8 x 50
Odds= stroke drill
Evens = stroke kick
10 x 25 shooters
5 x 100 flutter kick w/board & fins @ 2:00
50 fast + 50 easy
10 x (25 easy speed fly w/ fins + 25 easy)
--fly felt dreadful
2 x through w/fins (no interval):
25 fast shooter + 25 easy
50 fast + 50 easy
25 fast free + 25 easy
10 x 25
odds = 25 breast pull
evens = 25 breast kick
5 x 50 cruise
Toured around Dartmouth yesterday and today. Fort Son met the freshman and head lightweight coaches and rode the motorboat with the coaches watching the first freshman and first varsity lightweight boats. (A talented sophomore on the varsity boat is taking aim at the WR for the 6K erg this summer.). Fort Son got his first taste of college life staying overnight and hanging out with the freshman rowers.
Today, I ventured to my college pool, the first time I'd swum there since my freshman year. I
even got the lane I always raced in. . The pool is very weird: it's four feet deep everywhere except for the diving area. It has a sharp slant up from the diving depth to the four foot depth and is four feet deep the entire pool length in lanes 6-8. I almost crashed into the slanted wall doing a shooter. Would not like doing a backstroke start in four foot depth now.
This didn't bother me in college. I never swam backstroke, always fly/free/IM. No surprise that the team records were largely faster than the pool records.
Anyway, I got a decent workout in, though I was tired from not much sleep for 2 nights (can't sleep in hotels at all). Not too much pollen in Hanover; prepared to be killed with it tomorrow. May is just not my month.
Very fun visit. . Plan on hitting the gym late tomorrow afternoon.
Updated May 7th, 2011 at 09:31 PM by The Fortress
Today I swam the 6am Asphalt Green lcm practice for my weekly 2-hour swim. The monthly workout schedule Craig distributes specified today as “kick and pull,” and that’s what we did. Here’s how it went:
800 lcm warmup (400s, 200k, 200p)
1000 straight, done as 200 FR drill, 200 FR kick, 150 BK drill, 150 BK kick, 100 BR drill, 100 BR kick, 50 FL drill, 50 FL kick
16 x 50 @ :50 [I did mostly FR, some BK]
2 x 100
4 x 50
2 x 100
Round 1 = kick @ 2:00/100 intervals [didn’t make all of those—did some swimming to catch up],
Round 2 = pull w/ buoy, no paddles @ 1:45/100 basis [my lane ended up going more like 1:35/100 somehow]
Round 3 = swim w/ paddles @ 1:45/100 basis
This afternoon I went for a long walk by the Hudson River. I’ve been using my upcoming around-Manhattan relay swim as an excuse to get out of my neighborhood and acquaint myself with the city’s waterfront a bit better, while scoping out the course I’ll be swimming (or cheering while my relay partner swims it.) Since Mr. Addict knows the running paths all along the Hudson to the top of Manhattan, he is happy to play tour guide, and it’s been nice planning weekend afternoon walks together. Today we took the subway up to Riverbank State Park (my usual morning swim spot), then walked from there up past the GW Bridge (and past the Little Red Lighthouse) to Dyckman Street and Inwood Hill Park. That’s where the seal was spotted earlier this week, but I saw no signs of it today, or any other unusual river critters. I did see tons of people out fishing at many different points along the shore, though.
Tomorrow is a beach swim day—I’m really looking forward to it. Those who swam out at Brighton today reported a water temp of 52, so my guesstimate from yesterday was fairly accurate. Hope the sun is strong!
Actually got a descent workout in and did not have to coach this morning.
500 Breast kick w/brfins
500 Breast drills about 300 with the br fins
20x25 Fly drils w/fins last 4 swim
500 Free every 3rd 25 free kick
Total 3000 yards
300 swim back and free
2 x 100 IM drill
3 x 100/1:30 free build
8 x 25/30 strong desc 4
- 1-4 free, 5-8 back
Kick Speed play (900)
25 fast - 50 easy continuous
with or without fins
- did 450 flutter w/ fins and board, 450 on back no fins.
Swim Back (1200)
16 x 75/1:30 desc by 4
- each group of 4 from around 1:10->1:02
Swim Fly (200)
8 x 25 Fly/45 strong
Swim Free (300)
3 x 100 Free/1:30 desc to AFAP
Warm down 200 smooth
Total: 3800 yards
Swam at Huntsville Nat this morning. The 82 degree water felt soooo good after the heat from yesterday. They were setting up for a meet so it was long course with backstroke flags... deluxe accomodations! I'm still getting used to being out of the water for a week. Getting faster but not where I was before. I might have convinced one of the Huntsville swimmers to got to Nationals. He thought he had to qualify first (which I think he could do). Without that requirement, he seemed excited to start training for it.
400 Warm up
3 x 100 Stroke down/reverse IM back
5 x 50 IM Order
4 x 100 Kick
4 x 150 Kick/Drill/Swim IM Order
3 x 200 Pull
3 x 100 Free down/choice stroke back
I did all three breast stroke. Arms were hurting bad at this point.
200 Cool down
Today was totally awesome - Biorhythms say my physical is way on top & emotions on the bottom, but when the physical is on top, the emotions are too!! Work was great - only saw 13 patients, and two of them were kids whose parents thought they needed physicals & vax for school - but this had already been done earlier in the year, so they were basically not even seen - which means I saw only 11 people!! I was finished charting and HOME by 2:00!! Woo Hoo!
Loved this morning's workout, seemed like it was designed for me -- I was still coughing quite a bit, so swam in a lane off by myself so as not to slow the kids down, but I shouldn't have worried - I was going faster than them and chose faster intervals too. Go figure! Anyways, since I got out of work and wasn't exhausted, PLUS, it was absolutely B-E-A-U-tiful today, I went back! Here's what I did:
2 x 300 pull (first one speed play by 50's, 2nd one speed play by 25's)
12 x 100 on 1:30/1:35 (sets of 3 at 70%, 80%, 90% & last one sprint)
8 x 25 Sprint play
4 x 150 kick
12 x 50 on 1:00 same as the 100's
Total: 4500 LCM
2nd workout (BONUS!!) at 4:30pm on my own:
1000 warmup - various mixed stroke, mostly 100 free; 25 back/25 breast
5 x 100 kick
6 x 300: #1 & #2 pull no paddles
#3 back/free thingy by 150's
#4 & #5 pull w/paddles
#6 breast/free thingy by 300
5 x 100 50 kick/50 swim on the 1:30 (this was hard)
4 x 25 Sprint play on :30
5 x 100 various strokes
Total for the day: 9300!!
See! Am I an animal or what?!! But this is good for my GTD genie - because I am playing grandma (tonight AND) tomorrow - Jeni & Ben want to attend the symphony or something in Hotlanta, so I am traveling with them to tend to baby Elenna in the hotel. Tonight grandma has Christa's crew (4 cute little munchkins!!) spending the night because their mommy's birthday is today & their daddy is taking her out. Poor thing is exhausted after moving into their new house & seeing so many things that need repaired. I don't envy them - but they had to know it was coming - after all, it was a foreclosure, which definitely equals a "fixer upper"!!
Updated May 6th, 2011 at 10:17 PM by Celestial
Been swimming at least 4 days a week.
I'm up to 132 Miles so far this year.
I've been sick the past week.
A former team mate of mine won the Tampa Bay Marathon Swim a couple of weeks ago.
8 Hours 59 Min.
That is just pure crazy!!!
Here is what I swam today.
Set One 2x400 – 30 sec. rest
• (1) - 400 warm up Choice
• (2) – 400 free, pace
Set Two 4x200 – 30 sec. rest
• (1) – 200 recovery
• (2) – 200 one lap bow&arrow drill, one lap free, perfect stroke.
• (3) - 200 free, pace
• (4) – 200 free, all out
Set Three 8x100 (lung busters)– 10 dolphin kicks off each wall, just survive the rest of the lap – 20 sec. rest
• (1-2) – (easy)
• (3-4) – (keep focused)
• (5-6) - (strong core)
• (7-8) – (quick core)
Set Four 12x50
• (1-6) – 50 fly,back,breast (fast), 50 recovery after each. 2:00 on each 100
• (7-12) – 50 fly,back,breast (all out), 50 recovery after each. 2:15 on each 100
200 warm down 3200yds.
I got back in the city last night after a few days visiting family in Alabama. Because there’s no indoor pool in my hometown, I had 3 off-days during my visit, and so was very happy to be back at the Riverbank pool this morning with a swim buddy. I felt sluggish and slow, but my body must have been ready to get back to work because the pace clock kept giving me good news—there was about a 5-6 second/100 difference in my internal pace clock and the one on the wall, in the happy direction. Here’s what I did:
900 lcm warmup (400s, 100k, 200p, 200 RIM d/s)
6 x 50 (25 kick fast / 25 swim easy) @ 1:10
4 x 100 FR desc. @ 1:45 [1:28 > 1:18]
500 FR @ 7:30 [7:12]
4 x 100 FR desc. @ 1:45 [1:29 > 1:17]
12 x 50 FR @ 1:00, odds = 12-sec. sprint (remainder of length easy), evens = 6 stroke cycles perfect form at slowest possible speed (rest of length easy back) [It took until the last 2 sprints for these to feel good—I finally started focusing on faster arm speed and things clicked into place.]
200 easy swim
400 pull w/ various combinations of paddles
100 warmdown + play
I made one discovery this morning. During the 400 pull, I experimented around with various paddle combinations—my swim buddy and I had watched someone in the adjacent lane swimming while wearing one paddle, and we spent a few minutes speculating about the purpose of that drill. So I tried wearing just one paddle to see what it felt like, and found that when I wore it on my left hand it felt natural to breathe on that side. I’m still figuring out why that should be so. Since I struggle sometimes with bilateral breathing, I will add one-paddle drills to the repertoire of things I use to make changing my breathing pattern a little easier.
It was a beautiful sunny day here, and several friends had emailed me about swimming at the beach today, so after the pool workout I headed out to Brighton Beach. The water still hasn’t warmed up much—I’m guessing it was low-to-mid 50s today. But the sunshine was quite strong, and the water really clear and flat. It was a joy to swim in the cool sparkly water, and a real treat to get to lie on the beach and soak up warmth from the sun and sand afterwards. I swam down to the aquarium, turned around and swam back a bit, then spotted a friend swimming towards me and backtracked with him a ways before turning around and heading back to the beach for good. I probably went about 2k altogether.
I felt like a very dedicated swimmer today to get in 2 swims before I even finished unpacking from my trip! (Or maybe I’m just a lazy traveler . . . )
Fri May 6th, 2011
trained 6:30 to 8:00, whitney coached
don't really remember the work out
I skipped parts here and there to fit my sprint training focus
yesterday at 10 am
I got my right side wisdom teeth removed. Doc knocked me out for the proceedure.
I slept most of the afternoon & slept in this morning missing AM practice.
As I write this now, I feel pretty good, my toothache is gone, but the holes hurt & need to heal.
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Weights: did a quick weight work out this morning
1 warm up set and 2 heavy sets
noon to 1:15 dove in around 12:30
UT, LCM main pool
wore FS 2 legskins
swam beside James Fike
WARM UP LCM
Main SET: LCM
assigned: 5 x 200 FR FAST Best AVE on 5:00
did: dove in after #2 started & swam 200 warm up
#3 went 2:25
#4 went 2:22
#5 dove went 2:17
assigned: 5 x 100 FR FAST Best AVE on 3:00
did: 5 x (50 FR FAST Best AVE , 50 fr easy) on 3:00
went: 29, 28, 28 low, 27, 26
4 X 100 1:45
1 X 200 3:20
4 X 100 1:40
1 X 300 -
1 X 100 moderate 2:00
2 X 50 build 1:15
1 X 100 moderate 2:00
2 X 50 fast 1:15
Twice through. Break between rounds.
1 X 100 easy swim
3 X 100 kick 2:30
6 X 50 kick 1:20
1 X 200 free 3:20
1 x 100 IM 2:00
2 X 50 stroke 1:00
Three times. Break between rounds.
WARM DOWN: 4 X 50 easy 1:00
There's a disturbing pool temperature trend: Tuesday - 82, Wednesday - 84, Thursday - 86, Today - 89! We don't even have any noodlers. However, I suspect the scent of warm chlorinated water may attract them if this keeps up. So, the workout was a bit abbreviated. We took lots of breaks and didn't push too hard today.
400 Warm up
K1 = fastest kick, K2 = 2nd fastest kick, K3 = 3rd fastest kick, K4 = slowest kick
S1 = fastest stroke, S2 = 2nd fastest stroke, S3 = 3rd fastest stroke, S4 = slowest stroke
2 x 100 - 1:40 S1/K4
2 x 100 - 1:40 S2/K3
2 x 100 - 1:40 S3/K2
2 x 100 - 1:40 S4/K1
200 Free - 2:30
200 Free - 3:00
200 Free - 2:30
Made the first 2:30 but only got a few seconds recovery on 3:00 and then ran out of gas from there. Made 2:40.
2 x 100 - 1:45 S1/K4
2 x 100 - 1:45 S2/K3
2 x 100 - 1:45 S3/K2
2 x 100 - 1:45 S4/K1
Normally, this set calls for dropping the time to 1:35 but we were feeling a lot of heat at this point and opted for a few extra seconds.
3 x 200 - 3:00 Descend (2:50, 2:45, 2:40)
Called it a day after this.
100 Cool down
Holy cow... today was a lot of fly for me. I was actually really looking forward to today's workout... until I got into today's workout and realized how much I was looking forward to today's workout being done. To all you people who routinely swim large amounts of fly in practice, . As for me, I am convinced that I need to do more - and more often in order to be able to muscle through sets like this and drop racing time (especially on the 100 Fly). Here's what we did:
4 x 100 Fly Drill Cycle on 2:30
6 sets (did this set wearing fins):
- 1 x 50 Fly on 1:10
- 4 x 25 Fly on :40, 1>4
5 x 100 Kick on 2:00, mid 50 back dolphin kick
6 x 125 on 2:10 100 Free/25 Back
8 x 50 Free / Drill on 1:00
Total Yards - 3450
The 6 x 125 set was actually supposed to be 75 Free/50 Stroke, but when I turned at the 75 and tried to raise my arms for fly, I immediately knew that wasn't going to happen. Instead, I swam out the 25 as free, then flipped to my back to do the last 25. Since I could actually do backstroke - and fly was not working anymore - I finished all 6 like that.
As for the Free/Drill Cool-Down set, I was able to do a bit of stroke drills. I did 2 fly, 2 back, 2 free, and swam the last two 50s all free.
Whew! I was planning to have another Stroke-fest Saturday, but we'll have to see how my arms are doing in the morning. I am planning to take an alternate fast ladder, all freestyle workout that's pretty fun just in case the fly decides it's had better days. I would rather not swim fly than to swim it with bad form and risk injuring my shoulder. So... that's the plan anyway. I guess only time will tell what I actually end up doing. I only know this - it needs to be a 4000+ yards kind of day. My FLOG is still not happy with me - ever since the two-week taper for Y Nationals. By week's end for the last two weeks, I seem to get within 0.05 miles to "being on track", but then I take Sunday off and fall behind again. Oh well... I suppose it's only a matter of time before my FLOG and I are back to being happy with each other. One thing I know for sure - I need Sunday as my rest day!
That's it for now. Enjoy your weekend and Happy Mother's Day to all you moms out there. As for me, my youngest daughter is such a sweetie. She's been giving me drawings and letters all week to celebrate Mother's Day early because she'll be with her father this weekend and I won't actually see my girls on Mother's Day... bummer.... but they know I love them and I know they love me. That's all that matters....
Anyhoo... happy swimming!
I woke up early this morning & drove out to Monroe to do a little "fun Friday" workout with the masters team. I must've missed a memo, because only a half-dozen folks showed up so the coach put a pretty good workout on the board.
Solo Warm Up:
500 swim - every 4th length backstroke
6x50 Kick @ 1:00 alt. fr/fly/fr/br
8x25 Kick @ :30 12.5 sprint/12.5 EZ (alt. free/fly)
4x150 @ 2:15 Neg. split (1:45's)
200 fast @ 3:00 (2:16)
3x150 @ 2:15 Neg. split (1:45's)
200 fast @ 3:00 (2:15)
2x150 @ 2:15 Neg. split (1:46's)
200 fast @ 3:00 (2:14)
150 @ 2:15 Neg. split (1:47)
200 fast @ 3:00 (2:16)
8x50 @ 1:00 IMO 25k/25swim
8x25 @ :30 IMO
200 cool down
I was feeling pretty good on the negative split 150's. I had some nice smooth speed going during the first 75 and built from there. I thought I might end up cruising to about 1:50-1:55, so the mid 1:40's was a nice surprise.
The 'fast' 200's still aren't where I'd like them to be, but as I've mentioned to my teammates, I could've gone 2:10's and been talking about how I would've liked to go 2:05's. I'm happy with my progress - a couple months ago I was fighting to hit 2:20's.
I'm getting a chuckle out of my Speedo Endurance Jammers. The fabric is holding up very well, but the thread has gotten completely eaten away by the chlorine. They are literally falling apart at the seams. But I'm happy to say that I've had this pair for almost a year which is about twice as long as I've had any other pair of jammers. I'll keep wearing them as a drag suit for a while, too.
Updated May 6th, 2011 at 01:01 PM by larsoda
(missed using the work "kick" in a couple places...)
I had to swim inside again because one of the guards didn't show up, so they wouldn't let us go out until he got there. Since I started inside I just stayed there. I hope they get their together soon!
3 x 300/15sr
2) 50 swim build -50 kick - 50 drill
3) swim build with fins and paddles
- did 150 free, 150 back on all 3
9 x 100/1:45
1, 3, 7, 9 - stronger effort
Take HR after each swim
- all free; times on strong ones were 1:16-17 with HR = 138-150
- others were around 1:19-20 with HR = 1:26-1:38
4 x 200/10 - 15sr - steady moderate kicking
- did #1-2 flutter on belly w/ board and snorkel, 3:55, 3:45
- #3-4 flutter on back, 3:50 for both
12 x 50/1:00 Tempo with 2 - Beat Kick
- all free, ave 40
100 easy DAB and back
Total: 3300 y
I wrote this workout on the train the other day, because I wanted something to practice for this weekend when I'm swimming all the 100's and the 200 IM. It turns out the team really liked it! Even my lane-mate who's fast but doesn't like to break a sweat had me cursing myself for writing such tight intervals, which he stuck to religiously.
1000 warm up
2x100 on 1:40
4x25 fly rest :5
100 kick: 50 free / 50 no board
2x100 on 1:35
4x25 back rest :5
100 kick : 50 free / 50 no board
2x100 on 1:30
4x25 breast rest :5
100 kick: 50 free / 50 no board
2x100 on 1:25
4x25 free rest :5
100 kick: 50 free / 50 no board
200 warm down
I was pleased that I brought my 100's in under 1:30 with ease and time to rest each time. I'm working on not breathing into the turns, and I felt that gave me some great set-ups to streamline further. Also working on:
fly - keeping my feet in the water on the kick, recovery with thumbs down
back - faster arms! more rotation!
breast - keeping those hands in tight, thumbs under shoulders. Shortening up my glide to look less like a mom who doesn't want to get her hair wet.
Currently, I am SO TIRED, SO SORE. I have no idea how Saturday's going to go, it's a short meet, and there will be a lot of swimming. I do have one nemesis swimming all the same events as me (a guy who, at a swim meet earlier this winter, pushed off on the wrong side of the warm-down lane and hit me on the head so hard in the head that I had to scratch my 1000 because I got all nauseous and concussed.) I would really like to see him go down in a fair fight... But we'll see.
Thursday night I was bored so I decided to go down to the Y pool and swim a little. Probably another 1500 Yards or so. The highlight of the swim was a 100 Free AFAP in which I did a :54, from a push. Considering I went out in a :54 on my 200 Free at Nationals from a dive, I'd say I'm feeling much better with a little more training in me.
300 Free Pull
100 Kick on side
5 x 100 Free @ 1:25 (held 1:10s)
20 x 25 Fly @ :30 strong, (held :15/:16s)
200 IM Drill stretch out
At this point it was 5:45 in which the group all comes together to do drills/etc. together with the coach on deck instructing. I didn't feel like doing another set, so I decided to join them for a change. Here's what we did, which wasn't drills like I had thought:
4 x 25 w/ fins AFAP Kick @ :30
4 x swims @ 2:00 interval
--coach came by and gave each person a specific distance to be completed in the 2:00 interval...I was assigned 175s. The next longest distance behind me was only a 125. My first thought was Oh !! I tried to plead for the 150 distance but coach said HAHA!!
I ended up making:
#1 @ 1:51
#2 came in at 1:59
#3 skipped the first 50 and left :30 later -did 125 & came in with :10 rest
#4 came in at 1:56
Basically did a 700 in 8:00 (minus a 50)
50 EZ and out
We have the Apple Blossom festival this weekend in Wenatchee, and two parades in town this weekend, one is the "Classy Chassis" parade tonight (all the cool old cars come out of the garages tonight), and that is the reason our company is only running 5 hours for the two shifts today...so everyone can get home. I got off work at 11:30, and went back to the pool for a nice easy stretch out swim.
Friday afternoon at the Y:
200 Free Pull
400 IM Drill
400 Free EZ
3800 Yards for the Day
Updated May 6th, 2011 at 04:31 PM by jaadams1
Really pushed thru this set.
1000 Free broken 1,2,3,4,1,2,3,1,2,1
3x[1x200@4:00 Fly kick on back w/fins
....[2x100@2:00 Fly as 50 rt arm/50 lt arm w/fins
200 Free kick w/fins easy
3x200@:10R Free EASY
Total 3600 meters
I got a peek at jaadams1's workout this morning and wanted to give it a go, but I just couldn't squeeze a trip to the pool into the schedule today.
Why couldn't I fit a swim in? Because today the marathon training took priority.
Today was a 9 1/2 mile trail run at the Redmond Watershed that a friend recommended to me. I carpooled with her to the trailhead and she led me through the woods for 80 minutes. She's an outstanding runner and by the end she was pulling away and I was a little afeared of getting lost in the woods.
Back to the pool tomorrow -- I think I'll swim with the team.
Bikram Yoga, 90 minutes:
Went to the noon class. Unfortunately, my allergy-induced asthma was bothering me. It was somewhat hard to get through the standing series (and of course I hadn't been in 3 weeks). Had to sit out triangle pose to catch my breath.
Swim/SCY @ GMU:
My asthma doesn't usually bother me too much when I'm swimming, but it really did today. It's possible the poor air handling system at GMU made it worse than usual. The lack of oxygen seems to cause more cramps than usual too. Difficult practice for me, though it was a fun and well-designed one. I was able to sprint at least; the aerobic work was more difficult.
4 x 50
25 drill + 25 swim IM order
4 x 50 build
8 x through:
75 IM switch @ 1:30
25 fast shooter @ 1:00
-- I attempted two of these and desisted. Couldn't do them at all. Instead, I did fast backstroke kick on the surface.
50 stroke, 25 fast + 25 easy
-- I did 4 stroke and 4 free.
100 easy: 50 choice + 50 feet first scull
-- just did the scull to breath more.
6 x 125 free pull @ 1:50
-- I kick two of these with a board to get air. Skipped a 50 at some point.
6 x 75 kick w/board @ 1:30
1 & 4: first 25 fast
2 & 5: second 25 fast
3 & 6: third 25 fast
6 x 25 @ :45
-- alternate fast & easy
-- did 2 fast frees and cramped on last one
10 minutes hottub
Tough day of working out for me, but I wanted to do a double today. I'm leaving at the crack of dawn () to head to Dartmouth for the weekend. Plan to swim in my old pool on Saturday. Will take tomorrow off.
Updated May 6th, 2011 at 10:41 AM by The Fortress
4 X 100 1:45
2 X 150 2:30
2 X 100 kick 2:30
8 X 50 kick 1:20
1 X 100 easy swim
1 X 100 IM 2:00
1 X 100 stroke 2:00
1 X 100 free 2:00
Four times through
1 X 800
Pull or swim. Descend by 200's
WARM DOWN: 4 X 50 easy 1:00