AM only SCY
5x250 @ 3:45
2 - long and smooth
3 - light D1-3
12x100 @ 1:45 kick w/ fins
2 - PINK (held 1:05-1:07)
2 - RED (held :57-:59)
24x25 @ :30 odd: drill, even: swim w/ strapless paddles
5x400 @ 5:40
2 - pull w/ buoy + paddles + snorkel N.S.
3 - D1-3 to BLUE swim (4:30, 4:21, 4:13)
6x50 @ :50 A.R.
Updated January 9th, 2013 at 10:01 PM by Calvin S
30 minutes yoga last night
Weights at work
Squats on guided rack
11 sets of 5 (135 -235lbs)Close grip bench
8 sets of 5 (about 70 - 90lbs)
Stretched ankles for 10 minutes
SCM at club
500 free warmup with snorkel, open turns
286 strokes8:45Realized it was too much effort for warming up500 of drills with and without snorkel10 x 50 @ 2:00
1 - 4 fr/bk5 - 10 fr/brfree was done fast for first 5-6 strokes then easy to wall6 x 25 @ 2:00 boardless flutter kick, side dive
21, 19, 20, 20, 21, 22
tried to conserve some and complete all without needing air, but had to take breaths on 4 - 6200 WD
Plan to do 20 minutes more of weights
Updated January 3rd, 2013 at 04:29 PM by __steve__
Only two more days left of Christmas training (thank goodness). Today was supposedly a "lighter" day
4 x 100 stroke/free by 100's
6 x 100 stroke/free by 50 on 1:45
24 x 100 on 1:40; heart rate set by 8's, last two as close to maximal as possible
16 x 50 K on 1:10
4 x 50 on 1:00 choice for cool down
Total: 6100 LCM
On the 24 x 100 I was in the pre-seniors lane, but we were doing the same interval as the slowest 2 senior lanes, and only going 15 x 100's - so I moved over after about 7 or 8. At #8, I was feeling like I got my second wind, and I'm thinking (foolishly), ah, yes, I really AM a distance swimmer! Then around #15, my goggles started to leak a bit, so I stopped for just a second to get the water out (and preserve my contacts) & it was a big mistake. Lost my mojo - instead of being "all down hill from there" - it was all UP hill from there. I was dragging so bad, I think I was pulling in around the 1:31/32 on the last five. I was so glad when that set was over!! So happy I only have 3 more workouts to this Christmas training, and then I can go back to 3-4 x week and only 4500-5000/workout. Grandma is tired, and needs a nap now, thank you.
1 X 200 3:30 3:30
4 X 100 2:00 1:45
Two rounds. Round 1 intervals left, 2 right.
9 X 200 3:30
4-6: negative split
7-9: descend 1-3
1 X 100 kick 2:15
8 X 50 kick 1:00
1 X 100 swim
1 X 50 fast
1 X 50 easy
2 X 50 fast
1 X 50 easy
3 X 50 fast
1 X 50 easy
4 X 50 fast
4 X 50 easy warm down
All 50's choice and on 1:15 except for final 4 which are on 1:00
Swam w/ Dave and Dave. Ray and Keith did their own workout in the lane next to me. Sprint stuff today. Added a little extra pull at the end.
600 Warm up
4 x 50 - 1:00 Drill/build
4 x 50 - 1:00 Descend to :30
4 x 50 Torque drill w/ paddles - 1:15
8 x 25 - 1:00 Burst/Cruise
No interval, fully recover
25 AFAP/75 Easy kick
50 Kick AFAP/150 Easy swim
100 AFAP (1:02)/200 Easy kick
200 AFAP (2:07)/400 Easy pull :10s rest between each 50
100 AFAP w/ fins (:58)/200 Easy kick :15s rest between each 25
50 Kick AFAP/150 Easy swim :10s rest @ 25
25 AFAP/75 Easy kick
200 IM Easy
10 x 100 Pull - 1:20
* Odds free/evens back
200 Cool down
A little old lady hunched over and stiff wondered in today and fell in the pool. At first she swam very slowly and deliberately for her first 500. After her work out she was more like a middle aged lady still stiff but able to stand up straight and carry her equipment to the car much easier.
This is me most mornings but today was extra bad. I could tell when I intended to do a set of 10x100 on 1:30 and could barely do 1:30. Needless to say my workout changed drastically.
I just remind myself this is why I swim.
My major accomplishment for the day....I can now stand up straight!
500 kick w/zoomers every 3rd lap moderate
8x25 torque drill w/paddles & bouy
3x100@:05RI free w/paddles & bouy
3x100@2:00 back w/paddles & bouy
2x150 breast #1 kick #2 pull
200 fly 1 arm drill easy
total 2500 yards
Nothing special for New Years, asleep by 11pm, awake at midnight as my wife's cell phone started making text message noises from all her friends...then back to bed. I'm really fun.
The next morning, we hauled the treadmill out of my dad's house...from the basement of all places...and brought it to our house. That is one heavy S.O.B. of a machine. My wife and I will put it to good use though. She'll do running, I'll just do walking intervals program on it while watching TV (my knee isn't made for running punishment). Better than being a couch potato, right?
I did 1.5 miles (30 min.) on Tuesday, and another 1.38 miles (25 min.) tonight before swim practice. I figure it'll help something, so I'll do it 3-4 days a week.
1000 DPS Free (finally!! a regular warmup!)
16 x 50 Kick w/ short fins on back @ :45 Odds Dolphin, Evens Flutter (I like dolphin better w/ fins)
400 Free Pull breathe every 5
We were really crowded tonight...7-8 per lane across the 3 lanes. Luckily we had the attached deep tank available, so tonight was circuit night, utilizing the deep tank widths for quick sprints.
Main Set: (20 min. on/1 min. to rotate)
10 x 100 Free @ 2:00 Max Rest
10 x 100 Worst Stroke (did Back) @ 2:00 Max Rest (whatever!)
10 x 100 Best Stroke (did Breast) @ 2:00 Max Rest
20 x cross pool sprints in deep tank @ 1:00 (pretty much a waste of time)
enough space to streamline a little, breakout, 4 strokes and look up for the wall
(~3300 Yards/5500 Yards)
5500 Yards and behind on GTD already! (didn't swim on Jan. 1st, and apparently at 9:00pm PST the GTD program already tacks on the next day's "goal yardage" as well, so I'm even more behind!
I set my goal for 1,000,000 meters this year, and if I swim enough over the summer with the club team I should be able to make this.
Left San Antonio at noon on the 1st and got home at 2:30 am on the 2nd. Slept in this morning and took it easy today. But, since have men's group in the morning, I didn't want to wait until Friday to swim and I went to the pool this evening.
I've got to work off all the mexican food, ice cream, cookies, etc that I ate in Texas. And I have to get ready for the Masters' swim meet at Auburn in February.
I signed up for the meet and for some new events - the 50 Fly and 200 IM. I never swam fly or the breast stroke (because of my knee) in high school - in practice or in a meet. So, I decided to step out and do something new. The way the events are set up it's going to be tough. I start Saturday with the 1650 and Sunday with the 500. But then both days, I have to wait until the final three events to swim again. Saturday - the 100 Back, 200 Free, and 50 Fly which shouldn't be too bad. Sunday - the 100 Free, 200 Back, and 200 IM - I'll probably just try to cruise the 200 Back and then survive the 200 IM.
I also set a goal of 600 miles for 2013. As long as I stay consistent, I should be able to make it.
This evening I was just trying to get a swim in - so Friday and Saturday can be better workouts. Didn't worry too much about speed or intervals - just swimming.
100-200-300-400-500 Back w/Paddles
4x50 Fly w/fins
200 Free w/paddles
The YMCA opened back up again for the first time in 2013 today. My workout was as follows:
400 swim (100 back, 100 br, 200 fr)
4 x 100 on 2:00 (desc. 1:33-1:27), fr
4 x 50 on 1:00 (desc. :41-:39), fr
Main sets (3050):
5 x 200 fr, no rest (150 hard/50 recovery)--total time 16:20
5 x 100 fr, no rest (75 hard/25 recovery)--total time 8:15
25 dolphin kick
5 x 200 on 4:30 (75 back/125 br)
25 dolphin kick
5 x 100 IM on 3:00 (all in 1:37-1:39)
4700 SCY, 2 hours*
*I actually swam through the first 3000-3500 in about 60-70 minutes, even with short rests (in the :45-1:15 range) between the 200 and 100 sets. I stopped to talk to Scotty right before the IM set (he got there when I was in the middle of my back/br set), and we gabbed about what events we might try for the next meet--a big long break, but I didn't have any trouble convincing him to do the IM set with me. I originally planned to do it on 2:30, but he suggested 3:00 and I was glad he did. I had already done 3500 and after 10:00 had managed to tighten up, I was thankful for the added rest. He and the life guard watched my breast, back, and fly and gave me some pointers, especially on the kick (br, fly), arm recovery (br), and pull (back), which were helpful... it's one thing to watch other people do it and try to imitate them, it's another thing to have someone watch you and tell you when you're doing something wrong or inefficiently. I'm hoping that lots of little changes add up to big improvements... we'll see.
Anyway, I was glad I got a good 3500 hard in to exhaust myself before the epic gabbing, punctuated by short/fast swimming began. Scotty is definitely a sprinter and wants me to focus more on my speed, less on my endurance. I know I need to get speedier to see my distance times come down too, but it's tough to relinquish that long swim, long set, short rest mentality.
That brings me to my goals for 2013:
1. Maintain the same mileage (GTD: 550-mile goal).
2. Increase the amount of yardage in drills, back, breast, fly.
3. Decrease the percentage of my swimming that is freestyle.*
4. Complete the check-off challenge.
5. Swim the postal 5K and 10K.
6. Improve my 1500/1650 times.
7. 400 IM (?)
8. Swim at least two open water events this summer.
*But increase the quality; in 2012, probably 90% of my yardage was freestyle.
Sent in my registration for the SCY meet on 1/13 in Oconomowoc, WI. Tomorrow I'll try to remember to blog about what events I've chosen and my seed times.
LCM@FGCU Aquatic Center
Air temp of 75, pool at 81, 97% water clarity.
Sunny with humidity at 68%
3x100 on 1:40
Did 1:17, 1:16, 1:15
5000 FR Swim
Time - 1:06.24
8x50s Kick BR on 1:10
8x50s Swim FR on 1:15 desc 1-4,5-8
100 EZ FR
Did a 5000 LCM swim as T60 swim where my pace was slightly under 1:20/100.
AM SCY and PM LCM
In St. Petersburg on training trip with UALR and so I took the opportunity to train with SPM (St. Petersburg Masters).
10x125 @ 1:50
3x300 @ 5:15 kick w/ fins PINK
8x75 @ 1:15 25 drill/25 sw/25 drill w/ strapless paddles
10x25 @ :30 STRK RED
10x50 @ :45 FR RED
50 @ 1:00 EZ
6x250 @ 3:40 4/6/2 turns
400 @ 5:30 pull w/ buoy + paddles
400 @ 5:30 kick w/ fins
12x50 @ :50 swim w/ strapless paddles (focusing on catch and finish)
150 @ 2:10 RED (1:46, 1:49, 1:47)
3x50 @ :50 target 400 pace (held 33.2-33.9)
100 @ 2:00 EZ
12x50 @ :50 w/ fins
3 - 25 under H2O/25 cruise
3 - kick AE
Updated January 9th, 2013 at 10:00 PM by Calvin S
Today I had two swims, both short, but both very satisfying. Around lunchtime I went for a swim in the gulf, doing what is becoming my “usual,” a mile roundtrip to the beach flag and back. I managed to get in just as the sun was beginning to make its way through an overcast sky, and the water was a very milky green in the pale light. There were some gentle swells out beyond the sandbar, and I enjoyed the sensation of being suspended in an emerald bath as I stroked gently along. It was a very peaceful, lulling swim. The water temp seems to have risen since I dipped on New Year’s day, and although it felt chilly getting in, once I was swimming I didn’t think about being cold or warm, or really much of anything, as I moseyed along.
The air temp was around 60, without much wind, so getting out wasn’t a problem—everything seemed very pleasant today. Later on I went to the pool—open again after a 3-day closure—and enjoyed a nice session of easy drills. The water there was quite warm after being covered for 3 days, but since I wasn’t aiming to do a hard workout that was ok. The college team from IUPUI is in town for their winter training trip, and the kids were wearing some fantastic swimsuits—lots of neon polka dots, especially on the guys.
Then this evening as I was walking on the beach at sunset I saw something really cool—a ray leapt repeatedly out of the water, going about 2 feet above the surface every 5 seconds or so. It looked like a dark stone skipping in slow motion across the surface, but with its wings beating in the air. It was just beyond the sandbar when it started, and continued until it got about 2/3 of the way to the second sandbar. I stopped and watched it, then noticed a couple of other rays in the breaking surf, about 10 yards or so away from shore. I waited for some more jumping action, but didn’t see any, so I went back up to the condo. From the balcony there we could see the outlines of several dark rays as they swam very close to the water’s edge, in the space between the sand and the first sandbar where the waves were breaking. I watched until the light grew dim. So many amazing things to see out there!
RC ex, 15 min
explosive leg press, 190 x 3 x 15
good mornings, 80 x 3 x 8
cable twist w/yoga ball, 45 x 2 x 15 each side
wrist curls, 50 x 3 x 12
tricep press, 50 x 4 x 8
resisted track start jumps, 50 x 2 x 10
overhead squats, 45 x 3 x 10
TRX squat jumps, 10
knee tuck jumps, 10
power wheel roll outs, 2 x 15
power wheel pike ups, 12
Just another day at the gym. I'm going to press through next week and then have a recovery week leading up to the Jan. 20 MD series meet. I can't decide what to swim. Here's the order of events:
Warm-ups start at 3:15 PM
Meet Session starts at 4:00 PM
# Gender Event
1 Mixed 400 Y IM
2 Mixed 50 Y Back
3 Mixed 200 Y Fly
4 Mixed 100 Y Free
5 Mixed 200 Y Breast
6 Mixed 50 Y Fly
7 Mixed 200 Y IM
8 Mixed 100 Y Back
9 Mixed 400 Y Free Relay
10 Mixed 50 Y Breast
11 Mixed 200 Y Free
12 Mixed 100 Y Fly
13 Mixed 100 Y IM
14 Mixed 200 Y Back
15 Mixed 100 Y Breast
16 Mixed 50 Y Free
17 Mixed 200 Y Medley Relay
18 Mixed 500 Y Free
Pondering 100 free/50 breast/50 free OR 100 free/50 breast/100 IM OR 200 fly (100 split)/100 back/100 breast OR just 100 free/100 IM. I doubt there will be much rest.
Had some issues getting my left shoulder loose before butterfly but mid way thru it was much better.
20x25@:30 fly w/monofin
20x25@:30 breast - really surprised I made these, I half expected to change the interval to :35
500 free kick w/zoomers every 3rd lap moderate
200 free EZ
total 3200 yards
Nice day - air temp of 66, water temp of 81. Hard workout - my arms were literally numb after the Demont set. Boy oh Boy - can hardly wait until Saturday (doubles again)
3 x 100 K
3 x 100 S
3 x 200 on 3:05
3 x 100 IM
Demont set as follows:
2 x 400
2 x 200
4 x 100
4 x 100 K
Total: 6900 LCM
8 X 150 2:45
#5-8: negative split
2 X 300 5:15
2 X 200 3:30
8 X 100 1:45
100's: Descend 1-4/5-8
4 X 100 kick 2:15
1 X 200 IM 3:30
2 X 100 IM 1:45
4 X 50-1 of each stroke- 1:00
WARM DOWN: 4 X 50 easy 1:00
So Christmas is behind me and I did not have to try too hard to avoid eating junk I did not need. I have always worked best when I have a target and I guess in the back of my mind one of my worries about maintenance as opposed to weight loss is that it's a different kind of goal. It's not a drop or stretch goal it's a maintenance goal. I had a great sit down with my coach on Monday and we discussed a lot including some long term goals and some shorter goals. I feel very lucky to have joined a team with a coach who caters to everyone's fitness goals. I am even more excited that my daughter is in the same program and they seem to want the best for the kids and that does not always mean swimming fast all the time. They emphasis having fun which I really believe is a great long term view. I recall really quick kids I grew up with who were burnt out by the time they were 14 or 15.
Anyhow back to my weight update. Following advice on the forums I have reset my weight goal on myfitnesspal to weight maintenance. I plan on continueing to track my calories daily since this really helped during the weight loss phase. Despite feeling guilty over Thanksgiving i did not eat my wifes prepared meal(she was not happy about this and told me so) but instead ate a light meal. This time at Christmas I ate everything everybody else ate but in moderation. I weighed in today at 189. I suspect I will continue to drop weight wise but at a much slower rate. I suspect I am building muscle since I am feeling stronger in the pool. My calorie intake is up around 2000 calories compared to the 1200 I was eating during the weight loss phase. I may need to adjust this up as I increase my workouts.
Swam w/ Roger, Dave, Dave, Brian and Danny.
600 Warm up
8 x 100 Up/Down Fly - 1:30 (:10) base stroke free, Start w/ 100 fly
4 x 100 Up/Down Fly - 1:40 (:10) base stroke free
8 x 50 Stroke - 1:00 easy/hard (did these fly)
8 x 100 Up/Down Kick - 1:40 (:05) base stroke free
8 x 50 Free - :50 easy/hard
200 Free - 3:00 <- sort of a recovery
4 x 100 Up/Down Back - 1:40 (:05) base stroke free, start w/ 100 Back
4 x 100 Up/Down Breast - 1:40 (:05) base stroke free, start w/ 100 Breast
10 x 100 Pull - 1:20 Odds free, evens backstroke
100 Cool down
I had a great workout today despite it being IM day. I actually really enjoyed the session too.
5x200 IM 25 drill, 25 stroke on 3 min
4x(3x50 stroke(I did back) on 50, 2x75 kick on 1.20, 200 IM on 2.40)
4x50 free holding 200 pace on 1 min. I held 27.5s
Despite a little tightness in my right shoulder I felt great today and made all the set times quite easily. I was surprised how easy it was going 2.30s on the main set 200 IM quickies.
I plan on taking my daughter to practice tonight and jumping on the swim bench for30 mins. Hopefully I can loosen up my right shoulder that has been a little tight since Monday. Tomorrow is my first dry land and swim day and we are slowly building pool time, yardage and weights over the next three weeks. I am really excited about this training program and it looks like I have convinced a few of the other guys in the group to workout with me. It's always easier to workout in a group rather than on my own.
SCM at club (am)
20 x 25 fr @ 0:30
20 x 25 fr @ 0:25
12 x 25 fr @ 0:231 x 500 fr
snorkelopen turns310 strokes8:5610 x 50 bk @ 0:90
0:54-5's1 x 500 flutter kick
Backstroke is like severe turbo lag with compressor surge (sinister stroke).
Kicking needs to improve somehow. I have a little speed, but only 20 seconds of it, and consecutive bouts of kick speed would require increased rest (alot). I guess my 400m kick would be 8:45 - 9:00. My turns may be contributing factor.