I didn't swim this morning... I guess I'm enjoying my sleep a little, or still need more after everything last weekend.
300 Free, 100 Kick w/ board, 300 Free Pull
200 IM, 100 Kick w/ board, 200 Free Pull
100 Free, 100 Kick w/ board, 100 Free Pull
10 x 75 Kick w/ Speedo Biofuse training fins** @ 1:30
1st 25 SDK spinner kick 4 kicks on each side (no breath)
2nd and 3rd 25s SDK on back
**Note: These are weighted fins, I just weighed myself and then weighed myself again while holding these fins and I went up 3 pounds, so that's adding a pound and a half to each foot while I'm kicking with them. No wonder its a workout!!
50 EZ to bring some life back to my feet and legs
The guy in the lane next to me asked what I could do for a 50 Breast. I asked, "like right now???" He said yeah. OK, here goes nothing:
50 Breast fast from a push
went a :35 - pretty ok, about like I'd be on a 2nd 50 of a 100, or a 200 IM (kind of)
about 2 minutes later I decided to do a 50 Free fast from a push
went a :25 mid this was good.
100 EZ Free
4 x 125 Free Pull @ 1:30
add that up it's a 5:12 500!
100 EZ and out
A quick one again this morning before work. A bit of stroke work with couple fast swims and then shower time.
300 IM drill
100 buoy only
2 x through the following
round 1 back
round 2 breast
8 x 25 fly r/10
Still playing with my stroke and trying to slowly build some endurance.
Mostly light swimming this morning trying to stay long.
Last night went as follows
400 no walls, turn at the T
Kick set from last Monday night
--200's were with fins
--50's no fins w/board AFAP
200 @ 3:00 80%
3 x 50 @ 1:20
200 @ 3:10 85%
3 x 50 @ 1:15
200 @ 3:20 90%
3 x 50 @ 1:10
200 @ 3:30 cruise
3 x 50 @ 1:05
Lots of rest so we could kick fast.
8 x 50 @ 60 (IM order/fr by 25)
300 pull breathe 3/5 by 50
6 x 50 whistle kick @ ?
--This is where you start with your hands outstretched on the wall kicking hard. At the whistle you flip and swim a strong 50 and repeat. They hurt if you work them.
2 x 300 descend by 100
Kind of a mixed bag of stuff but coach had us working on specific things throughout. Sometimes it is fun to not have those grind it out sets.
As a side note. Our team had a intersquad meet last Friday night. Your entry for the meet was canned goods to donate to the local food bank. Just a fun/social event and hopefully someone will benefit a little. I couldn't make it this year but I thought I would throw the idea out there for anyone that might come across this.
Happy birthday to my son, Preston, who turned 14 today.
Solo at Rec (scy)
- 400 RIM drill
- 2 x 200 FR Pull with buoy on 2:45 (held 2:23)
- 4 x 50 kick on :60 (fr, bk, sdk, bk)
- 4 x 50 FR on :45 (34 -> 32)
- 4 x 100 FR on 1:30 (1:08 -> :05)
- 3 x 50 Bk on :60 (went 33 on the last one)
- 3 x 100 Bk on 1:45 (1:19 -> :14)
- 2 x 50 IMO on :60 (fly/bk. br/fr)
- 2 x 100 IM on 1:45 (1:18 on both)
- 1 x 50 FR on :45 (32)
- 1 x 100 FR on 1:30 (1:03)
- 200 IM drill/kick
- 100 ez
(2800, 50 min)
Felt strong again today. I found this workout in the spring on the forums and decided to pull it out. I worked on descending through the reps on each one, and did well at it again. The original workout called for Free on the 4x (1/2 min), then choice the rest of the way down the cliff (1:15/2 min), but I tweaked those up. I think I could have pushed the 50 BK a tad more, but enjoyed the rest at this point.
I finished getting the garage straightened up, tightened up the gutters on the house, and have a recycling run/Goodwill run set for tomorrow. Maybe a quick motorcycle ride if it is not raining?
Updated November 15th, 2011 at 08:06 PM by rxleakem
Felt pretty good today other than not getting enough sleep last night. Sucks to wake up in the middle of the night and then not be able to go back to sleep.
200 swim as 100 free/100 back
200 kick on back w/at least 8 SDK on each wall
200 pull as 100/free/100 back
4 x 50/1:00 build; odds free, evens back
8 x 25/1:00; odds back, evens free
#1-2 fast breakout
#3-4 fast finish
#5-6 build to 85%
200 easy free
2 x 25 fly fast, focus on breathing pattern of 1 every 3 strokes, swim easy 25 free after each
Cool down with 400 easy swim alternating 100 free/100 back
Total: 1700 yards
8 x 50
odds = caterpillar drill @ 1:10
evens = single arm fly @ 1:00
20 x 25 shooters w/MF
8 back, 8 belly, 4 360s
16 x 25 bursts @ 1:00
8 dolphin w/MF, 4 fast breast pull, 2 back spin drill, 2 free
6 x (50 AFAP w/fins or MF + 150 EZ) @ 5:00
1 = fly, mid 23
2 = fly, mid 23
3 = breast, high 28
4 = double shooter on belly w/MF, open turn, 21 mid
5 = double shooter on belly w/MF, lost fin at the turn
6 = double shooter on belly w/MF, open turn, 21 flat
ART, 30 minutes
Glad my chiro had a last minute opening! Had him work on my elbows some today. He says they'll cool down. There's some inflammation in both the muscles and tendons.
I still felt somewhat tired in the water today. But my times on the AFAP 50s belied that, and I was pleased with them. Focused mostly on kicking today to give the elbows some rest.
Speedo's comment about tapering weights for the LC meet made me think that I need to put some thought into my meet prep/rest for the Last Chance meet and NE Champs. They're sneaking up on me! I did sign up for the LC meet -- 100 free (50 split) and 100 breast.
Updated November 15th, 2011 at 06:45 PM by The Fortress
I wasn't really sure what to expect when I got to the pool this morning. My calves have been smarting ever since the 6K Postal swim on Saturday and my shoulders after yesterday's swim were pretty tight. Still.... a bad day in the pool is better than a good day dry. And, off I went. Here's what I did:
8 x 100 Free on 1:30 (made them all; did 1:22-1:25s)
4 x 200 as 50 Free / 25 Back / 75 Free / 25 Back / 25 Free on 3:45
2 x 450 Free on 7:30
1 x 800 Pull on 12:00
Total Yards - 4050
I was actually pretty happy with today's workout. My calves were very tight and I was really glad to get to the 800 Pull and give my legs a break. Other than that, I opted to do Free w/ a little back instead of full IMs on the 200s and 400s, but added distance to the 400 (went 450s) and made all the intervals. I was really excited to make the 8x100 on 1:30s set. That was a great way to get the workout started.
There is a meet in Louisville this weekend that a few of my teammates are doing. I was planning to swim in it, but I'm just not sure how my legs will hold up. When I try to kick hard in practice (both yesterday and today), my calves start twinging like mad. Guess we'll see how the sprints go in tomorrow's practice before actually signing up - or letting people know I won't be going. Since the online entry deadline isn't until Friday, I figure waiting one more day won't hurt.
That's it for now... enjoy your swims!
This morning’s workout with TNYA was fun and challenging. New coach Sean was on deck, and I started out in the next-to-fastest lane (5 swimmers) and ended up in the fastest (3 of us). Here’s how it went:
1100 scy warmup (400 fr/bk, 400 k/s, 400 pull)
16 x 50, done as 4 x (1 x kick @ 1:00, 2 x drill @ :55, 1 x swim @ :50), one round each stroke IM order
26 x 100:
6 x 50k/50s @ 1:45 [held 1:30s]
50 easy @ 1:15
10 x 100 swim @ 1:30 [did odds fr (1:15-1:17s) and evens fr/bk halfsies (1:18-1:21s)]
50 easy @ 1:30
10 x 100 FR @ 1:25 [made 7 of them at 1:15 or under, skipped a 50 on 9th one]
[The goal of this set was to do the swims 10 seconds under the interval. I knew it would be hard to hold 1:15s on the last ten, and told myself that I could stop and take a break to get back on track if I missed two in a row. I went 1:16 on #5, and was assuming I’d get that break after #6, but surprised myself by making that one. Drat! I made 7 as well, then missed on #8, then felt like I was going to cry if I had to swim another 100 hard so wimped out and swam #9 as a 50 easy. Oh well—now I have a number to focus on bettering next time I do this set!]
I enjoyed this workout, and was glad I moved over to swim the more challenging intervals.
Swam w/ Roger next to Dave, Teresa and Jeffrey. Pool temp 83 and warming. Wore Aquablade jammer.
Part of my newfound speed is the jammer but I'm definitely feeling the water better overall. Trying hard right now to convince my body that 1:10 is the new "easy" pace. I'd love to get 1:10s to be effortless by the meet in Feb.
400 Warm up
4 x 100 - 1:30 (1st 25 fly)
3 x 100 - 1:20 (1:10s)
4 x 100 - 1:45 (50 Kick/50 fr)
3 x 100 - 1:20 (1:10s)
4 x 100 - 1:30 (25, 50, 75, 100 fly)
Made the 100 fly Thought I might be sabotaging myself by going 1:10s on the 1:20 interval but I pulled through with a 1:25.
4 x 100 IM - 1:45 (1:20-1:25)
3 x 100 - 1:20 (1:10s)
4 x 100 - 1:45 (25, 50, 75, 100 Kick)
3 x 100 Pull - 1:20 (1:10-1:12??? Weird... I was slower pulling)
4 x 100 - 1:15 (1:08, 1:12, 1:10, 1:07)
100 Cool down
That was all I could do. The lap pool was closed and I had to swim around noodlers in the open area since the 3 lanes in that pool were in use. They don't swim more than 2 to a lane.
Hopefully they will get the lap pool chemical problem corrected today.
1000 free as 200sw/200p/200sw/200k/200sw
500 free kick w/fins
10x50@1:00 fly drills w/fins 25 skull/25 under water recovery
500 free w/paddles & bouy
250 free kick w/snorkle
250 free easy
Total 3000 yards
No rest for the shaved & tapered here...gotta get back in the pool and get the yardage back on my body. Another meet with the USA kids next weekend is coming.
100 Kick w/ board
100 Kick w/ board
100 Kick w/ board
400 IM Drill
100 Kick w/ board
500 Free Pull
100 Kick w/ board
10 x 150 Free @ 2:00 (held 1:45-1:50s) nothing too special, just getting yardage.
200 Breast Kick w/ board (felt the cramps in my calves coming prior to this)
500 Free Pull (went 5:55)
4300 Yards in 70 minutes
This whole practice just felt sluggish. Pretty much how you normally feel after a post-taper meet performance. But I have to pack on the yards again. More meets a comin'!!!
Today I took the day off from swimming, and decided that my blog could too. If you want to read about swim workouts, tune back in tomorrow.
Saturday as I was riding the subway home from the beach, I must have been being particularly dreamy, because I managed to miss my subway stop. But that turned out to be a good thing, as I ended up exiting at 5th Avenue and Central Park South, and having a lovely walk through the park. It was so lovely that I went back today, iphone camara at the ready, to record some of the beauty.
Folliage is a little past its peak, but there are still some bursts of brilliant color around:
The weather has been warm for mid-November. Today in 60-degree weather there were both ice skaters at the rink
and rowboats out on the lake (usually just a warm-weather sight).
Remote controlled toy sailboats are a year-round activity:
The afternoon sun is low in the sky this time of year,
but there were still turtles out sunning themselves on the rocks.
People often ask me if I see celebrities in the city—today I spotted one!
(although his height, or lack thereof, made me suspect him of being just an impersonator. Inavianator?)
A monk’s saffron robes echoed the fall colors
Among the falling leaves there were still troves of delicate flowers to be found:
Central Park is often called New Yorkers’ backyard. I’m glad I’m not responsible for raking my backyard!
Solo at Rec (scy)
200 FR/ 200 BK w/u
2 x (3 x 50) kick on :55 (flutter with board, back without, then dolphin)
300 Swim (descend by 100)
3 x through:
- 50 Drill on :60
- 50 DPS on :60
- 50 FAST on :60
- 50 Pull on :60
- 3 x100 on 1:40 (descend 1>3)
Long various 400 w/d
(2900, 50 minutes)
Feeling good after the meet yesterday (I had a really fun time, and happy to be back in a yard pool). Spent part of the day reading through forums and trying to figure out how to make the best for the BU meet in a month or so. My focus is going to be the 200 back, so I am taking James' advice (since he loves this event, hopefully beat his time in the process) and will be trying to get some more endurance stuff in the next couple of weeks. Also, Ande and Fort (among others) laud the "swim fast in practice" approach, so I am going to get faster in practice (a lesson that I learned from the meet - I need to push it more).
I modified a workout from mojo on her thread and saw where maybe a 300 theme (q-brain's post) might be good enough to help my 200, so went with that. I was going to use paddles on the full 300 and repeat it after the main set, but forgot my paddles and I just swam the one. I was also going to go 4 times through the main set, but I was late getting to the pool and the Aqua Zumba folks were piling in 15 minutes early. I decided I did not want to torpedo anyone tonight and got out before the lane lines did.
I did FR/FR/Bk on the main set, and recorded the following:
- 28, :10/:09/:05
- 28, :11/:09/:05
- 34, :24/:19/:16
(happy to go fast on the 50's, and for this first time in a long time descend all the 100's). I might be cheating a little, I went from crappy sdks to really working them on the 3rd time around.
I had some drylands this afternoon raking leaves for about an hour before it started to rain (and a few hours before my swim tonight). I have the week off so I hope to hit the pool everyday, a rarity. It'll be warm tomorrow so I'll try to finish up some things "before winter comes," then as the week gets colder focus inside at transferring the wine (finally done fermenting), three more batches of jelly, and "organizing" the computer room. Might even paint my daughter's room, which has been 1/2 done for a few weeks since the rush to complete college applications derailed decorating her room.
Strange - woke up without any pain in my elbows. Wasn't sure if I should wear the compression sleeves or not, but decided better safe than sorry - which was a good thing, because on the 2000 steady state, they started aching again - but not too bad.
Morning Workout (5:30-7am)
600 pull w/paddles
6 x 200 first 3 pull no paddles, last 3 pull 2/paddles, 3:00 & 2:40 (ugh)
2000 steady state, every 5th 100 off stroke - SO BORING!!!
8 x 50 kick on min
Lunch Workout (11:40-12:30pm)
400 warm-up 100 free, 50 stroke
24 x 50, 6 each of SKPS on :50 & 1:00
12 x 100: 4 x 50 kick/50 swim on 1:40; 4 x 100 IM on 1:40, 4 x 100 pull on 1:15!!!, and
Grand Total: 8300
** Can't believe I made 100's on the 1:15 again! AND at the end of a lot of yardage. Considering that I get back in the pool only 4 1/2 hours after I get out in the mornings, one wonders at my sanity in doing "doubles" - but the weather was so beautiful today, just a light breeze, and very comfortable temp, with the sun shining. I couldn't stay inside!
** I actually swam at lunch without the compression sleeves, for the first time in ages. There was a bit of tenderness, but no sharp (worrisome) pain. Helps to remember to take the Celebrex!
Monday Nov 14, 2011 SCY
weighed 221 after practice
[ame="http://www.usms.org/forums/showthread.php?t=4298"]My Old Swim blog[/ame] just pass 300,000 views. it's been inactive since Sep 2008. Weird.
Sat Nov 12
trained at swim center, 5:30 - 7:00 early
Sun Nov 13
lifted weights at SMAC
Subscribe to Ande's Swimming Blog
went to bed late last night like past midnight and decided that 5:00 am practice was way too early, so I turned off my 4:10 alarm and decided to wake up whenever I did, which was 5:10 so I left to catch the last 30 min of practice
UT Swim Center: diving well
5:00 to 6:30 dove in 6:05ish
trained with Ed Beth & ??? Smiley
beside Mike, Nate, Keith, todd & Tyler
WARM UP missed it
Main SET: scy
3 x 75 on 60
2 rounds of
3 x 75 on 55
25 FR fast went 10.2 (slow)
did bands push ups and pull ups after practice
Decided to double today
Came back at noon for more
UT Swim Center: main pool
noon to 1:15 dove in at 12:10
trained with NEd
beside Bob Korey & Robert Killeen
assigned 4, 3, 2, 1
did easy 50's
Main SET: scy
assigned 4 rounds of (3 x 75 on 50,
round 1 all free made it
round 2 75 fr, 50 easy, 75 skip, 25 fly fast, 50 fr easy
round 3 75 fr, 50 easy, 75 skip, 25 bk fast, 50 easy
round 4 75 fr, 50 easy, 75 skip,
25 br fast went 13.8 (dove)
whitney said I looked lopsided
put on a cap did another
25 br went 13.1
assigned 200 easy
did 100 easy
assigned 3 rounds of same
did 25 br right into 50 fr, 50 easy, 75 skip, 25 SDK fast, 50 easy
assigned 2 rounds of same
did 1 round 75, 50, 25 fast
round 2 skipped
did a SFF session on a swimmers back stroke
watched him swim
tested his 25 18.4
let him rest
gave him a few instructions
then he went 17.0, he swam faster faster and still has a lot of stuff he could correct
After last weekend's train wreck I wasn't sure if I wanted to go to the meet this weekend in Boise that I had been focusing on. Decided to play it by ear today and see how I felt. Had a broken 200 back as a part of the workout and decided that how I did would determine if I went ahead with the meet. It went ok so I guess it's "Game on" again!
300 swim alt. free & back
200 kick on back
200 pull alt. 50 free/50 back
Swim 3 x 50 free on 1:10: build to about 85% (35-36 on these)
Swim 4 x 50 free on 1:30:
#1 at 85% (went :35)
#2 as 2 x 25 FAST with 10 seconds rest in between (was :15± on each)
#3 with fast turns and breakouts (the rest smooth) (±:36 on this)
#4 FAST with good walls (went :31)
Swim 1 broken 200 back as:
100 pace, 15 seconds rest (went 1:15)
2 x 25 on :40 FAST (was under :20 on each)
50 at goal 200 speed with best possible walls (went :39 on this)
Total time with rest was 3:30 so swim time was around 2:35. I'm pleased with that!)
600 easy alternating 100 free/100 back
Total: 2000 yards
The meet this weekend is a USA Swimming Invitational that has been dual sanctioned so masters swimmers can swim. I looked at the psych sheet last night and there are only 7 masters entered. I just hope I can hold my own against the kids and not get a DFL!
I went to a small fun meet put on by my masters club in Boise. It didn't go very well. I had planned to swim the following: 50 fly, 50 back, 50 free, and 200 free.
After a warmup of about 800 yards I did the 50 fly. It wasn't too bad, a little sloppy and I was tight and timing was off. Went mid 32. Ok for the first one since nationals last spring. 200 cooldown swim after.
50 back was next and my calves cramped right off the start. I tried to glide out hoping the cramp would go away but it got worse, so as soon as I surfaced I just swam back to the start and got out. That was it for me for the day.
swam some more for cool down, maybe another 200.
Yikes! two days out of the pool, the longest I've gone in a while. I finally got in again on Sunday, before the club swim practice (I was guarding, and then I spent an hour teaching a swim lesson trying to get a 12-year-old to do just one 25 of legal breaststroke. He came very, very close by the end.) On Sunday, I did a super 1000 set with two faster guys, and I didn't quite hold on to the base :45 intervals, had to drop 3 50's to keep up. I assigned the same workout to FISH this morning so I could redeem myself:
2 SUPER 1000's:
50, 50, 100 @ :45, :45, 1:30
50, 150 @ :45, 2:15
100, 100 @ 1:30, 1:30
150, 50 @ 2:15, :45
100, 50, 50 @ 1:30, :45, :45
(1st round free, 2nd round stroke - intervals on base :55)
SUPER 500 Kick, with fins:
25, 25, 50
50, 25, 25
And I made it! I didn't stick to the intervals as religiously on the second round of stroke because my lane-mates were more interested in pulling freestlye, so there were a few times they caught up to me and my slow-as-hell strokes. But I think I got some good work in before Sunday's meet.
****SIDE NOTE****A friendly reminder when writing blogs - save, save often! I just lost a whole big thing about my post-workout meal because I accidentally clicked the "go advanced" button. Obviously, I am not ready for being advanced.
So here is the short version:
Upon the advice of jbs, I tried chocolate milk as a post-workout snack.
It is easier on my tummy than bars.
It doesn't give me as many adverse lactose-intolerant side effects as I feared it would.
I feel full for a long time afterward.
Via my cold-drink thermos, it's easy to port to my lifeguarding gig and on the train.
Mixed nuts & cranberries make a nice supplement to the chocolate milk.
8 x 50
odds = caterpillar drill @ 1:15
evens = single arm fly @ 1:00
8 x 25 shooters w/fins
12 x 25 burst @ 1:00
-- At this point, it became clear to me that I wouldn't be sprinting today, so defaulted to easy aerobic work.
100 IM smooth @ 2:00
50 kick, 25 fast + 25 EZ @ 1:00
20 x 50 kick w/fins @ :45
odds = dolphin kick
evens = flutter kick
-- held 29-32
8 x 25 breast kick
Stretching/Yoga, 30 minutes
Feeling much better cold wise. But I was fairly sore and tired today from Saturday drylands; may have overdone it a bit. So I shifted the speed workout until tomorrow. Also did not get as much sleep as usual this weekend with Lil Fort having an early soccer game Sat. and an early race on Sun. I was very proud of her; she ran 22:42 on a hilly 5K course with Mr. Fort. She was a little taken aback when a couple HS cross county runners (whom she beat) came up and asked her where she was going to high school.
I am also slightly worried about my elbows. They've been sore since I bumped the weights up on the deadlift (I find it amusing that my auto correct always wants to type this as deadliest) and hi row. I've never had a single issue with my elbows before, so I'm not sure what to make out of it. I may have to ratchet down the upper body weights somewhat for awhile and stop doing torque drills with paddles.
And just for kicks and inspired by Speedo, I went on myfitnesspal.com to see what it had to say about caloric intake. After putting in my info and stating I worked out 2 hours 6x week, it said I should be eating 1300 calories per day to lose 1 pound per week. I would freakin' starve on that!
And just to annoy Jazz, an article from NYT on athletes and aging:
http://well.blogs.nytimes.com/2011/1...ough-exercise/. I found nothing stupid about it.
Updated November 14th, 2011 at 03:30 PM by The Fortress
So... Saturday came and (much to my surprise) my husband declined to sleep in - and instead came to the pool with me to be my counter for the 6K Postal attempt..... I DID IT!
The first 4500 actually felt pretty good. After the first 3000, I started stopping for :05-:10 each 600 to take in a bit of water. I was actually managing to hold a 1:20-1:25 100s pace up until that point. That's when I started to feel twinges in my calves with each push off the wall. I stopped flip turning at that point and did open turns and tried to maximize my glide. That worked for a few hundred yards. That's when my calves both started to seize.... . Realizing I had stopped kicking and was actually swimming while flexing my feet (not the best streamlined position ever invented ), my husband got up from his chair and simply stood over the end of my lane and encouraged me to swim through the cramping. Good thing we had been doing pull sets in practice (albeit with a buoy) because my arms only were what got me through the next 750 or so. By the last 250, my calves had stopped seizing and I was able to finish with a slow kick. Total time for my 6K - drum roll please - 1:32:05!!!!! I was absolutely thrilled! My goals going into the 6K attempt were to: 1) finish and 2) be under 1:45:00. Woo-hoo!
Then, I took Sunday off and got back in the water this morning. Yikes... my calves are still sore and threatened to cramp up multiple times during today's workout. As such, I didn't push too hard, but was able to do the entire workout without cutting distance or resorting to my pull buoy. Here's what we did:
1 x 500 Free on 8:00
5 x 100 Free on 1:40, 1>5
- 1 x 50 Drill on 1:10 (fist, catch-up, finger tip, fist)
- 1 x 50 "Perfect" Free on 1:00
- 1 x 50 Fast Free on 1:00
6 x 50 Kick on :50
1 x 500 Free on 8:00
5 x 100 Free on 1:50, 1>5
Total Yards - 3650
All in all, it felt like a good workout, but a partial recovery swim too. Nice!
Tomorrow is distance day, so we'll see how recovered my calves are by then. I'll let you know.
Enjoy your swims today!
The chemicals were so bad at the aquatic center that i noticed the cotton mouth before i finished the first 25.
Decided to just kick.
500 free kick w/fins
5x100@:20R kick w/fins
5x100@:20R back w/paddles & bouy
200 back kick w/board over knees
300 free in warm pool
Total 2500 yards