Warm 500 6x200 1,3,5 FR . 3:00 2,4,6 IM 3:15 (Did 2=Normal, 4=25/75/75/25 & 6 25/75/75/25) 4x100 FR Pull (with huge paddles and float) 1:30 12x50 K 6(alt. 25 BF/25 on back SDK) 6 FR w/ fins :50 200 cool (2900) This is one of my favorite workouts, I can juggle the BF distance in the IM's, yet still work endurance on my 200's. Im trying to keep it above 3000 yards per workout with at least 75% staying on the intervals. Focus continues on turns, streamlining and proper breakout with about 50% underwater SDK per interval.
Updated April 10th, 2009 at 06:51 AM by EricOrca
Well did my 40 minute Cardio and yoga ball core work today. Had a short swim later: 3 x 100 FR 2:00 went 1:30's nice and long strokes. 12 x 25 K :45 MMMF with board 3 x 100 K fins, assorted. 100 Pull 50 paddles/50 no paddles 100 Swim 50 paddles/50 no paddles 100 Swim 50 fins/50 no fins 6 x 50 easy to finish.
Run: 2 mile warm up run on treadmill 15 minutes of RC exercises 15 minutes of stretching Swim/SCY/Solo: 700 variety swim, kick, drill 10 x (25 easy speed fly + 25 easy) 50 EZ 8 x (50 backstroke AFAP + 50 easy) @ 3:00 200 c/d Tota: 2250 The speed/lactate set started off a bit rough. I was at least a second slower than usual on the first four 50s. Didn't know if it was due to the outdoor/shallow pool or the fact that my arms/shoulders were weary from weights. In any event, I was in the normal range on the last four. The last one was fastest at 25ish. Oddly, I felt like I could have kept going. Usually I'm dead after 6 AFAP efforts. Even though this workout was much less yardage than the one I did on Tuesday, I expect to be more tired from it later on. Off to Mt. Lemon now!
Updated April 9th, 2009 at 08:03 PM by The Fortress
SCY, Solo Warmup 300 swim (half free, half back) 6 x 50 w/10 sec. rest drill/swim (did 2x fly-back-free) 2 x 150 kick (no board) w/15 sec. rest (on back flutter kick, right at 3:00 for both) 4x25 choice descend 1-4 on 30 (did free, went 20->16) Main Set swim 4 x 50 free on :50, descend 1-4 (went 38->35) right into the next set with no rest in between. swim 4 x 50 back on 1:00, descend 1-4 (went 43->38) swim 200 easy swim the following fast off the blocks, with some easy swimming in between, rest as needed { 75 free (went :46, swam easy 50) 50 fly (went :32 swam easy 50) 75 back (under 54 swam easy 50) 50 back (under 34) } swim 200 easy pull 4x75 free on 1:20 breathe on 3 Cool down 100 easy free/back Total: 2600 yards Yoga tonight
Updated April 9th, 2009 at 12:58 PM by poolraat
Thu Apr 9th, 2009 felt a little sore from pull ups & bands yesterday, decided to not do bands today WEIGHTS world gym lat press 8 x 040 8 x 045 8 x 050 bench press 8 x 135 5 x 185 4 x 190 leg press 8 x 180 8 x 270 8 x 360 lat pull 8 x 167 5 x 207 4 x 215 NEXT MEET USMS MASTERS SCY NATIONALS May 8 - 10 4 weeks & 1 day / 29 days need to start working on speed TODAYS SWIM PRACTICE 6:30 - 8:00 Whitney Coached TSC scy main pool swam with Tyler, Todd, & Brandon Next to brad, mike, amy, larry, doug & marcio dove in around 6:35 warm up 500 MAIN SET Assigned 2 x 400 did 2 x (100 50 rest 100 50 rest 100) 4 x 25 on 40 SDK underwater no breath Assigned 2 x 300 did 2 x (125 50 rest 125) 4 x 25 fl on 40 1 breath did 10 SDKs Assigned2 x 200 did 2 x (100 50 rest 50) 4 x 25 40 12.5 SDK fast 12.5 free easy 2 x 100 went 1:00 on #2 assigned: 4 x 500 desc 1 - 4 on 6:30 did 3 x (5 x 50 on about 1:10) in the last 10:00 of work out I did 3 x 50 fl FAST desc, 100 easy on 5:00 went 24.6 on #3
Another night of no sleep, went to bed at 8:30 just about ready to hopefully drift off around 10:30 I get a page from work. Once that is taken care of cough till about 2:30 then up at 4:30 again. No sleep for the weary. Managed to stop coughing long enough to swim pretty good this morning. Nothing hard except maybe on my kicking. Back muscles are feeling much better today. Now if I can just get this allergy thing under control. 500 Free every 3rd lap kick 5x100 @ 2:00 Back as 50 swim/50 double arm 1000 kick with fins alternate 100 free kick on side/100 back kick 6 kicks on each side with rotation 8x50 from blocks 1 for each race I will do at Nat's 500 Free EZ every 3rd lap with over kick 100 back ez Total 3000 yards
Updated April 9th, 2009 at 09:17 AM by Donna
Hit the gym in the am this time. A little bleary from lack of sleep. Every time I travel to the west coast, I wake up at 4:30 am or so every morning and can't get back to sleep. (This is one of the main reasons I didn't consider Clovis.) Still had a good workout. Weights: decline bench press on Hammer machine, 120 x 2 x 10 (I increased weight like Jazz suggested (+30 lbs). I am such a good student. Or a puppet. Not sure which. lol) iso-lateral front lat pulldown on Hammer machine, 140 x 2 x 8 (I've finally caught up to the buff Elise who just posted a cool profile pic of the "guns".) V Squat on Hammer machine, 200 x 2 x 15 alternating hammers, 20 x 2 x 20 3 x 5 pull ups 3 x 5 chin ups hanging reverse ab crunch, 2 x 15 hanging twisting ab crunch, 2 x 15 (I think these would be much easier with slings. Just hanging is pretty hard. Think my shoulders will be sore tomorow.) incline crunch, 2 x 25 decline reverse crunch, 2 x 25 back extensions w/25 lb weight, 2 x 15 elevated hip lifts, 2 x 25 long arm crunches, 2 x 25 ab roller, 2 x 15 (This is the first time I've done this. Seems like a good exercise that hits all the muscles from the knees up.) elevated horizontal scissoring, 1 min elevated vertical scissoring, 1 min 2 x 5 minute stretching Know I'm forgetting something I did ... did that last time too. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Ellipse: 30 minutes on ellipse. Wasn't moved to swim and didn't really have enough time after the long gym session. Trying to think of a good workout for tomorrow ... I miss my MF and doing more backstroke. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Saw a couple crossfitters at the Y today. they were doing Kipping pull ups. Studly girl cross fitter seemed to be doing sets of 10. I decided to try a few. I couldn't really get the motion down right. Think you might have to have someone help you or practice for awhile. I couldn't figure out how to get up enough speed either. I also tried the Saxon side bend. Started off with waaaaay too much weight, obviously vastly overestimating my oblique/core srength and almost fell over an exercise bench. lol Couldn't find a machine to do external rotators on ... WTH? Couldn't find any 3 pound hand eights for RC work either. I think they may be in the land noodler room ...
Updated April 8th, 2009 at 09:13 PM by The Fortress
OK well not quite. The pool has been blighted by an upsurge of noodlers and good lappers alike the past few weeks. It's mean having to break off good sets and do 50's in circle swim with folks that are not quite as fast as me....but better than nothing..anyhow today's workout: 5 x 100 FR 5 times thru: 200K fins and board :20 RI 200FR 3:45 200 EZ 6 x 50 2:00 going 35's... 3 x 100 Snorkel 4 x 50 Paddles Coach told me later to sprint first then do the aerobic sets with the lactate in my system... Went to lift got around all the equipment I wanted and included 3 sets of chin up s and pull ups. Tired.
Good to have some rain in Norcal. Warm up 500 6x 8x25FR DES in 4's :30 2x50 K strong :60, 25 Stroke drill :30 2x25 stroke swim :30 25 FR drill :30, 2x50 FR swim :60 4x50 FR Sprint (:28, :30, :32 :32) 100 ez (3700) Focused on streamlining, SDK and breakouts. Strokes were BK and BR as these need the most attention. This was only the first set of Pat's w/o for today, with some 50FR sprints thrown in here and there (I think it was for today), Once I got the pattern down, it was fun to do, and a great way to get in some intervals without realizing it! I decided to wait for the Long course meet in Santa Cruz for my next meet, there is another Pacific Championships in the fall and I will be ready for that one!
Well, I was so glad to find out that the place on my toe that was removed a week ago is benign. I can sleep a little better at night now. Did 25 miles of biking, 18 of it with a group. Felt pretty good. The wind was a little tough, but having people there to talk to made me forget about it. Such a difference when you have a group to train with! I have to confess that I had so much more fun biking than I have with running lately. I may not be able to run as much as I had planned because I want to get out and have fun biking!
5x100 FR@2:00 5x100 Kick@2:00 w/fins FL/BK - FR 100 EAsy 8x50@1:00 Odds FL/BK Evens FR 5x50 FR@:45 w/fins 5x50@1:00 w/fins BK/FR 200 Easy 2200 SCY Solo Was even able to attempt a few strokes of Fly during warm down...with no pain at all!!! Yay!!!
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Elisa "I Will Beat You With My Whistle" Morton! Warmup: 200 free 100 one arm fly 100 one arm back 100 free 6x25 fly choice drill on :35 - I did 1 arm right, 1 arm left, 1 full stroke for these 6x25 back choice drill on :40 - I didn't do drills as much as I just tried to over exaggerate my roll and get a good catch 6x25 free descend 1-3 on :30 Main Set: 2x150 on 3:35 - alternate 25 fly/25 free 2x150 on 3:35 - alternate 25 back/25 free 2x150 on 3:45 - alternate 25 fly/25 back 2x150 on 3:05 - free (last one is a warmdown) 2150 meters Notes: Well, I re-read the article on fly kick timing in the USMS magazine from a year or so ago and tried to wait on my first pull until after I finished my first big kick. The 6x25 drills felt pretty good and the first 150 felt pretty good. I fatigued on the 2nd lap and switched to one arm. I WILL figure out this stupid stroke. My backstroke feels like it's improving a lot. I was actually able to notice that I pause a little bit when I extend my right arm and it causes me to sink. I concentrated on starting my pull just a bit sooner and it seemed to even out my stroke. Overall, it just felt much stronger than it has in the past! So, progress is evident, just not enough for me in the fly. But it will come.
Wed Apr 8th, 2009 Exercises at the Swim Center footstretch bands 15 reps 1 purple 6 pull ups footstretch 10 reps 2 purple 6 pull ups footstretch 10 reps 2 purple 6 pull ups NEXT MEET USMS MASTERS SCY NATIONALS May 8 - 10 4 weeks & 2 days / 30 days TODAYS SWIM PRACTICE 7:45 - 9:00 Whitney Coached TSC scy main pool swam with Tyler, Jon, Russell, & Larry Arrived early warm up 4 x ( 100 fr, 50 k, 50 non free) MAIN SET Assigned 4 rounds of 25 fr 1 breath rest 20 sec, 50 FAST, rest 20 sec 75 fr rest 20 sec 100 FR fast rest 20 sec 400 fr rest 30 - 60 sec DID 4 rounds of (one fl, bk, BR, & fr) 25 fr easy rest 20 sec 50 fast rest 20 sec 25 fr easy rest 20 sec 50 fast rest 20 sec 4 x 50 rest 30 - 60 sec Assigned 5 x 100 FR fast on 1:30 Did 5 x 50 FR fast from a dive on 1:30 went 25's & 24 on #5, did at least 6 SDKs 50 easy WHAT DO YOU THINK OF RAFAEL MUNOZ' 50 & 100 FLY? 22.4 WR in the Mens 50 LCM Mariposa [ame="http://www.youtube.com/watch?v=2ogh4XO_9s8"]YouTube - 50 Mariposa/50 Butterfly Rafael Muñoz World Record[/ame] 100 fly 50.5 [ame="http://www.youtube.com/watch?v=TPgSqlMts2k&feature=player_embedded"]YouTube - 100 Mariposa Record Europa Rafael Muñoz[/ame]
Lots of kicking today SCY with Carrie Warmup 400 swim free 200 IM drill 200 pull back (no paddles) swim 12x25 on 30 build to about 85% choice (did 2 rounds of 2 free, 2 back, 2 fly) Main Set kick 8x50 on back with monofin w/15 sec. rest, descend 1-4, 5-8 (the times were all over the place but ranged from about :38 to :34. Did these on :50) 100 easy kick 8x75 w/zoomers and board w/15 sec. rest: middle 25 of each 75 is FAST (was coming on these at about 1:05, a few were faster, a few slower) 100 easy swim 8x50 back on 1:00 w/8 kicks off each wall; descend 1-4, 5-8 (8 kicks off the start wall was no problem, on the turn end I did a few in 8, most in 7 last one 6. Kept the times at 45->42) 200 easy swim down choice 2900 40 minute spin class at noon today
The massage did what it needed to do but now I have the 2 day wait for the muscles to start feeling better. My Lats were really tight, they are still hurting but the ache is gone so I know I am on the mend. Today was just some easy swimming working on a long reach, pace and proper breaststroke form. 500 Free as 50 swim/50 drill choice of drills 500 Free kick with fins varying position holding the kick board was alitte painful 500 Free pull with bouy only nice and long stroke 10x50 @ :55 Free hold pace went 43,43,42,41,41,40,40,39,39,38 4x200 @ 4:30 Breast #1 kick w/fins #2 swim w/fins #3 drill #4 pull 200 Fly kick w/fins streamline 500 Free as 50swim/50 drill choice Total 3500 yards
Warm 4x (150 FR, 100 Stroke drill) think I missed the last stroke drill - 2 BK one arms, FR fist/catch-up. 12x75 (6x 25K / 50 Stroke drill, 6x 25 K / 50 FR) 3x200 FR 2:55 2x75 IM 1:30 1x150 FR 2:15 2x100 FR 1:30 2x100 IM 1:30 3x75 K Cool 400 (3825) Borrowed one of Pat's w/o's. The 1000 yd warm up was a bit tiring, had a hard time making intervals. I shown only what I completed of a 5000 yd workout. Tomorrow I will focus on FR only.
Just a quick blog for now....."Rescue Me" (Denis Leary is so hot!) starts a new season tonight and I need to watch it! WORKOUT Run = 46:00 (6 miles) Swim w/NASTI'S 1) 500 freestyle warm-up swim 2) 10 X 50 Free on 1:00 3) 4 X 200 (1 and 3 dolfin kick on back, 2 and 4 easy freestyle) 4) 4 X 25 Fly on 45:00 5) 10 X 50 on 1:00 (6 freestyle, 4 backstroke) 6) 300 cool-down swim (alt freestyle/backstroke) 2,800 yds. Weights in the am tomorrow before i swim!
Spent the morning at the Desert Museum. Very nice! Was in a convertible and walking around for many hours in the sun. Got to the pool, hopped in and was DEAD, no energy. Should have injected caffeine first, I guess. I almost got out because I was worried it would all be garbage yards. Sheesh. Luckily, I had some Jolt gum in my back pack. Tried that after the first set, and it seemed to perk me up some. Warm up: 700 variety warm up Main sets: 8 x 100 @ 2:00 odd single arm fly evens dolphin kick w/board 6 x (6 x 50), done as: (30-60 seconds rest between rounds) #1: 25 variety scull, 25 back @ 1:10 #2: 25 fast fly, 25 easy w/fins @ :50 #3: 2 x 50 fast breast, 50 easy, 2 x 50 fast breast, 50 easy @ 1:00 #4: 25 easy free, 25 backstroke shooter w/fins & nose clip @ 1:00 #5: 25 easy speed fly, 25 easy @ 50 #6: 50 backstroke kick @ 1:00 50 EZ 6 x (25 AFAP + 50 EZ) 2 fast fly, back, free 100 EZ Total: 3900 Question: When you're doing pull ups and chin ups, do you have to be in a straight arm dead hang between each rep for them to "count" and not be "cheating"?
40 mins of elliptical today, no pool time. Did a good 15 mins of yoga ball core work...hopefully it will pay off.
O.k. I still haven't figured out if I am better suited for the sprints or endurance events. I wonder if strength in the weight room (or lack thereof) is indicative of the type of swimmer I am. I mean, aren't sprinters going to be naturally stronger in the weight room than distance swimmers? Isn't it unusual for distance swimmers (even middle distance swimmers) to have the power and strength of sprinters? Given my age and that I'm female, I really have no idea if I am all that strong. I have nothing to compare myself to and can't seem to find studies or tests indicating what the average woman might lift or even what the average masters female swimmer my age might lift. My inclination is to figure that I might be below average on what a female masters swimmer my age might lift and average for a woman. So, should this fact speak to what events I should concentrate on? Below is the workout I did today. Still a little weak from last week, but at least I'm getting my strength back. One mile run on treadmill Bench press: 2 sets of 85 x 8 Lat pull-downs: 100 x 10, 120 x 8, 140 x 6 Military press: 10 x 35, 8 x 50, 6 x 65 Hammer curls: 2 sets of 10 x 10 Core work: 1 set of 50 crunches legs on Swiss ball 1 set of 50 bicycle crunches Ankle work: 3 sets of toes to front toe raises, 3 sets of feet turned out toe raises, 3 sets of feet turned in toe raises
Updated April 8th, 2009 at 02:25 AM by elise526
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