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.
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__
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
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.
600 free with snorkel
8x50 catchup on 60
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
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)
4 x 300 @ 4:50
3 x 200 @ 3:10
5 x 100 Pull @ 1:35 (moderate effort, came in ~ 1:29's)
16 x 50 kick @ 1:05 (6 w/board, 2 w/out; repeat)
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 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
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:
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.
13 x 25m free on 0:55 no breaths
5 x 25m FK on 0:30 - board and snorkel
24, 26, 28, 28, 26first time making over 4 of these, promising finish too
30 x 15m B/O drill on 0:20
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.
400 free with snorkel
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)
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.
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
4 X 250 pull 4:15
1/2: last 50 fast
3/4: last 100 fast
WARM DOWN: 4 x 50 easy
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.
300 pull w/ buoy + paddles + snorkel
100 I.M. drill
5x100 @ 1:15 AE
8x25 @ :30 V.S.
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
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.
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
600 drills, free
50 for time (snorkel, short fins)
0:45last few meters accidentally slipped under lane line (shared lane)
50 easy kick
3 x 50 free (+ 50 recovery) on 2:00
2 breaths and 0:35 for all 3
50 free @ 95% (snorkel, short fins)
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__
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
WARM DOWN: 4 x 50 easy 1:00
Friday, May 16
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
Sunday May 18
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
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.
5 x 400, descend 1-5; last 2 were pull (that's when I realized my shoulders were toast)
8 x 25, drill/sprint; stroke/free @ :30
500 odds & ends cool down - including 200 kick
**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.
400 free with snorkel
6x50 catchup on 45
3x1000 pull with paddles on 12 mins descend 1-3
10x50 kick on 1min
8x75 on 1.10 swum 50 drill, 25 fast
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.
3x100 IM done as a straight 300
2 times thru @:15RI
100 free kick w/zoomers
100 free w/zoomers
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:
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
8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
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
2 x 50 kick @ 1:00
-- 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
200 FK with board and snorkel
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.