4 x 100 @ 1:50 50 catchup / 50 swim
4 x 100 @ 1:40 25 catchup / 75 swim
4 x 100 @ 1:30 swim
Kicking (1300 set / 2700 total)
12 x 25 underwater SDK w/fins @ :45
8 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
6 x 50 flutter w/fins @ 1:00 odds as fast a possible , even easy
6 x 50 breast kick @1:00
Swim Set (300 set / 3000 total)
3 x 100 @ 1:25 cramps on every one, stopped early
* 3000 total *
The pool was still left empty of lanelines from the Sara McLarty OW Clinic that was given on Sunday, which I attended, and did learn a few things. Not really going to jump right into OW swimming or anything, but good stuff to know from an experienced OW swimmer.
With the pool without lanelines, our warmup was an "OW" swim. Our pool is a 6 lane 25 yard pool, so if you swim "circles" just inside the perimeter you're somewhere around 75 yards (probably a little more). I timed one lap and came in at :52 seconds, which is pretty close to what I do for 75s Free, so I just counted each lap as a 75.
Did 24 Laps of OW swimming, dodging teammates all the way. We probably had about 12 people in the pool at this point. Not too bad, but I was coming up behind someone all the time, and swimming without pushing off a wall, missing that nice streamline each time, is very tiring.
24 Laps x ~75 Yards = 1800 Yards w/up
16 x 50 @ :50 (held :35s)
200 Free Pull
200 IM Drill
Got this idea from PWBs workout for the week:
4 x 50 Free Pull @ :45 (:35s)
4 x 50 Free Pull @ :40 (:35s)
8 x 50 Free Pull @ :35 (:32s)
100 Free EZ
Changed it up here for a little pain:
4 Rounds of:
1 x 100 Fly FAST @ 1:15 (went 1:05, 1:06, 1:09, 1:08 by rounds) THIS HURT, but in a good way.1 x 50 EZ swim @ 1:15Immediately after the fourth round, on interval, I did:
1 x 100 Free FAST (went 1:01).
This was all I could do here, my arms were shot, and my legs did their best.
1 x 100 EZ Free
4 x 75 IM no Free @ 1:15 (held 1:00s)
4 x 75 Free Pull @ 1:00 (held :53s)
4 x 50 Streamline Kick on back @ 1:00
5900 Yards for the Day
The workout today was the same pretty much as last Monday, but I added a couple more 200s and my 200 times were consistently a little faster.
20 x 50 on 1:00 (after about rep 5 these were all at :39)
4 x 200 on 4:00 (3:00; 2:57; 2:58; 2:59)
200 breast (recovery swim)
4 x 200 on 4:00 (3:00; 2:58; 3:04; 3:07)
200 breast (recovery swim)
2 x 200 on 4:00 (3:09; 3:04)
100 free (easy)
100 side kicking drill, no board (25=12+1 drill; 25= 6 + 1 drill; 50 = 6 +3 drill)
3700 total SCY/74 minutes
The 50s in the warm-up were stuck on :39; I could not, for the life of me, hit the :38s and even :37s I would occasionally hit last week; lingering fatigue from the long swim on Saturday? The first few 200s felt pretty good, the :45/50 pace seemed very reasonable. It won't feel that way tomorrow, but that's why I only do the serious interval stuff once a week.
Caught up a little on sleep last night after the Super Bowl, so I'm feeling recharged after a good night's rest and a few good days of swimming.
It can't hurt that the sun was out yesterday and today; days are getting a little longer! My friend Scotty was headed in to the Y as I was headed out and he said, which I hadn't heard from him before, "I'm really looking forward to summer."
Bring it on!
* Furthest I've run in a month - shoulder feeling real good now. I'm hopeful that what is/was wrong with it is nothing serious - just needed some down time...
6 x 25 shooters w/fins
5 x 50 free w/paddles @ :50
4 x 25 free w/paddles no breath @ :40
2 x 25 build kick w/board
8 x 25 burst @ 1:00
-- 4 dolphin kick, 2 fast hands breast, 2 fast doggy paddle
8 x (25 AFAP swim + 75 EZ)
-- 4 free w/fins, 10 lows
-- 4 backstroke with start from blocks, 12 mid-high
8 x (25 AFAP kick w/fins + 75 EZ)
-- 4 shooters, 9 lows
-- 2 dolphin kick w/board, 10 lows
-- 2 flutter kick w/board, 10 mid, 10 high
1 x 50 breast w/fins AFAP
-- 28 mid
I know mid D and D types will laugh, but I'm pretty zonked after that speed workout, which took a full 90 minutes. 500+ AFAP yards is a lot. I could feel it on the second set of 8 x 25s.
I also feel like a bloody idiot because I can't figure out how to get my TENS/EMS unit to work. Haven't touched it in years. Directions are like greek. I may have to put Lil Fort on the job.
Will force myself to do some rehab exercises and stretching later.
We have a meet this weekend in Clearwater. We'll do some starts etc. this week.
1 X 250 4:15 3:45
1 X 150 2:30 2:15
3 X 50 descend 1:00 1:00
Three rounds. Round 1 intervals left, 2&3 right.
1 X 200 kick 4:15
2 X 100 kick 2:00
6 X 50 kick 1:00
1 X 100 swim
8 X 100 2:00
Swim #1 moderate, 2-8 swim at 85/90%
1 X 50 easy
8 X 25
odd: build to race finish
even: blocks, sprint 20 yards
1 X 75 easy
1 X 50 blocks @ 100%
1 X 75 easy
4 X 300
odd: free 4:30
even: IM 5:15
WARM DOWN: 4 X 50 easy 1:00
500 swim choice - alternated back and free
300 pull alternate free & back by 50’s
8 x 50/1:00 kick Alternate with board and without by 50's
8 x 25/30 strong - alternated back and free
Main Set (1350)
3 x through
4 x 25 AFAP/1:30 off blocks, + 25 float back
1 x 50/1:00 easy
8 x 12.5/30 AFAP work breakouts and finishes
- Round #1 back, Round #2 fly, Round #3 free.
- all 25's were around 15-16 on back and fly and under 15 on free.
Total: 2950 yards
Updated February 6th, 2012 at 05:05 PM by poolraat
Had a good time watching the game. A thriller right down to the wire.
Went for a short speed workout today.
4 times through:
1 x 50 AFAP 1:00
1 x 25 AFAP :30 with chute
1 x 25 K AFAP :30 with board
1 x 200 EZ
Repeat on a 10 min interval.
4 x 50 EZ
This is the Rich Abrams set that I like, I added the chute on the 25s and just gathered it onto the board for the kick. It certainly added an "ouch" dimension.
I did 1,3&4 Free but #2 I tried BR but felt I didn't quite have the snap and pop I needed for true AFAP.
Swam with Roger, Dave, Dave and Dave this morning. Kent swam on his own in another lane. Kent did an untapered 17:05 or something like that in his 1650 last weekend! Pool temp up to about 84. Definitely warmer than it has been. Wore my Nike jammer w/o a drag suit.
Had my first premeet nightmare. Dreamed I went out too fast in the 1650, paniced and started drowning. I always seem to have nigtmares about races I haven't raced in before. Last year it was the 200 fly.
On a better note, it was my daughter's birthday last weekend. She wanted an underwater video camera for her birthday. Who am I to deny her something I could occasionally use to video my stroke underwater? Just to show how good of a dad I am, I volunteered to try it out this morning at practice. Video to follow later. I might have "accidentally" dropped the camera in the water before telling my teammates it was waterproof.
400 Warm up
4 x 50 - 1:00 Down accelerate, back easy (Fly, Br, Br, Fr)
4 x 50 Kick - 1:10 Down accelerate, back easy (Br, Fly, Fr, Fr)
4 x 50 Pull - 1:00 Down hard no breath, back easy
4 x 50 - 1:00 Get up to speed for test event (28s & 29s)
75 Easy + Rest
Timed 500 From Dive broken at 50s: (5:13 total time in water)
Went out on :27 - probably a bit fast. Rest were 31s and 32s. Supposedly, I should be able to do a 5:13 at the meet. I'll believe that when I see it. Definitely think I can make 5:25 if things go well. Comments on my stroke are very welcome and appreciated. Not sure I'll change anything before the meet but it would be good to know what I can improve on.
175 cool down
Here's how I did:
It was simply a stairstep slower than I have gone this season (24.4) but thank goodness still under auto sectional cuts (24.99) which is the threshold I want to stay under at local A meets. I also worked on slowing down my stroke and holding the water.
Comments from various coaches and swimmers:
1. A bit too slow in the arms, like 85% speed. It's ok to slow it down and hold fractionally better underwater, but no purpose to make the arms slow in the air. Whip 'em around fast over the top and hold under the water.
2. It's great to swim next to someone who's best time is 22.8. Then you can see where you bog down relative to her. My turns and breakout suck compared to hers. I was slighly off the turn, so relative to her, I looked like I was fighting my way back after the turn. So work work work on that! My first 20 yards were excellent.
3. I actually felt pretty good, almost my best feeling of a toothpick with turbo engines when I swim. I was just missing the turbos. Overall, it just wasn't that fast.
4. Breathing was spot on again; very comfortable pattern.
So to recap my season:
SCY 50 frees:
24.9 local A Oct 11
24.6 local A Nov 11
24.4 local A Dec 11
24.9 local A Feb 12
Given the amount of energy I was able to spend in swimming this season, and especially at the very end, those times seem solid and not too bad. The 24.4 was strong, and the rest were not bad swims, just not the overal speed I was hoping for.
What is next?
I'm not sure I want to swim the first day of the DAMM meet; that is parent karate day. I will probably only do the shorter pentathlon (25s and mystery IM) of the Republic of Texas World Champs.
I'll enter South Central zones, but after going through every event in my mind, there isn't anything I really want to swim. It's really saying something when I don't care to even get a top ten time. Not even the 50 free! So that tells me I need to be careful not to burn out!!!!
I am most looking forward to a short and fast LCM season. Perhaps because i'd have almost 3 months before the next meet!! The first local A meet is the last week of April, and I can get in about 4 meets by the time school is out in June. I'd like to get under 28.0 this season.
I have been thinking about how to keep it fresh and find meaning and purpose in my swimming, given I don't want to race for awhile. I'm going to kick through most of my workouts! The thought of moving my arms around, yuck, no thanks. I will also do a lot of Fort's sprinty drills, things that have no reference and the most different ideas that she has. Just something completely different but overall very compatible for sprinting. I'll also do made-up circuit drylands to stay in overall conditioning shape. I will still do 1 or 2 sprint workouts a week, just not actually have a meet in mind for the next 2 1/2 months.
I am needing this recovery week badly. I have a meet this coming weekend. Allergies might be an issue by then wiith all our warm weather.
One good thing about today was the pool was short course! Yeah!
5x50@:50 free w/paddles
5x50@1:15 tempo kick held 1:04s good for me goal is to do them in under 1:00
10x25@1:00 burst + cruise 5 kick 5 free
Round 1 free w/fins
1=fast UW 12.5m +cruise@1:00
2=fast UW 12.5m + fast turn + cruise @1:15
3=fast UW 12.5m + fast 35+cruise@1:30
5= AFAP UW 12.5m + AFAP swim to wall @1:30
Round 2 kick w/fins
1=15m fast + cruise @1:00
2=25m fast + cruise @1:15
3=35m fast + cruise @1:30
5=50 AFAP @1:30 went :35 Wow
1=25 streamline kick + 25 EZ@1:00
2=25EZ + 25 streamline kick@1:15
4=brust + cruise @1:30
5=50 AFAP @1:30 went :34
Total 2550 yards
I took yesterday off as usual. But I did do 40 minutes of RC, elbow and scapular exercises, with an emphasis on the scapular area. Fun ... NOT!
Today I hit the gym and did:
Another 30 minutes of RC, elbow, scapular exercises
Total ab machine, 130 x 4 x 15
Explosive leg press, 270 x 4 x 10
Leg extensions, 120 x 4 x 6
Resisted lunges, 60 x 2 x 15 left/right, 15 front
Leg abductors, 130 x 3 x 8
Captains chair, 2 x 25
Altitude drops, 10
Knee tuck jumps, 10
Lateral bunny hops over bench, 20
Bike, 15 minutes
Stretching, 15-20 minutes
Didn't swim this weekend, which is fine. The pools were mostly closed anyway for a USAS meet and HS Regionals. The latter was fun to watch with almost every event won in an AAA time at finals. Sophomore star Janet Hu went a 53.7 100 back and 49.5 100 free. Sick fast.
The only disappointing part of the meet was that the free anchor of Teen Fort's medley relay loafed to save herself for the next event. I was shocked and really pissed off; I've not seen anything that flagrant at a champs meet where team points matter. Two other girls were also in the next event, one in an earlier heat, and they swam fast. Her mother apparently told her to loaf. Wtf. I was also ticked because Teen Fort took some time off rowing and gave up going to the Mid Atlantic Erg Sprints to be with her team and swim at this meet. Her good deed was rewarded in part with an outright selfish and ethically dubious act. At least the coaches were displeased and are going to take some action. Personally, I think they should pull the brat out of the event she loafed the relay for. But I doubt that will happen.
During my 6K continuous swim yesterday I crossed the first GTD milestone of the year: 50 miles.
The 6K (6600 SCY) went pretty well, though I had technical difficulties. I don't normally like to wear swim caps, but I did today because I was looking for something that might help me preserve body heat as I get into my second hour in the water and my times start to slow with fatigue. But for whatever reason the cap (the GTD 50-miler cap from last year to commemorate this year's milestone) was getting in the way of my goggles and the seal kept breaking. Every time I would come off the wall into streamline the slightest nudge would have my goggles filling with water. At the hour mark I finally just took it off and then never had an issue with my goggles afterward.
I mentally broke the swim into 1-kilometer segments; 1000 yards freestyle followed by 100 breast. I would then stop at each K to drink gatorade while treading water in the deep end. Note to self: take the energy drink in a water bottle with a nozzle next time... treading water and trying to twist off the cap was a real pain.
My 1000-yard free portions were broken up between moderate 50s (or 100s) and easy 50s (or 100s) to help me keep track. My first three kilometers were just under 20 minutes each. I lost time while trying to drink, obviously. Finished the entire 6K in 2 hours, 3 minutes.
Today I just swam a 1750... just enough to stay loose. Long warm-up (500 yards = 200 kick drills, no board, 100 free, 100 breast, 100 back), 5 x 50 on 1:00, then 10 x 100 on 2:00. I started off pretty stiff on the 50s and the first few 100s, but then was coming in at 1:43-45 pretty easily.
Hit the pool with the masters crew today to pre-burn my gameday binge.
16 x 50 1:15 kick drill IMO 4x fly, 4 x bk, 4 x br 4 x fr
5 x 100 FR Pull 2:00
1 x 100 EX
5 x 50 Pull 1:00
1 x 50 EZ
5 x 100 FR swiml1:45
1 x 100 EZ Pull
5 x 50 Swim 1:00 I did 1 fast skipped, a 25 fast :r10 25 EZ
1 x 50 BR fast
200 Swim went 2:40...
Solo at Rec (scy)
w/u: 200 FR/200 BK
4 x (4 x 50)
1: RIMO on :45
2 + 3: Quarter's Stong FR on :45
4: Kicking on :60
3 x 150 Third's Stong FR on 2:00
- Pull all with Buoy
150 loosen and out
(1800, 35 minutes)
Just a quick swim after church today before going to the nursing home service. I didn't want to go too hard and be sweating the whole time once I got to the study.
Tried to continue the theme of playing with speed and perceived effort. On the FR 50's I came in 33 on all, and then with the 150's I came in at 1:43.
Feels like the mid season doldrums, but I do have eleven 100IMs for time this year. Oh well, back at it next week, after I play the part of tonight for the Patriots!
Lately I've been doing "Workouts off the Beaten Path". I like the idea that I just print 'em off and go do 'em. These workouts are short, interesting, and for a different purpose each day.
I've been swimming less yardage but trying to do what I'm doing as well as I can.
I recently took 3 weeks off swimming with a bad cold/sinus crap and tennis elbow. I tried to run 45 minutes per day although it seemed to make the sinuses worse a couple hours afterwards. I think I finally came out of this funk.
I must say living in the city hosting the "Superbowl" is lots of fun. Generally I really don't like pro sports at all, I think America would be much better off if everyone just got off their bums and moved versus sitting on the couch and watching "pro's" play sports. We've been down to Superbowl City a couple times, tried to creep celebs, plus just walk around and have fun with the zipline and other attractions (flash-mob included). I'm planning on biking down tomorrow after swim practice for bloody mary's and hanging out. I'm hopeful I can talk Marty into going with me and I'm hoping my daughter comes home in time. ( we are babysitting Kai tonight and it's her 1st night out since being a mom and she's down partying @ SB village)
Today I had an easy but nice workout with the NASTI'S:
*300 Free warm-up swim
*4 X 50 Drill Free @ 1:00
*4 X 50 Stroke swim @ 1:10
*4 X 50 swim free @ 1:00
*10 X 100 Free @ 2:00 (we were supposed to go all out and got an extra 1 minute rest @ 5)
*8 X 50 Otter Kick @ ? (I did a straight 400 and didn't know interval)
*4 X 25 all out free @ :30 no breathing (I took breaths since I'm a wimp
*easy 400 coool down swim
**52 minutes/2,800 zen workout
Before Kai arrived I managed to have a mini shopping spree @ WHBM and Lululemon, lunch (w/a cosmo at The Kona Grill, and complete a short yoga/meditation session.
Updated February 4th, 2012 at 11:08 PM by Bobinator
A bit of recovery today.
Warm up/Transitions: (1300)
- did free & back (of course!)
2 x (4 x 50) 10-15 sr no fins
1= 50 kick w/board
2= 25 shooter (tight streamline dolphin underwater-kick front, side, back, side) + 25 kick
3=25 fist drill + 25 free
4= free, work turns
4 x 50/10 – 20sr dive off blocks, power kick to 12.5y, fast breakout, then cruise (free, fly, or back)
- was in lane wothout blocks & sharing so did these from a push. did fly, free, fly, back
4 x 25 burst + cruise/30 Odds = stroke, Evens = free
- for stroke, did back
1 X 400 Free/6:00 build (may use any equipment)
- pulled with paddles, buoy and snorkel, went 5:25
6 x 50/1:00 ds 3 to strong
- free desc 40->36 each time
1 x 300 free/4:30 build
- pulled with paddles, buoy and snorkel, went 4:00
4 x 50 stroke/1:15 ds to fast
- backstroke, went 45->39
1 x 200 Free/3:00 build
- no equipment, went 2:45
2 x 50 Stroke/1:30 Superman Strong
- backstroke, went 39, 37
Warm down: 4 x 100/10sr 25 swim – 50 drill – 25 swim
Total: 3200 yards
I was hurti g before I started today and had a hot pool at 85 degrees. Still worked hard.
The Verticle kick sets were brutal for me. The first t two times thru on the dolphin kicks I could only go 1 minute then took a rest for 30 seconds then 30 seconds more. The last time I just closed my eyes and kept kicking. I think I also got used to it.
The free verticle kicks I was able to do fine. My free kick is getting better.
8x25@1:00 burst & cruise
3 times thru
2 min VK dolphin then put fins on for next swim quickly
100 @2:00 fly at 90% went 1:20, 1:18, 1:17
2 min VK free
4x25@1:00 AFAP fly/back/breast/free fly felt by time I got to free I was so tired
6x25@:45 tempo kick held :30's for round 1-2 on round 3 went 3 in :28 last :25
Total 2850 yards
Will do weightlifting later today.
Have a meet in Myrtle Beach next weekend.
I have been reading about my fellow fish and shoulder problems. The New England Masters folks sent this email after the Harvard meet last year:
Paul Edelman, NEM member, suggested that NEM-E-News send everyone the link below on proper stretches for swimmers. His brother, George Edelman, wrote a great article on stretching in the January/February 2010 Swimmer Magazine. Both his article and the video link below might come as a surprise to many veteran swimmers. But this link to a video of the shoulder warm up protocol is the protocol endorsed by USA Swimming.
As early as Monday of this week I observed a very successful NEM member doing the stretches that are targetted for extinction in both the article and the USASwimming protocol, with a very distinguished coach looking on.
Habits die slowly, but hopefully all of us can take a very serious look at stretches that are likely to help, and deal with stretches that either may not work for the intended cause or may be harmful.
They note that it might take some getting used to, and I had to work up to them. Anyone else have some good links that we can check out?
Team practice at Rec (scy)
w/u: 150 free then into the practice:
150 FR (build each 50)
3 x 100 FR on 1:30 [held 1:07s]
150 BK (build each 50)
3 x 100 FR Pull with Buoy on 1:20 [held 1:12s]
150 BK (build each 50)
3 x 100 IM on 1:30 [1:12, :16, :19]
150 BK (build each 50)
Masters min (or two) rest
200 choice ez [I kicked]
400 FR neg split [I did it: 2:21, then 2:18 - open turn at the 200 mark ]
** Changed into new Yingfa suit for some 50 sprints off the block, with start instructions first (probably 2 minutes between each swim)
- 50 FR: 24.6
- 50 BK: 28.3
- 50 Fly: 28.9
150 ez w/d
(2600, 65 min)
I intended to swim the whole 90 minutes today, but Men's Breakfast this morning ran late. Actually, I ran late, but it was good as I haven't been able to talk to my buddy John in a while - his wife moved to FL and his daughter and family (including granddaughter) moved into his house. We might try to get some racket ball in soon - John was really a great help for me after I accepted Jesus Christ as my Lord and Savior twelve years ago, and we share some of the same struggles in life. The other guys were fighting over doctrine, so we just talked - good stuff.
Anyways, I hopped into the pool on at the end of the first 100's in the main set, so started right in. Interesting changes with time and perceived effort for the swims, and I used the 150 builds to stretch out a bit and work SDK's off the wall (was up to 5 on all walls, so that is good for me).
I was happy with the 400 - I went out a strong pace then really cranked the last half. I was hoping to get in the 3 x 300 test set today, but that will have to wait for later in the week.
So I squeezed into my new suit - says size Large but it sure ain't "American Large!" Tim and James suggested I try it out in practice, and it felt like it was holding me higher in the surface. Really cool! For comparison, that is almost the same time in the free, and a second or two off in the back and fly from the WCWC meet two weeks ago. In practice. After a hard 400. Water temp 85. That's why those times got the banana.
Plans for today? I probably should swim again at lap swim, but I am going to hang around the house. My son's school is having a Soup and Sundae buffet to support the older kid's mission trip in the spring so we'll head there this afternoon. I had an ultra tax session yesterday and filed my taxes so I think I will work on my daughter's and my sister-in-law. Somehow I have been bestowed the title of "give Mike your w2's, he'll do them" around here - I really don't mind, and it helps out my family so it is all good.
Updated February 4th, 2012 at 02:14 PM by rxleakem