1 X 250 4:10 3:45
3 X 100 1:40 1:30
4 X 50 descend 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 100 moderate 2:00
2 X 50 fast 1;15
4 X 25 sprint :45
Choice. Three rounds, short break between each round.
1 X 100 kick 2:15
1 X 50 kick-fast- 1:15
4 X 25 sprint kick :45
Two rounds. Break between rounds if needed.
1 X 100 easy swim
1 X 500 7:00
2 X 250 3:30
5 X 100 1:20
WARM DOWN: 4 X 50 easy 1:00
I swam yesterday instead of today.
Major adjustments to the proscribed workout!
SCM, Baylor Fitness Center noon workout
Billy Glasstetter coached
300 warm up
Pull yardage set:
6 x 150 pull on 2:20
6 x 100 50 fist drill/50 swim (1:19 to 1:14)
200 on 3:00
2 x 150 on 2:30?
3 x 100 on something?
4 x 50 on 1 min
200 kick on back with fins 2:43
2 x 100 kick on back with fins 1:21ish
3 x 50 fly 37 35 34
3 x easy 50; 1 strong back 36
6 x 75 on 1:30
2 x 75 free kick w/board 1:20
2 x 75 back kick 1:15
float around on last 2
I felt much more peppy today, probably because I had an easier Sunday and no vasa doubled up. Today is a rest day, then easy swim on Wed, a modified workout on Thurs, travel day on Fri. MESA HERE I COME!!!!
I plan on swimming 3 events per day.
Here's what I entered:
(200 free for split purposes only)
The theme is 50/100 free, back, fly!
And nobody really cares except chowsh, but i'll post here just 'cause I like to hear myself type. The USA meet order of events really suck so far.
10/08-09 I will likely enter 3 events on Sun 100 back/50 free/100 fly.
10/30 100 fly/100 back and I think i'm in the crappy shallow end this year.
On my watch list:
11/13-14 The Woodlands/Shenandoah!
Depending on whether I care for more top ten times. Otherwise, stay in town for another USA meet.
11/19 DAMM SCM meet. I may do a really off event or two here. Not sure, but will definately swim something.
12/10-11 AZ state meet, though i'm not a big fan of the iffy outdoor weather at that time. Maybe just stay in town for the DAMM fun xmas relay meet.
I won't go to any masters meets 12/04-05 (Long Beach, San Antonio). There is a strong USA meet locally that I typically swim very well, so not worth traveling.
I will see how strong my 50 free is; if I feel really good and swim under 24 in time for entires, I might go to the Cheasapeake Pro/Am (12/17). Last year I went 24.28 and placed 10th. You have to be top 8 to make it to the shoot out. I won't go unless I have a really good chance at the shoot out. That would be up to FOUR 50 frees!
Went for a more "relaxing" swim this morning. I've been working hard lately so I took a vacation day today. Did a lot more kicking than normal...Eeeewwwwwyyyy
300 Free Pull
12 x 50 Free w/ training fins @ :50
SDK 7-8 kicks to middle off each wall
20 x 25 Flutter Kick w/ board @ :30
20 x 25 Dolphin Kick on back w/ training fins @ :30
#1-10 Streamline, #11-20 Arms at side
3 times thru (descending rounds):
1 x 150 Free Pull @ 1:50 (went 1:45, 1:41, 1:37 by rounds)
1 x 100 Free Pull @ 1:15 (didn't keep track of times here)
1 x 50 Free Pull @ :55 (to restart at "top")
Dave B was gone today. Roger showed up with the following power hour format. Phil (visitor from California) came back for another day. He will probably be headed back tomorrow morning. Enjoyed having him swim w/ us for a couple days.
Pool is at its normal warm state (86+). No drag suit.
400 Warm up
Interval_Round 1___Round 2___Round 3___Round 4___Round 5
1:30_____100 Bk____100 K_____100 IM____100 IM____100 Str
1:30_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
1:35_____100 Br____100 K_____75IM/25K__75IM/25Fl_100 Str
1:25_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
1:40_____100 Fl____100 K_____50IM/50K__50IM/50Fl_100 Str
1:20_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
1:45_____100 K_____100 K_____25IM/75K__100Fl_____100 Str
1:15_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
Round 3 is convert IM to IM Kick (Odds)
Round 4 is convert IM to fly (Odds).
Round 5 is descend choice stroke (Odds).
1:00 Break between rounds (2:00 if someone had to go to the bathroom)
200 Cool Down
A great workout today. Focus was on sprints but everything seemed to be alot faster.
10x100@1:45 Free long & loose held 1:28's
12x25@:45 Free kick keeping them all at :28 which for me is good my legs were burning
200 Free kick w/fins easy
500 Free w/fins catchup drill with hands at the hips not in front focusing on rotation
10x50@1:00 Free sprint into and out of the walls (15 meters total sprint)
200 Free pull w/board
100 Free swim easy
200 Free choice of drill
Total 3000 yards
Aquasol - 5:30pm 6:45pm
Coach Janine -
Warm 2x100FR, 200IM drill, 100K, 100P (600)
4 Vertical Kick for 1:00 FR,Fly,FR,Fly
200 IM Repeat on 4:00 (1000/1600)
6x100 P on 1:30 (600/2200)
20x25 Sprint (500 did 250/2450)
My hamstrings were threatening a reprisal, but I was able to beat it back with low calorie G2 Non-High Fructose Corn Syrup Gatorade, didn’t want to push it. I signed up for the 38th Annual Sprint Short Course Meters Pentathlon at UC Davis. After 2 years (2008 & 2009) of humiliating dead last finishes in just about all the events (50 Fly, BK,BR, FR & 100IM), I’m hoping on doing what I’m doing in practice at the race, I haven’t wrote out my best sprint times, because I don’t want to stress on self-expectations or jinx it, although I don’t believe in such things, I just know if I waltz in over confident, I won’t give it my best. I haven’t done a meet this year, so I figured I’d start out my new aged group with a bang.
Got in again tonight, but only had a 1/2 hour before having to go coach the soccer team, so I made the most of it.
4 x 50 Streamline Kick on back @ 1:00
8 x 100 Free @ 1:10
went 1:02, 1:07, 1:05, 1:06, then held 1:07s till the end
I felt really comfortable with these once I got settled with a pace, and probably could've kept going for a while. Watch out Q!! The race to 30 is on!!
25 Fly @ :40 (:15-:16s)
50 Free @ :40 (:31-:33s)
2000 Yards in 30 minutes + 3600 Yards from the a.m.
5600 for the day!
Mon Sep 19th, 2011 SCY
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Went ACL Fest Fri & Sat
Sat. Sep 17th Trained LCM
3rd round of main set was:
400 fr on 5:05 right into
300 fr on 3:45 right into
200 fr on 2:30 right into
100 fr on 1:15 (made em!)
at the very end of practice I kicked 50 LCM flutter with a board from a push in 35
Sunday Did not train
Slept better Sat & Sun night
UT, main pool scy
6:00 - 7:30 dove in 6:10ish
wore training jammer
swam with Todd, Tyler, Amy, Barndon and Nate
beside Mike, Jim, & Larry
assigned 3 x 300, then 100 IM
did 500 ish?
Main SET: scy
9 x 50 fr on :35
9 x 50 fr on 35
1000 swim done 100 mod, 100 strong
9 x 100 fr on 1:10
assigned: 1000 with fins 4 sdks off each wall
did: 250 easy while everybody sat on the wall
then did 5 repeats of
50 skip, 50 easy, 100 strong with the group
5 x 200 on 2:30 relaxed held under 2:20
UT Men were in this morning
500 wu (200 FR, 200 BK, 100 IM drill)
2x500's Pull on 7:00
(Repeat: 50 long and strong FR, 50 Fast FR, 25 Back)
500 mix up
(Repeat 50 Kick, 100 IM hard)
1000 with Paddles
(Repeat: 50 long and strong FR, 50 FR build, 50 Fast FR, 50 back long and loose)
300 wd (mix of 2 arm BK, breast, fly drill, and FR)
With my first 10K swim coming up this Sunday in Rhode Island, I am trying to get some longer sets in. I was never a distance swimmer, and I loose my lap count easily so I do a lot of repeats to help to remember where I am. I was able to keep the 2 500's at 6:35, and my clock on the 1000 was 12:36 (gotta love the extra zoom from the paddles). I threw the kicking in there because I don't like doing it, and figured if I mixed in the IM's I would at least get through them quicker.
I was able to swim a 5K non stop in the pool last Friday, finishing just over 1hr 24 minutes. That puts me in the realm of possibility to finish the race under 3 hours. The course is essential a "L"-shaped lake loop upside down (does that make sense?) - 1 mile north, 1/2 mile East, then around the buoy to the start for 5K - do it again for 10K.
I noticed during my swim on Friday that I started to get hungry around 48 minutes. My buddy Bob in the the kayak will have water/Gatorade and food that I can munch on during the swim. I have some goo shots for energy, and was thinking about bananas and some soft granola bars.
Does anyone have any suggestions for timing and types of nutrition? I am wondering what has worked for you? (I appreciate any help).
Every marathon swimmer knows that each splash is a learning experience… an opportunity to grow wiser and more deeply connected to the bodies of water we immerse ourselves in. A circumnavigation of Manhattan offers three “rivers” to commune with; each with unique characteristics that are affected by its sister “rivers’ , the Long Island sound, the New York Harbor, and countless atmospheric possibilities. Add to this equation the human element, and its easy to see that putting together an event like MIMS is a daunting task, and a multiple circumnavigation…. mind boggling. With months of planning in the bank, the arrival of two tropical storms to the region created a period of increased flow to the Hudson River; knocking aside the predicted ebb and flood schedules for a few weeks. Additionally, much of the Catskill and Adirondack Mountains were released from their heights to begin a journey to the sea in the form of reddish brown silt and mud. The “red cloud” was the cause of the recent cancellation of a favorite NYCSWIM event, the two-mile swim around Governors Island just a week ago. Though visible in satellite images the discoloration was hardly noticeable to a swimmer, and the Harlem River indeed looks quite inviting from a few feet above. Of course, directing a swim event around Manhattan is like going to bat against two Cy Young award winners at the same time, and Morty Berger has an excellent batting average. Even as a few curveballs were hurled at us (in the form of East River closures due to U.N. security protocol), just days before our scheduled splash, he kept the inning alive as we scrambled to come up with a “Plan B”. Of course this meant rescheduling, readjusting, reconfirming, and in a few cases, coming up with last minute substitutions. That this came together at all is a great testimony to the incredible support that the open water community can count on in New York. I am deeply indebted to the kayakers, and boat crews for their reliability and attention to safety details. The kayak schedule involved 5 paddlers working in shifts of 3, and linking up from three different locations.
THE GOOD SWIM
Splash time was a little before 6 PM near the footbridge at 103st. Kayakers Gary, Margaret and Brad quickly fell into formation… Gary as point man, Margaret to my left and Brad to my right. I imagined how cool this would be from a bird’s eye view. We had a smaller boat leading, with crew members Janet, Willie and Gilles, and the mother ship stayed mostly behind with Morty, Rondi, John and Sharoz on board. They were responsible for mixing my feeds and getting them to Brad. Rondi was busy keeping stats of the swim as well. It was dark before we made it to the Hudson, The glow of the city at night had little warming effect, especially as the paddlers dropped back one at a time to don more layers to fend off the evening chill; still, the light reflecting off the water continued to build as we approached each bridge then… brief shadow, and light again. Janet was in the water near me, and with the added light, I could see the familiar smile on her face as we crossed under the Broadway Bridge, the Henry Hudson Bridge, and through Spuytin Duyvel (the bridge was open) into the Hudson. The “slightly briney” Harlem gave way to a noticeably fresher taste and colder temperature rather abruptly at the Henry Hudson Bridge. Was this an affirmation that the Hudson was still draining Irene from the Catskills? Perhaps. There was also a noticeable difference in temperature at a depth of about 18 inches…. Fresh cold water sitting on top of warmer brackish? By this time, the tight hamstring that I was babying by not kicking too much was cramping a bit, and to survive I stopped kicking all together. I guess this combined with the decreased buoyant effect of fresher water meant that my legs were dropping and creating some increased drag. I was telling myself that if I could hold out through the night, the sunrise would give me the boost I needed to finish strong, but unlike some other marathon swims I’ve done, you can’t just tough it out around Manhattan. There are deadlines to meet, miss one by too large a margin; and its over. I was falling off pace.
Hannah was now kayaking on my right, and after Gilles, and Willie each joined me in the water… Gilles for 90 minutes and Willie for 2 hours, Janet was back.
The temperature seemed to hold steady until we got near the battery where I felt another drop. Little bioluminescent creatures were now greeting us as we disturbed them with nearly every stroke.
We headed north in the east river. The Brooklyn, Manhattan, and Williamsburg Bridges passed slowly….nothing like the rapid fire succession like during MIMS. Again, I focused on getting to daybreak to evaluate how I was doing, but was informed that we were now about an hour behind schedule, and it was inevitable that the tide would turn against us before lap 2. Teddy never got his chance to paddle for me though I was happy to see him out there, even if we didn’t have a chance to chat.
There is a lot of data to sort through, and a bit of time to start planning another go around. All in all, it was an incredible night in the water. I am fortunate to have been able to share it with so many good friends.
Did a workout at the Boise Downtown YMCA today before driving back to Elko.
300 swim – 100 kick – 200 pull – 100 drill
2 x (200 on 4:00 – 50 on 1:15)
- with snorkel and board, 200's around 3:45, 50's around :55
Backstroke - Drill/Pull:
4 x 50/1:00 2 – 1 arm drill, 1 – rhythm drill - 1 catch up drilll
4 x 100 pull, neg split on 1:50
Main Set: Backstroke/Free
1 x 200 back/3:15
1 x 150/2:30
1 x 100/1:45
1 x 50/50
- went 200=2:57, 150=2:15, 100=1:29, 50=42
1 x 50 Free/45
1 x 100/1:30
1 x 150/2:15
1 x 200/2:55
- went 50=37, 100=1:22, 150=2:06, 200=2:45
Broken 200 Backstroke - Set goal time and try to beat it:
50 – rest :10 – 50 – rest :10 – 50 – rest :10 – 50
- goal was under 2:40, was around 39-40 on each 50. After subtracting rest, swim time was at 2:39
50 easy – 50 kick – 50 drill – 50 easy
Total: 3200 yards
HS hi row, 110 x 3 x 20 (+10)
push press, 40 x 2 x 15
explosive leg press, 250 x 2 x 10 (+20)
squat jumps w/45 bar, 15*
altitude drops from highest box (42 inch), 2 x 10
EA step ups w/20 lb DBs, 10
EA iso squat w/20 lb DB, 5:00
EA bicep hold w/8 lb DBs, 1:30 (couldn't find 5 lb DBs)
EA push up hold, 1:30 (+ 30 sec)
med balls slams, 5:00 or so
-- 15 floor slams, 15 overhead slams, 15 rotational twist slams, 15 reverse overhead throws, something else
* This is the squat machine I attempted to do squat jumps on (and have previously): http://keiser.com/products/air300/squat.html. Today, I was kicked off by a trainer b/c it is a "trainer only" machine. Incredible BS.
** I saw on Jeff Commings blog that he recently did 4 x 20 box jumps. Holy crap!
10 x 25 back shooters
6 x (4 x 25)
1st 25 = burst 15 + cruise
2nd 25 = burst 15 +cruise
3rd 25 = easy
4th 25 = fast 25
50 easy between each round
Rounds: fly, back, breast, free, dolphin kick on stomach, dolphin kick on back
-- on fly, just did easy speed
-- on back, I did back spin drill on the bursts
-- on breast, no pull outs
-- on free, just free, felt fast
4 x (25 AFAP back from blocks + 25 EZ)
-- I should have followed chowmi's rule of nailing the finish and then looking at the clock. Times probably would have been a half second slower.
-- Went 14 (15 kicks), 13 high (17 kicks), 13 high (17 kicks), 13 high (16 kicks)
-- Pretty sure I went past the 15 m mark with the 17 kicks. 15-16 is usually my max for a high cycle kick start. I was just deeper than usual on the start, possibly because I put my toes over the gutter so as not to slip and was thus pulling up higher.
8 x 25 free parachute & paddles
-- parachute fully closed
I rose from the couch today and managed a hard double. Go me. My arms are very tired tonight. And, honestly, I think it's mostly from the parachute. That thing is beastly.
I experimented with a new nose clip today. Almost every available nose clip comes off my nose. But these laxto clips stay on fairly well: http://www.swimoutlet.com/product_p/1833.htm. They come in S-M-L, and a S was perfect. Very glad b/c the Best Nose Clip In The World has been discontinued. I have also, after years of being a fin cheater, worn out my fins. Should get a new pair tomorrow. My fave kind are the Water Gear fins, which are quite stiff: http://www.swimoutlet.com/product_p/29710.htm. I'm not a fan of most other floppy fins, at least for dolphin kick.
Updated September 19th, 2011 at 08:06 PM by The Fortress
So I nicked a workout from Fort and gave it a bit of a redo for my tastes.
600 FR DR/SW by 50's
500 K done as 25's on :45 every 4th sprint.
4 x 200 50 Fast/150 EZ 4:00 IMO on the fast 50's
4 x 100 25 Fast/75 EZ 2:00 IMO on the fast 25's
4 x 200 100 Paddle pull, 100 Swim w/fins 3:30
500 Fin kick FR/FL by 50
1 X 200 3:20 3:00
2 X 150 2:30 2:15
2 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 100 2:00
1 x 50 easy 1:00
1 X 50 fast 1:00
1 X 50 easy 2:00
Four rounds, 1 of each, Im order.
Easy swims: free
10 X 50 kick
5 on 1:00
5 on :55
1 X 100 swim
1 X 300 4:30 4:00
2 X 150 2:15 2:00
3 X 100 1:30 1:20
Two rounds. Round 1 interval left, 2 right.
WARM DOWN: 4 X 50 easy 1:00
Got the idea for this workout from PWB over the weekend:
300 Free Pull
200 Free @ 2:30 (2:18)
50 Free relax @ :45
150 Free @ 1:50 (1:42)
50 Free relax @ :50
100 Free @ 1:15 (1:07)
50 Free relax @ :55
50 Free @ :35 (:32)
50 Free relax @ 1:00
200 IM @ 2:45 (2:33)
50 Fly @ :45
150 IM (no free) @ 2:10
50 Back @ :50
100 IM (no breast/free) @ 1:25
50 Breast @ :55
50 IM (no back/breast/free) @ :40
50 survival Free @ 1:00
200 Free Pull @ 2:20 (2:11)
50 Free Pull @ :40
150 Free Pull @ 1:45 (1:36)
50 Free Pull @ :45
100 Free Pull @ 1:10 (1:05)
50 Free Pull @ :50
50 Free Pull @ :35 (:32)
50 Free Pull @ :55
4 x 75 (25 Fly, 50 Free) @ 1:00
400 Kick w/ board
The IM Round of the main set was a killer. My back and breast just aren't up to par yet, and may never be for that matter. Very nice set, kept it interesting to say the least.
Less than a week till I get down to Arizona for the SCM meet. 800 Free, 200 Free, 400 IM, 50 Fly, 400 Free, all in one day! Yippie. I'm expecting greatness.
I have never been in a pool when a lane rope has broken, but there is a first for everything. Today, during a 300 free (aka, no one was pulling on the lane rope), the steel cable broke. The four of us in the two lanes sharing the rope took out the rope and floating debris and replaced it with another rope. About 10 minutes later, during another 300 free the second rope broke. The first rope might have been a previously broken and repaired rope, but the second one was definitely a new break.
Team workout, swam with Josh until the second lane rope broke and he got out since he needed to leave early.
- 300 swim
- 300 kick w/ fins
- 300 swim
- 3x100 back on 1:30
- 300 swim (first rope broke)
- 3x100 kick w/fins
- 300 swim (second rope broke)
- 3x100 on 1:20
- 300 kick w/fins
- 3x100 on 1:10 (6,8,8)
- 300 ez
Apparently I was out in 1:08 on the first 300. Seems a little fast to me but Josh was still there. With the rope breaks, practice was pretty easy.
Guest swimmer Phil from California joined Dave, Dave and myself this morning. Phil is very fast! Pool temp up to 86 (no surprises there). No drag suit - guess I need to get around to ordering a new one.
Only made one of the fly no breathers (last one). The second set of no breathers is supposed to alternate free with fly no breath. It was hard enough making them free. My 400 pull wasn't too bad but I can do that without paddles.
500 Warm up
5 x 300 - 4:30 descend (4:00, 3:55, 3:45, 3:42, 3:30)
6 Times through
* 50 Fr - :50
* 25 Fl - :20 (No breath)
* 50 Fr - :50
6 Times through
* 50 K/Fr - :50 (Odds Kick Free, Evens Kick Fly)
* 25 Fr - :20 (No breath)
* 50 K/Fr - :50 (Odds Kick Free, Evens Kick Fly)
400 Pull Timed (4:40)
100 Cool down
Warm:up: 500 Back/free
400-300-200-100 pull speedplay by 50's
500 kick (locomotive 1-4)
10 x 100 on 1:30 (their idea, not mine) - checking HR - first 5 kept at 110 or so, last five was around the 140 - which I interpreted as ~70% & 85-90% effort respectively - still trying to learn how to pace myself right - hard to tell when you are only going 5-6 secs behind someone - but my 70% was holding about 1:18 & my 85-90% was closer to 1:14 -- which makes me wonder if I could even go below a 1:10 all out!! Somehow I need to define for myself what my time is in relation to my HR & % effort (any ideas out there?) I do know that plenty of times I'll feel like I'm going 100% & y time is pathetic! or worse yet, on a descending set, I'll go 100% on the last one, and find myself only 2 secs or so faster than my 80%!! How do you figure this out? Anyways, back to the workout:
10 x 50 kick on 1:00
800-600-400-200 (25 back, 75 free for the 8 & 6, fly/back/free/free for the 400 & 200)
My "friend" Abbie (acquaintance actually) did an extra 2000 at the end - makes me feel pathetic! And she's a sprinter!!