PM only SCM
400 swim w/ paddles + fins + snorkel
6x50 @ 1:05 kick w/ board
3x100 @ 1:20 smooth D1-3
6x25 @ :30 odd: drill, even: under H2O kick w/ fins
150 @ 2:30 drill
6x25 @ :30 drill
150 kick w/ fins even lengths under H2O
6x25 @ :25 FAST FR kick w/ board
150 @ 2:30 drill
Today I did another 4000m row (18:15) as a warm-up to 20 minutes of deep stretching... felt great. I'm still really tight, but I know I just have to stick with it.
In the pool I did 4000 SCY in 80 minutes. Here's what I did:
400 EZ fr on 7:00
4 x 100 IM on 1:50 (1:38-1:43)
4 x 50 fr on :50 (:41-:43)
4 x 200 bk (ea. 200 followed by 50 fr recovery) on 5:00 (3:26, 3:25, 3:33, 3:50)
4 x 200 fr (ea. 200 followed by 50 bk recovery) on 4:30-5:00 (3:03, 3:01, 3:03, 3:09)
4 x 50 fly on 1:00 (these were slow, low :50s), then 50 fr recovery
2 x 200 br on 5:00 (50 bk recovery after each)
5 x 50 fr on 1:00 (focused on long, smooth strokes)
This is a far cry from where I was even just a month and a half a go, where I could hold 3:20 and better on a set of 200 BK, going every 4:30 even with a recovery length. The freestyle is about the same, but either I've let the backstroke go over the last few weeks, or all my tinkering with the stroke has resulted in some net losses instead of gains. I'll see where I am on this set in a few weeks.
Rowing = 15 K
Swimming = 10.5+ miles
I felt pretty good this morning. Today’s workout was a lot of aerobic swimming with some fast stuff right at the end. Again no easy speed, but still feeling strong.
500 free with snorkel
20x100 with snorkel swum as 1 smooth 1 easy, 2smooth 1 easy, 3 smooth 1 easy, 4 smooth 1 easy, 5 smooth 1 easy, smooth on 1.10 and easy on 1.45.
10x50 alternating catchup and finger drag drill focused on hand entry on 1 min
8x100 kick on 1.40 with fins
8x25 swum at 200 speed on 20 seconds(broken 200 swim)
I held 1.05-1.07 on the smooth 100s. I feel better with my hand entry on the drill set. The kick I held around 1min and felt good. The broken 200 I held 13s to my feet. I felt strong but the last 50 was hard to hold the desired pace.
1 X 200 3:20 3:00
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 300 kick + 50 swim
1 X 300 5:15 4:30
1 X 200 3:30 3:00
1 X 100 1:45 1:30
Rounds 1/2: IM--intervals left
Rounds 3/4: Free--intervals right
WARM DOWN: 4 X 50 easy
A sprint day today and I did ok considering I started taking Mucinex which usually zaps my strength and speed. I figure if I take this until Thursday I can get all the junk out of my lungs before the meet this weekend.
4x100@:10RI scull/drill/kick/swim w/snorkle
8x25@:45 power kick
3 times thru w/zoomers round 1&3 free round 2 fly
:10 kick at wall AFAP
4x25@:40 #1 burst & cruise #2&4 EZ #3 AFAP
2 times thru
1x100@2:00 free at 200 pace went 1:20, 1:19
4x25@:45 free over kick
1x50@1:00 free AFAP went :35, :35
3x100@2:00 Perfect stroke went 1:30, 1:30, 1:29, 1:29, 1:26, 1:24
200 Free EZ w/snorkle
Total 2800 yards
With temps hovering in the double-digit negatives and wind chills between -30 and -40 the schools have closed down today and tomorrow in Kenosha. The YMCA was warm, however, and so I treated myself to a nice long recovery workout. Started out with a low to moderate intensity row... 4000m in about 18:45. Then some flexibility and stability work on the mat... about 25-30 minutes. I felt super relaxed and warm at this point, even after the meet yesterday, almost no soreness whatsoever.
I headed to the pool for a 3K workout (3300 SCY/66 mins). Again, just trying to stay relaxed, maybe work the cardio a bit. I felt pretty good. Here's what I did:
400 EZ fr on 7:00
4 x 100 IM on 2:00 (1:43, 1:41, 1:40, 1:39)
4 x 50 fr on 1:00 (:43, :41, :39, :39)
6 x 100 fr on 1:40 (1:21+, 1:23, 1:23, 1:25, 1:26, 1:27)
6 x 100 bk on 2:00 (1:41, 1:41, 1:41, 1:42, 1:45, 1:47)
8 x 50 recovery on 1:00 (fr, bk, fr, bk, fr, br, fr, br)
4 x 100 IM on 2:00 (1:43, ascending to 1:53)
300 EZ (fr, bk, fr by 100s, working on reducing stroke count)
I'd like to keep doing this workout as a recovery, maybe even increase slowly the number of reps I get in on the main set. Freestyle is actually pretty fast right now, but that backstroke is a little slower than I want... still, I was trying to stay aerobic and not go anaerobic or let the lactic acid build.
Swimming YTD = 8+ miles*
Rowing YTD = 11 K
I'm still 0.65 miles behind my goal pace, but at least GTD is showing a little green on the progress bar now!
PM only SCM
300 swim (100 FR/50 BK)
4x75 @ 1:30 k/dr/under H2O w/ fins
4x100 @ 1:20 AE pull w/ buoy + paddles + snorkel
8x25 @ :30 V.S.
4x50 @ 1:00 AE FR kick w/ board
Only had time to swim for about 45 minutes today so I couldn't get much of a workout in. Hoping to train with the club team tomorrow instead of having to swim by myself!
200 fr/200 bk/200 im
400 Shark Swim
5 x 100 from on 1:20
4 x 50 (free down, IMO stroke back)
4 x 25 b/c
200 loosen and out
(Solo/Rec/2150 yd/45 min)
LCM - outside. Got to the pool at 5:20, air temp of 61. Left the pool venue ~7:30, air temp of 42. By the time I left for home at 6:00, temp was 37 and dropping. Just grateful I don't live in Minnesota!
900 various waiting for team to start
400 reverse IM
3 x 400 @ 5:30 (nice interval for a change!)
5 x 100 @ 2:00, odds easy, evens "fast" - fast is relative, at the end of workout, I've found.
Total 4800 LCM
10*50 on 1:00 free WF
48 down to 34 and 5's by mid set
500 back WF
7:35missed turn 12one DK each turn is my aerobic limit with this set
20*25 on 1:00 free WF
take at least one breath each length14 - 13's with several 12's
WARMDOWN / DRILL
200 various WF
- Kept the fins on entire workout though the suffering was solid and (hopefully) productive.
- My goal to maintain form I think was a success, as last week's video footage showed a significant error in my all-out free.
- Might do this type of set more often and I think I can benifit from it.
- Going race pace on an 1:00 interval without fins wouldn't last, moreover the shoulders can't hold up to cylinder pressures like that. Without fins I would have to go on 2:00, dive from the side, and do half as many.
- started to lift later in the day but one set was enough for me to recognize I am toasted. Need at least 1 easy day.
Updated January 6th, 2014 at 11:08 PM by __steve__
Just did an EZ 2000 @ Sewickley. Couldn't have done a real workout anyway. Though I went after family time, half the pool was still closed for a scuba class and it was mobbed.
Monday: Swim/SCY/Solo @ Pitt
4 x 50 scull w/agility paddles
8 x 25 shooter w/fins @ :45
8 x 25 burst + cruise @ 1:00
4 x through, IM order
3 x 50 @ 100 pace @ 1:00
8 x 50 DPS free w/paddles @ 1:00
I had nothing today, and was off my usual 100 pace times. I'm still sore from the double on Saturday. I think that was likely ill-advised and that I rushed back to training too soon after my illness. I just feel exhausted and run down right now. It doesn't help that I'm not sleeping well. Geez, I hope I feel better tomorrow! At least Pitt is back open!
I woke feeling good this morning. I still dont have easy speed and i would be worried if I did not have another week and a half of the taper left. Despite no easy speed I am starting to feel strong and somewhat recovered.
400 free with snorkel
6x50 catchup on 45
10x200 pull with paddles on 3 mins. Instructions to hold between 2.05 and 2.15
10x100 kick on 2 mins. Instructions to hold 1.25 to 1.30
2x100 on 3 mins AFAP
5 breakouts with the breakout cord
I held between 1.58 and 2mins on the first 9x200s and felt good. On the last one I went 1.54 and still felt relaxed. The kick set I held 1.25s and 1.26s but could not resist letting go on the last 100 and went 1.15. I got out and went to the restroom after the 100 easy and had about 5 seconds to absorb the instructions and go on the first 100 of the 2x100 AFAP. I ended up going 55 on the first 100 and 52 on the second 100. I felt strong on both. I cant wait to start to feel easy speed.
Updated January 6th, 2014 at 08:54 PM by StewartACarroll
3 X 100 2:00
1 X 150 2:40
3 x 100 1:50
1 X 250 4:15
3 X 100 kick 2:30
2 X 300 5:00
3 X 200 3:20
4 X 100 1:40
Pull: descend each group
3 X 50 1:15 1:00
3 X 100 2:00 1:45
33 swim @ 100%
Round 1 stroke(left interval)
Round 2 free(right interval
WARM DOWN: 4 X 50 easy
Wow, this was early for me. My body wasn't fully functioning either and I just couldn't maintain anything...
200 Kick w/ board
150 Kick w/ board
100 Kick w/ board
50 Kick w/ board
8 x 125 Free Pull (2 @ 1:45, 2 @ 1:40, 2 @ 1:35, 2 @ 1:30)
The last two I basically swam straight through, and didn't even make the last one. Mornings suck.
6 x 50 SDK w/ short fins @ :50
8 x 25 @ :30 Odds EZ Free, Evens semi-fast Fly <-- I couldn't manage much more
Still fighting sinus drainage more in the lungs now than the sinus headaches I had. Still swimming thru it.
4x25@:10RI scull w/snorkle
3x(4x25)@:45 burst & cruise rounds 1&3 free 2 fly
2 times thru Round 1 free, Round 2 kick(w/zoomers)
50=>at 200 pace @1:00
100=> 50 at 100 pace + 50 smooth @2:00
1st 200=>100 smooth + 50 at 100 pace + 50 smooth @4:00
2nd 200=>fast broken at 50 for :05RI @4:00
200 free EZ w/snorkle
200 free kick w/zoomers
Total 3300 yards
We finished up for the day, and got a majority of the debris cleaned up and the house put "back into place", so I was able to break away and relax in the pool for a bit. It wasn't exactly a relaxing swim, as I was fighting the public swimmers open swim across the laneline from me. Twice getting large balls landing in front of me, or near me. I had to toss those aside...AWAY from the perpetrators. The guards are always yelling at them to keep the balls out of the lap lanes.
I rushed this in in 45 minutes, trying to go for yardage and intensity at the same time.
6 x 100 Free Pull @ 1:20 (1:06/1:06/1:05/1:05/1:03/1:03)
6 x 100 SDK w/ short fins on back @ 1:25
These actually got a bit tough on the last couple...legs were dying
100 Free EZ
4 x 50 Fly Fast @ :50
went :30, :30, :31, :32 <--hurt a bit on the 4th one
100 Back EZ
1 x 75 Free Pull @ 1:00
1 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
2 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
3 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
2 x 75 Free Pull @ :55
1 x 75 Free Pull @ 1:00
1 x 75 Free Pull @ :55
50 EZ and the guard kicked me out since it was time to close down.
So... my all 100s meet was this morning... and the results are in. I'm way out of shape. And I don't like sprints. But at least I didn't have to do any 200s or long distance; a good thing, because I really am not in the kind of condition I was in at the end of the summer. The low volume workouts have taken their toll. I didn't taper at all for this meet (why taper when I'm still trying to up the daily yardage), so I shouldn't have expected too much, but I'm still a little disappointed that my fly and back times weren't faster.
Here's how it went down:
100 free = 1:11.5 (0:03.5 faster than my seed of 1:15)
100 fly = 1:32 (also my seed time)
100 IM = 1:28 (seed time was 1:29)
100 back = 1:31 (seed time was 1:25... :06 off!)
100 breast = 1:48 (seed time 1:50)
So now I know where I am and where I need to go. The practice yardage has to go up so I can perform well on more than a couple of events per meet. And I'm going to do a lot of that yardage at aerobic pace working on technique to keep building the base, but I also see a lot of interval 200s, 100s and 50s in my near future. Backstroke and fly yardage have to go up if I'm going to bring my 200 times down.
I think I was in my best shape a few months back when I was doing long sets of 50s at 200 pace. And 100s-200s at an aerobic pace with short intervals. Will have to go back to that.
So I think that's gonna be the new name of my blog, cuz that's about how I feel most of the time!! It has been busy busy busy around our house - had loads of company for the holidays, and then daughter #2, had her #2 on NY Eve - bringing my total of grandkids up to 7 now. She had a scheduled c-section & wee've been babysitting big sister & running back & forth to the hospital, etc. Went back to work on Monday, after two weeks off, and I feel like I'm being punished for taking a vacation - so much paperwork to catch up on!!
So it's been very weird, weather wise around here - some days as hot as 75, some days as cold as 27 - scheduled to get down to 15 Tuesday morning, and workouts are held outside, unless it is below 30, and then they are canceled - unless it's a Saturday, in which case we have an alternate venue. Didn't know that until today's swim, but that's all right. Swam at 3pm SCY, and I don't think I've ever done a 5000 y workout in as short a time. Here's what we did:
500 pull, speed-play by 50's
500 drill/swim by 50's
300 fly/free by 50's (I did breast, as my shoulder doesn't appreciate fly right now)
30 x 100 @ 1:20. Ridiculous. I did 10, rested one, then 9, changed lanes, did 8
Was coming in around the :17 at the end there. Geez..
200 easy. Two lanes over, there were two very young men coming in at the :00 and :01 on the last 10 of these. MOST impressive. They aren't even considered the Big Dogs around here. Times have changed.
On the bright side - I DID do 27 of them, which I think, is pretty good. More than necessary, but Winter Madness (that's what I call it anyway) ends on Monday.Yea.
I was sick with the malaise that seems to be going round and missed a couple days of training. I was able to paddle around a bit on Friday:
Friday: Swim/SCY/Solo @ Sewickley
7 x 100 w/fins @ 1:45
odds = DPS free w/paddles
evens = kick w/board
6 x 25 burst SDK+ cruise
9 x 50 @ 1:00
--3 x back, breast, back breast + 50 EZ
5 x 25 shooter + 25 EZ w/fins @ 1:00
20 x 25 kick w/board, half AFAP @ :30
I used a free guest pass to try out LA Fitness, which is only 10 minutes from my house. My other options for weight training are far away (Sewcklely) or semi far (Rivers Club) and with the latter I get killed on parking fees. LA Fitness is only $29.99 per month, so I may join for convenience sake. The facilities are better as well.
long arm crunches, 2 x 50
flutter kicks on bosu, 2 x 50
captains chair leg raises, 15
russian twist on incline bench w/plate, 2 x 25
row, 80 x 1 x 8, 90 x 2 x 8
good mornings, warm ups, 65 x 3 x 8
rear delt fly, 560 x 3 x 8
explosive leg press, 155 x 1 x 5, 175 x 2 x 15
supine bench press w/DBs, 40 x 3 x 8
squat jumps w/bar, 45 x 2 x 8
DB pull in plank position, 40 x 1 x 15
fast push press on double cable machine, 35 x 2 x 30 (I ripped this off from a USC sprint training vid)
Bikram Yoga, 90 min
I didn't feel like making the long trek out to Sewickley -- where I would have been lucky to find 3 lap lanes and half the pool filled with screaming kids. So I decided to go to yoga 5 minutes from my house. The first half of the class felt pretty easy, the last half was hard to get through. The heat is such a barrier. I don't think I've gone to bikram for maybe 2 years. My balance was pretty awful. And I've definitely lost some flexibility with my lack of stretching this year.
2013 year in Review/Looking ahead:
1. I ended up with 371 miles, which surprisingly was more than 2012 (348) and 2011 (331). I attribute this to swimming more since I haven't been doing drylands.
2. Great first 6 months: I was really pleased with my swims at Zones & Nationals this year. I think it was the best 1-2 punch I've ever had. Everything just clicked. I broke NRs in the 50 fly (SCY and LCM), 50 back (SCY and LCM), 50 free and barely missed them in the 100 back and 100 IM. And I swam all 9 sprint events in SCY for the first time ever.
3. Sub-par last 6 months: Since June, I feel like I've only had two decent months of training -- Oct and Nov. December has been a complete bust with tapering, the holidays and the malaise. 2014 will be a rebuilding year. I've been pretty laser focused for most of my masters career. This summer and fall I lost focus for an extended period, and it took a toll. Not a big deal, but a lesson in what I need to do to be at or near the top of my game.
4. I think my best swim was my 50 fly at Nationals -- 25.70. Ironically, my worst swim at a focus meet was the 50 SCM fly at NE Champs - 29.9.
5. I really enjoyed having my daughter join masters and competing with her. We swam a bunch of relays together and grabbed some AA times. I was hoping we could swim some relays together at Zones this year, but she is out of the pool for awhile with a pinched nerve.
6. Right now, I guess my focus meet for SCY is Zones, though the order of events is terrible for me. I'm not going to Nationals ins Santa Clara -- too far, pool too crappy. LCM will be a bust for me, as it often is. I'm going to Europe for two weeks in late June-July and will be out of the pool. I haven't had good success at Nationals trying to come back after similar vacations. However, I may go to LCM Nationals at U of Md just to see friends and swim a few 50s for fun. In the short term, I have the Albatross meet in mid March.
7. Back to drylands -- I feel weak as a kitten and need to work on that! I plan to start seeing Ron D'Angelo, a trainer here, once a week to help get me on track and give me some new ideas.
8. I am still not adjusted to Pittsburgh. I constantly feel frustrated with the lack of facilities and the amount of driving I have to do to get there. It's been a month of swimming in a sh*tty pool with Pitt closed and it's starting to get very depressing. The brand new beautiful high school just opened up. 5 minutes from my house and only open to the public for adult lap swim M-Th from 9-10 pm. Not helpful ...
Belated Happy New Year everyone!!!
Updated January 5th, 2014 at 08:15 PM by The Fortress
This morning I enjoyed a very satisfying workout at the PCB pool. When I drove up for the 9am masters workout the pool still had its covers on—usually not a good sign. At the ticket counter they told me that the pool temp had dropped because the heaters were unable to keep pace with the unusually cold weather we have been having (lows have been below freezing, and yesterday’s high was only in the 40s—I know that won’t impress anyone in the most of the rest of the country, but it’s chilly for this area). The pool was open, though, with the guards uncovering just a few lanes as needed. The attendant estimated that the pool temp was around 75. Did I still want to swim? You bet I did!
I double capped—air temp was 41, and it was clouded over and windy—and made my way to the pool deck. There I saw that the pool temp display read 77.94. Perfect! There were three lanes uncovered, and just one other swimmer in the pool. Age groupers were milling around doing drylands. As I was taking off my parka the masters coach told me the age groupers were not getting in, and asked if I wanted a workout. I looked at what she had planned, but decided I would do my own. Here’s what it was:
1000 scy warmup (400s varied, 200 IM kick, 200 FR pull, 200 IM d/s)
5 x 500 FR with traveling backstroke @ 7:30:
1st one—5th and 6th 50 is backstroke2nd one—4th and 7th 50 backstroke3rd one—3rd and 8th 50 backstroke4th one—2nd and 9th 50 backstroke5th one—1st and 10th 50 backstroke
[I worked the portions of each 500 between the two backstrokes, so that the last one contained a hard 400. The sun came out as I did this set, and the wind died down some. More swimmers came in, and more lanes were uncovered. On the first 500, I was startled by a wetsuited swimmer suddenly in front of me as I was coming into the wall. It turned out to be my pal Paul, who had intended to dive under me but was stymied by the buoyancy of his wetsuit. We laughed about that.]
100 IM @ 1:45
200 IM @ 3:30
300 IM @ 5:15
400 IM @ 7:00
450 easy warmdown
I loved swimming in this water temp! My head got cold when I stopped at first, but once the sun came out even that was ok, and the double capping seemed unnecessary. But I didn’t like the partly covered pool—it was funny how much happier I was when there was someone in the lane between me and the dark water that lay beneath the tarps.
It’s been perfect weather for cold-water swims lately. Yesterday the air temp was in the low 40s, the water temp in the high 50s, and it was brilliantly sunny. I enjoyed a beautiful swim down the beach and back. I’m still a little uneasy about swimming out in the gulf here by myself, but I’m getting more brave about it. Plus, I haven’t been completely alone. The last few times I’ve been in the gulf I’ve seen a single foot-long white fish—the same one?—that comes and swims very near me. (I’ve learned not to startle it away by flinching when I see it). After I exited the water yesterday, though, there was a pelican diving right where I had last seen my little friend. I couldn’t tell if the pelican caught anything, and I hope “my” fish is still out there somewhere and will visit me again.