Lunchtime 1 hour spin class. The theme was Bruce Springsteen complete with videos and trivia. It was fun and I worked pretty hard, but not all out since this marathon is constantly in the back of my mind. Headed to the gym after work to run on the treadmill...again. I can't wait for the weekend to run outside and hope that it's as sunny as it is today! 4 mile run on treadmill, not too exciting. I love that the treadmills at this gym have personal TVs so you can watch anything you want. I got caught up in MTV's show Made and cried when the girl made the cheerleading team. Strange, I know, but I was just so excited for her! Swim with FXCM- Thursday is sprint night and I wasn't feeling like sprinting, but I suffered through... 400 warm up 6 x 125 free (25 kick, 50 drill, 50 swim) 4 x 75 build by 25 on 1:20 100 easy 4 x 100 (broken with 10 seconds after the 50 and 5 seconds after the 75) on 3:30. I did free for the first 3 then switched to breaststroke for the last one. Funny, breaststroke was the only stroke that felt good last night. 100 easy 6 x 25 on 1:00 sprint 50 warm down 2250 yards total then headed to Silverado for "bar night" with my swimmer friends.
Updated January 30th, 2009 at 09:33 AM by Julie Roddin
Actually I was excited to see the pool set up for long course. This has been a rarity lately. When it is long course I try to focus on more distance stuff and my Backstroke felt great today. 20x100 @ 2:00 Free every 3rd 2/3P 1/3K it was supposed to be 1/2 and 1/2 but I stink at kicking and would never make it 3x200 @ 4:00 Back with paddles Desc 1-3 went 3:59, 3:56, 3:42 3x300 @ 6:00 Free with paddles and bouy Desc 1-3 went 5:13, 4:57, 4:28 4x100 @ :10 Rest kick with fins alt fly/free 100 EZ Total 4000 meters
Got a quick workout in before the boys swam Monroe. Warm-up 300 swim, 200 kick 8 x 50's Long-axis progression drill/swim 1:00 100 easy 4 x 25 fly :30 drill/swim 100 cd 1200 yards Felt ok...just trying to get a feel for the water again since the state meet is 8 weeks away.
Well didn't do much in the aqua today. I helped a colleague with learning fly...yeah, really me teaching it. I just got her doing her kick and then said build it up and work on the arms later. Swim was something like: 2 x 50 Fly 2 x 50 FR 4 x 50 FR Snorkel 4 x 50 FR Snorkel and Paddles 4 x 50 Paddles 4 x 50 no gear Did the elliptical for 40 minutes and did a little yoga ball too! Quiet day!
Had a bit of a recovery day today, as I trained hard yesterday. The pool has been absolutely deserted the last couple days. It's hard to believe that a little snow keeps people away, but I certainly don't mind! Warm up: 700 variety swim-kick-drill 20 x 25 US shooters w/MF 4 belly, 4 left, 4 right, 4 back, 4 fly spin drill (smacked the top of my right hand hard on the wall coming up steeply from the last fly spin drill. not a big deal, but it bothered me during practice some.) A lap swimmer stopped me during this set, telling me I reminded him of the movie Creature from the Deep Lagoon or Monster from the Deep Lagoon or something like that. lol Aerobic sets: 8 x 100 @ 2:00 alternate 100 IM, 100 back just worked on technique and good turns (realize I've been gliding into the wall on the beast-free turn in practice and meets. need to come in faster on this turn.) 10 x 50 dolphin kick w/MF @ 1:00 5 w/ kick board, 5 on back just cruised in around 30-31 extra 30 seconds rest 1 x 50 AFAP w/MF went :23 (maybe faster) fastest I've ever gone. did the first length UW on my side. maybe that's faster than on my back? 50 EZ Speed set: broken 100 back w/fins, 15 seconds rest at the 50 (went 28, 29-30, cramped on the second 50, should have done more recovery swimming after the kicks) 100 EZ broken 100 back w/fins, 15 seconds rest at the 50 (went 27, 29, missed the turn on the second 50) 100 EZ (wanted to do another broken 100, but ran out of time) 50 EZ Total: 3050
Updated February 10th, 2009 at 10:23 AM by The Fortress
SCY Solo Warmup: 400 swim, did as 100 free/100 back 200 kick, did back all flutter kick, except for 5-6 sdk off each wall 200 drill, all free drills 12 x 25 on :30, sprint cycle: 3x around by 25: fast/easy, easy/fast, build, sprint (all choice) did 1-4 & 9-12 free, 5-8 back 3 sets of 6 x 75: Set 1: free on 1:30 descend 1-3, 4-6 went :58-:55-:52, :58-:56-:52 Set 2 free on 1:10: make the interval swam these at about 1:05 Set 3 choice on 1:30: odds easy, evens fast did back went 1:10 on easy ones, ±1:00 on fast ones 50 easy 12 x 25 on 30 choice #3, 5, and 8 fast did fly on fast ones free and back on the others swim down 100 easy free Total: 2900 yards
Thu Jan 29th 2009 will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TX Thursday March 5 - Saturday March 7, 2009 35 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets http://www.utexas.edu/longhornaquati...fo_1-16-09.pdf MEET INFO IS UP HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again Meet Information Online Entry starts on Sunday, February 1, 2009 12:00 AM Central Time http://www.usaswimming.org/ome whitney coached scy TSC main pool swam with Tyler, Todd, Mike, Mike Lovato, beside Larry, Max, Ned, Amy Brandon, & Meg dove in around 7:33 200 2 x 25 200 2 x 25 200 2 x 25 20 x 50 FR done 4 rounds of (3 on 32, 1 easy on 1:00, 1 low breath) 300 IM done 25 RA, 25 LA, 25 sw 20 x 50 FR done 4 rounds of 4 on 32, 1 low breath on 1:00 made the 32's didn't make the low breath stuff 300 done 25 k rs, 25 k ls, 25 sw put on FS PRO jammer 21 x 50 FR done 3 rounds of 5 on 32, 1 easy on 1:00, 1 low breath made them all assigned: 10 x 50 odds on 30 evens on 40 did: 5 x (odds 50 fr on :30, evens 25 fr on :40 swam half way and back) 100 easy 25 SDK FAST roll whitney timed went 10.4 50 easy
Updated January 29th, 2009 at 11:49 AM by ande
This was a tough one for me today. Shoulders are a little sore. 2x[5x100 @ 1:40 Free ...[4x25 @:40 Free Desc 1-4 round 1 went 25,23,20,17 round 2 went 24,22,20,17 still don't feel much speed 4x200 @ 3:30 Free with paddles and bouy Desc 1-4 went 2:55, 2:47, 2:41, 2:32 8x50 @ 1:00 Back 25build/25drill (double arm) 8x25 @ 1:00 Fly #3&6 fast went 19, 19 3x100 @ 2:00 IM went 1:39, 1:37, 1:32 8x50 @ 1:10 Breast 25build/25drill (double kick) 8x25 @ :45 Fly #3&6 fast went 19,19 200 EZ Total 3700 yards
In case it isn't too obvious, I've had a rough last two days, and it really was all in my head. I pretty much talked myself into a bad mood on Monday morning and couldn't snap out of it until today. After two days without working out (and I don't count yesterday's 5 minutes on the treadmill as a workout), I went to the gym pretty determined to get in a good run. First 20 minutes were terrible, my calves were tight and I just felt sluggish. After 20 minutes I knew I had a choice to make...be a wimp and go home, again, or crank up the pace and make myself hang on. I cranked up the pace to my normal weekday run pace and actually started to feel pretty good. Got in 5 miles and felt completely rejuvenated at the end! From the gym, I headed to Oak Marr pool for FXCM masters practice. There was a small group and I shared a lane with a guy Dave and for the first few minutes we fought over who was more out of shape. Finally I gave in and went first. Here's the workout... 600 warm up 12 x 100 free on... 1:30 1:25 1:25 1:20 1:30 1:25 1:20 1:20 1:25 1:20 1:15 1:15 3 x 200 on 3:00 #1- free #2- 100 free/100 IM #3- 200 IM 9 x 100 on 1:30 #1 50 free/50 back #2 100 free #3 50 back/50 free #4 100 free #5 25 back/50 free/25 back #6 100 free #7 25 free/50 back/25 free #8 100 free #9 100 back 2 x 150 #1- 50 fly/50 back/50 breast #20 50 back/50 breast/50 fly 50 warm down 3700 yards total I didn't feel too bad for being out of the water for so long. I made all of the intervals and felt good in the water. My backstroke is officially faster than my freestyle...again! Insane! Being out of the water for two weeks and having this nice workout to stretch out made me be more aware of my stroke, my position in the water, how it feels to glide through the water. It was good to be back doing something that I'm actually good at rather than running and trying to keep up all the time with people faster than me. How many days until this darn marathon?!?!? Man, it better be a good one because I'm not sure that I want to train for another one! So with regards to the Richmond meet...I've decided in the interest of actually trying to swim well that I'm putting off my 18 mile run until Monday. So that brings me to the question of what to swim. I don't want to do any 50s or 100s since I have no speed right now and also don't want to risk being sore on Monday so I think I'll sign up for the following... Saturday- 1000 free, 500 free Sunday- 200 back, 200 free And I won't be trying to impress anyone with my 400 IM on Valentine's Day after it took me about 50 seconds to do a 50 fly at practice tonight. Jeff could have almost lapped me! Now THAT'S nuts!
Updated January 29th, 2009 at 09:24 AM by Julie Roddin
Especially if you get a PB out of it! Yes it was a good day today and I am amped for myself. I had a good 2500 workout this morning: 3 X 200 FR 4:00 200 IM K 5:00 I did the Fly and Back with fins. It was challenging set for me...kind of crept up on me! 8 x 100 Drill/Swim by 50; odds FR Evens Ch 2:00 1-4 I did FR and BR and held my 2:00 5-8 I probably went out to 2:15 or 2:30 but did back and Fly as my Ch 100s From blocks: 25 (25 EZ) 50 25 (25 EZ) #1 Tried to sprint a hard 50 but goggles came off so I made it a 25. # 2 Put cap on and did 50 from blocks but felt sluggish at 29-30. #3 25 went a bit closer to my time, still not feeling great. I think the elliptical yesterday was weighing on my legs 7 x 50 EZ to cool Got in a bit later when some age group kids came to workout, and raced them on a couple of 50's. I did a 4 x 50 warm up: FR, FR, BR, 25 SBR and 25 DAB. Raced: 50 SCY in 27.95 which is a PB! I got beat but that wasn't why I raced them. Rested and did 50 BR and hit my existing PB of 34.8...which is OK as I wasn't fully recovered. Hit the weights after work and did 2 instead of 4 sets of my routine...taking it easy with a meet on Sunday!
Updated January 28th, 2009 at 05:03 PM by SwimStud
Why northern swimmers get better workouts than the hot house flower types from California, Arizona, Texas, Florida, and other meteorologically pampered regions of the earth. BORKED
All county schools are closed, but, happily, all county rec centers and pools are open! Warm up: 400 swim 200 kick 400 IM drill 4 x 75 free @ 1:15, 5 dolphin kicks off each wall, maintaining a 6 beat kick Main set: 4 x 100 back @ 1:40 1 x 50 back AFAP + 50 EZ @ 2:00 4 x 100 backstroke kick @ 1:50 2 x 50 fly, 90%, @ 1:30 (ugh, fly felt dreadful) 4 x 100 back w/fins @ 1:45, descend to fast and negative split (got down to 1:01) + 50 EZ 3 x 50 back @ 200 pace @ 1:00 4 x 100 back w/fins @ 1:45, descend and negative split (got down to 1:01) + 50 EZ 4 x 50 back, did this as a broken 200 with 10 seconds rest at each 50, tried to even split, was a tad fast on the first 50 200 EZ Speed set: 8 x 25 free AFAP + 25 easy no interval, probably did them on 3:00 or so as ehoch and JMiller recommend for this set 200 EZ Total: 4350 _____________________________________ Random thoughts: Felt sluggish and times were slower than usual. I'm wondering if this was because I got a deep tissue massage yesterday? (I got in for one yesterday since there was a cancellation. ) I was scanning my workouts over the last few months (a key benefit to blogging). I've noticed that I've done quite a few workouts exceeding 4000. I never did this pre-Austin. My shoulders don't seem to object to it as much. I'm thinking the weights keep them happier. On the other hand, I feel a bit more broken down than usual. Might have overdone the weights last week. So a longer, 2 week taper is probably indicated. Planning on starting Saturday, which is an off day for me. I'll practice Sunday with my team, but probably move down a lane or two. Sent in my entries for Auburn finally. (Actually put them in the mail without a stamp the first time. Duh!) I'm swimming the same line up as Austin: Sat: 100 IM, 50 free, 50 fly Sun: 100 fly, 50 back, 200 back (for 100 split) I don't have as much time as I'd like between the 100 IM-50 free and 100 fly-50 back. I'm hoping a lot of people enter this meet. My times in Austin were: 100 IM, 1:06.8 50 free: 25.9 50 fly: 27.6 100 fly: 1:04.2 50 back: 29.3 100 back: 1:04.7 Those were all PBs at the time except for the 50 free. I've already gone faster than the 50 times at a couple meets last Sept and Oct: 50 free: 25.5 50 back: 29.1 50 fly: 27.3 and been right on my prior 100 times. The times were done on 3 day mini-tapers with a B70. Hoping to go all PBs if I don't fall down the stairs, get bronchitis, miss a turn, or something equally insidious.
Updated February 10th, 2009 at 10:24 AM by The Fortress
Looks like I will have to dig up the practice on 01/20/09 and post later. 1/22 in Hobbs with a dead laptop. Black screen of death indicating a fried bios. Went to have a good dinner instead. Saturday was a Scout Training Session followed by a funeral. Yesterday was the first chance back in the tank. 1/27 New Territory Pool SCY Dana Coached This pool is outdoors which means that down here in the big swamp it is aerators in the summer and the only heat is in the water during the cold and last night was. Air temp dropped from 60 to 40 during the course of the practice. 500 swim 8 x 50 kick build 1st 25 sprint 2nd 4 x (4 x 25 stroke descend, 100 IM AFAP, 100 easy) change strokes for each group of 25s in IM Order. Liked this one - a nice 1200 yard sprint. 6 x 50 stroke/free 100 easy 2400 yards- It probably would have been more, but the coach had been coached at least one workout session before this one and she was cold.
Wed Jan 28th 2009 Weights Lat press 8 x 35 8 x 40 8 x 45 lat pull 8 x 165 6 x 205 5 x 205 bench press 12 x 135 6 x 185 5 x 185 leg press 8 x 180 8 x 270 8 x 320 will blog todays practice at: http://andesswimmingblog.blogspot.com short cut to Ande's Swimming Blog http://TinyURL.com/AndeSwim NEXT MEET: USA Swimming Austin Grand Prix Austin TXThursday March 5 - Saturday March 7, 2009 35 days away Meet format: Short Course AM, Long Course PM http://www.utexas.edu/longhornaquatics/meets MEET INFO IS UP HEARD THIS WILL BE MICHAEL PHELPS FIRST MEET since he started training again TRAINED WITH THE SAN MARCOS RATTERS SCY San Marcos Activity Center Pool Skip & I coached 8:15 - 9:15 they are tapering for their district meet so we did an easy taper work out probably went just over 1,000
11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla Bettis Warmup 400 free 150 choice sCull 4x25 choice back drill on :40 4x25 back swim on :35 6x75 free descend by 2s on 1:40 Went 1:20, 1:20, 1:18, 1:15, 1:10, 1:05 4x50 back on 1:05 Went 1:00, 1:00, cheated by doing 25 free/25 back, :55 6x75 free descend by 2s Went 1:25, 1:20, 1:15, 1:15, 1:10, 1:08 4x50 free on :55 Went :39, :39, :40, :40 4x25 back - Work SDK and breakout, easy into wall Warmdown 100 easy - I did 75 back/25 free 2250 meters Notes: The nice thing about finally figuring out how to keep a decent body position in backstroke is that my coach can give constructive criticisms that I can start to incorporate. The thing she has pointed out in my past two backstroke practices has been that I have been pushing my hand back at the end of my pull rather than using my forearm AND hand at the back end of the pull. I think I'm getting it on my right hand...but the left doesn't want to cooperate. When it does, I seem to hit the lane line (circle swimming). Does anyone have any suggestions. My backstroke felt pretty good today. I noticed that over the course of my intervals, I relaxed, and went faster! What a coincidence!
Updated January 28th, 2009 at 04:35 PM by Iwannafly (Dang friends finding mistakes I missed!!!)
Solo, SCY 1 x 100 swim free 1 x 200 IM drill 1 x 300 pull breathe every 3/every 5 (alt. by 25) 8 x 50 on 1:00, odds free, evens one of each IM order 1 x 500 free, nice and smooth 1 x 400 pull descend by 100 3 x 100 kick with 10 sec. rest: last 25 of each 100 is 85-90% 12 x 25 on 30 choice: #3, 5, 8, and 11 are FAST, did free, back, free, fly on fast ones Cool dpwn 1 x 300, alternated 50 free/50 back Total: 2800 yards
Ever just feel like you can't move fast? I know I need to do more sets like today and I will try in the next 2 weeks as I prepare for a meet in North Myrtle Beach and a kids meet the week after. Did get mad at my goggle straps for seeming to want to be in my face on the sprint swims so for the last 2 I put on my race goggles to get rid of the problem. 10x50 @ :55 Free 10x50 @ 1:30 Best stroke (Free) #3,6,9 Sprint went 35,36,36 just couldn't move 10x50 @ 1:00 Free breath every 3/5 by 25 8x25 @ :45 Free kick #4&8 sprint went 26,25 10x50 @ 1:30 Free #3,6,9 sprint went 35,34,34 8x25 @ :45 Kick best stroke #4&8 sprint went 25,25 6x100 @ 1:45 Free pull to add kick with last EZ Total 3000 yards
Saturday- 11.5 mile run, good pace, calves cramped with 2 miles to go, was too cold to stop and stretch, big mistake. Sunday- 3 mile recovery run. Monday- Needed a day off Tuesday- Tried to run, felt like crap in general...legs hurt, headache, etc. Going to try to workout tomorrow. I think I need to take a look at my diet. Salads aren't working for lunch anymore, I think I need more food, maybe rice/veggies/chicken. There always comes a point in training (for whatever long distance thing I'm training for) where my body just does this, it needs more calories. I have felt pretty empty for the last few days and have had this headache for a week now. I don't think it could be overtraining because I backed off on the spin classes the last two weeks. Whatever it is, it needs to go away SOON because one day off was fine, but today is just making me angry. I don't even want to go to the pool to swim...and I NEED a swim too if I'm going to sign up for the Richmond meet. UGH! Thanks for listening!
It snowed here. Barely. As a result, as usual, everything is cancelled and has come to a dead stop. Having grown up in MN, I find this bizarre and irksome, though I've acclimated to it over time. Wanted to go to my team's "freestyle night," but that is off. Went to my gym instead. Just did a short technique workout, as it's just too hot to go fast there. Probably just as well, as I'm still feeling really fatigued. I'm hoping the county facilities are open tomorrow so I can crank it up! Warm up: 600 swim-kick 16 x 25 4 belly shooters/4 fly spin drill/4 side shooters/4 fly spin drill w/MF Main sets: 8 x 100 @ 2:00, alternate backstroke and backstroke kick 10 x 50 @ 1:00 alternate single arm fly drill, dolphin kick w/MF on back 10 x 50 @ 1:00 alternate single arm fly drill, breaststroke pull w/ MF 200 EZ Total: 3000 meters
Got in mid morning for slow drilly session, 1400SCY thus: 4 x 50 12 x 25 K :45 ev 4th AFAP 4 x 50 FL 1&3 1 arm, 2&4 full 4 x 50 Snorkel focus on still head and delayed catch. 4 x 50 1 & 4 no gear, 2 & 3 paddles focus as above 3 x 100 K with fins. Got on the elliptical for 40 mins HR > 140then ab machine 4 x 15 at 95 lbs!
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