- did 200 swim-200 kick-200 pull, back & free
8 x 25 drill/40
- mix of free, fly, and back drills
3 x (4 x 25 with fins)/45
1 = shooter
2 = swim build
3 = shooter
4 = swim ez
- round 1 fly, #2 back, #3 free
- on free set shooters were 360
4 x 50/1:15 - did backstroke on this set
25 fast - 25 ez
25 ez - 25 fast
50 fast - went 34
3 x through:
12.5/30 from dive, work start
25/45 work turn
12.5/30 work finish
50/2:00 build to fast turn and breakout, then cruise
50/2:00 90% effort with fins
- round 1 fly, fast one = 31
- round 2 back, fast one 29
- round 3 free, fast one 27
200 easy free
Total: 2100 yards
1 X 300 5:00 4:30
3 X 100 1:40 1:30
4 X 50 descend :50 :45
two rounds. Round 1 intervals left, 2 right.
20 X 25 fast :30
1 X 200 kick 4:15
2 X 100 kick 2:00
8 X 50 kick 1:00
1 X 100 swim
CHOICE OF SETS- IM or FREE
1 X 400 IM 7:00
2 X 200 IM 3:30
4 X 100 IM 1:45
8 X 50 -2 of each- 1:00
1 X 400 free 5:40
2 X 200 free 2:50
4 X 100 free 1:20
8 X 50 free-descend in pairs- 1:00
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Roger, Dave and Dave. Wore my Speedo Aquablade jammer. Pool temp at ~84... comfortable. Challenge today was 8 x 100 on 1:10.
450 Warm up
6 x 50 - :45 (Wore drag suit for this)
8 x 100 - 1:10 (1:07, 1:09, 1:10, 1:09, 1:09, 1:09, 1:08, 1:07)
So, I've made 8! No "banking" time on this one. Of course, its hard to bank time when you touch on 1:09 or 1:10. First 3 were incredibly easy but I was starting to lose time. Picked it up a notch on #4 and held that to the end. Had enough to push a little harder on #8. Should be able to do 9.
4 x 100 - 1:25 (1st 100 fly)
4 x 100 - 1:30 (1st 2 100s fly)
4 x 100 - 1:35 (1st 3 100s fly)
4 x 100 Fly - 1:40
What better way to celebrate your fastest 800 yard swim ever than with 1000 yards of fly! This is actually not quite as hard as it looks. 1st 2 sets of 400 were the worst since I was pretty tired and the interval for making the fly was lower. By the last set, I was recovered and making 1:25 to 1:30 on each of the 100 fly.
4 x 75 Pull - 1:00
4 x 75 Pull - 1:05 (1st 75 fly)
4 x 75 Pull - 1:10 (1st 2 75s fly)
4 x 75 Pull - 1:15 (1st 3 75s fly)
4 x 75 Kick - 1:15
4 x 75 Kick - 1:!5 (1st 75 kick fly)
4 x 75 Kick - 1:20 (1st 2 75s kick fly)
4 x 75 Kick - 1:25 (1st 3 75s kick fly)
200 Cool down
Solo at Rec (scy)
600 RIM kick
400 IM pull w/ buoy
8 x 25 on : (don't run into anyone) IMO
150 ez and out
(1750 yd, 35 min)
I did not sleep very well last night and did some shoveling as drylands this am (we got about an inch of snow overnight), so after feeling beat yesterday I just did some easy IM's today.
Off to work, might try to get in a swim tomorrow before work, then gearing up for a mini meet this weekend in NH. Today I feel like this dude
Got in at 10pm from Disney and went to bed. Woke at 12:30 and laid awake for 2 hours then the alarm woke me at 4:30. Needless to say I did not have time to pull my workout off so I decided to try my new yellow zoomers. It is interesting using these. In some ways they were hard but in some they were not.
5x100@2:00 free pull to kick
4 times thru #1 free, #2 back, #3 fly, #4 breast
...200 kick w/zoomers or br fins
....4x50@1:00 hold 200 pace
400 free w/paddles, bouy and snorkle
Total 2500 yards
A little less than a week before the Kenosha Y irregulars do our postal one-hour. Sunday at 10AM is the plan now.
Yesterday I got in 2000 yards, some breast stroke, kick, pull, slide and glide, but nothing very tough... wanted to make sure I was giving my body a break from the 6000 continuous swim Saturday (mostly freestyle).
Today I got there as my friend Scotty was getting into the pool and he suggested we do a workout together; perfect, I wasn't really set on what I wanted to do today (except that I wanted to do 3000). We ended up pushing each other in ways that we probably wouldn't have pushed if we were swimming solo. I got him to do about 500 more than he originally planned and he got me to swim a lot faster than I planned. After our 500-yard warm-up I hit five 200s between 2:57 and 3:01 (the 3:01 was the only one at 3:00 or slower)... I initially thought I would stick to around 3:12 (:48 pace per 50). He was coming in around 2:45.
We did some 100s and some 50s (I ended up hitting :36 on the 50 mark during one of my 100s, which is flying by my standards.... but I couldn't hold it; finished in 1:21-1:22). We finished up with a nice hard 500 (I came in at 7:55) I took off on the top and Scotty on the bottom, so I had a :30 head start--he didn't catch me until about the 400 mark--which really pushed us both to swim faster than we otherwise would have. Nothing like a good cat and mouse game.
I'm so used to training solo ("loneliness of the long distance runner" and all that) and being alone with nothing but my own thoughts, my own discipline, to keep me going... this was a nice change of pace! Someone else pushing me for a change!
GTD still has me at #8 for men 40-44; I know I can't hold off the mega-mileage monsters all year, so I'm going to bask in it while I can ... yeayuh!
AND, this is blog entry #30, since I started doing this last month... Wow, time flies when you're havin' fun!
Short but intense workout today. Lots of short, fast stuff.
Warm up (700)
300 free & back
2x through w/fins, Fly then Back:
25 scull/25 kick/25 drill/25 kick
4 x 25/30 strong swim
W/fins still: Free or Back (400)
8 x 50/1:00
35 free or back - 15 fly
- was doing these around 38-39
- alternated free & back on 1st 25
Set #1: (500)
3 x through, fly, back, free, no fins:
4 x 25/1:00 fast
4 x 12.5/30 AFAP
50 easy swim
Set #2: Main Set (300)
1 x 100/2:00 smooth swim w/fins - went 1:20
2 x 50/1:15 strong swims w/fins - went 32-33
4 x 25/45 afap w/fins - 15±
(Was supposed to go through this with fly and free also but only had time to do the back round)
200 easy free
Total: 2100 yards
Did the hour swim tonight: 3150 yds. Felt way, way better than last year. Apart from a couple of foot cramps, I completed the event pain-free, which is a first for me. I put in a lot of prep for this event, including a 2500 last week, and I felt like it really paid off. Now it's time to .
Solo at Rec (scy)
Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).
100 Free/200 RIM D/K
4 x 75 Indiana IM's (no FR) on 1:20
4 x 50 FR Pull with Buoy on :45
Two times through:
4 x 150 Free on 2:00 (goal time 1:45)
1 x 150 Back on 2:00
1 x "Master minute"
6 x 50 RIMO on :45
1 x 200 IM Kick (no board) on 3:40
5 deep water bobs
1 x 100 IM for time (went 1:10.54)
200 w/d various and out
(3200 yds, 55 min)
I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
- 1st 5: 1:38, :39, :40, :42, 2:00
- 2nd 5: 1:41, :42, :45, :43, 1:54
The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!
The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.
The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!
Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).
I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.
Updated January 16th, 2012 at 11:36 PM by rxleakem
Based on this week's High Intensity Training [ame="http://forums.usms.org/showthread.php?t=20026"]workout #5[/ame].
2 x [ 200 swim, 200 kick ]
4 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter, 25 swim
8 x 25 @ :45 underwater dolphin
Main Set #1 (1000 set/ 2400 total)
25 fly drill25 back drill25 breast w/dolphin kick25 free drill50 easy
Main Set #2 (1000 set/ 3500 total)
3 x 100 @ 2:00 DPS free, no breathing in or out of turns
(14-16 strokes/25 1:17, 1:17, 1:16 1:15, 1:15, 1:15)2 x 50 kick @ 1:001 x 100 IM drill @ 2:001 x 100 free, rest :05 @ each 25, 1 breath per 25
* 3500 Total *
I was completely wiped out after yesterday's workout so I did a modified version of Leslie's [ame="http://forums.usms.org/showthread.php?t=20026"]recovery[/ame] workout of the week today. I am happy I did, both because I felt much better after the workout and because my times on the (very relaxed) DPS 100s were a surprise and a reminder of how critical technique is. I guess it is also a reminder that I haven't worked with a coach in more than 30 years
Updated January 18th, 2012 at 12:58 PM by eric.carlson
Today’s workout was a belated celebration of Hannah’s birthday. We enjoyed having our own side-by-side LCM lanes at the PCB aquatic center for the following swim:
100 IM piece (50 FL + 50 BK)
100 IM piece (50 BK + 50 BR)
Rounds 1-2 are warmup (drills for stroke if desired)
Rounds 3, 5, 7, and 9 are fast FR, easy ST
Rounds 4 and 8 are easy FR, fast ST
Round 6 is kick
Round 10 is warmdown
It was a fun set, and a good one to have a similarly paced workout buddy to swim with. I managed to complete everything except the kick—I missed 200 of that, for a 4800 lcm workout. We celebrated with a post-swim breakfast at the nearby Waffle House. It was packed at 9:30 this morning—I think we got the last two places at the counter!
This was the first of two belated birthday workouts on my agenda—I’ll do my own soon, once I can manage more than a 50 fly at once.
I was sad to see my NYC friends leave today--my one frustration with being down here where there are so many great places to swim is that I have to import swim buddies to enjoy them with me! But I’m going back to the city soon myself. I’m going to relish these last few days of outdoor swimming before heading back up to real winter.
8 x 50 fly drills
odds = caterpillar @ 1:05
evens = single arm @ :55
10 x 25 shooters on back w/MF @ :35
5 x broken 100 w/MF @ 2:00
-- 4 x 25 shooters on back
-- break at each 25 for :5
10 x 25 360 twirling shooters w/MF @ :35
8 x 50 free w/paddles @ :50
8 x 50 breast w/fins
odds = DPS, focus on head position
evens = long pullouts
8 x 50 free w/paddles @ :50
Had thought about doing a speed workout today. But the pool was crowded (holiday) and I was whooped from yesterday's double. I think heated power vinyassa is harder than bikram. And my shoulders were a bit sore, perhaps from all the down dogs and planks. I actually iced my shoulders last night for the first time in ages.
I'm definitely enjoying my weekend off with only Teen Fort around. Out to dinner with a couple old friends tonight.
1 X 200 3:00 3:00
3 X 100 1:40 1:30
Three rounds. Round 1 intervals left, 2&3 right.
6 X 50 kick 1:10
8 X 25 sprint kick :40
1 x 100 swim
2 X 100 2:00
4 X 50 1:15
8 X 25 :40
Two rounds, all choice.
Short break between rounds.
All odd swims are moderate.
All even swims are fast.
1 X 100 fast 2:15
1 X 150 moderate 2:15
100 is choice. 150 should be free.
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave and Dave. Challenge set put off until tomorrow when Roger will be with us. Wore drag suit through the first round. Pool temp 85 next to the warm water returns. Probably closer to 84 in the middle.
500 Warm up
2 Times through:
* 100 Kick - 2:00; 100 IM - 1:40; 100 Free - 1:20
* 25 Fly - :40; 50 Pull - :40; 25 Fly - :40
* 100 Kick - 1:55; 100 IM - 1:35; 100 Free - 1:15
* 25 Bk - :40; 50 Pull - :40; 25 Bk - :40
* 100 Kick - 1:50; 100 IM - 1:30; 100 Free - 1:10
* 25 Br - :40; 50 Pull - :40; 25 Br - :40
* 100 Kick - 1:45; 100 IM - 1:25; 100 Free - 1:05
* 25 Fr - :40; 50 Pull - :40; 25 Fr - :40
* 100 Easy
Made 1:08 on the last free w/ drag suit on. Took it off and made 1:06. The hard IM before the 1:05 is a killer.
3 Times through
* 8 x 25 IM Order - :30 Easy/Hard
* 8 x 25 Kick IM Order - :35 Easy/Hard
200 Cool down
Today was another two-swimsuit day. This morning I swam with Janet and Hannah in the gulf—Hannah and I swam ˝ mile to the east, then back, all well beyond the first sand bar. The water was 58 degrees, air temp in the low 50s, but the sun was strong and there was little wind. The water was a little cloudy, but it was a delicious green, especially in the shallower parts, and I could see the sandy bottom from time to time. Janet said that a pelican flew right behind us for a while before it lost interest—I never saw it. There was also a flock of diving ducks floating in the water that we swam past as we went in. Afterwards warming up we picnicked on the beach—a great way to celebrate a glorious morning.
This afternoon we went over to the PCB aquatic center for a quick swim. Janet designed the workout, which I liked a lot. I stopped a little early because I was feeling sore in my ribs—sometimes I forget and do my flipturns a little too hard still. Here’s how it went:
800 scy warmup [I did 700]
4 x 100 FR/BK by 25s
4x through, ST = IM order
400 swim, done as 2 x (175 FR + 25 ST)
50 ST kick
50 ST drill
50 ST build
50 ST fast
[I made it though 3.5 of the rounds before warming down.]
4 x 100 something
The pool was great—the air temp had warmed up to the 60s, and there were a few clouds in the sky to keep things interesting. During warmup I spotted a big group of buzzards circling around something west of the pool—there must have been about 20 of them.
RC and ankle exercises
wide grip lat pulldowns, 60 x 3 x 20
overhead squats, 45 x 2 x 10
lower back machine, 120 x 3 x 15
total ab machine, 120 x 1 x 15, 140 x 2 x 8
leg extensions, 110 x 4 x 6
box jumps, 20
knee tuck jumps, 2 x 10
captains chair leg raises, 3 x 20
Power Vinyassa Yoga, 90 Minutes:
I went to Down Dog in Bethesda with a friend today to check out their hot vinyassa flow class. http://downdogyoga.com/. They offer a week free, which was nice; I'll probably go again this week. Like bikram, it's 90 minutes and hot. But 95 degrees hot, not 105-110 degrees hot. Huge difference! I wasn't sure I'd like a flow class, but I did quite a bit. It's drastically different than bikram because you're almost constantly moving and the poses are different. But I still rocked crow pose! Maybe a mix of both is best to keep it interesting for me. I went right after the gym. I'm not sure that was the best idea as I felt like I was lunging my ass off for the first hour. It seemed like great core work. Pretty tired after that double. But it's all good.
Hilarious moment. Last night I was at the movies with a friend (watching Tinker Tailor Soldier Spy). My friend ordered junior mints and was asked if he wanted them chilled or room temp. Really?
200 swim, 100 pull, 200 kick
8 x 25 @ :35 kick w/fins - underwater dolphin
8 x 25 @ :35 kick w/fins - odd underwater flutter, even back
Main Set #1 (3400 set/ 4400 total)
10 x 50 on :55 - 25 easy, focus on DPS / 25 strong (36 - 38)
10 x 50 on :45 (35 - 37)
5 x 100 on 1:45 - 50 easy, focus on DPS / 50 strong (1:17 - 1:19)
5 x 100 on 1:25 (1:15 - 1:19)
3 x 200 on 3:05 - 100 easy, focus on DPS / 100 strong (2:38 - 2:40)
3 x 200 on 2:45 (CRAMPS, 2:43, 2:44)
Main Set #2 (500 set/ 4900 total)
10 x 50 breast on 1:00
* 5100 total *
I felt really strong for the first part of the main set, but early in the second set of 100s I started feeling twinges on my calves and feet and got a strong cramp on the last lap of the last 100. I was able to stretch and massage it away so the first three 200s were fine, but both calves and one foot cramped up on the first 200 of the second set so I stopped to deal with it and only swam 100. I had small cramps on the rest of the 200s, but not bad enough that I had to stop.
It is disappointing that I didn't make it through the workout, again, but I guess I am able to make it much farther before the cramps set in.
Updated January 18th, 2012 at 12:59 PM by eric.carlson
Thanks to Kirk Nelson for hooking me up with the Husky Masters team at the Univ. of Washington for a good workout with a great masters team.
NO THANKS to Kirk Nelson for failing to mention that Sunday is "Kick The Visiting Master's Swimmer's @ss Distance Day"!!!
I missed the warmup period since I had a hell of a time trying to find the pool on the UW campus, and luckily I had a cell phone contact to guide me to the pool, even though I was at the wrong pool!! There are two pools there separated by another building between, so I was close, but no cigar!!
Warmup (for me):
100 Free - while the coach was explaining the workout for the team.
Main Set (continuous - which sucked!!)
4 x 225 Free @ Desc. Interval (2:55, 2:50, 2:45, 2:40)
(went 2:35 on first down to 2:28 on fourth one )
This is when I found out the workout was on interval the entire way!! YIKES!!
1 x 300 Free Pull @ 4:15 (3:28)
5 x 200 Free @ 2:35 (went 2:15-2:20)
1 x 300 Free Pull @ 4:15 (3:22)
I was feeling great here, but I was also nearing the end of my "traditional yardage" for a workout, and my body was ready for a crash.
6 x 175 Free @ 2:20 (Did 50 Fly/125 Free) came in around 2:05-2:10s on these, but this was my self imposed finishing move.
1 x 300 Free Pull @ 4:15 (3:45) <-- See I'm toast!
7 x 150 Free @ 2:10
goal of the set was to hit your best ever 200 Free times (from college times, USA, or whatever)
My best time was a 1:41, which is doable for me on repeat 150s, but not today at this point in the set.
I did 2 of the 150s (1:44 & 1:47), and switched to 5 x 100 Kick w/ board @ 2:10
150 EZ and out
I still hurt.
I've also been invited back to swim with the team as long as I'm here with my son at his stay here at Children's Hospital. This was very nice of them. I don't think I'll be able to make another swim with them since I'll more than likely be outta here in the near future. My son is doing well, just have to still monitor his seizures and pray that the medicine does what it's supposed to.
For now...GO PACKERS!!!
GTD is telling me I'm back in the top ten for men 40-44 this morning, thanks to the 6000-yard continuous swim I did yesterday. It was my first 6000 since early November. But, there's always a price to pay! The first 4000 felt pretty good (a little under 72 minutes), but the final 1000 was really rough (I had to mix in 300 yards worth of breaststroke over the course of the last K just to keep moving). Finished the entire swim in 1:51:?0.
The left shoulder started off pretty stiff, but loosened up over the course of the swim. In the last 1000-1500 everything was stiff.
Drank some "Joint Juice" last night and I woke up this morning actually feeling pretty good (tired and tight, but that's to be expected). I'll do a short recovery swim today to try to loosen up.
For now, I'm sitting in a sunny window and enjoying the sunlight for the first time in a few days; ok, we've had snow now, I'm ready for spring.
Someone correct me if I am wrong. I think that was my time. What a shocker!!!
Well, I am sorry to report that it was a jaw dropping I-am-utterly-flabbergasted-I-swam-that-slow-time!
I simply overswam and paid dearly on the back half! This is the issue I have been having with "spinning my wheels" and not setting up and grabbing water. Then you are stuck. Just stuck with that rhythym. I think it was even more magnified because I was so excited at the start. For once, I felt really good and simply tried to hard. I was over 1/2 body length ahead of the girl next to me at the 25, but it was over there. I barely touched her out at the end. Anyway, I was completely frozen at the end!
The SMU coach and Martina said I looked really bad the whole way on all fronts - I struggled and fought the water, was really low, gimpy left arm, and spinning too fast and not holding water, thus totally tight at the end. They suggested I slow it down and i'd go faster.
So, I am going to use this as a big wake up call that my Spinning Out problem hasn't been un-imprinted, and that perhaps more magnified when I get excited and not just a mild problem, which it seems to be at the ho-hum local meets. The next data-point meet will be SCY in 3 weeks, a local USA meet at a decent pool. I am going to work on really slowing down the rhythym, holding the water (and thus not spinning and hopefully not sinking/low in the water), and seeing if that translates to faster speed in the critical back end.
I would not say it was a waste of time, simply very disappointing since I know I am capable of going faster (and recall I went 28.3 and 28.1 in workout when I wasn't trying as hard!!). Two huge techical errors - the spinning wheels and then the simply unacceptable 28.5! So, a good wake up call to work on slowing it down.
Next week: easy swims.
Weeks 2 and 3: start weights/drylands again and back to the 2 per week sprint workouts
Third weekend - another 50 free, SCY.
I got to try a new Speedo full-back suit! They measured me at 24L but I found it too tight to get on, so I got a new 25L and that was the size I would get.
It is much thicker material and feels like polyester. The bottom is about the same to get on; nothing new about that. The middle is not very compressing, not even like the current kneeskin racerbacks. And drumroll.....the strap part! YOu really do need 2 people to get it on. It simply cannot be done by yourself. And you are really scraping your head/hair to get it over. But, once you do, the top part of the suit isn't very tight at all. But it doesn't catch water, either, which you would think it might.
I was skeptical of the color, thinking only a black suit will make you look slender. But surprisingly, I looked as slim in this as the al black kneeskins. The entire bottom/butt area material feels really thick.
In the water: Again, it doesn't catch water. It does seem to have extra compression and "push" in the legs - something that the other kneeskins don't have. They are just thin material. But the turns are REALLY annoying. It's very distracting and hard to turn all that material. I don't feel more or less bouyant overall, and I don't feel any significant benefit from the full back element. There is not much waist/core compression other than below the waist.
Bottom Line: I am glad I did not order this suit. I am not sure I want to buy it. It has nice legs, but they are thick, hard to turn, and feel like scratchy polyester. Without a huge WOW factor for the full back, the entire strap-over-the-head ordeal - i'm not sure it is worth it. I may try to the racerback that came back to Dallas with one of the coaches.......
I saw lots of famous swimmers in person! That was mildly interesting but I was taking notes for chowsh who is wowed by who I stood by, chit chatted with, and the like. But mostly, everyone was either bigger or smaller than they looked like on tv.
or at least, they seemed bigger or smaller based on my preconceptions.