3 X 100 1:40
3 X 200 3:00
3 X 150 2:15
3 X 250 3:45
3 X 100 KICK 2:15
6 X 50 KICK 1:00
8 X 25 SPRINT KICK :45
1 X 100 easy 2:00
4 X 25 sprint kick :45
4 X 25 sprint :45
Three rounds. Short break between rounds.
WARM DOWN: 4 X 50 easy 1:00
Warm up (800)
200 swim - no equipment
200 swim - w fins
200 swim - w fins and paddles
Kick/Swim Set (1200)
1 x 200 Kick/4:00 smooth
1 x 200 Swim/20sr smooth
2 x 100 Kick/1:50 build
2 x 100 Swim/15sr build
4 x 50 Kick/50 strong
4 x 50 Swim/10sr smooth
SCY in Boise with Coach Kelsey
Test set today
300 (50 kick - 50 drill - 50 swim)
3 x 100/1:45 build
Free: 1 x 100/6:00
Time (50) 32.41 (50) 34.19 = 1:06.60
2 x 50/3:00
Times 1st - 50: 29.72 2nd 50- 31.1
Back: 1 x 100/6:00
Time (50) 36 (100) 1:17.32
2 x 50/3:00
Times: 1st 50 - 34.60 2nd 50 - 34.66
Fly: 1 x 50 Time: 33.47
2 x 250 (100 kick - 50 drill - 100 swim)
Total: 2200 yards
Just not moving well today. By the end of workout my right shoulder was feeling left out and decided to start causing me some issues.
600 Fly kick w/fins alt by 100 kick on side/kick on back
400 Free kick w/fins alt 50 easy/50 build
5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 swim strong
3x100@1:40 Free w/paddles & bouy
200 Free easy
Total 3500 yards
30 minutes of yoga and stretching
This was my off day, but figured stretching wouldn't interfere. Otherwise,
1. I am quite cross b/c I went to the eye doctor today and have an eye infection and keratitis. Again. No contacts for a week. Where are the prescription goggles? I feel like a human punching bag lately.
2. MRI on the foot tomorrow. Oh joy.
3. Gossip: The two winners of the Savageman Tri, Desiree Ficker and Philip Graves are dating. He is the best tri in the UK and, some say, will soon be the best in the world.
4. I feel quite safe in stating that I will never swim the 200 free as a master.
5. Here's a link to a photo of Mr. Fort from Savageman. http://tri-to-win-events.smugmug.com...24356846_av5Jc. I told Mr. Fort he's dead if he orders any photos documenting my travails of that day.
5. I got out of going homecoming dress shopping when Mini Fort and I got a dress online last night. This is nothing short of miraculous.
6. I thought the NE SCM Champs were the second week of December. I can't find a lick of info on the meet. And no idea if or where a CZ SCM will be held. Can't decide whether to plan a taper for this time period again ... But if I don't, I can see drifting during this SCY period when I am 49.99.
7. I wanted to re-print Jazzy's weight lifting advice from Q's blog here to refer to:
The outline I usually recommend has the following rules, which can all be bent:
Three days a week.
Three exercises per workout: one upper body push, one upper body pull, and one umm squatting-type-thing.
However many sets and reps you want, as long as the whole workout takes less than an hour and you are pushing your limits. Most sets should be between 4-20 reps.
More than a minute rest between sets, to ensure that you aren't going too light because of exhaustion.
And example exercises:
Upper body push
Any Hammer Strength press (chest or shoulder)
Dumbbell bench press (flat or incline)
Dumbbell shoulder press
Barbell bench press (flat, decline, or incline)
Upper body pull
Pull-ups and chin-ups, any grip (mix them up!)
Any Hammer Strength row or pulldown
Cable rows and pulldowns
Rack chins and inverted rows
Any squat variation
Any deadlift variation
Updated September 27th, 2010 at 09:50 PM by The Fortress
I'm 10 miles behind on my FLOG goal of 365 miles for the year. I got 3,100 yards closer today, but the clock keeps ticking in the other direction. And now our swim practice has been cut from 90 minutes to 75... But I'm going to get there! Three months to go.
The workout today gave me a headache. My head gets soooo hot under the cap and my goggles are too tight. Also, the guys in the lane make me swim really fast with few breaks. This is what was posted as today's workout:
600, every 3rd 50 - choice (I got a 500 in)
8x50 choice on 1:00
4x75 kick choice
4x75 pull choice
2x (first time free, 2nd time choice):
300 swim R30
2x200 swim R30
3x100 on 1:40 (only got through this the first time)
4x75 kick choice no board
4x75 choice pull
200 warm down
I got through most of it, but it was time to shower by the second set of 3 100's. I've become a faster swimmer, but not a faster showerer. I would try to watch the other women to see how they do it, but then I don't want to look creepy.
Tried to swim with The Sharks SCY
I tried to swim today.
I'm still feeling the effects of the drugs from last
I made it about 20 min.
Then Alex tells me he stay till we find another coach.
College and being on the OSU Marching Band is just
eating up tooooo much time and he'd rather be sleeping in.
I understand completely. At least he told in person rather than a text message.
Now comes the fun of finding another good coach.
Here's what we swam.
400 Swim 50 Free/50 Back or what ever
4 x 50 Drill
2 x100 IM
15 Min Swim
4 x 50 Drill
15 Min Swim
Like I said I made to about 5 min of the 1st 15 min swim. Felt SLEEPY!!
Maybe Wednesday will be better.
Birthday swim for the Coach: 60 X 100 on 1:30 SCY
A freakin' book on the Lezak strength training plan at the end.
Didn't want to get out of bed this morning, I was tired and had a slight headache. Showed up at the pool and the water was cloudy and at that point I had enough excuses to goof off for a while and cut the workout short.
- 400 swim
- 50 kick no fins on back
- 300 pull no paddles
- 2x100 kick with fins on back
- 2x100 drill (right, left, catchup, fist)
- 50 kick no fins on back
- 10x25 Focus on streamline and break out
-- 6 powerful strokes off the wall, no breath, then ez
- 5x50 on 1:00 (31,30,29,30,30)
-- these need to be 27s if I am going to break 1:50 (just an aside, not the goal of this particular set)
- 200 ez
Patrick thinks he can (should?) break :50 and 1:50 in the 100 and 200 free while swimming a 23 mid in the 50. I think I need to be sub 23 to break :50 and 1:50. If we are both right, I wonder if that means I should pay more attention or less attention to how he trains...
Lezak Plan: I have never been a fan of the Lezak lifting plan, but as I have been thinking more and more about rest and how it can be used to enhance training, and I have come up with why the Lezak plan is generally a good lifting plan for swimmers. This time last year, I was following a fairly traditional strength building plan, where you increase your weight every workout until you fail, drop back a little and start progressing again. This time last year was I doing 5 sets of 5 reps of back squats between 250 and 300 lbs (250 being the drop back, and 300 being the max) 3 times a week. I lifted MWF and used to dread Friday because it didn't really matter where I was in the cycle for each exercise, there would be at least one exercise that would be near max combined with the exhaustion of the lifting and swimming from the week made me want to cry. Monday's were always the easiest lifting days because the weekend usually included a full day of no exercise or at least two full days off lifting.
This year, I really have not spent much time lifting seriously. I couldn't lift in Jan-Feb because I hurt my ribs, it didn't make much sense to start in Mar then leave for Asia in April, nor start after Asia with Nationals in May. Since then, lifting has been sporadic and more core work than strength building.
As a side effect, I have had much more energy in the pool. Because of this extra energy, I have been thinking more and more about rest: be it sleep, rest built into a set, workout frequency or workout intensity.
I came to the conclusion that the Lezak plan wasn't a great strength building plan a long time ago. Too many exercises, too many reps and no serious progression of weight. The limiting factor in the Lezak plan is endurance more than strength or glycogen instead of muscle break down.
So why do people keep using it, including Lezak, and why does it seem to be effective?
Swimmers are used to endurance being the limiting factor in training, and a serious strength training program would quickly lead to over training since complete days of rest are infrequent. If you tear down the muscle, but don't allow it to heal, and keep repeating the process over training happens quick.
The Lezak plan results in minimal muscle damage, because the quantity of exercises, reps and sets requires keeping weights low so the entire workout can be completed. After years of descend and 'hold pace' sets, the Lezak plan fits right in with the standard swimmer mentality for training.
The Lezak plan is taking the long road to strength, but by doing so, swim training is only marginally impacted. Slowly gaining strength and being able to train in the water at a higher intensity is going to be more beneficial to the average swimmer when compared to gaining strength fast but not being able to train in the water at a consistently high intensity.
That concludes my theory of the day.
Updated September 27th, 2010 at 02:49 PM by qbrain
SCY, In Boise with Coach Kelsey and a few of my Sawtooth teammates
2 x 50 25 scull/25 1 arm
2 x 100/1:50 build
2 x 50 fists
2 x 100/1:45 build
2 x 50, #1 1 arm, #2 cup on head drill
1 x 100 strong
8 x 25 dolphin/10 sr
4 x 50 breast/10-20 sr
2 x 100 flutter on back/20 sr
1 x 200 flutter with fins side to side, no board
6 x 100 focus on turns and breathing
Total: 2800 yards
Mon Sep 27 2010
skipped Sat & Sun
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6:00 TO 7:30 am
Austin Mabel Davis pool
swam with Brandon amy todd, tyler, Marcio, james, nate, brandon, ned doug max
dove in around 6:05
10 x 100 fr on 1:25
8 x 100 fr on 1:20
6 x 100 fr on 1:25
6 x 150 fr on 20 sec rest
Main Set - 3 times through.
1 x 200 FR 3:30
2 x 100 FR 1:45
4 x 50 :55
8 x25 :25
1 x 200 IM 4:00
2 x 100 IM 2:00
4 x 50 IMO by 50 1:00
8 x 25 IMO :30
1 x 200 FR 3:20
2 x 100 FR 1:40
4 x 50 FR :50
8 x25 FR :20
400 Fin Kick
I wanted to do the workout I would be giving the kids tonight so that when they belly ached about it I could say "If this old body can do it so can you".
500 Free Easy
3x100@1:30 Free w/paddles & bouy
200@4:00 Free w/paddles & bouy
3x100@1:25 Free w/paddles & bouy
200@4:00 Free w/paddles & bouy
3x100@1:20 Free w/paddles & bouy
200@4:00 Free w/paddles & bouy
3x100@1:15 Free w/paddles & bouy(only made the first one here)
200@4:00 Free w/paddles & bouy
3x100@1:10 Free w/paddles & fins(had to add fins to try to make the interval only made the first one)
200@4:00 Free w/paddles & bouy
500 Free kick w/fins
500 Free w/snorkle as 200 swim/100 kick/200 swim
Total 4000 yards
dead bugs on bosu, 25
windshield wipers, 25
body rows, 15
russian twists on incline bench w/30 lb DB, 25
overhead squats, 45 x 1 x 15, 55 x 1 x 10, 65 x 1 x 10, 75 x 1 x 7
box jumps, 10
altitude drops, 10
med ball floor slams, 10
back extensions w/25 lb plate, 2 x 20
hanging straight leg raise, feet all the way up to bar, 10
(Last time I tried this, my quads protested, but not this time.)
hanging reverse knee tucks, 10
(Hands hurt from lack of gloves. Alternatively, I have piss poor grip strength.)
30-35 minutes of yoga and stretching. Someone who had been lifting simultaneously with me and started stretching said I had a "awesome and enviable combo of strength and flexibility." Yes, that's what I'm going for!
Then I got grilled on how to get that way. lol
I've been using a yoga block on my seated single and double leg hamstring stretches. This seems to help me get a better stretch in the lat/rhomboid area.
Swim/SCM/Solo @ gym:
30 minute slow continuous swim, including kicking and drilling
Hot tub & steam room
I was somewhat, not terribly sore, when I headed to the gym today. But I am busy tomorrow, so Monday works out better for a rest day.
I was surprised that the overhead squats felt pretty good. I had never done them with anything more than the 45 lb bar before today, so getting up to 75 was a major improvement.
I think I'm doing a decent job of cutting back on drylands somewhat and shortening the length of the workout.
In any event, considering the rough start to the week, I think I got some good workouts in.
Updated September 26th, 2010 at 10:08 PM by The Fortress
Today I went out to Brighton Beach and swam for about 30-40 minutes. The water was a very comfortable temp—it seems to have warmed up to maybe 68 or 70, but that’s just guessing. The only difficult thing was the small jellyfish or crustacean-type thingies (they were mostly soft, but had a bit of hardness to them) that were absolutely everywhere in the water—we were constantly running into them, or they into us. They were about popcorn size, and mostly translucent.
I’m definitely a coward when it comes to swimming with wildlife, and these little thingies were freaking me out (although no one was exactly enjoying them). But I lasted longer today than last Thursday, when there were also little creatures constantly brushing against me as I swam. So that’s progress!
One swimmer today told me that if you swim at night in waters that are creature-filled like today’s, they glow and show the path of your swim. I’ve been out sea kayaking at nighttime, once, on a trip I did in Baja California, and remember how magical it was seeing the plankton and other little sea beasties fluoresce with every paddle stroke. It would be really cool to swim in those conditions, but it might take a braver person than me.
AM Swim/SCY/Team @ GMU:
I did the main set with Petra Martin. Not too many people there today.
3 x through:
100 pull (I did 50 scull, forgot paddles)
2 x through:
300 free @ 4:00 (perfect technique, kick out past flags "as you should on every turn every day")
(I did 300 kicks w/fins. Went 3:34 on both.)
4 x 75 @ 1:10, done as 50 free + 25 choice, descend
4 x 100 kick @ 1:50 (Went backstroke, held 1:26-27. Didn't stay under much, allergies bothering me breathing wise.)
4 x 25 shooters @ :40
4 x 100 IM @ 1:40 (I used fins.)
#1 = fast fly
#2 = fast back
#3 = fast breast
#4 = fast free
(I floated through the non-fast 75.)
1:00 extra rest
After practice I rushed home to pick up Mini-Fort and go meet Ryan Lochte. He very dutifully was signing a million autographs and taking photos. I managed to say "great job at PanPacs." Mini Fort, perhaps for the first time in her extrovert life, was speechless. hahaha. Unfortunately, my camera decided to malfunction, or I had it on a wrong setting. But some pics below. He chuckled at my masters swimming cap.
broomstick twists, 25
windshield wipers, 2 x 15
long arm crunches, 2 x 25
reverse scoop, 25 x 1 x 10, 30 x 1 x 10, 35 x 1 x 10, 40 x 1 x 6
streamline on back on bosu, 1 x 1:00
skull crushers, 60 x 2 x 8
Icarian chest supported T bar rows, 75 x 2 x 8
knee tuck jumps, 10
rock star jumps, 10
hanging reverse knee tucks, 2 x 15
single leg press, 150 x 2 x 10, each leg
RC Work, 5-10 min
Yoga & Stretching, 20 minutes
After swim practice, my coach said, "so is that the exact opposite of what you usually do?" And I said, "why yes." lol So that's my endurance workout for the week.
I must say that I really prefer doing drylands before swimming rather than after. Though I had 5 hours or so off in between swimming and drylands, I could still the effects of swim practice. Or maybe it was the effects of sitting in 97 degree heat at Lil Fort's soccer game (on astro turf no less). She said it was the worst game of her life.
On some of the weights I'm doing (like the dead lift), I think I may be limited in increasing weight by hand strength. How does one increase hand strength to fix this problem?
I surprised even myself with todays workout. The water was warm but I still managed a great workout.
500 Free kick w/fins every 3rd lap fast
5x200@2:45 Free w/paddles & bouy fist one in 2:43 and the rest 2:40's WOW!
500 Free broken with the girls
spent the next 40 minutes under water looking at their strokes
Total 3000 yards
Today I swam the early LC workout at Asphalt Green. For the first set, we divided up into lanes according to what stroke we wanted to do; I chose the breaststroke lane. Here’s how it went:
800 lcm warmup
6 x 100 BR: 1st length was extended underwaters (2, 4, 6, twice through) + BR kick on back for rest of 50; 2nd length was wholestroke
8 x 50 BR @ 1:00, desc. 1-4 and 5-8
5 x 300, ascending the set, and focusing on form
8 x 100 @ 2:30 kick choice
I was hoping that after the USMS convention some more meets might appear on the calendar (like a [ame="http://www.usms.org/forums/showthread.php?t=17115"]SCM colonies zones[/ame]), but so far that hasn’t happened. Right now I have just 2 one-day meets on my fall calendar, both SCM (Oct. 23 at Asphalt Green, and November 21 on Long Island), plus one open-water swim (Nov. 6th at Brighton Beach). I’d like a 2-day meet in early December as my fall focus meet, but don’t want to travel very far to find one. I’ve been out of town a lot over the last month and a half, and am looking forward to staying put and enjoying the city for the next few months.
So if no other localish meets come up, I might just swim through the fall season and think more about focusing on some meets in early 2011. I was glad to see that the Auburn meet is scheduled for the weekend of Feb. 12-13 this year rather than the following Presidents Day weekend—that means I’ll probably be able to attend it. There’s also a 2-day scy meet on Long Island March 12-13.
This week a new Trader Joe’s opened a couple of blocks away from me. Until yesterday I’d never actually been in one. Can anyone who lives in real America and is a fan of Trader Joes tell me what’s especially good that I should try? (Please don’t tell me any wine selections—ours doesn’t carry any, sadly, undoubtedly due to NY state’s byzantine liquor licensing laws.)
Tomorrow I have an outing to Brighton Beach planned to get in some OW swimming. One of these days I will actually swim the whole 5K course! (Hopefully before the USMS OW championship that is scheduled there next summer.) I'm looking forward to seeing some of the Little Red Lighthouse swimmers out at Brighton and hearing how the race went (I decided not to do it).
Updated September 25th, 2010 at 02:32 PM by swimsuit addict
This morning we had to get in and out quickly because of a regional swim meet scheduled at our pool. Not many people showed up for practice therefore those that did got a lane all to themselves. This past week our practices have been ALL about stroke work and turns. Sort of "back to the basics".
Todays workout we were suppose to work on our SDK and walls.
600 Mix up
12x50 kick w/fins @55 (4fly,4back,4free)
6x50 build @50
6x150 fast @2:15 , 50 EZ @ 1:15
* I forgot what the intervals were, but we were just suppose to work on streamlines and our first stroke off the wall.
10x50 @1:15 SDK underwater down/ EZ swim back
I'm thinking about friends doing the Little Red Lighthouse swim in New York tomorrow and wishing I was there.
I hope everyone has a great time! Good luck to Chaos, Evmo and Rondi and everyone else swimming (I haven't checked the roster lately). It looks like the course is going north under the George Washington Bridge, so you will get the opposite view to what we had in MIMS.
Here's a little bit of video saved from MIMS 2010, not long before I swam under the GW. Someone had just jumped from the bridge, which was very sad and disturbing. I wasn't able to find out any details about the incident afterwards, except that it's very unlikely one would survive a jump from that high.
Here's me and my crew.
Not a huge fan of Billy Joel, but this is a great song
[nomedia="http://www.youtube.com/watch?v=XO2l7qtyyBw"]YouTube - BILLY JOEL- " New York State of Mind "[/nomedia]
Updated September 25th, 2010 at 02:21 AM by Chicken of the Sea