Warm – up (950)
- back & free
4 x 75/1:30 build
- did 75's free ±1:05 on them
3 x 50/55 ds 3
- did back, changed interval to 1:00
8 x 25/30 IM Order
Main Set (1200)
6 x 200/4:00 - did free on 1-3, back on 4-6
2x through, broken as:
200 free = 3:03, back = 3:30
100-r10-50-r5-50 free = 3:05 (2:50), back = 3:40 (3:25)
50-r5-50-r5-50-r5-50 free = 3:07 (2:52), back = 3:38 (3:23)
12 x 50 Kick/10sr Fins
- all on back, alternated 2 dolphin 2 flutter. ave just under 50 on these
Warm down 100 easy free
Total: 2850 meters
This morning I swam the early workout at Asphalt Green. I adapted sets as needed for my taper—I was able to get in some nice IM-focused work. Here’s what I did:
600 lcm warmup (400s, 200k)
3 x 200 FR 150 dr/50s [I did the 3rd IM]
8 x 75 FR @ 1:20 [I the first 6 of these as IM combos, switching strokes at the walls with full-speed turns, last 2 easy FR]
100 (50 FR/50 FL)
200 (150 FR/50 BK)
300 (250 FR/50 BR)
400 IM easy-moderate
195 IM fast
1 x 50 BR drill (fast feet-fast hands)
2 x 50 (25 sprint BR/25 easy FR)
We decided to do one last hard workout tomorrow. I'll head out for one more bike ride this afternoon and hope that between that and running a soccer practice Saturday, I can get back down to 180. The tough part about having a newborn is that people bring over lots of good food. Can't help myself sometimes. The combination of cutting back on the swimming and the Oreo Cream pie someone brought us last week really put me over the edge. It was worth it though .
3 x 50 Kick
3 x 100 Kick
3 x 150 (50K/100 Choice)
4 x 50 Free - Fast
4 Times through
* 100 Pull Easy
* 50 Pull Fast, Breathe every 5 strokes
3 Times through
* 50 Stroke Build
* 100 Free
* 50 Stroke Sprint
200 Cool down
Well, first of all, kudos to me for going to the pool today at all. Yesterday, I pulled one of my thigh muscles during a sprint set, but it felt pretty good throughout the rest of the day.... until I got to softball. Yes, softball. Thankfully, we were scheduled for a doubleheader and the team for the first game didn't bother to show up - the entire team! Would have been nice to know that ahead of time, so we could have stayed in air conditioning longer. Nothing makes me want to play softball like waiting for over an hour in 100+ degree heat.
But, the second game finally got underway and I played 3rd base. My legs felt fine - until I had to move really fast to snag a ball hit down the line. Then, I knew I was in trouble. Hitting went fine... it was the running to first base that was an issue. So... my husband advised taking today off from the pool. Did I listen? Nope.
Today, we did an IM set - albeit I did it with my fins on to help my sinking legs float. Here's what we did:
6 x 50 Kick on 1:05
1 x 100 IM Drill on 2:30
1 x 200 IM Drill/Swim by 25 on 4:30
1 x 300 IM Drill 25/Swim 50 on 6:30
1 x 400 IM Drill 25/Swim 75 on 9:00
1 x 300 IM Drill 50/Swim 25 on 6:30
1 x 200 IM Drill 25/Swim 25 on 4:30
1 x 100 IM Drill on 2:30
4 x 100 Pull on 1:45
Total Meters - 2900
The real workout started with a 400 warm-up and 10x50 kick, but I was talking with the coach about articles I am writing for the team's website regarding drills. Thus, with her inputs and edits, and my questions, I did the first 4 "kicks" as warm-up.
I must say, this workout kicked my butt. It was really tough. I find that usually the workouts that look pretty good on paper are the toughest ones for me. Huh, who knew?
Oh well, back to work. Still swimming an open water early morning swim tomorrow and then a team pool practice. My folks arrive tonight and stay through most of next week, and my girls come back from their father's house on Sunday. Whew! Busy times ahead. I just keep looking at my calendar and see my vacation creeping ever closer.
Enjoy your swims this weekend!
I have no clue if these sprints are fast or not but they feel much better than before and my starts are improving.
10x50@1:15 Free kick w/fins & snorkle odds rotational kick evens streamline kick
10x50@1:15 Fly kick w/fins & snorkle streamline
8x50 from dive sprint 25 easy 25 free alternate fly/free for the sprint
2x100 from dive breakouts only rest easy
Totaal 2500 meters
600 (200 swim/100 drill)
- did 1st 300 free, 2nd 300 back
200 flutter kick with board and snorkel
10 x 50
2/1:00 build 1/55 strong
2/1:00 build 1/50 stronger
2/1:00 build 1/45 strongest
- around 43-44 on the builds, the others went 41-40-37
6 x 25 swim/45 @ 90% effort
6 x 25 kick/45 15m @ 95% - 10m @ 60%
- for both did 1-2 fly, 3-4 back, 5-6 free.
8 x 50/1:05 (88% effort)
- did back, was going ±45
Was supposed to do 600 kick
calves cramped before I had done 100 so stopped at 100 and did warm down
Total: 2400 meters
15 minutes RC exercises
30-35 minutes broomstick, foam roller & yoga
@ Pool Swim/SCY/Solo:
-- Swiped and modified Chris' active recovery workout from yesterday.
8 x 50
odds = dolphin kick w/board
evens = single arm fly
4 x 150 @ 2:45
50 single arm free +
50 single arm back +
50 SSR rotation drill
4 x 75 w/paddles @ 1:30
25 scull + 25 kick (paddles as kick board) + 25 free
10 x 50 @ 1:15
odds = 25 shooter on back + 25 cruise
evens = no breather free, open turn (not easy!)
Just did an easy active recovery workout. Where's the yawn emoticon? I was planning on a sprint workout tomorrow, but I'm not sure I can squeeze it in ... The swim team is having practice and then going straight to Harry Potter. (Assuming Lil Fort is well enough to attend.) I'd have to swim in the very late afternoon or evening. Of course that may be preferable to braving a public pool on a summer weekend.
We're having a bit of heat wave here -- scorching hot. This does not dissuade me, however, from driving around with the top down (and AC blasting)!
Updated July 21st, 2011 at 08:54 PM by The Fortress
2 X 200 3:45
2 X 150 2:45
2 X 100 2:00
3 X 100 kick 2:30
1 X 100 swim -
1 X 400
Alternate 50 stroke/50 free
4 X 50 choice 1:20
Descend 1-4, #4 @ 100%
4 X 50 choice @ 85/90% 1:30
4 X 50 easy 1:15
4 X 50
1&3: Blocks @ 100%
WARM DOWN: 4 X 50 easy 1:00
Thu Jul 21st, 2011 LCM
swam easy this morning
not sure how far I went
did mostly easy 50's
Got the 400 IM tomorrow
FL cruise it, breathe every stroke, barely kick
BK cruise it, easy speed, barely kick
BR fast bk to br turn, fast arms and legs with a decent pause after each kick
FR bring it home strong & 6 beat kick the last 75 or 50
went 5:10 last year,
5:02 in 2009 in B70,
4:54 SCM in Dec 2010,
4:18 scy in Mar 2011
Tyler and Ross are in my heat.
Ross is likely to
work the fl & bk, struggle through the BR and hammer the free.
probably need to be close at the 200 &
ahead at the 300
2011 South Central Zone LCM Championships
Fri Jul 22 - Sun 24, 2011
Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool
South Central LCM Zones: DAYS AWAY
Thu Jul 21st leave for Houston & catch American Idol Live
Fri Jul 22st meet begins at 4:00 pm
Sat Jul 23rd
400 FR, 50 FL, 100 BR, 200 FL, 200 IM
Sun Jul 24th
100 FL, 50 BR, 200 BR, 50 FR, 800 FR
had an easier lineup then
decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
Now, don't laugh, but I think i've been working pretty hard lately! So i'm going to take the day off and rest!
The girls are at ASI gymnastics camp (where they don't do any gymnastics). The best part is that Braum's ice cream in en route. I see an adult size cone with Cherries Jubilee!!!
Good luck to all my friends at South Central Zone Masters! Here is the webpage with roster, psyche sheet, etc:
This morning I went over to the Y for a short solo easy swim. I’ve reached the point that I can’t do my morning stretches very well if I haven’t swum first. This makes me feel old.
On the upside, the Y is only a 10 minute walk away, and the locker rooms are definitely much more spacious than my shower at home. So a quick swim-and-stretch session there is not a bad way to start the day!
I just did my regular workout warmup, keeping everything easy and dreamy:
400 scy swim (200 FR, 200 alt st/fr by 25)
200 kick rev. IM order
200 pull, bilateral breathing
200 rev. IM, drill/swim by 25
That was it!
*(and it only beats pwb's total yesterday because I was swimming yards rather than meters.)
The other good thing about visiting my Y in the morning is that most other places where I might need to run errands—farmers market, grocery stores, drugstore, hardware store, library, bakery—are en route. So if I plan well I can get all my errands done afterwards, before the heat of the day kicks in, and before the sidewalks and stores get too crowded.
There was some bad news regarding my other pool at Riverbank State Park yesterday. There was an explosion and fire in the sewage treatment plant that it sits atop. The whole park and plant had to be evacuated, the plant was shut down, and after it reached its holding capacity, sewage was released out into the river. It’s not certain yet when the plant will be back working—for the sake of the river, and secondarily the pool, I hope it is very soon. I’m feeling concerned and discombobulated over this development—hard to believe it was just last week that the last stage of 8 Bridges went right by there, and another swim race passed by there over the weekend.
Yep... that's exactly what today was. Actually, here's what today was (for me):
1 x 300 Kick Moderate on 6:00
6 x 50 Kick Fast w/o fins on 1:20 (made them all - barely)
8 x 50 Catch-Up Drill/Swim on 1:05
20 x 50 Free Test Set on 1:30 (did as sprints - held :40 - :41 average, :38-:43 range
Total Meters - 2750
The option on the set of 20 was to either swim it as sprints, at a middle distance pace and do 75s. I chose the sprints of 50. All told, being able to hang my hat on a :40-:41 average ended up being pretty good. About 8 swims into the set, I felt something in my left thigh kind of pop... pulled the next two (which were obviously the slower speeds)... and then finished out the set in a bit of pain. However, every time I felt like simply cashing in, I just looked one lane over. For whatever reason, BC decided to swim the entire set (on a 1:30 interval) as 100s. By the end, he was really beat... but he made every single one! There was no way I could loaf when he was putting in that kind of effort.
I got home, iced and stretched pretty good, and am now sitting at my desk. It's not hurting right now, but I did certainly feel some pain when I was coming down the stairs at home. But.... time will tell. Hopefully it will loosen itself out as the day wears on (because I am supposed to be playing a softball doubleheader tonight in 95+ degree heat). What I'm really hoping is that it doesn't interfere with my swimming tomorrow (IM day) and my open water swim on Saturday. I guess time will tell... and hopefully heal!
That's it for now. I'll check in tomorrow.
Happy swims to you!
Biking and swimming is wearing me out fast but my weight is back under control. Don't know how I'm going to make it through taper without gaining 10 lbs.
5 x 100 Free down / drill back
2 x 50 Free
4 x 50 Free
2 x 50 Free
5 x 100 - 2:30 Odds Easy/ Evens hard
5 x 100 - 2:30 Evens Eady/ Odds hard
4 x 50 IM Order
4 x 50 Choice Stroke
200 Cool down
For some reason today I was able to sprint atleast 25 and feeling like I could go a 50 at that pace. I didn't want to push my luck. The pool was empty today, just the way I like it.
500 Free kick w/fins every 3rd 25 fast
500 Free w/snorkle
8x50 from dive sprint 25 then easy free, alternate fly and free
100 free from dive breakout speed then easy rest of the distance
Total 2500 meters
Yesterday's 20 minute TRX routine left me SORE and TIGHT in the abs and shoulders. I hope this dies down by tomorrow morning.
Today was a short stretchy swim solo @ the Monon Center:
**500 freestyle warm-up swim
**4 X through:
100 Kick @ 2:00
100 Pull @ 2:00
3 X 100 Free @ 1:45
**12 X 50 @ :55 done in sets of 4 holding pace steady and each set faster.
Does anyone in the forum have any information on Long Q Rhythm and its effects on swimming and training? I'm a little freaked!
Still trying to hang in there with working out and blogging. Have to admit that the heat is making it a challenge to work out. Also, taking a graduate history class that is one semester crammed into just the month of July is making it hard to blog. O.k. Enough whining. As my friend always says, "Do you want some cheese with that whine?"
Anyway, week 3 was light, but here is what I did:
Sunday, July 3
Ran 3 miles (with a little bit of walking in there) at a 10:45 per mile pace. Ran in bird santuary that has a dirt path.
Tuesday, July 5
Ran 2 miles at a 10 minute per mile pace.
Saturday, July 16
18 mile easy bike ride with friends. Biked with some folks haven't seen in a couple of years. Went real easy, averaging 15.5 mph.
Solo at the Y.
200 Free Pull
16 x 25 Kick w training fins @ :30 (2 SDK on back, 2 Flutter w/ board)
1 x 50 Fly, 1 x 50 Free @ 1:00
1 x 100 Free @ 1:25
1 x 50 Fly, 1 x 50 Free @ :55
1 x 100 Free @ 1:25
1 x 50 Fly, 1 x 50 Free @ :50
1 x 100 Free @ 1:25
1 x 50 Fly, 1 x 50 Free @ :45
1 x 100 Free @ 1:25
1 x 50 Fly, 1 x 50 Free @ :40
1 x 100 Free @ 1:25
25% Fly (not a fly set)
Descending Interval/Distance set
5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 right into
4 x 75 Free Pull @ 1:05, 1:00, :55, :50 right into
4 x 50 Free Pull @ :45, :40, :35, :30
I dropped the pullbuoy on the last 50 so I could kick like mad to make the interval!
The final set was fun. Just as the interval almost gets to be impossible, you cut the distance down but stay on the descending interval, sort of as a recovery swim, then build up to near impossible, and recover again for the 50s. Fun way to break up a 1000.
Tonight's practice was all about the dolphin kick. No intense swims only concentrating on the kick. I am not the strongest kicker in the world but I understand the importance of a strong kick. I will admit that even though I may not like it, I need to do more kicking.
8 x 25 BR pull w/dolphin kick @ 40
300 dolphin kick
alternate front and back by 25
12 x 50 @ 55
3 of fly, back, free
4 dolphin kicks off each wall
600 dolphin kick w/fins on stomach
12 x 50 swim breast @ 1:15
...concentrate on the dolphin movement
600 dolphin kick w/fins on back
10 x 50 FR @ 55 four SDK off walls
...Went 500 pace
300 dolphin kick (25 front/25 back)
We didn't have time to get in the last 300 kick and my oldest daughter was with me tonight and I needed to get her home. She swam in the therapy pool while I practiced. Driving home at 8:00 and it was still in the low 90s.
Hard workout today, but happy with how I did.
500 locomotive pull
400 reverse IM
200 reverse IM
8 x 100 on 1:40, descend in pairs, last 2 I held under 1:25!! All were 1:29 or better
16 x 50 kick on 1:10 (no toys)
100 easy easy
One of those mornings where I wish I could stay until 8am and get the whole workout in!! The kids probably did 6500 or so - they had a board set which started with 2 x 400 pull & went on & on - I only did the first one & had to get to work. Ah well, perhaps once I start my new job at the Minute Clinic!! Woo Hoo, Can Hardly wait!
Total: 4400 LCM
Only two more practices until I start my taper!!!
Updated July 24th, 2011 at 05:58 PM by Celestial
On my own, SCM Baylor Fitness Center
The Lanes were nearly full, so I had to use a crappy shallow lane
500 warm up with fins
8 x 25 underwaters
4 x 75 25 kick/50 swim
4 x 25 % build
4 x 25 variable fly
2 x 50 free from a dive
31/31 I left late both times, gotta get my countdown down.
I was pretty tired today, swam very late.
I'm totally pissed at something that happened at work today. The general gripe is employees who phone it in, and think that just passing you a message is good enough, instead of actually following through.
Tonight: Dallas Summer Musicals - Guys and Dolls. I'm not that excited about it. We've had season tickets for so many years and each time my mother in law and I square off for who's going to be the first to say, "Let's not go". We usually only stay for the first 1/2. But for me, i'm about done after eating the buffet dinner. The meat carvers know me. And the only reason I renewed this year? The season tix holders next to us asked if I was going to renew, since they want our seats (we got really good seats, perfect for quick exit and leg room). That would be a YES, and NO, you can't have my seats! Do you know how many years it took to get them? Geez!