Bloody earache sprang up over the weekend...I went to the docs for some drops as I am not in the mood to nurse this thing...
Anyhow put an earplug in this morning so I could swim without agitating the ear. I id one of Leslie's with my own warm up
I did 4 x 150 :r15 50 stick, 50 fulcrum, 50 swim
4 x 25 fast K 1:00
I wrote to do this 3 times but I realised I would not have time so I did just 1
w/paddles & fins:
16 x 50 free smooth/perfect technique @ 1:10/1:10
1 x 50 strong build to fast @ 1:00
12 x 50 free smooth/perfect technique @ 1:00/1:10
1 x 50 strong @ 90-95% effort @ 1:00
8 x 50 free smooth/perfect technique @ 1:00/1:10
1 x 50 AFAP @ 1:00
Total: 1950 + OYO warm up
This was another workout that kind of weighed on you as you got through it. My AFAP was about :30 but I focused on keeping AFAP Form...I feel I over-spin in my races, so I'm trying to lengthen out my sprint stroke a bit.
Drylands, 50 min:
flutter kicks on bosu, 100
back extensions w/plate, 25 x 1 x 15
resisted crunches on yoga ball using double cable machine, 30 x 3 x 25 -- like these, pretty hard
power wheel roll outs, 3 x 15
tried a few power wheel standing roll outs
-- very hard, will take some practice, need to do it slower
-- here's an example, though I don't think he's rolling out quite as far as he should: [nomedia="http://www.youtube.com/watch?v=TXMZj5U5_Bc&feature=related"]Full Plank Power Wheel Rollouts - YouTube[/nomedia]
med ball slams, 2 x 10
knee tuck jumps, 10
altitude drops, 2 x 6
10 x 25 shooters w/MF @ :35
5 back, 5 belly
10 x 25 breast w/MF @ :35
10 x 25 burst + cruise w/MF @ 1:00
-- dolphin kick; 5 back, 5 belly
1 x 50 AFAP double shooter w/MF
-- went 18 high-19 flat
-- flipped too soon, almost no push off wall
8 x 25 burst + cruise @ 1:00
-- fast hands breast
1 x 50 AFAP fly w/fins
-- went 22 mid-high
6 x 25 burst + cruise @ 1:00
-- flutter kick w/board
1 x 50 AFAP fly/back w/fins
-- went 22 mid
4 x 25 breast pull w/parachute @ 1:00
3 x 25 shooter w/parachute + 25 EZ @ ?
Did a mostly mini core workout at the gym today. Am going to revert to my regular Wed & Sun dryland schedule from here on out. Though there's not much "here on out" left, I guess. Was slightly worried I would be tired in the pool with the double, but I was fine.
I checked out the psych sheets for nationals. I think there will be a good race in the 100 back. In general, the competition in my age group is much more fierce than in Mesa with a big crop of new 50 year olds. I'm somewhat bummed that I failed to enter 50 breast on Friday. I had thought 100 fly would be a better event for me, but likely not so. I just don't think of myself as a breaststroker, so would not usually opt to swim it over a fly event. Oh well, I guess it will be good to see what I can go tapered in 100 fly.
The Jeff Commings write up on the Albatross meet:
Updated March 26th, 2012 at 06:24 PM by The Fortress
Ok, mostly P90X stuff:
Last Thur, 03/22
KenpoX - this was pretty fun, but it's more like a cross between karate/boxing/cardio workout.
Swim, yes, see previous post.
Last Fri, 03/23
Suppose to be StretchX or rest, I opted to Rest I was so tired!!
Back to Day 1, week 2, so that was Chest & Back. Jerry rigged the vasa for pull ups. First week I did 10 reps of pushups, a bit too easy but not bad for driving 13 hours back from Colorado. This day I upped most of the reps to 15x or 20x for the vasa.
Day 2, week 2, so this was plyo x. I think I worked it harder since I was more familiar with the moves, and which ones to strategically do on my minitramp. Substituted dive starts for the bonus round of the 3 other sports.
Swim! SCM, Baylor Fitness Center
6 x 20 sec 10 easy/10 easy sprint
6 x 50 on 1:10
free with PFS
smooth but engaging, 35-33's
4 x (15 sec no breath, straight into 25 blasto no breath) on 1:30
15, 14, 14, 14
300 kick with TYR burners
done as 100 tummy fly/free, 100 sides,100 back no fins
3 x DIVES; 50 each
I was feeling really tired at first, but got into the groove with the easy swims, not overdoing easy vs. all outs. I wanted to go 6 DIVES, but I ran out of time and was wheel-squealing into the car pool line!
Will attempt to swim MWF this week, and swim meet on Sat/Sun. I will most likely bag events except for the 4 x 50's. The thought of going up and back ,then up and back again - it just churns my stomach. I have better things to do with my time - like sitting around sayin', I scratched this event!!
2 X 200 3:20
2 X 150 2:20
2 X 100 1:40
2 X 50 faster 1:00
9 X 100 free 1:40
Descend in sets of 3. Descend only to 80/90%
6 X 50 kick 1:10
8 X 100
odd: stroke @ 85/90% on 2:15
even: easy free 2:00
6 X 50 1:15
Choice. Swim @ 85/90%
1 X 75 easy
1 X 50 blocks
1 X 75 easy
WARM DOWN: 4 X 50 easy 1:00
Utah Masters State Meet
Saturday I had 3 races. 200 back, 50 Fly, and 100 back.
Warm up was about 800 yards of swimming, kicking, and short sprints. Also spent a bit of time getting used to the starting "block" for the backstroke start. This was an unusual setup with a high wall and the grip bar inset into the wall. But after 2-3 practice starts I found that I really liked this arrangement. And I guess it showed as my training partner said I really got an awesome start on both back races but particularly in the 100 back.
200 Back - 2:51±: Not sure what happened in this was one of the worst 200's I've swam since I started doing this race a few years ago. I lost my kick around 100 and really struggled to finish.
50 Fly - 31.85: Was pleased with this time even though I had hoped to go a bit faster. Had a very good start and solid turn. And just a little bit of a glide into the finish.
100 back - 1:12.03: Another solid swim. Had a great start. My swim buddy said I really launched! And had the furthest underwater of everyone in my heat (I did 12 SDK). Turns were all spot on with good (for me) underwaters, 8-6-6.
All in all it was a good meet. I think the times were pretty good considering that I only did a 1 week taper and did not shave. This is probably the only SCY meet I will do this spring, unless the Boise masters does another fun meet in April prior to Nationals. The next meets I know I'll be doing for sure will be a LCM meet in Boise in May, another LCM in June either in Salt Lake or Las Vegas, and then LCM Nationals in Omaha in July.
Swam w/ Roger and Dave x 2. Pool temp down to 84! Someone must have turned the boiler off over the weekend. It is back on full blast and should be back to 86 in no time.
400 Warm up
400 IM Kick
400 IM - 6:00 (5:35)
6 x 50 - :45
8 Times through:
* 100 - 1:10 (held 1:05s)
* 50 Kick - 1:10
* 2 x 50 Pull - :50
400 IM Kick (7:10)
500 Free - 6:00 (5:50)
Roger and I started opposite ends and raced to the black line in the middle of the pool. I let him get way too far ahead. Made a small dent in his lead in the last 200 but it wasn't enough.
100 Cool down
Since long course is not really condusive to the current workouts Leslie is posting and since I went to bed early last night so I was going to be winging it, I did a distance workout. Felt good!
500 free w/snorkle as 50 swim/50kick
500 free kick w/zoomers every 3rd 25 sprint kick
15x100@1:45 free w/paddles & bouy held 1:29's on these
4x50@1:15 free w/snorkle 15m kick 20m swim 15m kick
Total of 3000 meters
12 x 50 fly drills @ :15 RI
caterpillar, chest press, single arm
20 x 25 DPS breast dolphin @ :40
-- focus on keeping head down
20 x 25 @ :35-:40
odds = up tempo free
evens = EZ
8 x 25 shooters w/fins
Mostly just a recovery workout. I wasn't really feeling the easy speed on the up tempo free set. Still tired from last Thursday and Friday I guess. I never do real swim workouts on the weekend anyway. The pool is usually too crazy.
-- Elderly man in a baggy see-through white speedo
-- Mommy practically projecting her entire body over the side of the pool to catch every minute of her kid's lesson and constantly interrupt the instructor. I had to really bite my tongue to not tell her to take a seat as she was right next to me.
-- Another mommy arguing with the swim instructor that her child who couldn't swim a length of the pool should nonetheless be allowed in a group class in the deep end.
-- Noodler attempting to join my lane. No, no, a thousand times no! Lanes are for lap swimming.
-- Man swimming breast and free with his glasses on.
I had a crazy busy weekend with kids' sports. Most notable was the Polar Bear Regatta held at 64 degrees. Last year, I froze to death. Every single boat (all heavyweights of course) from our high school won. Teen Fort's boat won by over 3 lengths. But after getting up super early for me both days, I am bushed. Hopefully, I can get some quality sleep tonight.
This meet was held at an awesome facility held at the North Shore Pool in St.Petersburg, FL. It's right on the Tampa Bay and absolutely gorgeous! I tapered for this meet - sort of a "drop" taper, and I wore my very first tech suit - a Finis that I bought at the Auburn Nationals last summer. Hopefully the drops I made are not totally due to the suit! The seed times I post are from the meet I was in in Feb, and I was NOT sand bagging. The times I did at the Feb meet were (unfortunately) my actual "best" times since I started back last March. Obviously, I have new best times now!
100 IM (1:21.05) 1:18.34
100 breast (1:33.03) 1:27.11
200 free (2:24.53) 2:19.58
200 breast (3:14.19) 3:06.61
100 free (1:07.87) 1:05.1
50 fly (36.80) 34.66
500 free (6:14.70) 5:59.84
Won first in all except the 100 free & 50 fly (surprise) got 2nd & 3rd respectably.
Hoping that my 500 free time puts me closer to being in the Top Ten. We'll see!
Was very happy with that 500 free. Personally I think I would have done better on the 500 free if it was first thing on Sunday instead of the very last event of the day! I also would have done much better on my 200 breast if it was on Saturday, and on my 100 free if I had had more than 22 minutes rest after the 200 breast. Too bad I don't have a say so in the order of events!!
It was a cold outdoor meet today and I really wanted to scratch my events but if the kids couldn't neither could I. I did just enough warmup to loosen up my back and then out of the pool and covered up with a towel and my parka.
My 200 Free was 5 seconds off and my 100 Fly was only off by 3 seconds. Not bad considering I would not get back in the pool for anything but my swims. No warm ups and warm downs. Just too cold!
Like yesterday I just wore a speedo endurance suit and did not worry about the swims.
Wow, I'm exhausted. Finished my 9K continuous swim in 3 hours, 3 minutes, 25 seconds.
My first 5-6K was right at about 1:45/100 pace; but that last hour or so was really killer. Slowed a lot. My last three kilometers averaged about 21 minutes each and my lats felt like they were turning to stone.
Mentally I broke it up into 1K segments as I usually do (it's much easier to think about just finishing the next kilometer--or next 100--than to think, ok, only 5K to go!), but my first 6K were especially crisp, the 1000s coming right in at 17:30, followed by a relaxed 100 (usually about 1:50). At 5K I jumped out to go to the bathroom, little more than a minute break. The 1:45/100 pace started to fall apart right after 6k; I also switched over to breast stroke for my easy 100s between 1000s in that last 3k... trying to give my body short breaks from freestyle.
If my backstroke weren't so pitiful I might try that stroke for my breaks. As it is, I did my final 25 yards one-armed elementary backstroke while nursing the final drops out of my gatorade bottle.
Time... [yawn] for a... [yawn] na... [yawn] ah... [yawn] p.
Updated March 25th, 2012 at 06:16 PM by mcnair
Haven't blogged yet about my Friday and Saturday swims.
Yesterday I did two miles (3500 SCY) continuously; with the exception of 100 breast at the end of each 1000, the whole swim was on my BASE+5 pace and took 62 minutes. I'd like to be able to maintain that for 3 hours today.
Friday's swim was pretty simple:
30 x 100 on 2:00.
I wanted to see if I really could keep that BASE-10 pace going forever with a longer rest. The first ten or so reps were around 1:30-1:33 as I was warming up. Then my next ten were in the 1:22-1:28 range, with about half of them in the 1:22-1:24 range (another swimmer, Haydn, joined me for 4-5 of these and that encouraged me to pick up the pace). The last ten were 1:28-1:34, mostly in the 1:31-32 range as I relaxed and tried to cool down.
Alright, big swim this morning... I'm trying to hit 9K, will leave for the Y in a few.
At the YMCA pool - good day today.
5 x 100 Free @ 1:30
300 Free Pull
200 Kick w/ board
IM's fast, Free's EZ cruise
1 x 400 IM @ 6:00 (went 4:56)
1 x 350 Free Pull @ 5:00
1 x 300 IM @ 4:30 (went 3:45)
1 x 250 Free Pull @ 3:45
1 x 200 IM @ 3:00 (went 2:26)
1 x 150 Free Pull @ 2:30
1 x 100 IM @ 1:30 (went 1:08)
1 x 50 Free Pull @ 1:15
200 Kick EZ w/ board
1 x 500 Free Pull @ 6:30 (went 5:55)
2 x 50 Fly @ 1:00 (:32/:33)
1 x 400 Free Pull @ 5:15 (went 4:45)
2 x 50 Fly @ 1:00 (:33s)
1 x 300 Free Pull @ 4:00 (went 3:33)
2 x 50 Fly @ 1:00 (:32/:33)
1 x 200 Free Pull @ 2:45 (went 2:20)
2 x 50 Fly @ 1:00 (:32/:33)
1 x 100 Free Pull @ 1:30 (went 1:09)
2 x 50 Fly @ 1:00 (:32s)
Made it to 150 miles today! I knew ahead of time that I needed to go at least 5027 to clear the 150 miles, so that's what I did. It was tough to keep going, but at least I picked something (distance pulling) that ate yardage pretty quick at the end.
My Go The Distance 2012 Progress
150.04 miles swum (=264,074 yards, =241,470 meters). View my progress | Go The Distance 2012 results.
Most recent milestone achievement: 150 miles on 03/24.
Kind of a reverse taper of sorts. Need to store a little extra in the bank since I won't get to swim much this coming week. I don't like the idea of only getting two swims over the next workweek, but oh well. I'll make the best of them...depending on the YMCA lap lanes.
The NW Zone SCY meet is kind of starting to fill up now. It's still small by most standards, but the average for meets in our area is about 50-60. Lots of last minute people entering. The entries go through next Tuesday. So far we've got a pretty good signup from other LMSCs from the Zone as well, which will be nice to see some new faces at the meet in Moscow, Idaho. I'm still waiting to see if people from OUR OWN LMSC are going to sign up for OUR MEET!!!!
I enjoyed a sweet swim out at Brighton Beach today with the CIBBOWS crew. The day did not look promising—it has turned a little colder here, and it was very windy—but when I arrived there was a decent contingent of hardy swimmers gathered on the beach in their parkas. They were all gathered around Gilles, who was putting together a contraption of some sort—turned out it was a towable feeding station. It was very elaborate and well thought out, and we all watched and speculated about the chances it would work in the choppy water as he put the finishing touches on his creation.
The water was bracing. Cara got a reading of 50 on her thermometer, four degrees warmer than last week, but we all agreed it felt a little colder than that, maybe because of the waves or cloudy conditions. I wasn’t too slow getting in today, and was rewarded with water that was exceptionally clear. I swam towards the west, into the wind. The conditions were very bouncy and fun—not too much chop. It felt wonderful just swimming along. About 50 meters into the swim I noticed three seagulls hovering over me as I swam, about 15 to 30 inches from the water’s surface. I turned over on my back and tried shooing them away, then tried explaining that I had no food for them, but neither tactic worked—they stayed right over me and followed me wherever I went. That was a little creepy, but I decided I could live with it.
After I while I turned back. Gilles was just getting in the water with his feeding station, so I swam back to see how that would work. On the way I spotted one spider crab, and then another. I hovered over the second one watching it scuttle along the bottom, and even dove down to get a better view. I thought about touching it, but I haven’t quite gotten that brave yet. I tried showing it to Hsi-Ling and Capri, who were both nearby, but they were both taken with their own adventures in the choppy water so I watched the show alone.
After a bit Gilles waved and called to me, so I stroked further out from shore to where he was swimming with Brad and Eli. By this time I had finally lost my seagull, but I noticed a couple swimming over Brad, who was doing backstroke. (He later told me he had tried throwing handfuls of water at the birds to try and get them to go away, but that that had no affect on them). The feeding station was floating along very stably in the waves as Gilles towed it behind him—cool! I swam with them for a briefly, then decided I wanted to head back in closer to shore to see if I could see more crabs.
One of Brad’s seagulls followed me as I swam in. I saw a couple of big horseshoe crabs together on the bottom, and a few other more common ones. I floated on my back, thinking that I’d like to stay in being tossed by the waves all day, but knowing it was time to get out. As I headed up to my blanket, which was mostly buried, I could feel the sand crunching in my teeth. Too much grinning on the beach on windy days will do that to you!
For once I had brought too few rather than too many clothes, and I got a little chilled on the beach as I waited for the other swimmers to come back in. I did just enough swimming today to remind myself how wonderful and free it feels to be out in the ocean, no matter the conditions. It makes me happy to contemplate a whole spring of training out here with friends ahead of me.
But back to those seagulls—what were they thinking? Cara was also closely followed. I’ve had them do this before at Brighton, but not to this extent. When they weren’t following swimmers today, they were diving into the water and retrieving bits of seaweed and fighting over crabs onshore. I’m not sure how they obtained the crabs they were fighting over. I didn’t see any of the diving seagulls get one—the crabs I saw crawling along the bottom were in chest-deep water or deeper, and the seagulls I saw diving only submerged a couple of feet or so. It made me wonder whether the gulls were waiting to steal crabs from larger predators that could reach them, and hoped that might be us. (I didn’t dive down and bring a crab to the surface to test that theory.) Also, the three of us who were closely tracked were all wearing pink caps. Maybe I’ll try another color next week!
My swims today did not go well but then again I was not rested nor did I want to. With my bad back I was looking for being looser and out of pain. The muscles stilll have not relaxed enough so I didn't even wear a good suit.
The 100 free was slow and I could feel the lactic acid in my muscles on the second 50. I was told the first 50 was good. Added 5 second here. The 100 back was the same added 4 seconds and felt good.
Tomorrow will be the 200 free and 100 fly.
Swam w/ Dave, George and Mary at HSV Nat. Pool temp 82. Weight before practice - 196. Weight after practice - 191. Still a 5 lb drop despite the cooler temps. However, we did swim a lot further today.
500 Warm up
4 x 100 Kick w/ fins
4 x 100 Free down/IM order back w/ fins
16 x 50 IM Order
300 - 3 x 50 Free/50 fly
300 - 3 x 50 Free/50 Back
50 Free/50 Back
300 - 3 x 50 Free/50 Breast
50 Free/50 Breast/50 Free
4 x 100 Free negative split
200 Cool down
Utah Masters State:
The only race Friday was the 100 free.
Had a good swim. Did a warmup of about 800-900 yards. Was in heat 2 Lane 4. Had a good start and turns were solid. Went 1:01.9. I'm very pleased with this time as I did not shave and did only 1 week taper. Did about 5 minute swim down after.
Today will be 200 and 100 back and 50 fly.
Updated March 24th, 2012 at 04:47 PM by poolraat
PM only SCY (slept through alarm and had work in the AM so no early swim!)
another PWB workout w/ modifications
600 (100 FR/400 IM K/Dr/100 FR)
4x100 @ 1:15 light descend 1-4
4x50 @ 1:00 VS FR kick w/ board
3x400 @ 5:00 D1-3 (4:42, 4:33, 4:22)
5x50 @ 1:00 kick FR w/ board
3x300 @ 3:45 D1-3 (3:29, 3:22, 3:14)
5X50 @ :55 kick FR w/ board
3x200 @ 2:30 D1-3 (2:12, 2:08, 2:05)
5x50 @ 1:00 kick FR w/ board
3x100 @ 1:15 D1-3 (1:08, 1:04, 1:02)
5x50 @ :50 kick FR w/ board
300 Free Pull
300 Kick w/ board
Broken 400 IM (4 x 100s @ 2:00)
Fly went 1:04Back went 1:13Breast went 1:18Free went 1:03 (I was more tired than I should've been here...maybe I need a little rest)Adds up to roughly a 4:38, which is slower than what I did a few weeks back in Kirkland (4:33), but it felt decent.LMSC record is 4:29 and change, which I feel is doable100 EZ
10 x 50 Kick w/ board @ 1:00 (:50ish)
8 x 75 Free Pull @ 1:00 (:50s)
I found out today at work that I get to work 10 hours shifts all week next week. Happy for the OT, but not happy because I won't be able to swim at all in the mornings since I have to be at work at 5:30am. Production work sucks at times! Oh well.
Good news is that I still have 3 practice sessions left that I can make it to before my LMSC Champs meet NEXT weekend. I guess I'm tapering then. I should be able to swim tomorrow (Saturday), and then Monday and Wednesday evenings at lap swim while my daughter is in lessons at the YMCA pool. I'll just have to take what I can get. At least I'll be rested. This week I've kinda been slacking a little too, but noticed that my triceps are not quite hurting as easily during my hard pulling sets. I guess a little rest won't hurt anything. Maybe I'll throw in a shave along with it for a little extra next week too.