WARMUP / MAIN
5 x 500 free on 9:00, S (8:41, 8:23, 8:18, 8:15, 8:13)
500 FK, S (12:11)
500 one-arm fisted free (static arm back), S, as 50 per arm
10 x 50 on 1:30 as bk-br per 25
150 easy kick on sides, belly, back, and transient, with arms back
Short with low intensity before heading to work.
500 done as
6 x 50 back @ 60
-work walls and under H2O kick
6 x 50 back @ 60
-25 fast kick
-25 EZ swim
4 x 125 IM @ r/15
-extra 25 of back
8 x 50 @ 60
-25 fast swim
-25 EZ swim
Just a nice little recovery/backstroke swim.
Did have to back off on swim number 4 of my set just as a precation, but I did do a test swim at the end of practice and matched last weeks time exactly.
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:57, 2:51, 2:47, 2:55, 2:47
8x25@:05RI torque drill w/snorkle, paddles & bouy
8x50@:05RI fly drills odds scull evens angel arm fly
200 fly for time from push 3:32
200 free EZ
Total 3000 yards
I just ordered a new technical racing suit! I haven't in several years, gloating how I my existing ones have lasted so long. But alas, they are way too stretched out and so used that they show that disintegration like your old lycra suits used to! Yuck!
*Only interested in Speedo
*Don't like the new closed back suit. I think it would make me look thick, fat, and sausage-like. Also the most expensive at $449.
*Don't like the colored suits. They would make my colored thigh look fat.
*Do want an Elite 2. Mostly because it's the newest. Must be in black.
*Comfort straps are intriguing. Is it worth the difference between $395 and $429? Yes, I think so. And I don't think they would make me look fat.
Free shipping, and not a rush order so who cares 2 day or 7 day
Any coupon, which is hard for a technical suit
Go to retailmenot and get that coupon code (before 03/31!). I couldn't figure out the free goggle thing, which it wouldn't seem to give me, but I didn't want to pass this suit discount of 10%!
So I got the $429 suit for a total of $386.10. I think they gave me an extra dollar off.
This is Fraternity of Flyers month!
Today's main fly set was
8 x 50's on :55
2 x fly/free
2 easy free
3 x fly/free
1 easy free
Sprint the fly bits.
Now, this sounds easy as you only do 5 x 25's fast fly for the entire round, but for some reason I was dying, just absolutely dying through this set. Maybe because I was doing it right. It was one of those days where if someone poked you with a pinky, you'd probably just collapse. And I was really irritated with my lane. The girl behind me was doing all free. So was the next guy. Then the next guy was doing backstroke with fins. Then the next guy was swimming freestyle with a snorkel swimming up the backstroker's backside. I thin there might have been someone else after that but maybe it was just a manifestation of a composite irritating swimmer.
I have decided that I am not going to swim tomorrow or Wednesday, if I am going to be in this bad of a mood and irritated with my lanemates!
73° Air, 83° Water
Sunny skies with humidity at 64%
400 REV IM
16X25 MF on HR, front/back UW SDK
10x75 FR Hypoxic as 1/3/1 with effort as 85%/90%/95% on HR rest
3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
12x25 FR on :50 99% w/fins *11s-10s
4(6x25 FR on :40, 1:00 rest) Hypoxic-0 85% HR rest *13s
---400 IM Kick
6x125 IM with Fly last length 85% HR rest
6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
8x25 IM order Hypoxic-1/0 HR rest
1x100 IM timed *1:10
---400 FR with snorkel-paddles-buoy-tube
5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
4(2x50 FR on :40, 1:00) *32s-30s
4(8x25 FR on :30, :30) *14s-13s
2x50 Free 99% HR rest *27/27
16x25 MF, HR rest, UW SDK front & back
200 IM EZ
100 IM EZ
Goggles were fogging, and the water was warm. Hard workout left my arms tired, even without doing any of the hard swimming with paddles.
So a very strange end to last week; on Saturday we had an 80F day and I even considered going for a swim in my outdoor pool and then yesterday we had an ice storm with temperatures in the 20F. We received an email from the school district last night saying that school was cancelled and as such the pool which is owned by the school district was closed. I had a long day at work and without my swim felt out of sorts, but mid afternoon I got a message from my wife saying the pool was open. I was very excited to grab a swim and stopped by the pool after grabbing a quick dinner. I was unable to get a complete workout in but managed to get just over 4k in my one hour swim.
400 free with snorkel
6x50 catchup on 45
10x300 pull on 3.30
I was tired during tonight's swim but it felt good in a funny way. Todays swim was pretty uneventful and I held 3.05s on the 300s.
Updated March 3rd, 2014 at 10:07 PM by StewartACarroll
Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again.
500 mix up
4 x 100 @ 1:30 descend
4 x 50 kick @ 1:15 just to loosen up the legs
2 times through
250 strong @ 4:00
6 x 100 w/bouy @ 1:30 descend 1->3, 4->6
4 x 50 @ 55 hold 200 pace
8 x 100 IM @ 2:00
-Rotate 25 drill through each 100
-Perfect form and work turns
My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
Skipped yesterday, and opted for a recover swim this morning before work:
200 fr/200 bk/200 im drill
- 100 kick on 1:50
- 100 swim on 1:30
Build a 200 im on 3:00
200 loosen and out
(Solo/Rec/2800 yds/55 min)
Shoulders are stiff, but otherwise felt good in the water.
I was able to cram in a quick workout between the hours of waking up (12:00noon), doing a few house duties, (swim), and getting to work again. At least it was only an 8 hour day, and it felt great after doing three 12 hour shifts in a row the last 3 days!!
My quickie swim (about 40 minutes):
20 x 50 SDK w/ short fins @ :45 (between :38-:40s)
400 Free EZ
Even with having a short workday last night, I was still overly exhausted, and slept in till almost 10:00am. Got my swim thing going, but not very much, just enough to stretch me out a bit.
3 x 200 Free w/ ~:20-:30 rest
8 x 50 SDK w/ short fins @ :45 (:40s)
300 Free EZ
Let's see if Tom can keep up with that kind of yardage!!
1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 75 1:15 1:05
3 X 100 kick 2:15 2:15
Two rounds. Round 1 intervals left, 2 right.
8 X 25 sprint kick :45
10 X 100 2:00 choice
#1: easy #2-10: 50 fast and turn/50 easy
3 X 50 easy 1:10
1 X 50 blocks
8 X 200 pull 2:40
1-7: negative split
#8: easy swim down
Ahhh! Back to my old pool! And its LCM! Yipes! But it wasn't too bad, we were only out of the pool for 3 weeks, so hopefully a week of torture, and then I'll be used to it again.
6 x 200 @ 3:15 (held below 3:00 the entire time, yea me!)
8 x 50 kick @ 1:10
8 x 25 4-cycle speed play on :30
2 x 150 Pull
3 x 100 Pull
Total: 4000 LCM
**Rediscovered something this morning. When I emphasize my pull properly, the T drops and the feet rise, making my stroke more efficient, thus moving me faster with no increase in effort. This was a lovely "ah ha" moment this morning & I am so excited to get back after it - but tomorrow I have an early dentist appt, and will have to miss swimming entirely! Argh.
Updated March 3rd, 2014 at 09:39 PM by Celestial
Was alittle timid in my workout today. Just didn't want a recurrance of Saturday and I made it with flying colors. I can tell when it is going to happen and I just need to say BACK OFF it's not worth it. Once I get past that feeling I can get back to my normal pace.
With the increase in distance too on saturday I was surprised I was not sore. My right shoulder and elbow which have been plaquing me were not a problem today.
500 free kick w/zoomers
10x100@1:45 free w/paddles & bouy went 1:29, 1:28, 1:26, 1:25, 1:26, 1:24, 1:25, 1:25, 1:24, 1:24
500 free kick w/zoomers
3x100@1:45 free w/snorkle went 1:39, 1:35, 1:31
200 free EZ
Total 3000 yards
SCY@San Carlos Community Pool
75° Sunny, Humidity 58%, Water 81°
Florida Senior Games Swim Meet - Lee County
While not a USMS sanctioned event, this local meet provided an opportunity to get some timed swims off the blocks and hang out with friends. The meet started at 11am and ended about 1:15pm leaving not much time in between events for warm down and rest. I was ready for that, and was prepared to do my events as a quality workout. I did about 3000 yards of pre-meet sets, then EZ 300-400 between events and a 1000 yards of warm down after the last event.
One goal for this meet was to reset my expectations and focus for swimming competitions. When switching from casual lap swimming to training workouts in early 2012, I made solid gains in training proficiency, but after a successful first competition, an OW 5K swim in April 2012, I struggled with each of the OW, LCM, and SCM competitions I have done since then.
200 FR: (2:15) 2:10.9, 32.6/33.1/32.9/32.4
I still get a bit anxious, before getting on the block, my HR was already 130. The first 50 was very smooth, easy and steady, but the stroke tempo felt off, breathing was awkward, and flip turns were slow, shallow breaking out early.As slow as I attempted to pace the first 100, I still became more tired than expected where it was sluggish to get going on the 3rd 50, as the 64 year old swimmer in the next lane caught up passing me on the flip turn into the final 50. Dead tired, and not able to increase my tempo, I switched to a catch up style rhythm closing the gap to get even but was touched out at the end.
100 IM: (1:15) 1:08.4, 14.6/15.7/21.6/15.5 (30.3/37.1)
Took the fly out light and easy, but my backstroke was clumsy and too flat with the sun in my eyes, as I feared hitting the lane line.Worst ever breaststroke with very little help from my legs. A 22 second BR split is not acceptable (at least not for the next several years), so I will need to work on that kick.The FR finish was only good enough to keep from getting passed. There was no power left, so a sluggish sloppy stroke is how it felt.
50 FR: (26.9) 26.3, 13.2/13.1
Back on the blocks just after my 50 fly warm down swim, the goal was to go out smooth and steady, then come back strong.Again the stroke felt rough, tired, and not the same I as swim in workouts. But the second 25 split is positive.
50 Fly: (29.8) 28.9, 14.4/14.5
Again, stayed in the warm up lane for my 50 Fly after doing the 50 FR.Similar to the 50 FR, I had a slow start because I was not looking at the strobe start light. When there is water in my ears, instead of being only hard of hearing, I am deaf. It is my fault I should have been looking at the starter.The goal was go out easy, come back with a second 25 under 15 seconds, which I did and the stroke felt smooth.
500 Free: (6:15) 6:02.1, 1:11.2/1:13.3/1:13.2/1:12.6/1:11.8
This swim felt the best of all events I did.I decided I really wanted to swim the stroke I do at practice no matter how slow the time would be.Held the stroke count between 11.5 to 12.5. Everything was better including flip turns, breathing with still head, and streamlined body position.
As I am still in the rebuilding phase of my training, these events were a good test. I know that I need more practice and meet experience to swim in meets the way I train in workouts. I plan to attend another SCY swim meet in Sarasota in several weeks, where I will also set very basic goals and strive to enjoy each swim.
Updated March 2nd, 2014 at 11:26 PM by fdtotten
500 fr, S
4 x 50 fr on 1:30 (as 25m 95% E sprint / 25m easy)
500 fr, S (as 25m 95% E sprint / 475m recovery)
550 fr, S (as 25m 95% E sprint / 525m recovery)
Sprints felt easy, smooth, and fluid. Didn't notice any errors at speed either.
Lifted weights during my lunch -
Warmed up, then did 3 sets of:
incline DB BP (50's)DB rows (30's)DB curl to shoulder press at slow motion (30's)step-ups on bench lunges holding DB's (35's)wrist curlsupright DB rows (10's)
Need to force myself to always go super light doing any lat exercises (e.g., pulldowns, rows) because my right lateral deltoid muscle has been messed up for almost 2 years - totally weaker than the left. I never really allowed it heal as I seem to train it like I'm 20. If it's not too late, maybe I can gradually rejuvinate if I go easy.
Updated March 3rd, 2014 at 12:13 AM by __steve__
A goodly contingent from Kenosha YMCA made the trip up to Whitefish Bay this morning for a meet. Scotty, Scott, Ryan and I were planning to do the 200 medley relay; and Jen surprised us by showing up to her first meet since high school. Everyone swam well and we had a great time. The group is growing little by little and it's been loads of fun getting to know folks and their families, and to root each other on.
It's been about two weeks since I've written here and a lot has happened in that time... unfortunately for my training not a lot in the pool for me. I've been set back by those illnesses and then schedules, meetings, conferences have all conspired to keep me out of the pool except sporadically in the last month... so I'm going to call it a taper!
I am really pleased with my swims today. I started with the 400 IM, which I haven't done in an SCY meet since last season, so I had no idea what my time was going to be. I crushed my previous meet PR by 12 seconds, coming in at 6:37. I'm in much worse conditioning than I was when I swam it at the state meet last March, but obviously my technique has gotten a lot better... especially in fly and back.
I toyed with doing the 200 fly, but noticed when I was registering that it would be right before the 200 medley relay; and since I was doing the backstroke leg I didn't think this would be a good idea... wouldn't even be able to get out of the pool and would be heading right into the backstroke blocks after totally expending myself on 200 fly. I saved my energy for the back leg of the relay and broke 40 secs (at 39.xx I was pretty close to my 50 back time from the Evanston meet). Scotty followed with a 34.xx breast leg, Scott swam 27.7 fly and got us within striking distance. Ryan then brought us home with the victory and a scorching freestyle leg. I had apologized in advance for making them all swim from behind! But of course nobody minded, we were just happy to have a team on the blocks and it was just a bonus that we won the only heat of that relay!
Next up for me was the 200 IM, and I had put a 3:20 seed time down, seriously not knowing what to expect or if I would even have the energy (my endurance has fallen off a lot), but again all the work on technique came through for me. Mike from Libertyville, who I did some of the pirate lake swimming with last summer, asked me what I was thinking with the seed time, and I said... "yeah, I'm just trying to be conservative because I haven't done the 2IM since last season in a meet setting." I felt pretty good about my fly leg (I think I counted 4-5 strokes to the first wall) and my back felt smoother than it had since Evanston, by the time I hit the breaststroke leg, though, my legs were screaming for mercy. I pushed as hard as I could on the freestyle leg and turned to see 3:07, my fastest SCY 200 IM by 6 seconds. Can't wait to see the splits on that one.
I finished out the meet with 200 breast a couple of events later. My goal was just to hold form for the full 200, not dq. I swam 3:35 and felt pretty relaxed the whole time. It's interesting how my legs never feel as fatigued during a 200 yard race of any type as they do in the breast leg of the 2 and 4 IMs. I expected my legs to be killing me throughout this 200 breast, but they really never did.
Anyway, as a team we probably had 20-22 individual splashes on top of the relay, so we were busy cheering for each other the whole meet, which kept things hopping. Meet ran smoothly too.
Can't say how much I'm going to miss the WMAC when we move this summer... oh, yeah, forgot to mention I was offered the job I interviewed for a couple of weeks ago. It's a great community here, and I am sad to have to leave it, my swim partners have become really good friends over the last couple of years... among the best I've made in Wisconsin in my 14 years here... but the new job is an incredible opportunity too. A lot of mixed feelings. I'll write more on the details over the next couple of weeks.
Plans for easy swimming on Wednesday or Friday morning didn't happen. I did go snowbaording yesterday - had a lot of fun with temps in the teens and lots of sunshine. Lina from Germany made it down from the top of the moutain twice! It was her first year boarding and we celebrated with a stop to the Waffle Cabin
I met with the Masters crew this morning, getting in this easy swim:
- 200 Fr/200 IM drill/200 Bk
- 4 x 50 kick
- 8 x 25 drill
- 5 x 50 on 1:15 (odds= EZ, evens = fast)
- 200 w/d
(Masters/Rec/1450 yards/40 min)
GregJS got out and we met at my house with my wife and headed to Glens Falls, NY, for their Masters meet today at the high school pool. This was actually my first pool meet in NY, as I tend to be working on the weekend of the meets over there, and we met with Steve and some of the Pittsfiled, MA, swimmers, as well as getting to know our ADMS peers during the meet.. The drive is about 75 minutes from home, so we got in some warmup there (I did 1100 yards, including some sprints from the blocks).
The meet was run mixed and last just over two hours from the 2pm start. I picked my events with the plan to get a little rest and easy swimming in and it worked well, altough I knew that after my first event (2bk) coupled with boarding yeasterday my legs would be fried, so I picked two 50's and a 100 to cap the meet. I'll update with official results later, but I posted some really great swims that I am excited about:
-200 Bk = 2:10.9
- 50 fly = 26.9
- 50 free = 24.6
- 100 free = 52.9
(Got in another 700 yards between warm up and cool down)
I love these mini meets because you can watch as some folks are hitting the blocks in their first meet, and others are getting close to PB's as they cruise through the water. Steve, a former coach for the Maruarders in town, did the 500 for this first time in 40+ years, clocking a well executed time under 9 minutes. I was beat in the 50 fly by Patrick, and got to watch Greg swim his first 200 breast, even splitting it with a 2:44. While Dan from Pittsfield was out due to illness, Steve was there to help lead a group. I also talked with Denny, who finished right in front of me at Betsy Owens 2mile cable swim in August.
The water was clear and cool for a meet that was very well run. I highly recommend this event if you are able to attend in the future, and hopefully my work schedule will allow me to make it again next year. Greg had great swims and my wife was able to put a dent (15 chapters) into a book she is reading (it would take me a month to read that much!). We stopped for a bite to eat on the way home, a super day!
Swim/SCY @ Pitt
3 x (4 x 25) @ :30
1 = stroke
2 = up tempo
3 = fast @ 85-90%
4 = EZ
6 x 100 backstroke kick w/fins, UW 12.5 each 25 @ 2:00
5 x 30 burst SDK from the blocks, cruise back
5 x (25 AFAP from the blocks + 25 EZ)
back (13s), breast (15s), free (11)
4 x (50 AFAP w/fins + 150 EZ)
fly (23s), breast (27), fly back (23)
5 x w/bungee cordz, fins & paddles: swim out to resistance and then hold
2 x breast 15 strong strokes, 1 x free 25 strong strokes, 2 x backstroke kick or :30
Met up with one of my masters swimmers today. One of the nice guards was on duty and didn't give me a hard time about bringing Lindsay. Whew. She stayed up until the AFAP 50s. It was nice to have someone to swim with for a change! My starts were all solid today.
Hoping to get to the gym before the projected storm hits tomorrow. I'm worried about Mr. Fort and Lil Fort. They're in VA this weekend and may get stuck there Sunday night. Really not used to snowstorms in March ...
Updated March 1st, 2014 at 04:14 PM by The Fortress
Started with my normal workout but then the guards we redoing their 1 hour swim and I did it too to a point.
I set my heart rate up too high and have been resting since this 6000 yard workout.
500 free kick w/zoomers
10x200@3:00 free w/paddles & bouy
300 breast kick w/br fins
Now started the big swim
100 back EZ
Total 6000 yards
Main problem today was due to my pH level being off once corrected felt much better
Updated March 1st, 2014 at 08:27 PM by Donna
I had a great nights sleep in my own bed last night. I got back from DC early evening and my wife ordered Indian food for dinner. Quite the week of food this week with Thai, Indian and Ethiopian. Today's workout was fun. We did a meet warmup and then a 200 from the blocks with the electronic timing system.
1000 swim with snorkel swum as 75 free, 25 streamline kick
10x50 free on 40 build
200 fast from block
10x50 drill swim by 25 on 1 min
8x100 with snorkel on 1.10
10x50 streamline kick on 55
I went 1.52.13 from the blocks on the fast 200: out in 55.2 to the feet, and back in 56.93. I deliberately held back on the first 100 but did not expect this quick. I thought it would be a mid 1.55 so was very happy with this especially the splits. The rest of the workout was pretty easy stuff. I held 1.03-1.04 on the 8x100s.
I lifted after practice today and did my normal 3 rounds, with round being 10 reps per machine at 80% effort, second round 8 reps at max and the third round was 6 reps at fail. I also warmed up with bands which was recommended to me by the sports physiologist at Coopers Clinic. I finished with Vasa Swim trainer for 10 mins( this was hard today)
3x(inclined bench press, bench press, military press, lower back machine, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside)
I feel stiff and suspect this will remain for a few days. A good workout today and I was particularly happy with my 200.
It has been a month since my last post. Not much swimming going on. Too busy with work, our children's activities and getting over flu like symptoms. I think I am back now. This is just what I needed today. Trying to get my feel back.
500 mix up
8 x 50 @ 1:15 (15 sprint, 35 EZ)
100 @ 2:00 (50 back, 50 free)
3 x 300 pull @ base + 10 (100 fast, 50 EZ, repeat)
3 x 200 swim @ base + 15 (150 free, 50 non free fast)
8 x 50 @ 1:15 (15 sprint, 35 EZ)
I was glad coach didn't kill us today and like I said this was just what I needed. I actually felt pretty good. Hopefully my pool time will be more consistent.