Well today was one of those days I really wanted to sleep in but just could not do it.
1000 Free as 200 swim/pull/swim/kick/swim
500 Free kick w/fins alt by 25 easy/25mod/25 fast
500 Back kick w/fins alt by 100 fashion model/streamline
10x100 odds Free@1:30, evens Back@1:45 w/paddles was holding 1:17's on the free and between 1:33-5 on the back
500 Free drill easy
Total 3500 yards
Headed over to Oak Marr around 1:30. Couldn't get there in time to swim with Speedo due to foot MRI. Though I do enjoy his kick set. Did the following:
8 x 50 double shooters w/MF @ 1:00
10 x squat jumps off bottom of pool (7 feet deep)
8 x 25
odds = build to fast flutter kick shooter or underwater free recovery
evens = EZ
4 x 25
odds = fast flutter kick w/board
evens = EZ
Speed Set/RA Broken 100s w/fins:
4 x 100 @ 8:00 broken as:
1 x 50 @ 1:00
1 x 25 @ :30
1 x 25 kick @ :30
150 EZ after each
Went fly (24, 11 high, 12); back (24 low, 12, 12), breast (30-31, 14, 12), IM (25, 12, 12)
Last time I did this set with Speedo @ 9:00 and went:
Odds back and evens evil w/fins
#1 went 25, 12, 12 (sluggish start)
#2 went 30, 15, 15
#3 went 24, high 11, 12
#4 went 29, 14, 14
I felt horrible in the water today. Not sure why. Could be lack of solid sleep, combined with allergies. I was sleeping relatively well for awhile, and I seem to have fallen off the wagon again. I got a PM from our resident Dr. Jaegermeister saying, after reading my thoughts in Swimmer, that I was on the right track to help correct this issue somewhat. So I will carry on.
The water also felt like a bath after swimming at Mason a couple times in a row. Definitely felt more than 84 to me today. A young guy hopped in my lane to swim while I was getting out and went on and on about how cold it was. I just rolled my eyes. It's people like that (and the noodlers) that keep the Rec Center pools at uncomfortable temps for anything but lap swimming and noodling.
Spoke to a Machine coach for a bit at the end of practice. Wondering why I was practicing solo, slight recruiting nod. He will be at the Sprint Classic coaching some Machine masters swimmers. Sometimes I wonder if masters joining USA teams will result in more USA growth than more masters team growth. USA teams often have more options for swimmers, case in point Speedo.
My fly still feels kinda bouncy. I think I need to do some easy speed fly to fix this issue.
My food allergy doc also called today to tell me that I am, in fact, allergic to pomegranates. What a weird freakin' allergy! And, unfortunately, I have been poisoning myself as I usually add pomegranate juice to my smoothies and sometimes sprinkle the arials on my salad. My darn Gu Brew is even pomegranate flavored. At least this is an easier problem to correct than avoiding gluten and dairy. I hope I will feel better through avoidance; it's bad enough with fall allergies. Several friends agree that this fall is worse than ever.
Hmm .. I just googled pomegranate allergy at Jimslie's urging. I have zillions of symptoms of this "rare allergy:"
Lovely! But perhaps this explains why my eyes are in their current state of malfunction.
I'm wondering about our use of the terms "speed work," "race pace'" and "lactate tolerance." Q and I were discussing it in Patrick's blog. I had thought that race pace work could be done either way -- as speed work with mega rest or as a lactate tolerance set w/less rest so you were still (and more painfully so) battling the lactate and building power endurance. I was thinking of "race pace" as perceived effort for X distance. Is there a more specific usage of these terms?
Updated September 28th, 2010 at 11:01 PM by The Fortress
SCM with Carrie
Warm – up
400 Swim, 200 free/200 back
4 x 100 - 25 kick – 50 drill – 25 build/15sr (did these reverse IM order)
1 Free and Back
Focus on good turns!
1 x 500 build free/20sr
1 x 400 - 200 build back, 200 build free)/20sr
1 x 300 strong free/20sr
1 x 200 strong back/20sr
1 x 100 stronger free/20sr
1 x 50 (25 EZ back – 25 Fast Free)/20sr
1 x 25 Fastest Back/80sr (good finish)
Pull or Kick (500) Use snorkel even on kick
5 x 100/20sr build
pulled on odds, kicked evens
Total: 2875 meters
I got a new culinary knife yesterday! My buddy, The Man of Action, sent it to me in the mail. It cuts tomatoes, beets, peppers, garlic and greens as easily as my fingertip.
After 20 minutes of steady bleeding, and hemming and hawing about getting myself to an emergency care place, I finally bandaged up the thing. (Hydrogel is this klutz's new best friend.)
And of course, my first thought was not "ow" or "I wonder if any part of me ended up in dinner?" but "will this mean I can't swim tomorrow? For a stupid fingertip?"
I did swim. But it was painful, at times. I tried to keep a bandage on it by rubberbanding my index finger to my middle finger, but that just cut off circulation and I think caused the bandage to come off more quickly. So I let it free, but that little piece of skin that remained hurt like hell when pushing off the wall while flipping and when I accidentally dragged the tip on the water in freestyle. So I did a lot of kicking, and not a lot of yardage. It turned into this:
500 free, broken: to search for rubber band, to try to find a better hand position, to whine a little, and then to do some random backstroke
500 kick, IM order by 100's
500 swim - work through the pain!
2x250 50 stroke, 150 free, 50 stroke, 1st one kick, 2nd one swim
Finger was relatively OK afterward, if not gross. And then in the shower I was not careful with my finger and futher injured myself on my towel while drying my hair. Butterfingers McGee, FTW!
Anybody have a good solution for dealing with such injuries while swimming? Other than making sure I always use the culinary-approved knuckle technique for cutting beet greens from now on? Because this won't be the last time for me.
3 X 100 1:40
3 X 200 3:00
3 X 150 2:15
3 X 250 3:45
3 X 100 KICK 2:15
6 X 50 KICK 1:00
8 X 25 SPRINT KICK :45
1 X 100 easy 2:00
4 X 25 sprint kick :45
4 X 25 sprint :45
Three rounds. Short break between rounds.
WARM DOWN: 4 X 50 easy 1:00
Warm up (800)
200 swim - no equipment
200 swim - w fins
200 swim - w fins and paddles
Kick/Swim Set (1200)
1 x 200 Kick/4:00 smooth
1 x 200 Swim/20sr smooth
2 x 100 Kick/1:50 build
2 x 100 Swim/15sr build
4 x 50 Kick/50 strong
4 x 50 Swim/10sr smooth
SCY in Boise with Coach Kelsey
Test set today
300 (50 kick - 50 drill - 50 swim)
3 x 100/1:45 build
Free: 1 x 100/6:00
Time (50) 32.41 (50) 34.19 = 1:06.60
2 x 50/3:00
Times 1st - 50: 29.72 2nd 50- 31.1
Back: 1 x 100/6:00
Time (50) 36 (100) 1:17.32
2 x 50/3:00
Times: 1st 50 - 34.60 2nd 50 - 34.66
Fly: 1 x 50 Time: 33.47
2 x 250 (100 kick - 50 drill - 100 swim)
Total: 2200 yards
Just not moving well today. By the end of workout my right shoulder was feeling left out and decided to start causing me some issues.
600 Fly kick w/fins alt by 100 kick on side/kick on back
400 Free kick w/fins alt 50 easy/50 build
5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick on back/50 swim strong
3x100@1:40 Free w/paddles & bouy
200 Free easy
Total 3500 yards
30 minutes of yoga and stretching
This was my off day, but figured stretching wouldn't interfere. Otherwise,
1. I am quite cross b/c I went to the eye doctor today and have an eye infection and keratitis. Again. No contacts for a week. Where are the prescription goggles? I feel like a human punching bag lately.
2. MRI on the foot tomorrow. Oh joy.
3. Gossip: The two winners of the Savageman Tri, Desiree Ficker and Philip Graves are dating. He is the best tri in the UK and, some say, will soon be the best in the world.
4. I feel quite safe in stating that I will never swim the 200 free as a master.
5. Here's a link to a photo of Mr. Fort from Savageman. http://tri-to-win-events.smugmug.com...24356846_av5Jc. I told Mr. Fort he's dead if he orders any photos documenting my travails of that day.
5. I got out of going homecoming dress shopping when Mini Fort and I got a dress online last night. This is nothing short of miraculous.
6. I thought the NE SCM Champs were the second week of December. I can't find a lick of info on the meet. And no idea if or where a CZ SCM will be held. Can't decide whether to plan a taper for this time period again ... But if I don't, I can see drifting during this SCY period when I am 49.99.
7. I wanted to re-print Jazzy's weight lifting advice from Q's blog here to refer to:
The outline I usually recommend has the following rules, which can all be bent:
Three days a week.
Three exercises per workout: one upper body push, one upper body pull, and one umm squatting-type-thing.
However many sets and reps you want, as long as the whole workout takes less than an hour and you are pushing your limits. Most sets should be between 4-20 reps.
More than a minute rest between sets, to ensure that you aren't going too light because of exhaustion.
And example exercises:
Upper body push
Any Hammer Strength press (chest or shoulder)
Dumbbell bench press (flat or incline)
Dumbbell shoulder press
Barbell bench press (flat, decline, or incline)
Upper body pull
Pull-ups and chin-ups, any grip (mix them up!)
Any Hammer Strength row or pulldown
Cable rows and pulldowns
Rack chins and inverted rows
Any squat variation
Any deadlift variation
Updated September 27th, 2010 at 08:50 PM by The Fortress
I'm 10 miles behind on my FLOG goal of 365 miles for the year. I got 3,100 yards closer today, but the clock keeps ticking in the other direction. And now our swim practice has been cut from 90 minutes to 75... But I'm going to get there! Three months to go.
The workout today gave me a headache. My head gets soooo hot under the cap and my goggles are too tight. Also, the guys in the lane make me swim really fast with few breaks. This is what was posted as today's workout:
600, every 3rd 50 - choice (I got a 500 in)
8x50 choice on 1:00
4x75 kick choice
4x75 pull choice
2x (first time free, 2nd time choice):
300 swim R30
2x200 swim R30
3x100 on 1:40 (only got through this the first time)
4x75 kick choice no board
4x75 choice pull
200 warm down
I got through most of it, but it was time to shower by the second set of 3 100's. I've become a faster swimmer, but not a faster showerer. I would try to watch the other women to see how they do it, but then I don't want to look creepy.
Tried to swim with The Sharks SCY
I tried to swim today.
I'm still feeling the effects of the drugs from last
I made it about 20 min.
Then Alex tells me he stay till we find another coach.
College and being on the OSU Marching Band is just
eating up tooooo much time and he'd rather be sleeping in.
I understand completely. At least he told in person rather than a text message.
Now comes the fun of finding another good coach.
Here's what we swam.
400 Swim 50 Free/50 Back or what ever
4 x 50 Drill
2 x100 IM
15 Min Swim
4 x 50 Drill
15 Min Swim
Like I said I made to about 5 min of the 1st 15 min swim. Felt SLEEPY!!
Maybe Wednesday will be better.
Birthday swim for the Coach: 60 X 100 on 1:30 SCY
A freakin' book on the Lezak strength training plan at the end.
Didn't want to get out of bed this morning, I was tired and had a slight headache. Showed up at the pool and the water was cloudy and at that point I had enough excuses to goof off for a while and cut the workout short.
- 400 swim
- 50 kick no fins on back
- 300 pull no paddles
- 2x100 kick with fins on back
- 2x100 drill (right, left, catchup, fist)
- 50 kick no fins on back
- 10x25 Focus on streamline and break out
-- 6 powerful strokes off the wall, no breath, then ez
- 5x50 on 1:00 (31,30,29,30,30)
-- these need to be 27s if I am going to break 1:50 (just an aside, not the goal of this particular set)
- 200 ez
Patrick thinks he can (should?) break :50 and 1:50 in the 100 and 200 free while swimming a 23 mid in the 50. I think I need to be sub 23 to break :50 and 1:50. If we are both right, I wonder if that means I should pay more attention or less attention to how he trains...
Lezak Plan: I have never been a fan of the Lezak lifting plan, but as I have been thinking more and more about rest and how it can be used to enhance training, and I have come up with why the Lezak plan is generally a good lifting plan for swimmers. This time last year, I was following a fairly traditional strength building plan, where you increase your weight every workout until you fail, drop back a little and start progressing again. This time last year was I doing 5 sets of 5 reps of back squats between 250 and 300 lbs (250 being the drop back, and 300 being the max) 3 times a week. I lifted MWF and used to dread Friday because it didn't really matter where I was in the cycle for each exercise, there would be at least one exercise that would be near max combined with the exhaustion of the lifting and swimming from the week made me want to cry. Monday's were always the easiest lifting days because the weekend usually included a full day of no exercise or at least two full days off lifting.
This year, I really have not spent much time lifting seriously. I couldn't lift in Jan-Feb because I hurt my ribs, it didn't make much sense to start in Mar then leave for Asia in April, nor start after Asia with Nationals in May. Since then, lifting has been sporadic and more core work than strength building.
As a side effect, I have had much more energy in the pool. Because of this extra energy, I have been thinking more and more about rest: be it sleep, rest built into a set, workout frequency or workout intensity.
I came to the conclusion that the Lezak plan wasn't a great strength building plan a long time ago. Too many exercises, too many reps and no serious progression of weight. The limiting factor in the Lezak plan is endurance more than strength or glycogen instead of muscle break down.
So why do people keep using it, including Lezak, and why does it seem to be effective?
Swimmers are used to endurance being the limiting factor in training, and a serious strength training program would quickly lead to over training since complete days of rest are infrequent. If you tear down the muscle, but don't allow it to heal, and keep repeating the process over training happens quick.
The Lezak plan results in minimal muscle damage, because the quantity of exercises, reps and sets requires keeping weights low so the entire workout can be completed. After years of descend and 'hold pace' sets, the Lezak plan fits right in with the standard swimmer mentality for training.
The Lezak plan is taking the long road to strength, but by doing so, swim training is only marginally impacted. Slowly gaining strength and being able to train in the water at a higher intensity is going to be more beneficial to the average swimmer when compared to gaining strength fast but not being able to train in the water at a consistently high intensity.
That concludes my theory of the day.
Updated September 27th, 2010 at 01:49 PM by qbrain
SCY, In Boise with Coach Kelsey and a few of my Sawtooth teammates
2 x 50 25 scull/25 1 arm
2 x 100/1:50 build
2 x 50 fists
2 x 100/1:45 build
2 x 50, #1 1 arm, #2 cup on head drill
1 x 100 strong
8 x 25 dolphin/10 sr
4 x 50 breast/10-20 sr
2 x 100 flutter on back/20 sr
1 x 200 flutter with fins side to side, no board
6 x 100 focus on turns and breathing
Total: 2800 yards
Mon Sep 27 2010
skipped Sat & Sun
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6:00 TO 7:30 am
Austin Mabel Davis pool
swam with Brandon amy todd, tyler, Marcio, james, nate, brandon, ned doug max
dove in around 6:05
10 x 100 fr on 1:25
8 x 100 fr on 1:20
6 x 100 fr on 1:25
6 x 150 fr on 20 sec rest
Main Set - 3 times through.
1 x 200 FR 3:30
2 x 100 FR 1:45
4 x 50 :55
8 x25 :25
1 x 200 IM 4:00
2 x 100 IM 2:00
4 x 50 IMO by 50 1:00
8 x 25 IMO :30
1 x 200 FR 3:20
2 x 100 FR 1:40
4 x 50 FR :50
8 x25 FR :20
400 Fin Kick
I wanted to do the workout I would be giving the kids tonight so that when they belly ached about it I could say "If this old body can do it so can you".
500 Free Easy
3x100@1:30 Free w/paddles & bouy
200@4:00 Free w/paddles & bouy
3x100@1:25 Free w/paddles & bouy
200@4:00 Free w/paddles & bouy
3x100@1:20 Free w/paddles & bouy
200@4:00 Free w/paddles & bouy
3x100@1:15 Free w/paddles & bouy(only made the first one here)
200@4:00 Free w/paddles & bouy
3x100@1:10 Free w/paddles & fins(had to add fins to try to make the interval only made the first one)
200@4:00 Free w/paddles & bouy
500 Free kick w/fins
500 Free w/snorkle as 200 swim/100 kick/200 swim
Total 4000 yards
dead bugs on bosu, 25
windshield wipers, 25
body rows, 15
russian twists on incline bench w/30 lb DB, 25
overhead squats, 45 x 1 x 15, 55 x 1 x 10, 65 x 1 x 10, 75 x 1 x 7
box jumps, 10
altitude drops, 10
med ball floor slams, 10
back extensions w/25 lb plate, 2 x 20
hanging straight leg raise, feet all the way up to bar, 10
(Last time I tried this, my quads protested, but not this time.)
hanging reverse knee tucks, 10
(Hands hurt from lack of gloves. Alternatively, I have piss poor grip strength.)
30-35 minutes of yoga and stretching. Someone who had been lifting simultaneously with me and started stretching said I had a "awesome and enviable combo of strength and flexibility." Yes, that's what I'm going for!
Then I got grilled on how to get that way. lol
I've been using a yoga block on my seated single and double leg hamstring stretches. This seems to help me get a better stretch in the lat/rhomboid area.
Swim/SCM/Solo @ gym:
30 minute slow continuous swim, including kicking and drilling
Hot tub & steam room
I was somewhat, not terribly sore, when I headed to the gym today. But I am busy tomorrow, so Monday works out better for a rest day.
I was surprised that the overhead squats felt pretty good. I had never done them with anything more than the 45 lb bar before today, so getting up to 75 was a major improvement.
I think I'm doing a decent job of cutting back on drylands somewhat and shortening the length of the workout.
In any event, considering the rough start to the week, I think I got some good workouts in.
Updated September 26th, 2010 at 09:08 PM by The Fortress
Today I went out to Brighton Beach and swam for about 30-40 minutes. The water was a very comfortable temp—it seems to have warmed up to maybe 68 or 70, but that’s just guessing. The only difficult thing was the small jellyfish or crustacean-type thingies (they were mostly soft, but had a bit of hardness to them) that were absolutely everywhere in the water—we were constantly running into them, or they into us. They were about popcorn size, and mostly translucent.
I’m definitely a coward when it comes to swimming with wildlife, and these little thingies were freaking me out (although no one was exactly enjoying them). But I lasted longer today than last Thursday, when there were also little creatures constantly brushing against me as I swam. So that’s progress!
One swimmer today told me that if you swim at night in waters that are creature-filled like today’s, they glow and show the path of your swim. I’ve been out sea kayaking at nighttime, once, on a trip I did in Baja California, and remember how magical it was seeing the plankton and other little sea beasties fluoresce with every paddle stroke. It would be really cool to swim in those conditions, but it might take a braver person than me.
AM Swim/SCY/Team @ GMU:
I did the main set with Petra Martin. Not too many people there today.
3 x through:
100 pull (I did 50 scull, forgot paddles)
2 x through:
300 free @ 4:00 (perfect technique, kick out past flags "as you should on every turn every day")
(I did 300 kicks w/fins. Went 3:34 on both.)
4 x 75 @ 1:10, done as 50 free + 25 choice, descend
4 x 100 kick @ 1:50 (Went backstroke, held 1:26-27. Didn't stay under much, allergies bothering me breathing wise.)
4 x 25 shooters @ :40
4 x 100 IM @ 1:40 (I used fins.)
#1 = fast fly
#2 = fast back
#3 = fast breast
#4 = fast free
(I floated through the non-fast 75.)
1:00 extra rest
After practice I rushed home to pick up Mini-Fort and go meet Ryan Lochte. He very dutifully was signing a million autographs and taking photos. I managed to say "great job at PanPacs." Mini Fort, perhaps for the first time in her extrovert life, was speechless. hahaha. Unfortunately, my camera decided to malfunction, or I had it on a wrong setting. But some pics below. He chuckled at my masters swimming cap.
broomstick twists, 25
windshield wipers, 2 x 15
long arm crunches, 2 x 25
reverse scoop, 25 x 1 x 10, 30 x 1 x 10, 35 x 1 x 10, 40 x 1 x 6
streamline on back on bosu, 1 x 1:00
skull crushers, 60 x 2 x 8
Icarian chest supported T bar rows, 75 x 2 x 8
knee tuck jumps, 10
rock star jumps, 10
hanging reverse knee tucks, 2 x 15
single leg press, 150 x 2 x 10, each leg
RC Work, 5-10 min
Yoga & Stretching, 20 minutes
After swim practice, my coach said, "so is that the exact opposite of what you usually do?" And I said, "why yes." lol So that's my endurance workout for the week.
I must say that I really prefer doing drylands before swimming rather than after. Though I had 5 hours or so off in between swimming and drylands, I could still the effects of swim practice. Or maybe it was the effects of sitting in 97 degree heat at Lil Fort's soccer game (on astro turf no less). She said it was the worst game of her life.
On some of the weights I'm doing (like the dead lift), I think I may be limited in increasing weight by hand strength. How does one increase hand strength to fix this problem?