Since it's been a few days since I last posted, you can safely assume that I've been really busy and/or am really tired. Actually, both are true. Life has been busy - in a good way - and swimming has been wearing me out - also in a good way. But... I have my first (and only) LCM tomorrow and am a tad nervous. I get nervous before every meet, but I've felt nasty slow in the water ever since Y Nationals and am just not sure what to expect. I've been trying to take it easier in practice for the last two days, just to rest a bit, but as I sit at my desk and type this, my legs are aching. Huh... guess I'm not as rested as I want to be. Of course, that also gives me a great excuse to lie down on the couch after I get through grocery shopping... so maybe we'll just call it a win/win for now.
The events on tap for me tomorrow are the 50 Back, 50 Fly, 50 Free, and 100 Free. The one that I'd really like to nail is the 50 Fly. I love that race and when my fly is working really well, it feels amazing to swim. So, I'm keeping my fingers crossed. Here's the thing though. The meet is at the IUPUI Natatorium - an admittedly beautiful facility. Sadly, it's a pool that is supposed to be really fast - and I've never had a great meet there. But, since I'm trying to stay positive - there's a first time for everything, eh? Maybe tomorrow will be my breakout meet at the Nat. Time will tell....
Wish me luck and I'll get back to posting workouts again next week.
Happy 4th of July!
Spent the whole day in Santa Margarita and Portofino on the Italian Riviera. The two villages were breathtakingly picturesque! Once of my very favorite stops. The kids loved this stop as well (trying 5 kinds of pizza at lunch probably helped) and voted SM as having the best gelato on the trip. Quite a bit of walking, but no workouts today. Couldn't work out at night because Mini Fort and I had some mommy-daughter time at the spa.
Spent a good part of the day on the Island of Corsica (towns of Carghese and Ajjacio), which is part of France. Corsica is rugged and beautiful; our drive along the coastline was amazing. Did some walking around and splashing about in the Mediterranean on a nearly deserted beach. Mental error: forgot my goggles. Workout before dinner:
leg extension, 130 x 5 x 5
rear delt fly, 85 x 3 x 8
tricep extension, 75 x 3 x 10
captains chair straight leg raise, 2 x 15
long arm crunches, 2 x 50
floor DB bench press, 50 x 4 x 10
knee tuck jumps, 2 x 10
Ellipse, 30 minutes
-- Same as last time. Did 15-30 second AFAP bursts the whole time with complete recovery.
Walked at least 4-5 miles in France around Villefranche, Nice and Eze. The villages were lovely, and Nice is a beautiful city. I'd like to live in the hills above the city! Stopped at a medieval wine cellar for a tasting of Provencal wines. Delicious! I find myself actually liking the rose we tried here and in Italy. Unlike most roses in the US which are blends, these were single grape wines from red grapes.
Drylands, 80 minutes:
captains chair, 4 x 15
steps ups with DBs, 50 x 3 x 10
seated lat pulldown, 100 x 4 x 8
push press w/DBs, 40 x 4 x 10
lower back machine, 160 x 1 x 15, 175 x 1 15, 190 x 2 x 15
-- weight seemed wrong on this machine; but the way the machine was set up, I got leverage from the legs
explosive leg press, 270 x 3 x 10
knee tuck jumps, 2 x 10
standing long jumps, 10
Ellipse, 45 minutes
-- did 3 steady state sessions keeping my heart rate pretty elevated with a break in between each.
Spent our last day of the vacation in Barcelona. It was a really long 12 hour day as we were trying to see as much as possible. Between walking and the hop on/hop off bus, we saw many of the top 25 sights. Loved wandering through the Barri Gottic and the Riberio. Did the major sites -- Las Ramblas, Barre Gottic, Montjuic, La Sagrada Familia (truly amazing and unique) and La Pedrera. We even made it to the Aquarium for Lil Fort (and a break from the sun). I liked Barcelona, but may have slightly preferred Nice as a city. And it's hard to beat its mountain + beach setting. We must have walked 5-6 miles this day.
Flew home. Didn't sleep on the flight (reading a good book!), so believe I will be quite tired for a few days. Woke up at 7:00 am and couldn't get back to sleep.
I wish I had a body bugg with me so that I could have seen how many miles we walked, some at a very brisk pace! In general, I don't think I lost too much general aerobic conditioning or strength. But I know I will feel like utter crap when I get in the water today. Oddly, I never felt terribly sore after my strength sessions. I wonder if all the walking served as recovery? Or the extra days off helped? Or if the machines I used were calibrated incorrectly? I did feel like I was working in the gym.
So I have 1 month+ until Nationals. My only focus will be the 50 fly and 50 back. My other events will likely be collateral damage from vacation. I didn't swim that well in the 50s last summer after having 2 vacations. But this time I have slightly more time to get my act together. Hopefully, a narrow focus on speed will help.
And no rest for the weary -- A summer meet tomorrow am for both my girls.
Updated July 1st, 2011 at 11:49 AM by The Fortress
I'm adapting to the extra distance. Trying to make sure I'm not finishing up with lots of garbage yardage. It hurts but not as much as I thought it would. Will hopefully feel better with a couple days off next week.
5 x 100 Free - 1:45
5 Times through
* 50 Kick/50 Drill/50 Swim
* 100 Negative split
* 50 Choice Sprint
5 x 100 Kick easy down/hard back
4 x 50 Build
5 x 100 Pull
3 x 100 Br down/Free back w/ paddles
4 x 150 - 2:30 100 Free/50 stroke
200 IM Easy cool down
Back was sore but after warmup not too bad.
500 Free kick w/fins every 3rd 25 fast
10x50@1:15 Free kickoffs, sprint first 25 easy last 25 (kickoffs feet are in gutter, on interval start kicking but don't push off) held 50-52's on these
2x400@8:00 Free w/snorkle, paddles & bouy went 7:02 and 6:34
200 Free easy
Total 3000 meters
In the May-June issue of SWIMMER I thanked the team of writers, editors and our new publishing partner for joining me in striving to bring you a top quality publication. You may have noticed that one name was conspicuously absent from that list, primarily because it would take an entire year of editorials to properly recognize him. I’ll do my best with one.
I first met Phil Whitten when a good friend and lanemate framed the cover of the September-October 2009 issue as a gift for me, celebrating my first issue with SWIMMER. A profile of Whitten had been long scheduled for that issue and after reading over all the features, I felt strongly that he should be on the cover. Having the noted author and former editor-in-chief of Swimming World, Swimming Technique and SWIM, the precursor of SWIMMER, shaking his finger at me with a sly smile was a little intimidating, so of course I hung it right over my desk.
My first face-to-face meeting with Whitten was later that month at the 2009 USMS convention in Chicago. My nervousness at meeting him soon disappeared as we chatted through lunch about future articles for SWIMMER. The warmly polite and unassuming man I dined with couldn’t possibly be the same lauded journalist and “voice for the sport” that turned the swimming world on end in 1994 in a multipronged assault on the Chinese national swim team after they showed up for World Championships bulked up on steroids. Using his media savvy and any platform he could scale, Whitten cried foul, initially a lone voice in a sea of apathy and nonbelief. Eventually, his allegations were proven and one of the benefits of his tenacity was the formation of the World Anti-Doping Agency.
Whitten is also a hero in the college swimming world. During a time when men’s college swim teams were being cut down with scythes sharpened with a misinterpretation of Title IX, he wrote a manual titled, “How to Save Your College Swim Team,” and helped many teams avoid the knife. P.H. Mullen, the author of “Gold in the Water,” wrote extensively about Whitten’s accomplishments in a 2005 article for Swimming World, which is available at swimmingworldmagazine.com/interactive/PhilWhitten.pdf.
Editorial accomplishments and superhero status aside, Whitten writes a mean article. His knowledge, skill and dry humor make his pieces must-reads. In the past two years, he has contributed articles on a variety of subjects. In 2010, we were excited to publish new research from Dr. Stephen Blair on the mortality rate of swimmers compared to runners, walkers and sedentary males. Whitten was there to make sense of the research and present it succinctly.
Never one to shy away from controversial topics, he has written about aerobic and hypoxic training in Masters swimming, the Aquatic Ape Theory and legal doping. He is currently working on another doping article, still timely for anyone interested in sports, as we see athletes disgraced on a regular basis.
I am eager to see what he comes up with next.
Whitten’s wagging finger still hovers over my desk as a daily reminder that integrity, ethical journalism and compelling content are expected and should be delivered to the reader with each and every issue.
Updated July 1st, 2014 at 11:52 AM by Editor
O.k. I will swim tomorrow so that I have a reason to have a blog on the USMS website. Can't decide where yet, but I will do it!
Today, hit the weight room this afternoon. Encouraged by the progress on legs. If I can do 300 x 4 on the leg press before the end of 2011, I will be psyched. Do not know if that is realistic, but will see how it goes. Anyway, here is the workout I did:
Leg press: warm-up set of 130 x 10, then 170 x 8, 190 x 6, 210 x 4
Calf-raise machine: 2 sets of 65 x 10
Bench press: warm-up set of bar x 10, then 75 x 8, 85 x 6, 95 x 4
Lat hi-row: 90 x 10, 110 x 8, 120 x 6, 130 x 4
Triceps press: 2 sets of 40 x 10
Hammer curls: 2 sets of 10 x 15
Leg raises: 2 sets of 25
Back extensions: 2 sets of 25
Three hours later, did an easy 2 mile run with son. We went at about a 10 minute/mile pace.
Thu Jun 30th, 2011 LCM
Entered LCM Zones yesterday
400 IM & 5 events each day
including 100 & 200 br
wondering how much to rest for the relay on Sunday vs train hard in fast Friday
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UT, main pool LCM
6:00 - 7:30 dove at 6:02
wore FS PRO jammer
swam with Chris, Tyler Todd, Ned &
beside Larry & Jim
3 x 250 fr 50 k
Main SET: LCM
4 x 200 fr on 4:00 best ave
went 2:32, 2:28, 2:24, 2:20
4 x 100 k best ave on 2:30
went 1:32, 1:28, 1:26, 1:19
assigned 4 x 150
did 4 x 50
2011 South Central Zone LCM Championships INFO
Jul 22 - 24, 2011 in
Shenandoah (Houston), TX
2 X 300 5:15
2 X 200 3:30
4 X 100 descend 1-4 1:45
1 X 200 kick 5:00
10 X 50 kick 1:20
Evens: build to fast
1 X 100 swim
1 X 400 6:00
4 X 100 1:40 1:35 1:30
Interval on 100's: Round 1 left, 2 middle, 3 right.
WARM DOWN: 4 X 50 easy 1:00
I had a nice workout this morning with Team New York. Here’s how it went:
1000 scy warmup (500 FR every 4th length kick, 50 fl, 100 bk, 150 br, 200 IM)
5 x 150, odds FR @ 2:25, evens (25 fl / 25 br / 100 bk) @ 2:40
5 x 150 (100 swim / 5 sec / 50 kick fast) @ 2:45 [held 2:05s on these]
5 x 150 @ 2:40, odds IM-no-free, evens BK [played around with different pacing on these]
5 x 150 FR @ 2:45, desc. 1-5 [I set out to descend by 5 seconds on each one, from 2:10 to 1:50. I actually went 2:11—2:05—1:57—1:53—1:46.]
I swam this workout down a couple lanes from where I usually swim—it was crowded in the faster lanes, and like at many masters teams, folks at this practice tend to be attached to their usual lanes and unwilling to redistribute themselves much. Since I swim happily pretty much anywhere, I ducked under a couple of lane ropes, and that worked out well for me--I enjoyed having an uncrowded lane, getting some extra rest, and being able to swim a bit faster.
A bunch of my TNYA teammates are leaving next week for IGLA championships in Hawaii. I’m a little sad not to be joining them, but I’ll be watching for their results online and cheering them on from afar. I’ve seen how hard some of my teammates have been training, and know they’ll have some great swims! Go TNYA!
- did 150 free/150 back
#1: 3 x (25 free fist/25scull/50 free)
- did these wth snorkel
#2: 3 x (50 kick/50 free) ds
- kicked on back
3 x (1 x 250, 2 x 100, 3 x 50)
250's/25sr; freestyle, moderate effort
- was 3:55-4:00 on these
100's: freestyle good effort
1st round - 15sr
- went 1:32, 1:35
2nd round - 10sr
- went 1:30, 1:34
3rd round - 5sr
- went 1:35, 1:37
50's: freestyle swim recovery :05-:10 sr.
- :50's on these
4 x 50/20sr
25 easy swim/25 swim fast
- was tired and not very fast. time for 50 was around 45
5 min: no stopping, no breaks
100 easy back
Total: 3000 meters
Updated July 1st, 2011 at 05:11 PM by poolraat
So, according to the celebrity/ gossip pages of the local paper, Michael Phelps is 26 today.
This got me thinking, shouldn't his birthday be some kind of national holiday for swimmers?
Think of what we could do to celebrate. Swim a bunch of laps. Eat a big breakfast. Get really high. The possibilities are endless!
Had some good sprints at the end of practice. Kept them all to 35-40 seconds. Went under 35 a couple times. I'm pretty confident I can break :30 from a dive with a taper.
400 Free down / IM Back
8 x 50 IM Order
4 x 100 Free down/IM Order back
200 Pull Breathe left down/Breathe right back
100 Pull Breathe every three strokes
8 x 50 IM Order
100 Pull Breathe every three strokes
200 Pull Breathe left down/Breathe right back
50 Free sprint
2 x 50 Free sprint
3 x 50 Free sprint
4 x 50 Free sprint
200 Kick - no fins
200 IM Cool down
Updated June 30th, 2011 at 12:03 PM by pmccoy
You know what happens when my back hurts...FLY! The crazy woman showed up today and yes it was a 500 Fly day.
500 Fly w/fins in 8:48 not a great time but it was a relaxed swim
500 Free kick w/fins moderate
6x50@1:15 Fly w/paddles & fins
200 fly kick w/board & fins
5x100@2:00 Free sprint 15 meter mark into turn and back out to 15 meter mark rest easy. Not good but not bad sprinting.
100 Free w/fulcrum & snorkle
100 Free kick w/snorkle
300 Free easy w/snorkle
Total 3000 meters
Tomorrow is my last day of summer school!!!! I'm totally free for 4.5 weeks!!! I need to go to bed but an evening full of excitement is keeping me hyped!
Swimming is back to normal for me. I blew my last gnarly green snot rocket from my sinuses right before jumping in this afternoon for my workout. I totally think the lake-muck water gave me a throat/sinus/ear infection of some type. It took 7 days of couch potato-like behavior to get this crud cleaned out of my system but finally I feel enough energy for a good workout! I don't plan to do any lake training for the rest of the summer. It's just not worth it!
My workouts yesterday and tonight were dull, boring, slow, and unworthy of a blog post. I guess I just felt like getting on the Forum for a while and rambling on. Hopefully tomorrow night there will be a good workout to post!
Woohoo!!! Today was payday, and my last week I had 40 + 26.25 OT hours as well. Let's just say I'm very happy!! It's probably a very meager paycheck compared to what most of you all get on a normal basis, but for me, I'm thrilled!!! I'm just hoping for more like this one through the end of August! Sometimes it's worth it to miss out on swimming once in a while!
Tonight's swim (50 minutes)
200 Free Pull
6 x 50 Kick @ 1:00
200, 150, 100, 50 Free @ 1:30 base right into:
200, 150, 100, 50 Free @ 1:20 base right into:
200, 150, 100, 50 Free Pull @ 1:10 base
(this last time thru was tough, the last 500 of a 1500 set, and with the limited swimming I've done I was quite winded)
16 x 25
odds Free @ :30
evens Fly @ :20
The weather kept me out of the pool yesterday, but was able to get in a three mile run/walk yesterday evening.
Today, did a moderate bike ride of 12 miles. Moderate pace on my own, averaging 17.5 mph.
Finally after about a month of feeling bad in the water I felt pretty good tonight. I have had one shoulder bothering me a little especially while swimming freestyle. Tonight was different though. I was back to my old self.
Tonight we used a lot of toys and mixed in some stroke work with it. The intervals allowed for some high quality swims. I love a workout that has has you switching between strokes, kicking, and pulling.
100 fly kick
20 x 25 w/10
odds w/dolphin kick
evens w/flutter kick
8 x 125 @ 2:15 (90%)
75 free/50 stroke
20 x 50 pull (increase effort through set)
1-5 @ 45
6-15 @ 50
16-20 @ 55
I went bouy only
Swim w/fins 5 x 100 (25 kick/25 swim) @1:40
odds went back
400 pull @ 5:00
used paddles but should not have
4 x 100 stroke @ 1:45 (90%)
evens went back
odds went breast
Plan on doing a short swim in the morning if I can shake my tail out of bed. I need to take advantage of not having to take the kids to school for the remainder of the summer with some extended workout time in the morning.
Since I felt so lousy on Monday, I didn't swim yesterday since I felt like another rest day was needed. Must have been what the doctor ordered because I felt GREAT today.
Warm up (500)
200 swim, 100 kick, 100 drill/swim, 100 pull/scull by 25's
Main Set (2000)
500 free/8:15, went 7:45
4 x 50 free/1:00 @ 80%, free-went 43-45
400 free/6:30, went 6:15
3 x 50 choice/1:05 @ 85%, back-went 50± on all
300 free/5:00, went 4:45
2 x 50 free/1:00 @90%, went 39, 40
200 free/3:30, went 3:07
1 x 50 choice/1:00 @60%, free-went 50
100 free @ 100%, went 1:23
rest 60 sec
300 pull max DPS, with buoy and big paddles, was going 14-15 SPL
Warm down 100 easy
Total: 2900 meters
Huh? Well, I guess i'll know if i'm actually posting something when I hit enter.
The FLOG isn't as robust at looking at past sets, so maybe this will work better.
Skippping to the highlight sets, here are my favorite parts.
This summer, doing whatever the proscribed workout is, modified when necessary. Mostly in the "train to train" mode as well as sprint mode, and have limited the race mode to truly just the actual races.
Staying in arguably the best "train to train" mode in years, and sustaining current model until 08/22/11, when the girls go back to school. Will then target 6 (up to 8) weeks of modified Rich A training (for example, 1 race day, 1 sprint day, 1 aerobic day, and 1 flex day for 4 swims per week, 1 or 2 dryland per week, and between 3-6 stretching sessions). Have banked 3 or 4 free massages so will also incorporate those for that period. Don't want to waste those freebies in case Massage Envy goes out of biz before then.
SCM 50/100/150/200 x 2 45 base. I swam all over Ross's feet. I felt guilty about that, but sometimes you just miscalculate so I took one for the lane on the next one....
challenge part: 1 time thru on the 40 base
I led the lane! I did the entire set! Busted my guts so no one could draft! What a whooper!
Nothing Saturday => oops totally forgot I stopped by the LCM meet and did the 400 free! That was fun!
Sunday sprint day
Was more like strong pace day
LCM 8 x 50 (variables); 1/2 easy/fast; fast/easy, all fast, all easy
6 x 100 2 easy 1 hard on 2 mins; modified this as 2 x 50 easy, 1 hard fly on the same intervals. Mostly to see the Truth of a 100 LCM fly. I never cheat on fly.
1 fast 50 fly at the end from a push
Took a 15 minute walk, and did my Vasa since we'll be gone for the rest of the week.
SCM 4 x 200 1st and last 25 stroke (fly)
Next set was same thing, 1st and last 50 stroke on same interval; modified as 2 x 50 fly fast with an easy 50 free in between on the same total interval; this worked out well, Bobby P led and did all free, another guy did 50 back/100 free/50 back, and I "skipped" one middle 50 free.
Last set 3 x 100 descend on 2 minutes; modified as 1 easy free, 1 all out 100 fly; me first, Bobby on the last 100. Amazing how you have just that extra umph when someone is cheering for you. Push time 1:12 on coach Jim & Bobby's count.
Wednesday, today -nothing.
Next up: Colorado vacation! Probably just goof around in the gym and do whatever machines there are, and swim 25's easy/kick. Not one for busting my lungs in high altitude training.
I'll be back on next Wed night, so probably one workout before...Will have a race on Sat/Sun of next weekend. Will be 6th 50 free 'o the season.
Updated June 29th, 2011 at 05:35 PM by chowmi
1 X 400 7:00
2 X 200 3:30
4 X 100 1:45
4 X 100 kick 2:15
10 X 50 1:15
#3-6-9 are fast. Choice.
1 X 100 @ 85%
1 X 100 easy
1 X 100 @ 100%
1 x 100 easy
Choice. All 100's on 2:15
1 X 200 IM 3:45
4 X 50-1 of each- 1:15
Three rounds, take a short break after round 2.
2 X 600 free 9:00
Negative split both swims
WARM DOWN: 4 X 50 easy 1:00