SCM WARM UP: 1 X 250 4:15 4:00 1 X 150 2:45 2:30 3 X 100 1:50 1:40 Two rounds. Round 1 intervals left, 2 right. 8 x 50 kick 5 on 1:15 5 on 1:10 1 X 100 easy swim 8 X 100 IM 4 on 2:00 4 on 1:45 1 X 500 7:30 3 X 100 1:40 1 X 400 6:00 3 X 100 1:40 Descend 100's 1-3 WARM DOWN: 4 X 50 easay 4400M
Had a good swim today 500 free 500 free kick w/zoomers 200 1 arm fly 10x50@:45 free w/paddles & bouy went 40,40,40,39,39,39,39,39,38,39 200 1 arm fly 5x100@1:25 free w/paddles & bouy went 1:20,1:20,1:20,1:19,1:19 200 1 arm fly 200 free kick 200 free EZ Total 3000 yards
So, all the providers dressed in camo today - the patients were like, what in the world? We thought they would be able to tell we were dressing to honor the veterans, but they totally didn't get it. It was fun though, to wear camo's to work! Just went to Kinetix today. Bumped up the weights for the first time in several months. Not sure if I'm doing it right - I've heard you should never go up by more than 10% at a time. Since I was doing about 3 sets of 15 on the old weight, I went down to 3 sets of 12 at the new, higher weight. ~100 crunches on the exercise ball 3 x 15 pullup's on the TRX 3 x 15 arm pulls 50lb Another ~100 crunches on the exercise ball 90 sec flutter kick on the Bosu ball Feet behind my head to stretch out my thighs 25 reverse sit-ups 25 butt squeezes with feet elevated on Bosu ball set of 12 both directions - we'll just call them side stretches with weights x 2 20 Russian Twists w/medicine ball x 2 then repeat: 90 sec flutter kick on the Bosu ball Feet behind my head to stretch out the back of my thighs ~30 reverse sit-ups 25 butt squeezes with feet elevated on Bosu ball set of 12 both directions of side stretches w/weights x2 Russian Twists w/medicine ball Yoga stretch twice both directions Then to weights - each station I did generally 3 sets of 12 Triceps machine (75lb) Inner thighs (85lb) Leg Press (260lb) Lat Pull Down(75lb) Back Extension (110lb) Rotary Torso Twist(50lb) Rear delts while I waited for my ride to get out of the bathroom, lol! 3 sets of 12 (55lb)
Swim/SCY/Solo @ Pitt: Warm up: 500 various 100 scull 100 chest press fly 4 x 25 shooters w/fins 100 EZ Main Sets: My legs were burning and sore from yesterday's weights. I think I probably shouldn't have done both bulgarians and back squats and should have done a shorter session. I wasn't sure I'd be able to SDK much. But my shoulder feels somewhat better and I wanted to try to swim some backstroke without fins. I opted for short sets @ 100 pace with not too many reps. 6 x 25 backstroke w/12 SDKs @ 100 pace @ :45 -- 15 flat to mid -- I was aiming for 16s, so was pretty surprised to see these times, especially on the first one where I cruised in seeing a 14. 100 EZ 6 x 25 backstroke w/12 SDKs @ 100 pace @ :40 -- shortened the interval and went the same times 100 EZ 4 x 25 backstroke @ 100 pace @ :35 -- shortened the interval again -- 15s again, maybe the last one a 15 high 150 EZ 4 x 25 backstroke @ 100 pace @ :35 -- same times 250 EZ 10 x 25 breast w/fins @ 100 pace @ :40 -- missed on #6, but kept going 200 EZ 2 x 25 free w/fins @ 100 pace @ :40 -- I stopped after two bc I was just too pooped to do any more race pace work. 50 EZ 10 x 50 cruise w/fins @ 1:00 odds = back or free evens = kick 50 EZ Total: 3100 ~~~~~~~~~~~~~~~~~~~~~~~ I've been doing 99% of my actual swimming, as opposed to kicking, with fins due to the injury. So this is my first venture into race pace work without fins in a looong time. I still wasn't taking many strokes per 25 -- only 6-7. But still, it didn't seem to bother my shoulder at all! But my legs are still very sore after that. I should hit the foam roller this afternoon while doing my rehab exercises ...
SCM WARM UP: 1 X 200 3:30 3:20 3 X 100 1:50 1:40 2 X 50 1:00 1:00 Two rounds. Round 1 intervals left, 2 right. 1 X 400 kick + 100 swim 1 X 50 fast 1 X 50 easy 2 X 50 fast 1 X 50 easy 3 X 50 fast 1 X 50 easy 4 X 50 fast 1 X 50 easy All choice on 1:15 3 X 200 3:20 8 X 100 1:40 200's: negative split 100's: descend 1-4/5-8 Swim or pull WARM DOWN: 4 X 50 easy 4000M
Friday, Nov 7: Swam at Pitt. Did my usual warm up and 3 AFAP 25s. I decided to shut it down to recovery mode after that. I was too sore from weights and the deep tissue massage to do any race pace work. 2500 ~~~~~~~~~~~~~~~~~~~~~~~~~~ Sunday, Nov. 9 Went out to Sewickley to swim with Jim and Bill. I was chatting with Bill so much that I missed half the warm up. Cam't remember exactly what we did, but something like: 400 w/u 12 x 50 @ 1:00 1-5: kick descend to :35 6: EZ 7-11: kick descend to :35 12: EZ 100 EZ 8 x 25 @ :45 -- 3 EZ with SDK, 1 fast 50 EZ 1 x 200 @ 3:00 2 x 100 @ 1:30 4 x 50 @ :45 8 x 25 @ :30 -- I did them all up tempo backstroke kick with fins while they did freestyle. I tried to go around 100 pace on the 25s 200 EZ -- lot of steaming and whirlpooling Total: 3450 ~~~~~~~~~~~~~~~~~~~~~ Monday, Nov. 10 Drylands @ LA Fitness, 75 min rehab ex straight arm dips, 75 x 3 x 25 cable twists w/yoga ball, 25 x 3 x 10 each side ravers, 45 x 3 x 15 bulgarians in streamline position, 4 x 10 kneeling ab crunches, 130 x 4 x 12 seated tow, 70 x 4 x 8 explosive leg extensions, 105 x 3 x 15 plate crunches, 25 x 3 x 15 bicep curls on bosu, 10 x 3 x 15 squat on bosu with med ball, 10 -- I tried this on a whim bc Water Rat had posted this one. Nope, don't like it. I think you get better core work doing heavier weight on land. back squats, 70 x 4 x 5 I did 15 minutes of stretching and then hopped in the pool and did an easy 1200. ~~~~~~~~~~~~~~~~~~ Youch, I feel pretty sore this morning from the drylands. May have been in the gym too long. I saw this infraspinatus exercise on FB. It looks like a keeper to me, so I've added it to the RC regimen. http://www.swimmingworldmagazine.com...cise-swimmers/
Woke up late but did manage to make it to the pool. Davis mile mixing up some stroke within the distances. A few back to breast turns and off to work. 1650 Core work tonight
This is just what I needed tonight. I usually look forward to practice but not so much tonight. 3 x 200 r/20 (100 free/50 stroke dr/50 stroke swim) -went fly/bk/br 4 x 25 bk pull @ 40 75 fly kick @ 1:30 4 x 25 fr pull @ 40 75 back kick @ 1:30 4 x 25 fly pull @ 40 100 fr kick @ 2:00 4 x 25 bk sprint @ 40 2 x 50 best stroke dr @ 60 4 x 100 free @ 1:40 2 x 50 worst stroke dr @ 60 200 IM @ 3:40 4 x 25 BR sprint @ 40 2 x 50 fr drill @ 60 4 x 100 IM @ 1:50 2 x 50 best stroke dr @ 60 200 free @ 3:30 breathe 3/5/3/5 by 50 4 x 25 free sprint @ 40 2 x 50 best stroke dr @ 60 4 x 100 free @ 1:40 2 x 50 worst stroke dr @ 60 200 IM @ 3:40 skipped w/d to go pick up our oldest daughter 3850 i had a rough weekend of painting our dining room, my Spartans getting punished and yard work on Sun. My body needed a low intensity w/o. I did finally register for our SCM state meet in Columbia. It will be Sun only for me due to prior commitments. 2IM, 100 BR, 2BK and the 400 at one of my favorite meets held in SC.
I think I am sick. On Saturday I slept all day after I got back from swimming. I just feel very achy and generally not myself. Despite feeling a little better yesterday I am not feeling my normal self and my joints just ache. Today I felt ok out of the pool but in the pool everything was hard work and my times were off significantly. Warm up 400 free with snorkel 6x50 catchup on :45 Main sets 6x100 on 1:20 15x100 swum as 5,4,3,2,1 descending by round from 1:20 down to 1min 100 easy 12x50 kick on 1min Warm down 4x200 breathing every 5 on 3mins I held 1:05 on the 6 transition 100s, and felt better than the warmup where I just hurt. On the 5,4,3,2,1 I felt hideous, holding 1:01-1:02s during the 5,4, and the first 2 of the 3 on 1:10, then felt violently sick and quickly exited the pool before throwing up in the mens locker room. I thought I was going to pass out, but after a few minutes this passed and I headed back to the pool, but totally backed off the rest of the workout. I am traveling to Charlotte this week with work and hopefully I start to feel better.
Well here are the results: 200 fly 2:46 34.9 41.8 - 1:16 44.35 45.28 - 1:29.6 (ouch!) 200 back 2.:42 37.78 41.17 1:18.9 42.48 40.7 1:23.18 200 IM 2:41 32.61 41.72 50.01 OUCH! 37.57 100 fly 1:09.6 31.93 37.73 100 back 1:10.8 33.95 36.89 ++++++++++++++++++++ Overall very pleased I got in 5 solid swims; all will make top ten and currently quite high places, but many more meets to come in SCM season. Best swim was probably the 100 back; overall a strong time and quality splits. 100 fly was strategically out fast and hang on; I knew I did not have much left in me after the 50 so went for it. Worst swim was probably the 200 fly - I succumbed too early to survival fly but probably should have tried to keep going fast for a bit longer. 1:16 vs. 1:29 is terrible. 1:29 is terrible all by itself. YIKES 50 breast split on the 200 IM was like standing still. If in replay, i'd probably be going forward! The good thing is if I can drop 2-5 seconds, that's huge for a 200 IM without any other improvements to the other 3 legs. But if I can go faster on the breast, I can probably get faster on the free as well, maybe 1-3 seconds drop there as well. First 200 IM in many years (not as a 50 fly split). ++++++++++++++++++++++ Next weekend: off to the Ron Johnson in Phoenix, AZ!
WARMUP 7 x 100 fr with snorkel / fins in 12.5m section work the turns DRILL 200 with fins KICK 50 flutter for time - 46 high (rt knee bugging me) / 50 easy DRILL 200 with fins SET 10 x 50 fr on 2:00 with fins 29-31's Drylands Name unknown: Lay on bosu ball under middle back, grasp a 30lb DB in one hand (for bench press movement), and in other hand grasp two blue stretch cords double hung from structure above (for a shoulder row movement). Target upper torso / shoulder flexion in a fast, but controlled movement. Did 4 sets of 10. Seemed to work my rear, upper thighs as well as stabilizing muscles, but did not engage the lats and chest. Leg curls 3 sets of 10 Leg presses on machine where the feet stay stationary. Did progressive load, 4 sets of 10 with about 2/3 of the weight on the last set. Went real low on these concentrating on the hips then accelerated near peak leverage. Had to roll a 11lb ball on right quad between sets to keep it from aching (quite helpful) Calf raises 2 sets of 15 Stretching mixed with 10 x 5 - 7 seconds of mayurasana on 1:00
Updated November 10th, 2014 at 10:11 PM by __steve__
Our SCM Meet is behind us so back to some more serious training. We will be swimming SCM well into the spring. SCM WARM UP: 1 X 250 4:10 4:00 3 X 100 1:50 1:40 Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick 5:00 1 x 100 kick 2:30 6 X 50 kick 1:15 1 X 100 swim -- 1 X 200 IM 4:00 1 X 200--50 stroke/50 free-- 4:00 6 X 25 stroke :45 #6 on 1:30 Two rounds 1 X 300 5:00 1 x 200 3:20 1 X 100 1:40 Two rounds, pulling. WARM DOWN: 4 X 50 easy 4300M
I wish the weekends were longer. 500 free 500 free kick w/zoomers 10x100@1:30 free w/strapless paddles & bouy went 1:21, 1:21, 1:21, 1:20, 1:20, 1:20, 1:20, 1:20, 1:19, 1:19 500 free kick NO FINS 500 free w/snorkle Total 3000 yards
Well, I guess I am doing well in my attempt to get back in shape - I went 5100 SCY in 100 minutes. And of course, I was doing my usual intervals, resting and talking to people in neighboring lanes or on the deck. Saturdays are generally hard for me to get in very much yardage - I hate swimming solo with a passion, but today, I managed to do it, and managed to work hard, most of the workout. Went to Kinetix at 8:15 this morning & did basically a repeat of Thursday morning, but skipped the Planks as I was running late for my appts with Wal-Mart & CVS. Girls gotta do, what a girls gotta do. Went to the pool around 11:30. 1000 warmup (100 free, 25 back, 25 breast repeat) 10 x 100 IM no toys 10 x 50 K alt breast & free/fly 5 x 200 pull @ 2:45 3 x 500(one drill, one pull, one swim) 100 easy Total 5100 SCY
I had a good nights sleep last night but felt awful when I woke. I was incredibly hot and achy all over. I was in two minds not to swim but decided it would likely help me. Unfortunately today's workout was tough and I had my worst workout in a long time. As I writer his I am feeling sick and suspect I am running a fever. Warm up 100 free on 1:30 6x200 on 3 mins alternating build and drill swim by 200. Main sets 10x50 on :40 16x100 free on 1:45 at 500 race pace. If you miss one skip a 100. 3 failures ends the set warm down 300 easy today I really struggled to get on pace. My first 100 was a 58(typically I have been starting on :56) but pushed and got on pace in #2 and held :57 through #8. I missed #9 so sat out #10 and then got back on for #11 missed #12 and then hit :57 on the last 4. I felt awful and this set took a lot out of me. Due ue to feeling so bad I skipped weights but went to yoga to continue working on my stretching. We used a blanket today to do a lot of sliding. The challenge was pulling back to hold yourself in position without slipping. We also did a lot of core work. Yoga was really tough. I plan on taking it very easy this weekend and seeing if I can get some sleep. Fingers crossed I will feel better on Monday. I am traveling to Charlotte with work Tuesday through Thursday so I need to find a training group this weekend. Ideas are appreciated. I will check out local places on this website but any recommendations would be great.
I am in a ranch for a company offsite meeting between Athens and Palestine Texas; deep in the middle of east Texas. For those not from Texas, east Texas is wooded and hilly with a fair amount of lakes and streams. Not the tumble weed and Cowboys most people seem to think when they think of Texas. It truelly is beautiful. The challenge is swimming here. I found a look at the Cain Center in Athens which is about a 45minute drive from where we are staying. Needless to say it was a very early start this morning and I was most definitely not feeling it today. warm up 8*100 free with 15 seconds rest Main sets 16*50 drill build on 1:00. 16*25 on 40 hold 100 pace to feet. 100 easy 12*50 on 1:00 kick recovery. 8*25 open close on :40 Warm down 200 easy I thought I was swimming incredibly slow but found out the poll is a 25m pool so my times were actually pretty good. I held 13-14s to my feet on the 16 race pace 25s. Back to the retreat I go. After the day of meetings we had a little group physical activity. Two of our guys decided to challenge each other and later everyone else to a running race. Some of my team decided to accept the challenge and a group did a sprint while others decided to do a more mid distance run. Me being me I could not pass up the opportunity to race a group made up of 20 something's and entered the mid distance race. I knew I woukd most likely be the slowest from the start but the further race went the better my chance. As we were started my prediction came true and after about 100 yds I was at least 10 feet back. Over the next 100 yards I started closing and the last 100 yards started passing everyone. As the finish got closer I was closing on the lead rabble rouser and challenger and I ended up passing him with about 10 yards left. I did not brag instead leaving this to everyone else to rag on the 24year old. I got several pats on the back while Mario my challenger was asked all evening how it felt being beaten by a man 20 years his senior. Oh it felt good. The only problem with running is use muscles I am not used to using like my calves and my knees always swell a little. Oh well this one will last a long time in my company and the muscle aches and pains was worth it.
WARMUP 400 fr with snorkel at 12.5M section work the turns OUTOFSHAPE 50's 16 x 50 fr on 2:00 with fins 29's for first half slowing to 31 near the lactate endbreathe every 4th WARMDOWN 200 easy with snorkel SCM meet I may attend Dec 5 - 7. I am unfortunately not in the best of swimming shape. I am however at my best aerobic condition. My hypoxic condition also sucks but that can be fixed with two weeks of specific work. I will have to pretend to have speed.
Updated November 7th, 2014 at 06:39 PM by __steve__
SCM 1 X 200 3:30 3:20 4 X 75 1:30 1:20 3 X 50 1:00 1:00 Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick 5:00 8 X 50 kick 1:15 1 x 100 swim 2 x 100 IM 2:00 4 X 50--1 of each-- 1:15 Three times through 5 X 200 pull 3:20 Negative split and descend WARM DOWN: 4 X 50 easy 4400M
Wed: Drylands: 15 minutes on ellipse rehab ex straight arm dips, 75 x 3 x 52 good mornings, 85 x 4 x 5 kneeling ab crunches, 130 x 3 x 12 explosive leg press, 175 x 3 x 15 explosive leg extensions, 105 x 3 x 15 tricep press, 60 x 4 x 8 1 legged bicep curl, 10 lb DBs x 3 x 15 plate crunches, 10 x 3 x 15 seated row, 70 x 3 x 8 Thursday: Swim/SCY/Solo @ Pitt Warm up: 500 various 100 scull 100 chest press fly 100 single arm fly 100 EZ Main Sets: 8 x 25 burst SDK + cruise @ 1:00 100 EZ I did a modified version of a set that I assigned my team on Wed night: 3 rounds w/fins: 4 x 25 shooters w/fins @ :40 1 x 50 EZ @ 1:10 4 x 50 fast dolphin kick on back, hold best average on ascending rest intervals: 1:00/1:10/1:20 (held 25-26, 24 on last one), did regular backstroke kick on 3rd round bc quads were sore 1 x 50 EZ @ 1:20 4 x 25 1 breath free @ :30 1 x 50 EZ @ 1:30 200 EZ 10 x 25 breast @ 100 pace @ :40 100 EZ Total: 3400 Got a deep tissue massage afterward. My over worked quads and calves were sore. ~~~~~~~~~~~~~~~~~~~~~~~ The best average 50s were painful and I probably started out too fast. But the ascending rest helped me hold the same time. I"m not sure what sets to do today at the pool ... It's hard to create novelty when you're mostly kicking ...
The pool was short course due to laziness. It was nice and empty since the Rock n Roll marathon is tomorrow. 500 free 500 free kick w/zoomers 5x100@1:45 free went 1:27,1:27,1:27,1:26,1:24 500 free kick NO fins in 13:25 500 free w/snorkel maintain 6 beat kick Total 2500 yards
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