Tired from coaching this weekend but it was great Sandra did really well.
We diddn't have a clock for the first part of the workout the first set I did using my wrist watch.
500 Breast kick w/brfins
5x100@:10R back kick w/fins burn thighs burn
10x50@1:00 Breast pull w/paddles & fins use dolphin motion
500 Free every 3rd lap FAST Breast
5x100@1:40 Free #1-4 with min 4 beat kick # 5 normal 2 beat
Total 3500 yards
This week started out so promising!! I was on my third day in the water in a row! Kinda worried that my arms might not hold out for day 6, but excited to be back at it, when blam! Out of nowhere, I get hit with a nasty vomiting virus!! 1:45 in the morning Thursday morning I was rewriting my plans for the week. Friday morning I realized I was now back to my usual "pace" for GTD and that I wasn't going to be back in the water until Saturday at the earliest. Saturday, I was determined, I was going to get in 5000, no matter how ugly it was, just to get the darn distance in! Then I actually dove in the pool, and in about 25 yards realized I should've stayed home because I still felt pretty puny. I limped through 1500 and then tucked my tail between my legs and went back home to bed. Took off today too - can't believe I get sick the week I get a new grandbaby! Can't go visit the baby and breathe nasty germs on her! Her might get sick too! And then her mommy might get really pissed off & not let me come back for a while! Poo.
On the positive side - feeling much more myself today. Got in lots of baby time - now have lots of baby clothes in the dryer & my swim gear in the car for AM practice. Maybe this week I'll get a bit closer to that darn GTD pace clock!
Updated February 27th, 2011 at 11:25 PM by Celestial
Managed to get a quick swim in before the warmups for the kids state meet. only 2000 yards then off to coach. I AM TIRED!
They did an awesome job.
1000 Free as 200 swim/pull/swim/kick/swim
3x200@4:00 Fly as 50 rt arm/50 lt arm/50 kick/50 swim w/fins
200 free kick w/fins
200 free easy
Total 2000 yards.
Mini Drylands, 45 minutes:
broomstick twists & dislocations
med ball slams, 2 x 10
flutter kicks on bosu, 2 x 50
bicycles on bosu, 2 x 25
long arm crunches, 50
hip hinges, 20 x 1 x 10, each leg
RC work, 15 minutes (arm extensions, external rotators, chops on yoga ball with hand weights, scapular scrunches, arm circles, cavic drill with hand weights)
Stretching/Yoga, 30 minutes:
One day, I'll list and provide links to my stretches. Too busy now -- must watch the Oscars.
And one of USMS's own, nationally ranked Susan Dawson-Cook, has produced her own DVD on stretching. Check it out:
This was another "Technique Sunday."
3 x through:
100 single arm (alternate left & right by 25)
4 x 25 shooters
2 x 50 drill
#1 = fly
#2 = back
#3 = breast
-- For breast, I did the "shooters" as 1 pull 3 kick. I did the 50 drills as BR pull.
8 x 25 breast drill
alternate dolphin kick with breast kick
-- My timing is still off on my breaststroke kick. Though I did realize that when I'm kicking, I'm not kicking very hard but going through the motions because I'm usually focusing on a quick recovery. Doh, might go faster if I think about my kick instead.
16 x 25
odds = easy speed fly
evens = easy
8 x 25 breast drill
alternate dolphin kick with breast kick
8 x 25
odds = easy speed fly
evens - easy
-- I wanted to do more, but there was a portly noodling type in my narrow lane. Just made it extremely difficult.
Total: 2700 meters
Mini was at a volleyball tournament, Lil Fort at a birthday party and Mr. Fort cycling, so I headed out to the gym this afternoon. It was unusually crowded in the pool. Good thing I didn't have a serious workout planned!
I've seen all the Oscar nominated movies except Winter's Bone. I'm torn between The Fighter and The King's Speech for best picture, though I guess the favorite may be The Social Network.
I did finally get myself signed up for the Warrenton meet (100 fly/50 fly/100 IM) and I saw that the meet was up to 85 people. I'm hoping my foot won't hurt to go off the blocks. My right foot is in the back position, so I need to bend it and push off. This round of PRP seems to be hurting slightly longer than the previous times. Perhaps this is because the doc focused on the inside of the foot, which is always being worked. I wasn't really sure what times to enter. I rarely swim the 100 fly and 100 IM untapered. In fact, due to meet line ups and such, I haven't swum the 100 IM since December 2009. I probably ought to swim one in practice!
Updated February 27th, 2011 at 09:49 PM by The Fortress
Saturday was a short swim with the Nasti Tribe! Here's how it went:
**400 Warm-up swim
**3 X through:
350 pull on 5:30
4 X 25 Stroke on :30
200 swim @ 4:00 (alternate stroke/freestyle)
**4 X 100 Free @ 2:00--all out steady
Sunday was another Nasti swim:
**800 Freestyle warm-up swim
**super 500 swim (recovery 25's fly)
**Repeat 4 X through:
8 X 50 Descending :5 each swim(1:10/ 1:05/ 1:00/ 55:00/ 50:00/ 45:00/ 40:00/ 35:00)
**easy 200 cool-down
This afternoon a few of my Nasti friends organized a 3 mile "Princess of Peace" fun run on the Monon Trail. The run was an effort to provide community based educational opportunities for young girls in Afghanistan and Pakistan. A teacher can be paid for 1 year with each $600.00 raised. There were probably 100 or so kids and adults out for the run. Most people were in costumes; princesses, prince's, and queens!! Awards were given for the best costumes!
Considering I have not been out for a a run since October I was happy to feel great and run at a steady 7:20 pace. Afterwards we all gathered at a local brewhouse for snacks and beer! It was a delightfully fun day and always good to help out our fellow man-kind!
I was really looking forward to today, because after weeks of asking / persuading / cajoling / wheedling / begging, I’d finally gotten a couple of teammates to agree to come do an open-water swim with me in the gulf. (The fact that the water temp has risen to the mid-60s helped.) We planned to go out this afternoon. The only potential problem was the jellyfish situation—the cannonball/cabbagehead numbers had been waxing and waning over the past few days. (And yes, for the record, they do sting—I got mildly zapped by one yesterday, but it left no rash). We left it that I would go out and survey the beach this morning and see how things looked.
Well, there were plenty of my jelly buddies out this morning. They seemed to have brought in reinforcements overnight, although I didn’t see any huge ones lolling around in the surf—there were mostly middle-sized ones whose rust-colored centers were visible in the water, and a fair number washed up on shore:
These probably would have been enough to cancel our swim, but there was worse news. There were a fair number of these critters too:
A number of these were still alive and writhing around while I photographed them. Their presence definitely scuttled any OW swim plans for today—I don’t even walk on the wet sand when man-o’-wars are present, much less swim. I emailed my swim buddies and told them we’d have to cancel.
I was disappointed not to get in a last swim in the gulf, and was feeling kind of down. However, since I wanted to get in the water, and didn’t want to drive in to the aquatic center, I ended up going for a short swim in the “lagoon” pool at the condo development here:
I confess that I’ve always rolled my eyes at such pools. My first thought upon seeing them is an outraged “For the same money, they could have build a real pool, with lines on the bottom, and back stroke flags even!” But once I swam a few laps around this one, I started to see the charm of the thing. It turned out to be surprisingly pleasant to float and paddle around amid fake palm trees and waterfalls. Since this pool is unheated, it is around 70 degrees, which is completely comfortable for me but seems to deter anyone else from getting in for more than 5 minutes. So I had the whole thing to myself for as long as I cared to swim, with a hot tub nearby for warming up and stretching after.
I discovered that I could sight on the edges and swim figure-eights around the pool’s two islands, and not have to worry about doing any turns. After a dozen or so of these loops I began to feel like Gus the polar bear, so I just floated and played in the fountains the rest of the time. So while it wasn’t a real open-water swim, it had no turns, it was definitely fun, and there were no nasty stinging critters to worry about. I’m sold!
RC work, 15 minutes
Stretching/Yoga, 45 minutes
Hottub, 25 minutes
Today was my off day, so I decided to work on banishing the lactic acid in the legs (which were sore after yesterday's AFAP kick fest). All this incidental cross training to keep/get the body ready is really time consuming. But I felt great after a prolonged stretch.
Had a horrible night's sleep though, so need to try to correct that tonight. Every single person in my house was up early on a Saturday: the teens left at 6:45 for crew practice, Mr. Fort got up at 7:00 for a 22 mile run, Lil Fort was up early as usual, my house guests left early to watch the Syracuse v. Georgetown game. My house was a cacphony! I finally gave up on sleep and arose to have a major bakathon, shocking myself as I thought I had shed all vestiges of domesticity. Nothing to rival Gigi though.
After feeling great from stretching, I've resolved to make March the Month of the Stretch. If I fail to blog that I have stretched, you are allowed to engage in vicious personal attacks, snide remarks and cast all manner of aspersions upon me. You don't even have to use the Jazzy fake smilie.
Ahelee left me a very amusing link on Facebook from the McCaffreyCap. http://tv.swimmingworldmagazine.com/...-episodes/9376. I am definitely in need of the "I am Tapering" shirt so that my family might let me stay off my feet. I like the idea of excusable neglect. There is also a funny bit from Eric Knight, who wrote a song about the Mid-College Thread on the college swimming messageboard being shut down. Apparently, discussion was "too passionate." I'm sure we are very tame by comparison!
There was a very nice article in the Washington Post about Jack Conger, PV swimmer extraordinaire, who is actually one of Mini's swim buds. She's off watching him and other swim friends tonight at the Washington Metro swim and dive champs.
Updated February 27th, 2011 at 02:26 PM by The Fortress
This morning I went to the Panama City Masters team scy workout. Here’s how it went:
500 scy s/k/d/k/s by 100s
6 x 50 (25 kick / 25 drill) @ 1:00, odds FR, evens ST IM order
4 x 50 FL/BK @ 1:00, working transition turn
100 IM @ 2:00
4 x 50 BK/BR @ 1:00, working turn
100 IM @ 2:00
4 x 50 BR/FR @ 1:00, working turn
100 IM @ 2:00
200 easy drill/play
5 x thru
25 sprint K
25 sprint K
50 sprint swim
2:30 rest / easy swim
20 minutes or so of start work (dive and back starts)
25 sprint from blocks
It was good to get some pointers on my starts. I worked on going more out than up on both my dive and backstroke start. I finally got the feel of going into one hole on my dive, mostly by getting my head down into a better streamline position before I enter the water—very cool!
***Note: This is a repeat workout that I've done in the past, but it's a good one and I can really keep myself moving, especially when I swim on my own at the YMCA. Feel free to steal it for your own workouts!! I'll post the dropsite for the $5.00 donations later.
6 x 25 Fly @ :30
6 x 50 Back/Breast @ :60
6 x 75 Back/Breast/Free @ 1:20
6 x 100 IM @ 1:40
4 x 25 Fly @ :25
4 x 50 Back/Breast @ :55
4 x 75 Back/Breast/Free @ 1:15
4 x 100 IM @ 1:30
2 x 25 Fly @ :20
2 x 50 Back/Breast @ :50
2 x 75 Back/Breast/Free @ 1:10
2 x 100 IM @ 1:20
Today was unusually busy for the lap swim at the Y. They had 5 lanes setup for laps with 1 lane set up for the .
Each of the lap lanes already had 2 in each splitting the lane, except one, which I jumped into quick. No more than 5 minutes later another 4-5 people came on to the pool deck to swim. I was thinking that this was going to get interesting really quick.
I luckily was swimming with two others who knew how to circle swim, and at least could swim at a decent pace (one was a fellow masters swimmer from another team who was visiting his family in town). I managed to work around/with them for a majority of my set. The other lap lanes were just a disaster as I would occasionally glance over and see people all over the place in their lanes. . I was still laughing on the inside.
300 swim free & baclk
100 kick on back
4 x 100/1:50 pull with P&B
3 x 400/20sr
- Did these on 6:15, went 5:50-6:00-6:00
5 x 100/2:00 ds 3 - 2
- back, went 1:35->1:30 each time
6 x 25/45 FAST
- 2 fly, 2 back, 2 free
3 x 100/1:50 strong build
- back, went ±1:30 for all 3
4 x 25/50 FAST
- 1 ea stroke, IM order
Set #3: Kicks
1 x 600 continuous
- with fins, 200 flutter w/board, 200 dolphin on back, 200 flutter on back, time was under 10:00
150 easy free & back
Total: 3800 yards
The focus for today was to keep my stroke long and work on a little bit of pacing. I have really let my stroke fall apart when my body has had enough lately. Plus, I have struggled with pacing my swims.
Pacing will be my focus for awhile.
The last bit of the "broken" 1000 was a little to fast for me today. I did the best I could and am happy with what I did.
The little sets afterward were really designed to get our strokes back to normal and stretch out.
100 @ 1:20
200 @ 2:34
300 @ 3:45
400 @ 4:48
5 x 100 @ 2:00 BREATHE 3/5/3/5 BY 25 LONG AND SMOOTH
5 TIMES THROUGH
50 @ 50 SMOOTH PULL
50 @ 50 BUILD (PADDLES ONLY)
50 @ 1:20 ALL OUT (PADDLES ONLY)
8 X 50 @ 60
WORK ON LONG STROKE WITH SIX BEAT KICK
I WAS GLAD TO HAVE SOME DRILL TYPE SETS AFTER THE FIRST SET. i HAVE A LOT OF POOL WORK TO DO. ONE DAY AT A TIME.
250 Warm up
3 x 100 Free - 1:20
1 x 200 down worst stroke/back best stroke
4 x 50 IM Order - 1:00
4 x 50 IM Order - 1:00
4 x 50 IM Order - 1:00
4 x 50 IM Order - 1:00
4 x 100 IM - 1:45
4 x 100 Free - 1:30
200 Cool down
Made an apheresis donation yesterday at the Red Cross so I was still feeling a bit sluggish. Never could get my fly going. Negative split all the 200+ freestyle sets. Very thankful to have HSA welcome me in on Saturday mornings.
Hot pool again, too hot for our kind of swimming. I was just sluggish tonight. I think it also didn't help that I was swimming so late in the evening, since I'm normally an early morning swimmer. Pulled out the breaststroke fins for a little speed work/fun.
200 IM Drill
500 Free Pull
5 x 50 Breast Drill w/ Breaststroke Fins (1 P/1 Kick, 1 P/2 Kick, 1 P/3 Kick) @ 1:00
5 x 50 Breast w/ Breaststroke Fins @ 1:00 (:37/:38s)
100 Free @ 1:30 (1:10s)
50 Fly @ 1:00 (:31s)
--Repeat 4 times
8 x 50 Back @ :50 (:41s)
2 x 100 Back @ 1:30 (1:20s)
8 x 25 Breast w/ fins @ :30 (:18s)
25 Fly FAST and outta here!!
Got home from the pool, and my wife and I decided to throw in the intro DVD of the P90X program to get started. It has 2 bonus workouts on it also, so we got started...and holy it works you in places you never knew could hurt!! I can tell I'm going to be sore, but I'm going to try to stick with this as regular as I can. I figure swimming 5 days M,T,W,Th, F, and 5 days of P90X program M, W, F, Sa, Su should be good for me.
I'm not used to sweating like this either...I'm a swimmer!! This dryland is gonna be tough!!
Updated February 26th, 2011 at 02:31 AM by jaadams1
I felt great this morning. Nice strong and so loose. Time for 14 & Under States! They did let masters swim first.
12x25@:30 IM order 3 times
2x100@:45R Free FAST
8x25@:30 IM order 2 times
400 Free w/paddles & bouy
500 Free every 3rd lap 1 arm fly
100 Free easy
Total 3700 yards
I was surprised this morning @ 5:40 a.m. with a call for a 2 hour delay!!!! Seventy minutes later I received another call notifying me school was cancelled today!!!!! Yippee! I had no idea we were getting a storm that would dump 6" of snow and produce high winds. The funny thing is by 9:00 a.m. the wind stopped and the sun came out!!!!
I usually take Friday off; I'm just so spent by Friday it just doesn't make good sense to exert myself physically.
Needless to say I decided to do a short solo workout today!! I spent the morning playing with my new Nook and polishing up the kitchen. I reported to the Monon around 12:30 and did the following short workout in 52 minutes while feeling totally jazzed!
**400 Freestyle Swim
4 X 25 Dolfin Kick @ 35 (12.5 yds underwater, the rest on surface)
2 X 50 Flutter Kick @ 1:00
**Repeat 2 Times:
4 X 50 Freestyle Pull @ 1:00
4 X 50 Drill Butterfly @ 1:10
4 X 75 @ 1:30 (50 fly/25 back, 50 back/25 breast, 50 breast/25 free, 50 free/25 fly)
**200 IM stretched
Time to meditate! I am such a meditation poser
12x75 KPS IM order in 4 sets of 3 continuous thru 3 75's then rest :30
400 K with flips alt 25 under 25 over work dolphin on stomach and back
8x25 sprints 2 of each stroke with flips
4x50 Pull descend on 1'
8x25 IM SPEC drill on :45
3x100 SPEC on 3' 1:17, 1:17, 1:18
6x75 FREE on 2' :47 or :46
12x25 (broken 300 IM order) on :45
200 kick SPEC with fins
4x(50 drill on 1', 2x25 on :30, rest :30) SPEC
4x75 IM order, KPS by 25. 10 sec rest
Good workout today
600 FR/BK by 100s
4 x 50 FL 1:3012 x 25 K :45 3 Mod 1 Fast
100 EZ FR
300 No Fly RIMO 5:10
100 EZ FR 1:50
5 x 50 BR 1:10; 1 Kick, 2 Pull, 3 Fly K/BR P, 4 2K-1P, 5 Swim
200 FR 3:10 last 50 fast held 2:50's
500 Fin kick FR/FL by 25
4 x 100
Kids were doing a nice set today I'm going to use:
4x with fins
1 x 200K w/bd set your own interval.
4 x 25 underwater kick :40
1 x 50 EZ 1:00
1 x 50 Spring K 1:00
This morning I swam the following lc workout, the first part (through the fast 400) with Panama City Masters, the rest on my own:
Warmup: 400 lcm swim + 300 k/d by 50 + 200 pull
8 x 50 FR @ 1:00, odds (12.5 sprint / 37.5 easy), evens (37.5 easy / 12.5 sprint)
5 x 200 pull @ 3:30, negative split each 200, evens w/paddles
4 x 50 kick desc. @ 1:30 [1:10 -> :50]
3 x 100 FR @ 1:30 [26, 24, 22—the interval was scary but I made them!]
2 x 150 d/s/d active recovery
1 x 400 fast [5:39 (23,27,25,22)—happy with this]
5 x 200 IM Kick ->Swim pacman @ 5:00/4:40/4:20/4:00/3:40, focus on great form on swim portions
It was a very cloudy morning. Three different sets of storm clouds rolled through during my workout, but only one brought rain, and then only for about 200m. Still, two-thirds of the pool got out—why rain bothers folks who are immersed in water I’ve never figured out. I love swimming in the rain, and kind of hoped it would keep on coming down (but not thunder), but it did not.
Swim w/Speedo @ OakMarr
6 x 25 shooters
6 x 25 with mini bursts
8 x 50 @ 1:00
a few bursts
10 seconds fast vertical dolphin kick
1 x 50 AFAP
Back shooter w/fins, went high 21
Slipped a bit on the metal wall at the turn so didn't get a good push off
1 x 100 AFAP
Went fly, 55
1 x 50 AFAP
Back shooter w/fins
Felt like I was going faster than first one, but
both feet slipped on the metal and I just slid down the wall and aborted the effort.
3 x (25 AFAP back shooter w/fins + 75 EZ)
Went high 9, high 9, 10
This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time.
I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course.
When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.
Updated February 25th, 2011 at 06:21 PM by The Fortress