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
So its 9/30/2010. To everyone else - just another day. To me - my last day for the next 2 months allowing dairy consumption.
So to clarify - I have NOT gone off the proverbial deep end on this. I have researched this and am responding to a challenge from another [ame="http://forums.usms.org/member.php?u=17973"]U.S. Masters Swimming Discussion Forums[/ame]. This all started as an argument on this thread and I've decided I would use my own body as a testing grounds.
So here are the bounds of this diet:
When I say "non-dairy" I specifically mean "non-lactose". My whey protein has milk products in it and is an essential part of my diet. It however does not contain lactose, the common element that most people are allergic to.This will last exactly 2 months. That means I will miss all dairy contributions to my diet over Thanksgiving. I'm aware of that and am okay with it.The only exception to this rule is when someone else feeds me. I will not ask people to make exceptions in their cooking as a means to serve my needs. That being said - if the food is served family style or buffet style, I will avoid the dairy products at the table.Finally - I will post a daily status of how I feel and any relevant non-dairy things I find (such as food replacements) on this blog. I suggest you all read it and comment as I will need the encouragement to do the daily status updates.
If you have thoughts comments or suggestions - please see my first posting here.
Day prior to the OW swim. We'll go pretty easy.
5 X 100 1:40 1:30
4 X 150 2:30 2:15
Twice through. Round 1 intervals left, 2 right.
1 X 200 kick 4:10
4 X 100 kick 2:10
4 X 50 kick 1:00
4 X 50 1:00
1 X 100 easy 2:00
50's: 1 of each stroke.
WARM DOWN: 4 X 50 easy 1:00
SCY w/Speedo @ Oak Marr:
6 x 25 shooters w/fins
10 x 50 @ 1:00
odds = swim
evens = kick w/speed bursts
10 squat jumps off bottom of pool
LT Death Set:
8 x 100 @ 2:00, best average.
Did backstroke kick w/fins
(Shoulders sore from weights, so thought I'd kick. And I haven't done a super hard kick set in awhile.)
Went: 58, 57, 57, 57, 58, 58, 59, 58
These were rough and painful right from the get go. Being somewhat breathing impaired, I couldn't stay under as much as I wanted. So my SDK count per 25 was 10-12, 7, 6, 4-5. The last 25 sucked on each 100 and I kept expecting Pete to track me down like he often does. I suppose, though, that it's relatively harder to keep the SDK count high when you're doing the 100s @ 2:00. There was not a lot of chit chatting on the wall between 100s. Thankfully, we made up for that in the hot tub later.
250 EZ or so
As Pete said, this set is dastardly. After 4, I was ready to get out. That's when it helps to have a training partner! I feel pretty blasted. I know I should do a yoga-stretch for 30 minutes. If I somehow manage to accomplish this feat -- for it seems like a feat at the moment -- I will update my blog.
84 degree pool temps are way too hot for this set. It would be better tolerated at Mason, I think.
Have an appt. to get my foot jabbed on Oct. 5. http://www.treatingpain.com/diagnosi...ch-plasma.html.
Updated September 30th, 2010 at 06:14 PM by The Fortress
Yesterday, I could not resist taking a quick 5 mile spin on my bike at dusk. The weather is so beautiful right now, I can't resist getting outside. I would have done more, but I was sick on Tuesday with a fever of 100. Since I already did a swim at lunch, figured it best to go easy.
Got out at lunch today and rode 10 miles. Kept it moderate, averaging about 17 mph. With my schedule and the good weather, I'm really hoping to get out on my bike in the early afternoon for the next two months. Temps should be nice into early December.
Thu Sep 30th, 2010
Did not swim this morning
decided to sleep in instead
Tomorrow is UT Men's Orange & White Meet
Yesterday Whitney sent out the
UT masters Fall schedule:
Friday, Oct 1st 6:30 - 8 am;
12 - 1:15 pm
Sat, Oct 2nd 7 - 8:30 am
Sun, Oct 3rd 12-1:15 pm
Starting Mon, Oct 4th
Mon & Fri will be 5:15 - 6:25 am
(6:30 when diving and the women aren't in the well)
Diving is on the schedule for 6:25am
Tue / Thu 6:30 - 8am
Wed 7:30 - 9am
Sun, Mon, Wed, Fri 12 -1:15 pm
Tue / Thu 7:00-8:15 pm
Sat 7:00 - 8:30 am
( if there is a UT football game or a swim meet at UT we will use Dick Nichols at this same time)
Remember if you are not USMS registered
I WILL NOT let you swim.
Bills for the past 6 months or so should be coming out soon. I am not in charge of any of the financials for Longhorn Aquatics but I still would like to apologize for any inconvenience this large bill may have for you.
M 5:15 - 6:25 am; 12 - 1:15 pm
T 6:30 - 8 am; 7 - 8:15 pm
W 7:30 - 9 am; 12 -1:15 pm
Th 6:30 - 8 am; 7 - 8:15 pm
F 5:15 - 6:25 am; 12 - 1:15 pm
S 7 - 8:30 am
S 12 - 1:15 pm
I have decided I might be able to handle 1 day every 2 weeks to swim some breaststroke and hopefully that will help my IM's without causing the knee problems to show up again.
500 Breast kick w/fins
5x100@1:30 Free kick w/fins
5x100@2:00 Breast w/paddles & fins
5x100@1:45 Free w/bouy counting strokes and holding pace, stroke count was 17-18 and held 1:28's feeling long and loose.
Total 3000 yards
I have to figure out a way to improve my distance per stroke. Time to review the tapes on freestyle and slow down what I am doing to get more efficient.