Linus gave Charlie Brown some great insight this day ... BORKED May you all enjoy a blessed day, remembering the past traditions that you have continued on today and the memories with family and friends that you are making now that will have a place in this day for many years to come. BORKED
SCM WARM UP: 2 X 150 2:45 2:30 3 X 100 1:45 1:40 2 X 50 1:00 1:00 Two rounds. Round 1 intervals left, 2 right. 1 X 500 kick + 100 swim 1 X 100--reverse IM-- 1:50 1 X 100 IM 1:50 4 X 25--1 of each--:40 #4 on 1:20 7 X 200 pull 3:20 Descend 1-3/4-6--#7 best effort WARM DOWN: 4 X 50 easy 4500M
I had a great night of sleep but woke very sore in my legs as I thought I would after yesterday's weights workout. Today was our 12 days of Christmas workout and my daughters group, junior racers(11-12), racers(13-14) and the masters(oldies) swam the workout together. Tom decided that myself and one of my teammates needed a slightly modified version so on round 1 when everyone was doing a dive 25 we had to do an AFAP dive 100. Needless to say after doing this 12 times I was really pooped but as usual it was fun. Our pool is currently set up as 25 yds across the 50m pool with bulkheads separating two groups of 10 lanes with two narrower gutter lanes on each side. The junior racers and racers were on one side and we were on the other. The kids were in full spirits singing as they went, whereas most of the masters were too tired to even talk let alone sing, however the energy from the kids was a big help today and I believe everyone had fun. 1x100 from a dive 500 race pace on 2mins 2x50 kick on :50 3xflipturns 4x25 breast on :35 5xbubble rings 6x25 no breathers on :40 7xcrunches on kick board 8xbreast kicks on hand stand at bottom of the pool 9xpushups 10xvertical fly kicks 11xcannonballs from deck 12x25 fly on :30 like the song they were done as 1 2,1 3,2,1 4,3,2,1 ..... 11,10,9,8,7,6,5,4,3,2,1 12,11,10,9,8,7,6,5,4,3,2,1 The hard part about this 2hr workout is that you are not half way until the end of round 8 and it feels like you are never going to end. I was able to hold 57s on the 100s from a dive until the last one and then I went a :54 which I was pleased with. This was a fun workout. Merry Christmas everyone.
Tuesday: Swim/SCY @ Sewy w/Jim Warm up: 700 various Main sets: 16 x 25 power kick to 15m then cruise @ :45 100 EZ 6 x 100 backstroke kick w/fins @ 2:00 1 = cruise 2 = fast last 25 3 = last 50 @ 200 pace 4 = cruise 5 = all fast (53 high) 6 = EZ 5 x 100 -- done as 75 smooth @ 1:15 + 25 fast @ :45 100 EZ 10 x 50 @ 1:00 odds= fast @ 100 pace evens = EZ 100 EZ Total: 3000 ~~~~~~~~~~~~~~~~~~~~~~~~~~ That was my last swim for a couple days. I'm going to try to hit the gym today. Merry Christmas everyone! Wednesday quickie drylands: rehab ex good mornings, 85 x 4 x 5 deadlifts, 85 x 4 x 5 seated row, 70 x 4 x 8 explosive leg press, 105 x 3 x 15 rear delt fly, 65 x 3 x 12 hip abductors, 110 x 3 x 5 kneeling ab crunches, 150 x 3 x 8 straight arm dips, 75 x 3 x 25
Updated December 24th, 2014 at 01:40 PM by The Fortress
Last night I had a 90 minute massage and within 30 seconds the masseuse hit a knot which had me dribbling. My back and Lat's seem to knot pretty badly and she always seems to hit the knot so easily. After 90 minutes I felt like mush. I slept like a baby last night and felt ok when I woke up. Today was my first real get back at it work out in the weight room and I was incredibly sore and stiff after weights. I have not met with our strength trainer yet so did my own thing today. My intention is to have the aches and pains associated with getting back into the weight room out of the way AFAP. Today I worked on my legs and I always feel like mush but today was an especially good one. I think it's the fact that I have little muscle on my legs and when I work them I hurt so bad. Maybe everyone feels this way. My wife always says I have chicken legs!!! weights 3x(leg press, leg curls, leg extensions, lunges, squats) with 10 reps per exercise and increasing weight per round, going 80%, max, fail. I read an interesting article and don't recall if I posted it here or not, but in it, it suggested starts and turns accounted for upto 40% of scy race and it recommended working on legs first in each weight workout so as to maximize the effort on leg muscles. It also suggested measuring your vertical jump each week and said this was a good way to measure the results of weight training. I was able to get a 19" vertical leap this morning which I believe is pretty pathetic but something I can work on. The article said that I would see the most improvement at the end of the taper which makes sense to me. Swimming 400 free with snorkel 6x50 catchup on :50 4x100 kick on 2mins 4x100 swim with snorkel on 1:20 i felt much better after the swim than before the swim but I can tell I am going to be sore for the next couple of days.
SCY WARM UP: 1 X 200 3:00 3:00 4 X 100 1:40 1:30 Three rounds. Round 1 interval left, 2/3 right. 10 X 50 kick 1:10 1 X 100 swim 1 X 100 IM 1:45 3 X 50 stroke 1:05 Four times through, 50's are choice--no free. 4 X 300 pull or swim 4:30 Negative split all 4 WARM DOWN: 4 X 50 easy 4800Y
Swim/SCY/Solo @ Sewy Warmup: 500 various 100 scull 10 x 25 shooters w/fsin @;45 100 EZ Main Sets: Did a little speed work to not get rusty: 6 x 25 burst + cruise @ 1:00 100 EZ 4 x (25 AFAP + 50 EZ) @ 2:00 100 EZ 1 x 50 AFAP + 150 EZ Texas A & M kick set: 3 rounds: (college kids did 5) 1 x 75 kick @ 1:50 1 x 100 kick @ 1:50 1 x 125 kick @ 1:50, make it 100 EZ -- I did all backstroke kick, Made the 125s by about 8 seconds extra 100 EZ 5 x 50 backstroke kick w/fins, UW 15 m each length @ 1:00 100 EZ Total: 3450 ~~~~~~~~~~~~~~~~~~~ I will be very happy when Pitt re-opens. I've been scrapping along the bottom on all my UW work. And yesterday the pool was very warm. Off to have a swim with Jimby!
Yesterday was a pretty easy day. The highlight of my day was going to watch the Hobbit with my wife and kids; we really enjoyed it. I headed to bed reasonably early and had a great night of sleep. Todays workout wa mainly aerobic sets but it made a nice change. Warm up 400 free 3x(2x50 drill on 1min, 100kick on 2mins) Main set 100 free 200 IM 300 free with paddles 400 IM 500 pull with bouy 400 IM 300 free with paddles 200 IM 100 free All with 30 seconds rest Warm down 200 kick 200 easy
SCY WARM UP: 1 X 250 4:00 3:45 4 X 75 1:15 1:10 3 X 50 1:00 :50 Two rounds. Round 1 intervals left, 2 right. 6 X 100 kick 3 on 2:15 3 on 2:05 1 X 100 swim 1 X 200 IM 3:30 1 X 100 stroke 2:00 Four rounds. 100's: round 1 fly, 2 back, 3 breast, 4 IM 12 X 100 pull 3 on 1:30 3 on 1:20 4 on 1:15 2 swim down on 2:00 4500Y
Friday: Swim/SCY/Solo @ Sewy Warm up: 500 various 100 scull 4 x 50 fly drills 50 EZ 10 x 25 SDK @ 100 pace to 15m and cruise 100 EZ Main Sets: Decided on a mega kick workout bc now my other shoulder is sore ... 2 rounds w/fins: 4 x 100 backstroke kick @ 1:45, hold under 1:05 R1 went 1:04, 1:02, 1:02, 1:01 R2 went 1:01, 1:03, 1:01, 1:01 1 x 50 EZ @ 1:00 8 x 25 kick @ 100 pace @ :40 1 x 50 EZ @ 1:30 4 x 25 fast kick @ :30 150 EZ Then did another 4 x 100 backstroke kick @ 2:00, hold under 1:00 -- went :59, :58, :59, :58 100 EZ Total: 3600 ~~~~~~~~~~~~~~~~~~~~~~ Sunday: Swim w/Jim @ Sewy Warm up: 700 various Main Sets: 8 x 25 SDK to 15 m then cruise @ :45 50 EZ 8 x 75 cruise @ 1:15 25 fast @ 100 pace @ :45 100 EZ 8 x 25 SDK to 15 m then cruise @ :45 50 EZ 5 rounds w/fins: 1 x 100 @ 1:30 2 x 50 breath control -- I did the 50s as UW 15m+ each length 100 EZ Total: 3300 ~~~~~~~~~~~~~~~~~~~~~~~ Jim and I were both beat today. He, from not taking a day off. Me, from a bout of insomnia last night. I just cruised almost everything today. I am better at cruising and staying in recovery mode than Jim. He can't help himself descending most sets. Hopefully, I can have at it tomorrow after cruising today. I am ahead of my usual schedule with tree done, gifts wrapped, xmas treats made. Just waiting for last minute gifts and getting ready for a xmas party we're throwing on Dec. 27. Busy times ...
Borrowed this idea from Karl's post in the forums .... 12 Days of Christmas ... plus a bonus Hanukkah Set 12. 300 Warmup: 200 Swim/100 kick 11. Straight swim ... long and strong, focus on streamline 10. 2 x 125 Pull 09. Alternate easy/fast by 25 + 1 pushup or deckout 08. 4 x 50 Quarter's Strong + 2 pushup or deckout 07. 7 x 25 Burst and Cruise + 3 pushup or deckout 06. 2 x 75 (pull/no free swim/drill) + 4 pushup or deckout 05. Alternate skull/swim by 25 + 5 pushup or deckout 04. 100 social kick (and sing!) + 6 pushup or deckout 03. 75 choice (build by 25) + 7 pushup or deckout 02. 50 push-pull with a partner + 8 pushup or deckout 01. Sprint! (1950 yds) 150 easy and out (Masters/Rec/2100 yds/75 min) ---------------------------- Great practice to close out the end of the year! Everyone enjoyed the breakup of the distances and we did our best to sing and kick (at least, what we could remember of many classic Christmastime songs). With the kids on break until the end of the year, our usual Tuesday night practice has been bumped, and I will be working next weekend. A fun ending, complete with candy canes and chocolate snowmen to munch on from coach! We are hosting our annual family Christmas party later this afternoon, and might try to make it to the local theater for the high school's rendition of A Christmas Carol this evening.
We had a small company gathering yesterday afternoon and on the way home I picked up Indian take out for dinner. This is my wife and I favorite food. The kids on the other handed wanted sub sandwhiches from Jersey Mikes, so I picked them up as well. After a fine dinner I fell asleep on the couch before being woken up and told to go to bed at 7:45pm. I am so so so sad when it comes to sleep; when I need it I take it. This morning I felt sore from weights on Thursday but was looking forward to seeing my team mates and my coach who I have not seen in person since my meets the past couple of weeks. I got a great reception on deck and Tom and I briefly chatted about the swims and the taper and he genuinely seemed really excited about my swims. One of my team mates who sometimes reads my blog said that workouts are much different when I am not there and someone else said they prefer them; obviously the implication was not for me to stay away but I did get a little chuckle. I have no intentions of staying away and the workouts are what they are! I really do have a supportive team and everyone understands how motivated and competitive I am and that's not going to change. Today we were back into our race pace work but we are building back which is what I need right now. I am going to arrange a time to talk to Tom over Christmas about the training program for Nationals. The race pace is here to stay, and the extra rest days are here to stay also. I want to add an extra yoga day to my routine and I also want to get with our strength coach and change our program up slightly. I think our routine is too much of a routine and the body adapts to the routine. I am thinking about working specific muscle groups on a routine basis but maybe adding some super sets or a variety of exercises into the program. Henry our strength coach worked at UCLA as a strength coach and I will talk to him. I will also do some reading on this area over Christmas. Warm up 800 reverse IM twitch Main sets 12x50 free with snorkel on :40 8x100 on 2mins swum at 500 race pace 8x100 on 2mins back swum at 200 race pace Warm down 300 easy To my surprise I felt great during the race pace work today. I started out at 57 and held this until 5 and then dropped a second on each of the last 3x100s free ending with a 54! On the back set I started at 1:04 and then dropped to 1:03 and held these until #6 when I went 1:01 which I held on #6 and #7. The guy in the next lane said he was doing a 100 IM and I joined him on the last one. He is a good fly swimmer and we touched at 25 together. I pulled ahead on back and held the gap on breast. He tried coming back on the free but I was not letting him and I ended up with a 1:02 with him coming in a second or two back. Despite this all hurting it felt good in a sick way. After this I lifted for 30 mins. I am currently trying to get back into weights and lifting at about 2/3 of my weights before SPMS. At this point everything hurts! Today I did. 2x(inclined bench, bench, seated row hands inside, seated row hands outside, military press, lay pull downs hands inside, lay pull downs hands outside, lower back extensions) After weights I did an hour of yoga. Today we focused on legs and lower back. It was awesome and I never thought you could do so many different exercises with a tennis ball to isolate muscles in your feet. Today's yoga in particular helped enormously and I have some great new stretches. -------- I just read this good little article on 10 tips for masters swimmers I thought I would share. http://assets.imgstg.com/assets/console/document/documents/Top%2010%20Tips%20for%20Masters%20Swimmers.pdf i thought it was pretty good.
Updated December 20th, 2014 at 03:01 PM by StewartACarroll
I slept like a baby last night but woke tired. We had a stand in coach today since Tom was in East Texas hunting. The workout was shortish stuff with some race pace. Warm up 400 free with snorkel 6x50 catchup on :45 Main sets 4x(2x25 breast on :40, 2x50 fly on 1min, 2x75 back on 1:10) 100 easy 16x25 swum at 100 race pace on :40 finishing with a turn 6x100 kick with find on 1:20 Warm down 200 easy Not much to really write about today. I was holding 18s on the breast, 30-31s on the fly and 47-48s on the back. On the race pace 25s I was holding 12s. On the 100s kick I held 1:00-1:03s. I was was a little sore today and quite tired.
SCY WARM UP: 2 X 150 2:30 2:15 3 X 100 1:40 1:30 4 X 50 descend 1:00 1:00 Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick 4:30 8 X 25 sprint kick :40 1 X 200 3:00 4 X 50 descend 1:00 Three rounds--choice. 40 X 25 20 fast :30 4 easy :45 12 fast :30 4 easy(warm down) :45 4200Y
WARMUP 150 drill with fins 100 back with fins 50 fly with fins 400 drill with fins DRILL 2 x 50 one arm free, fast, on 2:00 with fins right arm 0:32left arm 0:32 200 drill with fins KICK 3 x 100 flutter kick on 2:30 1:542:253:00
I arrived home at 11pm and was out on my feet. I don't think I moved all night and was jumped about 10 feet when my alarm woke me. I had texted a few of my training partners to coordinate a time when we we're going to lift and swim. When I know I am going to be tired I text friends to confirm a time which then I use as a motivator to get my butt up; I hate letting people down. Today was was my first weight workout since my taper and I knew it was going to be painful and that's how it materialized. 10 mins vasa swim bench done as 1:30 on :30 off x 5 10 minutes of abs done as leg kick, crunches, leg extension, planks, leg kick x 2 2x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside) round 1, 10 reps per machine, round 2, 8 reps per machine. Then i I swam for about 30 minutes and did 400 free with snorkel 8x50 catchup on :45 6x100 swim with paddles on 1:20 200 easy i felt better after the swim but as I write this I am sore and suspect I will be for a few weeks as I increase weight and add exercises.
Wed Drylands: rehab ex yoga ball tucks, 3 x 10 power wheel roll outs, 3 x 15 knelling ab crunch, 150 x 4 x 8 good mornings, 85 x 3 x 5 straight arm dips, 75 x 3 x 25 explosive leg press, 175 x 3 x 15 hip abductor, 110 x 4 x 5 squat + pull downs, 80 x 3 x 12 -- got this one from Swimming World magazine: http://www.swimmingworldmagazine.com...pulling-power/ kneeling under hand pull, 90 x 3 x 12 -- got this one from SW too, but can't find the link -- you hold the very ends of the shortish bar underhand and look up to the ceiling while you pull down, seems to activate the scapula more this way Stretching/yoga, 15 min Swim @ Sewy w/Jim & Bill Warm up: 800 various Main Sets: 20 x 25, SDK to 15m @ 100 pace then cruise @ :45 100 EZ 4 x rounds: (Ised fins) 100 cruise free or back kick @ 1:30 2 x 25 sprint kick (I kicked @ 100 pace) 100 EZ 8 x 50 evens = EZ odds = @ 100-200 pace 100 EZ Total: 2600 ~~~~~~~~~~~~~~~~~~~ I was absolutely beat and sore from yesterday's dryland workout, so used today as mainly a recovery workout. I should really hit the foam roller tonight too. Hopefully, I can get some sprinting in tomorrow.
SCY 1 X 200 3:00 3:00 2 X 150 2:30 2:15 2 X 100 1:40 1:30 Two rounds. Round 1 intervals left, round 2 intervals right. 1 X 400 kick--alternate 50 moderate/50 fast-- 1 X 100 swim 1 X 100 stroke 2:00 1 X 50 free--easy-- 1:00 1 X 50 stroke--fast-- 1:30 Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice(no free) 2 X 400 6:00 4 X 100 1:30 4 X 100 1:15 Pull WARM DOWN: 4 X 50 easy 4500Y
I had a long day yesterday and finished the day by driving from Atlanta to Birmingham. I slept really well as a result. When trying to find a place to swim in Birmingham I was amazed that unlike Atlanta where there are literally 100s of places to swim, Birmingham had two choices in the usms local places database. I made arrangements last night to swim with Birmingham Swim League Masters. The pool was pretty straight forward to find and looked like an outdoor pool that at some later point they enclosed with a dome. Inside the pool had covers and once they were off I was pleasantly surprised. After jumping in I thought the water was a little cold but our pool is cold and I like this once I warmup. As I was doing the warmup I noticed that some people jumped in and then immediately got out and subsequently disappeared. After the warm up I discovered that the water heater had stopped working and the pool was a brisk 70F and many of the masters had decided it was too cold. I stuck with it and with about 8 others made the workout. the particular workout was a little confusing with quite a lot of chopping and changing but I am glad I swam and the group was very friendly and made me feel very welcome. Thanks Birmingham Swim League Masters. Warm up 200 free easy 300 swum as 3x(50 kick with snorkel, 50 swim with snorkel) Main sets 50 fly on :45 1x100 breast/fly by 50 on 1:30 1x100 back on 1:30 200 IM on 3mins 200 free with snorkel on 2:45 50 fly on :45 1x100 back/breast by 50 on 1:30 1x100 breast on 1:40 200 IM on 3mins 200 free with snorkel on 2:45 50 fly on :45 3x100 fly/free by 50 on 1:30 1x100 free on 1:30 200 IM on 3mins 200 free with snorkel on 2:45 200 easy Warm down 300 easy Due to a lot of swimmers leaving I had a lane to myself and ended up swimming the sets on comfortable times for me rather than the suggested times. A couple of the swimmers joined me and we managed to talk a little between swims which was nice. I had fun again today.
Did weights yesterday Today: 1000 of warmup strictly consisting of drills 12 x 50 fr on 1:00 with fins and snorkel, as 20M AFAP / 30M drill
Recent Comments
