Friday Coached the Sharks SCY
Saturday Swam with Sharks
A modified version of something I found in the forums.
5 x 100 ~ Odds 50 K/50 Swim ~ Evens 50 DR/50 Swim
400 Pull Negative Split (Try for even Pace on each 200)
4 x 100 Descend: interval that gives you :10r on #1
300 Swim or Pull
3 x 100 Descend: interval that gives you :15r on #1
2 x 100 Warning! don't forget to save up for the last one.
100 EZ Swim
1 x 100 ALL OUT (I love these ones)
200 or so Warm Down
I'll add Saturday Later
I'll make it separate, It's long!
Updated August 22nd, 2010 at 05:51 PM by Bo Martin
(Add Saturday Workout)
I started on my own today for the first hour then the girls joined me for stroke work. Do to the 87 degree water I had to keep it easy.
5x200@4:00 Free actually held 2:50's even in the heat
500 Free kick w/fins every 3rd 25 fast
500 Fly kick w/fins
500 Free broken 1,2,3,4,1,2,3,1,2,1
10x25 Fly drills w/fins
10x25 Free drills w/fins
Total 3000 yards
Updated August 22nd, 2010 at 09:06 PM by Donna
12 x 50/1:15 - No Boards or Fins
Emphasize your streamline on all kicks
(alternated kick on back and free with long kickout 8-10 sdk of each wall)
1 x 200 IM Drill
(did 1-arm drills on fly-back-free, pull w/dolphin and flutter on breast on all these 200's)
12 x 50 Back or Free Pull/1:00
(with paddles and buoy, 45's on free, 50's on back)
1 x 200 IM Drill
12 x 50/1:20
Odds = 15 Fast-20 easy-20 Fast
Evens= 15 easy-20 Fast-15 easy
Fast swims are IM order...
averaged 45-50 on these
1 x 200 IM went 3:35
1 x 300 Back
12 x 100/1:50 - Every 4th FAST
(was getting pretty tired. these gradually went from 1:30 to 1:40, fast ones weren't very fast. Maybe 5-7 sec faster than others)
8 x 50/1:00 Smooth
alternated free and back
Total: 4300 meters
- 300 swim
- 200 choice (back)
- 300 pull (did back)
- 4x50 free/back
- 300 free
- 4x150 free on 2:45
- 300 pull with buoy and paddles
- 2x150 free on 2:45 (2:00, 1:56)
-- more but had to get out
The lane was a cluster, speed and endurance levels were all over the place, so I made the 300s start on the finish of the 3rd person in the lane and the 150s on 2:45. There was actually a slower lane ahead of us, but this should be the last LCM practice until next summer.
Since the lane was in disarray, my goal was to maintain my pace at an uncomfortable level the entire main set. Only on the last 2 150s did I get my time, and I don't know if they were faster or slower than the rest of the set.
Speed and Training
LindsayNB posted this on one of the swimming with math threads http://www.teamtermin.com/docs/Journ...ationships.pdf
It is an article that Budd Termin wrote about a training method he used on his swimmers at the University of Buffalo. The focus of the training method is training swimmers to swim at their optimal stroke rate while maintaining their optimal dps.
Swimming Speed Simplified: There are two ways to get faster. Increase the length of the stroke or increase the turn over.
Focusing on this, Termin worked on increasing dps early in the season and then worked on increasing turnover the rest of the season. This is very very simple, and required very little training time to accomplish. Training consisted mainly of lots of short distance just trying to swim at a target turnover while maintaining dps. There were two types of practices, high velocity and recovery, with high velocity being the practices working on increasing turnover lasting 60 minutes and recovery focusing on easy technique for 30 minutes, plus warm up and cool down time. There were 2 high velocity days followed by 1 recovery day, 6 days a week, one practice a day. A surprisingly light load.
The study lasted for 4 years, and the cumulative improvement was 10% in the 100 and 200 free, the two events he had the largest samples of swimmers during the study. All strokes and distances improved, but it looked like they improved about half as well.
How can I use this? I have no desire to just copy the training plan, but the idea of tracking dps and turnover seems like a good idea. Identifying and training for a specific turnover for my 200 sounds like a great idea. Lacking Termin's setup, use a poolmate watch?
I understand very little about effective training, so I do suffer from the 'Oh shiny!' effect when I read about a new training methodology.
The entire training program is laid out in detail starting on the 4th page of the pdf at the bottom left with the heading Training paradigms.
Fri Aug 20 2010
swam Wed did not swim thu
[ame="http://www.usms.org/forums/showpost.php?p=223414&postcount=2"]Pan Pacs begin Wed 8/18[/ame]
garrison pool 86 degrees
6 - 7:30 am
with chris ned todd nate doug
arrived 15 min late missed warm up
400 fr strong
2 x 200 fr strong on 5:00
3 x 100 fr on 3:00
4 x 50 fr on 2:00
SCM, with Carrie
(did 350 as reverse IM with only 50 fly)
1 x 200/4:00 Build (went 3:05)
2 x 150/3:00 50 Swim - 50 drill - 50 Swim
(#1 free - 2:30, #2 back - 2:45; drill was fist/dps for both)
3 x 100/2:00 Build
(#1-2 free - 1:30, #3 back - 1:35)
4 x 50/1:00 ds
(free - went 45->36)
400 IM/30sr - No equipment
(had major thigh cramp during breast kick so only did 250)
10 x 50/1:10 ds 4 - 3- 3 W/Fins and/or Board
(1-4 flutter - 45->35, 5-7 dolphin 45->40, 8-10 flutter 45->38)
8 x 50/1:20
(did these IM order)
15m Fast - 20m smooth - 15m Fast
100 easy free/back
Total: 2600 meters
Yes it was long course today so I did the 500 Fly again.
500 Free kick w/fins every 3rd 25 fast
500 Fly w/fins in 8:24
200 Free kick w/fins EASY
4x200@3:30 Free w/paddles & bouy
200 Free easy
Total 3200 meters
4 X 100 1:50
2 X 200 3:20
1 X 400 -
4 X 50 kick 1:15
2 X 100 kick 2:30
1 X 200 kick -
8 X 200
odd: IM 4:00
even: free 3:30
12 X 50 1:05
#3-6-9-12 @ 100%
WARM DOWN: 4 X 50 easy 1:00
Updated August 22nd, 2010 at 01:14 PM by RickMile
200 Skill Drills
(did 100 free/100 back)
8 x 50/1:00 25 easy - 25 FAST
(alternated 2 free/2 back)
10 x 50/1:15 desc 4 - 3 - 3 w/Fins
(1-4 dolphin on back - went 50->35, 5-7,8-10 flutter on back, went 45-40-35 both times)
2 x 200 Free Smooth/4:00 (ent 3:10, 3:07)
1 x 200 Back Build/4:00 (went 3:15)
2 x 150 Free Smooth/3:00 (went 2:20 on both)
1 x 150 Back Strong/3:00 (went 2:30)
2 x 100 Free Smooth/2:10 (went 1:30 on both)
1 x 100 Back Stronger/2:10 (went 1:33)
2 x 50 Free Smooth/1:15 (went :43 on both)
1 x 50 Back Fast/1:15 (went :42)
6 x 50/1:10 Smooth
Total: 3100 meters
8 x 50 fly drills
8 x 25 shooters
3 x (25 AFAP w/fins + 50 EZ)
The weekend cannot come soon enough! I can't stand this week's dull taper workouts. I just want to get back to regular training. In retrospect, I wonder if I should have just returned to fairly normal training this week ... I felt like I had more speed when I was doing the Mason workouts or even at the beach. Still feel extremely sloggish and tired in the water now.
I may have to stop reading blogs as I am having some workout envy. Even Speedo's workout sounded appealing.
I really enjoyed watching the Pan Pacs last night. It was interesting to see some of the different fly strokes. Cielo has the odd high elbows. And Kukla had a high recovery, almost windmill like, fly. Not many masters have a high recovery fly (Chris and I come to mind). Although I've tried to get away from this somewhat in SCY, Kukla certainly had some amazing momentum using this approach, so it seems fairly suited for a LCM sprint. And the winning Aussie backstroker had a nose clip! I would appreciate it very much if those attending Zones would remind me to wear mine before the 50 back on Sunday.
On Phelps' failure to qualify for the 400 IM final:
Updated August 19th, 2010 at 07:00 PM by The Fortress
Last night was the inaugural Wednesday practice for the Libertyville Masters! It was a relatively empty pool, but it was honestly a GREAT practice for me! I couldn't make Tuesday night's practice due to other (wasted) obligations so I was excited to not have to wait until Thursday night's practice.
Yesterday I worked a little later than I expected to. So by the time I got home at 5:30, I realized that if I ate and then went to the gym and lifted as usual I would have less than an hour of recovery before swim practice. Now - I'm not REALLY that concerned about being slow at practice. I've been that for months now. I am however concerned with feeling like crap during practice because my muscles couldn't recover before another assault on them.
That was probably the best choice I could've made last night!
So I ate supper at 5:30ish, played drums for about an hour, and then started packing BECAUSE I GET TO MOVE INTO MY OWN PLACE! and left for practice around 7:45ish. So getting to practice - I was already hungry, I forgot a water bottle, and I was really tired. Even with all of those factors - I must've still brought my swimming "A" game.
I was the "fastest of the slow lanes" (hence the title) last night! It was a pretty big difference too! I was getting back on average 5-7 seconds faster per lap than anyone else. So when we did a 12x100 set, I was getting back between 10 and 15 seconds faster than anyone else in the "slow lanes".
It was a pretty cool feeling! I've definitely been getting faster - but I was coming in on 1:35/1:40 at the end of that 12x100 set! I think comparatively at the beginning of summer I was coming in on 1:50/2:00 for my 100s..... wait a minute.... This is really just hitting me like a ton of bricks (you're getting the raw data from the brain to the fingers here). We just switched from SCM to SCY. <Sigh>
Alright - well it doesn't change the fact that I'm still the prettiest waitress at my own Denny's. Hopefully tonight will give me more opportunities to really rock it out in the pool. Since I'll be apartment hunting - I don't know if I'll get a good chance to do my lift tonight (again :-/). Its okay though - as long as I can get my swim in the night is not a total loss.
Up next - my excitement for the SCY Season increases as some of the first meets are being put on the board!
I am going to work on my sprints more than I have in the past and today was a great start. The focus was sprint freestyle today and it felt good and consistant. Not alot but good quality effort.
400, 300, 200, 100 @:15R Free
4x[4x25@1:00 Free SPRINT held :15
....[200 Free kick w/fins easy
3x200@3:00 Free w/paddles & bouy #1 easy, #2 as 100 hard/100 easy #3 hard went 2:54, 2:47, 2:34
200 Free EASY long and loose
Total 3000 yards
2 X 100 1:45
2 X 200 3:30
2 X 100 kick 2:30
10 X 100 2:00
even: 50 stroke/50 free
1 X 400 free 6:40
4 X 50 fast 1:00
Twice through with a break
WARM DOWN: 4 X 50 easy 1:00
Swam with the Sharks SCY
400 Swum as 50 free/50 back
6 x 100 Descend pick interval for :20r
200 Reverse IM
2 x 200 Fast Pace ( tried to drop 10 sec on # 2, managed to drop 8)
200 Reverse IM
I think we rested more than we were supposed to between swims.
There were 4 in the lane today and we tend to talk sometimes instead of swim
4 x 100 Kick ~ Even FAST / Odd Stroke
I tried to drop my normal 100 pace by 2 or 3 seconds. I did it on the 400 and 200's :-)
I wanted to kick a 1:30 for a 100 but went a 1:34, Gotta work those turns harder!!
500 mix of back and free
10 x 50/10 sr, Drill/Swim mix strokes
8 x 25 Strong mix strokes
Swim 6 x 200 Free/3:30 smooth desc 3
(went 3:05-3:00-2:58, 3:13-3:04-2:57)
200 easy reverse IM
Total: 2600 meters
Updated August 19th, 2010 at 12:40 AM by poolraat
3 x (4 x 25)
25s = long breast pullout, shooter, fly drill, glide drill
3 x (4 x 25)
25s = easy speed fly, easy, fast breast, easy
1 x 50 back kick @ 80% w/fins (26)
I felt awful in the water today. No speed at all, and my fly felt anemic. Likely just the taper blahs and post-massage blahs (though I didn't have a deep tissue). 3 days to recover and hope some speed comes back. Or, I could be shamed in my duel with the Stud ...
I was thinking today that I'm so glad I don't have to even think about a turn at Zones this weekend.
Despite the fact that I'm a wimpy sprinter, I did register our geezer relay for the Beach 2 Battleship Iron Tri today. I'm praying for a strong current. I think I need to recruit another relay member for the crazed distance geeks on my team. I don't plan on training for this at all really. I might do some quasi "base building" in September. But my focus will be a SCM meet in Dec. Next year, when I'm 50 (can't come soon enough), I may not engage in this diversion. Thank goodness wetsuits are de rigueur!
Pan Pac News & Links:
Updated August 18th, 2010 at 09:10 PM by The Fortress
- 400 free
- 300 kick with fins and board
- 4x50 drill swim
Main Set x4
- 4x100 descend on (2:00 back, 1:50 free)
- 2x50 descend on (1:00 back, :50 free)
- 200 ez
The main set was supposed to be swam so that the first 50 was faster than half the last 100. I didn't go a very good job at this.
The first round of the main set we did back, but the guy behind me, a technically better backstroker*, misunderstood and thought we were doing 1x100 back. He tagged up about 15M from the finish, which threw both of us off because I didn't expect him to go that fast on the easy one, and he didn't think I would go that slow on the only back. That round was a cluster after that, and I don't think I got a single time that made sense. Pretty much a loss.
The last 3 rounds were free and originally I wanted to go sub 1:20 on all the 100s while still descending. It ended up 1:21 descended to 1:16 the first round, 1:24 descended to 1:15 the second and 1:24 descend to 1:13 the last round. The 50s were piss poor (39-40) on each round until the last when I went 37, 35.
Good: (1:16, 1:15, 1:13)
Crap: (39, 39, 40,40, 37, 35)
LCM is almost over, but I think I would like to be breaking 1:10 on a set like this followed by 33,32 on the 50s.
It took until the first fast 100 free, about halfway through practice for my free to feel comfortable and my back never felt good.
I have been tired lately and I am not sure why. Plenty of sleep (~8 hours/night consistent), less frequent workouts than last season, easier weight workouts, so I am at a loss.
* He lacks my endurance
I went to the early AGUA workout. Here’s how it went:
1000 lcm warmup (400 swim, 200 kick, 200 pull, 200 IM dr/swim by 25), done during regular warmup and while others were doing 500 kick with fins
10 x 50 working udk, backstroke breakouts, and backstroke turns [done during set of 5 x 100 K @ 2:15. I find that when I try to do more UDKs, my breakout ends up being more abrupt. I’m trying to find that middle ground between longer underwaters and smooth breakouts.]
3 x block dive (1 FL, 1 BR to 40m, 1 FR to 35m) [done during a set that involved 400s—I moved up to a more “clumpy” lane for this so that I would have plenty of room to dive without worrying about incoming swimmers, since my regular lane had speeds all over the map this morning and spread out quickly. Dives felt good, and it felt fun to go fast. I actually wanted to do full 50 sprints but figured I would save that for the weekend.]
Things I do consistently during taper that are both helpful and pleasurable, and that I really should incorporate all season long:
1. Get to the pool early to enjoy the first part of warmup, when the pool is empty and calm.
2. Stretch thoroughly after each workout.
3. Eat a little something with protein and carbs right after each workout (I like Luna bars or vanilla low-fat milk pints for their portability).
4. Use a few turns during warmup to really exaggerate my streamline off the wall, and think about hitting that tight position during the rest of workout.
5. Practice starts.
This week I am doing each of the strokes I normally swim. Today was back, tomorrow I may try my hand at Breast, since it has been a while.
1000 Free as 200 SPSKS
500 Free kick w/fins every 3rd lap fast
500 Back kick w/fins fashion model
10x100@1:45 w/paddles & bouy as 50 free/50 back
5x100@:10R Free #2&4 drill
Total 3500 yards
6 x 50 @ 1:00
odds = fly drill
evens = breast drill
6 x 25 shooters
3 x (25 AFAP + 50 EZ)
Had a massage for the first time since Nats. I was told I was very "tight" and that my neck was a "mess." About what I expected since I haven't done much yoga or stretching all summer. That's OK, I needed a mental break this summer from the constant need to be super flexy.
I felt a little better in the water today. Just a few more taper workouts to get through. I'm now officially psyched for Zones since the preliminary psych sheets have come out:
The way things stand at the moment, I'm quite pleased with my seeds and heats. I have some friends and competitors in all my heats. And it appears that Stud and I will go mano-a-womano in the 50 free. Excellent! (Jimby is in the next faster heat because he has a Speedo LZR jammer. )
We're celebrating the second of my 3 children's August birthdays tomorrow. Lil Fort ages up to 10. I told her she's still my "kitten."
Article on stress:
My take home lesson wrt swimming: If I get deeked yet again breast, I will have a good laugh this time. (For the record, I am still going to pre-kick. I've been practicing non-undulation on the pulldown.)
Updated August 17th, 2010 at 09:11 PM by The Fortress