SCY @ Catalina Isle HOA community pool, bright sunshine early morning, air temp 76 and water temp was 81. Five minutes walk away, this pool is oval shaped measuring about 13 yards at the longest straight point to point available. All the flip turns drive me crazy, but it is a good last resort pool and reliable back up to get a swim in to an active day. There is also an exercise room with treadmills, bikes, and a variety of weight stack machines overlooking the pool area.
4(20 pushups, 10 pull ups, 20 squats, 10 chin ups)
Moderate ballistic stretching with bands
200 EZ Free
1x5000 FR swim building by 500 (about 20 laps)
Stretches with & without bands
Did not swim Friday (5-18-12) to provide my wife TLC as she had a double wisdom tooth extraction with an implant that morning.
Did the early Sat AM swim at the HOA pool so I could be back at the house before everyone woke up and have her birthday surprise ready. My legs are alway a bit wobbly coming out of that pool swimming an hour or more.
Updated May 19th, 2012 at 04:56 PM by fdtotten
Swam at the Hsv Nat w/ Dave, Dave, Sally and Bob. Gave blood yesterday so I was a couple strokes behind Dave.
300 - Kick every 3rd length
300 - drill every 3rd length
300 IM Easy
3 x 200 (50 Free/100 Stroke - IM Order/50 Free)
6 x 100 Kick - 1:45
3 x 100 Free - 1:30 Negative split
3 x 300 (100 Free/100 Stroke - IM Order/100 Free)
6 x Pull - 1:30
3 x 100 Free - 1:30
3 x 100 Free - 1:25
3 x 100 Free - 1:15
200 Cool down
So, to recap my week:
Mon - swam on my own. Made the main set into 3 x 100's instead of 4.
100 strong 1:08
4 x 25's 5 secs 1:04
That was not very fast. I can be at the 1:00 mark on 4 broken and my goal is to be right under.
Wed - I missed evening sprint workout. It starts at 7:15 and that was just way too late. So I took the girls to Golden Corral instead. Total bummer they were not making cotton candy today. But they did put out a fresh batch of Texas Toast!!
Thurs - SCM, noon workout, stroke day
I was totally pooped out.
4 x 25's on :30 stroke
2 x 100 IMs on 2:00 fast
repeat 3x each stroke except free
I had to really work to keep 1:22's. In best IM shape, I can go 1:17 averages. This I attribute to being worn down as well as not doing a lot of stroke this past year.
Friday - SCY, noon workout
10 x 50 various - transition
4 x 75 on 1:45 1st 25 fast
10 x 50s various drill/swim
4 x 75 on 1:45 1/3 fast; 2/4 easy 51, 50
10 x 50 various pull
4 x 75 on 1:45 1, 3, 4 fast; 2 easy 51, 50,
That was ok. I would like to get in the 48 range. A 50 puts me closer to 1:08, and if I want to swim under 1:05 for a 100 in practice, then I need to be less :17 or around 47,48.
I went to Central Market and bought dinner for two which makes dinner for 4 of us! They had cotton candy at the check out so I bought 2 bags for $1.75, which is actually a great price. It costs $5.00 at Great Wolf Lodge and $2.50 at Justice (tween clothing store).
Update on my birthday:
I know I am getting a Bowflex Power Tower and a free weights set. I found the free weights in the closet under the stairs so I have been sneaking in and using them for
P90X and then putting them back. tee hee!
I haven't gained or lost any weight. I am definately stronger, and I felt so strong running on the street as we chased after a big turtle that I almost ran over in the car. It must have been at least 10 lbs! I am amazed how much pee it can hold in it's body, as we kept picking it up and it would pee. No surprise it was fully retracted in it's shell, and had big claws on it's feet and a big beak. Stupidly, I said, Hey! It's mouth is open! and stuck my finger in it to see if it would nibble. It took a big bite on my index finger, yikes!!! I spent the next 15 minutes doing google searches of "turtle bites". In conclusion, since I am already taking antibotics for something else, and I rinsed thoroughly, I think I will likely be ok.
I decided I'd get up like a normal day this morning and get my shaving done with (since I'm staying in my coach's motorhome over the weekend and won't have access to shaving facilities).
After than I headed over to Masters practice to say a last goodbye to everyone there, and then got on the road to Kelowna. B.C.
I made it across the border crossing ok, though it was confusing trying to navigate through the various roadways/gates they had there. I tried not to look too obvious.
I got here in time to be able to count for my two teammates from Wenatchee in the 1500, and then got two PB&J sandwiches for lunch (That Guy's special meal), then headed back in to count for KNelson's 1500. he did very well, but I'll leave his details private for him to tell.
Everyone swam very well. 100IMs and 50 Backs are going right now. Sprint events...BAH!!!!
I did get in for a good warmup swim in the pool.
500 IM (100 Fly Drill, then 50 Fly EZ, 50 Fly strong)
the rest of the IM was 50 EZ, 50 Strong, trying not to run others over (it's not my fault...I was doing backstroke!!)
got out for 10 minutes, then
6 x 50 @ 1:00ish
50 Fly strong50 Free EZ50 Back strong w/ lots of SDKs50 Free EZ50 Breast strong50 Free EZ-----------------------
I feel good and ready. Now I've got to go cheer on my teammates, and then get ready for "team bonding night" in the motorhome. Nothing better than 4 people ages 79, 71, 67, and 34 hanging out!!
Body weight (162 lb.) - 10 lb., 10 sets of 3
Like with yesterday's chin-ups, the last couple of sets were really hard. I am definitely not ready to do these without assistance yet.
Standing face pulls
45 lb., 3 sets of 10
50 lb., 3 sets of 10
30 lb. EZ curl barbell, 3 sets of 10
The scale said I weighted three pounds more than yesterday? I have been uncharacteristically hungry lately, but three pounds in a day seems unlikely.
Swim/SCY, mostly with Speedo:
8 x 25 shooters
6 x 25 burst + cruise
6 x 50 AFAP @ whatever
1 = double shooter w/MF
-- 19 low
-- Speedo filmed this for That Guy. But my computer refuses to download the invalid image. wth. I think Speedo will have to use his own phone when filming!
-- I then watched Speedo lay down a 23 mid 50 free from a push after not swimming this week. Clearly, training in the pool is optional for him.
Edit: The MF vid downloaded on a second try. Here it is: http://www.youtube.com/watch?v=kvNrL...ature=youtu.be
I also have a vid of Pete's 23 50 free:
2 = fly w/fins, 23 low to mid
-- Speedo popped a 50 fly and went a 27 low. Another new event?
15 minute chat break w/Speedo and then he retired to hot tub, buoyed by his training is optional swim.
3 = breast, 28 mid
-- meh, not getting any pop on the evil right now
4 = fly, 22.9-23.0 ()
5 = dolphin kick w/MF and board
-- fin flew off my feet when turning
-- must need superglue
6 = double shooter w/MF, 19 mid
10 x 50 w/parachute @ 1:30
1-5 = 25 breast pull + 25 EZ back kick
6-10 = 25 back shooter + 25 EZ back kick
-- really wanted to do free w/paddles, but didn't want to chance it yet with the shoulder
-- shoulder pain is the one thing that makes me uncharacteristically risk averse
Vastly better effort than yesterday! I hope that helps the doldrums pass. Stud and I were discussing earlier how HIT training can be mentally challenging and leave you wanting a break.
Now for the interesting bits.
1. I am training with a soon to be triathlete. Yes, Speedo needs a new project for the summer so is entering an xterra tri in June. I feel I can announce this on my blog since he is a blogger has been.
2. Like Speedo, I am feeling in need of a summer project. I am uninspired by long course right now and it is ill-suited to my kick dominant swimming. But I feel the need to do something other than swim this summer and should have plenty of time to do so with my one meet in just 5 weeks. (Still no word on details for Ohio meet.) But what? Sadly, my now ridiculously floppy ankles don't take kindly to running. And after 3 major ankle sprains during my swimming years ...
3. Speedo and I were entertained today (usually we're annoyed) by an 89 year old noodler. Typically, she scolds Speedo for splashing her cataract implants. But today she regaled us with her snacking habits which, if she didn't follow, she'd be "farked." Speedo agreed that she'd be "farked" and we were both impressed by an 89 year old lady cursing like a truck driver. Something to aspire to! Speedo and I also agreed we'd be "farked" if we attempted to race long course right now.
4. I may go to yoga at 6:00 pm. Wondering if it will feel dreadful after months off ...
Updated May 18th, 2012 at 10:18 PM by The Fortress
3 X 100 2:00
2 X 200 3:30
3 X 100 1:45
2 X 300 5:15
1 X 200 Kick
1 X 100 swim
4 X 50-25 sprint/25 easy- 1:15
1 X 100 fast 2:30
1 x 100 easy swim
10 X 50 kick 1:15
1 X 300 free 5:00
3 X 100 free-descend 1-3- 1:40
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave. Another day of "almost fast enough". Ended with a 300 stroke on a 1:20 pace. I can't make that with any of my strokes but I came awfully close with IM. Maybe next time...
400 Warm up
5 x 100 - 1:30 (2 x Free, 3 x IM... Did all of them IM)
4 Times through:
* 2 x 50 Hard Stroke - :45
* 2 x 50 Easy Free - :45
* 2 x 50 Hard Kick - 1:00
* 2 x 50 Easy Kick - 1:00
* 2 x 50 Hard Pull - :45
* 2 x 50 Easy Pull - :45
* 1 x 300 : 4:00 (Convert free to stroke w/ each
* 50 Easy after round 2, 2:00 break after round 3
Instead of stroke, I added 25 fly/bk/br each iteration. I made about a 4:03 on the 300 IM. Backstroke remains my biggest problem.
200 Cool down
You're either a breaststroker or you're not!
600 FR/BK by 50
4 x 25 Shooters
4 x 25 no breathers
Pre Main I
6 times through
2 x 25 Drill :40
1 x 50 BR 1:00 Moderate work drill focus into swim
Drill as 1) Narrow Kick 2) Scull 3) Fulcurms 4) Hip-Thrust 5) Long Pull-outs 6) Bursts
200 EZ FR
Pre Main II
4 x 75 25 Drill/50 Drill Focus Swim 1:30 Odds forearm squeeze Evens 2 Kick-1Pull
4 x 50 Fast BR-100 EZ FR 4:00
Rest 2-3 minutes, then:
1 x 100 BR Fast. Broken for :15 at 50, :10 @ 75.
I came in at 1:24 which is a 1:09 unbroken. This seems a good marker vs my PB 1:10.x
Not sure if I will lift today…ankle acts up after all the toe pointing in swimming…not too bad but maybe I’ll leave it be...or just do weights that don’t involve ankle motion.
Another swimmer who coaches and is a decent swimmer mentioned I was muscling my stroke in BR. Said I should slow down a bit more on my out sweep and go a bit wider. I didn’t mind; I told her I was focusing on getting forearms together today but I’d think about it. I thought vogue was to a narrower stroke and without sounding pig-headed, my times are dropping with not going wide…what is the consensus? Check my vids from Nats (further down blog) if you want and let me know.
Later she said I took 10 strokes for a 25 which was too many but I said well I am sprinting and I’m a little tired also pushing from the shallow end usually adds a stroke. I though 8-9 is good for a BR sprint.
Swam ATAC's workout today w/minimal difficulty. Was beside them, but did all their intervals. I may be ready to rejoin them in June after all!.
4 x 100 on 1:40
500 kick (locomotive by 25's) w/zoomers of course!
600 P (no paddles)
4 x 100 on 1:40
8 x 50 on 1:10 sprint, last 4 breast
ATAC got out here (highschoolers!)
500 P w/paddles (gingerly)
300 various for cooldown
TOTAL: 4300 LCM
I'd do more yardage/meterage (whatever!) if I could just go faster!! (Is that a play for fins, I hear?) Limited to 90 min swims for now, cuz I gotta get to work, and if Terry (the ATAC coach) and my lanemates didn't yak so much, I might be able to do more! But then, I guess it wouldn't be as much fun, either.
Geez, I really love writing in this blog & my GTD log. I'm so weird.
AM only LCM
100 kick w/ fins
8x150 @ 2:20 D1-4, 5-8
6x100 @ 2:30
odd: AFAP FR (1:03, 1:02, 1:03)
4x50 @ 1:30
odd: AFAP FL (31.1, 31.5)
4x25 @ :45
odd: 0 breath FR
Updated May 18th, 2012 at 09:42 AM by Calvin S
My left elbow and shoulder were a little tweaky today and I can feel the trigger point in my mid left lat that is causing the shoulder problem. I need to make time to work it out today.
200 kick took forever as usual
100 scull w/ snorkle
Did the rest with fins to lighten the load on my left shoulder but then again I also chose to do fly for 3 of my choice swims:
200 dolphin kick on back
100 IM drill
50 free made it in 5 breaths
200 flutter kick w/paddles as board
100 DPS w/paddles free
50 free made it in 4 breaths
200 dolphin kick on back ran over a MANatee at end
100 IM dril
50 free made in 4 breaths
200 flutter kick w/paddles as board
100 DPS w/paddles free
Total 2700 meters
LCM at FGCU Aquatics Center.
There was significent steady rain in Fort Myers, but it was just cloudy at FGCU. The pool water was very clear with temp of 78.
10x100 FR on 1:30
did 1-2 at 1:25, 3-4 at 1:21, 6-10 were 1:19 - 1:17
5x400 IM combinations on 1:00 rest
FR/BR by 100BK/BR by 100Fly/BK by 100as 2x200 IMas 400 IM
1x1200 Fly K/S with fins
as 8(100 DK on back, 50 Swim)
200 EZ Swim
Did 500 FR cruise and got out.
The week's accumulated workouts had already caught up to me by Thursday. I was weak & tired before doing the warmup. Even so as I did the warm up I felt better and loosened up and was ready to go. After finishing the IM combinations set with the 400 IM, there was not much left. The set of kick-swim butterfly with the fins was meant to only 600, but I like the challenge to going fast using the (short) fins doing DK on my back and followed by a smooth & flowing butterfly. I did this a lot in SCY, but found out today it is a lot harder in LCM. Afterwards, I tried to swim a bit more, but clearly was done for the day.
AM and PM LCM + Crossfit
Contrasting workouts for today. Started with an HIT workout (thanks Fort) and ended with a partial HVT workout (no thanks PWB, that set is rough).
200 IM drill
12x50 @ 1:00 w/ fins
odd: 25 kick/25 shooter
even 25 shooter/25 kick
8x50 @ 1:00 burst + cruise (did 2 each stroke)
Did the main set breaststroke on the AFAP
100 AFAP kick for time (1:26)
200 EZ swim
100 AFAP swim for time (1:18)
200 EZ kick w/ board
50 AFAP kick for time (:41)
200 EZ swim
50 AFAP swim for time (:35)
200 EZ kick w/ board
300 swim (100 FR/200 IM drill)
4x100 @ 1:40 D1-4
4x50 @ 1:00 D1-4
4x25 @ :40 IM order build to fast
1x100 @ 1:15 FR
1x400 @ 6:00 IM (5:36)
2x100 @ 1:15 FR
1x300 @ 4:30 IM no FR (4:19)
3x100 @ 1:15 FR
1X200 @ 3:00 IM no Br, no FR (2:45)
4x100 @ 1:15 FR
1x100 @ 1:30 FL (1:14)
^ At this point I ran out of time as the younger club kids had to get in for practice so I got kicked out. This set felt awful and it was a struggle getting this far. I WILL be returning to this set at some point and finishing it.
4x (:40 on :20 off to switch stations)
med ball planks
split squat (w/ 2x20 lbs dumbbells)
tire slams (w/ 10 lbs sledgehammer) <-- my favorite Crossfit exercise
1 x 3 x 48
1 x 3 x 62
3 x 3 x 86
3 x 3 x 108
* Had to use the exercise machine since the free weight was being used
I'll do 8 x 3 x body weight under the kitchen table tonight after the concert
Then for a quick swim:
200 FR/100 BK/100 BR drill
4 x 100 Kick on 1:00
2 x 100 FR DPS smooth on 1:30
100 loosen and out
Very quiet in the pool tonight - must be due to the beautiful weather outside. I work through the weekend, and (on cue) it is supposed to be gorgeous with temps in the mid-upper 70's and mostly sunshine. Good time to ride my bike to work! Oh, perhaps the drive-ins after work on Saturday?
SCM, with swim buddy
300 swim back & free
200 kick on back alternating flutter & dolphin by 25's
4 x 50/1:15 build, odds back, evens free
6 x 25/:45, odds fast, evens easy
- did fly-back-free on fast ones
3 x 50/1:10 back at 200 race pace
- went 42-44-43 on these
300 easy free swim down
Total: 1350 meters
I'm feeling pretty good. Loose and relaxed. Hope this means I will have some good swims this weekend.
Updated May 17th, 2012 at 06:36 PM by poolraat
4 x 50 fly drills
10 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
(or maybe only 6?)
10 x 50 @ 1:30
odds = double shooter w/MF @ 100+ pace
-- went high 20s or 21 flats
evens = easy dolphin kick w/board
10 x 50
odds = breast @ 200 pace @ 1:30
evens = DPS free @ 1:00
-- decided to bag it during this set
Got woken up early by jackhammers in the neighborhood. Stuck in a massive traffic jam on the way to the pool due to a lane closure. Blah. I was just uninspired, and got out of the pool early. Hopefully, I'll be ready to rock 'n roll tomorrow. This is first "phone it in" workout I recall doing in months. I'm not driving up to Philly tonight; I need a travel break. I could also use a break from Teen Fort.
Updated May 18th, 2012 at 03:48 PM by The Fortress
I swam solo this morning at Riverbank—just did a short technique-focused workout. It was a slow day up there—just a couple of us in the VF lane. Here’s what I did:
200 easy free
200 (50 BK / 50 FR / 50 BK / 50 BR)
200 RIM kick
200 pull, bilat breathe
200 RIM, drill/swim by 25
4 x 150 (k/d/s), RIMO, with zura fins (fly kick on BR to work on timing), worked on head position on all 4 strokes, enjoyed the fin-assisted fly!
4 x 50 FR, odds easy, evens fast turnover
200 easy + scull + play
That was it—afterwards I did a long stretch on the playground overlooking the river and the GWB. It was a beautiful morning and the short swim + long stretch combo seemed very luxurious.
2 X 150 2:30
1 X 300 4:30
2 X 200 3:00
1 X 400 negative split
1 X 200 kick 4:30
6 X 50 kick -2 fast/1 easy- 1:05
1 X 100 swim
1 x 200 IM 3:30
1 X 100 IM 1:45
4 X 50-1 of each stroke- 1:00
Two rounds, short break between rounds.
1 X 150 free/moderate 2:45
1 X 100 free/fast 2:00
WARM DOWN: 4 X 50 easy 1:00
w/u: 200 F/200 BK
8 x 200 on 2:40
2-5: FR with paddles
6-7: FR DPS
4 x 150 on 2:15
- 50 DPS
- 50 Strong
- 50 IM order
150 loosen and out
(Solo/Rec/2750 yds/50 minutes)
As I suspected, my hamstrings were tight from the squats last night, but I am able to walk normally up and down the stairs, so that is good. I was going to swim after dad taxi service this morning, and I went back to bed for a couple of hours.
Since my legs were a bit toasted, I just focused on some long swimming with good form. I was not really zooming today, and held off kicking too much. Tossed in the stroke work at the end to help keep the shoulders happy.
Off for some errands and then mow the grass. We received the rain, but the heavy wind and hail went north from us - did some damage. I'm going to try to sneak in a short swim tonight before my daughter's choir concert.