Well a odd weekend for me personally but I managed to go and captain lead the masters practice for about 2900 yards.
This morning I had my regular workout:
5 x 200 1,3 &5 FR. 2 & 4 100K/100Catch up(fins)
about 30 Rest on each
10 x 50 1:30
500 with Fins
My definition of today's workout is "moderate aerobic" which is probably useless for anything but "fitness". A little too much effort for a recovery/ez aerobic workout and too little effort to be hard aerobic.
- 500 free
- 6x50 drill/swim (finger tip, catch up, 1 arm, fist, russian corkscrew)
- 2x50 relay (my team lost by about a stroke, so it was a good match of relay participants, I led off)
- 200 kick with fins
- 6x150 on 2:00
- 6x50 on :45 kick even dolphin (w/fins)
- 8x50 on :40
- 400 ez
Found an old fly workout in my swim bag so I decided to do it.
10x50@1:00 Fly w/fins
10x50@1:00 Fly kick on back w/fins
10x50@1:00 Fly w/fins
10x50@1:00 Fly kick on back w/fins
5x100@1:40 Free easy
Totasl 3500 yards
50 Free: 24.15
200 Free: 1:59 high
After yesterday's 100 free, I am a little disappointed in today's swims. I expected to break 24 in the 50, and probably go 1:58 in the 200.
- 200 free
- 200 kick on back no fins
- 200 back
-- got kicked out by a safety parent. No big deal he didn't think anyone was supposed to be in those lanes after warm up was officially over. 10 minutes later kids were back in those lanes once the meet started.
I didn't get back in right before my 50, and that might have been a big mistake.
My 50 was no breath. Talked to an previous coach who watched my 50 and she said that I got off the blocks well (that is an improvement for me), was racing well to the wall and then she makes a dramatic flip turn motion. I didn't swim through my turn and this is something I have been working on and will need to continue to work on. Something to remember before my next 50 off the blocks in practice.
The 50s were running rapid fire and this pool only has a single row scoreboard setup, so I didn't know what my time was until the end of the meet (good thing).
Cooled down about 400 yards.
The only events between the 50 and the 200 were the 200 breast and the 100 fly. There were a billion heats of each, plus 14 heats of girls 200 free. Right at 2 hours between events.
Yesterday there was a high school meet, so the little nook I found yesterday now has 9 people in it. It was packed compared to yesterday. Luckily is was 70s and crystal clear outside, so I sat out there for an hour. Still a long boring time, but I deal with boredom well.
I do wonder if it is worth it to swim USAS meets.
Warm up for the 200
- 200 no breath off the walls
- 200 ez back
-- I just really wanted to loosen up and save my energy for the race, might not have been optimal but not sure how to test alternative 200 warm ups. I wasn't cold, sore or stiff when I got into the water to warm up.
When I got out and dried off, the lane assignments for the boys 200 free were posted, which was much earlier than the rest of the meet for lane assignments. I looked under 1:58, couldn't find my name, 1:59, 1:57, 1:56. F! I decided I needed to go through every name on the list before I talked to the clerk of course, and there I was #3 (of 83). They didn't take my time from Nationals, so I was entered with an NT. I am sure that there is probably some rule that meet times have to be from the LMSC or something like that, and I had a valid A time to allow me to enter the meet, but the time wasn't valid for seeding.
Score! I should have swam 6-8 heats later.
Bad news, no one to race because I was in a heat with another NT and the bottom ranked 13yo
The girls 200 frees had started and I didn't know where they were, so I headed down. They were on heat 4, of 14. I should have warmed up later. Found a spot to camp out of the way. I headed down thinking there were 11 heats of girls (there were 11 guys heats) which was uncomfortable when girls kept showing up and I thought I was up. Tried to think about my race without being nervous which worked ok.
I demolished the 13yo and the other NT entry demolished me. On the opening 25, the other NT was about a half body length ahead but I decided to swim my own race. He probably finished 1:55 or so beating me by quite a bit and my race would have been very painful starting around the 125 if I decided to chase him.
Finished 1:59 something (high I think). With only 3 of us in the heat and so much time between us, getting the time off the scoreboard was cake. If only could remember details after a 200.
Talking to Coach Shannon (previous coach), she got 27.6, 30.6, 30.7, 30.3 iirc. That would be 1:59 low-mid, so it is probably pretty close. Looks like I went out a little too fast, and would like to be 28 low and 29 highs today. Shannon said "1:49 is pretty good" and the head coach Mike looked at her and I must have given her a quite entertaining look because she smiled "1:59... so I was off by 10 seconds in my adding".
Overall, not too bad, but yesterday was better. LW said that I am just a better 100 swimmer than a 50 swimmer and she is right, but it just seems like the 100 drop was large and the 50 drop minuscule.
I will post my actual 200 splits when I get them.
This morning I decided to join the guys from Openwaterchicago.com at North Avenue beach for a dip in the lake.
This is the sight that greeted me!
The bright orange thing is the ladder we normally use to climb up out of the lake
There were 4 of us there, including one real, honest to goodness Channel swimmer whose name I can't remember. The Channel swimmer, claiming to be hung-over, took a flying leap into the lake and started swimming. Shamefaced, the remaining 3 of us jumped in.
The water was quite nice, really. About 60 degrees, which was quite a bit warmer than the air temperature.
Not all the waves were this big:
I bobbed around and swam a little bit. The exit worried me, but turned out to be pretty easy. Just ride a little wave in, grab the ladder and cling!!!!
Here's some video of the others having fun after I'd made my escape.
[nomedia="http://www.youtube.com/watch?v=0XEd1dnbiWg"]YouTube - VID00182[/nomedia]
All in all, a fun morning.
Car, 3.0 hours
Cross Country Invitational, 45 minutes
Soccer game, 1.0
Emergency Shoe Shopping for Homecoming, 1.0
Cleaning like a fiend to make house presentable for homecoming pictures, 3.0
Swim, 30 minutes slow swim
Steam, 10 minutes
Homecoming Prep & Pics, 1.5
(Mini and Fort Son w/date below)
Driving to Chipolte for takeout now ...
I was not exactly athletic today. I was shocked I even made it to the gym ...
I'm going with Q's explanation of RA's explanation for my slow swim:
"Re my easy swims: this was a result of some testing done in a flume last Dec. conducted by the director of the Exercise and Human Performance Laboratory at the University of Colorado Hospital. I’ve been known to espouse the dictum re masters swimming too fast when they swim slow and too slow when they swim fast….Well, let me tell you that perceived effort can be misleading. During my warm-up swim for the test (4 minutes easy) my HR was 138 and my blood lactate was 2.95. I thought I was going easy, but I wasn’t. I should have been around 125 for HR and under 2.0 for lactate. Also, the tests showed that my lactate clearance times were not fast enough to enable effective intense training sessions. I had to improve my lower level capacity to build to lactate transporter enzymes. This in itself would not improve my racing, but it would enable my training at higher intensities, which would translate to better anaerobic endurance. My “prescription” was to swim at a Z2 level (for me HR of 120-128) 1 or 2 times a week. To quote my report “it is important to be patient at that intensity until lactate oxidation improves.”
I am pretty sure my lactate clearance is even worse than RA's ... Perhaps one day I'll get tested.
My team practices were cancelled this weekend, which stinks because that's where I usually get my hard aerobic practice. Not sure if I'm going to be jazzed up enough to do that on my own tomorrow. If so, it will likely be a kick mountain. Any other suggestions? I"m thinking about LT sets for next week. I think Gary Hall Sr. kick workout may fit the bill.
Now, I can wait up for my 2 children to get home from Homecoming. At least I get to sleep in!
Updated October 2nd, 2010 at 09:17 PM by The Fortress
Friday felt GREAT.
I let the medicine i'm on wear off and didn't
take any in the morning.
Coached the Sharks.
I was a bundle of energy waiting to explode.
I haven't felt like this in a while.
300 S, 200 K, 200 Pull
SWIM 6 X 25 FREE
Use an interval that will give you no more than 10 sec. rest
-Establish and maintain a low stroke count
SWIM 3 X 50 FREE
Maintain the best pace you can at the stroke count you set on the 25's
- Short rest interval of 10 sec.
SWIM 6 X 25 FREE - Maintain same stroke as above
- Same interval
SWIM 2 X 75 FREE - Same pace and stroke count as 3 x 50
SWIM 6 X 25 FREE - Same as above
SWIM 1 X 150 FREE- Same stroke count and pace as 2 x 75
PULL 4 X 150 @ MODERATE INTERVAL, DESCEND 1-4
SWIM 1 X 100 @ VERY FAST INTERVAL
2 X 75 @ SAME INTERVAL
3 X 50 @ SAME INTERVAL, DESCEND 1-3
200-300 Warm down
I got to swim this right after I coached.
I took the day off.
I wish I could do that more often.
Warm up, may use any equipment
4 x 250/10sr as:
50 swim - 50 kick - 50 scull - 50 drill - 50 swim
(did #1 free-no equip, #2 back-no equip, #3 fly with fins, #4 free with snorkel)
Warm up II
3 x 100/1:45 Build
(did free-1:120± for all)
3 x 50/55 ds
(did back, 44-42-40)
Repeat 3 Times:
3 x 150/2:30 build
3 x 50/1:00 ds to fast
(Round 1 & 3 free,
150's were 2:00-2:01-2:00; 203-2:05-2:05
50's were 37-35-33; 40-37-35
Round 2 back,
150's were 2:20-2:22-2:18
50's were 45-43-40)
Swim with Fins
6 x 100/1:40 smooth
(1-3 back-1:30±, 4-6 free-1:20±)
150 easy free & back
Total: 4000 yards
I just hurt too much today to do anything tough so I just cooled it today.
500 Free kick w/fins every 3rd lap fast
5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 swim
500 Free Broken (this is where the girls joined me)
stroke drills with the girls I ened up under the water looking at strokes and commenting.
total 2500 yards
3 x 100/2:00 as 25 swim - 25 kick - 25 drill - 25 build
8 x 25/30 strong alt. back and free by 25's
Kick with Fins
1 x 500 75 smooth - 25 Fast
(did 200 on side with snorkel, 200 on back, 100 dolphin w/board)
10 x 25/30 25 back strong - 25 easy choice of stroke, no free
(did odds on 30, times were 18-19; evens on 40, did breast and fly)
3 x 150/20sr 50 swim - 50 drill - 50 swim
(did back on these)
3 x 100/20sr free smooth - work on dps, rotation at hips, and turns
(did free, @1:19-20)
4 x 50/20sr choice ds - stay focused on dps
(did back @ 40-41)
Total: 2500 yards
Oak Point Swim Center only has one set of blocks, which means there are at least 8 lanes for warmup/cool down. Knowing this from last year, I skipped warm up and showed up 15 minutes after the meet started, waited another 15 minutes before getting in to warm up, warmed up, then had another 15 minutes before my heat, swam, cooled down, got my splits and left. It was pretty near ideal for a one event swim.
- 200 free
- 200 back
- 200 kick on back no fins
- 2x50 moderate focusing on good walls
- 2x50 ez
- 500 ez done as
-- 250 ez back with open turns
-- 150 ez free with open turns
-- 100 ez back
Today 100 free: 53.06
- splits(?): 25.73, 27.33
- diff: 1.60
Nationals 100 free shaved with legskins: 53.30 (missed a turn so bad had to scull back)
First USAS meet last year: 54.04
Last USAS meet last year (unshaved): 53.43
That is a pretty good time for me and I am happy with the swim.
Race Analysis: The race felt rough overall, not as in difficult but rusty, not smooth. In-season races are probably supposed to be like this. Other than not being smooth, there were no obvious flaws. The starter held us a long time on the start, probably twice as long as what is normal at a local USAS meet. The flip turns were all decent, I was never short of breath and never felt the need to breath off the walls. The end of the race pain didn't hit until I was inside the flags on the finish which has to be pretty close to ideal.
I will pay more attention to the starter tomorrow and try to figure out if it was just my heat, or that is her normal timing. I think it was just my heat.
Do I need a race breathing plan for the 100? Currently I am taking my first breath around the 15yd mark off the start and the 3 stroke off of each turn. After that first breath, I breath every other. The next step would either to breath every 4th or make the first breath the 5th stroke off the walls.
Funny: As I was walking from the blocks to the cool down lanes after my race, a kid stopped me and shook my hand "Good race". He wasn't even 5ft tall, so I really hope he wasn't in my heat and beat me
(?) I could swear my split line said 27.33 53.06 on the results, which makes no sense but of course when I wrote it down I wasn't trying to do math. I looked at how they displayed the splits last year and they were true splits, not running total. Tomorrow I will pay more attention.
50 and 200 free tomorrow.
This season I’ve been less excited about my pool swimming than usual. I had hoped that some late-appearing meets on the calendar would spark some excitement, but that hasn’t happened. So after some reflection this week I’ve decided to just focus on my open-water swimming this fall, and put my pool swimming on a back burner for a while. I’ll still go to workouts 3 or 4 times a week, but I don’t have any big focus meets that I’m shaping my practices towards prepping towards. I’m hoping that this maintenance mode will keep me in decent shape, and let me pick up my pool-focused habits again during December.
Until then, I won’t be posting my daily workouts. I’m planning to blog periodically, when I have some actual news or opinions, or interesting OW critter sightings, to report. Or small craft advisories, which is what today’s blog is about
This week’s hard-won wisdom: Fringe and zippers do not mix.
A bit of history: A few years ago, I won a Speedo swim backpack for being one of the top fundraisers for Team New York Aquatic’s One-Hour Swim, which is run in conjunction with the USMS postal swim. I was very happy with my new backpack—it was spacious and had lots of pockets, and it was free. The only drawback was that half a dozen other teammates had won identical black backpacks. In order to avoid confusing them at practices and meets, I decided that I would personalize mine with pink and orange tassels and a blingy monogram. Here’s how it turned out:
It definitely stood among all the black swim backpacks out there. But there was one little problem. The tassels kept catching in the zipper, creating a Hansel-and-Gretel trail of pink threads that followed me wherever I went. This allowed relay mates to find me easily at meets, but that was the only upside. Otherwise, it was pretty annoying.
Recently I dug out this bag (I use a smaller one as my regular practice backpack) to have as a dedicated open-water swimming bag. It’s big enough to store all my warm après-swim clothes, and distinctive enough that no one will be tempted to take it from the beach while I’m in the water. But the tassels are driving me nuts. I’ve gotten out my seam ripper and plan to remove them tonight. (Seam rippers are probably my favorite sewing-kit tool, probably because they’re they only one I feel competent using).
But what should I replace them with? I’m keeping the crystal monogram, but that still leaves a lot of bag to decorate. Any ideas? I’m definitely open to suggestions.
broomstick twists, 25
windshield wipers, 25
flutter kicks on back on bosu, 50
streamline hold on back on bosu, 1:00
one footed push ups on bar, 25
ab crunches w/25 lb plate held overhead, 25
(pop shoulders off ground on these)
power wheel roll outs, 25
Hammer Strength Iso lateral Hi Row, 140 x 1 x 8, 150 x 1 x 8, 160 x 1 x 8, 170 x 1 x 8, 180 x 1 x 8, 190 x 1 x 6, 200 x 1 x 3*
*My recollection is that this is a PR for me. I haven't used this machine in ages, but I used it frequently when I began my real strength training phase in 2008. I like it, so I plan to do it more frequently. Not really sure how I pulled that much weight as I started the day still gassed from the LT set and events of the night.
reverse scoop, 30 x 2 x 10
cable twist w/yoga ball, 50 x 1 x 15, each side, 60 x 1 x 15, each side
lunges w/25 lb DBs, 2 x 15
standing broad jump, 10
twisting med ball slams, 15
extreme angle isometric squat hold, 5:00
(Finally got to 5 minutes, now I am supposed to add weight.)
extreme angle isometric push up hold, 1:45
30 minutes of yoga and stretching
I originally planned to do a slow swim today after the yoga. But I didn't feel like getting in a pool and took my time doing the drylands instead. So that's on the schedule for tomorrow.
October may be somewhat trying as Mr. Fort is going to be AWOL on a trial almost the whole time. And last night, after getting home from Mini's volleyball game, I got a call as I was putting Lil Fort to bed that Mini's coach was taking her to the ER for a possible neck injury. Apparently, in school sports, this is now SOP whenever there's an injury to the head or neck. I saw her diving for the ball during the game, but didn't realize that she was hurt. And she didn't tell her coach she was; her coach calls her his "most intense competitor." Thankfully, the scans were negative. After getting her home and getting her drugs, I didn't get to bed until quite late. Jimslie would be just appalled at what extensive users of the health care system we are these days.
Soccer, a cross country invitational and Homecoming are tomorrow. And my house is the base for Homecoming pictures. Never a dull moment.
Updated October 1st, 2010 at 11:11 PM by The Fortress
DOUBLE Fri Oct 1st, 2010
WEIGHED 205 after practice
I'm going to boston tomorrow & won't train till Wed 10/06
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First day back in the swim center!
noon to 1:15
UT Swim Center
swam with Jim
beside james fike &
dove in around 12:10
assigned 6 x 500 on 10:00 fast best ave
did 4 x 500 on 10 skip #5, 500 fast on #6
changed into a Yingfa Jammer & wore a cap for #6
5:20 6 beat kick on last 50
2 X 250 4:00
5 X 100 1:30
10 X 50 :45
1 X 200 kick 4:15
8 X 50 kick 1:00
1 X 100 easy swim
1 X 125 stroke 2:15
1 X 75 stroke 1:30
2 X 50 stroke 1:00
Three times through.
IM'ers: Round 1 fly, 2 back, 3 breast
1 X 200 3:00
5 X 50
Four times through.
50's: 1-4 are fast #5 is easy.
50 intervals: Round 1 :45 round 2 :50 round 3 :55 round 4 1:00
WARM DOWN: 4 X 50 easy 1:00
Did a solid workout toady. I was feeling crappy yesterday and I forced myself to get up and try. I am glad I did because I am better and I guessI just felt a bit more tired than normal.
10 x 50 K 1:30
1 x 100 EZ
4 x 50 FL 1:30
1 x 100 EZ
4 times through
1 x 125 IM extra 25 of each stroke in IMO 2:00
1 x 100 FR 2:30
4 times through on 2:30
1 x 100 Pull with fins and paddles
1 x 50 FR fast with fins
Held 2:00-2:10 on these
500 Kick with fins FR, BK, FR, FL, FR
3 x 100 Swim
Went into the gym to lift after and had a good workout. I though I saw a girl doing wall sits and then extending one leg out in front. I was impressed and asked her if I saw what I thought I did. She said “Yes.” and I told her “That’s brutal!” and she laughed and said “No it’s not…try it!” I declined to try it there but I tried it upstairs on the stretch mats without witnesses. It’s tricky but I got to a good 5 second count. I think this might be a good hip/core strengthener.
Yes, she was cute.
300 swim -Snorkel - every 3rd 50 kick 25L/25R
2 x 50 /1:00
2 x 100/1:50
2 x 150/ 2:45
2 x 200 kick
On the above did the 1st free, the 2nd (back)
breast scull and drill
2 x 50 scull - front/10sr, with breast pullouts
2 x 50 free pull w/bouy, paddles/:55
4 x 50 with fins: 2-breast pull w/flutter, 2 brst pull with dolphin
4 x 50 drill - 2-2 kick/1 pull, 2-25 head up - 25 fast tempo breaststroke
Back swim (400)
4 x 100/2:00 ds
6 x 50 odds - pace - dps; evens - easy w/dps
50 swim easy fly 50 swim easy back
100 easy free
Total: 2700 meters
Updated October 2nd, 2010 at 02:09 PM by poolraat
Fri Oct 1st, 2010
Did not swim thu Sep 30th
Yesterday I deactivated my facebook page
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First day back in the swim center
6:30 TO 8:00 am
UT Swim Center
swam with tyler Mike brandon amy
beside marcio tenielle larry max nate & andrew
dove in around 6:30
20 min choice
6 x 500 on 10:00 fast
- 200 free
- 200 kick with fins*
- 200 back
- 6x50 kick with fins (right side, left side, back)
-- aerobic block
- 8x100 free on 1:20
- 4x100 free on 1:15
- 2x100 free on 1:10
- 4x150 back on 3:40
- 100 ez
* I don't usually do warm up kick with fins, but since there was 500 yards of kick today I used them. I finished the practice in about 45 minutes, and it wasn't until I wrote it that it was obvious my warm up kick is so slow it adds almost 5 minutes to my practice.
No racing today. The girl next to me wanted to race, but she got out early. Damien and I decided to race at 10 till so not to interrupt the workout, but he had just finished the aerobic block and wasn't up to it. Two more guys said they would be up for racing next week. One, I think, would have raced today, the other did a HIM last weekend and refused to do anything too strenuous this week. I am thinking that next week a 2x50 relay would be a good race.
I would have raced today, but since I have a meet this weekend, it was nice not too.
Not only was the aerobic block too easy for MAC swimmers, I thought I had to work a little to hard on it.
My diet has sucked for a while now, and I am starting to feel like the Pillsbury dough boy. Fading of the summer tan isn't helping me either.
I was actually tempted to do breast again today but then I wised up. Did fly instead.
1000 Free broken 1,2,3,4,1,2,3,1,2,1 laps@:10R
500 Free kick w/fins every 3rd25 fast
5x200@4:00 Fly w/fins as 25 rt arm/25lt arm/25 kick/25 FAST
8x100@1:45 Free w/paddles & bouy
200 Free easy
Total 3500 meters