SCY with swim buddy
This was a hard workout! Especially following the previous 2 days. I'm glad I get a day off tomorrow.
Warm up (1200)
- did free, back, a little breast (it hurt to kick so only 25) and kicking
4 x 75/1:20 build each
- all free, around 1:00
8 x 25 shooters w/fins @ :45
- alternated back, belly and 360 spin; 1-4 dolphin, 5-8 flutter
8 x 25 w/fins strong @ :40 - did IM order, (breast with dolphin kick)
Main set: EN 1 - SP 2 (2000)
1 x 400/6:30 build
- free, 5:45
4 x 100/2:00 strong
- all free, 1:19±1
1 x 300/5:00 build
- free, 4:20
4 x 75/2:00 stronger
- 1-2 free, 59, 57; 3-4 back, 1:04, 1:03
1 x 200/3:30 build
- free, 2:55
4 x 50/2:00 FAST
- 1-2 free, 35, 33; 3-4 back, 38, 39
1 x 100/2:00 build
- free, 1:25
4x 25 off blocks AFAP
- I got stopwatch and Jacque and I timed each other
- #1 - fly at 14.0; #2 - free at 13.25; #3 - back at 16.69, #4 - free at 12.76
Warm down with some easy swimming + drills
- did 400; 100 swim, 300 drills
Total: 3600 yards
I signed up for the Utah Masters State meet Salt Lake City in 2 weeks, March 23-24. I will do 100 free on Friday night then 200 back, 50 fly and 100 back on Saturday.
The water at the Y was 86 degrees, too hot for a good workout or so I thought. Still I managed to get a fantastic workout in despite the hot water. Thanks Leslie for putting these together.
Keep in mind my 200 times have been 2:26 and my 100 times 1:05
500 Free kick w/zoomers every 3rd 25 Fast
6 x 50 @ 1:30 @ 200 pace held 36's
2 x 25 @ 1:00 @ 100 pace held 17's
200 EZ @ 4:00
4 x 50 @ kick 1:30 @ 200 pace shocker here went 58, 58, 54, 54 I normally can only go under 1 minute once then I lose it
4 x 25 @ 1:00 @ 100 pace held 16's
200 EZ @ 4:00
2 x 50 @ 1:30 @ 200 pace held 35s
6 x 25 @ 1:15 @ 100 pace went 17,16,16,15,15,16
200 EZ @ 4:00
1 x 50 @ kick 1:30 @ 200 pace went 53
8 x 25 @ 1:30 odds = AFAP evens = EZ went 15,16,16,17 for the fast ones with the last one fly
250 drill work with Jen as we went over her free
Total hot 3200 yards
Swam w/ Dave x 2 & Billy at HSA. Pool temp ~82. Wore Speedo brief. Pool was set up long course today. Nice surprise!
400 Warm up
8 x 150 (odds Kick/Swim/Kick, evens Swim/Kick/Swim)
3 x 200 (150 Free/50 IM Order)
3 x 200 (50 IM Order/100 Free/50 IM Order)
3 x 200 Pull
3 x 200 Reverse IM Order
6 x 100 (Odds 50 Free/50 IM Order, Evens 50 Easy/50 Fast)
300 Cool down
I've been swimming, just been a slacker about posting my workouts. This week has been a strange one. I had planned to do a meet in Boise this weekend but on Wednesday found out that it had been cancelled due to lack of entries. Apparently only 4 people had pre registered and not many more were planning to deck enter. The meet director didn't want to hold a meet for fewer than 30 swimmers and it didn't look like there would be that many. So a week that started out with a taper suddenly had to switch gears and go back to regular training. Am planning to do a meet in Utah in 2 weeks so will do another week of hard training then cut back again so I'm somewhat rested for that one. That will most likely be the last SCY meet of the season for me.
Skipped yesterday - Jen texted at 4:30am to let me know that she wouldn't be coming & I just thought - fine, I'm tired of getting up at 5am anyway!
600 pull, speed play by 50's
300 kick w/zoomers
8x 100 breast/free on 1:45
50 easy (down 1/2 way & back)
12 x 25 on :30 drill/sprint (stop in the middle of the pool, check the clock, bounce off bottom to start the sprint)
500 pull no paddles
5 x 100 pull w/paddles on 1:30
2 x 50 w/zoomers on :45
**I had originally planned on doing doubles twice this week, but I am throwing a bridal shower tomorrow & I was really nervous that I wouldn't get everything done, so I skipped at lunch time - which really sucks cuz it was beautiful outside today. Besides, my arms are dead from kneading a double batch of fondant & swimming probably would have helped work that out, but oh well. Perhaps I'll go on Sunday & get in a quality workout with Jason & Frank. Think I'm the only one entered in the St.Pete meet from Tallahassee
30 minutes rehab exercises for the various twingey body parts
30 minutes foam roller/stretch/yoga
10 x 50 fly drills
odds = caterpillar @ 1:10
evens = single arm @ 1:00
-- lap swimmer interrupted to ask what stroke I was doing. lol
10 x 25 DPK back shooters @ :40
10 x 25 long breast pullouts @ :40
8 x 25 DPK belly shooters @ :40
8 x 25 no breath DPS free @ :40
-- working on better head position
hottub, 20 min
I was supposed to meet up with Speedo today, but he was crammed at work. May have been for the best anyway. I was tired from 2 speed workouts (1 the meet) and a lactate workout since Sunday. Definitely due for a slow recovery workout. And my jabbed shoulders and back were still slightly sore.
After a couple weeks of waffling, I entered the Albatross Meet on March 17. I entered 100 fly (likely 50 split), 100 back, and 50 free. My thinking is that, after Warrenton, I want to crank out a fast rested (first event) 50 fly. I definitely want to swim one 100, and chose backstroke. It will be good practice in working on turnover for my 100 at Nats, which is a focus event there. 50 free is right at the end and I'll get to swim in the fast all girl heat. I will most likely do a lot of back SDKs off the turn unless I chicken out. But it seems like this would be a good time to experiment with that.
I'll probably do essentially the same workouts I did the 5 days before the Warrenton meet for this meet. Then, it's cram cram cram before taper time. I am pretty sure I do not need my usual 3 week taper with my revised training regimen. I'm not sure how I'll work around Zones with it only 2 weeks before Nats. I will likely resolve not to care about those times and swim off events and fun relays.
I have a scratchy throat, which I hope it not a prelude to some spring ailment. I'm hoping it's just the high pollen count. And I feel very bad for Fort Son. He's not getting any better, even feels worse, after taking a training break. He went in for a lyme test today, just to be safe. The freshman boat could be really hurting with him and another recruit down and out.
Updated March 9th, 2012 at 06:46 PM by The Fortress
The focus of the camp is intensive training. The stroke schools, lectures, breakfasts, video analysis and other entertainment are just strategically timed distractions from the pain and exhaustion being experienced.
This year there was an extended camp that included Dr G video analysis and lactic clearance test. Since I was flying out to SFO, of course I signed up.
Before registering for camp I emailed Sid, the camp organizer, and asked her if it was ok to miss the last practice of the camp, I could only just catch the last flight out Sunday night if I left at 3pm with the last practices started. She responded with this and no more "You will probably be thankful for the excuse." Smart ass remark? Appears so. Good to know I will fit in.
Friday morning I flew out to SFO, rented a car and drove out to Walnut Creek. No major delays and no traffic so I got to the pool around 1pm and my Dr. G testing started at 3pm. After introducing myself to Kerry and hearing what was going on, I decided to see if I could find the hotel, get checked in and be back at the pool around 2:30pm to warm up. All went as planned.
For warm up, I swam about 2000 yards. The video taping was running about 10 minutes behind and it was warmer to swim a 50 every couple minutes rather than get out and stand in the cool spring breeze. The testing is at a hard pace but not all out, and I swam free with bouy, free normal, dolphin kick to flutter kick, backstroke with bouy, backstroke and dolphin kick to flutter kick on my back for the testing. I have the video but have not watched it yet nor have I received Dr. G's commentary yet which should show up in my email sometime.
What I had forgotten about was the lactate test. After being reminded I was hoping it was based on a 100 for time, but as luck would have it, it was a 200 for time. Sigh. This is a good indication of Kerry's mindset, why do a 100 when a 200 will do? On the positive side, I was very warmed up, felt great and expected to go about a 2:02 from the blocks, a couple seconds faster than I went last week. Instead we went from a push to allow two people to easily share a lane and went a 2:03. Very happy with the start to the camp... after the 200 was done.
The test went like this, swim the 200, wait 3 minutes, get blood taken, cool down 10 minutes, get blood taken, cool down 10 minutes, get blood taken. Dr G recommended this format and from it we should learn how long we should spend cooling down after a race and I think we will also get some feedback on our conditioning.
It is a little before 5pm and time to get out, get dry for a while and attend "class".
Swag bags were handed out, introduction of the camp staff was made and Dr. G's began his talk on what elite swimmers are doing right that makes them the best and some of their mistakes as well. I was interested to hear what Dr G had to say, but expected him to be pretty boring. Dr G is actually a great speaker and spent about 15 minutes on each of the four strokes looking at elite level power tests and pointing out the strengths and flaws with each. Interesting stuff like Kitajima bends his legs too much on his dolphin kick actually slowing him down along with not having initiated his stroke so it was technically illegal. A lot of it was talking about generalities between the strokes, minimizing drag and using elite swimmers along with their velocity graphs to make his points. Good information and entertainingly presented, but nothing that I can easily share in a blog.
Dr G was also supposed to give a 30 minute lecture on nutrition, but he used all his time on the strokes. I was a little surprised he wasn't given more time, but the schedule was packed.
Next was backstroke and freestyle class. The backstroke class was 30 minutes of lecture mixed with clips from Go Swim with Misty Hyman. Rotate and kick from the core. There was a lot of detail involved in that, and if my focus was backstroke, I would have retained more, but what I came away from the camp learning about my backstroke? I need to practice more. Nothing earth shattering came from the classroom time. Freestyle on the other hand... The lecture was given by the head coach of Walnut Creek's USAS team, Mike, and like all Mike's, he had something interesting to say with a sarcastic delivery. What he said in the class room that has been stuck in my head since is "wrist below elbow, elbow below shoulder." I just changed this in my stroke after a video review in January thinking was causing too much drag with my initial catch, and thus tried to keep my hand and forearm just under the surface for the last month. I am thankful to now know I was being an idiot and creating future shoulder problems with my attempts to fix my stroke, so I can now go back to my old faster more comfortable entry. Mike's other gem for me was about the catch. The elbow is never locked during the freestyle, and if it is locked on the initial entry, the catch will be much delayed and EVF will be impossible. During the class, I just thought that this trick would help me catch earlier by having my elbow bent and arm at the right angle when it came time to catch, but Mike would come back to haunt me later.
Back in the water... Walnut Creek is now in the low 50s and windy with no sun at 7pm. First was freestyle with coach Cokie. Cokie is great, and it was dark, but as usual I got no criticism of my stroke. I got complimented on my stroke, which I appreciate, but I want a beautiful fast stroke, so I need to hear about the flaws. Cokie kept us moving as much as possible while keeping the comments to just enough to convey meaning. Why? Because it was cold. After 30 minutes and a round of freestyle drills it was time to switch coaches for backstroke. Backstroke was the worst pool session because coach chatty-mac-chatterson recovered everything we went over in the classroom while we froze on the wall. The backstroke drills consisted mainly of drowning while doing chin to shoulder rotation with arms at the side.
After practice I drove to a Yan's China Bistro place in my swim sweats (very stylish) and order beef chow fun, General Tsao's, white rice and a Sapporo. It was a lot of food and excellent. The General Tsao's was one of the best renditions I have had. Straight to bed afterward, around 10pm (very late for me).
Woke up around 5am, headed a block down the street to Starbucks for some coffee, guzzled water until 7am when Holiday Inn served breakfast where I proceeded to stuff myself with their frozen cinnamon rolls and instant eggs. Holiday Inn Express coffee is horrible. Undrinkable.
The morning practices are general conditioning, while the evening practices are distance specific with the stroke specialists lumped in with mid-d. Lanes are organized by speed based on what you claimed the fastest interval you could hold 10x100s on. Most of the fast people lied and put down what they could easily make 10x100s on. After warm up we did a quick adjustment and I ended up leading the second fastest lane.
The morning workout was great for me because we had Coach Mike who has a rather dry sarcastic sense of humor that I seemed to understand quite easily. We were going into the main set, and I made some comment about someone crushing me speedwise when Mike pops out "Michael don't worry about that, all you need to worry about is making sure your left elbow is actually bent." For the rest of camp I thought about making sure my left elbow was not locked out. It was awesome, I never get critical feedback from the pool deck, and here I get one side comment that will help with two problems on my left side, impingement and a late catch.
The main set looked more difficult than it was. Everyone in the first 2 lanes were 1:15 or faster swimmers, so our set was
- 1x25 on 35, 1x50 on 35, 1x25 on 35, 1x100 on 1:10
- 2x25 on 35, 2x50 on 35, 2x25 on 35, 2x100 on 1:10
- 3x25 on 35, 3x50 on 35, 3x25 on 35, 3x100 on 1:10
- 4x25 on 35, 4x50 on 35, 4x25 on 35, 4x100 on 1:10
There were several people who were worried about not making the set, but no one seemed to have a problem.
The morning entertainment was when the last main set was assigned 3x200 on 2:45, but I "heard" 3x300 on 3:45 and that is what I did. And everyone let me, coach and lanemates. I make friends everywhere I go incredibly fast.
After a nice 5k morning it was time for a team breakfast and a break until I needed to be back in the water.
My video session was scheduled for 1pm, they were running about 10 minutes behind, so I got in about 40 minutes of warm up before the video session. I did the video session in IM order and the video was taken as 35 with a turn from the side then 20 head on. The video reviews would be done Sunday with one of the coaches, you got a dvd of the videos and needed to take notes during the session.
Cooled down a bit then hopped out to wait for the 1:45 breaststroke school to start.
Breaststroke is my worst stroke. I knew this before the class, but after the class I was really surprised my stroke was considered legal. There was a lecture in the bleachers that lasted about 20 minutes followed by about 30 minutes in the water. The lecture was fine, the techniques were understandable but they really were meant to improve a decent breaststroke. Once in the water it was very apparent that my breaststroke was remedial at best. Luckily, 3 of the 4 swimmers in my group were in a similar boat and we got new drills to help us not suck and we gave up trying to do the improvement drills altogether. My remedial drill that I need to do for the next couple years to learn to kick is the bellybutton to wall kick drill, followed by the pull buoy kick drill. The belly button to wall kick drill is exactly what it sounds like, you press your belly button to the wall and kick, keeping your knees in the same plane as your torso unless you want bruised knees. My other (tragic) breaststroke problem is that while my knees are dropping they are also spreading apart wider than my feet. There are serious problems with my pull as well, but fixing the kick will help my body position and good body position will be critical in fixing my pull.
I left breaststroke school feeling like I had no idea what I was doing, but a good idea where to start, so very worthwhile.
Time for the Sprint workout! It seemed like all the fast people who swam with me in the morning were doing the mid distance or distance workouts, so I was back to not knowing anyone. The sprint workout was not crowded at the fast end of the pool and I ended up splitting a lane with a older guy who I didn't expect much competition with, and I only invited into my lane because it didn't look like any one else was willing to be in the "fastest" lane. Turned out he was quite the sprinter and had no problem keeping up with me into the turn and was the closest to me in speed.
The main set went like this
- repeat 4 time
-- 4x25 on 45 half sprint half easy. Can use blocks on block end (did 4 of 8 possible starts)
-- 3x50 on 1:00 (#1 ez, #2 200 pace, #3 descend 1-4 across repeats)
-- 2x100 on 1:45 37.5 sprint 62.5 easy.
My descends were great: 34, 29, 28, 27.5. My 200 pace not so much: 29, 28, 31, 30. It was as if my 200 pace got me setup for the descends.
After the workout we were done for the day, so I headed by to the hotel, put dry clothes on and walked down to an Italian place to refuel and made an early night of it. There was an optional camp dinner, but it didn't start until 6:30, 8:30 my time, and I wasn't sure I could stay awake for dinner.
Between two practices, stroke school, video taping with warm up and cool down it was a 10k day.
Butterfly school started at 7:30am and Holiday Inn didn't start serving breakfast until 7, so my breakfast was a Venti latte and cinnamon swirl cake at 5am from Starbucks.
Butterfly school was a broken up into two groups, beginners and intermediates. After breaststroke school, I knew just because I was faster than half the group didn't mean I had a clue what I was doing, so I stayed in the beginner group, wisely. Kerry was giving the lecture that basically covered body position throughout the stroke and even had a template laid out on the floor for us to lay on. I got the highest grade with a B+! Kerry doesn't give As, but he does make a lot of jokes.
Out in the pool, we worked on drills to help with body position, hands on buoys, repeat the drill without the buoys, 3/3/3 drill were the ones I remembered. Eric Carlson was also in my lane right behind me, but I didn't yet know he was a fairly new usms blogger (until after camp actually). I have a sneaking suspicion that he is a better flyer than I am, and that I would not have gotten a B+ on the actual drills if they had been graded.
Immediately following school was my last practice, long course.
The main set was a racing set, so the first 3 lanes were supposed to have people of comparable speed in waves, so the 3 fastest people at camp should each be leading one of the lanes, then the next 3, etc. I took it upon myself to shuffle some people since the lane I was in at the time had 3 of the 5 fastest people in it and in typical qbrain fashion didn't ask anyone, just told one person in the lane I was leaving he was leading, and popped up in another lane that I announced I was leading while the coaches were kinda "uh... ok!". I was lane dictator over 3 lanes for about 30 seconds, I have never held so much power for so long.
Today's main set appears easy, or at least not too painful. It qualifies as both.
10x100s LCM on 2:10 (that is the fast interval)
#1 90 ez/10 sprint
#2 80 ez/20 sprint
#5 100 ez
#6 50ez/50 sprint
#10 10ez/90 sprint
Around #4 or #6 I went 1:16 and after that it was 1:17s. Increased sprinting distance didn't decrease time as my body slowly ground to a halt. The ez part was supposed to be the same speed across all 3 lanes so the sprint was raced from an even start.
That finished the water work for me. There was another sprint/mid distance/distance practice in the evening, and I really wonder how most people did that. I was dead after the morning practice.
Immediately following practice was pancakes. They were awesome. I hate pancakes. I think most people ate three of, I had nine. I think 4,600M of long course makes everything taste better.
After breakfast was video review. The reviews were one on one with one of the camp coaches, 10-15 minutes covering all 4 strokes. Some good stuff came out of the video reviews. I have some very tangible and probably easy things to work on with my backstroke that should help it quite a bit. I have a fair bit to change on my fly that I doubt will be easy to accomplish unless I start swimming more fly.
We had an interesting conversation about my breaststroke. We watched my pull out
Coach Mike: No dolphin kick?
I laugh at him
Coach Mike: what is that?
Me: I was in the remedial breaststroke school yesterday and today you are asking me about the dolphin kick on the breaststroke?
Coach Mike: You can dolphin kick right? You should should focus on minimizing the amount of breaststroke you actually do.
Me: Good point I will add a dolphin kick. (abashed)
Other than that, we agreed that I needed to work on the things we talked about for breaststroke in the school and work on improving my left side of my free.
Freestyle was pretty much watching my left elbow lockout and discussing how it negatively affected my stroke. I knew I had a late catch on the left side, but until the camp I didn't realize the problem originated with my entry. The other thing we talked about was my kick being too splashy.
While watching the Dr. G video this morning (Friday) and pausing my kick on valleys of the velocity meter, a few things became obvious that I didn't notice before. My velocity is the slowest at the top of my recovering kick (this should be the power phase of the down kick), my knee is bent almost 90 degrees at the top of my recovery kick and my foot is out of the water to the base of my calf. This results in a really draggy kick and my kick might not actually be helpful when I really kick hard since the harder I kick the bigger it probably gets. The same is true with my dolphin kick, too much bend in the knee causes drag on the upkick.
After the video were two lectures. The Restwise lecture was a lecture on getting enough rest and some examples of adequate resting for elite athletes compared to inadequate rest. This lecture was very good and the service is something that might be really useful. The service tracks a couple objective measures and several subjective measures and uses the information to judge how rested you are, if you are green you are good to train, if you drop out of green resting should be a strong consideration. The service was $179/year with 25% off with code ITC2012.
The second lecture was on TRX and the lecturer could best be described as a TRX fanboy. Some of you might have noticed that I am pretty critical of unsubstantiated data, but the problem with this lecture was more the lack of any data at all. It was very much a "look shiny" approach which didn't engage me mentally and at this point I was barely awake physically. I didn't come away with any negatives about TRX but I am also not going to buy one either. It was nice to see the TRX demoed in person, so it wasn't a total waste.
That was it for me. As everyone headed back into the locker rooms to get ready for the 3pm practice or off to take a break until the 4:45 practice as I headed back to the airport.
Something I didn't grasp when I signed up for the camp that was critical. The camp is about training, so while I didn't miss too much information by missing the last practice, the camp really wasn't about the information. If I were to repeat the camp, I would make more of an effort to stay through all the workouts. That last workout must have been an interesting one trying to hold it all together.
Updated March 9th, 2012 at 02:54 PM by qbrain
FAST FRI Mar 9th, 2012, SCY
Trained trained Wed & Thu
Taper time has arrived
Zones: 3 weeks away
time to get fast strong & skinny
GOOD NEWS ON THE HEALTH FRONT
my doc recommended I have another surgery to get margins excised around where my bump was. the doc I met with said he'd like the pathologists at the med school in san antonio to take a look at my specimen.
They said it was [ame="http://en.wikipedia.org/wiki/Nodular_fasciitis"]nodular fasciitis[/ame] (more) and not an atypical fibrous histocytoma. so we just need to observe the location and not have another surgery!
Chris Coached SCY
6:30 - 8:00 dove in around 6:50
got a late start
swam with Mike Varozza, Jim, Tyler, Kellie, Traci, beside Larry Ned, & Chris
20 x 50 on 1:30
odds fast at 200 pace
did a few easy to get warmed up
did 100's instead of 50's on the easy
mixed it up
did 5 x 50
10 x 50 on 1:30
odds fast at 100 pace
~ ~ ~ ~ ~
~ ~ ~ ~ ~
2012 Meets (I'm considering)
Mar. 30 & 31, 2012
South Central Zones, SCY
South Lake, TX
Jul. 5 - 8, 2012
2012 USMS LCM Nationals
Qwest Center, Omaha, NE
Order of Events
Aug 11 & 12, 2012
South Central LCM Zones
Palo Alto Pool
San Antonio, TX
w/u: 200 FR/200 BK/200 IM drill
10 x 50 kick on :50
8 x 50 Quarters Strong FR
4 x 50 Quarters Strong BK
400 loosen and out
(solo/Rec/2100 yds/45 min)
Another recovery day for me, which was fine since the Rec was packed this morning. Did my best to get in swims around everyone else, so the times on the QS's were variable - just looking to get a clear line for the AFAP portions.
Off to Philly to visit Drexel with my daughter tomorrow, but plan on a morning swim with tjrpatt and the folks at the Ridley High pool before the tour starts. Should be fun - and I plan on wearing my square-leg suit (maybe with my drag suit on top).
It was long course today which means either distance or fly and i chose distance today.
500 free kick w/zoomers every 3rd 25 Fast
5x200@3:30 free w/paddles & bouy desc 1-5 went 3:13, 3:05, 3:05, 2:59, 2:51
6x50@1:30 free w/snorkle as 15m kick/20m swim/15m kick
2x50 from dive fly good breakout then ez free
Total 2600 meters
Today is birthday-day. Not for me though, but for two other swimmers on my team. One lady turned 50 today, and the other lady is 80! We're going to be throwing a big ice cream party at the coach's house tonight at 7:00pm if anyone wants to come!
So, in honor of the 50 year old, who is very funny and enjoyable at 5:00 in the morning, I did the following set (while she did a 2500 continuous swim <-- what a nutball!!)
My all in one workout (warmup/main set):
50 x 50 @ :45
held :34-:36s throughoutevery tenth 50 was Fly (was :33-34s on these)cheated and did pull on #31-50 (not on the fly ones though)while the set looks easy enough, it gets a little draining on your body. Especially swimming basically non-stop for 37 1/2 minutes on one set too. I'm not used to doing that very often either.Originally I was going to do the last 25 of them on the :40 interval, but those plans changed too. 10 x 50 Kick w/ board @ 1:00 (just made 'em)
Swam w/ Dave x 2 & Roger. Pool temp 86. Wore my speedo brief.
It was "bring your own set" day this morning. I dreamed up a pyramid last night with the idea of keeping everything on a 1:30/100 pace. After adding a couple seconds for kick and removing a couple for pull, the sendoffs suddenly looked very familiar... all the trig angles I had to memorize sine and cosine for in 10th grade. I've long since forgotted all the values but it's weird when patterns like that pop up.
500 Warm up
Trig Angle Pyramid Set
25 Kick :30 (30)
50 Stroke :45 (45)
75 Pull 1:00 (60)
100 IM 1:30 (90)
125 Kick 2:00 (120)
150 Stroke 2:15 (135)
175 Pull 2:30 (150)
200 IM 3:00 (180)
175 Pull 2:30
150 Stroke 2:15
125 Kick 2:00
100 IM 1:30
75 Pull 1:00
50 Stroke :45
25 Kick :30
Sendoffs were a bit frantic for me until I got to the 175 pull. Paddles and boards aren't always in the right place either but some backstroke kick and some pull buoy ferrying (during kick) can resolve that.
Dave B's Set
10 Times through:
* 100 - 1:10
* 50 - 1:10
Mixed in some pull and 25 stroke. Last 100 was 50 Stroke/50 Free.
8 x 25 - :40 (Breath Control)
2 x Free no breath, 2 x fly no breath, 2 x breast underwater, 2 x underwater spider crawl. Underwater spider crawl is simply swimming directly under the lane rope on your back and pulling on the lane rope as needed to move you along. Kind of fun but I don't know what this helps improve.
200 Cool down
12 x 50 free w/fins & paddles @ :45/:50/1:00 -- DPS, perfect technique
10 x 50 kick w/fins @ :50/1:00 odds = over/under (25 kick, 25 shooter) evens = under/over
1 x 100 kick @ 90% @ 2:00
8 x 25 tempo dolphin kick on back @ :35/:45 50 EZ
1 x 100 kick w/fins @ 90% @ 2:00
8 x 25 breast kick on back @ :35/:45
1 x 50 AFAP kick @ 2:00
8 x 25 tempo flutter kick w/board @ :35/:45 200 EZ
This was a good end too the week. I have a bit of a calf strain...I overdid it around the house, and then ran 4 miles yesterday...so out was a challenging finish to the week.
Updated March 9th, 2012 at 01:18 PM by SwimStud
w/u: 200 FR/200 BK/200 IM drill
10 x 50 on :50 IMO
- odds kick
- evens stroke (one-arm fly)
- last set = free
5 x 100 on 1:30
200 loosen and out
Nice and easy tonight - not too fast and not too long. I've been feeling tightness in my shoulders since the 2fly last weekend, and I went kinda heavy so far this week so I decided a recovery workout was in order. On the 100's, I kept the free at 1:06, and the backs at 1:14.
I saw GregJS tonight - he was really happy about the meet last weekend. I also got word last night that the mini meet I am organizing on Sat., April 28th, is officially Recognized by USMS - same weekend as nationals, so I am hoping that the folks near SW VT will come on over. It's really exciting!
100 Kick w/ board
200 Free Pull
Did part of the written masters workout, but changed stuff more to my liking. It was all freestyle, and lately, I just am not in the mood to do long free swims.
400 IM for time @ 6:00 (went 4:56)
splits just from eyeballing the pace clock:1:07 / 2:26 (1:19) / 3:51 (1:25) / 4:56 (1:05)I've really needed another 400 IM fast in practice, they're kinda fun. 6 x 50 Kick w/ board @ 1:00 (:50s)
2 x 100 Free @ 1:30
1st one fast (1:02)2nd one supposed to be faster (1:00)1:00 rest (then repeat)
I switched it up on the 2nd round:
400 Free Pull @ 6:00 (went 4:41) kinda sorta cruised it
6 x 50 Kick w/ board @ 1:00 (:50s)
2 x 100 Fly @ 1:30
1st one fast (1:06)2nd one faster - yeah right! (1:08) good enough!100 EZ
I read through a good portion of the current issue of "Swimmer" today and was impressed with the fact that 9/10s of the articles were about open water swimming. When I was much younger I competed in a few triathalons and other than those few events I haven't had much experience in open water swimming. To be honest - were it not for the swimming portion of triathalons I wouldn't have done so well. So I think its something I'd like to try now that I'm older - BUT...
I have no idea where to start in getting prepared for one of these things. As a kid, when I was doing triathalons it was easy. I was a distance swimmer and needed no prep whatsoever - all I needed to do was add running and biking to my regular routine. Now - some 25 years later I think I need to figure some stuff.
No thanks to "Swimmer" Magazine though - which had no articles geared toward someone who wants to get started in this. Looks like I'm on my own there....
One other thing - I have spent the last 22 years of my life in a career that involves rescue in the maritime environment. I am a bit perplexed that not much was stressed in the way of safety in open water swimming. This is definately something that should never be done alone and I must say that other than the advertisment for the "swimmer buddy" at the end, the magazine failed in stressing the importance in making yourself visable to boaters. Unfortunately I HAVE recovered dead bodies from the water that were the result of a boater not seeing a swimmer. I realize that in an actual event the safety of swimmers is tantamount but those training for it on their own need to be very careful.
100 warm up
700 (25x50x75x100x200x100x75x50x25) (kick each 50)
12x75 free (50fast/25slow)
4x25 fly (fins)
100 warm down
8 x 50 fly drills
odds = caterpillar @ 1:10
evens = single arm @ 1:00
6 x 25 no breath free @ :35ish
10 x 25 burst + cruise @ 1:00
4 speed drills, 6 dolphin
-- I can't think of any reason not to do this set every practice, except on a recovery day or a few days pre-meet
8 x (25 AFAP w/fins + 75 EZ) @ 3:00
-- did them all push off on back with back SDK rolling into sprint freestyle (as practice for a 50 or 100 free turn)
-- went 10 mid, 10 flat, 9 high, 9 high, 9 high, 3 x 10 flat-10 low
-- the 10 flats and 9 high are faster than my typical low to mid 10 just doing free with some belly SDKs
-- none of the breakouts were perfect (though it's likely none of my breakouts when swimming free are either)
-- they seems to work better if I turn over onto my belly very quickly rather than a more gradual spin with a couple kicks on my side
1 x 50 AFAP fly w/fins
-- went 22 high, my fastest ever in practice
-- had a sub-par breakout on the first 25
-- I did this as a no breather, which is probably why it was my fastest
6 x (25 AFAP breast w/fins + 25 EZ) @ 1:30
-- went 12 high and then all 13 flat-13 lows
-- would've like more rest, but was running out of time
5 x (25 strong back shooter w/fins & parachute + 25 EZ) @ 1:30
Total: 3200/675 AFAP
Another very solid sprint practice in the books. I am faster in fly when I don't breath. I wish there was no need for breathing. If I do a 50 fly split at the Albatross meet, I'm going to attempt to take only 1 breath on the second 25. I took 3 breaths at NE Champs, but I had been feeling the fatigue from day one of racing.
After practice, I headed to see my doc at Capitol Spine & Pain, http://www.treatingpain.com/. Hadn't been in in ages. After examining the shoulder and rhomboid area, I likely have some inflamed muscles and tendonitis. Without any acute pain, there's unlikely any tearing. He did a few trigger point injections of advil and a touch of cortisone. Hopefully, that will calm those areas down. I have a follow up in 2 weeks, and we'll see how I'm faring and whether PRP may be required. He said it was fine to swim tomorrow, and I'm planning to meet up with Speedo. This time I'll bring my suit.
I found a fairly cheap flight to Omaha. Now I just have to decide whether to pull the trigger and commit to LC Nats. I love the idea of swimming in the trials pool. I'm also somewhat enamored with the idea of just taking it easy in July and August after a lot of spring racing.
Updated March 8th, 2012 at 06:11 PM by The Fortress
I am not posting a workout for Friday March 9. This workout is for Monday March 12.
2 X 150 2:30 2:15
4 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
10 X 50 kick 1:00
1 X 100 swim
1 X 200 free 3:00
1 X 100 IM 1:45
3 X 50 stroke 1:15
Three rounds. Stroke is your choice(no free)
1 X 1000 swim or pull
Descend by 250's
WARM DOWN: 4 X 50 easy 1:00
3 x 100 free @ 1:55, 1:50, 1:45 by set200 kick/drill by 25, IM order no free
Set I (1200 / 2700)
16 x 75 pull with buoy
4 @ 1:20 descend4 @ 1:104 @ 1:20 descend4 @ 1:00
Set II (1200 / 3900)
2 x 150 @ 2:10 pull with buoy, moderate pace
6 x 50 @ 1:30, at target 100 pace (went 33 - 34)
2 x 100 @ 1:50 pull with buoy, moderate pace
8 x 25 @ :45, at target 50 pace (went 15 - 17)
4 x 50 @ 40, active recovery
Wrap-up (100 / 4000)
2 x 50 hypoxic - breaths per 25: 1) 0/1, 2) 0/1
* 4000 *
Modified slightly from this week's High Volume Workouts [ame="http://forums.usms.org/showthread.php?t=20307"]Workout #3[/ame]