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
3 X 100 1:40 1:30 1:25
1 X 200 3:00 3:00 -
Three rounds. Round 1 interval left, 2 middle, 3 right.
1 X 200 kick + 100 swim
1 X 100 2:00
1 X 50 1:00
4 x 25 fast :30 #4 on 1:00
Four rounds, choice.
IM'ers 1 round of each stroke.
1 X 400 5:30 5:30
5 X 100 1:25 1:20
Two rounds free, swim ir pull
WARM DOWN: 4 X 50 easy 1:00
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
My muscles in my upper back are screaming and the tennis balls are coming to the rescue. Tennis ball self massage.
The sets of 4x75 I really work those fairly fast.
500 free kick w/zoomers as 25EZ/25mod/25fast
I feell like my kick is not as strong but then I do one of those 500m for time and drop time, go figure.
8x25@1:00 burst + cruise
4x75@1:15 free w/zoomers 6-10 SDK's off walls
25 AFAP + 75 EZ@3:00 free went 16
4x75@1:30 breast dolphin w/zoomers
25 AFAP breast + 75 EZ free@3:00 went 25
4x75@1:30 back w/zoomers 5-6 SDK's off walls
25 AFAP back + 75 EZ free@3:00 went 20
300 EZ w/snorkle
Total 2800 yards
Wow...tired after tonight's swim with the team.
We got to the pool today and it was a very light showing for the group. In the fast lane, we had 1 (ME), the second lane had 4 in it, and the 3rd lane was completely MIA. ???
Part of this may be from the immense fire that is happening in the Wenatchee area, and has blanketed most of the town in thick smoke. All outdoor sporting team events/practices have been cancelled until further notice. Lucky for us, we swim indoors (because this is Washington). Still, I think a lot of parents have their kids staying at home vs. going out and exerting themselves in this stuff. I understand completely.
This picture was taken by one of the Wenatchee World (local paper) photographers a day or two ago. This is more toward the north end of town, and I live out of the shot to the left side of the photo. Well, the new fire that has begun showing itself is now coming over the hill directly west of my house a few hills back. I'm honestly not too worried, but it's in the back of my mind. My house does have insurance, and I could use an 'upgrade' from my ol' 1922 baby.
This is the picture of the fire above my house (note this shot was taken by another person from a better vantage point of the fire across town). I can't see the fire from here, but it's out there. If I travel to the nearby city park I can see it clearly in the hills.
Well, on to my swim:
500 Choice DPS
did 75 Free/25 Back
12 x 50 Kick w/ board (except back) IM Order 3x thru @ 1:10
10 x 100 Pull w/ paddles @ 2:00 (50 sculling out front/50 Pull breathing every 5) took 11 strokes per length
600 (25 V-sit scull/50 Streamline back kick) also did 5-6 SDKs on each length of kick
This was tough by the end of it.
5 rounds of:
200 IM cruise then :30 rest (went 2:40s)100 Free build to sprint then 1:00 rest (went 1:02/1:02/1:04/1:04/1:01)
Assigned 6 x 200 Kick w/ fins (odds flutter or dolphin/evens all dolphin)
#1/#2 @ 3:00#3/#4 @ 2:50#5/#6 @ 2:45Well, I began to cramp in the first 100 of the first one, and removed my fins, then continued on doing the rest of them without fins. Didn't make the intervals, but I did get them done.
300 EZ and out
Well, I'm tired, and the coach suggested that I take one night off a week, at least for a little while until my body can fully build into these more intense, lengthier workouts. I agree with him, and have decided that tomorrow will be that day.
AM LCM and PM SCY
5x100 @ 1:30 pull w/ buoy + paddles
400 kick w/ board + fins 50 FR/50 FL
3x200 @ 2:45 pull w/ buoy + paddles + snorkel
6x100 @ 1:25 opposite fin/opposite paddle switching feet/hands after first 3
12x50 @ :50 aerobic FR concentrating on catch and pull + even stroke count
100 swim w/ strapless paddles
200 kick w/ fins on back in S-line 50 FR/50 FL
600 swim (200 FR/100 kick on back)
400 pull w/ buoy only
300 (25 R arm/25 L arm/25 swim BK)
2x (RD1: 75s FR, RD2: 75s BK)
4x75 @ 1:15 25 R arm/25 L arm/25 swim
4x100 @ 1:15 swim
4x75 @ 1:20 kick
4x100 @ 1:10 swim
6x100 @ 1:30 IM aerobic
4x50 @ 1:00 EZ odd: BK, even: FR
Got to the pool as the main group was finishing warm up. Ray was alone in a lane so I joined him. Today was speed sets. Felt pretty good. The 1st backstroke set was fast for me - I had never been able to hold 1:20's for more than 1 or 2. But that took a lot out of me.
5x150 on 2:30 (held 1:56's)
5x150 on 2:30 (1:52,:53,:53,:54,:50)
5x100 Back w/paddles on 1:45 (1:18 to 1:20)
5x100 Free on 1:45 (1:20's, last 1:16)
10x50 on 1:00 (:35's)
3x100 Back w/paddles on 1:45
8x25 Fly on :30/:45 alternating
3x100 Free w/ paddles on 1:30
8x50 Back w/paddles on :55
12 x 25 shooters w/fins @ :40
(6 back, 6 belly)
5 x 50 caterpillar fly drill @ 1:10
10 x 25 burst + cruise @ 1:00
1 x 100 AFAP IM w/fins, :54 high-55 flat
1 x 100 broken AFAP fly w/fins
-- broken for :15 @ 50 & 75
-- 47 (23 low + 12 + 12)
-- too slow, should be 2 seconds faster
-- I stupidly did the first 50 as a no breather and couldn't recover from the oxygen debt.
4 x through:
-- This set was from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]
1 x 30, done as 15 fast breast pullout from a dive + 15 whip kick on back @ 1:00
1 x 50 backstroke kick from a push, no fins @ 1:00
100 EZ kick w/board @ 2:30
#1-3 @ 100 pace, # 4 AFAP
-- went 32 high, 31 high, 31 high, 29 high
-- 17/16 kicks on the 1-3 and stayed under until the flags on the last one
4 x 40 w/bungee cords
-- swim out to 20 yard mark in 10 seconds, hold and do a strong flutter kick on back in streamline for :30, rest :10, zoom in on bungee doing 10 very fast free strokes
-- hard, hard, hard
I thought I might feel a little boggey with yesterday's deep tissue cupping, but felt decent.
Forgot to report on some goggles I tried this summer at my long course meets. I first tried the new Speedo liquid storm goggles at Nationals. (I had needed some new meet goggles.) http://www.speedousa.com/product/ind...32044.12361075. They fit fairly well; I had some small leakage problems at nationals. But tightening and changing the nose piece made them pretty good racing goggles. I also was sent a free pair of Arena cobra racing goggles when I ordered my tech suits. http://www.swimoutlet.com/product_p/25209.htm. I absolutely love these goggles! The best I've ever used. Lil Fort loved them too and used them for several summer league races. I have reclaimed them and hidden them away.
I'm also very excited that we are having a local SCM meet this year, and in November. I'm not sure I've ever swum in a masters meet in November ... It's at Mason too! https://www.clubassistant.com/club/m...1481&smid=4182. I'm considering knocking a couple 100s off at this meet before my taper meet in December. Probably 100 fly and either 100 breast or 100 IM.
Ok, so here's the week recap so far!
Mon - easy swim on my own
Tues - SCM Baylor workout
Wed - today, easy swim on my own
400 warm up
10 x 50 kick on 1:00
no fins; board odds, back odd
3 x 200 pull
==>no. 6 x 50 every other 50
4 x 100 kick
2 moderate with fins, your choice
2 x 100 IM kick, no board no fins
1:45 and 1:38
3 x 150 choice
==>no, did every other 50 easy
4 x 75 on 1:30
IM no free
1:10, 1:05, 1:03, 1:00
3 x 100 choice
==>no, 3 x 50's.
2 x 25's fast
Starting to like the Stretch X and modifying it as needed. I'm too pooped during the week to do much else except yoga and stretching. Currently spending 2+ hours a night with the girls on their schoolwork, yuck! Cuts into my snackin' in front of the TV time as well. That's not a bad thing!
1 X 200 3:20 3:00
3 X 150 2:30 2:15
3 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 300 kick 6:30
8 X 50 kick 1:00
1 X 100 swim
1 X 100 easy 2:00
3 X 50 fast 1:15
Four rounds. 100's are free, 50's are choice.
1 X 200 2:30
1 X 150 2:30
Four rounds, swim or pull freestyle. 200's will be short rest and fast, recover on 150's
WARM DOWN: 4 X 50 easy 1:00
Warm up (900)
200 swim free
3 x (25 fist - 25 scull - 25 1-arm - 25 dps)
- all free
Kick 200 IM
3 x 50/1:00 back, build + dc
50 easy free
Mini Sprint Set (450)
3x through the following:
2 x 25/30 strong
4 x 12.5/30 FAST
50 easy free
- did #1 fly, #2 back #3 free, no times
Main Set (700)
Swim following 3 x's:
- did #1 fly, #2 back, #3 free
1 x 50/1:00 fast
- fly = 37, back = 38, free = 34
2 x 25/1:00 fast
- fly = 17, back = 18, free = 15 (times are for 2nd one only)
4 x 12.5/1:00 fast
1:00 break (swim easy 50 during rest)
- did 200 free w/board & snorkel, 200 on back
100 easy free
Total: 2550 yards
Santa Clara Swim Club Masters - SCY
* 2 x 150 @ 2:05
* 2 x 75 @ ?? 25 drill + 25 swim + 25 drill
* 2 x 50 @ 1:00 back
Set I (550/ 1700)
20 x 25 @ :30 kick 1-4 flutter, 5-8 IM order, 9-12 flutter, 13-16 IM order, 17-20 flutter
Set II (2000/ 3700)
* 1 x 100 @ 1:30 70% (went 1:15, 1:14)
* 3 x 100 @ 1:25 80% (went 1:12 .. 1:13)
* 1 x 100 @ 1:15 90% (went 1:10, 1:09)
* 2 x 25 @ :30 recovery
* 2 x 75 @ 1:15 strong no-free IM
* 2 x 25 @ :30 recovery
* 2 x 50 @ :50 first 12.5 yards AFAP
* 2 x 50 @ :50 last 12.5 yards AFAP
* 2 x 25 @ :30 recovery
Set III (600/ 4300)
4 x 150 @ 2:05 pull #1 first 50 strong, #2 second 50 strong, #3 third 50 strong, #4 easy
** 4500 yards **
I was surprised to see the Santa Clara pool set up for short course when I walked in this morning - the first time I have seen it this way since May. I guess summer is officially over .
I only recently moved up to group 1 so this was the first time I have been with them short course and I wasn't sure which lane to swim in. There weren't very many people there for the beginning of warm-up and I didn't see anyone from the lane that I had been swimming in, so I made a guess and jumped in lane 6. It turns out that without knowing this moved me up to the 1:20 interval group, but this was good as I led the lane after warm-up and mostly stayed with the leader of the next lane over for the entire workout. It is funny - the last couple of workouts I have been thinking that I should move over a lane but I don't know most of the other swimmers or how fast they go so I probably wouldn't have moved on purpose for a while longer.
I always drink water or electrolyte mix throughout workout, but this morning I had several cups of water just after getting up (about a 1.5 hours before practice) and several more just before practice started. My right calf started twitching after the first round through the main set so I used a pull buoy for the second set of 100s and didn't cramp until the last lap of the last 100, and it wasn't bad enough to make me stop or even slow down much. I stretched it out on the recovery 25s and made it through the rest of the set without the pull buoy and without cramps. I don't know if the extra hydration helped or not, but I am going to keep this up to see if it makes a difference.
Updated September 12th, 2012 at 04:34 PM by eric.carlson
Swam after work so I could take advantage of the extra time available for lap swim and swim outside.
Warm up (800)
- did 200 free/200 back
4 x 50/10sr, 25 drill/25 swim dps & build
- did this set IM order
8 x 25/40 strong efforts
- did these IM order x 2
Main Set: Free or Back (1200)
Swim following 2 x's through: 1st time free, 2nd time back
1 x 150/2:30 (2:45 for back) smooth
- went 2:12 free, 2:30 back
2 x 100/1:45 (2:00 for back) strong builds
- went free: 1:30, 1:28; back: 1:40, 1:39
3 x 50/1:15 fast pace
- free: 43-42-40, back: 49-47-46
4 x 25/45 afap
- around 17 for free, 22 for back
Kick Set: (600)
8 x 75/1:30 with fins 25 under - 50 streamline on surface
8 x 50/1:00 smooth with perfect technique
- with buoy and snorkel, no paddles, ave 40
100 easy free and back
Total: 3100 meters
Updated September 12th, 2012 at 02:16 PM by poolraat
Chicago's annual Big Shoulders 5 and 2.5km swims were held last Saturday. Every year I promise myself two things for the next year:
1. never to swim it again because, well, why would I pay to swim in Lake Michigan; and
2. if I break promise 1, only enter the 2.5k, which would give me time to smugly watch other people finishing after myself (hopefully).
Both promises broken, I headed to the starting line at an obscene hour on race morning. The weather had been a bit dodgy leading up to the race, and the organisers had warned of potentially rough conditions. The water turned out to be not too bad, though, and I was pleasantly surprised. Actually, not pleasantly surprised because I like it rough! There was a smallish swell that was nice and regular and some surface chop, but nothing too slappy or random. The water was very murky, which I like, because because the only sandy bottom I want to see when swimming does not belong to the lake.
As usual, I ended up placing in the bottom half of my age group. I took a huge kick to the left boob when the guy in front of me decided to suddenly change to breaststroke going around the 2nd turn buoy. For identification purposes, I noted he had on a full wetsuit and (non adventure style) beard. Couldn't find him on the beach afterwards though. My right shoulder hurt like a b%^& the whole time, but I swam in lovely straight lines, mostly in the right direction.
The best thing about the swim, though, was my sardine suit. Here 'tis:
Here's a sardine:
Here's me and some other swimmers being lapped by the elite wave:
It looks like some of us got stuck in their teeth.
Here's a recipe for sardines on toast, which I may or may not try: