Typically, I take Sundays off as a rule. I figure my body needs one total day off to aid in recovery. However, it's February and that means that I'm doing the February Fitness Challenge. My goal is to get 100,000 yards, which means I need to average 3517 per day (every day of the month). Since I didn't swim on the 1st because of the ice, I'm already behind. So, today I made sure to get in 3650, so I don't fall further behind. I basically modified yesterday's workout and did two of the Kick sets (one at the beginning and one at the end) and two of the Mountain sets. It was a good workout and I felt stronger than I thought I might.
The challenge will be to not fall too far behind this week as I try to balance needing yardage for the fitness challenge with preparing for this weekend's meet at Indiana University. I haven't swam in this meet before and am swimming five events - basically another warm-up meet for Indiana's state meet in March and Y Nationals in April. So... we'll see what happens. I am also taking another crack at the 100 Fly to help my confidence in this race going into the big meets. Should be fun - whatever my results are. This meet tends to get a bigger contingent of Indy SwimFit swimmers, and they are a fun bunch to train with - and an extremely encouraging bunch at meets.
Now, my attention turns to the Super Bowl (GO STEELERS!) and the hopeful silence of my telephone. The kids have been off school since last Tuesday because of snow and ice. If they call school again tomorrow....ugh! Here's hoping the phone will stay silent and my kids will get on the bus in the morning....
Swim/SCY @ GMU:
8 x 25 shooters
Freestyle Pace Set:
24 x 100 freestyle (swim or pull), done as:
8 x 100 @ 1:35
8 x 100 @ 1:30
8 x 100 @ 1:25
Shared a lane with Barb, fellow backstroker. We decided to do backstroke with fins. She did all 24 100s; I did 16 before sprinter ADD kicked in.
8 x 100 back w/fins @ 1:35
-- Cruised 1:07-08s. Felt super smooth and glidey today.
8 x 100 backstroke kick w/fins @ 1:30
-- Cruised 1:06s
8 x 50 breast @ 1:00
-- work on technique and streamlining
24 x 25 w/fins @ :30
2 easy, 1 fast
-- did all the fast ones fly, went 11s
Hottub, 20 minutes
I made it out of bed on time to get to my Sunday masters practice. Our beloved coach Cheryl is vacationing in Florida. So her hubby Peter (GMU coach) gave us the workout. I walked in and read it and told him he missed the memo that Sunday was stroke and sprint day. Instead, we had a long pace freestyle set, , which delighted the triathletes and open water swimmers. I mulled over what to do with said set during warm up, but ended up doing most of it figuring it was good for my 100 back and I wouldn't do it OMO. It actually felt fairly effortless (at the time, tired now).
Heard in the hottub that the GMU pool will be closed June & possibly all of July so that the failing air handler system can be replaced. There are no masters practice in August under the new policy. So that about kills LC season for me. Too bad, as I can typically train with my team during the week much more in the summer. This development has caused me to revise my thinking about attending Auburn Nats. I'll be gone 2 weeks in June on vacation and won't have a LC pool to practice in before or after. Doesn't seem to make sense to travel for days to a national meet with no LC practice ... I may just stay and do our local Zones meet, which is typically at the end of August instead.
5x swim, 2x yoga, 2x drylands
Forgot to take a rest day this week.
Getting a damn cold ...
Updated February 6th, 2011 at 10:26 PM by The Fortress
This has definitely been the weirdest of the weird week of weather we have been having. With still about 1.5" of ice on my driveway (which is flat, so I'm planning on letting the sun melt it), we woke up Saturday morning to light flurries. Not thinking much of it initially (since it looked so pretty), my older daughter and I got ready to head to her orchestra competition. The roads were a bit nasty on the way, but we arrived in plenty of time for her first performance - her first solo competition on the viola ever. And, she got a GOLD rating.
Then, while waiting for her ensemble members to arrive, a friend of Sam's came over and asked if she still played the viola or had switched to the violin. When Sam said she played the viola, her friend asked if she would mind sitting in with a group from another junior high whose viola player was no where to be found. When Sam asked when they were scheduled to perform, the answer was "in about five minutes." So, my wonderful - and compassionate - daughter, agreed to sight-read the music for the group. And, they earned a GOLD rating.
Talk about karma, because the violinst for my daughter's ensemble showed up about 5 minutes before THEY were scheduled to perform. WOW! is all I can say. They were oustanding and "The Lord of the Dance" brought tears to my eyes! Even the ensemble's judge told them that they were the best ensemble that he'd heard all morning. And, another GOLD rating!!!
If I thought the roads going to the competition were bad, the roads on the way home were horrendous. The 30 minute trip ended up taking us over an hour. On the way home, I even commented to my daughter that I guess I wouldn't be going to the pool. We saw numerous accidents and slide-offs in the 20 mile trek.
Of course, a few hours later (after shoveling 4 inches of new snow off the 1.5 inches of ice on my driveway), I was itching to go to the pool. So, I ventured out. The heavy snow had turned to simple flurries and I must give kudos to the Town of Fishers road crew. When I went to the pool.... the main roads were clear!
I'm glad I went because it was a fabulous workout. Here's what I did:
1 x 25 Kick on :30
1 x 100 Drill Cycle on 2:00
1 x 25 Free on :30
1 x 50 Free on 1:00
1 x 75 Free on 1:20
1 x 100 Free on 1:40
1 x 200 on 4:00 (did as kick, pull, kick, pull)
1 x 100 Free on 1:400
1 x 75 Free on 1:20
1 x 50 Free on 1:00
1 x 25 Free on :30
Total Yards - 4400
Such a fun day. I love hearing my daughter play - and play amazingly well. I love good workouts.
On posting to this here blog.
I've been swim a bunch :-)
I'm manage at least 5 swims a week the last 3 weeks.
Been using the FLOG on my USMS and I'm up to
44 Miles this year. That will explain why
I'm swimming better than I have in years!
A few time I've been stuck in the FAST lane
and I've been able to get some rest providing the intervals aren't to fast.
Like they were doing 100's on 1:10 the other day.
That means a continuous swim for me if I'm working it.
I've added more workouts to my Favorites
It's easier than putting them all here.
Some are in Excel some are Doc's.
If you don't have Word or Excel you can download OpenOffice
for free and it will read anything Microsoft Office will.
I'm going to my 1st meet in over 2 years next weekend. It's at Miami University (Oxford, Ohio).
This is the same place I did my 1st swim meet after my 23 year hiatus to swimming. That was in 2002. Can't Wait!!!!!
I think I'll go swim right now. Pool opens in 10 min.
Updated February 6th, 2011 at 08:57 AM by Bo Martin
(I can't spell)
Had a good couple of swims today. Here they are:
Oh yeah, I wore the Yingfa brand jammer that I just got in the mail last week, and loved it. Got a size L, and it was pretty good on size. I usually wear a size 30 for other suits.
1650: splits by 100
100 - 58.4
200 - 1:04.2
300 - 1:05.2
400 - 1:06.0
500 - 1:06.5 (5:20.6)
600 - 1:06.5
700 - 1:07.2
800 - 1:07.4
900 - 1:06.8
1000 - 1:07.6 (5:35.8) (10:56.4)
1100 - 1:06.9
1200 - 1:07.3
1300 - 1:08.0 ugh feeling it here...ready to get out...
1400 - 1:07.1
1500 - 1:06.4 (5:37.2)
1600 - 1:04.7
1650 - 30.3
Total Time: 18:07.57
I beat my age group LMSC record by 6 seconds!!! So much better than missing it by 3 tenths... I'd been looking at that time for the past 2 years but never thought I would actually have an attempt to beat it.
Beforehand I told my split taker (who was a former teammate of mine in agegroup) that I wanted to hit 5:20, 5:35, 5:35 by 500s and come home fast... I pretty much nailed that.
My triceps, lats, and pecs were just killing my about 5 minutes afterward, and never really got the feeling loosened up throughout the remainder of the meet/cooldowns, but I had an amazing swim! I also came about 2 minutes, 15 secs. from my lifetime college best time! WOOHOO!!!!!
26.1 / 29.4 / 30.1 / 30.1 = 1:56.16
12.2 / 16.0 / 18.1 / 13.9 = 1:00.41 <-- A masters best! I actually won the event due to my breaststroke if you can believe that!
50 Free leadoff mixed 200 free relay:
24.96 I was getting pretty pooped by this point.
12.7 / 15.1 / 15.2 / 15.8 = 59.22
Same thing here...at least I broke a minute
12.8 / 16.1 = 28.9
18.7 / 18.5 = 37.2
19.5 / 20.8 = 40.1
18.3 / 16.0 = 34.3 <--only sped this up the last 25 so I wouldn't get beat
The 200 IM was just a nice easy cooldown swim for me. I was originally entered with a 2:10, and the next fastest seeded time that showed up was a 2:23. I just swam it easy to stretch out, but I didn't let the 2nd place guy beat me at the end
*** On a side note... I was just asked by our current Top Ten recorder person if I would be interested in the job since she's been doing it for so long. I said what the heck...ok. As of March I guess the job is mine. I'll find out how much work will be involved soon.
Updated February 6th, 2011 at 12:41 AM by jaadams1
Bikram Yoga, 90 minutes:
Ack, not my best class. I had my breakfast smoothie too close to class apparently, as I didn't feel so hot during class. I had to bolt for a water break about 2/3 of the way through, though the teacher tried to stop me. Problem is, I don't think life will end if I leave the room, so I always do if I feel I need to. It was also extra hot today; the female instructors always blast the heat more.
Just got back from the HS Regional Champs finals. Two guys almost got into a fist fight right in front of me and Lil Fort (parents, not swimmers). What jerks! The one guy was so bad someone had to go get the police officer on duty. I hate to see such bad conduct at kids' meets.
The best race of the night was the women's 100 fly. 1st and 2nd place were 55.56 and 55.58. Unfortunately, more bad conduct. The person finishing second (an AA heading to texas) jumped out of the pool, and didn't even congratulate the winner and went bawling to the warm down pool. I know she's not used to losing, but jeez! Take it to the locker room. Saw lots of AAA times tonight though.
Done with my rants now.
4x(50 Drill, 2x25 Swim) IM order by sets
6x75 from a push on 2' hard-hold best possible average over the set (held :51 or :52)
3x(50 swim, 25 Swim) SPEC on 2" and 1' respectively
3x(50 swim, 25 swim) FR on same
2x (Pull 100 FR, Swim 3x50 SPEC) on 2' and 1'
SPEC 2x S100 drill/Swim, 2x50 swim, 4x25 hard
Swim 4x5x100 on interval +10.
FLY-FR-FR-FR by 25
FR-BA-FR-FR by 25
FR-FR-BR-FR by 25
FR-FR-FR-FR by 25.
16 50's K on 1' with kids
This morning I swam the following scy workout with Panama City Beach masters:
500 scy warmup s/k/p/s by 50
8 x 50 pull @ 1:00 25ez/25build
3 times thru
6 x 75 @ :15 rest, odds drill/swim/drill, evens swim/drill/swim, mix of strokes
5 x 50 kick fast @ 1:30 [held 44-46 on FRs and BKs, 40-41 on FL, 50-51 on BR]
100 sprint choice [BK 1:17, BR 1:24, IM 1:18]
It was a fun workout, although trying to sprint after all the hard kicking got a little painful. We had a good crew at the pool, it was fun getting to do the same sendoffs with others, and the workout afforded plenty of time for chatting a bit between swims.
Tomorrow we might have an extra start-and-turn workout. Itís supposed to be warmer and sunnyótoday was windy and in the 40s. The kids team were doing some stuff off the blocks, but they looked pretty chilly whenever they were out of the water. I donít get chilled easily, but hate starting off cold blocks. Maybe they should make blocks that have some sort of radiant heating element in them for outdoor pools?
I signed up for the Auburn scy meet today. I really wanted to swim all the BR and BK events, but the event order had other ideas for me. I ended up choosing the 100 IM, 100 BR, 200 FR, and 400 IM the first day (I might skip one of those last two depending on how fast the meet runs), and the 200 BR, 50 BK, 200 BK, and 200 IM the second day (I might opt to swim for a 100 BK split in the 200 BK race that day). Iím glad Iíll have some adopted PCBM teammates and coach there, and am looking forward to meeting some new swim friends at the meet. It looks like it will be a fun event!
1 X 200 3:20
4 X 150 2:30
4 X 100 1:30
4 X 50 descend :50
1 X 200 kick 4:15
8 X 50 kick 1:00
8 X 25-12.5 blast free kick/12.5 easy swim :40
12 X 50 1:05
Rotate 1 easy-1 build-1 fast choice
IM'ers go 3 of each stroke
1 X 50 easy
1 X 200 choice @ race pace
1 X 50 easy
1 x 400 free 6:00
4 X 100 free 1:30
1 X 300 free 4:00
6 X 50 :40
1 X 200 free 2:30
4 X 50 :40
1 X 400 IM 7:00
4 X 100 IM or stroke 1:45
1 X 300 IM 5:00
6 X 50-2 fly-2 back-2 breast 1:00
1 X 200 IM 3:15
4 X 50-1 of each- 1:00
WARM DOWN: 4 X 50 easy 1:00
Sar Feb 5th, 2011
UT Swim Center, main pool
7:30 to 9:00 dove on time
trained with Tyler, Richie & Kelly
beside Brandon, Amy, Marcio, & James
Larry max jim
Wore FS PRO Jammer
4 x 300
8 x 100 fr on 1:10
100 fr fast from blocks
50 fr fast off blocks
Goggles flooded when I dove in
8 x 100 fr on 1:10
Put on old b70 legs
Rested 10 minutes
25 sdk fast
15m split 5.0
Next meets are:
Fri Apr 1 - Sun 3, 2011
South Central Zone SCY Championships
Josh Davis Natatorium, San Antonio, TX
Thu Apr 28 - Sun May 1, 2011
2011 USMS SCY Spring Nationals
Kino Aquatic Complex, Mesa, AZ
Order of Events
Recovery day. Workout was way too boring. Should've stayed in bed.
Warm up - Workout - Warm down Set:
There was more but this was all I could handle.
Total 3000 yards
Got in a good 3000 yards today.
500 Free broken 1,2,3,4,1,2,3,1,2,1
500 Free kick w/fins every 3rd 25 fast
500 Free w/paddles & bouy went 7:00 on this
5x100@1:45 as 50 Free/50 Back w/paddles & bouy
5x100@1:45 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint w/fins was holding 1:30's
500 Free kick w/fins
Though the pool was on the warm side, I could breath today YEAH!!!
This week has been a extremely difficult one for me. Work has absolutely worn me out both phyically and mentally. I really was not motivated to wake up and go to practice this morning which is not normal for me. It has rained here for about a week straight and today is the perfect day to sleep in and lounge around.
Instead of listening to what my body wanted to do I got up went to the pool. I decided with a big meet two weeks away I shouldn't miss any pool time even if my mind wasn't completely in it.
Glad I went. Had a great practice!! Didn't feel very smooth but I felt fast if that makes sense.
Not a hard workout, just focus on the fast stuff.
800 Mix up
4 x 50 [25 fast/25 ez] @ 60 went IM order
3 x 100 @ 1:45 build within 100
4 x 50 [25 fast/25 ez] @ 60 went IM order
Three rounds of the following
200 EZ pull @ 3:15
100 FAST @1:45
100 EZ pull @ 1:45
50 FAST @ 60
50 EZ @ 1:30
400 IM [25 kick,25 drill,25 swim,25 free]
4 x 100 IM @ 1:45
We decided to skip the 4 X 100 IM's and work on some starts along with some relay starts. So glad I didn't sleep in. I was very fast for me on the fast stuff and can always use some work on my starts. This workout was just what I needed to get my mind right after a rough week.
Last night was not one of my better nights. After a lovely evening with my girls, during which we dined on Chipolte because I was too lazy to cook, I had a minor case of vomit-itis. Not sure if it was due to Welsford's spewing or food contamination, but I was up hurling between 3-4:00 am. Decidedly unfun. I slept in and woke up feeling just slightly queasy. So I ingested as many electrolytes as one can and headed to GMU for a noon workout. I had planned a sprint workout and ended up modifying my intended set somewhat to accommodate my delicate stomach.
8 x 50 @ 1:00
odds = free
evens = backstroke kick
4 x 50 @ whatevah
15 burst dolphin kick + cruise
3 x through w/fins:
1 x 25 AFAP
1 x 25 EZ
1 x 50 AFAP
1 x 50 EZ
1 x 75 @ 90%
1 x 75 EZ
4 x 50 backstroke kicks @ 1:00 recovery
Ideally, I would have added 1 x 100 fast + 1 x 100 EZ. But I didn't have enough HTFU in me today for that.
1st round: backstroke kick
25 = 10
50 = 22
75 = 39
2nd round: fly
25 = 11
50 = 24
75 = high 41-42
3rd round: breast
25 = 14
50 = 30
75 = horrible calf cramp, so went slowly after the 25
Hypoxic Technique Set:
4 x (5 x 25) shooters
belly, left side, right side, back, twirling
-- worked on streamling and DPK
Total: 3400/1650 kicking
I was extremely glad that I took the time to drive to GMU. The water was cool and clear, there were no noodlers or children in sight, and digital clocks abounded. Very few people were in the pool. Brilliant! The workout generally went better than I anticipated, and I was glad to get 'er done.
I spent the night at the prelims of the girls HS Regional meet. Mini Fort was happy to get a States cut (though she's still off her club times, as one would expect). Road trip to Virginia Beach! There were some exceedingly fast times swum. A freshman and sophomore went 23.4 and 23.7 in the 50 free respectively in tanks. The same freshman went 55 in the 100 back. And it's just prelims! Finals will be fun to watch tomorrow night.
Not sure what I will do tomorrow. Mr. Fort jut left for an event in NY. (And, unfortunately, he has a minor hamstring pull after a speed workout and will not be running for a week (though he can bike)). I may try to go to yoga if I can get one of my kids to watch Lil Fort.
Updated February 4th, 2011 at 09:58 PM by The Fortress
It was a blast to swim this morning, as swimmers who train at cancelled locations (North Central) showed up since our location (Fishers Y) was not cancelled. Because of the icy side streets, schools here were cancelled for the 4th day in a row. E-gads! I just hope the next storm (dumping 5-6 inches, in theory) doesn't hit and the schools can open on Monday.
Back to happy news, at today's workout, here's what we did:
4 sets (odd: dolphin, even: flutter):
3 x 25 Kick on :30
1 x 75 Kick Moderate
4 sets: (2 fly, 2 free)
1 x 25 Drill/Stroke on :40
1 x 25 on 1:00 (15yds power; 10 yds smooth)
4 x 50 on 1:00 (fly, fly drill, fly/free, back)
4 x 50 on 1:00 (back, back, back, free)
4 x 50 on 1:00 (breast/free, free, free, breast/free)
4 x 50 on 1:00 (all free)
2 x 75 IM on 1:20 (did 1 fly, back, free; kicked 2; 3-4 were fly, back, breast w/ fins)
1 x 100 Free on 1:50 (1 free, 2 kick, 3 pull w/ fins on, 4 free w/o fins)
Total Yards - 3400
Of course, that should have been enough.... but it wasn't. Knowing that I am behind on my February Fitness goal of 100,000yds (because of the Ice Storm and missing swimming days) and my FLOG was mad at me, I decided to do a short session this afternoon. I borrowed this from The Fortress, but modified her entire kick set to be kicking on the way up the ladder and a kick/pull combo on the way down the ladder. My other modification was to change her intervals to :15 rest.
1 x 50 Dolphin Kick w/ board on :45
1 x 100 Dolphin Kick w/ board 1:30
1 x 150 Dolphin Kick w/ board
1 x 200 Backstroke Kick
1 x 250 Backstroke/Back Dolphin Kick
1 x 300 Free
1 x 250 Pull
1 x 200 Pull
1 x 150 Pull
1 x 100 Dolphin Kick w/ board
1 x 50 Backstroke Kick
Total Yards - 2200
While on the one hand, I'm proud of myself for doing a double today, I'm completely worn out and hoping that I'll still be able to swim Saturday's practice and a Sunday recovery swim before getting into next week's regular workouts. Oh... and did I mention that I have a meet next weekend? This is the only double I'm planning to do until the meet is over - and then I'll probably do a couple the next week to make up lost yardage... Oh well... the fun of February!
Bummer, no practice today. I was really looking forward to fast Friday and was even hoping to double. BUT it snowed last night all over Central Texas and a little bit of snow and ice shuts Texas down.
I might have been able to train with Longhorn Aquatics or UT Men this afternoon but I have an important appointment at 4:00 that I can't miss.
We got a series of emails keeping us informed or our practice situation. starting with
Sent: Thursday, February 03, 2011 7:00 PM
Subject: [txla-agegroup] Masters and Tom's groups canceled
While we usually try to align with AISD's closings, they are waiting to make a decision until tomorrow morning, which is too late for our practices. We have decided to err on the side of caution and cancel Friday morning practices for Masters and Senior Longhorn and Longhorn Training group.
There will still be a noon masters practice unless UT closes.
Sent: Friday, February 04, 2011 6:30 AM
Subject: [txla-masters] no noon practice
The university will be closed today due to inclement weather.
As the situation progresses tonight and tomorrow, updates specific to evening events and shifts, closure, and reopening will be available on at http://www.utexas.edu/, through local media, and by calling the university's general information number, 512-232-9999.
Sent: Friday, February 04, 2011 9:06 AMSubject: [txla-agegroup] Practices for SRLH / LHTG / Sen / Natl today
IF you feel comfortable on the roads, Tom will have practice for Senior Longhorn and Longhorn Training Group 1 - 3 pm at the TSC and Doug will have practice for Senior and National groups form 3 - 5 pm at the TSC.
Warm up (950)
200 swim as 100 free/100 back
200 kick as 100 free with board/100 on back
4 x 75/1:20 With Fins - build each - 50 Free - 25 Fly or Back
- alternated fly and back
10 x 25 with Fins/40
Alternate: 25 Fast under water dolphin
25 Fast High Hand Recovery
- underwater sdk, alternated face down/face up.
- did fast 25's free with breath every 4th stroke or 3 breaths per 25
Kick/Swim Set (1600)
Kick 8 x 50 Strong build/1:00
- 1-4 I made the interval, just barely on 4 (59). took extra 30 sec rest and 5-8 was about the same.
Swim 1 x 400 Moderate effort
- free - about 5:50
Swim 8 x 25/1:00
Odds are Fast with off blocks
- Block starts - did fly-back-back-fly. fly was around 15-16 s. Back was around 16-17?
Evens very strong
- fast free - around Ī16
Swim 1 x 400 Moderate effort
- back - around 6:20
Cool down: (400)
did easy 400 alternating 100 free/100 back
Total: 2950 yards
I'm a GTD 50 miler now!!! (50.09) Yippieeeee!!!
I accept cash or check only, message me for my mailing address please.
Final swim before the meet tomorrow. Took it pretty easy, quick meet warmup, a couple broken swims, some more splashing around, hit the showers and off to work!
100 Kick on back
200 IM Drill
100 Kick on back
200 IM Broken :10 @ each 50 (by my calculations I was around 2:13 or so)
100 Fly Broken :10 @ each 25 (around :56)
100 IM Broken :10 @ each 25 (around :59)
Swam back and forth with the group doing various stuff, but mostly a lot of talking...
About 800 or so
Ready to go fast tomorrow! On the road at 4:30am, hopefully the passes are okay. See you tomorrow That Guy and Knelson!
400 Warm up
8 x 25 Stroke IM Easy/Hard - :40
8 x 25 Kick IM Easy/Hard - :40
8 x 25 Stroke IM Easy/Hard - :40
Broken 500 timed / 10 Sec. rest each 50
75 Cool down
Still feeling a bit cruddy... just can't put in 100%. Video's from yesterday helped w/ my fly a lot. I think I'm bending my knees too much on my kick. It looks inefficient and I don't think I'm getting enough power to get my head out of the water fast enough. Worked on it some today and the fly feels better but I won't know if it is faster until I'm timed. The 500 went better than I expected. 7:05 w/ the rests. Went way too fast on the first 50. Roger said my strokes were too short.
Weight is going back down. Pizza for dinner threatend that but it was slightly burnt and I just couldn't eat more than a couple slices.