15 x 50:
1-5 single arm fly @ 1:00
free w/paddles @ :50
kick w/paddles and fins @ :50
Speed/Lactate Production Work:
3 x through w/bungee & fins:
-- Swim to 15 meter mark, pulling on lane lines a bit to get there. Let go of lane line, swim a couple yards more. Then hold :10 free, rest :15, hold :15 free, rest :15, hold :30 flutter kick, rest :30. Pull on lane line a bit more until at flags. Then let go and zip back free with speed assist. Speed assisted bungee swims are straight up fun!
3 x 40s w/bungee
-- pull on lane line to flags and then speed assist back
5 x (broken hypoxic 100s @ 100 race pace intensity with specific 25 target + 100 EZ) @ 6:00
#1 broken back shooters w/MF
-- Originally planned on :10 rest per 25, hoping to stay at 9. Way too ambitious. Hypoxic work is easy on shortish rest if you're going easy speed. Not so easy if you're doing fast repeats at race pace. I also started out too fast. Went 9 low, 9, 10, 12. Had to surface on last one. Decided to revise rest interval @ 25 to :15 for the next 4 100s.
#2 broken back shooter w/MF
-- 9, 9, 9, 10
-- still really hard
#3 broken belly shooter w/MF
-- target 10-11s
-- 10, 10, 11, 11
#4-5 broken free w/1 breath w/paddles & fins
-- target 11-12s
-- went 11, 11, 12, 12 & 11-12, 12, 12, 11
1 x 50 AFAP breast, :28 mid
Total: 2900 + bungee holds
ART, 35 minutes
I was worried my legs might be tired from yesterday's double of speed work + late night bikram. But I was pleasantly surprised to recover fairly well. The hypoxic element of the 5 x 100 made them very difficult. Really dying for more air on the last 25.
So glad I had an ART appt today. He worked on m elbows and a minor twinge in my left shoulder. He said not to do any rehab exercises for my elbows, but rather to just let them rest outside the pool. The exercises would just add more volume to tax them. He also said no upper body weights whatsoever. At this point, I may be out 3 months from them (with the exception of some I should not have tried for a week or two). Oh well, I do feel at least like I'm training better in the pool than I was last fall.
He also advised me to up my dosage of CoQ10, which has anti-inflammatory properties. http://www.ncbi.nlm.nih.gov/pubmed/19096114. I didn't know that. He also approved of my switch to a fish oil with a large amount of DHA. It was a bit hard on the digestion at first, but my body seems to have adjusted.
And now I'm off to my last regular season Friday night HS swim meet!
1 X 250 4:40 4:20
1 X 200 3:40 3:20
1 X 150 2:40 2:20
1 X 100 1:50 -
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
3 X 100 kick 2:15
1 X 100 swim -
1 X 150-50fly/50back/50breast 3:00
4 X 50 - 1:15
Four rounds, short break between rounds.
50's: Round 1:fly 2:back 3:breast 4:free
5 X 200 free 3:20
Negative split all 5
WARM DOWN: 4 X 50 easy 1:00
Hooray! I was able to swim with the team today. I gloat that it was a group workout practically designed for me!
SCM, Baylor Fitness Center
Steve Barnicoat on deck
350 warm up
10 x 50 on 1 min
with Speedo Blue & Orange fins
25 kick/25 swim
12 x 25 from the middle
on coaches' go
deep end - fast/easy
shallow end - easy/fast
BUT - coach will mix up which way you swim each time so you never knew which way you were going to start
6 x 100 pull on 1:30
==>no. I did 6 x 100 kick with Speedo B&O fins; improving to be able to do full set holding 1:18 ave pretty comfortably with moderate/strong effort
split lane leaders
me & Jen next to each to race
(she goes 23.6 50 free and 24.0 50 fly SCY)
All 25's on 35, but really with bonus rest on coache's command, thank goodness!
6 x 25
50 Warm Down
Today was great! It is great when I get to race another fast girl who is good competiton for me. I worked on holding the water and only going as fast as I could while still holding and getting traction. I went the same speed and arguably faster as the # of fast 25's increased due to not just grinding away on the first fast 25's. Made a point to really "dig in" on the last of each of the later sets, going about 14-15 which is quite strong.
I stayed up really late watching all the Angela Lansbury movies taped from TCM, and all my GRIMM episodes. I feel so empty now that I have no more of The Closer or Grimm episodes left to watch. I have to wait for all the Patricia Neal movies to record!
I probably should watch the DVD I got with my new kettleball. I was laughing with another swimmer in the locker room how for xmas we just ask for things like socks, a new timex watch, a mini - tramp, and a kettleball. She got a sandbag/punching bag and an exercise video, and also her annual timex watch replacement. I should have party where everyone brings their xmas loot and we do circuit training.
Regarding the kettleball, I literally only asked for one kettleball. Was that dumb? I suppose I should have gotten a pair. Then it took a few days for me to take it out of the box. I was swinging it around with the stupid square box. I could really hurt myself like that! Now that i'm out of DVR'd stuff, I suppose I should watch the free video it came with!
4 x 100 @ 1:40 concentrate on DPS
8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
Kick Set #1 (400 set/ 1400 total)
4 x 50 @ 1:00 dolphin kick w/fins on back
4 x 50 @ 1:00 dolphin kick w/fins
Main Set (2250 set/ 3650 total)
5 set of 4 x 100 pull with buoy, breathing every 5 strokes
4 x 100 @ 1:25, 50 easy4 x 100 @ 1:20, 50 easy4 x 100 @ 1:25, 50 easy4 x 100 @ 1:20, 50 easy4 x 100 @ 1:25, 50 easy
Kick Set #2 (400 set/ 4050 total)
8 x 50 @ 1:00 breast kick
Wrap-up (450 set / 4500 total)
12 x 25 @ :30 no breather
* 4500 Total *
Wednesday's workout felt really good so I decided to try 100s on 1:20 today, something I haven't done in more than 30 years. Even though each set was only four 100s I didn't quite make it: the first set I went 1:17, 1:18, 1:19, 1:21; the second set I went 1:16, 1:18, 1:20, 1:22. Oh well, much better than three months ago when I could only sometimes make 100s on 1:30.
The second kicking set was supposed to be a duplicate of the first one but both calves cramped up immediately so I switched to breast kicking, which I can do as long as the cramps aren't in my feet.
Updated January 20th, 2012 at 04:46 PM by eric.carlson
That's how it felt anyway.
- 1x400 free
- 2x200 kick w/fins
- 3x100 free
- broken 1650 for time
- 11,10,9,8,7,6,5,4 lengths take 10s after each
- 3,2,1 lengths take 5s after each
- subtract 90
-- went 19:50
-- Josh went 18:50
- 25 under water
- 25 ez
- 200 ez
9 days out of the water and a sinus infection is brewing.
Singapore was awesome, but I forgot my goggles. The hotel pool was crap for swimming laps, but finding a pool in Singapore and Hong Kong was totally doable, just not worthwhile without goggles. Did come across some Speedo sweedes for $20.
It was $450/night for a room at the Marina Bay Sands and you can only swim in the pool if staying there. I passed.
Solo at Rec (scy)
w/u: 200 FR/200 BK
Go three times though (continuous):
- 100 Kick
- 100 IM drill
- -- - FR/BK/SDK
4 x 100 Pull with Buoy on 1:20
- Focus on DPS, breathe 3/4/5/5 per 100
1 x 500 Noahs Ark Pull with Buoy on 7:00
- Went 6:20
4 x 50 on :60
- 25 DPS FR
- :05 rest
- 25 sprint IMO
250 w/d and out
(2350, 40 min)
Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I.
Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime).
On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the:
- 200 IM (goal: 2:16.72)
- 50 FR (goal: 24.94)
- 50 BR (goal: 38.77)
- 50 FLY (goal: 27.86)
- 50 BK (goal: 28.46)
So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know
Updated January 22nd, 2012 at 10:41 PM by rxleakem
Took it easy today since I will be swimming 1 Hour Postal tomorrow.
200 Swim free
1 x 600 IM Drills:
150 Fly: 50 drill - 50 kick - 25 scull - 25 swim fast
150 Back: "
150 Breast*: "
150 Free: "
1 x 50/50 smooth (40±)
2/45 strong (37, 37),
1/50 smooth (40±),
2/45 strong (37, 38),
Set #2 (300)
12 x 25/30 100 IM* Order
Set #3 Kicks (400)
2 x the following:
50 choice flutter on belly w/snorkel
50 tight streamline on back
50 around the world (12 front-12 R side - 12 back - 12 L side)
50 under water 15± SDK underwater (12-15y) then flutter on surface
Set #4 (600)
2 x 300 pull with paddles, buoy and snorkel
Total: 2500 yards
* Note to Jswim - breast stroke done here.
This morning was sluggish...probably do to the fact that I couldn't get to sleep easily last night. A combo of sleeping in my own bed again, swimming a few hours prior to bedtime, and my instincts to keep waking up every 30 minutes to check on my son all night long. Plus I woke up at 4:00am to clean up the 15"+ of snow in my driveway and to unbury my cars so my wife and I can go to work today.
2 rounds of:
100 Kick w/ board
200 Free Pull
10 x 50 Kick w/ board @ 1:00 (:46-:50)
100 Free @ 1:30
50 Fly Fast @ :45 (:30-32s)
4 x 100 Free Pull @ 1:20
100 EZ and out
I'll probably swim again tonight, but we'll see.
So I did this workout today
2 x 100 @ :15 RI
-- 25 scull, 25 drill, 25 kick, 25 swim
4 x 50 kick @ 1:00-1:15
4 x (3 x 25) @ :35-:45
1 = tarzan drill (heads up free) with dolphin kick
2 = power kick to 12.5-15 m, then cruise
3 = burst + cruise
Power Kick Set:
This is a very fatiguing set. Take as much rest as you need to make a very strong effort.
4 x 50, done as: 25 barge kick w/fins & board + 25 EZ @ 1:30-1:45 I did tombstone kick as I didn't know what barge was...now read it same idea slightly different.
4 x 50, done as: 25 kick w/fins & board, dolphin kick UW to the bottom at mid-pool, jump off bottom dolphin kicking to top and sprint flutter kick to the wall + 25 EZ @ 1:30- 1:45
4 x 50, done as: AFAP kick at wall with fins for :10, right into fast 25 shooter and then 25 EZ
3 x through:
12.5 @ :30 from a dive, work start
25 @ :45 work turn
12.5 @ :30 work finish
50 @ 1:30 build to fast turn and breakout, then cruise
50 @ 1:30 90% effort with fins
I was glad I had my compression leggings for afterward.
Updated January 20th, 2012 at 12:23 PM by SwimStud
Fri Jan 20th, 2012, SCY
Swam Fast Friday on Friday the 13th, 6:30 am, pool was set up LCM for the AGP
but didn't blog,
we did 3 rounds of:
400 FR fast (desc)
left 15/20 min early to get home
Then hurried home and we drove to New Orleans Fri Jan 13th Left Mon & got home early early Tue morning, didn't get to bed till 3:00 am so I skipped Tue 6:30 am practice & swam noon instead. I stayed up late again on Tuesday night so I missed Wed 5:00 am practice. Planned to go at noon but my dad asked me to lunch, so I had lunch with him instead, he's 77. Wed afternoon I had another Drs appointment to get the pea sized lump on my right forearm checked, he said it's hard and thinks it's a cyst so I scheduled an appoinment for Wed Feb 1st to get it removed. Might have to be out of the water for a few days after. His assistant offered an appointment on Fri Jan 27th but Larry asked me to do the hour swim on the 28th or 29th.
Then I slept in Thu Jan 19th & swam at noon.
TXLA Master's new schedule:
Sat 1/21 5:30-7 am
Sun 1/22 none meet at UT
Mon/Fri 5:00 - 6:30 am
Tue/Thu 6:30 - 8:00 am
Wed/Sat - 7:30 - 9:00 am
Sun -Thu 12:00 -1:15 pm
SCY UT Swim Center: main pool, north end
Pool is set up for TXLA's New Years Classic Meet
5:00 - 6:30 dove in 5:10ish
wore Speedo PRO jammer
trained with Natalie Sacco, Todd, Tyler, Larry, Max
did easy 50's
100 Fast from a dive
cruised it still warming up
8 x 100 fast on 2:30
held 60's & 61's, went 57 on #8
8 x 50 fr on 1:30 from a push
100 fast in heats
Left elbow hurts a little
2012 Meets (I'm considering)
March 30, 2012
South Central Zones, SCY
South Lake, TX
July 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 January 24th, 2012 at 11:47 AM by ande
Swam w/ Roger, Kent, Dave and Dave. Week and a half until taper. Feeling a lot more prepared for this meet than I have in the past. Wore a drag suit for about half the workout. Dropped it to keep up w/ Kent on a 1000 pull. Pool temp 84-85. Not too bad today.
550 Warm up
3 Times through:
* 2 Times through:
** 25 Kick - :30
** 50 Free - 1:00 (2 breaths / 25)
** 75 Pull - 1:00
** 125 IM - 2:00 (Pick a stroke for extra 25)
* 1:00 Break
* 100 Stroke Hard - 2:00 (I did br on 1:19s)
I haven't been focusing too much on breaststroke so 1:19s from a push w/ a drag suit seems fairly decent. Hopefully I'll be able to go under 1:10 in the meet.
1000 Timed Pull open turns every 200 (dropped drag suit)
Did 2:20, 2:18, 2:18, 2:15, 2:15. Something like that anyway. Finished on 11:26. Wish I could say this was all me but it had more to do with a nice draft off of Kent.
1200 Relay - way too convoluted to explain. I'm not really sure I understood what was going one. 2 lanes, 5 swimmers alternating between 50 free and 50 fly. Kent stayed in his own lane and the rest of us switched in and out. So, Kent did 600 yards total and the rest of us divided up 1800 yards 4 ways for 450 yards each. Kent's lane went 12:03. I think the other was 12:29.
325 Relaxed fly (cool down)
Since is still swim some distance I figured LCM=distance. My arms felt sore especially since I did some upper body weightlifting last night.
100,200,300,400@:10 R. Free w/6 SDK's off wall
500 free kick w/zoomers every 3rd 25 AFAP
10x100 free w/paddles & bouy #1-4@1:45 #5-7@1:40 #8-9@1:35 #10@1:30 made them all but last one was tough
6x50@1:20 free as 15m kick/20m swim/15m kick w/snorkle
200 free EZ
Total 3000 meters
Kirk Nelson would be jealous!!!...because I got to swim today!!
All you have to do it get out of Seattle and the pools are open everywhere!!!
I got home about 6:00 this evening, it took a long time getting over the passes. We ended up going over Stevens Pass, which was a little longer, but it was actually the safest mountain pass considering all the horrible ice, freezing rain, and crap was further to the south.
Luckily my brother in law had cleaned out part of my driveway, because there is about 15 inches of snow in the rest of it. I'll probably get out there in an hour or so and finish up the rest of it. Lucky for me also is that the snow on this side of the mountains is light, dry and fluffy, with almost no moisture in it, so it really isn't too bad to shovel out of the way. Problem is, I have a big driveway.
I cleaned off one vehicle so I could make it over to the YMCA for a quick swim. I got there in time for the final 30 minutes of the evening lap swim. The pool was all to myself, other than a father/daughter who were playing in the public swim side of the pool. Here's what I rushed in:
SPECIAL NOTE: Nothing feels better than jumping into one of your "home pools".
300 Free Pull
Main Set: Idea from PWB's Broken Mile Set
6 x 150 Free @ 2:05 (went 1:42/1:44/1:42/1:41/1:41/1:42)
1 x 300 Free Pull @ 3:45 (went 3:26)
2 x 150 Free Pull @ 1:55 (went 1:37/1:38)
1 x 100 Free Pull @ 1:15 (went 1:05)
1 x 50 Free Swim Fast (went :30)
Added up this 1650 is a 17:47 (I think I added that up right). My best time last year was 18:07, so doing this broken, and with some of it pull, the 17:47 is probably the correct math.
Also, while this broken time sounds great, I'm not sure if my little time off from the pool is going to result in a 1650 time close to this on Sunday.
50 EZ and out
2200 Yards in 30 minutes
Updated January 20th, 2012 at 12:50 AM by jaadams1
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 11:25 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