A recovery day today. And I needed it. I swam like crap.
Warm up (800)
200 swim free
200 kick on back
200 drill, 1 arm free with snorkel and 1 arm back
200 pull/scull with snorkel
Pull with bouy only (300)
6 x 50/1:00 2 free, 2 back, 2 breast
- held interval for free and back, had to go on 1:15 for breast
Set #1 with Fins (800)
Kick 6 x 50/1:10 kick 15y under water off each wall
- alternated on back and belly, was going almost 15y on 12-13 SDK
- flutter on back for remaining 10y, doing these around 45
Swim free 8 x 50/45
- around 38±
100 scull (25 front/25 ww/25 backsweep/25 front)
Set #2 with Fins and paddles (800)
Kick 3 x 100/15sr 1 choice - 1 mix - 1 dolphin
- did 1st one flutter on back, 2nd one 25 dolphin/25 flutter on back, 3rd dolphin on back. all around 1:30
Swim back 8 x 50/50
- did these around 43±
100 swim free
Set #3 (400)
4 x 100 free or back with 6 - 8 SDK off each wall and DPS
- 1 & 2 back, 3 & 4 free
Total: 3100 yards
Solo at Rec scy
400 w/u (200 FR, 200 BK)
8 x 50 kick on :60
100 FR drill
2 times through (Pull 1st, swim 2nd):
2 x 100 FR (dps/fast by 25) on 1:40
2 x 100 FR (dps/fast by 50) on 1:20
100 drill IM order
400 FR with paddles
(25 dps/25fast, 50/50, 75/75, 50/50)
8 x 25 on :30 FAST IM order
200 junk w/d
I made some more grape jelly this morning, then picked up some more supplies for the garden with my wife before heading out for a motorcycle ride with my new helmet. Was able to squeak in 65 chilly miles - just happy to be out on the bike for the first time in almost a month.
After helping some in the garden and getting dinner started, I was running late to the pool tonight and just was not all that motivated. I settled on a 400 theme for the evening, with some lower yardage sets with more rest than I am used to.
I noticed that on the main 100's set if I breathe every two strokes I was gassed by the end of the 100, but felt a little better if I could breathe every 3/4 strokes. For the pulls I held 1:08-1:10, and the swims I held 1:04-1:07 (really feeling slow on the last one). Focused on my catch and pull with the paddles.
I now will work through the weekend, and found out that the pool is closed Monday for Columbus day. Planning to juice some grapes tonight and use it to make more jelly this weekend. I also ordered that wine-making kit, which should be in next week (a special trial for my wife). Also, the AHL team in Albany has its first game Saturday night, so my son and I are going to head over after I get out of work. Be safe, all.
Grr, they are heating the pools already!! Went at lunch to Meyers Park, hoping that it might be cooler than Trousdale, but no luck. At least it wasn't 86.
600 (100 free, 25 back/25 breast x 4)
300 pull no bouy.
Then everyone else got there.
9 x 100; three on 1:30, 50 easy on a min, then three on 1:25, 50 easy on a min, and then three on 1:20. Swam the first 6 x 100 w/bouy, no paddles
50/100/150/200/300/200/150/100/50 freestyle on 1:20 base interval, with a 50 off stroke between each distance, except we did an extra 50 after the 300, and another one after the last 50. I started wearing my zoomers (not that I'm sure they actually do much other than boost my self confidence, and help off the walls) at the first 150, because Jennifer was zooming!! Geez - on the 100, I think she went sub 1:05 - which is crazy! for workout!! Wish I could do the same thing.
Then, everyone else got out, and I did another 300 pull w/paddles.
Total for the day: 4000SCY
**almost posted this as "I'm in hot water!!" but decided that would be trying to draw attention to myself!
**supposed to swim my 10 miles tomorrow. We'll see - if the water is ridiculously hot, we may have to postpone this for another day.
Noticed that my GTD today puts me at just over 400 miles for the year. 80% of the way there!!
Updated October 7th, 2011 at 08:24 AM by Celestial
(New info on GTD)
Today's was a great workout! Sets just up my alley AND I got people to race!
SCM, Baylor Fitness Center noon workout
Billy Glastetter coached
200ish warm up (got in late)
12 x 50 on 1 min
kick odds/drill evens mix strokes
3 Part Main set:
Build a 100 IM on the :30 base
==> I did these all fly
==> something less than that
UN-build a 100 IM on the :30 base
100 IM backwards
==>yes! too much fun to miss out!
One more time build 100 IM on the :30 base
==> kick on back with fins;
==> 100 for me.
What fun! I didn't feel very strong, being very sore and tired from those lunges and the swim cord, and then nutritionally unbalanced from my State Fair of Texas Corny Dog/Belgium Waffle (with Whipped Cream, Strawberries, and Powdered Sugar)/Fried Smores dinner. I stayed for 1/2 of the Dallas Summer Musical (West Side Story) and totally made our seat-mates happy by telling them we are not renewing next year (I think this was our 8th year!). She's been eyeing our seats for her collection. They have almost 2 entire rows and so they wanted our coveted Seats With No Row in Front. Excellent leg room. Hard to give them up, but next year's line up sucked so much that i'd rather just buy tix for the one show we might go to.
Next up: Swim meet on Sunday. I hear it's a crappy pool but that won't deter me. Fast swimmers still swim fast in crappy pools.
And just 'cause Speed asked so nicely, some thoughts on training to drop .2 seconds in the 50 free:
I find it hard to every "train" 100%. Partly because I can never FULLY recover. It is simply the time of my life where my energy is on work and the kids, so swimming to stay in shape is excellent, but training has been very, very difficult. How should I be training to get faster in a race, given such limiting parameters?
One thing Bobby suggested was to really focus on ONE great workout a week. In some ways, it's easier for distance swimmers (he used himself as an example training for Hawaii swims), because they can come in any day and do a set of 100's on an interval, holding xxx pace, adjusting reps, interval, and pace to suit that day. But for me, picking THAT day, THAT set, and really hammering it is going to be the key.
1 X 200 3:45
2 X 100 2:00
4 X 50 1:00
1 X 200 3:30
4 X 100 1:45
4 X 50 1:00
3 X 100 kick 2:30
4 X 50 kick 1:15
1 X 100 swim
2 X 100-50 stroke/50 free- 2:00
4 x 50 stroke 1:15
Three rounds. Short break between rounds.
1 X 100 2:15
1 X 150 2:15
Free. Four rounds.
100 will be easy/recovery, 150 will be fast.
WARM DOWN: 4 X 50 easy 1:00
200 Free Pull
8 x 50 @ :45
2 each stroke in IMO
15 x 100 Free Pull
3 @ 1:303 @ 1:253 @ 1:203 @ 1:153 @ 1:10I was able to hold 1:06 and 1:07s on these all the way through. Got down to 1:05 on the last 3
16 x 50 Kick w/ board @ 1:00
settled in to holding :49/:50 for each. I can't really stay aerobic kicking going much faster than this, and I would also risk cramping up as well which is no fun.
100 Free EZ
Whew.... today was one of those workouts where without a coach telling me when to go, I am hopelessly lost at keeping the correct time. So glad Coach B was on deck to tell me when to start - of course, for a few of the intervals, he was telling me to go basically as my hand was hitting the wall from the previous swim. No matter.... until the last part of the workout when I was wanting to do anything BUT freestyle, I was at least making all the intervals without fins, albeit sometimes with no extra time to rest. Anyhoo... here's what we did:
6 x 50 Kick on 1:00 Kick, 1>3, 4>6
1 x 25 Free on :40
1 x 50 Free on 1:00
1 x 75 Freeon 1:10
1 x 100 Freeon 1:25
2 x 25 Free on :35
2 x 50 Free on :55
2 x 75 Free on 1:15
2 x 100 Free on 1:30
3 x 25 Free on :30
3 x 50 Free on :50
3 x 75 Free on 1:20
3 x 100 Free on 1:35
2 x 25 Kick on :25 (dropped 2 - 25s to catch my breath)
4 x 50 Free (w/ fins) on :45
4 x 75 Kick / Back / Kick by 25 (w/ fins) on 1:25
4 x 100 Fly Drill Cycle (w/ fins) on 1:40
Total Yards - 3550
If you attempt this one without someone watching the clock for you, then I wish you well! Of course, M in the lane next to me didn't have any problems remembering when to go next. Between the coach telling me when to shove off and watching when M left, I was able to basically stay on task. YAY!
Two days until my first SCM meet of the season. Should be a great meet!
Enjoy your swims today.... and I'll check in tomorrow.
Thu Oct 5th, 2011 SCY
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Trained Wed didn't blog
arrived 45 min late
7 x 150
6 x 175
5 x 200
UT, main pool scy
6:30 - 8:00 dove in 6:34
swam with chris, Tennielle
beside Tyler, Todd, jim, & Kristyne
3 x 300
Main SET: scy
8 x 100 on 1:10
assigned 8 x 100 on 1:05
did 100 on 1:05, 50 on 1:05
6 x 100 on 1:05
came in on 6:32
assigned 6 x 100 on 1:02.5
did 3 x 100, 100 rest, 200
2 rounds of
25 fast no breath
25 easy k
30 sec VK
25 6 strokes fast
Sat Nov 12 - Sun 13, 2011
2011 WMST November SCM Classic
Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional InvitationalSan Antonio, TX
- 400 swim
- 200 back
Main Set #1 (attempt)
- 2x100 on 1:15 (supposed to be 4) missed the second one
-- probably not warmed up enough for this
Main Set #2 (FUN... not really)
- 10x100 kick 25 fast, 75 ez
-- fasts were 23-25 seconds
-- no intervals, leave on next 5, started at 3:00 finished at 2:40s
- 150 ez
Had about 45 minutes this morning and the pool was full almost the entire time. The plan was to warm up about 10 minutes then do a kick set for about 30 minutes. After a short warm up, I had enough time for 4x100s on 1:15, so I thought I would give that a shot before starting the kick set and failed. Touch and go on the first on, missed the second by a second. Not thrilled, but also probably not warmed up. My ez kicks during the 10x100s actually got faster, which surprised me quite a bit, and considering the lack of additional effort, I have to think I am greatly affected by warmup.
Kicking: I suck. Pretty obvious, but my kick is better now than it was six months ago, and it is from the training this summer. I think hard swimming benefits my kick more than dedicated kick sets. Thus I should focus on kicking while swimming all the time. I come to this conclusion about twice a year and promptly move on to something easier to accomplish.
Like 30x100s on 1:10... If I can't do 2x1:15 scm, I have a long way to go. It would probably be easier if I had a really strong kick...
Next 40 minute workout: Maybe tempo trainer set for 1:20 for a long swim focusing on kick.
Get it: 40ish minutes? Kick focused? FORTy? Yeah yeah, I am told all the time I am not funny. But you can't argue that I am not punny,
Swam w/ Dave and Dave. Each had our own lane. Pool temp about 82. No drag suit.
Pretty challenging set. I can usually make a 1:05 without too much trouble but I need some rest before I do it. The 100 IM on 1:25 just didn't leave me enough. Both times I came in about 1:20 on the last IM and 1:07 on the 100 fr. Felt good through 75 yards and then I felt the lactic acid seeping into my arms. The last 25 yards suddenly got really long and I felt like I was going nowhere but putting in maximum effort to do it.
500 Warm up
2 Times through
* 100 k - 2:00, 100 IM - 1:40, 100 fr - 1:20
* 25 fly - :40, 50 Pull - :40, 25 fly - :40
* 100 k - 1:55, 100 IM - 1:35, 100 fr - 1:15
* 25 bk - :40, 50 Pull - :40, 25 bk - :40
* 100 k - 1:50, 100 IM - 1:30, 100 fr - 1:10
* 25 br - :40, 50 Pull - :40, 25 br - :40
* 100 k - 1:45, 100 IM - 1:25, 100 fr - 1:05
* 25 bk - :40, 50 Pull - :40, 25 bk - :40
200 Cool down
I just could not get motivated to do much of anything except laps
10x100@1:45 Free last lap straight arm drill
500 kick w/fins every 3rd 25 fast alt by 100 free/fly
2x500@8:00 Free w/paddles & bouy by 25 breath every 2, 3, 4, 5 strokes the 5's were a challenge for me
5x100 #1 fly drill, #2 breast kick, #3 breast drill, #4 back drill, #5 free easy the drills were choice and I mixed them up
Total 3000 yards
Solo at Rec scy
600 w/u (200 FR, Bk, FL/BR drill)
2 x 500 FR on 6:45
1st= Pull (went 6:16)
2nd= Swim (went 6:26)
(25 dps/25 fast, 50 dps/50 fast, 75 dps/75 fast, 100 dps/100 fast)
5 x 100 IM continuous
(drill, swim, drill, fast), Shuffle thru IM order
4 x 125 on 2:15
(75 kick on 1:30, 50 fast swim on :45)
10 x 50 Stroke work continuous
200 junk w/d
(3300 yd total)
Spent the day in the garden helping my beloved with some projects, including a path way between the plants and the grapes. Roto-tilling chilling.
In a 500 mood tonight, and saw some other folks on blogs doing the ez/fast alternation, so I gave it a shot. The second one was tough, and I felt as bad as the time indicates.
On the 125's, I was able to hold :29, :31: :30 on the free and :36 on back. The stroke work went well, and I tried some single arm FR drills with my other arm at my side - killer.
I have been scrolling through the blogs to get ideas for building up for NE Champs in March. keep up the good work, people - I'm counting on some good ideas from you all.
Oh, and my new motorcycle helmet came in today. Perhaps a long ride is in order tomorrow while the sun is out and temps are a bit warmer (before an evening swim, of course).
10 x 25 shooters on back w/MF
3 x (3 x 50)
1 = free w/paddles
2 = torque drill w/paddles
3 = burst free + cruise
5 x 30s
dive from side + dolphin kick @ 100 pace to 15 & cruise back
5 x (100 broken fly w/fins + 50 EZ)
-- broken at 25 for :10
-- just cruised
8 x 50 backstroke w/fins @ :45
8 x 25 w/paddles and parachute
Had nuthin today, and I knew it right away. I guess I'm still tired from that lactate set and yesterday's workouts. Had planned on a speed workout, but bagged it. Also have some slight strain in my left quad that prevented me from kicking fast. This is about as close as I get to "phone-ing it in." But I tried to do a few useful things. In retrospect, I should just have gone to yoga today. I considered it tonight, but decided a second workout may not be too bright. I'm planning on both yoga and my team practice tomorrow.
Updated October 6th, 2011 at 04:15 PM by The Fortress
I felt really great today and swim went really well.
Warm up (800)
200 swim - 200 kick
200 swim - 200 drill
- kicked with board & snorkel
- drills were 1 arm and fist, free & back
Swim Set #1 (500)
10 x 50
1/1:00 smooth - 1/50 strong
1/1:00 smooth - 2/50 strong
1/1:00 smooth - 3/50 strong
- all backstoke; 45-50 on smooth ones, 40-41 on strong ones
Swim Set #2 (1000)
Negative split each swim:
400/40sr - 5:45 (3:00-2:45)
300/30sr - 4:10 (2:10-2:00)
200/20sr - 2:45 (1:25-1:20)
100 - 1:17
Swim Set #3 (600)
12 x 50/1:30 FAST - choice
- rotated fly-back-free;
- fly and back 33-34, free 30-31. Swam faster ones at end of set!
200 easy free and back
Total: 3100 yards
1 X 250 4:10 3:45
1 X 150 2:30 2:15
4 X 100 1:40 1:30
Twice through. Round 1 intervals left, 2 right.
1 X 400 kick-50 moderate/50 fast-
1 X 100 swim
2 X 75 1:20
2 X 50 1:00
4 x 25 -fast- :50
Four rounds, one round of each IM order.
Short break between rounds
1 X 300 4:30 4:00
4 X 100 1:30 1:20
Two rounds. Round 1 intervals left, 2 right.
WARM DOWN: 4 X 50 easy 1:00
With our meet coming up fast, we switched to the main pool in order to utilize the blocks. YAY! I love starting with the blocks - nothing like taking :02 off a 50 from just doing a good start. Today's swim left me feeling more confident about my starts (not necessarily about my swimming......). Here's what we did:
4 x 75 Kick on 1:30, 1>4
- 4 x 50 Drill/Swim on 1:00
- 4 x 25 Build on :30
- 4 x 50 Fast on 1:15 (went from blocks - did mainly free, some fly, some back)
- 2 x 50 Free Easy on 1:00
Total Yards - 3200
On the fourth round, I concentrated on back starts - mine have been notoriously bad. I did a back block start for the drill/swims even. When I came up from my second "attempt" laughing, the coach decided to simply sit on my block and critique each one. By the end of 8 starts, my back was a bit red , but the starts were getting better - not too deep, but also not the massive smack on my shoulders. So.... we'll see how that one goes on Saturday. Here's hoping....
The plan for tomorrow and Friday is to back off a bit in practice to be "fresher" for Saturday. Sometimes it works; sometimes it doesn't.
Regardless of how Saturday goes, there should be a number of swimmers there from my team and I'm looking forward to being part of it.
Enjoy your swims today!
Swam w/ Kent next to Roger, Dave and Dave. Pool warming but still around 81. No drag suit.
450 Warm up
6 Times through
* 125 fr - 1:30
* 75 fl/bk/br - 1:30
125s weren't so bad but the last thing I wanted to do after a fast 125 was fly. Kent led the lane and did 125 fr/100 IM. When he started at the opposite end, I started 5 seconds early to keep him from running me over which really was not much of an issue.
3 Times through
* 100 fr - 1:30
* 100 fly - 1:30
* 100 fr - 1:30
* 100 kick - 1:30
Not too bad but I struggle with the 100 fly. I actually swam 100 br kick (1:25-1:27) faster than I did 100 fly (1:26-1:29). Kent did 6 x 100 fr/125 fly and struggled at times which ended up mixing up our send-offs some. It all worked out in the end.
200 IM/200 Free - 6:00
250 IM/150 Free - 6:00 (Added 50 br)
300 IM/100 Free - 6:00 (Added 50 bk/50 br)
400 IM - 6:00 (5:45)
My plan was to swap 100 free for 50 bk and 50 br on # 2 and then swim the last two as full 400 IMs. On the first one I came in around 5:40 and realized I wasn't going to have enough rest to maintain my original plan so I just added 50 stroke at a time. 5:45 wasn't too bad considering how tired I was after the previous 1200 yards. My splits were fly/back - 3:05, br - 1:27, fr - 1:13. Still have a big negative spit on my IM (-:20) most of which is my horrid back stroke.
200 Cool down
So I figured out extending my foot is aggravating my ankle. I think I'll have to keep working on stretching and strengthening...it doesn't hurt otherwise.
5 x 100 K 3:00 moderate
1 x 100 EZ
200 Fin Kick working on ankle mobility
1 x 200
2 x 100
4 x 50
8 x 25
Did it IM/IMO first run then free. Intervals for IM were 4:00, 2:00, 1:00, :30.
For FREE I did 3:30, 1:45, :50 and :25
I actually felt good on both sets and got through this with the kind of effort and recovery between sends that I wanted.
500 Fin Kick FR/FLY by 50
Geek might have it for this one. I don't know what I accomplished today, and I am pretty good at spin.
Team Practice SCY
- 450 swim
- 300 kick w/ fins
- 200 back
-- all with fins on :45
- repeat twice
- 3x50 heads up kick
- 3x50 catchup drill
- 5x200 50 back 150 free on 3:00 (~2:23)
-- swam the 150s build, strong, fast
-- need to integrate my kick better
-- need to integrate my kick at all would be more honest
- 10x50 free on :45
- times all over the place between 31 and 35, no pattern
- 100 ez
I worked the 200s, but it is tough to tell how hard without more meaningful times. Josh did IM order for the first 50, so there wasn't much competition. My fastest time was when he did breast and I ended up with a huge lead going into the 150s which surprised me, I thought trying to catch him would have been faster. My times only varied +/- 2s.
My 50s sucked. Josh had to get out, and there was no self-motivation to work the set. The set was supposed to be pull and in retrospect, I should have pulled.
Yesterday I swam on my own. I was determined to get in a few sets*** which I can't do with the team around.
Baylor Fitness Center
on my own; before noon workout
400 warm up
Chowmi's "conditioning" set 'o the day:
4 x 50's on the 45 free
4 x 50's on the 50/55 IM stroke/free
***Enough of that, so now, let's get to the meaty bits!
8 x 25 UW with fins
odd on back; even fly/free on tummy
4 x 25's with fins
100% legs, increase % arms
***4 x 25 with swim cord
return as 12.5 fast back/easy
(Needed the entire lane)
6 x 25's
1, 3 from dive 1/2 fast
2, 4, 5 easy
6 fast with fins
Easy 50 bits in between sets
Bonus: 30 minutes talked with coach Bobby, who wasn't coaching and didn't really feel like swimming. Re: Getting to 23.99/Main themes: easiest pickins for .2 seconds and targeted sets, approaches to workouts, and recovery, game plan for each swim meet thru December.
RE: 25 UW on back???? I don't have trouble holding my breath, but I can't seem to regulate the air-blowing-out-the-nose and head position on the back???? It is so distracting I know it slows me down. Also, to avoid hand-crashing and pre-arthritic-hand-saving, I have to come up and stop short of the wall. I think I need a nose clip. I had one. It was clear. The case is in my dresser. And that stupid clear clip is...drumroll please on the joke, probably right in front of my nose....mocking me in all it's clearness.
I was actually too tired yesterday. And very tight. I did leg lunges on the lunge slide in the gym yesterday, and a fast circuit of test-your-strength on various equipment for fun. Like, do 3 pull ups, 5 dips, and leg machine exercises then repeat quickly (or rather, when the machines opened up). It was fun, and very rewarding to note that:
I AM NOW WEANED OFF OF THE LUNGE WALKERS! YES, I CAN DO GRACEFUL AND CONTROLLED (90 DEGREE) LUNGES ON MY OWN! frontwards, backwards, and sideways.
However, that was 2 days of drylands so I was more tired than I "should" have been to really attack the cords, which was my main focus.
I'm going to start really targeting ONE workout a week where I get in the MAIN training swim set. Really hit it hard.
2. The "4 x 100's": I talked about there before; like 100 straight, 4 x 25's broken 5-10 secs, at race pace
3. "Conditioning set" 4 x 50's on 45, 40, 37.5, 35 challenge and continue fast even if you miss interval.
4. "The back half 50": This is a critical training set for me. Do x number of 50's on 1:15 or more. Split as 20 secs on 1st 25, then SPRINT 20 meters (or vary the distance). The key is that you aren't going easy on the 1st 25. You have to work it, and then still bring it home on the 2nd 25. Anyone can do a 25 fast. You don't even have to be in shape and still go about the same speed. BUT 1 TO 1.5 SECONDS DURING THE END OF THE 2ND 25 IS ABSOLUTELY CRITICAL. For me, it's a critical component between going 23.99 and 24 low. How many times have you heard someone tell you...."You were heading for xxxx until you reached the flags!"
So in the next weeks, I want to get in #4 set and #3 set, then reconsider sets.
The party was a huge hit. It was great to see everyone.