Attempted LCM this late morning before work, pool under maintenence until 16th. Drove to the SCY one (with blocks) recently opened last week - closed on Mondays
Wasted an hour
weights:DB cleans with a hop
10 reps each with 25, 30, 35, 45, 50lb DB's8 reps with 55lb DB's
scm:10 x 25 hypoxic on 1:00
8 x 25 on 1:00 (fr - dr - fk -dr order)
frees - 15 - 16kick - 20, 21
25 x 50 on 1:30 slow swimming and drills
Updated May 12th, 2014 at 09:31 PM by __steve__
I had meant to get to the gym this weekend, but instead Mr. Fort and I spent the entire weekend landscaping/gardening. I can't remember when I last did so much manual labor ... Anyway, that definitely counted as weights. I could really feel it in my shoulders and lower back today.
Swim/SCY/Solo @ Pitt
3 x 50 scull w/agility paddles
3 x 50 fly drills
4 x 25 shooters w/fins
6 x 25 burst + cruise @ 1:00
3 x (25 AFAP + 75 EZ) @ 2:30
extra 50 EZ
5 x mixed up 200s w/fins
1 x 75 stoke @ 200 pace
1 x 25 shooter
1 x 25 EZ
1 x 25 fast stroke
1 x 50 EZ
2 x (4 x 25 fast kick w/fins @ :30 + 100 EZ)
-- I just hit a wall here and couldn't really do any more.
Didn't to too much AFAP work today bc I was too sore from the weekend. The shooters in the main set were really hard. My hypoxic work has taken another hit with the bronchitis and allergies.
I posted a pic on FB. Today there were only 3 swimmers (including me) in maybe 15 lanes at rec swim, and that's how it often is. That's Pittsburgh for you ...
4 X 150 2 on 3:00 2 on 2:45
1 X 300 5:15
4 x 100 1:45
1 X 400 --
1 X 200 kick + 100 swim
1 x 100 moderate 2:00
1 x 100 fast 2:15
1 x 50 moderate 1:15
1 x 50 fast 1:30
Three rounds, choice.
3 X 400
#1: IM on 7:15
#2: Stroke/free by 50 on 7:15
#3: free/negative split
WARM DOWN: 4 x 50 easy
Really glad Mother's Day is over. This was possibly the most stressful Mother's Day I've ever had, and I'll just leave it at that.
Friday's workout was rather pathetic - I wasn't feeling too good - too much caloric deprivation, I think, or not. I just had no energy & I don't know what else to blame it on. Today was MUCH better.
2 x 400 Pull
3 x 100 kick @ 2:00
5 x 200 @ 3:05
16 x 25 drill/swim on :30
2 x 500, first one w/buoy only, second with fins and paddles only - descend & neg split (racing Bill)
6 x 50 sprint first 25 @ 1:00
Updated May 13th, 2014 at 08:44 PM by Celestial
Took a good warm up but did get in a great distance workout, even with my apparent lopsided stroke. My right arm is considerably weaker than the left as I proved on Saturday.
500 free kick w/zoomers
3 times thru descend by round w/paddles & bouy
200@3:00 free went 2:51, 2:44, 2:38
2x100@1:30 free went 1:24, 1:24, 1:21, 1:21, 1:19, 1:18
2x50@:45 free went 43, 42, 41, 41, 39, 38
500 free kick w/zoomers moderate speed
400 free w/snorkle nice and loose
100 free kick
Total 3500 yards
Happy Mother's Day, Moms!
SCM30 x 12.5 DFS free on 1:00 (then 12.5 easy kick on back)
only start after watch reads xx:00 for consistencymoderate launch force (to save foot, skin and joint health)quick B/O to stroke transitionglance at wristwatch once marker is straight down in view7's and a 6 sec AFAP final one
Weights yesterday5 sets of DB bench
progressively worked up to 15 reps with 60 lbs
5 sets of Lat rows each arm
progressive resistance, 10 reps each
5 sets of single arm DB shoulder press
progressive resistance, 10 reps eachtry to throw weight on last heavy ones
5 sets of leg curls
this area is by far the weakest muscles groups I wear, especially my right leg having ancient knee damage
3 sets of bent over rows with one leg back
both legs straight, one down supporting weight, the other leg parallel to floor and inline with head and torsoalso try to keep pelvis flat and parallelworks balancing muscles rarely engaged in such a way and to such an extent
5 sets of DB curls
4 sets of tricep stuff
Updated May 11th, 2014 at 04:31 PM by __steve__
AM only LCM
"Spring Splash Invitational Day #2"
So I couldn't swim on day 1, so I came into the meet today and really mixed up my events,doing the 200 FL and 200 BK.
200 FL - 2:46.94 (1:11.42/1:35.52) - The splits speak for themselves. Started off feeling smooth, maybe pushed my tempo a little bit on the first 75. However, after the second turn things started to unravel. First, I lost my arms. Then my legs gave out (I lifted heavy legs yesterday). Finally, at the third turn, my core gave out. I literally felt like I had just done 10,000 abs and then tried to sit up. The last 50 took FOREVER. I really only swam this because I noticed there wasn't even ten swimmers on the top 10 list last year for my age group!
200 BK - 2:45.92 (1:21.48/1:24.44) - This swim was a little better than the 200 FL. I have not swam a 200 BK LCM or SCY in probably 15 years (at least). My last time I remember having in the 200M BK was a 3:00.xx, so I cracked the 3:00 barrier AND dropped basically a second for every year I had not swam it! I had no legs after the first 50, but I really just tried to focus on my catch and my underwaters off the turns (which were pretty good until the last turn). Again, I swam this mainly because there were less than 10 people in the top ten last year. I would love to say I got onto the list in what could be my absolute worst event!
~ 2600 warm up and warm down
Yes it was hot today. Just went easier.
Large difference between left and right arm.
500 free kick w/zoomers
5x100@1:30 free w/paddles &bouy
5x50@1:15 rt arm only free w/paddle held 1:05
200 free kick
5x50@1:15 lt arm only free w/paddle held 56
200 free kick
5x50@1:00 free paddle on rt hand 4 kicks on paddle hand
200 free kick
5x50@1:00 free paddle on lt hand 4 kicks on paddle hand
Total 3100 yards
AM only LCM + Weights
300 pull w/ buoy + paddles + snorlkel
200 kick w/ board + fins
100 I.M. drill
5x100 @ 1:25 AE
8x25 @ :30 V.S.
1x10/2x15 RDL (70, 80, 80)
1x10/2x15 back squat (95, 135, 135)
1x10/2x15 single leg curl (40, 60, 60)
1x10/2x15 single leg extension (50, 70, 70)
1x10/2x15 single leg glute (90, 110, 110)
3x15 hip abductor (110)
3x15 hip adductor (110)
2x(3x10) "empty cans" (10, 10)
I woke pretty early this morning and got to the pool early to allow a friend of mine in early since she had an end of semester nursing exam and had to get out early. I felt sore and stiff but definately better than I have the rest of the week.
400 free with snorkel
10x50 catchup on 50
6x100 kick on 2mins
4x(4x50 on 1min descend 1-4)
6x100 drill focusing on hand entry with snorkel on 1.50
4x(2x50 with fins round 1&2 on 40 round 3&4 on 35, 2x50 with fins round 1&2 on 35 round 3&4 on 30, 2x50 back on 1min)
On the kick set I was holding 1.42-1.43 throughout. On the descending 50 set I was going 35,33,31,29 except the last 50 where I went 28. On the last set with fins I made the set except the very last 50 where I went 31.
After the the swim I lifted and focused on mapper body. I did my normal 3 rounds with 10,8,6 reps per round and lifted at 80%, max and fail by round.
3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull down hands outside)
2x5mins with 1min between rounds on the vasa swim trainer.
200 Fr/200 Kick/200 Pull/100 IM drill
8 x 50 on 1:15 (1->4 even split, 5->8 neg split)
2 x Breath control set
- 250 Fr (25 breathe 6/50 breathe 5/75 breathe 4/100 breathe 3) <- I did extra 100
- 50 choice swim (did fly)
- 50 kick
12 x 25 as group (6 of us)
- Swam in the middle two lanes, start on one end of line and rotate through, leaving together and learning to be comfortable with traffic
1 x Breath control set
200 IM drill warmdown
(Masters/Rec/2950 yds/90 min)
Busy week is now in the rear view mirror. I was able to get my research paper finished and survive some busy days at work. There was a youth event that I helped out at last night with one of the kids from the college at an area church, then went I took the boys to Men's Breakfast early this morning before swimming.
I'm starting to transition into open water training and the focus today was breath control and then some fun 25's to get used to some bumping around a la race start. The group had a good time with these.
Now I'm off to do some yard work and then be free tomorrow for whatever my wife would like to do. Happy Mother's Day to ALL of you ladies out there - even if you don't have children of your own, each of you serves as a source of help to the people around you with your encouragement. Thank you
10 x 50 free on 2:00 - 3:00
41 took 3 breaths
37 took 3 breaths
33 took 4 breaths
36 breathed alot
Descended 3 with breath control, another 3 with enough air, could not descend despite the effort and wore fins to get speed where it should be.
Not really a good approach to prepare for LC speed I suppose, but good for LC stamina.
Updated May 9th, 2014 at 11:58 PM by __steve__
Swim/SCY/Solo @ Pitt
100 fly drills
100 torque drill w/paddles
4 x 25 shooters w/fins
I forgot to do bursts!
I did what I consider a sprint conditioning set today:
1 x 50 @ 100 pace @ 1:00
1 x 25 AFAP @ :45
1 x 50 EZ @ 1:15
-- 100 EZ after each set of 4
-- did 1 round back, 1 round breast, 1 round dolphin kick
-- no SDKS or pullouts on the AFAP 25s
-- that's 900 yards of race pace work in a pretty short amount of time
6 x 25 w/parachute & paddles
Happy Mother's Day weekend to all swimming moms!
200 Fr/200 Bk/200 IM drill
- 100 kick, 200 pull w/ buoy, 300 swim with AP
(free on first round, mixed in half back on the second)
10 x 100 FR, as:
- 2 each on 1:20, 1:25, 1:30. 1:25, 1:20
200 loosen and out
(Solo/Rec/3000 yds/50 min)
1 X 200 3:20 3:00
2 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 50 swim
6 X (3 X 50 1:05
Alternate 50's: build--fast--easy
4 x 100 kick 2:15
1 X 50 swim
4X (3 X 100 2:15
Alternate 100's: build--fast--easy
WARM DOWN: 4 X 50 easy
wide grip lat pulldowns, 45 x 1 x 25, 60 x 2 x 25
good mornings, 75 x 4 x 8
explosive leg extensions, 90 x 3 x 15
hip abductor 100 x 4 x 6
explosive double cable push press, 35 x 3 x 30
extreme angle goblet squat on stacked steps, 60 x 4 x 6
kneeling ab crunches, 110 x 2 25
4 x 25 shooters w/fins @ :40
10 x 25 burst + cruise @ 1:00
2 x (10 x 25 fly w/fins @ 100 pace, only 5 SDKs @ :40 + 100 EZ)
-- This was a get the cobwebs out set. I hadn't taken a stroke of fly since Zones.
4 x (broken 75 AFAP + 125 EZ)
-- 1 back (no SDK) , 2 breast (no pullouts), 1 dolphin kick
-- had to get out to pick up Lil Fort
It feels quite strange doing no push or no SDK swims with my workouts usually being so kick-cenric. I really dislike trying to train for long course in a short course pool. But at least the pool is open!
I haven't done any stretching or foam rolling in ages and really feel tight in the shoulders and back. The last month really got me out of my usual routines.
Had to share today since there was only one lane. Vertigo still an issue so not many flip turns.
500free kick w/zoomers
10x50@1:00 free w/strapless paddles & bouy
5x100@2:00 free w/snorkle maintain good kick
500 free kick w/zoomers
2x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers
100 free EZ
Total 3000 meters
I fell asleep on the couch last night around 7.30. My wife(she is a saint) woke me shortly after 8 and told me to go to bed. Instead I helped put the kids to bed. I am heading to Korea on Sunday so won't get this opportunity next week and really enjoy reading or watching videos with my kids for 30 mins before lights go off. My son is the reader and my daughter likes to listen to a few music videos. This week she has been on a Freddie Mercury of Queen rage. The past two nights we have watched the same live aid performance(which is pretty darn awesome). I almost fell asleep watching the video last night but my daughters twitch woke me up.
I slept heavy and was tired when I woke up this morning. To be honest, I was feeling sorry for myself ahead of practice today. I have been sore all week and was not expecting much today. To my pleasant surprise I felt pretty good during the warm up and felt decent throughout today's workout.
I ended up being able to tie my snorkel head band into a knot and used my snorkel as usual during the warm up.
400 free with snorkel
10x50 catchup on 45
8x100 drill swim by 50 on 1.30 with snorkel
4x(2x50 on 33, 100 back on 1.20)
Descend by round on 1.20 base with instructions to be no slower than 2.04 on the 200 and 1min on the 100
12x50 drill swim on 1min
3x(2x50 kick with fins on 45, 2x25 underwater on 25)
this was a deceptively long workout and did not feel this long(thank goodness). On the 4x(2x50 on 33, 100 back on 1.20) I was holding 29s on the free 50s and 1.10s on the back. On the 4,3,2,1 set I descended going 4.28(1.07 pace per 100), 3.15(1.05 pace per 100), 2.00(1min pace per 100) and 56. I was happy with this set.
We got our team sweat pants today and our jackets will be ready tomorrow or Monday for worlds. We have logos and stitching every where by the sounds of things; team logo on the back, names on chest, FINA worlds Masters on one sleeve and us flag on the other. It's kind of exciting that worlds are just around the corner(we are inside 80 days till the first event). Looks like we may have 10 swimmers on our team for worlds. With family members and friends I suspect we will have a pretty large group.
500 FK board, S
20 x 25 on 1:00 FK board, S
24s, 25's, 26's
15 x 25 on 1:00 FK board, S (as 12.5m AFAP kick / 12.5m easy kick)
10's, 9's on fasts
Gave shoulders a rest here
I lifted last night and focused on my legs. This was the second weights workout in a row where I really pushed it(too hard) and as such today I was not only hurting upper body wise from Monday evening but my legs were like jello. Needless to say I was worthless today despite my best efforts.
Last nights weight workout was 3 rounds going 10,8,6 reps per round and weight was 80%,max, fail ont he following exercises:
3x(left leg extension, right leg extension, left lunge, right lunge, lower back extension, left rear leg curl, right rear leg curl, leg press)
Swimming was long and really boring mixed in with what should have been some quick swims.
Warm up and Main set
The first 1000 was warmup
3x(1 x 1000 on 12:00 dec 1-3 for rounds
6 x 25 on :30 afap
4 x 50 on 1:00 kick afap)
2 x 200 on 3:00 IM perfect swim
I almost called it quits mid way through the warmup but continued to swim with the hope that it would get better...it never did, but I did finish the workout. To make matters worse my snorkel snapped while I was trying to put it on for the warmup so another $40 to finis when I buy yet another replacement. The snorkel quality is good other than connections between pieces which are so flimsy. This is the third snorkel in under a year I have broken.