3 x 500 free on 10:00
8:40, 8:20, 8:25
500 drills, S, F
1 X 200 3:15 3:00
1 X 150 2:30 2:15
4 X 100 1:45 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 500 kick
10 X 100 2:00
odd: easy even: 85/90%---choice
3 X 50 easy 1:10
1 X 100 blocks @ race pace
Repeat three times
WARM DOWN: 4 X 50 easy 1:00
I've been kicking. ALOT. I got sick of trying to work through my freestyle sprint. From 2008-2011, i've been moaning of why I can't break 24 (24.4-24.1). From 2012 to present, I have only gone 25.3-25.6. I've decided to give it a break and do something different!
My new thing is to kick at least 1 full workout. I swim 3x per week. So on Mondays, I totally kick it. I usually use my Speedo Optimus fins and kick with or without a board (without is faster, so I use these if the interval is really tight). I started out by moving down a lane, going last, and dropping the last 50 if needed. But now I worked my way back up to staying in my own lane and making the swim intervals. It's fun to have my head out of the water and I can look around, but usually I am huffing and puffing and I have to concentrate really hard to kick fast.
My conditioning is really good because of all this self-inflicted kicking. (Probably why I could neg split a 200 back). Just like all the stories you hear about people getting injured, only kicking for months, then coming back with awesomeness because they were forced to kick so much - that's me in a mini-way. The other benefit is the alternate days I actually do most of the whole workout. Even the NEXT lane over marvels and makes comments about how I did the entire set. My arms almost always feel fresh because they were in a perpetual streamline the day before.
Day 2 of the week I try to make sure I get in one of the IM days (Tues or Thurs). Since I am swimming more events, it just makes sense to do more stroke work, plus I really don't want to go down the freestyle path unless absolutely necessary. I also find an unaccustomed desire to swim it all, swim fast, and with a positive can-do attitude. It's a great motivator when you know this is the only practice you are going to swim the 1 hour with your arms!
Day 3 is a mixed bag. I also make sure that I get in short, burst, pure sprinting and/or kicking, no matter what. If the workout isn't sprint, i'll modify the set, or if there is a set in particular I want to do, then I will swim on my own.
I really like the 3 days per week focus. It makes each workout more purposeful and I can do different things! I'll probably stick to this for awhile. Next season, I may have to do more swimming bits, since i'd like to attempt the 200 free and 400 IM. In 2015 it will be a full 20 years since I last swam a real 200 free, and 10 full years since I swam the 400 IM!
I'm still doing P90X3! I am on the final month! It's so much fun that I am going to do another round after I finish this one! But I haven't lost any weight. Probably because I haven't changed my eating habits and I really didn't start it as a weight loss program. I love junk food too much.
Shoulder was GREAT in the water, got in 5100 SCY. Then once I stopped moving, got showered and dressed, I noticed the entire capsule is just throbbing again. Geez. Well I dealt with 2-1/2 years of elbow pain I guess I can deal with 18 months of frozen shoulder pain. At least I know what it is, and I know that the only thing that helps is time. I may not be a very fast swimmer, but I am a stubborn swimmer!
1000 warm-up (typical 100 free, 25 back/25 breast over & over)
2 x 300 P no paddles
500 kick no board, with zoomers
12 x 200 as follows:
3 x 200 @ 3:00
3 x 200 P no paddles @ 2:45
3 x 200 P w/paddles @ 2:40
3 x 200 breast
500 cool down, various
Total: 5100 SCY
Seemed to be a little nauseated today but managed a good workout.
500 free kick w/zoomers
10x100@1:45 free every 3rd back went 1:29, 1:28, 1:43, 1:30, 1:29, 1:37, 1:28, 1:26, 1:37, 1:25
10x50@1:00 back kick w/zoomers went 47,47,47,48,50,47,50,47,46,45
5x100@:15RI free w/strapless paddles, bouy & snorkle
200 free kick w/zoomers
3x100@:15RI free EZ
Total 3500 yards
"It's beginning to look a lot like taper!"
PM only SCY
400 swim every 4th 25 scull w/ snorkel
8x25 @ :40 under H2O kick/drill w/ fins
4x100 @ 1:15 AE w/ snorkel
8x25 @ :30 V.S.
4x 15M burst w/ dive
8x25 @ :30 rest mid-pool w/ fast turn
16x25 @ :15 rest
8 - scull/drill w/ strapless paddles + snorkel
8 - drill/swim w/ fins
Total: 4000ish (with the 15M bursts)
I had an easy day off today, starting with a Rx Task Force meeting, then joining my pastor at a local computer store to help pick out a laptop that someone associated with the church plant offered to purchase for the church. What a blessing! We went to Chapel then I worked on some homeword before getting a dish prepared for tonight's end-of-year basketball banquet. I am really proud of Preston, Jinho, and Lina for playing this year and being able to celebrate tonight. arty:
Made it to Masters for an easy practice:
150 Kick, 150 Pull
4 x 50 Quarter's Strong on 1:05
- 25 AFAP, 75 EZ
- 75 DPS, 25 AFAP
- 25 EZ, 25 Build, 50 DPS (drop a stroke from first to second lap)
(All on 2:10)
- 100 Stroke/IM into 50 Kick on 2:15
4 x 50 Active Recovery and out
(Masters/Rec/1900 yds/60 min)
I'm going to sleep in tomorrow morning.
18 x 50 FR with 30 seconds rest
alternated CCW and CW rotation off turn to see if there's a difference, there is (below):
3 x 50 FR on 2:00
planed to go fast but decided to hold off
2 x 500 FR, S
Via meet mobile:
Event 04 - 50 Back 35.05
Event 07 - 200 Medley Relay (free leg) 25.81
Event 10 - 50 Free 25.67
Event 11 - 200 Free Relay (leg 4) 24.98
Event 16 - 100 Free 1:10.56 / (50 Free SR) 26.10
Event 18 - 200 Free Relay (leg 1) 26.19
Event 22 - Medley Relay (free leg) 25.32
Updated February 26th, 2014 at 12:59 AM by __steve__
Swim/SCY/Solo @ Pitt
100 fly drills
4 x 25 shooters w/fins @ :40
2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ
3 x (16 x 50) @ 1:15
1-5 = burst + cruise
6 = EZ
7-11 = 25 @ 100 pace + 25 EZ
12 = EZ
13 = AFAP
14-16 = EZ
1 x 50 AFAP dolphin kick w/fins & board (25)
Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.
I woke up pretty tired this morning. My allergies have been causing me some nasal drainage and laying down tends to give me a sore throat and suspect I snored last night. I was asked to be at the pool before 5am this morning to assist my friend who has classes that start early for her nursing school. I ended up swimming for about 90 minutes today and despite only swimming 4800 I was even more beat when I was done. Today was a mix of fast intense swimming.
500 free with snorkel
10x50 catchup on 50
12x50 two turn on 50
6x200 swum as odd free even IM on 2.30
12*25 free on 20 race pace for 200
8x50 two turn on 50
8x25 free on 20 race pace for 200.
6x25 ofreen 25 race pace for 100
8x25 freeon 30 race pace for 100
12x50 kick 45.
200 double arm back(should have done 500 ez but ran out of time)
Total 4850 scy
I was holding 13-14s on the 200 based 25s and 12-13's on the 100's based 25s. The 100s in particular were very hard for me today, I just could not really get going.
2 X 200 3:00 3:00
4 X 75 1:15 1:05
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
5 X 100 kick-2nd 50 fast-- 2:15
1 X 50 easy swim
2 X 75 1:30
4 X 25 fast :40 #4 on 1:20
Round 1 fly, 2 back, 3 breast, 4 choice/no free
3 X 200 3:00
4 X 50 descend 1:00
Two rounds, pull.
Negative split the 200's
WARM DOWN: 4 X 50 easy
Had a surprisingly good workout this morning. Still being somewhat cautious with my right shoulder and elbow but other than that.... great.
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:49, 2:46, 2:43, 2:41, 2:37
200 torque drill w/paddles, snrokle & bouy
200 fly scull w/snorkle
200 1 arm fly drill alternate by lap
200 fly for time from push 3:32 was out in 1:42 at the 100 not pad for end of practice
200 fly kick streamline w/zoomers
200 free EZ
Total 3200 Yards
AM and PM SCY
300 pull w/ buoy + paddles+ snorkel
200 kick w/ board
100 I.M. drill
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
5x100 @ 1:20 AE
8x25 @ :40 V.S.
"200 I.M test set"
6x25 @ :30 FL SMOOTH (14.0, 14.1, 13.8, 13.9, 14.0, 13.8)
3x50 @ :50 BK BEST AVG (32.9, 33.4, 32.9)
3x50 @ :50 BR BEST AVG (33.5, 33.4, 33.5)
3x100 @ 1:15 FR, #1-2 AE, #3 N.S. (1:03.9, 1:03.1, 29.0/28.3 - 57.3)
4x25 @ :10 rest scull/under H2O kick w/ fins
4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
8x25 @ :45 drill/under H2O kick w/ fins
4x25 @ :40 V.S.
2x 15M FAST w/ dive
400 @ 4:40 pull w/ buoy + paddles + snorkel
4x100 @ 1:10 D1-4
300 @ 3:30 pull w/ buoy + paddles + snorkel
4x75 @ 1:30 3rd 25 FAST w/ fins
200 @ 2:20 pull w/ buoy + paddles + snorkel
4x50 @ 2:00 FAST w/ fins
2x25 @ :30 rest w/ stretch cord (pulled)
2x25 @ :30 rest w/ stretch cord (restrained, with resistance)
5x100 @ 1:15 AE w/ snorkel
2 x 500 free on 10:00, S
4 x 50 free on 0:50
rest 1 min
5 x 50 free on 0:50
rest 1 minute
5 x 50 free with 0:30 R
43 - 45's
Meet report (SC SCY championships):
This meet was well run, and had a fun atmosphere. I always enjoy this one. Don't have the times but I remember roughly.
50 back (warmup suit) 35.05
I flipped on belly too early into the turn and over exerted myself to catch up to the guy next to me. Mistake, my legs were toast after - lol
The remaining racing for the weekend was a dream come true - 6 each 50 free's (i.e, a 50 fr, a 50 fr SR, and four relays). Could not manage a PB this meet, (master's excuse opportunity here) my back injury was killing my turns as my legs would not flip over properly. They kept hitting the water and stopping me before the flip was completed. My teammate Pat was next to me in my 50 SR (26.10) and said I was well past him into the wall and we were even out. Same thing happened with the 50fr (25.67) against a fast whipper-snapper who had a bad start making us even to the wall, furthermore making me go nuts chacing him after my turn deficit.
So one of the relays was a 24.98, and the rest were 26 lows, maybe a 25 high also. I am still quite exhausted and the back is bothering me. During the meet I had brought a chair but was not able to sit in it because it would hurt to stand back up if I did. So I was either in the shower, in the warmup pool, or moving about on my feet between.
Though I did not perform to personal standards as life does have an impact on things (Joel reminded me), one thing for sure is the experience will, for sure, help in future meets, as racing is the best preparation for racing.
LCM preparation now - I'm going 27's this summer
Updated February 25th, 2014 at 11:23 AM by __steve__
Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend
200 Fr/200 Bk/200 IM drill
2 x 100 kick
8 x 50 FR on 1:05
1 x 50 ez
8 x 50 Bk on 1:10
1 x 50 ez
6 x 75, done as:
- 2 FR (on 1:15, 1:45; held :50)
- 2 Bk (on 1:20, 1:40; held :54)
- 2 IM (on 1:20, 1:40)
6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
4 x 50 on 1:20 loosen and out
(Solo/Rec/2500 yds/60 min)
My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).
My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.
Updated February 25th, 2014 at 08:51 AM by rxleakem
74° Sunny, humidity 66%, 80° water
200 REV IM
200 FR as 25DR/25S
12x50 on :50 FR as 4(50-25RA/25LA, 50CU, 50DPS)
4x50 FR on :40, desc 1-4 *34-33-33-33
8x25 FR on :20, *16-16-16-15-16-16-16-16
8x25 FR on :20, *16-16-16-16-15-15-16-16
4x50 FR on :40, desc 1-4 *33-33-33-33
20x50 FR on :50, target pace 33, with snorkel, m-AP
*1-5) 34, 6-15) 33, 16-20) 32
4x50 FR on :40, desc 1-4 *33-32-32-32
---100 BK K/bk w/fins
5x200 FR on 2:40 w/snorkel, L-AP, fins, DPS/build effort by 50
*2:15, 2:14, 2:11, 2:10, 2:09
---100 DK/bk w/fins
8x25 UW SDK w/fins on :40 *13-12s
3(4x25 Fly on :30, :15 rest) as 25K/25RA/25LA/25Fast
/with snorkel, mAP
4x25 Fly fast on :40 *14s
---50 FR CU
3(4x25 FR on :30, :15 rest) as 25CU/25RA/25LA/25Fast
/with snorkel, mAP
4x25 FR fast on :40 *14-13s
---50 FR DPS
10x50 FR on :50, *37-35
100 IM EZ
Sunday I swim 30 minutes OW north of Captiva with my friend Greg, with our wives in the boat along with my daughter, then we had lunch at a North Captiva Island restaurant entertained by a pretty good two person band of acoustic guitar, vocals, and percussion. It was a beautiful SWF sunny day with 70° water that included some unusual late morning lingering fog.
I have been wearing a training drag suit the entire workouts for about a week now so that it feels normal. Focusing on accurate interval times, I get ready one second before, then push off exactly on the actual send-off. When my hand(s) touch the wall I look for my time.
The results in Set 1 doing 4x50 on :40 are my best so far this year. Although the times are not descending as I intended, I felt like I was descending my effort 50% to 100%. I believe in 2-4 weeks, I may be able to do this training set starting at 33 or 32 and take it down under 30. Getting stronger and fitter towards sustaining the stroke technique as it needs to be while concurrently increasing applied power will be the difference.
Also the results in Sets 3 & 4 were breakthrough performances so far this year as well. Swimming the 200s with the combination of fins-snorkel-paddles is to focus engaging an EVF on each arm/shoulder extension into a steady rotational follow through. The AP (agility paddles) assists with water feel and integration of hand with the forearm, and the fins assist with a supportive streamlining kick unified with core centric side to side axis rotation.
After 3000 yards training with strong efforts and quality sets my arms are getting tired, where swimming fast 25s in Set 4 were challenging, but the results were acceptable considering the desired stroke technique was still manageable. During the warm down swim of 10x50s, the last four 50s were relaxed and smooth holding 35s.
Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!
I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!
200 IM - 2:16.08
28.10 / 36.02 / 40.57 / 31.39
My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though
100 Fly - 1:01.01
28.15 / 32.86
I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though
200 Free - 2:03.22
28.86 / 31.14 / 31.88 / 31.34
Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.
200 Fly - NS (my first scratched masters event)
I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.
500 Free - 5:23.71
29.11 / 32.14
32.72 / 32.92
32.99 / 33.07
33.04 / 33.11
32.40 / 32.21
At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.
Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.
I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.
Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...
What did I learn??? Listen to dad...
1 X 200 3:20 3:00
6 X 100 1:40 1:30
3 X 100 kick 2:15 2:15
Two rounds. Round 1 intervals left, 2 right.
1 X 25 :45
1 X 50 1:00
1 X 75 1:30
1 X 100 2:00
Four rounds, choice stroke.
Round 1: 100 is fast, 2: 75 is fast, 3: 50 is fast, 4: 25 is fast
3 X 50 easy 1:10
1 X 50 blocks
WARM DOWN: 4 X 50 easy
I had a restless nights sleep. My daughter got upset last night about not getting her TAGS cuts. I firmly believe there is a life lesson in what she is experiencing and I believe with the improvement she has seen she is doing lots of things right. I spent quite a bit of time laying there thinking about how to get her to see that this is an opportunity to refocus and qualify on the individual events and not rely on relays this summer. She is not a 50 swimmer and based on her stroke tempo and genetic disposition(she is very tall and skinny) suspect she will do better as she goes further. Obviously she is young(10) and time will tell but getting all worked up over a 50 for a relay is negative energy she should not have with the meet she had this weekend, but its hard to see this from her perspective and if the shoe was on the other foot no doubt I would have the same challenege.
Anyhow todays workout was long and tiring, but it felt good to swim with no pain in my shoulders.
400 free with snorkel
10x50 catchup on 45
10x300 pull on 3.30
6x100 kick on 1.45
3x(2x25 fast free on 20, 1x25 fast back on 20 , 1x25 easy on 40)
12x50 drill swim by 25 on 50
10x50 free on 33
Total 6100 scy
I descended the 300s pull from 3.09 to 3.03. The kick I held 1.25s. The fast free 25s I found it hard to get going after all the aerobic work. I again descended going from 14s on round one to 12s on round three. The 10 x 50s on 33 was tough today but I pushed through it. I will be swimming tomorrow but then traveling to Washington DC this week so will hopefully train with the Alexandria team I have swum with previously. I always enjoy there workouts and I am looking forward to seeing some familiar friendly faces.
Hello everyone! I have been swimming just as much (or as little?) as ever, but just not blogging about it!
Yours truly is going after QUANTITY this year! Feeling so crummy in the 50 free, I figure it's ok to switch gears and swim a schlew of events, hoping to hit some good times and/or top tens along the way! I have 174 TTT, inclusive of the preliminary SCM 2013. So with 26 to go, it's time to ramp up different events! Goal is to reach 200 mark ASAP.
I am going to both the South Central zone meet and infilitrating the AZ state meet, and yahoo, the official meet entry is finally UP!
This weekend I swam some "off events" at the DAMM one day SCY meet. It's hard to get really focused. My older daughter was at a sleepover, so there's that low grade anxiety and "on call" feeling of picking her up right around my last event. My younger daughter was "getting an award" at the Texas Black Film Festival - she entered the Sixth Floor Museum (of JFK shooting fame)'s youth oral history challenge and was a "finalist", where they included part of her interview in the official video!
Anyway, here is how I did:
100 breast 1:14.8
200 back 2:19.1
100 fly 1:04.1
The 200 back was the best. That will stand for a top ten, under 2:20 has always made it safely w/large cushion room. I can scratch that event off my list! The shocker was I went out in a 1:10, and I think it was like, a 1:10.4. So someone do the math, but I had to really boogie on the back end to get under 2:20!
The 100 breast/fly would make top ten - in a moderate year. But I don't know if that will be the case. Yours trulys' analysis is that no one is aging out, but at least 3 faster 44-now-45 girls are aging up, so I am resigned to swimming these 2 events again.
Given I have 2 big meets for top ten chances, I envision myself napping for long periods in my deck chair and lurking in the hot showers at the Woodlands (SC zones). It's going to be my 4 x 50 meet, plus whatever other events I can get for top tens. But I am going to approach this with Fortness - that is, make the 50's really, really count, and not worry too much about the quantity of events. I need to swim really fast to make 50 TTT's, so I don't want to get to piggy about other events!