8 x 25 shooters w/fins @ :35
8 x 25 free w/paddles, no breath @ :35
5 x 50 double torque drill w/paddles @ 1:15
8 x 25 burst to 15 m + cruise @ 1:00
-- 4 speed drills, 4 dolphin
Then I did a modified version of a speed set from workout #4 in the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20228"]U.S. Masters Swimming Discussion Forums[/ame]
4 x (5 x 50 w/fins) @ 1:30
-- 100 EZ between each round
5/7/9 strokes fast, fast 25 (10), fast 25 (10)
6-10: dolphin kick on back
8/10/12 kicks fast, fast 25 (9 flat), fast 25 (8 high)
4/5/6 strokes fast, fast 25 (13 high), fast 25 (13 high)
16-20: dolphin kick on belly
10/12/14 kicks fast, fast 25 (9 high), fast 25 (9 high)
8 x 25 w/parachute @ 1:15
1-4: free w/paddles & chute
5-8: flutter kick w/board & chute -- these were ridiculously hard
Stretching & Rehab Exercises, 45 minutes
Couldn't get to yoga today with it being a school holiday, but did get this speed workout in. It's very quiet in the house with Teen Fort in Boston today. Despite the fact that it's sunny and 50 there, highly unusual for Feb., she thinks it's "cold and ugly." She likely just knows that I love Boston, so has decided to take the opposite view. On a happier note, Mr. Fort has completely dropped the notion of an early April vacation. His training partner over dinner agreed with me that it was unworkable and unfair. Heehee.
SCM, Baylor Fitness Center
Billy G. coached
warm up, about 200
8 x 150 pull
4 on 2:15
4 on 2:05
==>You have got to be kidding me. Of all the possible sets on an emotionally fragile post-Great WOlf Lodge day, did it have to be THIS?
Kicked all with Speedo B&O fins on back. The 2nd set was more of a challenge, and I held all with just under 10 seconds rest.
This set was not my cup of tea. I don't feel like it did much swimming wise/training wise, but I do think it was very beneficial to just be with adult swimmers and to clear my mind. I was so emotionally fragile from the physical pain of GWL, coldness seeping in my joints (We always get really cold there and it lingers), and random bruising from lazy river combat swimming.
8 x 75 kick on 1:30
no fins for me
alt 2 with board; 2 on back no board
20 x 25's on :35
breathing was 1 on 1st 25; 2 on 2nd 25 (same as 50 SCM pattern).
Ok, by now I was feeling better and put some POW in my 25's!
8 x 25's with monofin; no interval
Working those abs and getting used to the rhythm of the monofin.
This is a basic no-specific swim week. My girls have their 6 week semester exams this week so it is a pretty important week. That said, I made a really simple grade sensitivity analysis spreadsheet to show how low, mathematically, they could score on their 6 week exams and still get As. It totally reinforces the concept of banking good grades early on, and the relative importance between class grades, test grades, project grades, and the 6 weeks final test.
100 warm up
1x200 free (w/fins)
2x75 free (w/o fins) 1:30 int
1x200 free (w/fins)
2x75 free (w/o fins) 1:30 int
6x50 back (w/fins)
7x 100 free (w/fins) 1 m int
100 warm down
Did one of Forts today...I am disputing her yardage but I guess I could be misreading.
I did not like this one so much but I put that down to me being sick last week and my energy systems being a bit blah still. Will try again soon.
5 x 50 free w/paddles @ :50/:55/1:00
5 x 50 kick @ :55/1:00/1:10
6 x 25 no breath free w/fins @ :35/:40
6 x 25 burst + cruise @ 1:00
2 x through:
8 x 25 @ :40/:45
1 x 100 fast free
Did both as FR
6 x 25 @ :40/:45
1 x 100 fast choice stroke broken @ 50 & 75 for :15
Did as FL on the 100.
4 x 25 @ :40/:45 with chute
1 x AFAP 50 choice BR
100 EZ FR
2 x 25 @ :35/:40
1 x broken AFAP 50, :15 rest @ 25
Did all shooters with fins...this was when I realized I had done it wrong.
Round 1: 25s = easy speed/perfect technique --fly(8)/back(6)/breast(4)/free(2)
Round 2: 25s = shooters w/fins
Use fins on one or both rounds
I counted 4100 as written but I didn't have that much time would have taken me 2 hrs nearly. I only did the 8x25, 100 fast, 200 EZ part twice, which I think was wrong (but I only figured it out at the end) this took my total to 3200.
Updated February 20th, 2012 at 01:33 PM by SwimStud
1 X 200 3:20 3:00
2 X 100 1:40 1:30
1 X 250 4:10 3:45
5 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:10
8 X 25-half blast kick/half swim- :40
1 X 75 easy swim
2 X 50-build to fast- 1:00
4 X 25 sprint :40
First 25 of each round from the blocks.
1 X 50 easy
2 X 50 blocks @ 100%
1 X 75 easy
1 X 500 free 6:40
5 X 100 free 1:20
10 X 50 free :40
WARM DOWN: 4 X 50 easy 1:00
I guess it's time to start over with the personal bests since I am starting in a new age group today. Although I am still hopeful that some of my times will continue to improve over the next few years as I continue to improve my technique.
I celebrated my birthday by going cross country skiing on Saturday and while doing so fell and jammed my shoulder. It's still a bit sore and I haven't swam since, but I'm hopefull that I did no serious damage and will be training at full speed again in a few days. Will focus on kicking untill then.
500 pull 50 hard/50 mod
8 x 100 stroke/free on 1:45 (actually only did 7, goggle problems)
16 x 50 (70-80-90-90% by 4's) on 1:00
400 kick w/zoomers
500 pull no paddles moderate
2 x 100 pull w/paddles on 1:40 @ 80% (did 1:21/22)
Total: 3900 LCM
Happy that Coach is having us do a bit more speed work - in preparation for the kids Senior Champs & JO meets coming up. This will benefit me greatly, as my "championship" meet is 2 weeks after the JO's, or 5 weeks from now. I'll be having my first surgery less than a week later.
Did quite a bit of reading yesterday - and listening - to Bill Boomer talking about training cats & dogs - very enlightening! I also looked at Dave Salo's training ideas, and even found a pdf of one of his books - about 100 pages long, that includes about 16 actual workouts. Interestingly enough, he feels that swimmers only need one workout a day, and no more than 4000 yds or meters for that workout - but the workouts are seriously intense - I'm thinking intense like Fortress' workouts. I'm very impressed by him, and surely do wish that my son had the opportunity to train with him when he was in high school - I am positive (hindsight is so 20/20 isn't it?) that he is a cat who has been trained like a dog - and so little of the time spent is quality. Also, according to Boomer - the neurological component has been totally ignored during my son's training - I know it was for mine, but I am old, and these ideas are relatively new. I know that I am a dog (probably in more ways than one!!) - but I still need to learn how to go fast when necessary - hence the attention to neuro components - which I am going to explore! I may not ever be able to duplicate my 4:20 something 400m free again, but I should definitely be able to at least improve upon what I am doing now!
Swam with Roger, Dave and Dave. Wore my Nike jammer. Pool temp ~83.
400 Warm up
2 Times through
* 25 Fly - :30
* 25 Free - :30
* 50 Fly - 1:00
* 50 Free - 1:30
* 400 IM (5:35, 5:40)
* 50 Easy
* 200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
* 300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
* 175 Fly - 3:00
* 175 Free - 2:30
* 50 Easy
10 x 50 - :45 (#1/2 and #6/7 we did 75 fly/25 free)
200 Easy fly
50 Cool down
My usual pool was closed so I had to swim at the Y which opened late so I only got 45 minutes in. But that is better than nothing at all. I will probably try the entire workout again on Wednesday before I go to Disney.
5x50@:50 free w/paddles
5x50@1:00 free kick w/ zoomers
6x25@:45 free no breaths but I had to take 1 per 25
6x25@:45 brust + cruise
8x25@:45 Fly w/fins easy speed. I am actually finding the large fins disrupt my rhythm I may need to try the zoomers
100 free w/fins AFAP went 1:03
200 EZ w/fins
200 kick easy w/fins
Total 2000 yards
This morning started off extra early like most swim meets I have to drive to. Only this morning I had to get on the internet to check the pass reports to see if it was even going to happen today. The Cascade Mountains were getting dumped on with feet of snow over the past few days, and they were have a few issues up there as well. Luckily the pass further north (and the shortest route for me) was open with snow tires required...not a problem. Off to the meet!
400 IM - 4:33.65 Masters best time by 1.5 seconds!!
27.13 / 31.67 (58.80)
37.48 / 36.38 (1:14.06) <-- as you can tell I need to work on this part
39.33 / 40.12 (1:19.45)
31.31 / 29.93 (1:01.24)
Honestly I felt miserable before this race today. Probably from the 3+ hours in the car, and possibly the heat in the pool area as well felt a little warm (and stuffy). I just couldn't fully relax prior to the race, but still ended up doing great!!
I have approx 4 seconds to drop for the age group record with a shave and taper at the end of March for the LMSC champs meet. Should be doable...now where should I take the 4 seconds? Easy answer is 1 sec. per stroke.
100 Fly - 57.29 - anything in the low 57 range is good enough for me
26.88 / 30.41
I had a great race with That Guy in this one, though I didn't know it till after the race. We basically were the same throughout the race, with him beating me by 0.04. (and his 50 Fly event later was AMAZING!!)
[nomedia="http://www.youtube.com/watch?v=Bw390EpetN4"]2-19-12 - Kirkland, WA - 100 Fly - YouTube[/nomedia]
100 Free - 53.52
25.55 / 27.97
Let this be the last time I swim this for a while (besides Canadian Nats since I'm already entered)
The 100 Free officially sucks! I'd rather do the 200 Free any day over the 100 Free if I had the choice.
[nomedia="http://www.youtube.com/watch?v=lMmNaB1Itrs"]2-19-12 - Kirkland, WA - 100 Free - YouTube[/nomedia]
200 Back - 2:18.09
31.70 / 35.19 / 36.07 / 35.13
My start tells the story that you don't need to have a good start to be able to swim backstroke. Just SDK like crazy and you can beat them all! The rest of the 200 Back is BLAH.
[nomedia="http://www.youtube.com/watch?v=PhAJkagwn0M"]2-19-12 - Kirkland, WA - 200 Back - YouTube[/nomedia]
200 Fly - 2:07.67
I didn't wait around for splits, but TG said I was out in a 1:00, so 1:00ish / 1:07ish.
Not bad, actually felt pretty good. All of my 200 Flys have been consistent lately holding in the 2:07 range +- a second or so.
[nomedia="http://www.youtube.com/watch?v=uu_8g1ZO5qk"]2-19-12 - Kirkland, WA - 200 Fly - YouTube[/nomedia]
Afterwards I went out for my "WINNER WINNER STEAK DINNER" with my daughter. Problem is, the place the I was planning to go, didn't have any steaks on the menu today!! Oh well. I instead went to SubWay and got my Big Philly Cheesesteak sub with all the fixin's. It was very good, and at least got me satisfied.
After all my other success today, I was able to win a speeding ticket from a friendly state patrol officer too!
Updated February 19th, 2012 at 10:45 PM by jaadams1
After missing four days straight (the first time I've missed that many days in a row since last spring!), I finally managed to get back into the pool today. It was very crowded, but every Sunday afternoon is, which is why I normally try to go Sunday mornings to do my long swim. I also needed a little catch-up sleep; so I had a leisurely Sunday morning, to say the least.
I did 3600, pretty easy; could've done more, but I decided I would save it for a big workout tomorrow and try to get in consistently every day this week. After two weeks in a row with 6K long swims on the weekend I think my body needed a "step-back" week anyway (which is what we used to call it in marathon training).
Work has been a little overwhelming the last few weeks and I was really missing the pool on Wednesday-Saturday; but with deadlines looming I spent most of my days and nights hunched over the computer... only able to get my swimming fix vicariously through the USMS blogs and forums for a few minutes here and a few minutes there.
By Saturday, though, the lack of sleep, the long hours alternating between writing, teaching, meetings, and grading were starting to take their toll; it's like my brain was slowing down... processing speed impeded by running to many applications at once! And I hadn't gotten my accustomed exercise. I really started to notice it toward the end of an otherwise very nice conference on Saturday afternoon in Dekalb, IL. Enjoyed my time there enough, learned a lot, but the two-hour drive back was a torment. I had to stop every 45 minutes or so just to stay awake.
Feeling much better today after a couple of miles in the pool and a full-night's sleep!
rehab exercises (25 min)
explosive leg press, 270 x 4-5 x 15
seated row negatives, 50 x 3 x 15
overhead squats w/bar, 45 x 2 x 15, 55 x 1 x 15
leg extensions, 130 x 4 x 7
wide grip lat pulldowns, 50 x 3 x 20
good mornings, 85 x 4 x 8
knee tuck jumps, 10
altitude drops, 10
1500 meters easy in gym pool
Rushed out of the pool to go to Lil Fort's swim meet and it was cancelled. Power outage. Oh well, probably needed an easy swim anyway. I can tell I am in need of a recovery week. But I'll have to wait another week.
It’s been a week of grey overcast mornings at the PCB pool—we seem to be stuck in a warm cloudy weather pattern. On Thursday I was looking forward to swimming in pouring rain—and managed to get in all of 30 meters before a lightning flash cleared the pool. I swam back to the end of the pool, for a total of 60m that day. Yesterday I had better luck—there were just a few drizzles in the middle of my swim. I had a nice lc workout—mostly solo, but with some company for one set. Here’s what I did:
1000 lcm warmup (400s, 200k, 200p, 200d/s)
4 x 150 k/d/s, rev. IM order, emphasize legs on all and build swim
8 x 150 fr/bk/fr @ 2:45, keeping swims under 2:30 [this was challenging but I managed]
10 x 100 FR @ 2:00, 3 x (desc. 1-3) + 1 easy [I joined swim buddies Bill and John for this set—we took an extra minute after #6 to regroup. I went 37/36/34 on the easys and 28/28/25 on the fasts. I was pleased with this—now that I’m comfortable swimming a full workout’s worth of yardage again I’ve been doing more sets with the clock this week. It hasn’t been pretty--I was working hard to go 1:40s a few days ago. So I was pleased to be faster while feeling relaxed on the front of the descends in this set. I’ve been struggling to stay optimistic about my swimming as I work to get back in shape, and was relieved to be feeling more like myself in the water today.]
200 rev. IM kick
500 pull with paddles
500 warmdown + play
I had another ART session yesterday afternoon, and the pain and numbness in my left arm is definitely getting better. It feels fine when I swim, and is worst when I wake up in the mornings or lounge around too much. That’s definitely an incentive to keep exercising!
Earlier this morning I watched about a dozen dolphins or porpoises frolicking around in the gulf—they were bobbing around and occasionally leaping out, but generally stayed roughly in one place for about half an hour before moving on. They were just a little further out than I usually swim. I also saw a ray or a skate in the shallower water when I was wading in it while walking on the beach. I’m about 95 percent sure it was an actual animal, not a ziplock bag like last time. It was shy and wouldn’t let me get very close to it, and only a bit bigger than my hand, with a long tail. It was tan, a little darker than the sand.
At lunchtime, about an hour after seeing the dolphins I went for a pre-storm swim in the gulf. The gulf is back up to 61 now, and the gathering wind was beginning to stir up some nice swells. The water was a dull green under the leaden sky, and since it was low tide I waded out to the sandbar and over it before diving into the waves. We don’t often get nice big rolling waves here, but by swimming just to the far side of the first sandbar, just before the point where the waves were breaking, I was able to find some fun water to swim in. I did my usual mile course, watching the sandy bottom getting closer and receding as the water carried me up and down. No dolphins approached me, which was both a relief and a little disappointing. Afterwards I hit the hot tub before heading in—I’m going to be thoroughly spoiled by the time I leave here. The whole post-swim-shivering-on-the-cold-beach routine will come as a shock when I next swim at Brighton.
Now we’re watching the storm blow in over the gulf. Have candles if necessary. It should be a show!
Recovery Day an boy to I need it.
500 choice warm up
1 x 200 DPS free w/paddles, no breathing in or out of turns
4 x 25 fly drill @ :40
4 x 25 easy speed fly perfect technique @ :40
felt really good on these
4 x 25 shooter on belly @ :40
1 x 200 DPS free w/paddles
4 x 25 backstroke drill @ :40
4 x 25 backstroke perfect technique @ :40 felt fast
4 x 25 shooter on back @ :40
1 x 200 DPS free w/paddles
4 x 25 breast drill @ :40
4 x 25 breast perfect technique @ :40
4 x 25 2 breast pullouts UW @ :40
1 x 200 DPS free w/paddles
4 x 25 free drill @ :40
4 x 25 free, perfect technique, 1 breath @ :40
4 x 25 flutter kick shooters w/zoomers @ :40
found it hard to do flutter kick instead of dolphin off the walls, I guess dolphin kick has become a habit now. YEAH!
500 Free kick w/zoomers
Total: 3100 yards
I will be doing weight lifting tonight or tomorrow.
- 200 FR/200 Bk, 150 IM drill
- 6 x 50 FR drill
--- 2 each catch-up, splash back, thumb drag
Down the ladder (team did lower yardage):
- 400 (did IM)
- 4 x 100 FR on 1:30
- 300 FR pull with buoy
- 4 x 75 IM (no free) on 1:15
- 200 FR
- 4 x 50 FR on :45
4 x 75 IM (Indiana IM)
10 minutes Kick Wars
- Suggested by Carrie the other night: set up cones on deck 5 yards apart, and swimmers start in the middle of cones and play "tug of war" by kicking their opponents past the cone. I wanted to do this 10 yards apart, but the team protested. This is a fun thing and usually the ladies find that they are stronger at kicking than the guys. We had 5 people, so two rows and the "loser" on the far side became the ref as the winner from the near side moved to face the winner on the far side
-Finished off with a Noah's Ark Pull w/ buoy with Kevin after everyone else left. (6:11)
(BAM masters practice/Rec/3450yds/90 min)
I went to a pancake breakfast this morning after seeing on facebook that it was happening at the Capstone Baptist Church in North Bennington - proceeds to help with the juniors and seniors at my son's school mission trip to Guatemala next month. I used to eat like a horse for breakfast, but can't seem to anymore these days. Despite that, I wolfed down a stack of pancakes with real Vermont maple syrup before heading to the team practice this morning.
Ended up being 8 people there today, but I was the only one in swimming the higher yardage workout. Since the 400 was first, I decided to do it IM and hit the following splits: 1:06.62, 1:18.97, 1:42.50, 1:11.00. Total was 5:20.29, which is 7 seconds faster than a couple of weeks ago - you can check my progress here. I was really starved for air on the backstroke, so I need to keep working on breath control, as it lead to poor pullouts on the breast. Room to keep improving ...
The kick wars was fun, and would have been better if we had a farther distance to go. I just grabbed some cones from the garage before heading to practice and set it up - the team was pooped after practice and was not all to interested in really going for it. Oh well, fun idea that you should try with your club. Any other fun ideas that you can share from your team workouts?
Not too much to report for the rest of the day. I volunteered for laundry duty so I will be rocking the clean clothes until going to my daughter's Cabaret tonight with my wife. I heard the song that I referenced above shuffle through my swimp3's today during the Ark, The Love of God. We sang it in church a last summer from the hymnal, and I realized that MercyMe covered it. The story goes that the last verse was penciled on the wall of a narrow room in an insane asylum by a man said to have been demented, and they found the words when they laid him in his coffin, but that article actually points out something even more amazing You can check it out if you'd like.
Updated February 18th, 2012 at 02:52 PM by rxleakem
10 min. choice
--I was talking too much and only got in 500
3 x through
3 x 100 kick @ 90% r/5
3 x 25 shooters @ 50
3 x 75 @ 1:30
--(kick,rt arm only,lft arm only)
100 vertical kicks w/10lb. above head
--this made me sink
rest 30 and repeat
2 x through
20 kicks with arms extended on wall
flip and do 8 sdk
flip and sprint back to wall
500 (150 stroke,350 free)
rest about 30
2 x 100 @ 3:30 AFAP
rest about 1 min. and repeat
I had NO legs left for the sprints at the end but I guess that was the purpose of the kick set earlier. Not too bad today with some different things which always keeps practice interesting. Time to hang with the family.
Swam at HSA with Dave, Dave, Mary, Dan, Bob and a couple others. Pool ~82 with hot and cool spots. Wore my Nike jammer. Didn't do much with the intervals. It was kind of "last in +15". I was getting lots of rest so I tried to keep the speed up a bit but I didn't pay much attention to my times.
400 Warm up
100 Fr (neg split)
400 IM down/Free back
100 Fr (neg split)
200 Free (neg split)
100 Fly/100 Free
200 Cool down
Didn't have many plans for kicking my butt this morning, especially with the meet coming up on Sunday.
2 Rounds of:
100 Kick w/ board
200 Free Pull
10 x 50 Dolphin Kick on back w/ Speedo Biofuse training fins @ 1:00 (:32-:35s)
These fins are weighted quite a bit, so they make you really work when you kick!!
4 x 125 Free Pull @ 1:35 (1:25-1:28s)
100 EZ and out
About the same on the yardage and intensity. Just wanted to get in a little more pool time since I probably won't swim on Saturday due to work stuff.
500 Free (started building intensity after the 200)
200 Kick w/ board
300 Free Pull
Fly (150 1 arm drill, 50 Fast Fly)Back (100 cruise, 50 build, 50 Fast)Breast (150 cruise, 50 build)Free (50 Cruise, 50 Get up to speed, 100 Bring it like a champ!)4 x 50 Free cruise @ :45
4100 for the day
I feel pretty good going into this weekend's meet in Kirkland, WA. I'm still going to figure out which set of mountain passes to use going over and back, partially depends on the weather, and the return trip is going to be decided by my stomach. I've got a craving for a huge steak dinner from a small place in the town of Sultan, WA, which is just on the western side of Stevens Pass, just before you head into the mountains.
I tried! Took an LT set from qbrain and slightly modified it for a workout tonight:
w/u: 200 FR/150 Back
go five times through:
- Broken 100 AFAP (rest :15 at 50 and 75)
- Ez 100 back
- When the clock hits 5 minutes, repeat
FR: 28.09, 13.75, 13.12 = 55.36
FR: 26.38, 13.57, 13.50 = 54.25
FR: 26.81, 13.75, 13.37 = 55.13
BK: 30.57, 15.19, 14.63 = 1:01.19
FR: 27.19, 13.37, 12.75 = 54:11
150 loosen and out
(total for day = 4,450 yds)
qbrain did this lactate tolerance set of 6 on 6 minutes, but I had less than 40 minutes total and decided to drop the time down to get in 5. I felt zapped after the first one! haha I think that I would have rather benefited from the extra rest, so I have to remember to take it next time.
I will put a link to these types of sets under my blog category sidebar if you want to check them out (I copy the likes of q, fort, and rich a). It is interesting that the age group team doesn't do stuff like this (they didn't when I was a kid either) - wonder if there are disadvantages for the kidos.
I have been thinking about doing these types of sets more, and I get nervous about them, but I can't help but think that they do a great job of preparing the mind and body for race efforts. I played with two mentalities for the frees: odd ones focus on high turnover, whereas on the even ones speed up the tempo but not flail about. I can see that I need to work to control my stroke more when sprinting from the times. Jim T. posed the question last week and I have been thinking about it.
I am a little disappointed in the back, but I have still been frustrated with body placement and finishing my pull with good hip rotation. I think that if I had done the back earlier on in the set them time might have been faster. Oh well - I have put up better times in practice recently so I will excuse myself on the grounds of recovering from my hperglycemic episode yesterday (and today).
I had a good time at my nephew's birthday, complete with pizza, cake and ice cream. I think I have satisfied my sweet tooth for a while. Off to bed soon - team practice tomorrow morning (at least I can sleep in until 9:30 am). Should sleep well tonight!
Updated February 17th, 2012 at 10:19 PM by rxleakem
* Yesterday my 7 yo daughter rode a bike w/o training wheels for the first time. Today she rode with me on my mile run. Pretty cool!
* Back in the pool this morning for an 1800 yard workout:
100 warm up
2x100 free (w/fins) 2 m int
4x50 free (w/o fins) 1 m int
2x100 free (w/fins) 2 m int
2x50 free (w/o fins) 1 m int
1x100 free (w/fins)
16x25 free (w/o fins) 30 s int
4x100 (kick/swim/kick/swim - w/fins) 2 m int
100 warm down