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Updated September 21st, 2015 at 08:31 AM by Editor
Weights along with a little bit of stretching before work.
Fast swimming tonight with lots rest. Small showing once again.
300 mix up
-went 25 back/25 breast working on the turn
2 x through w/fins (round one back, round two free) all fast
3 x 25 kick @ 35
50 swim @ 60
3 x 25 kick @ 30
2 x 50 swim @ 60 faster than #1
3 x 25 kick @ 25
3 x 50 swim @ 60 faster than last two
5 x (100 @ 1:20 neg split/ 50 mod @ 45/ 100 @ 1:20 net split)
--rest 60 between each swim (there's the rest)
4 x (50 sprint @ 40 / 75 mod free @ 60/ 50 back strong @ 50)
--rest 60 between each swim
2 x (50 breast sprint @ 50/ 25 mod breast @ 30/ 50 free cruise @50)
--rest 60 between each swim
i had a great practice tonight. My shoulders and lats started to feel the pain towards the end but I am sure the weights this morning had something to do with that.
I had a very restless night of sleep last night. When I went to the dentist last week they asked lots of questions about my sleep; I guess I grind my teeth and they are wanting me to get a night guard. I had one many years ago but could not get on with it so I am reluctant to get another. They asked about night sweats to which I told them I never had them, but last night I woke up twice covered in sweat. I did not feel sick and surprisingly was not tired this morning so who knows what's going on. Showering and changing PJs at night is not fun. I hope this is a one off!
I had a really good workout this morning and felt really strong on the longer sets.
400 free with snorkel
6x50 catchup on :45
4x400 pull on 5mins
3x300 back kick with fins
2x200 IMs on 3mins
100 free afap
I felt great on the warm up and this feeling carried into the main set. On the 400s pull I descended the set going 4:08, 4:06, 4:04, 4:01. I was hopeful of going under 4mins on the last one and was a little disappointed I missed it. This was a great set for me! On the kick with fins I went 3:05,3:05,3:03 and again felt great. My right fin is split and the split is growing pretty badly and I suspect I will have to buy new fins this week. I struggled with the transition to IMs but felt smooth after the fly and went 2:23, 2:19. The second one felt much better on the fly. We took a few extra minutes of rest after the IMs and then did a fast 100 free from a push. I went :53 which was fast especially after all the other swims this morning.
More time at the local track/field:
3x800m, walk 200 in between
10x50 bleacher steps
10x100yd striders on field, 10 push-ups in between each
At the end of the workout I did a 200m for time and narrowly bested this WR:
Here's an article about this gentleman:
He's not one of the addled folks you often see in such articles. I thought his comments on combatting sarcopenia were great.
200 swim to loosen up some after the running.
to the end isn't all that exciting. Wonder what the elderly did to entertain themselves before TV? Geez, I'm tired of sitting on my keister all day. Got in a measly 4200 this morning, had to hurry home before the caregiver left at 8am, and had to get V-8 and more Depends for my dad too. I was planning on swimming 5000/day For the rest of my time here in Houston, especially since I have no idea whether I'll be able to swim in Springfield (VA) or not - depends on my brother-in-law & his willingness to help, since my sister will still be in Houston getting my parents stuff loaded on the moving van and the house turned over to the realtor for sale.
Originally planned on 10 x 500, alternating 500 straight with 5 x 100, ended up with something entirely different:
500 - 75 free/25 back
500 kick w/zoomers
500 pull no paddles
5 x 200 IM with no fins!
5 x 200 pull, alternating breathing by 7 & 5 each 50
4 x 150 swim/kick/swim by 50
Total: 4200 SCY
Now I think I'll troll the workouts on here for good ideas for the rest of the week.
Friday: Swim/SCY @ Sewy Y
7 x 50 @ :50
8 x 25 power kick @ :45
4 x 25 1/2 sprint, 1/2 EZ
1 x 100 EZ @ 3:00
1 x 100 sprint
-- did backstroke with fins, :55, went about 95%
1 x 100 EZ @ 4:00
2 x 50 sprint @ 1:30
-- cruised the first one
-- breast @ 100 pace on second one
1 x 100 EZ @ 4:00
4 x 25 fast @ :45
-- did IM order, couldn't go all out on that interval
1 x 100 EZ @ 4:00
1 x 50 fast @ 2:00
1 x 100 EZ @ 4:00
1 x 100 sprint @ 3:00
-- wanted to do another backstroke kick, but I pushed off and cramped right away. ended up doing a 50 fly-back fast
1 x 100 EZ @ 3:00
4 x 25 AFAP kick @ :30
1 x 100 EZ
This was a tough practice for me. I had a lot of cramping issues. It was also a LOT of sprinting, couldn't do it all all out. I've decided I'm going to have a week with no yoga or weights for recovery. Actually, checking my flog, I haven't been to yoga since the 23rd and I lifted last Wednesday. So this Wed or Thurs, I'll get cracking again.
OFF. My first completely off day in awhile. I've decided that 60 minutes of yoga and/or hiking does not constitute an off day ...
Sunday: Swim/LCM/Solo @ Lebo
6 x (25 scull + 25 DPS free w/paddles)
8 x 100 @ 2:00
odds = kick
evens = swim
20 x 50 w/fins @ 1:00-1:15
-- mixed it up: back, free, single arm fly, UW work and kicking
I did a complete recovery workout today, not one fast stroke. This was the last day of adult outdoor swim at Lebo. There is a possibility they will have it next weekend if they can get guards. The weather is supposed to be lovely.
Back to the grind at Pitt. The powers that be have decided that all masters swimmers have to have special passes to enter. I really hope I can get mine tomorrow, as I have nowhere else to swim. It's going to be a real hassle to produce the passes for all the masters ... I have no idea why they can't just show their USMS card.
Updated August 31st, 2015 at 09:46 AM by The Fortress
Another small showing this morning. Knocked this one out and spent the rest of the day doing my typical Sat chores.
400 every 4th length backstroke
3 x 100 IM (kick/drill/build by 100) @ 2:00
2 x 50 @ 55 free build
2 x 300 DPS @ can't remember
4 x 125 @ 2:05 strong + 75 sprint @ 1:20
Next set was swim w/fins
4 x's through
-5 x 25 @ 40
--odds breast pull free kick (fast hands drill)
--evens smooth free
25 @ 40 best stroke 90%
50 @ 1:10 sprint free
2 x 25 @ 50 best stroke sprint
200 w/d + hot tub social time
Went for a quick 2 mile jog this morning before everyone woke up.
It looks like Erica has fizzled out but much of the rain will be here early this week. Not good for someone who makes their money outside. There goes my schedule for the week.
Yesterday was a very long day. I coached again from 5:45-7pm and then had a coaches meeting which went till about 9pm and by the time I ate and went to bed it was gone 10pm. My poor wife offered to pickup my son who was doing his first football match on the band. They were supposed to be home at 10:30pm which is already late for us, but for an unknown reason they did not get back to Rockwall until 12:30am. My poor wife and son did not get to sleep until 1am. My wife was pretty fired up this morning and sent and email to the band director asking what happened.
This morning I woke and felt good again. Unbeknown to me my wife had put vinegar in the hot water kettle to de scale it. I thought she had filled it up for me so I just heated the water and went into auto pilot and made my coffee(which I only have before practice on Saturdays). Needless to say vinegar and coffee don't mix and luckily I did not swallow but if I was not awake already I sure was after a mouthful of vinegar coffee
After fixing the the problem and eating I headed to the pool. We had a large group this morning and we did our 16x100 race pace set.
600 free with snorkel
10x50 drill/build on 1min
16x100 on 2min at 500 race pace
On the drill/build I felt really smooth and held :31s. On the 16x100s I started out quite comfortable going :57s. After #8 I started to work harder and dropped to :56 highs. I held :56s until #12. On #13 I slipped to a :58 and should have stopped since my goal time is :57 but tried on #14 to pick it up but again went :58. Tom told me to stop and skip on #15 and then go for it again on the last one. On 16 one of my team mates in the lane next to me had fins on and really went for it and we got into a race and we both went :54. Unlike my team mate I did not have fins and somehow I did not even hurt like I had in the previous ones. I guess the adrenalin associated with racing had overcome the pain from the prior 100s. I was a little miffed that I fell off the pace but when I look back to last year I am further along at this time of the year.
I am playing catchup due to a very hectic week. I felt pretty good on Friday and had a good practice.
400 free with snorkel
6x50 catchup on :45
5x100 kick on 1:45
4x(2x25 scull doggie paddle, 2x25 full doggie paddle, 2x25 no breath free) all on :30
12x25 underwater with fins on :35
2x(1x25 free on :35, 2x25 free on :30, 3x25 free on :25, 4x25 free on :20, 5x25 free on :15)
12x50 done as 25 DPS, 25 breath once on :50
Went to SCY pool - closed ()
I needed to swim today, no matter what. Drove a few miles to a place where it's salt water on one side of the road, and fresh water on the other. It was low tide so I checked out the fresh water side - too much vegetation (cottonmouths, alligators, eukariotic pathogenic organisms) - nah.
Drove up the road to the nearest boat launch to the cooper river, found nothing ideal. Drove on for about 20 minutes and found a spot at the Tail Race canal. The water seemed good enough for swimming: no wake zone, little vegetation near shoreline, and a nice current. So I jumped in starting against the flow of water.
There was at least a 500m section within no-wake boat traffic to swim, and a giant bridge to go under. I estimated the current to be almost as slow as swimming a minute per 50M pace. This was quite interesting and fun, staying in one fixed location (under the bridge) with relaxed form focusing on my forearms, streamlines and so-forth where the current picked up through narrow structures of the bridge.
On the way back to the beach cruising with the flow of water, I did a few sprints placing myself before a pontoon boat with intoxicated passengers aboard screaming at me. I stopped to hear what they had to say -"Alligator!" I looked and there was a floating log that resembled an alligator head about 15M between me and the boat. But it suddenly moved with a splash and started doing UW's. I hit the shore and got out.
About 40 minutes of swimming today
2x100 on 1:30
2x100 fin kick on 1:45
300 swim w fins and paddles
50 fly no breath
My friend and 400m specialist Trip has always maintained that since I can swim a 1:00 100m, I should be able to swim 10x100m on the 1:30, or at least easily do 5 of them. I have always said, sorry, no way, and in season I don't even want to try. He was there today and I said, alright, I'll see what I can do. First one 1:22, second one 1:28, third one DNS. I contend that if you want to have a good 50/100, you shouldn't be able to do, and should NOT do, 10x100 near your lactate threshold.
4 x 100 on 1:40 (fr, pull, fr, pull)
4 x 100 on 1:50 (IM, pull, IM, pull)
4 x 50 on 1:00 (IMO)
20 x 25 fr w/ long fins on :30 (:14-:16, mostly :15)
20 x 25 fr on :30 (mostly :17)
30 x 50 fr on 1:00 (mostly :38-:39)
10 x 50 on 1:00 (alt. EZ pull w/ BK)
4000 SCY/79 mins
3x800m jog, 200 walk in between
10x50 stadium steps
10x100yd barefoot striders on field, 10 push-ups in between each
500m ez swim
Helping my declining parents. Stuck here 3 weeks until we get them relocated closer to my sister in VA. Swimming at the Williams pool in Webster, TX, which is nice enough, water is warmer than I prefer, but comfortable enough. Not able to really get my speed on, due to the circumstances - it's all very sad, dad has Parkinson's and Alzheimer's, mom has depression and severe anxiety, and has gone from being a strong woman to being a sniffling, helpless, demanding and totally dependent person practically over night. She is capable of caring for herself but won't. My sister and I are at our wits end. Daddy isn't that hard to take care of, and his health is the worst! But now they require 24 hour care because mom can't handle being alone with Daddy at all. Anyway I've been taking care of my brain by taking care of my body. Only got in ~3000 on Monday, but Tuesday was about 4300, Wednesday was 4500, and today was 5000. I wish I could break away in the middle of the day to escape them, but oh well.
Today I did basically 6 x 800:
800: 200 free then 100 IM repeat
800: 4 x 200, 50 kick, 50 swim
800: 100 moderate, 2 x 300 pull, 100 moderate
900: 6 x 150, free/breast/free by 50's
1200: 3 x 100, 50 easy repeat
600: 12x 50 @ :45
11 x 50 fr on 1:00 very slow
10 x 25 fr from block on 2:20 at 100 yd effort
13.0 - 13.5, 10 - 12 strokestook a breath on each to practice sprint breathing
1 backstroke start
3 x 25 on 2:00 flutter kick fast
Haven't logged GTD in a few months. Left adductor feels better because I haven't done Br
Today I felt ready to go after a couple of EZ days. The first 12 of the 100s were all around 1:23, then a couple of 1:26s crept in, and finally the pace fell off to 1:27 and 1:29 at the end of the set. Hopefully as the training progresses I'll be able to extend the set out to 20 x 100 (or more?) and drop the interval from 1:45 to 1:40.
5 x 200 fr on 3:20 (evens w/ pull buoy)
20 x 25 fr on :30
--first 10 were with long fins, on the 100 goal pace (:14-:16)
--last 10 w/o the fins were in 1650 dream pace (:18-:19)
18 x 100 fr on 1:45 (trying to hold under 1:25--1650 goal pace)
200 EZ (bk/pull/bk/pull)
3500 SCY/64 minutes
10x50 on 1:10; breathing 5, keep HR < 120
50 no breath
12 x 50 fr on 2:00
as 2 x 25 (on 0:30 for 2nd 25)flip turn, but rest feet on wall after 1st 25average 13 strokes each length
5 x 25 fr with fins on 1:00
try to swim super fast, lightly and on top of water
22 x ~12-13M fast / ~12-13M easy
fast were 4 quick SDK's from push, into flutter kick - breakout, and 2-3 fr strokes
Technical errors addressed from review of yesterdays personal video footage:
During the 2nd fr stroke from breakout my right arm digs in hard for power but my right foot goes way out to side (out of streamline) cocked up for counter kick. This was something I thought I addressed awhile ago, but it is back.
I know I am capable of faster meet times, just need to take care of a few performance killers first.
straight arm dips. 90 x 3 x 15
supine flutter kicks on bosu, 3 x 100
deadlifts, 75 x 4 x 6
explosive HS pulldowns, 140 x 4 x 5
extreme angle isometric squat, 3:00
DB rows, 40 x 4 x 5 each arm
explosive leg extensions, 135 x 4 x 5
glute isolator, 60 x 3 x 5 each leg
kneeling ab crunches on cable machine, 160 x 4 x 8
calf raises, 155 x 4 x 8
Swim/LCM/Solo @ Lebo
4 x (25 scull + 25 DPD free w/paddles) @ 1:10
4 x 50 burst kick + cruise @ 1:15
2 x (50 AFAP + 150 EZ)
8 x 50
odds = fast @ 100 pace @ 1:00
evens = EZ @ 2:00
20 x 50 kick w/fins
-- alternate 2 fastish dolphin kick on back (under :35) + 2 EZ
10 x 50 w/paddles @ 1:00-1:10
odds = DPS back
evens = DPS free
Total: 3550 m
I feel some real DOMs setting in after weights and a longer than usual long course workout. It was 64 degrees when I went to the pool at 11:00. No kids showed up at 12:00 so the lifeguards left the pool long course for an extra half hour. I need to look at my flog. I think I am need of a recovery week where I skip weights. Feeling awfully sore ...
Lil Fort, the last one in the nest, is about to start high school on Monday. She's been running with the XC team and had her first scrimmage yesterday. She made varsity despite not running much all spring and summer. She complained about double workouts at first, but I made her feel bad since I do quite a few doubles (and so does dad). :-)
I worked on more of my online courses for my coaching certification last night. Nothing hard but time consuming. I have my first practice tonight as coach; I cant wait.
I slept well last night and felt good this morning when I woke up.
5x(vasa swim trainer done as 1:30 on the machine, :30 rest)
2xshoulder bands and light weights focused on rotator cuff on left shoulder joint.
4x(flutter kick with arms extended(like back kick), oblique v sits, leg lift, one leg knee to nose planks, 90/45/15 leg lifts done as :45 seconds of exercise, :15 seconds rest). And 1min rest between rounds
I tried mixing up the abs a little bit more today so on each exercise I did a slight variant. For example on the crunches I did cycle kick with my legs as I moved from side to side. I am going to add some medicine balls next Tuesday.
400 free with snorkel
6x50 catchup on :50
8x25 open,close, easy, fast on 1min with fins
Todays swim was shorter than I had hoped but I just ran out of time today.