Swam with Peter, Dave B., Dave M., Bob and Bob and a few others. Joined the main group as they started 75's. Shared a lane with Dave B. and there's no way for me to keep up with him. Didn't focus on anything really but swimming. It's hard for me to keep up with the intervals because the clocks are hard to see and they seem to change the intervals depending on when people are coming in. So, eventhough I didn't have a good feel for how fast or hard I was going, at the end I was surprised that I did 5000 yards. Never really felt like "You mean I've already swam 5000 yards?" Guess that's good.
4x100 Free on 1:30
4x200 Alternating Free/Back and Free on 3:15/3:00
400 Free w/paddles
8x100 Alt. 2xFree/Back and 2xFree on 1:40/1:30
4x100 Free w/paddles on 1:30
2x200 Free w/ Paddles on 3:00
10x50 Back w/paddles on :50
5x50 Free on :50
Well, the swim team practice was cancelled yesterday due to the increased smoke in the valley, along with every other sporting practice/event. I got another message this afternoon that said tonight's as well as tomorrow morning's practices will be cancelled too, due to poor conditions at both the Wenatchee High School pool, and the Eastmont YMCA pool.
For the heck of it, I called the YMCA pool to see if they were open. They were (but shouldn't have been). I should've taken a clue from the coach's emails, but stupid me decided that I'm a tough guy, and can handle a little swimming in the conditions present. Well, about 200 yards into my workout, I found out that I'm not so tough.
5 x 100 Free @ 1:30
I couldn't hold any faster than 1:13s on these, swimming with the same effort that used to get me in the 1:08/1:09 type of speed. It's amazing how much the air quality can really mess with your performance.
Well, just so the workout wasn't all for nothing, I decided to throw in:
1 x 100 AFAP from a push Free.
Went :58 which I figured was pretty good for the day.
Did a 50 EZ and out to the $#!++y conditions outside.
650 Yards <--- quite the contrast on my FLOG page alongside all the 5500, 6000, etc. workouts.
After a few hours of work tomorrow morning, I'm thinking about rounding up the kids and my wife, throwing a few soccer balls in the back, packing some $$$ for McDonalds, and taking a road trip a few hours away to find some random park with toys, and possibly a lake (for me of course) that is away from the smoke. While it sounds like a good idea, there are so many wildfires in Eastern Washington, that apparently most of the area is so blanketed with heavy smoke, that this idea may not be worth the effort involved.
Joined the main group as they finished their warmup and shared a lane with Ray and Keith. Dave B., Peter, and Dave M. were there also.
Had to get out 25 minutes early but still had a pretty good workout.
5x300 Free on 4:30 (started at 3:53 down to 3:48 on last one - happy with that)
5x150 Free on 2:30 Swim/Kick/Swim (2:10 with kicking and fins)
5x100 Free on 1:30 (held around 1:20 - wanted to do better but was worn down after the 300's and 150's)
10x50 Free on :50
5x200 Back w/paddles on 3:15 (held 3:00 to 3:05)
w/u: 200 FR/200 BK/200 IM drill
400 snorkel playing around
5 x 100 kick on 2:00
- FR, BK, dolphin, IM, Mighty Mouse
6 x 75 on :10 sr
- 1-2: FR (56's)
- 3-4: BK (60's)
- 5-6: FR (55's)
400 snorkel playing around/warming down
Can you tell that I recently got a new toy?
Figured I would try it out today on some easier portions of practice like the instructions suggested. Yeah, I read instructions (most of the time). It is wobbly during flip turns, and I determined that it is more of a choking hazard when swimming fly. Fun to play around with it.
I am still just easing back into workout mode again and just increaseing duration of swims at this point (both time in the water and also distance). Masters practice tomorrow, which should be fun.
Also fun is the annual Bennington Car Show happening this weekend in town. Lots of great old cars and bikes rumbling through town. I saw four of these today!
Updated September 14th, 2012 at 08:35 PM by rxleakem
rehab ex, 15 min
rear delt fly, 55 x 3 x 15
squats, 200 x 1 x 8, 220 x 2 x 8
super pullover machine, 80 x 1 x 10, 90 x 1 x 10, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
extreme angle squats w/bar on steps, 25 x 3 x 10
extreme angle squat jumps w/bar, 1 x 10, 2 x 5 (these are taxing, better to do in sets of 5)
resisted track start jumps, 50 x 2 x 15
resisted standing long jumps, 25 x 1 x 10
altitude drops, 10
Only had time for a mini speed workout!
10 x 25 back shooters w/fins @ :40
4 x 25 burst + cruise @ 1:00
6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
-- went 10 high-11 flatish
I experimented a bit at the gym today to see which upper body machines wouldn't hurt my elbows. The super pullover machine (which I've never used before) seemed like a winner. I limited the range of motion somewhat. I may start some tricep kickbacks with low weight too.
And 6 days in a row of swimming! I almost never do that. But I will be dry this weekend as the fam is journeying to Deep Creek MD for the Savageman Triathlon to do our relay. No! I am not doing the swim leg; Teen Fort is and it will be her first open water swim. Since, like me, she is not a distance freestyler, I expect her to dislike it. I am looking forward to spectating this time around. Probably safer anyway with cold air and cold water expected. I'm bummed that they've completely closed off the Westernport Wall though. We may have to track Mr. Fort down on Killer Miller after the swim instead. Mr. Fort and Runner Boy have researched the relays and fear they might not win again. There are apparently 3 serious triathletes doing the relay instead of the half iron distance. I have urged them to recruit a real swimmer, but they want to keep it all in the family.
Swam during my lunch hour so I could swim in outdoor pool and get some sunshine. Was a beautiful day!
300 choice of stroke, drill, kick, equipment
- swam 100 free/100 back/100 free
3 x 100 build/1:45
- free, all at 1:30Ī
6 x 25/45 burst + cruise
- 2x fly-back-free,
3 x 250/5:00 with fins and snorkel
(50 swim-50 fists-50 swim-50 catch up-50 swim)
- free, times were around 3:50 on all
3 x 200 Back/4:00 strong builds
- went 3:34-3:24-3:22 I felt really good on these, smooth and strong.
3 x 100 choice/3:00 fast efforts
- did free at 1:24-1:22-1:21
3 x 50 back/2:00, strong
- went 43-42-44
- did 100 easy free & back
Total: 2700 meters
Water was lovely today. Both Seeley and Jennifer weren't there - had Savannah & Danielle in my lane.
500 locomotive Pull
400 reverse IM, drill/swim by 25's
3 x 300 P on 4:15; speedplay by 100's on #1, by 50's on #2 and by 25's on #3
6 x 100 K on 2:00 descend 1-3, 4-6
8 x 25 on :30, one drill, 2 x 4-cycle speed play & one sprint, repeat
3 x 200 w/zoomers working turns on 3:00
200 cool down
Total: 4200 SCY
*Today was full of equipment issues. First I whacked Danielle with paddles with my left hand. Then a few laps later I whacked someone else in the next lane with my right hand - but it threw my paddles off & even pulled the rubber strap that holds it on (over my finger) clean off - had to stop & fix it! Then a bit later, right before the kick, somehow I dislodged & knocked my left contact out of my eye - luckily, I found it on my cheek & was able to get it back in. And THEN, during cool down I jammed one of my fingers into the wall on a breast stroke turn! I would say that today just wasn't my day, but I was swimming great, so I guess I was just having a lot of equipment malfunctions!
Swam w/ Dave, Dave, Dave, John, Ray and Keith. I was going to take it a little easier today but it never seems to work out like that. It has been a pretty big week for yardage. This is 5 days straight of 5300+ yards.
600 Warm up
5 x 300 - 4:30 Odds IM (4:!5-4:20), Evens Pull (3:30)
5 x 150 - 2:30 (Stroke/Kick/Pull)
5 x 100 - 1:30 Convert free to fly
I thought I was doing really well to make the interval and finish on a 1:25. Dave M one-upped us all by doing these all fly and making 1:20s.
5 x 50 Kick - 1:00
16 x 25 - :40 Down Hard stroke, back no breath
We've been doing this set a lot and I really like what it has done for my stroke. No breathers really force me to focus on efficiency. Good streamlining, long stretched out strokes and good body position can make or break that 25. If I don't get it right, I'm gasping for breath. If I do, it isn't so bad.
7 x 100 - 1:30 Descend (1:20, 1:18, 1:15, 1:12, 1:10, 1:08, 1:05)
I'm a little surprised I got down to 1:05 especially with the drag suit on this late into practice.
200 Cool down
Yes the slow ladies were back. My kick without fins is better than their swimming. And unfortunately they stay for an hour.
400 swim/300 pull/200 kick/100 swim
500 kick w/zoomers every 3rd 25 fast
500 free w/snorkle & strapless paddles long smooth
3x200@4:30 fly as 50 rt arm/50 lt arm/ 50 kick/50 swim w/zoomers
300 kick easy w/zoomers
2x50 w/zoomers dolphin kick past 15m
Total 3000 meters
PM only LCM
300 swim long & smooth
400 strong (5:14)
3x200 @ :10 rest kick w/ board + fins 50 FR/50 FL
100 @ :10 rest kick w/ board FR
100 @ :20 rest pull w/ buoy + strapless paddles
100 @ :10 rest FAST (1:08, 1:05, 1:06, 1:07)
100 swim w/ strapless paddles
50 FAST FL (:32)
Missed my plan swim on Wednesday before work, but I got up this morning and took a ride after a quick breakfast to the Harley dealership in Troy, NY, with a quorum from my Wild Hogs group (Big Jim has been MIA all summer with alternator issues). Fun looking around, especially since I ride a Yamaha and I hear a lot of from my buddies about this. Oh well, I just roar by them on the hill climbs
After the trip, as planned, I rode over and met up with GregJS and we hopped into Harriman Reservoir, the same that I swam a few months ago. The forecast for today was delightful - lower 80's for a high with 100% sunshine, and it was right on. Greg has been dabling with OW this summer, and we figured to just have a relaxing swim and turn around when we felt like it to finish up.
The water was considerably lower than the last splash (I'd say five feet lower, and forgot to snap a picture), but the reservoir is deep enough that we had a great swim. Temperature of the water was probably high 60's (I need to get a thermometer - Susan, where'd you get yours?), as it was cool but not freezing. By the end, we were a little chilled though.
We swam to the first point, and Greg was feeling good so we continued on to the next point, just past the public beach area. There was one boat in the water as we started, another joined about 20 minutes in, and there were 2 trailers and a boat launching as we went past the beach area. We both wore neon caps and I had the swimmer buoy with me; the boats didn't bother us as we stayed close to shore. After a little while Greg popped on the buoy and swam with it for the duration of the swim - what did you think of it? Full sunshine, the trees are just starting to turn colors, and it was a great day to swim. We ended up totaling 1.87 miles in 1 hr, 18 min round trip; you can check out the map here.
I was mentioning to Greg that this past week has been tough - change in schedule so I worked seven straight days and have been fighting a very poor decision by the corporate pharmacy office related to a remodel our pharmacy is slated to get in the coming months. Today is also the tenth anniversary of my dad's exit from this world and into Eternity , so between the motorcycle ride and swim I had some welcomed distractions. I posted this link to a slideshow I put together of old photos on my facebook, and I'll share here as well if you are interested in looking at it. http://www.youtube.com/watch?v=iE0E0...3r9JA3coYYJ-KQ
16 x 25 shooters w/MF @ :35-:40
(8 back, 8 belly)
5 x 50 fly drills w/MF
I did a variation of Workout #2 from the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]
5 x 100 @ 1:45
-- smooth free, but shooter on third 25
-- not that easy
2 x 25 burst + cruise @ 1:00
-- decided I really didn't need to do these
8 x 50 BA kick w/fins @ 1:30
-- I used the MF on the first two then switched over to fins bc it kept falling off.
odds = dolphin kick w/board (24 w/MF, 25, 26, 26)
evens = 2 double shooters, 2 backstroke kick UW 12.5-15 m (20 high, 21 high, 24, 24 low)
100 EZ kick
10 x 50 EZ various @ 1:00-1:10
I hate best average sets. In retrospect, I should not have attempted to combine a lactate set with hypoxic work (the double shooters). I just need more oxygen with the shorter intervals.
I've gotten in 4 speed workouts since Sunday. Yes, I do count my 2 x 50 meet as a speed workout.
I'm glad to be back in my usual pool, Spring Hill Rec. They were closed for a few weeks for renovations -- and they made such a difference! The replaced all the ceiling and pool lighting and now the pool is very bright. It was a bit of a dungeon before.
Will try to do some stretching and rehab amidst the car pooling and back to school night.
Updated September 13th, 2012 at 05:50 PM by The Fortress
I have 15 extra minutes, so blogging again!
SCM, Baylor Fitness Center
Thurs - IM/Stroke day
400 warm up
6 x 125 pull on 2:00
modify with 6 x 75's pull on same interval;
descend 1-3, 4-6; held about 55 to 51
10 x 75 on 1:20
Evens easy free
1:06, 06, 04, 02, 00
6 x 75 on 1:45
Odds in IM order, same stroke for full 75
6 x 50 kick
no fins; mix board/no board
Today was a great workout. I got my own lane so no one swimming up my butt on the easy frees. I also "banked" time on the sets, so I pushed off a few seconds after the fast bits to get more time on the easy swims. I really like doing that.
I very likely went faster on the back. Maybe even a 54 high. I was expecting to go about 1:00, so was completely confused when I saw the clock. I just couldn't register why I was in the mid numbers. It was 56 that I clearly remembered after a moment of confusion, so that's what I can safely say I did at the very worst.
I still think about that key lime pie I didn't buy a few days ago. Soon very soon, I should have a report about it.
Itís been a good week so far. Monday was a solo easy day after Sundayís 2-mile race:
1000 scy warmup (400s, 200k, 200p, 200 IM d/s)
8 x 100, odds IM @ 1:45, evens BK @ 1:30, everything long and stretchy
Tuesday I swam with Rondi at the Y and did the following:
1100 scy warmup (400s, 200k, 200p, 200 IM d/s, 100 IM kick)
5 x 450 FR, with 2 x 50s BK inching their way through each one
Today I swam with TNYA at John Jay. We had five in our lane, which worked fine as we were all very similar speeds. Brad was on deck, and we did the following:
150 FR, 100 IM kick
150 FR, 100 IM drill
150 FR, 100 IM swim
[plus there was another 250 of warmup I didnít get toóI tend to take stretching intermissions]
7 x 150, pull optional: 3 @ 2:20, 4 @ 2:05 [I did the first 3 pull w/paddles, working on bilat breathing,
then the last 4 swim.]
8 x 125 @ 2:10, odds = FL/BK/BR/FR/FL (aka fly-to-fly IM); evens = BK
9 x 100 FR: 1 ez @ 2:00 + 5 steady @ 1:25 + 3 descend @ 1:45 [1:10 on fastest]
Continuation of main set that coach didnít initially post lest a too long set frighten us but which we had more or less guessed was coming anyway
10 x 75 @ 1:45, done as 2 FL kick, 2 BK kick, 1 ez swim, 2 BR kick, 2 FR kick, 1 ez swim
Thu Sep 13th, 2012
Swam Wed but didn't blog
Main Set 4 rounds or:
3x150 on 2:00 right into
200 Fr on 2:20 right into
3 x 50k on 50
attempted to double on Wed, felt tired in 2nd practice, started skipping 50's in the set & did more of a sprint practice
~ ~ ~
went to bed late last night
didn't sleep much but went to practice anyway
UT Diving Well, was warm
6:30 - 8:00
swam with jim, keith, & jeff
beside todd, Marcio, larry, & sloan
7 or 800 easy
Drop 2 sec each round
Break 1:00 at 1:30
I sucked at this today, pool was warm, wasn't real into it, think I skipped 4 50's
couldn't keep up with Jim & Keith, Jeff moved up, hated it, don't want to do long stuff in the diving well they keep it at a temp that keeps divers comfortable
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg ChampionshipsDAYS TILL
Lunchtime swim at Meyers Park - getting used to only having 4 people there - and starting to get more freckles ( not sure if that's a good thing or not!) - water was a nice temperature ~81/82 - Four people to swim with beats no one to swim with in the wee hours of the morning - even if the amount I swim is less yardage.
9 x 100 free; 3 on 1:30, 3 on 1:25, 3 on 1:20, easy 50 between sets of 3
3 x 100 free on 1:20
3 x 100 IM on 1:40
3 x 100 kick/swim on 1:45
3 x 100 free on 1:20
400; 75 free, 25 stroke
Total: 2900 SCY in ~45 minutes
Santa Clara Swim Club Masters - SCY
1 x 300 @ 4:30
2 x 150 @ 2:00
3 x 100 @ 1:40 25 drill + 75 swim
2 x 50 @ 1:00 choice
Set I (550 / 1600)
6 x 75 @ 1:20 kick, build (I was just making this interval, so there wasn't a lot of "building" going on)
Set II (1000 / 2600)
6 x 150 @ 2:00 pull, odds breathe 5,7,5, evens cruise
Set III (1000 / 3600)
* 2 x 25 @ :25 AFAP
* 1 x 50 @ 1:10 recovery
* 3 x 25 @ :25 AFAP
* 1 x 75 @ 1:15 recovery
* 4 x 25 @ :25 AFAP
* 1 x 100 @ 2:00 recovery
Set IV (1200 / 5000)
5 x 100 @ 1:40 breathe every 5, concentrate on technique
4 x 50 @ 1:00 25 drill + 25 stroke (went breast and back)
4 x 50 @ :50 stroke (went two breast and two back)
4 x 100 @ 1:40 IM (went 1:21 - 1:23)
** 5000 yards **
I don't think I have ever tried to do 1:20 pace swimming during warm-up, but it definitely got the workout off to a brisk start!
The main-main set really hurt. I think it was a combination my arms being tired from weights yesterday and the fact that I am not at all used to sprinting. I was doing 13s at first, then 14s and a few 15s - my arms felt like noodles by the end. This kind of set, very intense effort followed by something on a slow interval, is the perfect setup for leg and foot cramps. Knowing this, I tried really hard to stretch and massage my calves on the recovery swims and it mostly worked. One calf cramped on the very last AFAP 25, but it wasn't severe and I was able to finish.
I used a pull buoy for 5 x 100s to let my calves relax. I tried to stretch out and concentrate on technique, and found that the more I relaxed and really thought about my stroke the faster I went. I wasn't trying to go fast, and I didn't, but I descended from 1:15 to 1:11 which is decent for me.
2 sets of 12 @ 25 lb.
2 sets of 12 @ 15 lb.
5 sets of 3 @ body weight (173 lb.) + 45 lb. on 1:00
2 sets of 3 @ body weight + 55 lb. on 1:00
3 sets of 3 @ body weight + 45 lb. on 1:00
I was really struggling with +55 lb. so I went back to +45
2 sets of 10 @ 160 lb.
2 set of 10 @ 160 lb.
* front 1:00
* left side :45
* right side :45
400 swim - swam 200 free/200 back
300 pull - all free w/paddles, buoy & snorkel
200 kick - flutter w/board & snorkel
100 swim - IM
400 pull - back w/buoy and catch paddles
300 kick - 150 flutter w/board & snorkel/150 flutter on back
200 swim - back
100 pull - free w/buoy only
400 kick - 200 flutter w/board & snorkel/200 flutter on back
300 swim - back
200 pull - free with paddles & buoy
100 kick - kick on back
6 x 25 shooters/1:00
50 easy free
Total: 3200 yards
Swam w/ Dave, Dave, Ray, Kyle and Danny. Sad day yesterday. My 8 yr old greyhound had to be put down due to quickly spreading bone cancer in his shoulder. 6 years ago, the greyhound rescue people brought Comet over with 3 other dogs for adoption. The other 3 explored the house anxiously. Comet jumped up on the couch, laid down and fell asleep. He really picked us more than we picked him. He was a very gentle dog. He tolerated 3 toddlers in the house and never did more than an annoyed whine to let us know he'd had enough. He never chased after cats, rabbits or other small animals as we were warned he might do. When he was younger, he would do solo runs around the back yard. After about 5 laps he was ready for a nap. He loved racing at the dog park. Once a pack of dogs started running somewhere, he would be clear out in front after about 4 steps... and then have to slow down because he didn't know where they were actually going. Comet was an awesome dog and will be sorely missed.
With the dog situation and a cold coming on, I wasn't exactly 100% into swimming today. It took a little time to get things off my mind and focus on swimming. The challenge set today was great for that. This was our last day: 10 x 100 IM on 1:25.
600 Warm up
6 x 50 - :50 IM Order/Free
10 x 100 IM - 1:25
Really stretched out the first one and took it as easy as possible. Came in at 1:20... faster than I thought. Second one had a little more effort - 1:22. Might be a problem. I didn't panic, just kept the pace and was prepared for touch and go for #4. Ended up back at 1:20 again. The whole set seemed to got like that. I'd come in at 1:22 and then back down to 1:20 and back up to 1:22 again. Had plenty left in the tank to finish on 1:15. Set complete! Now off to the next challenge.
10 x 150 - 2:30 (Stroke/Kick/Stroke)
* 1-4 IM Order/Br Kick/IM Order
* 5-7 IM Order/IM Order Kick/Pull
* 8-10 IM Order/(Bk, Br, Fly) Kick/IM Order
16 x 25 - :40
* down IM Order hard
* back no breath (3 x free, 3 x fly, 2 x br pullouts)
5 x 200 - 3:00 Convert Free to Stroke
I converted free to back. Made 2:48 on the last one which I think is a personal best for backstroke. We don't do a lot of backstroke sets so I'm not completely sure. Dave converted to fly. Made me look bad .
8 x 25 Kick - :40 IM Order, sprint
200 Cool down