5x100 fin kick on 1:45
10x50 on 1:10, HR<120
50 fly nb
In addition to being a distance wimp and a lactate wimp, I am a temperature wimp. After luxuriating in the 85° SCY pool for several days, I was shamed into the 75° LC pool by the 9-10 year olds tolerating it just fine. Took a hot tub and steam bath to get warm.
Ran to gym from work - 0.6 mi (3:55)
single arm lat machine, 10 reps WU
1 x 15(R)/16(L) x 95
negative (BW) pullups - assist contraction with mild hop, spend 0:05 eccentrically
1 x 10
rear delts with cables
3 x 10
seated crunch mach with legs straight, up and out
3 x 10 (70, 85, 100)
RC exercises with band + 5lb
side plank + lateral arm raises with 4lbs
1 x 20 each side
Ran to work - 0.6 mi (4:09)
SCY on Friday: sprinter recovery swimming with drills
Had reserve weekend, I am far overdue to retire this part of my career. It wears me down - the timing and stress - I don't sleep right, nutrition is effected, and my entire schedule is offset. Not only does it zap a weekend, it requires me to work a double on Sunday from 6:30 am to 1:00 am (i sign out then immediately start my civilian shift). Yesterday I did about 20 min of weights, however the DBBP with #65's only resulted 2 x 16 reps - I was drained of any strength.
Updated September 15th, 2015 at 09:41 AM by __steve__
PLOSOne published a study on the effects of exercise on cognition in individuals older than 65 year. 100 sedentary individuals with no cognitive deficits and who were not insulin-dependent diabetics, had no significant hearing or visual problems, and no major cardiorespiratory or musculoskeletal impairments in the last two years, were recruited for the study. They were then randomized to either no intervention, 75, 150, or 225 minutes of semi-supervised aerobic exercise per week. The study was conducted over a 26 week period of time. Over the course of the intervention, those who exercised had improved cardiorespiratory fitness, with those exercising longer and more intensely having the greatest benefit. All the exercise groups improved their attention span and their visuospatial processing, with more intense exercise having more benefit. Those who adhered to the protocols saw more improvement than those who didn't. An individual's cardiorespiratory fitness at the end of the study was the best predictor of cognitive gains.
This study is interesting because it was prospective: they all started out the same, and those that exercised improved compared to those who didn't. It is also interesting because even those in the 75 minutes per week group showed improvement. However, more was better.
Swim/SCY/Solo @ LA Fitness
8 x 100 w/fins @ 1:30
odds = free
evens = kick
10 x 25 breast @ 100ish pace
10 x 25 dolpin kick @ 100ish pace
10 x 25
odds = no breath free
evens = drill
5 x 50, UW 15 m each length
I took the entire weekend off and did nothing. Unfortunately, I feel only marginally better and thus didn't do much in the pool today. Mr. Fort is having a slow recovery too. So I suspect I'll lose two full weeks of hard training. At this point, I'll probably skip the Oct. 10 meet that I was planning on and focus on the Sprint Classic on Oct. 25 and NE Champs mid-Dec.
After investigating all swimming options, here are the best ones:
1. Lebo HS pool: I registered for adult rec swim, which is M/W/F from 8:00-9:30 and Sat from 12:00-3:00. Doesn't start until Sept 28
2. CV HS rec swim: M/W/F from 7:00-9:00 pm. Doesn't start until Oct.
3. CV Masters: T/Th from 7:00-8:30 PM & Sat 10:-12:00
4. Pitt: M/W/F 5:30-7:00 pm (I'll never go on Mondays if they stay distance oriented)
5. Sewickley Masters: M/W/F 6:30-7:30 pm
Sewickley Y: daytime
That's a lot of night time swimming ... And it's going to be a major change for me and the family. I gave notice to Pitt until Oct. 2, so won't be able to decide on a schedule for awhile. If I ever get healthy enough to swim ...
Updated September 14th, 2015 at 03:04 PM by The Fortress
I am off to Stanford this week with work and somehow woke up thinking work at 2am. I never went back to sleep and feel like my allergies kicked in today also. Today will be a long day.
400 free with snorkel
6x50 catchup on :45
5x100 on 1:20
4x100 on 1:15
3x100 on 1:10
2x100 on 1:05
1x100 on 1min
4x200 with fins on 2:30
12x25 with fins underwater on :40
10x50 free drill/swim on 1min
We do this set a fair amount during the season and it's never easy. I held 1:02-1:03 all the way to the last one and then went :59 on the last one. Despite making the set I felt pretty bad from 1:15 down. I was a little winded today and just never seemed to be able to get comfortable. On the 200s kick with fins I swam these on my back and started out a little fast going 2:01 and the. Got into a rhythm going 2:03-2:04s. I was hurting pretty good on these but kept telling myself it's good for my 200 backstroke. The underwaters are never easy and again I did them on my back. The last set of 50s I used as an extended warm down.
Sent from my iPhone
1 X 200 3:00 3:00
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
2 X 100 kick 2:15
2 X 75 kick 1:45
6 x 50 kick 1:05
15 X 50 1:00
Every third fast--choice
10 X 200 pull 3:00
#1-5: negative split
WARM DOWN: 4 X 50 easy
Q: Is the ASCA World Clinic a good educational opportunity for a Masters coach?
A: Yes. The American Swimming Coaches Association hosts an annual conference providing educational opportunities for swim coaches. The six-day format includes certification courses--the USMS Masters Coach Certification Levels 1 and 2 course being one of them--keynote speeches, and presentations from the leading authorities of swimming from around the world.
The 2016 U.S. Olympic swim team coaches David Marsh and Bob Bowman, along with U.S. National Team Coach Frank Busch, highlighted a group of 25-plus exceptional presenters at the 2015 World Clinic. Many, if not most, of the presentations were of universal value to any swimming coach working within the age-group, high school, college, or Masters ranks. The registration cost for the 2015 clinic was $450.
During the 2015 ASCA World Clinic, USMS coaches Chad Durieux (Rose Bowl Masters), Jillian Wilkins (Central Florida Y Masters), and Rich Axtell (Minuteman Masters) delivered Masters-specific presentations on the following topics:
Learning the differences in training MastersGrowing with triathletesGetting a team of adults to travelGenerating revenue from Masters meetsCreating one diverse poolHosting a clinic for Masters swimmers
What I enjoy most about attending the clinic is the ability to network with other coaches. Any coach, regardless of status, can engage in conversation with any of the other coaches at the clinic. Every coach, including the Olympic coaches, are easily approachable and willing to talk and listen. It's a wonderful opportunity to share ideas and fellowship with others and recharge the coaching battery. I leave the clinic anxious to try new workouts, drills, and the latest swim gear with my swimmers and other coaches I meet.
The ASCA World Clinic includes an exhibit hall with swimming-specific vendors. Many offer hands-on demonstrations, and most have samples of the products they sell. Several bulletin boards are displayed throughout the venue with job postings, creative workouts, and ideas to help you become a better coach and program leader.
The 2016 clinic will be in Fort Lauderdale, Fla., the week after Labor Day. Consider adding it to your calendar.
Misc light weights
5 "Crocker 100s": 25 uw kick, 25 free, 25 kick on back, 25 no breath
6x25 AFAP: free, 2nd lap free, fly, 2nd lap free, 2nd lap fly, free
I've been working at some house projects, namely scraping and prep work for some painting. My drylands.
200 swim/200 kick/200 pull
8 x 25 drills
6 x 75 on :15sr (desc 1-3,4-6. Did second round back)
4 x 150 on :15sr (best avg. Did first 50 IMO)
14 x 25 on :40 (1-5 stroke/free, 6-10 fast/ez, 11-14 -1 stroke count)
200 loosen (I also got in an extra 300)
Good workout and now I'm looking forward to a visit with Emma this weekend
Updated September 12th, 2015 at 10:01 PM by rxleakem
I was beat this morning. I think my week of travel caught up with me. I was at the pool early for some reason.
400 free with snorkel
6x50 drill/build by 25 on 1min
16x100 at 200 race pace with paddles
tom switched it up today and asked us to do 200 pace with paddles which for me is :53/54. My heart sunk when he told us the set. I held :54 lows until #14 where I slipped to a :55. I was going to skip the next one but felt like I could get back on it and got back onto :54 for #15 and finished with a :53. I was really happy with the set.
This set is very physical but it's equally mental. I hurt almost from the beginning but typically it really starts to get hard to make the goal time around #8. I have been able to power through to 12 and the last 4 I have to stay mentally focused so I don't slip and shorten my stroke or grab an extra breath into and out of the wall.
I headed led off to yoga and I could tell the swimming had taken a toll when my arms and legs started shaking on the warmup. I am still really enjoying yoga and love the stretching aspect in particular.
10x50 bleacher steps
10x100yd on field, 10 push-ups in between
8x20 bear, crab, spider, dragon walks
500 ez swim
I had a long day yesterday meeting in Atlanta and then driving to and from Birmingham for a meeting. I have extended a job offer to a new sales guy and he is in Atlanta so we had dinner last night with us and his wife. The dinner was very nice and we finished around 9pm but I was pooped. By the time I caught up on emails it was 10:30 and I w as almost out on my feet. The alarm came too quickly this morning. The group at the Winchester academy are great and the facility is awesome and they make you feel very welcome.
400 free with snorkel
8x50 catchup on :45
5x(4x50 as kick, drill, kick, swim by 50 on :45)
4x50 on 1min as 25 fast, 25 easy
100 easy on 2mins
4x50 on 1min as 25 easy, 25 fast
6x100 pull descend 1-3,4-6 on 1:25
4x50 at 200 pace on 1min
100 easy on 2mins
4x50 fast from a dive IM order on 2mins
I felt out of sorts today. My times were fine but felt tired and a little dizzy. I know I was dehydrated and never really felt easy. I was the only one without fine on the 5x4x50 and on the kick held :38-:40s and :30-:32s on the catchup and free. On the 25 fast, 25 easy and 25 easy, 25 fast I held :28-:29s. On the pulls i descended from 1:01 to :58s. On the race pace 50s I held 26s and the. On the IM order went :27,:29,:32,:23. I just wish I felt better today.
I swam with Georgia masters at the Winchester Academy. I swim with these guys each time I go to Atlanta. It's a great group and fun workouts.
400 free with snorkel
8x50 catchup on :45
4x50 kick on 1min
8x50 drill/swim IM order on :50
4x100 free with snorkel on 1:30
8x100 IM on 1:30
4x100 free with snorkel on 1:25
4x150 fly,free,back,free,Breast, free on 2:20
4x100 free with snorkel on 1:20
2x200 pull on 2:30
4x100 free with snorkel on 1:15
I felt pretty tired in the water today but my times were fine. On all 4x100 free I was holding 1mins.
This has been a good week for swimming, for me. On Labor Day, we swam at one of the FSU pools (Morcom), and the water was cool, the sun was shining, and BONUS: the FSU men's team was there too - eye candy! (JK - They were on the other side of the bulkhead!)
Main set was 10 x 200, dropping the interval after #3 & #6 by 10 seconds each time. I was swimming well, and was pretty tired afterward. We did about 4200.
Tuesday, the water was 74-75 degrees. I swam 3000 practically straight and then ran to the showers!
Yesterday I finally got my butt back to the gym, and swam an easy 2000 afterwards to stretch it out. Which was smart, because, today, ouch!
Had a flippin' Olympian next to me this AM. He was cruising along doing our 200s at 2:04, 2:05, I was THRILLED to be about 2:33! I haven't really been asked to do many 1:20s lately, so today was ruff, but I was pleased with how I did.
5 x 200 pull @ 2:40
10 x 100, drop interval by 5 sec every 2, starting (for me) at 1:40
6 x 150 free/kick/free by 50 on 2:30
300 easy breaststroke
500 pull w/only a buoy
AND it's supposed to rain all weekend, and the temps are supposed to drop a bit. Guess I'll swap yard work for CEU's and Scrapbooking
straight arm dips, 90 x 3 x 15
seated row negatives, 80 x 4 x 5
resisted broad jumps, 22.5 x 4 x 5
hi to low wood chop, 25 x 3 x 10 each side
kneeling ab crunch, 170 x 4 x 6
explosive leg extensions, 120 x 3 x 8
med balls slams, 2 x 10
knee tuck jumps, 2 x 5
streamline squat jumps, 5
altitude drops, 5
HS explosive hi row, 120 x 4 x 5
extreme angle isometric squat, 3:00
Friday: Swim/SCY/Solo @ LA Fitness
5 x 50 burst + cruise @ 1:15
4 x 25 free @ 100 pace @ :40
4 x 25 breast @ 100 pace @ :40
10 x 50 w/fins
odds = DPS free
evens = kick
After 7 days, I still feel like I was hit by a mac truck. This is one nasty virus. I may sit on the couch and do some binge watching this weekend. I've heard The Knick was quite good. I have to write a workout and work tonight because there are no subs. That's one upside of quitting -- I don't have to fret constantly about how to travel when there are no subs.
3 X 100 1:40 1:30
1 X 250 4:00 3:45
3 X 100 kick 2:15 2:15
Descend kicks 1-3
1 X 200 3:00
2 X 100 1:30
4 X 50--descend-- 1:00
8 X 25 fast :40 #8 on 1:20
14 X 100--choice-- 2:00
#3-6-9-12 are fast
#13/14 are swim down
400 fr DPS
400 IM (dr, k, dr, swim by 25s)
16 x 25 fr on :30 (desc. 1-4, 5-8, 9-12, 13-16)
16 x 25 1IMO on :35
10 x 100 fr on 1:40 (desc. 1-4, etc.)
6 x 100 IM on 2:00 (desc. 1-4)
16 x 50 on 1:15 (1-3 kick, 4 fr DPS, repeat)
I only got through the first two rounds of the final set (I always have to get out at 10 till to make it back to the house in time to get my son off to school), but still made 3600 SCY today and the 100s felt really good... after descending the first 4 I ended up holding about 1:22-1:23 for the rest of the set. My 25s fr were descending from about :19-:20 to :16... maybe even closing in on :15. In just a week, I think the coach has done a really good job of designing workouts that are challenging but are appropriate for the level we're all at (there are four of us swimming now). It's been fun.
5x45 alt. DB bench
5x35 alt. DB incline
5x45 alt. DB row
5x45 triceps extension
4x25 on :40 @ 100 pace free
4x25 on :40 @ 100 pace fly
Made it to the pool a little early and decided stretch out a little and work my back to breast turn.
500 -before the team jumped in
400 with snorkel and bouy
6 x 100 (25 swim/50 fast kick/25 swim)
3 x through
200 free cruise
4 x 50 stroke (25 sprint/25 easy)
--went fly, back, breast by round
200 drill/swim by 50
--coaches choice drill
4 x 100 kick w/fins
--50 sprint with legs/feet underwater
--50 normal strong
50 easy swim
4 x 100 pull
--25 left/25 right/50 normal
Project #6386...correct left arm that slides through without catching anything when I get tired. That was today's focus and it also explains the soreness in my left shoulder. I am quite sure that my breathing to the left has everything to do with it. I'm just full of bad habits.