PM only SCY
300 swim w/ paddles + fins + snorkel
8x25 @ :10 rest scull w/ snorkel
6x50 @ 1:00 360 FL kick/drill by 25 w/ fins
15:00 of drag racing w/ fins (did a combo of dead starts, flip turn starts and open turn starts)
8x25 @ :45 w/ fins
2 - under H2O kick
2 - FAST swim (did FR and wasn't slower than 9.9)
4x50 @ 1:00 drill
4x75 @ 1:10 FAST inside ALL flags! (actually caught my time on a couple and wasn't slower than :45)
Its been a very busy week both work and home life. I have been swimming this week after my meet at the weekend. I am anxious to move on from the meet and i am ready to refocus on my yearly goal and move on to the next phase of my training and competing. I wanted to register for worlds this week but have been too busy.. Here is a summary of the weeks workouts.
400 free with snorkel
10x200 on 2.50
10x50 kick on 1min
8x100 on 1.10 with snorkel
I was stiff today and a little tired.
4x(3 x 100 on 1:20 descend 1-3
1 x 200 on 3:30 kick
1 x 300 on 4:00 swum as 3x(25 drill 75 swim)
8 x 50 on :35 free)
I was tired today. Nothing special at all in this workout other than I made it.
400 free with snorkel
6x50 catchup on 1 min
10x 2 turn 50s from middle of pool on 1 min working on coming off turns on back.
8x150 on 1.45 swum as 100 free, 50 back
10x100 kick with fins on 1.30 alternating back and free
2x(100 on 1min, 100 on 2min)
I felt good today. The 150s I was holding 1.35-1.37s and felt strong. The kick I was going 58s on the back and 1.02s on the free kick. The last set of 100s I cruised 55s on the two fast ones.
1 x 1000 on 12:00 free
4x(4 x 50 on :35 free, 2 x 100 on 1:05 free)
3x(4 x 75 on 1:20 kick, 2 x 50 on :40 back)
3 x 400 on 5:00 work turns
I felt pretty good on the fast free set. I held 30s on the 50s and 1.01s on the 100s.
I registed to do the 1650 in a USAS meet in Feb and will be competing at the DAM Masters meet at SMU the day after. I have not decided what events I wil swim yet. I am also going to discuss whether to do a drop taper at the end of March for the South Central Zone meet. I don't think I can do Spring Nationals even if I wanted to at this point due to several work commitments, but you never know.
Swim/SCY/Solo @ Pitt
100 scull w/paddles & snorkel
6 x 25 kick w/snorkel & alignment board
6 x 25 shooter w/fins
8 x 25 burst SDK + cruise @ 1:00
-- 4 right side, 4 from blocks
1 x 25 AFAP from the blocks + 75 EZ
1 x 50 AFAP backstroke from the blocks
-- cramped and couldn't finish
1 x 50 AFAP fly-back fromm the blocks on the top, 28
4 x 75 IM (fly/back/breast w/fins @ 100 pace + 125 EZ)
-- went 42, 42, 41, 41
5 x w/bungee cord & fins, cruise out to resistance
1 = backstroke kick, hold, :30 cruise back
2 = breast, 10 strong pulls, cruise back
3 = free, 20 strong pulls, cruise back
4 = backstroke, 20 strong pulls, cruise back
5 = dolphin kick on back, hold :30
Hadn't used the bungee cordz for awhile. They pack a punch!
Looking ahead to meets, I'm planning to swim in:
1. Albatross meet, 3/15 need to sign up
-- I think I'm going to enter 50 back, 50 breast, 100 IM and 50 fly and swim 3 of those.
2. I may do a meet in Columbus on March 29 to get some events in before Zones, possibly 100 breast/100 back/100 free. http://www.usms.org/comp/event.php?M...0140329HUNTINY
3. Colonies Zones, 4/5-6: https://www.clubassistant.com/club/m...1463&smid=5204. I've even persuaded some people from my masters team to come down.
Another 3000-yarder: Last night I did some more 50s at goal 200 pace. This time for back and breast. I managed to be around :45-:47 for the backstroke (as nearly as I could tell from where we were in the pool relative to the pace clock), which is a a couple of seconds faster than last week... but, of course, I hadn't tired myself out with a fly set right before it. I think I might follow this pattern next week too and up the reps to 14 per stroke. Here's what I did:
4 x 100 IM on 2:00
12 x 50 BK on 1:10
12 x 50 BR on 1:10
400 IM EZ (7:10)
Today Scotty and I got in over lunch and did the 80 x 25 workout one last time before tapering for Sunday morning's meet. My fly felt a lot better today... I was bringing some of the 25s in at :22 with 3-4 dolphins and 5-6 strokes, some of them came in :19-:20 with 3-4 dolphins and 7-8 strokes. The workout was 3500 total:
400 EZ free
6 x 100 drill and/or stroke
20 x 25 fly on :45
20 x 25 BK on :45
20 x 25 BR
20 x 25 fr on :30
This morning at the Y (or possibly as early as early January), the YMCA changed their start time for the water aerobics class to 8:30-9:30am (rather than 8-9am) with still the 1 lap lane available while they bounce around in the other 5. I got there today, assuming that the 4 lanes would be available in a few minutes, but found out otherwise. Luckily there was only one other elderly lady in the lane, so I was able to split with her, and did some nice easy swimming which is what my body needed. Once the lanes opened up, I went for it.
500 Free Pull
Kick Set w/ board:
8 x 50 @ 1:00
6 x 50 @ :55
4 x 50 @ :50
2 x 50 @ :50 also...I wasn't going to make :45
200 EZ swimming
At this point I helped them move the lanelines back across and then found a lane for:
2 x 125 Free Pull @ 1:40
2 x 100 Free Pull @ 1:20
2 x 75 Free Pull @ 1:00
2 x 50 Free Pull @ :40
2 x 25 Free Pull @ :20
About 1:00 rest...maybe a hair over...
2 x 125 (100 Free/25 Fly) @ 1:40
2 x 100 (75 Free/25 Fly) @ 1:20
2 x 75 (50 Free/25 Fly) @ 1:00
2 x 50 (25 Free/25 Fly) @ :40
2 x 25 Fly @ :20
100 EZ and gone
In other news...our house rebuilding is coming along nicely. The beam is now up and secure in the living room, and everything is cleaned up, so now it feels more like home again, rather than a construction site. Next we'll be getting back to the upstairs bathroom, where this whole thing started over 2 months ago!!
Some pics of the process:
My daughter took this picture of me when I was ripping out the sheetrock in the upstairs bathroom wall. I guess I'm losing my hair!
My father, the brains of the operation, jacking up a temporary beam in the 2nd floor to hold the roof.
One of the many treasures found in the flooring and ceilings of the house. This is a Seattle Times paper from 1925. We found many complete papers from Seattle and Wenatchee from 1925 and 1926. And bidders???? We take cash money.
A view looking through the 2nd floor bathroom into the lower bathroom and laundry areas below.
The completed beam in the living room area...with my dad's friend Rick saying Hi!
1 X 200 3:30 3:30
4 X 75 1:30 1:15
4 X 50 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 5:00
6 X 50 kick--25 moderate/25 fast-- 1:15
1 X 50 easy free 1:00
1 X 100 stroke 2:15
1 X 50 stroke 1:30
Round 1 fly, 2 back, 3 breast
Round 4: 100 is IM, 50 your choice(no free)
6 X 100 1:30
10 X 50 :40
Swim or pull
WARM DOWN: 4 X 50 easy
Feeling tired following all that fly yesterday, but otherwise ok. Easy swim this morning...
200 fr/200 bk/400 Shark Swim/200 IM drill
10 x 50 on :50
- odds perfect free
- evens fast im order
200 loosen and out
(Solo/Rec/1800 yds/35 min)
Planning to go to Chapel at the college then spend time tiling before getting kids after school. Class number two tonight.
I just didn't feel fast but I was trying! The more I do it the better I will get. I think Tuesdays and Thursdays will be either stroke or sprint days since Monday, Wednesday and Friday I typically have to share lane space now that the SCAD is back in the water.
This was an old Leslie Livingston workout. I have some of her workouts now on my laminated index cards. Easy to keep on deck and reuse.
500 free kick w/zoomers
4x25@:40 odds free build to fast evens EZ
4x25@:45 kick odds build to fast evens EZ
4x25 drag race from mid pool AFAP to wall then EZ to mid pool
8x25@:45 Burst & cruise free
2x50@1:00 free EZ
4x(25 AFAP + 50 EZ)@2:00 1 each stroke w/fins took fins off for first 50 of breast
3x50@1:00 free EZ
4x(37.5 AFAP +112.5)@3:00 free #1-3 free #4 AFAP was fly
300 Free EZ
Total 3000 yards
PM only SCY
5x100 @ 1:20 AE
4x50 @ 1:00 k/dr by 25
4x under H2O returns
6x100 @ 1:15 D1-3, 4-6 to FAST w/ paddles
4x75 @ 1:15 last 25 FAST w/ fins
4x25 @ :15 rest scull
10x25 @ :25 FR kick w/ board
4x25 @ :15 rest scull
200 @ 3:30 FAST FR kick w/ board (2:55, 2:53)
Except for one fast 100 where I lost a paddle, I basically held 1:03-1:04, 59-1:00, and :54-55 on each set of 3 100s. I definitely feel like a truck ran over me after yesterday's practice
1 X 200 3:30 3:20
1 X 150 2:45 2:30
3 X 100 1:50 1:40
1 X 500 kick
1 X 300 5:00 4:30
2 X 150 2:30 2:15
3 X 100 1:40 1:30
Pull two rounds.
Round 1 intervals left, 2 right.
4 X 200 IM 4:00
WARM DOWN: 4 X 50 easy
Well, I've made good on my gridge with James thanks to my beloved Pat's getting bounced from the Superbowl hunt:
200 Fr/200 Bk/200 IM drill/400 Shark Swim warmup
200 Perfect Stroke FR with AP
6 x 125 on 1:50 (fast first and last 25, cruise the middle)
100 social kick (we'll, I talked myself up for what was next ...)
1000 FLY, done as:
10 x 50 on :50 (got 7-8 sec rest on all), right into
20 x 25 on :30 (went :15 on the last one )
200 float and out
(Solo/Rec/3250 yds/75 min)
With temps struggling to get on the postive side of zero today (it was -7 when I went to the pool at 11:30), the crowds were away. Probably due to dead batteries. The pool emptied out so I launched into the set, since part of the gridge was to do it with the next practice. I did DPS fly and was happy to see #10 on the 50's, knowing that the little extra rest on the 25's would be very welcome. It was
Off to watch the boys and girls team's play bball this afternoon, then relaxing for the rest of the night. Now, where is that ibuprofen ...
Luckly Julie and I are skilled at just splitting the lane. If we had to circle I would have been running over her and others.
Today I also did my leg set that really does burn my thighs. Burn baby burn.
500 free kick w/zoomers
10x100@1:30 Free w/paddles & bouy went 1:25, 1:25, 1:25, 1:25, 1:24, 1:24, 1:23, 1:22, 1:22, 1:19
10x50@1:00 free kick on back w/zoomers went 45, 45, 47, 47, 46, 46, 46, 46, 46, 46
500 free w/snorkle as alt 100 swim/100 drill
500 free kick w/zoomers by this time my arms and legs were both fried
Total 3500 yards
PM only SCY
Question: What happens when only 14 people show up to practice on Monday afternoon?
Answer: The following practice...
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
2 @ :20 rest kick/drill by 50
12 @ 5:00 AE MAKE
slowest 400 I.M. - 4:58 (there were quite a few of these)
fastest 400 I.M. - 4:40 (the last one)
I believe the lingo the kids use these days is "FML".
Updated January 21st, 2014 at 10:21 PM by Calvin S
Last week I tried to do this workout mid-week (12x 50 on 1:10 for each stroke), but after the fly I was pretty much worthless and my times were awful. So this week's modification is that I'm spreading the workout over two days... fly and free sets today, bk and br tomorrow. Here's how I did:
400 fr, build on 7:00 (6:33)
4 x 100 IM on 2:00 (low- to mid-1:40s)
4 x 50 fr on 1:10 (hard, but in control, desc. :40-:38)
12 x 50 fly on 1:10 (:45-:47; held mostly :46 in first half)*
12 x 50 fr on 1:00 (:37-:39)
6 x 100 (drill, br, fr, bk, fr, br)
*Last week I had a lot of :48s, even a :49 at the end. This week I never went slower than :47, probably half of the reps came in at :46. That puts my 200 fly, if i'm able to hold that pace, at 3:04-3:08, and 200 free at 2:28-2:36. I think I'm going to have to add more reps to the set and shorten the interval slightly, however, if I'm really going to get there.
Swimming: 30+ miles
Rowing: 30.5 K
Drylands @ LA Fitness
RC/scap, 10 min
captains chair leg raises, 2 x 15
power wheel roll outs, 2 x 15
flutter kicks on bosu, 2 x 100
russian twist on incline bench w/plate, 3 x 25
low row, 80 x 1 x 6, 90 x 3 x 6
good mornings, 65 x 1 x 8, 90 x 3 x 8
explosive leg press, 175 x 3 x 15
glute isolator, 50 x 3 x 6 each leg
goblet squats, 50 x 1 x 8, 60 x 2 x 8
push press, 45 x 3 x 6
stretching/yoga/foam rolling, 30 min
Swim/SCY @ Sewickley Y w/some Sewickley masters
100 scull w/paddles & snorkle
100 fly drill w/paddles & snorkel
4 x 50 DPS free w/paddles & snorkel
8 x 25 kick w/alignment board & snorkel
Jim was doing 11 x 150 @ 2:15 to prep for this weekend's hour swim.
I did 4 x 150 backstroke with him
Did the rest of the workout with Bill. We were both sore from weights, so didn't do anything too hard.
2 x (3 x 3 x 50)
-- I used fins
50 = burst + cruise stroke, fly/back/breast @ :50
50 = burst + cruise kick @ 1:10
50 = EZ kick @ 1:10
I was dragging today after 6 days in a row of working out and weights, and I still have a cold. I'm due for a day off tomorrow. Upper body weights really kill my ability to do much fly.
Bad news for Teen Fort. In addition to the pinched nerve (which they said didn't explain her shoulder pain), a contrast MRI shows she has a Type 3 slap tear. Surgery is the only way to fix that problem. I feel really badly for her. That's a 6 month recovery. She's trying to schedule the surgery now and I will have to fly out to CA. I had hoped to go for a visit, but not under these circumstances ... We Fort women don't have bionic shoulders ...
Updated January 21st, 2014 at 04:55 PM by The Fortress
I had been looking forward to swimming the Tuesday night workout with my team today, but with a snowstorm looming it seemed safer to go ahead and get in a workout this morning, to avoid possible pool closures or transit hassles. I was able to stay and swim solo after I coached at John Jay this morning, adapting the main set of the workout I had just coached to swim the following:
1000 scy warmup
8 x 50 kick @ 1:00, IM order + RIM order
6 x 50 free @ :55, desc. 1-3 then hold 4-6 steady
6 x 100 BK/FR @ 1:35
6 X 150 FR @ 2:15, desc. by 3s
6 x 100 IM, 2 @ 1:45, 2 @ 1:40, 2 @ 1:35
6 x 50 free @ :50, smooth and efficient
8 x 100 k/s/k/s @ 2:00, IM order twice through, ascending to warmdown pace
200 warmdown / play / twirly swim
That was it! I enjoyed being back on deck this morning and seeing my swimmers after a month away, and it was good to be able to get in a swim afterwards without trekking to another pool. The pool was mostly empty during the lap swim—I had my own lane, and saw just 2 other swimmers the entire time I was there.
When I left the snow was already falling and had accumulated some. It’s supposed to keep coming down the rest of the day, so I’m happy with my decision to exercise early rather than later! Also glad to have finally caught up on my GtD goal pace.
1 X 250 4:30
3 X 100 1:50
5 X 100 kick 2:15
3 X 100 1:40
1 X 250 --
3 X 100 IM 2:00
2 X 75 stroke 1:30 #2 on 2:00
75's: round 1 fly, 2 back, 3 breast
16 X 100 free
odd: cruise on 1:45
even: 85/90% on 2:00
#15/16 are easy swim down on 2:00
This one hurt after yesterdays IM Pyramid. I did not have time to finish the whole workout but got most of it done.
100 free kick
100 IM drill
10x25@:45 odds shooters evens EZ kick w/zoomers
10x50@1:10 back descend 1-5 & 6-10 to 200 pace went 52, 52, 50, 48, 46, 53, 51, 50, 49, 46
10x25@:45 power kick w/zoomers held 19's my legs were burning don't laugh my kick stinks
200 negative split free 43, 45, 43, 43
8x50@1:00 IM work the back to breast flip work on lung control for the pullout
400 Free EZ w/snorkle
200 free kick EZ w/zoomers
Total 3000 yards
PM only SCY
600 swim w/ paddles + fins + snorkel
6x25 @ :15 rest scull
8x25 @ :20 rest under H2O FL kick/BR pullouts (I alternated randomly)
8x50 @ :50 FL kick on back w/ fins
4x75 @ 1:20 AE FR w/ 3-5-6 FL kicks off each wall by 25
Today was a "recovery day" for the club team because they got pounded last week and then had a 3 day prelim/final meet in Fayetteville (a 3 hour drive from Little Rock). I was not at the meet, so I wasn't really recovering from anything.
Well, we're gearing up for next weekend's "all 50s" meet. Scotty and I are going to Evanston, IL for their masters meet (I need to sign up here in the next day or so).
This last week has been a little tough for me, missed a couple of days. One was a planned rest day (last Tuesday--after 13 days straight in the pool). Another missed day was just a case of poor planning... I ran out of time and then at the end of the day decided to go to the neighborhood pub with my wife instead of to the YMCA. I figured, what the heck... long week, we had an hour and a half to kill while we waited for our youngest to get out of basketball practice, and I could make up the yardage on Saturday. Then Saturday rolled around and b/c I hadn't gone in on Friday I didn't see the notice that the YMCA pool would be closed for most of the day for an age-group meet. Dang. "OK, no problem... I can still get in a good 1.5-2 hours before they close on Saturday afternoon, and still have time to get my son to his 6PM b-ball game." As I headed out the door my wife asked if I would be back in time to get him to his 5:15 game in Racine... 5:15? I thought it was 6... oh man. By the time I helped the lifeguards clean up from the meet a little and could get into the pool I only had about 15 minutes to actually swim before I needed to hit the showers and head back out into the snow-slowed traffic. 800 yards, feeling really creaky.
So I was headed into yesterday's 80 x 25 on :45 on a pretty low yardage week. At the end of the main sets we time-trialed some 50s to get a better idea about where our seed times should be. My 50 fly was about :39, the back, :37-:38, breast was around :45 and free was :31. Scotty is going to kill me in breast and fly. I just don't have any speed with the short axis stuff. I'll take him by about a second in the back, and our freestyle is going to be really close... so the most I can hope for in the 50s face-off is a draw... and, no, please don't add up the cumulative time over the four events!
Today I did an interesting set with 75s. Here was the workout:
400 EZ (100 fr, 100 pull, 100 bk pull, 100 bk) on 9:00--this felt bad
4 x 100 IM on 2:00--these were slow, really slow
4 x 50 pull/fr on 1:00--yuck.
1:00 rest--pondering whether I should even continue at this point...
Main Set (2200):
6 x 75 fly on 2:00 (1:10-1:12--goal 200 pace)
6 x 75 bk on 2:00 (1:13-1:14--goal 500 pace? these were terrible!)
6 x 75 br on 2:00 (1:23-1:25--actually faster than expected)
6 x 75 fr on 1:40 (1:00-1:02--probably a reflection of my 200 pace right now)
6 x 50 fr/pull on :55
3500 SCY/70-75 minutes
Swimming: 28+ miles
Rowing: 30.5 K