Yesterday morning I stayed in bed and skipped swimming. I felt like I was on the edge of getting sick so I figured rest was more important than swimming. Made it to the pool this morning even though I was still tired and had a good swim, but am paying the price now. I wanted to get a good workout in and make up some for yesterday. So, I did 6000 yards. My upper arms felt weak and my speed wasn't all there but made it through and actually felt stronger at the end and pretty good afterwards. Well it was downhill from there. On my to bed now. I may make it to men's group in the morning and I may not, but I will not be swimming. There was a small group at the pool today - Dave, Dave, Andrei, and Danny. They were doing a sprint workout on intervals that I had to swim straight through. So, their sprint workout - my distance workout. 4x100 Free on 1:40 400 Free - 5:30 16x50 (800)Swim/Kick IM order 8x50 (400) Swim IM order (have never done IM this early in a workout - or this much, nor swam straight through the 50's) 4x50 Kick 3x400 on 6:30 - 1st Free, 2nd & 3rd Back w/paddles 500 Free w/paddles (6:55) 100 Kick 5x100 Free on 1:35 5x100 Back w/paddles on 1:35 5x100 Free w/paddles on 1:30 200 Back w/paddles - 2:50 200 Free w/paddles - 2:45 100 BAck w/paddles - 1:23 6000 yards 115 minutes
Last day at the Marriott. Had to share the pool w/ Patrick and Ken this morning. Ken is an Ironman triathlete and Patrick was just getting into swimming a little. With my funky backwards "J" 50s and 75s, we all had to pay attention to where we were. But it worked out OK. SCY 600 Warm up 10 x 50 Fly/Br/Free mix 5 x 200 Pull 10 x 100 - mix of hard fly/br, underwater and easy free no cool down today - just chatted with Patrick for a while. (3100 Total)
Swim/SCY/Solo: Warm up: 600 various 14 x 25 shooters w/fins @ :40 50 EZ 5 x (25 front scull + 25 torque drill w/agility paddles) @ :15 RI Main sets: 8 x 25 burst + cruise @ 1:00 75 EZ 5 x (25 AFAP backstroke from blocks + 75 EZ) @ 3:00 -- went 12s, rolling on 59 -- 5 kicks to get going and 10 kicks to gradually angle up 75 EZ 10 x 25 AFAP dolphin kick w/board & fins @ 1:00 -- held 11 high-12 flat 150 EZ 8 x 50 DPS free w/agility paddles @ 1:00 100 EZ Total: 3000 ++++++++++++++++++++++++++++++++++++++ It appears that no amount of protein/sleep/foam rolling will replace the need for a recovery week. I'm still dragging so didn't do too much today. I think perhaps it was inadvisable to do drylands and a bungee cordz workout in the same day. I'll hit the gym tomorrow and then may be just resting until the meet. I may take the whole weekend off. QBrain made my day today. I am heading to Barbados for spring break and had been worried that I'd be out of the pool the entire time -- not ideal with nationals a month away. He sent me a link with a lovely pool that even Patrick would be jealous of that is not far from our resort: http://users.sunbeach.net/bfit/comp2004.htm. I can't find any info on whether and when it's open to the public yet. I did send an email. And my split request that had seemed to go missing has been found! So my official 50 back time this year will be .3 faster.
LCM@FGCU Aquatic Center Air temp of 78, pool at 80, 99% water clarity. Sunny with humidity at 70% Warm up 300 FR 200 K 4x50 FR on 1:00 desc 1-4 *Set 1* 2(3x400 Free on 6:30) negative 200 split, progressive descend EZ 100 between rounds 2:42/2:40, 2:42/2:37, 2:40/2:352:44/2:38, 2:41/2:33, 2:40/2:32 *Set 2* 1000 FR Swim as steady state w/paddles, fins, snorkel *Set 3* 5(4x50 Free 1:30, EZ 100) descend 50s 1-4 34, 34, 33, 3233, 33, 32, 3133, 32, 32, 3130, 29, 28, 27 w/short fins30, 29, 28, 27 w/short fins *Set 4* 800 BK Swim Warm down: 100 EZ FR Comments: Set 1 - Felt sluggish during the 400s and struggled trying to negative split. Did 5 second open turns on the 200 to check scoreboard clock. Hopefully after 2-3 weeks of straight LCM swimming I will become more adjusted to LCM swimming. The last two 400, the negative 2nd 200s were a little better as I was irritated at myself, and really attacked the first 25/200 which led to holding a faster pace all the way. Set 3 - The results of this set are a good effort for me, and shows encouraging possibilities of speed improvement. I can swim strongly to moderately fast for a long time, but I never have worked on building raw speed. 1000 meters of 85-100% effort swimming were difficult, with my only reward being the times as called out by my coach and then afterwards I was wiped out.
I still felt crappy this morning but stuck with it and felt better at the end. Doubled my vitamin c again so hopefully I will beat whatever is wrong before it takes hold! I am the eternal optimist! warm up 400 free 6x50 backstroke catchup drill 6x200 IM, first 3 drill swim on 3min, the last 3 swim on 2.45 Main set 6 x (150 free with flippers on 1.45, 100 kick on 1.20 with flippers, 50 back on 45 with flippers) 12x50, 2 free on 35, 2 back on 45 repeated 3 times warm down 100 easy total 4300 15 mins on the vasa swim bench I held 30 very comfortably on the 50s free and 35s on the 50 back at the end and felt good(finally). The main set was swum aerobically and was actually quite easy. The hardest set for me was the 200 IMs. I found it hard getting my heart rate up and felt very achy.
Tried some fly today and it was not pretty. I just need to get thru it and the breast kick with my left knee acting up. Getting old stinks. 500 free every 4th lap drill 500 free kick w/zoomers as 25 slow/25 mod/25 fast 8x25@:45 fly 1 arm drill w/zoomers 8x25@:45 fly w/zoomers 3x200 free w/strapless paddles and 6 beat kick 4x50 from dive good breakouts 200 breast kick testing the knee 100 back 100 free Total 2600 yards
We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great! Warmup: 600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free) (600/600) Kick Set: (something that Chris Stevenson could probably handle w/out fins) 4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem 4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s 4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though 100 EZ (1300/1900) Main Set: High Quality EN3 work (30-31 HR/10 sec.) 3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22) 3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach. 3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05) These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something 200 EZ (2000/3900) 300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm (300/4200) 4 x 25 Sprint @ 1:00 - did all Free 300 EZ and out ------------------------------- 4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man
Swam at the Marriott pool again. Did things a little different today. The pool is actually shaped a bit more like a backwards "J". Today, I tried starting at the stairs at the deep end (3 1/2 feet), turning 90 degrees at the wall and then heading toward the stairs at the shallow end. I either flipped at about 12.5 yards and headed back for a 50 yard lap or managed the shallow end for a 75 yard lap. This worked better than yesterday but it was still awkward. SCY 600 Warm up 10 x 50 - 12.5 underwater/12.5 hard free/12.5 easy free/12.5 underwater 5 x 200 pull 10 x 75 alternating br/fly 1 x 150 Fly 1 x 150 Br 300 Cool down (3450 Total)
Rushed home from work on a rainy evening to get to the pool. I lifted for about 40 mins. Weights Stretching for 5 mins 4x(10x bench, military press, inclined bench, interior lat pull downs, exterior lat pulls, leg curls, reverse leg curls, biceps, leg press) 3x50 situps Swim 400 free 8x50 catchup drill 6x100 free on 1.30 4x100 kick on 1.50 200 easy back and free Total 2000 I felt pretty good doing the weights tonight but felt really bad in the pool. I feel some inflammation in the glands in my neck and hope to god I am not coming down with the flu. It's going around the office! I took extra vitamin c when I got back to the house. I guess I will know one way or the other in the morning.
I realized when I was about half-way through today that I really should have taken the whole day off. I was so worn out from the stroke work and the cumulative effect of the last 7 days. I intended to do about 2000-2500. I did 1700. Last Tuesday was the January 1st: no swim. Ditto, the previous Tuesday. As it turns out those are the only two days I've had out of the pool in a month now. I focused just on form today, even when I was pushing it a little the times were horrible. Here's how it broke down: 400 fr EZ on 8:00 (this came in around 6:50) 4 x 100 pull w/ buoy and paddles on 2:00 (1:34-1:37) 4 x 50 fr on 1:00 (:44-:46 ugh!) 14 x 50 relaxed* *I started off doing 150-worth of kick with short fins in streamline (50 each: dolphin, back dolphin, back), then I did 150 w/o the fins and w/ the board (3 x 50 breast kick), then I did 3 x 50 br, 3 x 50 bk, and 2 x 50 free (the fr were around :40; maybe I was finally warming up?). Lots of interruptions during this set, as everyone I hadn't seen in over a week showed up (I've been there, where were they?) and they wanted to chat. OK, I didn't mind the chatting either. Tomorrow I'm anxious to see if I can't swim a little faster.
Tuesday 1/8 AM only Crossfit Warm-up: 4:00 squat and hold 2:00 jump rope 10 negative pull-ups Deadlift to MAX: 225 lbs W.O.D. Did the following as a ladder 10 reps, 9 reps, etc. down to 1 burpee to box jump (using 30 in. box) hand-release push-ups lunge w/ 25 lb plate above head plank-ups
Recovery Swim/SCY: 650 various 8 x 50 fly drills @ :10 RI 50 EZ 3 x (4 x 50 w/agility paddles) @ :10 RI 1 = front scull 2 = scull switch drill 3 = human drill 4 = DPS free 50 EZ 4 x (6 x 25 DPK shooters w/fins) @ :40 1 = back 2 = belly 3 = right side 4 = left side 5 = 360 twirling, 1 kick each side 6 = EZ back kick 100 EZ Total: 2450 ++++++++++++++++++++++++++++++++++++++++++++++ Really needed a recovery workout today. Hoping for HIT tomorrow. Booked my spring vacation today. Rats, our first choice was booked. I need to be better at planning my vacations as far in advance as my swim meets! I will be limited to a resort pool and body surfing swimming wise. I also booked a hotel room for Indy today too. Teen Fort made some noise about wanting to go, but not sure if it fits into her schedule yet. Still not sure what to sign up for at my next meet on Jan. 20 ... https://www.clubassistant.com/club/m...1029&smid=4336. 50 back/100 back/50 free would give me the most rest, but I don't really want to swim two backstroke events. Talk about indecisive.
LCM@FGCU Aquatic Center Air temp of 77, pool at 79, 99% water clarity. Sunny with humidity at 66% Warm up 3x100 FR SKP 4x100 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast) *Set 1* 1200 FR Swim as; 4(50 steady/50 fast, 100 steady/100 fast) *Set 2* 3(4x200 on :30/:45 rest) per round; FLY, BK, BR; do 200s 1-4; 200 Kick200 as 50K/50DR200 as 50/DR/50S200 Swim as 25 steady/25 strong *Set 3* 10x100 FR Swim on :10 rest w/paddles, snorkel as 50 steady/50 strong *Set 4* 1000 FR Swim as steady state w/paddles, fins, snorkel Warm down: 100 EZ FR Comments: Starting today, I should be able to train LCM more consistently and build up my LCM endurance and sense of LCM pacing. Yesterday after the workout with two breakthrough sets of SCY 200s and 75s, I felt fine with minimal aches, and soreness. Then I did stretches, dryland work, had plenty of protein, fluids, solid meals throughout the day, and a good night's sleep. Yet, this morning while not really sore or tired at the start, in the warm up I could feel the effects of yesterday's workout. I was not planning to go hard today anyway, put the focus on stroke form, technique, effort and not on times off the clock. Set 1 - I like to do swims going steady and then fast, etc. Set 2 - Eventually I will train to swim a 400 or 200 IM, so keeping the strokes in the program 3-4 times weekly. The breakthrough today in Sets 3 & 4 was that I finally started doing flip turns with the snorkel. Since I got the snorkle about 6 months ago, I struggled on freestyle flips as the snorkel kept moving and coming off on hard pushoffs. So eventually I put 2+2 together and made the snorkel head straps much tighter, and that made the difference. Sometimes it will still shift slightly and is not straight, which bothers me, so I use my arms on the recovery stroke to give it shove back in alignment.
Updated January 8th, 2013 at 05:17 PM by fdtotten
Mon Jan 7th, 2013 Recently Renewed my 2013 USMS membership http://www.usms.org/reg/ http://www.usms.org/reg/content/benefits Don't have a team? Consider registering with: Longhorn Masters / TXLA especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the 2013 South Central SCY Zone Championships April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays Swam on Sat: Did not swim on Sun Today: Bess Coached noon - 1:15 SCY UT Swim Center main pool Swam with Jim Sauer Beside Bob, David Alley & Sarah Groff who got 4th in womens Tri in London She was fast Warm up went around 500 Main Set 3 x 200 on 2:20 right into 3 x 150 on 1:45 right into 3 x 100 on 1:10 right into 3 x 050 on 0:35 ? 2nd round attempted 3 x 200 on 2:15 right into made 1st 2 then faded on 3 3 x 150 on 1:40 right into skipped a 50 or 2 3 x 100 on 1:05 right into totally missed these 3 x 050 on 0:35 Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
Monday 1/7 PM only SCY Short workout today because I was on a plane all morning and early afternoon coming back from St. Petersburg. I then had to drive 2 hours from Memphis back to Little Rock (the team flew out of Memphis because it was so much cheaper). 400 swim 100 FR/100 BK 400 pull w/ buoy + snorkel 9x100 1 @ 1:40 K/Sw/Dr/Bld 1 @ 1:20 12.5 yards kick off each wall 1 @ 1:10 RED HR (1:01, 1:01, 1:00) 6x200 1 @ 2:15 AEROBIC (2:11) 3 @ 2:15 RED (2:09, 2:10, 2:08) 2 @ 2:30 BLUE (2:07, 2:05) 200 EZ Total: 3100
Updated January 9th, 2013 at 10:01 PM by Calvin S
Saturday I started doing some spin bike riding with 30 minutes saturday and 30 on sunday. Last night I only got 20 minutes in but I have to say it goes by fast with a good movie on. For me it has been Mama Mia, and when they break into song my ride gets faster. I have to increase my workouts since I like to eat and this year my metabolism is going haywire on me. Time to shed these pounds. Left shoulder is still an issue but it has gotten better. Now I am dealing with a head cold and just before a meet that I normally am healthy for. That won't stop me. 500 free every 4th lap drill 500 free kick moderate w/zoomers every 3rd lap fast Round-the-clocks (once around the clock at each interval) I would have added 3x50@:40 if I was healthier 12x50@:55 free held :44 6x50@:50 free held :42 4x50@:45 free held :43 200 back 200 free kick w/zoomers 300 free w/strapless paddles keeping a 6 beat kick 200 EZ Total 3000 yards
It was really nice having 2 days off from swimming over the weekend, but I did get in 7 hours of paid work Saturday, so that's nice. We celebrated my older daughter's birthday yesterday, and just basically relaxed around the house. Then back to the grindstone again on Monday... I signed up for the Lake Washington Masters Meet (Feb. 17th), in Kirkland, WA today. I'll be swimming the 200 Fly, 200 IM, 50 Fly, 100 Fly, and 200 Free. I've got a little duel/potential double dual in the 200 Fly with Chris Chapman from the Lake Washington Masters team. He's an excellent sprinter, probably THE BEST in the area...but he's scared of the 200 Fly. It happens to be basically the first event of the meet, so I threw out the challenge, and he accepted. Anyone else want in? Or to just place your bets? Warmup: 800 Free (w/ every 8th length V-Sit Scull) (800/800) 6 x 200 SDK w/ short fins @ 3:15 Desc. 1-3 (went from 2:35s down to under 2:20s) (1200/2000) 10 x 100 Free Pull @ 1:40 (cruised 1:04/1:05s) (1000/3000) Main Set: 12 x 100 IM @ 1:50 Desc. 1-3 (went 1:17s/1:15s/1:11s) very last one was 1:07 2:00 rest 12 x 100 Free @ 1:30 Desc. 1-3 started with a 1:05, then dropped to 1:03s, had a few 1:02s also...final one was :59+/1:00- I was originally shooting for my mile pace, but I think I dropped a bit below that...or maybe not. We'll just have to see later in the year! 100 EZ Kick/float on back (2500/5500) 8 x 50 Choice Sprint @ 1:00 - did all Free, but couldn't really go too fast after those earlier 100s (400/5900) 4 x 25 SDK underwater (no fins) @ 1:00 with my short fins I take about 17 kicks for these...today w/out fins I was taking 20 kicks to cover the same distance. Not bad I guess? 200 EZ ----------------------------- 6200 Yards
Updated January 8th, 2013 at 01:30 AM by jaadams1
Typical Monday at work. A little more physical than usual. This might be the reason I felt so tight through the following. 500 swim 400 pull 300 no walls , I hate these swims 200 IM kick 100 non free, went 50 bk, 50 br 5 x 50 @ 55, 3/4 catch up drill, Love this drill 7 x 50 kicking drills w/fins on coaches whistle --coaches choice swim @ 1:30 base 100, 200, 300, 200, 100 --hold constant pace throughout rest 2 min pull @ 1:25 base 100, 200, 300, 200, 100 --hold constant pace throughout 5 x 50 @ 55 stroke sprint/ez free by 25 --went fly, bk, br, bk, br 100 w/d and home to watch the game 4300 Although I felt really tight I swam pretty well. Getting better at pacing and "swimming" my own race at practice.
Swam at Anaheim Marriott pool solo. Swimming options are slim for the next couple days. I was pleased to see the Marriott pool was about 25 yards. I walked it off this morning and it indeed looks to be about that size. The pool is a sort of l-shape with lots of odd angles. The ends of the "L" both had stairs but if figured it wouldn't kill me to flip before the wall. So, I started off at the only wall and swam toward the stairs that were furthest from me. As I got closer and closer, it kept getting shallower. Suddenly, my fingers are touching the bottom and I've got 10 feet to go. I got to the stairs and sat down it what was the "toddler end". Maybe 18 inches. That's what I had to work with so I made the best of it. Had to learn to make an awkward open turn in shallow water but it worked out. SCY 300 Warm up 25 easy (so I could flip at the "deep" end) 10 x 50 (hard fly/breast down, easy free back) 25 easy 10 x 100 Pull 50 Easy 12 x 75 (mix of fly, breast, free) 300 Cool down (3000 Total)
The fast guys did their own thing today - Roger, Dave, Dave, and Danny - their sets started out to fast for me. Ray, Keith and I swam together and started with some longer sets. Peter is out of town in Southern California - wondering if he is mixing it up with some of the swimmers out there! Had my speed back today - at least for the first 2500 yards. It helped that I was swimming beside Ray. After 2500, I started losing speed and at 3700 yards it felt like I had swam 7000 yards. Worked in some breast and fly. Was sort of glad that Peter wasn't there - I could not have swam any push sets with him at the end. 2x500 on 7:30 (6:50 good for warmup; 6:32 - a good 500) 100 Back 5x200 on 3:00 (2:37, 2:36, 2:38, 2:36, 2:35 - a good set for me) 100 Back 10x50 on :50 100 Breast 200 Kick Free/Fly 2x50 Fly w/fins 3x200 Back w/paddles on 3:15 200 Kick 6x100 Free w/paddles on 1:40 200 IM (3:27) 3x100 Free on 1:40 4x50 Breast/Fly/Breast/Free 100 Free 5300 yards 108 minutes
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