It's been a damp and cold day here in the northeast, so I hunkered down next to the pellet stove to work on two papers for my Bible class. Finished my Pneumatology paper and pushed past the half-way mark of my research paper. The last class is tomorrow night, and since I am auditing I'll just hand it in the following week when the kids take their exams.
I received a note that the school was hosting a pizza lunch and movie with the president, so Lena and I went over and watched Monumental, Kirk Cameron's film from a few years back. It was a great look at the plight of the Pilgrims, and a lot different than I remember learning about in school (although I rocked out the big yellow buckle in a 2nd grade play). I'd recommend checking it out if you have access to it.
After watching my niece in her swim lesson, I did the team workout from last night:
- 50 kick/200 swim/50 pull
4 x 75 on :20sr
(Solo/Rec/1900 yds/30 min)
It ended up being family/lap swim, and there was some traffic in the lap lane. Oh well. Went into work from 6-8 to count narcotics during our annual biannual inventory, then came home to relax for the night .
half was slow freestyle, other half was flutter or drill kicking
HR never exceeded 120 BPM
Got lucky this morning and had a workout partner! Jenna always kills me off! Gym for weights & core first, then an hour at the pool.
900 warm-up (100 free, 25 back/breast; repeat x 6)
2 x 200 Pull
4 x 50 @ :45
3 x 100 IM @ 1:45
2 x 150 @ 2:15
200 IM twitch
1 min rest
200 Pull @ 3:00
2 x 150 IM twitch @ 2:20
3 x 100 @ 1:25
4 x 50 kick @ 1:00
2 x 4-cycle speed play,
Oh my goodness I felt trashed this morning. On Saturday I had the misfortune of blowing out my Baker's cyst again - I couldn't walk or anything, so much pain. So Sunday was spent mainly in bed, lying in the lazy boy, etc. This resulted in lower back pain, so I could hardly do my flip turns this morning. Got out rather early.
5 x 100 P @ 1:30
4 x 500; 2 pull, one breast/free, one lollygagging around
2 X 200 3:45
4 X 100 1:45
1 X 400--build--
5 X 100 kick 2:30
8 X 200
1/2: free 3:20
3/4: IM 4:00
5/6: 50 stroke/50 free 4:00
7/8: free 3:00
4 X (4 X 50 1:15
Within each round:
#1 25 easy/25 fast
#2 25 fast/25 easy
WARM DOWN: 4 X 50 EASY
Last night I added a little weight lifting, not much but what I could do on deck while coaching with little 5 pound weights that were available to me.
This morning was more of a normal workout. My speed is gone and I have to build my distance swimming back up now.
500 free kick w/zoomers
10x100@1:30 free w/strapless paddles & bouy went 1:25, 1:25, 1:24, 1:24, 1:24, 1:24, 1:23, 1:23, 1:24, 1:23
500 free kick w/zoomers fast legs did not itch this time may be getting used to it
5x100@:15RI free w/snorkle focus on a steady kick
8x25@:45 fly w/bouy felt strong on this
200 free EZ
100 1 arm fly to loosen back
Total 3500 yards
This was a strong fly day.
500 free kick w/zoomers
8x25@:45 fly w/paddles
200 torque drill w/paddles & snorkle
8x25@:45 fly w/bouy
200 1arm fly
200 fly for time went 3:31
500 free li w/zoomers
Today's workout was cut short due to a breakfast meeting with a friend who is the department chair for civil engineering at USC and my fear of being caught in LA traffic. Ironically I left early but I was still late. This morning I swam long course at the Santa Monica swim center. It's an awesome pool.
10x100 with snorkel on 1.30
6x200 kick on 4mins
12x50 drill on 50
i was very stiff and sore this morning and I am either fighting something or extremely road weary. I get home late tonight and I am the heading out again tomorrow night. At least I get to sleep in my own bed.
Updated May 2nd, 2014 at 09:03 PM by StewartACarroll
1750 EZ @ Sewickley Y. Was pretty dead from yesterday's double.
60 x 25 on 0:30, F, S (fins and snorkel)
1 - 10 min: about 91% E (effort) throughout length11 - 20 min: ~93% E breakout + 3 strokes / 89% E pushoff, UW, as well as remaining strokes to wall21 - 25 min: ~96% E breakout + 3 strokes / 89% E pushoff and UW / 96% E tapering to 83% E for strokes to wall26 - 30 min: ~83% E throughout, maintaining sprint form with the efficiency of getting to wall in about 17s
Might look overly complicated for a simple 30 x 25 free set, but the objective was to reinforce sprint stroke in areas I've been thinking about lately without the cost of exertion and form. The goal was to go reasonably fast with low effort near the end. HR stayed within about 118 -135
Unfortunate News - Alabama swimmer John Servati died from recent tornado weather.
iso lateral (supine) bench
10 reps with 45 each arm18 reps with 90 each arm
several sets and varied opposing foot positions each sideupper body was too fatigued (from day's prior engagements) to fully isolate the torso
3 sets of cable rows each arm
30 minutes of RC stuff with (e.g.) bands, DB's, med ball
yoga poses (hand and foot supported)
Updated April 29th, 2014 at 09:31 PM by __steve__
4 X 100 1:40 1:30
4 X 50 1:00 :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 boyh swims
WARM DOWN: 4 X 50 easy
AM only SCY
400 swim every 4th 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick, even: drill w/ fins
4x under H2O returns
3x200 @ 2:40 light D1-3 pull w/ buoy + paddles + snorkel
I had another early start this morning with a 6am flight to Los Angeles. Due to the early flight I could not make the team workout and get to the airport. My plan was to swim at the public lap session in Santa Monica this evening. Luckily one of my meetings got rearranged for tomorrow afternoon so I was able to head to the pool earlier than I originally planned. The pool was packed with a variety of speeds across the 6-7 people per lane in the public session which made it very difficult to do the workout Tom texted me. I was still able to do my workout but there was nothing of significance time wise today. I also felt really flat and energy less today.
400 swim with snorkel
8x50 on 45 catchup
12x100 on 1.10
16x50 on 1min build to AFAP
8x100 kick on 1.45 kicked as 25 easy, 50 fast, 25 easy
16x25 at 200 pace on 30
i was holding 1.03s on the 100s in traffic. The 50s I was holding 28s to my feet. The kick I was between 125-1.30 depending on traffic. The 25s I was holding 13-14s with a turn.
RC/scap ex, 15 min
cable push pull, 17.5 x 4 x 15 (
explosive leg extensions, 9- x 3 x 15
good mornings 75 x 4 x 8
flutter kicks on bosu, 100
russian twists w/plate on incline bench, 25 x 2 x 25
overhead squat , 45 2 x 8
goblet squat, 60 x 3 x 8
rear delt fly, 75 x 3 x 8
Swim LCM @ Pitt
I decided to try and swim with my team tonight since Pitt is closed and be a "player coach." That was a mistake, immediately got a text saying it was impermissible. I did a workout I would not normally have done. We only had two lanes tonight bc the age groupers, senior team and divers were all practicing at the same time. Very crowded.
4 x 50 drill-kick w/fins @ :10 rest
4 x 25 shooter + 25 EZ w/fins @ 1:10
4 x 50, 4 fast strokes, 4 slow strokes @ 1:00
2 x (4 x 50 kick w/fins) @ 1:10
1 = 15 m fast
2 = 25 m fast
3 = 35 m fast
4 = EZ
Hackett Set: The team was doing free. I did backstroke with fins, though I just kicked the EZ ones. I was targeting :34s on the 200 pace efforts. I mostly did those with some 33s.
16 x 50 @ 1:00
-- every forth one @ 200 pace
12 x 50 @ 1:10
-- every third one @ 200 pace
8 x 50 @ 1:20
-- every second one at 200 pace
-- I missed 3 of these for a bathroom break
4 x 50, all @ 200 pace @ 1:30
-- I did a :31 on the last one
I was too depressed to work out yesterday. Couldn't wrap my brain around a long drive to a crappy pool. Still feeling really down. It's unusual that there is a problem with no solution. I would never have agreed to move here if I had known. Pitt is closed very frequently. And even when it isn't, I spend 2 1/2 hours driving on M-W-F to swim and then coach, which is pretty burdensome.
I'm pretty tired after today's efforts. It was rather a lot, especially in long course, after being sick for so long.
30 x 13m on 0:20 free hypoxic
had to breathe on a couple to catch up
20 x 13m on 0:30 free hypoxic, DFS
10 x 13m on 1:00 free hypoxics, DFS
100 as 50 moderate free / 50 back kick
100 kick as 50 for time (0:46 low-mid) / 50 easy, S
100 as 50 fast / 50 back kick, F
28 on fast
200 drill, F, S
50 HUDKF50 scull50 left arm free50 right arm free
100 free, F not so fast but quick
Next time I go there I need to warm up lightly, and then (like mad) blast a short finned free for time. I was too worn out after the high rep DFS 13m hypoxic sprint stuff to accomplish anything respectful. For personal dignity sake, I need to be fresh on these timed efforts.
Dumbell step-ups onto bench
3 sets of 5 reps each leg with 35's, using vertical jump band kit (4 bands)
Dumbell cleans with a hop (clean weights from knees to sholders forcefully enough to get some air)
1 set of 12 reps with 45's, using vertical jump band kit (4 bands)These make turn me into a clumsy mess while doing them and shortly after. By last rep, there's almost nothing I can do to stand and keep the weights in my hands, then I panickly search for nearest access to sit and remove the elastic tension
Updated April 28th, 2014 at 09:09 PM by __steve__
I'll recap the meet from Saturday at some point, but I had a great time and everything went smoothly. Lots of fast and fun swims by all
Quick workout at lunch today before heading into work:
200 Fr/200 BK
2 x (all with snorkel)
- 100 kick/100 AP/100 pull with buoy
200 IM drill as loosen
(Solo/Rec/1200 yds/20 min)
4 X 100 2:00
2 X 150 2:45
2 X 200 3:30
2 X 100 kick 2:30
1 X 300 free 5:00
1 X 200 IM 4:00
2 X 100 kick 2:30
2 X (4 X 100 broken 2:30 #4 on 3:30
Broken :05 @ 50
10 X 50 1:15
WARM DOWN: 4 X 50 easy
It was a crowded morning at the Y pool this morning, and I'm glad I had some others set up to do a good circle swim workout from the start. We did have some other guy get in with us for a bit, but he moved out quick enough.
omFg, I am a hurting little boy right now!! And that's just from getting out of the pool an hour ago. In fact, I was pretty much done around 6:30am in the middle of the swim, and tried to keep going. I've already hit the Advil bottle early this morning, but probably should've done so prior to the workout! I'll try to make this Monday morning swim a habit though. I was able to swim with Jared (16yrs) and Jordan (a 14 yr. female) this morning. We did basically an IM workout, and it was a killer. This guy had to take a few extra breaks here and there, but I managed.
200 SKIPS (Swim, Kick, IM, Pull, Swim)
8 x 25 Fly @ :40 (SDK to center, 3 strokes, underwater SDK to wall)
8 x 25 Free @ :30 (SDK to center, 3-4 stroke cycles, underwater SDK or flutter to wall)
2 Rounds of:
3 x 300 IM** (No Fly) @ 4:156 x 50 Fly Fast @ 1:10
(2400/3800) (2150/3550 my yardage)
500 Free Pull EZ
4300 Yards (4050 Yards for Me)
**On the 3 x 300 IM no flys, I did the first one as is, but came in right on the sendoff, and had to skip a 50 of the back on #2. I just went ahead and did this on the remaining 300s, so did (50 Back, 100 Breast, 100 Free)
On the Fast 50s Fly, 1st round I went :30, :31, then held :32s
On the 2nd round I went :31, :32, :31, :32, :31, :32
Completely dead in the arms and shoulders after this workout! Definitely way harder than doing my normal "all-free cruise around the lap lane" workouts of late.
I did enjoy swimming with the two others, as they definitely pushed me, even if I was playing the caboose for much of the swim! Jordan was surprised that I wasn't going in the lead. I told her I'm a year older, and way more out of shape than last year.
I tried to get back to normal but still had to deal with some minor dizziness. Other than that I was quite pleased.
I do have to say I worked my legs on my last 500 kick so much that they started itching do to more blood flow.
500 free kick w/zoomers
10x100@1:45 free w/strapless paddles & bouy held 1:23's
500 free kick w/zoomers fast got the blood moving
10x50@1:00 free w/snorkle strong kick holding :47's
Total 3300 yards
"Arkansas Masters Hall of Fame Meet"
Today was the 10th annual Hall of Fame meet. Tonight is the hall of fame banquet for Arkansas Swimming, so the masters put on a meet during the early afternoon. I swam the 100 I.M., 100 BK, and 50 FR on a 200 FR relay. The meet is really short and today where was only one break between events, and all my events fell AFTER the break. I swam the I.M., climbed out, got a drink, and was getting right back in for the 100 BK. Same thing after the 100 BK. All in all, I was happy with how I swam given the short rest. My long axis strokes felt stronger (probably in part from getting back into lifting) while my short axis strokes felt sluggish (probably in part from getting back into lifting...).
100 I.M. - 57.26 (26.73/30.53)
100 BK - 1:03.73 (30.56/33.17)
50 FR - 23.21 (3rd spot on the relay)
Total: 1500 ish