With the 800 on Friday I was thinking of just swimming easy till then but my I decided to swim in my normal lane instead. It was easier to maintain the 1:40 interval with my favorite toys. I guess I am getting used to it.
4x100@1:45 free w/paddles & bouy
10x50@1:00 free w/paddles & bouy
100 free EASY
4 times thru
3x100@1:40 free w/paddles & bouy
1x100@2:00 free fast w/paddles & bouy
300 free EASY
Total 3500 meters
Today was back to the crazy abs work. In a sick way I have been looking forward to getting back to it.
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.
6x(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
400 free with snorkel
6x50 catchup on :50
4x50 open,close, easy, fast on 1 min
I hurt really bad on the abs work especially the flutter kick. One of the guys I train with did 4 rounds today, which meant I did the last two rounds on my own and these quite honestly sucked.
The swim was a mess and I was like a wet noodle in the water but I felt better after the swim than before so I am glad I swam.
Saturday @ Dartmouth Gym
50 minutes of drylands
20 minutes on ellipse
Monday: Swim/SCY/Solo @ LA Fitness
4 x 25 burst + cruise
1 x 100 fast kick @ 2:00
1 x 50 EZ @ 1:30
R1 X = 4 x 50 free w/paddles, descend 1-4 @ 1:00
R2 X = 4 x 100 free w/paddles, descend 1-4 @ 1:45
R3 X = 4 x 150 free w/paddles, descend 1-4 @ 2:30
extra 100 EZ
20 x 25 breast w/fins @ 100 pace @ :40
I had a very busy but fun weekend up at Dartmouth. Not much time to work out with all the ceremonies, grad parties, receptions, get togethers with friends, etc. The weather was perfect, though a bit hot. Fort Son graduated with honors and was commissioned as a marine lieutenant. (Oddly, in an apple-tree moment, he had almost the exact GPA that I did at Dartmouth.) At first, I thought this was an odd career path bc of his obvious lawyer skill set. But it seems to suit him. His plan is to eventually get his PhD in military history. The commissioning ceremony was interesting and Nate Fick (a Dartmouth grad of of Generation Kill fame) was the speaker.
Travel was tough on both ends. It seems like the airline industry has just gone to hell. Coming home on Sunday night, there was a new excuse for delay: we couldn't get our bags because of "weather." So I was pretty bushed on Monday and did mostly an aerobic workout. I think I'm going to go to yoga today.
Did another 2000 meter swim for time at decent pace but not all out.
2000 free in 37.05
500 free kick w/zoomers
500 free SLOW
Total 3000 meters
This will my last post until I return end of June.
2 X 100 2:00 1:45
1 X 250 4:30 4:15
2 X 50 faster 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 5:00
1 X 100 kick 2:30
4 x 50 kick 1:20
2 X 100 build 2:00
3 X 50 fast 1:20
8 X 100 free 2:10
Strong on all 8--85/90%
WARM DOWN: 4 X 50 easy
Finding time to train on a call weekend can be challenging; I missed the Saturday morning practice at the Texas Swim Center but managed to swim on my own yesterday afternoon at Life Time Fitness. I don't particularly like the indoor poor because it is poorly lit with narrow lanes, but the outdoor pool is too warm in summer (and unheated in winter, so in reality it is suitable for training only in May and September). I am planning to join Pure Austin next month as they have a quarry for open water swimming and a heated outdoor pool in addition to the gym. Anyway, I did a long slow warm up outdoors (2000 total) then went indoors for a set of 10 x 100 @ 1:30 (scm) holding 1:20-1:21, which is a set I use periodically to gauge my endurance mid-season. The weekend overall was very demanding physically, so 3000 meters was more than adequate considering that I would need time to recover before Monday morning practice.
This morning I shared a lane at UT with Mark, Jim (who dropped down a lane to rest for his 10K tomorrow), Kristy, Taylor, Colin, Joe. Whitney coached. I slept all of four hours last night due to a late case followed by endless phone calls, so I was happy with my performance in the pool.
500 swim as 100 free/25 breast
400 swim as 75 free/25 back
300 free as 50 free/50 fly drill
200 kick drill (10/3/10)
100 with eight breaths total (made it)
I missed half of this answering a page
4 x (5 x 100, 1-4 aerobic, 5 strong), rounds 1-3 @ 1:30, round 4 @ 1:25. In the first three rounds I averaged 1:21s on the aerobic repeats, 1:19s on the strong ones; in the fourth round I went 1:19, 1:19, 1:20?, 1:21, 1:21 (caught the lane leader on the last two--he was beginning to fade) and felt strong
1 x 800 with fins as 25 fast with no breaths/75 kick on back--missed half of this answering another page
5 x 100 @ 1:25--skipped this since I was already out of the water
Planning to lift weights later today (and take a nap at some point)
Q: Do you supply the Spark?
A: I always look forward to the fireworks display on the Fourth of July. The brilliant explosion of colors and the sounds that follow ignite my memories of displays I've enjoyed with family and friends in the past. While the public displays with their lengthy and large bursts of colorful lights are fascinating, it's the fireworks my friends and family detonated ourselves that make me smile the most. Maybe it's because you strike the match, you light the fuse, and you anticipate the outcome of your actions.
Sometimes I get the same feeling when I light a spark in one of the Masters swimmers I coach. The shouts and smiles of success and accomplishment renew my passion for our profession.
Ask yourself: Do you deliver a spark to each of your swimmers every day? Do you teach them a new skill, create a new challenge, or help them establish a new goal? Do you display a passion for coaching by not just writing a good workout, but by delivering it with a smile and burst of energy?
Disney and hundreds of other theme parks conclude each day with a magnificent fireworks display as they send us out their gates smiling happily, albeit tired, looking forward to our next visit. Well, I think we all know a few Masters swimmers who are really just grown-up kids loving the energy and excitement of the fireworks a Masters coach brings to every practice and leave yearning for more.
I challenge you to be the spark!
Updated July 6th, 2015 at 10:43 AM by Bill Brenner
My daughter swam in the bill Nixon invitational in lewisville, tx this weekend. This 4 day meet is a great meet and is generally very fast. My daughter is in the lower end of the 11-12 age group and did great. She got her first AA time in the 200m back which she was very proud of. It's a hard leap from being AA and AAA times in 10 and under to struggling to make A times in the 11-12 but she is having fun and still enjoying her swimming which is all that matters. Each meet at this age brings its own challenges but she is doing great. I took Friday off work and hung out in lewisville all weekend. I was pooped when I got home yesterday afternoon and can only imagine how tired my daughter was.
Despite having a good good night of sleep I was still tired when I woke this morning and like the past few days my throat was raw. On Friday before heading to the meet I went and got a strep test which was negative and the doctor thought I had a cold; it does not mean my throat does not hurt though!
The pool was setup LCM today.
400 free with snorkel
6x50 catchup on 1min
400 pull breathing every 5 on 5:20
400 pull build on 5:20
400 pull breathing every 7 on 5:20
400 pull fast on 5:20
400 kick on 7mins(1:45 base)
200 kick on 3:30(1:45 base)
100 kick on 1:45
50 kick on :50
50 kick easy
12x50 free, odds on :50 stroke counting, evens on :40 with same stroke count
4x50 done as fly, back, back, fly on :50
i felt pretty hideous on the warm up; like I had been out of the water for a week, instead of just Saturday and Sunday. I felt better on the rest of the workout but not brilliant. On the pull set I went 4:50, 4:45,4:40, 4:34. I felt good on the last 400 in particular. The kick was rough being touch and turn the whole way. The 50s free I was going 31 strokes per length and holding 33s. I held a pretty consistent stroke count throughout. The 4x50s were supposed to be fly but I switched it up due to some soreness in my shoulder.
This was a day of 400 swims. Hope to make the cut for the 800 free on friday night with the kids. The rest of the week may be on the easy side.
4x100@1:40 free w/paddles & bouy
400 free free w/paddles & bouy
16x25@:30 free w/paddles & bouy
400 free w/paddles & bouy as 200 pace/150 build/50 fast
100 free EASY
8x50@1:00 free w/paddles & bouy
400 free w/paddles & bouy
2x200@3:20 free w/paddles & bouy
4x100@1:40 free w/paddles & bouy red line sprints
300 free EASY
Total 4000 meters
The Coach Asks: We are hosting a meet soon and would like to offer 25-yard events in addition to the normal events. Can we limit each swimmer to a maximum of five events per day and allow them to swim as many 25-yard events as they wish in addition to the five individual events per day? Do nonconforming events count for the five-event-per-day limit?
Answer: Nonconforming events count for the five-event-per-day limit at sanctioned meets. 102.6 (event limit) does not differentiate between conforming and nonconforming events (see 202.1.1F for information about offering nonconforming events at sanctioned meets). 102.6 stipulates only five events per day, and 25-yard events, or other nonconforming events, count as part of the five-event-per-day limit.
yesterday was easy because i was still recovering from weights and block starts, about 1500 SCM
10 x 50 fr WU on 1:00 with fins and snorkel
mock meet (from push)
50 fr - 30h
50 br - 48
50 bk - 42
*50 kick - 55 (oh boy)
All times better than last week and my legs held up fine through the bk. As bonus I added a *50 kick, and then my legs felt it. Despite having a more reasonable WU than LCM #1, I do suspect some adaptive progress.
Finally got in a couple of workouts. Sorta sore from doing weights 2 days in a row, especially my quads.
yesterday I swam with Grady & Stephanie, and we mixed it up a little - water was 78
800 warm up
10 x 50 pull @ :50
4 x 100 stroke/free @ 1:00
8 x 150 build @ 2:20
500 locomotive speedplay
200 easy cool down
Today I swam with Bill - usually boring because he does the same thing all the time, but I hadn't swum with him in a while, so it felt different. Water was a nippy 77 degrees.
600 warm up
5 x 100 kick
500 pull no paddles
12 x 100, 4 @ 1:40, 4 @ 1:35, 4 @ 1:30
10x 50 fast/easy by 50 @ :50
and 500 whatever to make 4500 LCM
Still not up to 5000/workout yet, and starting to not care! I'm working hard, and finishing workout starving, so I think Quality is better than Quantity. At least for me, and for right now.
Again I did not get back from my travels until late and I was not feeling so hot when I got home. Throughout the day yesterday my throat got more and more sore. I got about 5 hours of sleep before getting up and going to the pool. I could have done with an extra 3 hours.
400 free with snorkel
6x50 catchup on :50
12x50 kick on :55
4x(200 free fast in 3mins, 100 kick fast on 2mins, 50 back fast on 1min) 1min between rounds
3x(6x25 on :35, open, close, easy, fast, underwater, stroke)
Despite being tired and my throat being sore I had an incredible workout today. I was holding :40s on the kick set and then went 1:56,1:19,:30 on round 1, 1:55,1:19,:30 on round 2, 1:55,1:18,:30 on round 3 and 1:54,1:18,:28/:29 on the last round. I felt pretty hideous on the 200s but when I saw my time on the first round I knew I was going to have a killer set. Very happy with this set! On the 25 set I felt fast and really good.
A really great week of training and now I have a day off to go and watch my daughter swim at the Bill Nixon meet. Life is good!
This will be my last post until the end of the month as I am off to the Pan Am Meet in Colombia. There are over 1400 workout entries posted--check it out if you need one.
4 X 100 2:00
1 X 200 3:30
4 X 100 1:45
1 X 300 negative split
1 X 200 kick 5:00
3 X 100 kick 2:30
1 X 50 easy swim
1 X 100 IM 2:00
4 X 50--1 of each-- 1:10
4 x 200 3:20
4 X 150 2:30
200's: negative split
150's: last 50 fast
WARM DOWN: 4 X 50 easy
Shared a lane with Larry, Kristy, Joe, Boris. The pool was set up long course as it will be all summer. Whitney coached.
200 free/50 build/50 with four breaths/200 pull/100 kick, for 22 minutes
4 x 100 @ 8:00, in heats (2 per lane, :20 apart); I raced Kelly Williamson in the next lane and went 1:11, 1:10, 1:10, and 1:10 from a push, my best set of long course
10 x 50 @ 1:20, holding :03 faster than the 50 pace for the 100s; I managed to hold
:34s (not :32s)
I had a root canal yesterday. The timing of it precluded me from getting in a swim. So I did a 5+ mile walk/jog.
Swim/SCY/Solo @ Pitt
4 x 25 shooters w/fins
4 x 50 free, descend 1-4 to 100 pace
5 x (25 AFAP + 75 EZ) @ 2:30-3:00
10 x 25 fly w/fins @ 100 pace @ :45
-- I had thought about doing 20, but after doing almost no fly for a month, I didn't have the fly arms for it.
12 x 50
odds = @ 100 pace @ 1:00
evens = EZ @ 1:30
8 x 50 @ 1:00
odds = back
evens = back kick
Vinyasa yoga, 60 min
This was one of the easier classes I've been to. I went at 7:30 pm and it was absolutely mobbed. They didn't have the heat on and that made a huge difference.
I'm leaving in a couple hours to fly to Dartmouth for my son's graduation. I can hardly believe he's been there for four years ... I'm going to be dry for three days. The pool isn't open at a time that I can go when I'm there, very limited hours during the summer. I may be able to hit the gym.
This was a long as some called it boring one. There were some speed changes in this but for me in order to keep up it is all one speed....FAST.
12x50@:55 free w/paddles & bouy
5x400@6:40 free w/paddles & bouy
6x100@1:40 free w/paddles & bouy
200 free EASY
Total 4000 meters
This morning I joined own and swam at Burlingame masters. The pool was setup scy. I was very tired this morning after a long week but I had a good practice. It always helps having Patrick pushing you.
2x300 free with snorkel on 3:30
3x200 pull on 2:20
4x100 with paddles on 1:05
6x50 swim with snorkel on :35
1x(2x100 kick on 1:25, 2x200 pull, 300 swim)
There were a lot of people in the lanes compared to what I am used to. The faster guys set the pace which helped thin out the lanes. 1:10 pace felt very easy today and even the 100s on 1:05 I was getting 5-7 seconds rest. Again Patrick hot on my heels and a fast younger swimmer in the next lane helped. I had to get out after an hour due to a meeting in downtown San Francisco so my warm down was really more main set and was two rounds but I did one and used it as a warm down. This was a short high tempo workout but it was a lot of fun. It has been a good training week and as usual I come back from California amazed at the facilities and how many fast masters swimmers there are at nearly every team I visit. It was great fun having dinner with Patrick and swimming with him at Burlingame this morning.
Updated June 11th, 2015 at 06:24 PM by StewartACarroll
Taper/rest workout. Meets starts tonight.
6 X 100
3 on 2:00
3 on 1:50
6 x 50 1:00
1 X 200 kick
10 X 50 1:20
#3-6-9 are fast--choice
WARM DOWN: 4 X 50 easy
I swam Monday and Tuesday but didn't get a chance to blog my workouts. Lifted weights Tuesday night, then skipped Wednesday morning practice because of work.
Mondays are freestyle emphasis days; I shared a lane with Larry, Taylor, Sharon, Joe, Colin, and Andrea.
3 x 400 as 75 free/25 stoke
10 x 100 @ 1:35, holding mile pace. I held 1:22 which is a bit slower than I wanted (but I was leading the lane)
10 x 50 kick
10 x 100 @ 1:35, swim or pull, holding mile pace. I swam these and held 1:21, swimming behind Larry
10 x 50--skipped these and left for work. I need to be holding 1:20 or better on these 100s
Tuesdays and Wednesdays are IM days. On Tuesday I shared a lane with Larry, Katy, Taylor, Christine, Ben.
8 x 50 fly @ 1:10; didn't break stroke on these
1 x 200 IM @ 70%
1 x 400 free @ 70%, went 5:50
8 x 50 back @ 1:00
1 x 200 IM @ 80%
1 x 400 free @ 80%, went 5:37
I skipped the third and final round because it was time to leave for work
This morning I shared a lane with Larry, Sierra, Katy, Ben. I was a bit sore after Tuesday's practice but had recovered by today.
1 x 800 as 75 free/25 stroke/75 free/25 kick
21 x 100, 3 sets of 7, 1-5 @ 1:25, 6-7 @ 1:35; averaged 1:21-1:22 for the repeats on 1:25, about the same as the 100s on Monday (which were on a slower interval)
1 x 800 kick/swim with fins
12 x 100, pull, 1-3 @ 1:20, 4-6 @ 1:35; I missed the interval on nos. 3 and 9.
Updated June 11th, 2015 at 03:39 PM by gull