1000 various - WF, WFP, WFPS, and without
5 x 50 on 2:00 as 25 fast (hypoxic) / 25 easy
5 x 25 kick on 0:45
18 starts from a block
Have a right shoulder injury, I believe it's a muscle strain. The pain is acute and only hurts when swimming (fast). Inflamation occurs at posterior deltoid region
First noticed this June 4 and thought it would quickly heal like other daily injuries I seem to get, but it hasn't. It only gets half better then I reinjure it. The injury was likely from June 3rd's workout when I did fly with fist drill. I've had a twinge in that area before from using too much weight doing lat pulldowns, but with immediate recovery.
Swam w/ Dave next to Dave, Dave and Sam. Dave C and I are Tapering for the Alabama State games next Saturday so we went with a different workout. There aren't a lot of Master's meets close to us (within about 100 miles) and I wanted to do a mid-year taper. So, this was it. Here's what I'm swimming:
Most of these I don't normally swim and I've never competed in the 100 fly. So, this is kind of a fun experimentation meet. As an extra bonus, I get to swim on my kid's Madison Dolphins team. I'm definitely looking forward to that part of the meet. We have 5 adults swimming on the team and 45 kids. It should be a lot of fun.
600 Warm up
6 x 25 Shooters ~ 1:00 2 back, 2 front, 2 flutter
6 x 25 Blast 15m, cruise ~ 1:00, Fly/Br/Fr
6 x 25 - 1:00 Fly/Br/Fr, sprint
10 x 25 - 1:00 IM Order, hard
100 Free as 75 Free + :15 rest + 25 Free
100 Free as 50 Free + :15 rest + 50 Free
100 Free as 50 Free + :15 rest + 25 Free + :15 rest + 25 Free
100 Free as 25 Free + :15 rest + 25 Free + :15 rest + 25 Free + :15 rest + 25 Free
4 x 50 kick - 1:15, blast to 15m, cruise
4 x 50 kick w/ fins - 1:15, blast to 15m, cruise
200 Cool down
Swam w/ Sam and Dave.
600 Warm up
4 Rounds of:
* 25 Fly/50 free - 1:10
* 50 Fly/25 free - 1:10
* 75 Fly - 1:10
My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.
4 x 75 Free - 1:10
4 x 75 Free - 1:05
4 x 75 Free - 1:00
4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
4 x 75 Pull - 1:05 (Swim 100 on last 75)
4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
12 x 100 Up/down kick - 1:40 (:10)
100 Free Timed (1:02)
100 Cool down
Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.
500 free kick w/zoomers
4x50@1:15 breast pull w/zoomers
4x50@1:45 breast scull drill w/snorkle
4x50@1:15 accordian drill w/snorkle
4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
300 breast kick
200 back EZ
Total 2500 meters
AM LCM + Crossfit
5x100 @ 2:00
3 - drill, odd: BR, even: FR
2 - scull w/ buoy
6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths
8x100 @ 1:50 kick FR
2x200 @ 2:30 AE
50 @ 1:00 EZ
4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
50 @ 1:00 EZ
5 @ 85 lbs
5 @ 105
3 @ 125
5 @ 140
20 mountain-climbers (on each leg)
20 lunges (10 each leg)
10 triangle abs w/ 15 lb plate
Results: 6 rounds + 8 plank-ups
Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad...
20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back)
On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on.
"My" Main Set:
Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something)
500 Free @ 7:30 (went 7:00ish) - 1:24/100
400 Free @ 6:00 (went 5:30) - 1:22.5/100
300 Free @ 4:30 (went 3:55) - 1:19/100
200 Free @ 3:00 (went 2:33) - 1:17.5/100
100 Free @ 1:30 (went 1:12) - 1:12/100
I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper.
I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls.
5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about.
I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier.
So I discovered tonight that the pool is switched form long course to short course and back to long course throughout the day. My daughter swam long course this morning and this is what I was expecting when I swam tonight in the public time slot, but to my surprise it was short course. As I was getting out the life guards were muttering about changing it to long course. A lot of mucking around but I guess with the number of kids RACE now has its probably the only way they can make it work.
Tonight I felt pretty crappy to be honest. I swam ok but my shoulders were sore after all the pulling yesterday. I tried working primarily on my stroke tonight but caught myself speeding up at the end of my aerobic 100 set.
15 minutes on the vasa swim trainer
400 free with snorkel
6x50 finger tip drag drill on 45
5x100 kick holding under 1.30 on 2mins
8x100 free on 1.25 holding under 1.05(aerobic pace)
10x50 catchup drill with hands separated on 45
10x50 with fins swum 25 under water, 25 over kick on 45
Total 3400 yds
I started out on 1.05s but by number 4 was down to 1.03 and by six was at 1.01 and 1min on the last one. I did not feel bad but my shoulders were sore.
Updated June 11th, 2013 at 10:23 PM by StewartACarroll
Started out with Ray and Keith and then did small sets of shorter distances on my own. Pushed the sets hard but rested more between. Trying to work on my speed.
5x100 on 1:35
4x125 Free on 1:45 (held around 1:35)
4x25 Free on :25
5x50 Free on :45 (:35-:38)
4x75 Free on 1:05 (<1:00)
4x25 Free on :25
5x50 Free on :45
4x75 Free on 1:05 (:55-:58)
10x50 Free on :50
2 times through
5x50 Back w/paddles on :50
Swim/LCM/Solo @ Mason:
Warm up: (1700)
2 x 50 scull
2 x 50 caterpillar fly drill
2 x 50 single arm fly
6 x 50 DPS free w/agility paddles @ 1:10
8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
6 x 30 burst + cruise @ 1:15
3 x (50 AFAP w/fins + 200 EZ)
1 = fly, 26 high
2 = fly, 26 high
3 = breast, 31
-- My legs felt dead on these. I was done after the evil effort.
1 x 50 free @ 100 pace + 150 EZ
-- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking
My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.
On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.
Today was my monofin day with lots of hard work. It just felt so good.
500 free kick w/zoomers
5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace
200 free kick w/zoomers
300 free EZ
Total 3500 meters
I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so.
Started a little late:
got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!)
8 x 150 SDK on back w/ long fins @ 2:30
Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again.
3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing
6 x 50 Fly Drill @ coach's sendoff
4 - going 50 Right arm, then 50 Left arm2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular)
8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM!
8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST)
- 3 Back, 3 Breast, 2 Free
4 x 50 Sprint Choice (did all Free) @ 1:30
200 EZ and out
Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. www.longbridgeswim.com if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!!
I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.
600 Warm up
8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
4 x 50 Fly - 1:00 easy/hard
8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
4 x 50 Back - 1:00 easy/hard
8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
4 x 50 Free - :50 easy/hard
4 x 100 Up/Down Back - 1:40 (:05)
4 x 100 Up/Down Breast - 1:40 (:05)
4 x 50 Free - :50 easy/hard
100 Cool down
AM LCM and PM SCY
Coach Bob Steele is here all week as a "guest" coach.
4x150 @ :15 rest k/dr/bld w/ fins + snorkel
8x50 @ 1:00 swim w/ strapless paddles
"Aussie Fitness Test"
The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.
100 @ 2:00 (1:12/25/35)
200 @ 4:00 (2:28/26/35)
300 @ 6:00 (3:49/26/36)
400 @ 8:00 (5:00/26/37)
100 FAST (1:05/28/42)
25x50 FR kick w/ board done as follows:
1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
Averaged :52-:54 on the FAST kick.
10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)
300 pull w/ buoy + paddles + snorkel
6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)
"Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
#1 - leave on :50, make 1:10
#2 - leave on :51, make 1:09
#3 - :52/1:08
#4 - etc.
I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
Updated June 11th, 2013 at 02:14 PM by Calvin S
4 x 50 scull w/agility paddles
100 torque drill w/agility paddles
8 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
12 x (25 AFAP w/fins + 75 EZ) @ 3:00
-- 6 swim, 6 kick
8 x 25 w/chute
-- 4 swim w/paddles, 4 kick w/fins
6 x 50 DPS free
After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.
So I've been back at Deep Eddy in Austin for the last couple of days, visiting family and touring my middle son Anthony around colleges. Deep Eddy is the spring-fed pool that is 33 and 1/3 yards long... so figuring out laps/distances is always interesting. Basically, 20 lengths is 600 meters (actually, 666 yards... a seemingly diabolical number). Yesterday I just got in 1320 meters before thunder storms forced us out of the water. I needed a rest day anyway.
Today I got in and did the following (counting in meters):
600 Warm-up, fr
4 x 240 IM (no pace clock, but my rest ranged 15-45 seconds)
2 x 240 IM
I was a little discouraged when I looked at the clock and noticed that nearly an hour had passed and I was still only at about 2640, until I remembered the conversion back to yards put me at almost 3000. Did about two miles total, so I felt better about the effort. The last 60 meters of fly today was a real bugger!
Tomorrow we're off for day trip to visit UT-Dallas, then Tex AM on Wednesday (Anthony's interested in engineering and computer science--doesn't take after his old man... thank goodness!), so I'll probably be swimming at Barton Springs at 5:30 AM the next couple of days... 1/8-mile lengths and 68 degree water!
Looking ahead to the ASF Games on 6/22. Not that I want to blow it out - I want to have fun while seeing where I am. Entered 4 events - 50, 100, and 200 Free, and 100 Back. Peter is going to do a full taper. I'll cut back some, but probably not a full taper.
Anyway, got to the pool this morning thinking about speed - doing 25's, 50's , etc. Pool was crowded and Ray was late, so I joined the big guys and did their sets, which was basically 100's on 1:40 - they added strokes and kicks. I just swam and was pretty pleased with my pace.
5x100 on 1:30
8x100 Free on 1:30 (held at 1:15 - 1:17)
4x50 on 1:00
8x100 Free on 1:40 (1:19 desc to 1:16)
4x50 Back on :50
8x100 Free w/paddles on 1:40 (1:19 -> 1:15)
4x50 Kick on :50
4x100 Free w/paddles on 1:40 (1:15's)
4x100 Back w/paddles on 1:40 (1:20's)
Great weekend, complete with two motorcycle rides totaling ~215 miles.
200 Fr/200 Bk/200 IM drill
Kick Swim Pull
050 100 150
100 150 300
150 200 450
(With snorkel: kick w/ board, swim w/ Agility Paddles, pull w/ buoy)
50 EZ and out
(Solo/Rec/2300 yds/45 min)
- Nice stretch-out swim after all that riding!
100 Fr/100 Bk/100 IM drill
8 x 125
- 1-4 = kick last 25 on 2:00
- 6-8 = FAST 50 shufflelast -> first on 1:45
1 x 1000
- Did build a 200 IM set continuous
10 x 100 ~ :15sr
- 1-5 = 50 hard kick into 50 DPS Fr
- 6-9= 50 hard kick into 50 IMO
- 10 = IM for time (1:09)
200 loosen and out
(Solo/Rec/3500 yds/60 min)
Working in some longer set with varying rest. Didn't really push the stroke part of the 1000. Did some between sets.
Now off to work for the rest of the night and all day tomorrow. Planning on my first OW swim of the season Wednesday with GregJS - gunning for close to 10k, but we'll see how slow I go
OK So here's a video for you...I'm sure you've seen it.
Well the guy at the end, I just did that after a grueling 85 miler.
Bike came out of it the best: just a slightly bent handlebar that could be replaced.
Car got dinged and scratched. Roof bars mangled, bike carried bent (might be able to straighten that out to a functional state). Then to top it all my backside hurts from the ride.
All this for charity.
I went to bed early last night but woke up throughout the night. Fortunately I was not thinking work but was just hot. The workout today was a long one for an hour swim and we did lots of fast long swimming(my kind of workout).
400 with snorkel
6x50 concentrating on small finger entry instead of thumb entry
8x200 pull with paddles on 2.30
10x50 drill on 50
3x300 on 3.30
10x50 free on 40
Total 4400 meters
I descended the 200s 1-4 and then again 5-8. I went 2.20,2.17,2.15,2.12 and 2.21,21.17,2.15,2.12. The 300s were a surprise and the time was really tough, I went 3.20,3.17,3.22. The final 50s were basically just make the time and turn and my times ranged from35-37. I was tired but really pleased with my times throughout this workout. Long course is still tough but I think I am finally adjusting. Hopefully by the end of the summer I will have a great base and short course will feel too short! Coach told me I will be doing a 20min swim set either Wednesday or Friday. The senior racers do this monthly and he wants me to hang with them(we shall see).