I managed to get to the gym after my call to Korea. I arrived a little later than I hoped but got a good workout in. I did my normal 3 rounds with 10,8,6 reps per round at 80%, max, and fail also by round. 3x(leg press, leg extension, reverse leg curls, lunges, squats, lower back extension) i hurt pretty bad after this one and was very tired when I got home. I had a very solid nights sleep and woke just as the alarm was about to go off. I was still very tired this morning and despite the workout not being written as a recovery I swam it as recovery. warm up 400 swim with snorkel 6x50 catchup on 45 10x50 back free by 25 on 40 main set 6x(200 free with snorkel on 2.30, 100 free on 1.30, 100 kick on 1.45) warm down 8x50 drill on 1min 100 easy total 4100scy i was holding 2.15s on the 200s, 1.05-1.07 on the 100s and 1.30s on the kick. I felt very physically tired.
Getting old stinks. I just can't recover as well as I used to. I'll get my day off on Sunday and then the start of next week should be good again. I did have some issues with my knee again but between rounds I just did a little light breast kick on the wall and it worked itself out. This was a distance set today but I was not as fast as I should have been. I am thinking my patern may need to change to a 3 day patern, hard distance, moderate stroke work, then easy day. The only problem becomes lane availability and my not having to share on Tuesdays and Thursdays. The rest of the time I just run over the other lap swimmers. 400 free 400 free kick w/zoomers 2 rounds of free w/paddles & bouy R1 400mod/300fast/200mod/100neg R2 400fast/300mod/200neg/100mod 400@7:00 R1 6:30 R2 6:21 300@5:00 R1 4:31 R2 4:45 200@3:30 R1 3:15 R2 3:01 100@1:45 R1 1:39 R2 1:44 1 minute rest also did breast kick against wall to loosen knee 400 free kick w/zoomers 400 free EZ w/snorkle Total 3600 meters
Swim/SCY/Solo @ Pitt Warm up: 600 various 3 x 50 scull 8 x 25 shooters w/fins @ :45 100 EZ Main sets: 8 x 25 burst + cruise @ 1:00 100 EZ I decided to reprise the modified USRPT type set I did around 10 days ago. 5 x (10 x 25 @ 100 pace + 100 EZ) R1 = backstroke, aiming for 15 mids, 10-11 SDKs @ :45 R2 = breast, aiming for 18 mids @ :50 R3 = fly w/fins (12s) (7 kicks, 6 stories, 3 breaths) @ 40 R4 = dolphin kick w/board & fins @ :40 (12s) R5 = free w/paddles, only did 4 of these bc I couldn't swim through calf cramps extra 100 EZ Total: 3050 ~~~~~~~~~~~~~~~~~~~~~~~~~ 2 thoughts on USRPT: 1. My 100 pace in a drag suit is not the same as my 100 pace in a tech suit. So I will err on the side of giving myself 1/3 second or so leeway. 2. To do USRPT, I can't replicate my 100 kicking patterns exactly. It's one thing to take 12 kicks off a wall if you're only doing 4 25s in a race. It's another thing to do a whole bunch of 25s this way. Still, next time I try backstroke, I really would like to try to do 12 kicks. This will result in me missing sooner than I should, but so what.
Wow, it's been over a week since I was in the water. 200 Fr/200 Bk/200 IM Drill Kick Pull Swim (board/buoy/AP) 050 100 200 100 150 300 050 100 200 100 EZ 4 x (25 B/c into 25 DPS) on :60 4 x 100 (IM, Bk, Fr, Fly) on 2:00 4 x 75 on 1:20 (kick, fast swim IMO, pull) 100 loosen and out (Solo/Rec/2950 yds/60 min) -------------------------------- Last weekend we took the exchange kids to NYC for their visit after school on Friday, which was actually their school-wide Serve-a-thon day as each class did different projects in the community (the guys in Preston's class helped me to finish grouting the 3rd floor bathrooms at the college!). We head out from SW VT to Poughkeepsie, NY, and take the Metro North commuter train into Grand Central, a comfortable and inexpensive trip. A thunderstorm greeted us as we explored Times Square, drenching us and all the other people (including the soldiers there for Fleet Week): Saturday morning was beautiful as we toured Manhattan on foot. We checked in to many sights in the city and even took took the Staten Island Ferry for some great views of the lower part of the city: Looks like a quiet rest of the week on the home front, but then the final week of school and graduation parties for Jinho will pick up, so I need to make sure I get into the water.
I woke up really tired and stiff this morning with a kink in my neck. I guess I just slept really heavy. I struggled loosening up in the pool as a result today. This was not one of my best workouts but luckily we did not do our 10x100 set on 1min with fins. I have this one to look forward to on Friday. Warm up 400 free with snorkel 6x50 catchup on 45 Main set 3x(2x100 kick with fins on 1.25, 50 under water on 1min with fins) 8x100 free aerobic with snorkel on 1.15 100 easy 4x(200 free with snorkel on 3 mins, 100 free AFAP on 2mins, 2x50 drill swim IM order by round on 1min) 12x25 race pace 200 on 40 to your feet Warm down 200 easy Total 4450scy Nothing really to write about today. I held 1.05 pace on the aerobic 100s, then was holding 2.10s on the 200 in the main set. On the AFAP 100s I was 56/57s throughout with the last round being the quickest with a solid 56. I felt like I was really working these and the effort felt much quicker than the times I was doing. The fast 25s I held 13s to my feet. I have a call with our Korean partner this evening and may not make it to the gym, but I will try to lift if the call finishes at a reasonable time. Fingers crossed I can get a good nights sleep tonight.
LCMWARM UP:3 X 100 2:00 1:451 X 250 4:15 --Two rounds. Round 1 intervals left, 2 right.3 X 100 kick 2:301 X 100 swim 2:003 X 100 kick--2nd 50 fast-- 2:304 X (4 X 50 1:15 #4 on 2:00Choice. IM'ers 1 round of eachSwim 1-3 moderate #4 swim @ 100%6 X 200 pull 3:30100 long/100 fastWARM DOWN: 4 x 50 easy4000M
Well I broke out my 20 year old knee brace and put it back on after yesterdays incident where I hyperextended my knee. This morning I could see it was a little swollen but it didn't hurt. And yes stupid me had to test it out by swimming ..... breaststroke. Just needed to see I could still move it without pain but I had no power what so ever. At Nationals I only need to swim 100 breast in my 400 IM as long as I can keep the kick legal I can pull it like I normally do. I felt like #%@# today, I guess yesterday took a lot out of my. I just wish I could recover better. 400 free 400 free kick w/zoomers 600 free w/paddles & bouy 200 fly alt 25 drill/25 swim 4x50@1:15 fly 200 back alt 25 drill/25 swim 4x50@1:15 back 200 breast alt 25 drill/25 swim 4x50@1:15 breast barely made these 200 free alt 25 drill/25 swim 4x50@1 Free EZ Total 3000 meters
The drive home yesterday was very wet and was quite long. As a result I went to bed tired and I was very tired this morning. Today's workout was not hard but was also not exactly a recovery workout either. Warm up 400 free with snorkel 6x50 catchup Main set 4x(2x50 on 40, 50 back on 45, 50 streamline kick on 1min) 12x50 drill/swim with fins on 50 3x300 swim on 4min breathing 3,5 by 50 100 easy 4x50 AFAP on 2min Warm down 200 easy Total 3500LCM I was holding 33-34 on the 50s on 40, 37s on the back and 50s on the kick. This was a harder set than I thought it was going to be. The drill/swim I worked on hand entry and felt pretty good. The 300s I swam smooth and relaxed and somewhat active recovery; I was getting about 10 seconds rest in these. The AFAP 50s from a push I was 29-30s. Tomorrow we have our 10x100s on 1min with fins set which is always hard. Hopefully I will feel less tired tomorrow.
Swim/SCY @ Pitt I swam with two of my masters swimmers and it was so nice to have some company. Warm up: 700 various 4 x 25 scull 4 x (25 shooter + 25 EZ with fins) Main sets: 4 x 50 burst + cruise @ 1:10 4 x 50, 25 fast + 25 EZ @ 1:10 50 EZ 4 x 200 kick -- 2 without fins @ 3:30 -- 2 with fins @ 3:00 50 EZ 4 x 200 @ 3:30 -- after 3 hours of hard work in the garden, my shoulders didn't want to do 200s -- I did 150 backstroke w/paddles and tried to hold a fasting oace 100 EZ 10 x 25 breast @ 100 pace at :40 100 EZ Total: 3550 ---------------------------- Since my long course season is a bust with the meet cancellation, I just went along with the 200s. . I also took the next two days off to hang out with my family and continue the landscape/reclaiming the backyard project. I'll go to the pool tomorrow. But it's very hard for me to be motivated without a meet ... What is wrong with the blogs? When I was on my computer, I couldn't do any editing or formatting. Typed thus in my iPad.
100 warmup 50 fr fast, snorkel 32 50 fr easy 12 x 50 fr on 1:00, fins burst breakout and 2 strokes, easy remainder 4 x 50 flutter kick on 2:00, snorkel 53, 56, 54, 58 50 easy kick 50 moderate fr 37
Updated May 28th, 2014 at 03:30 PM by __steve__
SCY WARM UP: 3 X 100 1:40 1:30 4 X 50 1:00 1:00 1 X 200 3:00 -- Two rounds. Round 1 intervals left, 2 right. 1 X 400 kick 4 x 50 descend 1:10 1 x 100 fast 3:00 Three rounds, choice. LCM 13 X 100 2:00 50 long/50 fast--swim or pull #12&13 are easy swim down 4000 Y/M
Today I did a distance workout and just prayed no one would join me. Normally on Tuesday and Thursday the pool is empty but today the tri team was there and they expanded out more than normal. As long as I don't have to share I don't care. I felt like I kicked butt today or I kicked my own... This is perhaps the best workout I have done in a long time. Felt good, solid, strong and no issues with my heart racing. Back is still sore but that is something I will just have to deal with. Too bad I have to sleep, that is when my back muscles just tighten up. Once I am moving I seem to do better. 400 free 2x350@6 free w/strapless paddles & bouy negative split went 5:11, 5:08 7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's 800 free for time w/paddles & bouy went 12:21 7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's 400 free EZ 300 free kick w/zoomers Total 4000 meters
My family and I are visiting friends in Tulsa and we had a great weekend. This morning I swam with the Jenks masters but a lot of there team and coach were at an open water meet in Bentonville, Arkansas and the workout was self directed. I choose to do our normal longer than normal Monday morning workout with a long high intensity pull set. I felt great today. Warm up 400 free with snorkel 6x50 catchup on 50 Main set 10x300 pull with paddles on 3.45 10x50 drill on 1min Warm down 300 easy Total 4500LCM I was holding between 1.08-1.10 pace throughout the pull set and felt really long and smooth. I had one other person in my lane who was doing his own thing and I tended to be slightly slower when I caught and tried passing him. I worked on little finger(pinky) hand entry throughout but especially on the drill set. Today I felt good.
500 easy free 500 kick 20 x 25 on 1:00 free hypoxic with fins and snorkel 1300 easy drills, some bk, br, and fk, with fins and snorkel Kept heart rate below 110 bpm except for the hypoxic stuff
Updated May 28th, 2014 at 03:31 PM by __steve__
LCM WARM UP: 3 X 100 2:00 1:45 2 X 200 3:30 3:20 Two rounds. Round 1 intervals left, 2 right. 1 X 100 kick 2:30 8 X 50 kick 1:15 3 x (5 X 50 1:15 Four stroke/1 easy free Round 1 fly, 2 back, 3 breast 4 X (3 X 100 2:00 #3 on 2:30 #1 fast(85/90%) #2/3 moderate WARM DOWN: 4 X 50 easy 4050M
Luckily the pool was on the cool side but unfortunately my back was way too tight. That is what happens when you help you daughter out with goats and a lot of dogs at the kennel yesterday. 500 free 500 free kick w/zoomers 200 fly scull drill w/zoomers & snorkle 200 torque drill w/paddles & snorkle 200 1 arm fly alternate rt/lt w/zoomers 200 fly kick on back w/zoomers 200 fly w/zoomers 400 breast kick w/br fins 200 breast pull w/zoomers 200 accordion drill w/snorkle 200 breast 5x100@1:45 as 50 free/50 back w/paddles went 1:35,1:30,1:28,1:26,1:24 200 free kick w/zoomers 100 1 arm fly 200 free EZ Total 4000 yards
Due to our trip to Oklahoma my daughter swam with my masters team today. She started out in my lane but ended up moving over one lane after the warm up. She did awesome and it's scary how quick she is getting and how much she has improved since the last time she trained with me. Warmup 600 free with snorkel Main sets8x50 free on 35 4x(2x100 kick on 2mins AFAP, 4x50 free best average on 50) 6x75 overkick on 1min 12x25 race pace at 200 pace to your fee t100 easy We switched the pool from scy to LCM 100 LCM AFAP 100 easy Total 3400scy, 200LCM The lane two over from mine was setup with a video camera and a number of our team worked on stroke technique. Due to my location I could see my stroke on the camera for all except the final couple of yards of my swims. I noticed on the best average 50s that I had a lot of bubbles on my catch and will work with my coach on this. On the transition 50s I held 30s. On the fast kick I held between 1.17-1.19 and the best average 50s I was holding 27-28s. The overkick I felt pretty strong. On the race pace 25s I was holding 13-14s. On the LCM 100 from the block I went 59 which I was happy with at the end of practice.
Updated May 28th, 2014 at 01:56 PM by StewartACarroll
2000 m Very easy stuff yesterday, except for 20 x 25 hypoxic free on 40 with fins 1500 today keeping HR less than 110 bpm
Updated May 28th, 2014 at 03:32 PM by __steve__
Finally a temperature I can work with. The pool was at 84 still hot but not the normal 87. Had a great workout today. 500 free 5x100@2 free kick w/zoomers went 1:55, 1:54, 1:45, 1:45, 1:40 10x50@1 free odds 6 beat kick evens catch up drill 6x50@1 free FAST w/strapless paddles & bouy went 40, 39, 38, 38, 37, 37 6x100@1:30 free at pace w/paddles & bouy went 1:20, 1:19, 1:18, 1:17, 1:17, 1:17 4x150@2:15 free at pace w/paddles & bouy 12x25@1 AFAP as 25 fly/25 fr/25 bk/25 br 4x50@1 fly as 25 kick/25 swim w/zoomers 200 free kick w/zoomers 200 fly drill alt rt arm/lt arm 100 free Total 4000 yards
Thursday: Swim/SCY/Solo: Warm up 600 various 100 scull 100 fly drills 50 EZ 8 x 25 shooters w/fins 100 EZ Main sets: 6 x 25 burst + cruise 100 EZ 4 x (10 x 25 w/fins @ 100 pace + 100 EZ) R1 = fly @ :40 R2 = back @ :40 R3 = breast @ :40 R4 = free @ :35 100 EZ 5 x 50 DPS back w/paddles 100 EZ Total: 3150 Friday: Swim/SCY/Solo: Warm up: same as above Main sets: 6 x 25 burst SDK + cruise @ 1:00 100 EZ 5 x (25 AFAP + 75 EZ) @ 2:30 extra 100 EZ 5 x (75 broken AFAP w/fins + 175 EZ) Total: 3200 ------------------------------------ I've still been pretty tired and struggled to get these workouts in. But my times were fine. Unfortunately, I just got notice that my June 7 meet in Buffalo has been cancelled. They double booked the pool. Pretty sloppy and inexcusable if you ask me. And disappointing. 6 of my swimmers had planned on attending the meet. I have to decide if it's worth traveling to get a long course meet in ... The only one that works with my schedule is one in Nashville on June 8. It's a fantastic indoor long course pool -- exactly what I'm looking for. Need to decide soon.
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