Felt a little tired but managed to get it all done.
4x500 @ :15 Rest by 500 Swim/Pull/Kick/Swim use fins on kick
8x25 @ :45 Fly felt strong here
3x100 @ 1:45 Free
8x25 @ :40 Back took too long to get my turnover up
3x100 @ 2:00 IM
8x25 @ :45 Breast felt strong here
200 EZ Free
8x50 @ 1:00 IM/MI
200 EZ Free
Total 4000 yards
Adapted one of DV-Onefish's workouts today. Just cruised the 4 x 100 sets. Felt sluggish today. Hopefully that will go away soon. I'm reluctantly cutting out all cross training, except for some light weights to hold the shoulder together, until after Zones.
700 variety warm up
4 x 100 free on 1:40
1 x 50 fast with finz on 1:00
(swam back, 27ish)
4 x 100 back kick on 2:00
2 x 50 fast with finz on 1:00
(swam back, 27-28ish)
4 x 100 backstroke on 1:50
3 x 50 fast with finz on 1:30
(swam fly, 27ish)
4 x 100 recovery free on 1:40
4 x 50 fast (about 95%, didn't have an AFAP gear today) with finz on 3:00 with a 50 EZ after each
(swam back, went 27ish)
Updated November 24th, 2008 at 10:42 PM by The Fortress
The Sunday session of the meet went well. Again I worked the morning session as an official.
Afternoon session I swam 3 events. I had a really good warm up and didn't feel any ill effects of being on my feet for most of the morning session.
Here's how it went:
100 Free: :29.01 - 1:00.22 Arrgh!!! another :00.xx I just can't seem to break into the 59's. But my splits are getting closer together. This is my fastest 100 since 2005.
Got what felt like a real good start and nailed the 1st turn. Felt like I was swimming faster than the 29. Second turn I flipped just a bit too far out and didn't get a good push off the wall. (That's probably what cost me the 59) Really worked the 3rd 25 and again had another good turn. Last 25 hurt a bit but I got out of the water thinking I could have gone faster.
100 Back: :34.73 - 1:11.51
Again better splitting, but on this race I screwed up all 3 turns. Got too close to the wall on each one. I seemed to go under the flags midstroke on every one and should have rolled over 1 stroke sooner. Oh well!! It's the 2nd fastest I've ever swam this distance.
50 fly: :30.23
This was fun snce my son was in the adjacent lane. He kicked my butt (went 27 low) but it's fun to talk trash behind the blocks. My fly needs a lot of work and I got some good advice from a friend who coaches one of the other teams in the LSC. Something to focus on over the next few months and see how I do next spring.
Over all it was a good meet. Even though I tapered, I didn't shave and working as an official in the morning sessions probably didn't help. But I had some significant time drops just from the meet a week ago.
I may do another meet in 2 weeks in Reno, but it will be for fun. My pool closes Wednesday and all my swimming will be in a hotel pool for the next 6 weeks.
Felt fairly good today, even pushed myself a little harder than the written workout.
14x50 @ :55 Free every 3rd Fly held :50 on the fly
8x100 @ 1:40 Free with paddles, I actually kicked here how weird for me.
20x25 @ :40 odds Free / evens Fly every 3rd FAST This felt good
20x50 @ :55 Free with Paddles and Bouy atleast that is how it was written I actually did 6 @ :55, 6 @ :50, 6 @ :45, 2 @ :40 felt strong tried out a larger set of paddles which I actually liked
4x25 @ :45 Breast
400 EZ Warm Down
Total 4000 Yards
Had to modify the end of the workout to get the yardage in that I wanted to make today. Had a late start since I had to put the dogs out this morning.
Updated November 24th, 2008 at 10:59 AM by Donna
I have one of Tudor Bompa's books and played a little bit with periodization last season. I'm not ambitious enough to keep detailed records and need something simpler. This year I'll try alternating 1 month of heavier lifting and fewer reps, and 1 month of lighter lifting and more reps and more sets. I'll try to schedule it so the heavy lifting period ends 2 weeks before this season's big meet (PNA champs in April) when I'll begin my taper.
My team pool was closed this weekend for a swim meet. Pretty bummed about that because I didn't get a chance to practice starts and might not before Zones ... Hmmm ... Even worse, I had a whacking bad case of hormonally induced insomnia last night. Was sorta sleep walking through my day. My son finally dragged me off to the gym. Swam in the 85 degree SCM pool. But didn't feel quite as bad as I feared.
800 variety warm up of swim, kick and drills
8 x 100 on 2:00
alternate backstroke and backstroke kick
Did a short set I hadn't done in awhile but really like (and could tell the pool was 25 meters!)
10 x 25 hypoxic shooters
10 x 25 fast fly with finz
10 x 25 hypoxic shooters
50 fly AFAP with finz from a push, 27ish. Felt this was pretty fast given the 85 degree temp.
300 warm down with some fun dolphin diving
Total: 2950 meters
That pool must have loads of chlorine in it. My face is still bright red. I need to take Jonathan's advice and put some glycerin soap in my swim bag.
Checked my email. Got confirmation from the meet director of the Zones meet. He has switched me from the 50 breast to the 100 fly so I can get a 50 fly split. I am absolutely sandbagging my 50 free time. Yes, I am very evil. But, happily, neither the meet director or I have any problems with it.
Updated November 23rd, 2008 at 09:23 PM by The Fortress
Can you say FRUSTRATING!!!
I started feeling a little weird on Friday, so I didn't swim in the evening as planned. Yesterday, I slept all day and felt like crap. I'm feeling better today, but I think it is mostly due to being pumped up on ibuprofen, vit c, mucinex, & Zyrtec. I get this crud at least once at this time of year. The predominant symptom is extreme fatigue. I just want to sleep. This really sucks because it is the weekend that my kids are with their mom and I had planned some longer workouts and lifting. I'm trying to be philosophical about this, but it has happened twice in the last two months (last time it was back spasms). Just when I'm about to amp up my workouts, my body decides it needs time off. Am I doing something wrong?
I'm doing a USAS meet in Boise Idaho. Yesterday went okay. The morning session was for the under 12 swimmers and since I am an official, I worked this as the starter. Not the best way to give the legs a rest.
In the afternoon I did the 50 free (26 high, about a half sec slower than my best) and the 50 back (31 high about a sec slower but my 2nd fastest time ever for this race).
Not too bad for
Today I will do the same thing in the morning then in the afternoon, will swim 100 free, 100 back, and 50 fly.
Then a 4 hour drive to get home.
You can see the results here:
Updated November 24th, 2008 at 09:50 AM by poolraat
Felt tired and wanted to make the workout easier but am glad I didn't. Saturday was a LCM workout.
8x100 @ 1:50 Free felt really slow and could just barely make them. My shoulders were stiff at first but got faster at the end.
had to break for a page from work
8x50 @ 1:00 Free
700 Free with paddles and bouy
6x100 @ 1:45 Free held 1:40's
8x50 @ 1:00 Free took this EZ
6x100 @ 1:40 Free held 1:35's this was one I really had to push to make
700 Breast with paddles and board, every 3rd lap scull
6x50 @ 1:00 Fly with fins
200 Breast Fast went 4:10
4x25 Fly from dive strong breakouts
500 as x100 Swim/Pull/Swim/Kick/Swim
200 EZ kick with fins
Total 5500 meters
3 rd. Pier Swim
On a sunny Saturday morning, November 8, Linda and I arrived at the Ocean Beach Pier for my 3 rd pier swim. The City of Ocean Beach brags that their 1971 foot long concrete pier is the longest pier on the west coast. It may be the longest concrete pier, but it is not the longest pier. The Santa Cruz Municipal Wharf claims that title as it is 2,745 feet long. Now,…what is the difference between a pier and a wharf? A wharf is a structure that projects into a body of water where ships can dock and unload or load. A Pier is a wharf as well, except that a Pier is also used for strolling and fishing and general entertainment purposes.
Ocean Beach, a funky kind of hippy town , is on the west side of the Point Loma Peninsula which terminates in the Cabrillo National Monument. The main drag in town is Sunset Cliffs Blvd. where I was pleasantly surprised to see 5 churches. The side streets are small and cozy, many small cottages and bungalows, we saw no large houses or mansions although I’m sure there are some .The Ocean Beach Pier has long been the focal point of this beach town since it’s founding in 1888. The pier has existed in several locations, being resurrected in its current location in 1966. We paid 2 bucks for 1 hour parking in a lot about a block or so from the Pier. Our walk to the Ocean took us past a “head shop”, tattoo parlor, and a really funky clothes shop. Reggae music was blaring from a bar that opened onto the sidewalk. All that was missing was the smell of patchouli oil and some Peter Max art work.
We found the beach and I was delighted to see a glassy Ocean. She was resting and happy, relaxed, not wild and angry like she was when I rounded the Crystal Pier. A dozen or so surfers were plying their trade on the north side of the Pier and a few folks were absorbing the sun on the beach. As I went thru my pre-swim ritual Linda got comfortable in her beach chair.
Looking out at the pier I could see a small café and bait shop. The Café is about half way out. Beyond it the pier branches out in two opposite directions, each fork extends about 100 feet. From my observations I would guess that the pier is about 25 feet above the water.
Surfers are restricted to the “real estate” that extends from the Pier to about 100 yards to the right of , or north from the Pier. Swimmers are allowed to enter the water beyond this point and are expected to stay clear of the surfers.
I entered the water about 100 yards beyond the surfer’s area and headed out to sea. The water felt great and I was immediately in another world, a world where gravity had lost most of his power. The Ocean embraced me and drew me out. Each stroke seemed effortless. Being on the right side of the Pier I had it in my sight on every breath. There were no waves, merely occasional swells. After swimming in the straight out for about 15 minutes, I “alligator-eyed” a resting sea gull who was studying me from about 6 feet away.. I stopped, made goofy bird sounds, and continued on .She was not impressed. Before I knew it I was at the end of the right fork of the Pier where many fishermen were enjoying their time. The flatness of the water was spooky, but such a thrill, way too friendly, greatly appreciated.
I swung around the end of the fork, took a pic and checked the water temp, 61 degrees. I could feel myself developing goose-bumps, not from the cool water, but from my emotions. The mood I’m in before I enter the water is often magnified while on a swim. Sometimes all my demons, all of life’s troubles seem to surface and consume me. When this happen I swim hard to escape them, to drown them ,to dissolve them in the sea. Today,.I was blessed with a spirit of contentment, a feeling I did not want to swim away from.
At the half way point of my swim, I rolled over on my back and rested. Not because I was tired, but because it was soothing, otherworldly. I could have easily spent an hour floating there in that aquatic massage parlor.
After 5 minutes or so, I rolled over and pressed on, building up some speed, leaning into the harness, loving every moment. Turning towards shore just past the end of the opposing branch of the pier I took some more pics and made a determined effort to do nothing but swim hard till I could see the bottom. In not too many more minutes I could see a rocky bottom, sea urchins, sea grass. About 100 yards from shore I was in 2 feet of water, but was unable to stand and walk. The sea floor was rough and craggy, slippery, "potholes" abounded. I stayed in a prone position, crawling I pulled myself along with my hands as my legs did nothing but float behind me. Before long I was in inches of water but was uncomfortable walking as I feared taking a tumble. Linda had walked south, under the pier and I could see her standing on the beach. We walked back under the Pier and headed home, without hitting a restaurant , I might add. :^( Our schedule would not allow it. Poor planning on my part. My next swim will be the Scripps Pier in La Jolla where we will make up for my poor planning by eating at Georges on the Cove.
My gps says that I traveled .66 of a mile in 32 minutes, but a good deal of the swim was not recorded due to “poor coverage”. “Poor coverage”…there was nothing between me and the satelites except blue sky,..go figure.
Updated November 23rd, 2008 at 07:59 PM by Ron Lockman
No swimming today.
75 minutes at the gym doing weights and core work. Felt pretty strong. Did the lat pull down for the first time in ages. Very light weight though.
Hopped on the treadmill for a 4 mile run. (Julie will come along and call me a hypocrite now unless she's already left for MI. lol But I'm not a real runner anymore.) The treadmill is really really boring though ...
For the record, I will NOT be doing the Tahoe swim those fools are chatting about on the forum.
And did not get much of a chance to swim.
Enjoyed this one but it whipped me.
4 x 50 IM Order 1:05
4 x 50 Stroke/Free 1:00
2 x 100 IM 2nd one faster 10 sec between
4 x 50 free/stroke :55
3 x100 IM descend 10 sec between
4 x 50 free :50
4 x 100 IM descend 10 sec between
300 IM Kick/Drill/Swim x25
8x25 Free Odd: Hand Drill Even: Free Build
500 for time (monthly test - this time w fins and did a 6:42, barely broke 8:00 last month without them.
3x25 Free, Breath 3/5/7/x25
1x50 Free Brth 3
4x25 Free, Brth 3/5/3/7
1x100 Free Brth 3
6x25 Free, Brth 3/5/3/7/3/9
1x200 Free, Brth 3
Time left 25's choice fast
3 x 25
225 warm down
Friday, November 21, 2008
Have a meet in Boise ID this weekend. Will do 50 free and 50 back tomorrow then on Sunday have 100 free, 100 back and 50 fly.
4 x 50 kick
4 x 50 drill
4 x 50 free on 1:30
#1: 1st 25 EZ, 2nd 25 FAST (:35)
#2: 1st 25 FAST, 2nd 25 EZ (:35)
#3: 50 FAST (:31)
#4: 50 easy
4 x 25 KICK on 0:35
alternate FAST and EZ
4 x 25 odds sprint FAST backstroke from blocks, evens easy back
300 easy free and back
25-30 minutes of core work and a few weights
700 variety swim
5 x 100 one arm fly drill @ 1:45
10 x 50 kick @ 1:00
odds fast backstroke kick, evens easy
10 x 25 @ :40
odds AFAP fly, evens easy
10 x 25 @ :40
odds AFAP backstroke, evens easy
10 x 25 @ 40
odds AFAP free, evens easy
(Had some cramping issues. Forgot to drink water this am. OD'd on coffee.)
50 fly AFAP with finz, 26 (cramped)
Thursday, November 20, 2008
1 x 300 swim, did half free, half back
4 x 50 kick, IM order
4 x 50 drill
4 x 50 free on 1:30
Descend 1-3 to FAST, #4 is EZ
6 x 25 KICK on 0:35
alternate FAST and EZ
4 x 25, 1:30 for each two 25s
odds are REALLY FAST, evens are EZ
did 1 fly, 1 free
1 x 300 as 50 drill/50 kick/50 swim
Total: 1,450 Yards
I stole this one from USMS magazine:
300 FR Swim
300 IM Drill
200 Kick (BR/SDK)
200 Pull FR
8 X 50s IM order by 2s @ 50
500 Swim w/6 SDKs off each wall (ouch!)
50 FR w/6 SDKs off each wall @ :45
25 FAST (1-4 Fly/5-8 BR) @ :30
25 Easy FR @ 1:00
200 Warm down
I made the SDKs on the 500, but swam VERY slowly in between. Fly sprints were in the 13-14 range. Breast sprints were in the 16-17.
Feeling good today!
60 minute spin class
40 minutes of core, RC and stretching
Lunch break ...
Swim, SCY, solo:
800 swim, kick and drilling
3 x (4 x 100) on 1:45, IM Transition
4 x 200 kick on 3:45
alternate 50 fast/50 easy
#1 dolphin kick on back
#2 dolphin kick with board
#3 backstroke kick
#4 flutter kick with board
(legs a bit tired from spinning)
6 x 50 AFAP on 3:00 with finz, 50 EZ after each one
#1 50 back, 26
#2 50 back, 26.5
#3 50 fly, 25.5
#4 50 fly, 25.5
#5 50 back, NT
(As I was speeding into the wall to finish, I crashed right into a senior noodler. The noodler was obviously having a senior moment and decided to go across several lanes to get to the ladder. This is a huge pet peeve of mine -- can't they look and see someone is traveling fast right at them?! I don't want to hurt them, obviously, but I don't want to get hurt either! Sheesh.
#6 50 back, 26.5
(These times are all guesses. It's very hard to time yourself. When I've had a coach yelling out times at GMU, I usually am a bit faster.)
Other random thoughts:
Felt much better today. Think I was suffering from allergies before. My dog allergy, which is severe, is becoming almost a disability. Last time I was staying in a house with dogs for almost a week (family funeral stuff), I was sick for almost 3 weeks after. Ugh! I'm worried I'm going to encounter dogs over Thanksgiving ... Everyone in my family has dogs ... However, this problem may be a good excuse for me to avoid going to FLA to visit my in laws in Feb. I may send Mr. Fort with the kids and go to Auburn instead. That's what I'm plotting at the moment anyway ...
A friend emailed me the other day saying I was only .7 off the WR in the 50 fly SCM. Didn't know that. Really wish I had a chance to swim it again this year, as my 50 fly has been rockin' lately. Last time I swam it on 3 days rest, I went 30.7. I had lifted and run days before that meet. It'd be nice to see what I could do with a taper, but it ain't happening. It's really frustrating that there aren't more SCM meets on the east coast. In any event, I expect this record to be smashed at Long Beach in December.
My shoulder is still nagging me some. I think I'm going to shut down all 100 fly training for awhile and stick with 25s and 50s. Not that I've done any since my last 10 x 75 that started the problem ... lol
Updated November 19th, 2008 at 05:09 PM by The Fortress
Wednesday, November 19, 2008
1 x 300 swim, as 75Free/75Back/50F/50B/25F/25B
2 x 50 kick on back fast on RI :15 #1 dolphin, #2 flutter
8 x 25 as #1-3 12.5 fast/12.5 easy, #4 easy
#5-7 12.5 easy/12.5 fast, #8 easy
did 2 free, 2 fly, 2 back
100 easy free
6 x 50 on 1:30
#1: 1st 25 EZ, 2nd 25 FAST
#2: 1st 25 FAST, 2nd 25 EZ
#3: 50 FAST
1st time back, 2nd time free
1 x 200 easy free/back
4 x 25, 2:00 for each two 25s
odds are AFAP, evens are EZ
do 1 back, 1 fly
6 x 50 on 1:15 as odds fist drill, evens swim
Not feeling so hot today. Low energy, didn't run like I was hoping to. Dragged myself to the pool.
700 swim & kick
10 x 25 UW fly spin drill with MF
6 x 100 dolphin kick on back with MF @ 1:45
(just cruised, holding 1:08-1:10)
(realized I was not putting my head back as far as I should be)
8 x 50 dolphin kick with board, fast @ 1:00
(held around :28s)
8 x 25 UW shooter with MF AFAP
(Got through this set, but was interrupted a lot. Had to explain what masters swimming was to someone. Had to explain the use of fins and MF to someone else. Had to explain to a mother who wanted her blind daughter to swim in my lane that a MF was a lethal weapon. No idea why she wanted her to swim in my lane as there were others available ... Had to say hi to the "Jazz Hands" of my pool -- he look just like Brian and trains like him too. lol.)
5 x 150 @ 2:15 with fins
100 kick, 50 back @ 200 pace
200 IM drill
Tuesday, November 18, 2008
SCY with Carrie
1 x 300 swim alternate 50 free/50 back
4 x 50 kick on RI :10 - Choice
4 x 50 Drill on RI :10
6 x 50 on 1:00 for 1-3 free, 1:15 for 4-6 back
descend #1-3, 4-6
4 x 50 KICK on 1:10 as 25 fast/25 easy
odds flutter, evens dolphin
8 x 25, 2:00 for each two 25s
odds are AFAP, evens are EZ DAB
did 1 fly, 2 back, 1 free
1 x 300 easy kick and swim
Total: 1,700 Yards