Easy day today - it was 30 degrees when I left the house, so I was glad to be going to a pool w/the bubble over it. Swam solo w/some other lap people who seem to be going backwards, poor saps. Seriously, someone needs to tell this one lady that the hand leads the pull through the water, not the elbow!
600 various stroke/free
2 x 300 pull no paddles
500 pyramid IM, regular on the way up, reverse on the way down, dropping the free etc.
5 x 100 kick on 1:45 w/zoomers
Pull: 2 x 25, 2 x 50, 2 x 75, 2 x 100 on 1:25 base (nice & easy, lots of rest)
500 every 4th lap breast or back
Total: 3500 SCY
This week has been so busy! Today was the first day back in the water since last Saturday's 50 free!
So, what have I been up to this week?
2 days, about 20 minute dryland circuits included
heavy rope swings, med ball against the pole, squats and clean & jerks, push ups, walk/jog, and Lebert thing - reverse push ups.
I had used them to build up to doing squats without assistance. But I did like them for doing the up-push-ups.
Today I swam; I only had about 30 minutes:
500 warm up
9 x 50 on 1 min
back kick/board kick/swim
pull with buoy and green paddles
kick with board, TYR burner fins
strong swim back about 16's.
I'll try to join the group masters workout tomorrow for the socialization. I may do mostly kick and fin work.
Next week should be more manageable. I will try to do 2 weeks of 2-sprint days and 1 moderate/easy, and up to 2 weight/dryland type days. I really like the circuit that I am doing. It makes 20 minutes go by really quick and is about right for my attention span - 30 seconds each thing at most, or 1 loop around the track.
I may add things if I can remember the order of the circuit.
med bal against pole
squat with bar
clean & jerk with bar
med bal again
1 loop around track
yellow lebert thing up-ups.
repeat 3 times.
push up pyramid
Stretch, a lot.
Don't forget about the mini-tramp! I do use it regularly, and it's pretty much ingrained in my routine. I tramp on it every time I go to the bathroom. It's right in the closet, so if I go to the bathroom, i'll do a couple of bounces, twists, leg kicks and then step off. Seemingly no committment, but days I drink a lot of water.......
02/05/12 50 free, USAS SCY meet (local)
02/25-26/12 DAMM SCY meet and ROT mystery events
03/04/12 - possibly USAS SCY sectionals, but undecided. I will make finals if I do reasonably well.
03/31-04/01 Masters zone meet.
and then the bonanza of LCM meets!
I could swim 5 meets and be done with LCM when the girls get out of school! How awesome is that!!!! I practically won't even have to practice. Just show up each week and race.
RC and ankle exercises
explosive leg press, 270 x 3 x 10
power squat, 250 x 4 x 8
back extensions w/plate, 25 x 3 x 15
HS single leg extension, 30 x 2 x 8 each leg
rear delt fly, 85 1 x 12, 70 x 1 x 12
triceps press, 25 x 1 x 20
captains chair, 2 x 20
knee tuck jumps, 2 x 10
-- Was going to do good mornings. But the only place I could do it without hoisting all the weight myself was taken. Someone didn't re-rack about 300 pounds of weights. Thanks a lot.
-- Had to dash out early to pick the fam up at the airport.
Wednesday Solo Swim:
3 x 100 w/paddles @ 1:50
25 scull, 25 caterpillar drill, 50 free
8 x 25 shooters w/fins
6 x 25 burst @ 1:00
VK, 2 x through dolphin kick:
1 = :15 fast, no fins, holding kick board overhead, :45 rest
2 = :15 fast in streamline, no fins, :45 rest
3 = :15 fast, fins, holding kick board overhead, stay at chest level, :45 rest
4 = :15 fast in streamline, fins, stay at chest level, :45 rest
-- #2 was the hardest by far. #3 the easiest
7 x (50 AFAP w/fins + 150 EZ) @ 5-6:00
1-3 fly, low to mid 23
4-5 breast, mid 28
6-7 dolphin kick w/board, 24 low
Total: 3000 + VK
Bikram, 90 minutes:
Made it to the 8:00 pm class. Had one of my favorite instructors, Reggie. He is a "door opener" and there is nothing like getting a waft of cool air during the second half of class. My balance on my left leg was awesome; right leg with dodgy ankle, not so much.
I was happy with the times on the fast 50s, though I didn't feel super snappy. I noticed I was slightly breaking streamline on the second 25 of my flys by lifting my head prior to the breakout.
I tweaked my ankle on one of the turns. And it had been improving. My right elbow is not improving at all. I thought it would improve with rest, ice and ibuprofen. Doesn't seem to be the case. How long does it take before you start losing upper body strength? Going to the gym is a somewhat frustrating activity these days.
Updated January 20th, 2012 at 10:25 AM by The Fortress
1 X 300 4:30
5 X 100 1:40
1 X 200 3:00
5 X 100 1:30
12 X 50 1:05
#3-6-9-12 are fast
1 X 50 easy 1:00
1 x 100 @ 100% 2:00
1 X 50 easy 3:00
1 X 50 @ 100% -
1 X 50 easy -
1 X 200 kick 4:15
10 X 50 kick 1:00
1 X 100 swim
8 X 150 free 2:15
Swim: 100 moderate pace/50 fast
WARM DOWN: 4 X 50 easy 1:00
We're outta here!! Being discharged from Seattle Children's Hospital now.
Benjamin will still be on his meds, but that is for the best. Hopefully it will keep him seizure free like he's been for a few days.
And I can get back home where THE POOLS ARE OPEN regardless of snow and ice on the ground.
Gotta get ready for the meet on Sunday in Wenatchee:
1650 Free, 200 Fly, 100 IM, 50 Fly, 500 Free
* Have had back injury steady for 8 days now. Injury is actually upper right quadrant muscle which is causing pain and numbness in right arm as well.
*Injury cause from swimming - though I'm unsure how - guess is from overuse.
* To doctor last Friday - prescibed course of steroid, muscle relaxer, and vicadon. I declined vicadin. Supplementing other two with motrin and naproxen.
*Not able to swim due to severe pain which is slowly receding. Hoped to be back into pool by yesterday but pain is still bad enough to not swim.
*Able to maintain running one easy mile a day. Back feels loose and better immediately after run but pain comes back. Pain at worst in the morning.
Warm up: (1000)
400 choice, swam as 100 free/100 back
200 IM kick no board
- snorkel for all but back
8 x 50 ds 4 4/55, 4/50
- went 40->35, 41->37
Set #1 (1000)
Free or Back Swim with Fins: effort smooth- 60 - 75%
10 x 100/10 - 15sr
85yds Free or Back - 15yds Fly
- alternated back & free, was around 1:30 on back, 1:25 on free
Set #2: Flutter/Dolphin kick with fins (500)
5 x 100/10 - 15sr
100 choice - did dolphin w/snorkel
100 12 kicks on front - R side - Back - L siide (around the world)
100 choice - did flutter on back
100 Under water - did 360 spin, 4-5 kicks on back, side, front, side. took 10-15 sec rest after each 25
100 choice - did flutter w/snorkel
Warm down: (400)
4 x 100/10sr swim - kick - drill - swim
alt back & free
Total: 2900 yards
Swam w/ Roger next to Dave and Dave. Pool temp ~85. Wore a drag suit for about half the workout. I did this workout about a week ago solo.
500 Warm up
6 x 50 - :45
800 Free (9:30) - open turns every 200
Couldn't have split this one any more even. Went 2:22.5 on every 200. I was faster on Tuesday for the 8 x 100 on 1:10 but I was wearing my Speedo Aquablade. My Nike jammer is about 1 size too large and catches a good bit of water. Its not as bad as a drag suit but it is slower.
4 Times through
* 300 Kick - 5:00 (First 2 times I did 250 kick)
* 6 x 50 - 1:00 Odds stroke, Evens Pull, #5 Hard
6 x 50 - :50 Stroke/free
200 Stroke timed (Breast - 2:47)
It's been a while since I timed any breaststroke. Most of the kick from the previous set was br kick so I was pretty worn out. First 100 felt great. Second 100 not so great. Last 25 was dreadful. I mostly run into severe O2 debt from the pull-outs. Probably why I do better w/ long course. Still, I'm only 7 seconds off my meet time at the end of practice with a slow suit and no dive. I should be able to shave a few seconds off last year's time in Auburn.
200 Cool down.
Updated January 19th, 2012 at 09:54 AM by pmccoy
Strokes felt slow and my aches and pains decided to join me today. Leslie was right when she said this was a challenging hypoxic set. I neede that, my lung capacity was challenged.
The other challenge I have is my bouyency. I pop to the surface to quickly. You know fat floats so I guess I need to rid myself of the fat.
I used my new zoomers today for the fin work.
8x25@:35 1 arm fly drill (good for my back)
3x(4x25)@:45 w/fins #1 shooter #2 build #3 shooter #4 EZ
3 times thru
150@:30 RI backstroke 6 kicks off wall
50 at 100 race pace (fly, back, breast) went 41, 41, 52
* Round 1 25fly/25free 6 kicks off each wall w/fins
Round 2 free 6 kicks off each wall
Round 3 breast w/long pullouts
2x100 free 50 kick/50 swim w/snorkle kick is sprint swim is w/4-6 beat kick
Total 3000 yards
The last couple of days I've been getting my body used to swimming for an hour non-stop; not pushing the pace too hard, though (trying to save that for the one-hour postal this weekend).
I've found some interesting ways to keep count and keep moving in the process. Yesterday's swim was in three 1K segments, almost exactly 20 minutes each:
4 x 250 (50 EZ/200 harder, but relaxed)
100 breast stroke
[3x through for 3300 yards]
I took no breaks and finished the 3 Km right at 1 hour, then swam an easy 200 to round out to 2 miles... 64 minutes total.
Today I did another 3500 continuous swim, but I broke it up mentally into seven 500-yard segments: 100 EZ/400 up-tempo. My first 1000 was about 17 minutes, the next 1000 finished at just under the 35-minute mark. At 52:20 I was at the 3000 mark, and I finished the last 500 right about 61 minutes. I actually felt like I was getting stronger in the last 1500 yards. I was tired and could feel the fatigue, certainly, but it seemed easier to be in rhythm... things were just clicking.
Sort of like runner's high (experienced that a bazillion times; completely addicting!), I knew my body was becoming more tired the farther I went, but some kind of endorphins started kicking in... I was feelin' it!
I pulled myself out of the pool and I could feel the dull ache through my whole body, which says "good job... you can rest now." I almost couldn't walk straight, it was funny. I probably looked like Bernini's St. Teresa in Ecstasy; I was out of it for a while... in a good way.
Nice turn out again tonight. The team seems to be growing which is a good thing. Everyone is getting ready for our state meet next meet which will be at our home pool. Tonight went as like this.
10 min choice
2 x 150
--50 kick/100 cruise
4 x 500 w/30
odds 250 build,250 build
evens 4x 125 @ 2:15 descend
4 x 200 @ 3:30
--50 sprint, 150 cruise flip at the "T",no walls
400 IM (sort of)
--25 kick/25 drill/25 swim/25 free
Wasn't too bad tonight and all we had to do was concentrate on changing our speed. I have no problem with increasing my effort but have a hard time seeing the clock while swimming to see how much my pace is changing. The 4 125's felt great and had plenty of rest to do a nice descend. Maybe that is why they felt so good.
After we wer done the sprinters were still working out so I decided to join them on there last two 50's of 25 AFAP/25 cruise. They get a lot of rest over there in sprinter world. I still am not a sprinter or a distance guy.
So, it rained us out this morning. Didn't get to swim Sat, Sun or Monday, swam a paltry 3200 yesterday. I am going to be very very behind on my GTD. I suppose I should take some consolation in the fact that I was 10 miles behind last year, until May. I guess I should be glad, because it's forced rest for the old elbows. My appt with Neuro is in a week. Until then I get to survive on Aleve and Motrin.
600 FR/BK by 100's
12 x 25 K :45 every 4th sprint did all ~:30/:25
6 x 50 FR :50
4 x 50 FL 1:30 1-3 Drill/Swim, 4 Swim
4 x 50 BK 1:30 1-3 Drill/Swim, 4 Swim
4 x 50 BR 1:30 1-3 Drill/Swim, 4 Swim
4 x 50 FR EZ 1:30
10 x 100 1:50 Odds IM/Evens FR EZ
5 x 100 Fin Kick FR/FLY by 50 O's w/bd-E's on back streamline
1 X 250 4:10 3:45
3 X 100 1:40 1:30
4 X 75 1:15 1:05
Two rounds. Round 1 intervals left, 2 right.
1 X 300 kick 6:30
6 X 50 kick -fast- 1:10
1 X 100 swim
5 X 100 IM 1:45
4 X 75 -1 of each- 1:15
4 X 50 -1 of each- 1:00
3 X 200 free 4:00
1 X 100 easy 3:00
Two rounds. 200's are fast and broken :10 @ the 100.
WARM DOWN: 4 X 50 easy 1:00
2 x [ 200 swim, 200 kick, 200 drill (50 left arm, 50 right arm, 50 scull + flutter kick, 50 swim DPS) ]
Kick Set #1 (400 set/ 1600 total)
4 x 50 @ 1:00 dolphin kick w/fins on back
4 x 50 @ 1:00*dolphin kick w/fins
Main Set (2000 set/ 3600 total)
4 x [ 5 x 100 ] @ 1:40, 1:35, 1:30, 1:25, 1:20
Descending interval within each set, focus on maintaing stroke count and time (all 1:16 - 1:18)
Kick Set #2 (500 set/ 4100 total)
5 x 100 @ 1:50 flutter kick w/fins
Wrap-up (400 set / 4500*total)
12 x 25 @ :30 no breather
* 4500 Total *
Woot, no cramps!
Updated January 20th, 2012 at 03:00 PM by eric.carlson
Coach had computer problems and I didn't get the workout so I picked one of Leslie's.
WORKOUT # 4 -- LACTATE
- did 200 swim - 200 kick - 200 pull
4 x 75 @ :20 RI
-- 25 scull, 25 build, 25 kick
2 x (4 x 25) @ :40
-- 3 shooters + 1 EZ
Lactate Production Progression Set:
3 x (2 x 100 @ 2:30 + 200 EZ)
- all free on this set
100 @ 80-85%
- went 1:18
100 AFAP broken :10 @ 50
- went 1:18 (-:10 = 1:08)
100 @ 85-90%
- went 1:17
100 AFAP broken :10 @ 25, :15 @ :50
- went 1:30 (-:25 = 1:05)
100 95% w/fins & paddles - went 1:08
100 AFAP broken :10 @ 25, :10 @ 50, :15 @ 75
- also with fins & paddles, went 1:32 (-:35 = :57)
5 x 100 EZ -- mix swim, kick, drill, scull
Total: 2800 yards
Swam w/ Kent next to Roger, Dave and Dave. Pool temp back up to 86. Wore a Nike jammer w/ a drag suit (most of the workout).
500 Warm up
3 Times through
* 4 x 75 - 1:00 (:52-:55)
* 200 Pull - 2:30 (2:25, 2:20, 2:15)
* 6 x 25 - :30 Fly/Bk/Br easy/hard
1000 Pull - 15:00 Up/down kick. Open turns on every 100. If ahead of 1:30 pace, sub 25 Pull w/ 25 kick.
5 x 100 - 1:30 IM/Fr/IM/fr/IM (Make 1:20 on all)
8 x 25 - :40 easy/hard IM order (Hard no breath)
8 x 25 Kick - :40
4 x 25 Fr - :40 easy/hard (Hard no breath)
400 (100 fly/100 br/100 fly/ 100 br) moderate pace
200 Cool down
Solo at Rec (scy)
200 FR/200 BK
1 x Noah's Ark Pull with buoy
4 x 50 kick (no board) IMO
100 ez and out
(1000yd , 20 min)
Just wanted to get wet today, an easy loosen up before work. I swam into a small group of triathletes that were doing a workout - might consider getting here earlier some morning to swim with them.
That is it. Off to work.
Updated February 23rd, 2012 at 09:35 AM by rxleakem
I am still tired and tried to move but I felt slow today. One area I need to work on beside the kick is my turns. Sprinters catch me on turns but I am better than most distance swimmers.
2x100@:15R 25 scull, 25 fist drill, 25 kick, 25 swim
4x(3x25)@:35 #1 tarzan w/dolphin kick (I was totally uncoordinated here)
#2 power kick 12.5 then cruise
#3 burst & cruise
4x50@1:30 25 barge kick w/fins & board & 25 EZ (this was hard)
4x50@1:30 25 kick w/fins & board UW to mid pool then fast free kick to wall & 25 EZ
4x50 :10 AFAP kick at wall into fast 25 shooter & 25 EZ w/fins (my greatest challenge is lung capacity here)
2 times thru (I really need this set more or a turn set)
12.5@:30 from a dive work start
25 @:45 from mid pool fast into and out of turn
12.5@:30 from mid pool fast finish
50@1:30 build to fast turn and breakout then cruise
50@1:30 90% effort w/fins went 29 and 30
Total 2600 yards
Updated January 18th, 2012 at 07:49 AM by Donna
Still swimming in the Seattle area...doing some pool hopping this week, which is actually kind of fun. I feel like I could be able to match PWB's workout pool list in another week or so at this rate!! This pool is to the east of downtown Seattle, and directly south from Husky Stadium about 3 miles on the side streets, but easy to find. It's kind of an "underground bunker" type of building, and you wouldn't see it at first unless you were looking for it either.
As I first walked out on deck for the lap swim, the age group swim team was just wrapping up, and their coach saw me and said "JAMES!!!, What are you doing here???" It was Lisa Dahl. Mega fast sprinter lady from the PNA. I told her "I was just in the area so I figured I'd drop by for a few laps." Then I explained to her about my son in the hospital over in Seattle, and how getting out to swim is my relaxation break from the madness that can happen at the hospital. I was tired though after last night, getting maybe a total of 2 hours of sleep with my son's seizures continuing. He ended up getting an MRI this afternoon, and we're still waiting to hear the results from that. Hopefully it will show good news, or at least could pinpoint a problem. Either way, it's news. We just want to get home soon, it's getting ridiculous now...12+ days straight with no major results. Grrrr...
I was also swimming in the lap pool with another faster masters swimmer, Ian Mosher, who is new to the masters scene this last year. He's a fast 32ish year old flyer/backstroker/IMer, and we had fun doing a set together today.
200 Kick w/ board
400 Free Pull
400 IM Drill
12 x 50 Kick w/ board @ 1:00 (:45-:47s)
Set with Ian Mosher:
5 x 100 Fly Fast @ 2:30 (Ian did 3 @ 5:00)
Went 1:02 / 1:05 / 1:04 / 1:06 / 1:07
These hurt like a mother too...
500 Free Pull stretch out and outta there
Where will I swim tomorrow? I'm thinking Husky Masters....I've got a temporary free pass, so I might as well.
Updated January 18th, 2012 at 12:43 AM by jaadams1