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
My training partner was sick on Friday, and I wasn't feeling so hot either. So I just went to bikram yoga. Muscles felt less sore afterward. Unfortunately, I woke up today and felt awful. I've been fighting off a sore throat and congestion for days, but my body finally succumbed to allergies and my asthma is acting up. I went to my kids' regatta this morning, and I am on the couch for the rest of the day. I hope it doesn't escalate further.
If it does, I don't think I'll go to Canadian Nats. I'm on the fence anyway, as the next 6-7 weeks are going to be crazy busy. (I have 3 out of town trips booked in May and many house
guests.) I may have been slightly addled when I signed up for this meet; spring is always busy for me and I am often clubbed by allergies. If I don't go, I will swim at Auburn Nats even if I'm in subpar shape because of the timing of my vacation. However, I would need to find a meet between now and Auburn because I don't want to go 4 months without racing. But there are no local masters meets.
I'll have to mull it over and see how I feel. I could be meet deprived for awhile.
Updated April 23rd, 2011 at 05:48 PM by The Fortress
Did all the Kick/pull with fins on. When I was done, I coached a soccer game and then refereed one. Thighs were in a lot of pain.
500 Warm up
400 Indiana IM
4 x 100 Pull
4 x 100 Odds Free/Evens reverse IM
50 Swim from dive hard
50 Swim from dive hard
50 Swim from dive hard
50 Swim from dive hard
200 Cool Down
So the pool was empty this morning, the water temperature was better, and I was feeling pretty good today. I did a total of 4,200 yards, with my main set being a 200 reverse IM ladder by 25s on :15 rest.
For some reason, I've had the munchies in the worst way today. I ate an entire bag of Doritos followed by an entire box of Little Debbie Swiss Cake Rolls. I couldn't stop. Now I wish I hadn't done that.
I didn't swim much today since I kept the fins off for most of my kicking today but I did finally find my legs again. I need to get them back for my sprints.
The second set was much better that the IM kick set. Finally got back down to :25 per 25 which for me is better.
500 Free easy
5x100@:10Rest Kick #1 free #2 back #3 breast #4 fly #5 IM good body position
2x[8x25@1:00 Free kick fast
....[100 Breast kick
4x100@:10Rest w/fins 100 drill of each stroke
Total 2000 yards
6 days to go!
- 250 free/250 back
4 x 100/1:45 Build up - work on DPS
- all free, tried to keep stroke count at 15-16
4 x 25/30: Backstroke - pull on lane lines
- Didn't actually pull on land lines just swam with that motion.
4 x 50/55 Freestyle Catch - up Drill
6 x 75/2:00
Sprint AFAP from wall to 7.5 yards out - both coming and going.
The 10 yards between the 7.5 marks is smooth DPS
- did 2 fly (w/easy free in middle), 2 back, 2 free
3 x 25 Fast 1 Free, 1 Back, 1 Fly
- with TT for starter and timer. Fly at 14, free at low 13, back at low 15. walked back after each
300 free/200 back easy
Total: 2325 yards
Nice 4000 set today - with the kids at ATAC, of course. Didn't swim yesterday, gave myself a neb tx instead - feel MUCH better, thank you. (Breathing always a plus!)
Feeling stronger in most ways now, but my kicking was lagging today. Seriously thinking about getting Eric S or Billy M to watch me & see if I can improve my technique.
2 x 300 on 5:00
3 x 200 on 3:20
2 x 100 on 1:40
8 x 25 4 cycle sprints on :30
6 x 100 kick on 2:15
10 x 50 on 1:00 - down EZ, back Sprint
Seriously thinking about entering one of the USAS developmental meets to do a 400 and 1500....if I can enter as Jane Doe! (and have my age be just a "blank")
Tennis in the morning (2nd time in about 4 years!) and then hopefully a nice 5-6000!)
One week to go!
300 free and back
Kick 200 on back w/6-8 SDK off walls
4 x 50/55 free build
6 x 25/30 strong, 2 each stroke
150 easy swim
9 x 25/1:00 every 3rd FAST
- did 3 fly, 3 back, 3 free. desc to fast on each group of 3
4 x 12.5/40 SPRINT
- mixed it up with the 3 strokes.
4 x 50/1:15 Swim with overkick
- this kicked my butt! times around 38
150 easy free and back
Total: 1900 yards
Well, I guess it only makes sense that if yesterday was Happy Fly Day, then today should be Happy Backstroke Day! (There's even a rumor that Monday's workout will be heavily breaststroke-oriented.) With backstroke not being a great stroke for me, I was slightly nervous about making the intervals and was not sure how I'd do. Here's what we did:
6 x 100 75 Free/25 Kick (no fins) on 1:45
4 x 100 Backstroke Drill Cycle on 2:30
1 x 200 150 Fly Drill/50 Fly (w/ fins) on 3:40
1 x 200 Backstroke (w/ fins) on 3:40
2 x 100 Backstroke (w/ fins) on 1:45
2 x 100 Backstroke (w/o fins) on 2:00
4 x 50 Backstroke (w/o fins) on 1:45
4 x 25 Backstroke (w/o fins) on :40
12 x 50 Pull on :50 (every 3rd fast)
400 Drill IM/Swim Free Cool-Down
Total Yards - 3500
When I finally decided to "risk it" and take off the fins for the last 2 100s back, I was pleasantly surprised that I was making the intervals. Then, I made all 4 of the 50s and 25s with a little time to spare. Guess I need to just keep the fins off for backstroke and work on faster arm turnover and better undewater catches. Hoping that today's workout will be the first of many where I feel like I'm turning the corner and getting a handle on the backstroke (especially the pull).
Since I have today off, after getting a number of chores done around the house, I decided to head to the basement and play with my husband's NFL Training Camp game on the Wii. It not only got my heart rate going, but I can see the benefits impacting my swimming (especially using the resistance bands and the jump training). They have a 60-day challenge on the game and I was thinking about adding that as dryland and seeing what happens. Besides, I haven't decided to spend the $$ on P90X yet and I'm still 25th on the waiting list for P90X from the library. Training Camp would help me stay consistent on dryland until I get the P90X from the library and see if it's really something I want to do or not. Guess time will tell....
Enjoy your weekend swims!
Today I swam the early (5:45am) lcm masters workout at Asphalt Green, then headed out to the beach with some buddies afterwards for a quick dip in the still-cold ocean. I was hoping to get in some sprinting this morning, as my Wednesday-night sprinting plans got derailed this week. AGUA’s monthly schedule had today designated as a threshold/pace workout, but I was able to tweak the main set by descending some 50s rather than swimming them steadily hard, and so was able to get some all-out swimming in. Here’s what I did:
700 lcm warmup (400s, 100k, 200p)
600 FR, except every 4th length = nonfree and every 3rd length = kick
300 K, every 3rd length dolphin
6 x 50 CH pace @ 1:15 [I did BK and held 41-42]
5 x 50 CH pace @ 1:15 [I did FR and held 37-38]
4 x 50 CH pace @ 1:15 [FR desc. 38-35]
3 x 50 CH pace @ 1:15 [FR desc. 49-34]
2 x 50 CH sprint from block @ 1:15 [I gave myself a get-out time of 33 on the first one and swam a 31 (!), so skipped the second.]
Bonus set: 5 x 200 @ :10-:15 rest, desc. 1-5 [I did this with our van driver, who had arrived late due to parking difficulties and wanted to get in a pool warmup before heading out. I did 2-5 as FR/BK halfsies.]
After a quick change of suits and a stop for a bagel, it was time to head out to the beach. Today was cloudy, chilly, and a little windy, but the forecast was calling for possible rain both Saturday and Sunday, and I wanted to make sure to get in a beach swim sometime this weekend since I missed going last week. So I joined three of my AGUA teammates who were headed out to Brighton for a quick dip.
My friend who usually brings a thermometer was not with us today, but the more experienced cold-water swimmers with me estimated the water was about 45-47 degrees. To me, it felt no warmer than 2 weeks ago. My teeth were chattering from the cold wind before I got in, but once I got going, it felt great. We swam east to the jetty, against some chop but with the current, then west to the bathhouse, then back to our starting point on the beach. We had seagulls circling overhead the whole time, and some incredulous humans watching us from the beach and boardwalk, as always. (No seals, alas, although one of today’s buddies said she thought she saw poking its head up out at Brighton this winter.) Today was the furthest I’ve swum at Brighton this year, and although I felt pretty warm in the water (except for my feet), I ended up doing some hard and extended shivering afterwards while I warmed back up in the van.
At least two of my buddies are headed back out tomorrow after practice, rain or shine. They assure me the water always feels warmer when it’s raining. Should I believe them? (I will keep an eye on how much it rains before I go out tomorrow—if there’s going to be lots of runoff I avoid swimming in the ocean.)
But enough about training. More important prep for open-water season happened yesterday, when my MIMS relay partner John and I spent the morning designing suits for our relay team on the splish website. Fun stuff, and truly addictive! We came up with several finalists, and I think we’ve chosen a winner, although it might need a bit more tweaking. When everything’s settled I’ll post the design here.
Happy weekend everyone!
I think the impingement has finally worked itself out! My arms feel pretty good and I was able to swim comfortably today.
I'm still struggling with my "off season" mentality. I'm having trouble bringing the sense of purpose and intensity to practice because I don't have any racing goals for the next several months. I think I had 3 months where I'd look through my 3x5 cards and find workouts that fit what I wanted to focus on for that day. Now it feels like the GTD miles are driving most of my workout decisions -- BTW, I'm back in the top 10 for my AG.
I started running through different ideas for sets on the drive to the pool and decided I wanted some variety and a decent number of yards. Here's what I came up with:
400 swim, every 4th length backstroke
300 pull w/arm paddles - breathe every 3rd stroke, focus on EVF
200 IM drill
3x(4x50, EZ 50) 1st round @ :45, 2nd @ :40, 3rd @ :35
10 x 50 @ :50, w/fins, 25 u/w SDK, 25 back flutter
Probably more of a hypoxic set than a kick set. I made the 1st one no-breath and then started taking a breath at the far flags. I got a little disgusted with myself for that & worked back up to no-breath on the last one. I'll keep working on this.
6x200 pull w/Lg Speedo paddles, odds free @ 2:45, evens back @ 3:00
I didn't really push this - :10 to :15 sec rest on each. Mostly just a set to work on form and build up my arms again. I added the backstroke because I am thinking about racing more backstroke next year. 1:06's are OK, but I think I can get down around 1:00 pretty easily if I put in some yards.
8x125 @ 2:00, rolling IM (1-50fl,25ba,25br,25fr, 2-25fl,50ba,25br,25fr, etc.)
As usual, the first one felt pretty good. After than I was huffing and puffing. Hitting the wall between 1:45 and 1:50, even on the ones with 50 breast.
I like this set. I'm thinking of graduating up to the 200IM next year and I'm thinking this is a good first step towards increasing my IM training. -- the killer 200IM workout I tried last week is a bit advanced for me currently.
1hr 20 min
Cross Training stuff:
I decided to sign up for a marathon yesterday. June 5 - North Olympic Discovery Marathon. It's a point-to-point marathon from Sequim to Port Angeles, WA. I was all set to go for the half-marathon, but my race schedule is blank from mid-May to mid-July so I decided to go for the full marathon.
So now I'm on a pretty tight schedule to get my running miles up. 5-6 miles this afternoon & about 15 miles tomorrow morning. I'm going to try to keep swimming between 15 and 20,000yds/wk, too.
The saga continues...
...my knee pain is still sore, but is getting better. I think this is just a temporary incident that just happened to be a week before the biggest meet of the year!! But I should be okay. I've been able to put more pressure on it today, and swimming was fine. I didn't do anything explosive yet, and probably won't for a few more days.
100 Dolphin Kick "floating" across the surface just feeling the motion
200 IM Drill
3 x 200 Free Pull @ 2:40 desc. 1-3
--went 2:10, 2:08, 2:05.
Happy with these, wasn't even breathing hard, which is good
200 EZ Free
100 Splasharound/ w/ others
I'm feeling good. I know that I could swim great if Nationals were this weekend, and having another week of rest to come will be even better for me.