Not too bad today. I didn't feel like pushing but I did some in the end. The 200 fly was ok but not great I just had to beat my swimmers and I did. The 200 IM was ok but I was not going to let at 8 year old beat me when I was so close so I pushed the breast and free. The 50 breast was great for me.
Warmup: (200 Free, 100 Kick w/ board, 200 Free Pull) x2 (1000/1000) 2 Rounds of 10 x 50 1st Round (odds free, evens fly) 2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40 right into2nd Round (all Free) 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40, 2 @ :35(1000/2000) Main Set - My Awesome Distance Set I've always loved 300s for training distance...it's long enough for long swimming, but short enough that you can put near max effort into each swim and not totally kill yourself when needed. 8 x 300 Free @ Desc. Interval: Start @ 4:30, then drop :10 off interval on each successive repFinal 300 is @ 3:20 - make it!I averaged about 3:30s for the majority of these, on #7 (3:30 interval) I dropped down to a 3:26, and on #8 I came in right at 3:20.It's tough (at least for me) to keep cranking it out after that long of a continuous set, but it makes you feel good afterward.100 EZ (2500/4500) 4 x 75 @ 1:15 Free active cool down The guys next to me were doing some insane amount of 75s like they always do, and happened to have 4 left, so I joined them. (300/4800) 20 x 25 @ :30 Odds Fly, Evens Free - just cruise them (500) --------------------------- 5300 Yards I'm happy with this effort, especially for solo in the YMCA lap lanes.
Swam at HSA w/ lots of others. HSA had their annual Christmas breakfast afterwards. We were surprised to see Brook show up after his bike accident. He is doing really well for having a hip and wrist broken 4 weeks ago. Matt coached. SCY 400 Warm up 4 x 100 Kick/Drill 8 x 25 - :30 (Odds build, evens fast) 2 rounds of: * 4 x 100 - 1:25 * 3 x 100 - 1:20 * 2 x 100 - 1:15 * 1 x 100 - 1:10 I should be able to do these faster but after giving blood yesterday, it wasn't going to happen. 3 rounds of: * 4 x 50 Kick IM Order * 200 IM (Descend by round - 2:45, 2:40, 2:35) 200 Cool down (4400 Total)
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards) Air temp of 76, pool at 79, 100% water clarity. Sunny skies with humidity at 65% Warm Up 200 yds FR *Set 1* 4x250 FR on 1:00 rest, as 50 smooth, 100 strong, 100 fast *Set 2* 4(100 DK, 100 Scull, 100 Fly as 25k/25dr/50S) *Set 3* 2(200 BR Kick, 300 Scull, 500 FR Swim) 500 FR as 100 Smooth, 200 strong, 200 Fast Warm Down 200 FR slow motion EVF. Comments A flock of Pelicans were in the lake swimming around the water fountain as the the sunshine was peeking over the lake and the pool.
500 mix up 3 x through 100 @ 1:40 10 yards under water off each wall 100 IM r/30 @ 85% 100 done as 75 sprint/25 ez r/30 9 x 50 @ 60 w/fins -2 kick AFAP -1 EZ swim 2 x 100 @ 1:40 10 yrds under water off walls 2 x 100 IM r/30 at 85% 4 x 50 r/20 -odds stroke AFAP -evens EZ 8 x 50 @ 1:15 w/fins -3 kick AFAP -1 EZ swim 3 x 100 @ 1:40 10 yrds under water off walls 3 x 100 IM r/30 at 85% 3 x (25 stroke sprint r/10, 75 free EZ r/5) 6 x 50 kick w/fins sprint @ 1:15 100 w/d 4250 Even though there was plenty of rest with this one, it was a killer on my legs. I was surprised how far i could go under water without losing too much speed. The short IM's felt strong and I was quick on the kick sets. This was the largest group we have had in a few weeks. I still got my own lane because my intervals were different than everyone elses. I probably should have gone with the faster group but this was fine for today.
SCY/LCM@FGCU Aquatic Center Air temp of 76, diving well pool at 79, LCM pool at 81, 100% water clarity. Overcast cloudy than sunny with humidity at 75% Warm up SCY 300 FR 4x50 on :50 Desc 1-4 *Set 1* SCY 3x500 on 6:15 desc 1-3 5:55, 5:48, 5:45 *Set 2* LCM 1x2000 FR Swim desc by 500 1-4 Warm down: 200 EZ FR/BK Swim Comments: Had a lot on my mind this morning with work projects, and appointments, so made the effort to get in the water to maintain the momentum. Sometimes even with diligent time management practices work projects will stack up occassionaly.Swiming LCM was great with the only issue being the water being a bit warmer than usual.
For my swimming tonight it was either the YMCA lap swims, or nothing at all. So I put in the $6.00 and tried to make the most of it. I just don't really like swimming by myself now after being with the team setting for so long. Warmup: (200 Free, 100 Kick w/ board, 200 Free Pull) x2 10 x 50 Flutter Kick w/ board @ 1:00 10 x 50 Free (2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40, 2 @ :35) (2000/2000) 6(of 30) x 100 Free 1 @ 1:20, 1 @ 1:15, 1 @ 1:10, then repeatI was originally going to do this rotation for 30 x 100s, but that ended quickly. I just wasn't able to get any true speed going, and it was going downhill quick, so I ended it.(600/2600) 200 Free Pull (while waiting for the minute hand to get close to a good starting position on the pace clock, better than just sitting for 3-4 minutes) (200/2800) That Guy's Davis Mile Butterfly inspired me to do this for my main set: Davis Mile Free Pull (the only similarity is the Davis Mile part) 11 lengths, 10 lengths, 9... ..., down to 1 length.Take :10 rest after each segmentTotal time minus 1:40 for in-practice mile timewas 20:55 (19:15 after deductions) for my mile time. My best meet performance from 2 years ago was 18:07. I glanced at the clock a few times in the swim, and was basically holding around 1:10s/100, maybe a hair slower. The lengths 5,4,3,2,& 1 were basically an all out "pull sprint", can't really put the legs into it, but I was moving fast I think.350 EZ Free ------------------------ 4800 Yards and done I got this done in 1 hour 20 minutes, which isn't half bad. I know KNelson's team probably covers at least 10,000 yards in the same time frame, but I was on my own tonight, so it doesn't quite compare. Really really wanting to swim in the Sr. State meet tomorrow (USAS) with the rest of my team, but I elected to do the work Christmas dinner party instead and stay married.
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins @ :40 -- 5 back, 5 belly 50 EZ Main Sets: 5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns 50 EZ 10 x (25 kick w/fins @ 100 pace + 25 EZ) @ 1:15 -- did dolphin kick w/board, 12 highs 50 EZ 4 x 25 fly w/fins @ 100 pace @ :30 -- felt kinda rough, so desisted 100 EZ 5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns 50 EZ 2 x (5 x 50 backstroke kick w/fins @ 200 pace @ :45 + 50 EZ) -- 27 highs -- would have done another round, but calf was cramping 50 EZ 4 x 50 scull Total: 3600 ++++++++++++++++++++++++++ Squeezed in a workout because xmas errands and a high school quad meet today. I'd never been to a quad meet before; rather time consuming. Elbow still sore. It seems to bother me most on backstroke, so didn't do any of that. Hope to hit the gym tomorrow!
After a couple of tough workouts Tuesday and Wednesday, today felt pretty good. Men's group yesterday and then I had some extra time to swim this morning, so I stayed in bed an extra 30 minutes. Man, that rest feels good. Everyone was into their workouts this morning when I arrived, so I swam on my own. But, Peter, Dave, Dave, Roger, and Ray were there. Last night I was blogging with Alex and mentioned ladders. Figure I should back up my talk today. 5x100 on 1:40 (wanted to loosen up and descended these) Ladder set 50 up to 300 and 300 back down - 50 yard ncrements with 5 seconds rest per 50 (Total time 30:30 - Avg. Pace per 100 about 1:18 - good for me) 200 Kick 5x100 Back on 1:45 (around 1:30's) 200 Kick 5x100 Free on 1:30 200 Kick 2x50 Fly (was feeling pretty worn out and just didn't want to do more) 5x200 Back w/paddles on 3:15 (probably too much rest - Descended these down to 2:45) 100 Free - 1:13 (90-95% effort, was surprised, just felt good and smooth until last 10 yards) 5400 yards 100 minutes
I had a great workout today despite once again feeling pretty sluggish during the warm up. We sort of jumped into some quick stuff after a leisurely warmup. Loved the bungee chord work at the end. I always enjoyed this during taper and quality before NCAA and still enjoyed it. Its always great fun to do a 25 in under 8 seconds. Warm up 400 free 6x50 catchup 6x100 free on 1.20, held 1.07 Main Set 4x100 IM's holding best average on 1.30, went 1.15, 1.14, 1.13, 1.11(fly still sucked) 12x25 with flippers on 40 all out, and then treat water with arms crossed. 10x50 free on 35, held 33's 100 easy Sprints 8x25's on bungey chords all out 100 easy Total 3000 yds
So the competition is infectious... it's only been a few days since the SCM meet that Scotty and I did, but already I'm hearing buzz about the Kenosha Y lifeguards putting together a relay and checking out USMS. Scotty and I have been talking it up (separately it turns out, I haven't seen him since the meet because our schedules don't coincide this week). I'm hoping we can eventually get a masters team together to swim regular workouts. My splits on the 1500 looked fairly even... slow, but even, about 3:30-3:40 per 200M. It felt like an even effort: 00:45--01:37--02:32--03:24 04:17--05:10--06:04--07:00 07:55--08:50--09:44--10:38 11:32--12:26--13:21--14:15 15:10--16:04--16:58--17:52 18:47--19:42--20:37--21:32 22:27--23:21--24:15--25:08 26:02--26:53 I was inspired by older competitors at the meet; men and women in their 50s swimming the 1500 in 19:00-22:00. I thought to myself that in 10-15 years I could be doing that too... what do I need to do to get there? Well, first of all I have to swim faster more often probably, and do my interval workouts more consistently, progressively speed up the reps (or decrease the intervals). I'm not sure what a realistic goal for the short term is, though. Long term, I want to bring that Metric/Davis Mile time down another 6:00-8:00. But what should my paces look like now? Can I expect to bring the times down 1:00, 2:00, or more over the next year? My 1750 time has been stalled at around 28:00 for more than a year--though during that time I managed to increase my swimming endurance a lot. My problem, I think, is that I was content with just ramping up the distance and not concerned with improving my speed over that distance... at least not enough to be real consistent about my interval training. Yesterday I did the following 5000 SCY: - 1000 mixed stroke warm-up and drills w/ fins (20:00) - 1000 free in 18:00, alternated: --100s w/ pull-buoy and paddles (around 1:50) --100s free (1:30-1:40) 2:00 rest - 20 x 100 on 1:45 (mostly 1:32-1:34) - 1000 mixed stroke cool down (in addition to free I probably did 400 breast and 250 back) [97 minutes total time] Today I did 3000 SCY in just under an hour Warm-up (700): 100 EZ fr 200 br 200 bk 100 EZ fr 2 x 50 fr up-tempo 2:00 rest Main set (2000/33:30): 5 x thru: 150 hard + 50 EZ free* 1:00 rest 10 x thru: 75 hard + 50 EZ free* *no rest, the EZ free portion was my recovery; the 200s in the first 1000 were right around 3:12, the 100s in the second 1000 were between 1:33 and 1:40. Cool-down: 100 br 100 bk 100 fr I've tried incorporating some of the tips from the new USMS web article on breaststroke (btw, I think the website's new look is pretty cool) and my times are dropping in that stroke! ... 3:50 for 200 in my warm-up instead of 4:00-4:10. If I could learn fly I might even consider doing the check-off challenge next year.
Friday 12/14 AM only SCY AM swim: 500 swim 5x100 @ 1:40 k/s/dr/bld 3x100 @ 1:20 D1-3 100 EZ 50 BR kick 50 BR drill 4x25 @ :30 V.S. BR 100 Breaststroke: 1:03.8 Not a great swim. My groin felt sore during warm-up and after the race. I think I strained it slightly (trying to race breaststroke when I am out of shape still). I will probably scratch the 200 BR tomorrow and just do some scouting for my college team and use the rest of the weekend to train. The groin needs rest so I will be laying off the breaststroke for a few weeks.
Updated December 14th, 2012 at 09:34 PM by Calvin S
Thursday 12/13 PM only SCY at the Chesapeake Pro-Am. 500 warm-up I.M. 5x100 @ 1:40 k/s/dr/bld 2x 3x100 @ 1:20 D1-3 4x50 @ 1:00 15M burst off each wall Events: BR leg of the 200 Medley Relay 1:39.81 (28.6) 3rd leg of 800 Free Relay 7:12.91 (1:54.4) This meet will end up being an eye-opener for me in terms of how bad a shape I am in. I need to buckle down over the next 4-5 weeks to get back in racing shape.
Swam w/ Dave, Dave and Roger. Ray and the other Dave were there but they did more distance stuff. Dave shows up w/ a fresh copy of "his" workouts. By "his" workouts, I think he was implying "not distance" workouts. Dave is a sprinter and he puts up with a lot of timed 1650 or 400 IM sets. So, it's only fair to indulge him in a sprinter's workout every once in a while . Actually, I got a lot out of this workout. The drills we did can only help and I really struggle with speed mainly because we rarely practice it. Look forward to more of these. Eventually, I figured out where this workout came from. Dave has clearly been digging through the [ame="http://forums.usms.org/forumdisplay.php?f=115"]High Intensity Workouts[/ame]. Workout credit is rightfully due to Fortress... thanks! Here's what we did: SCY 650 Warm up 2 x (4 x 50) @ 1:00 1-4 = 25 drill + 25 build (didn't hear this right and did the second 25 easy) 5-8 = descend to 200 pace 50 EZ 4 x 50 torque drill w/paddles @ 1:00 50 EZ Roger explained this to us but I'm not sure I was doing it right. Original interval was 1:15 but it was hard to keep all the distance swimmers on the wall that long. Main Sets: 10 x 50 kick w/fins @ 1:00 odds = 25 @ 200 pace + 25 EZ evens = 25 @ 100 pace + 25 EZ 50 EZ 8 x 25 burst + cruise @ 1:00 2 x back spin drill, fast hands breast, head up free w/fast kick, fast doggy paddle dig 100 EZ Lots of new drills for me. Some were a bit awkward at first. 5 x (25 AFAP dolphin kick w/MF or long blade fins + 75 EZ) @ 2:30 -- either shooter or with board Up until this point I wasn't 100% sure if Dave dreamed this up on his own or found the workout somewhere. Once we deciphered that MF = monofin, I had a pretty good idea of where it came from. Looking through my bag, I had neither a monofin or long blade fins hanging around. I had to settle for my platypus feet instead. Chose shooters instead of board kicking. 8 x 100 swim @ 1:45 1 = 1st 25 fast @ 100 pace, the rest smooth 2 = 2nd 25 fast @ 100 pace, the rest smooth 3 = 3rd 25 fast @ 100 pace, the rest smooth 4 = 4th 25 fast @ 100 pace, the rest smooth 5 = 50 fast @ 100 pace + :10 AFAP kick at wall + 50 EZ 6 = smooth 7 = 50 smooth + 50 fast @ 100 pace + :10 AFAP kick at wall 8 = smooth 100 EZ (3600 Total)
I did a mish-mosh today...still being mindful of recovering. Warm Up 400 FR 4 x 50 Burst n Cruz 1:15 2 x 50 EZ 6 x 50 K Mod 1:30 2 x 50 EZ Main 8 x 25 FL :45 2 x 50 EZ FR 4 x 50 BK 1:00 2 x 50 EZ FR 4 x 50 BR P/FL K w/fins 1:00 2 x 50 EZ FR Post Main 6 x 100 Snorkel and paddles on 1:45 4 x 25 AFAP chute sprints :45 4 x 25 FR Sprints :45 Cool 4 x 50 EZ
Yes it is a kids meet and I will be swimming 200 fly with 2 of my swimmers. I told them both "Beat Coach! That is your challenge." We shall see. I don't get faster. I will knock out my 200 fly and 200 Im tomorrow along with the 50 breast. That will only leave the 400 IM for the next meet and I will have completed my IMX. 500 free 500 free kick every 3rd lap breast 200 free w/strapless paddles 200 back work the turns 200 fly as 50 rt arm/50 lt arm/50 kick/50 swim 200 breast as 100 kick/100 pull w/board only 200 free w/strapless paddles 4x50 from dive 3 fly and 1 breast total 2200 yards
SCY@FGCU Aquatic Center Air temp of 74, pool at 79, 100% water clarity. Cloudy with humidity at 68% Warm up 400 RIMO *Set 1* 2000 IM as 5x400IMs, do as #1-3-5, 25 Steady, 25 Strong #2-4, 50 Drill, 50 Strong *Set 2* 1200 Kick as; 4x300 IMO by 300 Build each 300 by 100 *Set 3* 5(100 Scull, 300 FR) Pull w/Paddles, buoy, tube 300s - did 3:38, 3:34, 3:33, 3:31, 3:30 *Set 3* 4(4x25 on :30) IMO Warm down: 300 EZ FR/BK Swim Comments: While I was swimming in the diving well, the aquatic center staff was moving the bulkheads, setting up the pool for LCM. That means tomorrow I can start swimming LCM!
Updated December 13th, 2012 at 08:37 PM by fdtotten
Swim/SCY/Solo: 600 various 20 x 25 shooters w/fins @ :40 -- 10 back, 10 belly 50 EZ 6 x 50 caterpillar fly drill @ 1:10 50 EZ 10 x 50 free smooth w/paddles @ :50 50 EZ 10 x 50 odds = double shooter @ 200 pace @ :45 evens = EZ kick w/board @ 1:15 -- the double shooters were surprisingly easy, held about 27s 50 EZ 500 ultra kick: 20 x 25 burst + cruise flutter kick w/board & fins @ :30 200 EZ Total: 3300 ++++++++++++++++++++++++++++ Elbow is still fairly useless. Did a cruisey sub aerobic workout with a lot of kicking. I figure I'll take a week off from speed work anyway.
Cardio/FatBurn...working off the surplus baggage I acquired whilst sitting about through thanksgiving...I didn't eat that much...honest... I jammed in a solid 16 mins on the bike HR around 130-140. Then hopped to the elliptical and did another 16 mins around 130-150. Wore a knee support to help the situation out but everything is fine. Afterward I hid the mat for core work. 2 times thru: 30 x Plank Kick Backs 2 x 15 (L&R) Glute-side raises :30 Core Twist on ball 12 lower-back hyper extensions over ball 15 lower-back leg raises over ball Thinking about enrolling in self-defence classes...I'm fearful of jealous husbands attacking me...need to be prepared. Off to PT...which is likely ending today or next Tuesday.
Workin' on my free technique today. Coach padded the intervals so we could concentrate on tech. and picking up the pace a little. I was able to neg split the "base" swims and descend the others. It felt good to just swim. 400 IM drill 6 x 75 @ 2:00 done as -50 sprint kick -25 sprint swim Base swims @ 70 % 2 x swims @ 85% 25's @ 95% 500 @ 8:20 2 x 250 @ 4:15 4 x 25 @ 45 400 @ 6:40 2 x 200 @ 3:30 4 x 25 @ 45 300 @ 5:00 2 x 150 @ 2:15 4 x 25 @ 45 ** last one from the blocks 200 w/d Felt great! The slower intervals probably had something to do with that. My turns and stroke are finally coming together. Had a lane to myself again. I have a slight problem with crossing over with my left hand. When I have a lane to myself I can use the black line as a guide to keep my hand placement where it needs to be. Like paddling my surfboard. I just found that balck line because another problem I have is keeping my head down. Who would have thought? Do they have them at all pools?
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