I managed a great 200 breast considering I don't swim it much because of my knees. My 200 IM was 5 seconds faster than my best last year.
Tomorrow is the 200 fly, 50 free and 400 IM to finish my IMX. I want to go 3:12.07 or better tomorrow in the 200 fly. Hopefully I can get there.
Swim/SCY/Solo @ Pitt
4 x 25 shooter w/fins @ :40
2 x 25 burst SDK + cruise from a push @ 1:00
5 x 30 burst SDK + cruise back from the blocks
4 x (broken 100s + 100 EZ)
done as 4 x 25 @ :40 @ target 100 pace, no fins
1 = free, goal = 14+ (13/14/14/14)
2 = free, goal = 14+ (13/14/14/14)
3 = breast, goal = 18+ (17/17+/18/18 high)
4 = flutter kick w/fins, hold :11s
After the first set, I was pretty convinced that I couldn't do 20 x 25 @ 100 pace without fins. But I decided to give it a try with freestyle, expecting to miss a few. I also bumped the interval to :45, consistent with what Rushall says is acceptable for older drop dead sprinters.
20 x 25 @ :45 free, no fins
-- trying to hold 14+s
-- made them all except #20 where I cramped and couldn't swim through it.
-- getting to 30 of these reps seems really hard
I was pretty tired when I got in the pool. My shoulders felt fatigued form all the fly yesterday. But that didn't stop me from having a good workout.
I've been thinking a lot about USRPT lately. So far I have the following thoughts:
1. RPT is not all that new. Salo and his high intensity style workouts have been around for awhile.
2. Rushall takes the idea of RPT and isolates it to the exclusion of everything else -- literally.
3. He ignores research on the important of strength training.
4. He is a bit cult-like in his declarations. Sometimes I feel like he's a swimming scientologist.
5. I don't think USRPT applies at all to 50s, and Rushall seems to have conceded that they're unique.
6. I think equipment helps and can transfer. Honestly, fins helped me become a great kicker.
7. I don't mind using his 20-30 x 25 set to train for 100s, but that won't be the exclusive way I train for them. I will still use high intensity max rest sets as well.
8. His sets are a great way to maximize your race pace training. But is maximizing RPT really a value in and of itself? More is better just for neural patterning? How much neural patterning do we need?
9. Do you really have to go all in with USRPT? Or can you dabble in it for certain events?
Yesterday I got in for a throw down challenge workout that Scotty texted me, but just didn't have the energy at the end of the day... I was swimming slower than I have swum in a couple of years; just not recovering as quickly from the hard workouts this week. Here was the set:
6 x 500 on 10:00
500 EZ warm-up
*I was so worn out by this time that I decided to break up the fly into 5 x 100 on 2:00. Ran into Scotty today and he said when he did the workout (the one he proposed!) he felt too tired so left out fly altogether... I win. (Though his 500 times were a lot better on the rest). My EZ free warm-up actually felt quite hard even though it was slower than my usual warm-up pace. My third freestyle 500 was basically just a slow recovery swim. I was sore and ached all over.
Today I did 20 minutes (4K) on the rowing machine and 20 minutes of stretching on the mat to try to loosen up... even the rowing feels hard now. I got into the pool and did 1700 in drill after that. Not very impressive. hopefully i'll be a little better recovered for tomorrow's 80 x 25 on :45 workout with the gang.
Swimming = 16.75 miles
Rowing = 23K
Updated January 12th, 2014 at 01:05 PM by mcnair
If you are a Masters swimmer, you know there are a lot of swim meets during the winter months that you can choose (or not) to participate in. In our area, we have a series of meets that start in November and go through March. There is one meet per month. Our Coach, Sue, usually trains our group in such a way that those who wish to compete in the meets are prepared to do so. There is an extra boost to this training that starts in January. That means interval speed training, starts of the blocks, IM sets (or stroke sets-doing something other than Freestyle), and general technique work. Meanwhile, back at the U.S. Masters - national level, there is a competition called the 1 Hour Postal Swim that runs from 1-31 January. Yes, that's right. You guessed it. We are training for meets, but we (many of us, anyway) are going to participate in the Hour Postal, as well. We don't often get much in the area of long swims to prepare for the Postal because we are stroking it out and doing shorter distances to prep for meets. This year, thanks to Sue (and the wonderful management at our pool), we are being given the opportunity to train for the Postal. We are getting an extra hour of practice one day a week for the next couple of weeks to do some long swims. Yay! I am so excited! Wish us luck! And, here's hoping the weather doesn't ruin our long swim training time!
I woke up early again this morning and once again felt pretty good. My daughter had two school events on Wednesday and Friday; her squad does not swim on Thursday and there is a meet this weekend she is not swimming. As a result she would have missed 5 days of practice and with her having an open meet next weekend we decided she would swim with me on Thursday and today. She did awesome on Thursday as I previously blogged. Today she did even better, swimming with the masters and doing most of the sets we did and this time without fins. I am so proud of her.
Today's workout was a mix of aerobic and up tempo pace work.
400 swim with snorkel
6x50 catchup on 45
12x50 drill swim by 25 on 1min
4x(200 even pace on 2.30, 50 back on 40 fast, 50 easy recovery on 2mins)
3x400 swum #1 with snorkel and over kicking, #2 perfect stroke, #3 strong on 6mins
4x25 swum, 12.5 easy, 12.5 fast with turn, and 10 seconds rest
I felt quite good on the 200s going 2.01,2.00,2.00,1.59 by round. The 50s back felt really strong and I held 31s throughout. This set was good because we had lots of rest. My daughter did 150s to my 200s but on the same times on her 150 as my 200 and the same time on the fast 50 back. On the 400s the last one I went 4.15 and felt pretty good(probably 80-85% effort) the other two I held 1.10 pace per 100. I am slowly starting to feel better.
We are doing a meet warmup, one quick swim, and a meet warm down tomorrow. It's been good the past three days swimming under 4k and I am really looking forward to next week. I have arranged to be off work on Thursday so will shave down after a short swim ahead of the meet Friday. Can't wait.
Have I said, I am so proud of my daughter, she rocked today!
20 x 25 @ 1:00
Drill, bk, drill, br
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board 25 FR/25 BR
100 I.M. drill
5x100 @ 1:20 D1-5
8x25 @ :40 V.S.
4x75 @ 1:20 BEST AVG (41.4, 41.6, 42.4, 42.5)
3x100 @ 1:10 AE (1:03, 1:03, 1:03)
4x50 @ :50 200 PACE (BK - 33.2, 34.1, 35.0, 35.1)
3x100 @ 1:10 AE (1:03, 1:04, 1:04)
4x75 @ 1:30 k/dr/sw I.M.O.
4x75 @ 1:00 Descend by 25
8x50 @ :40 swim w/ grab paddles
12x25 @ :15 rest odd: V-sit scull, even: under H2O FL kick
4x100 @ 1:45 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:40 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:30 FR kick w/ board
Swim/SCY/Solo @ Pitt
4 x 50 fly drills
8 x 25 shooters w/fins @ :45
8 x 25 burst + cruise @ 1:00
4 x 25 AFAP from the blocks + 75 EZ
-- IM order
-- I felt really sore from weights, but my times were typical of what I usually go sore or not
20 x 25 fly @ 100 pace w/fins @ :40
-- My goal time was 11 high-12. I made them all! I was quite surprised given how sore I felt.
-- I did reduce the # of SDKs off the wall to 8-9.
-- I guess next time I do this set I will add repeats. I don't think I can reduce the interval yet and Rushall specifies 30 x 25.
20 x 25 backstroke kick w/fins @ 100 pace @ :35
-- I reduced the interval on these. My goal time was still 12.
-- I missed #11 and skipped #12 and then made the rest.
-- I took 9-10 SDKs off the wall.
I quite like the Rushall 25 sets for working on 100 pace. I didn't have any lactate acid build up. The hypoxic element and my lack of aerobic conditioning are really the limiting factors. Well, and the 25s do get more difficult as you progress. It was a mental challenge for me to get through 20 x 25 fly. But doing this set will give me some confidence for my 100 fly this season. Yeah, I know Rushall doesn't like fins, but I'm never doing that many 25 flys without fins or my shoulders would likely break off.
I've been doing weights for 4 weeks now. I am due for a recovery week where I skip them. That will make my pool workouts more pleasant for sure!
I did enter myself in the Allegheny Y meet on Jan. 19. But I am not at all exciting about racing right now, so I may bail. We'll see as it gets closer.
I figure that swimming 2-3 days a week is sufficient enough to keep my body in shape. Actually keeping it in superb racing form, I doubt it, but we'll just have to see with this weekend's meet on Sunday. At least it's right here at home.
I also have to deal with a 12 hour workshift tonight, ending at 3:00am, then have to wake up on limited rest to prepare for and host a birthday party for my daughter...then off to work again Saturday afternoon again. I love my job sometimes!!
All this in turn with working on my house project has made me one tired James, but that's not going to stop me from giving it all I can at the meet. I did hold back a little bit on my event selection, but not much.
400 IM, 200 Fly (in the 200 Free event), 200 Fly, 50 Fly, 500 Free.
It's a low turnout this year, at least on the online entries...only about 40 or so. We'll see how many paper entries got turned in. This LMSC tends to have quite a few of mail in entries as the online thing just went "live" with us last season...but it is catching on quickly.
My swim this morning...as I drug myself across the pool deck before waking up on splashdown:
Kick Set (all flutter kick w/ board):
4 x 50 @ 1:00
3 x 50 @ :55
2 x 50 @ :50
1 x 50 @ :45
4 x 50 @ 1:00
3 x 50 @ :55
2 x 50 @ :50
1 x 50 @ :45
That double descend was fun...especially on the 2nd one but I made them all
4 x 175 Free Pull @ 2:15 (held them between 2:00-2:03)
4 x 75 Free @ 1:15 (attempt to hit or beat my college lifetime best 100 Free time - 46.75)
I was around :46-:47 on all of these. Hard to believe I used to be that fast.
I was lazy at this point and got out...plus I had to meet my dad back at home to work on the house.
12 X 100
4 on 2:00
4 on 1:50
4 on 1:40
4 X (8 X 50
Round 1: kick on 1:15
Round 2: free :50
Round 3: stroke--2 of each-- 1:15
Round 4: 25 sprint/25 easy- choice - 1:15
Break between rounds
4 X 400 pull 6:15
1-3: negative split #4 best effort
WARM DOWN: 4 X 50 easy
I don't know how but I set the alarm for 7am this morning which is almost 3hours later than I normally wake up. I did wake up around my normal time but was running 10minutes later than usual. Despite having a different start to the morning I felt good. I still don't feel easy in the pool but today was a much better day.
400 swim with snorkel
6x50 catchup on 45
8x100 kick on 2mins with instructions to be no quicker than 1.30
5x200 on 3mins swum smooth with the 3rd 50 AFAP
10x50 drill, swim by 25 on 1min
16x25 on 30 with odds swum as 12.5 fast, 12.5 easy with a turn, evens swum as 12.5 easy, 12.5 fast with a turn
I held 1.27-1.30s on the kick 100s. The 200s felt smooth and I felt good on the 3rd 50s going fast. I held between 2.07-2.09 on these. I focused on hand entry, turns and breakout on the drill set, and again felt pretty good. The 25s were fun. All sets were swum with a group of lanes which was also fun; often I end up doing more yardage on quicker times than most lanes, so swimming with others was good fun.
There was a huge car crash on I30 early this morning so I have decided to work from the house today so I get to avoid 2hrs of driving today. I am sure this will help with my mental state. I am sure no one likes traffic jams, but I find a few hours in traffic just wrecks my day, so today I have made an executive decision and i am going avoid it.
The pool is too warm for a meet let alone any fast swimming. I did feel better not being on Mucinex DM today. Since I had a pace swimmer next to me during warmup I could help but push more than I should have today.
500 free kick w/zoomers
5x100@1:45 free w/strapless paddles & bouy smooth
8x25@:40 torque drill w/strapless paddles, snorkle & bouy
8x25@:40 angle arm fly w/snorkle
200 1 arm fly
200 fly kick on back w/zoomers
200 breast kick
5x100@:05RI odds free evens back
Total 3000 yards
I was pretty beat today by the time I got into the pool. Only did 2000 yards and a lot of it was drill. Not even my 18-minute, 4000-meter row and long stretch before hand could loosen me up enough to be very productive today. The hard 50s yesterday finally took it all out of me.
Swimming = 14 miles
Rowing = 19 K
500 of slow motion swimming WFP
10 x 25 all-out free on 1:00 hypoxic WF
10 x 25 almost all-out free on 1:00 hypoxic WF
200 easy swim
8 x 25 flutter kick with board (all-out initially for each length then easy coast kick to wall)
throttled all-out kick portions just below acidosis.
I swam this evening so I could get some extra sleep last night. It felt really good to wake up and have breakfast with my family for a change. My dad and daughter joined me this evening and to my surprise my 10 year old daughter put fins on and did my workout. This was really fun.
800 free with snorkel
10x50 drill swim on 1 min
6x100 best average kick on 2mins
3x300 swim with snorkel on 4 mins descend 1-3
2x500 swum as 50 kick, 50 swim with 30 seconds rest on #1, 25 fast, 75 DPS on the second
I did not feel very good at all tonight. I was just struggling getting going. I held between 1.20-1.22 on the kicks which is considerably slower than I have been the past couple weeks. I descended from 3.28, 3.20, 3.13 on the 300s and despite this being pretty slow felt awful. I am going to relax, forget about this one and move on tomorrow. This is the first workout I have done under 4k in months and months so at least my yardage is dropping so I will start to feel some speed soon.
PM only SCY*
* First time swimming SCY since the final day of the Pro-Am back on December 22nd!
8x25 @ :15 rest
odd: single-arm BK
even: swim BK
4x100 @ 1:20 AE BK
^^ This was a "weak stroke" warm-up. Definitely the most backstroke I have done in a practice since high school.
3x "ghost turns"
4x 15M "drag race"
4x25 "mid-pool 25s"
4x150 @ 2:15 swim w/ paddles 4 breaths/3 breaths/2 breaths by 50
4x75 @ 1:30 k/dr/under H2O kick w/ fins
I’m glad I had a good swim at the pool last Saturday, because the cold snap meant that it didn’t open up again until Wednesday afternoon. I felt sludgy and unmotivated for my workout that afternoon. The pool was crowded—they only opened a limited number of lanes, keeping the deep end covered, and the Sewanee college kids were back, plus a group of Navy candidates doing their swim test (for which they apparently were not allowed to wear goggles, since none of them were). That only left a couple of lanes for lap swimmers. This is what I did:
1000 scy warmup
8 x 25 @ :30, 2 each stroke IM order, odds ez, evens fast
Super-duper math set
30 x 50 @ 1:00, with (cumulatively unless noted otherwise)
Multiples of 3 = breaststrokeMultiples of 4 = backstrokeMultiples of 7 = flyEverything else FR, with strokes falling earlier in the IM trumping those falling laterPrimes = kickTriangulars = sprintSquares = double distance (ie 100) @ 1:30Perfect numbers = appropriate stroke backwards (feet first), not worrying about interval (or about sprinting on #28)
[The original math set (rules 1-4) had previously morphed into the “super math set” with the addition of rule 5. The last time we did that one, I was thinking about what other complications one could add, and came up with the last 3 constraints. I have to confess I got a bit confused on a couple of the 50s, but the set at least did keep me moving in the water on a day when I wasn’t feeling that into the swimming. I want another go at it, on a day when I can go up to 50, because it seemed a shame not to get to swim double distance fly.]
This morning I enjoyed a double dip, in the gulf and then in the pool. The day was gray and misty, and with air temps in the 40s—perfect for hopping in the ocean! It was actually really beautiful out there, with the gulf fading indistinguishably into the sky when I breathed seaward, and everything made hazy and magical-spooky by sea smoke. The water was still enough, and the tide high enough, that I could swim on the near side of the sandbar close to shore. I stayed in for about 30 minutes, but the last 10 or so of that was spent just floating with my eyes closed and enjoying the gentle rhythm of the water.
I was chilled through when I got out—water temps have dropped to 52 here—but warmed up quickly inside in front of the fire. Later in the morning I drove over to the pool for my second swim of the day. There was just one other swimmer in the 20-lane pool when I arrived around noon, but he got out shortly after my warmup, and I had the whole pool (not to mention the longsuffering lifeguard) to myself under the gray drizzly sky for the rest of this practice:
1000 scy warmup
FR/IM flat-topped pyramid
400 FR pull
200 FR pull
All FR = 1:30/100 interval, all IM = 1:45/100 interval
500 warmdown + play
That was it! There’s no more super-cold weather forecast during the rest of my stay, so I hope the pool will stay open regular hours for the duration. I’ve missed the morning LCM swims!
Enjoyed a relaxed day including a noon swim:
- 200 Fr/200 Bk/200 IM drill
- 200 Shark Swim
- 1 x Noah's Ark with AP
- 1 x 100 kick
- 2 x 50 (25 stroke IMO FAST into 25 eazy)
200 perfect stroke with AP
200 Dolphin Dives in Deep
(Solo/Rec/2500 yds/50 min)
After the swim Lena and I picked up the boys and traveled to their game about 20 minutes away, joined by Jinho's parents who came up to watch the game after a visit to the school. The team lost (it was kinda expected), but they scored 46 points (their highest of the year), with Preston scoring 8 and pulling down 9 rebounds. My running challenge to him is to get ten rebounds per game, since he thinks that because he is tall (6'6" now) he doesn't need to jump. Jinho saw some playing time as well and scored a few points.
After the game, his mom and dad cooked up food that she prepared before coming for the vist, so we all shared a delicious Korean meal and a nice cake to complete the night. It was fun talking with them and sharing this special time together.
In other news, there is a chance that we might be able to see the Northern Lights tonight. How about you - http://www.accuweather.com/en/weathe...splay/21859595
2 X 100 1:40
2 X 150 2:30
2 X 100 1:30
2 X 250 3:45
1 X 250 kick -
1 X 100 moderate 2:00
4 X 50 1:00
Four rounds, choice.
50's: odd:fast even: moderate
IM'ers: 1 round of each
9 X 150 free--swim or pull-- 2:15
1-4: negative split
5-8: 100 strong/50 fast
#9: swim down
I did decide to join LA Fitness. I was SO happy to drive somewhere that was less than 10 minutes from my house. I think the convenience will help keep me on track.
RC/scap ex, 10 min
russian twist on incline bench w/plate, 25 x 1 x 25
flutter kicks on bosu, 2 x 100
captains chair leg raises, 3 x 15
squat jumps w/bar, 45 x 2 x 8
altitude drops, 8
hip abductors, 90 x 3 x 8
HS hi row, 130 x 3 x 8
supine bench press, 40 x 3 x 12
extreme angle step ups w/bar, 35 x 3 x 10
explosive leg press, 175 x 2 x 15
good mornings, 65 x 3 x 8
Stretching/Yoga, 30 minutes
Swim/SCY @ Pitt
I went to my masters practice early just to get in an easy swim. I did around 2000. I did a few 25 flys @ 100 pace and I did 2 x 50 breast w/fins @ 100 pace. I went 28s on those -- fixing my pull must help. Maybe on day I'll work on my kick ...