Well, I was quite shocked that I was not sore on Tuesday after the extensive weight workout that I did. I'm not going to get too excited about it though because the last thing that needs to happen is for me to be overconfident on my weights. Too easy to get hurt! I guess I didn't get sore because I am so well-rested after my two year taper.
In any case, hit the weight room again today and did the following workout:
5 minute warm-up on gauntlet
Bench press: bar x 10, 70 x 6, 90 x 4, 100 x 2
Lat hi row: 90 x 10, 100 x 6, 110 x 4, 120 x 2
Hammer curls: 2 sets of 12 x 10
Squats: Bar x 20
3 sets of leg lifts in Captain's Chair
I am somewhat hopeful that I will not have lost too much in the pool. I haven't totally been out of the pool, having done some workouts over the last couple of years. I just haven't done a meet in two years. Meet shape is quite another story. Guess I'll have to enter some this fall to see if I have any hope of getting back to a competitive level.
53 days until Day 1 of the FINA World Masters Championships
Tuesday, April 17
Kinsmen Aquatic Centre
EWU Pool (25m)
3 x (150 swim, 100 pull, 50 kick)
4 x 150 kick @ 3:00 alt. 150 flutter and 150 IM (no flutter)
24 x 25 @ :40 (4 drill + 2 swim, IM - i.e., 6 fly, 6 back, etc.)
24 x 50, alt. 3 drill and 3 pull
20 x 25 @ :40, IM order, every 5th one FAST!
Total Distance = 3850 meters (SCM)
Alberta Masters Provincials
Kinsmen Aquatic Centre Comp Pool (25m)
100 IM 1:07.
100 Back 1:10.
200 IM 2:29.
100 Fly 1:06.
Total Distance (including warmups and cooldowns) = 3000 meters (SCM)
200 Back 2:33.
50 Fly 29.5
100 Breast 1:16.
1500 Free 18:31.
Total Distance (including warmups and cooldowns) = 3800 meters (SCM)
For the most part, I'm happy with these swims. Most of these are my "off" events, but I just wanted to see how fast I could go with them.
The 100 Back is a bit slower than I wanted (1:08-1:09), but I was taking 3 strokes into the wall (after seeing the flags) and that left me very close and scrunched up! I only took 2 strokes in the 200 backstroke, and that was much better.
The 100 Fly is not nearly fast enough yet, but it was probably less than 10 minutes after the 200 IM. I'll swim it again at Nationals.
I was told I looked too tight and too short in the 50 Fly - what else is new? I get choppy in 50s!
I gave up mentally in the 1500 and then cursed myself for doing so when I saw the final time, because I know that I could have pushed just slightly more to go under 18:30; and probably just a bit more to go under 18:20.
4 X 100 1:45
4 X 50 kick 1;15
4 X 150-50 free/50 stroke/50 free 2:45
4 X 100 kick 2:15
1 X 300 free-negative split- 4:30
3 X 100 IM 1:45
3 X 100 free 1:30
1 X 300 IM -
Two rounds. Short break between rounds.
10 X 50 1:00
WARM DOWN: 4 X 50 easy 1:00
Monday - off
Tuesday - P90X 2nd "module", week #5, day 1: Chest, Shoulders, and Triceps
This was really hard. I was still very tired from the meet but I did it anyway. By the end, I had this really, really weird and pronounced shaking in my arms! And since I am very double jointed, it was like a cross between the possessed body of Evil Dead and the Exorcist head turning, except it was my elbow joint.
Ab ribber. I can sort of bicycle backwards, with extreme concentration, but only a few times and then it turns into the brake pedal motion again. But I think I am getting it!
Wed - SWIM!
I went to a real workout! About time, i've been paying my monthly membership!!
SCM, Baylor Fitness Center
Jim Montgomery on deck
another 200 pull
8 x 50 on 50
descend 1 -4
12 x 25's on :35
odd: kick 1/2 UW
Fins and mix kick stroke
200 easy with breath control
8 x 50 on :45
14 x 25's on :35
1 fast, 1 easy
2 fast ,1 easy
3 fast, 1 easy
4 fast, 1 easy
I built an IM
300 easy pull
I did most of the workout except lopped off a bit on the easy stuff and warm up. It was ok. Nothin' special.
Next up: PlyoX tonight and maybe more real workouts the rest of this week. Very non-specific stuff for the next bit here.
AM/PM (started at 11:00 AM, finished at 12:15 PM) only SCY
600 (200 FR/100 BR kick)
5x100 @ 2:00 SKIDS (skull/kick/drill/swim by 25)
3 @ 1:15 D1-3
3 @ 1:10 hold low red HR (1:00s, 25/10)
2 @ 1:00 FR kick
2 @ :50 pull w/ buoy (focus on stroke count)
2 @ :40 4/6/2 turns and D1-2 by effort AND stroke count
12x25 @ :30 w/ fins (4 FL, 4 BR, 4 FR)
#1 - shooter
#2 - 12.5 shooter, fast break out, 12.5 cruise
#3 - 12.5 strong under H2O kick, fast break out, 12.5 fast swim
#4 - EZ
12x25 @ :30 V.S. (4 FR, 4 BR, 4 FL)
Updated April 18th, 2012 at 06:28 PM by Calvin S
It was another crowded morning at Riverbank, and today my usual lane was full of yet a different set of crazy-fast swimmers. My usual RB buddies were all there, plus 4 more of my Iceland-bound TNYA teammates looking to get in some LCM training, as well as other assorted regulars and local swimmers I knew. It was chaotic but fun. Hereís what I did:
900 lcm warmup
300 FR pace
100 IM fast
300 FR pace
200 IM fast
300 FR pace
300 IM fast
300 FR pace
400 IM fast
5 x 200, odds FR w/ paddles, evens FR/BK by 50s, working on maintaining fast turnover on BK
400 warmdown + play
SCY with swim buddy
3 x 300 build
- did free on 1st one
- kicked #2, half with board and snorkel, half on back in streamline
- pulled #3
3 x 500/30 sr: continuous swim, free on smooth, back on strong 25's
- 125 smooth/25 strong
- 100 smooth/25 strong
- 75 smooth/25 strong
- 50 smooth/25 strong
- 25 smooth/25 strong
400/10 sr, did free w/paddles & buoy
300/10 sr, did back w/buoy only
200/10 sr, did free w/paddles & buoy
100/10 sr, did back w/buoy only
Total: 3400 yards
Swam w/ Dave and Dave. Pool temp ~84.
400 Warm up
5 Times through:
* 300 Pull - 3:30 (3:20 - 3:25)
* 50 Easy - 1:30
* 100 IM Kick - 2:00
* 50 Easy - 1:30
* 100 Stroke - 1:30 (Shoot for 1:10 - Br - 1:20, Bk - 1:25, 3 x IM - 1:15, 1:13, 1:13)
* 100 IM Kick - 2:00
* 50 Easy - 2:00
100 Cool down
Well, I'm finally feeling recovered from the weekend at zones and reflecting on my accomplishments so far this season. I took one of Fort's (AKA EvilSprintDiva) workouts and pared off a chunk of yards to suit my plan.
4 x 25 shooters @ :20 RI
4 x 25 no breath free @ :20 RI
4 x 25 scull
4 x (4 x 25) @ 1:00/1:10
1st 25 = burst + cruise
2nd 25 = burst + cruise
3rd 25 = EZ
4th 25 = EZ speed @ 80%
50 EZ between each round
#2 was BR
3 x (25 AFAP + 75 EZ) @ 3:00
-- focus on perfect breakout and nailing the finish
#2 Was BR
Well if you know me I did more than that.
500 free kick w/zoomers
5x100@2:30 fly w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim but with a kickout to the 15m mark
6x50 from block good breakout then EZ half fly half free my first 2 felt horrid but once my back was no longer poping in and out I did great
200 free EZ w/snorkle
Total 2000 yards in 50 minutes
The hotel pool was closed on Monday, so I had my first chance to swim during this trip when we got to the Mediterranean. I'll estimate 0.75 miles in 20 minutes in the chilly, clear water. Might be my only swim until we get home.
Updated April 23rd, 2012 at 03:37 PM by rxleakem
Started off with my same normal running dive 1/2way down the pool, only this time I tweeked something in my lower left side of my back. OUCHY! I was okay for about 25-30 minutes, but the pain started building and had to leave around 45 minutes in to the workout.
5 x 100 Free @ 1:30
300 Free Pull
Main Set (with a group of 4 others in 1 lane - all previous swim teamers so we did well together)
3 x 200 Free (I did IMs) @ 3:00 (went 2:32/2:34/2:34)
5 x 100 Free @ 1:30 (1:05s)
3 x 200 Free (I did Pull) @ 2:45 (went 2:15/2:13/2:11)
5 x 100 Free @ 1:20 (went to the back of the lane and swam these easy)
My back was killing me here, so I got out.
The set continued with:
3 x 200 Free @ 2:30
5 x 100 Free @ 1:15
I was at 3000 yards when I left, but could've been over 4000 in the hour had I been able to stick with it. Oh well... next time. I like swimming Tues/Thurs with these guys, 'cause we can all rock and roll the workouts!
3000 Yards and a couple doses of Tylenol throughout the workday.
I was feeling much better in the afternoon, and after working on disassembling my wife's car that she slightly wrecked yesterday, I had to go take a dip in the pool.
5 x 100 Free @ 1:30 (1:08s)
5 x 100 Free Pull @ 1:25 (1:05s)
5 x 100 @ 1:20 All stroke parts are FAST
#1 75 Free/25 Fly (1:05)#2 75 Free/25 Back#3 75 Free/25 Breast#4 75 Free/25 Free #5 100 IM (went 1:13)I've seen the next set done by Chris Stevenson and others, and thought I'd give it a try today:
Dropdown Interval Set - goal is to swim as much distance on each interval as possible, before descending the yardage by a 25
I started @ 1:40 interval, and descended by :05 each rep down to a final :15 interval.
Did this Free PULL
1:40 - 125 Yards
1:35 - 125 Yards
1:30 - 125 Yards
1:25 - 125 Yards
1:20 - 125 Yards (made it, touch and go)
1:15 - 100 Yards
1:10 - 100 Yards
1:05 - 75 Yards (wussed out here, probably could've made 100, but...)
1:00 - 75 Yards
:55 - 75 Yards
:50 - 75 Yards (:48)
:45 - 50 Yards
:40 - 50 Yards
:35 - 50 Yards
:30 - 50 Yards (touch and go)
:25 - 25 Yards
:20 - 25 Yards
:15 - 25 Yards
The set totaled 1400 Yards as I did it, and was quite entertaining as well. Definitely have to do this set solo, and just keep track of the hand on the clock.
100 Kick EZ
6000 Yards for the day
Gonna start taking it slightly easy again, got to swim another meet (USAS) on Sunday. I got the timeline emailed to me, and it looks like I'll be spread out pretty good waiting for all the age groups to cycle through each event.
My event order: 400 IM, (90 min.), 200 Back, (120 min.), 200 Breast, (60-70 min.) 200 Fly, (70 min.) 200 Free
While swimming my first length of warm-up tonight and discovered we'd switched from scy to scm. My turns were strange during this workout, especially backstroke since they'd forgotten to move the flags.
Upon completing tonight's 3K swim I noticed I felt 100% better mentally after my swim. Thank God for swimming.
SCY, with swim buddy
Swam all free on today's workout
4 x 50/50 ds - 40->38
4 x 50/1:00 Strong - 37-38
4 x 25/:45 burst then cruise
Start with interval that gives no more than 10 sec rest
12-18 x 100 strong, swim until canít make interval
- started with a 1:21 so set interval at 1:30, Stayed under 1:25 until around 5 or 6, then they were around 1:27-28 until #12 or so #15 was 1:30 so I stopped there.
- buoy only, went 300/5:00, 200/3:15, 100/1:45
Total: 3000 yards
My legs really felt the bike rides from the last 3 days. Last night I went about 21 mi with a friend and rode it pretty hard, averaging about 18 mph. With what I did last weekend, I've done about 80 miles on the bike in the last 3 days.
I swam at Riverbank this morning with Rondi, John, and Andrew. It was crowded--we shared a lane for most of the session with three Columbia swimmers and their coach, but the four of us all eventually ended up in the adjacent lane. The Columbia guys were polite swimmers, but they were also quite speedy!
I somehow arrived at the pool without goggles today, but Rondi was kind enough to lend me a pair--reason #647 why itís nice to swim with friends. Hereís what I ended up doing:
900 lcm warmup (400s, 200k, 200p, 100d/s)
5 x 400 FR @ 7:30ish [was pleased with my speed on theseóheld 6:10s +/- :05.]
5 x 200 FR, odds pull with paddles, evens swim
3 x 100 FR/BK, maintaining 60spm on both strokes [thatís pushing the turnover a bit on my BK]
300 warmdown + play
I felt good in the water after a rest day yesterday and happy to be swimming. Enjoyed a nice stretch afterwards on the playground.
Updated April 17th, 2012 at 12:57 PM by swimsuit addict
3 X 250 4:00
3 X 100 1:30
5 X 50 :50
1 X 400 free 6:00
4 X 100 free 1:30
1 X 200 kick 4:30
2 X 100 kick 2:15
1 X 50 easy swim 1:15
1 X 300 IM 5:15
3 X 100-stroke or IM- 2:00
9 X 100 free 1:45
#3-6-9 should be fast
1 X 500 pull
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Roger, Howard and 2 x Dave. Pool temp 84. I think I'm finally getting over this cold/sinus infection. Was able to recover much better today. Still not quite 100% but I was able to do things I haven't for the last week or so.
500 Warm up
125 Free - 2:00
125 Free - 1:55
2 x (200 IM + 50 Fly) - 4:00
125 Free - 1:50
125 Free - 1:45
2 x (50 Back + 75 Free) - 2:00
2 x (200 IM + 50 Kick) - 4:00
2 x (50 Breast + 75 Free) - 2:00
2 x (50 Fly + 150 Free + 50 Fly) - 4:00
3 Times through
* 3 x 100 - 1:20
* 1:00 Break
First 2 rounds I did 25 stroke/75 free. Last round the challenge was to do as little free as possible and still make it. I did 2 x (50 Br + 50 Fr) on 1:17 and 1:18 and 75 Br + 25 Fr on 1:18. Probably should have gone for it and tried to do 100 br at the end.
8 x 25 - :40 IM Order easy/hard
Breaststroke was working well today. Hard br was on :16.5. Fr was around 14 which is pretty quick for me.
200 Cool down
Last weekend I did the Great Lakes meet at Bowling Green as a taper meet. As a team we had been doing a 3-week taper. In my case, I did a couple of the things one probably shouldn't do to get the most out of it:
I took a little over 2 weeks off of swimming immediately prior to the start of tapering. I had to travel out of the country during that time and didn't have access to a pool while I was gone.Because of the above, I increased my yardage and, to a lesser extent, the intensity of my solo workouts just because I felt pathologically out of swimming shape.I'm also training to run a marathon at the beginning of May, and my long runs have gotten up to between 15 and 20 miles over the last few weeks.In addition, I went all winter without getting sick, but I somehow chose the week of this particular meet to come down with a chest cold.
So now that my excuses are out of the way , here's how I did:
I started with the 400IM. This was only the second time in my life I've swum it for time. Last time my splits were:
1 43.71 43.71
2 1:37.01 53.30
3 3:44.83 2:07.82
4 3:44.83 0.00
5 4:38.44 53.61
6 5:34.54 56.10
7 6:18.61 44.07
8 6:59.58 40.97
Excruciatingly slow, but hey I did it.
This time, my splits were:
1 :43.21 43:21
2 1:37.36 54:15
3 2:36.13 58:77 (okay, this one was all recovery )
4 3:31.34 55.21
5 4:23.24 51.90
6 5:15.65 52.41
7 5:57.85 42.20
8 6:37.60 39.75
I took it out really easy, tried to hang in here, and improve on my splits, which I did. It's much better than last time, so I'm happy with this swim. Clearly, there is some low-hanging fruit as far as further improvement goes. That second 50 fly is rough for me, and my backstroke just plain sucks out loud. But I can safely say that I no longer dread this event and will undoubtedly train specfically for it and do it more often.
My other events were 50/100 FR and 50 BR. My times in those were average for me, and given that the entire meet was done in less than 2 hours, I have no complaints.
4 x 250 IM order
-100 swim/100 kick
-50 ez backstroke
10 x 50 drill/swim
-went IM order and then BR on the last two
10 x 12.5 sprint with strong finish
4 x 50 all out from blocks @ 4:00
Big drop in yardage and intensity from last week. We were suppose to a longer warm down along with some turn work. Backstroke and all of my turns are feeling very fast right now. I am going to need a fast backstroke for my upcoming IMs. I haven't gone off the blocks in a long time and was surprised at how fast I was able to go. I am getting pumped for the trip to Greensboro The bigger challenge is making sure work will be on autopilot while I am gone for a couple of days. Will the madness ever stop?
Still having issues with speed right now and left shoulder, lower back issues abound.
My daughter was complaining about getting old at 21 and I just had to laugh.
500 free every 4th lap kick on back
6x25@:45 shooters i could get out to 1/2 pool now but then I pop up when I don't have fins
6x25@:45 no breathers i only made the first one
1st 25 burst + cruise free
2nd 25 burst + cruise fly
3rd 25 EZ
4th 25 EZ speed i could actually do the last 2 as no breathers but then I may have been going more like AFAP than EZ speed since I went 18 and 17 on those
50 EZ between rounds
300 free w/snorkle EZ
2x50 from block sprint to wall then EZ back
Total 2000 yards
I guess I would have to say this was a good workout today.