We are having more long course fridays now. This is a nice change of pace and with the kids gone to Sectionals I used one of the GCAT lanes today. I didn't want to scare off the guy that was apparently intimidated by me last week. Next week he'll just have to get over it and join me or go home like he did last week.
500 free kick w/zoomers
10x100@1:45 free w/paddles & bouy held 1:34's
4x200@4:30 w/zoomers #1 fly, #2 back, #3 free, #4 breast as 50 rt/50 lt/50 kick/50 swim on br 100 pull/50 kick/50 swim
200 free w/snorkle
Total 3000 meters
Oddness, my shoulder doesn't hurt today. Very odd
5 x 100 pull @ 1:30
4 x 100 kick @ 2:15
5 x 300 @ 5:30 or 6:00, alt stroke/free by 50
3 x 500, pull no paddles, pull w/paddles, and breast/free (cool down)
total: 4700 LCM
Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!
200 w/buoy and snorkel
200 IM drill/swim by 25
Add fins for the following set
2 times through (round 1 bk, round 2 free)
4 x 25 fast kick @ 35
50 swim @ 60
4 x 25 fast kick @ 30
2 x 50 swim @ 60
4 x 25 fast kick @ 25
3 x 50 swim @ 60
4 x through choice (went IM order by round)
50 drill @ 1:15
50 build to sprint @ 1:15
3 x 25 sprint @ 45
7 x 200 @ 3:00
#1 neg split by 5
#2 neg split by 7
#3 neg split by 10
#7 all out for time
Easy 1200 with a couple up tempo 25s. I sent more time in the hot tub than in the pool! Off to VA. Looking forward to seeing all my PV friends!
This morning winter was back, with 20-degree temps and gusty 25mph winds. I braved the beastly conditions and walked over to John Jay in the dark for the morning TNYA workout, and was glad I did. Brad was on deck with a fun workout, and I had two great lanemates for the following:
400 pull w/ paddles @ 6:00
3 x 100 FR @ 1:30
4 x 50 IM order @ 1:00
4 x 25 kick @ :35
[When I coached Tuesday, the main set had several iterations, and after the first go-round I encouraged the swimmers to come up with one thing they wanted to do better the second time through. I decided to take my own advice this morning, and resolved to keep my 100s FR all 1:18 or under on the second go-round. (The first time I had descended from 1:21 to 1:18). I made them, but just barely!]
4 x 75, done as
25 FL / 50 BK @ 1:2525 BK / 50 BR @ 1:2525 BR / 50 FR @ 1:2575 FR @ 1:05, 1:00, :55 (interval gets faster each round)
[I varied the pace as follows:
Round 1: ST 75s moderate; all-FR 75 fastRound 2: ST 75s = 50 fast / 25 easy; all-FR 75 fastRound 3: On ST 75s, sprinted middle 25 + turns; all-FR 75 fast
400 swim with pull buoy at ankles [I compromised on calves, and did a 300]
200 warmdown + synchro swim with Hannah and Ben
My trip to Houston was cut short and I got home last night and ended up getting in early enough to have dinner with the kids and then hangout with my wife and daughter before I went to bed. Todays workout was good in that it had a much longer warm-up than we usually have and after spending over 10 hrs in a car the past two days I was sore and stiff; particularly my lower back.
3x(3x100 with snorkel on 1.20, 4x50 kick on 1min, 1x200 IM on 2.45)
8x200 on 2.25 descend 1-4 and 5-8
2x250 kick with fins stream lined with snorkel on 3mins
I enjoyed the long warm up and was holding 1.10s on the 100s, 45s on the 50s kick, and 2.30s on the IMs. On the 200s in the main set I felt good and descended as instructed going 2.10, 2.05, 2.02, 1.58 or round 1 and 2.07, 2.04, 2.00, 1.58 on the second round. We were supposed to do 4 rounds of the 250s kick but I ran out of time so had to cut it short.
Yes this was a planned breaststroke day today and my left knee held up fine.
The friday flyer may reappear if it chases people out of my lane tomorrow!
500 free kick w/zoomers
200 breast pull w/zoomers
200 breast scull w/snorkle
200 breast accordian drill w/snorkle
200 breast for time 3:42
500 breast kick w/br fins
200 fly for time 3:29
500 free broken
Total 3000 yards
500 fr, F (fins)
40 x 10 sec FK @ 95% with 20 sec static rest, S (snorkel) and board
500 FK moderate, form S and board
low 13 min
4 dives from block filmed
noticed fairly ugly flaw
10 x 13m light and snappy sprint free with 23 sec rest
My dives seem OK then it collapses near the finish of the air time - like Wile e Coyote does when gravity defeats inertia.
My arms then enter flat and downward, then the entry becomes:
legs with weights
4 x 200m run with 20 sec rest
20 broad jumps, each every 5-7 seconds
Need to maintain a mild running program in the background to stay in decent running shape for my weekend warrior requirement. Furthermore, gravity, the stress of being a parent, life and age seems to have suddenly made my build sag in many places - running might help.
Updated March 13th, 2014 at 10:00 PM by __steve__
I am continuing with sprint stuff. Yesterday I was focusing on doing IM sprints, and today is a day off and yoga. But not until I digest some of this panang, pad thai, and tom yum something or other. You know, the tart chicken soup with coconut milk.
Fly set (it's fraternity of flyers month!)
16 x 25's
Odd smooth free
even alternate drill/swim fast
I customized a boring 12 x 75's into
1 fast broken 75 IM (3 total) 25/5 seconds
so roughly, about every 4:30 i'd be going a sprint 75 IM.
You can extrapolate and say, maybe between 16-18 seconds for a 25 free to get a 100IM time. But it's not exact. Sometimes i'd be short/long on the 5 seconds. But roughly there. Well under 1:00 but well over :50. This is a great set for me. I was able to really dig deep on the last one. Was able to really engage sprinting, especially on the breastroke. But still off from doing a race-pace IM - i'd like to be closer to :50. Maybe aim for holding this set :55 to :50 as a goal in the future, without compromising the 5 seconds rest.
I'm feeling a lot better, more energy but I can tell my body isn't rested to it's peak swimming prowess just yet. Have to be careful to really rest my legs!
3 full days out of the water since the meet on Friday/Saturday for me. It felt like an eternity, but was good to get in today, even if it was just 40 minutes.
500 Free warmup - felt a bit sluggish on this
8 x 50 Flutter Kick w/ board @ 1:00 (:50s)
22 x 75 Free @ 1:00 (held most of them around :55-:57, the last few (6) were at :55 down to :52)
Not bad for a broken mile on a 22:00 total interval. I'd guess I was around a 20:20ish total add up time. Not bad considering it was little to no effort.
50 EZ was all the time I had left for
got the boot from the pool at 1:00pm!!
1500 with some bursts and up tempo 25s.
Psych sheets for the Albatross meet are out: http://www.ancientmariners.org/albatross/pyschsheet.pdf.
I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.
I am in Houston through Thursday and tried arranging my hotel so that I would be mid way between where my meetings were and the woodlands swim pool. I guess I was either tired or not focused when I made my reservation because I did not notice that I was 45 minutes from the pool which made for a very early start this morning. Despite this I had a good workout and enjoyed swimming at the CISD Natatorium which very similar to our pool in Rockwall. The Woodlands team has an emphasis per day posted on there team calendar and today was 50s. So not exactly my kind of workout but it was good just getting wet while I am on the road.
8x75 swum 50 swim on 45, 25 kick on 30
5x(2x50 on 40, 4x25 on 30)
200 pull on 2.45
2x100 pull on 1.30
4x50 pull on 45
8x25 pull on 30
I held a very consistent pace throughout this workout which basically equated to 28 per 50. I felt a little stiff during the warmup which I suspect was due to the 5hr drive yesterday but loosened up after the warmup.
The Woodlands pool is very nice and I am looking forward to swimming the zone meet at the end of the month here.
Tomorrow ow I am going to try to swim with either Dads or Rice Masters which I think are closer to where I am staying.
In January my apartment building reconfigured some office space into a small fitness room, and I was very excited to find out that they included a Concept2 erg among the machines. I hadnít rowed since the summer, but I hope I will get back into the habit now that I have such easy access to a machine. For my first short rowing workout I did the following:
5 minutes warmup + drill
4 x (500 meter row for time, 1minute recovery), desc. [2:18, 2:13, 2:11, 2:08]
3 minutes warmdown
That was itóstill I was a little sore after!
This morning I had an enjoyable swim at RB with Rondi. Iíve been having some breathing issues, so I just did a long easy swim, as follows:
1000 lcm warmup (400s, 200k, 200p, 200d/s)
800 swim, every 5th length stroke IM order
600 swim, every 4th length stroke IM order
500 swim, every 3rd length stroke IM order
300 swim, every 2nd length stroke IM order
200 warmdown + play
Next week I will be traveling to Sonoma for a week-long trip with my husbandóweíre celebrating our 20th anniversary. Afterwards I will stay over in San Francisco for a few days, and I was really excited over the weekend to find out that Iíll get a chance to swim from the Bay Bridge to the Golden Gate while Iím there! Itís about 6 miles total, but there will be a lot of current assist. It should be a fun and beautiful. Between this swim, 2 Bridges, and the stage of 8 Bridges that I'm signed up for, 3 of my first 4 swims of the season will be bridge-to-bridge affairs!
Normally I would not do the 200 fly on a Wednesday due to the floatilla of fins in the lane next to me but today they got out early! Broke yesterdays time and went 3:29 this time. I really like it wasn't that fast.
500 free kick w/zoomers
10x100@1:45 as 50 free/50 back w/paddles & bouy so no legs on the back still went 1:35, 1:31, 1:31, 1:30, 1:30, 1:30, 1:30, 1:29, 1:29, 1:29
500 free kick w/zoomers moderate speed
2 minute break
200 fly for time from push 3:29
500 free broken
Total 3200 yards
Had a busy day, starting with new tires this morning for the van, then coming home to work on a Bible class paper (oh, I was pleased to receive a 95 on my Bibliology paper from a few weeks ago), then went to Chapel. I was able to play the drums, adding that element to the praise and worship team for the first time. Then I watched my niece for a couple of hours before heading to visit my 92 year old Nana - a great time! Dinner on the way home then practice:
200 Fr/4 x 50 kick/4 x 50 drill
4 x 50 Quarter's Strong on 1:10
100 non-free swim
4 x 25 sprint ~ 1:00
1 x 25 AFAP
1 x 50 EZ
1 x 50 AFAP (:28)
2 x 50 EZ
1 x 75 AFAP (:46)
3 x 50 EZ
1 x 100 on 90% (1:01)
4 x 50 EZ
200 IM drill and out
(Masters/Rec/1950 yds/60 min)
I was able to loaf tonight under the guise of tapering, so GregJS did a bunch more. I'll get in another quick swim Friday morning before heading to Boston for the weekend, and the 1650 on Saturday afternoon.
I am heading to Houston with work later today and had a long day yesterday with a mad rush to pack and figure out where I am swimming in Houston. I emailed the Woodlands and despite it being about 20 miles from where my meetings are I think that's where I am going to try to swim.
I had a good nights sleep and despite being awake before the alarm was scheduled to go off I was tired. Today's workout was pretty much a recovery workout with a little bit of race pace work.
1000 with snorkel
8x200 pull on 2.25
16x25 race pace 500 for first 8 and 200 for next 8 on 40
8x150 kick on 2.45
I held 14 highs to my feet on first 8 and 13s to my feet on the last 8.
4 x 50 fly drills
2 x 50 double shooters w/fins + 50 EZ
2 x 50 burst + cruise
2 x 30 burst + cruise from the blocks
2 x (25 AFAP w/fins + 75 EZ)
Started off my 5 days of rest with a day off yesterday. Today, I didn't feel great in the water, but my 25s were very fast. I think I'm done going off the blocks to try to rest the legs. I am feeling more positive about the meet. Unlike NE Champs, I am not over rested and have been doing weights. I also recall that for two of my starts at that meet my hands were not in a streamline position on the dive; that no doubt added a couple tenths to my 50 times.
Still no psych sheet for the Albatross meet.
Updated March 11th, 2014 at 04:13 PM by The Fortress
"Central Section Region VIII Championships Day #4"
200 FL - 2:03.18 (26.73/30.27/32.34/33.84) - Well as you can see, I finally hit the wall around the 125 mark. All the racing and the physical/emotional/mental stress of this past week (it's been crazy in more ways than one) finally caught up to me. I had really wanted to break the 2:00 barrier. I took it out fast enough to do it, I just died coming home.
Now for a week of rest away from the pool. Then it's time to decide what's next.
Updated March 12th, 2014 at 01:52 PM by Calvin S
Every time I have done the 200 fly at the end of practice from a push I always do exactly 3:32, but not today! 3:30 and I could see I was out in 1:45 at the 100. The next time I will do this will hopefully be thrusday when I have my own lane.
500 free kick w/zoomers
8x25@:45 fly w/paddles & bouy took 2 25's to get my stroke correct
8x25@:45 fly scull drill w/snorkle
8x25@:45 fly torque drill w/snorkle & paddles
200 1 arm fly drill
200 fly for time 3:30
300 free kick w/zoomers
Total 2500 yards
Busy weekend at work and I was not feeling the greatest, so I was happy to finish today at 2pm and not have to return until Wednesday morning. I have a drum set in the basement that has not been played in years, so I have loaned it to the college for their Chapel services. I'll be able to play there as well, so that is a plus.
After supper I went to the pool for a 30min swim, going back to some taper workouts from past seasons. Didn't quite get through the whole workout tonight, but did run into GregJS and had a good chat before swimming.
200 FR/200 IM drill/200 Back
- 50 DPS, :10sr into
- 25 AFAP into 25 EZ, into
- 100 kick
100 loosen and out
(Solo/Rec/1300 yds/30 min)
Normally this workout calls for a round of Quarter's Strong and some 4 fast 25's, but I needed to get out so that I could attend Men's Group tonight. I'm feeling good in the water, although a bit too bulky in the mid section.
I am only swimming distance day at Harvard this year, which is this weekend. The link is: http://meetresults.com/2014/nelmscscy/ I will submit a split request for the 1000 so I can make two swims out of one, and am actually thinking of a 500 request as well. I opted to swim in the shallow end of the pool, which means an in water start. Not too sure of expectations for the swim, as the one time I swam the mile it was scm in Maine with jbs. I'll swim this one a bit differently, and be surfing the forums for ideas on how best to attack it (before it attacks me).