2 X 250 4:15
2 X 200 3:00
4 X 50 faster 1:00
4 X 100 free 1:45
#2 25 fast/75 moderate
#3 50 fast/50 moderate
#4 75 fast/25 moderate
4 X 75 kick 1:50
1 X 100 swim
RACE PACE SET###
4 X 25 :45 1st 25 of 100 pace
1 X 100 2:15 swim down
2 X 50 1:30 2nd 50 of 100 pace
1 X 100 2:15 swim down
1 X 100 @ race pace
1 X 100 swim down
Two times through, choice. Swim same stroke throughout a round. Break between rounds.
4 X 50
Blocks. 25 sprint and turn/easy in.
WARM DOWN: 4 X 50 easy 1:00
For a change of pace I decided to try one of Patrick's workouts today. So since I may use his workouts on occasion I did his 3 x 300 test set so I could determine what my Base is.
Since I had only 1 hour I wasn't able to do the entire workout he had posted for this week so had to edit the warmup to shorten it then had to cut short the warm down set.
Warm up set (1200)
1 x 300: as 100 free swim / 100 back swim / 100 IM drill
3 x 100/1:45, descend free
2 x 100/2:10, kick, dolphin-flutter by 25s
4 x 50:/1:00, 1 - 3 , build each to fast; #4 easy free
4 x 25/:45, going 5-6-7-8 AFAP strokes off the wall
1 x 100: easy
Test Set (1200)
3 x 300: free
The goal is swim hard, but to even / split each one and to be consistent across the 300s.
Interval should give about 45 to 60 seconds rest
Determine your BASE time
- used a 4:45 interval and went 4:01, 4:04, 4:02
- using his example, my BASE is 1:30
6 x 50: Active recovery:
Start on BASE/2 then add 0:05 to each subsequent interval
Warm Down (200)
2 x 100 easy
Total: 2600 yards
I had a fun time at the TNYA workout at John Jay College this morning. It was a little less crowded than usual because about 60 of my teammates are attending the team’s swim and dive camp in Ft. Lauderdale this week. Still, I had plenty of good lanemates to keep me company. Sean coached, and this is what we did:
600 scy warmup
Warmup set: 4x thru, IM order
50 kick @ 1:00
50 drill @ :55
50 swim @ :50
100 IM @ 1:40
Main set mountain
100 pull @ 1:35
200 swim @ 3:10
300 pull @ 4:45
400 swim @ 6:20
500 pull @ 7:55
500 swim @ 7:30
400 pull @ 6:00
300 swim @ 4:30
200 pull @ 3:00
100 swim @ 1:30
[Instructions were to stay long on the way up and build (both within swims and within ladder) on the way down. I alternated FR and BK on the 200 and 400 swims on the way up, then on the way down mixed them up as needed to keep good space around me. A couple of guys who tend to go out very fast and then (euphemism ahead) end up a little less so were leading the lane—I didn’t want to go ahead of them because I dislike having people on my feet during the first part of my swims—so I just switched to backstroke when I caught up, which worked out well. It was actually pretty fun having rabbits to chase down, and the challenge of seeing how soon after the halfway point I could switch to backstroke kept me amused on the longer pieces.]
PM only LCM (with Dallas Area Masters)
Was in Dallas overnight on business and the coach of DAMM, Bobby Patten, was nice enough to let me drop in at the SMU pool for a workout.
700 (200sw,100skull/kick,300 reverse IM k/dr/sw)
6x100 @ 2:00 kick w/ board (did 2FR, 1NonFR)
2x200 pull @ 2:45
6x50 25 fly fast/25 EZ @ :55
3x100 @ :10 rest, warm down
Updated March 28th, 2012 at 08:34 AM by Calvin S
Swam w/ Dave x 2. Pool temp back to 86 but at least cool water was blowing out of the jets.
400 Warm up
400 Free - 6:00 (4:55)
300 - 5:15 (3 x 50 K/50 Free)
200 - 3:15 (100 IM/100 Free)
100 Fly - 1:30
100 free - 1:30
200 - 3:15 (100 IM/100 Free)
300 - 5:15 (3 x 50 K/50 Free)
400 IM Timed (5:25)
Pretty good IM time for me especially after at the end of 1600 yards of other stuff.
4 x 50 - :45 (Fly/Free)
4 x 50 - 1:00 (Kick/Free)
4 x 50 - :45 (Back/Free)
4 x 50 - 1:00 (Kick/Free)
4 x 50 - :45 (Breast/Free)
200 Cool down
It is amazing what a good warmup can do. This weekend getting sandwich with 20 kids in a lane was not my idea of warmup so i swam in a little 12 yard pool.
Took a while to get moving but then I was stronger than in a while or at the meet.
400 free every 4th lap kick
4x(25swim + 25scull)@1:10
4x(25swim + 25shooter)@1:00 w/fins
4x25@:40 no breather...i actually made All of these
4x25@:40 power kick 15m+cruise
10x25@1:00 burst + cruise good breakouts
50 AFAP went 33 from push
100 fast @ 80% @2:00 went 1:16
100 fast @ 90% broken at 50 for :15 went 1:11
100 AFAP broken At 25 for :15 went 1:07
Total 2550 yards
Today I managed to squeeze in a quick swim before the Y closed. Didn't feel all that good after yesterday's long swim...
2000 in about 36:45; this is a pace that I have decided to call my "trying-not-to-cramp-up-and-drown-but-still-get-in-2000-yards-before-they-kick-me-out-of-the-pool" pace.
And I didn't bother weighing myself after such a short swim; not after I've spent the last 36 hours trying to replace in triple every calorie I burned on the 9k. Never go grocery shopping after a long swim!
4 x 100 Free @ 1:30
4 x 50 Kick w/ board @ 1:00 (:50s)
4 x 100 Free Pull @ 1:20 (1:08s)
8 x 50 Fly Drill/Fast Swim by 25s @ ~1:00
These felt pretty good on the fast portions. I was trying to keep 4-5 dolphins off the walls, which is much more than my normal 0-1-2 in races.
2 x 100 EZ Swim, just stretching out, then got out.
Well, I'm tired. I'm going to try to make this into a rest week for me, but we'll see. I've only got one more swim session available to me this week, so I'll just try to keep the good feeling of the water.
I've got to deal with 10 hour workdays all week long, plus whatever after work with the kids and house stuff. I'm sore from my digging in the dirt and other yardwork I had to get done last weekend. Only did stuff that had to get done before the irrigation water fills the ditch along the back fenceline. If I didn't get the problems fixed and stuff, it would've been hell all season long till October. At least I got it done...now I just need the physical rest for the remainder of the week. Then it'll be shave time and fast swimming on Saturday and Sunday!
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.