200 free drills
Fins #1 (900 set/ 1700 total)
6 x 50 @ :50 dolphin kick w/fins on back
6 x 50 @ :50 dolphin kick w/fins
6 x 50 @ :50 swim w/fins, focus on SDK on turns
Main set(2000 set/ 3700 total)
5 x 100 swim @ 1:40 descend to 85% effort, focus on technique
100 fast swim @ 2:00 (1:14)
4 x 100 pull with buoy @ 1:40 descend to 85% effort, focus on technique
100 fast pull with buoy @ 2:00 (1:14)
3 x 100 swim @ 1:40 descend to 85% effort, focus on technique
100 fast swim @ 2:00 (1:14)
2 x 100 @ 1:40 descend to 85% effort, focus on technique
100 fast @ 2:00 (1:15)
100 pull with buoy easy
100 pull with buoy fast (1:14)
Fins #2 (300 set/ 4000 total)
3 x 100 with fins @ 1:30 (25 underwater dolphin/25 back kick/50 easy swim)
Wrap-up (400 set / 4300 total)
8 x 25 @ :30 no breather
* 4300 total *
The second set of kicking was meant to be 4x100 but I had increasing severe leg cramps on each of the first three so I gave up. I guess I still need to do the kicking sets early in the workout :-(
I obviously need to figure out how to sprint again, as I could only go 1:14 for a "fast" 100 but I did the 2000 yard ladder set the other day on a 1:25 interval, averaging just under 1:20 per 100.
I also clearly need to work on my kicking since my "fast" 100s were the same speed swimming and pulling (no kicking at all).
I’m once again feeling like a Riverbank regular—today was my fourth day in a row at morning lap swim. The pool temp has been great all week long—that’s probably a record of some sort. I felt like doing some easy long swimming today, so that’s exactly what I did. Here’s how it went:
1000 lcm warmup (400s 200k 200p 200d/s)
3 x 700 @ :10ish rest, all done as (1 length fr, 1 length bk, 2 fr, 1 bk, 3 fr, 1 bk, 4 fr, 1 bk)
400 skips warmdown + play
The long swimming was relaxing, almost meditative. Flipturns are getting more comfortable, and now I really appreciate being able to keep some momentum from one length to the next. I felt like I would have been happy doing 700s indefinitely, but I had to get out early today. Another time!
I have a local meet on Sunday so this seemed an ideal prep workout for it.
8 x 25 DPK shooters w/fins @ :35-:40
3 x (3 x 50) @ 1:00-1:15
1 = drill
2 = kick
3 = swim
4 x 50 torque drill w/paddles @ 1:30 I wasn't feeling this one.
4 x 25 burst + cruise @ 1:00 I did mine with the chute!
3 x through:
-- fins on 2 rounds
1 x 25 AFAP @ 1:30
1 x 25 EZ @ 1:00
1 x 50 AFAP @ 2:00
1 x 50 EZ @ 1:30
1 x 75 @ 90% + 25 EZ @ 2:30
3 x 50 EZ @ 1:00
Round 1 = free
Round 2 = kick
Round 3 = stroke (Fly) I did some 1-arm for 3x 50 EZ
FAST FRI Jan 2th, 2012, SCY
swam yesterday 6:30 - 8:00 but didn't blog
can't really remember what we did
swam with Todd, Brandon & Amy
I'm still thinking about doing the hour swim postal this Sunday, but my lower back's been hurting but it felt OK today so maybe it will be alright on sunday
Next Wed I get the bump on my right forearm removed, i might miss a couple days
SCY UT Swim Center: main pool north end
5:00 - 6:30 dove in at 5:03
wore Speedo Gold Pro jammer
trained with Mike & Tyler
Beside keith, Jim , max, & Tracy
swim till 5:20
did easy 50's on 40
went around 1200
100 free fast
4 x 100 fr on 2:30 best ave
held 59's & 60
500 did it 5 x 100 on 1:15
100 IM fast
4 x 100 IM on 2:30 best ave
held 64 & 5
500 did it 5 x 100 on 1:10
100 K fast
4 x 100 k on 2:30 best ave
SDK & fl k on my side no board no fins
held went 68's & 62 on #4
500 did it 5 x 100 on 1:20
50 choice fast in heats
went FL in heat 4
went 24 or 5
felt pretty good in today's practice
since I might do the hr swim on Sun I didn't totally kill it
2012 Meets (I'm considering)
March 30, 2012
South Central Zones, SCY
South Lake, TX
July 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
Swam w/ Roger, Kent, Dave and Dave. Wore my Nike jammer. Pool temp ~83. This workout was initially intended to be w/o a break after the first 400 IM. I felt pretty bad during the warm up and never really improved much. Just too sore from too many days in a row swimmng. I'll swim easier tomorrow and then take Sunday off. After that, 2 more workouts until taper.
400 Warm up
1 = fastest kick
2 = 2nd fastest kick
3 = 3rd fastest kick
4 = slowest kick
4 x 100 IM - 1:30 (made 1:20s... not feeling too bad yet)
4 x 75 kick - 1:25 (1-4-1)
2 x 100 IM - 2:55 (made them but hurting)
4 x 75 kick - 1:20 (2-3-2: I did 2-3-1)
400 IM - 5:40 (5:43 - now I'm in trouble)
4 x 75 kick - 1:15 (1-4-1: I did 1-1-1)
2 x 100 IM - 2:45 (not a chance for me to make this. did 100 fr/50 br/50 fr)
4 x 75 kick - 1:15 (2-3-2: I did 1-1-1)
4 x 100 IM - 1:20 (I did 25 stroke IM order/75 free)
4 x 75 kick - 1:10 (1-4-1: I did 1-1-1)
Was hurting pretty bad so I ditched the idea of making IMs. Didn't want to cop out completely so I mixed in some stroke. Still had trouble making the intervals. The kick on 1:10 was really tough. Made the first to but fell off the pace a tad after that.
400 IM timed (5:50) Pretty poor time for me but my body had shut down at this point. Kind of suprised I went under 6:00 considering how bad I felt.
200 Cool down
I was finally getting some good sleep when at 1:45 Yoda our dog decided he needed to go outside so he woke everyone up with his yapping. Atleast fell back asleep fast.
My right bicep was cramping a little, but I just kept on going. This was during my friday flyer set.
1000 free broken 1,2,3,4,1,2,3,1,2,1
500 free kick w/zoomers every 3rd 25 fast
5x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers made a big difference in my times not using the bigger fins like I normally would but my swim felt good.
4x50@:15R free w/snorkle as 15m kick/20m swim/15m kick
Total 2800 meters
After 8 long weeks of waiting for genetic test results, a 3 day Holter moniter test, an echo stress test, and an echo cardio-gram test I was finally called in to Dr. Chen's office to get the verdict. I was prepared for anything and had convinced myself that I'd be okay if I had to switch up my workout routine to yoga and a long, slow walk everyday. It wouldn't match my personality, but maybe it would change my personality for the better.
Much to my surprise Dr. Chen told me my genetic test revealed a mutation they had never seen before. The mutation doesn't fit into any of the 14 LQT catagories although if we had to pick the closest match it would be III. Dr. Chen then happily told me that LQT III sufferers never die during exercise, in fact the trigger for sudden death in LQT III is sleep. This is great news for me since it's been at least 18 years since I've had a good night's sleep.
To sum it up he basically thinks I have a benign LQT condition that causes no rhythm disturbance in my actual heart rate. The Holter moniter was totally clear (I took three 45 minute runs with it on) and the echo stress test was stellar, the techs finally just shut it down and made me get off. I've okayed the Medical Center and the genetic testing company to do further testing on my family to figure out what our mutation is.
Anyway my doc cleared me for working out, racing, and even said ow swimming would probably be fine since I've never had an episode.
The only thing that bothers me is that I'm still on a small doseage of beta-blockers. I hate these pills and the way they make me feel. If this were the only problem I could probably deal with it but through the research I've done I feel like beta-blockers are probably the worst thing someone with an already slow heart rate and low blood pressure should be taking. I'm currently trying to figure out how I should approach the Dr. about my feelings on this subject. I am not a medical professional but I have a brain, lots of curiosity, and a ferocious drive to live a lot longer in this body I currently occupy. I just may step outside of my comfort zone and press my Dr. further or possibly make an appointment with Dr. Ackerman at Mayo whom everyone seems to think is the ultimate expert in this area.
Other significant news: My daughter Lindsay had a baby boy on December 2nd, 2011! I'm a grandma and I love it!
10 x 25 DPK shooters w/fins
8 x 50 @ 1:00
odds = free
evens = kick
4 x 25 no breather free @ :40
16 x 25 burst + cruise @ 1:00
1-4 = dolphin kick on belly
5-10 = back spin drill
11-15 = fast hands breast
16-20 = fast doggy paddle
6 x (25 AFAP + 75 EZ), no fins @ 3:00
odds = backstroke shooter w/back start*, went 11 low/11 mid/11 high (bad start)
evens = backstroke w/backstroke start, went 12 mid, 12 mid, 12 high (past 15 m. on last one)
1:00 extra rest
* Did kind of rolling starts. Had toes over gutter to not slip on metal wall. So this may have made times slightly faster.
6 x (25 AFAP + 75 EZ) w/fins @ 3:00
odds = free, went 10 low, 10 high, 10 low
evens = flutter kick w/board, all 10 mids
1:00 extra rets
1 x 50 AFAP fly, 23 mid
I was going to go to yoga today, but got in to see my orthopedist. I figured I should probably go since I've had this elbow pain for about 2 and 1/2 months now. To Jimby's chagrin, I was not interested in traditional PT. That has been largely proven ineffective in treating lateral epiconditis anyway. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2505250/. It's not absolutely clear whether the pain is due to inflammation (tendonitis) or noninflammatory degredation (tendonosis), but it's most likely the latter. We decided on a combo treatment. I got a cortisone shot in the right elbow, which is much worse than the left one. That should at least be effective in the short term. And even if it's not inflammation, traumatizing the tendon with the injection can prompt a healing response. I'm also going to try nitroglycerin patches on the elbows (discussed in article too). They're supposed to increase nitric oxide and collagen synthesis, thereby healing the tendon. It's an off label use of the patches, but I am going to be the doc's guinea pig on this one. I have a follow up in 6 weeks, so we'll see ... My right elbow will likely be very sore for a couple days. May just be kicking tomorrow.
Updated January 27th, 2012 at 09:31 AM by The Fortress
SCY with swim buddy
Was short on time today so didn't get the full workout done. But since it was recovery day that's ok. The rest was needed after yesterday's hard workout.
Long Warm up (2300)
400 choice free & back
300 choice of drill - kick - scull & equipment
- with snorkel did kick 100 - pull 100
- drill 100; drill was free - 1 arm and EVF
4 x 100/1:40 build each
- around 1:20 on these
6 x 50 ds 3 3/50, 3/45
- desc from around 40 to 36 both times
16 x 25/45 odds = smooth - evens= rpm (race pace mode) work on fly, bk, fr
- smooth ones were all free, RPM was each stroke in IM order
10 x 50/1:00 3 & 6 RPM - all others smooth - fast, tight turns on all swims
- for rpm #3 was fly @ :36, #6 was back @ :38
Total: 2300 yards
1 X 300 5:00 4:30
2 X 100 1:45 1:30
Three rounds. Round 1 intervals left, 2&3 right.
1 X 300 kick 6:15
8 X 25 sprint kick :45
1 X 100 swim
10 X 50 1:05
Choice. #3-6-9 are fast, # 10 is easy.
2 X 200 IM 3:30
4 X 75 1:15
Two rounds, short break after round 1.
75's: 1 of each stroke, IM order.
10 X 100 free
#1 on 1:45
#2-#10 on 1:15
WARM DOWN: 4 X 50 easy 1:00
I just did a semi-relaxing swim this morning...not too much effort on it today.
I guess people say it's good to rest, but I usually don't when it comes to swimming workouts.
100 Kick w/ board
200 Free Pull
200 IM Drill
200 Free Pull
8 x 50 Kick w/ board @ 1:00 (:47s)
5 x 50 Free @ :50 (:38s)
5 x 50 Free @ :45 (:38s)
5 x 50 Free Pull @ :40 (:35s)
5 x 50 Free Pull @ :35 make 'em (made 'em, but not by much)
6 x 100 Free @ 1:20 (1:11s)
Other news: This time it's good news:
From talking with my wife and father who are over in Seattle with my son, it looks like things are doing well. Very well. No seizures for the past 36 hours (since his last dose of Ativan). In the past the seizures tended to return within 24-36 hours after a dose of the Ativan. Back on Monday they had increased his daily meds up to the next level for his bodyweight, and it looks like they're possibly at a level that will maintain him seizure free. They are going to run one more night at the hospital tonight, and provided nothing extreme happens tonight thru tomorrow, he'll be coming home sometime on Friday. I hope they've finally beat this thing...even with the meds, I finally get to have my boy back home...this time hopefully for good.
Solo at Rec (scy)
200 FR/200 IM drill
4 x 100 IMO on 1:40
- kick 50, 5 SR, drill 50
4 x 50 IMO on :60
- kick down, swim back
Ladder time: Pull with buoy
- all on 1:20 base/100:
100, 200, 300, 200, 100
Masters Minute rest into
100 IM for time (went 1:10.86) <- tired
6 x 50 Free drill on :45
2 x 50 Back drill on :50
Build a 100 Fly (:15 sr):
- 25 swim, 25 kick, 50 free
- 50 swim, 25 kick, 25 free
- 75 swim, 25 kick
- 100 fly (went 1:16.23)
200 loosen and out
(3000 yds, 50 min)
A nice lunch time swim today - not too crowded. Felt pretty good in the water, and wanted to add more fly work today.
The pulled the ladder with 10-15 sr per rung, and felt strong. I tried to keep focus on stroke counts and high elbows. I was tired on the IM and knew it - my back was not as aggressive as last night. I'll take the time, though.
Building into the 100 fly was interesting. I notice that after the 50 I start to get tired and my stoke suffers - need to keep adding more fly in prep for the 400 IM in 3 weeks (my tribute to James).
Off to work on my taxes, then picking up kids after school and a few errands. I am planning to time for Greg's Postal swim tonight, then I will head to the high school to watch the drama club preform "Our Town." I still need to do my postal swim, but I am a procrastinator...
Updated January 27th, 2012 at 09:03 PM by rxleakem
I swam solo again this morning at Riverbank. I missed my usual swim buddies, but in their absence, and because I was swimming in a lane other than my usual one, I ended up chatting with some of the other Riverbank regulars, so the pool still felt like a friendly place. (One of the Columbia coaches brought a couple of his guys to lap swim this morning, and they took over the “very fast” lane.) My goal today was to try a little sprinting and see how it felt. The answer—very sludgy (it’s been awhile), but nothing hurt. That was good news!
So my goal was accomplished less than 1500 into the workout—the rest was just playing around because I was enjoying being in the pool and didn’t want to get out! Here’s how it went:
1000 warmup (400s, 200k, 200p, 200 d/s)
8 x 50 FR, odds = 25 build / 25 easy, evens = 25 very fast / 25 easy
200 easy pull
8 x 150 (50 kick + 100 FR swim with kick) @ :30 rest
350 inside-out IM (fr/br/bk/fl/bk/br/fr), push even lengths a little harder than odd lengths
250 swim + play
300 scull and balance drills
300 warmdown + play
Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore Nike jammer. Wore drag suit for parts of the workout.
500 Warm up
Took drag suit off
6 x 100 up/down kick - 1:40 (:10) start w/ 50 kick
6 x 100 up/down fly - 1:30 (:05) start fly where kick left off
Made the last kick (75 kick/25 free) on 1:28 so I started the up/down fly w/ 100 fly. That always puts me in a hole from the start. Made 100 fly on 1:30 but couldn't make 75 fly/25 free for the next one. Went down to 25 fly/75 free and finally built back up to 75 fly/25 free. Better than I usually do.
drag suit back on
4 Times through
* 2 x 50 - 1:00 easy stroke/hard free (target :35 on hard free)
* 2 x 100 - 1:30 easy pull/hard free (target: 1:10 on hard free)
Pushed hard to make these w/ my drag suit on and did. :33s for the 50s and 1:08s on the 100s.
drag suit off
200 Timed pull (2:04)
One of my better pull efforts. Dave B got a couple body lengths ahead on the first 100. Worked hard do catch up and was on his feet w/ 50 to go. He still managed to hold me off though.
6 x 100 - 1:30 odds fly/evens breast (I did 75 stroke/25 free)
8 x 50 - 1:00 IM order x2 from dive. #1 and #8 hard
5 x 100 - 1:15 (first 25 of first 100 fly, last 25 of 5th 100 fly)
200 Cool down
If I could just quiet my thoughts I could get some sleep. Oh well I push on for another day. Coffeeeee is what i need now.
Did really well this more considering how tired I was.
4x(4x25)@:35 1=DPS. 2=fast DPS. 3=EZ. 4=fast increase SR
4x75@1:45 BA went :50,:49,:48,:47
3x75@2:00 BA held :47
2x75@1:45 BA went :47,:48
1x75 AFAP went :45
6x(25 scull + 25 free)
Total 2850 yards
Solo at Rec (scy)
200 FR/200 IM drill
12 x 50 on :50
- 1-4 & 7-10 FR, 5-6 BK, 11-12 Fly
4 x 250 on 3:10 with Paddles
- #3 was back, added an extra :10
6X50 kick on :50
- Flutter with board, back w/o, sdk; repeat
50 ez, "Masters Minute" into
100 IM for time (went 1:08.56)
5 x 100 Pull with buoy 1:15
500 Noah's Ark Pull with Buoy
(3550yds, 60 min)
Nice to be off from work today - was able to have lunch with my son and his math class at Pizza Hut (I was all over chaperoning that one, although I forgot what a pain 8th grade boys are after seeing two of them "gesturing" to cars from the back of the van). After signing up for Harvard, I ate supper before swimming tonight, a change from normal as I eat when I get back from the pool. I started off a bit groggy in the water, but I think eating first was a benefit for the swim.
I came in with 10-15 SR on the 250's, and then decided to thrash my legs a bit. The first time through I had 5 SR, then I proceeded to touch and go on the last three. Again, really happy with the timed 100 IM - maybe I should have put some effort into figuring out the breaststroke a long time ago (still not spectacular, but improving, especially with help from [ame="http://forums.usms.org/showthread.php?t=16584"]the breaststroke lane[/ame].)
For the 100 pulls I went 1:08,:07,:10,:08,:08 and was happy that I chose a faster than normal interval so that they got over more quickly. Then a Noah's Ark, where the last 200 was more warm down than anything - happy to get a full hour in tonight. Felt like there was some quality distance at high effort, which is my focus through the rest of the month.
100 Kick w/ board
200 Free Pull
100 Kick w/ board
200 Free Pull
This morning was just rough. I couldn't hardly even get into the pool, and once I did I was so stiff I could hardly move. I'm sure doing the double of 2 PWB workouts yesterday played a big part on how I felt. I just got out early and drove to work on the 1/2"+ of ice on the roads from the freezing rain the night before. It was bad enough that the schools were actually cancelled for the day. Very rare for around here. If it was Seattle, we'd be closed for a week over one episode like this!!
At lap swim while my daughter was in her hour long class in the next lanes over.
5 x 100 Free @ :10 rest
6 x 50 Kick w/ board @ 1:00
200 IM Drill
8 x 75 Free Pull @ 1:00 (:51-52s)
8 x 50 Free Pull @ :40 (:31-:33s)
8 x 25 Free @ :20 (:16-:17s)
Had to start circle swimming at this point, and just made something work with the other two guys in the lap lane.
1 x 250 (50 Free/25 Fly/50 Free/25 Fly/100 Free)
5 x 150 Free Pull @ approx. 2:15 (other guys were doing 100s)
100 EZ and out
Had less time today than I thought I would, but I still managed to get in 3000 yards in an hour. Felt good, too. As much as I hated missing a day in the water yesterday, it probably helped out a lot... no shoulder pain or stiffness at all now.
Here's the workout:
10 x 50 on 1:00 (these were all in :40-:43)
10 x 100 on 2:00 (1:26-1:30)
5 x 200 on 4:00 (3:04, 3:03, 3:06, 3:04, 2:57)
5 x 100 on 2:00 (relaxed, 1:36-1:40)
Tomorrow I'll put in a little more yardage, but with easier paces (for me) and no rest. I like the continuous swims!
I signed up today for the New England scy Champs at Harvard in March. I entered best masters times for all events (the website suggested these during the registration process, kinda neat), except for the 200 breast. Yes, the 2br - I decided to enter it for the first time ever and just ballparked a time.
Friday, March 16, 8:00am warmup, 9:00am start
#10 Men 50 Freestyle Time: :24.37
#12 Men 200 Backstroke Time: 02:11.88
#14 Men 100 Individual Medley Entry Time: 01:03.18
Saturday, March 17, 8:00am warmup, 9:00am start
#24 Men 50 Butterfly Entry Time: :26.84
#26 Men 200 Breaststroke Entry Time: 02:55.14
#32 Men 200 Freestyle Entry Time: 01:57.19
#34 Men 100 Backstroke Entry Time: :59.45
Sunday, March 18, 8:00am warmup, 9:00am start
#42 Men 200 Individual Medley Entry Time: 02:22.47
#44 Men 50 Backstroke Entry Time: :27.76
#52 Men 100 Freestyle Entry Time: :52.60
Last year I swam 6 events, and this year I decided to bump it up to 10. We'll see how the training progresses through the end of winter and see if some time drops are realized in the middle of March!
I will be mailing in entries for the Valentines and Pace/Maker's mini-meets tomorrow. With these meets, I will replace the 100 and 200 Free with Fly to complete all events for the scy season
Now, off for a swim ...
Updated January 26th, 2012 at 10:23 PM by rxleakem
1 X 400 6:00
2 X 150 2:30
1 X 200 3:15
4 X 75 1:15
1 X 100 1:30
4 X 50 :45
1 X 200 kick + 100 swim
1 X 25 :30
1 X 50 1:00
1 X 75 1:30
1 X 100 2:00
Four rounds, all choice.
Round 1: 100 is fast
Round 2: 75 is fast
Round 3: 50 is fast
Round 4: 25 is fast
1 X 200 free 3:00
4 X 50-KICK/FAST- 1:15
Four rounds. Descend 200's 1-4
1 X 400
swim 50 easy free/50 fast stroke
WARM DOWN: 4 X 50 easy 1:00