Having been gone so long, I decided to wait until I had a good time to report. Rules are: $10 bucks paid to challenge swimmer if you make the goal time, within range $20 buck paid to coach if you are out of the range My stated goal time: 28.9 SCM Coach's grace time: .5 spanning your goal time Range: 28.7 to 29.2 My time: 28.69 So technically, I was out of the range! Consider it a penalty for setting too modest a goal time by .01! +++++++++++++++++++++++++++ I am going to swim our 1-day SCM meet, and the order of events totally sucks for 4 x 50ers. The fly/free and breast/back are back to back. So i'll do that anyway, and i've been "training" to go fast 50's in that order within 2 to 4 minutes. If 2 mins, then I typically do a 25/5sec/25. If longer, then I do a blast-o 50. I have been going 31/32 on the flys, and 29/30 on the frees; 40/41 on breast and 35/36 backs, so I think I can still muster a strong 2nd 50 for each pair in the meet. I'll probably also do the 100IM, and just gut it out with anything I have left. If I can do pretty solid 1:19 and under in workouts, I would say that's anywhere from 1:09 to 1:14 in a meet.
I forgot that I had a RX Task Force meeting this morning at 9am, so I pared down my swim. It was further reduced due to lack of a guard until about 8:20, so after a warm shower I got in: 100 FR, 200 BK, 300 IM, 400 Shark Swim, 300 (first 25 of each 75 was IMO FAST), 200 IM drill, 100 skull/swim by 25 (Solo/Rec/1600 yds/25 min) ---------------------------- The weather was overcast and raining, so I bagged the OW attempt for this week. I feel that sun is a necessity for me the next time I get in the lake. Chapel at the college was great, as a team from Word of Life (near Schroon Lake in NY, I think) came and did an all music worship. Tiling has not progressed much there, but will be turned up as they just received a donation to cover all four bathrooms. I'm not sure how serious they were in telling me that I would be getting a key in order to work at off times, but I'll pitch in as much as I can. Went to the grocery store and after cooking dinner (including breaking in a new bread machine), I headed to Masters for: - 200 Swim/200 Kick/200 Pull/200 IM Drill - 4 x 75 on 1:20 Pull (EZ-Build-FAST) - I did 100's - 2 x (3 x 150 on 2:45) - I did 200's (1st = build, 2nd = Fast, 3rd = kick. I did half Bk, half Fr) - 4 x 25 Kick on :45 (did uw SDK) - 4 x 25 Pull on :40 choice - 4 x 25 Swim on :30 (did IMO) - 200 loosen and out (Masters/Rec/2900 yds/60 min) ------------------------ Just me and GregJS there for the night. That workout puts my GTD back in the positive, although I'll fall behind Thursday. I believe that I can make my goal for the year in the positive
Tuesday 10/22 PM only SCY 2x 300 swim every 3rd 25 scull 12x25 @ :40 odd: under H2O kick, even: drill w/ fins 4x100 @ 1:15 D1-4 (RD1: 1:07, 1:05, 1:04, 1:03; RD2: 1:05, 1:03, 1:00, :58) 3x (RD1/RD2/RD3 intervals) 4x75 @ 1:00/1:10/1:10 4x50 @ :40/:50/:50 4x25 @ :20/:30/:30 50 EZ RD1: FR; RD2: BR; RD3: FL all kick w/ board 2x 5x100 @ 1:30 last 25 FAST no FR w/ fins 8x25 @ :40 scull/drill 100 EZ Total: 5450
Swim/SCY/Solo @ Pitt Warm up: 600 various 4 x 50 scull w/agility paddles @ :10 RI 4 x 50 caterpillar fly drill @ :10 RI 8 x 25 shooters w/fns @ :45 100 EZ Main Sets: 7 x 50 burst + cruise @ 1:30 100 EZ 6 x 50 DPS w/agility paddles @ 1:00, alt back and free 100 EZ 3 x (25 AFAP free w/fins + 75 EZ) @ 3:00 (10 lows) 100 EZ 2 x 15 AFAP + 35 EZ from the blocks 100 EZ Total: 2450, I think I did something else in there but have now forgotten ~~~~~~~~~~~~~~~~~~~~ I felt kinda bushed today, shoulders fatigued and quads burning. I realize I've been doing speed work pretty unrelentingly without a recovery week. (I don't think the time off from being sick was really recovery.) So I'm shutting things down for the next 4 days. Psych sheets for Sprint Classic: http://www.swimphone.com/mobile/meet....cfm?smid=4907 Article on resistance training and assisted speed for sprinting. I do both! http://swimswam.com/how-to-use-resis...g-in-swimming/
Updated October 22nd, 2013 at 08:52 PM by The Fortress
Loose intervals today. I was able to concentrate on my pacing or lack of pacing. Not bad at all , just a lot of freestyle. 400 swim 200 IM kick 400 pull DPS 8 x 25 @ coaches whistle --odds, SDK AFAP --evens, choice sprint 500 cruise w/even pace @ 8:00 2 x 250 strong @ 4:00 4 x 25 sprint @ 45 400 cruise @ 6:40 2 x 200 strong @ 3:20 4 x 25 sprint @ 45 300 cruise @ 5:00?? 2 x 150 strong @ 2:30 4 x 25 sprint @ 45 100 EZ 100 Off the blocks for time 100 EZ 4200 I have been trying to do something off the blocks after each practice while I am tired. Nothing crazy, just a 50 or 100 to see how I am doing. Don't know if it will help much but we'll see.
Saturday October 19 SDSM SCY 500 2 x (150 on 2:10, 100 IM on 1:10, 2 x 50 kick on 1:00) 400 on 5:30 2 x 75 on 1:15 kick/drill/swim fly 2 x 200 on 2:40 descend 2 x 75 on 1:15 kick/drill/swim back 4 x 100 on 1:20 2 x 75 on 1:15 kick/drill/swim breast 8 x 50 on 50 odds easy/evens fast 2 x 75 on 1:15 kick/drill/swim free 2 (2 x 150 pull on 2:30 then 4 x 50 fast on 50) pull 100 easy 4500 yards Sunday, October 20 SDSM SCY 600 2 x 150 on 2:15, 300 IM (kick/swim/kick by 75), 2 x 150 on 2:10, 300 IM (kick/swim/kick by 75), 2 x 150 on 2:05 4 x (300 on 4:15 #4 pull then 8 x 25 on 30 odds easy, evens fast 1 round each stroke then 2 x 50 fast kick on 1:00) 100 easy 4600 yards I made it to Canyonview twice during my trip. When I lived in San Diego, I was a bit of a swimming nomad and I had been there quite a few times before. The coach told me that nothing about the structure of the work-outs had changed in the intervening 2 decades and this was pretty much true. At that time, they didn't have structured weekend work-outs so I was happy to see this addition. I felt decent. I can keep a pace again--although a slow one. I went to cove as well but didn't swim-- I just watched the sea lions and seals (who are also new since I lived there). I'm not sure when I'll swim this week since I have a lot of work related things that I need to get caught up on plus I'm pretty tired because I stuffed about 5 days worth of activities into three days on my trip.
I woke up feeling pretty good again this morning. Todays workout was a recovery-ish long workout and by the end I was pretty beat. I will head back to the aquatic center after work for weights(today is leg day. Woohoo!!!). Todays workout does not look like much but it was long. 4x(3x200 on 2.35 free, 4x100 IM on 1.30, 3x50 free on 30) 400 warm down Total 5000scy I held about 2.15s on the 200s and felt comfortable after the first round which was tough. I guess I am used to a longer slower build up during warmup as oppossed to just jumping in and going. The IM's I held 1.12s and the 50 frees I just touched and turned and made the send off times.
The high school teams are back, yuck. Now my safe haven days are gone. I really need an endless pool so I can avoid the crowds and just keep one of my memberships. I have two right now one at the Y in Hinesville and the other in Savannah at the aquatic center. I wish the pools on base would open to the public, they don't get much use from what the kids I coach tell me. Today was a fly workout and during the middle of my set this boy jumps in my lane an proceeds down the middle of the pool. I stopped him and told him he was in the wrong lane. He said he over shot his lane. How do you do that? 500 free 500 free kick w/zoomers 5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:35, 3:27, 3:14, 3:07, 3:03 500 free kick w/zoomers 5x100@2:00 free w/snorkle EZ Total 3000 yards
My morning swim: (11:00-11:55am) Warmup: 200 Free 200 Free Pull 200 Free 200 Free Pull (800/800) 6 x 100 SDK w/ long fins @ 1:30 (held 1:10s) 100 EZ to get blood back in my feet (700/1500) Main Set: from the first part of Laurie Hug's workout #1 4 x 150 (Str/Free by 25s) @ 2:10 #1 Fly, #2 Back, #3 Breast, #4 Fly/Back/Breast 3 x 125 Free @ 1:40 2 x 100 IM @ 1:30 1 x 75 Free Build (1250/2750) I broke off from Laurie's set at this point...tired. 12 x 25 w/ long fins @ :30 Odds Fly Fast, Evens Free EZ (300/3050) 100 EZ ------------------ 3150 Yards Overall, this workout was just draining on me. Not sure if it was from the lack of good nutritious food I haven't been eating over the weekend, or trying to do an IM workout during a fairly crowded lap swim session. Everyone must've known the pool would be closed for emergency facility maintenance the rest of the week. ======================================== P.M. Workout (5:45-7:00pm) I decided to make the most of my day off from work, and get in another swim. Basically for the reason stated above, that the pool will be closed for the week. I do want to be in somewhat good shape leading into the Alumni Meet this weekend, and I guess I have a good drop taper out of the pool. I actually felt really really good in the pool tonight. Maybe from being previously warmed up, and maybe my spaghetti and sausage dinner in my stomach to give me some good energy, and a Mountain Dew "Kickstart" as well. <-- I guess that's Dew's version of energy drink. It's actually pretty good, and does have that kick to it, but doesn't have the $#!++y taste that a Monster or Red Bull has (this is only my opinion). Swam alongside the Teal Group, and the Splash Group from Velocity Swimming. Got to say hi to a bunch of parents from the team that I know too. I had the lap lane all to myself, with a public swim area on the other side of my lane as well. Warmup: 400 Free 12 x 50 Flutter Kick w/ board @ 1:00 (:48-:50s) (1000/1000) 4 x 200 IM @ 3:00, Desc. 1-4 (went 2:40, 2:40, 2:37, 2:31) 100 EZ (900/1900) 1 x 200 Free Pull @ 2:40 (went 2:21) 1 x 150 Free Pull @ 2:00 1 x 100 Free Pull @ 1:20 1 x 50 Free Pull @ :40 1:00 rest 1 x 200 Free Pull @ 2:30 1 x 150 Free Pull @ 1:50 (went 1:45) 1 x 100 Free Pull @ 1:15 (went 1:10) 1 x 50 Free Pull @ :35 (1000/2900) 8 x 50 SDK w/ long fins @ :45 (5+ kicks underwater) (400/3300) 16 x 25 - Odds Fly Fast @ :30, Evens Free EZ @ :40 (400/3700) 100 EZ ------------------------------- 3800 Yards Total for the day: 6950 Yards
Swim/SCY/Solo @ Pitt Warm up: 600 various 4 x 50 scull 4 x 50 free, descend to 200 pace 8 x 25 shooters w/fins @ :45 50 EZ Main Sets: 10 x 25 burst + cruise @ 1:00 100 EZ 6 x (25 AFAP + 75 EZ) @ 3:00 50 EZ 5 x (50 AFAP w/fins + 150 EZ) @ 5:00 free, 22 high dolphin kick w/board, 24 high flutter kick w/board, 25 flat breast, 27 high backstroke kick, 23 high 6 x 25 w/chute & paddles 100 EZ 3 x 25 w/chute -- dive off blocks and do 10 fast SDKs, cruise back 100 EZ Total: 3675 ~~~~~~~~~~~~~~~~~~~~~~~ Good grief, I had trouble getting this workout in. My energy was better today (though still coughing), but my calves just wouldn't cooperate. So I aborted lots of fast efforts when I cramped pushing off the wall or couldn't swim through it. I almost gave up on being able to get the fast 50s in, but the cramping ebbed a bit toward the end and when I kicked with a board. Hopefully, I will be able to go off the blocks tomorrow ... And hopefully my massage on Wed will help the besieged calves.
Monday 10/21 PM only SCY 300 swim 300 pull w/ buoy + paddles + snorkel 200 swim 200 kick w/ board 100 swim 100 I.M. drill 8x50 @ 1:00 odd: kick/drill, even: drill/swim I.M.O. 8x25 @ :40 V.S. 100 @ 2:00 I.M. (59.9) 200 @ 4:00 I.M. (2:17.0) 300 @ 6:00 I.M. (3:48.1) 400 @ 7:30 I.M. (4:51.1) 400 @ 7:00 N.S. FR (2:13/2:11 - 4:24) 300 @ 5:00 FR (3:14.0) 200 @ 3:30 FR (2:04.2) 100 @ 2:00 FR (58.4) 2x 6x100 @ 1:15 pull w/ buoy + paddles breathe 4-6 by 50 4x75 @ 1:45 kick 1st/3rd 25 under H2O FL w/ fins 700 EZ Total: 6300 I really felt like I had a case of the Mondays today. I was all over the place on the main set, which was really just a "make what you want of it" 1:1 rest ratio set. I tried to pull the trigger early on the 100 I.M. to get going, and then just felt like my arms and legs were made of lead the rest of the set. While the intervals provided lots of rest, what it also did was allow the lactic acid to just "bake" while I sat on the wall waiting to go. Hoping tomorrow feels a little better.
Swam w/ Dave and Dave. Today was workout 88, our last one. Back to #1 tomorrow. Each of our workouts is 5000 yards. If you do one a day, you will swim 250 miles in 88 days. SCY 600 warm up 10 x 50 Fly - 1:00 (started @ 45 wanting to take this easy but ended up doing :40s eventually) 4 x 75 Free - 1:00 1 x 50 Free - :35 4 x 75 Pull - 1:00 1 x 50 Free - :35 4 x 75 Free - 1:00 1 x 50 Free - :35 50 Easy Made these but it was tough with the heat. Was glad to get a pull in the middle. 3 Rounds of: * 200 IM, up/down IM Kick - 3:30 (:15) * 200 IM, up/down IM Kick - 3:30 (:15) * 200 Pull - 3:00 (2:15, 2:10, 2:08) 50 Easy 3 Rounds of: * 3 x 100 - 1:15 * 1:00 Rest (took an extra minute due to 86 degree water temp) 50 Easy 6 x 50 Kick w/ fins - 1:00 200 Cool down (5500 Total)
Busy weekend at work, but I had time for a jog yesterday before heading to work. 3.2 miles in about 33 minuets, the farthest I have run in over 10 years, and I am at the point where I don't need to stop. Great night at church last evening. After work today I relaxed a bit, and went for a swim at suppertime. My quads were a little sore, but loosened up after the warmup period: - 200 FR/200 BK/200 IM drill/ 4 x 50 b/c on :50 kick swm pull kick swm (board, AP, buoy, board, AP) .050 100 200 050 100 with snorkel .100 150 300 100 150 with snorkel .050 100 200 050 100 back 4 x 50 on 1:00, done as - 25 IMO FAST into - 25 skull 200 loosen and out (Solo/Rec/3000 yds/55 min) ---------------------------- Good swim. I worked the kicking and the middle 100 on the pull segments. Playing with the notion of attempting another OW swim tomorrow, as well as perhaps an easy swim in the morning and then Masters tomorrow night.
Still achy from weights on Saturday - did a little kickboxing too & my legs are sore. 600 back/free 2 x 300 P with 30 sec rest between each 300 K, 25 fast/25 mod 100 easy 8 x 150; 100 free, 25 back/25 breast on 2:20 100 easy 8 x 25 (D, 4-cycle, S) @ :30 200 easy 4 x 150 IM twitch on 2:15 w/zoomers 200 easy Total: 4200 Just could not get up and sprint today, even with zoomers on
I woke feeling pretty good this morning and other than one set felt good today. TOdays practice followed the long yardage theme from last week and mixed in some more intensity as I had hoped we would not but in the back of my mind knew we would this week. Warm up 400 free with snorkel 6x50 catchup on 45 Main set 6x400 on 4.40 pull with paddles 8x150 free on 1.45 50 easy 10x50 kick on 55 Warm down 300 with snorkel long stroke working turns Total 5150scy I held 4.10-4.15s on the 400s. The 8x150s were hard switching from aerobic to fast swimming. I was holding 1.35s on the 150s but they hurt. I worked the kick and held 40s throughout. My daughter has a meet on 9-10th Nov but I may be able to swing a quick trip to Houston to do the 1500scm. Patrick got me thinking about trying to do a quick 1500 for a Fina ranking. My wife thinks I am nuts but oh well. I should know how this will work out once they post the event doc for her meet so I can figure out if it's doable or not time wise.
I was bent over and in pain this morning. It was a fall in the water as an old lady and come out a middle aged lady kind of day. Still somewhat sore from all of my meets too. I did manage to get some good yardage in and loosen my back. 500 free every 3rd lap 1 arm fly 500 free kick w/zoomers 10x100@1:30 free w/paddles & bouy holding 1:22's 200 fly scull drill w/snorkle & zoomers over accentuate the undulation motion 10x100@1:30 free w/paddles & bouy holding 1:23's 100 fly scull drill w/snorkle & zoomers over accentuate the undulation motion 200 free w/snorkle 200 free kick w/zoomers Total 3700 yards
Yesterday: weights & then 45 min in the pool to loosen up - around 2500yds Today, actually got there early enough to do arm swings before warm up. 400 back/free 400 P 200 breaststroke kick 100 easy Three times through: 200 @ 2:40 150 @ 2:00 100 @ 1:20 50 hard 1min rest; first time swim, second pull, last time w/zoomers 100 easy 16 x 50 @ 1:00; 4 free; 4 kick; 4 stroke; 4 kick 200 easy 500 Pull w/snorkel 500 breast free Total:4700 Trying to figure out how to WORK every swim like a race, so that I'm increasing the time I spend at race pace - which is why on the main set I used paddles & then zoomers on sets 2 & 3 - gave myself enough rest that I could then go the second distance hard as well. I wasn't as happy with my swim as I would have liked - the young lady in my lane should have been two or three lanes over - she is plenty fast - but is new to our team & doesn't know the others, so swims with the old ladies I guess because she knows we'll be nice to her - some of the kids are so darn cliquish - it's a shame. She'll probably earn their friendship as she earns their respect by beating them in the meet. Anyway - couldn't keep up with her, but at least she didn't lap me!!
Enjoying my first day off from work over the past 12-13 days or so. I actually have two days off...today and Monday too, and half of Tuesday since I don't actually start work till 2:30pm. That's almost a full vacation! I thought up today's main set from something I saw the Tri Cities kids doing that were going to Senior Zones last summer between the prelims and finals of the LC Champs age group meet. Warmup: 500 Free 5 x 100 Free Pull @ 1:20 (1000/1000) Kick Set w/ long fins: 4 Rounds: 50 SDK on back@ :4550 SDK on back @ :4050 SDK on back @ :35 (this was basically touch, look at the clock, and go!) 100 EZ (700/1700) Main Set: 8 Rounds of: 100 Free @ 1:2050 Free @ :45 (1/2 the 100 interval plus :05)50 Free @ :40 (1/2 the 100 interval)50 Free @ :35 (1/2 the 100 interval minus :05) (2000/3700) I did the first 4 rounds, then took 1 minute rest, put on paddles and buoy and continued the last 4 rounds. As I mentioned above, the kids were doing this long course on a 1:30/100 interval...and cruising it. My SCY at 1:20/100 is basically the same, yet I wasn't exactly cruising it. It wasn't truly "hard", but it wasn't a walk in the park either. 100 EZ 100 Fly (was going to be a 400 IM, but...) went 1:07 100 EZ and out ------------------------ 4000 Yards I've got my Alumni Meet at Linfield College coming up this next Saturday. I haven't really done anything race-like in a while, basically a lot of aerobic stuff at the pool during lap swims. We'll see what I have. I may pull out my full leg suit, and may bring along my short fins for the 50 Free (and any backstroke I might do). I do possibly have a 200 Fly gridge set-up with an unknown amount of undergrads...I've been doing some talking with the coach, hopefully "my mouth didn't overload my butt". - to quote my father.
Swim @ Sewickley Y Met up with Jim and Water Rat at the Y to do a workout of Jim's design. 700 warm up 3 x (4 x 150) R1 @ 2:20 R2 @ 2:10 R3 @ 2:00 I did free on round one and backstroke kick with fins on round 2. On round 3, I opted to do strong 100s. Did 2 flutter kick with board & fins and 2 backstroke kick, holding 1:00 or under. Mark was holding some very fast free times. 50 EZ 6 x (75 EZ @ 1l15 + 25 AFAP @ :45) -- I cramped on the first 3 AFAP efforts and had to shut them down, likely from all the kicking. The last 3 I pushed off very gently and did breaststroke. 100 EZ Total: 2950 ~~~~~~~~~~~~~~~~~~~~~ I had meant to just cruise today, but ended up with a mostly aerobic workout, which was fine. I'm going to take today off and be lazy. Poor Jimby is suffering from a similar malaise and so was one of my dinner guests. Nasty virus going around. Jim was regaling us with tales of his interview with Brent Rushall of USD fame. Coming soon to Swimmer magazine! Among other tidbits, Rushall does agree that deeper pools are faster (yes!) and that toys are unnecessary (no!).
Updated October 20th, 2013 at 12:18 PM by The Fortress
Well, at least I got in the pool to keep the chlorine smell fresh in my sweat. I just wasn't in the mood to swim too much today, but felt strong in the water, despite working all night long. 10 x 100 Free @ 1:30 (1:10-1:15) 5 Rounds of: 125 Free Pull @ 1:3075 Free Pull EZ @ 1:15 2000 Yards and out
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