1100 drills 6 x 50 FK on 1:30 with board and snorkel, easy to moderate effort, sub-lactate zone 64 - 69 Backwards 50 free with snorkel for a base time 2:15 (wow, that's slow) 10 x 10m fast FK / 10m easy Back 60% recovered to whatever it can be. Yesterday was slightly better. Sent in form for the CLASSIC CITY LCM meet at University of GA (Gabrielsen Natatorium). JUNE 7, 2014 I don't mind driving 4 hours for this meet. An awesome pool with an uncrowded diving / warmup pit, a jacuzzi, etc. The floor is slippery though. Entered: 5. 50 m. Freestyle _ 28.34 9. 100 m. Freestyle _ 1:21.00 (I think) 15. 200 m. Freestyle _ 3:02.00 (I think) Will bring split request forms to use for the 100, and perhaps for the 200. A 50 SR LCM 200 does sound like a painful way to end the day.
Updated May 21st, 2014 at 09:30 PM by __steve__
LCM WARM UP: 4 X 50 1:00 1 X 100 2:00 1 X 200 3:30 4 X 50 1:00 1 X 200 3:20 1 X 400 negative split 4 X 75 kick 1:45 25 moderate/50 strong (yes we will be stopping in the middle) 4 X (4 X 50 1:20 Descend each round 1-3 #4 is easy. Choice 4 x 200 3:20 6 x 100 1:40 Pull. 200's: descend 1-4 and neg split. 100's: Descend 1-3/4-6 WARM DOWN: 4 X 50 easy 4000M
I woke early this morning and got to the pool a little earlier than usual and got a little longer than usual warmup. I was very pleasantly surprised the pool was set up for long course. Tom changed up the workout because he said he was expecting scy. We did more yardage than he originally planned. I felt back to usual today and I think my Korea trip is now out of my system. I had a great workout today. Warmup 600 free with snorkel 8x50 catchup on 60 Main set 8x100 kick on 1.55 4x500 pull with paddles on 6.15 3x(2x50 fast on 1min, 100 IM on 1.45) 4x100 with fins swum as far as possible underwater remainder of 50 fast, 50 perfect stroke easy on 2mins Warm down 100 easy Total 4900 LCM I was holding 1.40-1.45 on the kick. I had a great pull set and was holding just under 1.10 pace throughout so was getting 20-25 seconds rest between 500s. From what I could see on the clock at the turn I was holding 4.35-4.40 400s and was able to hold that pace. I was really happy with this set. Probably the best pull set I have done as a master. The fast 50s I did to my feet and was holding 32s. The IMs were active recovery. The underwater I was going about 30m and then coming up. I plan on heading to the pool tonight for weights.
Lazy yesterday - didn't go to the gym OR the pool, lol! I DID get some extra sleep, however. Must have had too much though, because I woke up at ~12:15am, 2am, and 4:20am. Got up at 4:50 w/out a problem, had a pretty good workout. Sorry to say that it seems like I am at the age where I'm going slower, despite everything. I might be able to pull off fairly equivalent times in a meet, but in practice, I have definitely slowed down. I was hoping to be able to continue keeping 100's on the 1:20 (SCY) or 1:30 (LCM) for another 10 years or so, but well, what can I say. I can do 3. Used to be able to go on forever at that pace. 400 back/free (missed the first 100 of this) 300 pull (didn't pull it) 200 IM 100 over/under 4 x 300 @ 4:50 3 x 200 @ 3:10 50 easy 5 x 100 Pull @ 1:35 (moderate effort, came in ~ 1:29's) 200 easy 16 x 50 kick @ 1:05 (6 w/board, 2 w/out; repeat) 100 easy 300 breast/free 100 easy Going on vacation after practice on Friday - and the only swimming I will be doing will be in a "lazy river". Might pick up an extra practice in the morning to make up for it. Or not. Vacations are good. Rest is good.
Updated June 4th, 2014 at 10:31 PM by Celestial
I needed a recovery day today so with lower back issues I choose to do FLY! And yes my fly was faster than the freestylers in my lane. 500 free 500 free kick w/zoomers 5x200@5:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim 3 free kick w/zoomers 200 free w/snorkle 100 back Total 3100 meters
I was able to get out on the motorcycle for the first time this afternoon, a nice ride. After supper I made it to the pool for masters practice: 400 mix warmup (I did 200 Fr/200 Bk/200 IM drill) 4 x 50 descend on 1:10 2 x 100 pull with buoy (focus on "push back") <- I did 150's 1 x 200 long and strong <- did 300 with snorkel 1 x 400 neg split <- did 500, 3:10/3:13 1 x 200 Breath control (25=6,50=5, rest=4, but only looking at eastern wall) <- did 300 2 x 100 pull with buoy (focus on "push back") <- did 150 4 x 50 (2 kick, 2 loosen and out) <- did 100 kick on first two (Masters/Rec/2650 yds/60 min) ------------------------------------ Good workout tonight, and it was great to see the team again (it's been awhile). Renee competed in her first triathlon this past weekend up in Stowe - On other Vermont swimming news, the VT Senior games will be taking place in Williston on 06/08/14, for folks 50 and over. You can find info in here: http://forums.usms.org/showthread.ph...402#post297402
Drylands: RC/scap ex, 10 min explosive leg press, 195 x 3 x 15 explosive leg extensions, 105 x 3 x 15 good mornings, 75 x 4 x 8 seated straight arm dips, 70 x 3 x 25 seated row negatives, 90 x 4 x 8 russian twist on incline bench w/plate, 25 x 2 x 25 kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 20 Still no pushing or pressing exercises. The right shoulder is better, but it complains if I try one. ~~~~~~~~~~~~~~~~~~~~~~ I felt like I was hit by a mac truck on Monday. I had hoped to hit the gym but really really needed a day off. Lil Fort was off from school today, so I just hit the gym for a short workout.
HYPOXIC 13 x 25m free on 0:55 no breaths KICK 5 x 25m FK on 0:30 - board and snorkel 24, 26, 28, 28, 26first time making over 4 of these, promising finish too DRILL 250 easy 30 x 15m B/O drill on 0:20 glides 200 easy
Updated May 20th, 2014 at 05:57 PM by __steve__
I skipped weights last night to attend my sons 7th grade band recital. Over the past three years we have gone from recorder, to violin to trumpet and despite some challenges in his early days, he has progressed unbelievably and is very good at the trumpet. In fact he was awarded a medal as part of the brass section and individually was awarded first division certificate, which I guess means he is very good. Whether he is or isn't good I am so proud of him for the effort he has shown and I am excited to see how much he enjoys playing. This morning I woke just as my alarm was due to go off which I guess means I am now officially back on central time after my Korean trip last week. I am still carrying a few lingering affects from my flu while traveling and was a little congested this morning(could be allergies too, with pollen high the last couple of days). Todays workout was a good one and deceptively hard. Warm up 400 free with snorkel Main Set 4x(300 with snorkel on 4mins, 2x100 free afap on 2mins, 4x25 fast free to feet on turn on 30 2x50 fast kick on 1min 2x50 catchup drill focusing on little finger entry breathig 5,7 by 25 on 1min) Warm down 200 easy Total 3800scy I held a high tempo on the 300's on each round and went 3.15,3.16,3.15 on the 300s. I struggled a little on the afap 100's going my normal pace but held mainly 57s with a few 58's. To go these times I had to work pretty hard and felt my stroke falling apart a little toward the end of the 3 round and focused on keeping my stroke long on round 4 which helped. The 25s I held 14s to my feet. We have lots of clocks in our pool and one right at the end of the lane I swam in today. The kick I tried being smooth on the first 25 and then picking it up on the second 25; I held 40s throughout. I used the last 2x50s drill of each round as an active recovery swim. I was pretty tired by the end of the main set today. I was going to do a catchup session in the weight room tonight but I think I will skip and do weights on my normal day tomorrow night instead and not overdo it too quickly.
SCY WARM UP: 4 X 100 1:45 4 X 150 2:15 3 X 100 kick 2:15 4 x 100 1:30 4 x 50 descend 1:00 6 x 50 kick 1:15 1 X 150--100 fly/50 back-- 2:45 1 X 150--100 back/50 breast-- 2:45 1 X 150--100 breast/50 free-- 3:00 Two times through LCM 4 X 250 pull 4:15 1/2: last 50 fast 3/4: last 100 fast WARM DOWN: 4 x 50 easy 4300 Y/M
Saturday 5/17 AM only SCY * It was barely 50 degrees outside, overcast, and the LCM pool temp was 67. I decided to swim in the heated SCY pool instead. 400 swim 300 pull w/ buoy + paddles + snorkel 200 kick 100 I.M. drill 5x100 @ 1:15 AE 8x25 @ :30 V.S. 100 EZ 400 @ 5:00 AE pull w/ buoy + paddles 4x100 @ 1:10 STRONG 300 @ 3:45 AE pull w/ buoy + paddles + snorkel 4x75 @ 1:20 BEST AVG (43.9, 43.8, 42.9, 43.8) 200 @ 2:30 AE pull w/ buoy + paddles + snorkel 4x50 @ :50 @ 200 PACE (28.8, 28.0, 27.9, 28.0) 100 @ 1:15 AE pull w/ buoy + paddles + snorkel 4x25 @ :40 FAST 200 EZ kick w/ board + fins Total: 4000
I think Tuesday and Thursday will be my distance free days so that I don't have to worry about running people down. Monday, Wednesday and Friday I will try to do more short sprints, stroke and drill since I will have to deal will manatees in my lane. I am running off some of Kris Houchens workouts from 2011 to round me out a little. The long set was supposed to be odds pull evens swim but I knew I couldn't make the interval without my paddles. 400 free 4 times thru 100@2 free kick w/zoomers 100@2 free 75 build + 25 EZ w/zoomers 4x600@10 free #1-3 w/paddles & bouy #4 swim went 9:24, 9:24, 9:17, 10:22 200 free kick w/zoomers 100 free EZ 100 back EZ Total 4000 meters
WARMUP 600 drills, free KICK 50 for time (snorkel, short fins) 0:45last few meters accidentally slipped under lane line (shared lane) 50 easy kick SPRINT 3 x 50 free (+ 50 recovery) on 2:00 2 breaths and 0:35 for all 3 50 free @ 95% (snorkel, short fins) 27 flat 150 easy My back is about 50% recovered to normal. Still, no flip turns. Despite this, my swimming form felt better than ever.
Updated May 20th, 2014 at 06:05 PM by __steve__
LCM WARM UP: 3 X 100 2:00 1 X 200 3:30 2 X 100 1:45 1 X 300 5:15 1 X 100 1:45 1 X 400 -- 10 x 50 kick 4 on 1:15 4 on 1:10 5 X 200 IM 4:00 12 X 100 free 2:00 odd: easy even: 85/90% WARM DOWN: 4 x 50 easy 1:00 4400M
Friday, May 16 Lunch Bunch 550 8 x 100 kick 2-2:10, 2-2:05, 2-2:00, 2-1:55 50-100-150-200 50 sec base 50-100-150-200 50 sec base pull 50 fly/back-100 IM-150 25 fly/50 back/50 breast/25 free-200 IM 50 sec base 150 3000 yards Sunday May 18 LCM Rice 5 x (200 on 3:20 then 2 x 100 on 1:40) 200 on 3:20 12 x 50 on 1:10 odd 25 scooter drill/25 swim evens alternate 25 4 kicks/1 pull fly/25 fly and 2 kicks/1 pull breast/25 breast 200 easy 3000 meters I had a rough weekend. My feet and hands are better but other parts are acting up. Without any TMI, I'll just say it was an immodium/zofran kind of weekend. I did have the pleasure of going to my ten year old son's swim meet. When he was younger he really struggled to learn to swim fly. His team is into getting everyone to do their IMX (200 IM-100 fly-100 back-100 breast-200 free). Last year, he swam the 100 fly to finish his IMX and I was very proud of him for getting through it and not giving up (He was near vertical the last 5-10 meters). On Saturday, he swam the long course version for the first time since that swim and dropped 46 seconds (!). He made an A time and won the event. This encouraged me to go to the pool on Sunday even though I didn't feel very well. I skipped the first 30 minutes of the work-out and was still pretty tired at the end but am feeling a little better today (I won't likely swim again until Thursday since my husband is out of town and there are some end of year school things to attend so it was good that I made it yesterday).
Shoulders totally shot from zip-lining on Saturday - but I don't regret a thing! Water was nice and cool, and it's starting to really get light outside by the time workout is done. 400 back/free 400 pull 200 kick 5 x 400, descend 1-5; last 2 were pull (that's when I realized my shoulders were toast) 200 easy 8 x 25, drill/sprint; stroke/free @ :30 200 easy 500 odds & ends cool down - including 200 kick ~3500 LCM **Having a bit of a time trying to feel "up" - last 2 weeks at work have been kinda rough, emotionally. Not been having really any fun at the gym, can't seem to get myself out of bed and to the pool on the weekends. Looks like my vacation next week is right on schedule.
I had a pretty good nights sleep but woke periodically throughout the night. I suspect it's going to take me a few days to completely readjust to central time. Today's workout was very long and pretty tough after a almost a week out of the water. Warm up 400 free with snorkel 6x50 catchup on 45 Main set 3x1000 pull with paddles on 12 mins descend 1-3 100 easy 10x50 kick on 1min 8x75 on 1.10 swum 50 drill, 25 fast Warm down 200 easy Total 5100scy i did not have a very good feel for the water today but aerobically was not too bad. I descended as instructed on the 1000s pull, going 10.50, 10.40 and 10.30. I am convinced I have a killer 1000 in me sometime in not too distant future. I just need to transition my workouts into meet performance. I think part of my problem with the 500 and the 1000 is that I don't just let go, I don't attack these like I should. This one felt like a long workout but considering the week I had and getting over the flu I was pleasantly surprised how I felt.
A great one today, but I worked so hard I am not sure I'll be able to handle tomorrows workout. I don't want to waste Tuesday and Thursday when I don't have to share but today I was lucky in that the first person to join me didn't start until my backstroke set. Only my free and fly feel good. Breaststroke my knee kept clicking today and on backstroke I just didn't have the energy. I do have to remind myself I am doing weightlifting 3 times a week and yesterday was one of my sessions. 400 free 3x100 IM done as a straight 300 2 times thru @:15RI 100 free kick w/zoomers 100 free w/zoomers 8x25@:45 Fly 4x250@5:30 as 200 IM + 50 IM order holdind 5:07's 10x50@1:15 Back w/paddles held 57's not great but I was hurting by now 200 Free EZ Total 3000 meters
Swim/LCM @ Pitt: Warm up: 600 various 4 x (25 scull + 25 swim w/paddles) 4 x (25 shooter + 24 EZ w/fins) @ 1:10 --One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person. 4 x (25 drill + 25 swim w/fins), IM order @ 1:00 50 EZ Main Sets: 8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me) 50 EZ 4 x (50 AFAP w/fins + 150 EZ) 1 = fly (26 flat) 2 = breast ( 30 flat) 3 = kick (28 flat) 4 = back (28 flat/low) -- missed one 100 recovery Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did: 12 x 50, 8 of them back w/paddles @ 1:15 100 scull 2 x 50 kick @ 1:00 100 EZ -- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in. Total: 3300 m
500 warmup 500 drills 200 FK with board and snorkel 4:24 30 x 50 on 1:00 as: 12.5m AFAP flutter kick / 37.5 easy free Back about 30% better than yesterday. My kids are 17 and 15, girl and boy respectfully. The greatest challenge I have ever experienced is being the best parent for them that I can. Sometimes it seems like I have no idea what I'm doing.
Recent Comments
