The pool was actually a great temp today probably about 83. Felt good. Topped off workout with a visit to the hot tub. 500 free 500 free kick w/zoomers 5x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:45, 2:43, 2:36 8x25@1:00 shooters w/monofin 8x25@1:00 fly w/monofin 200 fly kick w/monofin 8x25@:45 1 arm fly w/monofin 8x25@:30 fly w/monofin 500 free kick w/zoomers 500 free w/snorkel every 4th lap scull Total 4000 yards
My daughter and I swam at the same time today(different lanes) and I suspect this is going to be the new norm for years to come! The seniors do dry land for an hour so there were extra LCM lanes while they worked out. I swam about an hour in the 50m pool and then moved to short course yard pool for the final part of my workout. Today I still felt sore and stiff but not swimming last night made a lot of difference in my energy level. This is giving me confidence that when I taper I will start to feel much better and stronger. Warm up 1000 free with snorkel 10x50 with snorkel on 50 swum as 25 kick, 25 over kick free Main Set 5x400 alternating pull, swim on 5.30 6x50 kick on 45 with fins Warm down(in scy) 10x50 kick with fins on 45 10x50 catchp on 45 200 easy Total 3800m, 1200yds Swim bench after swimming I went in the weight room and used the vasa swim bench. I did 3 sets of hard pull for 7mins per set, with enough time to grab water between sets. Even this felt pretty good. I always feel the soreness between my lat and tricep for the first few minutes, then it goes away as I get going. I had a great set of 400 meter swims today and i am really happy with my progress. I went 4.50, 4.55(swim), 4.45, 4.52(swim), 4.55. I have not done a main set of 400s LCM since I got back in the pool and despite these hurting muscle-wise I felt strong and when I went to push harder I was able to pick it up. I start my taper next week which I am so looking forward to. Roll on Nationals!
Updated April 14th, 2013 at 11:03 AM by StewartACarroll
Did weights for 45 min before going to practice like I usually do on Tues & Thurs - however, unlike Tues & Thurs, I was swimming with ATAC and not basically solo - usually not a good idea when my arms are achy from weights. But I lasted for 2800 before my arms went into failure, so I consider that a success. Might not have lasted that long if coach hadn't been fussing at the kids & giving us such totally delightful intervals! 600 back/free 200 - 200 - 100 pull (missed the 2nd 100 bcs my suit was so loose around the shoulders I couldn't focus on my swimming & had to go put on another suit!!) 4 x 100 K on 2:30 100 easy 4 x 100 stroke free on 2:00 100 easy 4 x 400 @ 7:00 (used the last one to cool down) Total: 3200 LCM I'm thinking it might not be such a good idea to do weights right before a "real" practice. Perhaps I should either a) skip weights on Saturday, b) not swim with ATAC on Saturday & just swim leisurely on my own (booring!) or c) swim twice - once a quality workout with ATAC, then go to the gym - mess around & get shopping and gardening & housework done & then go back later in the afternoon for a leisurely 2000. Leaning towards "C" at the moment - might need to hire a gardener, pool boy, maid and housekeeper though, lol. Getting old may be better than the alternative, but it still sucks.
Swam w/ Dave, Dave, Dave and Brandon at the HSV nat. Not sure what the intervals were exactly. Most of this was just last in, first out. LCM 800 Easy IM warm-up 400 Free 50 Kick 4 x 50 Fly 50 Kick 400 Free 200 Free 200 IM 200 Free 100 Pull 4 x 50 Back 100 Pull 200 Free 200 IM 200 Free 8 x 100 odds free, evens IM Order (the fly hurt really bad but I made it) 2 Rounds of: * 4 x 50 IM Order smooth * 4 x 50 Free fast (5100m Total)
Another good workout tonight. I'm getting back into racing shape really quick after my vacation a few weeks ago. I have a USAS meet coming up a week from now, and then it'll be 2 1/2 weeks after that till USMS Nats. I can't wait. Warmup: 400 (25 Free/25 V-sit scull) (400/400) 12 x 100 SDK w/ long fins (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) held them all around 1:10 or so (1200/1600) 10 x 100 Free Pull @ 1:40 (went 1:02-1:04s) (1000/2600) 16 x 25 SDK w/ long fins underwater @ 1:00 (400/3000) Main Set: 4 x 200 Choice Stroke non-Free @ 5:30 (These are Fast) #1 Fly - 2:20 Felt strong#2 Back - 2:34#3 Breast - 2:50#4 Back - 2:35 4 x 200 Free @ 4:30 (again, these are FAST) a few folks got out at this time, so I moved over a lane so Jared and I could race each other.#1 - went 2:06 - thought this was a bit fast...#2 - again 2:06, right with Jared#3 - another 2:06, I tried to get out ahead of him, but he caught me on the final 50#4 - wasn't going to lose this one, or at least I was going to go down trying if so...went 2:03, got out after it, built the 3rd 50, and full sprint kick coming home the final 50. I caught a glimpse of John looking over at the pace clock as we were finishing, normally he doesn't do that, so he must've thought we were moving. My best time is a 1:55.8 in a meet, so to be 7 seconds off of that in a practice set it good news. (1600/4600) 6 x 25 AFAP @ 1:00 First 3 non Free - did FlySecond 3 Free (150/4750) 300 Cooldown ---------------------------- 5050 Yards
This morning was awesome! Woke up 2 minutes before the alarm went off - pool water was pleasantly cool, and I wasn't achy - in fact, I actually did workout the way I remember doing it. 500 back/free 500 locomotive pull 300 locomotive kick 5 x 100 something - don't remember 200 stroke/free, drill/swim by 25's 12 x 100 @ 1:40, one minute rest after #11, sprint #12 200 easy 500 P w/snorkel 500 P 6 x 50 kick no fins 2 x 100 easy Total: 4900 Beautiful morning swims! I Think I've figured out how to do weights & swim. Swam after weights yesterday - slow & crappy, but I swam. Today just as we started the first kick, I ate 3 shock blox, after the kick, I ate the rest. I was not achy at all today, and although I was slightly slower than usual, I did much closer to my usual pace in workout. Big success in my book!
Swim/SCY/Solo: Warm up: 600 various 4 x 50 front scull w/agility paddles 4 x 50 free, EVF emphasis 50 EZ Main Sets: 4 x through 8 x 25 burst + cruise @ 1:00 50 EZ @ 1:00 50 EZ 2 x (25 AFAP free w/fins from push + 75 EZ) @ 3:00 -- 10s 8 x 25 w/chute & agility paddles -- 2 breast pull, 2 back, 4 scull 100 EZ Total: 2600 ~~~~~~~~~~~~~~~~~~~~~~~~ Had to swim at SpringHill today, and the pool was uncharacteristically packed for 2:00 pm. So I couldn't do much, and was tired anyway. Though bursts in and of themselves are easy, 32 of them is almost 500 yards of explosive work. Had a deep tissue massage after the workout. Ouch! The legs were painful, and I apparently had a lot of knots in the scapular area. Done with the chute until after Nationals! Still no word on our buyer's structural engineering report. Off to dinner with friends shortly.
LCM@FGCU Aquatic Center Air temp 78, Water temp 78 Sunny, humidity at 84% Warm Up Dryland bands 400 FR as CU swimming 2x100 FR on 2:00 as 2(25RA/25LA) *1:33, 1:30 2x100 FR on 2:00 as 2(50CU/50 DPS) *1:25, 1:24 1x200 FR as 4(25 smooth, 25 Fast BC-2) *Set 1* 3(4x50 FR on 1:00, 1:00 rest) desc by round *1)34s, 2)33s, 3)32s, 1:00 rest - right into... 100-200-300-400-300-200-100 FR on 1:30/100 INT, faster going down *1:18, 2:37, 4:00, 5:20, 3:58, 2:35, 1:16 ---200 BK ---200 FR as 2(25RA/25LA, 50 CU) *Set 2* 4x400 FR on 6:00, w/buoy-tube-agility paddles *5:22, 5:24, 5:21, 5:19 ---400 as 4(50BK, 50 FR-CU) *Set 3* 2000 FR as4(200 Smooth, 300 Strong) Focus points; -Consistent EVF on DPS w/breathing 2RS/2LS -Steady moderate six-kick with pull -Build second 25 of each 50 -Maximize turn pushoffs/streamline Warm Down 600 FR Drills, BK, Fly & BR Dryland bands Comments Reviewing and sharpening FR stroke technique in warmup, long swims, and warm down. Did tempo 50s into a ladder swim followed by 400s pulling. I am considering the possibility that during last several weeks I was on the border line of neural fatigue during some workout sessions. With about two weeks out from the Miramar Lakes 5K OW swim, I will consolidate my current level of fitness towards being fresh and ready to go on race day. Neural Fatigue and Swimming http://www.swimmingscience.net/2012/...-swimming.html
Updated April 12th, 2013 at 05:37 PM by fdtotten
Swam w/ Dave and Dave. Didn't sleep well last night. Kind of dragging this morning and didn't get going very quickly. SCY 600 Warm up 2 x 100 Free - 1:30 2 x 100 IM - 1:30 Break 5 x 200 - 2:45 Convert Free->IM 100 Easy This was supposed to be all IM. We changed is so we would have a chance at making the set. The last 2 were all IM. I made 2:48 and 2:50 . I should be able to do this set but something wasn't working right today w/ my strokes. 5 Rounds of: * 100 Up/Down kick - 1:30 (:05) * 100 Pull - 1:30 * 100 Up/Down kick - 1:30 (:05) * 200 - 3:00 Convert Free->Fly 50 Easy Made 200 fly on 2:55. Not too bad but it wasn't as smooth as it was earlier in the week. Maybe I'm just tired. 6 x 25 Free - :30 One no breath 6 x 25 IM Order, no free - :30 One no breath :30 Equipment break 6 x 25 kick w/ fins - :30 One no breath 6 x 25 kick w/o fins - :30 One no breath 200 cool down (5450 Total)
I had a conference call to discuss a project with our Korean partner last night at 10pm and I went to bed a couple hours later than usual. The alarm went off what felt like 15 minutes after I went to bed, but in reality it was 4.30am. This morning was setup as long course(when I left last night it was still short courseso someone spent a lot of time late last night converting the pool over). This morning felt ugly, even though the times were not too bad. My shoulders were stiff and I never really loosened them up. 400 swim with snorkel 6x50 catchup drill on 1 min 600 free breathing every 5 with good streamline turns 12x50 AFAP on 1min 100 easy 6x100 AFAP on 2min 100 easy 8x50 with fins on 50, 25 underwater, 25 free 100 easy 200 with fins no breath 25, AFAP 25, no breath 25, AFAP 25, no breath 25, AFAP 25, AFAP 25, no breath 25 100 easy Total 3600m I went 32s on every 50, 1.06 on the 100s
Updated April 12th, 2013 at 08:37 AM by StewartACarroll
This was a day to just feel my stroke in the water. That was for everything I did. 500 free 500 free kick w/zoomers 10x100@2:00 free w/strapless paddles & bouy went 1:40, 1:36, 1:35, 1:35, 1:35, 1:35, 1:34, 1:34, 1:34 and don't know on last one since someone jumped in my lane going the wrong direction when I was clearly circle swimming. 500 free long and loose w/snorkle 500 free kick w/zoomers strong Total 3000 meters
Had a substitute coach tonight. John actually is using Thursdays for the next few weeks to do a "coach swap" among the 4 practice groups, so everyone will get to work with a different coach for a bit. Tonight, we had Darcy, who is our coach for the younger age groupers (group #2 of the 4) on the team. She chose to focus on stroke drill/technique work with us tonight, with a bit of fun stuff in the drills as well. Warmup: 400 Free 300 Drill (did 200 Fly, 100 Free) 200 Kick w/ board 100 Free (1000/1000) 2 Rounds of: 2 x 150 Kick (1st round no fins, 2nd round SDK w/ long fins) @ LIFO4 x 75 Drill @ 1:10 (did odds Fly, evens Free)8 x 25 Swim @ :30 Odds Fly, Evens Free (1800/2800) At this point she mixed us up among the 6 lanes so that we were all with different people than normal, and began doing various different drills and swims with the 3 strokes (besides freestyle). All 25s... Fly and Back was focused on SDKs, Also on Fly was fast kicking with getting our butts up Backstroke we did laneline pulling drills, holding objects on our head to prevent head movement, other kicking drills for body position. (Note: my backstroke hasn't been changed a bit) Breaststroke did some opposite side isolation swimming (grab right hand to left foot behind back and swim). This really lets you know if you have a weak side to your stroke. My left leg does almost nothing this way. It also tells you if you're trying to overcompensate one way or the other. All during these 25s, the lanes were getting green marks on the whiteboard next to our lanes. We weren't sure what these marks were for, but assumed they weren't good. At the end, she explained that the green marks were for breaking the "pet peeves" of her and the other coaches...like not leaving from the wall, not finishing your swim to the wall, first stroke breathing off wall (after streamline come up and breath before a stroke), etc. Our lane had 4 marks... Each mark was worth 5 pushups. :steroids: 20 pushups! Had I known we were playing for pushups per lane, I would've tried to earn more of them. (~1500 yards of drills & swims/4300) 200 cooldown ----------------------------- 4500 Yards
It feels like I have been rushing round all week to try to make it to the pool. Once again I was a little late getting out of the office and did not get to the pool until 6.30. I was on my own again tonight and it was hard getting going. 1000 swim concentrating on DPS 3x(2x75 kick on 1.20, 3x50 back on 50) 2x400 IM on 6mins 10x50 catchup drill on 50 6x175 on 2.20 swum as 25 fly, 100 free, 25 back, 25 free 100 easy Total 4450
LCM@FGCU Aquatic Center Air temp 76, Water temp 79 Sunny, humidity at 80% Warm Up Dryland bands @SCY Diving pool 200 yds with water polo ball 10 min passing 10 min drive R/L, take pass and shoot cage corners 20 min 2 on 2 halfcourt WP scrimmage *Set 1* @LCM Pool 1000 FR builds second 25 of each 50, and power push w/tight streamline off the turns ---2:00 rest 1000 FR w/agility paddles as 5(100 Smooth/100 Strong) also build 2nd 25/50 and power push w/tight streamline off the turns *Set 2* 1000 FR w/snorkel as 5(50 kick/scull, 100 CU w/strong kick) ---2:00 rest 1000 FR w/buoy-agility paddles-tube, 3rd stroke breathing, as smooth/long as possible Warm Down 400 FR-Fly-Bk-BR EZ Dryland bands Comments Recovery swimming and water polo (did not throw hard - mostly corner cream puff lobs after I made the goalie move closer to me).
Had a pleasant surprise this morning - was thinking that I would be doing my post-weights swim stretch by myself - but just as I got to the pool, I noticed I had left my phone in the car overnight, and I had three texts from Jenna asking if I would join her at the pool after this morning! So after my 45 mins of weights (she met me at the gym) we went to the pool. Then when we got there, there were two other people I seldom get to see any more because they swim at lunch. Nice little reunion & swim together. 300 wam-up 3 x 100 @ 1:30 50 easy 3 x 100 @ 1:25 50 easy 3 x 100 @ 1:20 (Pull) 50 easy 3 x 100 @ 1:20 (fins) 50 easy 10 x 50 K @ 1:05 50 easy 8 x 25 fly 150 easy Ate 3 shock blox before swimming, but didn't notice any energy surge. DID notice how tired my shoulders & trapezius were, so I'm gonna ask my hubbie to "lawn mower" my back tonight, in hopes that it will loosen me up a bit.
Swim/SCY/Solo: Warm up/Transition: 600 various 4 x 50 front scull w/agility paddles @ :15 RI 4 x 50 free w/agility paddles, EVF emphasis @ 1:00 50 EZ 8 x 25 burst + cruise @ 1:00 100 EZ Main Sets: Did a slightly modified version of the main hypoxic/speed set from Workout #1 of Week #14 from the HIT forum, including 24 shooters: http://forums.usms.org/showthread.ph...k-14-April-1-7. w/fins: 8 x 25 back shooters @ :40 + :20 extra rest 1 x 100 fast free @ 90% w/agility paddles, :55 200 EZ 6 x 25 right side shooters @ :40 + :40 extra rest 1 x 100 fast IM @ 95%, broken @ 25s for :10, :51 200 EZ 4 x 25 belly shooters @ :40 + :40 extra rest 1 x AFAP 50 breast, :28 100 EZ 2 x 25 shooters @ :40 + :20 extra rest 1 x broken AFAP 50 dolphin kick w/board, :10 rest @ 25 (11-12s) 100 EZ 4 x through: 1 x 25 shooter @ :40, no extra rest 1 x 25 AFAP free, no breath (10s) 100 EZ 100 EZ Total: 3400 ~~~~~~~~~~~~~~~~~~~~~~~~~ I was pretty beat today from yesterday's weights. Still managed some decent times. But was battling calf cramps the entire workout. Need to book a massage; I've just been too preoccupied. Our structural engineer is at the house now evaluating our foundation. Hopefully, my stress level will go down after that. Trying not to get too worked up over this issue, but I really think the buyers intentionally did this to screw with the price. The wife who I detest was nattering on about how she is an "expert" in moving/buying houses (and should "create an app" -- rolls eyes). Well, good luck to them finding another beautiful old house with a pool, guest house and summer swim club membership. There aren't any in this school district or any others close by. Edit: Our engineer says our foundation is structurally sound. There is one wall near the basement exit that has some water damage/crumbling that could be repaired. But it might not even be a problem for many years, hence we don't really need to repair it or comp them the money. He thought we were in very good shape for an old house. Glad we got our own consult. Now at least we are in a better position to negotiate.
Updated April 11th, 2013 at 03:49 PM by The Fortress
Thu Apr 11th, 2013 Skipped Monday Swam Tue & Wed Lifted Tue Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL (my wife actually suggested it) Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037 Whitney Coached 6:30 dove in around 6:32 LCM UT Swim Center main pool Swam with: Todd, Tyler, Jim, Korey, Pat, Kellie, Paul, David & several others Warm up 800 Main Set 12 rounds of 3 x 100 (1 & 2 on 1:30, #3 on 1:25) swim steady & make it, after each round of 3, shift lane leadership, leader goes to the end & who ever was 2nd now leads 12 x 50 on 50 #1 & #3 kick, #2 bk, #4 fr with 3 breaths Next Meets: Jun 5 - 12, 2013 LCM 2013 Pan-American Masters Championships Sarasota, FL (my wife actually suggested it) Jul 19 - 21, 2013 LCM 2013 USMS South Central Zone LCM Championships Jenks, OK 74037
Swam w/ Dave and Roger. Felt stronger today than yesterday. It helps when you don't practice soccer the night before you swim. Had a good 300 IM. SCY 600 Warm up 2 x 100 Free - 1:30 3 x 100 IM - 1:30 Break 4 Rounds of (Stroke = IM Order by round): * 2 x 50 Hard Stroke - :45 * 2 x 50 Easy Free - :45 * 2 x 50 Hard Kick - 1:00 * 2 x 50 Easy Kick - 1:00 * 2 x 50 Hard Pull - :45 * 2 x 50 Easy Pull - :45 * 300 swim - 4:00 Convert free -> IM (Made the 300 IM on 4:07) 50 Easy 6 x 50 Kick w/ fins - 1:00 (odds underwater sdk down/back easy, evens IM order) 200 Cool down (5250 Total)
I wish I could go to Y Nationals but with Trying to get out of debt using Dave Ramsey's program, I had to make some tough decisions this year. I already have most of my national trip to California paid off, so that is the only major meet I will do this year. Still swimming the local stuff with the kids. Since this would be the day I would do the 1650 and the 1000 if I had gone, I decided to do a broken 1650 pull for time. Set my heart rate too high on this but did keep going since it was near the end. 500 free 500 free kick w/zoomers broken 1650 free w/paddles & bouy 1-2-3-4-5-6-7-8-9-10-11 @:05RI final time 22:48 350 Free EZ w/snorkle 500 free kick w/zoomers Total 3500 yards
Warmup: 500 Free (500/500) 20 x 50 @ :50 I did 10 of them SDK w/ long fins, and 10 of the flutter kick w/ board no fins. Pretty much turn and burn/straight 500 kick at the end. (1000/1500) 8 x 200 Stroke - IM Order 2x thru @ 4:30/4:30/4:30/4:00 (for Free) build each one by 50s, (i.e. like a Corvette, start out 3rd gear, 4th, 5th, and 6th gear on the final 50)Fly - 2:30 / 2:25Back - 2:40 / 2:43Breast - 2:51 / 2:53Free - 2:16 / 2:14 (1600/3100) 4 x 300 Free Pull @ 5:00 Odds EZ (24 HR)/Evens Fast (29+ HR) per :10 count Went 3:33 / 3:16 / 3:35 / 3:13 100 EZ (1300/4400) Set from a USC workout that John found online: 4 Rounds of: w/ fins and paddles:75 Free at "relaxed" pace @ :50 / 25 Free (15 Yard burst, EZ to wall ) @ :3075 Free at 200 or faster pace @ :50 / 25 Free (15 burst, EZ) @ :30w/ fins only:75 Free at 200 or faster pace @ :50 / 25 Free FAST @ :30:30 bonus rest before next round Wow...what a set. Very challenging, was coming in around :45/:46 seconds on the 75s, then getting through the 25s for a little rest before doing it again and again... (1200/5600) 8 x 25 Free @ :30 holding your 200 Free pace (1:55/8 = ~:14.5 per 25) Not too bad, but have to keep moving strong. (200/5800) 400 EZ ------------------------------ 6200 Yards Over 200 GTD Miles now for the year...still about 12 miles behind my goal pace though. Dang vacation set me back a bit, but I should be able to get back up there again soon.
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