Various pullups, push-ups, dips, rows, box jumps
10x50 on 1:10, HR<120
Had a nice swim tonight at Masters, with Greg, MG, and Meg (Matt did his own workout)
200 swim, 100 kick, 200 pull
8 x 50 on 1:05 even split
4 x 125 on 2:20 (I did im)
300 dps (did 350)
4 x 75 on 1:40 descend
200 as 50 kick, 50 pull
200 loosen and out
(Masters/Rec/2250 yds/60 min)
I spent the morning resealing cthe driveway, so I'm beat!
First day back in the pool since it closed two weeks ago
Swim/SCY/Solo @ LA Fitnesss:
10 x 100 w/fins @ :20-:30 rest
odds = swim
evens = kick
20 x 25 drill
8 x 50 DPS free w/paddles @ 1:00
I woke up feeling like death again. Mt. Fort said he was pretty miserable for a week before starting to feel better. I just went to LA Fitness for an easy swim, and am feeling a bit better after.
I am signed up for the Baierl Y meet this weekend. I highly doubt I'll be feeling 100% by then. But I may just go and swim a couple 25s to get a Y meet in (you need 3 to swim at Y Champs) and see friends. I had planned to go to the Columbus Classic in DC: https://www.clubassistant.com/club/m...1306&smid=6936. I hope I can get my training back on track for it. With all the setbacks and issues of the last two years and so little competing, I think I'm developing a bit of a case of fear of failure. I have never really gotten my mojo back since moving ... I suppose the only way to correct that is set low expectations and compete more. Any sports psychology advice is appreciated!
I am trying to make hotel reservations for Olympic Trials next year. Ouch! The rates are really jacked up and most of them you have to pre-pay fully in advance. It will be expensive viewing indeed. I also need to research places to swim while I'm there.
Updated September 8th, 2015 at 03:31 PM by The Fortress
Leg Press: 5 sets with 2, 4, 6, 8, and 10 plates, 10 reps each except 15 on the last
DBBP 1 set of 26 reps with 65's
DB deadlifts kneeling on bench: 3 x 10 x 40's, 45's and 50's resp
Leg curls: 1 x 14 x 95
Single arm lat machine: 1 x 20 x 45, 1 x 11 x 90
Dips with added elastic resistance: 1 x 10 reps
Tricep ext: 2 x 10 x 44
Shoulders: 5 sets of 4 different various DB and band exercises
40 reps on rowing machine doing plank kneebends
500 warmup fr with snorkel
20 x 15m fast / 15 easy on 1:00
fasts were sprint free (3 were from backstroke start) / easy was varioussome had flip turns at 15m mark
5 x 15 easy / 15 easy
1 X 200 3:00
3 X 100 1:40
1 X 100 kick 2:30
1 X 200 3:00
3 X 100 1:30
1 x 200 kick 4:30
1 x 200 3:00
3 x 100 1:30
1 X 300 kick --
4 X 50 descend 1:15 #4 on 1:30
4 X 25 sprint :40 #4 on 1:00
Round 1 fly, 2 back, 3 breast
7 X 200 pull 3:00
1-3: establish good pace
4-7: descend and negative split
WARM DOWN: 4 X 50 easy
I really hurt my back on Saturday and have been holed up since. I felt a twinge after practice and then at yoga felt worse as the session went on. At the end of Yoga I could hardly walk. I immediately put heat on the lower back to try to loosen it up but it just got worse all day. I have had lower back problems previously but this time its higher than normal and the twinges are pretty intense. We had friends come visit for the weekend and my wife asked me to vacuum the kids play area which I was fine with until she shouted that she had already done one section at which time I jumped and ended up down on my knees in complete agony. Sunday felt a little better and Monday better still. This morning I had a restless night and woke up with the intent of heading to the pool to try to stretch and loosen up rather than doing my normal Tuesday gym workout. At first my back was awful but it did loosen up but turns were a bear.
400 free with snorkel
6x50 catchup on :45
10x200 pull on 2:30
10x50 under/over with fins on 1min
I felt like I had not swum in a week on the 200s but held 2:05s throughout despite feeling awful. Turns were awful but on the last 2 were a little better. I used the under waters more as a way of stretching than swimming and I felt ok.
I travel to Atlanta tomorrow for work and hope the back stops twinging before I leave.
10x100yds on field
8 x (25 fast, 25 ez) IMO
50 no breath
1 X 300 4:30
3 X 100 1:40
4 X 75 1:15
6 X 50--descend 1-3/4-6-- :50
1 X 100 kick 2:15
6 X 75 kick 1:45
21 X 50 1:00
Choice--every third @ 100%
2 X 400 6:00
2 X 300 4:30
2 X 200 3:00
2 X 100 1:30
Swim second swim of each distance faster--swim or pull.
WARM DOWN: 4 X 50 easy
Not content with my current depressed state, fate sent me another battering that ruined Labor Day weekend. I caught Mr. Fort's cold/bronchitis, and it's a nasty one. Started getting sick on Friday, woke up feeling like death both Saturday and Sunday morning. I took Saturday off and staggered through two workouts yesterday and today. The timing of this illness sucks since I just took a recovery week ...
rear delt flys, 75 x 4 x 5
explosive seated row, 70 x 4 x 5
explosive leg press, 195 x 4 x 5
kneeling ab crunch, 160 x 4 x 8
straight arm seated dips, 90 x 3 x 15
hip adductor, 120 x 4 x 5
altitude drops, 3 x 5
knee tuck jumps, 2 x 5
resisted track start jumps on cable machine, 30 x 1 x 8
resisted standing broad jumps on cable machine, 20 x 1 x 8
med ball slams, 2 x 10
supine streamline flutter kicks on bosu, 2 x 100
torso rotations w/plate, 35 x 2 x 20
1000 EZ in the pool
Swim/SCY @ Pitt
I was able to go to the Pitt Labor Day practice as Jen was coaching. It was distance day and they were doing 12 x 200 etc. So I just did my own thing in my own lane. And really could't do much anyway. No energy and the cold water battered my lungs. Did a lot of chatting instead of swimming.
2 x (4 x 25 shooters + 50 EZ)
6 x 25 burst + cruise @ 1:00
1 x 50 EZ
-- I did one round at 100 pace due to fatigue
-- extra 50 EZ at end
4 x 25 backstroke w/ 12 SDKs @ 100 pace
-- Had planned on doing more but failed right away on #3-4, so quit
10 x 50 w/fins
odds = UW 15m + each length
evens = EZ
2 x 50 free w/Lochte turn @ 1:00
1 x 50 EZ
I think I will be sitting on my ass the rest of the day ... Hope everyone else is having a great weekend.
Updated September 7th, 2015 at 01:10 PM by The Fortress
This was my first time swimming in here, and the last group swim of the summer. I drove over with Matt and met Greg at the parking area. This is a smaller body of water, the second reservoir of the Deerfield River that pools up for electricity generation. I have a track of the swim noted here:
On the northeast side of the bowl we found the river spilling in, and to the southeast a white building, where water flows over a spillway and on to another reservoir. Water on the surface was great, around 74°f, but just two or three feet below our catch yielded cold water, about ten degrees cooler. Notice that one lonely tree has fallen victim to fall foliage, the only one thus far that I have seen.
Here is a picture looking east from the parking area:
10 x 100yd barefoot run on field, 10 push-ups in between
5 x 340yd (perimeter of field) barefoot jog, 12 sit-ups in between
400 ez swim
Swam a paltry 3000 - water was warm, and no buddies. Plus, my back hurt. Why? Because I'm a lazy butt and spent too much time lolly gagging in bed this morning! When will I ever learn?
10x50 on 1:15, HR<120
Some folks may consider 12 1/2s pointless or stupid. IMHO, they are essential to sprint training.
I was really tired last night and went to bed right after dinner. I usually don't remember my dreams but last night I woke up in a cold sweat around 1am thinking I had just finished the 12th 100 in the 16x100 set I was dreaming I was doing. It was very vivid and I was soaking wet and tired. I changed and went back to bed and woke up as my alarm was about to go off.
We we had a very low turnout today but a lot of my training group were there.
800 reverse IM twitch
10x50 catchup with 10 kicks per arm stroke
16x100 at 500 race pace on 2mins
1x100 with fins faster than target 100 goal time
i started out awesome today holding 56/57s until #13 at which time I went 57 high and then on 14 and 15 I slipped to 58 before finishing with another 57. Strictly I should have stopped at the first :58 but decided to just keep going since I was so close to the finish. I felt great until the last 4 and it hit me pretty hard when I started to slip. I will get through this set next time.
On the 100 from a push with fins I used my new fins which definitely have a different feel to my old ones and will take a while to get used to. I went for the 100 and felt like I died hard but ended going 46.8 which is a great time even without the 16x100s before it.
I booked my hotel for the NE SCM Meet formerly in Boston and now in Worcester on 11-13 Dec. I am going to sit down with Tom and work on taper dates but I am leaning towards doing a 1 week drop taper for the Woodlands meet on 7-8 November and then going back up in yardage followed by a full taper for Worcester. I worked on a spreadsheet of meets and events and will be very deliberate about the events I am going to swim this fall. I really want to swim a lot of fast events so will do 3 masters meets with emphasis on different events on each. I will likely do some overlap in my favorite events. Goal setting and planning is fun and definitely gets the juices flowing.
No workout Thursday, business travel
5x100yd on field
Many of you have tough business schedules, so I don't have much license to complain. But it's awfully enervating to do the early flight, all day meeting, and excruciating business dinner, with no time to swim.
Today I hoped to replicate the distances from Monday, but my calf was rebelling. Cut all the running short, no swim.
Another crazy busy day and I hope I can recall the whole workout.
400 free with snorkel
6x50 catchup on :45
12x50 kick on 1min
8x100 free build with 10 seconds straight into holding onto the wall and kicking with no breath all on 1:40
5x100 breast arms with flutter kick on 1:40
8x75 kick with fins done as odds under,over,under and evens over,under,over on 1:20
My legs were like jello today. I worked the 8x100s hard and was able to hold :58s with a nice build per 25. The kick in particular at the end was rough. The 5x100s breast and flutter kick was hard. I found the combo of kick and breast pull hard. Somehow The combo threw my rhythm off. I was coming in on 1:20ish. The underwater set with fins was good and I felt strong. I bought new fins yesterday and I felt a significant difference compared to my old fins. These are much stiffer. I was holding :50s on the 75s. I was doing this set on my back.
Heated Vinyasa Yoga, 75 min
After resigning from Team Pitt, I really wasn't in the mood to do much all day. I thought yoga might make me feel better, but it didn't.
Swim/SCY/Solo @ Sewy
4 x 25 @ 100 pace @ :10 rest
1 x 100 EZ
extra 100 EZ while I was floating around trying to decide what to do next ... settled on an aerobic set
10 x 75 w/fins @ 200 pace @ 1:15
odds = fly-back-breast
evens = dolphin kick on back or backstroke kick
10 x 50 burst dolphin kick + cruise @ 1:00
Had another long commute to Sewy today. All the construction in Pitt creates a mess on the roads. I'm still very down. If I want to keep swimming, I'm going to have to drastically change my life and my family's routine. There is just nowhere to swim during the day except Sewy. Right now, there's nowhere to swim at night either, as none of the high school pools' evening swimming programs have started. And I feel bad for my swimmers; they are bummed about me leaving. I just hope they find a decent coach.
Today is Labor Day and our practice will be for 60 minutes only.
3 X 100 1:40 1:30
1 X 250 4:00 -
Two rounds. Round 1 intervals left, 2 right.
1 X 400 kick
1 X 100 2:00
4 X 50--3 strong/1 easy-- 1:15
8 X 25 sprint :40 #8 on 1:20
WARM DOWN: 4 X 50 easy
...well, new for me. It was fun, only two other guys and the coach today. Nice to swim with someone else for a change, and we seemed all to be swimming in the same time ranges. Here's what we did:
300 fr EZ (coach calls this DPS, I'm not really awake at this point so it's EZ)
200 fly drill
300 br (negative split--I was happy just to finish this!)
200 bk hard (this felt pretty strong)
8 x 25 fly on :40
8 x 25 bk on :40
12 x 75 fr on 1:15 (these were consistently at 1:02)
Straight 1000, swum as:
400 fr (negative split--probably went 2:59, 2:58)
300 pull (negative split, I swam harder in the back half, but didn't catch the times)
200 kick (negative split... uh...)
Last set (this also served as my cool-down, since I had to get out a little early to get my youngest off to school):
5 x 75 IM (no free) on 1:40
25 EZ fr and out... (set was actually supposed to be 8 x 75 IM on 1:40, but coach said this last set we could leave whenever we needed to)
Coach said my stroke looks good and he was happy with the workout we did, so yay! Seems like a good group, I liked the variety in the workout (left to my own devices I default to all free maybe a little back).
500 kick on back, arms back, with fins
50 kick on back, arms back
2 x 25 fr hypoxic on 1:00
2 x 25 fr hypoxic on 2:00
12 x 50 fr on 3:00, broken on 0:30 as 25 hypoxic - 50 pace / 25 - 200 pace
15's down to 13's on the fasts
2 x 50 flutter kick on 2:00, broken @ 25 on 0:30
4 x 0:10 violent vertical dolphin kicking on 0:30
10 x 0:30 sprint on 1:00
0.5 mi easy running
standing calf raises
Getting over the last moments of the crud I picked up. Yesterday was the worst.
Joel filmed our 1st place relay (2 wks ago) - it was the Mixed 18+ 200 freestyle relay. We were well over 150 yrs combined - LOL. Anyhow, I was the leadoff but there unfortunately wasn't any timing pads. So I clipped the video in GoPro, frame by frame, to begin video on the frame just prior to the start horn, and stopped when our second leg swimmer left the block. It turned out to be exactly 25.0.
My head seemed to be up, my turn was crooked and my breakout from it was unstreamlined as I tried to straighten back
Not an official time, but just an indicator a sub 25 this winter can easily happen. Nerves were the reason I didn't swim one under 25 on the 50 fr, though I think I was physically able to. I think I did a 25.53, I went way too deep.
Did you know the start horn's sound travels at 340 m / s? So it takes about 0.08 seconds longer for the swimmer on the far lane from the horn to hear it. Unless multiple horns are used.
Updated September 4th, 2015 at 09:51 AM by __steve__