This morning I swam with TNYA. The pool was a little on the hot side, and I was very sore from rowing yesterday. I just wasn’t feeling the love from the water, and ended up getting out early. Here’s what I did:
400 scy warmup
10 x 50 @ :50 w/ long breakouts, odds FR, evens ST
Kick set: 25, 50, 75, 100, 75, 50, 25, all @ 1:30
4 x 225: 2 FR @ 3:10, 2 IM @ 3:40
Then I went over to the Y for a good long stretch and light weights. While I was there I watched some of a new class the Y is offering, called “Conductorcize.” I got a giggle from the name, but once I watched “Maestro Dworkin” and his acolytes for a bit, the whole thing started to seem really charming, and a great fit with my Y’s Active Older Adults program, which tends to be as much about socializing as exercising. (There are plenty of very active seniors who work out very hard at the Y, including one man who lifts prodigious amounts of free weights, but the AOA program draws a different crowd).
But while I enjoyed watching the conducting action (the stretching balcony overlooks the group exercise studio), it did strengthen my conviction that classes that end in “-cize” and “-obics” are probably never going to be my thing. (I have a long-standing prejudice against aerobics and its ilk dating from my days as a basketball player in the 80s, when aerobics classes started pre-empting open court time.) The one exception has been my rowing class, which started out being called “OarRowBics” but soon got changed to “Power Rowing.” I have a hard time picturing myself happily Conductorcizing at any age, but who knows? In any case, this class made me smile--there is something whimsical and sweet about a roomful of folks having a really great time waving take-out chopsticks in time to music. (As long as it doesn’t come to a pool near me—please please, no taking over the lap lanes for AquaConductorcizing to Handel’s “Water Music.”)
1 X 250 4:15
1 X 150 2:30
1 X 50 FAST 1:00
Three times through
1 X 200 kick 4:30
6 X 50 kick 1:00
1 X 100 moderate 2:00
1 X 75 fast 1:30
1 X 125 moderate 2:30
1 X 50 fast 1:30
Three times. All choice
1 X 300 5:00
1 X 200 3:00
4 X 100 1:30
8 X 50
Blocks/25 sprint/25 easy
WARM DOWN: 4 X 50 easy 1:00
Blech, blech, blech. Still sick. I'm trying to fend off what seems to have devolved into a sinus infection/bronchitis. Not one stitch of exercise since my last blog entry.
The only swimming related things I've done are to purchase lifeguards suits, purchase summer league suits, and purchase practice suits. Our summer league kick off meeting is tonight.
I am also getting massive pressure to be a referee this summer, which sounds decidedly un-fun. Though perhaps over-ruling S&T judges that don't know WTH they're doing would be somewhat satisfying. (evil smile).
I can't believe it's June 1 already ...
I received my 3 week trial supply of 7 Exfuse in the mail today. I'm thinking I should wait till I'm healthy to start using it in my smoothies.
Saw an article in the Post on veggie contamination, akin to the article posted in the GS on protein supplements being contaminated:
Updated June 9th, 2010 at 08:37 PM by The Fortress
SCM with Carrie
Warm – up
3 x 100/1:45, Build
(did these around 1:30)
6 x 50, 25 drill, 25 swim
(did 2 x fly-back-breast with 10 sec RI)
8 x 25/30, backstroke, pull on lane lines
(Interesting drill. have only done this once before. It takes a bit of getting used to to judge the right distance from the lane line. Was starting to get the hang of it by the end)
Stroke – Free
3 x 150 as 25 Stroke/25Free/2:45 – ds 1-3
(Did back-free times were 2:25-2:23-2:20.)
1 x 500 kick Timed
(I can't count past 4 without losing track. lol. I think I did 500 and the time was 11.40 but I'm not sure. Seems like the time should have been faster. I generally do 100 meters around 2:10-15. I did this on my back in streamline.)
8 x 50/1:10
Sprint as Fast as possible from the wall to 10-12 m out – both coming and going. The remaining is smooth DPS.
(did 8 before I ran out of time. 1-6 free, 7-8 back)
Total 2550 m.
Updated June 1st, 2010 at 08:08 PM by poolraat
There I was this morning, at the 125 mark of a 200 reverse IM, and disappointed that I had to switch to freestyle just to keep from being a full length behind the other swimmers who were doing the workout. Then I thought to myself, “Here I am, 2 ˝ years into my competitive swimming career, after 30 years of being almost completely sedentary, and I’m swimming with four guys who competed in college. The fact that I’m only 25 yards behind is actually pretty fantastic.” I hit the wall and blasted out the last 50. It felt not so bad, except for the part where I hurt all over.
It’s an odd week, Coach is away, so we’ve got no workouts and no music. I suggested that the five of us do 200’s, broken up into this and that. I don’t remember exactly what we did, but it was around 3000 yards. Some 200’s were the aforementioned reverse IM, at one point we did 2x100 IM, there were 50’s of kick/swim, and (at my suggestion) 50’s of fly/back, back/breast, breast/free, free/fly. I tried using my move the water bottle over to the next row of tiles trick to keep count, but I forgot which row of tiles was the starting point.
The guys were attempting to work on their technique, while I tried not to die. And then when we were all done, there were no lights in the locker room because the substitute lifeguard doesn’t have the key to turn them on. Tonight, I’m going to see if I can drag out some glow tape leftover from my theatre days so I can label my shampoo and conditioner, as they look exactly the same, and what’s the point of doing all that swimming if you go to work with bad hair?
I guess I am one of those who just has to push myself all the time. After spending the weekend relaxing I now know why I need to work and get out of the house. I would be too lazy if I didn't.
2x300@6:00 Free w/paddles & bouy
8x25@:45 Free Fast
3x200@3:30 Free w/paddles & bouy
8x50@:55 Free kick w/fins
2x400@7:00 Freee w/paddles & bouy
100 Free EASY
Total 3500 meters
12 days to MIMS!!!!!!!!
My packing list:
-4 new pairs of goggles (two tinted, two clear);
-one old pair of goggles for Brighton swim;
-2 caps (one silicon, one latex, both lucky);
-my OW kit (personal lubricants and sunscreen);
-4 feed bottles with string;
-Perpetuem (enough for 9 1/2 hrs worth of feeds, + spare)
-Gu's (about 8);
-sandwich baggy full of Advil®
-instructions re pre-race meeting etc, copy of flights and hotel reservation;
-Goody bag for my crew;
-cooler bag for crew's food/drinks;
-thankyou cards/$ for boat crew and kayaker;
-swim backpack for stuff at race start;
-Flip video camera;
-phone and charger;
-ipod and charger;
-camera and charger;
-7 pairs of underpants;
-6-7 outfits (dresses, skirts etc);
-1 pair of nice shoes and 1 pair of flipflops;
-swim parka for race start;
-ball cap for after swim hair disasters;
-hair and makeup stuff;
-modest night attire so as not to scare my roommate;
-nice handbag containing wallet & sundry personal items;
To buy in NY
-water bottles and coke/ginger beer for boat;
-food for crew on boat;
-tshirts for kids that say "My mum went to New York and all I got was this crappy tshirt"
Did I forget anything?
Oh, and to donate to my cause (The American Macular Degeneration Foundation), please to go
and follow the prompts
Mon May 31st 2010
LCM & scy UT swim center
Whitney & Kim Brackin coached
6:30 - 8:30
dove in on time
started LCM in main pool
4 rounds of 150 fr 50 k
assigned 4 x 300 on 4:00
had arm cramps & just couldn't make the interval, so I skipped a 50 or 100 on each round
4 x 50 fl on 1:00
drilled 3 dove 1
went 28 on #4
assigned 4 x 200 on 2:40
continued to hurt & skipped some on each one
4 x 50 bk on 1:00
went 32 on #4
switched to SCY diving well
4 x 100 on 1:10
4 x 50 br
went 34 on #4
I was done with the masters work out
skipped the last 1200 to get ready for the kick set with UT women
12 x LCM 100 k on 3:00 FAST
all from a push
wore yingfa jammers
Kim called out our times,
this was a really tiring set,
give it a try sometime
Updated June 1st, 2010 at 03:46 PM by ande
Had not planned to do any form of swimming after Nationals for a couple of weeks, but the outdoor pool beckoned today. I did still stick with my plan of doing warm-up style swimming:
3 x 100 easy free with 20 seconds rest between 100s
2 x 50 - fly/free
100 easy free
Later in the day, my husband, son, and I decided to hit the trail again for a run. Had planned to do it tomorrow, but it looks to be a busy day, so we went ahead and did it in the early evening.
Son and I did the same 3 mile route. As I promised yesterday, after the first mile we walked 30 seconds. We took 30 second walk breaks every 1/2 mile for the rest of the run. Finished the run in a time of 27:24 which included the walk breaks. This is two minutes faster than we went yesterday. Sure does make a difference with kids when you build in little breaks. He blew past me the last 1/2 mile too.
Husband is on a program where he runs 5 minutes and walks 2 minutes for 2 miles. He really seems to be enjoying it and is talking about doing it on his lunch break. I think it is too hot then so hoping I can talk him into doing it in the early evening.
I’ve been very lazy the last few days. I didn’t really set out to take time off per se after nats—I figured I would just listen to my body and do whatever seemed fun to it, and that has been precious little other than vegging out on the couch watching Yankees games. So when I agreed to go do a rowing workout with Mr. Addict at our Y today, it turned out to be a real shock to my system.
A little background: Mr. Addict is a runner. He’d been wanting to do a hard repeat mile running workout, but for various reasons had not been able to this weekend. So he instead decided that we could do the equivalent rowing workout. Since I didn’t have an agenda and just wanted some motivation to do some sort of exercise, I agreed. Here’s how it went:
7 minute-warmup with drills
3 minute rest/easy row
7-minute hard piece [2:22 avg pace]
3 minute rest/ easy row
7-minute hard piece [2:16 avg pace]
3 minute rest/ easy row
7-minute hard piece [2:21 avg pace]
3 minute rest/ easy row
2-minute hard piece [2:06 avg pace]
3 minute rest/ easy row
1-minute hard piece [2:01 avg pace]
3 minute rest/ easy row
1-minute hard piece [1:57 avg pace]
3 minute rest/ easy row
I had intended to descend the 3 7-minute pieces, but really blew up after the 2nd one—I had tried to bring my pace down under 2:12 during the last minute of the piece, and it really took the stuffing out of me. I was so tired after it that I lay down beside my erg machine during the 3-minute break and just gasped for air. As I was doing this one of the Y staffers giving a tour of the facilities to a prospective member walked into the rowing room. They didn’t linger long.
This wasn’t my best ever rowing day, but it did make me appreciate how great working out in the water is, and having it there to support you when you get exhausted. I think one of my favorite things in swimming is floating on my back and sculling gently when I’ve just finished a hard satisfying set. Lying on the rowing room floor just isn’t the same.
My other take-away from today? Be wary when giving distance-oriented athletes carte blanche to design a workout!
Well the LCM pool opened to public today and I ventured over for a swim as soon as it opened. Swam aone for the most part but got in a good 4k. No pace clock probably meant I was really getting too much rest but it is okay by me on the first LCM practice...here is what I did.
200 Kick no fins
200 Pull paddles and fins
2 x 50 Fly These went well but I inhaled water on #2 and walked 5 yards...
4 x 50 EZ
500 Kick fins and board...25EZ/25HD per 50
4 x 50 EZ
5 x 200 FR 4:00 EZ/HD by increasing by 50 each swim.
6 x 50 BR for technique
6 x 50 EZ
I came home and had a muscle milk...or should I say glass of hemlock...really I wonder what's in everything we eat...I'm not too worried. I may switch to Endurox or some other supp. I agree if you have time and energy to spare with eating the right thing at the right time and preparing it all...you don't need supplements. For those of us who are busy...help in a glass is very convenient.
5 X 100 1:45
4 X 200 3:30
2 X 100 kick 2:30
4 X 50 kick 1:15
1 X 200 IM 4:00
2 X 100 choice stroke 2:15
Four times through. IM'ers should do 1 round of each stroke on the 100's.
10 X 100 Free
5 on 1:40
5 on 1:30
WARM DOWN: 4 X 50 easy 1:00
The girls met me at the Y and they were complaining the whole time.
500 Free broken as 1,2,3,4,1,2,3,1,2,1
5x100@1:25 Free w/paddles & bouy
500 Free kick w/fins every 3rd 25 fast
500 choice 1/2 drill 1/2swim easy
Total 4000 yards
Sun May 30th 2010
added some tags to my 200 IM at Nats [nomedia="http://www.youtube.com/watch?v=ECihgAWZiy4"]YouTube- 2010 Masters SCY Nats 200 IM Men 45 to 49 1:58.20 NR[/nomedia]
the eddie Reese Invite was a poorly attended meet not a time trial
scy Austin swim center
noon to 1:15
dove in on timw
wore B70 jammers
2 rounds of 300 fr 100k 100 im
2 rounds of
4 x 25 on 30
2 x 50 on 40
4 x 25 on 30
2 x 100 on 1:20
4 x 25 on 30
2 x 150 on 2:00
4 x 25 on 30
2 x 200 on 2:40
round 1 the 25's were kick, which I did 3 easy 1 fast
round 2 the 25's were stroke, did 3 easy 1 fast
Started on my running plan today. My eleven year old son likes to do a 5k race here and there, so joined me today for my run. He actually has been doing more running lately than I have. He has these goals to get faster on the 5k, but I've told him he has to practice to get faster. He has no problem running 2 miles at a pretty good clip, but when he hears 3, I think it kind of freaks him out. Still, he seems to want to get past this "mental block."
At nine years old, he ran a 7 minute mile, but today I had to prod him a little to get the first mile done in 10 minutes. We walked at the first mile for a few seconds and I talked to him about breathing.
All was going well and I made a goal for us to get to the 1.5 mile turnaround point in 15 minutes. He made it at 15:04 and then insisted he couldn't go any further. We walked 30 seconds and I talked to him again about breathing. I told him to hold my hand and run with me to the 2 mile mark. He did this and then we took a 20 second walking break when we got to the 2 mile mark. When we started to run again, all $&$# broke loose. He sat down on the ground and insisted he couldn't do it. I told him again to let me hold his hand and I'd do the work. I picked out little landmarks along the way and gave us goals to make - things like the dirt pile by a certain time. When we got to the point of just 100 yards left, I told him to sprint it in which he easily did.
He got the 3 mile run done in 29:34. I think I was more exhausted from trying to get him to believe he could do it rather than the actual run itself.
We have a different strategy for next time. I've promised 30 second walk breaks at the mile, 1.5 mile, and two miles if we can run the first mile in 9:00.
He is now happily sipping on a large grape slush from Sonic. He says he feels bad for complaining and shouting at me a couple of times. He also says it wasn't that bad and knows he will go faster next time.
Updated May 30th, 2010 at 05:38 PM by elise526
There's no music from now until early June because Coach Ron is on vacation, and is taking the keys to the office with him.
Today Jonathan & I went to one of the pools at one of the many colleges in our county. I could go on the shortage of places to swim around here. There are no public pools. Only pools attached to schools. And if if you don't go to the school or work there, it's not always easy to get in, except for the one college that's about 40 minutes away and has community hours. For that reason, I've poached more times than I'm proud to say...
I got today's workout from The Swimming Wizard. I picked it because the two of us swim at very different speeds, and he can easily catch me at a 200. It went like this:
4 x 200 Swim, Kick, Pull, Swim
4 x 50 (25Fly/25Back) on 1:00
4 x 150 Free on 2:00
4 x 100 (50 Back/50 Breast) on 2:00
4 x 100 Free on 1:45
4 x 150 (75 Breast/75 Free) on 2:30
4 x 50 Free on :40
4 x 200 (100 Free/100 IM) on whatever.
It was a great workout for us both. He called it a "maintenance after nationals" workout, and I was just stoked to do over 4,000 yards in under 90 minutes. Also, the 50's on :40 was a real effort for me, so I was elated that I made it. Jonathan was kind enough to swim it at my pace, and when we did the IM's he went real deep on the backstroke so I could fly over him. Couldn't ask for a nicer swimmer to train with. So thankful I never have to compete against him.
I'm curious how other slow/medium/fast swimmers work together. Seems like there's lots of fast, fast, fast swimmers on the forums since I started poking around last week. I'd love a shout-out to any others who are just hanging on!
Updated May 30th, 2010 at 04:15 PM by swimmerb212
I've been under the weather the last couple of days with a stomach bug. Thus, my plans to get on a running program have been thwarted. I've been looking around at some running plans to help me stick to a schedule. No luck so far, so I may just have to stick to my own.
Most of the plans seem to call for way more running than I feel is necessary to achieve my goal. For example, to run between a 19 minute and a 22 minute 5k, most plans say you need to run 40 to 60 miles a week. I've never run more than 33 miles in a week in my life! A few years ago when I was running a mid to high 20 on the 5k, I rarely exceeded 25 miles per week.
So, as I am recovering from this bug, I am trying to devise a running program that will not exceed 25 miles per week yet get me down to running maybe a 22 by the fall. Still on my swimming break for another week or two, but I envision swimming at least two times a week while I am doing this program.
For the upcoming week, I'm thinking something like this:
Sunday: Easy 3 mile run on a trail
Tuesday: On the track - warm-up of 1 mile, jog the curves/stride the straights for 1 mile, easy for 45 seconds/hard for 15 seconds for 1 mile, 1 mile cool-down
Wednesday: off or cross-train
Thursday: On the treadmill: 1 mile warm-up, 2 miles at 9 minute per mile pace, 1 mile cool-down
Friday: Off or cross-train
Saturday: Easy 4 mile run
Forest Park this A.M. with the nasti's!
The water was crystal clear and perfect! I was running a little late and only managed 200 of the first set.
The hot dogs did 10 X 500 on a fast pace (I'm not sure what it was). I managed 200 + 9 X 400. I probably should have done 450's but it was nice being on the same end of the pool as everyone every swim. I'd say at least 69% of us did 400's. I ended up with 3,800 LCM which was about what I wanted. I did 20,650 meters for the week which is a little ahead of my training schedule.
After swimming while in our coffee klatch circle we decided to have a deck cook-out tomorrow at 6:30!
We are going to the Indy 500 but will be home in time for the party!
I spent the afternoon making brownies and my special potatoes for the party!
I am having serious doubts about the 10K ow race. The training is dragging me down and my confidence wanes till I get about 70% done with my workout.
The thing I've been noticing is I feel best the last 30% or so of my workouts. The beginning is ragged and I lack motivation but during the latter stages it smoothes out and feels good. I'm not sure what this is all about.
I'm going to continue training for it and remind myself I can turn it into a 5K on race day if I want. (cop out)
Well, I haven't been feeling so hot for a couple days and I've had a sore throat. Today, I woke up (after some decent sleep) and just knew I was sick. I feel sort of like I did in March when I had swine flu -- sore throat, cough, sinus pain, mild fever, headaches and lethargy/fatigue. It's kind of a bummer because I have a lot of social events planned this weekend. Laid on the couch most of today and will try to muddle through a friend's birthday barbecue tonight. I feel like maybe Atlanta, and all the excitement and sleep deprivation, maybe just zapped my immune system and/or depleted me mentally and physically ... It's also my new theory that starting a big taper meet off with a double whammy or huge disappointment is difficult mentally. Instead of having momentum that literally (or I guess, figuratively) carries you through the rest of the meet, you're immediately in a hole battling back. Eupohoria is easier than resiliency.
Given this development, I've decided my two weeks of relative rest -- no strenuous exercise -- is going to be now (including this week), not on vacation. The cruise ship has a fantastic workout facility, so I will be able to cross train and do drylands there, even if pool swimming is out.
Kudos to Speedo, the Littel Roddin Devil and Geek for their great swimming so far this weekend!
Updated May 29th, 2010 at 05:57 PM by The Fortress
Sat May 29th, 2010
showed up at 6:30 - 8:00
Swam in the
[ame="http://www.usms.org/forums/showthread.php?t=16824"]Eddie Reese Short Course Classic [/ame]
experimented in this race, kicked 15 under & to the flags on the surface, wasn't faster for me
(order on both relays was Tyler Blessing, Mike Varozza, Brad Bailey, Chris Eckerman)
200 free relay: (the old record was 1:24.05)
400 free relay: (the old record was 3:07.75)
22.39 24.27 46.66
22.23 23.79 46.02 1:32.68
22.66 25.10 47.76 2:20.44
22.01 23.67 45.68 3:06.12
Updated May 30th, 2010 at 12:30 AM by ande