Did a distance free workout with my swim buddy Carrie.
5x through, drill is fist swim
50 as 25 drill/25 swim
50 as 25 kick/25 swim
(did 1-3 free, 4-5 back)
3 x 100 on 2:10
3 x 100 on 2:05
3 x 100 on 2:00
3 x 100 on 1:55
3 x 100 on 1:50
3 x 100 on 1:45
3 x 100 on 1:40
No extra rest between the rounds of 3.
Try to maintain the same pace through the set.
(held these at 1:33-34)
15 easy swim
Total: 3000 meters
Updated August 15th, 2009 at 01:02 PM by poolraat
7 -9am SCY
Masters workout. Beth coached. Had a good turnout for a 7am practice. A lot of folks are not early risers, and more used to swimming later. Pleased to see we had so many. We could spread out and use most of the lanes. Water was nice.
400 sw, 300 pull, 200 kick w/ fins, 100 choice
4 x 200 on 2:50 "fartlek" as 5 strokes hard, 4 strokes easy. I mostly swam hard out of and into the walls, and easy for a few strokes in the middle. These can be tiring changing speeds. Went 2:20 > 2:17 or so.
3 x 50 on :35. Went 32s and 31s
1 x 50 on 2:00 easy
24 x 25 on :25 3/2/1/0 breaths, swim w/ paddles
12 x 100IM as
1 - 3 drill on 1:50
4 - 6 swim on 1:40
7 - 9 kick on 1:50
10 -12 swim on 1:40. Swam last 2 back.
10 x 25 on :30 kick w/ fins
10 x 25 on :35 kick no fins. I bet a cup of coffee with Tara on the last 2 I could beat her. She and I usually slog along in kick sets. Well, Tara has been sandbagging all these years! She kicked my .... I doubled or nothing on the 2nd one... good thing she's not a coffee drinker!
Felt good in the water today. Maybe the yoga last night helped me stretch out.
Did my normal dryland circuit. Arms, shoulders, legs, core, etc. did not increase weight except on the core. I feel I need to work my core some more, particularly with and OW swim or two coming up in October. I think core is maybe more important on longer swims... no rest on the walls. Of course, I can say that about all the other aspects of pool vs. OW swimming.
Then did some stretching for at least 20 minutes.
Went the 6pm Friday evening yoga class with my daughter. Wilda taught the class. I had not been to yoga in quite a while. I like her class... nice and relaxing, good for a Friday evening. My daughter Lindsay is a certified yoga instructor. I'm a certified 2 x 4 board, too stiff. Lindsay's limber from dance and yoga, I can't touch my toes. Quite a difference watching us. She got it all from me . But I'm world class yoga at shavasana.
I took my my BP on the machine in the gym afterwards. It was down a little from what it usually is, which is good. Pulse was 50. So it helped me stretch out some, and relax.
Swam the 1 hour Friday practice with the Sewickley Masters, coached by Bill White. My first venture into exercise after 4 days of rest. I'm not sure I've had 4 days of rest since ... well ... possibly since my last child came along. lol
Anyway, we did a sprint practice. No easy aerobic work to ease back in! Though Jimby seemed to treat the workout this way. Got to see my pal, Mermaid, which is always a huge delight! We all had dinner afterward.
Swam about 300 OMO
8 x 50 @ :50 IM order
4 x 50 kick @ 1:10 IM order
4 x 100 @ 2:00
I did 2 free and 2 backstroke kick
4 x 100 @ 3:00
50 fast/50 EZ
I did 2 IM and 2 backstroke kick
6 x 50 kick @ 1:10
25 fast/25 EZ
I did them as 50 shooters with an open turn
Swam 2500 yards with friends yesterday evening at my favorite outdoor lap pool. Feel like I'm still in pretty good shape. Hopefully this will carry over into the SCM season.
Bought Advanced Sports Nutrition by Dan Benardot. The guy is a serious nutrition guru! His book includes nutrition plans for specific sports, a discussion of how sharp deviations in energy balance during the course of the day can affect body composition, indications of cramp-prone athletes, factors that affect heat tolerance, a list of risks for developing stress fractures, meal plans for seven days leading up to competition, and tons of other stuff. I can't wait to read the whole book!
Hit the weight room today and finished the workout with a run on the treadmill.
Bench press: 2 sets of 65 x 15
Lat hi row: 2 sets of 90 x 15
Military press: 2 sets of 35 x 15
Triceps pulldown: 2 sets of 30 x 15
Alternating hammer curls: 2 sets of 10 x 15
Leg press: 2 sets of 150 x 15
Bicycle crunches: 1 set of 50
Good morning darlings: 1 set of 50
Crunches with 10 lb. med ball: 1 set of 25
Leg raises: 1 set of 25
HIIT workout on treadmill:
1 mile warm-up at 9:30
1.5 miles alternating 1 minute hard/2 minutes recovery - started first hard minute with 7.5 mph and finished last hard minute with 10 mph
1/2 mile cool-down
Still haven't found the motivation to do a long run. The heat isn't helping matters. I'm hoping the little quality workouts will count for something.
This is my second workout for today. I did not do all of it since I was sore from my earlier workout.
5x200 @ 3:30 Free
4x25 @ :40 Fly
4x50 @ 1:00 fly/bk, bk/br
4x200 @ 4:00 MI
4x25 @ 1:00 Fly
4x50 @ 1:15 fl/bk, bk/br
10x100 @ 2:00 Free kick w/fins fast held 1:30-1:35
total 3600 yards
8 X 50 1:00
4 X 100 2:00
2 X 200 3:30
8X 50 kick 1:20
1 X 400
odd lengths: moderate
even lengths: faster, descend 1-4
1 X 100 moderate 2:00
2 X 50 build 1:15
1 X 100 moderate 2:00
2 X 50 fast 1:15
Swim the set 4 times.
50's are choice, 100's free
WARM DOWN: 4 X 50 easy 1:00
Missed a couple of days of training. Had some family in the area to catch up with.
Ran 3.7 miles in about 32 minutes or so. The times are coming down. Need to get back on the glucosomine .. I'm feeling it a little bit in my knees.
Regular masters workout. Beth coached. Got in a few minutes late due to some lighting in the area, but still got the workout in. Water was OK.
400 sw, 300 pull, 200 kick, 100 ch
10 x 75 on 1:15 pull, build
12 x 50 on :55 rolling IM. Swam back on ??stroke.
4 x 300 broken as
#1 - 200, 10 sec rest, 100, on 3:55
#2 - 2 x 150, 10 sec rest, on 3:55
#3 - 3 x 100 on 1:40 desc 1>3
#4 - 6 x 50 on :45
4 x 50 on 1:00 choice. I kicked. Board, no fins.
400 warm down.
Swam ok. Tried to work the 300s pretty decently , especially the first 2.
August 22: Publix Family Fitness Week Ft. Desoto Triathlon. Sprint.
Other events I'm considering:
September 25- 26: Golf league end of season Jamboree
October 3: Daiquiri DeckTropical Splash (1K, 3K, 5K). Sarasota FL
October 4: Siesta Key Triathlon. I'll already be down there, so make it a double, please.
October 10-11: Race for the Oceans (1K & 5K). Fort Myers Beach FL. Open water clinic with Aaron Piersol & Rowdy Gaines on October 10. Races on October 11. Probably won't make this, but maybe.
Oct. 17-18 / SCM: Rowdy Gaines Masters Classic. Orlando FL. But I have a football game weekend.
Nov. 15 / SCM: Bridge the Bay I. Sarasota FL
Nov. 22 / SCM: Bridge the Bay II. St. Petersburg FL
Dec. 5-6 / SCM: Holiday Classic. Coral Springs FL. I'll already be down there for my daughter's cheerleading game.
Plus I have 4 UF football games and 3 FAU cheerleading games on the schedule as well. Looks like a busy Fall....
Started out with no clock today so most were not timed swims just count to 10 and go again.
100, 200, 300, 400 on :10R Free
500 Free kick w/fins every 3rd moderate
5x100 as 50 fly skull/50 fly kick on back w/fins
400, 300, 200, 100 on :10R Free w/paddles & bouy
500 alt 50 Free/100 Back
Total 3500 meters
I started both a week long taper and started building a shed for our animals this week.
In a nutshell it was quite a workout, and my legs kept cramping up Monday and Tuesday during workouts. On Wednesday I got a deep cut on a finger, which kept me out of the water Wednesday and Thursday.
Hopefully I can get a little workout later today to get loosened up for tomorrows meet.
Its the first SCM meet for the Pacific LMSC.
Just read this on the Pacific website;
MAAC SCM MEET
"The Modesto Area Aquatic Club's Short Course Meters meet is almost full. They are limited to 120 swimmers and so far 105 have registered. Registration will be open until 11:59 Thursday evening."
Im signed up for
Updated August 16th, 2009 at 03:55 AM by EricOrca
Today was a beautiful, sunny, end of the summer type of day! I headed up to FP after school for a LCM workout.
*200 Freestyle Swim
*2 X 100 Freestyle Drill (kick 10 and roll)
*2 X 100 non-freestyle (I did fly/back then breast/free)
*4 X 200 Freestyle on 3:45 interval
*3 X 100 (25 kick, 25 drill, 50 building) on 2:00
*200 Swim cooldown
I have been taking it easy this week. I'm not really tired but it just seems like you should back off after a competition you have been gearing for. Next week I'm going to step it up a bit and do some distance stuff, Big Shoulders is less than a month away! I wish I could find some cold water to swim in. I'm afraid BS is going to be very nippy and this lukewarm pool water sure doesn't acclimate a person for below 70 degree water. I guess if it doesn't warm up soon I could morph on some more fat, that could serve as a nice cold water coat!
I was going to take a week off after Nationals but after 3 days I couldn't stand it. So today I went to the pool for a short swim. It was nice to just show up with out any plan in mind and just do whatever my swim buddy wanted to do.
SCM with Carrie
350 swim free
200 kick w/board alternated flutter and whip kick
300 pull w/p&b focus was on alternate breathing
Did a broken 1650 (meters) as swim 11 laps, rest :10; 10 laps rest :10 and so forth to 1 lap.
150 easy swim to cool down
Total: 2650 meters
Updated August 15th, 2009 at 04:54 PM by poolraat
No exercise to report. However, I did expend a tremendous amount of mental energy reading an article in the latest Rowing News magazine. It set forth highlights from the meeting of the ACSM last May. I'm sure many of you have seen them, but if you haven't, here are some that caught my eye:
1. Many athletes believe they need protein to build muscle. Yet a study showed that taking recovery protein (from Endurox or whatever) had no performance or muscle building advantages. I guess this is distinguishable, however, from its possible muscle recovery properties. This could be some of the research Jazz was alluding to when he announced that protein may not help build strength and changed his diet to exclude most protein, or at least meat.
2. Fruits, berries and black currants have antioxidant and anti-inflammantory properties. Real shocker there.
3. Actual food is more health protective than supplements. Q and Jazz say this all the time!
4. Almonds are awesome, particularly pre-exercise. Must be why Quicksilver munches them at his desk while sipping green tea ...
5. Athletes who exercise in the heat should hyper-hydrate, but make sure their sport drink contains a substantial amount of sodium.
6. Man athletic trainers use pickle juice to treat cramps. SwimmerGirlKT mentioned this on her blog awhile ago. Some report that 1-2 ounces can relieve cramping in seconds. The actual mechanism for this is illusive and indeterminate.
7. Chocolate milk is a good recovery drink. Wow, who'd a thunk?
8. Glutamine reportedly enhances recovery, yet a study comparing beverages with and without glutamine during and after exercise did not confirm this.
9. During exercise, an energy bar, sport drink or gel are all pretty much equally effective.
10. Exercise apparently improves learning based on studies done with younger children.
11. And check this out:
"Many youth swimmers spend hours training for relatively short competitive events. A six-week study with 9-12 year olds suggests high intensity/low volume training offers the same benefits as lower intensity/high volume training."
So don't burn young kids out! Wonder how this applies going forward as the pre-teens age?
Updated August 13th, 2009 at 05:58 PM by The Fortress
1 X 100 1:45
1 X 200 3:30
1 X 300 5:15
1 X 400 7:00
1 X 300 4:30
1 X 200 3:00
1 X 100 FAST
4 X 100 kick 2:15
6 X 50 kick 1:15
1 X 200 IM 3:30
4 X 50 stroke 1:05
Repeat the set 4 times.
IM'ers: 1 round of each on 50's
Break between rounds
3 X 100 free 1:30
4 X 50 free :45
3 X 100 free 1:15 or 1:30
6 X 50 free :40 or :45
WARM DOWN: 4 X 50 easy 1:00
Back again...foot got a little infected so took longer to heal...
Yesterday on the way home stopped at the indoor pool here on base and swam a quick 10x50 mostly free...then the foot started bugging me again...so I went home...will try again tomorrow.
They swim around till their all pooped out!
Working on technique and drills that my coach gave me. I am excited about improving all the strokes as I am considering the IM as a favorite of mine.
I swam about 2200 this morning, a little of this, a little of that. I tried to focus on keeping my entire body in correct positioning, learning to push the water towards my toes with my forarms in backstroke and worked on keeping lower body higher in the water for breaststroke. This made the glide fun and feel a bit like the ungulating of the butterfly.
Cramed for an enriched nitrox course for scuba and couldn't believe I got an 88%! Charts and tables aren't my thing, but I actually enjoyed it. So with some intrepidation I must say that instead of focusing on my swimming lately it has been diving in a quarry and preparing for this weekends deep wreck dives off the North Carolina coast...two tankers and two Civil war boats!
Diving can benefit my swimming as I must learn to move effortlessly as to save oxygen. A sense of this could possibly help me to think about swimming more efficiently instead of like a wild animal trying to get out of an elephant...
which is a bit of my nature
Updated August 13th, 2009 at 12:51 PM by flippergirl
I am trying to mix it up a bit but one thing will remain the same every day will have 1000 kick w/fins. At Nat's my thighs seemed much thinner than they have in the past even if I have lost no weight!
10x100 @ 1:45 Free every 3rd IM made the interval on IM
500 Free kick w/fins every 3rd sprint
5x100 @ :10R alt fly/back kick w/fins by 100
5x200 @ :10R #1 Fly w/fins, #2 Back w/paddles, #3 Breast 1/2kick/1/2pull, #4 Free pull w/paddles & bouy, #5 Free easy
10x50 @ :55 Free 6 kicks on the paddle hand 1-5 paddle on rt hand, 6-10 paddle on the lt hand
Total 3500 yards alittle easier today except of course on the fly
I had a good day today (2nd day) at school. Our class sizes are huge (32 in 4th and 5th grades) but the kids are off to a great start....I think it's going to be a banner year!
I went to LA Fitness tonight after school. I swam a Bill White workout (modified to my whims and speed ). Here it is:
1) 400 Free Warm-up Swim (rest 30 sec)
2) 400 Pull with Finis Paddles (rest 20 sec)
3) 400 assorted stroke drills switching every 100 (fist, 10 and roll, finger drag, 1 arm) rest 20 sec
5) 4 X 200 Free on 3;30
6) 200 Free Hard!
rest 2 minutes
7) 4 X 100 IM on 2:00
8) 100 free hard!
It felt good to be back in the water mostly stretching things out.
I ran into a graduated CHS swimmer just getting started back. I told her about NASTI'S and she seemed fairly interested.
Speaking of NASTI'S I found out last night we were the 14th place team at Nationals.......Way to go Team NASTI!
This morning had my first pool workout in almost two weeks! Right now, I'm just enjoying being in the water, rebuilding a base, and keeping the feel of the water.
200 easy free to warm up
1800 kick - first 800 without fins - did 200 breast kick, 400 dolphin kick, 200 back kick; next 800 was with fins - alternated 200 back dolphin with 200 free kick; last 200 was dolphin kick without fins
50 free on 1:00
100 free on 1:50
150 free on 2:30
200 free on 3:00
150 free on 2:30
100 free on 1:50
50 free on 1:00
4 x 25 - 3 rt/3 lt fly on :45
1. My goal is to return to the shape I was 9 years ago. On this same set, I did a 300 as the longest swim and did a 3:18.
2. Once I get closer to the big meets again, I'll go back to focusing on sprint training. Even if I am strong on the 50s, I still want to be able to pull off a decent 500.
3. Working endurance now will hopefully help the back-half of my 100 free which to this point has been quite pathetic.
Updated August 12th, 2009 at 09:16 PM by elise526
This will be my third day in a row of no exercise! I didn't take a break after Zones in April and think that caused me more fatigue when I started up again. So I'm going to take a few days off. I am heading up to the Hillman Cancer Center in Pittsburgh this afternoon. I hope to get in a mellow swim or two at the Sewickley Y with my Pittsburgh buddies, Jimby and Bill White, while I'm in Pittsburgh over the weekend. (I have a family get together as well.)
I've attached a couple pics of two forum dinners and some of the Academy Bullets doing our strong arm thing. ABM finished 4th overall in the club team rankings!
Only 2 other thoughts about Nats:
It was freezing in the natatorium. I wish I had brought my parka and Ugg boots (if they're good enough for Rob Butcher ...), but they didn't fit in the suitcase, which already weighed 49.9 pounds.
I forgot to put my good luck nose clip on before my 50 back split on Thursday. I'm sure that made all the difference!