***Note: This is a repeat workout that I've done in the past, but it's a good one and I can really keep myself moving, especially when I swim on my own at the YMCA. Feel free to steal it for your own workouts!! I'll post the dropsite for the $5.00 donations later. Warmup: 200 Free 100 Back 100 Free 6 x 25 Fly @ :30 6 x 50 Back/Breast @ :60 6 x 75 Back/Breast/Free @ 1:20 6 x 100 IM @ 1:40 4 x 25 Fly @ :25 4 x 50 Back/Breast @ :55 4 x 75 Back/Breast/Free @ 1:15 4 x 100 IM @ 1:30 2 x 25 Fly @ :20 2 x 50 Back/Breast @ :50 2 x 75 Back/Breast/Free @ 1:10 2 x 100 IM @ 1:20 100 EZ ---------------- 3500 Yards Today was unusually busy for the lap swim at the Y. They had 5 lanes setup for laps with 1 lane set up for the . Each of the lap lanes already had 2 in each splitting the lane, except one, which I jumped into quick. No more than 5 minutes later another 4-5 people came on to the pool deck to swim. I was thinking that this was going to get interesting really quick. I luckily was swimming with two others who knew how to circle swim, and at least could swim at a decent pace (one was a fellow masters swimmer from another team who was visiting his family in town). I managed to work around/with them for a majority of my set. The other lap lanes were just a disaster as I would occasionally glance over and see people all over the place in their lanes. . I was still laughing on the inside.
SCY, Solo Warm up 300 swim free & baclk 100 kick on back 4 x 100/1:50 pull with P&B Set #1: 3 x 400/20sr - Did these on 6:15, went 5:50-6:00-6:00 Set #2: 5 x 100/2:00 ds 3 - 2 - back, went 1:35->1:30 each time 6 x 25/45 FAST - 2 fly, 2 back, 2 free 3 x 100/1:50 strong build - back, went ±1:30 for all 3 4 x 25/50 FAST - 1 ea stroke, IM order Set #3: Kicks 1 x 600 continuous - with fins, 200 flutter w/board, 200 dolphin on back, 200 flutter on back, time was under 10:00 Cool down 150 easy free & back Total: 3800 yards
The focus for today was to keep my stroke long and work on a little bit of pacing. I have really let my stroke fall apart when my body has had enough lately. Plus, I have struggled with pacing my swims. Pacing will be my focus for awhile. The last bit of the "broken" 1000 was a little to fast for me today. I did the best I could and am happy with what I did. The little sets afterward were really designed to get our strokes back to normal and stretch out. 400 FREE 100 STROKE 100 @ 1:20 200 @ 2:34 300 @ 3:45 400 @ 4:48 5 x 100 @ 2:00 BREATHE 3/5/3/5 BY 25 LONG AND SMOOTH 5 TIMES THROUGH 50 @ 50 SMOOTH PULL 50 @ 50 BUILD (PADDLES ONLY) 50 @ 1:20 ALL OUT (PADDLES ONLY) 8 X 50 @ 60 WORK ON LONG STROKE WITH SIX BEAT KICK 450 W/D 3600 I WAS GLAD TO HAVE SOME DRILL TYPE SETS AFTER THE FIRST SET. i HAVE A LOT OF POOL WORK TO DO. ONE DAY AT A TIME.
SCY 250 Warm up 3 x 100 Free - 1:20 1 x 200 down worst stroke/back best stroke 200 Kick 100 Free 4 x 50 IM Order - 1:00 200 Kick 200 Free 4 x 50 IM Order - 1:00 200 Pull 300 Free 4 x 50 IM Order - 1:00 200 Pull 400 Free 4 x 50 IM Order - 1:00 4 x 100 IM - 1:45 200 Free 4 x 100 Free - 1:30 200 IM 200 Cool down (4750 Total) Made an apheresis donation yesterday at the Red Cross so I was still feeling a bit sluggish. Never could get my fly going. Negative split all the 200+ freestyle sets. Very thankful to have HSA welcome me in on Saturday mornings.
Hot pool again, too hot for our kind of swimming. I was just sluggish tonight. I think it also didn't help that I was swimming so late in the evening, since I'm normally an early morning swimmer. Pulled out the breaststroke fins for a little speed work/fun. Warmup: 200 Free 100 Kick 200 IM Drill 500 Free Pull 5 x 50 Breast Drill w/ Breaststroke Fins (1 P/1 Kick, 1 P/2 Kick, 1 P/3 Kick) @ 1:00 250 Free 5 x 50 Breast w/ Breaststroke Fins @ 1:00 (:37/:38s) 250 Free 100 Free @ 1:30 (1:10s) 50 Fly @ 1:00 (:31s) --Repeat 4 times 8 x 50 Back @ :50 (:41s) 2 x 100 Back @ 1:30 (1:20s) 8 x 25 Breast w/ fins @ :30 (:18s) 75 EZ 25 Fly FAST and outta here!! --------------------- 3500 Yards Got home from the pool, and my wife and I decided to throw in the intro DVD of the P90X program to get started. It has 2 bonus workouts on it also, so we got started...and holy it works you in places you never knew could hurt!! I can tell I'm going to be sore, but I'm going to try to stick with this as regular as I can. I figure swimming 5 days M,T,W,Th, F, and 5 days of P90X program M, W, F, Sa, Su should be good for me. I'm not used to sweating like this either...I'm a swimmer!! This dryland is gonna be tough!!
Updated February 26th, 2011 at 01:31 AM by jaadams1
I felt great this morning. Nice strong and so loose. Time for 14 & Under States! They did let masters swim first. 400 Free 4x100@1:40 Free 4x50@1:00 Free 12x25@:30 IM order 3 times 2x100@:45R Free FAST 4x100@1:40 Free 4x50@1:00 Choice 2x200@3:30 Free 8x25@:30 IM order 2 times 400 Free w/paddles & bouy 500 Free every 3rd lap 1 arm fly 100 Free easy Total 3700 yards
I was surprised this morning @ 5:40 a.m. with a call for a 2 hour delay!!!! Seventy minutes later I received another call notifying me school was cancelled today!!!!! Yippee! I had no idea we were getting a storm that would dump 6" of snow and produce high winds. The funny thing is by 9:00 a.m. the wind stopped and the sun came out!!!! I usually take Friday off; I'm just so spent by Friday it just doesn't make good sense to exert myself physically. Needless to say I decided to do a short solo workout today!! I spent the morning playing with my new Nook and polishing up the kitchen. I reported to the Monon around 12:30 and did the following short workout in 52 minutes while feeling totally jazzed! **400 Freestyle Swim **Repeat 3X: 4 X 25 Dolfin Kick @ 35 (12.5 yds underwater, the rest on surface) 2 X 50 Flutter Kick @ 1:00 **Repeat 2 Times: 4 X 50 Freestyle Pull @ 1:00 4 X 50 Drill Butterfly @ 1:10 4 X 75 @ 1:30 (50 fly/25 back, 50 back/25 breast, 50 breast/25 free, 50 free/25 fly) **200 IM stretched 2,600 scy Time to meditate! I am such a meditation poser
600 WU 12x75 KPS IM order in 4 sets of 3 continuous thru 3 75's then rest :30 400 K with flips alt 25 under 25 over work dolphin on stomach and back 8x25 sprints 2 of each stroke with flips 100 WD
600WU 4x50 Pull descend on 1' 8x25 IM SPEC drill on :45 HQ 3x100 SPEC on 3' 1:17, 1:17, 1:18 6x75 FREE on 2' :47 or :46 12x25 (broken 300 IM order) on :45 easy 100 200 kick SPEC with fins 4x(50 drill on 1', 2x25 on :30, rest :30) SPEC 4x75 IM order, KPS by 25. 10 sec rest 200 WD
Good workout today Warm Up 600 FR/BK by 100s 4 x 50 FL 1:3012 x 25 K :45 3 Mod 1 Fast 100 EZ FR Main 2x 300 No Fly RIMO 5:10 100 EZ FR 1:50 2x 5 x 50 BR 1:10; 1 Kick, 2 Pull, 3 Fly K/BR P, 4 2K-1P, 5 Swim 100 EZ 2 x 200 FR 3:10 last 50 fast held 2:50's 100 EZ Kick 500 Fin kick FR/FL by 25 Cool 4 x 100 Kids were doing a nice set today I'm going to use: 4x with fins 1 x 200K w/bd set your own interval. 4 x 25 underwater kick :40 1 x 50 EZ 1:00 1 x 50 Spring K 1:00
This morning I swam the following lc workout, the first part (through the fast 400) with Panama City Masters, the rest on my own: Warmup: 400 lcm swim + 300 k/d by 50 + 200 pull 8 x 50 FR @ 1:00, odds (12.5 sprint / 37.5 easy), evens (37.5 easy / 12.5 sprint) 5 x 200 pull @ 3:30, negative split each 200, evens w/paddles 4 x 50 kick desc. @ 1:30 [1:10 -> :50] 3 x 100 FR @ 1:30 [26, 24, 22—the interval was scary but I made them!] 2 x 150 d/s/d active recovery 1 x 400 fast [5:39 (23,27,25,22)—happy with this] 200 easy 5 x 200 IM Kick ->Swim pacman @ 5:00/4:40/4:20/4:00/3:40, focus on great form on swim portions 400s/300p/200k/200s It was a very cloudy morning. Three different sets of storm clouds rolled through during my workout, but only one brought rain, and then only for about 200m. Still, two-thirds of the pool got out—why rain bothers folks who are immersed in water I’ve never figured out. I love swimming in the rain, and kind of hoped it would keep on coming down (but not thunder), but it did not.
Swim w/Speedo @ OakMarr Warm up: 800 various 6 x 25 shooters 6 x 25 with mini bursts 8 x 50 @ 1:00 a few bursts 10 seconds fast vertical dolphin kick Speed work 1 x 50 AFAP Back shooter w/fins, went high 21 Slipped a bit on the metal wall at the turn so didn't get a good push off 450 EZ 1 x 100 AFAP Went fly, 55 450 EZ 1 x 50 AFAP Back shooter w/fins Felt like I was going faster than first one, but both feet slipped on the metal and I just slid down the wall and aborted the effort. 125 EZ 3 x (25 AFAP back shooter w/fins + 75 EZ) Went high 9, high 9, 10 50 EZ Total: 3100 ----------------------------------------------------- Commentary: This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time. I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course. When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.
Updated February 25th, 2011 at 05:21 PM by The Fortress
SCY WARM UP: 1 X 200 3:20 3:00 2 X 100 1:40 1:30 1 X 200 3:20 3:00 3 X 100 1:40 1:30 Twice through. Round 1 intervals left, 2 right. 1 X 200 kick 4:15 2 X 100 kick 2:00 6 X 50 kick 1:00 1 X 100 easy swim 1 X 50 easy 1:15 1 X 50 fast 1:15 1 X 75 easy 1:30 1 X 75 fast 1:30 Four times through. Choice. 4 X 100 1:25 1:20 1 X 200 fast 3:00 - Two rounds. Round 1 intervals left, 2 right. WARM DOWN: 4 X 50 easy 1:00 5000Y
SCY 400 Warm-up 2 times through (All on 1:10 interval) *75 Free *25 Fly/50 Free *50 Fly/25 Free *25 Fly/50 Free *50 Fly/25 Free *75 Fly 100 Easy 2 times through *4 x 75 Free - 1:10 *4 x 75 Free - 1:05 *4 x 75 Free - 1:00 Timed video (100 br) [nomedia="http://www.youtube.com/watch?v=Tb83mL7u05o"]YouTube - 250211-practice-100br-pmccoy[/nomedia] (3300 Total) Felt pretty good today. Struggled some with the fly but I was able to finish strong on the 75 Frees on 1:00. Video is 100 Breast stroke. I did a 1:20. My meet times are in the 1:13 range so 1:20 is probably some improvement with a drag suit and a 3k workout. Things I think I'm doing better: * Kick is narrorwer... maybe not enough. When I roll my knees inward as my kick finishes, I tend to set up better for a narrower kick. Unfortunately, it is more natural for my knees to roll outward so I have to really focus on this. * Shorter pull. This just feels so much better. Is is short enough? Or am I still getting stuck in the 'prayer' position. My arms still seem to sweep pretty wide in the video. * Dive. Don't know if this looks any better but tucking my head more on the block seemed to help me hit the water cleaner. Things I'm pretty sure I'm still doing wrong: * Turns. Still swinging my right arm high over my head. It's painfully obvious when I watch the video but I'm hardly aware of it when I'm swimming. * Glide. I'm not getting much consistency. Sometimes it works out about right and other times I go too deep or too shallow. Near the end, I'm dying for O2 and I'm more than willing to take a shorter push off the wall in exchange for that first breath. Comments are welcome and much appreciated!
2/25/11 SCY, had a swim buddy do the main set with me. Helped a lot to have someone do this one with me. Felt like the 50's should have been faster but was going a fast as I could. So I guess the effort counts. Warm up (900) 300 Swim - the usual back and free 12 x 25/30 Free - High Hand/Straight arm Drill with Fins and Snorkel - was seeing 15-16 on the clock for most of these 6 x 50/10sr odds: 4 Forearm sculls - 4 Mid Sculls - 4 Fly Strokes or 6 Fr/Bk Strokes Evens: Full Stroke Sprint Set (1800) 2 x 50/40 Fast - 34, 35 1 x 200/3:30 smooth 2 x 50/45 Fast - 35, 37 1 x 200/3:30 smooth 2 x 50/50 Fast - 35, 36 1 x 200/3:30 smooth 2 x 50/45 Fast - 33,36 1 x 200/3:30 smooth 2 x 50/40 Fast - 36, 37 1 x 200/4:00 smooth 2 x 50/35 Fast - 37, 37 1 x 200/4:00 smooth Cool down 200 easy free & back Total: 2900 yards
Nasti's tonight. It was an easy workout but I had a blah swim. **100 wu swim **4 X 150 @ 2:20 Freestyle **3 X through: 100 IM @ 2:00 4 X 50 Stroke Roll @ 1:00 4 X 25 Kick @ :30 **8 X 75 Free Sprint! @ 1:30 interval 2,500 scy
20th Annual Valentines Love to Swim Classic: 2/19/11 100 Backstroke: 59.45 - my goal was to get under 1 minute! 100 IM : 1:04.06 - I wish I could be more efficient at the breaststroke. 50 Free: 24.37 - felt good, need to work on the turn. 100 Free: 53.45 - Super excited about this time - I was aiming for a 55. I need to keep working on my stroke, as the back is off just a little due to poor hip rotation, which is preventing my left pull from getting as deep as it ought to be. Also, the 100 Free was my last event, and I sucked wind on the last lap - even some water due to a bad breath with 15 yards to go. I have been working on some longer endurance sets with time intervals to keep pace - I try to get in two workouts a week hard (3600yds in 60 minutes) and then 1-2 more (2600 in 60 minutes) where I focus more on stroke work/drills/kicking. Any ideas for helping my hips and shoulders to rotate together for backstroke would be appreciated!
A little catching up: Yesterday morning I did the following LC workout with the masters group: Warmup 600 lcm alt. s/k/d 200 pull 6 x 50 (25 kick / 25 build), odds FR, evens ST 2x thru, 1st time IM order, 2nd time FR 4 x 200 (1st round 50d/100s/50d, 2nd round 50p/100s/50p) 4 x 100 kick @ :20 rest 4 x 50 fast @ 1:30 200 warmdown Today evening practice got cancelled. I went to the pool anyway and swam the following short-and-sweet workout: 1000 scy warmup 8 x 100 @ 1:40, odds FR, evens BK, alt. 2 easy/2fast 300 warmdown A cool thing is happening here with the gulf—there is an unusual amount of phosphorescent critters out there, apparently, and the water is really lit up at nighttime. There was an article about in the local paper, with pictures. I went out last night and watched the waves for a while and it was just amazing—every time one broke at the sandbar or shoreline it glowed. I plan to go back out tonight—the waves are bigger today, and that might make it even more spectacular. Maybe related to the glowing, or not, there’s also a ton of jellyfish rolling around in the surf and washed up on the shoreline. They all seem to be the same type (cannonball jellies, maybe?), and look like this: (I put my foot beside it to give some indication of size.) You can’t see its coloration very well because of the sun, but they are clear with radiating rust-colored markings on them, and their tentacles have rust-colored tips as well. You can see the markings better on this juvenile (I assume) version, which doesn’t yet have tentacles: These have been at the beach all winter, but where before I would see one or two washed up on the beach every mile or so when going for beach walks, there are now that many every linear foot of shoreline, plus more visible in the water. I’ve run into these out in the gulf before and never been stung by them—not sure if they’re nonstingers, or if their short tentacles just tend to stay contained in their globular bodies. They generally stay just out of arms reach below the surface of calmer water, but in the surf zone the waves can throw them to the surface, or they can be right in the way when you’re trying to duck under breaking surf—not my favorite experience! They’re surprisingly solid and bowling-ball like then you run into them with a head or shoulder. I hope they go back out to sea before the weekend, as I’d like to get in a swim or two in the gulf, but I don't know how likely that is.
Drylands 1: Dryland 1 was the weight portion. I reduced weight and didn't do that many exercises. I'm done with weights until after the Albatross meet. skull crushers, 50 x 2 x 10 explosive leg press, 210 x 2 x 10 standing lat pulldown, 110 x 2 x 10 total ab machine, 110 x 1 x 25 lower back machine, 110 x 2 x 15 step ups, 15 med ball slams, 2 x 10 russian twist on incline, 25 ART: Rushed out of the weight room to head to ART. Hamstrings were very tight. Doc said the lack of yoga and stretching was letting the lactic acid build up in the legs. He told me to stretch and hit the hot tub as often as possible. He also told me I looked like I was building more muscle. Alas, since the BHRT, this seems to be true; my legs are like steel. I simply look at a weight and gain muscle. He remarked that many people would kill for this result. But, as we all know, it just makes me feel like a tank. Hence, I am resolved to avoid the weight room after Canadian Champs until the Fall. I will stick to TRX and yoga, and give myself a mental and physical break from the gym. On the upside, perhaps the strength will help me post some good times in short course despite being unable to "strap on a B70 without any training and go fast." Drylands 2: Went back to the gym to finish up. RC Work, 25 minutes Stretching/Yoga, 35 minutes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: My sister in law and her family are in town for a few days, which will be fun. I'm hoping to still sneak in a swim tomorrow and some yoga on Saturday while they're at the Syracuse vs. Georgtown game.
SCY, Solo Warm up (800) With Fins 4 x 50 Forearm Sculling - 50 High Hand/Straight Arm Recovery - 4 x 25/10sr Strong - did some of this with the snorkel. Swim Set #1: Swims with 5 - 10sr (500) 25 Fly 25 Fly, 50 Bk 25 Fly, 50 Bk, 75 Brst 25 Fly, 50 Bk, 75 Brst, 100 Free - No times on this. mostly kept with 10 sr except after the breast - took 15-20 after those. Set #2: Kick & Swim - Choice - No fins (1200) - all kicking was flutter on back, swim was - all free except for the last 4 25's were back Kick 1 x 100/2:00 AFAP - 1:52 Swim 1 x 200/3:15 smooth - 2:45 Kick 1 x 100/2:00 AFAP - 1:45 Swim 2 x 100/1:40 smooth - 1:20± Kick 1 x 100/2:00 AFAP - 1:44 Swim 4 x 50/1:00 smooth - 40± Kick 1 x 100/2:00 AFAP - <1:42 Swim 8 x 25/30 smooth - 18-20 Set #3: Free or Back Swim with Fins (400) 8 x 50/10sr 40 yd Free or Back - 10 yd Fly - was around 40-45 on these, alternated back and free Cool down 100 easy Total: 3000 yards
Updated February 24th, 2011 at 04:35 PM by poolraat
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