So the love-hate relationship with interval 200s continues today... decidedly in favor of hate. I felt great after the 200 workout yesterday, but today... not so much so. I just wanted to get in and swim about 3000 or so, nothing hard, just enough to loosen up. The loosening never happened.
I felt like I was dragging a freakin' anchor the whole time. Very fatigued, very tight, maybe a little dehydrated. I made it through 2650 (5 x 500 all around 9:00-9:20--crawling!--with recovery 50s using breast; cool down with some mixed stroke and kick drills, no board). And it felt like a struggle the whole time.
I'm sure this is just the body enforcing an easy day after the hard intervals yesterday. We'll see how it goes tomorrow.
WATER WARRIORS FITNESS EVENT: Got some good news yesterday after I blogged. I went online to check the Wisconsin Masters website and the results were in from our Nov-Dec fitness challenge, to see who could record the most yardage in any 14-day period during those two months. My 47,000 yards in the middle two weeks of November were good enough for first place in my age group! OK, ok, I know... I was the ONLY male in my age group... but, hey, I came with my game; can't win if you don't play!
Take it away banana dude:
NEW NEW NEW
I just signed up for the Lake Washington Masters Meet, in Kirkland, WA on Feb. 19th. Kind of a last minute (for me) addition, but I'm pretty sure I'll be able to make it. My son is stable, and should remain that way.
Anyway, I signed up for the 400 IM, 100 Fly, 100 Free, 200 Back, 200 Fly. Entered with my best times. Should be close enough.
200 Back will be right after the 100 Free, but I'll be in at least the 2nd heat, and should have enough entries to bump me into the 3rd or 4th heat, so I should be fine.
No A.M. swimming for me this morning or tomorrow morning...work 10 hour days scheduled and I have to get to work earlier.
10 x 100 Free @ 1:30 (1:11-1:13s)
1 x 500 Free Pull (check the 250 time, and beat it on the 2nd 250)
(went 2:53 on first 250, finished @ 5:40 (2:47 2nd half)
5 x 100 Kick w/ board @ Desc. Interval (2:00, 1:55, 1:50, 1:45, under 1:40)
went 1:36, 1:37, 1:36, 1:34, 1:33)
my legs were burning after this
Work the IM parts, cruise free:
4 x 75 IM Order (25 Stroke/50 Free) @ 1:05
4 x 75 IM Order (50 Stroke/25 Free) @ 1:10
4 x 75 IM Order (75 Stroke) @ 1:15
5 x 100 Free Pull @ 1:20 FAST (1:01, 1:03, 1:04, 1:05, 1:04)
I had to fight the big waves from the public swim half of the pool for the 2nd half of the workout. Dang boy scouts (all of them) came in and were driving the lifeguards nuts. I almost ran a few of them down when they came into my lane to chase down a ball. Most of the time I didn't see them till I was right on top of them, and once I saw one ahead of me, and poured it on to "get 'em". :devilman: <-- We need a Smily like this one.
Kind of a big random mish-mosh of stuff tonight, but it still made me tired and sore.
Updated February 8th, 2012 at 01:21 AM by jaadams1
(Added New Meet Info for Lake Washington Masters Meet)
This morning I had a nice sunrise swim at the PCB pool—all that was missing was the sun, which was hiding somewhere behind a misty sky that gradually lightened to a bleached-out white. Here’s what I did:
1000 lcm warmup
4 x (3 x 50 FR desc @ 1:00)
12 x 150:
7-8: 50 FR + 25 FL + 25 BK + 50 FR
9-10: 50 FR + 25 BK + 25 BR + 50 FR
11-12: 50 flutter kick / 50 dolphin kick / 50 flutter kick w/ fins
200 easy swim
700 kick, no fins, switching free/dolphin in a 11213141 pattern
6 x 100 FR:
1 @ 1:55
2 @ 1:50
3 @ 1:45
Trying to hold all under 1:30
Two good things happened today. I found an ART guy down this way whom I really liked, and who helped me out with the neck and upper back issues I’ve been having. (His reaction after checking out my lateral neck flexibility: “Well, that’s just TERRIBLE!” in a big booming southern drawl.) And this afternoon a NYC swim buddy arrived—woohoo! John and I swam in the gulf this afternoon and then played in the hot tub and lagoon pool at the complex where I’m staying. The lagoon pool is unheated, and so it’s about the same temp as the gulf—low 60s. We had it to ourselves. You can swim figure eights around its two islands!
30 minutes rehab exercises
30 minutes stretching/foam roller/yoga
8 x 50 fly drills
4 x (5 x 25 shooters w/MF) @ :35
back, belly, right side, left side, twirling 360s
8 x 50 breast w/MF @ 1:10
10 x 50 free w/fins, no breather, broken :5 @ 25 @ 1:10 (started at 1:00 but not enough rest)
Dull day of working out, but I had planned on 2 recovery workouts this week. And I needed one after yesterday's hard sprint set. Rehab exercises are deadly dull. Mr. Fort has a couple nagging injuries too, and is not running this week (biking instead). That's the worst part about being a competitive masters athlete -- the rehab crap you sometimes have to do to keep training and stay/get healthy.
2 X 200 3:20 3:00
4 X 75 1:20 1:05
4 X 50 :50 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
8 x 50 kick 1:00
1 X 100 swim
2 X 100 moderate 1:45
3 X 50 fast 1:15
2 X 100 moderate 1:45
2 X 50 fast 1:15
2 X 100 moderate 1:45
1 X 50 fast -
1 X 100 easy -
1 X 200 IM 3:30
4 X 50-1 of each- 1:00
8 X 25-2 of each- :30
Two rounds. Short break between rounds.
WARM DOWN: 4 X 50 easy 1:00
Mon Feb 7th, 2012 DIDN'T Swim
Noticed my surgery wound lost some glue & split a bit. Tomorrow, Wed Feb 8th at 3:30 I have a follow up appointment with Doc, so I've decided to stay dry till then.
I want to swim & don't want to get out of shape
Mon Feb 6th, 2012, SCY
didn't swim Wed, Thu, Fri, Sat, & Sun
wasn't supposed to get my surgery wound wet
lower back still hurts
Helped my wife Beth with her EBAY store
where she offers new with tags Victoria Secret Sets
SCY UT Swim Center: Diving well
noon - 1:15 dove in at 12:13ish
wore Speedo endurance jammer
trained with Bob & Jim
beside Tyler Larry & Kelly Williamson
20 x 75
4 x (50 fr 25 fl) on tough interval 1:00 or 55
1 easy k on bk
round 2 swap out bk for fl on :55
Round 3 swap out br for fl on 1:05
round 4 FR on 50
assigned: 800 neg split 4 SDKs off each wall
did: 8 x 50 5 or more SDKs off each wall
20 x 75 done
evens breathe 3 on 1st length, 2 on 2nd, 1 on 3rd
2012 Meets (I'm considering)
Mar. 30 & 31, 2012
South Central Zones, SCY
South Lake, TX
Jul. 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
Updated February 8th, 2012 at 07:18 AM by ande
Swam w/ Roger, Dave, Dave and Dave. Pool temp ~83. No drag suit. Wore my Nike jammer.
3 days till we head to Auburn. Had some decent swims today. My 50 br was around :35. My relay leg was a bit slow at :28. Not feeling quite as zippy as I was yesterday.
400 Warm up
4 x 50 - 1:00 Descend (I did Br down/Fr back)
8 x 25 - :40 Easy/Hard (I did Fl/Br/Br/Fr)
8 x 25 Kick - :40 Easy/Hard (I did Fl/Fr/Br/Fr)
75 Easy / Rest
50 Br timed (:35)
25 Easy / Rest
50 Timed Kick (:41 - Fr)
75 Easy / Rest
250 Fr relay (my split was :28)
Couple practice dives
125 Cool down
So that I won't forget what I did:
SCM, Baylor Fitness Center
Billy G on deck
300ish warm up
2 x 100 kick on 2:00
4 x 50 on 1:00 drill/swim
3 x 100 on 1:25
3 x 100 on 1:30
3 x 100 on 1:40
==> kicked all with Speedo B&O fins
1st set: sub 1:20's
2nd set: 1:17 ave
3rd set: 1:15, 15, 14
==>no. goofed around with my TYR Burner fins/snorkel; kicked on tummy and sides; free and fly
Ok! Great way to stay off my arms and kick kick kick!
Today - off.
Tomorrow - who knows?
After that? Nothing is for sure except Golden Corral on Friday.
Was feeling rough still so did the recovery workout today. Tomorrow I will just do a low volume back recovery day alot of one arm fly just keep the back moving.
10x50@1:00 odds free 2-3 breaths, evens backstroke
10x50@:20 RI kick. odds 25 shooter+25 cruise evens w/board
5x100@2:00 w/paddles/bouy/snorkle 25 scull/75 DPS kept it to 12 strokes
6x50 from block good breakout fast 15m then EZ
8x25@:45 dolphin shooters w/fins
Total 2550 yards
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 06:05 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.