4 X 100 1:45 1:40
2 X 200 3:30 3:20
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 5:00
6 x 50 kick 1:15
1 X 100 swim
1 X 400 6:40
2 X 200 3:20
4 X 100 1:40
8 X 50 :50
10 X 50 stroke 1:15
odd: easy even: fast
WARM DOWN: 4 x 50 easy 1:00
After having surgery in January and being completely out of the water for most of the year's first quarter (AND completely re-doing my "goal" for the year), my FLOG is almost happy with me again.
My original goal for the year was 500 miles, which is 125 miles less than last year. However, I didn't anticipate how long I would be completely out of the water and just how long it would take to get back to swimming. (Even now, I am kicking almost half of each practice....) So, I redid my "goal" for the year again and slated it for 250 miles. And, I'm within 0.5 mile of the target pace. Woo-Hoo!
I know it's really stupid that a computer telling me to pick up the pace bothers me, but it does... which may be why the FLOG is so effective in getting me to the pool on those days I really would rather stay in bed.
With that being said, I started today's workout with about 1350 meters of freestyle (w/o fins), which is the most I have done of freestyle without a break since January. After that, of course, it was time to kick and give my shoulder a break for the rest of the workout (kind-of). Here's what I did:
400 Warm-Up (all free w/o fins)
1 x 450 Free (w/o fins) on 8:30
8 x 50 Free (w/o fins) on 1:05
1 x 500 Kick (w/ fins) on 8:30
4 x 50 Sighting drill Free (w/o fins) on 1:05
6 x 50 Kick (w/ fins) on 1:05
1 x 300 Kick (w/o fins) on 8:30
8 x 50 on 1:05 (odd: one-arm fly w/ fins fast; even: dolphin kick on back fast w/ fins)
Total Meters - 3100
Hope you enjoy your swims today as much as I enjoyed mine!
Warm up: (1000)
- swam back & free
3 x 100 w/paddles @ 1:45 build each
- swam free with catch paddles
5 x 50/1:00 alternate 50 kick - 50 drill
4 x 25/30 IM strong
20 x 50/1:00, focus on form & consistency
- was seeing 43-45 on the clock so these were probably 1-2 sec faster than that
30 x 25/40 - did these fly-back-free, swam all strong to fast
Warm down (150)
50 swim - 50 kick - 50 swim
Total: 2900 yards
(taken from Leslie's HIT Week 19, Workout #1)
200 choice (500)
4 x 25, 1-2 breaths @ :20 RI
4 x 50 burst + cruise @ 1:10
Kick Set (500)
4 x 100 kick w/fins @ 2:00
-- 25 fast, 25 EZ, 25 up tempo, 25 fast
-- back kick, first 15 meters UW
Main Set (500)
2 x through: Round 1: free, Round 2: back w/fins
1 = 50 fast @ 1:00/1:10
2 = 50 smooth @ 1:10/1:20
3 = 50 AFAP @ 1:00
4-5 = EZ @ 2:00
Total: 1600 meters
Did a very short swim Saturday. The pool was 74į and I just wasn't couldn't get going. Probably would have been fine for a distance workout but didn't work for sprint intervals.
Saturday afternoon went on a 21 mile bike ride and rode the course almost a minute faster than my previous best for this ride.
Sunday rode 34 miles, with 2 good climbs over the summit between Elko and the adjacent valley.
Updated May 8th, 2012 at 12:49 PM by poolraat
Swim/SCY/Solo @ Dartmouth:
Only had about 55 minutes to swim. So I tried some ultra short distance training, and it packed a punch.
12 x 25 shooters w/fins
4 x 50 fly drills
Did all reps with an approx 10/30 second work to rest ratio:
16 x 25 breast dolphin, no pullout
-- sprinted to about the 20 yard line and cruised in, rested on the wall until 30 seconds elapsed
-- started losing DPS the last 4-5
8 x 25 dolphin kick w/board & fins
-- heart rate went up and stayed up right from the start on this set
8 x 25 dolphin kick on back w/fins
-- heart rate still up
-- only stayed under 4-5 quick kicks and then kicked on back on the surface
Assuming I sprinted to the 20 yard line most efforts, that's still 640 yards of AFAP work in 55 minutes. It was somewhat mentally difficult to keep blasting away on short rest. And the times on my AFAP efforts were likely slower than when I'm doing 25s @ 3:00. This type of training is definitely most easily adapted to kicking where you can breath freely.
Off to PRP soon. Ouch.
I can't feel Saturday's weights.
Updated May 7th, 2012 at 12:16 PM by The Fortress
I took some mental time off. I treated myself to bad food and rest...I did about 800 on Tuesday to help get out the creaks but other than that I didn't want to swim. Finally felt recovered at the end of the week and did 3000 LCM on Saturday morning. It was about 78 int he water, 62 in the air ...it was nice to be outside and I did just 6 x 500 on about 10:00. I would have done the 5k but I had to work.
Today, I'm not in the LC pool yet so I just used Fort's workout for inside the 25Y pool.
WORKOUT #1: SPEED/SPRINT CONDITIONING
200 IM drill
2 x 50 w/fins @ :15 RI
-- 25 shooter + 25 scull
2 x 50 free, 3-4 breaths @ :20 RI
5 x 50 burst + cruise @ 1:00/1:10/1:15
6 x 100 kick w/fins @ 1:45/2:00/2:15
-- 25 fast, 25 EZ, 25 up tempo, 25 fast
-- if you're doing backstroke kick, the first 15 meters UW.
I did some FLY, BK and FR
2 x through:
Round 1: free
Round 2: stroke I did Breast.
1 = 50 fast @ 1:00/1:10/1:20
2-3 = 50 smooth @ 1:10/1:20/1:30
4 = 50 AFAP @ 1:00
5-6 = EZ @ 2:00
7 = 50 fast @ 1:00/1:10/1:20
8-9 = smooth @ 1:10/1:20/1:30
10 = AFAP
100 EZ after each round
I didn't get to swim at all this weekend. We did go to the Classy Chassis parade in town on Friday night, which was pretty cool. It's when all the cool old cars come out to guzzle gas, make noise, spin tires, or just cruise down the main road in fashion. A very cool event. Better than the dumb "Grand Parade" of Apple Blossom weekend in Wenatchee.
On Sunday I spent time digging ditches, laying irrigation pipes, and refilling the hole to make it look like nothing happened. Definitely good for the body, especially when you have a 200 Fly gridge upcoming.
400 Free Pull
200 Kick w/ board
Decided at this point, WTH, might as well get this thing over with. I did have my camera packed in the bag already, so I told my lanemate briefly about what I was planning to do, and he said he'd film it for me.
200 Gridge Fly from a push - went Mystery Time
I will post the time and video once there is confirmation that Fort has completed her race.
I will say this is definitely a best time for practice, and it's really not too far away from some of my racing times of recent history, so Ms. Fort...you'd better be bringing your "A" game! No re-dos either. Just like timed finals.
I was hurting in the legs on the final 50-75 of this race, and the only thing keeping me going was the possibility of beating that MF girl.
300 cool down and out. I wasn't good for anything else after that. It was good to have put forth that effort of a swim in practice, and I thank Fort for giving me the reason to do so.
Less than 2 weeks till go time in Canada!
Swam w/ Dave. Skipped my second Saturday in a row . I was exhaused today from 90 minutes of soccer in the hot sun yesterday. Wasn't too bad though.
400 warm up
3 x 25 - :30 (Fr/Bk/Fr)
3 x 25 - :30 (Fr/K/Fr)
3 x 25 - :25 (Fr/Br/Fr)
3 x 25 - :25 (Fr/Fl/Fr)
3 x 50 - :45 Convert Free to Fly
3 x 50 - :45 Convert Free to Bk
3 x 50 - :45 Convert Free to Br
5 x 50 - :45 Convert Free to K to Free
7 x 75 - 1:10 Convert Fr to Kick to Fr
7 x 75 - 1:00 Convert Fr to Stroke to Fr
I converted to Breaststroke. Made the 75 Br but was in a lot of trouble after that. Eventually caught back up the interval.
Set 1: 9 x 100 - 1:45 Convert Kick to Free to Kick
Set 2: 9 x 100 - 1:20 Convert Free to Stroke to Free
Intermingle Set 1 and Set 2, Sprint last 100.
Took a break before the 100 stroke (I did br). That helped a lot. Original intervals for this were 1:30 and 1:15. I don't think I'm where I can make that right now but I was able to handle the modified interval ok.
200 Cool down
Updated May 7th, 2012 at 12:16 PM by pmccoy
AM only SCY
400 swim (50 FR/50 stroke)
400 (50 Dr/50 K)
400 pull buoy only
4x75 @ 1:20 kick R/L/fast on back
4x50 @ :50 build (2 BK/2 BR)
4x75 @ 1:10 swim R/L/fast
4x50 @ :45 build (2 FL/2 FR)
3 @ 1:15 D1-3
3 @ 1:10 D1-3
6 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00, 1:01, 1:01)
50 EZ double arm BK
3x100 @ 1:40 (RD1), 1:30 (RD2), 1:20 (RD3) kick FR w/ board cruise
1x200 @ 3:30 FAST FL kick on back (1:55, 1:57, 1:56)
This morning I was inundated by a load of manatees in my lane. One who just floats(i can do 5 laps to his 2), one who will just turn even though he has a faster swimmer right behind him and a breaststroker who is almost as slow as the floater.
The 3 women who usuallly swim together were getting annoyed by the slow pokes. Lucky for me when I started my sprint set the middle Savannah Masters lane cleared out so I just moved.
Long course with only one lap lane does not work. The aquatic center is going to get some complaints today. Hopefully they will go back to short course until the kids move to the later schedule.
200 IM drill
2x50@:15RI w/fins as 25 shooter +25 scull
2x50@:20RI free 3-5 breaths
5x50@1:00 burst + cruise
6x100@2:00 kick w/fins
#1 fast(42), #2-3 smooth, #4 AFAP(42), #5-6 EZ, #7 fast(40), #8-9 smooth, #10 AFAP(39)
Total 2700 meters
Updated May 7th, 2012 at 07:40 AM by Donna
taken from http://john-badassrides.blogspot.com...y-with-me.html
As a young man swimming defined my schedule, my goals, my friendships, even my ego. So on 1 April 2012 when I stepped onto a starting block for the first time in over 20 years... I was coming home.
check out the rest of this article at http://john-badassrides.blogspot.com...y-with-me.html and show your support by clicking on an ad at the end of the article
taken from http://john-badassrides.blogspot.com...from-here.html
Today was not exactly what I would call a banner day on the road less traveled. That would be the road to being a superhero (or at least the one toward being forever out of load-pile-land). In fact from where I sat at two I would have said "you can't get there from here."
if you would like to see more please check out my blog at http://john-badassrides.blogspot.com...from-here.html Don't forget to show your support by clicking on an ad at the end of the entry. thanks!
taken from http://john-badassrides.blogspot.com...-to-omaha.html
There is nothing that scares me more on this earth than an expanse of water that is 8 feet wide and 50 meters long. I have had some hard-bitten dudes point firearms at me in Guatemala. I have rappelled 100s of feet down into black holes in the ground. I've ridden a mountain bike off of stuff that would give a billy goat vertigo. I am no stranger to dumb-ass nail biter stuff. Having said all that, there is nothing that weakens my knees like standing on the starting blocks at one end of a long course meters pool. I (mostly) don't do the other dumb things anymore... but I still get on those starting blocks. I still feel my stomach turn to water. Nothing is as intimidating (for me) as looking down the length of that 50m. Conversely, there ain't nothing that thrills me more....
if you want more check out the rest at http://john-badassrides.blogspot.com...-to-omaha.html
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Ahhhhhhh. ... The granite of New Hampshire is agreeing with me. It's in the 60s and sunny, some of my favorite weather. Having a fabulous time here. Hanging out with Fort Son, catching up with some friends, even caught a couple lectures -- President Kim (so charismatic!) and one on debunking myths in popular psychology (appealing to a skeptic). But the highlight of the weekend was going out in the launch with the freshman coach and a couple other parents. The frosh boats were racing the women's varsity boats and it was a great birds eye view. (Yes, the first frosh boat won after starting four lengths back.). I'm sunburn.
Took yesterday off. But managed to get in a workout at the gym today before the launch.
Wide grip lat pulldowns, 60 x 2 x 8; switched to cyber machine, 90 x 2 x 8
--wide grip is easier on elbows but harder on the shoulders
Leg extensions, 90 x 4 x 8
Explosive leg press, 190 x 4 x 12
Cybex eagle row, 70 x 1 x 8, 90 x 3 x 8
Reverse preacher barbell curl, 20 x 4 x 8
Skull crushers, 50 x 4 x 8
Push press, 40 x 2 x 10
Single leg squat w/DBs, 35 x 2 x 8 each leg
Knee tuck jumps, 10
Captains chair leg raises, 3 x 20
Ellipse, 20 min
Foam rolling, 10 min
I honestly haven't thought through a drylands strategy for the summer months. It didn't really seem to hurt my swimming much to have omitted the upper body weights. But I still think my shoulders are happier when I do them though. I'm also not very psyched about long course this year. With the meets so early, there's hardly a traditional season. And I'm busy this month; I don't feel very focused. It's probably too soon after Nats to really feel that way. Plus, I'm still in rehab mode with second round of jabs coming.
Brunch with Fort Son and a quick swim tomorrow, and it's back home.
Looking back over my exercise journal from last year (I was still keeping it in paper then) I find that this very week in 2011 I swam only 8000 yards... not even 5 miles... and it was the highest yardage week of the the year at that point. Summer 2011 was the season I became a "full-time" swimmer after years of 2-3-miles a week, some months, interrupted by long periods with no swimming at all.
This year Cinco de mayo caps off a 12-mile week, I'm up to 12th on GTD in age group, and I've passed 200-miles for the year. Today's 10K in the pool put me over the 200 mark.
I was a little slower than last week, but maybe the body hadn't fully recovered from the 11K. Last week I hit the 10k mark in 3:20.00 exactly; today I swam 3:25.00. I could have swum more, and I'm still shooting for that 12K continuous swim in the pool, but I ran out of gatorade* and decided to call it a day, having started an hour later than I did last week. Next week will be a step-back week and then I'll have another crack at that 12K mark the following week. Hopefully that will be my last SCY long swim... for now at least... I'm looking forward to the beaches and the LCM outdoor pools opening for the season.
Also, I'm excited to see announcements for the 5K/10K postal swims already up... something to look forward to; in addition to the OW 10-miler in MN. I'll need a kayak for that one probably. My 16-year-old son has agreed to kayak, but I need to find a kayak for him to use. The long swims in the pool are teaching me how to space my feedings, but they're also teaching me how critical feedings are going to be in open water to maintain energy out past 5K. For the OW 5K in June I'm not going to worry about it... it's a short enough race that the water station at midpoint and a gel should get me through.
*Gatorade Bandido was there today for the last couple thousand yards or so; but his family was watching him like a hawk. One of the brothers even came and moved my bottles over to the far side of the lane when they slid into the lane next to me. Nice folks, it was good to see them.
This morning I did the second swim in the Arizona S.C.A.R OW swim series. Yesterdayís swim in Saguaro Lake was absolutely gorgeous--a meandering route dotted with sheer canyon rock faces and flowering desert flora. (Chaos covers it in more detail in his blog.) I didnít think much could top that, but today's swim was maybr even more spectacular. Canyon Lake lived up to its name--the walls rose up dramatically on both sides of the lake all along the twisty route from dam to dam. We even saw a big-horn sheep along the way! It has been an amazing couple of days, and I think Iím in love now with the beautiful desert vegetation and stark landscapes. I'm so grateful I got the chance to come out here and participate in these swims, which were organized by local OW stud Kent Nicholas. I also loved getting to meet the local swimmers participating it in these lake swims, some of whom I knew or had heard of from blogs and forums--Patrick, Kurt, Gordon/Starbucks, Shauna, and Meg, plus all the great folks Kent found to kayak and crew for us. Judging by the people I've met in the last couple of days, Arizona just might be the friendliest place on earth!
As for the swim itself, today was a tough day on the water! The start was a little colder than any of us were anticipating--the boat got a reading of 62 as we were jumping in.*That and the shaded canyon made for a chilly start. There was significant current against us at the beginning and end near the dams. But the swimming itself was simply glorious--I felt much better in the water today than yesterday and was able to find a good rhythm, and soon the intervals between feelings seemed to fly by. Towards the end of the race as we neared the marina there was a significant amount of boat traffic, and I was glad to have Dave and our great kayaker Jason nearby.*(We had been divided into pods for safety during the swim--we were the skyscraper pod.)
All in all it was a a beautiful adventure on the water. (There are some pictures Iíll post when I get back to my real computer.) There seems to be a robust and growing OW community in Phoenix, and I hope that I'll be able to swim in these lakes again sometime--they are truly amazing!
Updated May 8th, 2012 at 10:41 AM by swimsuit addict
I feel so tired now. Did really well today despite being tired after yesterday.
Next up is shopping then upper body weightlifting.
The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.
8x25@:45 shooters w/ fins
Did first 3 sets with zoomers and the last set with my longer fins.
4x50@1:30 kick flutter on back held :45
200@4:00 IM drill went 3:05
3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
4x50@1:30 fly kick on back at up tempo held :45
200@3:30 backstroke smooth went 2:50
3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
4x50@1:30 fly kick w/board at 200 pace held :45
200@4:00 breast w/dolphin went 3:38
3x100@1:30 free w/paddles didn't use leg on this held 1:15's
4x50@1:30 fly kick on back at 200 pace hld :45
100@1:45 fly went 1:15
3x50@:45 free did use legs this time went :33, 31, :30
Total 3500 yards
In honor of the Kentucky Derby today we had a little fun this morning. I am sure that next week it will be back to business for us.
Each stage was for 7 min with one min to get to your next stage (lane).
10 min warm up
#1 Belmont Park, the longest dirt track in thoroughbred racing.
-- Swim as far as possible for 7 min.
#2 Therepy and rehabilitation.
-- Water running 30 sec hard / 60 sec EZ
#3 Did not corner properly, too wide in the turn.
-- Practice turns from mid pool.
#4 Harness racing.
-- Stretch cord, as far and as long as possible.
#5 The closer.
-- Practice finishes from mid pool.
#6 Lame horse.
-- 7 x 50 with bouy descend @ 60
#7 Pamplico, the middle jewel of the triple crown.
-- 200 pace hundreds on choice interval
#8 Churchill Downs, the fastest 2 min in sports.
-- 25 sprints on the 60
This was creative and fun to do with the team. I know the real work will kick back in next week so it is time to get refocused.
Its not news that I love the idea of consecutive stages, so I was very excited to learn from the forum's very own PWB that an Arizona swimmer, Kent Nicholas, was putting together a 4 lake multi day event just a short distance from Phoenix. Kent successfully crossed the Catalina Channel last year and will be coming east a couple of times this season to tackle MIMS and Kingdom.
The series is S.C.A.R. and the four lakes are Saguaro, Canyon, Apache, and Roosevelt.
Today we swam Saguaro dam to dam... perhaps 9 miles. Tomorrow we swim Canyon.
A small group of swimmers (8), we met up with each other, our in-water support (boats and kayakers) and ground support (vehicle jugglers) at 5:00 AM. The warm up would be a challenging hike down a rugged trail with kayaks, and our gear in flip-flops (yes, we were warned that more substantial footwear would be a good idea).
The juxtaposition of extreme desert flora surrounding abrasive rocks with the cool water (65 degrees at the start) creates a dramatic landscape, though not entirely natural. This series of lakes are actually dammed sections of the Salt River.
We had to swim east for about 500 yards to touch the buoy line to start. Once there, we formed our little tri-pods (heh heh...) of 2 swimmers and 1 kayaker.
Young Greyhound Pod
Wise Greyhound Pod
Westwood Warrior Pod
Meg Rich- Z
Some adjustments were made with kayaker assignments and we were off... start time about 7:30.
I liked the sound of "skyscraper pod", even though the tallest building in the nearest town to my High Falls residence is only 6 stories.
The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was at times distracted... wanting to focus my attention on one feature or another. Still, Janet and I podded well together, stopping briefly every 30 minutes for a feed.
The Greyhounds (both young and wise) didn't disappoint, and were out of our sight after about an hour. I don't know about the young'uns, but for the Wise Pod; this was their longest OW swim ever, by a fair amount. I feel honored to have been able to share the lake with these USMS Stars for this occasion!