This cold/virus really took more out me than I realized. Could barely speak yesterday even though I felt better. I didn't do any working out yesterday. I just timed my son in a practice duathlon. He is getting ready for one in two weeks. With his build, he makes it look so easy. He is 10 years old and at 4'8," only weighs 66 pounds. I asked him what part he likes best about the duathlon and he said the last run because he likes to run everybody down. Had to chuckle at the competitiveness in the little guy.
Did get a swim in today and definitely felt pretty weak. Had thought about doing 3,000, but just didn't feel up to it.
400 warm-up: mix of free and back and kick
6 x 100 pull freestyle with buoy only on 1:45
2 x 250 easy free
10 x 50 kick with fins on :50
1-5 were back flutter
6-10 were dolphin on back
Updated April 6th, 2009 at 09:27 PM by elise526
Well I did a 40 cardio on Saturday and more yoga balls stuff...I couldn't be bothered to write a blog for that alone.
Today I went swimming and had a bit of a "meh" workout.
5 x 100 W/U
100 IM 2:00
100 FR 2:00
At this point I had had enough trying to swim through the wake of the human dreadnought that was underway in the lane with me and decided on the following to "git 'er done!"
4 x 100 Snorkel
4 x 100 Paddle
6 x 100 Swim down
Then went to lift weights full leg workout.
Pull ups 8,6,6 then chins 6,6,6.
Pec Deck and out...running out of time.
Updated April 7th, 2009 at 08:33 AM by SwimStud
Swam and lifted at the Tucson Y today. Really nice Y!! The weight/exercise room was jam packed. However, there was another room with plentiful free weights and hammer machines that was relatively empty. The pool was fine, and had a nice view of the mountains. However, I just can't swim backstroke fast outside. Doing shooters on your back is even worse. Glare, glare, glare. I'm sure it's an east coast disability. Aside from backstroke, it's lovely swimming outside in the sunshine.
decline press on Hammer machine, 90 x 2 x 10 (couldn't find a standard bench press Hammer machine)
ground squat on Hammer machine, 90 x 2 x 10 (these were an interesting cross between a conventional squat and a deadlift/rack pull. probably should have used more weight.)
alternating hammers, 20 x 2 x 20
overhead trcipet press, 35 x 2 x 15
2 x 8 neutral grip pull ups
front lat pulldown on Hammer machine, 130 x 2 x 12
push ups on flat part of bosu, 2 x 15
(a man tried to warn me that this might hurt my shoulders)
back extensions w/25 lb weight, 2 x 25
elevated crunches w/10 lb weight held by feet, 2 x 25
dead bug on bosu, 2 x 15
supported reverse crunches w/10 weight held by feet, 2 x 15
incline crunch, 2 x 25
decline reverse crunch, 2 x 25
700 variety swim, kick, drill
4 x (4 x 50) @ 1:00
1st 4: fly back
2nd 4: backstroke kick
3rd 4: back breast
4th 4: dolphin kick on back
8 x 100 w/fins @ 1:50
done 25 shooter, 25 back, 25 fast fly, 25 easy
(did 2 shooters on my back and flipped over to belly for the rest)
Backstroke Kick Set:
4 x through:
100 tempo backstroke kick @ 2:00
50 backstroke kick fast @ 1:00
50 easy @ 1:00
8 x (25 AFAP + 25 easy) w/fins
4 fast free, 4 fast fly
Wish I could break up my workouts more. Feel like I've been doing back to back weight-swim frequently lately and it's rather exhausting ...
Lap swimmers in Tucson aren't as noodly as my usual pool. There were a couple pretty fast masters swimmer there. (Doing 100 freestyles and slow kicking though.) The masters group works out at 5:30-700 AM, not pm as my mother told me. Hence, I will not be availing myself of this option, despite the time change. (No way will I be able to stay on east coast time.)
Updated April 8th, 2009 at 09:00 PM by The Fortress
Spent the am. doing some spring house cleaning...including half the windows. I'm gonna finish the upstairs windows tomorrow.
It snowed here today; where did spring go?
I had a good solo swim today at LA Fitness:
1) 800 Freestyle swim-pick up pace each 200.
2) 100 Dolfin kick on back (fins)
3) 4 X 200 Freestyle on 3:30 interval
4) 100 dolfin kick on back (fins)
5) 8 X 100 Free on 1:50 interval
6) 100 Flutter Kick on back (fins)
7) 10 X 75 on 1:30 interval-half freestyle/half IM roll
8) 100 Flutter Kick on back (fins)
9) 4 X 25 Fly HARD
10) Easy 100 IM cool-down
3,700 Yards Felt strong too!
I decided to start lifting weights today. I showered, got dressed, and hit the machines.
NOT a great idea......my swim workout from above had wore me out.....I was hungry.......no energy.......and mentally ready to move on to something besides working out. Maybe if I had some food, or a break of some kind I'd be better?
I remember why I don't like weight machines. The Nautilas/Hammer type isolate each body part to exercise it. All dynamic movements I know how to do (including swimming) originate and generate its power from the core (hip area) of the body. Sometimes I tend to want to swim with my arms too much......weight machines seem to exaggerate this notion. I think I may just stick with yoga/Pilates for core strength. I may be too old to really benefit from the use of weights.
Okay, I'm going to go read a book.....I love to read but usually fall asleep anytime I sit down and try to do it.
so, i tweaked my lower back a couple of weeks ago and missed a lot of pool time; not because swimming caused me any discomfort, but flip turns were impossible and even open turns were painful. i did a couple of ART sessions and tried to get back into the groove, but still.... too painful. i bailed out of the new england championship meet and really started worrying about tampa bay on april 18th.
i made an appointment to try out a little acupuncture on saturday and spent about 30 minutes face down with 20 or 30 needles poking out of me; a few of them electrofied. i swam about 3500 yards a couple of hours later and felt pretty tight, but katie (my LAC) said i should see real results on sunday.
woke up sunday and felt like i was 17 again (my back anyway) so decided to get some yards in. here is the breakdown.
8 x 1000 on 14min
1. warm up (breathe every 3)
2. alt 25 pace / 25 fast
3. alt 25 pace / 50 fast
4. alt 50 pace / 50 fast
5. alt 50 pace / 75 fast
6. alt 75 pace / 75 fast
7. alt 75 pace / 100 fast
8. alt 100 pace / 100 fast
all pace swims were breath every 3, fast 2r/2l
SCY with Carrie
Except for the set of 25's and 50's, I ignored the clock and swam the entiire workout at an easy pace.
500 swim free
400 reverse IM alt. kick/swim by 25
300 drill alt. 50 free/50 no free
(for the no free went fly, back, back)
200 IM kick w/board (do free for the back)
100 no free swim
swim 12x25 on 30: one of each stroke, IM order, 3x through
pull 300 breathe 3/5/3 by 25
swim 400 back w/4-6 kicks off each wall
(did 5 kicks all the way through)
pull 10x50 on 55 alt. free/back by 50 nice and smooth
11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Elisa.
4x75 - 50 fisted fr/25 free on 1:40
4x75 - 50 fisted fr/25 free on 1:35 - I held 1:10 to 1:11 for all these while trying to really work for a good catch on the fisted free portion. My left arm feels like I get a good catch, although the coach tells me my catch is too wide now!:-(
4x50 free on :50 descend - went :47, :45, :41, :38
4x75 free on 1:20
4x75 free on 1:25
4x75 free on 1:20
4x75 free on 1:30
4x75 free on 1:20 - I held 1:08s for the 1:20 interval 75s.
4x75 free on 1:35 - I used the slower 75s as a little bit of active recovery, and stayed around 1:12-1:13
4x50 free on :45 - I held :42s
12x25 free on :25 - Hold streamlines past flags - These were more challenging than they looked - I started out at :22s, but my stroke fell apart and I dropped to :23 highs
2x50 free on 1:00
I know that this type of workout won't really make me any faster, but I love the sense of accomplishment after finishing an aerobically intense workout. When I swim more often, my stroke stays intact for longer and I am able to concentrate on it more and my speed in these types of workouts. But hey, it's getting to be outdoor sports time anyway! And just for Chris, I'm going to root for the Tar Heels since I want them to crush the Spartans...AGAIN! Dang uppity Michiganers beating up on my Huskies!
Updated April 7th, 2009 at 08:11 PM by Iwannafly
(Cuz I can't proofread!)
3/31 Colony Grant Pool 26 yds
We moved locations until we have our long course pool set up after the school year. The pool we are currently using is poorly measured and darned shallow (2.5 ft) and the shallow end.
Got there late
Mostly breaststroke drill practice.
8 x 50 Drill & build, IM Order
6 x 100 free on 1:30, 50 stroke on :50, 100 IM on 1:45
I had a tough time with this one both physically and philosophically. I am old enough to have trained with posted work outs and this sure would have been a better workout if we could have done it as:
3 x 100 free descend 1-3 on 1:30
3 x 50 stroke descend
3 x 100 IM descend on 1:45
This would have allowed some of us to swim breaststroke on the stroke interval and focused on quality swims vs. moving into survival mode.
Mon Apr 6th, 2009
did not swim or lift yesterday
hoped to lift but it didn't work out
USMS MASTERS SCY NATIONALS
May 8 - 10
4 weeks & 4 days / 32 days
TODAYS SWIM PRACTICE
5:30 - 7:00
TSC LCM main pool scy diving well
swam with Tyler, Todd, Nate, Doug, Jeff, & Ned
Slept late woke at 5:15
Dove in at 6:00
missed warm up
started out LCM
4 x 50
4 x 50
moved to scy
4 x 50
4 x 50
Assigned 5 x 100
Did 5 x (25 easy, 50 skip, 25 SDK dive no breath)
Sleep, what is sleep? I think I finally stopped coughing somewhere around 2am but had to get up at 4:30 so...
Left muscle left under the arm feels really tight. Is fine while I swim just feel it kind of ache when I am not swimming.
My swim was actually fine today except for bouts of coughing here and there, which I just swam thru. Nothing too hard today just a lot of drill/kick work.
10x100 @ 2:00 Free 1/2 pull 1/2 kick
5x200 @ 3:30 Free as 50 breath every 3rd, 50 breath every 5th, 100 swim with 6 beat kick went 2:57, 2:52, 2:53, 2:51, 2:47
3x200 @ 3:30 Back kick with fins good kickouts, #1 kick, #2 kick with rotation, #3 kick with partial recovery
4x100 @ 2:00 as 50 Free/50 Back Stretch it out went 1:37, 1:35, 1:32, 1:30, 1:27
500 Free with bouy every 3rd lap back
Total 3500 yards
Today went well in spite of the short rest time between events.
I managed to duck the relays and that helped since they were both right before the backstroke events.
I got a good warmup of about 1000 yds. and then just laid back and rested for about 30 min. before the 200 back. Got a good start, and turns weren't too bad.
Went 2:36.92. That's a 2 sec drop from last week.
My splits were 35.81 - 1:15.6 (39.79) - 1:57.39 (42.79) - 2:36.92 (39.53)
Looks like I need to work on that 3rd 50.
My next event was the 100 free. Had about 5 minutes rest (3 heats of 100's) after the 200 back, then I was up for 100 free. Went 1:03.39.
Split 30.79 - 32.60. Not too bad. Probably could have pushed it a bit faster.
Did about 300 yards of easy free and back then went back and rested until the 50 back. Had about a 25 minute break
50 back: went 32.19. Just couldn't seem to get going on this. I was 3/4 of the way through it before my turnover felt right.
All in all, a good meet, I think. Especially the 200 back. I think I can bring that down a few more seconds at nationals. Need to get the kick a little more involved.
Finished by swimming about 500 real easy free and back.
2150 y total
Updated April 5th, 2009 at 09:14 PM by poolraat
I needed a break from swimming so I ran 2 days in a row: Fri= 45:00 minutes, Sat. morning I got up a 5 am to swim before leaving for Chicago. I was disappointed to discover there were NO pools open till 9am. I drove home and ran 45:00 again, then we hopped in the car and motored off to CHicago for a day of shopping, eating, and a play! I bought some cool stuff, enjoyed "Blue man Group" (7th time I've seen it), and had all my favorite Chicago food! (Maxwell St. sausages, Gino's East Chicago Style Pizza, awesome BROWNIES from Sacred Grounds in Water Tower Place, a couple of great random margarita's, and some fresh Garrett's Popcorn to snack on during the drive home!). Today I'm on a diet...but the Chicago splurge was well worth the fat and calories.
Today's Swim w/Team Nasti:
1) 500 warm-up swim
2) 8 X 50 on :50 (all free)
3) 4 X 75 on 1:20 (all free)
4) 4 X 100 on 1:45 (all free)
5) 200 Kick w/fins (flutter on back)
6) 3 X (25 w/5 seconds rest,50 w/10 sec rest, 75 w/15 sec rest, and 100 w/20 sec rest)
7) 4 X 50 free on :50 (all free)
8) 2 X 75 on 1:20 (IM w/no free)
9) 2 X 100 on 1:45 (free)
10) 200 ez free cool-down
2 mile run (19:25) avg. 9:41/mile...first run in almost 6 months...felt pretty good...did not push it too hard. Tomorrow...first bike run since September. Looking forward to it!
Bike 9.4 miles
Updated April 5th, 2009 at 08:21 PM by kellys
I arrived at the pool early thinking I had a lot of time to do a long warmup. Then one of my team mates asked me to count for her 1650. So my warm up was cut a bit short and I only got to do 1 race start off the blocks.
Then I was informed that I was swimming on 2 relays, the men's 200 free and the mixed 200 medley (fly).
1st event: 50 fly - 30.28
In spite of having a warmup that was shorter than I had planned on this went surprising well. This time is my 3rd fastest ever.
2nd event: 200 free relay my split was 28.0.
By the time I hit the water we were way behind the rest of the heat so I dogged this a bit since the 100 back was the very next event.
3rd event: 100 back, 1:11.72.
Faster than I did at the Utah meet last week so I was pleased.
4th event: 200 medley relay. swam fly didn't get a split.
I was starting to feel sore and tired going into this one. It felt real sloppy.
5th event: 50 free. 29 something.
This was right after the relay. I got to rest through 3 heats of 50's. So, I was about done for when I stepped up for this one. But the 1st 25 felt pretty good. Then I totally blew the turn, misjudged the wall, got too close and landed my feet on the deck. That sucks!!
Went to the warm up pool and swam 600 easy free.
My purpose for going to this meet was to support a local meet since we have so few meets in south Georgia. Since my taper is going on I figured I would try out a new suit to see if I liked it. I didn't, but I swam fast so who knows it may just get some wear time after all.
The pool was outdoors and we had a beautiful day. Since we were low on timers and I had planned to just swim easy at this meet and really not push, I volunteered to time when I was not swimming. This means I really did not get any warm up or warm down after races.
I started with the 200 Free and went a 2:22.40 the fastest I have gone this season. Then came the 200 Back outside in the sun, just swam nice and loose felt strong so I cranked the last 100 of it and WOW went a 2:46.54, 2 seconds faster than last weekend and only 1 second off my best time from last year.
The final swim was the 500 Free and I did not want to hurt on this one so I chose to do something I never do on a 500, KICK. I kicked the entire 500 and for the first time this season went under 6:22 with a 6:19.74.
I am still having issues with my back muscles being alittle on the tight side but atleast they are not hurting like before. Nothing another massage and plenty of ice won't cure.
Total 2100 yards today
5 mile trail run + several miles of hiking along the Potomac River.
Meant to swim later, but ran out of time and decided packing was more important.
Hoping for sunshine in Tucson. Though it was quite lovely here today.
The bad cold I came down with on Wednesday really knocked me down for a few days. Didn't feel like working out until today. Went to the weight room and I could tell I was weak. I figured it was the best place to start in getting back to full-strength.
1 mile warm-up run on treadmill
Bench press: 45 x 10, 65 x 8, 85 x 6
Lat pull-downs: 90 x 10, 110 x 8, 130 x 6
Military press: 35 x 10, 45 x 8, 60 x 6
Triceps pull-downs: 30 x 10, 40 x 8, 50 x 6
Alternating hammer curls: 10 x 10 (3 sets)
1 x 50 crunches with legs on Swiss ball
1 x 50 bicycle crunches
1 x 50 good morning darlings
1 x 50 side crunches - 25 one each side
2 x 25 sit-ups with 10 lb. medicine ball
Ran out of time, so had to skip my beloved toe raises.
Hope to get a run in tomorrow and return to the pool on Monday. Hope to know results on my toe by Tuesday.
Sat Apr 4th, 2009
USMS MASTERS SCY NATIONALS
May 8 - 10
4 weeks & 6 days / 34 days
TODAYS SWIM PRACTICE
7:00 - 8:30
scy TSC diving well
swam with Tyler, Todd, Max & Larry,
Dove in at 7:10
missed warm up
assigned: 4 x 400
did 3 x (100 fr 50 rest 100 fr 50 rest 100 fr)
4 x 50 fr 50 rest
assigned 3 x 300
did 3 x ( 3 x 50 fr 50 rest )
assigned 2 x 200
did 2 x ( 2 x 50 fr 50 rest )
assigned 100 fast
did 4 x 50
assigned 2 x 300
did 2 x ( 3 x 50)
assigned 3 x 200
50 fl FAST
10 SDKs out 8 SDKs back
Well if CWA has anything to say this weekend, my workouts will be curtailed next week!
Warm; 300Fr, 100 BK Drill, 100 FR K
6x50 25 Stroke/25FR :55 mostly BK then BR
6x100 50 Stroke/50FR 1:45 mostly BK then BR
6x50 FR (Build) :55
6x100 FR (Fast) 2:00 (just cruised it, fatigued)
6x50 IM Order no FR, :55
200 cool down
(thanks to Pat Contrell, but this was all I could muster today)
Well not furious but still, it sounds good.
Did a fair swim today:
5 x 100 on 2:00 to loosen up. I've figured out if I actually think about my streamline I go a yard further. Cool, huh?
Then some 50 BR builds:
12 @ 1:00 M,M,M,F x 3
9 @ 1:05 M,M,F x 3
6 @ 1:10 M,F x 3
4 @ 1:15 Fast
8 x 25 from blocks on 1:00 went on 2:00 on last one to really blast it.
3 x 100 K fins and board
3 x 100 Snorkel
4 x 50 Paddles
Went straight to weight room to lift.
Kneeling Plank with yoga ball.