Today started out kind of slow. In warm up my backstroke felt good but I never could get the breaststroke going right, it just felt FLAT!
1000 for a warmup today
Swam the 100 Breast in a lack luster time of 1:30.53 coming in 12th. After that dismall showing I had to get my head back into the game.
The 200 Back went surprisingly well with a lifetime best of 2:44.75 coming in 6th.
As soon as I got out of the 200 Back I ran over to the clinic that Rowdy was holding. I used the 300 I did there as my warmdown from the backstroke.
All in all it was a good day. Only one more day to go. I do the 500 Free in the morning and then take the long drive home.
Total 1600 yards not much yardage for a yardage hog like myself.
Exhausted and not even doing much!
Had 4 days off at Easter and arms still feel like lead. Swimming so slowly I'm almost going backwards. UGGggggg
To swim through it or rest more?
Not so much for what I did but how the strokes felt today... I was convinced my back spasm played havoc on my form and feel..I think it was coming back today... just in time for zones.
1 x 200 K
1 x 200 FR 3:20 (2:55)
2 x 100 FR 1:35 (1:25)
4 x 50 FR :50 (45)
8 x 25 FR :25 (18-20)
This set went like a warm up.
1 x 200 K
1 x 200 IM 4:30 (3:30)
2 x 100 IM 2:30 (1:40)
4 x 50 IMO 1:15 (40-45)
8 x 25 IMO :45 (20-25)
Felt good; Fly was feeling quite wavy...got my head down fast after the breath before arms landed...Fort can analyse next week!
1 x 200 K
1 x 200 FR 3:15 (2:48)
2 x 100 FR 1:30 (1:25)
4 x 50 FR 1:00 (:40)
8 x 25 FR :30 (18-20)
I ended up working the 50's and 25's out for quality...my stroke feels like it's coming back together..we'll see.
3 x 100 Snorkel
2 x 50 Paddles DPS
2 x 50 Swim DPS
Updated April 17th, 2009 at 09:52 PM by SwimStud
Had a light workout this morning, focus was more on technique and kick stroke coordination.
I never counted my strokes, after reading several books that mentioned this and [ame="http://www.usms.org/forums/showpost.php?p=34154"]ande's[/ame] blog about the subject, I started today and I noticed something about timing SDK's to reach the opposite wall (inspired by Chris Stevenson's "kick pattern" SKD's)
Anyways, it turns out for a 50 or 100 FR SCY; (fast, not really race pace. moderate add one stroke)
Start - either dive or push off -
5 SKD's 10 strokes to wall, 3 SDK's and 9 strokes to a another turn or 10 to hit the wall dead on.
If I add or subtract a SDK on the first turn, I end up with a half stroke to the wall.
(Bear in mind last summer I was swimming 100FR @ 1:35 best effort, breaking 1:30 was the challenge)
The PsychSheet was posted to the Pacific Masters Swimming site...Of the 188 male swimmers, all age groups combined for the 100FR SCY, I fall in at #125 with my time from the BEAR meet of 1:02.
Hard to believe that 107 men in Northern California can swim below a minute...
The top 11 of these guys swim in the high :40's. Ive got a long way to go... Someday, hopefully, Ill look back at this blog and laugh.
400 Straight, no break, no open turns.
4x100 build it up ez
4x50 focus on form and strong pull/kick
1x100 FR K , moderate
4x20 FR Sprints
6x50 Count strokes/sdk's
12x50 Work on 6 beat kick coordination.
This Sunday April 19 Pacific Masters Swimming
Championships. (Why did they have to put the 100 and 50 FR on a Sunday?)
The above little fellow is kind of cute, I suppose, what pet shop dealers call "a fancy rat."
True, the rat that has infested my house goes by the same Linnaean name: Rattus norvegicus. But he probably should not be confused with his big-eared, big-eyed, domesticated cousin. My unwanted Rattus norvegicus is most likely feral, a greedy little creature upon whose oily coat hop about the sort of fleas whose own passengers once killed half of Europe.
If you would have told me three days ago that I would have a rat infestatin, I would have not believed you. My house is reasonably sanitary; our neighborhood is good; the neighbors not the sort to provoke suspicions that they have laid out an enticing chain of breadcrumbs from the sewer to my door.
Now, I suspect them all.
I heard the skittering above the ceiling, back and forth, punctuated with gnawing sounds. I tried to tell myself it was nothing--a piece of loosened insulation blowing around in the night breeze.
Then the stench of rat urine became way too much to ignore. Sawdust and plaster falls like snow. Meanwhile, in the kitchen, tell-tale pellets are everywhere, and every unguarded crust bears teeth marks.
I cannot catch him in the act. He is a conservative little fiend, very secretive, hiding and lurking as I tug my hair out and wonder about the future of my house and health. I think his numbers are proliferating. Rats breed like fire; their appetite for destruction is exhilarating.
I have taken all the usual steps: mowed the unkempt clumps of heather surrounding my estate; searched on Craig's list for rat tarriers to let; considered even the possibility of an allergic life of running eyes and nose in exchange for one devoid of rats. How quickly would Geoffrey dispatch these devils!
For he made a great figure in Egypt for his signal services.
For he killed the Ichneumon-rat very pernicious by land.
I know, of course, that once entrenched, it is very difficult to unhouse a rat; it is, in fact, hard to even espy him.
But it is true, as well, that the lurking rat prefers his anonymity. Much better for him the life before his presence is known--suspected, perhaps, maybe even dreaded, but not entirely 100 percent surely confirmed.
That there is a rat wandering about in my community is no longer the stuff of paranoia and suspicion. I have heard him skittering, smelled his piss, seen his toothmarks, understand sans doute his capacity for destruction.
It has even become clear to me now that sometimes the fancy rat uses his fanciness as a disguise for his feral nature.
Happy the rat that conducts his business in secrecy! Less content willl he be now that his presence is understood.
Back to your sewer, I warn you, for I am dedicated to your extermination.
Still under the weather and an energy-less FAF, but better than yesterday!
Got a deep tissue massage. Ouch! Guess I had some cranky muscles. The tightest area is my middle back. (Lower back was fine.) How exactly does one stretch the middle back?
Just a short workout. Wanted to keep feel and not sure I can get to the pool tomorrow. Did some hypoxic work that I like to do when I'm resting or feeling sub par.
700 variety swim, kick, drill
10 x 25 back UW shooter w/MF @ :30
Then, realizing that I had just told She Puff that I had become too besotted with my MF lately and needed to do some fin-less SDK work, I grudgingly took it off.
10 x (25 back UW shooter no fins + 25 EZ) @ 1:15
3 x 150 (50 scull, 50 kick, 50 swim)
7 SDKs off each wall on kick and swim
5 x (25 belly UW shooter no fins + 25 EZ)
The UW shooters with no fins were easier than I anticipated. For the last year, I've felt faster/better on my belly shooters than my back shooters and have started avoiding back shooters because of the air bleeding. With a nose clip, I felt like this phenomenon was reversed: I felt faster and more comfortable on my back. Though I took about 21 kicks each way.
Will try to get to my team practice on Sunday if I'm feeling better to practice some starts, etc. I won't be doing 3000, though, so I may be a dirty rotten selfish rule breaking teammate that is disrupting the normal swimming protocol. I suspect a few others are tapering for Zones too though. But, since I'm one of few sprinters, I'm sure I'll do less yardage.
Needed to do a little fly work as I've been doing almost all free and maybe some back here and there.
Warm-up: 200 easy swim, 4 x 50 fly - alternate 25 rt/25 lt - 15 seconds rest between each 50
5 x 100 dolphin kick -no fins - on 2:00 - keep each 100 under 1:30
8 x 25 fly pull with buoy only on :45
4 x 50 fly - 3 rt., 3 lt., 3 full on 1:00
8 x 25 hard fly on :45
4 x 25 fly - alternate 25 rt./25 lt. - work timing - on :45
4 x 50 fly with fins AFAP on 2:00
1. Pulling fly for me is really hard. I stink at this because I am overly dependent on my kick. Everybody else seems to love the pull buoy when swimming fly.
2. Have just been paddling around the last month, so going AFAP didn't feel great. Glad I got it done. Time to start doing hard swims in practice again.
100, 75, 50, 25 Repeat based on :30 for 25
10 x100@1:50 - 1-3 Swim, 3-6 Paddles, 7-10 Fins and Paddles
6x25 FR@1:00 Fast - 1-4 Swim, 5-6 w/fins
4x50 FR@2:00 Fast - 1-2 Swim, 3-4 w/fins
2x75 FR@3:00 Fast - 1 Swim, 2 w/fins
100 FL Drill w/fins 25R/25L/Alt/Swim
2500 SCY Indoor Pool Solo
First day trying paddles since the surgery...No problems at all....
Did a whole lot less swimming today.
1000 warm up
was going to where my knee length Aquapel but during warmup I noticed that I had alot of air pockets so I choose to change into a full leg Aquapel even though I was going to swim the 200 Breast which I went a 3:11.96 just squeezing into 8th place.
300 warm down/up
The 100 free was a season best with a 1:04.46 a good effort
Next was the 100 Back and I surprised myself with a personal best at 1:17.74
Total 1700 yards decided to warm down in the showers.
SCY with Carrie
300 swim free
200 kick choice (did rev IM)
300 pull w/paddles: alt. 75 free/25 back
6x50 on 1:00, alt. drill/build by 25
swim 2x100 free on 1:30 (1:23±)
swim 8x25 free FAST on 25 (:17±)
100 easy on 2:30
Swim 2x100 IM on 1:50 (1:30, 1:32)
swim 8x25 FAST back on 30 (:20±)
100 easy on 2:30
swim 2x100 free on 1:30 (1:25, 1:32, missed the interval, started the 25's on 1:45)
swim 8x25 FAST on 30: one of each, IM order, 2x around
(fly & back just under :20, breast around :25, free around 17)
300 easy swim down
Weights at noon today, core and upper body. This will be the end of weight training until after SC Nationals.
Updated April 17th, 2009 at 05:57 PM by poolraat
Fri Apr 17th, 2009
USMS MASTERS SCY NATIONALS
May 8 - 10
3 weeks / 21 days
If I could only do ____ exercise/s to improve my swimming speed, it would be
1 [ame="http://www.usms.org/forums/showpost.php?p=171194&postcount=1084"]Bands[/ame] or [ame="http://www.usms.org/forums/showpost.php?p=133732"]LAT PRESS[/ame]
2 Bands / Lat press, & lat pull
3 Bands / Lat press, lat pull & leg press
TODAYS SWIM PRACTICE
5:30 - 7:00
TSC LCM main pool
swam with Tyler, Todd, mike, doug, ned, max mary, nate, brandon, amy & jon
dove in around 5:32 am
wore a b70 for the entire practice
go through the following, stop at 5:55 am to begin main set:
300 fr drag finger tips
100 k did it easy speed went 1:19 LCM
300 fr drag finger tips
100 k did it 50 easy 50 easy speed went 36
300 fr drag finger tips
100 LCM fr fast from a push
5 x 100 on 2:00 fast but hold 10 sec slower than 100 time
went 1:06 - 1:09's
100 easy on 3:00
5 x 100 on 2:00 fast but hold 8 sec slower than 100 time
went 1:06 - 1:08's
100 easy on 3:00
5 x 100 on 2:00 fast but hold 6 sec slower than 100 time
went 1:06 - 1:08's
100 FAST for time, her words were "see what you can go"
from a dive
whitney spot timed,
no watch just spotting the touch, watching the pace clock & calling out the time
on all the fast free's I did ___ SDKs on the ___
6 or 7 pushoffs &
4 or 5 turns
assigned 500 fr breath control take 6 breaths per length
did 10 x 50 fr DPS
Updated April 17th, 2009 at 02:33 PM by ande
getting ready for the TB marathon swim tomorrow. we arrived at the holiday inn yesterday around noon. the race starts here and many of the swimmers are staying here as well, so its a good place to meet up and talk training, strategy, and english channel stuff.
willie and i swam out about a mile, almost to the point where we will be taking a left (heading north) to wisky joe's in the race tomorrow. the water was pretty murky and even when we nearly ran aground (in about 18" of water) on a sand bar, it was difficult to see the bottom. patricia and i still haven't worked out the details of how we are going to divi-up our relay, but there is still about 23 hours to figure it out, and i promised to be flexible during the swim, so stay tuned for he play by play......
i brought with me a globus electro stimulation unit and have so far used it on my lower and upper legs to work off the tightness i've been experiencing lately. i will run through a program on my lower back after a swim today... i think we will head to the gulf side. we saw some dolphins crusing the beach last night during dinner at crabby bill's.
I'm taking a week off after the 4/10-11/09 PNA champs meet.
I'm thinking about the next training cycle. I'm probably going to stick with a recent change I made of moving some resistance exercises such as pull-ups and dips to swim days instead of non-swim days, which is when I do most of the other weightlifting.
I am beginning to feel like a Hermit Crab. My student teacher has taken the classes over and is doing a great job! All I have to do is sit in my office and listen to him teach so I know what to compliment him about.
I have some projects going, and I have a little jumpstart on my end of the year report cards (I have 778 students in K-5 so it is a great big job!).
I have started a vitamin d regime per my Doctor's advice. I thought it seemed a little hooky, then I read a great posting w/ article attached by Jayhawk. I guess this might really be somthing legitimate. I'm going to give it a try.
Swims for Tues/Thurs:
Tuesday- 2,700 yds. I forget the workout. I was tired when I got home so I had some food and hit the sack .
Thursday-Swim w/Team NASTI
1) 4 X 100 on 1:40 (all free, felt good)
2) 300 Pull Freestyle 6:00 interval
3) 8 X 75 on 1:30 (50 free ez/25 stroke sprint)
4) 200 IM Swim on 4:00 int.
5) 3 X 100 on 1:45 (all free, still felt good)
6) 300 Kick (used fins on back doing dolfin with arms straight up)
7) 10 X 50 free on :50 interval (still felt good)
8) 200 ez cooldown swim
I was afraid my stomach would be upset from all the vitamin D3 I took today. I never take medicine (an aspirin here and there, a lunesta on a sleepless night is the total extent). Anyway, it didn't bother me at all. I felt great swimming tonight....very energetic and smooth!
Hit the weight room and did the following:
Bench press: 2 sets of 85 x 10
Lat pulldown: 120 x 8, 140 x 6, 160 x 4
Military press: 35 x 10, 50 x 8, 60 x 6
Push-ups: 2 sets of 15 with bosu ball
Crunches: 50 of each - Swiss ball, bicycle, good morning darlings
35 minute run
On the run, I didn't care about pace or mileage. I just went out and ran on a whole new route downtown without any idea as to how far I ran.
About halfway through the run, one of my former students drove up. He drove his truck really slow along side of me while I ran on the road, telling me what had been going on in his life. I kind of felt like I had an escort for the rest of the run. Maybe somebody driving by that didn't know any better thought I was some big shot in town for the week. LOL
Updated April 16th, 2009 at 07:11 PM by elise526
I over slept this morning and did not get to the pool until 7:15. This is the day of the dirty double and yes I survived it. Will I do it again? probably.
Here is how the swimming yardage went:
1000 warm up
1650 Free in 22:06.88 for 5th place not a great time but ok
1000 warm down
300 warm up before the 1000
1000 Free in 13:12.75 just sqeaked in to 8th place
500 warm down
Total 5450 yards
This doesn't seem much like a taper does it, more like a workout.
I'm sick again, and it's making me really dang grumpy. Could be allergies run amuck or a nasty cold I picked up traveling. Very frustrating, as I just had a severe cold two weeks ago. So forced to take a day off. Just hope I get better soon, as I have a very packed weekend. If I don't, I may question the back to back meet plan or the number of events at Zones ... For sure, I'm going to kick into rest mode swim wise and not overdo it in the pool the next few days.
Going to lay on the couch now and feel sorry for myself. April is just not my month.
500 swim free
400 IM drill
3x100 pull alt. 50 free/50 back w/10 sec rest
(w/p&b around 1:25)
12x25 on 30: 1 of each IM order, 3x around (got through these ok, even on the breast)
kick with no board:
(I did all of this on my back in streamline.)
5x100 IM w/ 15 sec. rest:
#1: fly fast (2:05)
#2: back fast (2:05)
#3: breast fast (2:05)
#4: free fast (2:05)
#5: ALL FAST (1:55)
swim 10x50 on 50: #4, 7, 10 fast;
#4 fly - :41, #7 back - :40, #10 free - :35,
the others ranged from :42 to :45)
200 easy choice
(alternated free/back by 50's)
Total: 2750 yards
75 minute yoga class tonight
Evening workout. Did 45 min. spin class at noon.
SCY, with Carrie
300 pull breathe 3/5/25
(used paddles & buoy)
200 kick choice
(kicked this as rev IM, free & breast w/ board the rest without)
pull 3 sets of 4x75 on 1:20 descend 1-4 (middle set back)
(with buoy only, no paddles)
Set 1: (:58± went right into set 2 w/no extra rest)
Set 2: (1:05± took an extra :20 before starting set 3)
Set 3: :57±
swim 3 sets of 6x50 on 1:00,
(took about 1:00 rest between sets)
set 1 free, evens fast
(went :40 on odds, <:35 on evens)
set 2 back, 2nd 25 of each fast w/deep catches
set 3 odds free, evens fly at 80-85%
(went 44± on fly, about the same on free)
Total 2850 yards
Updated April 16th, 2009 at 02:43 PM by poolraat
I actually feel better this morning, more positive and looking forward to this Sunday's part of the PMS SCY meet.
I tried doing this warm-up a couple of months ago, but I wasn't ready for 1000 yd warm-ups, anyways I was exposed to this 2 part warm-up when I visited the USC pool back in December 2008 at the noon Masters w/o.
(In my new FS Pro)
4x100 FR or stroke start building
4x50 FR or stroke continue building
200-300 K ( Did 100 K, still got a slight pull in my quad)
12x20 y sprints
Dive work- Tried 3 different dive stances to see which one fit, when my left foot was forward worked best for me.
4x100 on 1:30 ( 1:20, 1:15, 1:15, 1:17)
1x100 all out (1:09)
2x50 fast ( both on :30)
(I get my times by hitting the wall, then raising my head out of the water to see the digital clock, so its not accurate)
Yesterday I got a new workout suit, a TYR poly square (jammers are too much and I dont mind the briefs, but I can't find polyester briefs), an FS Pro and vanquisher plus googles.
I have blue vanquisher goggles that I use in my workouts and they work just great, thought I would try the "Plus" model (it has mirror finish so peeps cant tell if your looking at them) but its too dark for early morning darkness, its fine in direct sunlight.
The FS Pros were on sale at SwimOutlet.com, I got the size that normally fits ok in jammer size, mine is 32...I usually get 30 for poly suits so they don't bunch up. The FS Pro is really tight, it reviled that I still have a little fat under the skin that needs attention! I immediately noticed the difference after diving in, it especially is noticeable in the turns, and I get more underwater distance in my SDK's off the wall.