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
SCY, solo Warmup 300 swim 200 kick (all on back alt. dolphin/flutter by 25's) 200 pull (with p&b) Main Set 4x around, odd free on the 50 and 25 evens no free on the 50 and 25 same stroke on the 50 and the 25: { (I did fly on the even ones) 75 smooth free on 1:20 (swam these around 1:00) 50 drill on 1:00 (did FT drag on free, 3-3-3 drill on fly) 25 FAST on 30 (16± on free, 19± on fly) } 100 easy 4x around, same as above: { (I did back on even ones) 25 smooth free on 30 50 drill on 1:00 (did fist drill on free, 7 kick-3 strokes-7 kick on evens) 75 FAST on 1:30 ( :51± on free, 1:00± on back) } 100 easy pull 12x50 on 50 (paddles optional): descend 1-4, 5-8, 9-12 (no paddles, :40 -> :36 on each round) swim down 200 easy -- 2900 Did strength training with my trainer tonight. This is what I did: Planks/ Bird-dogs (1 min hold on Planks- 45 sec on birds) Hack Squat- 180 first set- 190 last 2 sets 12reps Quad extension 20lbs 12 reps Stationary Lunge 50lbs 10 reps set 1 12 reps last 2 sets Seated Calf raise 70lbs 20 reps- 3 sets Hanging knee raise- 12 reps- 3 sets Back extension- 10lbs 15 reps- 3 sets One leg press 50lbs 12 reps- 3 sets Seated hamstring curl 55lbs 12 reps - 3 sets
Updated April 8th, 2009 at 04:33 PM by poolraat (Add dryland workout)
Tue Apr 7th, 2009 WEIGHTS world gym bands 20 reps 1 blue 10 reps 2 blue 10 reps 2 blue 1 red lat press 8 x 40 8 x 45 8 x 50 6 x 55 bench press 8 x 135 5 x 185 leg press 8 x 180 8 x 270 lat pull 8 x 167 5 x 207 NEXT MEET USMS MASTERS SCY NATIONALS May 8 - 10 4 weeks & 3 days / 31 days TODAYS SWIM PRACTICE 6:30 - 8:00 Whitney Coached TSC scy main pool swam with Tyler, Todd, Mike V, MIchael Lovato, Nate, Doug, Max, Larry, & Ned Slept late woke at 5:15 Dove in at 6:35 got out at 7:25 to make a 8:00 meeting warm up 2 x (100 fr followed by 250 IM 25 fl 50 bk 75 br 100 fr) MAIN SET 4 x 25 on :20 skipped bit's & pieces of the 50's, 75's & 100's 6 x 50 on :40 8 x 75 on 1:00 10 x 100 on 1:20 BREAK 10 x 25 assigned 8 x 50 did 4 x 50 then I got out
Feeling sluggish today. Did get to sleep earlier last night somewhere around 11ish is when the coughing stopped. But I forgot to take my allergy meds. 1000 as 200 swim/pull/swim/kick/swim 4x100 @ 1:45 kick with fins evens free on side evens back with rotation every 6 kicks 200 breast kick with fins 8x50 from a dive with good breakout and swim for 20 yards then cruise the rest one for each event doing at nationals 5x100 @ 1:45 as 50free/50back 500 free every 3rd breast 500 Free pull EZ Total 3500 yards
Updated April 7th, 2009 at 09:52 AM by Donna
This cold/virus really took more out me than I realized. Could barely speak yesterday even though I felt better. I didn't do any working out yesterday. I just timed my son in a practice duathlon. He is getting ready for one in two weeks. With his build, he makes it look so easy. He is 10 years old and at 4'8," only weighs 66 pounds. I asked him what part he likes best about the duathlon and he said the last run because he likes to run everybody down. Had to chuckle at the competitiveness in the little guy. Did get a swim in today and definitely felt pretty weak. Had thought about doing 3,000, but just didn't feel up to it. 400 warm-up: mix of free and back and kick 6 x 100 pull freestyle with buoy only on 1:45 2 x 250 easy free 10 x 50 kick with fins on :50 1-5 were back flutter 6-10 were dolphin on back 100 easy 2100 yards
Updated April 6th, 2009 at 09:27 PM by elise526
Well I did a 40 cardio on Saturday and more yoga balls stuff...I couldn't be bothered to write a blog for that alone. Today I went swimming and had a bit of a "meh" workout. 5 x 100 W/U 5times thru: 100 IM 2:00 100 FR 2:00 At this point I had had enough trying to swim through the wake of the human dreadnought that was underway in the lane with me and decided on the following to "git 'er done!" 4 x 100 Snorkel 4 x 100 Paddle 6 x 100 Swim down Then went to lift weights full leg workout. Pull ups 8,6,6 then chins 6,6,6. Chest Press Pec Deck and out...running out of time.
Updated April 7th, 2009 at 08:33 AM by SwimStud
Swam and lifted at the Tucson Y today. Really nice Y!! The weight/exercise room was jam packed. However, there was another room with plentiful free weights and hammer machines that was relatively empty. The pool was fine, and had a nice view of the mountains. However, I just can't swim backstroke fast outside. Doing shooters on your back is even worse. Glare, glare, glare. I'm sure it's an east coast disability. Aside from backstroke, it's lovely swimming outside in the sunshine. Weights: decline press on Hammer machine, 90 x 2 x 10 (couldn't find a standard bench press Hammer machine) ground squat on Hammer machine, 90 x 2 x 10 (these were an interesting cross between a conventional squat and a deadlift/rack pull. probably should have used more weight.) alternating hammers, 20 x 2 x 20 overhead trcipet press, 35 x 2 x 15 2 x 8 neutral grip pull ups front lat pulldown on Hammer machine, 130 x 2 x 12 push ups on flat part of bosu, 2 x 15 (a man tried to warn me that this might hurt my shoulders) back extensions w/25 lb weight, 2 x 25 elevated crunches w/10 lb weight held by feet, 2 x 25 dead bug on bosu, 2 x 15 supported reverse crunches w/10 weight held by feet, 2 x 15 incline crunch, 2 x 25 decline reverse crunch, 2 x 25 Swim: Warm up: 700 variety swim, kick, drill Aerobic Sets: 4 x (4 x 50) @ 1:00 1st 4: fly back 2nd 4: backstroke kick 3rd 4: back breast 4th 4: dolphin kick on back 8 x 100 w/fins @ 1:50 done 25 shooter, 25 back, 25 fast fly, 25 easy (did 2 shooters on my back and flipped over to belly for the rest) 50 EZ Backstroke Kick Set: 4 x through: 100 tempo backstroke kick @ 2:00 50 backstroke kick fast @ 1:00 50 easy @ 1:00 Speed Set: 8 x (25 AFAP + 25 easy) w/fins 4 fast free, 4 fast fly 150 EZ Total: 3700 Wish I could break up my workouts more. Feel like I've been doing back to back weight-swim frequently lately and it's rather exhausting ... Lap swimmers in Tucson aren't as noodly as my usual pool. There were a couple pretty fast masters swimmer there. (Doing 100 freestyles and slow kicking though.) The masters group works out at 5:30-700 AM, not pm as my mother told me. Hence, I will not be availing myself of this option, despite the time change. (No way will I be able to stay on east coast time.)
Updated April 8th, 2009 at 09:00 PM by The Fortress
Spent the am. doing some spring house cleaning...including half the windows. I'm gonna finish the upstairs windows tomorrow. It snowed here today; where did spring go? I had a good solo swim today at LA Fitness: 1) 800 Freestyle swim-pick up pace each 200. 2) 100 Dolfin kick on back (fins) 3) 4 X 200 Freestyle on 3:30 interval 4) 100 dolfin kick on back (fins) 5) 8 X 100 Free on 1:50 interval 6) 100 Flutter Kick on back (fins) 7) 10 X 75 on 1:30 interval-half freestyle/half IM roll 8) 100 Flutter Kick on back (fins) 9) 4 X 25 Fly HARD 10) Easy 100 IM cool-down 3,700 Yards Felt strong too! I decided to start lifting weights today. I showered, got dressed, and hit the machines. NOT a great idea......my swim workout from above had wore me out.....I was hungry.......no energy.......and mentally ready to move on to something besides working out. Maybe if I had some food, or a break of some kind I'd be better? I remember why I don't like weight machines. The Nautilas/Hammer type isolate each body part to exercise it. All dynamic movements I know how to do (including swimming) originate and generate its power from the core (hip area) of the body. Sometimes I tend to want to swim with my arms too much......weight machines seem to exaggerate this notion. I think I may just stick with yoga/Pilates for core strength. I may be too old to really benefit from the use of weights. Okay, I'm going to go read a book.....I love to read but usually fall asleep anytime I sit down and try to do it.
so, i tweaked my lower back a couple of weeks ago and missed a lot of pool time; not because swimming caused me any discomfort, but flip turns were impossible and even open turns were painful. i did a couple of ART sessions and tried to get back into the groove, but still.... too painful. i bailed out of the new england championship meet and really started worrying about tampa bay on april 18th. i made an appointment to try out a little acupuncture on saturday and spent about 30 minutes face down with 20 or 30 needles poking out of me; a few of them electrofied. i swam about 3500 yards a couple of hours later and felt pretty tight, but katie (my LAC) said i should see real results on sunday. woke up sunday and felt like i was 17 again (my back anyway) so decided to get some yards in. here is the breakdown. 8 x 1000 on 14min 1. warm up (breathe every 3) 2. alt 25 pace / 25 fast 3. alt 25 pace / 50 fast 4. alt 50 pace / 50 fast 5. alt 50 pace / 75 fast 6. alt 75 pace / 75 fast 7. alt 75 pace / 100 fast 8. alt 100 pace / 100 fast all pace swims were breath every 3, fast 2r/2l
SCY with Carrie Except for the set of 25's and 50's, I ignored the clock and swam the entiire workout at an easy pace. 500 swim free 400 reverse IM alt. kick/swim by 25 300 drill alt. 50 free/50 no free (for the no free went fly, back, back) 200 IM kick w/board (do free for the back) 100 no free swim (did back) swim 12x25 on 30: one of each stroke, IM order, 3x through pull 300 breathe 3/5/3 by 25 swim 400 back w/4-6 kicks off each wall (did 5 kicks all the way through) pull 10x50 on 55 alt. free/back by 50 nice and smooth -- 3000
11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa. Warmup: 4x75 - 50 fisted fr/25 free on 1:40 4x75 - 50 fisted fr/25 free on 1:35 - I held 1:10 to 1:11 for all these while trying to really work for a good catch on the fisted free portion. My left arm feels like I get a good catch, although the coach tells me my catch is too wide now!:-( 4x50 free on :50 descend - went :47, :45, :41, :38 Main Set: 4x75 free on 1:20 4x75 free on 1:25 4x75 free on 1:20 4x75 free on 1:30 4x75 free on 1:20 - I held 1:08s for the 1:20 interval 75s. 4x75 free on 1:35 - I used the slower 75s as a little bit of active recovery, and stayed around 1:12-1:13 4x50 free on :45 - I held :42s 12x25 free on :25 - Hold streamlines past flags - These were more challenging than they looked - I started out at :22s, but my stroke fell apart and I dropped to :23 highs Warm Down: 2x50 free on 1:00 3200 yards! Notes: I know that this type of workout won't really make me any faster, but I love the sense of accomplishment after finishing an aerobically intense workout. When I swim more often, my stroke stays intact for longer and I am able to concentrate on it more and my speed in these types of workouts. But hey, it's getting to be outdoor sports time anyway! And just for Chris, I'm going to root for the Tar Heels since I want them to crush the Spartans...AGAIN! Dang uppity Michiganers beating up on my Huskies!
Updated April 7th, 2009 at 08:11 PM by Iwannafly (Cuz I can't proofread!)
3/31 Colony Grant Pool 26 yds We moved locations until we have our long course pool set up after the school year. The pool we are currently using is poorly measured and darned shallow (2.5 ft) and the shallow end. Got there late Mostly breaststroke drill practice. 4/2/09 500 swim 8 x 50 Drill & build, IM Order 6 x 100 free on 1:30, 50 stroke on :50, 100 IM on 1:45 600 pull 3100 yds I had a tough time with this one both physically and philosophically. I am old enough to have trained with posted work outs and this sure would have been a better workout if we could have done it as: 3 x 100 free descend 1-3 on 1:30 3 x 50 stroke descend 3 x 100 IM descend on 1:45 x2 This would have allowed some of us to swim breaststroke on the stroke interval and focused on quality swims vs. moving into survival mode.
Mon Apr 6th, 2009 did not swim or lift yesterday hoped to lift but it didn't work out NEXT MEET USMS MASTERS SCY NATIONALS May 8 - 10 4 weeks & 4 days / 32 days TODAYS SWIM PRACTICE 5:30 - 7:00 Whitney Coached TSC LCM main pool scy diving well swam with Tyler, Todd, Nate, Doug, Jeff, & Ned Slept late woke at 5:15 Dove in at 6:00 missed warm up MAIN SET started out LCM 050 fl 100 bk 150 br 200 fr 4 x 50 050 fr 100 fl 150 bk 200 br 4 x 50 moved to scy 050 br 100 fr 150 fl 200 bk 4 x 50 050 bk 100 br 150 fr 200 fl 4 x 50 Assigned 5 x 100 Did 5 x (25 easy, 50 skip, 25 SDK dive no breath) 50 easy 25 SDK went 10.8
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