Swim workout today. Didn't feel great, but got it done. Hope rest of week will be more sprint work.
500 easy warm-up
400 free pull with paddles
20 x 50 on :50 - Did 6 free, 4 dolphin on back with fins, 5 free, 5 dolphin on back
10 x 50 free kick on 1:00
Man it sucks to have to swim alone nearly all the time...coming up with workouts...not really knowing what I should do to maximise my swimming...anyhow enough wallowing.
3 x 200 Swim with snorkel to warm up
4 x 50 FR SPRINT 3:00 32-35 on all...from push...meh--though it's hard to get the right time when nobody times etc.I did 2 breaths only on #1
10 x 50 Kick 2:00 went 1:15 on #1 and descended steadily through the set until I got < 1:00 on the last one.
4 x 50 EZ snorkel
4 x 50 3 BR/3 FLY
4 x 50 FLY trying to get EVF and such...fly still feels like **** and I'm getting fed up with the lack of progress.
4 x 50 EZ
5 x 100 1:45 descend went 1:35 to 1 :24
400 K with fins
4 x 50 cool
Fly is beginning to grate on my nerves that I can't get it to flow and without a coach watching and giving advice...it's getting tiresome.
Highlight was getting the last 50 kick in under 1:00 after sprint set. I couldn't have done that fresh a few months back.
Went and lifted today for about 40 minutes. I did the norm...but I had to skip adduct and abduct to save time.
Booked room for Nats.
4 x (4 x 25) shooter w/MF Dolphina
1-4 = belly
5-8 = twirling
9-12 = back
13-16 = twirling
4 x (3 x 50) @ 1:00, IM Order, no fins
#1 = drill
#2 = kick
#3 = swim (except I drilled the fly)
Backstroke Kick Mini Mountain Redux, no fins:
1 x 25 kick @ :30 (shooter)
1 x 50 kick @ 1:00 (14 SDKs)
1 x 75 kick @ 1:30 (13 SDKs)
1 x 100 kick @ 2:00 (12-13 SDKs)
1 x 75 kick @ 1:30 (13 SDKs)
1 x 50 kick @ 1:00 (14 SDKs)
1 x 25 @ :30 (shooter)
4 x (4 x 100) @ 1:45 w/MF, done as:
#1-4 = dolphin kick w/MF & board, descend
(1:15, 1:10, 1:05, 1:00)
1:00 breaststroke vertical kick*
#5-8 = breast PLD
1:00 breast vertical kick
#9-12 = dolphin kick w/MF on back, descend to kinda fast
(1:10, 1:05, 1:00, :55)
1:00 breaststroke vertical kick
#13-16 = breast PLD
1:00 breaststroke vertical kick
* trying to keep knees together and prevent them from breaking the horizontal plane
10 x glide drill
Whoa. I felt pretty fatigued and slow today, and consequently did a mostly recovery workout. The back-to-back combo of bikram + P90X plyos this weekend, after not doing them since November, made the hammies a *little* sore. I also think I have some accumulated training/leg fatigue. I glanced through my blog the last month, and I've been hitting it pretty hard since NE Champs. This is my usual pattern. Train like mad for 4 weeks and then feel like I need a relative rest. Unfortunately, there's no good meet to rest for! So I may take it relatively easy the next couple days. I'll be traveling this weekend as well, and that will definitely preclude any doubles.
I feel like I at least did a better job on my mini mountain kick today than I did last Friday in the hot pool. But it was a hypoxic effort only; I didn't feel like I had any easy speed.
I booked a hotel room at the Georgia Tech Conference Center, as it seemed the most convenient and got a decent $109 rate. The cheapest airfare I've seen so far is $219, likewise not bad. And the familial negotiations are proceeding apace.
I may only do 2 travel meets this year, Atlanta and a SCM meet in December. The timing of Atlanta is not ideal if I go on a frolic & banter type vacation over spring break. That's under familial negotiations as well. But c'est la vie. I don't want to miss out on all the fun!
Here's the Order of Events: http://www.usms.org/comp/scnats10/events.php
I think I'll swim:
Friday: 50 evil, 100 fly
Sat: 50 fly, 50 back
Sun: 100 IM, 100 back
I wish the 100 back wasn't my last event or so close to the 100 IM. Hopefully a lot of people will swim the 200 fly, which is in between. Not too damn likely!
The only slight downer is that I doubt many from my team will go. Maybe 3 guys, including Speedo, but no chicks. Which would mean no relays for me unless I joined another team with friends ... But I think that requires 60 days of being unattached, which would include Zones. Not a great idea, since my team is hosting CZ.
Possible Thursday Workout w/Speedo:
Since Pete is determined to do more race pace work, , I found a nice workout when perusing Tall Paul's recent workouts (a couple of sets of which I stole today):
15 minute warm-up
8 x 50's @ 1:00 build
option to do reverse IM order
2x (4 x 25's @ :40 variable (easy-fast/fast-easy/all easy/all fast)
200 (25 scull/50 swim/25 kick)
4 x 50's @ 3:00 best average
300 hypoxic pull (except NOT this)
8 x 25's @ :30 w/fins (shooter/underwater kick to 15m/easy swim to 25)
200 (25 scull/50 swim/25 kick)
2 x 100's @ 4:00 fast w/fins and paddles
300 choice warm down
Updated January 11th, 2010 at 11:04 PM by The Fortress
I felt really slow and sluggish today.
300 swim free
300 IM drill
(kicked 25 then drilled 50 on each stroke)
300 pull choice
(150 free w/p&b, then 150 back w/buoy only)
swim 6 x 50 build on 1:00: odds free, evens back
swim 2x around:
2 x 200 on 3:30 make interval
(1st round free went 3:00, 3:05, 2nd back went 3:15 on both)
swim 2 x 100 on 1:45 negative split by 50
(free 1:25, 1:30, back 1:35 on both)
swim 2 x 50 pace on 50: try to hold a decently fast pace
(free around 40, back around 43)
kick 8x25 on :30 w/MF: odds 1/2 under, 1/2 over; evens fast
swim down 100
Total: 2900 yards
Evening run on treadmill at gym.
walk 0.1 mi to warmup
run 2.9 mi starting at 10 min/mi and increasing speed every 1/4 mi
jog/walk .25 mi to cool
Updated January 12th, 2010 at 12:52 PM by poolraat
Today we will do a birthday swim in honor of Tommy Schwartz, 50 years old today.
25 X 100 1:45
25 X 100 1:30
"It is a happy talent to know how to play."
-Ralph Waldo Emerson
fluff for your entertainment
Before the first Tropical Splash, I brought some coconuts to a workout to test them out for the fun relay we planned. Could a swimmer actually swim with a coconut or two or three? Do they float or sink? Do they get water logged? Do they break open? We had a lot of fun that night experimenting with the things only swimmers can dream up of what to do to/with coconuts in the water.
First, we discovered that coconuts sink, although slowly. We thought that might be more fun - if you loose a coconut while swimming the relay, you have to dive down to retrieve it. No, they have a mind of their own, and upon sinking, follow the water currents, drifting into someone else's lane. This could cause swimmer collision. True, our insurance policy covered fun relays (well, maybe not with coconuts), but it did not include collision damage. We drill a hole in them, drain out the milk, and plug the hole with plumbers putty. The resulting air inside allows them to float.
Next, we discovered that swimmers with Type A personalities were chucking the coconuts down the pool, and then swimming to them, without actually swimming with them. Concussions and lawsuits came to mind. The rules were quickly changed. We also came up with the rule that swimmers start in the water at the handoff. Passing the nuts to a relay member on deck and starting off the blocks with coconuts in tow sounded painful.
Here's how the 3-person 150-yd coconut relay works.
Swimmers sign up at the awards table with their relay name and any three swimmers in the meet - (another team or unattached). Masters swimmers are not as creative as I believed or hoped (just look at the USMS logo…) - most relay names are uninspiring. Some of the better ones over the years: "Big Kahunas", "Slow Parents and Fast Kid", "Waheenies", "The Doctors", "Koo Koo 4 Coconuts". Come on, we can do better!Swimmer #1 starts from the blocks and swims 25 yards. At the end of the pool, he picks up a coconut and swims back with it, handing it off to swimmer #2, who is in the water waiting.Swimmer #2 swims 25 yards with the coconut and picks up a second one, swimming back to the start with both coconuts. Swimmer #2 hands them off to swimmer #3 waiting in the water.Swimmer #3 swims 25 yards with both coconuts. Then, he picks up one more coconut, and swims back to the finish with all 3 coconuts.
Last year there were 10 relay teams put together. One guy brought his own women's 'top' to wear in the coconut relay to have a place to store his coconuts while swimming. Women have a distinct advantage in this event, with more suit to stuff coconuts into, thereby freeing up the arms to use to swim. Men need to hold onto the coconuts, handicapping the arms and/or legs, and we do not stuff coconuts into our jammers. (Although some were getting wise and using a body suit.) With those suits banned by the time of our meet, the women would go back to having an advantage this year.
But, we decided to allow full body suits this year in the coconut relay. After spending that money, swimmers need to get some use out of them, even if it is just to swim with coconuts.
BOOK OF WISDON
Think 'insurance liability' before deciding on a fun relay. For example, I know that water polo (balls) is not covered in our swim workouts (and I doubt coconuts are, either.)
Updated January 11th, 2010 at 01:40 PM by Rnovitske
Tried to get moving but just had no energy.
10x50@2:00 from a dive sprint 15 meters then cruise free for the rest did 6 free, 2 back and 2 fly the free felt strong toward the end and the starts felt better
5x50@1:00 Free rt arm only w/paddle
5x50@1:00 Free lt arm only w/paddle
5x50@1:00 Free paddle on rt arm 4 kicks on paddle arm
5x50@1:00 Free paddle on lt arm 4 kicks on paddle arm
500 Free kick w/fins
100 Free for time w/fins wert 1:02 not good
400 Free easy
Total 3500 yards
I'm home now. An empty nester, lonely, eccentric, cat loving person.
My daughter and I had fun getting her apartment and life ready to start college tomorrow in spite of the amazingly cold weather in South Florida! Good Luck Tomorrow Sarah!
I ended up driving the whole way straight through to St. Petersburg. I really never did get sleepy or tired. Around Atlanta, GA I started having focus problems; a little Adderall helped get things back on track.
I now officially have 3 children enrolled in college. I will be spending lots of time on the blog and facebook since I will no longer have any $$ to have fun with!
I swam 6 out of 7 mornings at the Central YMCA in St. Pete. I planned to swim with the St. Pete Masters outside at the beautiful North Beach pool but it was soooo cold (I had to scrape my windows 3 mornings) so I chickened out and swam solo at the Y each day. I'm not going to type up all 6 workouts (boring) but I will report I averaged 3,700 per workout and usually had a lane all to myself. I will try the St. Pete Masters again during spring break; surely it will be a little warmer by then!
Got a very short swim of 1,000 yards in yesterday. Was coming back from son's swim meet and got to Y 30 minutes before the pool closed. Did an easy 1,000 yards just to stay loose. Son, after doing a meet, was not even remotely tired, so he played basketball in the gym with some friends.
Today got in last session of heavy weights cycle. May have been able to do more reps on the bench, but I figured I'd play it safe:
Jump rope: 200 skips
Bench press: bar x 5, 65 x 5, 3 sets of 100 x 3
Lat pulldown: 2 sets of 90 x 5, 3 sets of 150 x 5
Bicep curls: 2 sets of 35 x 8
Military press: 2 sets of 50 x 8
Ls in captain's chair - 2 sets of 10
Updated January 17th, 2010 at 09:36 PM by elise526
Didn't have much time to workout today. My main priority was to sleep in after going to a late movie last night (Youth in Rebel -- very good & funny). Instead, I plugged in my 60 minute P90X plyo DVD, which I hadn't done since early November. It was still hard, and I can feel my hamstrings. Didn't do anything in double time. Back to the pool tomorrow afternoon.
P90X plyo exercises:
Exercises are grouped into rounds, and each round gets repeated once. The first 3 exercises in each group are :30 and the 4th one is 1:00. The breakdown is as follows:
1) Jump squat, run stance squat, airborne heisman (lateral leaping), swing kick
2) Squat reach jump, run stance squat with direction switch, double airborne heisman, circle run
3) Jump knee tuck. jumping lunge, leapfrog squat, twist combo
4) Rock star hop, gap jump, squat jack, military march
5) Run squat with 180 jump, lateral leapfrog, monster truck tire, hot foot
6) Bonus round: pitch & catch, jump shot, football move (60 seconds each)
I'm flying to the Chicago area this coming MLK weekend with my son to visit Northwestern and see my sister. There is a pool very near her house, I know. I think my Nats team, ABM, has a meet on Saturday. No idea if they have practice on Sunday. Further investigation required. I hope I have warm enough clothes ...
GMUP practices were cancelled again this weekend, both days, without any make ups or even pretend (4:45 am) make ups. Membership is on the wane ... I hope our team rep can make some headway with management.
I ordered 3 yoga DVDs so we'll see how my at home experiment works. Mini Fort is interested too.
Updated January 10th, 2010 at 08:43 PM by The Fortress
Its January..... that means the water at Brighton Beach is dipping into the lower 30's and all but a hand full have hung up their speedos until spring. The Polar Bears will continue to dip and frolic in their weekly plunges, but as for swimming.....
I have had the pleasure of swimming into the 40's with my hardcore shivering friends this year and the post swim hot tea, cookies, and packed tightly into a van with the heat blasting is a unique bonding experience.
I dedicate this blog post to Rachel, Cristian, and Patti who, after swimming the Straits of Magellan last year, will be en route to Chile in the next couple of days for another swimming adventure. Follow the journey on Rachel's blog: http://www.rachelgolub.blogspot.com/ and keep them in your thoughts for a safe and successful journey!
90 minute bike averaging 88 rpm.
I said I would blog my workouts until this meet and I have, but this isn't really what was planned. I am discontinuing workout posts until I at least get back in the water. It is safe to assume I will be biking more than I want to and eating less than I want to until then.
I don't think I will have a true shave and taper meet this scy season. All the USAS scy meets wrap up by the middle of Feb, there is a USMS meet at the end of Feb that is probably too close to taper for and I will be in Asia for 2 weeks in April, getting back about 3.5 weeks before Nationals.
02/26/2010 - 02/28/2010 2010 Republic of Texas World SCY Championships featuring the BlueSeventy Texas Shoot Out
Not sure what I am going to enter yet. Thinking about 3 (100fr,100bk,200fr) events Saturday and 5 Sunday if that is allowed.
05/20/2010 - 05/23/2010 2010 USMS Short Course Nationals
This meet is tentative for me right now, but looks possible. I would fly in Thursday night, swim the 200 free Friday, beat Paul, hide from Paul, swim the 500 free and the 100 free Saturday, fly home Saturday night. I would train more for the 500 than the 100 if I can make this meet.
Yep I do you can see pictures of it on Facebook!
I didn't workout this weekend really.
Had a YMCA swim meet yesterday with the youngsters but I still hopped on the block for a 50 FR :28.88 and a 100 BR 1:18.8.
Not bad considering I didn't rest up, shave, wear a speed suit, or even get a warm up or down...
Best part was the 100 BR and seeing the kids I coach yelling and screaming for me at the walls. They're 8, 9 and 10...so I think they were really proud I swam...although of course shortly after cheering I was taunted with "Har-har...you got beat by a girl!"
So I said "Kid, everyone gets beat by a girl eventually...you just get used to it!"
Oh yeah, back to the wood...I have at least 1.5 cords of wood delivered and I stacked it solo over the weekend...it's a good workout!
Saturday Jan 9th 2010
blogging to you from Nashville near Opryland
my training plan is
TODAYS SWIM PRACTICE
Tracy Caulkins pool on 25 where 91 USMS SCY nats were
trained with NAC SR 1 group
Brad Kale coached
7:00 - 9:00
swam in my own lane beside kids in SR 1 group, mostly girls 13 - 15
arrived on time
4 x 75 k
2 x 100 fr
4 x 75
4 x 50
4 x 75
8 x 25
4 x 75
8 x 150 on 2:15
odds 25 fl 50 bk 25 br 50 fr
evens 50 fl 25 bk 50 br 25 fr
2 rounds of
2 x 100 bk on 1:30 easy
100 bk k on 2:00 easy
4 x 25 bk on 30 done 15 SDK, 5 spin drill to flags, 5 easy
3 rounds of
100 fr at 500 pace on 1:10
50 easy on 1:00
2 x 50 fr at 200 pace on :50
50 easy on 1:00
50 fly fast off the side
January 15 – 18, 2010
2010 ST TXLA New Years Classic
Rasmussen, Ande M (46)
# 2D Men 15 & Over 50 Back 24.64Y
# 6D Men 15 & Over 50 Fly 24.22Y
# 10D Men 15 & Over 200 IM 1:58.39Y
# 12D Men 15 & Over 100 Free 48.92Y
# 22D Men 15 & Over 50 Free 21.99Y
# 25D Men 15 & Over 100 Fly 51.80Y
# 32D Men 15 & Over 200 Free 1:50.70Y
# 34D Men 15 & Over 100 Back 53.32Y
March 4 - 6, 2010
Austin Grand Prix
Entries: The entry period is February 7 - 21, 2010. Swimmers may enter a maximum of 3 individual events per day. Teams are limited to two relays per event. Enter all events, including bonus events, with previous best times achieved in short course yards. Do not convert times.
We will be using USA Swimming's Online Meet Entry system for this meet. OME will provide qualifying time directly from the SWIMS database. Please note that this system is not an eligibility report; it is the coaches' responsibility to know which events their swimmers are qualified for.
April 9 -11
2010 South Central Zone Short Course Championships
The Woodlands, TX
May 20 - 23, 2010
2010 USMS Short Course National Championships
Georgia Tech Aquatic Center
Order of Events
Saturday is my day to work with the kids on their strokes and with the meet coming up next weekend this Saturday was no exception.
4x25@1:00 10 of easy stroke various drills
5x200@3:00 Free w/paddles & bouy desc 1-5 went 2:46, 2:44, 2:39, 2:36, 2:34
200 kick W/fins
Total 3500 yards
After the kids left Tom Dunlop came in and we reviewed his turns, I am trying to help him get ready for flat walls at Nationals since he is used to grabbing the gutter.
This morning I went to the “Breakfast with a Ranger” program at Topsail Hill State Park (one of 4 Florida state parks along this roughly 20-mile stretch of shore). I learned about coastal dune lakes and their ecosystems. These are more-or-less freshwater lakes that periodically connect to larger bodies of salt water; animals and plants living in them have various strategies of dealing with changing salinities. The bottom line—such lakes are rare (although this area is riddled with them) and complicated.
The designated swimming area in one such lake at Grayton Beach State Park used to feature a sign saying “Alligators—Swim with Caution.”
This afternoon I went to the pool. It was my first swim since I fell down on the ice on a walkway a couple of days ago (Yes, I managed to slip and fall on the ice--in Florida! Darn sprinklers.). I was a little worried about my ankle, which had been feeling a bit wonky, but everything felt fine in the pool.
The lifeguards assured me it was too cold to swim (air temps in the 30s), but they were wrong. The water felt great. Here’s what I did:
10 x 100: 2 each @ 2:00, 1:50, 1:40, 1:30, 1:20, variety of strokes
600 yards of snorkel experimentation [I tried out various things with my swim snorkel today. I think I need a nose clip if I’m going to do flipturns with it. The only thing I really enjoyed was kicking FR and BR without a board. It was useful to just keep my head in the water and focus on my kick. I do feel like the snorkel puts a lot of upward pressure on my head where the strap goes around my forehead, and I didn’t like that sensation. I’ll keep experimenting.]
I entered the Eisenhower Park meet on 1/24—I signed up for all 3 IMs and the 500 Free.
I’m going to focus on making my flipturns better between now and then. It should be fun!
Since I cannot be trusted to stretch alone, I went to a 90 minute hot yoga class today. The Resolutionists were out in full force. I've never been in such a crowded yoga class. One of Jazzy's friends says hot yoga is for "dirty hippies." I looked around the class today and only saw one person who might qualify for that appellation. lol Otherwise, there was a wide variety of ages, and I'm under the impression that hot yoga is somewhat trendy as opposed to the province of oldsters. Mini Fort wants me to go to cold yoga with her tomorrow, but this conflicts with my other daughter's jazz recital, which literally hogs the whole afternoon.
I thought it might be somewhat hard for my first time back since November. But it was surprisingly fine. It was the best I'd ever done on the balancing postures. Maybe my core work is helping with these. The best part about bikram is all the back and leg stretching. I like it better than doing umpteen downward dogs. However, I am still going to do some investigation into cold yoga DVDs and will probably get one ashtanga and one vinyassa. The first 3 on this list look pretty good. http://www.susiej.com/index.php/the-top-ten-yoga-dvds/
This was my last pre-paid class at the Falls Church studio, so I may try the Reston studio next. An we all know who work in Reston. Watch out Geek!
Physical Therapy Any Good?
Very interesting article questioning the value or benefit of PT in many instances. http://www.nytimes.com/2010/01/07/he...y&st=cse&scp=1. Personally, I've never been much of a fan, though I think certain exercises (RC) are worthwhile.
The article opines that icing is of virtually no benefit. It also caught my attention that eccentric exercises are beneficial. That's what Mr. Fort's trainer has him doing for hip/hamstring rehab.
Also, poor girl, she didn't get her PRP for a tendon tear covered. Must have needed a lawyer.
Updated January 10th, 2010 at 01:15 AM by The Fortress
OK, I know this is silly.... and I'm not planning my workouts with any kind of "Go The Distance" goals in mind (thought I expect to be somewhere between 1,000 and 1,200 total miles for 2010)
but I can't help checking the list daily.....
Today was another 10,000 day done as:
3x 1000 on 13:30
3x 2000 on 27:00
1000 ladder (25fr, 25bk, 50fr, 50bk, 75fr, 75bk, 100fr, 100bk and then repeat in reverse)
90 minutes on the bike
I have been meaning to post my diet changes.
Strategy: Decrease calories from 3500 to under 2000. Replace or remove regular carbs with slow carbs, aka eat broccoli instead of spaghetti. Normal carbs and ~3500 calories on Saturdays.
What I used to eat
- 14oz whole milk latte (12oz whole milk)
- Cheddar cheese omelet (~2-3oz cheese, 6 egg whites)
- 2 eggos w/ healthy dose of Mrs. Buttersworths
- 1 scoop endurox after morning workout (only if a workout)
- 2 natural peanut butter sandwiches on multigrain bread
- 1 think thin bar (afternoon snack)
- 3 reeses peanut butter cup miniatures
- 1 scoop endurox after evening workout
- 1 baked skinless chicken breast
- ~4oz spaghetti
What I eat now
- 14oz latte (still whole milk)
- 6 egg whites scrambled with 1-2 Tbls of black bean salsa
- Leftover protein from dinner
- 1 sandwich bag of raw broccoli
- skinless chicken thigh
- huge pile of greens, steamed, roasted or sauteed.
- 1 reeses peanut butter cup miniature.
Dinner's this week:
- raspberry pepper glazed pork loin with Austrian potato salad (needed to finish up potatoes in the house)
- shrimp and spinach sauteed in garlic and olive oil (this is a mainstay that is staying)
- Grandma's steak and roasted broccoli
- Feta shrimp and roasted green beans
- chicken on spinach salad (wife was not thrilled that we were having a salad when it was 18 out, but it was tasty)
I was down almost 7 pounds in 6 days this morning, but I have had a cookie, a milkshake, a 2nd latte and a grinder and hope to have some pizza and a bottle of wine for dinner, which should erase 2lbs of that loss.
There is no weight loss goal, I am just cutting weight because I can't lift and I can't swim and my body fat percentage is over 10%.
I have always eaten fairly healthy, but in Nov and Dec dinners and drinking started to get out of hand, especially considering that many practices were canceled and more were skipped. When I get back in the water, I am going to try to keep dinner lower calorie and increase the calories in breakfast and lunch.
1 X 200 3:30
2 X 100 1:45
2 X 50 faster 1:00
Three times through
5 X 100 kick 2:30
Build second 50 of each.
1 X 300 IM
1 X 100 IM 145
3 X 50 1:00
Swim it 4 times breaking between rounds.
50's: Round 1:fly
Round 3: breast
Round 4: 1 of each
1 X 50 easy 1:00
1 X 50 fast 1:15
4 X 25 fast :30
Four times through breaking between rounds.
WARM DOWN: 4 X 50 easy 1:00