Swim/SCY @ Pitt Warm up: 600 various 3 x (4 x 25) @ :30 1 = stroke 2 = up tempo 3 = fast @ 85-90% 4 = EZ 50 EZ 6 x 100 backstroke kick w/fins, UW 12.5 each 25 @ 2:00 50 EZ Main Sets: 5 x 30 burst SDK from the blocks, cruise back 50 EZ 5 x (25 AFAP from the blocks + 25 EZ) back (13s), breast (15s), free (11) 100 EZ 4 x (50 AFAP w/fins + 150 EZ) fly (23s), breast (27), fly back (23) 100 EZ 5 x w/bungee cordz, fins & paddles: swim out to resistance and then hold 2 x breast 15 strong strokes, 1 x free 25 strong strokes, 2 x backstroke kick or :30 100 EZ Total: 3400 ~~~~~~~~~~~~~~~~~~~~ Met up with one of my masters swimmers today. One of the nice guards was on duty and didn't give me a hard time about bringing Lindsay. Whew. She stayed up until the AFAP 50s. It was nice to have someone to swim with for a change! My starts were all solid today. Hoping to get to the gym before the projected storm hits tomorrow. I'm worried about Mr. Fort and Lil Fort. They're in VA this weekend and may get stuck there Sunday night. Really not used to snowstorms in March ...
Updated March 1st, 2014 at 04:14 PM by The Fortress
Started with my normal workout but then the guards we redoing their 1 hour swim and I did it too to a point. I set my heart rate up too high and have been resting since this 6000 yard workout. 500 free 500 free kick w/zoomers 10x200@3:00 free w/paddles & bouy 300 breast kick w/br fins Now started the big swim 12x200@3:00 free 6x200@3:15 free 100 back EZ Total 6000 yards Main problem today was due to my pH level being off once corrected felt much better
Updated March 1st, 2014 at 08:27 PM by Donna
I had a great nights sleep in my own bed last night. I got back from DC early evening and my wife ordered Indian food for dinner. Quite the week of food this week with Thai, Indian and Ethiopian. Today's workout was fun. We did a meet warmup and then a 200 from the blocks with the electronic timing system. Warm up 1000 swim with snorkel swum as 75 free, 25 streamline kick 10x50 free on 40 build 100 easy Main set 200 fast from block 10x50 drill swim by 25 on 1 min 8x100 with snorkel on 1.10 10x50 streamline kick on 55 Warm down 100 easy Total 3700scy I went 1.52.13 from the blocks on the fast 200: out in 55.2 to the feet, and back in 56.93. I deliberately held back on the first 100 but did not expect this quick. I thought it would be a mid 1.55 so was very happy with this especially the splits. The rest of the workout was pretty easy stuff. I held 1.03-1.04 on the 8x100s. I lifted after practice today and did my normal 3 rounds, with round being 10 reps per machine at 80% effort, second round 8 reps at max and the third round was 6 reps at fail. I also warmed up with bands which was recommended to me by the sports physiologist at Coopers Clinic. I finished with Vasa Swim trainer for 10 mins( this was hard today) 3x(inclined bench press, bench press, military press, lower back machine, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside) I feel stiff and suspect this will remain for a few days. A good workout today and I was particularly happy with my 200.
It has been a month since my last post. Not much swimming going on. Too busy with work, our children's activities and getting over flu like symptoms. I think I am back now. This is just what I needed today. Trying to get my feel back. 500 mix up 200 swim 200 pull 100 kick 8 x 50 @ 1:15 (15 sprint, 35 EZ) 100 @ 2:00 (50 back, 50 free) 3 x 300 pull @ base + 10 (100 fast, 50 EZ, repeat) 3 x 200 swim @ base + 15 (150 free, 50 non free fast) 8 x 50 @ 1:15 (15 sprint, 35 EZ) 200 w/d 3600 I was glad coach didn't kill us today and like I said this was just what I needed. I actually felt pretty good. Hopefully my pool time will be more consistent.
I am sooo mad!!! I entered the South Central zone meet, then went to make my hotel reservation. I have stayed at the Hilton Garden Inn, The Woodlands, many times and was all set to do so again. So I searched for it, and THOUGHT I went directly to their website. I booked an awesome rate ($107 plus fees, etc), and then realized upon getting the confirm that it was with some service called Reservation Counter, and not directly with the hotel! I swear, the website looked JUST like it! So a few hours later, I called the hotel directly to make sure they had my reservation. They did, but it still irks me! And the web address was so similar that you know they were trying to fool you!!! For those who want the finer points - remember your reservation is with the service, and not necessarily with the hotel itself. This service could just take your money and not make a booking. Or go out of business or file bankruptcy and not make your reservation. You would hope, but you aren't necessariy going to get your hotel room. And it cost a whopping $12 more for their stupid service vs. booking through the hotel itself, grrrr!!!!!!! In the end i'll be alright, worst case rarely happens, and plus I used my credit card, so if something does go wrong and I end up with no room, I don't have to pay it. But you just don't want that aggravation going into your big zone meet! I guess this also shows how being a bankruptcy trustee, you know the finer points of how these things can happen! ++++++++++++++++++++++++++++++++++++++++ In training news, i'm continuing my kick/IM/sprint days. I've gone back over Rich Abaraham's 2 articles from 2010 and 2011 on racing. The part i'm paying attention to is which zone you are in. I think of it as 3 zones - pure power zone (anaerobic; like powering through the 1st 15 meters of a race, or a 1/2 length blow out sprint), zone 2, which is racing zone; and zone 3, which is the "80% yardarage zone". And even though they aren't mutually exclusive, you have to train the appropriate amount of time in the right zone (zone 2), and not be stuck in zone 3 for me as a short sprinter (50/100's). SCM, Baylor Fitness Center We did a set of IM - 4 rounds 4 x 25's 1 each stroke (.35) 2 x 50 on 1:05 (fly/back and breast/free) 1 x 100 IM fast on 2:30 1:19 1:19 1:16 1:14 The first 2 rounds I did the set. But I found myself more in zone 3 than in zone 2. I was just trying to get through the IM at the end. So the next 2 sets I started to drop the IM bits and did easy free instead, to set myself up for a truly fast 100 IM. It worked! The 1:14 was my best 100 IM in practice! I'm glad I made that decision part way through the set to make it meaningful for me. I think it's a great set to do as proscribed if i'm building a base for the 400IM, or the 200IM. But this year it's all about the 100IM!
Friday 2/28 PM only SCY 3x 400 swim 4x25 @ :40 drill/under H2O kick w/ fins 4x150 @ 1:50 pull w/ buoy + paddles + snorkel 4x 15M dive FAST/35 EZ 8x mid-pool 25s w/ fast turns 4x100 @ 1:40 kick last 25 under H2O w/ fins 8x75 @ 1:20 D1-4, 5-8 4x50 @ :50 @ 200 PACE (FL - 29.9, 29.9, 29.4, 30.3) 400 EZ Total: 5300
Thursday: Did a mostly easy 1700 with Jimby at Sewickley Friday: Swim/SCY/Solo @ Sewickley (Pitt is closed) Warm up: 600 various 100 scull 100 fly drills 8 x 25 shooters w/fins @ :45 50 EZ Main Sets: 4 x 25 burst + cruise 100 EZ 4 x (fly/back kick/breast/free) 3 x 50 @ 100 pace @ 1:00-1:30 1 x 50 @ 100 pace 1 x 50 EZ 100 EZ 20 x 25 kick 2/fins @ 100 pace @ :40 -- It was difficult to tell my times on the analog clocks. Pretty sure I missed on #13 and skipped 14. The first few of these are so easy and then the quads start to burn. 350 EZ Total: 3200 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Didn't kill it today; hoping to get a good workout in with one of my masters swimmers tomorrow at Pitt. Having just discussed the topic of viewing your workouts negatively or positively, I read this blog post with interest: http://www.eetukarvonen.com And another article on HIT training: http://well.blogs.nytimes.com/2014/0...ef=health&_r=1. Small sample size but it does suggest that short bursts are better than longer efforts for endurance and that recovery is really important. Article on stretching, I really think I need to do more of this (especially for fly): http://swimswam.com/3-reasons-why-st...ery-is-a-must/
Mostly a kicking day for me... 200 Free warmup 8 x 100 SDK on back @ 1:40 (held 1:10-1:15s) 10 x 50 Flutter Kick w/ board @ 1:00 (:45s) 300 worth of EZ 25s swim ------------------- 1800 yards :-)
Did weights last night - chest, back, shoulders, thighs, abdominal, butt, and hips Plyometric activity also done 500 fr, S 9:10 rest 1 min500 fr, S 9:01 rest 1 min500 fr, S 8:35 rest 3 min500 fr, S 8:36 500 Drill/Bk, F 500 Drill, with and without S and F 2 x 500 FK 4K net
Updated February 28th, 2014 at 02:34 PM by __steve__
I had a great night last night having Ethipian food for the first time for dinner and getting to bed at 8pm. I slept well and woke feeling good this morning. This mornings practice was short but did have some high intensity race pace work in it. Its always fun mixing it up and this was a mixup kind of workout for me. Longer rests than usual and much shorter sets, but fun none the less. Warm up 200 swim 200 kick 200 pull 200 drill Main sets 12x25 kick on 25 2x50 fast free on 45 12x25 pull on 25 2x50 fast free on 45 12x50 on 45 2x100 fast free on 2mins 2x(25 ez, 50 fast, 75 ez, 100 fast, 100 ez, 75 fast, 50 ez, 25 fast) 15 seconds rest. First round free. Second round back. Warm down 300 free ez Total 3400 scy Since I was visiting I did not have any equipment and much of these sets had instructions to use paddles and fins but I had to swim them without either. There was nothing majorly interesting about my times today but I did try pushing the 100s at race pace and held 53-54s. The water was much hotter than I am used to and I am sure today I was also like a raspberry. I neverr thought I would look forward to swimming in cool water like I usually do but I am. Todays bath temperature water made it tough to really get going. Some of the guys and girls I swam with are swimming a 1650 in the pool this weekend and they will cook.
Mother Nature is playing tricks on us again. Nearly a full week of temps in the 70's, and she pulls a fast one last night and drops it to 28 degrees. Of course pool management decided that meant the pool had to be warmer, so we got to have 85 degree water. Fortunately the people from Premier were not allowed in their pool (if it's colder than 40 they won't open the pool) so I had this fast guy, Chuck, to spur me on [to greatness] hahaha. When I was doing 1:20's, he was doing them on the 1:15 and holding a 1:10. I comfort myself with the facts: a) he is a MAN, and b) he is only 45. Plus, I had done 2200 before he even got in, so I was more tired, right? (Why don't I feel better?)When I did my 200 easy at the end, he did one all out & did a :58 from a push. Most impressive. 1000 warm-up (100 free, 25 back/breast repeat) 3 x 300 Pull w/50 breast between each, first one no paddles 2 x 100 easy 400 kick 100 easy 100 kick @ 2:00 2 x 100 "IM" @ 1:30 3 x 100 @ 1:20 4 x 100 back/free w/zoomers @ 1:25 5 x 100 @ 1:20 100 easy 4 x 100 kick @ 2:00 3 x 100 @ 1:20 2 x 100 "IM" @ 1:30 200 easy Total: 5200 SCY
Only had to share for a short time today. Did a good distance set. 500 free 500 free kick w/zoomers 15x100@1:45 free w/strapless paddles & bouy holding 1:35's 500 free kick w/zoomers seeing how many times I could lap the guy that joined me 500 free EZ w/snorkle Total 3500 meters
500 fr with snorkel 8:40 rest 1 minute500 FK with snorkel 11:58 rest 2 minutes500 fr with snorkel 8:48 1000 drill
Thursday 2/27 PM only SCY 2x 300 swim 8x50 @ 1:00 dr/sw by 25 I.M.O. 4x75 @ 1:30 kick w/ fins 1st 25 under H2O 15:00 of relay take-offs and finishes 500 EZ Total: 2500
I enjoyed a good team workout + bonus solo sets at the Panama City Beach pool this morning. Here’s how it went: 500 lcm warmup (300 swim, 200 IM kick) 10 x 50 FR pull w/paddles @ 1:00, counting strokes and decreasing by 1 on each 50 [I went from 41 to 34 on the first 8, descending my times as well from 46 to 42, then couldn’t get my stroke count any lower—it stayed the same or increased on the last 2, plus my times got slower. 34 was my sweet spot.] 5 x 100 FR @ 2:00, desc. [1:32, 1:31, 1:28, 1:26, 1:27] 100 easy 10 x 50 BK @ 1:00, counting strokes and decreasing stroke count by 1 on each 50 [results were similar to FR—did my lowest stroke count and fastest time on #8 (39/:47)] 5 x 100 BK @ 2:10, desc. [1:51>1:37] 100 easy That was it for the team workout, but I liked this set enough that I decided to do another round. Since 1000 of either BR or FL seemed daunting, I combined them for the following: 6 x 50 BR @ 1:15, decreasing stroke count each 50 [22>18] 4 x 50 FL @ 1:15, holding stroke count at 16 but descending 5 x 100 IM @ 2:10, desc. [1:51, 48, 45, 42, 39—After descending by 3 seconds on each of the first 4, I was really hoping to see that 39 on the last one to make this descend pretty, and was glad to get it. I love the pool’s new digital pace clocks!] 100 easy 6 x 200 FR @ 3:30, odds = pull with paddles concentrating on DPS, evens = no toys focusing on increased turnover 2 x 200 K @ 5:00, odd IM, even RIM 200 warmdown + play That was it! I was feeling pretty tired and tight in my upper back and neck after this, as well as chafed on my collarbones by my swim suit straps (polyester suits occasionally do that to me, even in pools). A midday yoga class fixed the first problem and distracted me from the second.
I traveled to DC on Tuesday night and due to work conflicts was unable to get in the pool yesterday. I hate missing a workout and always feel guilty when I miss. In a sick way I am now afraid of feeling like I did when I first got back into the pool and despite knowing my logic makes no sense at all I seldom take any time off because of this fear of feeling crappy in the water. Today I swum with the Alexandria Masters team I have swum with several times previously when I visited DC. They are a super group who are very friendly and as I have written previously, I highly recommend them if you ever visit the DC area. Today my normal training partner Katie McWilliams(formerly Katie Gilmore) was coaching so I pretty much trained on my own which was more than fine. It felt good just being in the water. I had a good nights sleep and was excited to get in the pool today. My left shoulder is still a little sore in the pool but once I am done with my workout I have no lingering pain or discomfort so suspect it’s a pull rather than any tear or long term injury and will continue to ice. Warm up 200 swim 200 kick 200 drill Main Sets 8x(75 smooth on 1 min, 25 fast on 30) 100 easy 10x100 on 1.20 swum as (4x100 holding 1650 pace plus 2, 3x100 holding 1650 pace plus 1, 2x100 holding 1650 pace, 1x100 under 1650 pace) 100 easy 5x(50 on 40 swum at 500 pace, 100 on 1.10 swum at 500 pace, 50 on 40 swum at 500 pace, 50 on 45 easy) 100 easy Warm down 300 easy Total 4250scy I had a good practice today and held a high tempo throughout todays workout. The water was a little warmer than I am used to so I looked like a raspberry when I was done but felt pretty good. On the transition set of 100’s I held 46-48’s on the smooth 75s and 12-13s on the fast 25s. The 10x100s was a different sort of set to our normal 5,4,3,2,1 test set but felt somewhat similar in that the intensity increased as we went through the set, however what was nice today was that I did not get less rest as the set went on like our test set. I held 1.03’s on the 4x100s, 1.01’s and 1.02’s on 3x100s, 1min on the 2x100s and 58 on the last 100. I felt pretty good, although at this point I was pretty hot. On the next set I held 29’s on the 30’s and 1min on the 100s. I am back tomorrow for more Alexandria swimming and I am contemplating doing a 2hr workout but will see how my shoulder feels. I head home tomorrow night and I am looking forward to seeing my wife and kids(and of course swimming in my home pool).
Well, it has been fun. But after years of procrastination, I've finally gone and built myself a new website. From now on, I'll be posting all sorts of fun stuff over at http://andrewswims.com. Not only will this summer's tales of 8 Bridges and my triumphant crossing of the Strait of Juan de Fuca be covered, but there will be random posts about swimming in Seattle on a more frequent basis. Plus, pictures and all sorts of rad custom illustrations. And, if you're lucky, illustrations of data. Kidding, of course there will be data!! All the charts, graphs, and maps that you can handle. I hope you come check it out. And if that isn't enough, there's always @andrewswims on Twitter where I post a lot of pictures of post-swim waffles-and-beer. Like, more than any one human should. Thank you USMS for providing this wonderful interim platform and allowing me to share so much with the world. a
Updated February 27th, 2014 at 11:33 AM by andrewmalinak
This was a good day for me even with some minor back related issues at the onset of workout. As normal I was able to get progressively faster with each swim. 500 free 500 free kick w/zoomers 3 times thru w/strapless paddles 2x100@1:45 1/2 free/1/2 back went 1:34, 1:30, 1:30, 1:28, 1:27, 1:28 200@3:30 1/2 free/1/2 back went 3:04, 3:00, 2:56 500 free kick w/zoomers 12x25@:40 fly went 25,25,24,24,24,24,25,24,24,23,23,23 3x100@2:00 free EZ w/snorkle Total 3300 yards
First swim for me since the meet on Sunday, and I've decided to take things 'easy' on my shoulder for a while, and not do too much intensity on my swimming portions, no fly at all in practice, and lots of kicking with higher levels of intensity. Gotta try to get my shoulder back to normal soon. Warmup: 1500 Free (1500/1500) I ended up feeling pretty good on the opening swim, so I just kept it going for 20 minutes or so. 10 x 50 SDK on back w/ short fins @ :50 (:37-:40s) (500/2000) 10 x 50 Flutter Kick w/ board @ 1:00 (held :50 and under) (500/2500) 10 x 50 Free Cruise @ 1:00 (went :32-:33s) (500/3000) 8 x 50 Flutter Kick w/ board @ 1:00 6 x 50 Flutter Kick w/ board @ :55 6 x 50 Flutter Kick w/ board @ :50 (1000/4000) 300 Free cruise ----------------------------- 4300 Yards
Wednesday 2/26 AM and PM SCY AM swim: 300 swim 300 pull w/ buoy + paddles + snorkel 200 swim 200 kick w/ board 100 swim 100 I.M. drill 5x100 @ 1:15 AE 8x25 @ :40 V.S. 100 EZ "Stations" #1 20x25 @ :40 FR w/ strapless paddles + snorkel 10 - drill (25 R arm/25 L arm) 10 - swim #2 8x25 @ :20 AE :20 rest 50 @ 1:00 rest FAST w/ fins (BR - 26.0) 6x25 @ :20 AE :20 rest 75 @ 1:00 rest FAST w/ fins (BR - 41.1) (+25 EZ back to the starting end) 4x25 @ :20 AE :20 rest 100 @ 1:00 rest FAST w/ fins (BR - 56.1) 100 EZ #3 6x25 @ :15 rest scull w/ snorkel 4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25 300 EZ Total: 4000 PM swim: 600 swim every 4th 25 scull 8x50 @ 1:00 odd: k/dr, even: dr/sw 5x100 @ 1:10 TIGHT D1-5 w/ paddles (1:03, 1:02, 1:01, 1:00, :59) <-- can't get any more tight than that! 100 EZ 8x25 @ :45 V.S. 300 EZ 100 BR broken :10 rest @ 50, :05 @ 75 - 28.4/14.9/14.3 for a 57.6 450 EZ 50 BR trying to simulate first 50 of 100 - 28.6 (not good, spun my wheels a little too much) 400 swim EZ 600 kick w/ fins + board EZ Total: 3800
Recent Comments
