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 04:57 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 01:33 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 06:11 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 01:43 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.
Thu Apr 16th, 2009
yesterday I hurt my right lat doing pull ups & maybe bands
left trapezius hurts a little
USMS MASTERS SCY NATIONALS
May 8 - 10
3 weeks & 1 day / 22 days
WEIGHTS at world gym in san marcos
[ame="http://www.usms.org/forums/showpost.php?p=133732"]lat press[/ame] 8 x 040 8 x 045 8 x 050
bench press 8 x 135 5 x 190 4 x 195
leg press 8 x 180 8 x 300 6 x 380
lat pull 8 x 167 (did one rep with 207, it hurt so I stopped)
20 with one blue,
10 with 2 blue
(stopped lat hurt)
TODAYS SWIM PRACTICE
6:30 - 8:00
TSC SCY in main pool
swam with Larry & Dede Griesbauer from Boston who placed 7th at Kona last year 09:39:53, today was her last day with us she's heading back to Boston
beside Tyler, Todd, brad, & ned,
dove in around 6:35
weant around 200
assigned 800 fr
did 8 x 50 fr with 6 SDKs
4 x 25 fl 6 strokes fast
assigned 2 x 400
did 2 x ( 4 x 50 fr with 6 SDKs )
4 x 25 bk 6 strokes fast
assigned 4 x 200 fr on 2:40
did 4 x (2 x 50)
assigned 4 x 25 br
did skipped it
went to locker room
put on FS PRO jammers
assigned 8 x 100 fr on 1:20
DID 6 X 50 FR
4 X 25 on 30 6 stroke fast
put on B 70 NC
50 bk from a turn (watch starts when feet hit wall)
25 FR fast
Updated April 16th, 2009 at 01:30 PM by ande
Readers of my recent sickness vlog will be delighted that on a scale of 1 to 100, with 1 being moldering in a lye pit, and 100 being in a state of unending orgasmic spasm, I have moved up to 7.
I have 10 more days to get well or at least weller. Then the B70 Colony Zones human experimentation to answer the question once and for all: do these suits help more than is fair?--will be answered, probably not definitively, but a little bit, at least for me.
The suit that BillS, hyper generous armchair scientist from Hood River, Oregon, is lending me, is a bit on the large side. But as readers will remember, I did go from 181 lb. to 189 lb. from 10:30 a.m. to 9:30 p.m on Eeaster Sunday. Honestly, the odds that suit will be too big are now even with the odds that the suit will be too small.
Let's hope for a Just Right middle bear resolution.
To stoke interest in those hoping to see me do spectacularly and unnaturally well in this suit, here is an email I received today from Bill:
Just to whet your appetite, here’s a post from Jason Lassen, a guy who was up at the PNA meet with me last weekend. It was his wife’s first swim in the B70:
I don't mean to take anything away from Megan Lassen's (my wife) meet results at PNA Champs last weekend but her new Blueseventy proved to provide quite an advantage. These are the time drops in her PR's while wearing the Blueseventy for the first time.
1000 23 seconds off PR
500 13 seconds off PR
200IM 8.5 seconds off PR
200Back 5 seconds off PR
100free 3 seconds off PR and broke the 1 min. mark for the first time with a 57.61
Megan is a good swimmer and she works hard. I am very proud of her and her accomplishments in the pool. But...no one can convince me that these suits are fair. Drops in time like these (across the board even) are just unreal. The first thing Megan told me after her first race, the 1000, was "these things should have never been made legal" She's right but if the Blueseventy is made illegal I'll be the first one in line to buy Megan the speed suit that is legal.
Also, I wonder why people are so upset about the idea of a $400 racing suit. Don't people spend thousands on bikes and hundreds on gear to ride them? Don't people spend hundreds on skis and hundreds more per season to use them on the slopes? Sports are expensive and there isn't anything inherently egalitarian about the sport of swimming. It seems to me that if your bad ass enough to warrant one of these speed suits then you better pony up (you know who you are). If your a meet swimmer like me though...forget about it; don't embarrass yourself.
Megan said she struggled with her turns in the 1000, which was the first event she swam with the suit, because it floated her butt so high out of the water.
I must say the prospect of dropping 13 seconds off my 500, 5-8.5 seconds off my 200, and 3 seconds off my 100 is indeed awfully exciting.
I don't expect time drops anywhere near this. But if I manage to overcome sickness and despair and swim even a second better in the 100 and a couple seconds in the longer stuff, I will have to give a nod of approval to the suit.
Part of me hopes to set some new PRs.
Part of me hopes I won't, for as soon as I get this new power, odds are overwhelming that it will be whisked away, like Charlie's short-lived genius in Flowers for Algernon.
Ah, B70! We hardly knew ye!
PS I am still awaiting your armchair diagnoses of what is wrong with me. The hypersentimentality seems to be waning, thank god. I was able to read about Bernie Madow's sentencing hearing without weeping, gnashing my teeth, and crying out loud, "My God! Why must they persecute this man so? He is only human!" Then collapsing in sobs and apoplexy.
It's a relief not to have this symptom anymore.
1 hour stretching and weight lifting.
11:30 bridge game.
Unionbay Rollarcoaster for warm-up 1mi.
Coors Morgul-Bismark 13mi.
5 minutes easy spinning.
Ran 31 min. easy after yesterday's speedworkout on the track in the morning rain with 45 degree tempertures, doing 12x400@3min.
With the warm-up ad warm-down about 1 hour on the track.
In the afternoon rode trainer doing intervals.
12( .3mi. on 3% grade)@1:40 this is 20 min.
8x(.5mi. on 2% grade)@2:30 this is 20 min.
Got in at the hall of fame pool today and swam for about an hour. Felt good strong and loose by the time I was done. Had one head on collision with a backstroker who got off course and that still hurts alittle.
5x200 @ 3:30 Free EZ
6x100 @ 2:00 odds free drill evens back
4x100 @ 2:00 as 50free/50back
Total 2500 yards
Rode 20 miles on the bike. Nice day for it even with the wind.
I've noticed that despite the opportunities to draft on a ride with a group or another person, I actually end up going slower. Why? I yap the whole time. Apparently this is a woman thing. One time I was riding with the guys and we came across a women's only ride going the other direction. Over one hundred women were doing the ride and all the women were broken into groups of two to four bikers. From the fastest group to the slowest group, they were all busy chattering away. The guys in my group just didn't understand this.
I find working out in a group for a bike or a run to be a much more pleasant experience than doing it on my own. Makes the miles go by so much faster. I guess the same can be said of group swim practices as well.
Since Jazz is cranking out the yardage, I decided to steal his workout from yesterday. With modifications, of course. No paddles. Swam with fins.
700 variety warm up
10 x 25 shooters on back w/MF
8 x 25 build free @ :35
8 x 25 fast backstroke kick @ :30
8 x 25 smooth free w/overkick @ :35
8 x 100 @ 1:50
odds = easy speed free, trying to remember to kick
evens = cruiser backstroke kick
8 x 25 easy speed fly @ :45
8 x 25 fast MF shooter @ :40, alternate back & belly
8 x 25 "burst" free @ :40 (15 fast, 10 cruise)
Went to the chiro after swimming. He said I had some hot spots, had probably overdone the weights, but nothing serious. He nixed Kipping pull ups. No surprise there. He gave me a free supplement to try on a guinea pig basis. It's a 3 day regimen intended to reduce inflammation and muscle pain -- sort of like a mini non prescription steroid pack. It's called Acute Phase by Metagenics. Some of his patients have noticed immediate relief in 3 days. We'll see ... I have tried Protrypsin before, and didn't notice a dang bit of difference.
We discussed explosive lifting briefly. He recommended that, if I ever try it, to reduce the weight quite a bit. Otherwise, as people have noted, one risks joint pain. The tough thing, apparently, is finding the right amount of weight to benefit from the technique while not overloading the joint.
He did comment that I was, ahem, looking more defined. All good for the shoulders though.
Not feeling the greatest. Still not sleeping well and my allergies are bothering me. I'm coughing and wheezing a lot, and hoping it doesn't turn bronchial. Or the taper bitchies will be very bitchy. Going to start cutting intensity tomorrow. Feel like I've been doing a fair amount of speed work lately.
6x50@2:00 Odds FL/BK Evens FR w/Fins
was actually able to do FL w/minor irritation
6x50 Kick FR@1:00 w/fins
1x50 FR@1:15 - 1x100 FR@1:45
1x50 FR@1:30 - 1x100 FR@2:00
1x50 FR@1:15 - 1x100 FR@1:45 w/fins
2500 SCY Solo Indoor Pool