 9 - 10, 2013
WMST 2013 November Classic
Shenandoah, TX 77385
Wow, I can't believe it's been over a week since I wrote in here - especially since I didn't flog my workout Friday & was hoping to find it here so I could record it. Bummer, don't know if I remember all of it at all.
Water was cold today - probably 77 or 78 degrees. Felt pretty good by the end though, gotta say.
10 x 50 P on :40
5 x 100 IM on 1:40 (15 sec rest easy)
10 x 50 K on 1:00
4 x 400 on 5:30 (swim, pull no paddles, pull, zoomers)
200 kick easy
3 x 200 breast with 50 free between each, and
100 free cool down
**entered the Rowdy Gaines meet - so excited to see everyone again & swim on some RELAYS!
My coach is out this week in Alaska on a fishing vacation so he emailed me the weeks workouts after practice on Saturday. It's great to see what's coming but the down side is I woke this morning ahead of the alarm thinking about today's main set. I arrived at the pool early and was in the pool before any of the other swimmers arrived. Today's main set was really hard and the workout was another long one.
400 with snorkel
6x50 catchup on 45
10x50 swim on 40 getting heart rate up
6x400 pull with paddles on 4.25
3x(4x25 drill on 40, 4x50 kick on 55, 100 back on 1.30)
I held 30-31s on the transition 50s but did not feel that great. The 400s were really hard and I aimed for 20 seconds rest. I ended up going 4.05,4.04,4.05,4.05,4.07,4.06. In particular 5 and 6 were rough and I was fighting a shortening stroke. I could tell I was shortening because my turns got further and further off as the last 2 400s progressed. I tried lengthening but it was really tough. The last set of the day was swum mainly as recovery, but I went 1.07-1.09 on the 100s back which I was pleased with. I will be very sore tomorrow based on my tris and Lat's as of right now. I may have to do some stretching tonight!
Updated September 9th, 2013 at 09:08 PM by StewartACarroll
Still nursing the sinuses back to health, my back is getting better. Was a little frustrated that my chest freezer died yesterday and the new one I bought a week ago doesn't come in till late this week. Luckly a friend of my daughter could use some of the food we had in it. We crammed as much as we could in our regular refrigerator/freezer and gave the rest away. Lucky for me I didn't go shopping this week.
Felt ok today on my swim but not great.
500 free kick w/zoomers
8x25@:45 scull drills w/snorkle
6x100@1:45 free w/snorkle, paddles & bouy did well on these 1:22, 1:22, 1:21, 1:19, 1:17, 1:17
4x25@1:00 shoorters w/zoomers
100 free EZ
2x200@3:00 free work on maintaining a 4-6 beat kick it is the coordination of the kick and the arms I have a problem with unless I have a snorkle in which case I can do it but I tried without the snorkle
300 free kick w/zoomers
4x25@:45 burst & cruise odds free evens fly
200 free EZ alt breathing
Total 3000 yards
Tomorrow if my back with allow I may try to do one of Leslie's sprint workouts.
Had a lane to myself at the Y, the other lap lane had 2 in it, and the water walker lane against the wall had 1. They drop in a stairway into the first lane, so its kind of useless as a lap lane. The 3 lane public swim area had a total of 4 people in it. 1 father and 3 kids. Pretty non-wavy day in the pool, and just glad I could be in a lane to myself.
200 Free200 SDK on back w/ short fins300 Free Pull
Kick Set (my standard "new one"):
200 SDK w/ short fins @ 3:00 (normally I do 3:30)
150 SDK w/ short fins @ 2:30
100 SDK w/ short fins @ 1:30
50 SDK w/ short fins @ :30 (went :31) - one day I'll make this one.
3 Rounds (1st Round Fly, 2nd Round Back, 3rd Round Breast) no rest between rounds
100 (25 Stroke/75 Free) @ 1:20100 (50 Stroke/50 Free) @ 1:40100 (75 Stroke/25 Free) @ 2:00100 Stroke @ 2:00100 Free EZ @ 2:00
For the 100s Stroke: Fly did 1:07, Back did 1:12, Breast did 1:22
It was nice having the extra rest for each additional length of stroke added.
Finish it up:
6 x 125 Free Pull @ (1 each) 1:50, 1:45, 1:40, 1:35, 1:30, 1:25)
I held them around 1:30s, then got moving on #5 and went 1:26, then #6 gave it all I had left and made it under 1:25.
150 EZ and out
I was cruising through the forums last night and was looking at the butterfly lane for tips and drills, since I hadn't been there for a while and found reference to the Short Axis Pulse (or SAP) drill along with half-fly. Here's the link if you're interested:
This article is on half-fly for increasing endurance, which makes use of SAP and has a link to an article on that drill. So today I decided to incorporate it into the workout. I initially planned to do a lot of drill anyway, because the short sprints always leave me stiff and not feeling like doing anything tough the next day. For the SAP drill I would take about 3-5 pulses, do a breast stroke (arms only) for breath, then go right back into SAP, and repeat as many times as needed to get to the other side of the pool. This really helped me to engage the hips in a way that I hadn't ever before. I think I was generating most of my kick from the thighs (except in BK dolphins, where for some unexplained reason it seems more natural to work the hips and core--I remembered this b/c yesterday my underwaters on the back set really gave me an awesome core burn).
I also lifted weights a little bit this afternoon AFTER the swim, while I was still warm (one of the problems I think I probably had earlier this week was that I jumped right into my lifting without any cardio before hand, so I was working out a cold body... then when I got into the pool afterward, instead of being warmed up I was just tired and stiff, which made for a miserable slog... not very productive... hindsight is 20/20, but how long am I going to be making these rookie mistakes?! I mean, I know better... I my brain just wasn't there... must have been somewhere else at the time!).
I tried adding kipper pull-ups and push-presses from the X-fit repertoire to my normal routine... I still don't like weights. I'm sure as I stick with it and can do more sets and reps of each exercise it will seem like less of a pain and more of an enhancement to my swimming routine.
Here's what I did in the pool beforehand:
400 EZ swim (alternate 100 fr and 100 pull w/ buoy)
4 x 25 SAPs on :45
4 x 25 breast pull w/ buoy on :45
4 x 25 breast kick w/ board on :45
100 1-1-1 fly drill (4-5 SAPs, 1 full stroke fly, 1-arm fly stroke (r), 1-arm fly stroke (l), repeat)
4 x 50 modified fly on 1:15 (4-5 SAPs 2-3 strokes fly, 2-3 SAPS [or 1-arm fly], etc. on first length; reduced the number of SAPs or 1-arm each length, until the final 50 was all full stroke--still feeling relaxed, engaging hips more)
2 x 100 IM on 2:15
400 EZ (alternated 100 fr and 100 bk)
TOTAL: 1800 SCY/45 minutes
Swim/SCY/Solo @ Pitt
4 x 50 scull w/paddles @ 1:00
3 x (4 x 25 shooter w/fins @ :30-:40 + 50 EZ)
12 x 25 burst + cruise @ 1:00
3 x (25 AFAP back from the blocks + 25 EZ)
1 x 50 fly AFAP w/fins, 24 -- ugh!
5 x through:
4 x 25 DPS free w/agility padddles @ :30
1 x 50 kick @ 200 pace
1 x 100 IM, 75 smooth + :10 rest + 25 fast free @ 2:00
1 x 100 EZ @ 2:00
I'm feeling pretty dead, and that after a day off yesterday. I think I went from 0 to 100 mph last week, doing a lot of speed workouts after a couple months of maintenance cruising. I guess I should have eased back into the speed work more gradually. The 100 IMs felt horrible today. I think the temp being 4-5 degrees cooler than I'm used to may affect my lungs slightly too.
The latest Rushall article on USDT: http://coachsci.sdsu.edu/swim/bullet...0NON-TAPER.pdf. What do you guys think?
Was thinking of using this workout for distance day at Pitt. What do you all think? Is it distancey enough?
4 x 100 kick w/fins, descend to 200 pace @ 1:30
2 x (4 x 25) @ :30
1 = moderate 2 breath
2 = build to fast, 2 breath
3 = moderate 1 breath
4 = fast no breath
6 x 75's free @ 1:10, descend 1-3 & 4-6
100 kick @ 2:00
1 x 500 broken (5 seconds rest @ each 100, descend each 100)
100 kick @ 2:00
6 x 75's @ 1:15, IM switch
1 x 100 kick @ 2:00
1 x 500 broken =
50 @ 200 pace + R:05, + 4 x 100's smooth/low stroke count + R:05 between each 100 + 50 fast (200 race pace)
1 x 100 kick @ 2:00
6 x 75's choice @ 1:00, descend 1-3 & 4-6
1 x 100 kick @ 2:00
1 x 500 fast w/fins and/or paddles
Updated September 8th, 2013 at 05:53 PM by The Fortress
After a day of complete rest yesterday (not even a short recovery swim) I was itching to get back into the pool. I think I might have suffered a minor cold earlier this week and just not noticed it--resting heart rate was up 2-4 beats, and I noticed some crud in my sinuses--and maybe that was draggin me down a little bit. I needed a good tough workout, some speedwork to get my confidence back.
Scotty and I met at the Kenosha YMCA this afternoon after my son's XC meet (more on that later), and after a quick warm-up we jumped into a workout that always seems to help me blow the cobwebs off: 20 x 25 on :45 for each stroke. Here's what we did:
400 EZ (alternated 100s fr and bk)
2 x 100 IM on 2:00 (these were in 1:39-1:40, so I knew I was feeling better)
--20 x 25 fly on :45 (these were mostly :21-:22 at the beginning and I did a pretty good job of holding :22-:23 even toward the end; a few months ago these would have been :24-:25)
--100 IM for recovery
--20 x 25 bk on :45 (these were mostly :19-:20, some :21s in there too; my abs were begging for mercy toward the end of this set, b/c I was really working the under waters to stay ahead of Scotty... bk is the only stroke I can consistently take him on!)
--20 x 25 br on :45 (this is where Scotty just kills me, but I did a better job of staying up today, found a better rhythm in my stroke and actually pulled off a bunch of :23s in the last half)
--20 x 25 fr on :45 (these were mostly :17, but I saw :15 or :16 a couple of times)
--400 IM; I swam this in 6:53 (meh) and didn't feel that great, but it was the end of a hard workout. Scotty actually PR'd his swim, which is awesome given the set that we had just done. My splits were 1:39 for fly, 1:45 for bk, 1:59 for br (yuck), and 1:30 for fr (double yuck!). My bk needed to be better, but my br is still holding me back.
CD (500): 100 fr, 100 bk, 100 fr, 100 bk, 100 fr all EZ focusing on long strokes, and body position.
TOTAL: 3600 SCY
I'm going to try some of those ankle stretches in the recent Swimmer magazine, I'm hoping that will help the breast stroke kick... maybe the dolphins. I'm also committing myself to get into a routine with Yoga, which I have only been doing sporadically over the last year. There I wrote it, so now I have to do it.
Anthony (my middle son) ran well today in his cross country meet. I don't know how he feels about the race, he might have even been a little disappointed at running a few seconds slower than last week, but the course was more hilly and it was a lot warmer this week. Plus, I think he took off several minutes from his time at this same meet last year. Here he is coming into the finish today (on the far right):
And here he is after the race, which started at 11:15, so they really did have the heat to contend with:
Good night sleep and nothing happening this morning so I was able to sleep in
After bagels and cream cheese with the kids, I headed to the Rec for Masters practice and joined Greg and Kevin for a swim (my distances in parentheses):
200 swim/200 kick/200 pull/(200 Bk)/4 x 50 B/c 6/8/10/12
1 x 400 (500 with snorkel) on 7:30
4 x 100 (125) on 1:50 - quarters strong
2 x 200 (250) on 3:45 (I used agility paddles and buoy
4 (5) x 100 on 1:50 (1:25) even split
On your own to finish - I did:
- 4 x 75 on 1:15 (25 kick/25 fast IMO swim/25 Pull with buoy)
- 100 loosen (25 two-arm Bk into 25 skull, repeat)
- 200 IM drill and out
(Masters/Rec/3600 yds/75 min)
Good swim again in our empty pool. We're planning a double for next week's Tues practice - 30-45 min in Lake Paren then to the Rec for regular Tues practice. This should help us squeeze some more days outside, plus help me catch up with GTD!
I can't believe some of my kids call that cold. I call it hot but tolerable.
500 free kick w/zoomers
8x25@:45 fly scull drill w/zoomers & snorkle
8x25@:45 fly torque drill w/snorkle
8x25@1 angle arm fly w/snorkle
4x25 chest press w/snorkle
4x25@1 shooters w/zoomers
500 back kick w/zoomers
5x100@1:45 as 50 fr/50 bk w/paddles
5x100 kick odds breast evens free
Total 4000 yards
Swim/SCY/Solo @ Pitt:
4 x 50 scull w/agility paddles @ 1:05
12 x 25 shooters w/fins @ :40
6 x 25 fly @ :30
-- My breakouts were so horrendous, I just desisted. I was too tired too really work on them.
5 x (4 x 50 @ :40 + 50 EZ) w/fins
-- 2 free, 3 kick
-- these quasi broken 200s are about as "aerobic" as I get on my own.
3 x (4 x 50 drill, IM order) @ 1:00
I wasn't feeling much like speed work after yesterday's workout and some mental fatigue. You need to be really dialed in mentally to go true AFAP. So glad it's the weekend. It has been a really rough week with Lil Fort. She has a soccer game today. Hoping to get her out of the house now for a run with Mr. Fort. Endorphins good!