This has been a very long week. Last night we housed a Brazilian partner including some dinner and discussion late into the evening by my standard; namely 8.30pm. Also as I have written before Friday I go to the pool 30 minutes earlier than normal to allow a friend of mine to swim before she has to go to nursing school. I had a good nights sleep and actually woke an hour before my alarm was set and got up and had a coffee and read the papers online before heading to the pool. This mornings practice was pretty brutal and involved parachutes and sprint work.
400 free with snorkel
6x50 catchup on 45
6x100 kick on 1.40 holding 1.20 or better
12x50 drill build by 25 on 50
4x(100 free with parachute AFAP on 2mins, 2x50 easy on 1min)
3x(50 fly kick, 25 fly, 50 fly drill, 25 fly, 25 fly kick underwater, 25 fly) with 20 seconds between rounds
100 free AFAP from block
75 free AFAP from block with 30 seconds of vertical fly kick arms above head 25 no breather
50 free AFAP from block with 10 squats, 25 no breather, 30 seconds vertical fly kick with hands above head, 25 no breather
25 free AFAP from block with 10 squats, 25 no breather 30 seconds of vertical fly kick with arms above head, 25 no breather
Despite being tired by the end of this workout I felt good. My legs were shaking so badly by the last fast stuff from the blocks I could hardly stand on the blocks. On the main set with parachute I held 1.10 on the 100s and 40s on the easy 50s. On the fast 100 at the end I went 51, 37 on the 75, 23 on the 50 and 10 on the 25. I was really pleased with today's workout.
Today flew by work wise but I headed out at 4.30 so I could make the warm up for the USAS meet where I was swimming the 1650. I had a good warmup but was still feeling the affects of this mornings workout. My arms were heavy and my legs in particular felt very heavy. Despite this I felt confident of having a good swim. After the first 200 I had the urge to get out but I stuck with it. I ended up going 17:30.12 on the 1650 which is about 20 seconds slower than I had hoped to swim earlier this week, but considering this mornings workout I was very happy. The Texas High School championship is this weekend so most of the really quick kids were not at the meet but despite this I had a good heat and had fun in a sick way.
SCY@FMAC 77° partly cloudy, water 80°
Cloudy skies with humidity at 73%
400 REV IM
12x50 FR on :50 desc 1-4 3x *37s-33s
4x150 on 2:30 desc 1-4 *1:49-1:40, RI
4x100 on 1:45 desc 1-4 *1:09-1:06, RI
4x50 on 1:00 desc 1-4 *32-28
/w snorkel, med-agility paddles
---200 BK Swim
500 BK w/fins as 4(75 steady, 25 strong), 1:00 rest, RI
5x100 BK w/fins on 1:30, steady effort *1:06s-1:05
---200 BR Kick
3(4x25 UW SDK on :30, 1:00) w/fins *12-11s
10(4x25 Fly on :30, :15 rest) 4x25 as 25LA/25LA/25RA/25Fast
/w snorkel-fins, medAP
/Fast 25s *13-12s
---200 FR CU
400 FR as 4(75 DPS/25 Strong) w/snorkel-fins-medAP
4(4x25 FR on :30, :30 rest) odd/25s Fast, even/25s smooth CU
/Fast 25s *12,11+s,11s,10
---4x50 FR on 1:00 as 25CU/25DPS
4(2x25 FR on :20, :40 Rest) 25s as 25/1 smooth DPS, 25/2 AFAP
/smooth 25s *16s-15
/AFAP 25s *13s-12
8x50 FR steady on 1:00 *36s
100 IM EZ
Today was a nice surprise at FMAC, the water temp 80, instead of 83 or so.
Training aches are still present, but less nagging as my body appears to be adapting gradually along with band stretches and self massage. I still primarily use the smaller size medium agility paddles rather the large size ones, since doing proper stroke technique with viable water feel is not yet sustainable with the larger size paddles when swimming FR at Strong and AFAP effort levels. I was able to use the large paddles with FR effective for quality sets early last fall and late summer.
At this point I feel that I have returned to a level of swimming fitness where I can begin engaging in two or three quality training sets per workout at three to four sessions each week along with recovery workouts and a rest day. When doing 25s LA and RA type drills, based on times it appears that my left side is slower or weaker, so I am working to build the side up more.
I did Set 1 with my friend Greg, going 10 seconds behind his send off, that was good motivation. I have to do more of that, swimming with someone, since FGCU pools are down Coach Chuck is coaching at a pool in Naples, and there are many solo workout days I do not inspire myself enough.
Updated February 21st, 2014 at 05:55 PM by fdtotten
Finally felt good to be in the water again, after a 3 week dry spell. My shoulder is still achy, but if I minimize the use of paddles, I can go longer w/out it aching (after the initial 600 of getting it warmed up). Swam mostly solo today, Bill beside me on one side, Dan on the other, each doing their own thing. I was fastest tho, lol!
600 - 100 free, 25 back/25 breast repeat
2 x 300 pull, first one w/out paddles
5 x 100 w/pullbuoy @ 1:25 holding ~ 1:20
5 x 100 swim @ 1:25 holding ~ 1:18ish
5 x 100 pull @ 1:20 holding ~ 1:15's
5 x 100 steady state (w/paddles & fins) @ 1:20, holding ~ 1:10's
3 x 300 breast/free (50 Br, 50 Fr, 100 Br, 50 Fr, 50 Br)
I've been having a lot of trouble motivating myself to actually work the workouts lately. Haven't been able to pin down exactly the cause, but today, after a nice workout, where I was able to push myself to go harder (than usual), I've decided the problem stems from basically one factor: 1) I am forced to swim at Meyers w/out ATAC because of repairs to Trousdale, thus notoriously warmer pool temps, and since ATAC has moved to a different pool at an even earlier time, this means I don't have anyone my speed to push me - my friend Jenna is waaaay too fast, and Bill waaaay too slow, but today I had Dan right beside me, and he is "just right". Plus, throw in the fact that I'm staying up too late watching the Olympics, and you could say I'm burning the candle at both ends. Ah Ha. Problem solved. Well, it will be, as soon as they let us back in to Trousdale.
Updated February 21st, 2014 at 09:04 PM by Celestial
Well, we survived the adventure! The two miles up a mountain to the cabin were, well, long. And steep. But we worked through some issues (I ended up pulling two sleds with cooking stuff and other people's personal items) and arrived to a cold cabin. But lots of firewood, so I had the shanty blazing hot in no time. We laughed at some of the misteps (which were king-sized due to the snowshoes), ate some warm food and played Apples to Apples before S'Mores and bed. I plan to blog about this elsewhere, and will post a link in a future post because I am sure you are all wondering why I'd plan for this in the winter after a 20+" snowstorm!
I was going to skip the pool tonight, but had time and went for a quick swim before Bible class at the college:
200 FR/200 BK/200 IM Drill
400 Shark Swim
4 x 50 Quarter's Strong FR
4 x 50 Burst and Cruise IMO
150 loosen and out
(Solo/Rec/1550 yds/30 min)
I was bushed after getting home and unloading gear. I jumped right into the hot tub, then finished some reading so decided to get in a quick swim. GregJS was there, fighting the the swim team kids in the fast lane - I stayed in the medium lane and went with traffic.
PM only SCY
300 swim every 3rd 25 scull w/ snorkel
8x25 @ :15 rest under H2O 360 FL kick w/ fins
4x150 @ 2:15 pull w/ buoy + paddles breathe 2-4-6 by 50
We celebrated my wife's birthday by taking the kids out to the Saltgrass restaurant last night. It was fun but I am not used to eating late and despite being in bed by 9 my alarm came too quickly for my liking this morning. I drug my butt out of bed and to the pool on will power. Today's workout was not good and I sort of floated through it. I did not have any pep at all today. Two good things I guess; first I made it to the pool in the first place, and second no shoulder pain or discomfort today. Fingers crossed this was just the week catching up on me.
8x100 on 1.20 with a snorkel
4x(4x50 kick on 50, 1x200 free with overkill on 2.15)
6x100 on 2mins best average
12x50 on 55 swum 12.5 fly kick underwater, 12.5 fast
2x400 easy on 4.40
I held 40s on the kick and descended from 2.07 to 2.01on the overkick. These were hard especially the second 100. The best average I really went moderate because of my worry of shoulder pain and held 1min pace.
I have a USAS meet tomorrow and I am signed up for the 1650. Warmup is at 5pm so I am going to be cutting it close with work. Saturday I am swimming the DAM SMU USMS meet and I am signed up for the 50 back, 50 fly, 500 free, 200 free and 100 IM. I really need to do the USAS meet since I don't have not swum the 1650 and as such can't swim it in the A meets. Saturday should be fun and I should have some good races with Steve Unruh in both the 500 and 200 free. The other races are sort of fillers but should again be fun providing my shoulder is good after my mile tomorrow. I am hopeful I can go a good time on the mile but have not swum it short course as a master so this will be interesting.
I had a very enjoyable swim this morning—the first part with the PCST masters, then on my own for the last bit. It was a warm and foggy morning, Kelcee was on deck, and I had a couple of good workout mates to share the first couple of sets with. Here is how it went:
500 lcm warmup, various
3x thru (odd rounds FR, even IM-no-free):
3 x 50 drill @ 1:10
150 build @ 2:45
4x thru, with fins
2 x 50 kick-as-far-as-you-can-underwater + rest of length FR
1 x 50 sprint (FR on odd rounds, FL on even rounds)
[I took my fins off after 400 of this—I think I went faster on the fly sprint without fins than with.]
2x thru (broken magic 700s)
50 FR @ :45
50 easy back @ 1:15
100 FR @ 1:30
50 easy back @ 1:15
150 FR @ 2:15
50 easy back @ 1:15
200 FR @ 3:00
50 easy back @ 1:15
[I have been struggling to get back to a fitness level where 1:30/lcm 100 pace feels taxing but doable. I’m not there yet, but I can see some progress. On the first round of this set I didn’t make all the FR times—I was -3, +1, +3, and +3 seconds on my 50/100/150/200 intervals. I didn’t think I could work harder on the second round, so I focused on finding what I could relax while still going fast, and that worked--I was able to go -2/-1/0/0.]
200 IM kick
12 x 100 @ 2:15:
3 FL/BK3 BK/BR3 BR/FR3 IMDescend each set of 3
600 warmdown + play + figure-skating-inspired twirliness
That was it!
I’ve been away from my blog for the last week, but not from swimming—one of my goals while I’m down here is to get in a good bit of yardage, both in the pool and in the gulf when conditions are good. I signed up for my first swim of the season, Stage 6 of 8 Bridges in late June, so now there’s something long and fun to train for.
One of my other goals for this month has been to start back doing yoga. I was dismayed to discover a couple of months ago that I was no longer able to get up off the floor without using my arms. I decided that I really needed to do something about feeling so rickety and decrepit, so when I got here in early February I signed up for the all-you-can-asana monthly deal at the small yoga studio that is conveniently on the way to the pool. I’ve been going to 2 or 3 classes a week, trying different styles, and am enjoying it a lot. The classes are very small—3-5 people is not unusual—and we occasionally have live sitar music provided by a local kid. (It’s sometimes mindbending how much the “Redneck Riviera” has changed over the last few decades).
My body feels good, and seeing some progress in flexibility and strength is encouraging--plus I can once again stand up from sitting crosslegged with no help from my arms. Woohoo! Saturday, if the weather holds, I’ll get to try SUP yoga--that should be a blast.
Swim/SCY/Solo @ Pitt
4 x 100 backstroke kick w/fins, UW 15 m each length @ 2:00
8 x 25 burst + cruise @ 1:00
2 x (25 AFAP kick + 75 EZ) @ 3:00
4 x (10 x 25 @ 100 pace @ :40 + 100 EZ)
-- fly/back kick under 15 M/breast/free
-- was dragging on the last set
Still felt pretty rotten today, but muddled through. Back to the gym tomorrow. I'm still feeling somewhat unmotivated. I hope I can shake off this semi malaise before my meets coming up ...
Article on strength training: http://www.ncbi.nlm.nih.gov/pubmed/24532151
TRX streamlining exercise:
Updated February 21st, 2014 at 08:15 AM by The Fortress
1500 SCM of drills
Yesterday's drill #2 made me sore today - oops
Muscle aching is just minor, more worrisome for me is I injured my back last week (squats again), and something triggered it yesterday causing the inflammation to pinnacle. Today it is a little better and I'm sure tomorrow should be almost pain free, but I'm concerned I may reinjure myself at the meet and be in a world of hurt. I have got to play it cautious, be fully warm before jumping in the competition pool, and take care picking things up and stuff in the meantime.
Feb 14: Drylands at LA Fitness
Got the is quick workout before I left for my flight to CA:
RC, scap ex
good mornings, 8 x 3 x 8
seated row, 80 x 4 x 8 negatives
wood chop 27.5 x 2 x 15 each side
dead lift, 75 x 3 x 20/17/15
kneeling ab crunch, 110 x 3 x 20
explosive leg extensions, 90 x 3 x 25
4 day gap during which I did zilch ...
Tuesday: Swim/SCY/Solo @ Pitt
6 x 50 scull drill
4 x 25 shooters w.fins
6 x 25 burst + cruise
4 x (75 fast kick w/fins + 125 EZ) @ 5:00
dolphin with board (40-41), back (38), flutter (40), back (39)
4 x 25 free @ 100 pace @ :40
-- decided I didn't want to do a USRPT set, felt terrible
8 x (25 AFAP + 75 EZ) @ 3:00
4 x 25 dive w/chute off blocks w/15 kicks, cruise back
6 x 25 w/chute & fins
Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.
Use your form roller! http://www.swimmingscience.net/2014/...ntent=FaceBook
Another nice easy day today. Still not feeling too strong.
500 free kick w/zoomers
10x100@1:45 as 50 free/50 back w/strapless paddles & zoomers
8x25@:45 torque drill w/paddles & snorkle
4x25@:05 RI fly scull drill w/snorkle
200 fly kick on back streamline w/zoomers
200 breast kick trying to minimize the pain in my left knee
200 free EZ
total 3000 yards
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
5x100 @ 1:15 D1-5
8x25 @ :30 V.S.
"Stations" (numbered as written, but listed in order performed)
20x25 @ :40 drill w/ snorkel (alternated human paddle/B&A)
8x25 @ :20 AE
50 @ 1:00 rest FAST w/ fins (FL - 24.2)
6x25 @ :20 AE
100 @ 1:00 rest FAST w/ fins (FL - 51.1)
8x25 @ :20 rest V-sit scull w/ snorkel
4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25
25 FAST w/ fins + paddles + power tower (moderate weight)
50 FAST w/ fins + paddles (FR both RDs - 22.4, 21.9)
400 swim w/ snorkel every 4th 25 scull
8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
8x25 @ :40 under H2O kick w/ fins
15:00 of start/turn work and relay exchanges
Video of my best exchange (BR to FL)
2x (RD1: BR, RD2: FL)
8x25 @ :40 drill (BR w/ FR kick, 3K-1P FL)
6x50 @ :40 AE (BR held 36-37, FL held 32-34)
8x25 @ :40 body wave w/ snorkel
4x75 @ 1:10 D1-4
BR - 58, 56, 54, 51
FL - 52, 50, 48, 45 (done as add-on FL to the front, starting with a 75 FR)
6x25 @ 1:00 FAST w/ fins (alternated FL/BR)
Two days in a row with no work!! WOW!!
We still did work on the house, getting the final layer of finish plywood laid down in the upper bathroom. It was a bit tricky to get it cut to fit around things, and especially tough to figure out the right angle to fit it into place, plus removing it again to put down the glue, then replace it again for nailing. Construction is fun, but it's something I don't think I'd like doing every day. At least we're getting close to the finish line on the upstairs bath...then it'll be the same thing downstairs. We do have to keep one working bathroom in the house you know!!
I was told it would probably get crowded tonight at the Y around 6:00, and they were right. Luckily I got in at 5:00, and got most of the good stuff done before everyone in Wenatchee wanted to swim!
4 x 50 Flutter Kick w/ board @ 1:00
3 x 50 Flutter Kick w/ board @ :55
2 x 50 Flutter Kick w/ board @ :50
1 x 50 Flutter Kick w/ board @ :45
about :45 rest (also getting my short fins on)
4 x 50 SDK w/ short fins @ :50
3 x 50 SDK w/ short fins @ :45
2 x 50 SDK w/ short fins @ :40
1 x 50 SDK w/ short fins @ :35
12 x 125 Free Pull w/ Catalyst paddles @ 1:45 (held +- 1:30s)
I almost felt like I was doing a KNelson set here...but a little slower
8 x 25 @ :30 Odds Fast Fly, Evens EZ Free
400 Kick w/ board circling (and lapping) with the other lap swimmers
Air temp of 75, pool at 83
Sunny skies with humidity at 66%
400 REV IM
4(5x100 FR on 1:30, 1:00 rest) desc 100s 1-5
rd1 *1:15-1:12 w/drag suit-snorkel
rd2 *1:13-1:10 w/drag suit
rd3 *1:11-1:09 w/drag suit-snorkel
---200 BK Swim
---8x25 BK on :30 Steady *17s-16s
3(5x100 on 1:45, 1:00 rest) *1:12s-1:09s
/w (m)agility paddles-snorkel-tube-buoy
---200 BR Kick
300 Fly as 4(50DR/25Swim)
16x25 Fly on :40, *16s-15s
---200 BK kick
10x50 Bk on :50, *38-36
200 IM EZ
100 IM EZ
I still have some training aches from a strong dry-land strength session on Monday, and yesterday I did some quality IM sets including fast 25s of all strokes. This week I am feeling better in the water, but so far the training results indicate it will take some time before I am at the strength, power and water feel I had last four months ago. I am trying out a slightly oversized brief style mesh drag suit for a few sessions.
Did about 1500M using fins and snorkel mostly doing drills. Also did about 200 of back to experiment with different turn techniques.
A couple new drills tried today:
1) One-arm free, weighted fist drill (1 lb) - this really synchronizes my kick and rotation with hand entry. My left side is way off, as in the early days my stroke developed while protecting the shoulder joint from dislocating. Shoulder is more stable now so I can fix this area.
2) human-paddle drill done as a "pull" stroke - can really get the feel of holding good water pressure. Also able to focus the load directly on the lats, all stretched out and stuff - felt good.
Updated February 19th, 2014 at 06:03 PM by __steve__
(better description of drill)
Today is my wife's birthday! After my workout last night my kids and I gave her, her birthday presents. It was fun as usual with my kids are there musical cards. They gave there mum a dancing sunning pickle birthday card and the irony is my wife hates pickles but loved the card. We will be going out for a celebratory dinner tonight which will be fun also.
I had a pretty rough nights sleep last night and my left shoulder is sore. It's not a hurt but rather a pinch so I will need to watch this over the next couple weeks. I am not at the point that it is stopping me do anything but I definately feel it when swimming. Today's workout like last night had some built in recovery which felt good.
400 free with snorkel
6x50 catchup on 45
10x50 kick on 50
4x(3x100 pull on 1 min, 300 pull on 3.45)
12x50 drill swim by 25 on 50
8x50 with fins underwater no breaths on 1.10
I held 59s on the 100 but struggled with turning with the pull bouy and making the send off so the send offs were more like 1.01s. The 300 was active recovery. Everything else was pretty straight forward. The hypoxic 50s are always tough and today was no exception.
I have to admit the local honey is really minimizing the effects of my allergies. I did take a Claritan last night and will again tonight, but for the weekend NONE! I noticed this morning it was harder to breath while swimming than normal.
Hopefully the meet this weekend will go well. I can't believe the last event of the meet is the 200 Fly!!! WHY????? 10 events over 3 days mostly long distance.
Here was my easy workout today. My legs felt fairly strong, must be from all the walking and spinning.
500 free kick w/zoomers
4x200@4:00 w/zoomers #1 fly #2 back #3 free #4 breast as 50 rt arm/50 lt arm/50 kick/50 swim on breast 100 pull/50 kick/50 swim
200 IM in 3:21
5x100@1:45 free w/strapless paddles & bouy holding 1:26's
5x100 as 25 kick/75 free odds 1st lap streamline kick evens 1st lap dolphin w/scull w/snorkle
Total 3000 yards
Day off today, but still working on the house throughout the morning/afternoon. I'm going to have tomorrow off as well, so that will be nice only doing "one job" for a few days.
I started out circling, but soon was solo in my lane.
200 Flutter Kick w/ board
8 x 200 Free Pull @ Desc. Interval
started at 3:00, then dropped by :05 steps down to the last one @ 2:25
First one I went 2:20, #2-6 were 2:15s, #7-8 were 2:17s
700 Dolphin Kick w/ short fins on back, arms at side, goggles on the pool deck...just resting and kicking
Those descending intervals are fun for me, and they're one of the only ways I can truly push myself when I swim on my own.
If I try to set a challenging interval for "X" number of repeats of any distance, I usually will not work hard enough, or will cut out early. That's one of the problems with working out solo.
PM only SCY
400 swim w/ paddles + fins + snorkel
8x50 @ 1:00 odd: k/dr, even: dr/sw
8x25 @ :20 AE
8x25 @ :30 V.S.
24x50 @ 1:00 BEST AVG (ranged 27.5-27.9)
8x25 @ :25 FR kick w/ board
4x25 @ :10 rest scull/drill w/ snorkel
25 @ 1:00 under H2O kick w/ fins
50 @ 1:30 25 under H2O kick/25 FAST FL w/ fins
75 @ 2:00 25 under H2O kick/50 FAST FL w/ fins
100 @ 2:00 25 under H2O kick/75 FAST FL w/ fins
Executives at my company get an all day physical annually at the Coopers Clinic in Dallas. I had one in 2007 and had somehow managed to avoid it since. I am a typical male and avoid the doctor like the plague. At my annual review my chairman told me he was insisting on me taking a physical this year. Today was my day and as a result I had to fast and avoid exercise 24 hrs before the physical. It was very interesting comparing all my stats from this one to my last. Everything came back stellar. My body weight was 180 today, body fat 13.5%, stress test I lasted 30 mins on the tread mill and could have gone longer but my knee started to swell. I had the full body MRI and got the all clear on all organs, blood work was within the normal ranges on everything. My cholesterol level was high but primarily it was my HDL so all was good. Tonight I decided to go to the pool for a swim. I was tired tonight and I put this down to lack of food today combined with the stress test.
1000 swim with snorkel
12x50 2 turn 50s on 45
15x100 swum 5-4-3-2-1 starting on 1.20 and descending 5 each cycle
4x(4x25 underwater on 35, 4x50 free on 40, 100 back on 1.40)
Nothing really impressive tonight. I made the main set but was tired and sluggish throughout.