I had gone into this workout thinking that today would be a shorter, taper-type of workout. Huh.... good intentions and all..... Here's what we ended up doing.
6 x 150 on 2:30 as Kick / Drill / Swim by 50s
10 x 75 Fast Free on 1:30, hold best average (did :57s)
100 Easy Free
4 x 50 BR Arms w/ Fly Kick on 1:10
8 x 50 Fly Kick on Back on 1:10
4 x 50 Underwater Streamline Kick on 1:10
6 x 50 Free on :50
300 Pull Cool-Down
Total Yards - 3550
I was actually really happy with the :57s on the 10 x 75 set. The last time I swam a set like this, I skated between :58s and 1:05s. The discrepancy was pretty big during the 10 swims. This time, the range was :56-:58s, with the vast majority (at least 7) coming in at :57. I was really happy with the consistency - especially as the clock seemed to go faster and faster between swims.
As to the kick sets, etc. that came later, I used those as an extended cool-down and didn't push too hard. The 6x50 on :50s set - I made them all in around :40. Not pushing too hard, but it was a little push.
Tomorrow, I need to take it a bit easier in practice.....
Enjoy your swims and I'll check in then.
My legs are feeling stronger than ever.
500 free kick every 3rd 25 Fast
10x50@1:00 breast pull w/fins
200 breast kick w/brfins
3x200@3:00 free w/paddles & bouy desc 1-3 went 2:49, 2:44, 2:40
5x100 free w/snorkle 50kick/50swim keep kick pace with arms
Total 3300 yards
200 Kick w/ board
300 Free Pull
3 rounds of:
2 x 100 Free @ 1:20 (1:08s)2 x 75 Back @ 1:15 (:55-:57s)3 x 50 Fly @ :50 (:31/:32s):30 Q break
10 x 50 Kick w/ board @ 1:00 (started @ :50, but from #4-10 I was between :43-:47, with the final one :41)
Ande is right...if you keep practicing your kicking you will get better at it.
I did this in the Y lap lanes while my kids were in lessons on the other half of pool
300 Free Pull
100 Kick on back
20 x 50 Free @ :45 (holding mile pace - ranged from :31s to :33s)
100 EZ waiting for my son to finish
5 minute break to get my son dressed and sent out with grandma while my older daughter finished her hour long class
Me --> back in the pool for fun
1:15 base/100 Pull set - go fast!
300 Free Pull @ 3:45 (went 3:16)
250 Free Pull @ 3:05
200 Free Pull @ 2:30 (went 2:09)
150 Free Pull @ 1:50 (went 1:34)
100 Free Pull @ 1:15 (went 1:02)
50 Free Pull @ ??? (went :30)
4 x 100 IM @ 1:30 (went 1:14, 1:16, 1:15, 1:16)
100 Free EZ and out
3300 Yards (6100 Yards for the day)
I'm only 1 mile off my GTD pace now. That means I have a can have a little time off for some of the holidays and still be able to make 500 miles.
Had another restless night last night. I hope I can start sleeping better or I won't be worth a crap at the meet this weekend.
300 swim back and free
100 kick on back w/6-8 SDK off walls
4 x 50/1:15 build, odds back, evens free
100 easy free
3 x 50 back/1:15, desc to 200 pace
- went 42-39-36
3 x 50 free/1:15, desc to 200 pace
- went 37-35-32
(was supposed to do 4 x 25 as sprint 12.5 then coast to end, but started talking to a friend in the next lane and ran out of time.)
400 swim easy free to cool down
Total: 1600 yards
long arm crunches, 2 x 50
bicycles, 2 x 50
extreme angle step ups, 25 x 3 x 10
HS hi row, explosive, 120 x 3 x 10
leg press, explosive, 250 x 3 x 10
leg extensions, 70 x 3 x 10
stiff legged good mornings, 45 x 3 x 15
skull crushers, 50 x 3 x 10
altitude drops, 2 x 10
med ball slams, 5:00+
-- hadn't done these in awhile. had a lot of power in these slams. may need to get a heavier power systems ball.
Yoga/Stretching, 30 minutes
I'm kinda tired today after yesterday's longish hard sprint workout. I also don't think I'm 100% recovered from the nasty cold yet. Given this and in light of my sore elbows, I've decided to taper weights before my meets. So I cut weight and #sets today. I had contemplated going to bikram afterward, but decided to stretch myself instead. My schedule for the next week or so is crazy with Lil Fort's all star soccer tournament all weekend and my trip with Mini Fort. I may wait to re-start bikram until after NE Champs and just keep stretching myself.
The HS swim season is getting underway here. Teen Fort says that, with the fast new freshman on her HS team, they will be "dirty."
I also need a new tech suit, since my other new suit got a hole in the seam at the Sprint Classic. I might be using that 20% off Speedo code that came with the masters renewal.
Omega Track Starts:
Updated November 16th, 2011 at 05:54 PM by The Fortress
Solo at Rec (scy)
200 FR/200 BK/200 IM drill w/u
400 FR Pull with buoy
4 x 75 kick
- 50 mod on :60 (~10 sr)
- 25 fast on :30
5 x 125 on 2:00
- 75 on 1:15 DPS
- 50 on :45
- Did FR/FR/BK/BK/Fly only on last 50
75 ez to get back to my water bottle
3 x 100 Kick on 2:15
8 x 100 on 1:30
- 75 on :60 (shuffle fast 25 from last -> first)
- 25 fast IMO on :30
200 loosen and out
(3300, 60 min)
I was feeling a tad sore today, so decided to get some longer sets on cruise mode, with some fast stuff added in. My shoulders were yelling at me on the Fly's - I believe that to be from doing it more in practice and going on day 6 of swimming without a rest day. I am going to take advantage of the week off from work and add yards for my GTD totals and to gear up for the 200 BK at BU.
I went to my men's Bible study for the first time in a few months - they changed the day from Monday -> Tuesday. Nice to get together with them. I probably won't meet up with them again until after the BU meet, but I will work through the study on my own. I have two devotionals that I also digest during the day, and then I listen to Through The Bible (ttb.org)with Dr. McGee every night. He goes through the Bible completely every 5 years, so I encourage anyone interested to hop on the "Bible Bus" with me.
Well, today was the day that I gave myself until to decide whether or not to swim the Louisville meet this coming weekend. I figured if my calves were cramping on the Fast 100s, I would skip the meet. They didn't, so I'm going..... For the first time in a long time, I'm just not excited to compete. I think this will be my last competition until the new year starts. Maybe then I can get back the desire to compete. It feels like I've been focusing on endurance (thus the 3K and 6K Postals) and have forgotten how to be fast. Of course, that being said, the Broken Fast 100s today were all between 1:13-1:15, which isn't bad for me from a push at all. So.... maybe "feeling" fast isn't the best indicator.
Here's what we did today:
1 x 300 IM Order by 75s (did fly drill, back, free) x 4 on 6:00
16 x 25 Free on :30; odd: perfect stroke, even: hard
- 1 x 100 Kick on 2:00
- 1 x 200 Drill/Swim by 50s on 4:00
- 3 x 100 Free on 1:40, 1>3
- 1 x 100 Free Moderate on 2:00
- 1 x 100 Free FAST on 2:30, broken for :10 at 50 (did 1:15, 1:14, 1:13, 1:13)
Total Yards - 3450
So, I'm signing up to swim the Freestyle events on Sunday - the 50, 100, 200, and 400. Should be an interesting day. I've never done a 400 in competition before and haven't done a 200 in close to two years. Guess we'll see what happens!
Enjoy your swims today and I'll check in tomorrow.
This morning we ended up with a fun informal workout group of beach swimmers at Riverbank—John, Rondi, Hannah, Suzanne, and I all shared a lane. Cool, a CIBBOWS-north--all we needed were some post-swim cookies!
I was still tired from yesterday’s workout + last night’s rowing class, and my goal was just to do some long easy recovery swimming, with maybe some stroke and kick thrown in. By the time I finished warming up this was the workout my lanemates had decided on, and it fit the bill perfectly. Here’s how it went:
900 lcm warmup
3 x 1000, as follows:
1000 FR: prime-numbered lengths = kick, non-primes = swim
1000 swim: multiples of 3 = BR, multiples of 4 = BK, multiples of 7 = FL, anything else = FR, strokes that are earlier in the IM trump those that are later in the IM
3rd 1000: grand finale with three variables governing each length: (1) kick or swim?—as above in first 1000; (2) stroke?—as above in 2nd 1000, and (3) speed?—all triangular-numbered lengths (1,3,6,10,15) = sprint, all others = moderate
[This was the first time we did this set long course. The triangle-number part didn’t work out so well, as 3 of the 5 sprints ended up being breaststroke or breaststroke-kick—not a popular option with this crowd! Maybe squares as sprints would work better, since that would make 1 sprint each of FR and BR and 2 of BK, all swimming. To further complicate this set, on each 1000 those of us who were getting lapped had some leeway to choose which 2-4 lengths to drop. I do think this set should be 1050s rather than 1000s, since 21 would be a more interesting number to finish on than 20, but that suggestion didn’t garner majority support this morning. )
400 warmdown + play
During warmdown I tried out one of my lanemate’s forearm fulcrum paddles. I didn’t like them at all, but then my tolerance for wearing extra stuff when I swim isn’t very high. They seemed to force my arms down deeper into the water at the front of my stroke, and made it hard to extend and get a good catch. I might experiment with them more now that I know what to expect. Has anyone used these and found them helpful?
10 x 50K 1:30 Alt FR/BR
4 x 150 FR as Stick Catch-up, fist, Swim 2:15
Love this set-- do it nice and easy for feel and feedback, which I really feel the connection with the water and my rotation on the swim after the two drills.
15 x 100 FR as follows by 25 3 times through set 1:45.
F, M, M, M
M, F, M, M
M, M, F, M
M, M, M, F
F, F, F, F
500 Fin Kick FR/BK by 50
Monday nite I had problems getting to sleep - I was in the bed, but still awake 2 hours later, making it nearly impossible to get out of bed at 5am & get to the pool. (In fact, apparently it was impossible, because I stayed in bed.) Big mistake - that was my one & only opportunity to exercise yesterday, and I blew it. Never Again! Somehow I've got to make myself get OOB no matter what! because I so regretted it later in the day!
Woke up pain free in my elbows once again. Not sure what is happening, but I will not complain. Swam the first 3000 w/out the compression sleeves, then put them on "just in case".
10 x 50 on :45, descend 1-3, progressive
5 x 400 "stroke" - I did fly/free by 50's with zoomers for #1, 3, & 5, and back/free on #2 & 4, working on the "reach" and lifting the hips with each stroke rotation - which takes a lot of air, let me tell you!
10 x 100 kick on 2:00 (w/zoomers on last 5)
9 x 100 pull on 1:30, descend 1-3, progressive - first 3: 21, 19, 17, second 3: 19, 17, 14, last 3: 16, 14, 11.
100 cool down & then showers!
*Happy to see that I am 94% of the way to my 500 mile goal. Guess I'll be doing "extra credit" this year!!
*Just noticed that on the GTD you can actually track your weight & RHR - wow, not sure I want to put my weight on the internet for everyone to see tho.....
So many qbreaks, I lost track of where I took them.
Yesterday: LSD about 2500M
Today: Team Practice SCY Solo (no Josh or NFG)
- 200 swim
- 300 25 right arm/25 left arm/50 swim x3
- I am pretty sure something goes here
- 500 free on 6:30 (5:53)
- 5x100 on 1:10 (made it)
- 400 free on 5:00 (4:40ish)
- 4x100 kick w/fins on 1:30
- 300 free (sub 3:30)
- 3x100 IM (no interval, just went when least likely to collide with lane mate)
- def qbreak here. Discussed relay meet and maui channel swim with new guy Chris and coach Anna. Since chatting was involved, I call them Anna breaks.
- 200 free on 2:20
- 2x100 on 1:10
- 100 ez w/ 30s rest
- 100 fast (1:01)
- 150 ez
This was a lot of yardage for a team practice. With all the qbreaks it took 65 minutes. If Josh would have been here, we likely would have done 1:15 interval straight through, so it was nice to be able to attempt 1:10s, take some qbreaks, recruit for the relay meet and the maui channel swim.
Good workout today, and freakin' difficult. I think starting the main set with 1:10s, I could have done recovery after that and it would have been difficult. The IMs were a work of art... abstract.
Swam w/ Kent, Dave and Jeffrey. Dave and Teresa were a couple lanes over. Pool temp ~83. Wore a new speedo brief. Also have shiny new yellow paddles.
400 Warm up
8 x 100 - 1:40 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)
3 x 200 Pull - 2:20, 2:45, 2:20 (Couldn't make these - had trouble adjusting to bigger paddles)
8 x 100 - 1:35 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)
3 x 200 Pull - 2:45 Descend (2:30, 2:17, 2:15 - finally got the hang of the new paddles)
8 x 100 - 1:35 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)
6 x 50 Kick
* 1 - 3 Descend
* 4 - 6 Descend (1:00 Rest before #6)
Kicked br on :40 for #6
200 Cool down
The pool is fixed the water was 77 and my mouth and lungs say it was good quality!
My legs are feeling really strong today the arms are alittle weak at the moment but still did well on my push set and sprint laps.
500 free lap #5,9,13, and 17 were sprint
500 free kick w/fins every 3rd lap FAST
15x100 free w/paddles & bouy #1-5@1:35 held 1:25, #6-9@1:30 held 1:23, #10-12@1:25 held 1:20, #13-14@1:20 held 1:18 #15@1:15 missed this went 1:16
200 free kick w/snorkle
300 free kick 25 on surface, 25 just below surface, 25 deep
200 free Easy
Total 3200 yards
I didn't swim this morning... I guess I'm enjoying my sleep a little, or still need more after everything last weekend.
300 Free, 100 Kick w/ board, 300 Free Pull
200 IM, 100 Kick w/ board, 200 Free Pull
100 Free, 100 Kick w/ board, 100 Free Pull
10 x 75 Kick w/ Speedo Biofuse training fins** @ 1:30
1st 25 SDK spinner kick 4 kicks on each side (no breath)
2nd and 3rd 25s SDK on back
**Note: These are weighted fins, I just weighed myself and then weighed myself again while holding these fins and I went up 3 pounds, so that's adding a pound and a half to each foot while I'm kicking with them. No wonder its a workout!!
50 EZ to bring some life back to my feet and legs
The guy in the lane next to me asked what I could do for a 50 Breast. I asked, "like right now???" He said yeah. OK, here goes nothing:
50 Breast fast from a push
went a :35 - pretty ok, about like I'd be on a 2nd 50 of a 100, or a 200 IM (kind of)
about 2 minutes later I decided to do a 50 Free fast from a push
went a :25 mid this was good.
100 EZ Free
4 x 125 Free Pull @ 1:30
add that up it's a 5:12 500!
100 EZ and out
A quick one again this morning before work. A bit of stroke work with couple fast swims and then shower time.
300 IM drill
100 buoy only
2 x through the following
round 1 back
round 2 breast
8 x 25 fly r/10
Still playing with my stroke and trying to slowly build some endurance.
Mostly light swimming this morning trying to stay long.
Last night went as follows
400 no walls, turn at the T
Kick set from last Monday night
--200's were with fins
--50's no fins w/board AFAP
200 @ 3:00 80%
3 x 50 @ 1:20
200 @ 3:10 85%
3 x 50 @ 1:15
200 @ 3:20 90%
3 x 50 @ 1:10
200 @ 3:30 cruise
3 x 50 @ 1:05
Lots of rest so we could kick fast.
8 x 50 @ 60 (IM order/fr by 25)
300 pull breathe 3/5 by 50
6 x 50 whistle kick @ ?
--This is where you start with your hands outstretched on the wall kicking hard. At the whistle you flip and swim a strong 50 and repeat. They hurt if you work them.
2 x 300 descend by 100
Kind of a mixed bag of stuff but coach had us working on specific things throughout. Sometimes it is fun to not have those grind it out sets.
As a side note. Our team had a intersquad meet last Friday night. Your entry for the meet was canned goods to donate to the local food bank. Just a fun/social event and hopefully someone will benefit a little. I couldn't make it this year but I thought I would throw the idea out there for anyone that might come across this.
Happy birthday to my son, Preston, who turned 14 today.
Solo at Rec (scy)
- 400 RIM drill
- 2 x 200 FR Pull with buoy on 2:45 (held 2:23)
- 4 x 50 kick on :60 (fr, bk, sdk, bk)
- 4 x 50 FR on :45 (34 -> 32)
- 4 x 100 FR on 1:30 (1:08 -> :05)
- 3 x 50 Bk on :60 (went 33 on the last one)
- 3 x 100 Bk on 1:45 (1:19 -> :14)
- 2 x 50 IMO on :60 (fly/bk. br/fr)
- 2 x 100 IM on 1:45 (1:18 on both)
- 1 x 50 FR on :45 (32)
- 1 x 100 FR on 1:30 (1:03)
- 200 IM drill/kick
- 100 ez
(2800, 50 min)
Felt strong again today. I found this workout in the spring on the forums and decided to pull it out. I worked on descending through the reps on each one, and did well at it again. The original workout called for Free on the 4x (1/2 min), then choice the rest of the way down the cliff (1:15/2 min), but I tweaked those up. I think I could have pushed the 50 BK a tad more, but enjoyed the rest at this point.
I finished getting the garage straightened up, tightened up the gutters on the house, and have a recycling run/Goodwill run set for tomorrow. Maybe a quick motorcycle ride if it is not raining?
Updated November 15th, 2011 at 08:06 PM by rxleakem
Felt pretty good today other than not getting enough sleep last night. Sucks to wake up in the middle of the night and then not be able to go back to sleep.
200 swim as 100 free/100 back
200 kick on back w/at least 8 SDK on each wall
200 pull as 100/free/100 back
4 x 50/1:00 build; odds free, evens back
8 x 25/1:00; odds back, evens free
#1-2 fast breakout
#3-4 fast finish
#5-6 build to 85%
200 easy free
2 x 25 fly fast, focus on breathing pattern of 1 every 3 strokes, swim easy 25 free after each
Cool down with 400 easy swim alternating 100 free/100 back
Total: 1700 yards
8 x 50
odds = caterpillar drill @ 1:10
evens = single arm fly @ 1:00
20 x 25 shooters w/MF
8 back, 8 belly, 4 360s
16 x 25 bursts @ 1:00
8 dolphin w/MF, 4 fast breast pull, 2 back spin drill, 2 free
6 x (50 AFAP w/fins or MF + 150 EZ) @ 5:00
1 = fly, mid 23
2 = fly, mid 23
3 = breast, high 28
4 = double shooter on belly w/MF, open turn, 21 mid
5 = double shooter on belly w/MF, lost fin at the turn
6 = double shooter on belly w/MF, open turn, 21 flat
ART, 30 minutes
Glad my chiro had a last minute opening! Had him work on my elbows some today. He says they'll cool down. There's some inflammation in both the muscles and tendons.
I still felt somewhat tired in the water today. But my times on the AFAP 50s belied that, and I was pleased with them. Focused mostly on kicking today to give the elbows some rest.
Speedo's comment about tapering weights for the LC meet made me think that I need to put some thought into my meet prep/rest for the Last Chance meet and NE Champs. They're sneaking up on me! I did sign up for the LC meet -- 100 free (50 split) and 100 breast.
Updated November 15th, 2011 at 06:45 PM by The Fortress
I wasn't really sure what to expect when I got to the pool this morning. My calves have been smarting ever since the 6K Postal swim on Saturday and my shoulders after yesterday's swim were pretty tight. Still.... a bad day in the pool is better than a good day dry. And, off I went. Here's what I did:
8 x 100 Free on 1:30 (made them all; did 1:22-1:25s)
4 x 200 as 50 Free / 25 Back / 75 Free / 25 Back / 25 Free on 3:45
2 x 450 Free on 7:30
1 x 800 Pull on 12:00
Total Yards - 4050
I was actually pretty happy with today's workout. My calves were very tight and I was really glad to get to the 800 Pull and give my legs a break. Other than that, I opted to do Free w/ a little back instead of full IMs on the 200s and 400s, but added distance to the 400 (went 450s) and made all the intervals. I was really excited to make the 8x100 on 1:30s set. That was a great way to get the workout started.
There is a meet in Louisville this weekend that a few of my teammates are doing. I was planning to swim in it, but I'm just not sure how my legs will hold up. When I try to kick hard in practice (both yesterday and today), my calves start twinging like mad. Guess we'll see how the sprints go in tomorrow's practice before actually signing up - or letting people know I won't be going. Since the online entry deadline isn't until Friday, I figure waiting one more day won't hurt.
That's it for now... enjoy your swims!
This morning’s workout with TNYA was fun and challenging. New coach Sean was on deck, and I started out in the next-to-fastest lane (5 swimmers) and ended up in the fastest (3 of us). Here’s how it went:
1100 scy warmup (400 fr/bk, 400 k/s, 400 pull)
16 x 50, done as 4 x (1 x kick @ 1:00, 2 x drill @ :55, 1 x swim @ :50), one round each stroke IM order
26 x 100:
6 x 50k/50s @ 1:45 [held 1:30s]
50 easy @ 1:15
10 x 100 swim @ 1:30 [did odds fr (1:15-1:17s) and evens fr/bk halfsies (1:18-1:21s)]
50 easy @ 1:30
10 x 100 FR @ 1:25 [made 7 of them at 1:15 or under, skipped a 50 on 9th one]
[The goal of this set was to do the swims 10 seconds under the interval. I knew it would be hard to hold 1:15s on the last ten, and told myself that I could stop and take a break to get back on track if I missed two in a row. I went 1:16 on #5, and was assuming I’d get that break after #6, but surprised myself by making that one. Drat! I made 7 as well, then missed on #8, then felt like I was going to cry if I had to swim another 100 hard so wimped out and swam #9 as a 50 easy. Oh well—now I have a number to focus on bettering next time I do this set!]
I enjoyed this workout, and was glad I moved over to swim the more challenging intervals.