HS hi row, 110 x 3 x 15
skull crushers, 30 x 2 x 20
push press, 40 x 2 x 15
assisted dips, 2 x 10 w/40 assist
-- liked this Icarian machine better than the Cybex I tried in MN
deadlift singles, 145 x 3, 135 x 7
extreme angle step ups, 40 x 1 x 10
-- forgot other set
explosive leg press, 230 x 3 x 15
altitude drops, 2 x 10
med ball slamming, 10 minutes
Swim/SCY @ Mason:
4 x 25 scull
9 x 100 @ 2:00
1-3 breast (various kick and drills; I swam with fins)
#4 = 50 kick + double arm back
#5 = 50 kick + 2 left, 2 right
#6 = 50 kick + 50 fast
#7 = 50 dolphin kick on back + 50 single arm
#8 = 50 dolphin kick on back + dive drill
#9 = 50 dolphin kick on back + 50 fly fast
100 EZ (did 50)
16 x 25 w/fins @ :40
1-2 = underwater
3 = fast
4 = easy
-- I did the kicks fastish instead.
4 x 200 @ 3:00 (75 free + 50 dolphin kick on back + 75 free
-- I did the first one as assigned, but was having trouble breathing and left my inhaler in the car. Switched to backstroke kicks for the rest. It was probably the fall + cold water that triggered it; I've put an extra inhaler in my swim bag.
4 x 100 IM descend @ 1:50
4 x 50 @ 1:10
-- alternate easy/fast
-- did backstroke
4 x 25 @ :40
200 W/D (did 100)
I am really dragging physically thanks to my thyroid. Yoga was really difficult last night as well. It took all my will power to get to the gym today. (And I realize I need to gradually increase the upper body reps after overdoing it my first session.) But not so much to go to swim practice with a real team and an adult pool! As usual, Coach Cheryl gave us a great workout on stroke night. I couldn't really do it justice as I didn't have the steam for the fast parts and had breathing issues. I still really enjoyed it. Shared a lane with Wally and a Mason college student. Mason student: "You two are really fast for, er, er, uh ..." Wally: "geezers."
I'm planning on a recovery swim at Mason tomorrow over the lunch hour. Hoping I can use the blocks.
On a cheerier note, Mini Fort got a recruiting letter from a college coach today -- the first day they could contact HS juniors! Phone call to follow. There aren't that many colleges that have women's lightweight rowing, though they're good ones, so she was very excited.
Going for the daily double and some today. And I felt great doing it. Get ready in 3 weeks PWB, here I come.
I just might be able to crack 300 miles tomorrow morning, but it'll be tough in an hour to get there. I'm still 36 miles behind my goal pace, but I'll start gaining on that really quickly now. I just had to work too much and not swim over the summer, so I got a little behind schedule.
After tonight's swim, here's my GTD page:
My Go The Distance 2011 Progress
297.84 miles swum (=524,204 yards, =479,332 meters).
Most recent milestone achievement: 250 miles on 07/13.
2.16 miles (= 3,796 yards, = 3,471 meters) to next milestone (300 miles milestone).
My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:
You'll need to pick up the pace to achieve your goal this year:
My goal pace: 334.25 miles required as of today to reach my goal by the end of the event
My actual current pace: 297.84 miles as of today
400 Free Pull
300 IM (K, Dr, S by 25s)
200 Kick w/ pullbuoy out front on stomach - this was harder than I thought!
10 x 50 Dolphin Kick w/ training fins @ :55
All with minimum 6 underwater kicks each wall
#1-5 SDK on back, #6-10 Kick w/ arms at side
100 Breaststroke Kick to keep the legs from cramping up
Here's a page out of KNelson's workouts:
4 x 125 Free @ 1:30 (1:24, 1:27, 1:25, 1:24)
1 minute rest
4 x 125 Free w/ rotating 25 Fly in middle @ 1:40
25 Fly, 100 Free (went 1:27)25 Free, 25 Fly, 75 Free (1:28)50 Free, 25 Fly, 50 Free (1:26)75 Free, 25 Fly, 25 Free (1:24)4 x 75 Free Pull @ :55 (held :49-:51)
4 x 25 Free FAST @ :20 (held :15-:16)
I was feeling good tonight so I went for a 100 Free AFAP from a push (took off the drag suit, was wearing an older TYR Fusion2 jammer, did not shave)
-went :57 I was happy with this. My quads were trying to cramp off each pushoff on the turns, if I would've given even one dolphin kick in the pushoffs it would've been insta-cramp!
100 EZ and out
3800 Yards + 3300 Yards from the a.m. = 7100 Yards for the day.
Looks like I need 3800 Yards tomorrow to hit 300 Miles on GTD. That'll be tough in an hour, but possible.
Wasn't planning on swimming today at all, but didn't have anything better to do. Sorta swam on my own - the old lunch bunch group was there - but no one with any speed, they called it, I just went along with it. They don't believe in hurrying, I guess. I've really gotten used to swimming with the kids, and it's only been like, 6 months. Interesting.
16 x 50, alt back & free on :50
500 pyramid, IM
10 x 75, 25 kick, 50 swim on 1:30
3 x 300 - pull no paddles, pull w/paddles, & fins
Th Sep 1st 2011 scy
Wed: had a cold, did not train,
found out Wednesdays are LCM
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UT, main pool scy
6:30 to 7:30 dove in 6:05ish
wore new training jammer
swam my own lane
Beside Tyler, Todd, Korey, Mark & Larry,
25, 50, 75, 100, 125, 150, 175, 200 & back down
first 25 no breath
Main SET: scy
1000 fr for time
16 x 25 on 30
IM desc each stroke by 4's
500 fr for time
swam easy speed
8 x 50 on 1:00 2 each stroke
8 x 100 done
odds 1 breath on 1st 25, then 2 on 2nd, 3 on 3rd & 4 on 4th
evens 4 breaths on 1st, 3 on 2nd, 2 on 3rd, & 1 on 4th
8 x 25 k fast on on fastest pace you can hold
should have done 8 on :20 but
200 K no board,
easy speed pretty strong but not all out
I think we had done this main set a couple of months back. I used my tempo trainer and I think it definitely helped me out. I would drop down a notch every other distance.
300 Dolphin Kick w/fins
10 x 25 @ 30 6 SDK off of wall
odd back, even free
Broken 2500 w/10
10 x 25 @ 30
odd fly, even breast
500 for time
We ran out of time before we could get to the 500 for time so we actually only went 4200. I am not a distance person at all but boy did I feel good the entire way through the broken 2500. Nothing too intense.
Was cold here this morning! Swam inside.
Warm up (900)
4 x 150 freestyle/15-20 sr, 1-2 free, 3-4 back
4 x 75/15 sr kick
#1 dolphin, no board w/ snorkel
#2 flutter, no board w/snorkel
#3 dolphin on back
#4 flutter on back
Backstroke with bouy
200 (20sr) - 100 (20sr) - 50 (20sr)
Now with fins
200 (15sr) - 100 (15sr) - 50 (15sr)
- 100 freestyle to loosen up
Main Set (800)
4 x 50/3:00 FLY - FAST as possible
easy 50 free after each
200 easy freestyle
4 x 25/1:30 FASTER than above
easy 25 free after each
Warm down (200)
200 easy free
Total: 2600 yards
Today was a day not to be missed. (Please read the intended sarcasm into that.) But... today was one of those "necessary workout" kind of days. (No sarcasm intended.) Here's what we did:
6 x 50 Kick on 1:00
20 x 50 Goal Pace Free Set on 1:30
4 x 200 Pull on 3:15
Total Yards - 2800
My first 50 in the goal set was a blisteringly slow :38. Note that the goal is to maintain the same (i.e. QUICK) pace throughout the set. A :38 was just not good. On the next 50, I really focused on the push-off and dropped to :36.5 and was able to maintain a :36-:36.5 over the next 10 50s. For the next 8 50s (#12-19), I dropped the :36-:36.5s to :35.5-:36. Whoo hoo! On the last one, I dropped to a :34. YAY! While I wish the overall times could have been slightly lower (i.e. maintaining :34s throughout), I was happy to find my groove again and re-establish the breathing pattern I've been using for sprinting (i.e. 3 breaths only on the first 25). I know many of you will say that 3 breaths is too many. I agree, but it's better than I've been doing lately and it was nice to re-establish that baseline. Now I feel like I can work on getting that down to 2 breaths on the 1st 25. What I like about re-establishing that pattern is that I know exactly when the wall is coming up and am able to maintain more speed into the flip turn.
Better focus? Two breaths into the wall or three breaths out of the wall? Currently, I'm breathing with just about every right-side stroke coming back. What do you think? Where is the additional speed to be found?
Enjoy your swims today and I'll check in after another happy stroke day tomorrow!
Did some play with the weights at home last night for a little bit. I did 100 reps of the 45 pound bar in 3 sets (50, 30, 20) bench press. Did a few other things as well. I'm feeling it a little right now, but not any hurting.
8 x 50 Kick w/ board @ 1:00
400 Free Pull
4 x 200 IM @ 3:00 (held 2:41-2:44)
took 1 minute rest
1 x 200 IM semi-fast - wearing a size 30 brief with a size 38 mesh drag suit on top, push start, did not shave or taper for this
went 2:26 breathing very hard after this...wanted to die.
100 EZ kick on back
100 Free @ 1:2050 IM (12.5 of each) @ :55 these were difficult to remember to switch strokes in the middle of the pool100 EZ
3300 Yards in 1 hour
I updated my upcoming meet schedule w/ events on the header section of my blog, so if you want to race me, you know where to go!
Felt pretty good on the first 200 Free so I shot for 2:30s the rest of the way. Felt good on the second one so I decided to descend them. Was a bit suprised to go 2:21 at the end with a drag suit on and being so tired but I had Dave pacing me one lane over.
500 Warm up
8 x 50 - 1:00
1-4 Descend Fly
5-8 Descend Back
5 x 200 - 3:00
Odds - 1st 50 Stroke
Evens - 1st 50 Kick
8 x 50 Pull - :50 (2 Easy/2Hard)
5 x 200 - 2:45 (2:35, 2:31, 2:28, 2:26, 2:21)
8 x 50 - 1:00
1-4 Descend Breast
5-8 Descend Free
200 Cool Down
I was 15 minutes late this morning so only had 1 hour to swim. That is ok, most days I don't start on time either.
5x200@3:00 Free w/paddles & bouy I know not a good warm up but wanted to get the first 1000 in in 15 minutes
500 Free kick w/fins every 3rd 25 fast
10x50 from dive IM order SPRINT 20 yards then easy free last 2 fly and free, almost pulled my back on the second backstroke start
4x50@:10R free 25kick/25swim w/snorkle
300 Free easy
Total 2500 yards
For the many experienced or lifelong swimmers in U.S. Masters Swimming, it can seem inconceivable that there are people who are terrified of getting into a swimming pool. What many of us take for granted—a safe, welcoming water world where one only has to pop up for air whenever the need arises—spells terror for some.
Plenty of pool swimmers are afraid to swim in open water, but that’s a little different. Being afraid of sharks can even seem logical (especially if you tuned in to “Shark Week” recently). Some swimmers just prefer clear water, where there is no question about what the bottom looks like or what icky things may be floating around or underfoot. These swimmers still have the ability to enjoy the water and keep themselves safe. Most properly educated swimmers have a healthy respect for the water, not a debilitating fear.
Nonswimmers with a deeply embedded fear of water have little or no chance of survival if they find themselves in the drink. Their panic will kill them, and possibly any would-be rescuers. They know this, so they avoid water, using tactics that are so subtle, they are often well into their adult lives before anyone notices that they have never been swimming. But they know the truth, and many of them carry guilt, shame and feelings of inadequacy.
Some of these people recognize the danger and their missed opportunities, so they ensure that their children learn to swim early and don’t suffer the same fate. Others pass their fears onto their children, creating another generation of risk and lost opportunities. In “Swimming Life,” we meet some USMS members who are making a difference in the lives of people who can’t swim. Melon Dash has spent her entire career teaching fearful adults how to swim. Taking up where traditional swimming lessons have failed, she specializes in the most terrified students. She runs her nonprofit with the goal of ending preventable drowning. Dash has touched more than 4,000 lives, giving these people the chance to enjoy and be safe in water.
Dash is not the only Masters swimmer who feels this way. In fall 2010, Coach Diane Bartlett and her team, Grand Strand Masters Swimming, focused their efforts in their community. Recognizing a need, they banded together for a week to offer free swim lessons to children and adults in their underserved South Carolina town. With a little help from a USMS Swimming Saves Lives Foundation grant, 26 adults and 94 children are well on their way to becoming competent swimmers.
Updated July 1st, 2014 at 10:51 AM by Editor
My goal is now to stick to a plan. I am back on track for my "leaning up" plan. Hope to stick to this for four weeks before I start adding in any weights. Strangely enough, this is kind of like the plan we used to follow in college, so I guess I can't be totally off even though college has been 20+ years ago.
The local golf course is closed on Monday, so took the opportunity to take one of my dogs and run a couple of miles on the golf course. I picked this particular venue because I can let the dog off her leash and let her run along with me. She loved it even though it was quite warm. Lots of ponds for her to look at the fish. Since she put in some good mileage, I rewarded her with a hamburger afterwards. She weighs all of 13 pounds, but is solid muscle. As little as she weighs, she eats as much as my 120 pound dog. Always on the move, I don't see her ever getting fat.
Got a swim in at the Y. Perfect time to do so as I had my own lane and shared the pool with just three other people.
4 x 400 - 100 Swim, 100 kick, 100 drill, 100 swim
#1 - free
#2 - breast
#3 - back
#4 - fly - on swim, did one arm fly
6 x 50 kick with fins AFAP on :50
- 1,2 - dolphin kick on back
- 3,4 - back kick
- 5,6 - free kick
Hit an asphalt trail nearby and ran 2.5 miles. Took my dog again. She actually seems to enjoy this even though she is quite tired by the end.
Did 4 x 30 yard wind sprints and 15 air squats after my run.
I don't feel like I have done much this week, but at least it is something.
Updated August 31st, 2011 at 10:40 PM by elise526
I ventured over to Spring Hill Rec around 1:00 today intent on getting in a quality swim. Not happening. Not only were the usual 3 lanes being used as a kiddie diving area, but 3 more were being used for some new swim class. That left a couple lanes in the shallow end already filled with 2 noodlers per lane. I just walked out. Then I complained and asked for a free pass. And apparently, I'm not the only real swimmer complaining!
This August has been disaster for me wrt swim workouts. I tapered and did virtually nothing the first week and was in a holding pattern the second week when I was planning to swim at the TC. Since August 15, I've only been in the water 4x for generic aerobic workouts. The pool closures and kid camps and noodlers are killing me! If this happens again and my go to pools are closed, I'm taking the summer off.
I think I may need to revamp my plans for the fall. I had contemplated doing a shortish taper for the Sprint Classic on Oct. 30 to make a run at the SCY backstroke records. (One reason for this strategy was the fact that my best events are on the last day of SCY Nationals -- never a good thing for me.) But I'm not sure I'll be in any kind of shape to make that attempt now. I haven't done a quality workout since July, and I'm sure it'll take awhile to get my speed back. Will reevaluate in one month.
After leaving the pool, I did some errands, RC exercises and hung out with Fort Son a bit. I'm heading out to yoga at 8:00 pm. Hopefully I'll be in an overwhelming fountain of happiness afterward. Tomorrow, I'm going to the gym and to my team practice. I may have to go in the slow poke lane!
Saw this meet on the PV meet schedule:
https://www.clubassistant.com/club/m...1481&smid=3349. Looks like a fun way to get in a speed workout.
Updated August 31st, 2011 at 06:31 PM by The Fortress
Today I swam at Riverbank with a couple of friends. The indoor 50m pool was hot today, so I quickly moved outdoors to the 25y pool, where the temp was low-70s and I had my own lane. Here’s what I did:
500 lcm warmup
500 scy warmup
8 x 75 @ :10 rest: 1-4 RIMO k/d/s, 5-8 IM order, swim e/m/f
8 x 25, odds IM order sprint, evens choice easy
[I had one of my swim buddies two lanes over to race on the sprints--fun.]
4 x 100 done as 25 sprint kick / 25 easy choice / 50 fast stroke swim, with the kick and stroke done IM order
[I tried to hit my 200 pace for my fast 50s on these—not enough rest to truly sprint, even though I was milking those easy 25s for all they were worth. After the first round of these I suggested that my workout buddy tack on a extra moderate 50 on the end his 100s, so I could get enjoy some extra rest at the wall (he's magic and never needs rest). That worked much better!]
12 x 25 various FR drills (underwater free, kickboard rotation drill, slo-mo swimming]
5 x 200, odds pulls w/ paddles, evens swim
Then back inside to visit my other swim buddy and play once the outdoor pool got crowded:
300 lcm wd + dolphin dives + play
Today’s staycation outing was to the Cloisters and Fort Tryon park near the northern tip of Manhattan. The Cloisters houses much of the Met Museum’s medieval collection. One of my favorite pieces there is this strange little glass panel of medieval apes trying to figure out an IKEA table. It's displayed without explanation amidst various biblical scenes:
Three apes assembling a trestle table
Germany (?) 1480-1500
Medieval art can be wonderfully weird. The park was beautiful too. We had lunch there and wandered around quite a bit before heading back downtown.
Drat! I have to go to a deposition tomorrow so I know I will miss workout. I hope they have cookies and some drinks. It always sucks to have to put a suit on. Business suit, that is! But at least it's my attorneys taking someone else's depo, and not someone wanting to take mine!
So to recap this week so far I:
Off on Mon
Swam Wed; switch with Thurs
TBD light Vasa or off on Thurs
TBD swim on Fri
then board plane for Colorado!
SCM, Baylor Fitness Center noon workout
Billy Glasstetter coached
300 warm up
2 x 100 moderate
4 x 100 kick on 2:00
(no fins, on back; descended 1:45 to 1:40 -that's mucho grando fasto for me)
6 x 100 swim on 1:30 desc 1-3, 4-6
(desc from 1:20 to 1:13)
8 x 100 pull on 1:30 every other strong
==>no. kicked on back with fins
fast odd, 50 smooth on evens, held 1:18 average
12 x 25 on :35
This was a much more do-able workout. I picked the kicking bits to really emphasize and go strong/fast. The swim bits were more moderate to somewhat strong. I did a couple of backstroke dives and the feedback was they looked pretty bad.
I think I need remedial lessons for my backstroke start. I've been just faking them and falling in, or throwing all caution to the wind and hurling myself in. I'm going to have every coach take a look at my starts after each pratice and give me some honest opinions and pointers. For now, one of the best things I can do is simply to get comfortable going off the block. So to protect my back, i'll hurl myself with some good 'ol Nestle plunges, play with leg position, arms to the side and over head, and trying to get the backside out, up, into that one hole and just play around with it until I feel more comfortable. Considering I cannot recall practicing backstroke dives last year, I think this is a good idea!! I can now do backbends pretty well. I have moved up a level from the can-I-even-do-this-without-popping-my-head-off to now attempting to increase the arch and get feet/arms closer together while not turning my head into a grape.
And just for The Bob, here is what I ate/will eat today:
1 single serving Dannon/Oikos Honey flavored greek yogurt;
1 large cup coffee - Folger's coffee tea bag and flavored creamer to taste;
1 stick of Sargento string cheese;
1 large peach with skin;
1 medium bowl fried rice (white rice, egg, chicken, no veggies since this was the leftover batch);
6 oz coke (save the other half for tomorrow);
1 big Central Market white chocolate & apricot muffin;
1 large glass lactose free reduced fat milk;
1/3 of Central Market meal for 2 split with the girls;
Combination of all or some of these selected after dinner items:
Handful of candied pecans;
1 Big bag microwave popcorn, less approximately 2 x 10 year old sized handfuls of popcorn and whatever they can't grab that lands on the floor;
Remaining grapes in frig
Today is a very reasonable nutrition day!
Another ruff day in the water.
6 x 200 on 2:50; 2:40 & then 2:30
6 x 100 kick on 2:00; 1:50 & then 1:40 (that was NOT fun)
2 x 300 stroke (back w/zoomers & breast/free)
3 x 200 free
4 x 100 IM
*I feel so out of shape, which is weird, considering. I used to be able to go 4000LCM every day, 5 days a week, now since vacation, I am struggling with 4800 every OTHER day, for a total of 3 days last week (only did 3000 on Saturday on my own) and so far 2 days this week. The way I figure it - 1100 SCY = 1000 LCM, so I should not be overly exhausted by going a scant 4-500 over this. I know it takes 2 days back in the water to make up for every day you miss, but seriously, am I going to feel this bad for 2 1/2 more weeks?! Sure hope not! Guess the only thing I can do is hang in there. - Of course, next week, I go back to working in the office again, and so won't be able to stay for the entire 90 minutes, either.
Going into today's workout, I knew I would probably be a bit worn out from yesterday's distance day. Therefore, I purposely did NOT bike yesterday or do anything overly strenuous. Did it matter when I hit the water today.... not really. I felt really sluggish - like my legs wouldn't work and my hands couldn't catch the water... pesky stuff kept slipping through my fingers....
Anyway, here's what we did today:
1 x 850 Free/Kick/Pull/Free by 200s on 14:00 (miscounted)
4 x 25 h/e, e/h on :35
4 x 25 4,3,2,1 breaths x 25 on :45
4 x 25 tarzen drill on :35
4 x 25 Stroke on :35 (did back, free, back, free - no fins)
1 x 50 ALL OUT FREE on 1:30 (:34, :35, :34, :33)
1 x 50 Easy Free on 1:30
6 x 50 Kick on 1:15, 1>6
Total Yards - 3200
I hate to say it, but this is one workout that I couldn't wait to end. I wasn't particularly pleased with my ALL OUT 50s either. I've been faster than that from a push start - by a bunch... it just wasn't in the cards today. I also never felt like I could generate any power or momentum off the start or turn walls. Huh... guess we'll just chalk today's efforts up to the inevitable "bad day" that everyone has from time to time and see what tomorrow brings.
Thanks for listening (or rather reading) my rants. I hope you enjoy your swims today!
I did a little medicine ball work last night, but nothing that's going to kill me. Just bored in front of the tv pretty much.
300 Free Pull
Main Set: I pulled this out of my "bag of tricks" of workout I have saved for fun times.
1 x 350 Free @ 4:40
2 x 100 Free @ 1:20
1 x 300 Free @ 4:00
2 x 100 Free @ 1:20
1 x 250 Free @ 3:20
2 x 100 Free @ 1:20
1 x 200 Free @ 2:40
2 x 100 Free @ 1:20
Whew...that was a 1900 yard set, pretty big for me. One thing I did work on was to focus on my streamlines during the 100s. My streamlines really go to s*** if I don't think about them, especially in longer swims.
6 x 100 Dolphin Kick w/ training fins (50 Streamline on back/50 arms at side on back) @ 1:45
My abs were killing me on these. That's supposed to be good I guess
500 Free Pull
First half wasn't as bad as it looked. I dropped the drag suit after #2 and made 1:15s. Held that through #4 and made the last 100 (50 fly/50 free) on 1:20. Technically, the first set isn't exactly a half hour. You have to go with a 50 second rest in between iterations to make the math come out right. It was just easier to watch the clock by going with a 1:00 rest.
The kick set was miseable. 1st pull I did on 2:14 but I couldn't sustain 200 breast stroke kick because of my knee. 2nd pull my paddles came apart and eventually I had to ditch them after I missed the first 100 yards. Decided to pull 150 and kick 150 (50 fl/50 bk/ 50 fr). On #3 - #5 I pulled 250 and kicked 150. Made the split but was upset w/ my paddles.
450 Warm up
4 times through:
* 5 x 100 - 1:20
* 1:00 Rest
#1 - 1st 25 of 1st 100 Fly
#2 - 1st 25 of 1st, 3rd and 5th 100 Fly
#3 - 1st 25 of each 100 Fly
#4 - 1st 25 of each 100 Fly, 50 Fly for at least one 100
5 x 400 - 6:00 200 Pull/200 Kick
200 Cool down
I don't know that this worked but did try to force myself to sprint today even though I did not have the energy for it.
It is so easy for me to go into distance mode but I know I need to work the sprints more and do less yardage but more quality yardage.
10x100 Free #1-4@1:45 #5-7@1:40 #8-9@1:35 #10@1:30 held between 1:27-30's on all that was actually not bad for me
8x25@:45 Free kick w/snorkle work the legs here
6x50 Free from a dive 20 yard sprints rest easy
500 Free kick w/fins every 3rd 25 fast
2x[1x50@1:00 Free SPRINT
....[1x200@4:00 Free EASY
went :34 on the 50's the second one felt better than the first but both were the same time. YUCK!
Total 2500 yards