We are lucky to have access to the LC pool for a few days. All you SYSM LC haters, hold the comments. LCM WARM UP: 4 X 100 2:00 1 X 300 6:00 4 X 100 1:45 1 X 400 - 10 X 50 kick 1:20 Kicks 6-10: 25 fast/25 easy 10 X 100 2:00 50 stroke/50 free 5 X 200 3:20 5 X 100 1:40 6 X 50 :40 Pull Freestyle WARM DOWN: 4 X 50 easy 1:00 5000M
SCY WARM UP: 1 X 200 3:30 3:00 4 X 50 descend 1-4 1:00 :50 Three times through. Round 1 intervals left, rounds 2&3 right. Each round of 50's should be faster. 16 X 25 :30 6 X 50 kick 1:15 8 X 25 kick*fast,no board* :40 1 X 300 transition swim Each 100 faster 1 X 50 2 X 25 1 X 50 Four rounds. Round 1 :40 (both 50's ad 25's) Round 2 :45 Round 3 :50 Round 4 :55 All at maximum effort. Approx 1 minute between rounds 8 X 50 1:15 25 underwater/25 fast WARM DOWN: 4 X 50 easy 1:00 3600Y
The big news from this morning’s trip to the pool is that there are now coached masters workouts down here! For the last few years, during my stays in northwest Florida I have swum informally with a small but dedicated group of masters swimmers and triathletes whose lap swimming times happen to overlap with my own. Even though I don’t live here, I have met a pretty high fraction of the folks who frequent the pool—anyone who swims outdoors during the winter in this part of (non-tropical) Florida is usually a pretty serious swimmer, and often happy to have a partner to do a set or two with. But it has always been hit or miss who will be there, or whether anyone will bring a workout, or who wants to make one up on the spot. Now that has changed—we have an on-deck coach several mornings a week! Woohoo! My swim buddy Ray had told me about this yesterday. So this morning I got to the pool promptly at 6, met the coach, and swam his most excellent workout (LCM). Here’s what I did: 800 warmup 8 x 50 done 25 easy/25 build @ 1:00, odds FR, evens ST 8 x 200 @ 3:30; done as 2 x (150 FR/50 FL; 150 FR/50 BK; 150 FR/50 BR; 200 IM) [I held 3:10-3:20 on these] 4 x 100 fly K on back @ 2:30 8 x 100 Pull @ 2:00 done at 80-85% effort [did 1:35s] 200 warmdown It was raining—I love swimming backstroke in the rain—and really windy—I felt like I kept getting blown to one side of the lane. I was really happy to be swimming LC and to have a coach on deck, and to see all the lanes in the pool being used. (Sometimes I worry that they will stop having morning lap swim if enough swimmers don’t show up—and besides, pools just seem happier to me when they’re being well used, rather than empty.) Now it’s off to do weights and stretching.
Solo in short, hot hotel pool 200 swim free 200 free drill: on the odd lengths, take 6 SDK, and on the evens, overkick the whole 12.5 (swim the whole thing) 200 kick w/board 200 pull w/paddles, breathe every 3 swim 12 x 50 on 1:10: odds middle 25 all out, evens first and last 12.5 fast (did 1-6 free, 7-12 back) swim 200 easy kick 12 x 12.5 on 25, every 3rd one all out (did 1-6 free, 7-12 back) swim 200 easy swim 12 x 12.5 choice on 20, evens all out (rotated through the strokes on all out ones) swim down 100 easy -- Total: 2200 meters
Friday Dec 18th 2009 Got tix for AVATAR today Subscribe to this Blog Thinking about doing a double today TODAYS SWIM PRACTICE Whitney coached 5:30 - 7:00 diving well swam with brandon, Amy, Nate & Todd wore B70 full warm up 30 minutes choice main set 4 rounds of 9 x 50 on 1:15 1) 25 fast 25 easy 2) 25 easy 25 fast 3) 50 fast (50 easy at end) Round 1 flutter kicked with a board went 29 on first fast 50 went 27 on 2nd fast 50 from a dive round 2 SDK went 26 on first fast 50 went 23 on 2nd fast 50 from a dive round 3 SDK went 26 on first fast 50 went 23 on 2nd fast 50 from a dive round 4 skipped 1 - 8 flutter kicked with a board went 28 50 easy 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
Just wanted to do easy swimming for some reason. I guess that is ok since I am doing 1 event tomorrow in a small kids meet. 400,300,200,100@:15R Free 500 Free kick w/fins every 3rd 25 Sprint kick 5x100@2:00 Fly w/fins 25 rt arm/25 lt arm/50 kick on back 4x50@1:00 Fly odds 25rt arm/25lt arm, evens full stroke strong went :44 and :45 200,150,100,50@:15 R Free w/paddles & bouy 300 Free easy Total 3000 meters
I enjoyed an early but brief workout this morning before driving up to Alabama to have lunch with my mom and aunt. I expected to swim LC, but the pool was set up SCY instead—sometimes it works out that way when the temperature drops and the pool staff doesn’t want to remove all the covers from the pool for morning lap swim. It was in the high 40s and very windy, but the water was a good temperature. Here’s what I did: 1000 warmup Freestyle sprint progression: 4 x 25 trying to glide as far as possible in streamline, then easy to wall 4 x 25 exaggerated glide, then kicking smoothly to surface 4 x 25 breakout at full speed, then easy to wall [On all of these I focused on keeping my back as straight as possible—no arch—and on keeping my head position neutral] 3 x (2 x 25 all out, 1 x 50 easy), keeping same good streamline and breakout as I practiced above 6 x 100 Backstroke sandwiches (25 FR/50 BK/25 FR) @ 1:45 [On these I focused on keeping my neck relaxed, and my streamline tight off the walls.] 200 Warmdown
Was tempted to run again today, but the ungodly cold weather is dissuading me. So I went to the gym mid afternoon. I hate re-starting weights/drylands after a long taper ... You're always so sore at first ... But they're worth it; I always feel more alive and fit after drylands. I warmed up with a 1 mile jog on the treadmill. I would have done more, but I didn't have my running shoes on, and I'm extremely paranoid about running in old shoes. Drylands: rack chins, 2 x 15 lying overhead tricep press, 30 x 2 x 25 overhead squats w/45 lb bar, 45 x 2 x 15 squat swings w/15 lb weight, 3 x 15 P90X X press squats w/12.5 lb DBs, 2 x 25 seated narrow grip row, 80 x 2 x 10, done very slowly dumbbell shrugs, 20 x 2 x 20 bent over rear delt fly, 12.5 DBs x 2 x 15 hip hinges w/15 lb DBs, 2 x 15 windshield wipers, 2 x 25 dead bugs on bosu, 2 x 25 back extensions, 25 x 2 x 15 twisting med ball slam, 2 x 15 push ups, 3 x 15 superman bananas, 2 x 25 hanging straight leg raises, 2 x 15 hanging straight leg circles, 2 x 10, one set each direction (these are hard) broomstick twists, 1 x 25 external and internal rotators, 10 x 2 x 15, each arm prone scapular scrunches, 2 x 25 seated straight arm dips, 60 x 2 x 25 10-15 minutes of stretching ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary & Dryland Planning: I'm trying to settle on a dryland program for the next few months. I'd like to focus on strength and athleticism, not just strength (or "gorilla" strength -- but you go Elise!), which has been my principle focus the last year and half. My tentative plan is to: 1. Continue my core work. 2. Continue some weights, but not with a focus on max or heavy weight (need a break). 3. Possibly keep just a couple of exercises where I do focus on max strength 1x week. Any suggestions? I'm leaning toward keeping the deadlift. 4. Continue plyometrics. I've really enjoyed addings these the last couple months and think they help my starts and walls. I'd like to do: (a) the intense plyos at the gym, (b) some endurance based plyos such as on the P90X videos, and (c) tabata interval plyos. 5. Think about doing the couple heavier lifting exercises very slowly. Had a convo with a friend who swears he was the strongest ever when he did this. And the slower lifting would be a nice contrast to #6 below. 6. Add some tabata based dryland training. I think I'll have to ease back in for awhile before I begin this. But it sounds appealing to me and likely beneficial for sprinting. For those who think sprinters are wimpy, this has been described as: "the fastest route to the pain cave known to man." I think one could do tabata intervals with with following drylands: ball slams, squat thrusts, thrusters, pushups, burpees, box jumps, lunges, squat jacks or these: http://www.squidoo.com/tabatatraining#module11685119. So this is sort of drylands on steroids. It's somewhat similar to the CF "5 rounds for time" concept, except this is more anaerobic. Here are some links re: tabata training: http://en.wikipedia.org/wiki/High-in...erval_training [ame="http://www.youtube.com/watch?v=LkcnqPHcWeI"]YouTube- Faster Swimming dryland routine called Tabata[/ame] (I like the exercise selected for the swim video demo.) http://www.squidoo.com/tabatatraining http://crmstelemark.blogspot.com/200...pain-cave.html http://www.wellsphere.com/wellpage/i...ining-workouts Exercise Question: Can this one possibly be OK for the shoulder? The touted benefits sound impressive. http://www.crossfitportland.com/archives/162 [ame="http://www.youtube.com/watch?v=ZUG8W10bu9M"]YouTube- 135Lb windmill for reps[/ame] Breaststroke Links: (for future reference and to actually read) http://www.breaststroke.info/grotebreast.htm http://breastroker.tripod.com/Santos.htm http://www.breaststroke.info/Maximiz...eaststroke.htm http://www.breaststroke.info/ [ame="http://www.youtube.com/watch?v=Le-KEtY4WhM&feature=player_embedded"]YouTube- phelps---breaststroke[/ame]
Updated December 18th, 2009 at 10:06 AM by The Fortress
SCY WARM UP: 1 X 300 4:40 3 X 100 1:40 6 X 50 :50 1 X 200 3:00 2 X 100 1:30 4 X 50 :45 2 X 200 kick 4:30 4 X 100 kick 2:15 100's: 25 fast/25 easy/25 fast/25 easy 1 X 200 4:00 4 X 50 1:00 1 X 150 3:00 3 X 50 1:00 1 X 100 2:00 2 X 50 1:00 All stroke. Choice, no free or IM. All one stroke or mix it up. 1 X 400 6:00 5:30 6 X 50 :45 :40 Three rounds. Round 1 interval left, rounds 2&3 right. WARM DOWN: 4 X 50 easy 1:00 5500Y
Thursday Dec 17th 2009 Subscribe to this Blog WEIGHT lat press 8 x 40 8 x 45 8 x 50 6 x 55 lat pull 8 x 165 6 x 195 5 x 205 bench press 8 x 135 6 x 185 3 x 205 leg press 8 x 230 8 x 320 6 x 410 TODAYS SWIM PRACTICE Whitney coached 6:30 - 8:00 diving well, was a bit warm today swam with brandon, mike V & jon beside larry, tyler, todd, & amy wore briefs warm up 300 fr 300 fr 300 k main set 20 x 100 done 2 on 1:45, shift lanes, 2 on 1:40, shift lanes, ... 2 on 1:05, shift, 2 on 1:00 did 75's on 1:05 & 1:00 100 easy 10 x 100 done 1 on 1:45, shift lanes, 1 on 1:40, shift lanes, ... 1 on 1:05, shift, 1 on 1:00 did a 50 on #9 went 1:00 on #10 100 easy 10 x 100 done 1 on 1:45, 1 on 1:40, , ... 1 on 1:05, 1 on 1:00 did 6 100's then did 50's on 7 - 10 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
Short, really HOT, hotel pool 250 swim free 250 kick on back alt dolphin/flutter by 25 250 pull free w/buoy only 250 pull back w/buoy only 10x25 swim, odds fly, evens free swam fly strong, with long pullout, free easy 10x50 back on RI :20 focus on UW SDK and stroke count 8x50 free on 1:00, focus on long strokes 100 easy Total: 2250 meters Yoga tonight
Over slept and missed warm-up. Main set: 3 x (8 x 75) Round 1 Free on 1:05 Round 2 Stroke on 1:15 Round 3 Choice on 1:25 100 ez I did back/free/back on round 2 by 25. I am NOT a backstroker and wanted to make the interval. My short axis strokes are not happening currently due to a still pissy back. Round 3 I did all free but went 75 ez, 25 fast/50 ez, 50 fast/25 ez, 75 fast. Feeling good in the water. Looking forward to pilates and a date with the treadmill tonight! Events fo' shizzle on my list this year: 50 Free 100 Free 200 Free 50 Fly What else I am considering ... that shall remain a mystery for now until I spend more time in the water and see if I can swim another stroke at all decently ...
I don't know how to discribe today. I guess I was there and swam ok. It was so cold out that I just didn't want to make the jump into the water but I did. 10x100@1:45 Free 50 swim/50 drill the drills were catchup and fingertip drag 500 Free kick w/fins comfortable speed 5x100@:05R Free w/fins & snorkle as 50 kick/50 swim each 50 was build 4x50@1:00 Fly w/fins & paddles 6x100 Free w/paddles & fins as 1-2@1:30, 3-4@1:25, 5-6@1:20 this was the only realy hard set and I made it 100 Free easy 100 Fly 1 arm drill 200 Free kick w/fins EASY Total 3200 yards
Today my swimsuits and I decamped to Northwest Florida for the holidays. I had easy flights and arrived before noon, and was able to get in a swim at the Panama City Beach Aquatic Center this afternoon. The pool was set up SCY; here’s the workout I did. 1000 warmup (400 swim, 200 Rev IM K, 200 Pull, 200 Rev IM Drill/swim by 25) Then one of the other swimmers hailed me—it was my swimming pal Paul--I met him down here several years ago, and look forward to swimming with him whenever I visit. I felt lucky to have run into him on my first trip to the pool. I joined in with him and Joe and Jeff from Germany for the last bit of their workout, which was 100 Swim 250 Pull 150 Pull, desc. By 50s 4 x 75 Pull fast @ 1:30ish Then they all left, and I had the entire pool to myself for the rest of my workout. It seemed like a good opportunity to do my turducken set, which I hesitate to inflict on anyone who’s not a happy IMer. Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this: 4 x 350 @ :30-:40 rest interval 1st 350=100 FL/50 BK/50 BR/50 BK/100 FL 2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK 3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR 4th 350=100 FR/50 FL/50 BK/50 FL/100 FR On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace. Kick set: 7 x 100 K @ 2:00 To continue with today’s theme, I made a 400IM/200IM/100IM turducken kick set and sliced it into manageable 100 yard portions. So my 7 100s were: 100 FL 100 BK 50FL/50BK 100 IM 50BR/50FR 100 BR 100 FR Then I did a quick 200 warmdown and hopped out. This evening I went to my new (temporary) gym and did arm weights. Tomorrow I hope to get a swim in before driving up to my mom’s house in Alabama.
With the help of a friend who is a weight-lifting guru, I have revamped my usual, boring routine into something a little different. This fall was about getting my running back and building up my swim base. My plan on weights was to simply maintain my strength. So after a one week off from the weights, I moved into a different phase that will last about 4 weeks. My friend has lectured me that I don't need to spend much time in the weight room. The goal is to make me strong without overtaxing my swimming muscles. So, today was the first day on the new plan. Used same exercises, but did a different set plan. 1 mile warm-up on treadmill - ran 2:15 at 6.0 mph, 2:15 at 6.5 mph, 2:15 at 7.0 mph, and 2:15 at 7.5 mph. Bench press: bar x 5, 65 x 5, 3 sets of 80 x 5 (thank goodness for 2.5 pound weights) Lat hi row: 2 sets of 90 x 5, 3 sets of 120 x 5 Back extensions: 2 sets of 25 Leg raises: 2 sets of 20 Bicycles: 1 set of 100 Military press: 2 sets of 40 x 8 Alt. hammers curls: 2 sets of 15 x 8
Updated December 16th, 2009 at 11:08 PM by elise526
Well I decided to write up today's workout since I had time. I've made a commitment to improving my distance fly (e.g anything over 50yards) so I bore that in mind today, and went for quality work not aerobics. 200 kick 200 pull 200 swim 4 x 50 side kick 4 x 50 6 kick switch 4 x 50 3 n glide 4 x 50 catch up 4 x 50 swim minimal breathing manage 1, 2, 1, 1 ( I learned to not breath in the first 25 and take 1 breath rather than 2--now to learn for sprinting!) Then twice thru: 200 FR 150 FL 100 BK 50 BR Don't ask me for intervals. The 2nd Fly was a mix of swim, one arm, 3 BR-3 FL, some 25's and some wall stops 1-2 secs, but I did my yards. Then 4 x 50 Fly drill 1 arm mostly working on rhythm 4 x 50 fly swam these looking for the elusive slower rhythm...did some as 25's and some 3BR and 3 FL but with intention to finding that rhythm... 4 x 50 BR working on keeping my head low and still...I'm getting to good at pullouts that I pop up gasping sometimes...so I have to work on that. Lifted around my strained wrist (which I niggled with 2 hand touches in my swimming). Did about 40 minutes of weights... If that wasn't enough I also coached for an hour in the water then taught another hour from the deck...
Wednesday Dec 16th 2009 planned on going to the 5:30 practice but slept in instead TODAYS SWIM PRACTICE Mary coached noon - 1:15 main pool swam with 2 guys I don't know, one was a triathlete who was way too slow to be in our lane & should have been 4 or more lanes over beside marcio, james, max & larry wore brief warm up did around 500 warm up main set assigned 32 x 25 fl on 30 3 easy 1 fast did 8 rounds of (25 easy, 25 fast from a dive with 10 SDKs held 11's) assigned 16 x 50 br on 55 3 easy 1 fast did 4 round of 2 easy 1 skip, 1 fast from a dive, went 32's assigned 8 x 100 bk on 1:40 3 easy 1 fast did round 1: 2 easy, 50 easy, 100 easy speed went 1:03 round 2: 1 easy, 2 skip to put on B70 legs 1 fast went 56 and almost lapped the slow dude in my lane assigned 4 x 200 3 easy 1 fast did 2 easy 50's skipped 2, got up to do a fast 200 k just as I was diving in the guy who was too slow for our lane was coming in and veered over to the wrong side, flipped just as I was diving, his heel charley horsed my left thigh so I flutter kicked a 100 in 1:07 then stopped 50 easy ( he then swam his hard 200 scy free in 3:00 ) shoulda just told him, you're in the wrong lane, please move 2010 MEETS: January 15 – 18, 2010 2010 ST TXLA New Years Classic Austin, TX March 4 - 6, 2010 Austin Grand Prix Austin, TX April 9 -11 2010 South Central Zone Short Course Championships The Woodlands, TX May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events
Couldn't decide whether to swim or run today. The weather decided it for me -- it was freezing and I couldn't quickly find my running gloves and hat. Stole and modified Geekity's workout from the other day. Was in aerobic mode throughout, with extensive use of fins and MF. Swim/SCY/Solo: Warm up: 700 variety Main sets: 2 x (3 x 150 kick) @ 2:00 w/MF-Dolphina #1 = dolphin kick w/board #2 = dolphin kick on back, 7 SDKs per 25 #3 = double shooter on back + 50 easy kick + double shooter on back 50 EZ 5 x 100 evil w/MF @ 2:00 working on long pullouts & hinging went 1:13-14 6 x (5 x 50), w/fins, done as: # 1 free 1-3 @ :40 4-5 @ :35 #2 back 1-3 @ :50 4-5 @ :45 #3 free kick w/board 1-3 @ :40 4-5 @ :35 #4 backstroke kick 1-3 @ :45 4-5 @ :40 #5 evil 1-3 @ :45 4-5 @ :40 #6 dolphin kick w/board 1-3 @ :40 4-5 @ :35 50 EZ 5 x 100 fly drills @ 2:15, done as: 25 lead arm body dolphin + 25 single arm fly + 25 shooter + 25 EZ DAB 50 EZ Total: 4250 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: I'm still tired from the meet, so I didn't do anything fast. Still, felt like a good aerobic workout with lots of kicking. The first real workout after taper is always a kick in the ass. SCM Comparison from 2008 to 2009: (same suit -- B70, except for 2008 100 fly) 2008: 50 free: 28.5 50 fly: 29.99/30.7 100 fly: 1:12.1 50 back: 31.7 100 back: 1:11.7 100 IM: 1:11.8 2009: 50 free: 28.2 50 fly: 29.6 100 fly: 1:09.8 50 back: 31.1 100 back: 1:09.5 100 IM: 1:11.5 50 evil: 37.6 (previous time from 2007 = 41.5) Had a really kick ass salad today for lunch: romaine, grilled chicken, flax seeds, pomegranate arils, red quinoa, avocado, yellow & red peppers, blueberries, mushrooms. Quinoa doesn't taste so bad, Q, with a nice oil & vinegar dressing. Possible 2010 Meets: March 20, 2010 ANCM Albatross Open, SCM Montgomery Aquatic Center, Bethesda, MD April 23-25, 2010 CZ Champs @ GMU Fairfax, VA Order of Events: http://www.patriotmasters.org/Coloni...2010.Entry.pdf (same as last year and no built in breaks for the women's side of the pool. ) May 20 - 23, 2010 2010 USMS Short Course National Championships Georgia Tech Aquatic Center Atlanta, GA Order of Events: http://www.usms.org/comp/scnats10/events.php I am actually, for once, not terrifically disturbed by the order of events for SCY Nats. May have to commence negotiations to go to that meet. This could be in exchange for agreeing to do a B2B relay, I think ...
Updated December 16th, 2009 at 07:45 PM by The Fortress
SCY WARM UP: 2 X 200 3:20 4 X 100 1:40 3 X 200 3:00 4 X 100 1:30 4 X 100 kick 2:15 8 X 50 kick 25fast/25 easy 1:15 1 X 400 IM 6:45 1 X 300 IM 5:15 1 X 200 IM 3:30 1 X 100 IM - 4 X 200 free 3:00 2:40 1 X 100 easy 2:00 - Two rounds, round 1 intervals left, round 2 right. WARM DOWN: 4 X 50 easy 1:00 5600Y
Even though the city pool is closed for the month I managed to get a swim in at one of the local hotel pools. It's not too bad, but a bit warm. I measured it and it's very close to 12.5 meters long which makes it convenient for tracking distances. Workout wasn't too intense just getting a feel for length and where the walls were since there are no markings. it was pretty wavey too. Good for open water training. 250 swim free 250 kick on back alt dolphin/flutter by 25 250 pull free w/buoy only 250 pull back w/buoy only 10x25 swim, odds breast, evens free swam breast strong, with long pullout, free easy 10x25 swim, odds fly, evens free, like above 10x25 odds underwater on back w/10-12 sdk off each wall, evens easy free Total: 1750 meters Last night I went to the gym and ran 2.5 mi on the treadmill then did a 1 hour yoga class. Also did a 40 minute spinning class today during my lunch break.
Updated December 16th, 2009 at 05:29 PM by poolraat
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