Hit the gym before the swim: Used a dual cable pull thing, which made it nice to simulate FR, FLY and BK strokes. Chops Up 8x20, 3x Chops Down 8x20. 3x Fly 5x20, 5x22.5 Back 5x10, 5x12 Lat Pull down 8x80, 6x100, 5x120 Lat Press (w/dumbbells) 8x20, 6x25, 5x30 Curls 20x35 (dumbbells) Leg Press 8x280, 6x370 Laid on back with 10 lb Medicine Ball, over body throw to a mini trampoline set at an incline (so the ball would return), did about 15 reps. Thought I would try one of Patrick Cantrell's All Pain All Gain w/o's, I had to trim it down due to time, getting dark, work tonight.... Used Thursday Feb 12, and completed; Warm 200 Swim, 200 IM Drill, 200 Swim(I pulled), 200 Kick. main 3x150 FR, 3x100 stroke, 3x50 K 2x150 FR, 2x100 stroke, 2x50K 1x150 FR, 1x100 stroke, 1x50K cool 200 2900yds Strokes were BR, BK and FLY I skipped a 10x50K (Odds FR, Evens Choice) and 10x50FR descend 5 to fast, ascend 5 to ez 1:10 (really wanted to do the 10x50FR!!!) The slowest time called in the workouts were2:45 on the 150, 2:00 on the 100's and 1:10 on the kicks. 2:45 was way too much for 150 FR, 2:00 was better. 100 on 2:00 was good for my BR, still learning the Breast-kick. Backstroke; still getting used to looking straight up at the moving clouds. Fly; struggling with timing. I have a bad habit of coming up to breathe near the end of the pull. Improving on the BR kick.
What a crazy day at work today! There's nothing like getting 2 first grade classes the last hour of the day and directly after their class room valentine (sugar filled) parties. They have lots of energy, but in very short bursts (10 seconds or less). It was fine thought, I knew what to expect from previous years and I was prepared. It was a beautiful blue sky day here in Indiana so I scrapped my swim and took a slow run with a buddy. It felt good to have the sun beam down on my head and breathe some fresh cool air. I miss running I am entered in the IU Swim Meet tomorrow but I have lost my motivation to go. I found out I'm the only NASTI entered; we usually do a road trip and have 10-12 swimmers going down together. I should probably just make myself go, but a 90 minute drive alone/warm-up/5 swims all alone doesn't sound fun. I guess I'd rather just go to practice and try to get a good workout. Maybe tomorrow morning will give me a new perspective on this situation.
Flew to Atlanta and drove down to Auburn. All went very smoothly, except hip sore from all the sitting. Drove out to the Aquatic Center. Did about 700 yards to loosen up and took a hot shower for about 20 minutes. Facility flaw: no whirlpool. Pool looks fast. Was told the competition pool opened at 6:00. It didn't, had to leave I will meet the bulkhead for the first time tomorrow in the 50 free. Good thing that's my "6th event." I observed widespread fin use by the mens and Womens college team. The senior age groupers who practiced after were doing timed swims with fins from the blocks. Had dinner with friends. Will sleep in and go early to warm up since I'm in Event one, Heat one.
Well got a good couple of workouts in today. It began at 5am with a good 3000. 300 FR 300 IM K/D/Swim 3 times through: 50 DR 1:15 50 K 1:15 100 Swim 2:30 #1 best stroke, # 2 worst #3 free. 9 x 50 IM Transistion 1:00 I MADE THEM ALL 150 EZ with fins 12 x 25 IMO 1:00 Blocks. BK slowed us down a bit but was still good. 3 x 200 FR 3:45 breathe 5,3,3,5 (special request) 6 x 50 EZ Got back in a few hours later and did 12 x 25 K with board HARD on 1:00 made 25's 3 x 100 K RI :15 #1 Fr # 2&3 fly. After work did my full weight routine in the gym. Feel good and tired now...
I'm totally bummed. My ISP, Zianet, is going out of business. Well, they are still fighting, but the writing is on the wall. They have been in a battle with QWEST over billing. This Christmas, QWEST turned off internet service to all of Zianet's customers because they claim they had not been paid. Zianet's counter is that they were mis-billed. The bottom line is that QWEST will turn off Zianet's access shortly. So the New Mexico Masters website - which is pretty primitive by current standards, will have to move. I built the site in 1997 and have nursed along for almost 12 years. It's been a labor of love and more importantly, for our LMSC - it's cheap! It's time for a facelift and it's own domain (it was in a subdir). I'm looking for a good, cheap ISP that can host frontpage sites. Actually, I'm looking for easy and cheap. I know that frontpage is out of date and I have been looking at Wordpress and Expression webs (MS replacement) - but will take suggestions. And like so many other people, I'll be sending out an email to all my friends stating, "I hate to do this, but new email address is .... Please update your address books" So, Friday the 13th is a bummer.
11:00 AM to 11:30 AM at the downtown YMCA, coached by Priscilla. Warmup: 200 free 200 IM drill 12x25 on :40, descend each set of 4 1-4 choice - I went back and actually got down to :24 or :25! 5-8 fly - I did one arm fly except for the last one 9-12 breast - coach has been working on my kick to keep my knees narrower. It's starting to come around and I'm feeling stronger on br again. 2 starts and 1/2 length sprints - fly and free 250 ez back and free warmdown 1000 meters Well, I've succeeded in making myself nervous for the 500 free tomorrow. I think I will try to treat it like running the mile in track. Take the first lap out conservatively, build the second lap to strong and try to hold on. I will also try to keep track of my stroke count, since maybe that will distract me from the pain that I see coming!:-)
OK...so I've started and stopped this blog a couple of times. Luckily, I'm more disciplined about my training than I am about logging it. Since the Boulder Pentathlon (Jan 24th), I have decided that I will focus strictly on Breaststroke and Butterfly events for the remainder of the season. I don't recall the details of the workouts since that meet on January 24th, but I can summarize. My thinking is that, although I'm swimming respectable fly and breast times, I haven't really trained specifically for those events. Since the 24th, I have eliminated almost all easy freestyle and all backstroke from my workouts. My workout yardage has sunk to 1800-2500 yards, but the intensity is way up. I'm doing slightly more breaststroke most days but I am starting to work in some longer butterfly sets and swims. I typically do at least 400 yards of kicking for each stroke. I have also been very liberal in my use of Zoomers for at least part of my fly sets and kicking. I am emphasizing SDK (for fly) and pulldown (for breast) and breakouts throughout the workout. This is putting me into oxygen debt pretty quickly and for most of the workout. I have been consistently lifting 3 days per week. I'm focusing on a cycle that includes roughly one week each for light, medium, and heavy lifting with an emphasis on measuring strength and endurance gains through each cycle. I have added more core stabilization exercises to my ab routine. If the fly/breast workouts don't kill me, I plan to add some plyometric stuff to my dry land. I can do this at home, but haven't found the energy lately. Does anyone have any experience with this kind of a program? I'm finding that the entire workout is pretty much hypoxic. I feel like I have made pretty significant strength gains in my shoulders and legs particularly. I'm really hopeful that this will translate into significant time drops at the next meet on Feb 28th. I welcome any comments or thoughts. Mike
Fri Feb 13th 2009 TRAINING for SPEED and STRENGTH NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 20 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 MEET: 2009 South Central Zone USMS Championships Friday March 27 - Sun March 29, 2009 MEET: Masters Nationals Fri May 8 - Sunday May 10 TODAYS SWIM PRACTICE 5:30 - 7:00 whitney coached scy TSC main pool swam with mike, tyler, todd, larry, jen, amy, brandon & doug dove in on time started with FS PRO Jammer warm up 2 rounds of 200 fr, 150 fr, 100 k, 50 few breaths MAIN SET 3 rounds of: Round 1: 100 fr on 2:30 done 025 fast 075 easy 100 fr on 2:30 done 050 fast 050 easy went 29 100 fr on 2:30 done 075 fast 025 easy went 45 100 fr on 2:30 done 100 fast 000 easy dove went 54 100 easy on 2:30 200 fr fast went 1:56 100 easy on 2:30 Round 2 assigned: 100 fr on 2:30 done 025 fast 075 easy did: skipped to put on B70 assigned: 100 fr on 2:30 done 050 fast 050 easy did: skipped to put on B70 100 fr on 2:30 done 075 fast 025 easy 100 fr on 2:30 done 100 fast 000 easy dove went 52 100 easy on 2:30 200 fr fast went 1:54 100 easy on 2:30 Round 3: skipped all the 100's to rest up for the 200 hard 200 fr fast went 1:52 100 easy on 2:30
I was all set to post this yesterday when Comcast had an outage in our area, cutting off Internet, TV, and land line phones at our house. I will try again and hope it is not too late... G O O D L U C K Leslie! Whip them Johnny Rebs down in 'Bama or wherever the hail Auburn is. * I have decided to leave the Self Pity part out. Now, to the sickbed, in the poor house, with the vultures of the IRS gathering in a roost on my headboard, a hasty retreat I beat. * Soy Jimby means, in Spanish, I am Jimby. Soy Jimby means, in English, the specimen I am slowly turning into now that I am consuming soy protein and its various constituent isoflavones in amounts that have been virtually impossible to ingest over the vast majority of human history. I suppose it is somewhat grammatically correct in Spanish to say, Soy Jimby y tambien soy Jimby, or "My name is Jimby and I am also this Jimby you see before you who is slowly being replaced, one molecule at a time, by soy." I do not think any Spanish-speaking person has ever said this. Nor do I think that it is likely one ever will. In any event, here is Silky mud in your eye. Forgive the misspelling in today's very short film's title. It should be "or" not "of." [ame="http://www.youtube.com/watch?v=WkJCXbrEDx4&eurl"]YouTube - Mud in Your Eye of How to Consume 25 g of[/ame]
Still nursing a sore right arm but could swim fine once I was warmed up. It didn't help that the guards showed up 15 minutes late so this was a short practice in 75 min. 1000 Free as 200swim/pull/swim/kick/swim 10x50 from block 3 free, 3 breast, 3 back, 1 fly 15 yard break out hard off start then EZ free 1000 kick with fins 200 BR, 200 Fr, 200 Fl, 200 Bk, 200 Fr 500 Free every 4th 25 with 6 beat kick Total 3000 yards
I worked at school till 4:10 then rushed off to a Yoga class for an hour. This yoga is definitly "gym style" yoga; it's okay but nothing like the vinyassa flow class I used to take at APYC. I'm excited for the 3 day week-end coming up. We get Monday off for President's Day! I am scheduled for jury duty next Tuesday. I guess you call in Monday night to see if they need you...if they do you go. I would like to serve on a jury just once, it would be another chapter or adventure in life I've never experienced. I've heard it's boring but I'd just take a good book for the down time. Well, now for the amazing workout feats of the NASTI Swim Team on 2/12/09 (drum roll) 1) 400 Freestyle swim warm-up 2) 10 X 100 Freestyle-swim 75/rest 5 sec/25 sprint on 2:00 interval 3) 10 X 75 Freestyle-Swim 50/rest 5 sec/sprint 25 on 1:30 interval 4) 5 X 50 Freestyle- 1:00 interval 5) Easy 200 Backstroke cool-down **2,600 yards I had a lane to myself for the whole work-out tonight. It was quite a nice change from Sunday when 6 of us were squeezed into a lane.
Wednesday- Nothing. Went to the beer store near my house because they have a great selection and picked up a 6-pack of Troegs Pale Ale...Best beer ever. Never had it before yesterday. Thursday- 4.5 mile tempo run on treadmill. Had a buddy to talk to on the next treadmill, a girl I worked with up until last year. It was awesome to chat.....until the pace dipped below 8:00 min/miles. Swim with FXCM...Thursday is always hard. I usually go straight from my run and always forget to bring a snack. Sometimes I have money in my bag and just grab some animal crackers from the vending machine, but not today... 500 warm up 3 x 200 drill/swim by 50 300 kick/swim by 25 100 easy 2 x 50 fast/50 easy Then I got out and went home. I needed food...having a baked potato, asparagus and a Troegs Pale Ale. Life is good... Looking forward to seeing friends at the meet in Richmond this weekend!
I dd a 45 min elliptical got HR up to 155...more comfortable today. Got in late at work and did 500 yards EZ to stretch off.
Interesting workout today. Didn't seem real hard at first, but it kind of sneaks up on you. SCY, solo Warm up 300 swim free 200 swim no free (did back/breast by 50's) 300 drill choice (did 200 free drills, 100 back drills) Main Set Go 50s on the 1:01. For each 50, leave on the interval and make it back by the next top. So, for example, on the 2nd one, you leave on the 1 and have to go at least a 59 to make it back by the top... for the 21st one, you leave on the 20 and have to go a 40 to be back by the top. Stop when you don't make it back by the top. (I made 27 of these, missed making it on #28 by less than a second.) Once you miss the interval... 200 easy 12x25 on 40 12.5 underwater kick, 12.5 swim every 3rd one fast (did 1-6 on belly, 7-12 on back. It takes about 15 underwater sdk's to make it midway across the pool. Cool 100 easy -- Total 2800 yards 75 minute yoga class tonight
Updated February 12th, 2009 at 04:29 PM by poolraat
They have a sauna and steam room so no problemo.!! Got in the water to warm up and there was only one lane for swimming laps. As I rounded 500 yds it occured to me that I want to do the 1000 at my meet Feb23. So I picked up the pace and kept going. I clocked my last 2 50s at a 45 on each. I will at least finish! This was a good idea for me as I started slow and finished hard. I usually go into that long stuff going way to fast, konking outing at the end. Used their flippers to kick. I have a shortened pair. I felt myself straining my hamstring with their long ones so I stopped. I thought it through and remembered limpin' around all day in the past. Feeling smug for engaging my brain twice during this work out. 250 kick (only) 250 pull 250 back 250 breast 3 50s on 1:00 50 side drill 200 cool down
Last day of ditzing around in the pool like a noodler: 700 warm up 2 x 25 build 2 x 25 easy speed fly 200 easy _________________________________________ Taper News: No real hypochondriasis at the moment. Shoulders are a bit sore from tossing and turning last night. Still holding at just congestion! Speaking of hypochondriasis, this will be my first big meet in awhile without my blogger buddies Jimby and SwimStud. Is Jimby my good luck charm or does he encourage hypochondriasis? He is always a good source of Jolt Gum ... The timeline for the meet is out. There are 1650 entries -- quite a lot for a regional meet. I should have enough time between my first and seconds events each day, thanks to my sandbagging of the first event. I'm a bit worried about warm up on Saturday, since I'm in heat 1 of event 1 and have to budget ample time for struggling/wiggling/wrenching myself into the new tech suit. I've been very spoiled by my stretched out B70. I was down to about 3 mintues to get into it. Now, I'm back to 30 minutes. lol. Will probably go early and warm up in the warm up pool on Saturday morning. (By early, I mean about 11:00 am.) May try to get to the competition pool late Friday afternoon if my flight is on time and I don't get stuck in traffic. I've been told the bulkhead is tricky, so this is probably a good idea. Looking forward to meeting Heather Reitz, Swimcat, Karlene, Glider & others and seeing Elise again. I'm counting on Elise to get me from the hotel to the pool as I am always getting lost. Why is it so confusing to find the damn pool on a college campus?! SCM Times: Preliminary SCM rankings are out. http://www.usms.org/comp/tt/toptenin...wimmerID=038W8 Did better than last year. I find it somewhat comical that my worst ranking was 50 fly. I even did better in 100 fly than 50 fly. A first! Biggest improvement is in the 100 IM. I swam in 3 SCM meets this year (Albatross, IGLA and one day at Rutgers). I did 3 day mini tapers for the first two and rested a week for Rutgers. The week of IGLA, I lifted and ran, so think I could have gone faster in the backstroke events and 50 fly. (Wait, I did in the 50 fly .... lol) It'd be nice to do a 2 week taper one year for a SCM meet. I wish there was a bit more competition for the top spots in my age group. Right now, they're completely dominated by KPN.
Updated February 12th, 2009 at 03:12 PM by The Fortress
Thu Feb 12th 2009 TRAINING for SPEED and STRENGTH WEIGHTS (LIFTED 5:30 - 5:55) bench 10 x 135 6 x 185 5 x 195 lat press 8 x 40 8 x 45 8 x 50 lat pull 8 x 167 6 x 207 5 x 215 leg press 10 x 180 8 x 270 BANDS 3 sets NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 21 days / 3 weeks away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets entered the following events #05 100 Butterfly 52.63 #08 200 IM 2:00.32 #18 100 Backstroke 54.05 #24 200 Backstroke 2:21.04 #26 100 Freestyle 48.85 MEET: 2009 South Central Zone USMS Championships Friday March 27 - Sun March 29, 2009 MEET: Masters Nationals Fri May 8 - Sunday May 10 TODAYS SWIM PRACTICE 6:30 - 8:00 whitney coached scy TSC main pool swam with tyler meg & doug beside larry ned paul desiree & amy dove in at 6:37 warm up assigned 4 x (150 fr, 50 k, 50 with 3 breaths) did 2 full rounds one partial round 10 x 50 fr on 1:00 fast on #5 & 10 went 25 & 23 50 easy 10 x 50 fr on 0:55 fast on #5 & 10 went 25 & 24 50 easy 10 x 50 k on 0:50 fast on #5 & 10 went 32 & 29 50 easy 10 x 50 bk on 0:45 fast on #5 & 10 went 28 & 26 50 easy 10 x 50 fr on 0:40 arms hurt skipped a 50 fast on #5 & 10 went 28 & 27 assigned 10 x 50 on :35 did: SKIPPED IT assigned 10 x 50 on 30 with fins did: SKIPPED IT changed into FS PRO legskin 50 bk fast roll start whitney timed went 23.6 50 easy
Last night I hit the weights for the first time since the back injury. I'm not ready to hit the lower body hard core yet and not sure I want to try the weight circuit I was doing when I hurt myself so I stuck with light upper body weights. 45 minutes of spin class - more like 50 she kept us long. Thursday night is kick night - my hope/plan is to get a solid 1200-1500 kick in. Hopefully a mix of flutter and dolphin. We'll see ...
Just losing track of the days here. Have a meet this weekend but I am only doing 4 events since I have to coach as well. Kayla, Reagan and I will be in the same heat for the 50 and 100 free events. Should be fun. I hope the right arm calms down by then. 30x50 @ :55 Free middle 10 with 6 beat kick 10x50 @ 1:15 Breast 1/2 pull 1/2 kick 10x50 @ 1:15 Breast 4x25 @ :45 Breast Scull 4x100 @ 1:45 Free EZ 4x25 @ :45 Breast Kick 4x100 @ 1:45 Free EZ Total 3500 yards
Since this is my last month at the El Dorado Hills Sports Club ("the pampered poodle club") I decided to take advantage of there gym and just tough out the "77 degree" bromine 6 lane 25 yard pool. I was reading other blogs and borrowed from 'ande' "the lifted and short practice", but only used the weight portion and modified it: I also wanted to practice what Coach Janine of the Aqualsol Masters taught me on Monday. So I put this together, the first time I have done a short workout before a swim. Quick stretch with band Lat pull 8x40, 6x60, 5x80 Lat press (with barbell) 6x40 3x Chops- one arm pull down with adj cable pull 5x30 3x Chops-one arm pull up with adj cable pull 5x30 3x leg press 5x160 2x W/U 200 swim,200 pull,200 kick,200 swim Main 10 x 100 Pace hold 1:15 on 2:00 (avg'd 1:17) 4x50 BR K drills alt on back/normal 6x25 Fly - focus on fixing head/breathing timing issue 5x50 BK K alt w/ 4 sec switch drill 5x50 BK focus on proper execution 1:00 cool 250 2900yds. My focus this week is: 1. keep working on my 100 and 50 FR 2.Keep ears under water in the backstroke and be more precise with stroke execution. 3. Learn the BR kick, I was using the top of my feet for propulsion, not good. Having to learn the breaststroke kick from scratch. 4. Raise head earlier on the Fly, timing issue. Also get into a 2/1 cycle, was doing 1/1 which was causing early fatigue.
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