Went to the gym at 6:00 am for 45 min. spin class followed by about 15 min. of abs work.
That's it for today.
Friday Dec 19th 2008
will blog this practice later today at:
got a mention in Today's Austin American Statesman sports section
Weighed 214 after practice
WEIGHTS (may do more later today )
lat press 8 x 35 8 x 40 8 x 45 8 x 50
lat pull 8 x 167 5 x 207
bench press 8 x 135 5 x 185
leg press 8 x 180 8 x 270
6:00 pm - 8:30
swim center SCY diving well
swam with brandon, brad, larry and ned
AND A VERY SPECIAL GUEST: GULL
dove in around 6:05
assigned 15 minute swim choice
did 10 minute swim choice did 50's on 50
50 drop down set
start at 60
1) on 60
2) on 59 ... keep going till you fail
made it to 32 (had sore arms & a distaste for anything that resembles distance training)
20 x 50 on 1:00
Best average hold 3 seconds faster than what you dropped down to
held 28's on 1 - 10
she gave us an extra minute after #10
I changed into FS PRO legs
held 27's on the next 10
5 x 100 on 2:00
went 55 or 6 on #5
Updated December 19th, 2008 at 11:16 AM by ande
Tried to focus on improving my kicking today rather than just dragging my legs as I normally do.
10x100 @ 1:45 Free every 3rd IM
8x50 from a start work the start and breakout then shut it down at the 20 yard mark EZ 30 yards
8x25 @ 1:00 Back kick arms perpendicular
500 kick with fins as 200 fly/100 free/200 fly
5x200 @ 3:30 Free pull with paddles use the kick went 3:00, 2:57, 2:50, 2:47, 2:42
400 x100 swim/pull/kick/swim
Total 3500 yards
Yes with the impending "Day After Tomorrow" storm heading in, I got to the pool at 5 am. Much talking on deck delayed the start by 15 minutes but we did a good workout:
100 to 500 to 100 pyramid, ended up going on 1:40's. I just really start to die and struggle on the back half...I can never descend.
Followed that with 5 x 200 Max SDK off walls EZ FR on 2:00
Then did 4 x 100 DAB (double arm back) with fins to cool.
Got home and had bacon and eggs with a big mug of tea!
School is cancelled so naturally the kids got up an hour earlier than usual...
Well had my normal 1200 yard Drill n stretch this morning.
Got in and swam easy free and worked DPS. I can get down to 10 or 12 and if I SDK extra I can get to 8.
Not sure how this works...does it magically work into my regular stroke and mean I become more efficient?
I then did some BR and worked on my hip thrust and insweep. I am getting 25 done in 5 pulls and I can get to 4 but it's very slow.
Tossed in a 3 x 100 Kick 75 cruise/25 sprint. My kick has gotten better...thanks Ande!
Finished with some pulling to work on roation and hand entry.
Hopefully this will all pay off in my stroke!
Arrived at the pool and did not feel any FAF whatsoever. lol Still wheezy. A bit tired too perhaps, haven't had a day off since Zones. But I need my endorphins right now. Decided to do more aerobic/maintenance type work. I may stay on this course, at least with swimming, through the holidays with just a little speed here and there.
700 swim, kick, drill
5 x 100 single arm fly drill on 1:45
4 x 100 dolphin kick on back with MF on 1:30
3 x 100 IM on 1:45
2 x 100 backstroke kick on 1:45
1 x 100 backstroke, somewhat fast
2 x 100 backstroke kick on 1:45
3 x 100 IM on 1:45
4 x 100 dolphin kick with board on 1:45
500 fartlek dolphin kick on back with MF
I finally managed to get my sorry a** to the pool this morning for a short workout.
10 x 50 kick on RI 15, odds flutter w/board, evens flutter on back, no board
10 x 50 on RI :15 1-5 free, 6-10 back
10 x 25 as 12.5 fly sprint, 12.5 easy free
8 x 25 as 12.5 UW SDK, 12.5 easy free
50 easy free
Will do 1 hour yoga class tonight
After starting off Sunday with a 15 hour work day the rest of the week is now dragging by.
Was really tired today but did try my hand at 2 all out fin swims and was pleasantly surprised.
1000 broken up by 200's as swim/pull/swim/kick/swim
100 free with fins for time went 1:03
8x50 @ :55 1/2 free 1/2 back pull with paddles and bouy
10x50 @ :55 free swim with paddle on right hand kick 4 times on the paddle hand
10x50 @ :55 free swim with paddle on left hand kick 4 times on the paddle hand
500 kick with fins alternate by 100 fly/free
100 free with fins for time went 1:00
400 broken up by 100's as swim/pull/kick/swim
total 3500 yards
For me the 100's were very good. I will probably try to incorporate more of these into my workouts in the future. This is to get the feel of going faster. Goal is to break 1:00 in the 100 Free this year.
Swim, Run and Lift--12/17/08
No this isn't some sort of advert for a sports bra it's what I did today!
Yes the am 1200 of drill and focus on FLY...the water aerobics girls moved away from the lane lines...
Well then after my shift I took off for a 1 miler indoors...I hate running so don't rag me and tell me to run more... YOU run more
I then lifted for an hour 4 sets of leg press, leg ext, leg curl, adductor/abductor, pullovers, seated row, bench press and ab curl...
I hit the sauna for 10 and then went to coach the kids...
I felt a bit thirsty...
IM alright are you?
Well so far every morning on my break this week I've done at least 1200 of drills and tech work; mostly on Fly as my shoulder needs me to find the fault and fix it.
Got a good workout in last night at master's practice which consisted of me and my Speedo..but I got to say hi to some of the college kids who I swam with in the summer as they are home for Xmas.
600 Fr/Non-FR by 100 I did mine BACKSTROKE...that's right Backstroke, Chris Stevenson, I've got you in my sights!
150 RIMO 25 Fly, 50 BK, 50 BR, 25 FR
6 x 50 IM transition.
5 x 100 FR 2:00 , 100 IM 2:30 (Interval could have been tighter but I'm working on quality too).
450 Cool off.
Jersey Gunk--Early December
Well swam at Colony Zones and had a decent meet since I was battling a cold or something.
Had some fair results I guess abit off my best but considered my head wasn't in the game I was fairly happy. I made improvements over last year still so some of my LCM gains have remained.
I got back in the water late last week doing a few 1200 yard drill/kick workouts.
Took until Sunday 14th to get a real workout in and I stole Fort's which she stole from Chris but I used human intervals for the kicking but I did it all and felt pretty manly considering I'd been ill.
750 variety warm up of swim, kick, drills, builds
8 x 25 AFAP,
2 of each stroke, 25 easy after each
Endurance Kick Set: Kick Mountain
50 kick on :45
100 kick on 1:40
150 kick on 2:30
200 kick on 3:00
150 kick on 2:30
100 kick on 1:40
50 kick on :45
Speed Set #2:
5 x (3 x 50) on 1:00
500 dolphin kick on back with MF 100 EZ
I've been a bit stuffed up, sore throat and a cough the last few days. Thought perhaps the hypochondriasis was kicking in and/or I was getting a cold. But nooooo .... Just had a massive hive attack. Believe I am allergic to the xmas trees. They bothered me last year, but not this bad. I just don't want my allergies to spiral out of control -- or else I will become Wolf Girl. Ack! Off to look for benadryl and inhaler ... I seriously would prefer to stay "robustly" healthy.
Updated December 17th, 2008 at 11:53 PM by The Fortress
But I did go to a 45 minute spinning class during my lunch hour.
Am planning to go to the hotel pool tomorrow morning for a short swim.
First, my sincere wishes to all swimmers for a safe and fun holiday season.
I'm officially off work for the rest of the year and will be back in the office on January 5th! After 27 years with the Army Research Labs, I've reached the age where I'm almost out to pasture and have the "use or lose" leave to prove it.
I'm planning to use the time off to do a couple of things. First, I want to reflect back on the past year and think about both the good things and the things that I know I should improve upon. Second, I'll use the time to make plans for the upcoming year.
I've organized a big holiday swim for the end of the year. It's called "Los Rapidos" for historical reasons, although it is anything but speedy. The set is 109 x 100 yards on 1:45. I really dislike the set, but a lot of people like to do this crazy cult swim, so I reserved 4 hours of pool time. I've invited all of the local kids teams and the high school team to participate. Fortunately, I've asked a friend to organize the counting. I did it one year and screwed up which caused a lot of complaining.
As far as swimming plans go, because I've hit that magically FINA age group change, I'm taking a hard look at the Canadian SCM Nats (rather than Clovis) and Indy (LCM Nats).
I'm also involved with New Mexico Senior Olympics and plan to go to the National Senior Games in Stanford. It is great to see swimmers that normally don't go to USMS events, but are outstanding multi-sport athletes in their own right. For example, Colleen Burns, from MacIntosh, NM, won the women's 5K in 20:35 and was a multiple medalist in swimming. Her 5K time was the fastest womens time overall. And her son is a great triathlete, competitive swimmer and high school teacher and head swimming coach.
My point is that when you go to the National Senior Games, you get to see other athletes in other sports (volleyball, track and field, table tennis, etc) besides swimming. It is a great multisport event and a real celebration of life.
Personally, at the state level, I've competed in swimming, racquetball (a fun game that takes up too much of my time) and triathlon. I keep wanting to try air rifle, but the cost of a competitive air rifle is about $2K - a bit out of my league. The old daisy bb gun just doesn't cut it.
Another holiday plan is to refurbish the upstairs. I need to remove all the old carpet and moulding and check the foundation. If it looks good, I'll start installing a very pretty blonde ash engineered floor. Hopefully, I will have the same number of fingers remaining when I finish. I did smash my thumb trying to pound finishing nails the last time and it was a bloody mess.
I guess planning is kind of like making New Years resolutions. We will see how far I get with actually completing these plans.
Best wishes to all for the holidays!
Finally got around to doing some aerobic work today. Good thing too. I needed something not too difficult as my mind is off on a frolic and banter with xmas looming.
700 variety swim and kick
30 x 50, done as:
1-10, backstroke (good technique) on :50
11-20, dolphin kick with MF on :40
21-30, freestyle (work on DPS) on :45
(extra 30 seconds rest between each 10)
16 x 25, alternate EZ speed fly and EZ
5 x 50 dolphin kick on back with MF on 1:30 (went around 24.5ish)
Updated December 17th, 2008 at 09:15 PM by The Fortress
It feels like it should be Friday but no it is only Wednesday.
10x50 @ 1:00 Free every 3rd Breast
5x100 @ 2:30 1/2 Breast 1/2 Free
200 @ 5:00 Breast Pull with bouy
500 @ 10:00 Free x100 Sw/Pull/Sw/Kick/Swim
500 @ 10:00 Free every 3rd 25 Breast
5x100 @ 2:15 IM 1/2 pull 1/2 kick
20x50 @ :55 Free
Total 3700 yards
My Breaststroke felt stroke and smooth but felt really sluggish toward the end.
Did 1 hour weight class this morning and will do a yoga class at the gym tonight. If I'm really motivated when I wake up tomorrow I'll go do a short swim at the hotel pool.
60 minute spin class.
75 minutes in the gym doing weights, core, RC work and stretching. I've been adding sit-ups on the incline bench. They're getting easier. I was admiring Patrick's commitment to the Jason Lezak sprint program. I'm going to have to look at that more closely.
On the hypochondriasis front, my left shin is twingey near the inside of my ankle. This is where I previously had a stress fracture. When I get this twingey feeling, it either means I ran too much or need new running shoes. lol
Yes I finally started feeling some what better and did the workout I had put off from last weekl. Here it is.
400 Free Pull with paddles and bouy
9x50 @ 1:15 1/2 Pull 1/2 Kick alternate fl/bk, bk/br, br/fr
4x25@ 1:00 Fly with fins
250 Free EZ
200 Fly with fins
500 Back Pull with paddles and bouy
100 Fly for time went 1:37
8x50 @ 1:15 as 25Fl/25Bk with paddles
400, 300, 200, 100 @ :30 Rest Free Pull with paddles and bouy
Total 3400 yards
In looking at this maybe I should have called this the paddle/bouy workout.
Well, my legs are a bit tired from running this last week. Can't resist indulging in running after a taper meet though. I miss it after a couple weeks of cutting back. However, I'm pretty certain that, when tapering, the most important thing I need to do is rest my legs. That only works if I cut out lifting, spinning, running, and monofinning a couple weeks before a big meet or a week before an in season meet.
Chatted with Mr. Fort about my travel schedule. I never travel (at least via air plane) more than 1-2 times a year, as more isn't really feasible with my family commitments. But, I'm pretty much set on going to Auburn in February and Indianapolis in August. (Although I'm slightly worried that vacation planning may interfere with or derail Indianapolis. We'll see on that.) I also plan on going back to Rutgers in December. I really liked the facility and it's less than 4 hours away.
Spent some time looking at the Order of Events for Auburn. There is only one event between the 100 back/50 fly and between the 100 IM/50 free on Saturday and one event between the 100 fly/50 back and between the 50 back/200 back on Sunday. And the 100s, which are harder to recover from, are before the 50s. Right now, I'm thinking I'll swim:
Saturday: (And I am absolutely over the 1:15 pm start)
(pass on the 100 back and go for a fast 50 fly)
Sunday: (9:30 am start)
(Must swim this event here because I can't at CZ Zones)
(Can't decide whether to swim the 200 back or go for a 100 back split. I'd like to improve on the 1:04.7 that I swam on Geek 9:27.
Or, to get more recovery time, I could swim the 50 breast, which despite my aversion to, I am wont to do on occasion.)
Today's Workout, a quicky with lots of kicking:
5 x 100 one arm fly drill on 2:00
16 x 25 UW shooters with MF
4 each on belly, left side, right side, back
2 X (5 x 50 fast on 1:15 + 50 EZ)
5 fast flutter kick with board and 5 fast backstroke kick, legs burning here
500 dolphin kick on back with MF
(I notice kicking on my back seems to work the upper and mid abs more than when kicking with a board)