I got out of bed this morning in time to swim!
I was still a couple of minutes late and took my time diving in as the pool is still in the mid 70s. I actually much prefer swimming in cooler water. My absolute least favorite feeling is being cold, BUT I hate hot pools. So this was nice.
3 x 100 kick with fins
3 x (100 IM (I did Free) 2 x 50 drill)
3 x (4 x 50 on :40) 1:00 rest after each round
Round 1 12.5 fast
Round 2 15 fast
Round 3 20 fast
4 x 250 pull (I pulled with my long fins on and only did 2)
only 2300 .... hmmm ... maybe that 10 minutes does matter. Oh well. There's always next week.
My shoulder feels great. No pain while swimming at all. I'm thinking of giving it another week or so off of fly just to make sure.
I did not run last night -
I will do some weights and cardio before coaching tonight though.
Today was the first practice I really felt some fatigue in my legs. I'm thrilled about that. I kicked fairly strongly the entire time (sans the pull set) but I could feel they were more tired than usual.
Tonight I am planning on modifying my weight circuit to accomodate my shouler - no push-ups. Then getting on a bike for 20-30 just a post-weight circuit recovery.
My weight circuit is very intense. It's a former national team workout. There are 20 exercises (I usually add a few more) and it's 30 seconds on as fast as possible/30 seconds off. The goal is to work up to a longer time "on" but keep the "off" at :30. I'd like to be 1:15 - 1:30 on before my scy yard taper in May. In theory you are supposed to have the "on" match your longest race. The 1:15 would be longer actually.
Anyway ... that's enough rambling from me.
Having a hard time staying caught up on my blog these days. Yesterday afternoon, swam the first hour with the USA Senior group. Only did one hour because had to take my son to piano practice. While I swam, he played basketball with some friends in the gym upstairs. Got in 2700 yards.
Today, did group run at 11 a.m. Warmed up the first two miles and then between miles two and three, we did something called "leap frog" where the group gets in a line and the last person in line has to run to the front of the line. The person has to get about six feet out in front and then fall back to normal pace. Then, the new last person in line has to do the same thing. This was actually pretty hard. My HR went up to 190 on one of the times I had to run past the group. We finished this by the time we got to mile four. The last mile was a b$%@# as it was all up hill.
The running seems to be coming back gradually, but it sure seems like it has taken a while!
Training has been sporadic and light the last couple of weeks. Business travel Tu - Th last week interrupted my training with early flights and early meetings, and dinner meetings, so only hit the hotel gym lightly on Thursday morning. Got back Thursday evening, then had another training interruption ... a medical scare, so took it easy over the weekend. Now back to some light intensity training this week. Doctor appointment tomorrow, so hopefully get the go ahead to ramp up intensity.
Monday 8/31 - AM weights. We have a new stretch cage at the Y, so I was breaking that thing in.
Monday 8/31 - PM swim. Swam as an extended warm up, just stretching out, low intensity. Kept pulse rate around 100 or less.
Tuesday 9/1 PM - no swimming as there was HS swim meet. Sharon and I rode bikes, but it looked like it was about to storm, so we cut it short. About 18 miles, just cruised.
Wednesday 9/2 PM - regular masters workout, swimming in the rain. Me and 8 girls on the team. Increased my intensity a bit from Monday.
500 sw, 400 pull w/ snorkel, 300 kick w/fins, 200 drill, 100 choice
4 x 200 on 2:40 pull w/ paddles hyp 3,5,7,3 by 50. I did the first 2 w/ snorkel
8 x 75 on 1:15 25k, 25sw, 25fast
24 x 25 on :30 IM order by 2s, 1dr, 1sw
10 x 25 on :35 kick w/ board
10 x 25 on :30 kick w/ fins
Just stretched it out, easing back into training mode. Another turn of the crank tomorrow.
Just a little heads up for my vlog readers and viewers. If you just can't barely stand waiting for the fall lineup of new mediocre TV fare to make life temporarily livable once again, don't despair.
Thornton Twins Films should be meeting your need for low quality bridge entertainment very soon.
It is coming. Again.
For the next time.
Somewhat swimming related...
Please stay tuned.
I love swimming outdoors/longcourse at FPAC but I'm ready to move in now. I feel weary, beat-up, and a bit burnt out.
My left shoulder and neck have been bothering me a bit lately. It doesn't hurt when I swim, but it aches most of the rest of the day. The left side of my neck is SUPER tight too. I have some exercises that help loosen things a bit(when I do them).
I think I need to bi-lateral breath more and strengthen my deltoids to get total relief.
I am going to change some of my bad habits after Big Shoulders (10 days from now) but I don't want to do anything too drastic right now.
I decided to take another swim day off today. I haven't taken 2 days in a row off for about a year.
I've done my exercises 2 X today (1 X more before bed). I think I'm going to go out for a run now, if my knee will hold up that is.
If anyone has any good shoulder/deltoid strengthning exercises PLEASE POST THEM!
I need something that pulls my scapulas downward to stabilize my shoulder.
Thanks in advance! (That's what I'm trying to avoid!)
4 X 100 free 1:45
6 X 50 kick 1:15
3 X 100 IM 2:00
4 X 100 free 1:40
8 X 25 kick *fast* :40
3 X 100 choice stroke(no free) 2:00
1 X 400 6:00 5:20
1 X 300 4:30 4:00
1 X 200 3:00 2:40
1 X 100 1:30 -
Swim it twice.
Round 1 intervals left, round 2 right.
9 X 50 1:10
#3-6-9 are fast
12 X 25 :40
Sprint 20 yards, no breath.
WARM DOWN: 4 X 50 easy 1:00
It's a beautiful sunny day in the 70s here, so it was time for a run even though my running legs have utterly vanished from disuse. Went on a slow 5 mile zen trail run. Walked some on the up on mile 4. Took a water break and, as Pete would say, a nature break along the way. It was lovely.
I'm going to hop on my bike shortly for a quick 30 minute spin before heading off to fall kickoff night at our high school where my two oldest will get their schedules.
Here's another article for P & Q. Jazz can critique.
10x50 5 FR@1:00 - 5 BR@1:30
5x50 Kick FR@1:00 w/fins
5x50 Kick BR@1:00 w fins
2x25 BR@1:00 w/fins
2x25 FL/FR@1:00 w/fins
1500 SCY Indoors solo
This is gonna take a while!!! LOL
...in NE Nevada. Blue skies, sunshine and temps near 90.
Outside pool, SCM with Carrie
400 swim free
3 x 200 pull breathe 3/5 by 25
(used buoy only, did them on 3:30)
300 kick choice; fins, board optional
(All w/ board, 100 free, 100 fly, 100 breast, free & fly w/fins)
250 free with 20 sec. rest at moderate pace
(did these just under 4:00, a little slow but I am focusing on long strokes in order to get more DPS and reduce the stroke count)
3x50 (50 fly/50 back/50 breast) on RI :10-:15
make each round faster than the one before it
(my shoulder was a bit twingy this morning so I did 1-arm fly on the 1st 2 rounds.
on fly went 50-50-45, on back went 50-48-46, on breast went 1:00-1:00-:55)
20 sec. rest between rounds
swim down 200 easy
Total: 2700 meters
I'm thinking that it's time to get back onto a weight training program. I also am looking at the JasonLezak program and may adopt a modified version of that program.
I haven't been doing yoga lately. I think one of the poses in the sun salutation is partly responsible for some of my shoulder issues. I probably should go and substitute a different pose and see if that makes any difference.
Wednesday Sep 2nd, 2009
Ordered a FS PRO JAMMER because mine is about to fall apart
back in the swim center
It was closed since mid july, one noticable difference is the showers aren't as good
water pressure is way down and we can't control temp
Washington Post Article: Masters 2010 Suit Rules are Unclear
WEIGHTS 5:15 am at world gym
Lat Press 8 x 40 8 x 45 8 x 50 6 x 55
Bench Press 8 x 135 6 x 175 4 x 185
Lat Pull 8 x 135 8 x 187 6 x 197
Leg Press 8 x 180 8 x 300 8 x 340
TODAYS SWIM PRACTICE
6:00 - 7:30
UT Swim Center!
Swam with Max & Ned
beside Tyler, Nate, Larry, Brad, Paul, & Mike
pool was cool & clear
dove in around 6:35
200 k went 2:40
PUT ON B70 LEGS
5 x 100 fr 80% effort on 2:15 dove
went 62, 61, 61, 60, 60
8 x 25 fl on 30 4 strokes fast
4 x 100 fr 85% effort on 2:10 dove
8 x 25 bk on 30 8 strokes fast
3 x 100 fr 90% effort on 2:05 dove
8 x 25 br on 30 4 strokes fast
2 x 100 fr 95% effort on 2:00 dove
8 x 25 fr on 30 8 strokes fast
100 fr FAST
did skipped it
thought about doing a fast 50 but sat on side & went in
looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events
1) a yet to be named SCM meet in San Antonio
2) Ron Johnson Invitational in
11/21/2009 - 11/22/2009
3) SPMA Short Course Meters Championships in
Long Beach, CA
Friday December 4 - Sunday 6, 2009
Updated September 2nd, 2009 at 12:23 PM by ande
How the heck is it already Wednesday?!
These weeks are going so fast - I love it!
Okay - I woke-up this morning and hit snooze. Then alarm #2 went off then the phone alarm. I'm learning!! I need to get going about 10 minutes earlier though as I was a couple minutes late (and more like 10 once I actually got my suit on and jumped in).
800 warm-up mix it up
3 x 200 kick with fins (everyone else did 3 x 200 pull then a 200 kick - I was supposed to a 4th but I have a chatty coach )
3 x (250 free 3 x 50 choice on 1:00)
I'm slow right now. My 200s (checked my time) are about 10 seconds slower then the should be. This does not make me happy and darn well better change in the next month or so.
I did all the 50s free so as to apease my shoulder. It's been fine and I didn't put on fins at all. This makes me very happy!!!
Hopefully I'll be able to swim tomorrow and it'll be the same - two days in a row and 3 out of 4 days would be great.
I'd like to run maybe 3 miles tonight. My plan is to run Mondays and Wednesdays then either Fridays or Saturdays. I want to do spin class on Thursdays before I coach and maybe some weights. I'd like to hit the weights on Sundays as well. If I can find time (Tuesdays?) I'd like to do pilates. I had a great season the year I was doing pilates regularly.
I also like that A- I feel taller when I leave and B - I work those all important core muscles which we use when we swim.
On a related note - I'm starting to feel like I'm getting fit again. Not there yet, but starting to feel less like a tank/blob. My running legs seem to be working and my shoulder is happy. My core strength definitely needs some work.
Life is good right now!
Updated September 2nd, 2009 at 12:54 PM by FlyQueen
This was a stress reliever day for me. I hope everything will calm down, my father-in-law is coming down to help out.
2x500@8:00 Free went 7:35, 7:31
5x100@2:00 Back 1/2pull 1/2swim held 1:47's
10x25@1:00 Back kick arms perpendicular
5x100@2:00 Back held 1:43's
10x25@:45 Free kick
500 Free pull every 3rd 25 back
Total 3500 yards
Tonight I started in on the back stoke and felt pretty strong.
5x100@2:00 Back 1/2pull 1/2swim much stronger tonight
10x25@1:00 Back kick arms perpendicular
5x100@2:00 Back held 1:35, 1:35, 1:34, 1:35, 1:31
10x25@:45 Free kick
500 Free w/paddles & bouy every 3rd back almost lapped Sandra and Jennifer the old lady has still got it!
Total 2000 yards
Updated September 2nd, 2009 at 07:55 PM by Donna
SOLO - BYO - UMHS
Morning workout 6-7:15 AM
A part of RickMiles workout....
8x25 on side w/snorkle :40
1x200 50 stk/50 FR
x2 #1 BK, #2 BR
12x25 fast on :40 (1:00)
250 Cool down
Didnt push too hard, really tried to focus on stroke.
Back is still a struggle, breast will take time to develope a good kick.
Lords Gym 7:40-8:10am
90 lb assist pull-up and dips 2x5
Ab machine about 50lb 2x10
started on ab/back device with 10lb weight
Med ball throws
Shoulder in pain, no hangs, pull downs etc...
Aquasol - Coach Janine-afternoon workout
Warm - 350 (150FR/ 50 BK, 100K, 50 FR)
6x200 1,3,5 FR on 3:30 - 2,4,6 IM on 4:00
4x50 Drill/swim IM order 1:15
3 times through
50 kick w/ weighted ball drill
100 cool down
Don't think I will do am/dryland/pm again for awhile, I was fortunate to have sleep from my dayoff, and able to sleep after the dryland, since I work nights...However it felt great to be able to push myself and get some good conditioning in today.
HS hi row, 130 x 3 x 10
tricep press, 55 x 3 x 10
bench press, 70 x 3 x 10
deadlift, 90 x 3 x 10
cable twist w/yoga ball, 40 x 3 x 15, each side
dead bugs on bosu, 3 x 15
windshield wipers, 3 x 20
incline crunch, 1 x 25 (didn't feel so hot ...)
external/internal rotators, 10 x 2 x 15, each side
push ups, 2 x 15
prone scapular scrunches, 2 x 25
Because of taper, vacation and the plague, I've only lifted once in the last 5 weeks or so. Definitely felt weaker, especially on the hi row. Reduced weights from max so as not to kill myself with excess soreness right outta the box. Doing 3 sets instead of 2 is my "endurance" phase. How's that for scientific? I think I may alternate periods of power lifting and speed lifting like Lezak does but on shorter cycles. I liked doing the explosive lifting I did a little bit before my last taper. Want to do more of it and more plyos this fall.
I also noticed this comment by Lezak on Quick's blog:
Using more free weights and machines that are independent for each side of the body are the best. If there are hammer strength machines in your gym, those are the best to use to get the most out of each arm or leg independently. You need to learn to balance each side in the gym like you would do in the swimming pool.
I haven't done this type of work at all. I should probably change this, except I'm not all that fond of doing leg curls and extensions he does in lieu of squats and dead lifts.
I have been abysmal about doing RC work lately as well. However, my shoulders feel fine at the moment, so hopefully I have dodged the shoulder pain that usually comes with RC absenteeism.
Wasn't sure I was ready to swim with the team after the last week, but decided to HTFU and drive out to Mason. Tons of traffic heading into Mason, and I arrived 15 minutes late. I missed most of the structured warm up, and can't remember what it was. It was a fin night for me.
600 or so variety swim, kick, drill
12 x 100, done as:
3 x (3 x 100 free @ 1:20, 1 x 100 IM @ 1:40)
Not sure I was really warmed up enough for these. It was a challenge to get through this set with my queasy tummy.
50 AFAP off the blocks
I just pushed off, as I didn't feel like crawling out of the water. Went a 25 on backstroke. Because of the lack of recovery, this felt more like the second 50 of a 100.
50 EZ (was supposed to do 100 EZ)
14 x 75, done as:
2 x (5 x 75 pull @ 1:00 + 2 x 75 kick @ 1:40)
I kicked all 14. I worked the ones @ 1:00 and cruised the other 2 for recovery. Went 47-48 on the first set of 5 and 48-49 on the second set of 5.
The team was done, but because I arrived late, I did an extra set:
16 x 25 UW shooters @ :30
8 on belly, 8 on back
(This 3550 was much harder than the 4000 I did yesterday!)
Chatted with my coach a bit about the upcoming half ironman relay swim. She did one earlier this summer as well and swam around 30 minutes. She said she got caught in the middle of the pack on the start and the crowd and limbs akimbo freaked her out a bit. She said she rolled over and did backstroke some to breathe. I think I'm going to need to sprint some at the start to avoid this.
Here is the order of events for the Fall Ball on Sept. 26:
1/2* 4 x 100 IM Relay
3/4 200 Back
5/6 50 Free
7/8 100 Fly
9/10* 4 x 50 Back Relay
11/12* 4 x 50 Fly Relay
13/14 100 Back
15/16 200 Free
17/18 100 Breast
19/20* 4 x 50 Free Relay
21/22* 4 x 50 Breast Relay
23/24 200 Fly
25/26 100 Free
27/28 200 Breast
29/30 200 IM
31/32* 4 x 50 Mix Up Med Relay
Not sure what to swim with this odd line up. I might sign up for the 200 and 100 back. Not sure if there's enough rest for me between them though. 200 backs wipe me out completely.
Exercise as addictive as heroin?
Upcoming feature film:
Jim has asked me to announce that the latest Thornton Twins Production will be released shortly. As we haven't seen a joint production for some time, I'm sure we'll all be riveted. I don't even know the topic to drop a tantalizing hint; as Jim would say, "It is coming ..."
Updated September 1st, 2009 at 10:59 PM by The Fortress
I actually planned on getting into the freezing cold pool this morning. I had my stuff packed and my set my alarm. I turned my alarm off (rather than hitting snooze). I woke-up again at 5:15. Practice starts at 5:30 but is a good 40+ minutes away so there was no point.
I did a nice 4 mile run tonight. I think I'm getting my running legs back as it felt really good.
I am planning on swimming tomorrow morning AND running tomorrow night.
I decided to take a little nap after school today. It turned into a long nap and I missed swim practice. It felt really good, much better than a swim. I didn't want to feel like a total loafer so I took a 48:00 run. It was a sunny, cloudless, and cool today so the run was very nice!
Yesterday, did a 3 mile run with 8 one minute surges. Ran on treadmill, so was able to maintain consistent speeds.
In early evening, did a 30 minute core work-out with senior age-group team. Followed up with an easy 1,000 yards on my own.
Updated September 1st, 2009 at 06:53 PM by elise526
1 X 100 2:00 1:45
1 X 200 3:30 3:15
1 X 300 5:15 -
Swim the set twice. Round 1 intervals left, round 2 right.
6 X 50 kick 1:15
10 X 25 kick :40
25's: 4 fast/1 easy
8 X 100 IM 1:45
12 X 50 1:05
3 of each stroke.
1 X 100 easy 2:00
1 X 75 build 1:30
2 X 50 fast 1:00
5 X 25 fast :30
Swim the set three times.
Break between rounds.
1 X 600 Pull
WARM DOWN: 4 X 50 easy 1:00
although by the time I finished it wasn't very sprinty.
I actually drug my self out of bed at 5 this morning and did the early morning lap swim. Swimming outside is great no matter the time of day. I'll be when the lifeguards decide they won't want to be outside in the cold and dark and make us swim inside.
400 swim free
300 pull back
200 IM drill
100 kick choice
swim 4 x 50 on 1:00 alt. drill/swim by 25
(did 1 of each stroke in IM order)
swim 4x around:
150 easy free on 3:00
(swam these around 2:25-27)
swim 4 x 25 FAST on 45
odd rounds, do the 25s free
(these were at 17±1)
even rounds, do the 25s fly
(these were at 19±1)
pull 8 x 50 free smooth on 50, breathe every 3
Total: 2700 meters
Yesterday at the indoor pool here on base. Stopped by on my way home and swam...
200 Kick alt BR/FR
4x25 BR w/pos drive fins@1:00
4x25 FL w/fins@1:00
1000 SCY Solo