AM only SCY
* It was barely 50 degrees outside, overcast, and the LCM pool temp was 67. I decided to swim in the heated SCY pool instead.
300 pull w/ buoy + paddles + snorkel
100 I.M. drill
5x100 @ 1:15 AE
8x25 @ :30 V.S.
400 @ 5:00 AE pull w/ buoy + paddles
4x100 @ 1:10 STRONG
300 @ 3:45 AE pull w/ buoy + paddles + snorkel
4x75 @ 1:20 BEST AVG (43.9, 43.8, 42.9, 43.8)
200 @ 2:30 AE pull w/ buoy + paddles + snorkel
4x50 @ :50 @ 200 PACE (28.8, 28.0, 27.9, 28.0)
100 @ 1:15 AE pull w/ buoy + paddles + snorkel
4x25 @ :40 FAST
200 EZ kick w/ board + fins
I think Tuesday and Thursday will be my distance free days so that I don't have to worry about running people down. Monday, Wednesday and Friday I will try to do more short sprints, stroke and drill since I will have to deal will manatees in my lane.
I am running off some of Kris Houchens workouts from 2011 to round me out a little. The long set was supposed to be odds pull evens swim but I knew I couldn't make the interval without my paddles.
4 times thru
100@2 free kick w/zoomers
100@2 free 75 build + 25 EZ w/zoomers
4x600@10 free #1-3 w/paddles & bouy #4 swim went 9:24, 9:24, 9:17, 10:22
200 free kick w/zoomers
100 free EZ
100 back EZ
Total 4000 meters
600 drills, free
50 for time (snorkel, short fins)
0:45last few meters accidentally slipped under lane line (shared lane)
50 easy kick
3 x 50 free (+ 50 recovery) on 2:00
2 breaths and 0:35 for all 3
50 free @ 95% (snorkel, short fins)
My back is about 50% recovered to normal. Still, no flip turns. Despite this, my swimming form felt better than ever.
Updated May 20th, 2014 at 07:05 PM by __steve__
3 X 100 2:00
1 X 200 3:30
2 X 100 1:45
1 X 300 5:15
1 X 100 1:45
1 X 400 --
10 x 50 kick
4 on 1:15
4 on 1:10
5 X 200 IM 4:00
12 X 100 free 2:00
WARM DOWN: 4 x 50 easy 1:00
Friday, May 16
8 x 100 kick 2-2:10, 2-2:05, 2-2:00, 2-1:55
50-100-150-200 50 sec base
50-100-150-200 50 sec base pull
50 fly/back-100 IM-150 25 fly/50 back/50 breast/25 free-200 IM 50 sec base
Sunday May 18
5 x (200 on 3:20 then 2 x 100 on 1:40)
200 on 3:20
12 x 50 on 1:10 odd 25 scooter drill/25 swim evens alternate 25 4 kicks/1 pull fly/25 fly and 2 kicks/1 pull breast/25 breast
I had a rough weekend. My feet and hands are better but other parts are acting up. Without any TMI, I'll just say it was an immodium/zofran kind of weekend.
I did have the pleasure of going to my ten year old son's swim meet. When he was younger he really struggled to learn to swim fly. His team is into getting everyone to do their IMX (200 IM-100 fly-100 back-100 breast-200 free). Last year, he swam the 100 fly to finish his IMX and I was very proud of him for getting through it and not giving up (He was near vertical the last 5-10 meters). On Saturday, he swam the long course version for the first time since that swim and dropped 46 seconds (!). He made an A time and won the event. This encouraged me to go to the pool on Sunday even though I didn't feel very well. I skipped the first 30 minutes of the work-out and was still pretty tired at the end but am feeling a little better today (I won't likely swim again until Thursday since my husband is out of town and there are some end of year school things to attend so it was good that I made it yesterday).
Shoulders totally shot from zip-lining on Saturday - but I don't regret a thing!
Water was nice and cool, and it's starting to really get light outside by the time workout is done.
5 x 400, descend 1-5; last 2 were pull (that's when I realized my shoulders were toast)
8 x 25, drill/sprint; stroke/free @ :30
500 odds & ends cool down - including 200 kick
**Having a bit of a time trying to feel "up" - last 2 weeks at work have been kinda rough, emotionally. Not been having really any fun at the gym, can't seem to get myself out of bed and to the pool on the weekends. Looks like my vacation next week is right on schedule.
I had a pretty good nights sleep but woke periodically throughout the night. I suspect it's going to take me a few days to completely readjust to central time. Today's workout was very long and pretty tough after a almost a week out of the water.
400 free with snorkel
6x50 catchup on 45
3x1000 pull with paddles on 12 mins descend 1-3
10x50 kick on 1min
8x75 on 1.10 swum 50 drill, 25 fast
i did not have a very good feel for the water today but aerobically was not too bad. I descended as instructed on the 1000s pull, going 10.50, 10.40 and 10.30.
I am convinced I have a killer 1000 in me sometime in not too distant future. I just need to transition my workouts into meet performance. I think part of my problem with the 500 and the 1000 is that I don't just let go, I don't attack these like I should.
This one felt like a long workout but considering the week I had and getting over the flu I was pleasantly surprised how I felt.
A great one today, but I worked so hard I am not sure I'll be able to handle tomorrows workout. I don't want to waste Tuesday and Thursday when I don't have to share but today I was lucky in that the first person to join me didn't start until my backstroke set.
Only my free and fly feel good. Breaststroke my knee kept clicking today and on backstroke I just didn't have the energy.
I do have to remind myself I am doing weightlifting 3 times a week and yesterday was one of my sessions.
3x100 IM done as a straight 300
2 times thru @:15RI
100 free kick w/zoomers
100 free w/zoomers
4x250@5:30 as 200 IM + 50 IM order holdind 5:07's
10x50@1:15 Back w/paddles held 57's not great but I was hurting by now
200 Free EZ
Total 3000 meters
Swim/LCM @ Pitt:
4 x (25 scull + 25 swim w/paddles)
4 x (25 shooter + 24 EZ w/fins) @ 1:10
--One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.
4 x (25 drill + 25 swim w/fins), IM order @ 1:00
8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
4 x (50 AFAP w/fins + 150 EZ)
1 = fly (26 flat)
2 = breast ( 30 flat)
3 = kick (28 flat)
4 = back (28 flat/low)
-- missed one 100 recovery
Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:
12 x 50, 8 of them back w/paddles @ 1:15
2 x 50 kick @ 1:00
-- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.
Total: 3300 m
200 FK with board and snorkel
30 x 50 on 1:00 as:
12.5m AFAP flutter kick / 37.5 easy free
Back about 30% better than yesterday.
My kids are 17 and 15, girl and boy respectfully. The greatest challenge I have ever experienced is being the best parent for them that I can. Sometimes it seems like I have no idea what I'm doing.
This week I was in South Korea with work. It is a very beautiful country with amazing history, culture and unbelievable countryside. Seoul is very hectic and crazy like most major cities with a very interesting mix of old and new, eastern and western influences. I must also say it is by a long way the cleanest major city I have ever been to.
Ahead of the trip I made arrangements to swim at the Seoul Olympic pool but due to a number of things I was only able to swim once the entire week. The company we are partnered with decided to upgrade our hotel arrangements which was very nice of them but it meant I was even further from the pool. Due to breakfast meetings the first few days I was unable to swim early and then we had all day meetings. One of the days we drove 2 hrs south to Sejong the new city where many of the government ministry's are being relocated. I did a couple of 4-5 mile runs the first couple of days which made a nice change but also meant I hurt in areas I don't normally hurt, like my calfs. On Wednesday I started to feel flu like symptoms coming on. We had a conference our partner put on Thursday and I don't know how I got through the day but somehow I did. On Friday I had to excuse myself from meetings and spent the day sleeping at the hotel. Saturday before we left I was determined to get a swim at the Olympic pool and I swam a short swim which was awesome. I swam Olympic trials in 88 and had friends who made it to the games that year and it was very inspiring to be able to swim in the pool. The facility is looking quite old but still well worth the visit and something I will remember for a long time.
I arrived back last night and despite still having some head congestion I feel much better and it's great to be home. I am really looking forward to getting back in the pool this week and getting refocused on my swimming. Worlds are just around the corner and I need to start ramping up my efforts.
My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.
Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.
250 free kick w/zoomers
interupted for instruction
250 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
200 free kick w/zoomers
a breif conversation with Tom Dunlop answering training questions
300 free kick w/zoomers
500 free w/snorkle maintain 6 beat kick
Total 3000 yards
Now it is time to put my training plan together for Long Course Nationals and figure out my events.
Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.
6 x w/fins
75 back w/paddles @ 1:30
50 double shooter @ 1:00
6 x 100 w/paddles
odds = back
evens = free
I was relieved when I came in and it was long course! I even had my own lane most of the time.
4 x 25 scull + 25 free w/paddles
4 x 25 shooter + 25 EZ w/fins @ 1:15
4 x 50 burst + cruise
4 x (25 AFAP + 75 EZ)
5 x (50 AFAP w/fins + 150 EZ)
1 = breast (29 high)
2 = fly (26 mid)
3-4 = backstroke (28 low)
5 = kick w/board (28 flat)
8 x 50 DPS backstroke w/paddles @ 1:15
Total: 3250 m
Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...
I've been in the pool fairly consistent of late, though not blogging about most of it. Probably swimming 3 days a week for the most part, but I'm trying to ramp it up a bit for my upcoming USAS meet here in two weeks.
I went in this morning to swim again with Jared, who is great to train with, though he didn't show up this morning...his mom said he'd be there tonight, and since I wasn't working, I made plans to come for a second swim.
10 x 100 Free @ 1:30 warmup
8 x 100 flutter kick w/ board @ 1:55 (held 1:35s)
10 x 100 Free Pull (75 Pull/25 Scull) @ 1:30 (1:25s)
8 x 25 Fly @ :30
8 x 25 Fly @ :30
3300 Yards in the morning
PM Workout 5:00 pm:
This was with Jared...he was my rabbit, but I also kept him going too. He trains solo now too, and welcomes the training buddy.
4 x 400 Free @ Desc Interval (5:10, 5:00, 4:50, 4:40)
I went 4:35/4:38/4:40/4:43
Jared was about 1/2 a length ahead of me till the last one when he was nearly a full 25 up on me. I'll let it slide though...he's only 16. I was a hurting mother by the end of this, but it was good.
400 Free broken at 25s w/ pushups
1st length, 1 pushup
2nd length, 2 pushups
etc., etc. Up to 16 lengths
We started dying around length #10, over halfway done with the swim, yet barely into the heavy back half of the dry land. Couldn't actually do all pushups in each series without a break or two!
6 x 100 Flutter Kick w/ board @ 1:55 cruise
7000:Yards for the day, and a god-awful amount of pushups!!
PM only LCM + Weights
400 swim w/ fins + snorkel
4x150 @ 2:00 pull w/ buoy + paddles + snorkel
6x50 @ 1:00 k/dr/sw FL
200 @ 3:00 50 FL STRONG/150 AE FR
6x50 @ 1:00 k/dr/sw BK
200 @ 3:00 50 FL/BK STRONG/100 AE FR
6x50 @ 1:00 k/dr/sw BR
200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR
500 EZ kick w/ fins + board
1x10/2x15 DB shoulder press (20, 35, 35)
1x10/2x15 DB single-arm bicep curls (20, 30, 30)
1x10/2x15 DB triceps extension (30, 45, 45)
1x10/2x15 DB single-arm row (30, 45, 45)
1x10/2x15 DB bench press (25, 40, 40)
2x 3x10 "empty cans" (10, 10)
3x15 hip abductor (110)
3x15 hip adductor (110)
500 FK with board and snorkel
20 x 25y on 0:40 burst FK and cruise with board and snorkel
50 free moderate with one breath
2 x start + B/O + 3 strokes
On second one in mid air my lower back had a high voltage jolt of pain. crawled out - ice, ibuprofen, icy hot therapy LOL
12 X 100
4 on 2:00
4 on 1:45
4 on 1:40
2 x 100 kick 2:30
6 x 50 kick--25 fast/25 moderate-- 1:15
4 x 50 1:00
prepare for broken 200's
3 x 200 Broken @ race pace 7:00
Broken :10 @ 100
4 x 300 pull 5:00
WARM DOWN: 4 X 50 easy
200 Fr/200 IM drill
400 Shark Swim
4 x 100 on 1:25 (75 Fr/25 Bk)
4 x 50 (25 Fr DPS/25 IMO Fast)
200 loosen and out
(Solo/Rec/1800 yds/35 min)
In before work.
Today I was in the mood for a good distance set. There were 2 lap lanes so I only had to share for a short time with a swimmer I know Daves and he waited for me to go on my intervals or moved out of my way when he knew I was coming thru.
Did a nice long set the goal was to hold my 1:36 pace per 100 and I nailed it today holding between 1:31 and 1:34. This is a good indication that my training for the 1500 will be better than last year.
I have also been weightlifting twice a week for the past 2 weeks. I may up this to 3 times. This weekend I am going to plan out my long course season.
500 free kick w/zoomers at good pace
15x100@1:45 free w/paddles & bouy holding 1:33's form most
200 free kick w/zoomers
300 free w/snorkle and maintain 6 beat kick
200 free EZ
Total 3200 meters
WARMUP20 x 25 on 0:30 free
18 - 21 strokes18 - 21 seconds
16 x 7.5 on 0:30 breakout to stroke drill (+7.5 glide)
6 x 7.5 on 0:20 breakout to stroke drill (+7.5 glide)
4 x 25m FK on 0:30
23, 24, 27, 27
I have quite a short stroke for being 6'1" with armspan of 6'4". Tried to lengthen it a few times during warmup but the time didn't change and I was more spent afterwards. Not sure improving my SPL would make me a better sprinter.
Breakout drill seems to be helping
If I can make 5 x on that kick set, it would be a sure sign of progress.
Shoulders, triceps, abdominals
5 vertical jumps with (4) bands (back started hurting)
20 jumps from seated position with (4) bands resting 15 seconds between each jump
Updated May 15th, 2014 at 11:39 PM by __steve__