Today was another sprint/distance day at SMU outdoor pool, LCM
Bobby Patten, sprint
Lianna McStravick, distance
400 warm up
8 x 50 25 swim/25 kick on 1:00
300 easy swim or pull
5 x 100 on 2:20
4 as 75 fast/25 easy (fly/back)
1 easy recovery;
5 x 100 on 2:30
4 as 50 fast /50 easy (fly/back)
1 easy recovery;
5 x 100 on 2:20
4 as 25 fast/75 easy (fly/back)
1 easy recovery
Bonus for me:
50 from the blocks (free)
50 swim back easy
Today I was really sore from doing my vasa in "endurance mode"; ie, trying to go 10 minutes but I stopped with 3:54 left on the watch. I did all the sprinty bits fly odds and back evens, you know it's a rough day when fly and back are easier than doing freestyle!
I also got a massage today, and walked for 25 minutes at White Rock Lake.
Then I did my vasa again; this time I only got to 3:30 before having to take a break, then did 30 strokes fly, another break, and then mustered the strength and willpower to do 3:30 free stroke for a total elapsed time of 10 minutes.
Yesterday I swam on my own:
500 warm up
200 easy kick
100 kick with shoes on the 1:00 per 25 base, attempting to keep the 25 pace up to the 100.
100 kick no shoes on the 1:00 per 25 base, attempting to kick really fast!
4 x 50 back/free continued recovery; rest 15 secs between each
lots of backstroke starts and several swims with 6-fast stroke cycles.
I didn't really want to load up on the vasa all at once, but this week I am busy and probably won't get to do any drylands, so the only option was to do them 2 days in a row.
Mesa SCM meet in 2 weeks, that will be fun! I'm not particularly working through it but i'm not really resting for it either.
Tonight for dinner - Roti Grill, just as soon as Mark gets back from picking it up! Another day of my cooking that no Agee has to suffer. I'm having Lamb vindaloo, hot, Tx size, with naan bread. Yum!!!!!
Today's Sunday paper was chocked full of good coupons! It's soup coupon season! Helen loves those Campbell's soups. She says, Hot stuff for my lunch mommy!"
Swam at Huntsville Nat. Lots of lane space for everyone today but we ended up with a decent crowd. Dave and Dave joined me from Madison and we had regulars Bob, Bob, Mary, and Billy. Brook coached. Triathletes were all off doing the Frantic Frog tri this weekend in Scottsboro.
300 Kick w/ fins
* 200 Pull
* 100 IM
I got there early and had done the 400 before anyone else so I did the Pull and IM again.
* 100 IM
* 100 Reverse IM
4 x 100 Kick
4 x 200 Free - 3:00
4 x 100 Pull - 1:30
* 100 Reverse IM - 1:45
* 200 Fr - 3:00
* 100 Kick
* 100 Reverse IM - 1:45
* 200 Fr - 3:00
* 100 Pull
No cool down - had to get to a soccer game.
No best times but for me this is the best I have done in the last few years. I actually felt fairly good too.
Totals Yards at this Pentathlon were 2100yards.
Started with the 100 Back in 1:19.26, 100 Breast in 1:32.50, 100 Fly in 1:24.68, 100 Free in 1:05.87 and 200 IM in 2:49.83.
Good meet overall. YEAH! No shoulder, elbow or knee issues!!!!
A busy week, but I was able to get in a few workouts.
Did a 2.5 run with my Jack Russell terrier on the trail in the park. Ran at about a 10 minute per mile pace. It cracks me up that my little dog gets so excited about going for a run on the leash. She makes running more fun.
Got to the pool late, so had just 30 minutes to get in a quick workout. Here is what I did:
4 x 150 free (100 pull with buoy and paddles, 50 kick) on 2:45
6 x 50 free - easy 25/sprint 25 on :55
4 x 25 fly with fins AFAP on :45
Ran a 5k with my Jack Russell. Her first 5k! We held an 8:54 per mile pace. Not too bad for a little dog that just weighs 12.9 pounds.
Went to the Y after the race and got in a quick swim workout as follows:
Warm-up: 200 S, 200 K, 200 Pull
4 x 100 dolphin kick with no fins on 2:00 - hold under 1:35
4 x 100 back pull on 1:30
6 x 50 fly on 1:15 - 3 rt, 3 lt, 3 full
4 x 25 fly with fins on :45
Not leaning up too well. I just love sweets too much and am finding it hard to give them up. Truly a vice for me. I only have one alcoholic drink a month, but I usually have one sweet a day. Unfortunately, the sweet is not just a small cookie. It usually is a piece of pie, a blizzard, or a candy bar. I have not right to whine about not dropping the pounds until I give that stuff up. Don't know if I can do it!
I was looking forward to swimming the Governor’s Island 2-mile race today, but it got cancelled late last night due to too much sediment in the water. We had received an email notice yesterday morning about the water quality—bacteria counts were ok, but the recent heavy rains upstate had sent a plume of clay and sediment down the Hudson and into the NYC harbor where the race was taking place. I had walked by the Hudson yesterday to see for myself, and it indeed looked distinctively brownish red, and opaque—branches that were floating in the water were simply invisible wherever they went under the surface. I think the organizers figured that if debris wasn’t visible, it would be too risky to run the swim, especially with swimmers jumping into the water off boats for the start.
So my swim plans for today changed. Instead of doing the race, I decided instead to go out to Brighton for a swim with CIBBOWS. I was lucky today to be joined by aztimm, who was in town for the Governors Island race. We met up at the Coney Island subway stop and walked down to the usual meeting place in Brighton Beach. There we found other swimmers, four of whom were just getting ready to get in the water for a swim. We all set out together eastwards, towards the white building. The water was a little murkier than usual, with some small (nonstinging) jellies floating around towards the surface. The water was nice and calm, with just enough gentle rolls to remind you that it wasn’t a pool. The temperature has dropped a bit in the past couple of weeks—today it was around 68-70, or at least that was the consensus.
Once we all reached the white building we regrouped and discussed where to go next. The white building usually marks one end of the 5k loop, and we generally turn around once we reach it and head towards the pier. But someone said the water by the pier looked muddy, and my friend Cara wanted to continue on in the direction we were headed, towards Manhattan Beach. We decided to do that, and swam on until we reached the jetty that marks the beginning of it.
After a little chatting, we all decided to head back to our starting place. The current was with us on the way back, so that part went quick and easy. Soon Tim and I were back at the imaginary chair (it’s gone now that the lifeguard season is over) that marked our starting point. We waited for the others, then spent about 15 minutes working on our beach synchro routine. Much fun!
We then got out and picnicked on the beach, then I lazed around while the others got back in for a little more swimming. It was a nice calm day on the beach—this is the first weekend that the beach is closed for the season, so the lifeguards and crowds that had been out all summer were gone. It was a fun relaxing day to spend the day, and I’m glad I went out. Plus I finally got to meet aztimm!
As for the cancellation, I've been pretty lucky this summer with my OW swims--I had 8 in a row that were held as scheduled, with decent-to-great weather and conditions for them all. One out of nine isn't a bad ratio for something as dependent on weather and water conditions as OW swimming.
Tomorrow I’m signed up for a 10K race out at Coney Island. I had originally planned to really race the (cancelled) 2-miler today, then just swim the 10k comfortably as a chance to practice swimming with a kayak and doing feeds for my upcoming Ederle swim. Even though I ended up not racing today, I might still stick with that plan for the 10k tomorrow—it’s a long enough distance that I will feel happy if I’m able to finish it while feeling comfortable and happy.
Made my first goal of my return to swimming: I reached the first milestone (50 miles) of Go The Distance.
3000 SCY - This evening I once again did the most yardage in one night (well, since getting back into the swim habit). We did a workout I found on Twitter from swimoutlet.com. I did extend a few of the sets in order to get more yardage. I am now 5100 yds from that 50 mile mark on GTD.
2800 SCY - This workout was supposed to take place on Wednesday, but a malfunctioning chlorination system closed the pool just as I was getting in. I just delayed the work out one day to get my yards in. Tonight's sprints really worked my lungs, but I was satisfied with my times and effort. One more workout of at least 2300 yds and I've made it to my first USMS goal: the 50mile mark on GTD.
2400 SCY - What a night! This was the night I would make my 50 mile GTD mark. Our team is steadily growing,and even with two of our regulars gone, we were occupying three lanes with at least three people per lane. As I was going into my set that would push me in the 50 mile mark, my teammates gathered around and cheered for me as I swam the final 100. It was great to have them cheering me on! On the last lap, I gave a nod to our couch and mid-lap I changed from breaststroke and finished with butterfly. It put a great smile on his face! The pool was closing in 5 minutes by that time, as I did a 100 cool down which places me at 50.06 miles!
<still waiting for image>
So I did it! 50 miles on the GTD feels great! Along the way I've felt the side effects of feeling healthier, losing weight, and having a great time with my great team. The next goal is to do 100 miles before the end of the year. I did a few calculations and I think I can do another 50 miles in less than 3 months at the pace I've been swimming the last couple of months.
This was a 6.2 miler and I ran it in 48:28 which worked out to a 7:48 pace. About the same as last year which I think is ok as I don''t feel quite as fit this year.
Today was awesome. We spent an hour watching stroke drills, then did about a 2000 "warmup", and then worked on stroke for 45 minutes. Not what I expected, but better than another 8000 yard day! I also expected him to have us do some of the drills we watched on the video, but we just critiqued each others strokes. Could have been done better, but I'm not the coach, just the "coached".
Bummer! Had to get out of morning practice early because of Cl levels! Luckily I went back at lunch.
3 x thru: 150 pull, 100 back/breast, 50 fly
50 kick (we were to do 20 but they pulled us out)
Total this AM: 2500 SCY
Lunchtime w/lunch bunch
Then we each called a 500 yd "set" by lanes:
5 x 100; 2 @ 1:30, 2 @ 1:25, last one on 1:20
5 x 100, odds IM, evens 50 kick/50 swim all on 1:45
500 locomotive pull
3 x 150 on 2:00 then 50 easy
10 x 50 kick on :55
600: 100 free, 25 back/25 breast x 4
Total for lunchtime: 3500 SCY
Total for the day 6000
It was kinda interesting - hadn't swum w/the lunch bunch in so long - I forgot how things work. No one likes to do anything long, everyone wants to warmup with 50's or 75's or something silly - I fell into the routine of ATAC quite easily because I am a mid-distance person, I guess. It seems kinda weird to call a 500 a "set" - specially when I've gotten used to sets lasting 1500-2000. But it was nice to see my old friends. Of course they are all triathalon crazy & not interested in swim meets at all.
Swim/SCY/Solo @ Mason:
6 x 50 single arm drill
10 x 25 back shooters w/MF @ :40
10 x 25 belly shooters w/MF @ :40
-- 8 kicks per length w/MF
10 x 50 double shooters w/MF @ 1:15
8 x 50 w/paddles @ 1:00
odds = free
evens = flutter kick w/paddles as board
8 x 25 back shooter w/MF & parachute
-- 13 kicks instead of the usual 8
8 x 25 free w/paddles & parachute @ 1:15
-- went 18-19s
-- pool closed
-- warm down in hot tub.
I wanted to do some easy speed hypoxic work today. I did very little hypoxic work during the long course season. Need to ramp it up again for short course underwaters, especially on my recovery days.
The parachute work is just killer. I probably should save the parachute for the end of a speed day rather than a recovery day. I've gotten in 5 swims this week + 2 drylands thus far, and I'm pretty beat. Glad I have a massage tomorrow. I'm taking tomorrow off and may just do yoga on Sunday.
Mr. Fort is running in the Lehigh Marathon on Sunday to attempt to get his BQ. Unlike his recent two marathons, his training had been pretty solid and injury free. His training partner is running the last 20 miles with him to get a solid long run in before he competes in the Chicago Marathon. He definitely has some taper bitchies.
The sun finally shone here today after many days of pouring rain!
Updated September 9th, 2011 at 09:26 PM by The Fortress
Well summer should be about LCM swimming, OW, fun meets and chilling. For me it was a struggle to get swim practices in, 4 stitches in my finger (fight with a power planer), neck injury that was affecting my swimming and lifting, a back spasm...oh and a hurricane.
Finally got back in last week and got in 2 this week. Today was the most interesting workout. I' have done too much long slow swimming blocks of 300 and 400 and such...not enough speed work at all. So I've made some vows to do a few different things. Here is today's workout.
600 FR EZ
20 x 25 K :45 3 cruise 1 hard
200 EZ Pull
6 x 50 Kick no board 1:15
6 x 50 Drill
6 x 50 Pull (fast hands)
6 x 50 Swim desc 1, 2,3 twice 1:15 did :100, :50, :45. It would seem slow on face value but after all the pre work my body was taxed. I WAS encouraged by the 5 sec desc each rep though.
SDK/ Power Set
8 x 25 1:00 SDK Burst off walls on back fast, rol and ez free to wall
10 x 12ft squat streamline push offs...willl add SDK next time.
500 Fin Kick
200 EZ FR
Well a lot of kicking for 1 day ...and of course tomorrow I run a 10k...so I may regret this just a little...
Good swim today. Felt really good on the backstroke set!
Warm up (700)
2 x 100 1:35
- these were around 1:22
4 x 50 free: 1/1:00, 1/55, 1/50, 1/45
- these were just under 40
4 x 25/30 strong back
Main Set (800)
6 x 100 free/1:30
- was around 1:20-22 on these
200 easy as 50 ea s/k/d/s
2 x 50/1:10 moderate
- flutter w/ board, went 55, 57
2 x 100/2:00 25 kick/50 swim w/overkick/25 kick
- flutter w/board, went ±1:40 for both
Back Set (900)
2 x 200 back neg split
#1 strong, back #2 faster
150 ez after each
- #1: 3:05, #2: 2:52
4 x 50/1:00 back at 200 race pace
Do turn at finish on 1-3, touch on 4
- did turn, 2 dolphin kicks and breakout around the flags on 1-3, times at breakout were around 42-43
- time for #4 was just under 39
200 easy free & back
Total: 2900 yards
200 swim - 200 kick - 200 - drill - 200 pull
- alternated back and free on each 200
3 x 100/1:40 build - freestyle
- went 1:29-1:30-1:28
4 x 50 Pace with easy 25 between - backstroke
- got times on 1 & 3 were 46
200 fins drill/swim
dive 2 x 25's fast with easy 75 between
focusing on breakout
- dove from deck, did fly on 1st 25, free on 2nd
Warm down (200)
50 swim - 50 kick - 50 drill - 50 swim
Total: 1900 meters
On fridays, we all make our own workout sets up. That's good because we all get to do something we want. Not so good because we spend a little too much time in between 1000's explaining what we are going to do next.
Ditched the drag suit after warm up. Water continues to be cool (82-83). Older people are starting to complain. Just hope the city can't afford to crank up the boiler.
400 Warm up
My Set (1000 yds/15 min):
150 IM (50fl/50bk/50br) - 2:20
150 Fr - 1:50
50 K - 1:15
150 IM - 2:20
150 Fr - 1:50
50 K - 1:15
150 IM - 2:20
150 Fr - 1:15
The IM is on a 1:33 pace, the free on a 1:13 pace and the kick is a leisurely 2:30 pace. Worked well but was hard to track the send- offs.
Dave B set
400 - 6:00 (100 IM/100 fr/100 IM/100 fr)
300 - 4:30 (100 IM/100 fr/100 IM)
200 - 3:00 (100 IM/100 fr)
100 - 1:30 (100 IM)
Dave is a sprinter and he likes his rest. I couldn't justify the times without a drag suit so I did 400 IM (5:45), 300 (As is - 4:05), 200 IM (2:50), 100 IM (1:20).
Dave M set
400 Choice - 5:00
5 x 100 - 1:40 Convert free to fly
100 Reverse IM - 1:40
400 Choice on 5:00 doesn't leave a lot of options for me unless you consider fins and paddles "options". I went with 400 pull and had to readjust my paddles/bouy at 275 yds. Still made 4:55. Roger did back stroke and made it. Convert to fly wasn't too bad. I still made 1:30 on the 100 fly.
1000 Kick - 15:00
Kick until you are :40 behind the 1:30 pace
Swim fr until you catch up to the 1:30 pace
Kick until you are :20 behind the 1:30 pace
Swim fr until you catch up to the 1:30 pace
Kick until you are :10 behind the 1:30 pace
Swim fr until you catch up to the 1:30 pace
I didn't take any ibuprophen this morning (gave blood today) so this was a killer on my right knee. Held a 1:36 br kick through 700 yds. Took 300 yds of free to get back on the 1:30. Roger kicked the whole thing. I might have made it if my knee wasn't hurting so bad. You have to hold 1:32s to keep from switching to free.
100 Cool down
Since I'm short on time, I won't say much other than what we did today. I will, however, say that I was doing most of this without fins again (even one of the KICK parts) - woo hoo. Actually, coach came over and made a point to say how nice it was to see me swimming without fins. Kind of made my day.... Anyhoo, here's what we did:
4 x 100 Reverse IM on 2:00
4 x 100 Kick on Back on 2:00 (w/ fins)
4 x 250 Pull on 4:15
3 x 100 on 2:15 (25 Kick, 50 Drill, 25 Free (w/o fins)
3 x 100 on 2:00 - 50 Stroke / 50 Free (1st 50 fly w/ fins, 2nd 50 back w/o fins, 3rd 25 breast/75 free w/o fins)
4 x 100 IM on 2:00 (w/o fins - did 25 fly, 25 back, 50 free)
Total Yards - 3300
Of course, then I came home and did 15 miles on my stationary bike. Why? That's a good question. All in all, a good workout day and I'm doing everything I can to stay awake at work.... I should really sleep well tonight.
Enjoy your weekends and your swims - and good luck to everyone swimming Big Shoulders in Chicago. My team is sending 30 swimmers up - say hi to the Indy Aquatic Masters folks if you see them! They are a great group!
FAST Fri Sep 9th, 2011 SCY
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UT, main pool scy
6:00 to 7:30 dove in at 6:32
wore new training jammer
swam in my own lane
Beside Tyler, Todd, Jim, Larry, Paul, Ned, & Korey
did 5 rounds of 200 fr, 100 IM dr, 050 k
Main SET: scy
4 rounds of
50 fr fast on 1:30 went 26's
100 IM fast on 2:30 went 1:06, 1:04, 1:04, 1:02
50 k fast on 2:00 went 29's & 30's
200 fr fast on 4:00 went 2:06, 2:04, 2:02, 1:58 (got 1:00 extra rest before #4
100 easy on 3:00
Sat Nov 12 - Sun 13, 2011
2011 WMST November SCM Classic
Sat Dec 3rd & Sun Dec 4th
2011 South Central SCM Regional Invitational
San Antonio, TX
Finally, after a 3-4 day leave of absence from the pool, I'm back in the water...though it was only for a short 30 minutes. It felt great to be back!
Got in a quick sprint workout! (Sprint meaning fast, not short stuff)
1 x 100 Free
1 x 200 Free Pull
1 x 100 Kick on back
2 x 200 Free @ 2:30 (2:20/2:18)
2 x 150 Free @ 1:50 (1:41/1:42)
2 x 100 Free @ 1:15 (1:08/1:07)
2 x 50 Free @ :35 (:30/:31)
5 x 100 Free Pull @ 1:15 took it easy, held 1:10s
4 x 25 Fly @ :15 rest stretching out/ cooldown
2000 Yards in 30 minutes
Anyone who follows this blog knows me and what Friday and Long Course bring out. I have a meet tomorrow and yes I still did the friday flyer workout.
1000 Free broken 1,2,3,4,1,2,3,1,2,1
500 Free kick w/fins every 3rd 25 fast
5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast swim went 3:30, 3:29, 3:24, 3:16, 3:14
4x50 from dive 15 meter sprints rest easy free
Total 2700 meters
Drylands -- Core Work
power wheel roll outs, 3 x 25
power wheel pike ups, 2 x 10
cable twists w/yoga ball, 50 x 2 x 15 each side
back extensions w/plate, 25 x 2 x 15
Cavic fly pull on FM machine, 20 x 2 x 25*
(I took 26 strokes in my last 100 fly)
20 minutes of foam rolling & stretching
*I first mentioned this in my blog here: http://forums.usms.org/blog.php?b=1172. Jazz and Q made fun of it, and I didn't persist as I was focused on gaining strength at that time anyway. I've decided, however, that I am going to add this to my upper body dryland routine. I don't do that much swim specific strength training outside of the pool. So I don't think it would hurt to add this, and it might be beneficial for my "dying arms" problem in the 100 fly. Jeff Commings does something similar in concept for his breaststroke kick. And this seems similar to the VASA machine, no?
Swim/SCY @ Mason:
Wasn't sure if I was up to the PM practice, but decided to brave it since I only did a short dryland workout. It took me 75 minutes to get there after today's torrential downpour and flooding. I missed almost the entire warm up, which made the first couple sets difficult for me.
400 reverse IM something or other
-- I only did 200.
flutter kick, 5 x 20 seconds continuous -- arms at shoulders, arms in streamline, arms at shoulders, arms in streamline, arms at shoulders
dolphin kick, 3 x 20 seconds continuous -- same as above, but only 3 reps
8 x 25 w/fins @ :40
odds = UW fast (I was not ready to go fast.)
evens = easy
8 x 50 free pull @ :45
#4 and #8 fast
-- I did #4 & #8 fast backstroke kick (didn't look for times).
8 x 75 @ 1:30
2 x (3 x best stroke + 1 x worst stroke)
-- did smooth backstroke & breast
-- feeling gassed already
8 x 100 kick, no fins
2 x (2 x stroke kick @ 2:00 + 2 x flutter kick @ 1:50)
-- I did 6 backstroke. The last 2 I added fins and did a fast 50 backstroke kick. (26, 25)
8 x 75 free
#1 = 1st 25 fast
#2 = 2nd 25 fast
#3 = 3rd 25 fast
#4 = fast for D people and slow for sprinters
-- I used fins and did 6 as 25 easy free + 25 fast back kick + 25 easy free. Skipped the last 2, tired.
8 x 25 w/fins @ :40
odds = UW fast (11, 11, high 10, high 10)
evens = EZ
200 EZ (did 100)
Total: Team 4000/Me 3200 + VK
This was hard for me. My heart has been racing some the last 2 days from the thyroid meds finally kicking in (should wear off when I'm used to the increase), but that means I'm breathing hard even when I'm swimming slow. Still, I got a solid aerobic workout in, which I haven't for some time. "Aerobic" for me, that is; probably a "quality" workout for many others. I'm not used to having actual intervals and that many sets! And I was happy to get in a few fast 25/50s kicks.
William and Brad were there and I hadn't seem that at practice in ages. William is visiting from CA. He "congratulated" me on my WRs -- the product of my "annoying ass f*ck fins." I miss his banter! I shared a lane with Claire, who just graduated from Mason and is fast, except hates to kick. There weren't too many people there (1-2 per lane) because of the flooding and road closures. There is no school tomorrow here. And, sadly, 2 people died in Vienna when they were swept away in a creek right down the road from me. I don't live far off the main drag, so was lucky to escape road closures.
Oh, and I heard from Fort Son today. He told me his freshman trip (hiking) was "amazing" and an "awesome experience." Since he never uses such exuberant words, I think it went well. He also reported learning the Alma Mater song, the title and words of which are different than when I went to Dartmouth. http://en.wikipedia.org/wiki/Alma_Ma...uth_College%29
Easy day tomorrow and a massage booked for Saturday!
Updated September 9th, 2011 at 04:34 PM by The Fortress