1 X 200 3:30 3:20
3 X 100 1:50 1:40
1 X 50 fast 1:00 -
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick
1 X 50 easy 1:00
1 X 75 build 1:30
1 X 100 fast 2:15
Four rounds, choice.
8 X 50 kick 1:15
odd: moderate even: fast
1 X 100 swim
1 X 200 3:20
3 X 100 1:40
Descend 200's 1-3
100'S; each round faster
WARM DOWN: 4 X 50 easy
Wow, the day after a meet swim isn't all it's cracked up to be!! I felt good for about 50 yards, and after that it just...
I don't think the 6 degree temperature increase from the one pool to the other is very good either. I really enjoyed the 78 I swam in yesterday. 84 is just way too relaxing to lap swim in!
Cooldown from yesterday's meet practice:
8 x 50 Flutter Kick w/ board @ 1:00
6 x 50 Flutter Kick w/ board @ :55
4 x 50 Flutter Kick w/ board @ :50 (last 3 were touch and go)
2 x 50 Flutter Kick w/ board @ :45 (I just kicked another 100 at this point)
5 x 100 Free Pull @ 1:20 (1:15-16s)
24 x 25 free on 1:00, warm up through beginning of set
maintain 17 - 15's by 6th one
200, total of various glides - getting better at streamlining
I suck at dolphin kicking
Updated January 14th, 2014 at 11:48 AM by __steve__
Yesterdays swims went well but the 200 fly did not go like I had hoped. I knew I had to attack it more and I did, I died after the first 100. Oh well I will try again in February, March and April. A 50 free after the 200 fly is not a good idea, especially when my coach puts my time in at a 28 instead of the 30 I told him to use. The 400 IM went really well and I was really just cruising that one. I would love to see how it could have gone if I attacked it.
500 free kick w/zoomers
5x200@3:00 free w/strapless paddles & bouy descend went 2:52, 2:49, 2:47, 2:44, 2:40 that was all I could muster today
500 free kick EZ w/zoomers every 3rd lap AFAP
6x100@:15RI w/snorkle #1 free swim #2 free underwater recovery #3 free kick #4 free swim #5 torque drill w/paddles #6 accordian drill
200 free maintain 6 beat kick
200 free EZ
Total 3500 yards
This was more of a survival type swim meet for me today. I haven't been swimming a whole lot over the past couple months with my mother in law gone, as well as my house rebuild project going on. The first "problem" is solved as my MIL is back, but the house fixup will be going for a while.
I did minimal warmup, figuring that it wasn't going to help me that much, but too much could hinder my performance by taking away valuable energy.
I'm getting all these splits off the computer timing tapes, which I luckily have since I'm the Top Ten/Records guy for the LMSC. They have an old cable for the timing system and it doesn't transfer the touchpad 50 splits from the timing computer to the laptop with Meet Manager, so they have to manually enter all the finish times. Doing splits would be way too much work...but I can look after the fact at my own times.
All splits from the tape and my rough estimate subtraction math...
400 IM - 4:52.34
29.0 / 1:02.78
39.1 / 39.0
42.5 / 42.8
34.0 / 32.3
I knew this race was going to be tough, but I didn't expect to see 1:02 on the wall as I was going on my back. It definitely hurt, and I just held it together as best I could.
400 Free Relay (did leadoff leg): 27.27 (55.42) - we were 2nd place on the relay
My goggle filled with water off the dive, I just swim this relaxed, breathing every stroke. Powered off the 50 turn with about 10 SDKs and came home as best I could...that's why it was nearly even splitting for a 100.
200 Free - 2:00.28
28.11 / 30.7 (58.84)
31.2 / 30.1 (1:01.3)
Originally my intention was to swim the 200 Fly in this race, but I decided otherwise on that after the 400 IM earlier. Wise choice on my part.
Looking back at the tape splits, I can see just how close this was.
I was 0.02 ahead at the 50, about 0.3 ahead at the 100, 1.1 ahead at the 150, and then barely touched him out on the finish by 0.07. This young buck 23 year old always seems to be a little Sammy save-up when it comes to races like this. I had to really put my head down for the final 6-7 stroke cycles (normally I'd probably have taken 5 breaths or so during this), but it's probably what got me the win.
200 Medley Relay - (Fly split) - went 26.4 - 1st place on the relay
I figured I could do a 50 okay.
200 Fly - 2:17.44
28.96 / 33.9 (1:02.89)
37.1 / 37.4
I didn't feel "normal" on this race, and just held it together by backing off after the 100. I managed to keep my breathing pattern good, just backed off the intensity. Happy to have lived through another one!
200 Free Relay - anchor leg 24.1 - we got 1st place by about 1 second.
Came from behind throughout the relay after we gave away a 4 second deficit on the 1st leg. I dove in basically tied with the other team's final swimmer. It's fun finally have a relay team group in my workout group that I can finally race with. In the past I'd be the young gun with a bunch of AARP members.
50 Fly - 27.09
I got beat on this one by about 1/2 a second. I just wasn't ready to sprint on this one, but I was gaining on the 2nd length. ...just 5 more yards...
500 Free - 5:27.41
30.4 / 32.9
33.5 / 34.0
33.6 / 33.0
32.9 / 32.7
32.4 / 31.7
I managed to negative split this one 2:44.4 to 2:42.9 (about 1.5 seconds!)
I was definitely a hurting guy prior to this race...fully exhausted, and just dove in swam "EZ" at the beginning. I glanced at the clock at the 200 and it said 2:10. In my head I thought that was wayyyyy too slow, so I tried to crank it up and actually felt really good doing so. Go to the legs!! That's why I do those insane kicking sets even now in my YMCA lap lane practice!
Brazilians visiting the age group team again this week & next - sorta crowded in the pool. Also, new guy showed up - 23 yo who's been out of the water 8 months and says he's super out of shape, but looks like he's gonna be super fast once he gets back into it - we spent to much time talking and getting to know him (rather talk than swim, I guess!)
20 x 100 @ 1:40 - sounds like an easy interval, doesn't it? hahaha - not when you're not used to LC & you have to do TWENTY of them!! Luckily I got 15 sec rest or more on all of 'em.
8 x 4-cycle speed play @ :30
6 x 100 kick @ 2:15ish (hard to see the clock due to the fog & distance)
500 pull no paddles
300 breast/free by 50s
Total: 5200 LCM
We did the 80 x 25 workout today and I added some IM work afterward (moderate pace).
Here's how it went down:
400 EZ on 7:00
100 IM on 2:00
20 x 25 BK on :45 (these were :19-:20 range)
20 x 25 FR on :45 (these were :15-:16, maybe a :14 in there)
2 x 50 fr off the blocks (hard, the first one we didn't get a time on b/c of a stopwatch issue; the second one I brought in at 31.13, but didn't have much in the tank... so I'm guessing that first one was faster; darn you, stopwatch!)
20 x 25 FLY on :45 (was holding :20-:21 on these for the most part)
20 x 25 BR on :45 (working hard to hold :25)
1 x 400 IM on 8:00 (6:50)
2 x 200 IM on 4:00 (3:25s)
4 x 100 IM on 2:00 (these were slow and relaxed, trying to cool down)
Drylands @ LA Fitness/Home
battle ropes, 6 x :15 AFAP + :30 rest
power wheel roll outs, 3 x 15
flutter kicks on bosu, 100
long arm crunches, 2 x 50
single leg deadlifts w/DBs, 20 x 2 x 12 each leg
extreme angle iso squat, 2:00
explosive push on double cable machine, 35 x 2 x 30
explosive leg extension, 75 x 3 x 15
lows row, 90 x 1 x 8, 100 x 6 -- think I shouldn't have done 100, my elbows are kinda sore from that
overhead squats, 45 x 3 x 8
squat jumps w/bar, 45 x 2 x 8
calf raises, 90 x x 6
good mornings, 70 x 3 x 8
Stretching/Yoga, 20 min
Swimming, 700 yards
-- I just hopped in the pool for an easy swim. The pool is just like all the other crappy LA Fitness pools. It was also cloudy and hard to see the wall.
Going to get in a swim tomorrow and then I have a massage booked for Tuesday. It's one of the gift certificates my team gave me and he comes highly recommended. I did read with interest in Swimmer that David Guthrie swears by frequent massage (and his P2Life supps). I'm going to try having a protein shake before bedtime to see if that has any effect. Fort Son swears by that too.
My coach asked me to be at the pool at 7.30am this morning for a meet warm up, fast swim and warm down. So last night I set my alarm for 6.30am. Unlike the rest of the week I was awoken by the alarm shortly followed by my wife shouting at me; she did not realize I was swimming this morning and she was not happy. I need to do some groveling once she is up and about this morning.
Despite this I headed to the pool this morning and did a meet warm up, followed by a fast 100 off the block followed by 4 fast 25s, using the electronic timing setup for the meet.
400 swim with snorkel concentrating on being long in the pool.
8x50 catchup on 45
4x100 kick on 2mins holding 1.25s
4x50 up tempo on 45s holding sub 30s
100 AFAP from a dive
2x(2x25 the first from the block with a turn, 15 seconds rest and then another 25 from a push with a turn)
I felt good in the warm up and overall strong. I went 50.1 from the dive on the electronic timing system at the pool, which was about .5 seconds quicker than I went at the meet in December(still slightly slower than my meet swim in Nov). Despite not being a 100 swimmer i can swim quite quick in this event and since i dont feel easy speed yet I was pleasantly surprised and generally very happy with this effort. I think this is a good sign for next weekend. Fingers crossed with another week of rest i will hit my taper just right next weekend. The fast 25s I went 10.7 and 10.8 from the blocks and 11.7 and 11.8 from a push. These were again good times for me to my feet.
30 x 15.5 turn drill (hypoxic) on 0:20
from low 11's to 9'snot quite to failure by last but close1 to 1 work to rest average
10 x 50 free WF on 1:00
5 x 50 free WF on 1:30 - maintain steady 6-beat (with no partial kicks) while permanencing to stroke rhythm
2 x 25 FK well rested for times
18 - 19's
Right knee tender from (likely) a dryland activity
Have noticed my free 6-beat had distilled down to a KICK-KICK-kick-KICK-KICK-kick that I assume attributed from a body driven style. Maybe I can improve from redeveloping the kick. All but one (Nystrand) 50fr superhero's kick solid every beat. My upper body leads the stroke and the core kinda connects it to the kick, and the kick also showed where my stroke is lacking, which is likely the cause. Had some difficulty at first, but after leading with the kick, and adjusting stroke to it did I pinpoint the cause finding my rhythm was off rotating left (driving left shoulder down).
Updated January 12th, 2014 at 03:52 PM by __steve__
I managed a great 200 breast considering I don't swim it much because of my knees. My 200 IM was 5 seconds faster than my best last year.
Tomorrow is the 200 fly, 50 free and 400 IM to finish my IMX. I want to go 3:12.07 or better tomorrow in the 200 fly. Hopefully I can get there.
Swim/SCY/Solo @ Pitt
4 x 25 shooter w/fins @ :40
2 x 25 burst SDK + cruise from a push @ 1:00
5 x 30 burst SDK + cruise back from the blocks
4 x (broken 100s + 100 EZ)
done as 4 x 25 @ :40 @ target 100 pace, no fins
1 = free, goal = 14+ (13/14/14/14)
2 = free, goal = 14+ (13/14/14/14)
3 = breast, goal = 18+ (17/17+/18/18 high)
4 = flutter kick w/fins, hold :11s
After the first set, I was pretty convinced that I couldn't do 20 x 25 @ 100 pace without fins. But I decided to give it a try with freestyle, expecting to miss a few. I also bumped the interval to :45, consistent with what Rushall says is acceptable for older drop dead sprinters.
20 x 25 @ :45 free, no fins
-- trying to hold 14+s
-- made them all except #20 where I cramped and couldn't swim through it.
-- getting to 30 of these reps seems really hard
I was pretty tired when I got in the pool. My shoulders felt fatigued form all the fly yesterday. But that didn't stop me from having a good workout.
I've been thinking a lot about USRPT lately. So far I have the following thoughts:
1. RPT is not all that new. Salo and his high intensity style workouts have been around for awhile.
2. Rushall takes the idea of RPT and isolates it to the exclusion of everything else -- literally.
3. He ignores research on the important of strength training.
4. He is a bit cult-like in his declarations. Sometimes I feel like he's a swimming scientologist.
5. I don't think USRPT applies at all to 50s, and Rushall seems to have conceded that they're unique.
6. I think equipment helps and can transfer. Honestly, fins helped me become a great kicker.
7. I don't mind using his 20-30 x 25 set to train for 100s, but that won't be the exclusive way I train for them. I will still use high intensity max rest sets as well.
8. His sets are a great way to maximize your race pace training. But is maximizing RPT really a value in and of itself? More is better just for neural patterning? How much neural patterning do we need?
9. Do you really have to go all in with USRPT? Or can you dabble in it for certain events?
Yesterday I got in for a throw down challenge workout that Scotty texted me, but just didn't have the energy at the end of the day... I was swimming slower than I have swum in a couple of years; just not recovering as quickly from the hard workouts this week. Here was the set:
6 x 500 on 10:00
500 EZ warm-up
*I was so worn out by this time that I decided to break up the fly into 5 x 100 on 2:00. Ran into Scotty today and he said when he did the workout (the one he proposed!) he felt too tired so left out fly altogether... I win. (Though his 500 times were a lot better on the rest). My EZ free warm-up actually felt quite hard even though it was slower than my usual warm-up pace. My third freestyle 500 was basically just a slow recovery swim. I was sore and ached all over.
Today I did 20 minutes (4K) on the rowing machine and 20 minutes of stretching on the mat to try to loosen up... even the rowing feels hard now. I got into the pool and did 1700 in drill after that. Not very impressive. hopefully i'll be a little better recovered for tomorrow's 80 x 25 on :45 workout with the gang.
Swimming = 16.75 miles
Rowing = 23K
Updated January 12th, 2014 at 01:05 PM by mcnair
If you are a Masters swimmer, you know there are a lot of swim meets during the winter months that you can choose (or not) to participate in. In our area, we have a series of meets that start in November and go through March. There is one meet per month. Our Coach, Sue, usually trains our group in such a way that those who wish to compete in the meets are prepared to do so. There is an extra boost to this training that starts in January. That means interval speed training, starts of the blocks, IM sets (or stroke sets-doing something other than Freestyle), and general technique work. Meanwhile, back at the U.S. Masters - national level, there is a competition called the 1 Hour Postal Swim that runs from 1-31 January. Yes, that's right. You guessed it. We are training for meets, but we (many of us, anyway) are going to participate in the Hour Postal, as well. We don't often get much in the area of long swims to prepare for the Postal because we are stroking it out and doing shorter distances to prep for meets. This year, thanks to Sue (and the wonderful management at our pool), we are being given the opportunity to train for the Postal. We are getting an extra hour of practice one day a week for the next couple of weeks to do some long swims. Yay! I am so excited! Wish us luck! And, here's hoping the weather doesn't ruin our long swim training time!
I woke up early again this morning and once again felt pretty good. My daughter had two school events on Wednesday and Friday; her squad does not swim on Thursday and there is a meet this weekend she is not swimming. As a result she would have missed 5 days of practice and with her having an open meet next weekend we decided she would swim with me on Thursday and today. She did awesome on Thursday as I previously blogged. Today she did even better, swimming with the masters and doing most of the sets we did and this time without fins. I am so proud of her.
Today's workout was a mix of aerobic and up tempo pace work.
400 swim with snorkel
6x50 catchup on 45
12x50 drill swim by 25 on 1min
4x(200 even pace on 2.30, 50 back on 40 fast, 50 easy recovery on 2mins)
3x400 swum #1 with snorkel and over kicking, #2 perfect stroke, #3 strong on 6mins
4x25 swum, 12.5 easy, 12.5 fast with turn, and 10 seconds rest
I felt quite good on the 200s going 2.01,2.00,2.00,1.59 by round. The 50s back felt really strong and I held 31s throughout. This set was good because we had lots of rest. My daughter did 150s to my 200s but on the same times on her 150 as my 200 and the same time on the fast 50 back. On the 400s the last one I went 4.15 and felt pretty good(probably 80-85% effort) the other two I held 1.10 pace per 100. I am slowly starting to feel better.
We are doing a meet warmup, one quick swim, and a meet warm down tomorrow. It's been good the past three days swimming under 4k and I am really looking forward to next week. I have arranged to be off work on Thursday so will shave down after a short swim ahead of the meet Friday. Can't wait.
Have I said, I am so proud of my daughter, she rocked today!
20 x 25 @ 1:00
Drill, bk, drill, br
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board 25 FR/25 BR
100 I.M. drill
5x100 @ 1:20 D1-5
8x25 @ :40 V.S.
4x75 @ 1:20 BEST AVG (41.4, 41.6, 42.4, 42.5)
3x100 @ 1:10 AE (1:03, 1:03, 1:03)
4x50 @ :50 200 PACE (BK - 33.2, 34.1, 35.0, 35.1)
3x100 @ 1:10 AE (1:03, 1:04, 1:04)
4x75 @ 1:30 k/dr/sw I.M.O.
4x75 @ 1:00 Descend by 25
8x50 @ :40 swim w/ grab paddles
12x25 @ :15 rest odd: V-sit scull, even: under H2O FL kick
4x100 @ 1:45 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:40 FR kick w/ board
200 @ 2:40 BK pull w/ buoy + paddles
4x100 @ 1:30 FR kick w/ board
Swim/SCY/Solo @ Pitt
4 x 50 fly drills
8 x 25 shooters w/fins @ :45
8 x 25 burst + cruise @ 1:00
4 x 25 AFAP from the blocks + 75 EZ
-- IM order
-- I felt really sore from weights, but my times were typical of what I usually go sore or not
20 x 25 fly @ 100 pace w/fins @ :40
-- My goal time was 11 high-12. I made them all! I was quite surprised given how sore I felt.
-- I did reduce the # of SDKs off the wall to 8-9.
-- I guess next time I do this set I will add repeats. I don't think I can reduce the interval yet and Rushall specifies 30 x 25.
20 x 25 backstroke kick w/fins @ 100 pace @ :35
-- I reduced the interval on these. My goal time was still 12.
-- I missed #11 and skipped #12 and then made the rest.
-- I took 9-10 SDKs off the wall.
I quite like the Rushall 25 sets for working on 100 pace. I didn't have any lactate acid build up. The hypoxic element and my lack of aerobic conditioning are really the limiting factors. Well, and the 25s do get more difficult as you progress. It was a mental challenge for me to get through 20 x 25 fly. But doing this set will give me some confidence for my 100 fly this season. Yeah, I know Rushall doesn't like fins, but I'm never doing that many 25 flys without fins or my shoulders would likely break off.
I've been doing weights for 4 weeks now. I am due for a recovery week where I skip them. That will make my pool workouts more pleasant for sure!
I did enter myself in the Allegheny Y meet on Jan. 19. But I am not at all exciting about racing right now, so I may bail. We'll see as it gets closer.
I figure that swimming 2-3 days a week is sufficient enough to keep my body in shape. Actually keeping it in superb racing form, I doubt it, but we'll just have to see with this weekend's meet on Sunday. At least it's right here at home.
I also have to deal with a 12 hour workshift tonight, ending at 3:00am, then have to wake up on limited rest to prepare for and host a birthday party for my daughter...then off to work again Saturday afternoon again. I love my job sometimes!!
All this in turn with working on my house project has made me one tired James, but that's not going to stop me from giving it all I can at the meet. I did hold back a little bit on my event selection, but not much.
400 IM, 200 Fly (in the 200 Free event), 200 Fly, 50 Fly, 500 Free.
It's a low turnout this year, at least on the online entries...only about 40 or so. We'll see how many paper entries got turned in. This LMSC tends to have quite a few of mail in entries as the online thing just went "live" with us last season...but it is catching on quickly.
My swim this morning...as I drug myself across the pool deck before waking up on splashdown:
Kick Set (all flutter kick w/ board):
4 x 50 @ 1:00
3 x 50 @ :55
2 x 50 @ :50
1 x 50 @ :45
4 x 50 @ 1:00
3 x 50 @ :55
2 x 50 @ :50
1 x 50 @ :45
That double descend was fun...especially on the 2nd one but I made them all
4 x 175 Free Pull @ 2:15 (held them between 2:00-2:03)
4 x 75 Free @ 1:15 (attempt to hit or beat my college lifetime best 100 Free time - 46.75)
I was around :46-:47 on all of these. Hard to believe I used to be that fast.
I was lazy at this point and got out...plus I had to meet my dad back at home to work on the house.
12 X 100
4 on 2:00
4 on 1:50
4 on 1:40
4 X (8 X 50
Round 1: kick on 1:15
Round 2: free :50
Round 3: stroke--2 of each-- 1:15
Round 4: 25 sprint/25 easy- choice - 1:15
Break between rounds
4 X 400 pull 6:15
1-3: negative split #4 best effort
WARM DOWN: 4 X 50 easy