My back was really bad this morning and my left leg almost gave way when something shifted in my hips.
Once I got in the pool I made one minor modification in sets and everything went great! WATER IS AMAZING! Why can't I just live in the water all of the time.
400 Free really slow and the turns were bad
300 Fly drill alternate rt arm/lt arm each lap over do the undulation here to loosen back up
The AMAZING SET THAT FIXES ME!
2x400@:6:16 Free pull negative split each 200 :05 Rest in between went 2:53, 2:40 on the first and 2:51, 2:39 on the second
2x200@3:10 Free pull negative split each 100 :05 Rest in between went 1:24 and 1:21 then 1:22, 1:19
4x100@1:40 Free pull negative split each 50 :05Rest between went :44 &:41, :44 &:40, :43 &:39, :39 & :37
8x50@:50 Free desc 1-4 and 5-9 went :44, :44, :41, :39, :42, :40, :39, :37
300@10:00 Free kick alternate 50 fast/50 easy I am a slow kicker
400 Free warm down
100 Fly 1 arm drill
Total 3500 yards
Saturday I was lucky enough to swim at the CIA (not the spying one) with some of the fastest FISH. Even though they could swim circles around me, it was so great to be part of a team again! The practice was a challenge workout: add a 50, add 30 seconds:
750 warm up
50 on 1:10
100 on 1:40
150 on 2:10
200 on 2:40
250 on 3:10
300 on 3:40
350 on 4:10
400 on 4:40
Then there was 9x200 kick
As for me, I started missing the intervals by the end of the 200, and got through to the 350 plus a bonus 50 while the others finished the 400. Instead of doing the 200 kick, I did 150's of IM for a total of 4,000 yards for me.
Went to Bard, which was open on Easter, yeah! I'm not going to go into the whole story, but I ended up accidentally wearing a drag suit that was a size too big, and I think it made this swim harder. This is what we did, based on a Tall Paul workout:
2x200 swim / kick
8x25 (build, EZ, build, fast)
200 @ 3:00
8x50 @ :55
200 @ 3:15
6x50 @ :50
200 @ 3:30
4x50 @ :45
200 @ 3:45
200 @ 4:30
8x50 @ :45
200 @ 4:15
6x50 @ :50
200 @ 4:00
4x50 @ :55
200 @ 3:45
- For me, this was a non-stop workout, and I think I was being hindered by the drag suit, and the previous day's workout. I just barely made the 8 50's on :45 and squeezed out every yard of recovery on the 200's.
lifeguarded in the morning, I've got one more week before Coach comes back and I can swim with the team again.
After work, I tried out barefoot running again. I did the same mile as last time, and it was a little easier, but my lower calves/ankles still feel tight as all get-out. But no knee pain! Also an odd note: all the people I passed on the trail were friendly and said hello, except for a fellow barefooter in a pair of Vibram 5 fingers. Go figure.
Just wrote a big workout for myself for the Y tomorrow, just me and the clock again.
I'm getting stronger!! Thank goodness the asthma is starting to diminish - it's been a ruff week - yesterday especially - cooking & entertaining my crew all day is more exhausting than a 2 hour swim workout!
Today was great - hardly any kicking!! Feeling much stronger in the water than I have been, less out of breath, keeping up & passing people - all in all, a very positive way to start the week!
5 x 100 on 1:30/1:40
200 kick speedplay by 25's
12 x 50 descend 1-3 hold 4 on :50
8 x 25 sprint play
2 x 400 free/back
2 x 300 breast/free
2 x 200 free/back
4 X 100 1:40
2 X 200 3:00
2 X 400 6:00
4 X 100 kick 2:15
4 X 50 kick 1:15
5 X 200 free 3:00
5 X 100 free 1:30
1&2 are moderate, descend 3-4-5
1 X 200 IM 3:30
1 X 100 stroke 2:00
2 X 50 stroke 1:00
Twice through. Break between rounds.
WARM DOWN: 4 X 50 easy 1:00
9 x 50 fly drill (chest press/caterpillar/single arm)
20 x 50 shooters w/fins
back, belly, right side, left side, twirling
6 x 30 glide drills
-- No idea how Ande gets all the way across the pool. (But I've asked him. ) I don't move much once I've surfaced.
10 x 25 torque drill
8 x 25 burst dolphin kick
Did very little except sit on the couch the last 2 days. Still not feeling well and lacking any energy, but at least I don't feel like bronchitis is imminent. Really glad I'm not entered in Nationals now -- though I will enjoy following it. Championship meets in the Spring are rough for me. I recall I was quite sick after Atlanta last year. In any event, I'm glad I got in today, even if it was mostly a technique workout. I had intended this to be a hard training week, but it's probably not going to work out that way.
Got official notice that GMU will be closed from May 23 to August 16.
What you think about: [nomedia="http://www.youtube.com/watch?v=NsMw10KVVCk&"]YouTube - Marathon Thoughts[/nomedia]
slow mo marathon finish:
[nomedia="http://www.youtube.com/watch?v=rV7E6Qi5ifg&NR=1"]YouTube - Boston Men 2011 Men's Winner Slow Motion - World Fastest Time[/nomedia]
Updated April 25th, 2011 at 06:45 PM by The Fortress
What an oxymoron! Happy and Breaststroke in the same sentence?! Ugh.... we've had Happy Fly Day and Happy Backstroke Day, so it had to be breaststroke's turn sometime, right? However, as much as I dislike this silly stroke because I cannot seem to make my left foot go the proper way on the kick (which barely moves me at all), focusing a bit on this stroke should help me improve my 100IM time and be extremely beneficial when I bump up to racing the 200IM. At least that's the goal. Here's what we did today:
1 x 500 Pull (was supposed to be a 400 pull, but both myself and the other lane leader lost count )
4 x 100 Breaststroke Drill Cycle on 2:30
1 x 400 Breaststroke on 8:00 (did this as 50 breaststroke/50 free throughout)
4 x 50 Breaststroke on 1:15, moderate
4 x 25 Breaststroke on :40, fast
- 1 x 50 Kick on 1:15 (w/o fins)
- 2 x 25 Kick on :30 (w/o fins)
10 x 50 Pull on 1:10, fewer than 6 breaths per 50
Total Yards - 3200
I made it through most of the breaststroke (except the 400) doing all breaststroke, which is a really big accomplishment for me. I bought some of the positive drive fins that you can supposedly use for breaststroke kicking, but find that the fins just slip through the water and provide no actual propulsion. Obviously, there is something greatly wrong with my kick - but I will continue to try and figure this one out. After all, it can't get worse - my breaststroke is pretty much purely arm driven at this point.
As for the kick set without fins, e-gads! Kicking is much more fun when you are wearing fins.
Later today is Day 2 of the 60Day NFL Training Camp Challenge. We'll see what's in store for today.
Enjoy your soggy (if you're seemingly anywhere in the Midwest) afternoon and happy swimming!
4 Days to Nationals!
- did a mix of stuff: 150 free/150 back/100 kick/50 fly drill/25 free/25 fly
4 x 75/1:20 build
- alternated free and back
8 x 25/30
1) 12.5 fast - 12. 5 easy
2) 12.5 easy - 12.5 fast
3) 25 easy
4) 25 FAST
- 1-4 free, 5-8 back
1 x 50 Free off Blocks: fast breakout/easy 10 yards/sprint 7.5 yards into and out of wall with good turn/easy 10 yards/7.5 FAST FINISH!
- even with the easy 20 yards, was still around 33 on this
50 easy free
2 x 25 Back/2:00 off Blocks
- mid 15 to the feet for both
easy 50 free
2 x 12.5 Fly/1:00 AFAP
- did both off block, focusing on breakout with kick and stroke in synch. did 3 strokes after breakout then swam easy free back to blocks
4 x 50/1:15 dolphin w/flutter
- did as 10-12 SDK underwater, flutter on surface, 8-10 SDK off wall then dolphin on surface to end. Times were around 53
1 x 500 Choice (swim, drill, kick, pull, scull, blow bubbles...)
- alternated free and back both as swim and fist drill
Total: 1950 yards
Made the 8th 200 on 3:09. Held 3:10 as I converted back to IM and finished with a 2:55. Up/Downs were harder. Fought hard to rid myself of the fly but after that, I was pretty tired. Ended up doing a lot of back stroke on 7-12.
400 Warm up
12 x 200 - 3:15
* 1-4 Convert Free to IM
* 5-8 Convert IM to Kick (Start w/ 50 Kick)
* 9-12 Covert Kick to IM
12 x 100 Up/Down - 1:40 (:05)
* 1-5 Fly to Kick
* 6 Breast to Kick
* 7-12 Stroke (no Free) to Kick
100 Cool Down
One thing I always find helpful is workouts on laminated index cards. Great for the pool.
4x25@:45 Fly kick on back surprised myself by making them
4x25@:45 Fly/Free by 12.5 yards
4x25@:45 Fly 2rt arm/2lt arm/2full stroke
4x[100@2:00 Fly as 25 rt arm/25 lt arm/25 2r-2l-2s/25 swim
200 Free kick w/board
300 Free every 3rd 25 catch up drill
Total 3000 yards
Sat Apr 23rd, 2011
06 days til Nats
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Weights Friday afternoon
UT, LCM main pool, scy diving well
7:30 to 9:00 dove in around 7:35
wore b70 jammers
swam with Todd, Tyler, Ed Nate & David
8 x 50 lcm fr on 55
8 x 50 fr on 1:05
added one SDK per repeat
so I took a break
3 x 25 fast on around 5:00
Since I made a 25 yard streamline glide on my Friday April 22nd practice
I decided to try it again and make a video
here it is
[nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Fri Apr 29, 2011 400 IM, 50 FL
Sat Apr 30, 2011 100 IM, 50 Br
Sun May 1, 2011 500 Fr, 200 IM
I'm not swimming in Nationals, however the guy who writes our workouts is so we've been doing taper workouts all week long. I would go do a meet next week-end if I could find one, I'm feeling a little racy!
We have our official 55-59 mixed relay team for the 25K National Championship OW Swim this June at Morse Reservoir! I recruited my buddy from the Monon Center, she's a true "ringer!" I think we're going to "kick some butt!" I'm now Imotivated to train a little bit harder and add some mileage! I'll start tomorrow during my solo swim @ Monon!
I hope everyone is having a relaxing, peaceful Easter day!
2 X 250 4:15
2 X 200 3:00
3 X 100 1:30
8 X 50 kick 1:15
1 X 150 2:15
1 X 75 fast 1:45
Four times through
2 X 50 build to fast 1:00
1 X 100 hold fast pace 2:00
2 X 50 fast 1:00
Four times through,short break between rounds
8 X 50 1:15
25 underwater/25 fast
WARM DOWN: 4 X 50 easy 1:00
With the team's workout being at 10am on Saturday morning, I decided to swim on my own at 7am. I think one of the hardest parts of swimming on your own (other than having someone to push you when you're really tired) is getting through the "boredom" sets. Today was just such a day. The workout was written for a total of 10 100s as 75 swim/25 kick on descending intervals. Instead of doing that - and because my strokes can always use additional work - I swam the 10 100s as 2 drill cycles of each stroke followed by 2 IMs. At least that way I could easily keep track of how many 100s I had already done. Here's what I did:
1 x 400 Kick (rotated front flutter, back flutter, front sdk, back sdk)
2 x 100 Fly Drill Cycle
2 x 100 Back Drill Cycle
2 x 100 Breast Drill Cycle
2 x 100 Free Drill Cycle
2 x 100 IM
8 x 50 Free on 1:30, 25 FAST/25 easy
1 x 100 Free Easy on 2:00
1 x 100 Free ALL OUT on 3:00 - went 1:12
1 x 100 Free Easy on 2:00
8 x 50 Kick on 1:05
4 x 50 Pull on 1:05, 1>4
4 x 50 Pull on 1:00, 1>4
4 x 50 Pull on :55, 1>4
4 x 50 Pull on :50, 1>4
400 Stroke Drill/Free Swim Cool-Down
Total Yards - 4100
I added in an additional 400 kick at the beginning of the workout from what was written because I hadn't done a 4000+ workout since starting my taper for Y Nats. I must say, it felt really good when I was done. And, although I wanted to scrap the 100 AFAP swim, I didn't - and ended up swimming a 1:12 from a push - WHICH IS FASTER THAN I'VE EVER DONE BEFORE! All in all, a good workout. Of course, I was really tired at the end and came home and took a nap.
Then, I decided to begin the 60 Day challenge on the Wii's NFL Training Camp. It's set up to workout 4 days each week and I picked Saturday, Monday, Tuesday, and Thursday. For the intensity level, I selected the hardest level - so we'll see what happens. If nothing else, I'm hoping to improve my block starts with a more powerful spring/jump. Guess we'll see what happens....
Enjoy your swims this weekend and Happy Easter!
3 x 300 (#1 back/free & breast free, #2 pull no paddles, #3 free)
5 x 100 kick on 2:10 no fins
3 x 300 (swim, pull, pull w/paddles)
4 x 100 on 1:30
3 x 300 (breast/free thingy, back/free thingy, pull no paddles)
3 x 100 IM on 1:45 no toys
3 x 300 speedplay
2 x 100
Total: 5100 SCY
I really was pooped today - not used to playing tennis before I swim & so I didn't get in the 6000 that I had hoped (I was to do another set of 3 x 300's). Plus, the water is super warm, especially at the lunch hour, and I was swimming by myself - which is always hard when I'm tired - I don't push myself like I know I can - and do - when there is someone to race.
Nothing too special today...just going through the motions/fairly easy day. My knee is still feeling .
100 Fly Drill
5 x 100 Free @ 1:45 (first 2 @ 1:05s, last 3 at 1:02 or under)
1 x 50 Fly @ 1:10
2 x 25 Fly @ :40
maintaining 2 up/1 down breathing & feeling strong.
100 Free stretch out
50 Fly stretch out