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.
200 breaststroke kick
Three times through:
200 @ 2:40
150 @ 2:00
100 @ 1:20
1min rest; first time swim, second pull, last time w/zoomers
16 x 50 @ 1:00; 4 free; 4 kick; 4 stroke; 4 kick
500 Pull w/snorkel
500 breast free
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.
5 x 100 Free Pull @ 1:20
Kick Set w/ long fins:
50 SDK on back@ :4550 SDK on back @ :4050 SDK on back @ :35 (this was basically touch, look at the clock, and go!)
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)
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 Fly (was going to be a 400 IM, but...)
100 EZ and out
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.
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.
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
AM only SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
5x100 @ 1:20 smooth D1-5 (1:09, 1:07, 1:03, 1:01, :58)
8x25 @ :30 V.S.
4x75 @ :50 AE
4x50 @ :45 200 PACE
300 swim every 3rd 25 scull
6x50 @ 2:30 AFAP w/ fins + paddles
Tough practice this morning. Everything felt labored. The first 4x50 I did FL and went 29.8, 30.1, 30.1, 30.9 and the second round I did FR and went 28.0, 27.9, 27.9, 27.5. With the team out of town this weekend at a meet, I am hoping a day or two rest will do me some good. My whole body, especially my legs, are in need of some R and R.
Swim/SCY/Solo @ Pitt
4 x 50 scull @ :10 RI
4 x 50 DPS free @ :55
3 x (4 x 25 shooters + 25 EZ) @ :45
5 x (25 fast flutter kick + 25 EZ)
8 x 25 burst + cruise @ 1:00
-- 4 SDK, 4 flutter
3 x (25 AFAP free w/fins + 75 EZ), 10s
1 x 25 AFAP backstroke -- the touchpads were in, couldn't resist
1 x 50 fast free @ 1:00
1 x 50 EZ @ 1:00
1 x fast 50 free @ 1:00
2 x 50 EZ @ 1:00
1 x fast 50 free @ 1:00
3 x 50 EZ @ 1:00]
1 x fast 50 free @ 1:00
4 x 50 EZ @ 1:00
-- wanted to do another round, but they were having a meet at Pitt, so had to get out
Pretty tired after that effort and fast 50s are still hard. Just going to do a slow recovery swim tomorrow or Sunday. And I need a massage! My calves have really been cramping my last few workouts. I did hit the foam roller and did some stretching for 20 minutes later in the afternoon.
Updated October 19th, 2013 at 07:26 PM by The Fortress
I had a good nights sleep last night and felt pretty good today. My wife's grandmother went home today so my wife was up earlier than me for a change(she was not terribly happy about getting up early). Turnout was light at the pool and the workout was very long, but pretty straight forward. Due to a high school meet I had to cut the workout a little short and it should have been a 5200scy swim but ended up at 4600scy, making Just under 32k for the week.
4x400 with snorkel on 5mins
8x200 pull on 2.20 descend 1-4,5-8
1000 with fins on 10mins working turns
500 swum alternating 100s back and free
on the 200s I descended from 2.06 to 2mins on the first round and 2.07 to 1.58 on the second round. I was a little light headed on the second round for some reason. I was a little off time wise on the 1000 but worked the turns.
Next week is likely to be a big yardage week also since we are in a long yardage cycle, but based on how I felt this week I hope we don't up the intensity or I may have some real challenges next week. At least I am in Dallas all week and get to sleep in my own bed.
200 IM kick
200 BK (L arm, R arm, 50 full)
4 x 50 BR DPS r/10
4 x 50 done as
--5 fly strokes no breath
--10 free strokes EZ
3 x 100 FR @ 1:20
3 x 100 BK @ 1:30
400 IM faster than #1
3 x 100 BR @ 1:45
3 x 100 IM @ 1:30
400 IM faster than #2
This was a fun one and I feel that I was able to hold it all together throughout. I guess I am like a lot of other people and have either been too busy to blog or my swimming has been hit or miss.
I have a couple of meets coming up.
NC SCM state meet in Charlotte Nov 9th. Entered Sat only (50 BR, 2Bk, 200 BR)
SC SCM state meet in Columbia Dec 6-8th. Our team has never won this meet. I will be swimming 10 events for this one to try and get as many points as I can.
Should be a long week end
I was very tired this morning despite getting a pretty good nights sleep. We had a pretty good mix of speed and distance during today's workout once more. I went over the one million yard mark for the year today and this is going to be a big yardage week despite the traveling.
400 free with snorkel
6x50 catchup on 45
4x(3x50 kick on 50, 3x50 swim on 40)
12x50 with fins n 35
12x100 best average on 1.20
500 easy swum as double arm back and free with snorkel
i struggled getting going today and never felt really good but did loose up after the transition set. The 50s with fins were fun and I held 30-31s. On the best average set I held 1.02s throughout. I actually felt smooth on these. I would have been very disappointed with these if they were yards but considering they were scm And I felt tired I was pretty happy. I am looking forward to an early night of sleep in my own bed.
Swam w/ Dave, Dave, Roger and Jonny. I haven't been blogging much since our workouts have been mix and match sets from ones done in the last couple weeks. I haven't been feeling that great so there hasn't been much to blog. I did feel much better today. We did a mix of suggested sets from the team:
600 Warm up
10 Rounds of:
* 75 Stroke (hard) - 1:05
* 25 Easy - :55
Did Fly, Bk, Br x 3 + IM. Fly was ~:55, bk and br were ~ 1:02. IM was just under 1:00.
1000 for time, must complete 250 yds fly and 250 yds kick anywhere in the set. We were shooting for 15:00. Made 13:43. I spread my fly & kick out over each 100. Near the end, I was doing 50 fly/50 free alternating with 50 kick/50 free. Probably would have been faster to front load more fly while I wasn't tired and take advantage of flip turns.
10 x 100 - 1:30, odds IM, evens free
Other Dave's set
8 Rounds of:
* 25 stroke or kick/75 Free - 1:20
* 50 stroke or kick - 1:00
200 Cool down
I got the idea for today's main set from Laurie Hug's workouts in the Forum workouts lists, from "Workout #2"
10 x 50 Flutter Kick w/ board
1 x 350 Free @ 4:40
2 x 175 (25 Fly/50 Free/25 Fly/50 Free/25 Fly) @ 2:40
1 x 300 Free @ 4:00
2 x 150 (25 Fly/50 Free/25 Fly/50 Free) @ 2:15
1 x 250 Free @ 3:20
2 x 125 (25 Fly/25 Free/25 Fly/25 Free/25 Fly) @ 1:55
At this point I was getting tired. Not sure if it was all the fly mixed in on short rest, or possibly getting my flu shot at work two days ago...or a combo of both. I know I'm usually sluggish for a few days after the flu shot year to year.
Went to Free Pull to complete the set (on a 1:20/100 base), but it still was rough:
1 x 200 Free Pull @ 2:40
2 x 100 Free Pull @ 1:20
1 x 150 Free Pull @ 2:00
2 x 75 Free Pull @ 1:00
1 x 100 Free Pull @ 1:20
2 x 50 Free Pull @ :40
1 x 50 Free Pull @ :40
2 x 25 Free Pull @ :20
I wish I could gone all the way with strokework intermixed throughout. Oh well. Now time to get ready for 2 nights of 12-hour work shifts till 3:00am. Yippee!!
PM only SCY
400 swim every 4th 25 scull
4x75 @ 1:30 kick/drill/25 under H2O FL kick
12x12 @ :40 odd: no breath FR, even: scull
I had to cut practice short today due to a social function I needed to attend with my wife and then picking a recruit up from the airport.
Wednesday October 16
8 x 50 on 55 1-4 build 5-8 descend
10 x (10 x 100 fast 2 IM then 2 of each stroke followed by 50 easy) on 3:00
4 x 125 on 2:00 1 kick/1 pull
Thursday October 17
4 x (100-75-50-25 pull last length of each distance stroke IM order by round) 5 sec rest between each distance
12 x 100 3 IM/1 free/2 IM/2 free/1 IM/3 free IM on 1:40 free on 1:30
12 x 50 kick on 55
I've had a pretty good week. I've swum everyday. The 100s on Wednesday were very difficult but I made it through. I had a good report from my oncologist on Thursday (after a two hour waiting room stay)-- Tumor markers normalized, tumors getting smaller. I'll keep my schedule of treatment every three months and see him again in three months. Now, I'm off to San Diego for a wedding. My kids are staying behind so it is just me and my husband! I haven't decided if I'll try to swim yet.
I lived there from 1992-94 and swam at Shiley (located at Scripps Green Hospital) on my lunch hour as it was two blocks from the lab I worked in and I still had the mental fortitude to swim for 90 minutes on my own. They used the pool for rehab as well as for swimming. Patrick Ewing rehabbed there after an ankle(?) surgery and he once asked our master's coach if we were doing rehab as well (He had just started rehab and our coach, Terri was the PT working with him and Terri thought he was thinking that all out swimming was the end point of her rehab program).
Swim/SCY/Solo @ Pitt
6 x 50 sculls & drills
8 x 25 shooters w/fins @ :45
8 x 25 burst SDK + cruise @ 1:00
4 x (25 AFAP free w/fins from a push + 75 EZ) -- 10 lows, very good for me
50 @ 100 pace @ 1:00
100 back kick @ 200 pace @ 2:00
8 x 25 w/parachute & paddles
Still making no forward progress. I've even been feeling slightly light headed during practice when I try to push it and dying at the end of 50s. Oh well, one day I'll snap out of it. I think part of my problem is just stress thanks to my defiant daughter. Wonder where she gets that from ?
I was muddling over the SCM season today. No way will I be able to replicate last season's great times in all 9 sprint events. In addition to the move/lack of training/malaise, I will be one meet short. But I would still like to swim at NE Champs in mid-Dec. I've decided that my focus event will be ... wait for it ... 50 free! Jazz and Chowmi would be proud. I've always had a love/hate relationship with 50 free. But since my shoulder has been better, I've been swimming more freestyle and enjoying it. Plus, I had good results at nationals when I added more dolphin kicks. I was .1 off the WR last year at NE Champs. So I have something to aim for. Need to work on my flutter kick! I feel like flutter kick is more a function of endurance, whereas dolphin kick is more of a function of core strength.
Chapel at the college ran late, therefore I followed suit:
200 FR/200 IM drill/200 BK
1 x Noah's Ark (lane's getting crowded here)
4 x 100 on 1:25
8 x 25 on :30 (FR drill down, IMO FAST back)
2 x 200 IM
150 loosen and out
(Solo/Rec/2250 yds/40 min)
Going down to drive up Mt. Greylock this afternoon with the exchange kids, hoping to see a remnant of the foliage that is quickly falling. Class tonight then back to work for the weekend.
I have a company retreat in east Texas yesterday through Friday working on our 2014 company plan. For those who have not been to East Texas it's very pretty with large forests of tall pine trees. We are on a ranch on a lake that's located between Athens and Palestine. I found a pool on the USMS website in Athens at the Cain Center. I could not figure why I was struggling with the send offs my coach set me and realized after the main set that this was a 25m pool and not a 25yard pool. Overall I had a good swim this morning.
800 free with a snorkel
12x175 swim on 2.05
12x100 swum as 3 kick, 3 drill, 3 kick, 3 drill. Kick on 1.45, drill on 1.30
1000 swim with snorkel
Total 5100 scm
i held 1.55s on the 175s. I went 1.30s on the kicks and 1.15s on the drills. I held 1.10 pace on the 1000 swim. Overall I felt good today. I wa still tired but defiantly not as bad as yesterday.
Having some issues with the right shoulder but still just plugging thru. Hopefully my compex unit can help me loosen up the muscles.
500 free kick w/zoomers
10x50@1:00 back went 51,51,51,50,51,51,49,49,48,49
500 free kick w/zoomers
8x100@1:30 free w/strapless paddles, snorkle and bouy held 1:25's
200 free EZ
Total 3000 yards
"Breaststroke is the Best Stroke"
PM only SCY
800 (300 swim/100 kick w/ board)
600 (200 pull w/ buoy + strapless paddles + snorkel/100 kick w/ board)
400 (100 swim/100 kick w/ board)
200 I.M. drill
5x100 @ 1:20 smooth D1-5 (1:09, 1:06, 1:03, 1:01, :59)
4x75 @ 1:30 BR w/ 1/2/3 pullouts by 25
8x25 @ :40 BR w/ FR kick
4x100 @ 1:20 BR swim (RD1: 1:12, 1:12, 1:13, 1:13; RD2: 1:12, 1:13, 1:13, 1:12)
Finally I am able to kick breaststroke pain free in my knee. While I tried not to "push" it too much, I did get my HR up on the 100s BR at the end. Was satisfied with my ability to hold my stroke on a tight interval with low rest. The most fatiguing part of the set was actually doing the last 25 of each 75 with 3 pullouts. For me, it was basically 20 yards under water and 1-2 strokes.
Not feeling myself today - had a wierd dream & the swimming was ok, but I didn't go 100%. THAT's why I'm not improving. I need to do the workout exactly as coach calls it - only I need more rest between swims. Part of the problem of being the slowest person on the team (almost)
4 x 150 Pull on 2:00
10 x 50 @ :45
6 x 300 @ 4:00; last 2 were pull **
8 x 25's
4 x 150 breast/free/breast
**here is what I'm talking about - yes, I can go 300 on 4:00. BUT, in order to properly descend them 1-3 & 4-6, I need more than the 15-20 rest I get between each.
Tired from the meet - didn't warm down in the pool after my swim like I should have, and was sorta tight this morning.
4 x 200 - 150 free, 50 breast
5 x 100 K on 2:00
6 x 200 P
12 x 25; drill, 2 x 4-cycle, sprint
2 x 250 pull w/snorkel
Swam fairly well at Rowdy Gaines meet:
Saturday I added time in the 100 IM, 200 Fr & 400 Fr, did well on the 50 (previous NT, but was pleased that I actually KICKED the WHOLE 50!!! And REALLY kicked!) and dropped 3 secs on my 100 Breast. Won my age group in the 200 & 400 despite crappy time/performance.
Sunday had 3 out of 3 best (recent best) times on the 200 Breast, 50 Fly & 100 Free - kicked about 75% of the 100 free & went about as fast as I did 20 years ago, which is amazing, for me. Came back feeling like tweaking my workouts, but not quite sure how to go about it, as I am constrained by what the coach calls (interval wise - the sets are certainly do-able & would be beneficial if I swam them correctly - but I am barely able to make the intervals, thus I can't swim them correctly - I just flip & go!)