6 x 50 fly drills
20 x 25 shooters w/fins @ :40
5 x (25 EZ speed fly + 25 EZ) @ 1:15
4 x 50 burst + cruise @ 1:30
4 x 50 burst + cruise @ 1:30
1 x 25 AFAP shooter, no fins, 12 mid
I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday.
I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157
NE Champs has finally passed the 300 swimmer mark.
Had my post-op appointment yesterday and things are moving along as they should. I got my stitches taken out - its amazing how little external damage there is from the surgery. The 3 incisions are so small and the wounds are healing fast....by the time they are fully healed they will be barely detectable! Gotta love medical advances. Anyway, my surgeon asked how things were going and I told her overall things were well except for my night time troubles, which are totally normal. She showed me some before/after photos of my shoulder joint that were taken with the arthroscopic camera and walked me through the procedure steps, which was totally gross yet totally fascinating at the same time. Then she pointed out all the parts of my shoulder that are showing signs of arthritis which are not related to my initial injury. I said that I thought that most people start disintegrating after age 25 anyway, but then she said that this arthritis was a little more advanced for my age. So thanks for that, swimming! lol. I then scheduled a 3 month post-op appointment and was out the door.
So the last week has been fairly tolerable. I went out of town for the holiday, and my shoulder didn't like the 3+ hour car ride all that much. I was also sleeping in a different bed for a few nights and holidays in general are a bit stressful, but I survived. I have good days and bad days....some days doing my PT exercises are super easy and other days they are a struggle. Night times are getting better....I think I finally built the perfect pillow ramp a few days ago so things are a bit more comfortable. Last night was the first night that I didn't take any pain meds before bed, and while I woke up several times during the night it wasn't because of any pain. Progress!
I've been noticing other signs of progress too....like last week I was able to hold my coffee cup in my left hand, and this week I can easily carry my dinner plate, stuff like that I can totally feel my muscles starting to re-activate (hence all the twitching) and my strength and flexibility are definitely improving. Though I'm supposed to keep my arm immobile most of the time, getting all the little/daily things done is becoming much easier. I actually can't wait to start increasing my range of motion, cause things like putting my hair back and getting my contact lenses in are still challenging.
I'm also starting to crave those cardio endorphins again, so I know that I'm on the mend. When I think about exercising, my brain seems to automatically calculate how long its been since I've been in the pool. Today it has been 16 days.....which means that I am 16 days closer to getting back in
I enjoyed another nice solo swim at the Y today. I swam in the early afternoon and had a lane to myself for all be the first 800 or so of the following:
1000 scy warmup (400s, 200k, 200p, 200d/s)
100 @ 1:40, 50 @ :50
100 @ 1:40, 50 @ :45
100 @ 1:40, 50 @ :40
100 @ 1:40, 50 @ :35
100 @ 1:35, 50 @ :40
100 @ 1:30, 50 @ :45
100 @ 1:25, 50 @ :50
100 @ 1:20, 50 @ :55
100 @ 1:15, 50 @ 1:00
100 @ 1:10, 50 @ 1:05 [missed on this 100—did a 1:10+]
700 easy warmdown + play
I enjoyed this set—it started out very gently, and by the time it got hard there was too much to do figuring out the sendoffs to fret about anything else. But it seemed a little short—I might double the 50s next time I do it, or palindrome it if I’m feeling bold.
I’m feeling a little unsettled with my swimming these days—I vacillate between feeling happy to just be going to the pool and swimming for the fun of it and feeling dissatisfied because I don’t have something concrete to train for. In the short term, I need to decide whether I want to swim the Asphalt Green meet on December 9th. And in the long term, I need to start thinking about what things I want to do next spring and summer, and what I need to make them happen. Lots of possibilities out there--the difficulty will be choosing among them!
We have our SCM state meet this weekend. Nothing too intense today.
4 x 150 @ 2:45 (k,dr,swim by 50) IM order
6 x 50 @ 55 breathe 5/7/9 repeat
3 x thru
150 build @ 2:45
100 fast @ 1:50
Went RDs 1&3 back and RD2 breast
500 pull (25 sprint, 75 cruise)
4 x thru
100 build @ 1:50
50 fast @ 1:00
Went odds back and evens breast
About 20 mins. of turns and starts
Hot tub and shower
I feel alright but am now wishing I had some more pool time logged in . I have signed up for the same events as last year and am looking forward to comparing fitness level or lack there of. Self inflicted rough schedule.
1500 The will be just a "swim". Some of you distance swimmers may find this as disrepectful to the event and some sprinters may find it ludicrous. I call it warm up for the rest of the weekend.
100 IM, 50 Br, 100 Ba, 200 Br, 400 IM
200 IM, 100 Br, 200 Bk, 400
Only 91 entries. I love Columbia and the pool but have never had a stellar meet there. If I am still alive after the 4IM we have our annual LMSC meeting that I need to run. Tough for me to get pumped for a 4IM late in the afternoon.
Swam w/ Dave, Dave, Dave, Ray and Keith. Did a power hour format. Swam OK today but could have gone a bit faster. One day, I'm going to suck it up and just swim the whole thing IM.
200 Warm up
400 IM / 400 Free - 6:00
300 IM / 300 Free - 4:30
200 IM / 200 Free - 3:00
100 IM / 100 Free - 1:30
100 Free / 125 Pull - 1:30
200 Free / 250 Pull - 3:00
300 Free / 375 Pull - 4:30
400 Free / 500 Pull - 6:00
8 x 50 Kick - 1:00 SDK w/fins down, easy back
8 x 50 Kick - 1:00 IM Order
200 Cool down
Updated November 27th, 2012 at 11:58 AM by pmccoy
PM only SCY
600 swim 150swim/50 side kick
400 pull w/ buoy only
4x75 @ 1:10 w/ strapless paddles focusing on catch
3x100 @ 1:30 drill
4x150 @ 1:150
RD1: hold RED HR (held 1:34s)
RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31)
150 @ 2:00 FAST (1:30, 1:31)
300 @ 3:30 aerobic
150 @ 2:30 FAST (1:31, 1:33)
The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.
I need a massage BADLY! I guess I will have to call and schedule myself for a good deep tissue massage.
I think my weight lifting leg routine might be agrevating my lower back. I'll get over it.
3 x (3 x 50)
1 = 25 scull + 25 torque drill @ 1:15
2 = 50 tempo kick @ 1:30
3 = 50 swim, descend to 200 pace @ 1:00
3 x (4 x 25 variables) @ :30
-- 1 free, 1 fly, 1 kick
1 = easy-fast
2 = fast-easy
3 = fast
4 = easy
10 x 25 shooters @:45
odds = fast @ 100 pace
evens = EZ
200 kick my back really locked up on me so much that I changed the workout to adapt
3x200@3:00 free w/paddles & bouy descend went 2:57, 2:50, 2:43
200 Free EZ
total 2700 yards
Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.
600 (25 Free/25 V-Sit Scull)
9 x 50 Kick w/ board @ 1:10 Desc. 1-3
10 x 75 Free Pull @ 1:15 (held :47-:48s)
10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
Main Set: (circuits) 1:00 rest between stations to transfer
My group started in the deep tank at station #1
10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
--pushoff, breakout and sprint (minimal streamlines)
SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
10 x sprint bursts @ 1:00
(250 yards in 20 minutes / 3050)
5 x 100 @ 2:00 best average
(went 1:00, 1:02, 1:02, 1:01, 1:00) tiring
5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
(went 1:07, 1:04, 1:08, 1:05, 1:09)
5 x 100 @ 2:00 best average - did Back
(started 1:15ish, then brought them down to finish 1:11s on the final 2)
USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.
Got to the pool a little late. Roger was setting up some complicated set. So, instead of trying to ask and figure out what they were doing, I set out on my own and did some distance (which I really haven't done since last spring.
500 Free (7:10)
2000 Free (29:00)
500 Free (7:20)
500 Back w/paddles (7:28)
100 Back (1:25)
100 Free (1:18)
I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.
Warm up: (1000)
500 choice - did as 100 free/100 back/100 free/100 back/100 free
4 x 50 w/paddles 25 kick - 25 pull/1:15
- no paddles, just kicked and pulled without them. ave 50 on these
4 x 50/50 build each and ds set
- free went 40->37
4 x 25/30 burst + cruise
- kicked these as fast underwater SDK to 15 then easy flutter to wall
Set #1 (1000)
2 x 200/3:30 make interval
- #1 back at 3:10, #2 free at 2:50
2 x 100/1:45 negative split by 50
- #1 back at 1:30, #2 free at 1:25
1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's
Set #2: Kick and pull (800)
8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
- odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)
100 easy swim
Total: 2900 yards
Today I swam mid-day at the Y:
1000 scy warmup (400s, 200k, 200p, 200d/s)
Pieces of IM sets:
8 x 25, 2 each stroke, IM order, odds K, evens S, @ :30
7 x 50 IM pieces (50 fly, 25 FL / 25 BK, 50 BK, 25 BK/25 BR, etc) @ :50—strong and controlled
6 x 75 IM pieces @ 1:20, odds K/S/K, evens S/D/S
5 x 100 IM pieces @ 1:30, solid effort on all
4 x 125 IM pieces @ 2:00, done as 50 build / 25 sprint (turns inclusive) / 50 easy
3 x 150 IM pieces @ 2:30, 90% effort
2 x 175 IM pieces @ 3:15, all swimming between flags easy, turns as pretty as possible on first 175, and as fast as possible on 2nd 175
1 x 200 IM fast
(Masters minute between each set)
Warmdown: 5 x 200 FR, odds S, evens pull with paddles
I’d started this pieces of IM set at a workout earlier this month, and had to get out after the first 150. I’d been wanting to do the whole thing ever since, and today’s solo workout was a fine opportunity for that.
8 x 25 shooters w/fins @ :40
8 x 50 fly drills @ 1:00-1:10
8 x 25 burst + cruise @ 1:00
20 x 25
odds = up tempo free @ :30
evens = EZ @ :45
3 x (50 AFAP w/fins + 150 EZ) @ 5:00
flutter kick w/board, 25 flat
1 x AFAP broken 100 IM
-- break for :15 @ 50/75
-- went 50ish
Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...
No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.
Updated November 26th, 2012 at 07:46 PM by The Fortress
Mon Nov 26, 2012
4 days till SCM meet
Entered: 1, 2, & 4 IM, 50 bk fr br & FL, 1fl, 4 & 8 fr, plan to do a few relays and probably drop the 4 free
Swam: Thu, Fri, & Sat but not sun
feeling good, took it easy, did several sprints
Slept in a little today
5:00 - 6:30 dove around 6:00
SCY UT Swim Center
north end main pool
Swam with Mike, Tyler, Ned, & Korey
beside Larry, Gull, Sloan, Keith, David, & ??
Keith pulled a 600 in 6:16
did a few 25's easy speed
swim and kick
Might drop by noon for a little more
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
Swam w/ Meredith, Aundrey, Ray, Dave, Dave, Dave, Roger and Danny. It is Meredith's last day as she gets ready to taper for state.
600 Warm up
125 IM/125 Free - 2:00
125 IM/125 Free - 1:55
125 IM/125 Free - 1:50
125 IM/125 Free - 1:45
125 IM/125 Free - 1:40
125 IM/125 Free - 1:35
100 IM/100 Free - 1:30
100 IM/100 Free - 1:25
100 IM/100 Free - 1:20
100 IM/100 Free - 1:15
75 fly/back/free /75 Free - 1:10
75 fly/back/free /75 Free - 1:05
75 fly/back/free /75 Free - 1:00
50 back/50 free - :55
50 br/50 free - :50
50 fly/50 free - :45
50 fly/50 free - :40
50 free/50 free - :35
25 back/25 free - :30
25 fly/25 free - :25
25 fly/25 free - :20
5 x 100 kick - 2:00 descend
(I did IM - 1:45, 1:40, 1:38, 1:36, 1:35)
24 x 25 - :40
* 1-4 kick
* 5-8 fly, no breath
* 9-12 IM Order
* 13-16 free, no breath
* 17-20 Fly, hard
* 21-24 SDK w/ fins
200 Cool down
I have never taken more than 2 days off at a time this is a first. When I first got in my right shoulder, left elbow, right knee and bad back were all painful.
After the warmup I was actually feeling much better everywhere except the lower back which is always a problem.
3 x (3 x 50)
R1 = 25 scull + 25 torque drill @ 1:15
R2 = 50 tempo kick @ 1:15
R3 = 50 swim, descend to 200 pace @ 1:00 went 47, 44, 39
8 x 25 burst + cruise, fast hands drills @ :45
8 x 25 burst + cruise, kick @ :45
25 AFAP + 75 EZ
50, broken + 150 EZ
75, broken + 175 EZ
100, broken + 150 EZ
R1 = break for :10 @ every 25, the 75 & 100 are @ 100 pace held :18's on the 25's
25 AFAP + 75 EZ
50, broken + 150 EZ
R2 = break for :15 @ every 25, the 75 & 100 are @ 100 pace held 15's on the 25's
Total 3050 yards
After the nearly week-long food binge I stepped on the scale at the Kenosha Y this afternoon (we flew into O'Hare this morning and pulled into town just after noon)... And I somehow lost two pounds this week!
I did one last swim, 3K continuous, at Deep Eddy yesterday morning. Air temps in the 50s, water 70, sunny and bright... felt wonderful. The last outdoor swim for a while for me. I decided to go to the Y this afternoon (after the Bears game) to decompress. The long flight left me feeling tight; I thought about skipping today, but thought better of it. By the time I got in the water I had exactly 44 minutes before they closed the pool. So I just did a lot of drill work: 2400 yards total.
100 free w/ fins
100 kick w/ fins/board
Drills (w/ fins):
100 shark tail
100 back kick
200 side kick series
100 kick w/ board
5 x through:
100 free (hard)
The scale, post-swim, was very generous to me. I think I did a lot more walking in Austin on top of my swimming regimen... maybe that helped reduce the "bottom" line. But I'm encouraged.
4 x 150
4 x 50 k
4 x 100
4 x 75 k
4 x 200
Did 3K during lunch. The pool was not packed so swimming wasn't too bad. this is my third straight day of swimming.
I did an experiment with the 100's the first 100 i did just under 1:00. did the second two sets as active recovery. did the last one all out and got :57. I almost bounced off the wall as I tend to slow down as i approach the wall. This is a PR for me in my 30's.
Just 8 more miles until i reach 100 for this year. Next year i am shooting for 150.
First of all, a very belated Happy Thanksgiving 2012 for all my viewers:
I ate, of course, the Traditional American Thanksgiving Feed on Thursday, followed by the Traditional American Thanksgiving Leftover Feed the moment I woke up for breakfast on Black Friday.
And the gluttony has not taken more than a few moments rest ever since.
I am becoming a bloated monstrosity.
Last night, for example, I went to the local Bottom Dollar store and found a good price on center cut pork chops. The smallest package I could find, unfortunately, contained four of these beauties. I do not like leftovers when it comes to the other white meat, so I grilled and ate four of these:
and washed them down with some fizzy water and a whole avacado. Then I went to see Skyfall with my teammate Ben Mayhew and Liam White, son of our other teammate, Bill White. Liam is a boy genius and computer wizard about whom I will soon be writing more TERRIBLY EXCITING SWIMMING TECHNOLOGY DEVELOPMENTS LIKELY TO REVOLUTIONIZE THE WAY YOU WASTE TIME ON YOUR SMART PHONE!!!
Anyhow, at the movie theater, I purchased a box of Dots:
in the only size available. I gave Liam most, though I concede, not all of the green ones, and ate the rest of the Dots myself.
Thanks to the way they calculate grams of sugar on the size of the box, it seemed at first that perhaps I had not done myself too much diabetes-inducing damage. But then I realized that they were talking about grams of sugar per serving, of which there were actually five servings in the box.
Bottom line: as a chaser to my four grilled porkers and avocado, and as a prelude to my later beers and Klondike bar, I had inadvertently consumed 105 grams of sugar, somewhat more than the 25 grams per day recommended for men.
I will leave unspecified my breakfast and lunch preceding the Pork-Avacado-Dots main meal of the day, but suffice it to say, I didn't starve myself.
All of which circles me back to why this has relevance to my swimming and, for that matter, the Archimedes Principle.
To wit, I am becoming so bloated with fat and plumptitude that I greatly fear my recent swimming accomplishment (i.e., that first ever individual All American rating: still not absolutely guaranteed, but looking ever more cautiously optimistic as Dec. 1 hustles towards us!) might be my last one.
Partly because I must move so much additional fat-weight through the water.
And partly because the sheer bulk of me is displacing so much water from the pool itself that there might not be enough left to actually swim in.
All of which further circles me back to my Happy Thanksgiving card, photoshopped by my friend, Bill Robertson, who years and years ago similarly photoshopped a picture of me grilling a monkey in the jungle for use as my annual Christmas card. (Do not worry! I shall post this when the time is right!)
Anyhow, the creature I appear to be eating in my Happy Thanksgiving card is a muskrat, trapped and skinned by Dan E., a carpenter who does a lot of work for my wife and me at out Bed & Breakfast in Western, PA:
It occurred to me that maybe I could shed a few pounds if I went on the Modern Paleo Pittburger Diet™, eating only things like muskrats and pine cones that I can harvest on my own from the Western PA hinterlands.
Muskrat in water
Muskrat in truck
Muskrat in me belly
So far, unfortunately, I haven't managed to make the switch.
But looking at these last two pictures on a regular basis has helped put me at least slightly off my Traditional American Feed Diet.
And I hope, perchance, they will do the same for you!
If you get a chance, please check out my new actual blog, where I am hoping to slowly archive many of my published magazine stories over the years. There are already a couple entries up that have swimming articles available for free .pdf downloads:
I would be thrilled if any of you out there would consider "subscribing" via RSS to my new blog, known simply as ByJimThornton:
I'm hoping it might one day prove to be a poor man's pitiable pension plan, cranking out revenue via page view advertising in the neighborhood of $3.25 per month.
I am definitely going to need the money when the Modern Paleo Pittburger Diet™ inevitably fails and I end up--as we all know I shall--in The Nursing Home For Dot Addicted Fatties™.
Was missing Brooke today - he's still in the hospital after being hit by a car while on his bike. Went to see him after swimming, but "No Visitors" Looks like the recovery is going to be a long one.
Swam with Peter, Bob, and Mary. Did less yardage, but worked it hard. I was tired at the end.
3x100 Free on 1:35
3x200 Free Descending on 3:30 (2:45, :40, :32 and 2:43, :37, :33)
3x100 Free on 1:30 (1:17, :17, :15 and 1:17, :15, :15)
100 Fast (1:12 and 1:13)
3 Times thru
4x50 Kick on :55
200 Free w/Paddles on 3:00 ( 2:37, 2:32, 2:37)
6x100 BAck w/paddles on 1:30 (1:22, :25, :21, :21, :21, :19)
20 minutes RC exercises
20 minutes foam rolling/stretching
1000 EZ SCM
Whew, my shoulders were fatigued after yesterday's workout. It was 750 race pace + 16 bursts, so a hard speed workout. I'll take tomorrow off. Then it's taper time next week! Good thing this is a busy time of year; it takes my mind off the fact that I'm being lazy and fat.