I have left the paddles for the next 3 weeks. I miss my paddles..... A little distance and a 200 fly and I am good to go.
500 free kick w/zoomers
2 times thru
1x200@3:30 free went 3:01, 2:59
2x100@1:45 free went 1:30, 1:30, 1:29, 1:29
4x50@1:00 free went 44,43,42,41,44,43,43,43
500 free kick w/zoomers
200 fly for time 3:26
Total 3000 yards
PM only SCY
400 swim (under H2O turns at far end of pool, open turns at the near end)
4x75 @ 1:20 kick/drill/under H2O kick w/ fins
3x100 @ 1:20 smooth D1-3
4 @ 2:30 pull w/ buoy + paddles + snorkel
4 @ 2:20 swim w/ paddles
2 @ 2:20 strong N.S. (1:08/1:04, 1:10/1:03)
6x25 @ 1:00 FAST BK w/ fins
Not sure how fast i'll swim, but at least I feel pretty good and I finally can swim fly pretty well! It's not such a struggle and I am starting to feel my old self again; it will take more time than the next 2 weeks, but hopefully racing fly will give me another big boost and over the hump to better fly!
I went 13+ from a dive on 25's fly, so that was promising.
I went a 38.2 to 38.5 on a 50 breast fast. That was also a good swim.
I got my mojo going on some 25's back and went 16's. That's as fast as I ever have. Never hit 15's yet.
Free is still a struggle. I'm still fighting myself but going 14-15's, so at least I can muscle and thrash my way to half decent times.
I'd like to just see where my times are. Since I turned 45 this year, and since it's been 12 years (2002) since I started racing after having kids, maybe consider this a "reset" year, so all "best times"?
4 x 50 fly drills
8 x 25 burst + cruise @ 1:00
1 x AFAP 50 breast from the blocks + 150 EZ
-- 34 high-35 flat
5 x 25 AFAP kick + 50 EZ @ 2:00
1 x 25 AFAP swim + 75 EZ
12 x 25 shooter w/fins to 20y @ :40
Nothing special to report. Shoulder is still bothering me. Bad timing. Still need to get signed up for Zones. If it's not better by then, it will affect what events I swim.
after all the SDKs
Nonetheless, I put in a little bit of pace work, to see if I could find something I might be able to hold comfortably for 1650. Here's what I did:
--375 EZ free warm-up on 7:00
--4 x 50 on 1:00 (:43-:45)
--4 x 25 on :30 (:19)
--10 x 100 fr on 2:00 (1:25-1:30*)
--4 x 50 fr on 1:00 (:40-:43)
--4 x 25 fr on :30 (:17-:19)
125 EZ free/bk cool-down
*These clustered mostly around 1:27-1:28, though there were a couple in the 1:25-1:26 range and a couple in the 1:29-1:30 range (which might be closer to my 1650 pace; last year's pace was 1:31).
400 easy run4 x 200M fast run on 20 seconds reststretching and hip calisthenics
50 FK for time S / 50 easy K
45 mid - high (PB)
2 x 20M on 1:00FK AFAP / 20M easy
50 free fast F (fins)
breathed about 7 times27
Did not plan to set a FK PB today since my legs weren't 100% from yesterday's run, but I did the trial in a controlled fashion in case I got lucky, as I did (must be a good day). During the FK I did make a few counterproductive mistakes, so maybe I have a 44 high in me now with luck.
Still have a plan to set some SCM FK times later this week.
2 X 200 3:20
2 X 150 2:20
2 X 100 1:40
2 X 50 faster 1:00
9 X 100 free 1:40
Descend in groups of three. Descend only to 80/90%
6 X 50 kick 1:10
1 X 100 swim
8 X 100
odd: stroke @ 85/90% 2:15
even: easy free 2:00
1 X 50 blocks
WARM DOWN: 4 X 50 easy
I had a good nights sleep but rather weird. I dreamt I overslept and woke up around 1am in a panic. Then I woke up again 10minutes after the alarm normally goes off and discovered I had not set the alarm. My subconscious must have been telling me I had not set the alarm. Luckily the 10 mins did not make a difference and I made it to the pool on time. We are resting this week with the hope of swimming fast at our southern zone meet next weekend. I will be chasing some fast zone records in the longer events and both Ross Davis and Steve Unruh will make the shorter 500 and 200 very fast. I can't wait. With the base work we have been doing I hope to swim a strong 1650 on Friday and a 1000 on Sunday. Today was a good workout and I felt really strong throughout.
400 free with snorkel
6x50 catchup on 45
10x200 pull with paddles descend 1-5 and 6-10 on 3mins
400 easy recovery swimming
6x100 kick on 2mins descend 1-3 and 4-6
On the 200s Tom asked me to do a big descend starting out around 2.30 and on #5 be at about 2min pace and on round 2 be about 5 seconds faster throughout. I tried keeping my stroke long and came in on 2.10 on the first 200. From there I descended and went 2.07,2.05,2.01,1.58. On the second round I was about 5 seconds quicker throughout going 2.05,2.03,1.59,1.56,1.52. I felt awesome on the second round and honestly felt like I had more on the last one. I tried going slower at the beginning but with paddles it's almost like I have to shorten my stroke to go the times he was after. I had a guy in my lane who was wearing paddles and fins and I was using him as a rabbit on the last couple in each round. I think the final 200 is the fastest 200 I have pulled in practice. I am also not used to so much rest which I think helped make this set much easier than normal. The kick set I descended and went 1.27,1.23,1.18,1.25,1.21,1.17 and felt good again. We will be dropping the yardage tomorrow and throughout the week. I won't be shaving but this drop taller feels good already and I am hopeful I will have some fast races at the weekend.
Loads of fly drill to loosen up my lower back today. This was a fall in the water kind of day, but not one of my worst.
Taper starts today. I have to get this distance taper figured out, it has been a while. Events for Y Nats are 1650 fr, 1000 fr, 400 IM, 200 free, 200 fly, 500 fr, 50 fly, 200 breast, 200 back, 100 back, 200 IM, 100 fly. How do you taper of all of that?!?!?
500 free kick w/zoomers
200 fly scull drill w/zoomers & snorkle
200 torque drill w/snorkle & bouy
200 fly 1 arm alt rt/lt w/zoomers
200 dolphin kick on back w/zoomers
4x100@1:45 free went 1:26, 1:27, 1:28, 1:29
300 free kick w/zoomers
200 fly for time 3:26
3x100 free EZ
200 free kick w/zoomers
Total 3200 yards
So the last few weeks have been very inconsistent; not because of illness, work and travel as happened earlier this winter, but because I tried to come back too quickly and messed up my left shoulder. I didn't have the base, but I was going for the same intensity I had last year in the run up to the state meet.
The shoulder started hurting in the pull phase of breast stroke and I kept tweaking it during back as well. Finally it started giving out on me during fly. So I have a hiatus on all the strokes except freestyle (and a very slow backstroke) for a while. If I breathe to my left I don't have any issues with it... I've had issues with this shoulder before, it's like there's inflammation or some kind of impingement there when I build up too quickly and don't give my muscles a chance to adapt to added stress, and then I'll tweak it if I'm not being really careful and it becomes something more than just soreness or discomfort.
For today's 80 x 25 on :45 workout--the last one before state--instead of doing fly, back, and breast, I did kick with fins: SDKs, back dolphins, back kick, and then when everyone else was swimming the 20 x 25 breast set, I just alternated front and back dolphins. My legs and core will be pretty sore tomorrow... but in a good way.
I went ahead and did the 20 x 25 on :45 freestyle as full stroke... and they were pretty fast (for me--:14-:16). After the recovery swim, Jen and Scotty did a 100 IM for time off the blocks, to see where they were; I swam my time trial as 100 freestyle and PR'd, breaking 1:10 for the first time (1:08 is my new unofficial PB for SCY 100 free)... technique and speed work are paying off.
I'm still going to state, but will not swim my favorites--200 IM, back and fly; 400 IM--focusing instead on freestyle, which I can still do without hurting myself: 100, 200, 1650.
I'm not really in shape for the 1650 because I haven't had time to build a decent base or work on my pacing. I'm hoping that the gains I've made in technique over the last year will help me not be so slow. I did an EZ 1650 in the pool on Saturday (all I had time for because I got to the pool just 30 minutes before closing time); finished in 27 minutes. I put down 26 as my seed time, though I would secretly love to be around 24:45. Last year I was just over 25, so we'll see where I am.
4 x 50 fly drills
8 x 25 shooters w/fins @ :45
8 x 25 burst + cruise
30 x 25 breast w/fins @ :40
-- made them all
-- some were faster than my 100 fin pace, so probably need to drop the interval
20 x 25 backstroke kick w/fins @ :35
-- missed #6, skipped #7, made the rest
4 x 50
-- tried to go 100 pace, but cramped on every one and had to cruise
4-5 starts off the blocks working on gliding
1 x 50 breast @ 100 pace
Didn't feel great when I got in, but it went ok. Off to dinner with friends. Shoulder still really sore.
Updated March 23rd, 2014 at 05:33 PM by The Fortress
It was 86 today in the pool. Just about shut down when I jumped in. Also had to deal with a suit malfunction. New rule... Any time your trying out a new suit always bring an old reliable one.
500 free kick w/zoomers
200 scull drill w/snorkle & bouy
200 free under water recover w/snorkle & bouy
200 free kick drill 3 strokes 6 kicks
200 free kick on back
200 breast kick
10x100@1:45 free w/strapless paddles & bouy held 1:25
500 free kick w/zoomers
300 free w/snorkle
200 free EZ
Total 4000 yards
PM only lift + swim
3x10 lat pull downs (70, 90, 90)
3x10 DB shoulder press (20, 25, 25)
3x10 bench press (95, 115, 115)
3x10 bicep curls w/ bar (35, 55, 55)
3x10 DB triceps extensions (30, 35, 35)
3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
3x15 hip abductor (70)
3x15 hip adductor (70)
4x100 @ :10 rest long and smooth
300 kick w/ board 50 FR/25 BR
300 kick w/ board + fins 200 FL/100 FR
One thing I plan to change in my training is starting to lift weights again. I just used the swim to loosen up after the lift today. For the next 4 weeks I plan to lift 3x10 with the first set as warm-up and the last two sets heavy.
Updated March 23rd, 2014 at 11:31 AM by Calvin S
I woke tired again this morning. Hopefully I will get time to nap today and that will allow me to catchup on my sleep. I swam pretty easy today.
800 Reverse IM twitch (alternate 25 stroke 25 free)
16x25 kick afap on 40
3x500 dec 1-3. To 90% effort on 3. Work walls. Watch how u go in and out.
3x broken 200s
#1- 50 100 50
#2- 25 50 50 50 25
#3- 50 50 50 50
5 seconds rest after 25s, 10 seconds rest after 50s and 15 seconds rest after 100s
3x200 perfect swim 3min
i tried relaxing on the 500s and descended as instructed. I started at 5.25 and dropped about seconds per 500. On the broken 200s I focused on 500 pace rather than 200 pace. I was just plain tired today and want some rest before zones next week. Our coach was not on deck this morning due to family visiting from Illinois so this was a paper workout.
4 x 100 on 3:00 as 50 fast free / 50 easy (on 1:00 F)
10 x 50 on 3:00 alternate between 25 AFAP free / 25 easy, and 25 HUDKF S / 25 easy
20 x 12.5M on 1:00, DFS free
The DFS frees utilized a consistent, precise, however an inaccurate timing scheme [@ pace clock straight up, do a relay start dive from side and sprint all out a few strokes, stop and view clock when 12.5M marker is in perpendicular sight (viewing straight down at bottom of shallow pool)]. Can probably cut a full second for real time.
Below is a clip from 3/20. Noticed several things to fix with breaking transition. First is I rotate too early on first pull.
Second is I hold streamline behind head too long such that my hands pop out of water before strokes. I should keep them tight but while slowly angling down so that my first stroke cycle starts at normal depth. This is a breakthrough in itself as I always had trouble in this area but couldn't pin it down.
Updated March 22nd, 2014 at 11:50 AM by __steve__
Got in a 3rd swim this week, and 3 days in a row even. Kinda feeling like I'm getting into some sort of shape, other than round. Though my everyday work keeps me busy enough!!
1000 Free alongside the water exercise group. They have 1 lane open for lap swim during the 8-9am hour, so I was lucky to have the space.
10 x 50 Flutter Kick w/ board @ 1:00 (held :45-:46s, last one :41ish)
10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)
tried to stay underwater to the halfway point, but that didn't last long.
8 x 50 Free swim @ :45
200 Kick 'n chat with another swimmer
Now I'm at work for 12 hours tonight, and then I've got to days of working day shift over the weekend. That's rough on the transition, but at least I get paid.
AM only SCY
4x100 @ 1:30 swim w/ snorkel
8x25 @ :30 FR kick w/ board
6x75 @ 1:10 pull w/ buoy + paddles
#1/2 - no breath 1st 25
#3/4 - no breath 2nd 25
#5/6 - no breath last 25
6x125 @ 2:00 drill w/ strapless paddles + snorkel
- 25 R arm/25 L arm/25 B&A/50 DPS
8x75 @ 1:00 D1-4, 5-8 kick w/ fins + board (4 FR, 4 FL)
12x25 @ :40
3 FAST/1 EZ
2 FAST/2 EZ
1 FAST/3 EZ
Swim/SCY/Solo @ Pitt
100 fly drills
6 x 25 shooters w/fins @ :40
4 x 25 burst SDK + cruise @ 1:00
4 x 30 burst + cruise from the blocks
-- I did a couple at 100 pace trying to glide after the dive. If I do this in 100 fly, I can take 1-2 less kicks the first length.
4 x (25 AFAP from the blocks + 25 EZ)
2 x free (11s), 2 x breast (14 highs)
10 x 25 AFAP SDK to 15 m + cruise @ :40
-- I had wanted to do this as a USRPT set, but I can't sustain true AFAP pace for the requisite # of reps, so desisted after 10.
4 x (50 AFAP w/fins + 100 EZ) @ 4:00
2 x breast (26, 27 flat)
2 x kick w/board (24s)
2 x (broken AFAP 100 kicks w/fins + 200 EZ)
dolphin w/board, 44
The variety divers, who often watch my workouts, commented that this workout was "really intense." AFAP is definitely harder than 100 pace. If you count the bursts, which I do, that was about 775 of AFAP work.
I woke up this am to the first day of spring and it was snowing! I'm so over winter. Feeling a bit lonely for my kids too. They're both on spring break, but are traveling with friends.
Looking forward to watching the womens 100 back tonight; going to be a close race between the SDK experts. A little disappointing that Bootsma only qualified 15th.
2 X 250 4:00
3 X 150 2:15
4 X 50 faster 1:00
5 X 200 4:00
100 swim/100 kick
8 X 100 2:00
Pull free or 100IM
1 X 400 free or 300 IM
Focus on great turns and streamlines
10 X 25
odd: build to race finish
even: blocks/sprint 25
WARM DOWN: 4 X 50 easy 1:00
I had a solid nights sleep but woke up feeling like I had been backed over several times by a truck. All my traveling this week finally caught up with me. I got back from Atlanta around 8.30pm last night after 3 hectic days of meetings and driving. I was very happy to sleep in my own bed last night and equally happy to swim in familiar territory this morning.
Todays workout was lower yardage but a lot of race pace and fast kicking which made for a very tiring morning.
400 swim with snorkel
6x50 catchup on 45
10x75 with snorkel on 1min swum aerobically
4x(4x25 race pace alternating 200, 500 pace by round on 30, 50 fast at 200 pace on 1.30, 2x100 kick fast holding under 1.25 on 2mins)
2x50 kick AFAP on 2min
On the 75s set I held about 50s and felt very smooth and easy. The race pace set was brutal and I held 13.xs with a turn on the odd rounds and 14.xs on the even rounds. The 50s I was holding 27s and the kicks I started out at 1.19 on the first 2 rounds and dropped to 1.21s on the last two rounds. These hurt really bad and I was really winded. I think my travel really hit me after this set. The 2x50s kick AFAP I went 33, 34 which was the fastest I have kicked as a masters swimmer.
Next week we are going to rest for the zone meet, but I wont be shaving, so fingers crossed I will have some good swims. I am looking forward to swimming the 1650 at a masters meet. I swam my first in USAS a few weeks back and hopefully with some rest I will be closer to 17mins. I am entered on NT since I have not swum it before, but I did this so I could do the race early in the evening since its seeded slowest to fastest. I don't do well any more without sleep so decided to swim this as early as I could.