6 x (25 front scull + 25 free) w/agility paddles @ 1:05
8 x 25 shooters w/fins @ :40
8 x 25 SDK burst + cruise w/fins @ 1:00
4 x 25 free burst + cruise @ 1:00
4 x 25 in & outs, fast free turn
4 x 25 in & outs back turn @ 100 pace
5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
-- 11 high-12 flat
5 x (25 AFAP w/fins + 75 EZ) @ 3:00
-- 3 free (10 lows), 2 breast (12-13)
2 x broken AFAP 100s w/fins + 200 EZ
-- 25s @ :30
-- backstroke kick, 43
-- IM, 44 (very fast for me)
Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.
I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.
My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html
Updated April 26th, 2013 at 04:07 PM by The Fortress
2 X 150 2:30
4 X 50 :50
2 X 200 kick 4:15
2 X 100 kick 2:15
1 X 100 swim
3 X 100 2:00
1 X 200 free 4:00
100's: #1 50 fly/50 back #2 50 back/50 breast #3 50 breast,50 free
12 X 50 1:20 choice
WARM DOWN: 4 X 50 easy
Swam w/ Dave, Dave, Andrey and Andrew. Looks like I've got the oddball name again. Strength lasted longer today but I'm still not 100%. Maybe I'll be better next week.
600 Warm up
8 x 75 free - :59->:52
400 IM (4 x 100 IM) - 7:00
8 x 75 pull - :57->:50
400 IM (2 x 200 IM) - 7:00
6 x 100 - 1:20 (1st 25 stroke)
400 IM - 7:00
4 x 100 Kick - 2:00, descend (1:35->1:26)
200 Cool down
200 FR/200 BK/200 IM drill
16 x 50 on :60
- 4 kick
- 4 quarter's strong
- 4 burst/cruise second lap
- 4 drill
300 loosen and out
(Solo/Rec/1700 yds/40 min)
Glad that I skipped swimming yesterday before work, need the extra sleep. This morning I brought my motorcycle to the shop for service, and will have to have both tires replaced in order to get it inspected (I knew that was coming). Oh well, when on two wheels safety is paramount.
I happy to announce that we currently 34 swimmers for the meet tomorrow (one more entry came in the mail today).
I am expecting a few day-of entries, and have sent some emails out keeping everyone informed of our progress towards the meet. Looks like a gorgeous day is in store, so my hope is that after the meet (lunch time), folks will spend the day exploring our town and the neat mix of history/shopping/food/etc that we offer here. I am entering:
- 100 Back (this should be a treat)
- 500 Fly (facebook challenge with the age group swimmers)
- 100 Fly (only 1 other swimmer is signed up, so what the heck)
Now to get my motorcycle, help out with a kids ministry activity tonight, then get rested for the big day tomorrow!
Today's work out was a low yardage, high intensity, long course meters workout. During one of the fast sets there was some miscommunication in the lane and I almost had my arm taken off by one of the other swimmers. I have a nice bruise and was left with a Charlie horse for about 10mins. I am glad it happened now and not the week of nationals. There is no permanent damage and despite a lovely purple bruise on my left bicep all is well.
400 with snorkel
12x50 kick on 55 with fins
2x(200 swim on 3 DPS, 2x50 fast on 2mins)
4x100 from block on 3mins fast(this is where I had my accident on #1)
50 from the bloc
My accident happened on the turn on the first 100 of the 4x100 set and I ended up one arm swimming the second 50 of the 100. The rest of the 100s I went 1.04(still feeling the affects of the crash), 1.02 and 1.01. The 50 I went 27. All these were good for me swimming long course.
I just had to atleast pull out the strapless finis paddles today for an easy swim. I will be swimming the 1500 Free tomorrow in a USA meet in Charleston, SC. Hopefully it will go well.
500 free kick w/zoomers
10x100@2:00 free w/strapless paddles & bouy 80% went 1:44, 1:40, 1:40, 1:40, 1:39, 1:38, 1:39, 1:35, 1:31 I could help myself on the descend at the end, goal was to just keep it loose and comfortable felt great
500 free kick w/zoomers
Total 3000 meters
Tonight was a very very light day in terms of attendance. There was some kind of school activity that took away 2/3 or so of the Black Group tonight. I didn't mind, because I got a lane to myself, and really got to treat the night as a taper, and John worked with me on it as well.
600 (25 Free/25 V-sit scull)
10 x 50 Tombstone Flutter Kick @ 1:30 (held ~1:05s)
Main Set - 2 Groups that we rotated 3 lanes at a time:
6 x 200 Choice Stroke @ 5:00 EN3 work, 31+ HR/10 sec. - go FAST!
I modified slightly, but with the same general theme:2 x 200 Free (went 2:06/2:06)2 x 200 Free Broken @ 100 for :15 sec. (went 2:05/2:03)2 x 200 Free Broken @ 50s for :10 sec. (went 2:00/1:57)
20 x 25 Bucket Pulling w/ paddles & buoy @ 1:30
John had me do something entirely different -20 x 25 Free @ 1:30 Odds EZEZ, Evens AFAP w/ overkick (these I held :12s, maybe even close to an :11)He said I was looking very good on these
16 x 50 Free w/ paddles and fins @ 1:15
Odds EZEZ, Evens FAST - but use the paddles to go, don't rely on the fins
I didn't have my fins today, but borrowed some of the zoomers from the poolwent :25s pretty much for all the fast oneswas racing a 15 year old girl in the next lane over who was very fast...she had long fins on which helped too. I'm sure I would have probably gone slower with long fins on freestyleThe last one we were in the high :23/low :24 range and neither of us wanted to lose. Not sure who won it though.
Now that's a good way to start tapering. I had fun with it, and went really fast on my swims too! Just need more rest, and less work at work. I can at least fix the resting part...work is going to be there whether I like it or not. Good thing we're getting close to finishing our installation/fabrication project on part of the cherry room, 'cause I'm getting too many welding spark burns! Oww!
Despite my taper being a long slow reduction I am feeling the reduction in yardage already and I feel pretty good in the water. Today's workout was low intensity medium distance and I felt good.
16x75 on 1.05 swum, kick,drill,swim with snorkel
8x100 kick on 2mins holding 1.25
3x500 pull with paddles on 5.30
10x50 back on 45
3x(2x125 swum as 25 fly, 100 free on 1.45, 4x50 swum 25 back 25 breast on 55)
2x200 kick on 4mins
I held the 1.25 kick pace pretty easily and went 5.20,5.15,5.15 on the 500 pulls at moderate intensity(I felt strong on these and had to resist the urge to go for it). The pool was being switched for long course as I left so tomorrow will be fun!
I was curious how my yardage had dropped over the last couple of weeks and despite the week not being done yet I am forecasting i will do about 35k. So over the last 4 weeks my yardage has been approx, 60k, 40k, 37k, 35k. I also went from 5 days of weights and swim bench to dropping down to 3 then 2 and now no weights or bench. The 60k was my training camp week, but the drop explains why I am feeling much better and I suspect I will feel even better next week.
I know I am on a long taper(3weeks) but this worked in the past and my yardage is still pretty high in general. I am looking forward to some broken swims next week and then a real drop in yardage the week of Nationals. I am starting to get excited at the prospect of swimming fast again.
Updated April 25th, 2013 at 10:15 PM by StewartACarroll
6 x (25 front scull + 25 free) w/agility paddles @ 1:05
5 x hypoxic 50 @ 1:15
-- 20 yards UE each 25 with open turn, on belly
5 x 25 in & outs, backstroke turn @ 100 pace
3 x 100 smooth backstroke w/agililty paddles @ 2:00
-- UW 12.5 each 25
3 x (8 x 25 shooters w/MF @ :35 + 50 EZ)
-- 8 back, 8 belly, 8 right side
Recovery workout today after two hard days. I'm going to my last 3500+ workout tomorrow, and then settle in for 2 weeks of taper workouts.
I've attached a pic from my 50 fly (far right) and two from my 100 fly. Glad to see my hands were entering at the correct place during my 100 fly, and I liked my SDKs off the turn.
Updated April 25th, 2013 at 04:10 PM by The Fortress
4 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.
2 X 150 kick 3:30
2 X 100 kick 2:15
4 X 100 free 1:30
1 X 400 IM 7:00
3 X 100 free 1:30
1 X 300 IM 5:15
2 X 100 free 1:30
1 X 200 IM 3:30
1 X 100 free 1:30
1 X 100 IM -
2 X 400 pull 6:30
Negative split both swims
WARM DOWN: 4 X 50 easy
I've started INSANITY!! I must say, P90X really helped me get into land-shape! I can tell because I can actually do the warmup bits (3 rounds total 12 mins) without dying. I am really bad at Level 2 drills, ski abs, and in-and-outs, but the last is probably so hard b/c it comes at the very bitter end of a series.
Swimming has been ok! I am doing some workouts on my own, because I didn't do quite as much pure sprinting this year and it showed. But my 200 back is a very strong top ten contender! A 2:20 has always made it and I am at 2:17.8!
Here's what I did yesterday:
warmup - maybe 250?
6 x 100 kick/swim
==No. I didn't feel like it. so i did 50's kick/swim. Then decided that was too much so put on my fins and went the same slow speed.
5 x 100 pull
===> no. put on my parachute and did 50s.
4 rounds of 4 x 50's and 200 easy
Set 1: 50's on :40
I had to do these free. Held 35-36
Set 2:50's on :50
Did these backstroke! Held 39-42
Set 3: 50's on 1:00
cheaty 50's- 25 easy free, 25 fast fly
Set 4: 50's on 1:10
did 25 strong, broken 5 seconds, 25 fast. held 30-31.
I've been able to Insanity at night and still swim during the day. I think when school is out, I will try to lift lift lift meaning strength training. Maybe make it the cornerstone for a change. I think i'm just not strong enough. I need to make a really good effort to stick with it the entire summer!
I age up for meters this year! I turn 45 in May. It's nice to get into a new age group but nothing new since there are fast women, arguably more fast women in my new age group in my favorite events. But, if you aren't #1, who really cares if you are #2 or #10. I would like to do a serous SCM meet this year. 2 day format with lots-o-rest in between events and seasoned meet people who get all my splitsy requests.
This morning I enjoyed a good workout with TNYA at John Jay College. Brad was on deck, and I enjoyed being part of a friendly and hard-working lane of 4. Here’s what we did:
800 scy warmup (200s, 100k, 200p, 100k, 200 IM)
8 x 100 IM: 4 @ 1:50, 4 @ 1:45, desc. each set of four [technique goal: keep head looking down on breath in FL and BR; time goal:1:20 on the fastest ones, went 1:21 and 1:19]
16 x 25 kick, 8 @ :30, 8 @ :35
8 x 125 FR @ 2:00 [goals: 1:40s + bilat. breathing on odds, 1:35s + 2 dolphin kicks off walls (gotta start somewhere!) on evens, mostly met]
16 x 25 swim choice @ :30 [did 4 sets of 4, odd sets BK, even sets FR alternating easy / sprint]
6 x FR pull with paddles @ 2:25 [did 4 moderate pace holding 2:00, then last two warmdown]
150 extra warmdown
My asthma has improved a lot since last week—I still sometimes have a purring sensation in my chest when I inhale, and there’s some coughing between sets, but I no longer feel like it’s hampering my workouts. Looking forward to getting off the oral meds soon.
Diving tonight—been looking forward to it all week!
Swam w/ Dave, Dave and Roger. Felt better today but I pushed it a little hard. Should have backed off a little and pushed later in the week.
600 warm up
2 Rounds of:
* 100 IM - 1:30
* 75 Kick - 1:20
* 50 Free - :50
* 25 Kick - :30
4 x 50 Kick - 1:00, :55, :50, :45
16 x 100 - 1:40 Convert Stroke -> Kick (I did fly for stroke, br for kick)
#1 - All stroke
#2-5 - K/S/S/S, S/K/S/S, S/S/K/S, S/S/S/K
#6-11 - K/K/S/S, S/K/K/S, S/S/K/K, K/S/S/K, S/K/S/K, K/S/K/S
#12-15 - S/K/K/K, K/S/K/K, K/K/S/K, K/K/K/S
#16 - All Kick
2 x (200 Kick/200 Stroke/200 Free) - 4:00
2 x 200 Pull - 2:45 (2:20, 2:15)
16 x 50 - 1:00
#1-4 - Free
#5-8 - IM Order
#9-12 - Kick w/ fins
#13-16 - Kick
200 Cool down
Since this is a recovery day no paddles today. Oh how I miss my paddles. This was short and simple. Just hold pace today.
500 free kick w/zoomers
30x50@:55 free holding between 46-44
500 free kick w/zoomers
500 free EZ w/snorkle
Total 3500 yards
2 weeks from today (at this very time) I'll be in the airport in Seattle getting ready to head out on my overnight flight to Indy, via a stop in Chicago. My wife will be accompanying me on the trip, so she'll be bored. Swim meets are boring if you're not the one in them! She'll have plenty of entertainment for sure...I just need to keep Jim Thornton away from her, if he's there!
Taper time will be officially starting...or at least soon. Coach John told me today, that I'm just going to have to sort of manage my own taper within his workouts. He can't afford to change everything, or give me a lane to myself, and I understand that. I can get things figured out (I've read Chowmi's blog on how to do a Fast 50 when assigned a 200 Free after first giving an "oh hell no!")
I've already taken away my long fins, and all fins, altogether to begin resting my legs. I still do the kick sets that are given, but I just do modified distances to match the interval the kids are doing for their longer distances. I'll start a lot more wall hugging in the next week or so as well.
I'm tired and wiped out...good thing work is kicking my butt, so I'll have to figure out the resting part of this some other way. Gosh I wish sometimes I had a desk job!! But then I'd probably get bored and...
10 x 100 Kick w/ long fins @ 1:20
(I did 10 x 75 Flutter w/ board @ 1:20) held 1:10ish
12 x 100 Free Pull @ 1:25 (held 1:03-1:05s)
8 Rounds of:
200 IM, build by 50 so the FLy is EZ, and gradually gets harder to the Free is FASTTake :15 rest1 x 50 Free AFAPInterval is 4:00 for all the above...
After the first 2 rounds, I began skipping the Fly of the IMs, and just joined the guys on the backstroke
20 x 50 Free
5 @ :55, 5 @ :50, 5 @ :45, 5 @ :40
pretty much held them around :32/:33s
6 x 25 AFAP (Fly or Breast) I did Fly @ 1:00, cruised them around :15s
Quite a bit of yardage, and that was even with subtracting out for what I skipped. THe whole practice was somewhere around 6800 yards or so. That's still chump change for the likes of KNelson though...
I was very tired(sleepy) tonight. I had a long day at work combined with tiredness from the quality work this week. I did not have high expectations for this evening but I actually felt ok in the water. I did not have my normal sluggishness in the warmup and felt strong on the main set.
1000 swim with a snorkel
8x200 on 3 mins descend 1-4 pull, and 5-6 swim no more than 90% effort
1000 swim with six beat kick
1000 breathing every 5
I went 2.10,2.07,2.03,2.00 on the pull set and 2.11,2.07,2.03,2.00 on the swim set. This was my last double practice day before nationals so my yardage should drop off from here out!
Swam next to Peter and Dave, but I never synched up with them. So, I swam my own workout. Decided to do a "W" workout and then added a "M" before doing some back work. Overall, a good endurance workout w/o a lot of rest.
5x100 on 1:30
"W" - interval - :45 per 50
"M" - interval - :45 per 50
5x200 Back w/paddles on 3:00
5x100 Back w/paddles on 1:30
100 Free w/paddles - 1:10
100 Back w/paddles - 1:15
Updated April 24th, 2013 at 08:47 PM by David W Cochran
I felt tired this morning. We did less yardage and more quality today.
400 free with snorkel
6x50 catchup on 45
10x50 kick on 50
3x(2x100 IM on 1.30 easy, 2x200 free on 2.40, holding 1.05 pace)
10x50 with fins on 30
I went 2.05s on the 200, except number 5 where I went 2.07. The 50s with fins always kill me. I would sooner swim a straight 500 holding the same pace than this 50 set. Somehow turning and going with fins on this pace kills me. We got our Nationals shorts and shirts this morning from our team so I am feeling like Nationals is really just around the corner. I am getting excited!
Warm up & Transition: (1975)
8 x (25 front scull + 25 free) w/agility paddles @ 1:05
6 x hypoxic 50s w/fins @ 1:15
odds = SDK on belly, 20 UW each 25
evens = SDK on back, 20 UW each 25
5 x 25 in & outs, fast free flip turns
5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30
I did some sets from workout #3 week 17 of the HIT forum:
2 x (4 x 25 @ :45 + 50 EZ @ 1:00)
1 = smooth
2 = burst + cruise
3 = burst + cruise
4 = 90% (free w/fins, 10s)
4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00
-- flutter kick w/board & fins, 11 flats
7 x 50 @ 1:30
1 = smooth back
2 = smooth back
3 = 35 fast back
4 = 50 fast @ 100 pace back w/fins (25)
5 = EZ
6 = EZ
7 = AFAP (fly w/fins, 23)
1 x broken 100 backstroke kick w/fins
-- 25s @ :30
-- under 15 m+ each 25
-- went 10, 11, 11, 11 (43)
I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet.
I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent!
Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work.
I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.
Updated April 24th, 2013 at 05:04 PM by The Fortress
I enjoyed swimming at Riverbank this morning with a couple of friends. It was a lovely sunny morning, and I enjoyed the bright rays shining in the windows at the far end of the pool during the first part of the session. Here’s what I did:
1000 lcm warmup (400s, 200k RIM, 200p, 200 IM d/s by 25)
I knew I wanted to do some faster IM swims today, but I waited to see what my pals were doing before coming up with a workout. They chose a longish 500-2x400-3x300-etc FR set, so I did the following on the same intervals, focusing on working the IMs and recovering on the FRs:
500 FR, neg. split
400 IM strong [7:05]
400 FR, neg. split
300 IM strong [5:15]
300 FR, neg. split
200 IM fast [goal was 3:20, thought that was a reach but went 3:16, happy]
300 FR pull with paddles easy
Building an IM: 4 x 200, done as
50 FL strong + 150 moderate free50 FL + 50 BK strong, 100 mod. free50 FL + 50 BK + 50 BR strong, 50 easy free200 IM strong
4 x 100 kick, odds FR/BR by 25s, evens BK/FL by 25
200 warmdown + play
I was working on a faster turnover on my fly this morning, trying to pause just long enough to get a good catch at the front of my stroke instead of resting and overgliding there. A few times I got it just right, and it felt like I was surging forward while I was breathing, rather than having a dead spot in my stroke there. Hey, I think this might be what fly is supposed to feel like! Unfortunately I couldn’t make it happen at will, but at least I could recognize the magic when it struck. Hope I can find that feeling again, note what I’m doing differently when it occurs, and come up with some keys to do it consistently.
After my swim I treated myself to a 30-minute stretching session at the playground north of the pool. It’s a great place to stretch—there are lots of bars and rings to hang from and grab onto to stretch my arms and torso, plus raised wooden platforms where I can sit and do leg stretches while watching ship traffic go by. And it’s a delightfully sunny spot too. Having a sun-warmed, stretched-out, and well exercised body is a pretty blissy way to start the day!