I must have been tired Wednesday, but I felt a strain after the 5x100 Monofin set, and woke up Thursday with a pain in my upper right thigh. So looks like I strained a thigh flexor muscle. I really hurts when I lift my leg up to get into the car, or while in the flip turn to keep my leg in the up position prior to kicking off.
Back to Wednesday,
Aquasol Coach Janine is back!
5:30PM - 7:15PM
Warm 2x100FR, 200IM drill, 150Kick, 150 Pull (700)
5x200 (50Stroke-100FR-50Stroke) (1000/1700)
#1 Fly, #2 BK, #3 BR, #4 FR, #5 IM
10x50 Kick Free on 1:10 (:55-1:00) w/board (500/2200)
10x100 Pull Odd=FR, Even=Choice(Back) on 1:45 w/paddles & pull bouy (1000/3200)
4x50 Swim each stroke on 1:00 (800/4000)
5x100 Monofin kick, 25UW, 25 Side, 25 on back, 25 other side on 1:45 (500/4500)
4x50 cool down
I skipped Thursdays Gym workout, due to being limpy and sore.
On Friday the coach gave me a easy workout, but after hearing of my injury, she was almost in tears, since the schedule change, and "water polo" taking up the afternoon's and Tuesday, the masters group has all but dissolved.
Here is a quote from our newsletter;
"In addition to the Tuesday night pool closures, the following nights will be reserved for water polo matches:
Thursday, September 8
Wednesday, September 14
Wednesday, September 28
Thursday, September 29
Wednesday, October 5
Thursday, October 6
Thursday, October 13"
This is the first year WP has made a huge fender bender in the swimming program, the only good thing to come out of this is justification to keep the pool open year round, despite budget cuts, weak economy, etc...
I find myself there with a fitness swimmer, but the guys and gals are now swimming with the Y group (no workout, no coach, just swim laps) in the 5:30 AM - 7:00AM time zone.
Coach Janine remarked that there is probably nothing worse for a coach, than to watch her group break up.
I managed to get in 10x100 P but I had to do open turn's and did some 50's of backstroke, but had to use the old school spin turn. Fly's and UW orca's were omitted.
So for Friday, I got in about 2000 yds.
Man, Saturday practices are killers for the kids. They did 8200 - I was exhausted after 6900 & had to get out - I might have done more, if I had known what the actual set was, but, oh well.
4 x 500 on 6:30
8 x 100 kick on 1:50 (w/zoomers)
6 x 200 50 stroke/50 free [Here I went down to the shallow end & swam next to the babies (5 & 6 yr olds) because the waves were so intense I really couldn't get my head above water on the fly - which is what led to my error in the workout. The next set apparently was actually 400, 2 x 300, 3 x 200 & 4 x 100, and they did a 300 cool down - oh darn - missed out on 1300 yards]
300, 2 x 200, 3 x 100 on 1:25 base interval
200 cool down
Total: 6900 SCY
Labor Day should be interesting. My goal is to stay in for the entire 2 1/2 hours.
Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.
300 Br down/fr back
300 Bk down/fr back
300 Fl drill down/fr back
200 Kick (w/fins)
8 x 25 IM Order - :30
200 Kick (w/fins)
8 x 50 IM down/fr back - :50
8 x 75 - odds IM/evens fr
8 x 100 Fr - 1:25 (made 1:15s)
300 Pull (dropped drag suit)
8 x 50 Fr - :45 (made :32-:34)
8 x 25 Fr - :25
200 Cool down
My first swim workout for the month of September:
300 warm-up: 100 swim, 100 kick, 100 pull
4 x 100 free on 1:40
1 minute rest
3 x 100 free on 1:30
1 minute rest
2 x 100 free on 1:25
1 minute rest
1 x 100 free on 1:20
4 x 75 dolphin kick on back with fins on 1:15
4 x 25 fly with fins AFAP on :45
This evening, took a 1.25 mile walk with my dog at sunset. The sunset was unwordly! Wish I had brought my phone or camara for the walk.
Swim/SCY/Solo @ Mason:
6 x 50 single arm drill
8 x 25 shooters w/fins
16 x 25, no fins
4 x (2 shooters + 2 streamline glide drill)
4 x 150 w/paddles
50 scull + 50 dolphin kick on back + 25 shooter + 25 easy
-- paddles are not conducive to easy shooters
4 x 100 @ 2:00
50 back + 50 breast cruise
8 x 25 closed fist no breather free
8 x 25 chest press fly, no kick
Just a pure recovery/technique workout today. I was from yesterday's workouts. And I realize I haven't had a day off since Aug. 25. Probably not ideal at the moment. I need to decide on a weekly workout schedule now that summer is over. I should stretch tonight, but I'm too tired.
This is my last day with Fort Son. He doesn't come home for Thanksgiving because he has a training trip to Austin, TX. I'm hoping I can go see him race at the Princeton Chase in early November or another race. Otherwise, I won't see him until December. Not surprisingly, he refuses to skype. Boys!
Took this workout from Tall Paul's Favorite Workouts thread. Was a Good one!!
300 swim choice
- 150 free/150 back
200 IM Kick
- all on back
4 x 75's @ 1:45
50 swim/build to 90% 25 power kick
- #1-2 free, 3-4 back
4 x 50's @ 1:00 descend 1-4 to 200 pace
- Free, went 45-41-38-36
100 easy free
2x: round #1 free, round #2 back
1 x 100 max effort
- Free - 1:17, back - 1:27
1 x 100 recovery
2 x 50's = #1 max effort, #2 swam as the last 50 of 200 race pace
- free went :36, 36; back went 40, 42
1 x 100 recovery
4 x 25's @ :45 at 200 race pace
1 x 100 recovery @ 2:00
- free around 18, back around 22
300 easy free and back
Total: 2600 meters
Updated September 2nd, 2011 at 06:44 PM by poolraat
Fast Fri Sep 2nd, 2011 scy
my cold is on it's way out, still a bit stuffy, but fever's gone
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UT, main pool scy
6:00 to 7:30 dove in 6:05ish
wore new training jammer
swam with a triathlete
Beside Mike, Brad, Marcio, Jim, Todd, Mark & Larry
board said 5, 4, 3, 2, 1 swim till 6:26
we went till 6:30
Main SET: scy
20 x 100 on 2:30, 5 rounds of:
1) fr FAST went 56's, 7's, & 8's
2) IM FAST went 65's - 68's
3) K fast went 67's, 8's & 9's
200 FR FAST for time in heats
swam in Heat 2, which gave me 3 minutes more rest
dove, did 150 2 beat kick, 50 6 beat kick
no practice tomorrow,
might do a Postal 5k this Sunday
ALSO Way to go to Longhorn Masters & former UT swimmer Katy Dooley.
She had a recent mention in the Statesman by Pamela Leblanc
She started her swim last night at midnight and just a few minutes ago, she completed her chilly 21 mile swim in under 10 hours,
someone did a great job updating her FB page with pics & progress reports
quite an accomplishment!
Updated September 2nd, 2011 at 03:04 PM by ande
Last night I had another fun pool tourism outing—this time up to Crotona Park pool in the Bronx. This is another of NYC’s sprawling WPA-era pools. It dates from 1936, and measures a whopping 330’ x 120’, with varying depth of up to 4 feet. It’s a bit of a hike to get to, but it was worth the trip. I met friends Hannah and Kathleen up there, and we had the whole pool to ourselves for the evening lap swim, from 7-8:30. There were more lifeguards than swimmers!
Hannah has an amazing streak going—she made a New Year’s resolution in January of 2010 to do at least 2 lengths of butterfly at every swim workout, and has kept it ever since. Things get a bit harder in the summer, with lcm lengths instead of scy ones, but she’s proved up to the challenge. Last night’s super-duper-long-course pool seemed daunting, though, so she proposed starting off with the fly to get it out of the way. Here’s what we did:
400 s-d-lcm broken IM (chat / breathing break at walls)
400 broken rev. IM (ditto)
One interesting feature of the Crotona pool are the two pyramid-shaped structures situated in the middle. Our next few sets took advantage of this:
200 figure-eight swim around the pyramids
2 x 100 close-eyed FR swim [This was to see if we went straight—with such a long pool and nobody besides ourselves to run into (yes, we did), it seemed like a good opportunity. I opened mine to check halfway through the first length—perfect! Filled with overconfidence, I then proceeded to veer off 45 degrees on the next 50---I grazed a pyramad after almost clearing the far side of it. The return trip was better.]
2 x 100 sprint set (easy from walls to pyramids, sprint between pyramids)
(That workout looks short, but there was a lot of chatting between swims, plus a fair amount of admiring the moon and the surroundings, so it took us about an hour.)
This morning I did an uneventful workout at Riverbank pool.
Tomorrow I’m swimming a series of races (3-mile, 1.5-mile, 0.5-mile) in Lake Quassapaug in Connecticut. This will be my first time there—I’ve always heard fun things about these swims, and am looking forward to going.
Happy holiday weekend everyone!
Going into today's set, I knew it be a stroke-focused kind of day. Fridays usually are. Today, however, was not just stroke, but IM. Add that to the fact that my coach is trying to wean me off my fins.... it was a long morning. Here's what we did:
2 x 200 IM Drill/Swim by 25 on 4:00 (w/o fins)
4 x 200 Rotating IM on 4:00 (w/ fins)
6 x 50 Kick on 1:10 (w/o fins)
2 x 25 Kick on 1:10 (breaststroke - see below)
2 x 400 IM on 8:00 (w/ fins)
Total Yards - 2950
I was supposed to do 8x50 Kick on 1:10 and was trying out a buddy's breaststroke fins. Still sucked. I got in a 25 breaststroke kick (w/ his fins) in about a minute. No Lie! So, I waited :10, took off his fins (which didn't fit quite right either), and did a 25 unassisted breaststroke kick to get back to the starting side of the pool. It actually was faster w/o fins than w/ fins. For the other 6 50s, I went w/o fins and made them all! YAY!
Not sure what the weekend holds for swimming. My daughter has been bumped to the Varsity XC team for the first time in this Saturday's race. I wasn't going to drive the almost two hours to her meet; I am now. Racing varsity as a freshman (at least for this one meet) - awesome girl! That kind of lets out swimming with the team. And, my back-up pool (the close one) is closed for cleaning until Tuesday. Hoping for an open water swim on Sunday. We'll see what the weather does. If nothing else, maybe an alternate YMCA will NOT be re-doing their pool. One can only hope.
Hope your weekend swims are good ones!
Warmup/Main/Go till 300 miles
Going down the mountain (8,7,6,5,4,3,2,1)
700 Free Pull
600 (4 x 150 Free @ 2:00) held 1:50s
500 (4 x 125 Free Pull @ 1:35) held 1:29/30
water break for 1:00
400 IM for time (had to add a little flavor to the workout) went 5:10 Pretty good for this point of the yardage day!
300 (3 x 100 Free @ 1:20) 1:13-15s
200 (4 x 50 Free @ :40) :38s
100 (4 x 25 Free @ :20) :17/18s
3800 Yards in a little over 55 minutes.
Had a late start, the guy with the key was a few extra minutes late. Wasn't sure if I was going to be able to make it, so I just busted my a** from the first 800, and didn't stop much in between sets.
After my water break I was a little re-energized so I went for a timed 400 IM. Great feeling until the 75... and the ouchy. Recovered in the back and brought it home hard.
The 3,2,1 part at the end was just a recovery aerobic swim. My muscles are sore, probably a combination of the daily double I did yesterday & this. My last 3 practices have totaled almost 11,000 yards, which is a lot for me. Some age groupers and GDanner do that in one session!
After inputing my GTD data, here's what it said:
300.00 miles swum (=528,004 yards, =482,807 meters).
Most recent milestone achievement: 300 miles on 09/02.
But still said:
You'll need to pick up the pace to achieve your goal this year.
STUPID COMPUTER!! I can never make this thing happy!
Good workout. Made the first 1000 with a drag suit. Took it off for the rest. 625 fly is good for me but I came in with a few seconds to spare. Should have gone 100 fly on the last 100. Wanted to break 2:50 on the last 200 br but I was pretty happy just to keep it all under 3:00.
400 Warm up
2 x 75 - 1:10 Fly/Free/Free
2 x 75 - 1:05 Free
2 x 75 - 1:10 Back/Free/Back
2 x 75 - 1:05
2 x 75 - 1:10 Br/Free/Br
2 x 75 - 1:10
100 IM - 1:30
5 x 200 - 3:00
Odds - Hard Stroke (I did br - 2:55, 2:51, 2:52)
Evens - Easy Free
1000 - 15:00
Maximize fly - Open turns every 100. If ahead of 1:30 pace, substitute 25 free w/ 25 fly.
I did 625 fly (50, 50, 75, 75, 75, 50, 50, 50, 75, 75)
5 x 200 - 3:00 Descend
I did IMs w/ a 200 free in the middle
3:00, 2:55, 2:30 (Free), 2:50, 2:45
200 Cool Down
Updated September 2nd, 2011 at 05:04 PM by pmccoy
1000 Free broken @:10R 1,2,3,4,1,2,3,1,2,1
500 free kick w/fins every 3rd 25 sprint kick
5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim WOW! went 3:35,3:28, 3:24, 3:18, 3:07 last 50 felt really strong
300 Free w/paddles & bouy
200 choice easy
Total 3000 meters
HS hi row, 110 x 3 x 15
skull crushers, 30 x 2 x 20
push press, 40 x 2 x 15
assisted dips, 2 x 10 w/40 assist
-- liked this Icarian machine better than the Cybex I tried in MN
deadlift singles, 145 x 3, 135 x 7
extreme angle step ups, 40 x 1 x 10
-- forgot other set
explosive leg press, 230 x 3 x 15
altitude drops, 2 x 10
med ball slamming, 10 minutes
Swim/SCY @ Mason:
4 x 25 scull
9 x 100 @ 2:00
1-3 breast (various kick and drills; I swam with fins)
#4 = 50 kick + double arm back
#5 = 50 kick + 2 left, 2 right
#6 = 50 kick + 50 fast
#7 = 50 dolphin kick on back + 50 single arm
#8 = 50 dolphin kick on back + dive drill
#9 = 50 dolphin kick on back + 50 fly fast
100 EZ (did 50)
16 x 25 w/fins @ :40
1-2 = underwater
3 = fast
4 = easy
-- I did the kicks fastish instead.
4 x 200 @ 3:00 (75 free + 50 dolphin kick on back + 75 free
-- I did the first one as assigned, but was having trouble breathing and left my inhaler in the car. Switched to backstroke kicks for the rest. It was probably the fall + cold water that triggered it; I've put an extra inhaler in my swim bag.
4 x 100 IM descend @ 1:50
4 x 50 @ 1:10
-- alternate easy/fast
-- did backstroke
4 x 25 @ :40
200 W/D (did 100)
I am really dragging physically thanks to my thyroid. Yoga was really difficult last night as well. It took all my will power to get to the gym today. (And I realize I need to gradually increase the upper body reps after overdoing it my first session.) But not so much to go to swim practice with a real team and an adult pool! As usual, Coach Cheryl gave us a great workout on stroke night. I couldn't really do it justice as I didn't have the steam for the fast parts and had breathing issues. I still really enjoyed it. Shared a lane with Wally and a Mason college student. Mason student: "You two are really fast for, er, er, uh ..." Wally: "geezers."
I'm planning on a recovery swim at Mason tomorrow over the lunch hour. Hoping I can use the blocks.
On a cheerier note, Mini Fort got a recruiting letter from a college coach today -- the first day they could contact HS juniors! Phone call to follow. There aren't that many colleges that have women's lightweight rowing, though they're good ones, so she was very excited.
Going for the daily double and some today. And I felt great doing it. Get ready in 3 weeks PWB, here I come.
I just might be able to crack 300 miles tomorrow morning, but it'll be tough in an hour to get there. I'm still 36 miles behind my goal pace, but I'll start gaining on that really quickly now. I just had to work too much and not swim over the summer, so I got a little behind schedule.
After tonight's swim, here's my GTD page:
My Go The Distance 2011 Progress
297.84 miles swum (=524,204 yards, =479,332 meters).
Most recent milestone achievement: 250 miles on 07/13.
2.16 miles (= 3,796 yards, = 3,471 meters) to next milestone (300 miles milestone).
My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:
You'll need to pick up the pace to achieve your goal this year:
My goal pace: 334.25 miles required as of today to reach my goal by the end of the event
My actual current pace: 297.84 miles as of today
400 Free Pull
300 IM (K, Dr, S by 25s)
200 Kick w/ pullbuoy out front on stomach - this was harder than I thought!
10 x 50 Dolphin Kick w/ training fins @ :55
All with minimum 6 underwater kicks each wall
#1-5 SDK on back, #6-10 Kick w/ arms at side
100 Breaststroke Kick to keep the legs from cramping up
Here's a page out of KNelson's workouts:
4 x 125 Free @ 1:30 (1:24, 1:27, 1:25, 1:24)
1 minute rest
4 x 125 Free w/ rotating 25 Fly in middle @ 1:40
25 Fly, 100 Free (went 1:27)25 Free, 25 Fly, 75 Free (1:28)50 Free, 25 Fly, 50 Free (1:26)75 Free, 25 Fly, 25 Free (1:24)4 x 75 Free Pull @ :55 (held :49-:51)
4 x 25 Free FAST @ :20 (held :15-:16)
I was feeling good tonight so I went for a 100 Free AFAP from a push (took off the drag suit, was wearing an older TYR Fusion2 jammer, did not shave)
-went :57 I was happy with this. My quads were trying to cramp off each pushoff on the turns, if I would've given even one dolphin kick in the pushoffs it would've been insta-cramp!
100 EZ and out
3800 Yards + 3300 Yards from the a.m. = 7100 Yards for the day.
Looks like I need 3800 Yards tomorrow to hit 300 Miles on GTD. That'll be tough in an hour, but possible.
Wasn't planning on swimming today at all, but didn't have anything better to do. Sorta swam on my own - the old lunch bunch group was there - but no one with any speed, they called it, I just went along with it. They don't believe in hurrying, I guess. I've really gotten used to swimming with the kids, and it's only been like, 6 months. Interesting.
16 x 50, alt back & free on :50
500 pyramid, IM
10 x 75, 25 kick, 50 swim on 1:30
3 x 300 - pull no paddles, pull w/paddles, & fins
Th Sep 1st 2011 scy
Wed: had a cold, did not train,
found out Wednesdays are LCM
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UT, main pool scy
6:30 to 7:30 dove in 6:05ish
wore new training jammer
swam my own lane
Beside Tyler, Todd, Korey, Mark & Larry,
25, 50, 75, 100, 125, 150, 175, 200 & back down
first 25 no breath
Main SET: scy
1000 fr for time
16 x 25 on 30
IM desc each stroke by 4's
500 fr for time
swam easy speed
8 x 50 on 1:00 2 each stroke
8 x 100 done
odds 1 breath on 1st 25, then 2 on 2nd, 3 on 3rd & 4 on 4th
evens 4 breaths on 1st, 3 on 2nd, 2 on 3rd, & 1 on 4th
8 x 25 k fast on on fastest pace you can hold
should have done 8 on :20 but
200 K no board,
easy speed pretty strong but not all out
I think we had done this main set a couple of months back. I used my tempo trainer and I think it definitely helped me out. I would drop down a notch every other distance.
300 Dolphin Kick w/fins
10 x 25 @ 30 6 SDK off of wall
odd back, even free
Broken 2500 w/10
10 x 25 @ 30
odd fly, even breast
500 for time
We ran out of time before we could get to the 500 for time so we actually only went 4200. I am not a distance person at all but boy did I feel good the entire way through the broken 2500. Nothing too intense.
Was cold here this morning! Swam inside.
Warm up (900)
4 x 150 freestyle/15-20 sr, 1-2 free, 3-4 back
4 x 75/15 sr kick
#1 dolphin, no board w/ snorkel
#2 flutter, no board w/snorkel
#3 dolphin on back
#4 flutter on back
Backstroke with bouy
200 (20sr) - 100 (20sr) - 50 (20sr)
Now with fins
200 (15sr) - 100 (15sr) - 50 (15sr)
- 100 freestyle to loosen up
Main Set (800)
4 x 50/3:00 FLY - FAST as possible
easy 50 free after each
200 easy freestyle
4 x 25/1:30 FASTER than above
easy 25 free after each
Warm down (200)
200 easy free
Total: 2600 yards
Today was a day not to be missed. (Please read the intended sarcasm into that.) But... today was one of those "necessary workout" kind of days. (No sarcasm intended.) Here's what we did:
6 x 50 Kick on 1:00
20 x 50 Goal Pace Free Set on 1:30
4 x 200 Pull on 3:15
Total Yards - 2800
My first 50 in the goal set was a blisteringly slow :38. Note that the goal is to maintain the same (i.e. QUICK) pace throughout the set. A :38 was just not good. On the next 50, I really focused on the push-off and dropped to :36.5 and was able to maintain a :36-:36.5 over the next 10 50s. For the next 8 50s (#12-19), I dropped the :36-:36.5s to :35.5-:36. Whoo hoo! On the last one, I dropped to a :34. YAY! While I wish the overall times could have been slightly lower (i.e. maintaining :34s throughout), I was happy to find my groove again and re-establish the breathing pattern I've been using for sprinting (i.e. 3 breaths only on the first 25). I know many of you will say that 3 breaths is too many. I agree, but it's better than I've been doing lately and it was nice to re-establish that baseline. Now I feel like I can work on getting that down to 2 breaths on the 1st 25. What I like about re-establishing that pattern is that I know exactly when the wall is coming up and am able to maintain more speed into the flip turn.
Better focus? Two breaths into the wall or three breaths out of the wall? Currently, I'm breathing with just about every right-side stroke coming back. What do you think? Where is the additional speed to be found?
Enjoy your swims today and I'll check in after another happy stroke day tomorrow!
Did some play with the weights at home last night for a little bit. I did 100 reps of the 45 pound bar in 3 sets (50, 30, 20) bench press. Did a few other things as well. I'm feeling it a little right now, but not any hurting.
8 x 50 Kick w/ board @ 1:00
400 Free Pull
4 x 200 IM @ 3:00 (held 2:41-2:44)
took 1 minute rest
1 x 200 IM semi-fast - wearing a size 30 brief with a size 38 mesh drag suit on top, push start, did not shave or taper for this
went 2:26 breathing very hard after this...wanted to die.
100 EZ kick on back
100 Free @ 1:2050 IM (12.5 of each) @ :55 these were difficult to remember to switch strokes in the middle of the pool100 EZ
3300 Yards in 1 hour
I updated my upcoming meet schedule w/ events on the header section of my blog, so if you want to race me, you know where to go!