So startled to realize it is September!
Decided to up my ante to 5000 per day until I get my parents settled, on every day that I am allowed to swim. My birthday swim on the 16th was 5600, so I'm going with that "theme" I suppose.
Up & Down the ladder by 25's - (25/50/75/100/100/75/50/25 repeat) Pull on mod interval (Shoot, thought I could go faster than I'm going today!)
8 x 50 kick
6 x 150, alt IM twitch & free on 2:30 & 2:15
2 x 100 pull no bouy (while I think up the 2nd half of workout, lol)
Shoot - everyone else got out of the pool, including the kids, and now being inundated by the sidestrokers & noodlers - which pushed me into a ladder lane, making it ever so easy to flip ON the dumb ladder. (Shoot! that hurt!)
600 steady state
3 x 200 pull
6 x 100 IM
Water was COLD today.
Good to be back home!
1 X 250 4:00 3:45
2 X 100 1:40 1:30
4 X 50 descend 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
1 X 100 kick 2:15
1 X 100 swim 2:00
1 x 200 free 3:00
4 X 50 strong 1:10 #4 on 1:30
Three rounds. 50's are choice.
4 X 300 pull 4:00
WARM DOWN: 4 x 50 easy
I coached last night and was a little late getting home so ate late but managed to get to bed before 9pm. I slept pretty well but woke before my alarm. The coaching is going well and the 11/12 year olds are great. I am having a lot of fun! We worked the kids pretty hard yesterday and one of the little girls who seemed to struggle got out at the end with a smile from ear to ear and said she had fun; it made my day.
Todays practice ice was low yardage and high intensity.
400 free with snorkel
8x50 catchup on :45
6x100 IM on 1:25
16x(50 at race pace straight into streamline vertical dolphin kick until the clock read 1:30 followed by :30 seconds rest)
I think allergens are high today because I was a little winded at the end of warmup. We had a lot of people at practice today which was good but it did seem more challenging for Tom so I did extra while we waited for him. The IMs I held 1:08-1:10s and tried swimming them smooth. My fly felt a little off today. I believe I swim fly best when I am already warmed up and I was not feeling this today. Times were fine, but the fly seemed harder than usual. The race pace set was interesting. On one hand more rest than usual but the vertical dolphin kick was hard especially when Tom was standing over us(no getting away with lazy kick ). I was able to hold :25/:26 on the 50s and felt pretty good considering.
Another really busy day yesterday so I am playing catchup.
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.
5x(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
My plan to use some medicine balls will have to wait a while, I woke up with a really stiff back and did not want to overdo it today. As the abs went on my back felt looser and looser which was what I hoped would happen. I think I slept wrong.
400 free with snorkel
6x50 catchup on :50
8x50 kick on 1min
8x25 open,close, easy, fast on :40 with fins
i felt good on the kicks today and was able to hold :38/:39s throughout. My fins ripped even more and this is the week I get new fins for sure.
6 x (25 AFAP, 75 ez)
Updated September 2nd, 2015 at 09:05 PM by Doug Martin
with Aquatics T2 members. I think the lanes were all full some sharing a lane so, about 10 people? Two people did the 10k.
I had my husband agree to do my splits, which was his first time with the watch. He did a good job.
I can’t find my split sheet ugh, but my time was 1:49.5 something. My last race and training was around 2010. The good news is that the last 100 meters leg of the race my split was a few second faster than my very first 100 meter lap. I still had umph!!!! I tend to like short course, but swimming in the Gulf has made me consider other length races.
Today I was on the water, not in the water. We put the mast up on out Rocket 22 boat. It is a very touchy sailboat boat. We are still getting to know it. Today was just a motor- 8 miles from the boat ramp to the cove where we will keep the boat.Looking forward to sailing and racing her!
1200 worth of drills
3 x 500 worth of drills
Didn't exert myself physically in the pool today. One drill accomplished today I feel will be very beneficial is the one arm free, fisted drill, breathing bilaterally every 2nd (one arm) stroke keeping one goggle lens under water.
Yesterday I had a sore throat. Today I have a sore throat with mild flu symptoms. I feel somewhat lethargic. On a good note my physical injuries all seem to be fading.
Ran to gym at my lunch hour, from parking lot at work (0.6 mi in just over 4 min)
4 x Dips / Pullups superset
Dips - 8 reps with added bands resistancePullups - 5 reps done as 12 second negative resistance reps (mild hop up to top of rep then slowly extend down)
RC and shoulder joint exercises
Ran back to work place (0.6 mi in 4.5 min)
Updated September 1st, 2015 at 08:34 PM by __steve__
Swim/SCY/Solo @ Pitt
8 x 25 shooters w/fins @ :45
8 x 25 burst SDK + cruise @ 1:00
8 x (25 AFAP + 75 EZ) @ 3:00-3:30
-- extra 50 EZ after #4
200 EZ at end
8 x 50
odds = free w/Lochte turn @ 1:00
evens = EZ @ 1:30
10 x 25 dolphin kick w/board & fins, hold best average
I got pretty devastating news yesterday after I swam at Pitt, probably for the last time. Pursuant to their new security policies, I no longer have access to Pitt during rec swim hours. I think it is really overly bureaucratic rule mongering. I had warned them that this would likely cause me to quit coaching as access was a condition of my job. But they don't really care about masters. So I have nowhere decent to swim. There are no public pools in Pittsburgh. I only have access to Sewy Y, which is 3 feet deep in one end and 40 minutes away. Oh, and LA Fitness, 22 yards and 3 feet. I can't train indefinitely in pools like that. Hard for freestylers to understand, I know, but my training is SDK-based. Right now, my options are:
1. Quit masters swimming bc I live in Pittsburgh, land of sh*tty pools. This is a serious option. Swimming has been pretty difficult for me since moving here, and I'm tired of banging my head against a wall all the time.
2. Quit coaching and go to the Pitt practices, tho those workouts are not designed for sprinters to say the least. And the lanes are very crowded.
3. Keep coaching and try to swim at 7 pm when workout is done (if I'm not thrown out due to new policy). However, this option is particularly awful for me bc I would not see Lil Fort 3x a week as she has XC after school. And it is not fair to her.
4. Muddle through for the next few months and try to take a class at Pitt or CMU next semester. I don't even really know if part time adult students even have access to the pool. This doesn't appeal to me either, and I couldn't do that and coach and train.
I guess I'll think about it for a couple days. Right now, I am very upset. I live in a major city and can't find even one lane that is 6-7 feet deep. Who would have thought?!
Updated September 2nd, 2015 at 10:51 AM by The Fortress
Had just enough time to loosen up a little before work. Hoping to get in a quick jog this evening.
--500 slow pace, 500 gentle build
200 back at about 85-90%
200 easy swim
Nothing exciting here
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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.