2x100FR, 100BK, 100BR, 200IM Drill, 50K on side, 50swim
BR Drills (400/1100)
4x50 BR Pull with FR kick on 1:00
4x50 BR Double kick on 1:00
Grady's Fly set (Grady said he wanted to do this so we did)(1250/2350)
50x25 Fly on :45
Sore from yesterdays 30 min weight session in the gym.
The fly's were fun, since we had so much rest. Still working on getting the arms to break clean on the fly recovery, got a habit of twisting them, then trying to twist them back to get my thumbs down!
[IMG]jpeg[/IMG]I ended up doing 2 short swim workouts today.
The first workout was swum with my oldest daughter Lindsay. I would love for her to get back into swimming. The exercise would be great for her and it would give me a great swim buddy! She hasn't really done any regular workout type swimming since
2004 so she needs to start easy!
Here's the beginner workout:
**200 Free warm-up Swim
**4 X 50 drill/swim on 1:10
**4 X 50 Kick w/fins on 1:00
**200 Backstroke moderate
**4 X 50 IM roll on 1:10
**Super 500 (free on swims/stroke on 25's)
**Easy 100 cool-down
After the workout she hopped out of the pool and said "I feel like a million dollars!"
I think we're going again on Friday.
A couple hours later I felt the itch to swim a little more. I tried the outdoor pool at the Monon Center this time. I had about 30 minutes before closing time so I hopped in and did this:
**600 free hard
**2 X 250 on 4:15 (1st pull, 2nd swim)
**3 X 125 on 2:15
After the 3rd 125 it thundered and my swim was abruptly ended! I was tired and happy to go home and kick back with a glass of chard!
Hit the Y in the evening for a quick 2 mile run on the treadmill. Also did the following:
2 sets of 10 push-ups with Bosu ball
Hammer curls: 2 sets of 10 x 10
1 set of back extensions
2 mile run at 10 minute per mile pace
1000 yard swim:
400 Reverse I.M
4 x 50 breast kick on 1:00
4 x 50 one-arm fly on 1:00
200 kick with fins
So,I have been outta the water since meet on Saturday. Had lots of things going on with the kids and was not able to venture out to a practice. My son started his football season which takes a great deal of time. My 14yr old daughter, the musician is away at a camp. She plays the trombone in marching band, has been in the dayton youth philharmonic where she was selected to play the stand up Bass. She is also in jazz band where she plays the electric bass. If thats not enough, she is also in a rock band, The Outliers. They have been together for a year. They perfomed last month in local battle of the bands where they got runner up. They entered a regional battle of the bands where they were chosen 1 of 6 bands to compete on Aug 20th. Its a aswesome venue down on the river. Here is a link to one of their more mellow songs- [nomedia="http://www.youtube.com/watch?v=3INC3Vso7pI"]YouTube- Calling For Me by The Outliers[/nomedia] On the right there are also other songs there.
Anyways, felt pretty good in water this evening. Practiced with masters team.
25 yard pool
300 swim/300 kick/300 swim
8x100's @ 1:30 did odds IM, evens fly
1x800 pull, held 1:07s
8x100's @ 1:30 odds IM, evens fly
2x400's first 200 cruise,rest 30, back 200 fast, did 2:01's for the fast 200's
5x100's kick no fins @ 1:45
Swam with the Sharks SCY
4 x 200 S/K/P/S
8 x 100 1-4 50 dr/50 swim
5-8 Descend :10r
4 x 200 IM all :20r
2 x 200 IM
2 x 100 IM
200 Warm down
I swam back instead of the fly on everything.
Then after 3 hours in the office I had
to work outside. 96 Degrees, sunny, humid, no wind where I was.
I love my job (Land Surveyor) But I hate the heat.
I'd rather have it 10 degree's than 90+
Of course those that work with me don't quite agree
on my temperature tolerance.
Wed Jul 28th 2010
I wasn't happy with my 100 fly at zones, I choked right off the turn so I've decided to deck enter the
2010 LONG COURSE SECTIONAL CHAMPIONSHIP
A LONG COURSE METER PRELIM FINALS MEET
Open to USAS registered clubs and swimmers in Texas and Louisiana
THE WOODLANDS SWIM TEAM
July 28 - July 31, 2010
plan to swim
FRI 100 bk 100 fl
Sat 200 im & maybe 50 fr
might time trial 400 IM on Thu & something else on Fri
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6:30 TO 8:00 am
Austin UT Swim Center main pool
swam with tyler, nate, ned, doug, chris
dove in 6:35ish
did easy 50s
assigned 20 x 100 on 2:00
4 x 5 x 50
So SCY season is upon us soon! I'm already starting to plan out my goals and ideas!
Since I like to break things down logically (being that logic is my job) I'm going to start by labeling my high level goals and then giving slightly more detailed goals that I have within those goals.
1) Get Faster (in Swimming)
2) Get Stronger
3) Get Skinnier
4) Build a giant robot that can take over.... .err never mind. (Remember Mike - this is PUBLIC)
My physical stats and goals:
Height: 6'3ish <-- I was 6'2 going into college, grew another inch freshman year
Weight: 210ish <-- Lightest EVER
Shoe Size: 15 <-- Sucks to buy shoes
Waist Line: 34 <-- WOW! I'm so pumped!
Body Fat (as of 7/22/2010): 17.5% <--- GRRR
My body fat is a frustrating one. I have a lot of loose skin - so I honestly feel that it probably skewed the results of the 7 point pinch test. Especially when I can't imagine myself still having another 35 pounds of fat on my body. Regardless - I still have to keep working out anyway. Otherwise how can I get stronger? (What just happened?)
My strength goals:
I don't do a good job keeping stats (like 1MR) of my lifts. I'm not concerned so much with building up that kind of strength. All of my strength goals are to build my body so I can focus more intensively on swimming. So even though my curl is at 12x70 (35 in each hand) using an underhand grip and my lat pull down is at 12x115 - I honestly just want to see those numbers continue to rise on a biweekly to triweekly basis as I spend my 6 days a week at the gym, focusing on developing my extremities while strengthening my core as much as possible. If I can continue lifting and growing stronger - its only going to help me swim faster! (ANOTHER TRANSITION? What's he doing!?)
Swimming stats and goals
Alright - So my only SCY times are in the IL State Meet in April. That was long enough ago - and I've lost 20 pounds since then and have gained a lot of strength. I have a few LCM times - but rather than worrying about converting them. Lets just say I'd better beat them when it comes to SCY. The official times are still there:
50 Free: 32.97
100 Free 1:18.42
I have my goal times for the year to reach for.
50 Free: < 30 sec
100 Free: < 1:10
50 Back: < 50 sec
100 Back: < 1:50
50 Breast: < 55 sec
100 Breast: < 2:00
*Note - if I beat those times, then I just want to continue improvement. If I don't - its fine. I'm just looking forward to trying! Lastly for swimming; I want to learn how to do butterfly by next April for the Illinois state meet. I'd like to be able to do the 50 free in fly. We'll see what I can get my coach to teach me!
Outside of swimming - I'm going to be working up to no less than 5 days a week swimming and if I can - 2 practices per day. We'll see how that lines up with sleep as one can't swim all of those events well if you don't have proper rest and nutrition! (He did it again! That son of a big guy!)
Rest and Nutrional Goals
Now - nutritional goals are nothing new for me. Rest goals however totally are. To help me focus better on my swimming and to allow me to swim more often and more effectively - I need to be properly rested and well nourished.
So to help me rest more - I'm giving up organized recreation outside of swimming for now. As soon as my seasons are over for basketball and both of my softball leagues, I'm going to forgo other offers so I can just primarily focus on my swimming and my workout (lifting and possibly running).
Nutrionally - I need to focus on making sure I keep a solid grip on the reality of my situation - I have to maintain healthy eating habits. I know from experience now that when I do splurge - I end up feeling kind of sick and tired within a few hours. If I'm going to perform - I need to be on top of my game!
I also need to make sure I sleep enough. Which is such a tear for me. One the one hand - if I get up early - get to work early and get home early - I get to have the afternoon to accomplish what needs to be done. On the other hand - my masters team meets at 8:30 at night. That means practice goes til 9:30, and I'm awake til 11 minimum. A 5 AM wake up just doesn't happen on that these days. So especially once basketball and softball are done, I'll take some time to really focus on how I'm going to actually implement these ideas.
Thanks for reading again! Today's post isn't as long - but I still appreciate you reading! So today I'm offering a dinosaur:
50 Free: 32.97
100 Free 1:18.42
50 Free: < 30 sec
100 Free: < 1:10
50 Back: < 50 sec
100 Back: < 1:50
50 Breast: < 55 sec
100 Breast: < 2:00
SCM, with Carrie
After feeling suggish and tired for the last 2 days, today felt great.
Warm - up
(alternated free/back by 200's)
10 x 50/1:00;
Odds -15 yds UW kicking, 35 yards swim build;
Evens - 25 drill, 25 swim build)
(alternated free/back every 2)
1 x 300 free/5:00
1 x 200 Kick/5:00
(4:25, all kicking w/no board, most on back)
4 x 75 build/1:30
(alternated free/back, free at 1:05±, back at 1:10±)
8 x 25/40 FAST
(did #1 fly at 18, and #8 free at 17, the rest back at ±20)
4 x 100/2:00 (front scull, kick, drill of choice, swim)
2 x 75/1:30 smooth
Total: 3050 meters
I went to the 5:30 AGUA workout this morning. Here’s what we did:
500 lcm warmup
6 x 50 FR (25 overkick, 25 dps) @ 1:00
6 x 50 ST (IM order twice thru, 25 fast, 25 easy) @ 1:10
1 x 300 pull
2 x 200 pull
3 x 100 pull
1 x 200 kick w/ fins flutter
2 x 100 kick w fins dolphin
4 x 50 kick w/o fins breaststroke
1 x 300 FL/FR/BK/FR/BR/FR
2 x 200 IM
3 x 100 choice
Yesterday I went to the Y and did weights, and also got in a mini swim workout. Here’s what I did:
800 scy warmup
8 x 25 kick, odds very fast UDK, evens easy
16 x 25 swim, odds very fast IM order, evens easy
I entered the Colonies Zones meet—I decided to swim just 6 events (50/100 BK, 50/100 BR, 50 FR, 200 IM). I had thought about adding the 4IM and maybe a 200 stroke as well, but I’m excited about having a more focused group of events to concentrate on during the next few weeks of training. Plus, with the first day starting at noon, I’m guessing I'll end up swimming 5 or even all 6 of my events within 24 hours, and will be glad I haven't committed myself to more.
I’m also looking at open water races in September and possibly on through the fall. I’ve always been bummed that LC season and OW season are at the same time—they’re my 2 favorite modes of swimming, and I always feel like I’m missing out on one by focusing on the other. This summer I’ve mainly done LC meets—I’ve only been out open water swimming once (although I do have a 2-mile race coming up this weekend). But once summer is over, I’ll be able to swim with the CIBBOWS group on weekends for as long as I want. They have a race at Coney Island on November 6th, and it would be really cool to swim that. So I’m toying with the idea of extending my open-water season through the fall as long as possible. It’s been a while since I’ve acclimated myself to cold water, but I know it can be done.
Felt much better today with alittle more pep.
1000 as 200 swim/pull/swim/kick/swim
500 Back kick w/fins alt by 100 fashion model/arms perpendicular
10x30 from dive as 15 meter breakouts alt free/fly
4x200@4:00 back w/fins 50 rt arm/50 lt arm/50 arms perp./50 sprint felt strong here
400 Free as 50 swim/50 drill
Total 3000 meters
It seemed a little cooler here so I decided to do the 5:30 Nasti workout. Bad choice, the water was 89 degrees lcm and the sun was relentlessly torturous the first 45 minutes of the practice.
Once we got going it was okay. It's amazing what the power of a group can accomplish. Alone I would have melted my motivation and quit early without a doubt.
The workout was adjusted to 50's and 100's. Here's what we did:
**easy 200 warm-up swim
**5 X 100 Freestyle on 2:00
**4 X 50 IM roll on 1:15
**5 X 100 Freestyle on 1:55
**4 X 50 Kick w/fins on 1:15
**5 X 100 Freestyle on 1:50
**4 X 50 Pull on 1:15
**5 X 100 Freestyle on 1:45
**4 X 50 Freestyle on 1:00
**3 X 100 Freestyle on 1:30 (I sat 2 and 4 out)
**4 X 50 Freestyle on 1:15 Descend each 50!
I met with my new Principal today. He seems flexible, energetic, supportive, and very young. I think he'll be just fine!
1.5 weeks of summer break remain.
This week-end I'm doing the 1500 in the quarry at Lakeside in Louisville. I will probably just do Saturday and scratch on Sunday. I'm signed up for the mile, 200 free, 50 Fly, and 50 Breast. I hope the quarry is cooler than outdoor pools currently are.
Bikram Yoga, 90 minutes:
Made it to yoga today for the noon class. It was a bit of a shock to my chakra. Surprisingly, my balance was still pretty good. Not surprisingly, my back is less flexible after my recent long no yoga/no stretching stint. I liked today's instructor, but I have no idea how to "puff out my kidneys."
500, done 50 kick + 50 drill
3 x 50 build
1 x 50 scull
(I missed about 300 of this while chatting with Cheryl. Though nothing is in writing yet, it sounds very promising our team will be intact with some schedule modifications (that I actually prefer). Complaining was very effective in this case.)
12 x 100 @ 2:00, done as 4 x through:
25 fast fly + 50 free + 25 fast fly
25 fast back + 50 free + 25 fast back
25 fast breast + 50 free + 25 fast breast
On the fly & back 100s, I did the middle 50 as a 50 kick instead of 50 free. After a weekend of dogs and gluten, I am wheezing and needed more air. I ended up descending the fly and breast 100s and ascending the back 100s.
6 x 50 kick @ 1:15, done as:
25 kick w/board + 25 kick holding board in air with 2 hands. I find this latter drill nearly impossible.
9 x 100 free, done as:
4 x 100 @ 1:40
3 x 100 @ 1:35
2 x 100 @ 1:30
I used my paddles on these. Always surprised to see me on a Tuesday freestyle night anyway, my coach jokingly asked if I was doing the 400 free at Zones. Ew.
Total: 3500 meters
Today whooped my ass good. I'm hoping to spend tomorrow just making like a sprinter.
I really wish there were more time in life. I need to see an internist, dentist, podiatrist, opthamologist, get a mammogram (which I am apparently too "muscular" to get any reliable results for), etc. I wish someone else could do this for me ... My opthamologist is always urging Mini and me to use prescription goggles. I finally broke down and told him at my last visit that virtually everyone swims with their contacts in.
Here's Glenn Mills' report on the Kingdom 10 mile swim in Vermont. Good article on the anniversary of the 1980 Olympic team that wasn't as well.
Updated July 29th, 2010 at 12:02 PM by The Fortress
Tue Jul 27th 2010
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6:30 TO 8:00 am
Austin UT Swim Center main pool
swam with tyler, nate, ned, doug, larry, tennielle
dove in at 6:40ish
100 k went 1;25
assigned 4 x 150 fl, bk , br
did 150 easy
150 fl bk br went 1:55
assigned 4 x 150
50 fl fast
In the rain again.
300 as 50 kick/50 drill/50 swim
(did 150 free/150 back)
10 x 50 kick as 15m underwater/35m build
(with fins, did odds free/evens back)
6 x 100 kick, no fins
(did 1-2 flutter w/board, 3-6 on back, no board)
500 pull free, w/p&b
700 pull back, w/buoy only
200 drill/swim free and back
Total: 3200 meters
Updated July 27th, 2010 at 04:40 PM by poolraat
I could barely move today in the pool. Just felt yuck. My first 4 sprints were soooo sloooow.
8x25 from block alt fly/free
500 Free kick w/fins every 3rd 25 fast
5x100@1:45 Free kick w/fins got slower each time
200 Free EASY w/bouy
400 Free for time 6:23 not good
200 Free EASY
Total 3000 meters
2x100FR, 200IM drill, 100BK
20x25K w/board (10FR, 5BR, 5Fly) on :40
10x75 FR on 1:05
BR Pull (450/2250)
8x50 BR pull/FR drill (fists) on 1:15
5x100IM on 1:45
2x100 SDK back w/mono-fin
(skipped the 6x75 Fly/FR/Fly due to both calf's cramping)
Coach Steve said that I can break the one minute barrier at the next upcoming meet, if I can hold 31's on :50 (8x50).
Coach Janine has been keeping me on the 75's with the same intent!
Catalina Channel Part 2
The clock started at 10 minutes past midnight, July 20th. The water temperature was a comfortable cool 64 degrees. There was no evidence of the ¾ moon as the cloud cover presented us with a low ceiling…. I thought it was always sunny in LA. To my right was kayaker Peter Phillips. His kayak lit up with a few green glow sticks. To my left was Tobey Ann Saracino… to her left was the mighty Outrider; a 50’ fishing charter boat and one of 2 certified escorts for the Catalina Channel Swimming Federation (CCSF). The cabin was well lit up, and they had a light shining on us also. It was hard to identify the people watching us from the side, as they were back-lit by the boat’s lighting but silhouettes were always visible. I could see Tobey better through the water than above, likewise the kayak to my right. I felt good; breathing every 3 strokes and though I was looking for sea life, there was little to be seen except for a few jellyfish and some chains of phytoplankton. Tobey and I were getting stung frequently, but I assumed that there were lots of renegade tentacles floating around… nothing like the lion’s-mane-wrap-around stings like we’ve been hit with back east, and the discomfort of these little “hits” would fade quickly.
Twenty minutes passes and its time for the first feed. The strobe that I hoped would be a clear signal proved to be useless with the bright lights behind, and a chorus of “FEED!... FEED!... FEED! “ would become the standard communication between all aboard the Outrider and yours truly for the foreseeable future.
Tobey dropped back; I made my way to the boat; bottles dropped; glug…glug… glug; swim onward. Repeat. The only variation being that on every hour, the flavor of my feed would change from EFS fruit punch to ginger tea sweetened with agave nectar. Tobey exited the water on my 5th feed… 1hour 40minutes of swimming. Any night time anxiety I may have had was gone, I was feeling good, and told myself that I was almost 20% through with my swim. Soon the sun would be rising.
Some time went by and John Humenik took the plunge to join me for a bit. John is a super-lean swimming machine and I was a bit concerned that he would catch a chill swimming at my pace. If he did, he kept it well hidden from me, and also kept his exposure to 20 minutes.
Somewhere between 4 and 6 hours, we had a kayak switch. The outrider pulled ahead to let Beth Barnes enter the water and as we made our way toward the boat, the change over was made. Daybreak was upon us now. The lights came on so gradually that it was hard to notice, and the heavy overcast added to this effect. The air was heavy with the smell of bacon and it made me happy to know that the crew would soon be enjoying breakfast. This was Beth’s first crossing and I have to say she was extremely focused and held a straight line and consistent distance the whole time…. Still, on the one occasion when I had to hurl, I was careful to do it while facing the other way.
I had warned everyone that I would not be conversing much during the swim, and indeed the only communications I had with the boat were to confirm that I was eliminating the surplus of my feeds regularly… a learned skill, and I think I am somewhat of an expert.
A quick thumbs up in response to “are you peeing?” …. No need for words.
There were a few other quick communications: once when my feed came to me too hot, and once when Jim requested that I consume some water as he thought the electrolyte content of my feeds was extremely high. He may be right. I cut my hourly intake by 1/3 for this swim and will probably cut it further for the English Channel.
About half way, there was a noticeable drop in temperature… down to 62 degree. With a long way still to go, I thought this would be a problem as I fully expected the temperature to keep dropping as we approached the mainland. This I believe is the norm, but not today. 62 would be the low, and it only lasted for a couple of hours.
Though I wasn’t keeping track of time, I knew that my hopeful goal between 9 and 10 hours had come and gone and still the mainland was nowhere in site, but I felt like I could keep on going so I never asked “how much longer?”, “where are we?”, or any other questions that I really didn’t want to know the answer to. Harris was keeping my FB page updated and told me later that he thought I should be a bit more conversational….. nonsense. There really isn’t much I want to say.
There were several wildlife viewing opportunities for those aboard the Outrider that included dozens of dolphins, a handful of sea lions, and a 10’ blue shark. I saw none of these, but knew of their presence. The dolphins were swimming close to me and I could hear their chattering squeaks and whistles. I saw Beth turn quickly to her right; it startled me and she said there was a sea lion, but the kayak was between it and me. The entire gang rushed to the back of the boat and there was pointing and they were looking with binoculars… Tobey was in the water with me on her second shift; and she noticed this as well though there were no words exchanged between us. My pre-swim address to my crew included a few “please, do nots”…. Please, do not let me see you eating/drinking/puking/shivering/praying/fishing/sleeping/crying/etc, but I failed to mention: Please do not all run to the back of the boat at once like there is a big shark following us. Though seriously, I was never worried and in the dark moment of self doubt I even thought that a nosey shark might be just the thing I need to be able to resign from this seemingly endless swim with dignity.
I was certainly feeling the burn in my mouth, sinus and throat now but was otherwise pain free. I had stopped trying to keep track of the time in my head, but knew I was somewhere between 11 and 13 hours. The currents were quite strong, I was covering less than a quarter mile between feeds, and when I stopped to feed, I was being swept to the back of the boat in those few seconds. As John retrieved my bottles, I asked (looking for some affirmation) “I’m not really going forward… am I?” John’s response was over the top and hysterical… “DON’T BE A PUSSY!” …. I nearly puked from laughing… 20 minutes to the next feed became my mantra.
------- to be continued---------
Bike, 30 minutes
Failure of any real exercise. Just no time. I spent hours driving back from Pittsburgh (why is driving so very exhausting?!?!) while Mr. Fort stayed for some work. Then I hopped on the bike only briefly and had to run off to our last Monday night meet. Only one meet left on Saturday, Divisional Champs and then "I'm free, free at last." We're skipping All Stars this year for the beach.
And happily, it appears that the complaints and hubbub that ensued when the Aquatic Center abruptly and inexplicably terminated our masters program (and proposed a workout blog with a "life fitness" coach) have resulted in an about face. They have "re-hired" Cheryl after advertising the position. Our proposed new practice hours are slightly different (a late morning practice on Sat. after the pool officially opens at 10:30) and a Friday open make up day for weekends when the pool is closed for meets. The 4:45 am practices are still not on the schedule, but that too is under discussion. I know many are bummed about the Saturday practice, but I may actually attend it more, though it is distance free day. I could use it as distance kick day.
The whole incident was preposterous and political. What was really irksome is that one got the feeling the pool staff thought they were running a retirement community where everyone had to take what is offered ... The suggestion of a "life fitness" coach to a team with many competitors on a regional, national and international basis was just ludicrous. I'm at least glad that my kids will grow up not thinking that adults are virtual invalids.
I plan to go to bikram yoga and my evening practice tomorrow.
On other news, Mr. Fort is agitating to do the Reston century ride on Aug. 22 with his new bike. http://www.restonbikeclub.org/restoncentury/. This conflicts with Zones, but Fort Son is in charge of my youngest, which means that he will do nothing other than keep her alive.
Updated July 27th, 2010 at 10:05 AM by The Fortress
On Saturday, took a 12.5 mile bike ride with seven 45 second surges.
Sunday, did a 2 mile easy run at a 9:30 per mile pace.
I swam with the Sharks this morning SCY
I swam by myself after work. SCY
Coach Alex w/sharks
400 Warmup 50 free/50 back
8 x 75 K/D/Swim Choice :10r
8 x 100 Even Pace (I held pace for 6 then descended) :10-15r
4 x 200 Pace again (I descended from pace)
2 x 400 (We only did one)
I think the crazy fast guys did both and then some..
100 Warm Down
Then after work
2 x 100 Kick
10 x 50 desc by sets of 2
6 x 100 Even Free, Odd's back
200 pull (Tried pull buoy again, didn't like it this time)
3 x 100 Even ez pace. warmed down on the last one
I did 5350 Today, The after work was just relaxing.
I need to start every week like this.