HSA took Easter weekend off so I did a solo afternoon swim at Dublin. Two of my kids worked out next to me. I figured they would play more (they are 6 and 9) but the seemed into swimming laps like dad. Pool temp was back down to 85. I brought one of Fortress' speed workouts expecting 86-88 pool temp. My swim bag lacks most of the toys for the workout as it was on the sheet (monofin, parachute, small paddles, etc.) so I improvised where needed. SCY 1000 IM Easy 4 x [:15 fast VK + 15 AFAP + 35 Easy] - 2:00 100 Easy 4 x 25 fast scull w/ paddles - :40 50 Easy 4 x 25 burst + cruise - 1:00 50 Easy 4 x [6 x 25 dolphin kick w/fins] - :50 R1 = back, R2 = belly, R3 = left side, R4 = right side #1 - 10y fast #2 - 15y fast #3 - 20y fast #4 - Easy #5 - AFAP #6 - Easy 100 Easy 4 x [6 x 25 - :30 @ 100 pace + 4 x 25 Easy - :30] R1 - Fly/Bk/Br x 2 R2 - kick R3 - Fly R4 - fins + paddles 100 Easy 10 x 50 - 1:00/1:15/1:30 * 2 scull w/paddles * 2 pull * 2 free * 2 back * 2 breast pull w/ paddles 200 Cool down (4100 Total)
Today I went out to Brighton for my first CIBBOWS swim of the season. The water has been slow to warm up this year—it was just 39-40 today. (Last year we had gotten up to 50 by this time.) My “swim” was more like a brief dip, but then I spent a couple of hours out on the beach enjoying the beautiful sunny day. I counted 16 of us out swimming today, for durations ranging from half a minute to half an hour. It was a nice way to begin the season. Looking forward to some longer swims as the water begins warming up and I begin to reacclimate to swimming in colder temps.
Updated March 30th, 2013 at 06:08 PM by swimsuit addict
After driving to Charleston, SC last Friday night, I cam e down with a nasty head cold. So, my thoughts of swimming with the Charleston Masters group went by the wayside as I just needed to rest. Came home on Thursday and thought about swimming on Friday, but ended up planting a garden, etc. Today I was a little more determined to swim, so after mowing the yard, finishing the laundry, etc. I made it to the pool around 2:00. I could feel the effects of being out of the water for a week. Had a pretty good workout, but my arms and shoulders are sore. At least Monday morning will be easier now! 3x200 Free on 3:00 (2:47's) 6x100 Back on 1:45 (<1:30) 3x100 Kick 5x100 Free on 1:30 5x100 Back w/paddles on 1:35 6x100 w/paddles - Odds - Free on 1:30; Evens - Back on 1:40 200 Kick 3x200 Back w/paddles on 3:30 (3:00's) 100 Kick 5x50 Free on :50 5x50 Back on :50 4500 yards 90 minutes
Updated March 30th, 2013 at 05:12 PM by David W Cochran
Today's workout was a big lactic acid build-up. My lats and arms were toast by the end of the last set: WARM-UP: 400 EZ swim (build to threshold pace) on 7:00 4 x 100 fr on 2:00 (1:24-1:26) 200 IM on 4:00 (3:30) MAIN: 8 x 100 fr on 1:40 (1:30-1:31) 200 IM on 5:00 (3:40) 4 x 200 fr on 3:20 (3:08-3:12) 200 IM on 5:00 (3:40) 4 x 200 fr on 3:20 (3:11-3:15) 200 IM in 3:34 Masters minute COOL-DOWN: 400 EZ swim 4400 SCY/<90 minutes
Warm water and a quick one. 500 free 500 free kick w/zoomers 5x200@3:00 free w/paddles & bouy went 2:46,2:46,2:43,2:41,2:39 500 various drills w/snorkel Total 2500 yards
Short swim @ wall less hotel pool: 600 EZ 200 scull 10 x 50 w/agility paddles -- 5 free, 5 evil 50 EZ 6 x 25 AFAP + 25 EZ 50 EZ 8 x 25 w/chute & paddles 50 EZ --------------------------------------- Swim fail! I drove out to the LCM pool in Bridgeport, chauffeured by our family friend who wanted to run on the nearby track. But the pool was closed for a water polo match later that night. Typical of Barbadian think, they thought it was easier to not even bother opening the pool. I was pretty disappointed by this as I think it made a planned sideways week into a backward week. My 100s are doomed to subpar status. Ah well, the vacation has been fabulous and well worth it. One harrowing thing today though. We literally saw a man drown right in front of our eyes on our beach. The surf wasn't as rough as usual, but he seemed to get caught in a rip current. The lifeguard got out to him when he heard the cry for help, but he couldn't be resuscitated when they finally got to shore. Scary to witness. The girls decided the pools were a better option the rest of the day. I was pretty sore today from the drylands (some of which I hadnt done in ages) and the wave bashing. But I should be able to rock and roll on Sunday.
"I am poured out like water, and all my bones are out of joint: my heart is like wax, it is melted in the midst of my bowels. My strength is dried up like a potsherd; and my tongue cleaveth to my jaws" --Psalm 22: 14-15. I am beginning to understand my humanity at its most lived, at its most deeply felt, is to be found in the midst of suffering... or, perhaps, it is at such moments that I feel like I can touch something beyond my material humanity... maybe this keeps me driving myself, even when I'm hanging onto the wall gasping for breath after every rep... I could stop at any moment, end the suffering, but I hurl myself into another rep when the pace-clock tells me it must be so. Why? What am I paying for? Why do I feel like I HAVE to endure? I want to be a better swimmer of course, but there are days when there has to be something more than just that... this pouring out, using myself up, melting myself down... I think we all sense that need to find the depths of the abyss, in order to rise again. Today I beat the human out to inhabit my inner worm; but the worm will weave its cocoon and emerge with wings. So this is my Good Friday meditation, I don't know that it would have even occurred to me had I not poured myself out in today's workout. I did the weights again today (same as Wednesday, but did 2 sets of each exercise), this time before my swim. The swim was tough as a result: WARM-UP: 1200 (alternated free and pull 200s; build from EZ to moderate) MAIN: 4 x 100 fly on 3:00 (1:48-1:56) 100 IM (1:45) on 3:00 4 x 100 bk on 2:15 (1:47-1:50) 100 IM (1:45) on 2:15 4 x 100 br on 2:30 (1:48-1:52) 100 IM (1:46) on 2:30 4 x 100 fr on 2:00 (1:19-1:23) 100 IM (1:47) COOL-DOWN: 200 EZ fr (~3:30) 200 Pull (~3:30) 4 x 50 fr (catch-up; slide-n-glide drills) on 1:00 3800 SCY/80 minutes My slower times today, despite the perceived difficulty, were a humble reminder of how far I have to go. Yesterday was an easy day, though the kick work has left my legs pretty sore... essentially 3 tough days in a row on the legs w/ weights and swimming. Here's what I did yesterday in the short time I had (2000 SCY/40 minutes): 400 EZ swim, 7:00 200 spear drill w/ fins 4 x 50 spear drill w/ fins, harder on 1:00 4 x 50 pull on 1:00 5 x 100 on 2:00 (1:27-1:31) 4 x 25 front dolphins on :45 4 x 25 back dolphins and flutter on :45 200 breast kick w/ board 100 EZ swim The 700 or so of pull and free work in the middle was to reinforce proper hip rotation and focus on kick timing (which I'm now obsessing about, so we'll see where that leads). --- Spring is the sweeter after a long winter. Today we are reminded that triumph requires suffering; and what little suffering we endure is so small in comparison to the suffering of others who have gone before us, gracing us with their sacrifices. Blessings on this solemn day! Peace.
LCM@FGCU Aquatic Center Air temp 58, Water temp 80 Sunny, humidity at 67% Warm Up Dryland band stretches 10 min 200 FR 600 FR w/snorkel-fins-paddles(M-Speedo) as 6(50K-scull/50CU) 4x100 on 1:40 w/fins-paddles, *1:11, 1:10, 1:09, 1:08 *Set 1* 2(10x50 FR on 1:00) 1:00 rest *34s-33s-32s each round ---200 BK ---200 FR *Set 2* 10x100s FR on 2:00 w/agility paddles-snorkel *1:12, 1:11, 1:12, 1:11, 1:10, 1:12, 1:12, 1:11, 1:09, 1:08 ---200 BK ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS) *Set 3* 6x150 FR on 2:30 w/fins *1:49, 1:48, 1:52, 1:46, 1:42, 1:41 ---200 FL Kick ---200 FR drills *Set 4* 5x200 FR on 3:30 *2:36, 2:35, 2:34, 2:32, 2:28 ---200 as 2(50BK DPS/50FR DPS) *Set 5* 1000 FR w/buoy-tube-agility paddles, build by 50 each 200 Warm Down 400 FR/BR/BK/Fly EZ Dryland band stretches 10 min
Swam w/ Dave. This just wasn't a great day for me. Probably started last night when I chose to run my son's U8 soccer practice barefoot. I just don't have much agility with flip-flops on so I took them off to demonstrate some things. The grass on the field is pretty nice but it is short and the occasional bermuda roots shredded my callouses. About 2:00 AM, I woke up feeling like I had eaten rocks for dinner. Took some antacid and went back to bed. I limped into the pool with my stomach churning only to find that they cranked the heat back up to 87. I don't know much about pool management so the following rant may be completely off base. Still, here are the pool temperatures over the last 5 days: Mon AM - 86, Tue AM - 86, Wed AM - 88, Wed PM - 85, Thur AM - 85, Fri AM - 87. The story the pool management is giving is that they are having trouble with controlling the temperature after installing a new coupling. They don't have a digital thermostat so this is somewhat understandable. But it seems to me that if the goal temperature is 84, we should see fluctuation between 82 and 86 until they dial the heat in correctly. We swam mostly 200s today. That was probably a mistake. Should have dug up one of Fortress' sprint workouts. The kick wasn't bad but freestyle was miserable. I just couldn't bleed off any heat with my head mostly submerged in the water. SCY 600 Warm up 4 x 200 - 3:00 Convert Free -> IM Rest 50 Kick/150 Free - 3:00 100 Kick/100 Free - 3:10 150 Kick/50 Free - 3:20 200 Kick - 3:30 4 x 200 - 3:00 Kick 1st, 2nd, 3rd, 4th 50 100 Easy 4 x 200 Kick - 3:30 Descend (br - 3:15, 3:10, 3:05, 2:57) 200 Cool down We were supposed to do a 500 timed pull. It's kind of rare that Dave and I will decline the opportunity to go at each other with pull buoys and paddles but neither of us were feeling it today. (4100 Total)
Updated March 29th, 2013 at 09:29 AM by pmccoy
OMG my triceps are sore!! Water was hot hot hot, and I got a lovely chemical burn from my dermatologist yesterday (PTD - blue light therapy for actinic keratosis) so my face is on FIRE! Won't swim this weekend because now I have to avoid the sun for 72 hours, and the pool won't open until 7:30 on Saturday. Oh well, guess I'll go do extra weights & spinning class. 400-400-200 100 easy 3 x 400 steady state 4 x 100 K @ 2:30 100 easy 8 x 4-cycle speed play @ :30 100 easy 700 various stroke/free Total: 3500 LCM
Updated April 2nd, 2013 at 12:40 PM by Celestial
As in the title I was working off my lunch from yesterday and all the chocolate we enjoyed. Who knew adults would enjoy an old fashion easter egg hunt. This is going to be one hard weekend to keep to my diet. My sons birthday party is tomorrow, the easter dinner yesterday and I am sure a lot more good food. 500 free 500 free kick w/zoomers 5x400@7:00 free w/strapless paddles, bouy & snorkle dropped snorkle on last one. Descended this set went 6:38, 6:34, 6:33, 6:24, 6:11 400 IM as fly drill, pull back, kick breast, swim free 100 free EZ Total 3500 meters
It's one week away! South Central Zones. A name of interest in the roster. Guess who it is. Besides yours truly, heh heh.... https://www.clubassistant.com/club/c...2023&smid=4344 The default search is ok, but I don't know how useful it really is to see who's on your team that is going. I'd rather be able to see who's in my age group. I can't say I have any thrilling breakthru sets or any amazing 50 free times. I did one from the blocks that may have been 28ish but since i'm not sure i'll safely say a solid 29 from the blocks diving over my lanemates' heads which was quite pointless as it was so incredibly distracting. And dangerous. This week i've been extremely tired. So tired that I have decided to hit the brakes and literally just do bobs and light 50's and 25's up to about 1/2 hour. There is no point in grinding through sets this last week. I'm really excited for the 500. I am still leaning on no counter, but perhaps telling some people to watch me and yell at the end if I am a 50 short. I think I should bring more substantial snacks, just in case I am actually really hungry. I wonder if it would look strange if I took out a chicken leg and started eating it on the pool deck. That would be more discrete than say, one of those Fair-sized turkey legs. Maybe roll up some ham and cheese cubes, or a sandwich of some sort. I just have this strange feeling that a power bar isn't going to cut it. I will be so excited to travel for a meet I haven't gone away for a meet since last year's Colonies Zone meet, which was great fun. I would like to do that meet in the future, but it was too close to this meet and Austin is hard to pass up. Hope everyone is doing well, and good luck if you are swimming your zone meet the next week as well!!!
The pool is closed from tomorrow for Easter so I decided to do a full workout tonight as opposed to dry land and loosen up swim. I had a stomach bug yesterday and missed last nights swim so was not expecting too much, but I actually felt pretty good tonight. My shoulder is feeling a lot better. Warm up 400 swim with snorkel 6x 50 catchup drill on 45 4x100 with snorkel on 1.20 100 easy Main set This set was done with buoy and paddles 5x100 on 1.20 4x 100 on 1.15 3x100 on 1.10 2x100 on 1.05 1x100 on 1 min 100 easy 12x50 swum as 3x(50 easy, 25fast25 easy, 25 easy 25 fast, 50 easy) 6x100 kick with fins on 1.30 holding 1 min Warm down 200 easy Total 4200 I decided to concentrate on DPS in the warm up and not trying to go to hard to quickly, which seemed to really help. My right shoulder still feels weak, with some stiffness but luckily I had no pain tonight. Hopefully a long weekend will help these old joints too. Two more weeks of hard work and then i start my first taper in 20+ years. Next week I am off work and plan on doing some hard focused sessions in the form of a mini camp(I may get to do 3 a days if the body will hold up).
Updated March 28th, 2013 at 09:24 PM by StewartACarroll
LCM@FGCU Aquatic Center Air temp 54, Water temp 80 Sunny, humidity at 62% Warm Up Dryland band stretches 10 min 400 FR 400 FR w/agility paddles-bouy-tube 400 FR as 4(25/RA, 25/LA, 50 CU) *Set 1* 1000 FR w/snorkel-fins-paddles(M-Speedo) as 5(100-Strong/100-Fast) ---300 BK *Set 2* 1000 FR on 1:00 rest As 5 (50-Steady/100-Strong/50-FAST) right into... 4(6x50 on :45, :30 rest) *39s-38s ---200 BK ---200 FR *Set 3* 2000 FR w/buoy-tube-agility paddles As 4 (200-Steady/300-Fast) Warm Down 400 FR/BK/Fly EZ Dryland band stretches 10 min Comments: The sun was shining bright, with cool air temp, crystal clear water, and the water temp was manageable. Did some straight swims with viable pacing, and a set of low rest interval 50s at target 800M pace.
Had a great time at the St. Pete meet - so fun being part of a team!! Was on 4 relays with Team Blu Frog & had so much fun meeting new people! Had a girl on my team with my name, too! How fun is that?! There were 3 Celeste's at the meet - another oddity! I did fairly well on my IM's and had super fun doing the 50 free & 50 breast - definitely gonna enter those again - maybe even a 50 back and/or fly!! This week I've been getting back into it - started back at weights after a week off - starting to bump up the amt I lift as well. Skipped practice on Wed - so flippin tired of waking up and finding out it's 29 outside. Fortunately, the kids had spring break last week while I was tapering, so while I get back into it, the kids yardage & intensity is being gently increased as well. Next week we'll probably be back in full swing. Seriously thinking about doing whatever it takes to get to a meet a month - relays and racing every month makes racing so much easier - you just seem to automatically GO! Anyways, today's workout: went to Kinetix - about 40 mins, then to the pool for a solo workout: 500 back/free 2 x 250 P w/snorkel 300 breast/free 10 x 50 kick @ 1:05 no zoomers 5 x 100 P @ 1:30 held under 1:15's 300 breast/free
Drylands in Primitive Gym: low row, 80 x 4 x 8 leg extensions, 60 x 4 x 8 extreme angle iso squat w/25 lb DB, 5:00 goblet squats, 45 x 3 x 12 Lunges w/20 lb DBs, 2 x 15 Seated twisters w/25 lb DB, 3 x 25 long arm crunches, 2 x 50 Crunches on you ball w/feet on wall, 3 x 15 alternating hammers w/15 lb DBs, 3 x 25 RC/scapular, 10 m Swim: 1000 EZ in hotel pool ----------------------------------- Got in the workout before my crash landing today. I was body surfing and must have caught the wave wrong (or it was too powerful). I got flipped and slammed, really hard, into the ocean floor on the mid back right side. Wow, it hurt. Not sure I could have done any free today after that. Immediately gulped 4 Advil and plan to stay on that diet for a couple days. When it happened, I remember thinking "at least it wasn't my shoulder." I'm somewhat worried that I may have bruised some ribs. One more day in paradise!
Updated March 28th, 2013 at 06:55 PM by The Fortress
This morning I swam an easy 5k workout at the Y with a friend. We had a lane to ourselves for all but the first 100 or so of warmup. In contrast to Monday, today the long set seemed easy and gentle on my body. Here’s how it went: 1000 scy warmup (400s, 200k, 200p, 200 IM d/s) IM-is-initially-outnumbered-but-perseveres-and-outlasts-the-FR set 1000 (4 x (200 fr + 50 stroke), stroke IM order) 800 (4 x (150 fr + 50 stroke), stroke IM order) 600 (4 x (100 fr + 50 stroke), stroke IM order) 400 (4 x (50 fr + 50 stroke), stroke IM order) 200 IM (4 x (0 fr + 50 stroke), stroke IM order) [We took about :30 to 1:00 rest between swims.] 1000 pull with paddles 50 dolphin-dive warmdown The IM set was very calm and relaxing—I’m often annoyed by all the turns when swimming scy, but today they seemed to put me in a pleasant trance. I had to remind myself to count every now and again. Afterwards I went upstairs for weights and stretching. I’m still a little sore in my triceps and upper arms from the diving, but it’s much much better. The bruises are fading too. My legs and abs seem completely recovered, just in time for tonight’s diving practice. A few months ago some videographers came to one of our practices in order to get some footage of adults diving to include in a music video. This week we finally saw the result: http://touch.baeblemusic.com/baeblem...f4be7169423b9c. I didn’t make it to the final cut, but there are a few cool shots of some of my teammates going off the boards and breaking through the water. I may not be on Splash, but I definitely dive with stars!
Swam w/ Dave and Roger. Pool temp back down to 85 from yesterday's 88. Felt much better. SCY 600 warm up 200 IM - 3:00 200 IM - 2:55 200 IM - 2:50 200 IM - 2:45 (2:43) 200 Pull - 3:00 200 IM Kick - 5:00 200 Free - 2:40 200 Free - 2:35 200 Free - 2:30 200 Pull - 3:00 200 IM Kick - 5:00 (did 250) 200 Free - 2:20 (2:19) 50 Easy 20 x 50 Kick/Pull - 1:00 (did mostly 50 kick) 12 x 25 - :30 odds no breath, evens easy 16 x 50 - 1:00 IM Order, last 4 on :50 200 Timed Kick (did free - 3:35) 200 Cool down (5600 Total)
We have our Easter Lunch at work today and I wanted to make sure I could eat what I want at this meals so had to work hard enough to already have worked it off. Tomorrow will be another hard one to work it off too. 500 free 500 free kick w/zoomers broken 1650 free (11-10-9-8-7-6-5-4-3-2-1-) @:05RI w/paddles & bouy went 22:55 500 free kick w/zoomers fast pace 300 free drills 200 free EZ Total 3650 yards
I did 4000 yards today in 80 minutes (4 x 20:00); so the theme number today was "4" and some of its multiples. It included 400 in fly, 400 in back, and 400 in breast work. WARM-UP(1000): 400 EZ swim on 7:30 4 x 100 IM on 2:15 (1:40-1:45) 4 x 50 fr on 1:00 (:38-:39) MAIN (2000): 4 x 200 fr (+50 recovery) on 5:00 (2:54-2:59) 4 x 200 IM (+50 recovery) on 5:00 (3:41-3:45) COOL-DOWN (1000): 4 x 50 fr on 1:00 (:39-:40) 4 x 100 IM on 2:15 (1:45-1:49) 400 EZ swim (7:00) The cool-down was the warm-up in reverse, which gave me a nice sense of symmetry and closure. The 100 IMs were really only moderate pace efforts, so when you throw in the hard 50s at the end of warm-up and beginning of cool-down it amounted to about 2000 yards of pretty hard swimming. The main sets with the longer rest/recovery amount to what I hope is a good VO2max workout. Also did some weights and core work today right after the swim (so I didn't have to get warmed up again). Since I haven't done any of the extra drylands in about a month I decided just one set of everything, 10 reps, very light weight: CORE: Bird Dog Front Plank Side Plank x 2 Flutter Kick on Back Y-exercise Superman (alternating opposite sides) WEIGHTS (*w/ 15-lb dumbbells; w/ 8-lb dumbbells): Lunges* Squats* Sumo Squats* Shoulder Press* Upright Row* Incline Press* Bent-over Row* Bench Press* Lat Pull-down (set on 6) Chest Fly** Reverse Fly** Full Can** I don't take any rests between exercises, just go from one to the other, so it didn't take but about 15-20 minutes. Next time I'll do 2 sets of each ex. and then 3, before I move the weights up again, but the weights are really light (I was doing 1 x 20 of chest presses with 30-lb dumbbells last month); but I don't feel like dealing with the soreness right now.
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