1 X 300 5:30 5:15
1 X 200 3:45 3:30
1 X 100 2:00 1:45
1 X 200 kick 5:00 -
Two times. Round 1 intervals left, 2 right.
8 X 50 kick -build second 25 to fast- 1:20
1 X 100 swim
1 X 50 stroke 1:20
1 X 100 stroke 2:20
1 X 50 easy free 1:20
1 X 50 stroke-fast- 2:00
Four times through.
1 X 800
pull or swim
WARM DOWN: 4 X 50 easy 1:00
Well, I got up to go swim this morning and accidentally knocked my cell phone into water. Ugh! Not exactly the way I wanted to start my day. It's home right now sitting in a bowl of rice. Hope that works....
Then, once I got to the pool, I scraped up my arm on a misjudged turn while wearing paddles. Ugh!
I checked the calendar... it's not Monday today. Just feels like it.
As for practice, since it is Tuesday (really, it is!), it was distance day. Here's what we did:
150 Warm-Up (supposed to be 400... oh well)
1 x 750 Free on 13:30 (supposed to be 800)
4 x 200 on 3:15?? - did 2 kick, 2 free w/ fins
8 x 100 Pull on 1:40
16 x 50 on 1:00 - did in groups of four (wore fins): back, fly, 2kick/2 free, fly/back/fly/free
Total Meters (for me) - 3700
On the 200s, I really don't remember the interval. The 3:15 is a total guess. All I know is that I had about 8-10 seconds rest before I had to go again. Not my best practice, but not my worst either.
On the plus side, our swim meet this weekend is NOT going to be cancelled. This will be my first LCM meet since last July and my second ever LCM meet. I am swimming the 50 Fly, 50 Back, 50 Free, and 100 Free. Should be an interesting (and quick) meet.
Also on the plus side, it is finally a beautiful day in Central Indiana. The sun is shining, there is a light breeze, and it's not raining!!!! YAY! Can't wait to go home after work and enjoy it!
Enjoy your swims today!
One of the local tv stations did a news story on Brook Pate, the Masters Coach in Huntsville, AL: http://www.waaytv.com/mediacenter/lo...ideoid=2585869
I'm at :26 left in the video... the one doing breast stroke while everyone else is doing back stroke.
This morning I has a good swim with a friend at my local Y. Today was my first full workout in over a week, and the goal was simply to get in some easy yardage. We ended up doing a bunch of 500s, but with some little twists to avoid getting too bored. Hereís how it went:
1000 scy warmup
4 x 50 pull desc. @ 1:00
3 x 50 BR drill @ 1:00
6 x 500, FR with traveling 2x50 BK, @ :20-1:00 rest interval, as follows
1st = 200 fr / 100 bk / 200 fr
2nd = 50 bk / 400 fr / 50 bk
3rd = 50 fr / 50 bk / 300 fr / 50 bk / 50 fr
4th = 100 fr / 50 bk / 200 fr / 50 bk / 100 fr
5th = 150 fr / 50 bk / 100 fr / 50 bk / 150 fr
6th = 200 fr / 100 bk / 200 fr
[I pictured the 2 x 50 BKs being like magnets pulled apart after the first 500, slowly working their way back together as the set progressed. Maybe Iíll call this the magnetic backstroke set from now onówe both enjoyed it so it might be a keeper.]
Then we did a couple more 500s just for fun, these incorporating a little kick and stroke:
500 with prime numbered lengths = kick, nonprimes = swim
500, all FR except for lengths that are multiples of 3 = BR, lengths that are multiples of 4 = BK, and lengths that are multiples of 7 = FL
The last week has been tough for me as Iíve been dealing with some health problems. Everything finally seems back on trackóit was so great to be able to swim strong and finish the workout today while feeling good. I felt grateful the whole time I was swimming for things I generally take for granted.
I have entered lcm nationals at Auburn, which I can combine with a trip to see family in Alabama. I will be there for the first two days, then the morning of the third day, before flying back to NYC in time for the 5K swim at Coney Island that Saturday. My event choices were determined as much by the schedule as anythingóIím signed up for the 800 FR, 400 IM, 50 BR, 200 BK, 100 BR, and 200 IM (6th event since I might miss it anyway to make my flight). I havenít been training strokes or speed much at all this summer, so I have no idea if Iíll have any success transforming myself back into a pool swimmer in the 3 weeks leading up to the event! Whatever happens will be fineóIím looking forward to the experience of going to a nationals, swimming at the Auburn pool, and seeing my Florida teammates much more than hitting any specific performances at the meet.
Meanwhile, my next event is quickly approaching. Iím swimming two separate stages in the 8 Bridges swim, on July 8th and 11th. The first stage is 18 miles, the second one 15, both with some current assist. These will be the longest swims Iíve ever done, and Iím getting a little nervous about them! Since my first swim is only 1Ĺ weeks away now, I figure whatever training Iíve done up to this point will have to doóno heroic efforts between now and then. Mostly Iím focused on logistical preparations, like making sure I have everything I need for feedings and such, and deciding which suits to wear. It will be an exciting time!
Got a little more than I expected today. After the main workout, I moved to an age grouper lane. After a couple hundred easy, the coach said: ok... 4 x 100 on 1:25. At this point, I was closing in on 6k. I decided to just go for it and see what happened. Suprisingly, I had no issues keeping up. After that she went to 4 x 100 on 1:20 at which point I was done.
8 x 50 Kick
8 x 50 Pull
3 x 100 Kick descend
50 Fly hard
100 Free hard
50 Back hard
100 Free hard
50 Breast hard
100 Free hard
4 x 100 - 1:25
2 x 50 Cool down
This morning the old lady climbing the steps was back, she barely made it up and just fell in the pool rather than dive.
Had to do some fly to have a chance at a great day later. The elbow was stiff too but obeyed.
1000 kick w/fins alternate by 100's fly/free alternate by 200's kick on back/kick on sides
10x50@1:15 Fly drill alt by 50 skull/underwater recovery w/fins
5x100@1:45 Free w/paddles & bouy held 1:36's
200 Free EASY
Total 3200 meters
Short and to the point...
300 (100 Free/50 back)
300 Free Pull
200 Fly Drill
20 x 50 Free
6 @ :50
5 @ :45
4 @ :40
3 @ :35
2 @ :30 (these were tough, made the 1st one, but touch n go...2nd one just went AFAP)
I got one heck of a workout from this short one. Since my work schedule is making me work more, I'm more tired, and also don't have the opportunity to swim as often as before. I'm just trying to maintain now. We'll see how I do in two weeks at the local USA-S meet.
Updated June 27th, 2011 at 10:48 PM by jaadams1
Got on the bike today for a little bit of "interval" work. Did 3 x 4 miles with a 1 minute recovery between each 4 mile. Did this solo on a course that is rolling hills with a gradual elevation. Hope to reverse later in the week to have a gradual decline.
Anyway, first one was a warm-up with an average of 16.1 mph. Next one was average of 19.0 mph (nice to have a computer to push yourself to go a certain speed). Final one was average of 20.1 mph. Did a 4 mile cool-down. Total ride was 17 miles (includes recovery mileage).
Looking forward to doing the course in reverse at the end of the week and am hoping my averages will be a little higher.
Tomorrow hope to hit the pool.
This morning the pool census was low, because there was an age group meet this weekend, and Coach gave the kids the option of coming at 5:30 or 6:30. Of course, I didn't really have an option. . .
600 pull, speedplay by 100's
600 Reverse IM (I hate reverse IM's!)
600 pull speedplay by 50's
600 stroke/free w/fins
8 x 100 kick on 2:15, descend 1-4, 5-8
6 x 100 on 1:30 - shoulda been 12, but had to get out.
Total: 4400 LCM
Commentary: I am always a little bit depressed or demoralized after watching my son & my lane mates swim in a meet. Why is it that I can swim with these kids, do the same workouts, even swimming faster than them at times, yet in the meets I am so much slower? I know masters don't go much faster in meets than in practice, but seriously?
Mon Jun 27th, 2011 LCM
weighed 220 after practice today
Fri, doubled but didn't blog 2nd WO
Sat swam easy & didn't blog
Sun lifted weights
Tyler asked me to swim on a
4 x 100 free relay this coming Sunday with
him, Mike Varozza, & Chris Eckerman
so I may rest a little this week
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UT, main pool LCM
6:00 - 7:30 dove at 6:08
wore FS PRO jammer
swam with Mike, Chris, Tyler, Todd, Nate & ??
beside Marcio Larry & Jim
2 x (300, 50, 50)
Main SET: LCM
5 x 100 fr 70% on 1:30
4 x 100 fr 75% on 1:30
3 x 100 fr 80% on 1:30
2 x 100 fr 90% on 1:30
100 fr FAST went 1:00
100 fr easy
did around 8 50's
went 26 on last one
DOUBLED today at NOON SCY, larry did too
dove in at 12:10
same as this morning
100 fr fast
25 fr fast at the end of practice
felt sloppy & choppy
2011 South Central Zone LCM Championships INFO
Jul 22 - 24, 2011 in
Shenandoah (Houston), TX
will probably enter:
Fri 400 IM
Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
Updated June 27th, 2011 at 05:24 PM by ande
I felt like crap today and was totally not motivated.
Didn't do the workout that coach sent me. Just used it as a guide and winged it from there.
400 swim - 200 kick - 200 pull/scull
8 x 100/20-30 sr Alternate free and back
4 x 300
2 pull with buoy and paddles/20 - 30sr
2 swim 20 - 30sr
Total: 2800 meters
What is it about Mondays that they always seem to behave the way they do? When I got up this morning, I learned that my younger sister spent her early am hours in the ER. She had been trying to pick vegetables out of her garden for a late night snack (I know... what WAS she thinking....veggies for a snack?! ) and ended up spearing her finger on a stake.
Then, I got to swim practice - early, no less. I was excited because I thought I'd get the entire warm-up in. But... when I jumped into the pool, my goggles snapped. Yep... snapped. The plastic piece holding the nose piece together simply snapped. Ugh... at least I had another pair of goggles in my bag. Guess it's time to hit up Swim Outlet again.
As for today's practice, here's what I did:
4 x 100 on 2:15 Kick 1>4
8 x 50 on 1:05 25 Drill/ 25 Swim
8 x 50 on 1:05 Match and Descend by 2,
8 x 25 on :35 hard/easy, easy hard by 12.5
1 x 200 on 6:00 BROKEN 200 every 50 for 10 seconds rest. Got 2:43.
16 x 50 on :55 PULL Descend by time 1>4, 5>8, 9>12
Total Meters - 2900
To be honest, I'm not sure whether I was happy or not with my broken 200. It felt really bad - like I had no speed at all. But... the last time I raced a 200-meter free (last July), I raced a 3:06. So.... I don't know. I just can't seem to find any speed at all. Just overall kind of frustrating - and my coach is trying to change my arm motion on my freestyle. All in all, it will be a good change, I think. I can definitely feel a much better catch when I do it her way. BUT... I can only do it slowly right now and I'm supposed to have a meet on Saturday (if it doesn't get cancelled for lack of entries). So.... .
Those are my trials and tribulations for today. I'm off to vacuum my house - because having a clean"er" house will make me feel a bit better. Crazy, isn't it?
If you're headed to the pool, enjoy your swims. I'll check in tomorrow.
2 X 200 3:45 3:30
4 X 100 2:00 1:45
1 X 200 kick + 100 swim
4 X 50 -descend 1-4 to 85%- 1:15
1 X 100 @ 100% 3:00
Choice. Three times through.
3 X 400 free 6:00
4 X 250 IM 4:45
Cycle 100 of each stroke through the four swims.
WARM DOWN: 4 X 50 easy 1:00
I didn't have to be at work super early this morning, so I was able to get into the LCM outdoor pool for 30 minutes before work, which is better than nothing. No screwing around, just got in swam and out.
5 x 100 Free @ 1:30 (held 1:15s)
8 x 50 (25 Free/25 Fly) @ :15 rest
1700 LC Meters
Up to 6000m today. Felt pretty good. We will see how good it feels at the end of the week. Had to swim with age groupers at the end of practice for the last few hundred meters. I always feel like a whale swimming with younger kids.
400 Free down/IM order back
200 Kick - Side w/ fins
4 x 50 Kick - no board
200 Kick w/ fins
400 Indiana IM
4 x 50 Kick - no board
3 x 100 Pull
3 x 100 Free down/IM Back
6 x 100 Pull
6 x 100 Free 1-3/4-6 descend
2 Times through
* 3 x 100 Free down/ Breast back descend
200 IM cool down
The OLD lady was back trying to climb the steps this morning. I knew I was locked up on Sunday and that Monday was going to be no different. The first 500 was painful on the back. As for the elbow it was also sore but different type of sore.
500 Free kick w/fins every 3rd 25 pushed as much as I could
3x400@7:00 Free w/paddles & bouy went 6:25, 6:13, 5:59 last one was hard to maintain but I need to get my distance in before Nationals.
3x200@4:00 fly w/fins as 50rt arm/50lt arm/50 kick/50 swim easy this was for my back only was going to try a sprint set but the back was not willing to cooperate.
200 Free w/snorkle EASY
Total 3000 meters
Haven't been on a regular workout routine since early last summer. No excuses really. I did need the break though. One thing I am at least encouraged by - had a massage therapist who works exclusively with athletes tell me she could find no "issues" or tightness in my body after giving me an hour massage. I will need this nugget of encouragement as I come to realize just how out of shape I have gotten by taking it easy for one year.
No plans or goals right now. Just want to see if I can stay consistent for two weeks. After two weeks, I might consider signing up for something.
Today, started out a bit crazy by biking around 1 p.m. Yes, it was in the nineties, but I have a fondness for the heat and feel like I actually have gotten something done when I profusely sweat. My bike ride was just 14 miles and I only averaged 16.5 mph. I guess it is at least a start. Hoping to do weights later this afternoon and will update blog if I do.
Did weights this afternoon. One thing that has perplexed me for some time is why I have never been able to regain the strength in my legs that I had in high school. In upper body, I am not far off at all and may even be as strong. Leg press has been way off ever since I took off three years from working out in my early twenties. In HS, on the leg press, I could do 10 reps of 300 lbs. I usually did 2 or 3 sets. Ever since the break in my early twenties, I am doing well to do 10 reps at 200 or 210. Can't figure it out. Any theories, suggestions, or ideas would be greatly appreciated.
Leg press: 130 x 10 (warm-up), 170 x 8, 180 x 6, 200 x 4.
Calf-raise machine: 2 sets of 55 x 10
Squats: 2 sets of bar x 10
Push-ups: 2 sets of 10 with Bosu ball
Lat Hi-rows: 90 x 8, 110 x 6, 130 x 4
Hammer curls: 2 sets of 10 x 15
Seated Leg Raises: 2 sets of 25
Updated June 26th, 2011 at 06:16 PM by elise526
The NW Zone 1 mile Open Water Championship was in Caldwell Idaho this morning. Was a beautiful day though a bit chilly in the morning.
The 1 mile swim went well and the water was perfect, around 72į and calm. I finished 1st in my age group as I was the only one. Swim time was 26:54. This is about a minute faster than the last time I did an open water mile. And I finished feeling like I could have just kept on going at that pace. Which is probably good because about a half hour after this race I was in the water again swimming a 2 mile race. This also was a good swim and I finished in 56:48.
Had a great time and the venue was great.
Will drive to Boise later today for an open water swim this weekend. Will swim both the 1 mile and 2 mile.
Warm up #1
4 x (100 swim - 50 kick - 50 drill)
10 x 50
2 on 1:00 build, 1 on :55
2 on 1:00 build, 1 on :50
2 on 1:00 build, 1 on :45
2 x 200, 1 with board, #2 on back in streamline
8 x 25/35
#1 12.5 fast/12.5 easy #2 12.5 easy/12.5 fast
#3 25 easy #4 fast
Total: 2000 meters
I was still feeling a little virusy today and rolled into practice a little late.
The theme today was various 400's, 8X I think. I managed to get 6 of them in and it felt just about right.
**4 X 100 Free rest :30
**Alt 100 / 50 / 100 / 50 / 100 Free
rest :10 each
**400 freestyle pull rest :30
**8 X 50 Freestyle rest :5
**2 X 200 freestyle rest :15
**8 X 50 (alternate kick/swim freestyle)