The idea here is that if your mind is focused on where you are in the set you won't have much time to feel any pain. These sets are a bit on the complicated side but there is a pattern that isn't too hard to follow. Even though this workout long on yardage, it goes fast.
500 Warm up
3 x 25 - :30 Fr/Bk/Fr
3 x 35 - :30 Fr/K/Fr
3 x 25 - :25 Fr/Fl/Fr
3 x 25 - :25 Fr/Br/Fr
3 x 50 - :45 Fr/Fr - Fr/Fl - Fl/Fl
3 x 50 - :45 Fr/Fr - Fr/Bk - Bk/Bk
3 x 50 - :45 Fr/Fr - Fr/Br - Br/Br
5 x 50 - :45 Fr/Fr - Fr/K - K/K - K/Fr - Fr/Fr
Here's where it gets a bit complicated.
7 x 75 - 1:15 (This was originally on 1:10 - adjust to your pace)
* Fr/Fr/Fr - K/Fr/Fr - K/K/Fr - K/K/K - K/K/Fr - K/Fr/Fr - Fr/Fr/Fr
7 x 75 - 1:10 (Originally 1:00)
Same as last set of 75s except change kick for stroke
9 x 100 - 1:45 Convert Kick to Free to Kick
This was originally supposed to be on 1:30. I ended up doing IM Kick to IM to Br Kick.
9 x 100 - 1:30 Convert Free to Stroke to Free
Originally on 1:15. Sprint last 100
200 Cool Down
YEAH!!!! Long Course season is OPEN!
Today was a good back stroke workout. Wow.
400, 300, 200, 100@:10R Free no clock yet
500 Back kick w/fins
4x25@:45 Back kick fashion model
4x25@:40 Double arm Back
4x25@:40 Back alt rt arm/lt arm by 25
2x50@1:00 Back SPRINT went :43 on both
400 Free easy
Total 3500 yards
Tuesday AM workout with Monroe Masters
I was happy to get some yards in, but after Monday's epic trail run (3 hrs) I was having a lot of trouble getting any decent turnover.
4x50 drill @ :60 (fist, one arm x 2, DPS)
4x200 @ 3:00 med effort (2:27)
4x50 @ 1:30 fast(ish) :29-:30
400 "for time" (4:35)
8x100 @ 2:00 strong? (1:06-1:09)
8x50 @ 1:30 breaststroke - really working on form
I was semi-happy with the 400, but the rest of it was just going through the motions. I just didn't have the guns to hit the 50's and 100's the way I should have. Oh well. These things happen.
On the plus side - Tuesday was one of those rare sunny days so I dusted off my bike again and went for a 30 mile ride. I spent a lot of time climbing hills - slowly- but it was nice to get back outside on the bike. After I got home I noticed that today was the day that I broke 200 miles swimming for the year and 100 miles cycling.
Wednesday morning the rain came back. So did the cold weather. My joints really felt the change in weather this morning. Arghh. I finally got moving though and headed out for a 10 mile run. It wasn't pouring rain, so it wasn't totally awful, but I wasn't having a great time between the poor weather and the blisters I got during the Monday run.
Well, I've given this "blogging" a shot. This was my first attempt at it and I thought it might be an additional motivational tool or a way to be less of a passive member of the website. Well, it's been a few weeks and it turns out that I really don't have much to say and I think I was pretty motivated before this experiment. So I think I'm going to return to my "lurker" status and leave the blogging to the more interesting and talented folks.
Thanks for reading.
I missed the last two mornings...
Tuesday A.M. I was lazy, turned off my alarm clock and went back to bed...then I realized I had done that and missed practice, reset my alarm clock for a normal "work time".
Wednesday A.M. Forget to reset my alarm clock for "swim time" and overslept swimming again!! This is so unlike me! Oh well, I'm human.
Went for a 30 minute swim tonight after my parent/child swim class with my daughter (21 mos.)
500 Free Pull (pretty strong too) felt like a 5:30-5:40 or so
200 (100 Fly Drill/100 Back Drill)
4 x 50 Fly/Free by 25s @ :50
10 x 25s Fly @ :30
150 Free EZ and out
1600 Yards is better than 0 Yards!!
Bikram Yoga, 90 minutes
Just went to yoga today, although 90 minutes of bikram is not exactly a vacation. I did a little googling on bikram and asthma; bikram is actually supposed to help alleviate symptoms. I had no issues today. And I rocked the standing bow, which I recall Q calls the "wounded crane."
Plan to do a gym + long course swim tomorrow. I may go to GMU on Friday as well just to use my monofin in long course.
Doctor put me on meds for High BP.
Today I start my diet. I'm loosing at least 20lbs,
and going to start eating as healthy as possible.
My pulse was 56, but BP was 138/90 OUCH!!!
I sure hope I can beat this without the pills. I
hate taking pills!!!
So here is what I swam after the bad news.
S-300 K-200 P-200
PULL 6 X 125 :20 Rest
1ST 75- WORH HIGH ELBOW RECOVERY AN A CLEAN HAND ENTRY
LAST 50- WORK ON CONTINUOUS STROKE W/HARD KICK
SWIM 20 X 25 on :30
ALTERNATE 3 EZ; 1 MODERATE ; 1 FAST
KICK 3 X 150 (100 EZ/ 50 FAST) :30 Rest
SWIM 2 X (3 X 50 ON :45, 4 X 25: ON :30 EZ-MOD-FAST-EZ)
100 EZ TOTAL 3,000
350 swim free and back
3 x 100/10sr 25 swim build - 50 kick - 25 swim strong
- did 1&2 free, 3 back
12 x 25/40 4 free, 4 IM, 4 Back - Strong
Main Set 1
12 x 50/1:00 every 3rd FAST - work on fast n tight turns
- all free, 37-38 on fast ones, around 45 on others
200 IM - moderate effort
4 x100 Flutter/2:30 - build
- did as 50 on belly with board/50 on back
Main Set 2
4 x 50 back/1:10 strong
- around 45-47
4 x 25 Fly/45 strong
- didn't get times but was under 20
100 easy free
Total: 2550 meters
3 X 100 2:00
1 X 150 2:45
3 X 100 1:45
1 X 250 4:10
3 X 100 1:40
1 x 200 kick 5:00
1 X 150 kick 3:45
5 x 50 kick 1:15
2 X 100 IM 2:00
4 x 50 stroke-1 of each- 1:15
Two times, short break between rounds.
1 X 400 6:40 6:20
2 X 200 3:20 3:10
Two times. Round 1 intervals left, 2 right.
WARM DOWN: 4 x 50 easy 1:00
There has been a great deal of conflict within my team lately. We've had three of our top coaches leave and the woman who took over when they left has also now resigned, effective the end of May. Being down in coaches, there was a meeting last night at which my coach found out - by looking at the schedule they handed out - that he no longer has a coaching job AND that our practices have apparently been discontinued at my location. Since I swim at the Y, my team mates and I are planning to continue to meet each morning to workout, but it's highly unsettling to arrive for practice and learn that within two weeks, there will be no official practice nor any coaching at our pool - period. Nice head's up, eh? What really, REALLY bothers me is that my coach found out he wouldn't be coaching anymore because he noticed our practice was not on the schedule.
So, now I'm trying to figure out where to get some coaching from - or if I will be training on my own. The other masters programs in the area (as well as the next closest ISF practice) are just not feasible with my schedule and family commitments right now. Partly debating seeing if I can swim with a local club, but those times aren't really good for me either. What to do.... what to do....
Anyway, with that beginning to today's workout, I just wasn't mentally there and had a hard time throughout. Here's what we did:
3 x 200 Kick on 4:00 (ez/hard by 50s)
6 x 150 on 3:00 (wore fins & did 50 Fly, 50 Back, 50 pull for 1,2,4, 5 - did 3 all fly, 6 all back)
1 x 100 Free Easy on 2:00
8 x 50 Free on 1:00 (was doing about :40-:42)
6 x 50 Free on :55 Faster (about :38-:40)
4 x 50 Free on :50 Faster (about :37-:39)
1 x 50 Free AFAP (did a :34 - ugh!)
Total Yards - 3400
I was really not happy with the :34 Free, but I was exhausted. I also realized that this is my first real all out effort since getting back from Y Nationals. That has to be corrected.... As always, the kicking was fun. I just don't have any legs. Thankfully, today is a rest day for the NFL Training Camp, so I'm planning to take it easy this afternoon. Hopefully that will help in the pool tomorrow....
Thanks for listening to me vent. Something will turn up and we Fishers ISF swimmers are nothing if not adaptable. It'll all work out - or at least that's what I keep telling myself. USMS 2012 LC Nationals - here I come. I will get those qualifying times.... I will.
Until then, one day at a time. Enjoy the rest of your day and happy laps to you!
Today features a lot of 200 kick which I'm a bit better at. I focused mostly on br kick since I'll be swimming breast stroke events at nationals. I was pretty tired at the end and may have pushed myself a little too far.
400 Warm up
4 x 200 - 3:00 Convert Free to IM
200 - 3:00 1st 50 Kick
200 - 3:10 1st 100 Kick
200 - 3:20 1st 150 Kick
200 Kick - 3:30 (Finished on 3:08)
4 x 200 - 3:00 1st/2nd/3rd/4th 50 Kick
I felt really good on this set and picked up the pace for the free.
4 x 200 Kick - 3:30 Descend
On this one, I converted IM Kick to Breast stroke kick. At 100 yards, I reached for my board and ended up losing grip on it and flinged it down the lane. Not good since 3:30 is a stretch for me anyway. Eventually, went down 15 seconds off the 3:30 pace and managed to get it back by the end. Unfortunately, this was a 800 straight kick for me and I was worn out at the end.
500 Pull Timed (6:30 )
150 Cool down
It took more than the 500 warm up to get loose today. Some days that is just how it goes and this was one of my longer workouts today.
10x100@1:45 Free hold pace every 3rd fast went 1:30, 1:30, 1:27, 1:28, 1:28, 1:25, 1:28, 1:27, 1:25, 1:29
10x100@1:30 Free w/paddles & bouy good pace went 1:22, 1:22, 1:22, 1:20, 1:20, 1:20, 1:20, 1:19, 1:17, 1:17
10x100@1:45 Free hold pace every 3rd fast went 1:27, 1:27, 1:21, 1:25, 1:24, 1:20, 1:22, 1:23, 1:19, 1:20
500 Free easy every 3rd 25 drill
Total 4000 yards
Starting running for the summer with three miles through downtown Seattle yesterday. I intended to start running gradually (1 mile first day, rest a few days, then 2 miles, rest, etc), but I was running with a group from work and wanted to stick it out. My legs are sore but thankfully shins and knees feel just fine. We go again next monday.
Also my group is again not going to have workouts this summer, so I'll be scraping by at other pools, hopefully more than the once-a-week swim I did last summer. Our final two Spring 2011 workouts are tomorrow and friday.
No word yet for this summer on the organized coached saturday workouts at Seattle's sole 50m outdoor pool.
windshield wipers, 25
long arm crunches, 25
flutter kick on bosu, 50
power wheel roll outs, 2 x 15
power wheel push ups, 2 x 10 (way harder than regular push ups with your feet suspended on a wheel)
power wheel pike ups, 2 x 10
hanging straight leg raises, 15
reverse scoops, 25 x 2 x 15
extreme angle isometric squat w/12.5 DB, 4:00
overhead squats, 45 x 1 x 10
squat jumps w/bar, 45 x 1 x 10
HS iso lateral hi row, 140 x 2 x 8
lower back machine, 130 x 2 x 10
bicep curl, 40 x 2 x 6
Swim/LCM @ GMU:
Mini Fort was not feeling well today, came home early from crew and was thus available for babysitting. As Speedo said, "Fantastic." So I was able to attend our first LC practice of the year (one of only 4 due to the pool closure).
6 x 50 kick @ 1:00
200 IM drill
16 x 100
2 x through:
2 x 100 (25 scull, 75 build free) @ 1:40
2 x 100 IM @ 1:50
2 x 100 free @ 1:40
2 x 100 kick @ 2:10
-- Used fins for all but the last 100 kicks. Surprisingly, I didn't feel too bad on these.
3 x 25 DPS breast drill
-- From side of pool, dive or push off, go under lane lane, taking only 1 stroke between each lane line.
4 x 50 fly w/fins @ 1:30
1st 50 = 25 twirling dolphin kick + 25 fly
2nd 25 = 25 dolphin kick on back + 25 fly
3rd 25 = strong UW kick + 3 strokes fast fly + cruise free
4th 25 = same as #2
3 x 100
25 AFAP + 75 easy
-- I did 2 backs and then the last one did 50 fly + 50 easy.
600 pull breathing every 5th stroke
-- I planned to do 6 x 100. I did one with paddles and my shoulders were killing me, so desisted and went 4 x 100 kick with fins.
50 EZ (instead of 200)
Total: 3775 meters
Hot tub, 10-15 minutes, chatting with Peedo.
Feeling rather at the moment, especially the shoulders. There's so much more actual swimming in long course.
The new charmer on our team that dissed Speedo's paddles last week took aim at me today. When he questioned my fin use on the fly set, I said that I never swim fly without fins. His response, "You'll have to get used to fly without fins if you ever want to swim in a meet." Followed up with, "I used to use fins too, but I got over it." Hmm ... I related this to my coach and she cracked up. On this topic, here is an article written by fin addict Karlyn Pipes-Neilson: http://www.aquaticedge.org/finAddict.htm.
In drylands today, I realized that, after ignoring upper body exercises to focus on core/legs, I have lost some upper body strength. I was planning on doing just yoga and TRX this summer, but may re-visit this plan for two reasons. First, I won't be able to do yoga during my two week vacation in late June, but I can lift. Second, I wonder if upper body strength is relatively more important for me in long course as opposed to short course where I benefit from walls + kicking?
Here's a recent Chloe Sutton blog on the importance of drylands (though she omits specific exercises): http://www.universalsports.com/news-...ow+i+work+pool. I did like that she "never does the exact same thing twice."
Updated May 11th, 2011 at 06:17 PM by The Fortress
I was so finally getting caught up on my GTD - and then reality hit - the pool was closed Monday morning because the chlorine levels were too high - tried to swim that evening, but the temp was 88. Today I was so tired I couldn't get OOB at 0500 like usual, and so I slept until 7:00 - raced to work wearing my speedo under my clothes - and didn't get to leave the office to swim at lunch until 11:30 or a bit later....then when I got there found they were doing a really fun set of 3 x 1000. O boy. Boredom. Did what I could, raced back to work & voila! I am now back to where I was last Monday. After 9300 on Friday too. And sadly, my shoulders and neck kinda ache from hunching over the computer at work today.
On the bright spot - my new suits arrived today - of course one of them was a size too large & I'll have to mail it back, but the other one - which they did NOT send in the right color, will fit nicely & just in time, since two of my suits seem to be rotting & falling apart at the seams.
2000 SCY yesterday
2100 SCY today
Now the big question. Do I have the courage to enter a USA meet? Probably not.
People who complain that there is never a proper springtime in NYC have been wrong this year—we have recently had a wonderful run of beautiful clear, sunny days with highs in the low-70s, and today was no exception. I was lucky enough to be able to rearrange my schedule to go out to the beach, and my MIMS relaymate was in town and available for beaching too, so we headed out to Brighton to get in a bit of OW swimming. The beach was gorgeous and uncrowded, and there was a bit of fun waviness to the water today. We took turns swimming and sunning/watching our stuff.
I had been wanting to have another crack at swimming the 5k loop ever since I didn’t manage to do it on Sunday, so that was my goal today. I was a little unsure how I would feel in the water, since I had been pretty fatigued throughout yesterday’s workout. Normally, one of my cues that I need to take a day off is when I feel my speed on distance sets is limited by arm weariness rather than by aerobic capacity, and I was definitely at that point yesterday. But today was too good an opportunity for an outdoor swim to pass up, so I didn’t.
And it was a good thing I didn’t, because as soon as I was in the ocean I felt really great. This past Sunday had been my first time swimming past the aquarium this season, and I had spent a lot of time doing backstroke and sighting and finding other excuses to stop and look around, which is what I do when I feel uneasy in the water. Today the territory seemed more familiar. I felt much more calm and peaceful, and spent most of my time just plain swimming. I wasn’t even too worried about getting close to the pier. Once there, I turned around and headed back towards my starting point. I didn’t even think about getting out once I got there though—I just waved to my friend and continued on to the white building that marks the other end of the loop.
That end of the beach always feels more variable in temperature, and I went through some warmer patches and some very cold spots, and was enjoying feeling the contrast between them. I reached the white building fairly quickly—by this time there was a bit of current assist in that direction—then turned around and headed back. Soon I was back where I started, goal achieved. I floated a bit and watched the sky, then got out so my friend could have his turn at swimming. I dressed and shivered and warmed up on the beach while he was in the water. The sun felt heavenly. I could get addicted to this!
2 X 250 4:15
4 X 150 2:30
4 X 100 1:30
1 X 200 kick
1 X 100 easy swim
2 X 50 moderate 1:00
2 x 50 fast 1:15
2 X 100 moderate 2:00
2 X 100 fast 2:15
Two times with a break. All Choice.
1 X 100 kick 2:15
6 X 50 kick 1:00
1 X 100 easy 2:00
8 X 25 sprint rounds 1/2 on :30 round 3 on :40
Three rounds, break between rounds.
WARM DOWN: 4 X 50 easy 1:00
Today was definitely the distance day practice of the week. Whew... glad that's over with. Distance is not my strong suit, but I will say that I'm getting better at maintaining my speed over long distances. I'm now able to consistently make the intervals - woo hoo! - unless I make the mental decision to quit early. It's no longer a question of physical strength to make the distance workouts, but mental strength - and that's being worked out too! On a happy note, I held just under a 1:30 pace for the 1st 600. Here's what I did today:
8 x 50 Kick/Swim on 1:00
1 x 600 Free on 10:00
1 x 300 Free on 5:00
1 x 100 Free on 1:40
1 x 300 Free on 5:00
1 x 100 Free on 1:40
1 x 650 Kick (hee hee) on 10:00 (was supposed to be another 600, but I lost count and went too far)
1 x 100 Free on 1:40
1 x 600 on 10:00 (w/ fins - 200 Kick, 100 Fly Drill, 100 Kick, 100 Back, 100 Kick)
1 x 300 on 5:00 (w/ fins - 100 Fly Drill, 100 Back, 100 Pull)
6 x 50 Drill/Swim Cool-Down on 1:00
Total Yards - 4150
All in all, today was a pretty good workout. With all the 600s, it actually seemed like it was going pretty fast. I decided to kick the 2nd 600 to give my somewhat tender left shoulder a break - and for the last 600 was just tired of free, so I put my fins on and did fly/back/kick to break up the monotony. Besides, the tireder I get, the harder it is to count...
Today is another NFL Training Camp workout this afternoon, so I should be good and tired for tomorrow's early am swim. However, there is nothing longer than a 200 (excepting the warm-up and cool-down). Speed play day tomorrow... should be fun.
Until then, happy swimming to you!
I decided that I need a short break so I am not swimming for a few days. Will continue with drylands and maybe some running, but don't plan on going back to the pool until late this week or next.
Did 12 200s for the main set. I kind of have to be in the mood for this and today was good. I think this is the first time I've tried this set with my current drag suit. I'm pretty close to being able to make the splits. The 2:20 still eludes me though.
450 Warm up
12 x 200
* Free - 3:00
* Free - 2:55
* Free - 2:50
* Free - 2:45
At this point, I was swimming consistent 2:40s wondering how I was going to be able to speed up and make the 2:35 and 2:30
* Pull - 3:00
* IM Kick - 6:00 (Rest up the hard stuff is coming)
* Free - 2:40
* Free - 2:35 Missed this one and was very upset with myself
* Free - 2:30 Swam a 2:30 but was still behind from missing the 2:35
* Pull - 3:00
* IM Kick - 6:00
* Free - 2:20 Made a 2:25
4 x 50 - :45 IM Order Down/Free Back
4 x 50 - 1:00 Kick IM Order
4 x 50 - :45 Free
4 x 50 - 1:00 Kick IM Order
4 x 50 - :45 IM Order Down/Free Back
200 Cool Down
The pool was FREEZING for the first 200 but that is ok. I would rather have it that way than HOT any day.
4x100@2:00 IM drill
4x150@2:30 as 100 Free & 50 Stroke I did odds fly evens back
4x150@2:45 as 100 Stroke & 50 Free I did Back on these
4x150@2:30 Free w/paddles & bouy descend 1-4 went 2:15, 2:10, 2:05, 2:00
4x150@2:45 Free kick w/fins descend 1-4 went 2:30, 2:20, 2:11, 2:05
300 Free easy
Total 3500 yards