Sat May 16th, 2009
Thu June 11 - 14, 2009
Senior Circuit #3
Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
TODAYS SWIM PRACTICE
7:30 - 9:00
TSC diving well
swam with tyler, jon, chris, mary, amrussel Matt paul & marcio
7 x 100 fr on 1:15
7 x 100 on 1:15 done 75 fr 25 bk
7 x 100 on 1:15 DONE 50 FR 50 im
12 X 25
evens easy free on 1:00
odds FAST SDK on 0:20
I was paged every half hour starting at 2:30 am due to system problems. Nothing I could fix but had to be available to test things ones they did get it fixed. Needless to say I am tired. Since things finally came back up around 6:30 and after checking the systems out I just went to swim with the kids at 9:00 then in to work to finish some cleanup. Now I am off to shop.
Here is what we did
500 Free EZ
20x50 Fly drills w/fins
20x50 Back drills w/fins
The girls dragged me for a 50. This is actually something they like to do. We take 2 belts unhook the parachutes and hook the belts together I grab where the 2 belts come together and then they drag me swimming side by side.
400 IM went 6:24
100 EZ free recovery
5x100 @ 1:30 Free w/paddles & bouy held 1:15's never have I gone this fast on this set usually I hold 1:22's
500 kick ez
Total 3000 yards
This morning I went to my team's Saturday practice for the first time in ages. When I was commenting on how much brighter the pool was (due to new lighting) everyone looked at me like I was crazy. I don't think I've been to a Saturday workout at this pool since 2004 maybe. The coach split us into two groups. One who did the regular workout, one group did the open water swim workout. There's an open water swim here in Reston, VA next weekend with 1 and 2 mile options. I'm signed up for both. After the Tampa Bay Marathon Swim relay, I think I can handle the double. I may not be fast right now, but I've definitely got endurance...
300 warm up
6 x 100 (50 drill, 50 DPS)
2 x 400 on 6:00 Broken at 200 with 10 seconds. First 200 relaxed, focused on DPS, second 200 fast.
2 x 400 on 5:30 Open water race pace
6 x 100 (25 kick, 50 swim, 25 kick)
100 warm down
3400 yards total
It was a good swim, definitely what I needed right now. I have an Olympic distance triathlon tomorrow, but I tried not to think about it during practice. I would hate for my shoulders to be tired tomorrow, but really needed this workout.
Today's belated vlog offers great hope and comfort to the estimated 97 percent of my fellow masters swimmers who suffer greatly, as I do, from the condition known as Swimmer's Thumb.
In the video below, you will learn all you ever cared to know--and more--about the treatment of this condition.
But first, a quick catching-up of my recent swimming and--brace yourselves--weight-lifiting activities. After being sidelined for 8 days with swine flu lite and Swimmers Thumb, I returned to the pool and gymnasium with a vengeance, determined to lose weight and pack on muscle.
I am delighted to tell you that one of these goals is already paying off, at the illusory detriment to the other. To wit: I have gained 5 additional lb. ......
of solid muscle!
Here are my activities since getting off the sick bed and thumb ottoman (the numbers refer to yards; the word "weights" refers to Nautilus sessions; and tennis refers to a sport by which a yellow ball is smacked around with sticks with wickety heads attached to their ends):
3150500 & weights3200weightstennis4500weights3800weights5000
And now, as promised, Help for Swimmer's Thumb!
[ame="http://www.youtube.com/watch?v=vzYhmTf3250"]YouTube - Untitled[/ame]
I try to read most all the blogs here and review the workouts in the Discussion threads. Being the workout thief that I am, I "stole" Chris's workout from yesterday...
6:10 AM UMHS / YMCA / Solo
200 FR good effort on 3:00 (did 2:30)
200 FR @ 150 / :10 rest on 3:15 (did 3:00)
2x100 FR on 1:45 (1:15's)
50 ez on 1:00
4x50 FR on :55 (:30's) (Workout calls for 200 pace; I don't have a 200 pace yet!)
50 ez on 1:00
8x25 on :30 (~:15's)
Omitted Kick set and 100 ez)
100 BK strong/50 ez on 3:00 (gave myself 4:00)
2x50 BK on 1:00
50 BK ez 1:00 (more like 2:00)
4x25 BK :35 ( with a few SDK's did :20's)
100 FR ez
Pull - Blue TYR paddles and buoy - 1x400 (called for x2) 5:00
W/D - 200
The pool was much colder today, but it was great! I am very sore from stepping up the weight/dryland routine and stepping up my workouts; however, I held to the intervals, this was an a excellent workout...
Lower Routine/No Cable Cross/Stability Ball routine
Swam 2,200 yards on Thursday and did 3,000 this morning. Have been using fins a great deal to build up kick and get ready for sprinting. At the end of each practice, with fins on, I did a set of 4 x 75 back dolphin kick on 1:00. On Thursday, I really gunned it and held between 45 to 50 for the set. Today, a little worn from the week, so held 50 to 55. A great set to work the core.
Was able to make the yoga class Thursday night. Flexibility seems to have improved. Balance has not. I like all the names of the various positions - crow, sphinx, cobra, downward dog, etc.
PIA day today but I got to swim in two parts...
12 x 25 K :45 M,M,M,F
5 x 100 FR 2:00 (1:20's)
4 x 100 BR K 2:30
4 x 100 BR P 2:30
Interruptions for a few hours
250 K with fins W/U
4 x 50 BR 2:00 :44, :44, :40 :37 (from dive)
7 x 75 FR 2:00 held :55's
No time for weights today but it's ok; I swam BR.
Updated May 15th, 2009 at 10:53 PM by SwimStud
5-11-09 rest day
swam masters 6:00 pm
4000 yds : main set was around 2000 yards.
swam masters 7:00 am
5200 yds : main set was 4x 500 and 10x 100
500 pull breathe 3/5/7 x 50
500 build x 100
500 negative split
500 fast (went 5:50)
3x 100 on 1:20
3x 100 on 1:15
3x 100 on 1:10
6:30 yoga w/ gretchen
9:30 pm...... went for a mountain bike ride. single track w/ three friends who have been doing this loop 2x per week. i had been very familiar with these trails about 10 years ago, but in the dark and with so many leaves still covering the ground, it was a totally new experience. my timing felt so off, and i was stopped by many more obstacles than i cleared, but still it was quite an enjoyable 2 hours..... gonna hurt tomorrow.
swam masters 6:00 pm
main set 3x 800 i don't want to talk about it... still hurting from yesterday.
meeting terry and willie at lake Minne_____ lot for a mountain bike ride to lake Awo_____ .
i think i am ready for an hour swim. water temp should be 55 degrees, but it is sunny and hot out.
if it feels good, i will go to coney island this sunday for a 5k loop in what should be about the same temp, only the weather is supposed to suck.
I am rushing around getting ready for Mexico and taking care of ususal duties as well, when my legs just jumped in the ole 1995 318BMW that just keeps on tickin 165,000 miles and smooth as molasses. I had to park far a way and ran to the entrance of the Aquatic Center.The ticket guy said it was almost over, I gave him the big dissapointment eyes, he gave me a discount* and in I went!* There was still a lot of great swimming going on.I watched the women and men 200 IM LCM meter heats. Amazing to watch the talent and little inuendos in strokes. I think the men in the breathstroke don't glide as much and maybe bring their legs up sooner than the woman. I saw alot of woman high forams (almost elbows)This is just my observation.In the butterfly I saw one fast swimmer actually leading with her wrist and fingers wide in the approach. Go figure...she was good though.I heard school names like University of VA and thought of our swimmers (Chris) and coaches from this board. Germantown and Peddie my old highschool rivals and I am sure their were more familiar cities and up and coming swimmers. Some from UVA qualified by the way!
Something I didn't expect to see was a guy in a plain white bathrobe and white cap step up to the block. He tossed off the robe and whipped his arms like a race car reving its engine. I swear I heard the vvvrrmmm, but that might have been from Lowes big race week end down the road.Yes in lane four Michael Phelps dove into the 100 meter butterfly preliminary.* I happened to be way down at the turn end of the pool and from where I was I think he was third to hit the wall. Standing on the bleacher on tippy toe I was sure he didn't have the lead. Two other quys looked awful close. Then sure enough I looked at the board and he was first to touch. He must do some wildthing glide move into his finishes.
Well, they had some suits on sale outside. I got my huband a couple to fit under his neoprene scuba gear.
"Don't get me anything too tight." he said.
It's just a swim suit, what is the big deal?Goodbye...my blog/jounal. Until I catch up with you later.* I look forward to seeing how long I can OW swim in Cozumel.
Updated May 15th, 2009 at 10:42 PM by flippergirl
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.
400 free - every 4th length drill IM order
8x50 drill (2 each IMO) on 1:10 - 2/1/2 fly, 6 kk and roll back, 2br/2 fly on breathing on the fly breast, 6 kick and roll free
8 mid pool 25s on :40 quality (great walls and breakouts) IMO turns as follows
Discuss areas for improvement and repeat.
3x150 IM all out (without the free) on 4:00 - Ouch!!! Isn't there a law that says anything over 75 isn't really a sprint? Fort, I'm looking for some backup here!
Fri May 15th, 2009
Thu June 11 - 14, 2009
Senior Circuit #3
Fri July 18 - 19 2009
USMS South Central Zone Long Course Championship Meet
TODAYS SWIM PRACTICE
6:30 - 8:00
TSC main pool
swam with todd, tyler, larry, doug, jon, chris, mary, amy & brandon
dove in at 6:35
15 minutes of choice
did 50's on 50
200 fr strong on 5:00
100 fr strong on 3:00
050 fr strong on 2:00
changed into B70
5 x 200 fr on 5:00
went 2:19, 2:18, 2:17, 2:19, 2:19
5 x 100 fr on 3:00
went 1:06, 1:06, 1:06, 1:06, !:03
50 fr fast went 26
Doug Dude asked me to do a couple fast SDKs at the end of each practice
so we did a
12 kick SDK sprint
20 kick SDK sprint
SCY with Carrie
If it had been a little warmer we would have gone outside. But temp's were hovering near freezing (I had to scrape ice off the windshield before driving to the pool) so we stayed inside.
1 x 300 Choice
(did half free, half back)
4 x 50 on RI :10
#1,2,: swim with fists
#3: Single arm or Rhythm drill
#4: swim, build
(Round 1 & 2 free, 3 back)
6 x 50; 1 x 200
• Freestyle swim:
- ODDS: FAST on :45
- EVENS: Easy on 1:00
3 x 100; 1 x 200
100's: on 1:45
Freestyle swim: Descend stroke count per 100 1 - 3
4 x 75; 1 x 200
75's: on 1:20, Freestyle swim:
#1: All FAST
#2: 50 FAST / 25 easy
#3: 25 FAST / 50 easy
#4: All easy
• Freestyle swim
• Descend 1->3 to best effort
1 x 100 easy kick
Total: 2800 yards
Thursday swim with FXCM team...
600 warm up
6 x 100 drill/swim
10 x 50 free strong pace on :45
3 times through:
25 fast on :20
25 easy on :40
50 fast on :40
50 easy on 1:20
75 fast on 1:00
75 fast on 2:00
100 warm down
2800 yards total. Maybe I'm not totally out of shape...
Yes I did it again. Long Loose FLY! I must admit it gets easier and easier the more I do it. I just don't know if it gets any faster. I guess I will find out next sunday when I swim the 200 Fly for the first time this LC season.
5x100 @ 1:45 Free just made these with 5 seconds to spare
500 free kick with my new fins which are alittle on the large side I will try socks tomorrow
400 Fly with fins
400 Back with paddles
200 IM in 3:37 felt fairly strong, best time is 3:13 totally rested
500 Free w/paddles & bouy long and loose
500 kick with fins on back no board as 100 fly/back/fly/back/fly
500 Free EZ and relaxed
Total 3500 meters
Updated May 15th, 2009 at 09:14 AM by Donna
I worked after school till almost 6:30 on semester grades and "Field Day" preparations for our 780 students.
Our pool is fixed! They moved the bulkhead to scmeters. The water was way too warm and the humidity was very high in the natatorium. I'm not sure what that was all about.
Here's the workout we did tonight:
1) 500 Freestyle warm-up
2) 5 X 100 Kick (flutter on back w/zoomers) on 2:00
3) PYRAMID Of 1,000 Free: ( 8 X 25 on :30/ 4 X 50 on 1:00/ 2 X 100 on 2:00/ 4 X 50 on 1:00/ 8 X 25 on :30)
4) 12 X 50 on 1:00 all free held steady
5) 8 X 25 Free on :30
6) 200 IM steady
7) 200 Free ez cool-down
3,200 meters good swim!
I am doing a kick set in every workout lately.
I normally just swim the whole workout and never use fins or paddles. I decided I need a stronger kick to get faster. So far I,ve done all my kick sets with zoomers. I sort of feel like I'm cheating, but if i'm going to kick on intervals I won't make them (at least for now) without the fins.
I am teaching freshman summer school PE. It starts the monday after regular school ends. I heard each class would have over 60 kids in it. I guess I will earn my money this year!
...see Tuesday Cardio
Since I'm still in recovery mode I only went to the pool today to get some sun and get wet.
Swim 400 easy free, focused on long strokes and a steady 6-beat kick.
Kick 8 x 50, odds flutter on belly w/board, evens flutter on back
Pull 4 x 100 free w/buoy only. again focus on long strokes.
Pull 4 x 50 back, focus on rotation and getting a deep catch (and swimming in a straight line).
swim 100 easy free
Total: 1500 meters
Swimming backstroke outside without flags in tricky. I guess I'm going to need to get a consistant stroke count so I'll know where I am.
75 minute yoga class tonight.
tricep press, 60 x 1 x 10, 65 x 1 x 10, 70 x 1 x 10
iso lateral high row (Hammer machine), 130 x 1 x 10, 150 x 1 x 10, 170 x 1 x 10
bicep curl w/BB, 40 x 2 x 10
external rotators, 10 x 2 x 15, each side
assisted dips, 1 x 10 w/40 pound assist, 1 x 10 w/30 lb assist
hip adductors, 110 x 2 x 10
chin ups, 3 x 10
back extensions w/20 DB, 1 x 25, 2 x 15
elevated crunches w/med ball, 2 x 25
V Ups w/med ball, 2 x 15
incline crunches w/med ball, 2 x 25
hanging reverse crunches w/ab sling, 2 x 25
hanging straight leg raises w/ab sling, 2 x 15
5-10 minutes of stretching
600 variety warm up
Stole this set from Mr. Wolf's blog. This was the set he did with SCAQ, modified of course for my quirky training style. No fins.
3 x 150 @ 2:30
(25 UW shooter on belly, 50 kick, 50 free, 25 fly)
3 x 125 @ 1:50
(25 UW shooter on belly, 25 kick, 50 free, 25 scull)
3 x 100 @ 1:45
(25 UW shooter on belly, 25 kick, 50 free)
3 x 75 @ 1:20
(25 UW shooter, 25 kick, 25 free)
3 x 50 @ :50
10 x 25 UW shooter on back w/MF
odds fast, evens easy speed w/large amplitude
10 x 25 easy speed fly w/fins @ :40 + 50 easy after
10 x 25
odds AFAP free w/fins, evens easy, no interval
I like the iso lateral high row that Elise recommended much better than the seated lat pulldown. I had stopped doing the latter much anyway in favor of the standing lat pulldown. But I like the high row and will continue to do it.
Stud scoffed at me via text for not doing pull ups. I tried to explain that I did the high rows as pulls instead. I didn't do the chins on an "interval." Didn't really know I was supposed to. :P I super-setted them with some of the crunches. I'm not that fond of strict intervals anyway -- does he think I'm a cross fitter or something? lol
I did some assisted dips for the first time ever today. Decided my shoulders could take it. Felt very odd, sort of hard on the top of my shoulders, which must be relatively weak, I guess.
Another convert to weight training: Katie Hoff, http://www.washingtonpost.com/wp-dyn...051303233.html. I think I need to do more push ups ...
Really enjoyed the SCAQ set. My backstroke felt awful in warm up. So I skipped it entirely today. This is the first time I can recall not doing backstroke in practice ... Free felt pretty good though. Tried to work the kick consistently.
I think I'm going to have more difficulty doing the USS LC meets than I anticipated. They seem to mostly conflict with my kids' activities. I am considering the FISH Invitational at GMU on June 13-14. My daughter has a dance recital on June 13, when I was going to swim the 100 fly, so that is out. I might sign up for the 200 back on Sunday to see if this is really an event I can hack in LCM.
I haven't slept much the last two nights, so was worried that I would bonk during one or both of the workouts today. But they were felt pretty decent. I wanted to get them both in because I am leaving for Philly in a few hours for the very posh Stotesbury Regatta. (My son's boat qualified for this race by winning VA States. ) So tomorrow will be an off day instead of Saturday.
Updated May 16th, 2009 at 11:50 AM by The Fortress
We went down to FL for the Space Shuttle launch...video from my camera is posted here, it is just the first 30 seconds and came out pretty well considering that I was watching with my own two eyes, not looking at the camera:
[ame="http://www.youtube.com/watch?v=BiRZ8YRvXTo"]YouTube - Atlantis Launch - May 11, 2009[/ame]
After the launch we did a lot of the touristy stuff at Kennedy Space Center. It was pretty cool, and I had my own mechanical engineer tour guide who could mostly answer my million questions!
We stayed in Cocoa Beach while we were there. Monday we went for an ocean swim to cool off from being out on the causeway for several hours before the launch, but some of us are more brave than others. It took me 10 minutes to get in the water so I had to run along the beach to catch up to speedy Jeff. I finally convinced myself to get in and swam for just 5 minutes before talking myself into the fact that there could be sharks anywhere. Got out and walked back down the beach and met Jeff at the end of his swim. I'm a wimp, I know. But I did from for 3.5+ hours in Tampa Bay a few weeks ago so that is enough potential swimming near sharks for me this year.
Yesterday we went to the Cocoa Beach Pool It is a beautiful 50 meter x 25 yard pool that was set up SCY.
500 warm up
4 x 100 odd- free, even- back
100 IM easy
2500 yards total. I think I'm WAY out of shape but totally fine with that for now.
Union Mine High School YMCA SCY-Solo
Another Partial Patrick Cantrell workout
Warm - 200 FR, 200 BK Drill's, 200 K (BK/Fly), 200 FR Drill
4x50 Build :45
6x50 K Build (ez, med, fast) 1:15
5x200 FR 3:00 ( 2:55, 2:50,2:50,2:49, 2:45, 2:40)
6x50 BK Build 1:00 ( avg. :40 w/ sdk's, changing my stroke)
5x150 FR 2:15 ( avg 2:00)
I went ez on the 200, cause Im still new to pacing this, also my BK is getting overhauled, so Im still having to think about every move.
The Pacific LCM Championships (maybe this is what they call Zones on the east coast) is the weekend of July 11, since I won't go Sunday, I can't do the 100m FR, 200m IM, 50m Fly.
So Im training for 200m FR 50m BK, either the 200m BK or 100m Fly and the 50m FR.
Another pool about 30 minutes from here is set up for LCM on T-Th, so Ill start in a week or two. So for now Im attempting events Im just not ready for and are at this time, a bit overwhelming. But that's the wonder of Master's meets, you don't have to qualify, like USA meets, you just show up and they are kind enough to match you with your peer group.