This morning I did a 60 minute weights class called Body Pump. This is the 3rd time I've done this and I hope to be able to do it twice weekly over the next several months leading up to Nationals. The class is kind of girly but it's fun and fast paced done to music and I like it better than hangin' out in the weight room with all the muscle heads.
Tonight I'll do an hour of yoga.
Went to swim clinic where there were 3 coaches and about 20 swimmers. I got some good confirmation of some of the things I'm doing and a few pointers. We did about 3000 yards of warmup and drills.
Then we did this set:
6 X 50s @ :55
5 X 50s @ :50
4 X 50s @ :45
3 X 50s @ :40
2 X 50s @ :35
5 X 50s @ :50
4 X 50s @ :45
3 X 50s @ :40
2 X 50s @ :35
This really hurt after my recent time off. I'll be getting back in the water this week with the team that held the clinic.
Left shoulder acting up but am not going to back down from this challenge.
2x[200 @ 3:30 Free
[2x100 @ 1:30 Free
[4x50 @ :50 Free
10x50 @ 1:00 Free 1/2 pull 1/2 kick
10x50 @ :55 Fly with fins
8x25 @ :45 Free kick every 3rd FAST
20x25 @ :40 Fly odds drill evens build
200 Fly kick on back with fins
8x50 @ 1:00 Free every 3rd on :45
Total 3500 yards
Actually my left shoulder held up better than expected. Fly felt long and strong and on the 50's held 40's. When I use fins I try not to rely on them too heavily unless that is the intent of the set.
At the hotel pool with Carrie
pool was full of older, very slow "swimmers" and it was nearly impossible to do any kind of workout without running into one of them
200 swim to warmup
150 drill - fist swim
250 kicking - a a mix of on back, on side, flutter and dolphin.
Went to the deep end and did vertical kicking 4 rounds of 30 sec kick/30 sec rest.
100 easy swim
About 700 meters total
Sat in hot tub
45 minute spin class at noon
Drove 7 hours yesterday. Not my favorite thing in the world to do ... Didn't hit the pool obviously.
Today, SCY, solo:
200 IM drill
2 x 100 fly drill
Stopped to chat with a fellow masters swimmer in my age group who swam at the Sprint Classic. He wanted tips on SDKs and how better to train than doing 10 x 100 on 1:30. And, well, I had a few tips. lol
4 x 25 build free
10 x 25, alternate fast UW shooter with finz and EZ DAB
10 x 25, alternate easy speed fly and easy
(fly felt like utter crap compared to last week. dunno why. refusing to dwell on it.)
50 back AFAP with finz, 26ish
50 back AFAP with finz, 26ish
3 x 50, 25 AFAP free with finz with race pace turn, cruise the rest
some more race pace freetsyle turns
My entries for SCM Zones are not correct. The meet director confirmed my email asking to switch events and times, but that is not reflected on the psych sheets. Sent another email. We'll see if there's time to fix it. Looks like a lot of yard times weren't converted to meters either.
Back in the water:
1000 FR Easy
1000 FR Pull
10 X 50s BR @ 1:00
500 Warm down
Felt slow and sluggish, I guess it was all that pie this weekend. The kick sets felt pretty good but swimming was just not there today
5x100 @ 1:40 Free descended as usual from 1:35 to 1:28
500 @ 8:00 Free with paddles and bouy felt slow here 7:10
8x100 @ 1:35 Free held 1:25's
2x500 @ 8:00 Free with paddles and bouy ok on this went 7:00 and 6:48
8x25 @ :45 Free every 3rd Fast went :16 and :17 on the fast ones just could not get moving
500 @ 8:00 Free with paddles and bouy went 6:50
8x25 @ :45 Free Kick every other Fast went :28, :28, :26, :25 on the fast ones
200 free kick every 3rd 25 fast
5x50 @ 1:15 Free Kick 1/2 Fast 1/2 EZ
350 Free EZ
Total of 4500 yards
Swam at the North Myrtle Beach Aquatic Club this time. Got in a good work out despite an 84 degree pool. Needed to work off the Thanksgiving spread.
8x50 @ :55 Free
5x100 @ 1:40 Free
3x200 @ 3:00 Free
4x100 @ 1:30 Free
4x50 @ :45 Free
800 Kick with fins 1/2 free 1/2 fly on back
800 Free with paddles every 3rd 25 Fly
8x25 @ :45 Fly with Fins Fast
5x100 @ 2:00 Fly kick with fins on back
8x25 @ :45 Fly with Fins Fast
400 Free EZ
Real good ab workout with the fly kick on back. Really pushed the kick sets.
Won't be swimming this weekend since the kids want to shop and go to Magic Quest to play. Back to normal on Monday.
Missed w/u due to excessive talking
6 x 100 (they were supposed to be drill I mixed in drill and swim to warm-up)
5 x 200 50 free/100 stroke/50 free (my lane of drop dead sprinters and I decided to be lazy and went on 3:20 instead of 3:00) I did fly/IM(sans breast)/ IM(sans breast)/fly/ 50 fly/50 back
200 kick stroke/free
3 x 300 pull (yuck!!!)
8 x 25 IM order on 1:00
just over 3K
Darkness, then stadium lights
Steam rises and swirls
Shivering in the cold
And in one swift leap
Feel the magic of water.
20-25 minutes of RC/stretching
100 fly drills
8 x 75 kick, 20 RI
EZ, fast, EZ by 25
4 x (4 x 50) on 1:10
4 of each stroke, reverse IM order
EZ, build, fast, EZ
wore fins on fast ones, went 26, 35, 27.5ish, 28ish
50 breast AFAP from push (just for fun),
(PB is 41.5 from last year when I cramped and flutter kicked part of the way. My BR kick is just awful. No propulsion from it whatsoever.)
4 x 25 free AFAP with fins, 50 EZ after each 25, no interval
Total: 2400 meters
Updated November 29th, 2008 at 01:26 PM by The Fortress
Took yesterday off. Resisted going running. Then successfully resisted going to the turkey burner spin class this morning. Miss cross training ...
Went to the gym ...
20-25 minutes of RC and stretching.
Swim, SCM, solo:
200 IM drill
4 x 100 fly drill
(2 x left arm, right arm by length,
2 x 2 left arm 2 right arm, 1 full stroke)
6 x (3 x 25)
easy speed fly, UW shooter, EZ
Then I did Jonathan's set from the "Fun & Fast" thread, minus one fast 50 because my daughter couldn't stand watching me swim anymore. lol. But I reversed the amount of recovery swimming to increase as I went along. I was swimming against a bare wall with no gutters, so my times seemed slightly slower than yesterday.
50 fast with finz: back, 28ish
50 fast with finz: free, 26ish
(horrible side winding turn, need to practice race pace freestyle turns next week)
50 fast with finz: backstroke kick, 27.5ish
50 fast with finz: backstroke, 28-29 ish, scrapped along the bottom for awhile after the turn cuz the pool was so shallow
100 dolphin dive
Total: 2650 meters
Trying to shift into taper mode a bit. Taper is frustrating for me. I dislike tapering because I feel exercise deprived. I also really have no clue what I'm doing and am still experimenting. I've tried Ande's 2 week taper plan before, but I've felt over tapered from it. (At 6'4", he probably needs more tapering than a 5'4" girl with less aerobic base.) So I'm trying to reduce yardage a bit, eliminate any hard aerobic work and carry on with speed work. I'll start really loafing the middle of next week or so.
Heading off to visit Jim Thornton and visit my favorite boutique in Sewickly.
Updated December 2nd, 2008 at 02:38 PM by The Fortress
Since the city pool is closed until after the New Year I will be swimming 3-4 times a week in a hotel pool. It's short (about 12.5 meters), hot (probably close to 90 today), and not very clean. But there are no other options except to not swim at all for a month.
200 free/200 back
6 x 50 kick alternating dolphin and flutter by 50
8 x 25 free with fists
8 x 25 back with fists
8 x 25 fly
8 x 25 breast
6 x 100, odds back evens free
Because the water is so hot I'm not swimming very fast and taking lots of rest. My main goal for the next month will be do work on technique.
Since the pool is closed for the rest of the year, and Gold's Gym is closed today, and I don't (won't) run, my only workout today will be at the dinner table.
Happy Thanksgiving to everybody in old people swimming land!
I'm very thankful for a lot of reasons - family, friends, a roof, food -as we all are, but AQUATICALLY, here are the things that I'm thankful for:
My brother (Linc) and his wife that swim masters. It's always great to see them at a swim meet.
My partner (Kari) because she swims masters and has become quite good for never having had a background in swimming.
My distant and near team-mates - Go Mud Sharks and Rio Grande!
My competition and my friends: The swimming dentists (Bobby and Geoff) - both of whom are backstrokers - one who is 10 inches taller and the other who is 3 inches shorter - thanks for the great races!
Also Thanksgiving day wishes to bunch of other guys that I love to race and race with: Bill A. and Eric vdB (the bay area boys), Fred F (whose heart is in S.F)., Rick A (from the frozen wasteland), Tom R. (LaLa Land), John M (who beat cancer), Scott S. (best smile award):
the thrill of competing against you guys makes me feel really and truly alive!
Other odd things that I'm thankful for:
A cold pool on a hot day
A warm pool on a really freezing cold day
The beauty of water
Being the first to jump into the pool
Finishing (anything) - including Thanksgiving Day dinner.
Best wishes for Thanksgiving!
so, this entry isn't going to be much about swimming....but anyway:
i have been prescribed a series of cardio and pulmonary tests these past few weeks after a routine physical revealed some anomalies on an EKG. long story shortened...... a nuclear stress test has revealed that i have an ASD
Atrial septal (A'tre-al SEP'tal) defect (ASD) — An opening exists between the heart's two upper chambers. This lets some blood from the left atrium (blood that's already been to the lungs) return via the hole to the right atrium instead of flowing through the left ventricle, out the aorta and to the body.
the back flow seems to be the cause of some pulmonary hypertension....(thats bad) and i think it will need to be repaired in the very near future.
my swimming goals for the year are now under reevaluation and my more immediate goal is to outlive keith richards.
my cardio doc just suggested that i take it a bit lighter in the pool for now.......i wonder if i'll be ready for my 4400yd birthday fly set (lol).
happy ****ing thanksgiving!
please pass the string-beans.
Drove to Pittsburgh last night in the snow. Wish I had been heading south ...
Swam at the Rivers Club in downtown Pittsburgh. Three lane 3 foot deep pool. But it was SCM, and had backstroke flags, a pace clock and I had the pool to myself. So I was a happy camper. Definitely beats the Y!
Before swimming, I did an hour of very light weights and core work. Then hit the pool. I modified one of Chris' taper workouts. I saw he did the same one today in its more studly form. LOL
750 variety swim, kick, drill
4 x (4 x 50) @ 1:15
1-3 descend to fast, 4 easy
Did 2 sets fly and two sets back
Wore finz on the fast ones
Went 28 and 27.5 is on back and the same on fly. Couldn't SDK too deep because the pool was so shallow.
20 x 25 kick
Odds fast, evens easy
(5 fast UW shooters on stomach, 5 fast backstroke)
50 AFAP back, 27ish
Total: 2100 meters
Day off tomorrow. Sorely tempted by the 90 minute "turkey burner" spin class with the Tour de France on the big screen on Friday, but trying to resist. Thought I was going to to enjoy a week or so of rest, but, no, not feeling the love.
Updated November 28th, 2008 at 07:07 PM by The Fortress
1 x 300 swim, 200 free/100 back
4 x 50 kick on 1:10
4 x 50 drill
8 x 25 free on :30
4 x 250 back on 4:30 for #1-2, 5:00 for #3-4
1st 250: 200 strong, 50 EZ
2nd: 150 strong, rest 10 sec, 50 FAST, 50 EZ
3rd: 2 x 100 strong with 10 sec rest, 50 EZ
4th: 4 x 50 strong with 10 sec between each, 50 EZ
Get times on the 200s, descend 1—4 (went 3:00, 2:55, 2:50, 2:50)
1 x 100 easy
6 x 50, 2:30 for each two 50s
odds are off the blocks FAST
evens are EZ
Did #1 free - :30, #3 fly - :35, #5 back - :34
1 x 300 easy swim, did a mix of free, breast, back
Total: 2600 yards
Today is the last day the city pool will be open this year. It will re-open January 5, 2009. For the next 5 weeks I will be swimming at a hotel pool. It's hot and not very clean and it sucks.
Oh well! I'll be doing a lot of spinning, weights, and yoga during the next month.
Spinning at noon today for about 45 minutes. Will do weights tonight. Off tomorrow.
Updated November 26th, 2008 at 04:34 PM by poolraat
My left shoulder has been an issue today but as long as I paid attention to proper form I was ok. But we all slip once in a while back into the old bad habits especially on a sprint OUCH!
20x50 @ :55 Free 5EZ/1 Fast 4EZ/1F 3EZ/1F 2EZ/1F 1EZ/1F on the fast ones went 37, 36, 37, 37, 35
25 @ :30 Free FAST went :16
3x100 @ 1:40 Free
50 @ 1:00 Free FAST went :35
5x100 @ 1:50 Free
75 @ 1:30 Free FAST went :54
8x100 @ 1:55 Free
100 @ 2:00 Free FAST went 1:14
15x50 @ :55 Free every 3rd 1/2Pull 1/2Kick
400 Kick with Fins
Total of 4000 yards
Ready for some turkey tomorrow then on Friday morning I am going to check out the North Myrtle Beach Aquatic Center since I am visiting my parents for the holiday.
I poached this from Leslie's blog and modified it slightly
300 warm up, did half free, half back
6 x 50 kick on 1:10, odds dolphin on back (ave. :55), evens flutter on back (ave. :50)
6 x 50 drills, all 6 were free EVF drills
8 x 100 on 2:00
alternate backstroke and freestyle, (ave. 1:23 on back, 1:18 on free)
Do the fast fly on 1-2 breaths, think easy speed
Do the 25's on 1:30 for each 2
8 x 25 fly as odds very fast, evens easy
8 x 25 back as odds very fast, evens easy
500 easy swim, did as 200 free/200 back/100 IM
Total: 2700 yards