I had another nice workout at the Crotona Park 100m pool this morning. The day's high point was the portable bottom line that my lanemate Andrew fashioned over the weekend--he attached a long piece of neon yellow-green cord to two metal rods, which served as turn-Ts at each end of the pool. His invention worked like a charm, and essentially doubled our pool space, since all the lap swimmers (ie 3-4 people each morning) had been circle swimming around a single seam in the bottom of this un-blacklined pool. The lifeguards and other swimmer were impressed, as was I!
Here's what I did:
1000 SLCM warmup (400 FR, 600 BK/FR by 100)
1400, alternating moderate FR and fast FR in a 1/1/2/1/3/1/2/1/1/1 (lengths) pattern
4 x 400 FR, odds pull with paddles, evens swim
3 x 200 warmdown, featuring IM and backstroke
That was it!
One feature about Crotona that I haven't mentioned is the huge locker room. It's actually a basketball court, with a high vaulted ceiling. Small lockers line the walls, and a single bench is placed along the halfcourt line. With just one or two of us in there in the mornings it feels very cavernous and empty, and exposed. Showers are in an adjoining room, and I usually take my clothes in there for changing afterwards.
My weekend was very open-water-swimming-ful. On Sunday I went out to Brighton, where I swam a loop in gorgeous easy-rolling swells, then helped my fellow CIBBOWSers eat birthday cake on the beach. On Saturday, I went up to Connecticut to crew for Andrew, who was slated to do the 25K Swim Across the Sound. Unfortunately the event was cancelled due to some nasty weather, but not before they had ferried all the swimmers/crews/support personnel over to the New York side of the Long Island Sound for the start. (If you're an OW swimmer I guess you have to be prepared to be stymied by weather sometimes). We ended up hitching a ride back across on a gorgeous 45-foot sailboat (traveling under power), which got tossed around in the waves pretty good--the seas were definitely rough and stormy. I felt for all the disappointed swimmers who didn't get to swim, but was glad to at least get a fun boat ride out of the day for myself. I was also very impressed with all the support and preparations that go into putting on that annual swim.
Hoping to swim at Crotona the rest of this week, as long as the weather cooperates! If I log 30 miles there during lap swim hours before the season's end, I get invited to a special Parks Department dinner and party. I think my workout mates and I can all make the cut!
Swam w/ Ray, Charlie, Dave, Cameron and Roger. I spent a good bit of Sunday on a jet ski mostly hanging on for dear life as my kids did their best to throw me off of it. Usually, I feel like I've been in a bad fight the morning after spending a day playing at the lake. This morning, I felt pretty good. My muscle strain is getting better so I pushed it a little harder this morning.
550 Warm up
4 x 500 - 7:30
I swam the first one a bit too fast as I kept trying to chase Charlie down. I had Dave lead the final 4 so I wouldn't be tempted to do anything that would hurt me worse. I think we did these on 6:15 to 6:30. I had minor soreness but I can breathe to my right without severe pain now.
4 x 300 Kick w/ zoomers - 4:30
4 x 100 - 1:45
* Odds Free (1:14s)
* Evens Br (1:23s)
Pushed a little harder but not too much.
800 Free - 10:45
I was shooting for a smooth 1:20 pace and ended up a few seconds off of that. Felt good and the muscle was holding together well.
200 Cool down
1 x 400 swim
4 x 100 kick
1 x Noah's Ark
2 x 100 Drill work
1 x 150 IM w/d
(Solo/Hoosick Falls/1650yds/30 min)
Beautiful morning for an easy swim and motorcycle ride! The only thing better than swimming and riding would be getting paid to do it! Some day I will have to add a swim on the way home from a work meeting that I ride to.
Since Leslie had not posted the workouts by the time I went to bed 9:30ish I decided to do a back loosening one.
I now have cotton mouth bad since they had the chemicals off again.
800 as 200 swim/200 pull/200 kick/200 swim
5x200@4:00 w/fins fly as 50 rt arm/50 lt arm/50 kick/50 swim descending went 3:48, 3:37, 3:30, 3:23, 3:11
4x50 as 25 SDK UW w/zoomers + 25 EZ was actually making half pool today with zoomers normally I gat just get past the 15m mark
200 free w/strapless paddles
100 kick w/zoomers
Totoal 2500 meters
Weights with my son after work this afternoon, since the pool is closed and we have access to Off the Wall for no charge until the Rec reopens.
Rowing Machine: 15:05, 3167m
Bench press: 3 x 8 reps
Preacher curls: 3 x 8 reps
At home: pullups 6 x 3 reps
Hot Tub: 15 min
Wife and daughter are safely in Kenya for two weeks of medical clinics. Apparently a group of monkeys are trying to get into their guest house rooms this week in Namanga, on the Tanzania border near Mt. Kilimanjaro. Praying without ceasing for the team and the people they will be helping.
I know this isn't going to compete with the Olympics swimming very well, but I'm gonna go for it anyway!
I woke up this morning at 5:30am and was on the road by 6:00 for another road trip to a swim meet. On my day off from work none-the-less, after working another 60+ hours workweek. My main goal was to get there by 9:00am when the meet was starting to get checked in for the 1500 Free. Made it!
My first event wasn't scheduled until around 11:45am or so, the 100 Fly, with my 100 Free around 12:50pm. I was in the 2nd heat of the 1500s (alternated girls/boys), so I swam it around 1:20pm or so.
100 Fly - 1:05.99 (season best, new LMSC record)
did this "cold turkey" - no warmup/no cooldown
I also got the pleasure of being seeded right next to the top seed in the event (circle seeding) as well, and he went a casual :58.0
***OH YEAH*** (almost forgot)
I got to talk with Tom Jager at this point of the meet. He is the head coach of one of the teams in our LSC. He thought it was cool that I was out there racing the kids at my age, and that I was doing as well I do.
I'm never going to wash my hand again, even though Tom's sprinting mojo didn't rub off any on me at all!
That's my Olympic moment.
100 Free - 1:02.59 ()
my lack of cooldown didn't help me here, and I just shut it down around 60-75 meters of the race, and did a Lochte "prelims finish" into the wall at the end. Oh well, this wasn't the reason I came to swim today anyway.
1500 Free - 19:20.45 (new LMSC record)
I got a few splits from one of the club coaches (I wasn't even thinking I'd get splits, so this was nice)
200 - 2:26.45
400 - 4:59.25 (2:33)
600 - 7:34.64 (2:35)
800 - 10:12.54 (2:38)
1000 - 12:50.99 (2:39)
1200 - 15:29.37 (2:39)
1400 - 18:07.82 (2:38)
(winner was an 18:12, so I wasn't lapped)
1500 - 19:20.45 (1:13) - picked it up here since I was having a small battle with a kid a few lanes over and wasn't going to get beat by more of these kids!
I was swimming right with another kid for the first 400(same one who basically tied with me in the 1 mile OW two weeks ago), but knew I wasn't going to be able to keep that pace, so I let him go and found my own pace.
My final time is almost :30 slower than last years performance, but it's still good enough for 6th in the current TT rankings (right behind That Guy, and Tjrpatt). I'm human.
The main differences with this swim vs. last year's performance was:
Last year swam in early June vs. late July this yearOnly able to swim maybe 3 days a week of minimal training due to summer work schedule, as compared to the "school year" when work is normal.Overall, I'm still happy with this performance. Looking back at it, I was able to settle into a pace and hold it pretty consistent throughout the race.
That's it for my 2012 LCM season, thank goodness! I've got two more OW races to go, one of them is next Saturday, and another will be next month.
Updated July 29th, 2012 at 10:52 PM by jaadams1
8 x 25 back shooters @ :40
5 x 50 fly caterpillar drill @ 1:10
1 x 50 AFAP breast dolphin w/fins
-- 28 flat
-- didn't bother elbow at the time
8 x 100 backstroke kick w/fins @ 1:30
-- hold under 1:05
4 x 50 double shooter w/MF best average @ 1:30
-- 20 high, 21 flat, 21 flat, 22 flat
-- ran out of air on last one
3 x through:
4 x (25 fast kick + 25 EZ kick) @ 1:00
1 x 50 EZ @ 2:00
round 1: flutter kick w/board & fins, high 11-12 flatish
round 2: dolphin kick w/board & fins, high 11-12 flatish
round 3: back kick, no fins @ 1:30, 14 high-15 flatish
8 x 25 various w/parachute @ 1:00
The pool was the usual weekend mosh pit. But I had half a lane and there were backstroke flags, so all was well. Did a kick focused workout.
Didn't work out yesterday, too busy. My girls had a good day. Lil Fort dropped 18 seconds in her 3000 at Nationals, running 11:39. And my rower Teen Fort, out of nowhere, dropped a :35 50 meter evil (no blocks) at Divisional Champs, handily making all stars. She finally listened to mommy and did her dolphin kick before the pulldown.
I am trying to decide whether to peek at the 400 free relay results. Thus far, I've only seen one Olympic spoiler on FB. I'm wondering whether Lochte can really throw down an anchor worthy 100 free sprint ... Hadn't really thought of him as a freestyle sprinter. And Grevers swam great in the prelims.
7/29 @ Dearborn LCM Meet
Approx. 800 LCM WU
100 FLY T - 1:11
200 fly t-2:53 ouch!
8/2 @ RCHS "Mock Meet" with Swim Camp Kids!
WU 5x50 1:00
During break: 150 easy
50 Fly T-:27 Beat my swimmers
50 Under/Over Relay
Updated August 2nd, 2012 at 10:19 AM by kellys
Brook's sets mean broken sets to me. Swam at Huntsville Natatorium with Peter, Bob, Bob, Mary and Scott.Pool is still set up for LCM.
200/100 Free and Back/Kick
300/100 Free and Back/Kick
400/100 Free and Back/Kick
4x through 50/100/200 (100's IM order, 200 IM)
2x through 200/100/50
2x 50 Free/Back
2x50 Breast Free
I started doing some breast stroke on the IM swims, One day I'll have to start fly.
Thin crowd today, but we had a visitor from Florida - Glenda. Ray wasn't their and Glenda had a workout so we used it. Swam with Peter, Dave M., Cameron and Glenda.
4x100 descending on 1:45 (1:23, 1:17, 1:16, 1:15)
4x100 Kick on 2:00 Back/Free
6x50 Free on 1:00 - 1&6 Easy, 2-5 Build
4x25 on :45
8x200 on 3:15 1-6 Free (2:45 - 2:50), 5-6 Back w/paddles
10x50 on :50 Alt free/back w/paddles
5x100 free w/paddles on 1:30
Starting to kick again and I need to start focusing on improving some of my weaknesses.
The pool at the Y must have been about 84 or 85 since I was able to do a decent distance swim. During my warmup kick someone asked me how I was going so fast kicking. I had to laugh quietly to myself since my kick is slow and stinks compared to most other swimmers.
Lately my little 10 minute run routine has reLly been starting to pay off with my kick. It actually did feel faster today.
1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
500 kick w/zoomers moderate pace
5x200@3:00 free w/paddles & bouy descended went 2:54, 2:51, 2:48, 2:41, 2:35
200 free EZ
Total 2700 yards
Well, I decided to take a little extended lunch break from work today for a little dip in the LCM pool today. I gave up what amounted to 45 minutes of OT in doing so (as well as the 30 minute lunch), but oh well. Swimming is better than work anyway! My main goal was a semi-relaxed swim prior to my meet tomorrow, just so I wouldn't be a day out of the water prior. Goal accomplished. But have to be back at work again now.
Swim at the city pool (LCM) got this done in 20-25ish minutes or so
No pace clock available
5 x 100 Free @ :15 seconds rest
10 x 50 @ :10-:15 sec rest (25 Fly Drill/25 Free)
went 3 SDKs off wall, 3 right arm, 3 left arm, 5 full stroke, then free to wallthis seemed to carry my just past the lifeguard chair from both ends, so I'm assuming I was covering 25M or more before switching to freeA fellow masters swimmer happened to come to lap swim as well, and he had a wristwatch with him to time me:
1 x 100 Free @ 1500 Pace - went a 1:13
This is probably a bit faster that what I'll do...1:15s is an 18:45.
I'd like to be under 19:00, but anything faster than That Guy's time will be suitable.
I felt good, that was enough, hit the showers and back to earning $$$$$.
Tomorrow: 100 Fly, 100 Free, 1500 Free
1 X 300 5:15
5 X 100 2:00
1 X 200 3:30
4 X 100 1:45
1 X 200 kick 5:00
4 X 100 kick 2:30
1 X 100 swim
1 X 100 2:15
2 X 50 1:15/1:30
Round 1 fly,2 back,3 breast,4 choice/no free.
4 X 300 pull 4:30
WARM DOWN: 4 X 50 easy 1:00
Swam at HSA w/ Bob, Bob, Dave, Mary and a couple others. It was set up long course today so that some triathletes could practice for a sprint triathlon coming up. That was good for my chest injury since there were fewer walls. I tested the injury a little more today. Freestyle isn't too bad if I breathe to the left. Other strokes are manageable so long as I don't push too hard. All the fin kicking has torn up my feet. Looking into neoprene socks for my fins.
800 Warm up - half kick w/ fins, half without
All kick for this set was with zoomers
100 Kick easy
100 Kick fr
100 Kick easy
200 IM Kick (I did fly, back, fly on back, free)
100 Kick easy
300 Kick fr
100 Kick easy
400 Kick IM Order down, free back
4 Times through:
* 50 Kick fly w/ zoomers
* 100 kick back/fly on back w/ zoomers
* 200 Kick Free w/zoomers
2 Times through:
* 200 Br kick (no fins!)
* 100 Free
* 50 Free
* 200 IM - easy!
* 100 Free
* 50 Free
I started off today with a little dryland medicine ball work at the Y pool's new dryland workout area. They have a cable machine, various sizes of med balls, mats, small weights and benches, and some more stuff.
My swim buddy was there, and I showed him a minature version of Mike Barrowman's medicine ball/dryland routine that I used to do in the early 90s with my club team. Finished up with a couple sets of 10 vertical streamline leaps for fun as well. Now that I'm home, I can feel the 15 minutes that I did in my arms and chest. I guess this means I'm "out of shape".
Good thing I'm racing in a meet on Sunday too.
5 x 100 Free @ 1:30 (1:10s)
5 x 100 Free Pull @ 1:20 (1:10s)
Main Set: went for a couple quick sprints and outta here - Leslie...this is for you!
1 minute rest
50 Fly AFAP - went :29
@ 5:00 from the start of the first fast 50, I did another:
50 Free AFAP - went :26 (confirmed by the guard)
I didn't really feel much like swimming tonight, so that's it. I may skip out of a couple hours of work around lunchtime tomorrow and head over to the LCM pool for afternoon lap swimming, then get ready for an early morning drive to Spokane on Sunday for the meet.
The Ocean City Masters Swim is tomorrow morning at 9:00 so I walked down the beach to the start point this morning to swim the course. The water conditions were much nicer than last Saturday when the race was originally supposed to run:
(photo snapped several hours later, after the lifeguards and crowds showed up)
I swam the course at a relaxed pace. I had the water to myself except for a couple of surfers, very different from the race tomorrow I am sure.
As we packed up to leave the beach for the day the lifeguards were putting out the course buoys:
It should be fun tomorrow!
Wide grip lat pulldown, 60 x 4 x 12
Explosive leg press, 210 x 2 x 12
Explosive single leg press, 110 x 1 x 12 each leg, 130 x 1 x 12 each leg
Leg abductor, 110 x 3 x 8
Rear delt fly, 60 x 1 x 12, 65 x 3 x 8
Good mornings, 70 x 4 x 8*
Power wheel roll outs, 3 x 15
Total ab machine, 110 x 3 x 15
Altitude drops, 10
* I started doing this exercise last January or so when I couldn't do upper body lifting. I think it's fabulous for SDKs.
10 x 50 various w/snorkel
-- I'm hard pressed to think I could ever go fast in free with a snorkel.
2 x 300 kick ultras done as:
12 x (20 fast + 5 EZ, flutter kick w/board & fins) @ :30
12 x (20 fast + 5 EZ, dolphin kick w/fins & snorkel) @ :30
4 x (25 AFAP + 75 EZ) @ 3:00
16 x 25 w/parachute @ 1:00
--mix of shooters, free, breast
Both the gym and pool were crowded today. This was unbelievable. I had to kick a woman off the leg press machine because she was sitting on it reading a book. I guess she does that between sets? After 5 minutes, I wasn't waiting any longer.
The pool was a disaster -- only 5 lanes, kiddy campers everywhere, slow mo elementary backstroke noodlers, and no backstroke flags. I threw out my planned workout and just did whatever I could manage. Parachutes seem like good bang for your buck in those circumstances. Mason is closed in August and SpringHill Rec is closed for 3 weeks after I get back from the beach (I'm gone Aug 4-18.). I hope Oak Marr is open, or it may be tough to swim.
Drove up to Baltimore later, ready to watch Lil Fort run the 3000 at Nationals tomorrow.
Fast Friday July 27, 2012
Zones are 2 weeks away
I've sent in my entry
plan to Lift weights today
I'm getting stronger & curious to see what difference it will make in my sprint times.
LCM, Main pool
swam with Mike, Todd, Max, Beth, Kendall, Korey & Ned
5:30 - 7:00 dove in around 5:48
~ ~ ~ ~
went 600 easy
10 x ???(pick your distance on 4:00)
she said we could choose 50's, 100's or 200's
I chose 50 fast for time, 50 easy
did 3 or 4 FL from a dive went 28's
& the rest, BK from a BK start
went 30's, 31's & 32's & 29 on my last one
~ ~ ~ ~ ~
2012 Meets & Events
Sat Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
2012 South Central Zones
Meet Info / Entry Form
Updated July 31st, 2012 at 09:34 AM by ande
Kids are at Sr.Champs & didn't want to swim with pre-seniors again (yesterday was a disaster - 2600 in an hour? - & then they were doing stations, which I did do two of them, but really, I had to go to work). Today Marci showed up & then had to leave even before warm-up - she was having tummy troubles, so I ended up doing 90% of this on my own, then joined the Pre-Seniors for the last 1100.
3 x 400 P no paddles on 1:40 base
4 x 300 P w/paddles on 1:35 base
5 x 200 alt breast/free & kick
6 x 100 on 1:40
4 x 150 on ? (where I joined the pre-seniors)
6 x 100 on 1:40 cool down
Total: 5800 LCM
My arms were so tired by the end of all that pulling, I wasn't sure I was going to be able to finish. Luckily the 200's were a bit of a recovery & I was able to do the 100's rather easily with plenty of rest. Felt like I might be getting my second wind on the 150's, as I was able to descend them, but then decided to get out while I was ahead. I'll never get used to going 5000/practice if I over do it so much that I get injured, or get so pooped that I just want to stay home and rest for a few days! It feels good to push myself, distance wise. I feel like I'm getting a jump on my conditioning part of the year by about 2-3 weeks. After the Olympics I'm going to start on P90X - certainly don't think that my pathetic attempts at fitness need to compete with time in front of the TV watching world class athletes!
Updated July 27th, 2012 at 03:34 PM by Celestial
Swam w/ Dave, Dave, Glenda and Cameron. Glenda is visiting from Florida and brought a workout for us. Good thing since our other workouts have vanished from the bin and nobody seemed to be in the mood to make a workout up. I'm still in kick mode only and was very grateful that Dave let me borrow some zoomers that weren't held together with duct tape. I did test my chest strain a little with some easy 50s. It's not ready yet.
450 Warm up
4 x 100 kick w/zoomers - 1:45 descend
4 x 100 IM kick - 2:00 (no fins)
6 x 50 Kick w/zoomers - 1:00 (#1, #6 Easy, #2-#5 IM order hard)
4 x 25 SDK w/zoomers- :45 made no breath on #1. 1 breath for the rest.
8 x 200 Kick w/zoomers - 3:15
4 x 50 Easy - IM Order
50 Easy - Kickboard return