I had a good nights sleep but was tired when I woke up this morning. My left shoulder was much better this morning, but still a little uncomfortable until I warmed up. Today's workout on paper does not look that hard but I was beat by the end of this one. There was a fair amount of yardage of which there was a lot of kicking and high intensity 50s.
400 swim with snorkel
6x50 catchup on 50
4x(4x50 drill on 50, 4x100 kick on 1.40, 4x50 on 32)
10x(20 horizontal fly kicks on the wall, 20 vertical fly kicks hands on chest, 20 streamline vertical fly kicks, 20 handstand on bottom of the pool fly kick, 25 AFAP)
Total 4200scy plus a ton of fly kick
The 1600 of high intensity kick, literally kicked my butt. I was holding 1.20-1.23 on these but gradually got slower as the set wore on. On the fast pace 50s on 32 I was holding 29-30s. I used the drill 50s as active recovery.
I also had to rush after practice to make an all city Vistage meeting, and ended up forgetting to shave which I hate when I am wearing a starched shirt.
Got in pool while windows were being pressure washed and did about five 50's of free with about a minute rest, going about 35 seconds each. Soon the moldy deck was being blasted and chunks were entering the pool, so I rested two minutes and pushed a 50 free in about 30 and got out.
Updated February 13th, 2014 at 02:58 PM by __steve__
Just did a recovery workout today focusing on UW hypoxic work.
10 x 25 shooters w/fins @ :45
8 x through w/fins:
100 power kick, UW 15 m each 25, open turns @ 2:00
50 EZ @ 1:00
8 x 25 breast, long glide and good breakout
2 x (6 x 25 free w/1 breath @ :35 + 50 EZ)
Relatively pleased with the hypoxic efforts. The ones on the back were fairly easy.
My agility paddles have disappeared from my equipment bag. I only hope they fell out of the bag in the car that's in the shop. But I don't really think so. Weird.
PM only SCY
8x50 @ 1:00 I.M.O.
4x50 @ :50 FR kick w/ board
28x50 @ 1:00 BEST AVG**
8x75 @ 1:20 kick, last 25 under H2O w/ fins
4x50 @ :50 swim w/ grab paddles + snorkel
**So I am in Carbondale, IL with the UALR swim team for the Missouri Valley Conference Championships this week. I did this workout solo between the girls' workouts today. 28x anything best average is awful when swimming by yourself. I had no one there to time me so I am basing this off the pace clock, but my best guess is I held between 27.2-27.4. No 28s, and maybe one 26.HIGH.
4 X 150 2:45 2:30
1 X 200 kick 5:00 --
Two rounds. Round 1 intervals left, 2 right.
4 x 150 3:00
1 X 200 free 3:30
4 X 75 1:30
1 X 200 free --
150's: fly-back-breast by 50
75's: fly-back-breast by 25
4 X 200 3:20 #4 on 4:00
4 x 100 1:40 #4 on 2:30
4 X 50 1:00
descend each distance 1-4. Number 4 swim is fast
WARM DOWN: 4 X 50 easy
I also found out Monday the pool is closed for the holiday, I guess I'll be warm pooling it at the Y monday morning at 5 am. I am thankful for my backup pool.
500 free kick w/zoomers
15x100 free w/strapless paddles & bouy #1-5@1:35 #6-10@1:30 #11-15@1:25 went 1:30, 1:30, 1:30, 1:30, 1:30, 1:25, 1:25, 1:25, 1:25, 1:25, 1:20, 1:21, 1:22, 1:22, 1:22
500 free kick w/zoomers
5x100@:05 RI free EZ w/snorkle
200 free EZ
Total 3700 yards
Enjoyed a great day, especially since I continue to feel better. Was able to work on taxes for three folks in the family (via TurboTax), and will probably get around to doing my own in the next week or two. Also heard a great message at Chapel service today.
Team practice tonight (adapted from "Swim with SwimOutlet" facebook post); GregJS and I did the following, Tim did his own thing, and a new to the water swimmer hopped in and I offered some efficiency advice (best thing to tell triathletes is to work on ankle flexibility to help kick to help body position).
200 Free/150 Kick/150 Pull
4 x 50 b/c on 1:05
100 no free swim
- 6 x 75 Free
1-2 on 1:20 (80%)
3-4 on 1:15 (85%)
5-6 on 1:10 (90+%)
- half masters-minute rest
- 4 x 50 Free on :55 (hold same pace as 5-6 above)
- full masters-minute rest
2 x 100 on 2:00 warmdown (50 drill/50 swim, all choice)
(Masters/Rec/2300 yds/55 min)
I felt the water better tonight. I did the first round of the main set with the dorkel (:56, :53, :50) and the non-free IM on the second round, where we added and extra 10 seconds to each 75 interval.
I submitted paperwork for the mini meet we're holding at the end of April:
04262014 Monumental Meet.pdf
Hope to see some old friends and also new faces - stop by for a splash if you're in this neck of the woods!
Did weights earlier
2x (500 free - F)
500 one arm fist drill - F
by 50 ea arm
200 fist free - F
It was wonderfully foggy this morning in the predawn dark as I left for the pool. In the parking lot a rabbit darted in front of my car, then stopped, cocked its head, and gazed at me, rooted in place. I turned my lights on and off to see if that would scare it off, but it didn’t move, so I drove slowly around the little creature on the way out. On the way to the pool silvery outlines of deer took shape on the side of the road—a sight I’m used to, only today instead of grazing at the highway’s shoulder, they were walking along the breakdown lane on a mile-long bridge over an inlet. Go figure!
The pool was crowded—people had to actually circle!--and I ended up sharing a lane with 3 other masters swimmers for the following workout:
300 lcm warmup
16 x 50 @ 1:00, alternating 2 BK, 2 FR
3x thru, descending 200s
2 x 50 ST
4 x 400, alternating pull with paddles and FR/BK swim
That was it. My back was feeling better this morning, but kicking and flip turns still hurt so I didn’t do much of them. I’m encouraged that things are improving though. On the wringing-lemonade-from-lemons front, this injury does help me realize when I'm arching my back and losing my core support on my stroke (almost always on my right-arm catch when breathing to my left). But it's definitely annoying that after a year of springboard diving I ended up hurting myself going off a silly starting block!
During workout a bald eagle was hanging out near the pool, flying in circles and roosting for stretched at the small pond that’s nearby. (I saw the age group coach watching something over there, and asked him what was going on). Very cool!
Got back in today after another 4-day hiatus. The legs felt really weak, especially on breast. My lungs were just not there either on the longer freestyle set, so I'm going to have to build back up slowly. Here's what I did:
400 EZ mixed stroke warm-up (200 free, 100 bk, 100 br)
8 x 50 on 1:00 in 4IMO (:47, :48, :51, :51, :56, :58, :45, :43 = 6:34... not great)
4 x 50 on 1:00 in 2IMO (:47, :51, :58, :45? = 3:21... yuck!)
4 x 150 freestyle on 3:00 (2:18, 2:18, 2:18, 2:16)*
3 x 100 fr on 2:00 (asc 1:33-1:35)
100 EZ back
2000 SCY/45 minutes
*This freestyle set I was just trying to see if I could fall into a consistent pace per 50 and stroke count per length. I did manage to be pretty consistent at :45-:46 per 50... stroke count started at 14-15 and increased to 16-17 per length. This is probably my current 1650 pace, it didn't feel that strenuous, but it was not the :42-:43/50 pace that I want to be holding for the full 1650. :40+ rest was what I needed today, but it's probably far too much for 1650 training, so that will come down and the # of reps will go up over the next few weeks. Hope to be strong enough to hold that longer stroke and lower stroke count at speed going forward.
Updated February 11th, 2014 at 06:52 PM by mcnair
Monday: Drylands @ LA Fitness
face pulls, 60 x 4 x 15
rear delt fly, 75 x 3 x 8
kneeling ab crunch, 110 x 3 x 15
explosive leg press, 175 x 3 x 15
fast alternating arm press on double cable machine, 40 x 3 x 30
extreme angle goblet squats on stacked steps, 50 x 4 x 8
DB pulls to waist from plank position, 40 x 3 x 20
squat jumps w/bar, 45 x 2 x 8
good mornings, warm ups, 80 x 4 x 8
Stretching/yoga, 30 minutes
-- As I was stretching, I was watching the Olympics. And, once again, I was puzzled as to how curling can be an olympic sport when there is no athleticism whatsoever involved ..
Tuesday: Swim/SCY/Solo @ Pitt
-- I cut this really short since I was running late.
4 x 25 shooters w/fins @ :45
4 x 25 burst SDK + cruise @ 1:00
4 x 100 power kick from the blocks with open turns @ 3:00
-- 2 back and 2 belly
40 x 25 w/fins @ :30
odds = fly @ 100 pace
evens = EZ backstroke kick
5 x 75 strong dolphin kick w/board & fins @ 1:30
--- legs were really burning on these from yesterday's weights
3 x (25 AFAP + 25 EZ) @ 3:00
-- started to get a calf cramp and so stopped
A few observations:
1. My fly and free have felt awful since re-starting drylands. And it's been almost 2 years since I've done much upper body stuff bc of my elbow.
2. Perhaps bc of #1, I've done hardly any freestyle in practice. I was doing a lot of it in the fall and it felt great then.
3. Still frustrated with my lungs. The 100 power kicks seem really hard, which means I should do them more often. I'm worried my negativity about this will spill over into my 100 races. I don't feel like the same swimmer that threw down a 1:08 in the 100 back SCM a couple years ago.
4. But happily, I will be flying to CA on Friday to see Teen Fort and for some much needed sunshine. I suspect I'll just take a few days off since I will have Lil Fort with me.
I had a great nights sleep last night but unfortunately felt very flat in the pool. My left shoulder also had a slight pinch(I don't know if it was yesterday in the pool or a sleeping problem). I iced after the swim and I will just have to watch it this week. I plan on lifting tonight and will focus on legs instead of chest and back.
4x(3x100 free with snorkel on 1.20, 2x50 kick on 50)
21x100 on 1.15 swum 7x3x100 with #1 over kick, #2 working turns, #3 fast instructions to hold mid 50s
16x50 2 turn 50s on 50
I felt very stiff throughout the main set and took a long time to get going. The fast 100s I went mainly 57s but dropped the last 3 going 56,55,55. Not that great a set really but thats all I had today. I am having turn trouble again. I feel like I am pushing off in a non streamline position which causes a major loss of speed. I will ask Tom to video my turns on Saturday and see if we can figure out what's going on.
1 X 200 3:30 3:20
2 X 150 2:45 2:30
4 X 50 descend 1:00 1:00
1 X 300 kick 7:00
8 X 25 sprint kick :45
3 X 100 IM 2:00
1 X 100 stroke 2:30
Three rounds. round 1 fly, 2 back, 3 breast
6 X 200 pull 3:00
WARM DOWN: 4 X 50 easy
Had a good workout today, mostly a moderate easy workout. I am now realizing I am a decent distance swimmer and should not kid myself that I can sprint. I will continue trying just for fun but distance here I come.
500 free kick w/zoomers
400 free w/strapless paddles & bouy
8x25@:45 fly held 24's
300 free w/strapless paddles & bouy
6x25@:45 fly held 24's
200 free w/strapless paddles & bouy
4x25@:45 fly held 24's
100 free AFAP went 1:19
2x25@:45 fly AFAP held 19's
400 free w/snorkle alternate 100 swim/100 drill
300 free kick w/zoomers
Total 3200 yards
I've been quite sporadic with my attendance at the pool lately, but other things take precedence I guess. Work and house remodel mainly, but I'm still trying to stay in some semblance of shape for my meet(s) coming up soon.
I did enter a meet in western Washington on Sunday, the 23rd, in Kirkland with hopes to attend. This meets always tends to be well populated, and also has some fierce competition as well. I likey. I signed up for the 200 Free, 500 Free, 100 Fly, 200 Fly, and 200 IM I think.
The other meet I'm signed up for is in Coeur d'Alene, Idaho on March 7-8. It's a SCM meet, and I'm swimming the 400 IM, 1500 Free, and 200 Fly on Friday night. Then on Saturday swimming the 400 Free, 100 Fly, 200 IM, 100 Free, and 200 Back...as well as a 25 Free and 25 Fly in the sprint events. A few relays will make this one extra fun too.
I'm doing split requests in the meet too...planning to only race to the 800 (and 400) of the 1500 and cooldown the rest prior to the 200 Fly. On Saturday the plan is the split request the 400 Free (for a 200 Free time), since the 200 Free is just prior to the 100 Fly, and I want to go for Top Ten craziness all in one weekend.
It looks good on paper...we'll see how the weekend really goes!!!!
My swim this morning/afternoon, was kind of rushed in, since I only had a little over a 1/2 hour left of the lap swim time slot. It was mega crowded today, with no one knowing what the heck circle swimming or lane speed grouping means at all. I finally was able to get in, and then moved over with and old age group teammate of mine from way back in the day. We're both distance swimmers so we work well together. He can cream me in open water, but pool swimming is the other way around...mainly my turns are wayyyy better, and he can "outswim" me in a long stretch. Another reason I dislike long course meters as well.
400 Free warmup
400 Flutter Kick or Dolphin Kick w/ short fins on my back, while talking to Casey (who was fin kicking with a board) about my house project and other things.
prior to this set Casey said he only had 10 minutes left...so...
2 x 400 Free Pull @ 5:00 (he originally just wanted to do 1, but I talked him into it)
went 4:35, and then 4:32
We circle swam in the lane with me leading. It was good because he was near enough to me that if I slacked off I'd be getting run over. The 2nd one was a different story though.
8 x 25 @ :30 Odds EZ Free, Evens Fast Fly
1 x 200 Free "pace" or EZ. Another guy wanted me to set a pace for him to follow holding 1:20/100 for a 200 time of 2:40. I was able to do that and finished right at 2:40...he however fell way back off pace after the 1st 50. More work to do bud...
Updated February 11th, 2014 at 03:12 AM by jaadams1
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
4x100 @ 1:15 AE
"I.M. Test Set"
5x50 @ :50 FL (30.2-30.9)
6x75 @ 1:20 BK (52.8-53.9)
5x50 @ :50 BR (34.2-35.1)
6x75 @ 1:20 FR (41.9-43.9)
All of the above BEST AVG (except kind of sort of the FL, which was "smooth")
4x75 @ 1:20 swim, last 25 under H2O kick w/ fins
4x25 @ :10 rest scull
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
8x75 @ 1:15 D1-4, 5-8
8x25 @ :40 V.S.
5x under H2O returns (12.5 yards out)
400 @ 4:40 pull w/ buoy + paddles + snorkel
4x100 @ 1:05 AE MAKE
300 @ 3:30 pull w/ buoy + paddles + snorkel
4x75 @ :50 AE MAKE
200 @ 2:20 pull w/ buoy + paddles + snorkel
4x50 @ :30 AE MAKE (READ: sprint and hang on for dear life)
4x50 @ 2:00 add-on FAST by 12.5 w/ fins
Updated February 11th, 2014 at 08:34 AM by Calvin S
SCY@Fort Myers Aquatic Center
Air temp of 76, pool at 81
Partly sunny skies with humidity at 63%
Resuming my USMS Blog
This update brings mixed news. The good news is that I have been very busy with my professional contract work at UCF. The not so good news is that due to an injury accident during the last week of December, cold weather pool closures, and work travel to Orlando, the last seven weeks have been challenging.
I was playing with my daughter when we fell on the tile floor of our house where I landed on my left shoulder, elbow and forearm (but she was OK having landed on me). The aching in the left shoulder rotator-cuff area has subsided along with the tenderness just behind my left elbow. I restarted gentle weights and bands, two weeks ago, along with medium size paddle work in the water. This previous week was my first full week going between 3-4K each day.
The Lee County Senior Games meet is my next event, which I will enter this coming week. At this time, I am not planning to attend the Y meet in Sarasota.
The FGCU pool closure significantly impacted my swim training more than expected, as the FMAC cold weather policy is ridiculous, requiring a minimum a 70 degree high forecast to open. The FGCU Aquatic Center has become a worst possible case scenario with little expectations to be open again until late 2014. You would think that they would have obtained professional consultations before draining a 50 Meter pool and a 10-lane 25 yard pool in a flood zone area next to 20 acres of land similar to Everglade conditions. Needless to say, two pools that were working fine, are now empty (since early December) with serious issues. While I do not know the inside details, and no information has been provided so far, I find it difficult to understand it came to this circumstance.
Now I am slowly training my way back to "square one" or "first base" perhaps.
400 FR as 2(50K/50RALA/50CU/50DPS
5x50 FR on :50, as 25RALA/25CU *38-36
5x50 FR on :50, as 25RALA/25CU *36-34
5x50 FR on :50, as 25CU/25SPL-11 w/snorkel *35-34
5x50 FR on :50, as 25CU/25SPL-12 w/snorkel *34-32
---200 BK DPS
4(5x50 FR on :50, :30 rest)
rds#1-2) *35-34 w/M-agility paddles-snorkel-tube-buoy
rds#3-4) *33-32 w/L-agility paddles-tube-buoy
---200 BR Kick
6(4x50 FR on :50, :20 rest) w/fins, 1)kick on side, 2)25RA/25LA, 3)50 CU, 4)50 DPS
---200 D/kick on back
4(5x25 FR on :40) 1)kick w/bd, 2)RA, 3)LA, 4)CU, 5)SPL-11/12
10x50 FR on :50, SPL-10/11 *33-36 w/snorkel
200 IM EZ
After feeling awful for two weeks, I am now beginning to feel like I can swim again. Eventually I hope to blend in some quality sets, base sets, and some IM sets.
Well, my turn on the sick train appears to have ended. Caught the upper respiratory bug going around the area and spent Wed and Thurs in bed (b/c in pharmacy you can only be sick on your days off), then staggered through the weekend at work. Still have a cough but ventured to the pool anyways ...
200 FR/200 BK/200 IM drill
600 Shark Swim
2 x (4 x 50 on :50 - IMO down and easy free back)
100 loosen and out
(Solo/Rec/1700 yds/30 min)
Breathing was better than expected, but lack of feel in the water was right where I thought it would be. Planning to take it easy this week and get back into the groove of things.
I enjoyed a really fun practice with the PCST masters on Saturday. We had 11 swimmers—apparently a near-record for a masters workout at this pool! It was a warm sunny morning, and there was a nice sense of camaraderie as we did the following workout:
350 scy warmup [There was something longer, but I cut this short so I could start the set with two swim buddies in the next lane.]
200 pull w/ paddles @ 3:00
2 x 100 kick @ 2:00 [officially with fins, but I didn’t have any]
4 x 50 with all equipment @ :55
6 x 75 (k/s/s) @ 1:20 [fl/bk/br/br/bk/fl]
6 x 50 d/s @ 1:00
Then, since several swimmers are headed to Auburn next weekend, we all headed to the far end of the pool for some start/turn workout. And afterwards—a 6 x 50 free relay race! It was a fun morning.
(And today's blog title? That was the coach's way of checking that we had understood one of the above sets. I like this team!)
Unfortunately, I tweaked my lower back on one of my starts. The acute pain lasted just a few minutes, but I’ve been having dull achiness ever since, and am still moving around gingerly.
This afternoon instead of heading back to the pool I opted for a swim in the gulf. It was a nice sunny day, with air temps in the low 60s, and water temp about the same (it’s warmed up quickly in the recent warm weather). I was in for about an hour, swimming back and forth along the stretch of beach where the depth is sufficient to swim on the near side of the sandbar. There was a bit of surf, enough to make the water bumpy, which at first felt uncomfortable with my back, but either it loosened up or I got blissy enough as the swim went along that I forgot about it.
There was some current today and some wind, enough to make it noticeably more difficult going east, then easy and fast going west. Every now and again I would turn over and do a few strokes of backstroke, just to admire the sky and catch a glimpse of the happy snowbirds strolling along on the beach. (Afterwards a couple told me the sight of me swimming had prompted them to get outside for a beach walk!) When I finally decided I had had enough, I got out and warmed in the sun for awhile on my beach, then headed up to the hot tub for a nice relaxing soak. I’m definitely enjoying the cushy OW swimming life here!
Weights on saturday and today
20 x 25 on 0:30 free
20 x 25 on 1:00 various
24 x 25 on 1:00 free as:
odds - 12.5 AFAP / 12.5 formevens - 12.5 form / 12.5 AFAP
10 x 25 on 1:00 FK as:
odds - 12.5 AFAP / 12.5 easyevens - 12.5 easy / 12.5 AFAP
First swim since friday, had reserve weekend with no time available. If it wasn't for the mild financial buffer that comes with it, I would have retired years ago (I am an E6 with 25 year's combined AD and res).
Updated February 10th, 2014 at 08:26 PM by __steve__