Warm - up
(did 200 free and 100 back)
3 x 100/1:45 build
(times were slow, around 1:33-35)
8 x 50/1:15 strong Kick
(did all of these on my back in streamline, times were 58-60)
Distance Free Pull
2 x 500/15sr Build each
9 x 100/1:45 Strong Tempo
(I used a Tempo Trainer on these to keep SR steady Times were 1:29-31)
8 x 50 smooth
did 1-4 free on :55, 5-8 back on 1:00
Total: 3300 meters
Decided to sleep in an extra 15 minutes. This taper is a little different in that this would be the equivolent of Sunday my off day. I needed the extra rest for my eye balls.
500 Free broken as 200,150,100,50@:10R
500 Back broken as 25,50,75,100,25,50,75,25,50,25@:10R holding a :20 pace per 25
500 Free kick w/fins EASY
100 Free easy
10x50 from dive alt Free/Fly bast breakout for 15 meters then easy free
200 Free pull w/bouy
200 Free choice of drills
Total 2500 yards lame I know
Lindsay dumped me today due to "swimmer's ear" infection. I was having a hard time deciding what type of solo workout to do till I found the "Jimtastic Sprint Workout!"
**200 Freestyle Swim
**200 Flutter Kick w/fins
**200 Pull w/ paddles and buoy
**5 X (8 X 50 Free on 1:15 alternating odds easy and evens hard)
1st set--Take your best 200 free pace + 2 seconds and swim the fast ones at that pace. Easy can be loafed as slowly as you like.
2nd set--Same as above only + 1 second.
3rd set--Swim your 200 free pace on fast swims.
4th set--Swim -1 second off your 200 pace on fast 50's.
5th set--Swim -2 seconds off your 200 pace on fast 50's.
**100 moderate backstroke
**100 easy 100 IM
This workout passed the time quickly since I always needed to be thinking about odds and evens.
I based my pace on the fastest 200 I ever did in practice. Next time I will base it on my master's goal meet time. I think I could have pushed a lot harder.
I'm trying to decide if I should drive 3 hours Saturday morning to do a 2.4 ow swim in Illinois. It sounds like a very nice swim but the weather in the midwest has been stifling this week. I dislike hot water in lakes and I figure it would have to be getting extremely warm.
Tonight was my first team practice since I injured myself. I felt really good, except for some minor neck pain when doing backstroke. I got there a little early to do some extra warmups. I did:
3x200 easy. Did those on my own.
1650 free broken
25x11/10/9/8/7/6/5/4/3/2/1 :20 rest
6x50 stroke not particularly hard
10x50 free from dive (25 balls to the wall/25 easy)
Swam with the Sharks.
4 x 200 S/K/P/S
8 x 75 IM Rotate :10:r
Do the Following 2 x
150 Swim Descend to Sprint on the 25
Round 1 Stroke, Round 2 Free
We did it LIFO (Last one in, First one out)
2 x 100 Hard Pace, :05 r
The stroke option worked well for Norm and I,
we swam back, the rest of the lane did breast.
My Knee felt good today.
One of our team mates son(Adam Ritter) is swimming in the Conoco Nationals this week.
He swam next to Phelps today in the 200 free.
He swam a 1:51 for LCM. I'd take that any day!!
He was entered at 1:47 so he didn't really have a great
swim. But that's ok. He's there!!!
I just kind of forgot to post to it for a while. And by "forgot" I mean 1) work got really busy & my boss is always looking over my shoulder, 2) I am doing a freelance gig for a local college that pays well and takes a lot of time, but does not give me pool access. and 3) our swim season is over, our pool is closed until September, and to even think about all you folks blogging about intervals and tech suits and all that makes me sad because all I can do is go to the gym and maybe get to that one pool that's 45 minutes away, except see 1) and 2).
Before I stopped, I was hoping to regale you with my very last music mix of the season. I went thematic and a little sappy:
Under The Sea, Samuel E. Wright, Disney's Greatest, Vol. 2
Wipeout, The Safaris, Dirty Dancing (The Collector's Edition - Disc Two)
Swim Until You Can't See Land, Frightened Rabbit, The Winter of Mixed Drinks
Float On, Modest Mouse, Good News For People Who Love Bad News
Down to the Bottom of the Sea, They Might Be Giants, They Got Lost
Aqualung, Jethro Tull, Legends: Get It On
Walk On Water, Eddie Money, The Best Of Eddie Money
Too Many Fish In the Sea, The Marvelettes, Respect [Disc 3]
Dolphin, Poe, Hello
Weird Fishes/Arpeggi, Radiohead, In Rainbows
Leaning to Fly, Pink Floyd, A Momentary Lapse of Reason
Swim, Madonna, Ray Of Light
Butterfly, Crazy Town, Orange County Soundtrack
Smoke On The Water, Deep Purple, Legends: Get It On
Moonlight Swim, Elvis Presley, Blue Hawaii
Holiday Road, Lindsey Buckingham, Beach Week II: The Wrath of Finney
Nightswimming, R.E.M., Automatic For The People
School's Out, Alice Cooper, Legends: Get It On
Never Say Goodbye, Bon Jovi, Slippery When Wet
The Pool, World Premiere Recording, Little Fish
Wade in the Water, Eva Cassidy, Songbird
Bridge Over Troubled Water, Simon & Garfunkel, Bridge Over Troubled Water
The End, The Doors
Get it? Swimming! It's about swimming!
On a side note, I recently had an interview. One question was "What motivates you to start the day?"
Another question, "How do you deal with stress?"
Last question, "are there any conflicts that would prevent you from starting this project right away?"
Answer: no, but I should probably give you my meet schedule so we don't have any trouble in the coming year...
And it's not all sad and dry land, I am planning a trip to dip in Lake Minnewaska later today, and circle the cable a few times, just to make sure I still know how.
SCM with Carrie
Warm - up
300 Drill/Swim w/ Fins & Paddles, Alternate 50 Drill - 50 Swim
300 Kick/Swim - no Equipment, Alternate 50 Kick - 50 Swim
3 x 100 Free/1:45 Build (1:30±)
3 x 50 Back/55 desc (46->44)
4 x 25/10 sr; odds Fly, evens Brst
1 x 500/8:30 Build
Broken w/10 sec RI: 200 (3:02) - 200 (3:03) - 100 (1:30)
4 x 100/1:30 Very Strong (1:30±)
1 x 400/7:00
Broken w/10 sec RI: 200 (3:05) - 100 (1:30) - 50 (:44)- 50 (:42)
3 x 100/2:00 Very Strong (±1:28)
Kick EN 1 (500)
10 x 50/50 Swim with VERY STRONG Kick
(did these with fins, all at 38-40)
150 easy kick/swim
Total: 3400 meters
Taper workout for LC Nationals.
2 X 250 4:30
2 X 100 1:45
1 X 400
Broken :15 @ 200
4 X 50 kick 1:15
4 X 100 2:30
50 perfect stroke/25 fast/25 easy
Sprint/Middle Distance swimmers:
10 X 50 1:30
odd: perfect stroke
even: descend 2-4-6-8-10 to race pace
10 X 50 1:00
odd: perfect stroke
even: race pace
WARM DOWN: 4 X 50 easy 1:00
Did my usual "1.7" mile pier to pier swim followed by a pier to pier run. The water was extremely choppy yesterday. The swim felt almost like a weight workout. After that, I decided to give OW swims a break for a bit. (Of course, this morning the ocean is relatively calm.) At one point, I saw one of the lifeguards dash into the water to get some kids away from a rip tide.
Later in the day, went on a 3 mile walk with the 4 little kids to get ice cream and later attempted to surf with the 4 teenage girls in the house. Epic fail. Felt like a clod.
Having resolved to skip an OW swim today, I ventured out for a pier to pier to pier run of 3.5129 miles. I wore my running shoes b/c it was not a super low tide. It was way too hot. If I had a brain in my head, I would've run barefoot and in my swimsuit so that I could have taken a dip half way through.
I may go the Y later today, if I feel like it. Mr. Fort and I are going to a tri store later today as well. I'm hoping they have suits. I just killed one of my speedo endurance suits after 2+ years. The elastic just gave out. Mr. Fort has become a complete bike addict. Yesterday, he went 75 miles up to speeds of 28 mph, getting used to his new aero bars. Today, he was doing intervals.
Off to make a smoothie ...
Edit: Didn't make it to the Y; didn't feel like it. Did a short swim in the ocean instead. It was quite rough this afternoon. Tried swimming against the current for the heck of it. No thanks.
Updated August 4th, 2010 at 04:55 PM by The Fortress
Yeah, I am posting another boring workout. Chris made a valid point that you comment on important stuff in a blog post that you wouldn't in a private log.
Also, I am obviously posting in the forums still because I have an addiction to nerdy swim talk and am a masochist.
- 400 swim
- 200 kick
- 4x50 kick with fins on back
- 8x50 drill swim 1-4 free, 5-8 back
Main Set 1
- 3x500 on 6:15*
Main Set 2 (twice)
- 100 ez
- 2x50 fast (29,29,28,27)**
- 100 ez
* This is on 1:15 base. I try to take the first one of any set easy and adjust, so I barely made the first one. #2 miscounted and did 450. #3 miscounted and did 550. I was not really happy with this set since I miscounted, I really have no idea how I did on the 1:15s.
** I am very happy with those fast 50s. That was a very good run for me and usually have a lot of trouble breaking 30s from a push.
Yes Nationals is almost here and I am ready to go. NOW!
1000 Free as 200 swim/pull/swim/kick/swim
500 Free w/fins every 3rd 25 fast
200 Free easy
10x50 from dive alt free/fly 15 meter breakouts then easy freE
6x100@:15R Free w/bouy went 1:30, 1:30, 1:26, 1:24, 1:25, 1:24 EASY PACE
200 Free EASY
Totasl 3000 yards
Coached the Sharks SCY
1 X 50 25 STROKE DRILL / 25 SWIM :10 R
1 X 75 25 STROKE DRILL / 50 SWIM :10 R
1-3 ~ 50 SWIM IS FREE DESC
4-6 ~ 50 SWIM IS SPECIALTY: DESC
SET 2 PACE SET
3 X 300
1) SWIM :30 R
2) BROKEN :15 @ 150 :30 R
3) BROKEN :10 @ EACH 100
SET 3 REPEAT 3X al :15r
1 X 100 KICK SOLID EFFORT!!
1 X 25 KICK SPRINT
1 X 75 SWIM EZ
3 X 100
1-2 HARD Rest :30
3 GO FOR IT
?? X 50 EZ WARM DOWN
I didn't swim today, I'm giving the knee a couple of days off.
It's hard for me to get in the water and not give
a good effort at least part of the time.
I tend to forget that I'm injured.
I swam 5 days last week, so I guess that makes up for it.
Swam with the Sharks LCM
Susan made up the workout (THANKS!!)
4 x 200 Swim/IM/Pull/Swim
4 x 50 IM Order :10r (or Free/Back/Breast/Free)
10 x 100 even pace, we did them on 1:40
200 IM, LEGAL FLY (I actually made it)
I think we did some 50's kick
and then warmed down.
Plus putting in and taking out the lane lines.
I'm beginning to like LCM
Too bad we only have 4 workouts left before the pool closes.
It is staggeringly hot and humid here. Tomorrow is supposed to be the most oppressive day of the year.
This morning I was greeted with thunderstorms during my daily yard work. I had a feeling it would be storming tonight at 5:30 so I swam solo today outdoors at the Monon Center. Here's the workout:
**600 Freestyle swim, peppy
**12 X 50 Drill/Swim on 1:00 (fist, pingpong, catch-up, f-drag, R-arm, L-arm X 2)
**4 X 150 Free on 2:40
**12 X 50 Kick on 1:00 (flutter/ dolfin back/ flutter/ back flutter)
**4 X 100 Free on 1:45 (hard)
**8 X 50 IMO X 2 on 1:10
**300 Freestyle Swim w/ paddles and buoy
**4 X 75 on 1:30 (IMO/50 Free)
**200 Free swim moderate
**4 X 50 Free on :50
**200 Backstroke moderate
**100 IM easy
I am voting for Pizzaology tonight!
Taper workout for LC Nationals
8 X 100 1:50
1 X 500
Broken :15 at 250
Throw in some kicking
1 X 50 moderate
1 X 50 kick-no board
1 X 50 moderate
1 X 50 25 sprint/25 easy
Four times through
All 50's on 1:15
6 X 25
odd: sprint 20 from the blocks
even: build to race finish
optional: Block swim for time
800/1500 swimmers only:
10 X 50 1:00
odd; perfect stroke
even: race pace
WARM DOWN: 4 X 50 easy 1:00
August 3-4, 2010
Monday evening, with Carrie
1 x 400 Swim
4 x 200 Pull/3:15 -work on Negative split
(with paddles and buoy, 2:55 on all)
Some fun things to swim:
10 x 50
2/55 build - 1/50 very strong
2/55 build - 1/45faster
2/55 build - 1/40 fastest
(averaged 45 on builds, went 41-39-38 on the fast ones)
1 x 600 Swim w/fins and paddles - holding constant pace
4 x 150 50 kick - 50 drill - 50 swim of each stroke
Total: 3000 meters
Tuesday noon, solo
Warm - up
3 x 200 free/3:20 negative split and descend 1-3
(Times were 3:05 on each.
I think I negative split these but even though I increased the effort on each the time says I didn't descend)
3 x 250 IM plus 50 free/4:45
3 x 150 Free/2:30
2 x 50/1:00 FAST
(did backstroke, went 43 both times)
1 x 200/ 15sr
4 x 50/5 sr
(went 1:05 on these)
Total: 2800 meters
Still keeping in line with my lazy mode, hit the Y this afternoon and did a two mile walk on the treadmill. Had intended to run, but saw some folks I had not seen in quite a bit of time, so decided to slow it down on the treadmill so that I could talk to them.
Later on, hit the swimming hole and did the following:
10 x 89 (this is the distance as determined by a scope) Odds are free, evens were I.M. (Yes - a 89 yard I.M.).
The laziness will continue for about two more weeks and then, it will be back to real working out. Have to say that my mind and body have loved the easy break.
I knew it was coming but I still kind of hoped it wouldn't. SHORT COURSE!!! One week too early for me. This seemed to happen this spring too. Oh well, I'll make due.
10x100@1:45 Free as 50 Swim/50 drill mixed the drills up finger tip drag; fist; catch up; underwater recovery and 10kick then stroke
500 50 Free kick w/fins every 3rd 25 Fast
10x50 from dive alternate free/fly sprint first 15 meters then rest easy free
3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast
200 Free pull easy
200 Free easy
Total 3000 yards
Saturday I had a l-o-n-g day at Lakeside Invite. I started driving around 5:50 a.m. for an 8 a.m. warm-up for the mile. The bummer was the rest of the meet didn't restart till 1:30 p.m. It was hot, humid, the water was 87 and I just started feeling crappy and headachy; probably from sitting outside in the heat for so long. I had fun talking to some folks but have decided indoor meets are more to my liking! I ended up with 3,200 lcm. I did the 1500, 200 freestyles, 200 IM, 50 Fly, and 50 breast. I haven't practiced strokes since April so it was an adventure.
Sunday was nirvana. Apparently the temp dropped down below 60 Saturday night and it stormed. We were greeted with much cooler water Sunday morning and I completed my best quality workout of the summer! It was 4,200 LCM (I am too lazy to type up the details tonight) The practice was followed with egg sandwiches, blueberry coffee cake, zucchini bread, and coffee on deck. I love Nasti swimming and most of all EATING!
Today I swam at the Monon with my 23 year old daughter. This is her 2nd workout of the summer. She has been on a 5 year hiatus from swimming. She has verbally committed herself to swimming at least 2X per week! I am doing workouts with short reps and generous intervals hoping it all feels good for her. She hopped out at the end of the wo today and (for the second time) proclaimed "I feel like a million dollars!" I really hope she gets back in the swimming groove. She has a condition called Legg-Calves-Perthes which is avascular necrosis of the hip joint. (basically a dead, flat, jagged femur head that doesn't fit into the hip socket) The only fix left for her is a hip replacement. The ortho-surgeon told her to hold off on this for as long as possible so she walks around all day, every day in pain.
Here is our beginner workout:
**400 Free warm-up swim
**6 X 50 drill/swim on 1:05
**10 X 50 IMO on 1:10
**8 X 25 Free (concentrate on 6 beat kick per arm cycle) on :40
**200 IM Cool-down
We are swimming again on Wednesday!
It was a gorgeous day here in NC. About 85 degrees and sunny -- perfect beach day. After sleeping in, I headed to the beach. After a good bit of Stieg Larsson reading, I headed out for my "1.7" pier to pier swim and run. This time, I added some of what Jazz calls "burst" freestyle where I'd go fast for 15 meters or so. After all the interval work I do, and long rest interval work at that, being in the ocean and swimming virtually non-stop is quite odd. I still feel no inclination to go to the Y, though, so I'll stick to the ocean for another couple days. Perhaps tomorrow, I'll swim to the pier, take a break, and then swim back. IF the current isn't too bad. Today, it was fairly neutral and it wasn't as choppy.
Looks like the was temps for the race I'm contemplating here in November is 60-low 70s. http://www.beach2battleship.com/course.cfm.
Almost done with "The Girl That Played With Fire," and then off to the next volume.
Updated August 2nd, 2010 at 09:18 PM by The Fortress