USA-S Meet, Hendrix College, Conway, Arkansas
50 free 23.23
50 fly 26.57
Happy with the free, the fly not so much; short-stroked the finish.
Updated October 3rd, 2015 at 09:03 PM by Doug Martin
I kept waking up hot last night but managed to get about 8 hours of total sleep so definitely can't complain. When I woke up I was tired and this feeling never really left me today.
I know this is going to sound weird but when I wake like this I try not to think too much. I try to be neutral or positive and when I am tired thinking too much about what I might be doing in the pool makes me think negative. I don't meditate but at times I try to think about other things that put me in a good frame of mind. I find music helps with this. When I was in college my coach used to talk about positive imagery and I took this to heart. When I am tired I try to use positive imagery about other non swimming related things to take my mind off swimming.
600 done as 50 free,50 kick
8x75 on 1:15 done as catchup drill free, back, build free
16x100 free on 2mins at 500 race pace
10x50 drill,swim on 1min
i was a little slower than I have been in recent weeks on the first few holding :57s but got into a relaxed stroke pattern and was able to drop a little holding :56s and :57 lows until #12. I was starting to really feel bad on #12 and was starting to think negative thoughts which despite trying to expel were getting harder and harder to put out of my mind. I noticed that Chris Shaw in the lane next to me was putting fins and paddles on and he became my rabbit on the last 4. He was out fast but I managed to stay just ahead and then he pushed me hard on the last 50 of each 100. I went 56s on 13-15. On the last 100 Tom started shouting and challenged us to pick it up again. I went out much harder on the first 50 and struggled to stay ahead of Chris who came off the last wall faster than me with some strong under waters(amazing how fins will do that) but I did a no breather the final 15yards and Tom said :55 which I was stoked about. Then the lack of oxygen hit and I felt like I was going to pass out. I looked over at Chris and he had his head in the gutter. Oh what a beating! The rest of the workout was recovery.
I was very happy with this workout on a couple of levels; I was happy I was able to push myself even though I was tired before we started today. Both my mental and physical endurance are holding up and this will bode well for the longer events I plan on swimming this SCM season. I was also really pleased with my times for the set.
After swimming I did an hour yoga class which focused mainly on stretching and we worked on some sore areas like lats, shoulders and triceps. i then headed back to the pool to pickup my daughter and dropped her back at the house and then headed back to the pool to coach my kids. This was a busy morning.
Now it's time for a nap!
I went to some obscure website and found Sporti Goggles with 2.5 positive lens and I can now see the timer clock and even paper with print like say… Coach Workout Sheets! This has been a major obstacle for me to join group workouts. I have felt extremely handicapped on top of the drills being new for me in the beginning. Contacts always burned in my eyes and no stores or sites carry higher than 2 positive. They were less than $30.00. If interested I will try to find the website again.
500 Warm up
10 50’s @ 1:15 I usually touched in around 48 sec. and rested the rest of the allotted time. I finally am getting a knowledge of where I am speed wise. Still, a lot more to learn though. I really like these goggles! It a new world!
500 underwater with flippers
500 Freestyle with flippers
500 Cool down any stroke I want
I need to work on other strokes, as I like IM and all the others. I may not be good, especially the Fly but, would like to be a “contender” someday, in all strokes. Well, the Butterfly only because I have to do it in the IM. As far as I ‘m concerned its torture. I am always thinking “Just get me to the wall!”
An old friend called and invited me to the track. It was a beautiful day, so despite the meet tomorrow, we went:
10x100 barefoot on the field, 10 push-ups in betweeen
4x20 bear crawl etc.
Went out to dinner and had two small margaritas. I'm curious about others: how much alcohol if any? On most nights I will have one or two drinks. As big meets approach, I'll reduce that to one every other or sometimes go cold turkey for a month. What do you do or not do? Do you think it affects performance?
Updated October 2nd, 2015 at 10:03 PM by Doug Martin
SCY overspeed day
3 x 4 x 12 1/2 (free, fly, kick)
4 x 25 swim w fins (e/f, f/e, build, fast)
1 x 4 x 12 1/2 free
Local USA-S meet tomorrow, swimming 50 free and 50 fly.
Thursday: Swim/SCY/Solo @ Sewy
20 x 25 w/fins, UW 15m+ each length @ :30
8 x 50 drill various
8 x 25 no breath free @ :40
-- sat in the whirlpool and steam room for a long time
10 rounds w/fins: (2 rounds fly, the rest IM)
4 x 25 @ 100 ish pace @ :30
1 x 25 EZ @ 1:00
8 x 50 DPS w/paddles @ 1:00
Despite an easy swim yesterday, I was still tired from the mega drylands on Wednesday. I couldn't really hit 100 pace today, so it was more of an aerobic set. I plan to swim at Lebo tomorrow and take Sunday off. Hopefully, the legs will feel better. I'm going to stretch now. Then off for my last night of coaching. My swimmers are taking me out to dinner after, so that should be fun.
2 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 50-descend- 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
8 X 50 kick 1:05
1 X 100 moderate 2:00
4 X 50 descend 1:00
6 x 25 sprint :40 #6 on 1:00
3 X (3 X 150 2:30 #3 on 3:30
Within each round:
#1 50 fast/100 moderate
#2 100 fast/50 moderate
WARM DOWN: 4 X 50 easy
I had a good night of sleep last night but woke up tired. This feeling held throughout todays workout. I can tell we are training hard right now and life is crazy busy too.
400 free with snorkel
6x50 catchup on :45
8x100 on 1:30 odds IM, evens free
16x25 free afap on :40
3x(200 kick on 4mins fast, 2x50 1 arm back drill on 1min)
12x25 with fins, odds underwater, evens fly on :30
I held 1:05s on the free and 1:10s on the IM 100’s. On the 25s fast I held :12’s which was not incredibly fast but I had to work really hard to hit these today. Everyone else seemed to be hurting as bad as I felt but my challenge was not lactic build up but rather just being tired. In fact I made the comment after the 25s set that I just did not feel like I got going. Tom said this set should hurt more than the 16x50’s or the 16x100’s; it did not and I just don’t think I am a sprinter. I think if I did the 25’s on :20 it would hurt pretty bad but I just cant get there with that much rest. On the kick I worked hard and held 2:45’s. The drill was focused on shoulder rolling. The last round of 25s was tough due to lack of oxygen and as we got further into the set I could feel my legs in particular burning.
Drylands: Bridge Athletic
I began another season of using the Bridge Athletic app. Last year I used it beginning in November, all the way through LC Natls. You can enter your focus meets and they will design training routines designed around them, complete with taper.
I know some of you have tried or sampled Bridge, and I've heard mixed reviews. I am a fan. First of all, I think Nick Folker is the best strength and conditioning guy out there for swimmers, especially sprinters. As you know, he was the strength and conditioning coach for Cal for several years, including their back-to-back championship years in 2011 and 2012. He then left to co-found Bridge with a Cal polo player who was then at business school at Stanford. Nick was himself a great sprinter from South Africa and also swam under Sam Freas at Hawaii. At Cal and afterwards, he has trained Nathan Adrian, Anthony Ervin, and Natalie Coughlin. You can find some videos featuring Nick (mostly with Adrian) on You Tube.
Second, I like the program. It is a complete program of lifting, body weight exercises, balance exercises, and flexibility. I believe that a lot of our poor technique and swimming inefficiency comes from stroke imbalances, and there are a number of unilateral exercises that improve body balance. Most lifting is with dumbbells instead of bars. There is also a big emphasis on the core, but the bulk of it is focused on the lower back muscles, not the abs. I think those are key in raising our hips and legs and improving body position.
The program is rather long, 60-75 minutes, and I'm sure many will find parts of it tedious. Last year I did it three times a week, and adhered pretty strictly to the routines, even the recovery and stretching that follows each workout. The macrocycles for me were General Prep, Intro to Strength, Strength, Intro to Power, Power, and Taper.
Full disclosure, after last season I made an investment in the company. In addition to delivering individual workouts to athletes (not just swimmers, other sports too), the principal focus of their business is providing college S&C coaches software and content to help them train and monitor their athletes.
SCM about 600 of easy recovery swimming
5 x 0:23 fast run on 1:00
1 x 25 x 450
4 x 10 x 25 ea leg
30" Box hops
15 consecutive jumps in 0:45
Straight leg hip exercise with 2lb DB's tied to shoe laces
1 x 10 ea leg
0.57mi easy run (4:20)
SCM 150 fr (2:20)
6 x 50 fr on 1:00
started sub 40's at an effortless pace then suddenly slowed down to sub 45's panting out of breath(suck at distance)
30 x 15m on 0:40
work the UW's, kick, and aimed for clean breakouts with solid strokes
50 fr no breather
strict form and easy (0:33)
Superset 3 x (DBBP + negative PU's + upright rows + incline situps)
5 sets of cable pulls laying belly down on bench, mimicking an arm catch/pull
Worked rear with cables attached to shoes
The 50 SCM NB was the first time I ever accomplished without fins on. Went out slow and relaxed planning on breathing once back for an easy 50, but I felt good after the turn and decided to take it to the wall. I had to pick the pace up to a good sprint the final 15M to accomplish this. Nevertheless, I am happy.
In the middle of an all-out war against the effects of time and gravity. Time has much to do with gravity (mass) in the grand scheme of things, but this war is something different, like age and sagging (eew)
Updated October 1st, 2015 at 09:41 PM by __steve__
I had a rough night last night and woke up really tired. It felt like I did not sleep last night due to being very restless. I hauled myself out of bed this morning trying not to think too much or else I would have talked myself out of getting up.
I worked really hard today despite the tiredness and I know I will pay the price tomorrow.
5x(1:30 on vasa swim trainer, :30 rest/stretch)
7x(5x(:45 of abs with medicine ball and weights I mixed it up again today), :15 rest/transition) 1min between rounds
2x(left shoulder exercises with light resistance)
2x20 single leg push on incline against wall
:30 second head stand
Adding in the weights on the abs really added some burn to the abs today.
4 X 100 1:40 1:30
1 X 250 4:00 --
Two rounds. Round 1 intervals left, 2 right
12 X 50 swim 1:00
odd: easy even: fast
4 X 150 kick 3:15
1 x 100 swim
1 X 200 IM 3:30
1 X 100 IM 1:45
3 X 50--choice-- 1:05
WARM DOWN: 4 X 50 easy
I decided to try a modified version of this dryland workout that I saw on SwimSwam just to mix things up. http://swimswam.com/master-this-kill...-improve-kick/. I've done most of the exercises before, just not all in the same workout. I didn't do the 3 rounds of supersets without stopping as prescribed -- too old, don't do aerobic dryalnds. I also interspersed some upper body work between the supersets.
10 minutes on treadmill
hip thrusters w/35 lb plate, 10
bulgarian splits w/2 10 lb plates, 10
split jumps, 10
pull up negatives, 5
face pulls, 35 x 1 x 25
side step up w/2 25 lb plates, 10
side box jumps, 10
pull up negatives, 5
face pulls, 25 x 1 x 25
weight lunges w/30 lb bar, 10
knee tuck jumps, 5
pull up negatives, 5
face pulls, 35 x 1 x 25
leg press wide stance, 215-235 x 1 x 10
leg press get together, 175-195 x 1 x 10
russian twists on incline, 25 x 3 x 25
med ball slams, 10
Swim/SCY/Solo @ Lebo HS
8 x 25 shooters w/fins @ :40
4 x 25 stroke rate drills @ 1:00
3 x (25 AFAP + 75 EZ) @ 3:00
-- Tried a 4th one backstroke from the blocks, but got a massive calf cramp. My legs were really fatigued, so did a 50 EZ and shut down the sprinting.
10 x 50 w/paddles
odds = free
evens = back
Well, that was definitely a killer leg workout. My glutes and hamstrings are really sore. I decided to go to Lebo after coaching mostly to check out the pool. It's pretty much the same design as the new Bethel Park pool except with higher ceilings and windows. The big difference is the water was really icy. It felt colder than at Pitt, and was a bit of a wake up after swimming in warm pools for many months. Cold water is hard on my lungs and the shooters felt much harder than usual. 8:00 pm is also really late for a swim ...
3x5x25 on :40 @ 100 pace (free, fly, kick 20/float in)
2x5 explosive pullups
1 X 300 4:30
2 X 150 2:30
4 X 100 1:30
4 X 75 1:10
2 X 100 kick 2:10
8 X 50 kick 1:05
3 X 50 1:00
1 X 150 2:45
50's: 1 easy/2 build
150's: 100 strong/50 fast
4 X 200 3:00
6 X 100 1:30
200's: negative split
100's: descend 1-3/4-6
WARM DOWN: 4 X 50 easy
I had a packed day yesterday with meetings in Austin and San Antonio. An early start and a late finish made for a long tiring day. I was up at 3:45am and got home at around 9pm. Although a lot of my day was spent on my butt I was pooped by the time I went to bed. I slept really well and felt OK when I woke up for practice.
I was was hoping to feel good on the warmup but Unfortunately I was tired. I still dug deep today but it was a rough practice.
400 free with snorkel
6x50 catchup on :45
8x75 kick on 1:20
6x100 free with snorkel on 1:15
16x50 free at 200 race pace on :55
3x(200 easy on 3mins, 100 kick afap on 2mins). Tom said he wanted everyone in my group under 1:15 for the 100s kick.
I held 1min on the 8x75s kick. On the free I tried relaxing and also holding a good tempo. I ended up doing 10/11 strokes per 25 and went 1:03s throughout. We are planning on reducing the send off times on our race pace sets this month so that we are getting around 20 seconds rest, which equates to :45-:50 send offs. Today was the first one of these in the 50s and I don't know if it was the reduced time, the higher than usual intensity ahead of this set, my work schedule or some other factors but I was hurting REALLY bad today. I held mainly 27 lows, which is a slip from last week. I want to get to :26s on the :45-:50 send offs before we taper this season. Time will tell I guess! on the final set the 200s were recovery and the emphasis was on the kick. I was unable to go 1:15s as instructed but did go 1:19s. One of my training group went 1:10s on the 100s kick, which is crazy. His kick has improved no end and is kicking my butt at the moment on the kick sets. Not that I am highly competitive or anything but I desperately want to strengthen my kick.
I am am off work today since my kids have fair day. The kids get a day to attend the Texas State Fair and today is that day. My wife and daughter have hair appointments but the plan is to do a family outing this afternoon.
A few of us sat down with Tom after practice and worked on the meet line up for the fall. We are planning on doing a drop taper for the Woodlands meet in early Nov and a full taper for the Boston/Worcester meet in mid December. We talked about hitting training hard for two weeks after the woodlands meet and got calendar dates for starting to reduce weights and swims which always helps. I registered for the woodlands meet this morning and I am swimming:
The Boston/Worcester meet in December just got posted on USMS event calendar along with the event order. It's pretty much the same as last year except they have switched out the 800 for the 1500. I will likely get an 800 split request and also enter a few events I may scratch depending on how I feel and how I do at the woodlands meet.
I am also going to swim the Baylor meet on the 14th November and will likely swim the 50free and the 1500free. I know this is a strange combination but the 50 is at the beginning of the meet and the 1500 is at the end. The pool is renowned for being warm so it's not an ideal location for a 1500 but it's the only meet where I can swim a limited number of races allowing me to swim the 1500 without the fear of it affecting other events. i am really a mid distance free swimmer and the 1500/1650 take a lot out of me. I have not swum a competitive 1500 as a masters swimmer so it will be interesting to see how I fair.
Despite being tired I am feeling more confident in the pool than I have been in a long while and I believe I will have a good SCM season!
Finally the pool was just perfect this morning. The sun was on the other side of the building, the water temp. was not too hot, not too cold and only a few swimmers. A great day to be in the water.
I have been biking and some small swims in the Gulf, but the heat has been tough to work out in.
When I did the postal my husband said I looked like I was, “kicking more than the other swimmers”. Not good. The legs are the biggest muscles and suck up way too much oxygen. Must be the biking, plus my kicking is too large instead of fluttering under the surface. My arms have to catch up to the rest of me. They are slow. That is what I worked on today and will continue to work on my arms and plus my core is weak too. A long way from where I want to be. Ugh! Hope I am not just dreamin’. This swimming takes dedication like anything else in life in order to be good at it. That is tough for me…consistency. I admire those here who persevere.
500 warm up
10 25’s on 35-45 it varied but I was strong on the last ones
500 any thing
500 flippers under water (my favorite)
250 free with flippers (couldn’t resist)
250 cool down
10 push up on the pool end (next aim for 20)
At the local track and field:
10x100 striders on the field barefoot, 10 push-ups between each
4x20 bear crawl etc
680 jog perimeter of field
880 jog on track
10x50 bleacher steps
20 x 25 fr on 0:30 with snorkel
10 x 50 fr sprint on 3:00: 25 nb, near all-out / 25 recover
odds - fins
10 x 25 fr sprint on 1:00 as 12.5m near all-out / 12.5 recover
4 UWSDK's + 4 strokes
Updated September 30th, 2015 at 11:49 AM by __steve__
Monday: Vinyasa yoga, 75 min
According to my flog, I hadn't been to yoga in 25 days. I definitely felt tighter than usual. With all the aggravations this month, I haven't done any stretching or yoga on my own. I need to reverse this trend.
Tuesday: Swim/SCY/Solo @ Sewy
4 x 25 shooters w/fins @ :30
1 x 50 EZ
extra 50 EZ at end
10 x 25 burst SDK @ 1:00
3 x (4 x 25 AFAP @ :30 + 200 EZ)
3 rounds w/fins:
1 x 200 back @ 3:00
2 x 25 shooters @ :30
2 x 25 fast flutter kick w/board @ :30
1 x 50 EZ @ 2:00
I dashed out of Sewy today (in the North Hills) to dash to my daughter's XC meet (way in the South Hills), but it was cancelled due to torrential rain. So now I have no excuse but to do some yoga and stretching! Edit: I did do 40 minutes of foam rolling, stretching and rehab ex.
I did sign up for the DCAC meet on Oct. 10. I don't really feel "ready," but I think I need to get myself back on the blocks.
Updated September 29th, 2015 at 04:25 PM by The Fortress