The focus of the Main Set today was the 200 back. I killed it!!!
The pool temp was around 81 this morning. It was sooo much better than the usual 85 or so.
- did 300 swim back & free, 200 kick, 100 pull
8 x 25/40 drill
4 x 25/40 with fins
1 = shooter
2 = swim build
3 = shooter
4 = swim easy
- round 1 free, round 2 back
Main Set - Backstroke (1800)
1 x 200/4:00 build
- went 3:02, 2:58, 3:01
1 x 200/4:00 FAST, broken
1 x 200/4:00 easy
swim broken 200's as follows
#1 = 100/10sr/100 - went 2:50
#2 = 100/10 sr/50/10 sr/50 - went 2:46
#3 = 50/5 sr/50/5 sr/50/5 sr/50 - went 2:46
150 easy as 50 kick/50 free/50 back
Total: 3000 yards
Updated May 14th, 2012 at 01:56 PM by poolraat
I've been sick most of the week and haven't worked out much at all this week. I felt pretty good today even though my sinus is still messed up. But the rest has been good. Swam some good times today.
In Boise at the West YMCA
Warm up (1300)
300 swim – 200 kick – 200 IM Drill
6 x 50 free w/paddles @1:00 - 25 tempo – 25 smooth dps
8 x 50 flutter or dolphin kick w/board & fins @ 1:00 – burst 1st 25m
100 EZ complete recovery
Sprint Set #1 (300)
1 X 100 AFAP FREE OR STROKE CHOICE
- did backstroke, went 1:16±
Sprint Set #2 (600)
6 x 100/2:00 choice
- did this set all free
1 = smooth dps - went 1:25
2 = negative split - went 1:20
- 3 = fast @ 90% broken at 50 for :10 sec - went 1:10
4 = EZ
5 = AFAP broken at 50 for :15 - went 1:07
6 = EZ
Set #3 (400)
8 x 50/1:00
odds = 80 – 90% effort
evens = EZ
did free, back, fly on odds
200 easy swim
Total: 2800 yards
Went for a 36 mile bike ride later in the day with my coach.
4 X 150 2 on 3:00 2 on 2:45
1 X 300 5:15
4 X 100 1:45
1 X 400 -
1 X 200 kick
1 X 100 swim
1 X 100 moderate 2:00
1 X 100 fast 2:15
1 X 50 moderate 1:15
1 x 50 fast 1:30
Two rounds, choice.
3 X 400
#1 IM 7:15
#2 50 stroke/50 free 7:15
#3 free/negative split
WARM DOWN: 4 x 50 easy 1:00
Wow did the week go fast, I haven't blogged in quite awhile!
The main update is I entered 2 swim meets,
***Local A meet Sat, 06/02
***Texas Senior Circuit #4, Sun, 06/10
so that finally gives me something to get specific about! TSC #4 will be a really big and fast meet, I think. It's one of the last OT qualifying meets (cut off date around 06/18) so I think to keep up with the Jones I can't be dorking around in low 28's.
So, to alter my P90X training, I am doing week #9 and #10 NOW, then do week #8 and week #13 (the "rest" weeks), and then go back to weeks #11 and #12 after that. That means I'll be doing the 2 "rest" weeks going into 06/01 and 06/10.
In the meantime, it's time to start specific training and tapering. No time for more any more conditioning as it is 3 and 4 weeks away from the meets! I started yesterday:
LCM, SMU outdoor pool
Sunday AM workout
4 x 100's on 1:40 descend
1:17?? I doubt it was 1:12.
4 x 50's "sprint" on 1:10
suppose to repeat 3 times, but I did 2 times and got out to get ready for Mother's Day brunch at 11AM.
The 4 x 100's are going to be my cornerstone "conditioning test set" in LCM. If I can do a really solid descend and go to 1:30 interval, that would be great. If I can descend starting at 1:20 quite easily to 1:10 range, then i'll be in very, very good shape. None of this dabbling in the high teens!
Here is the main set/element from Friday's workout:
8 x 75's
2 fast on 1:15 ==> 56, 55
1 easy on 2:00
2 faster on 1:15 ==>53, 52
1 easy on 2:00
2 fastest on 1:15 ==>53, 52
1 easy on 2:00
That was pretty hard. Considering the p90X'ing, I don't feel too bad about the times, but they are definately slower than usual by a modest stairstep. I can go 50's average on faster and fastest, pushing under 50 on a good day. Next season, i'd like to be at 52.5 ave on fast, 50 ave on faster. amd under 50 on fastests.
My birthday on May 22nd! I will be 44. I am getting a whole weight set under 20 lbs. I have 3 lb weights but I know i'm getting at least the 5/10/15 and 20's, possibly the 12.5 17.5's as well. Maybe I should ask for the cords as well. I wonder if I should get the women's cords or the men's set.
My plan for the next 4 weeks!!!
Week 1 (this week!) One Sunday sprinty (check!) and here is what I plan on doing today:
400 warm up
8 x 50's kick/drill
8x 25's choice interval
% increases free (fins optional)
16 x 25's choice interval
variables, 4 each stroke (fins optional)
4 x 100's broken on choice interval
4 x 25's 5 seconds
Attempt to get to 1:00 min mark with time subtracted. Hmmm...Fins optional here, too.
100's alternating pull/kick on choice interval. solid effort. All equipment. Yes, optional for today.
The End, for today!
Wed - Hopefully I can go to SMU LCM sprint workout in the PM!
Thurs - IM day; either nonspecific and do the workout, or do "test race" day on my own again. I will decide after Wed's workout how to balance out and finish Week #1. This could include gearing up for 1 50, or doing lots of dives, or perhaps even doing some stroke sprints to mix it up.
Updated May 14th, 2012 at 11:54 AM by chowmi
I attended the USMS Coaching Level 1 and 2 program this weekend very useful and well presented. It did make for a long day though with the 1.5hr drive there and back.
Sunday I went to 2 soccer games and got myself an awesome farmer tan...I used sunscreen on my head and neck but neglected my arms...I looked (more) ridiculous this morning waddling on deck in a jammer with red arms...
One of Fort's verbatim..
200 IM drill
12 x 50 kick w/fins @ 1:00
Odds = 25 kick + 25 shooter
Evens = 25 shooter + 25 kick
I managed to bang my knees on the bottom on one shooter. 11 and 12 were tough.
8 x 50 burst + cruise @ 1:00 mixed in some BR
1 x 100 AFAP kick for time 2:10
200 smooth free
1 x 100 AFAP swim for time 1:10
200 easy kick w/board
1 x 50 AFAP kick for time :50 that's the fastest I can recall
200 smooth free
1 x 50 AFAP swim for time :32ish
200 EZ kick w/board
Very slow moving today. It may be time to go back to the chiropractor.
200 IM drill
100 scull w/snorkle
12x50@1:00 kick w/fins odds 25kick + 25 shooter evens 25 shooter + 25 kick
8x50@1:00 burst + cruise
At this point one of the masters lanes opened up so Kathy and I moved.
100 kick AFAP went 2:36 that is good for me LC
100 AFAP free went 1:26 this felt like I fell apart on the first lap and kept going
200 EZ kick
Total 2600 meters
It's been more than a week since I've been back on the blog. Still swimming, but way too busy with everything else. I put in about 10 miles this last week and am up over 215 miles for the year now.
Being a step-back week with yardage, I decided to do a mile time trial on Saturday instead of just slogging through a shorter-long swim. I hadn't time-trialed myself since last summer at that distance. Last time I swam a 1750 SCY for time I did 28:20, holding :48/50 pace until it fell apart in the final 200-300 yards. My endurance has gotten much better. I held the :48 pace and had enough left in the tank at 1500 to speed it up for the final 250. I finished in 27:49.
After a 2:00 rest I swam another mile for time, holding a :50/50 pace and coming in right at 29:00.
I was very happy with this result; knocking 30 seconds off of my best mile time trial and then turning around and holding my BASE pace for another mile.
This week: back to the mileage build-up! Though I wonder if my BASE hasn't gotten faster. I probably need to go back and test that again. Am I supposed to be able to hold that pace for a couple of miles?
Afternoon swim at home with Susan. I planned a 4000 yard workout but it took longer than usual to make it from the hot tub to the pool, and then people kept stopping by to chat, so we dropped the second set and bailed at 3000.
2 x 50 @ 1:15 kick
2 x 50 @ 1:00 drill
2 x 50 @ :50 swim DPS (count)
3 x 100 1:40 free descend
Set I (1400 / 2800)
4 x 25 @ :45 free kick w/fins & board AFAP
5 x 100 @ 1:35 with fins - 25 underwater kick + 25 swim + 50 backstroke
4 x 25 @ :45 free kick w/fins & board AFAP
3 x 200 @ 3:00 pull w/paddles + buoy
4 x 25 @ :45 free kick w/fins & board AFAP
Wrap-up (200 / 3000)
** 3000 **
Weights, immediately after swimming
I planned to try dead lifts for the first time but as I walked into the weight room I realized it was late and I only had 15 minutes, so I made a hasty change of plans.
Calf raises on the Smith machine
205 lb., 1 set of 10
255 lb., 4 sets of 10
Updated May 13th, 2012 at 10:54 PM by eric.carlson
Today I had a really great swim in the Hudson near Poughkeepsie. It was a marked contrast the rest of my swimming this past week, and served as a welcome relief from some of the fears that have been gnawing at me. Ever since I returned from Arizona, I had been having a hard time feeling excited about swimming, and felt tired and unmotivated whenever I was at the pool. Yesterday I went to Brighton, and it was a gorgeous day, but I found myself not even wanting to get in. I told myself I would just swim a mile, but then ended up hesitating for ages in knee deep in the water, thinking “This is just too hard!” I finally forced myself in, but ended up swimming just half a mile—barely a dip.
Since a lack of enthusiasm about swimming at the beach is very uncharacteristic for me, I began to worry that I might have gotten myself into an overtrained state, not just from the AZ lake swims but maybe even before them. Many of the symptoms were there—feeling slow and sluggish in the water, lack of motivation, general fatigue, disturbed sleep. Although all these could be easily attributed to simple fatigue from the last weekend’s efforts plus a bit of lingering jetlag, once I lit upon this overtraining hypothesis my anxiety started running away with me—I have a travel meet in less than three weeks, what if I don’t recover, will I ever feel like myself again?
But that was yesterday. Today, with a good night’s sleep and a happy swim behind me things look totally different. I awoke this morning excited about the 2 Bridges test swim I was slated to be a part of. This swim is slated to take place in 3 weeks, and a few of us got together to swim the course ahead of time to test out the currents and river conditions. A pleasant ride upstate with my friend John got the morning off to a good start. We arrived to find Dave (with boat!), and soon were joined by the fellow test swimmers Willie, Hannah, Carolyn, Andrew, and Terry, Jonathan in his canoe, and Barbara, who stayed ashore and kept an eye on us and our stuff.
The 2.5K swim course went south, wrapped around the easternmost stanchion of the Mid-Hudson Bridge, the headed back north, around the eastern stanchion of the pedestrian bridge, then back to the dock. The 5K course included two such loops. I wasn’t sure when I splashed which distance I would go. I started the swim tentatively, but as I went along I started to feel good, began swimming a little stronger, and decided I wanted to swim the whole distance. Since we were circling bridge stanchions, sighting was extremely easy. The water was quite flat, and even just from goggle-height above it you could see the opposite shore mirrored in its rippling surface. It was a glorious morning to be out on the water.
We were soon done, and I stroked in the last length of the course with Hannah and Willie. It felt great to be back in the Hudson again. I feel lucky that I got to be in on the dress rehearsal for this new swim, and think that everyone who will not be in Iceland on June 2 should sign up for the main event. It’s gonna be great!
And me? I think I'm going to be ok too. My goal between now and Iceland is to make sure I stay healthy, get enough rest, and do things at the pool and in the open water that leave me feeling excited and energetic.
Swam at Hsv Nat with Dave, Dave, Dave, Bob, Bob and Mary.
No warm-up... I got there late
4 x 100 IM - smooth
4 x 100 Kick w/ Fins
7 x 100 - Odds Free on 1:30, Evens IM on 1:45 (1:10s/1:20s)
4 x 50 Kick w/ Fins
4 x 200 (50 Free/100 Stroke/50 Free) - IM Order
2 x 100 IM - 1:30
4 x 50 Free - :50
8 x 25 IM Order - :30
200 Cool down
I swam yesterday with the Santa Clara team, but I can't seem to remember what we did. Is this what they call a senior moment ?
Swam at home this morning with Susan and Richard.
* 4 x 100 free @ 1:50, 1:40 by set
* 4 X 50 drill, IM order
* 4 X 50 kick, IM order
Set 1 (2100 / 3700)
3 x 200 @ 3:00
2 x 200 @ 2:55
2 x 200 @ 2:50
2 x 200 @ 2:45
1 x 200 @ 2:40
Set II (600 / 4300)
* 8 x 25 @ :45 free kick w/fins & board AFAP
* 100 easy
Wrap-up (200 / 4500)
** 4500 **
Both of my calves cramped up immediately on first 25 of the kicking set. Stretched them out and tried again, but same result on the second 25. Switched to kicking on my back and didn't cramp up nearly as much, as long as I didn't do any SDK at the beginning. Strange!
Weights, immediately after swimming.
95 lb., 10 sets of 3
Inverted rows, bodyweight (161)
3 sets of 10
I planned to do calf raises, but I forgot to put my shoes into my gym bag and didn't think they would feel so great in bare feet.
Psych sheets are available!!
Updated June 25th, 2012 at 11:34 PM by jaadams1
I started out hunched over and barely able to move due to my back but now the back is ok but My quads are burning. This was a killer workout for speed and legs. Thanks Leslie.
200 IM dril
2x50 torque drill
6x100@1:45 free w/paddles & bouy averaged 12 strokes per lap and held right about 1:10's except the last one took a little extra rest and floored it with a 1:02
2 times thru:
4x50@1:00 #1 4 fast strokes #2 8 fast strokes #3 16 fast strokes #4 32 fast strokes
100 EZ after each round
4 times thru:
8x25@:45 free kick w/fins & board AFAP held 15-16
100EZ after each round
Total 3600 yards
Might as well make this my last double before Canadian Nats next weekend. My yardage isn't really that high, but I can be able to make two "main sets" in the day, which I like more than trying to pound out thousands of yards all at one time.
300 Free Pull
200 Kick w/ board
4 x 125 Free @ 1:40 (started 1:25 desc. to 1:20)
6 x 100 Free Pull @ (1 each interval) 1:30/1:25/1:20/1:15/1:10/under 1:05
made it easily
P.M. Workout at the Y
Basically solo in the pool...there were two ladies doing water aerobics or something in the deep tank, but I was the lone lap swimmer in all 6 lanes (I still chose lane 5 which has the pace clock directly in front/overhead).
4 x 100 Free @ 1:30 (1:10ish)
4 x 100 Free Pull @ 1:20 (1:05/1:06s)
copied this from JBS's blog, who copied it from my blog a while back. changed the intervals and the number of rounds, but it was fun.
2 Rounds of: (no rest between rounds)
75 (25 Fly, 50 Free) @ 1:0575 (50 Fly, 25 Free) @ 1:1075 Fly @ 1:15 (went :52/:53)75 Free @ 1:00200 EZ
Decided to put forth a fast paced effort here, just to see how I was feeling. I'm sure if I had a gridge of some sort, or a person with a stopwatch, I would've gone faster.
1 x 200 IM Fast from a push
went a 2:14
Not bad at all!! My master's best time is a 2:08 from Nationals in Mesa last year, and a 2:10-2:12 is my "usual time" in meets, so to go this close to my times is great!
200 EZ and out
4200 Yards for the day
Still no Canadian Masters Nationals psych sheets yet???? WTH!!!!?????!??!?
Looks like they've made an update on the website that they're waiting for a little more last minute info on a few things! They'll be ready soon!
4 X 100 1:40
1 X 200 3:20
4 X 100 1:30
1 X 300 negative split
1 X 200 kick 4:30
8 X 50 kick 1:00
1 X 100 swim
1 x 100 IM or stroke 2:00
4 X 50 stroke 1:05
Four rounds, choice stroke.
Short break after 2 rounds.
6 X 200 pull 3:15
1-3: moderate pace
WARM DOWN: 4 X 50 easy 1:00
Today swam SCY at Fort Myers Aquatic Center. LCM at the FGCU Aquatics Center was not available due to a swim meet. Coach Chuck was down in Naples at the GG pool with the rest of the group.
Did not do any dryland training yesterday, but I felt like I did during those first several hours after waking up.
Swim FR 1 hour 15 minutes: working on freestyle stroke technique building effort by 300s to maintain aerobic base for 5K OW swims.
The constant SCY flip turns were disruptive for the first 30 min. Sure enough, after about 3,000 + yards I totally lost count - so just kept going for another 3,000+ completing a continuous swim of 1hr, 15min consisting of 300 builds after an initial 1000 cruise.
Now aware of my lazy left side breathing against the right arm/should pull from years of casual lap swimming, the possibility of late breath and/or turning head out of linear alignment nagged at me.
Trying to turn my face downward faster after the breath distracted my sense of rhythm, stroke flow, and I could not do it consistently.After a while I began focusing on the EVF as a timing element to start the head downward naturally with the stroke pull after the breath. That seemed to have some potential.Eventually I evolved towards extending my shoulders near my head/ears throughout the stroke cycle.
Swimming with the shoulders around my head/ears appears to me to have helped the most to keep my rhythm flow intact, continue linear head alignment during breathing, and also facilitate the EVF extension and high elbow front catch of each arm stroke. There was no forced shoulder/elbow lifting or straining to do this, more like a natural extension my freestyle stroke. We shall see what Coach Chuck thinks about it on Monday.
RC exercises, 10 min
resisted lunges w/belt on cable machine (ripped off from Coughlin), 45 x 1 x 15 each leg, 55 x 1 x 15 each leg
resisted track start jumps, 45 x 1 x 10
overhead squats, 45 x 1 x 8, 50 x 1 x 8, 55 x 1 x 8
push press, 50 x 3 x 8
reverse barbell preacher curl, 30 x 3 x 8
altitude drops, 3 x 5
med ball slams in racquetball court, 5 x 8, various
4 x 50 fly drills
6 x 25 shooters w/MF
1 x 100 dolphin kick w/MF, fast @ 90ish%
-- went :47
1 x 50 fly AFAP
-- went :23 low
-- whew, still have speed despite farting around for a couple weeks post Nats
30 x 50 burst to 15 m + cruise @ 1:00
-- this is the Allen Stark set
-- sort of a variant on the ultra short distance training, but with both active and passive recovery
-- heart rate elevated the whole time
-- didn't take any masters minutes
1-10 = dolphin kick on back w/MF
11-20 = fast hands breast w/fins
21-40 = dolphin kick w/board & MF
Shook off my alleged wimpiness from yesterday! I was able to get in both drylands and a swim after persuading Mr. Fort that we should leave on Saturday not Friday for the Eastern Sprints (college rowing championships) outside Boston. I'm unfortunately going to miss Teen Fort's state championships here. But her boat is undefeated and should win. And, besides, I'll be traveling to Philly next weekend to watch her race in the Stotesbury Regatta. I feel like I've been traveling my ass off lately. And not to exotic locales like Q.
Still treading cautiously in the gym. My shoulder/scapula/neck feel somewhat better after the second round of PRP. But I am still somewhat nervous about the upper body weights wrt elbows & shoulder and will ramp those up very slowly.
w/u: 200 FR/100 BK/100 fly drill
Go two times through:
2 x 100 Kick on 2:00
1 x 200 FR pull with buoy on 3:00
2 x 50 FR build on :45
12 x 75 on 1:05
- 8 FR, 2 BK, 2 IM drill
Go two times through:
Noah's Ark on 7:00
- 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
4 x 50 on :45
- odd length = FR DPS
- even length = RIMO FAST
150 loosen and out
(Solo/Rec/3650 yds/65 min)
Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:
Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.
In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.
I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.
Updated May 11th, 2012 at 04:38 PM by rxleakem
Body still adapting to the weights and running again...hope to be over the aches next week.
200 IM drill
5 x 50 free w/paddles @ 1:00/1:10/1:20
25 up tempo + 25 smooth DPS
8 x 50 dolphin kick w/MOFO @ 1:10
burst/shooter 25 + cruise
100 EZ, complete recovery
1 x 100 AFAP free or stroke choice
6 x 100 choice, fins optional
1 = smooth DPS @ 2:00/2:15
2 = negative split @ 2:00/2:15
3 = fast @ 90% broken @ 50 for :10 @ 3:00
Posted a 1:04 missed the 50 split.
4 = EZ @ 3:00
5 = AFAP broken @ 50 for :15 @ 3:00
I posted a :25 and a :30...ok I had fins on but thinking I should be better than :59 from a dive. Thoughts?
6 = EZ
8 x 50 flutter w/board & fins @ 1:00
burst 25 + cruise
Fast Fri May 11, 2012
We had a very nice 25th anniversary.
Thanks to all you kind folks who sent congrats here & on FB. Went to dinner at Pecan Street Cafe with her & my parents & 2 friends then
spent the night at the 4 Seasons
main set was
4 x 150 on 1:45 right into
4 x 100 on 1:10 right into
4 x 050 on 0:35
Whitney Coached LCM & scy
6:30 - 8:00 dove in on time
swam with Ed, Mary Nate & Colin
beside Brad, Traci, Tyler, Todd, Mike, Jim, Amy, Korey & Brandon
Warm Up (LCM)
1000 stop at 6:48
Main Set (LCM)
100 FR strong
100 K fast dove, did SDK & fly kick on my side
Moved to diving well at 7:00 (scy)
got in the only lane that had a block
10 x 100 fr best ave on 2:00
got an extra 1:00 break at #5
dove em all
held 56's & 7's
8 x 100 K best ave on 2:30
dove em all
held 66's & 7's, went 62 on last one
~ ~ ~ ~ ~
2012 Meets & Events
Thu Jul 5 - 8, 2012
2012 USMS LCM Nationals
Order of Events
Qwest Center, Omaha, NE
Sat Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX