Swim/LCM @ Pitt:
4 x (25 scull + 25 swim w/paddles)
4 x (25 shooter + 24 EZ w/fins) @ 1:10
--One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.
4 x (25 drill + 25 swim w/fins), IM order @ 1:00
8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
4 x (50 AFAP w/fins + 150 EZ)
1 = fly (26 flat)
2 = breast ( 30 flat)
3 = kick (28 flat)
4 = back (28 flat/low)
-- missed one 100 recovery
Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:
12 x 50, 8 of them back w/paddles @ 1:15
2 x 50 kick @ 1:00
-- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.
Total: 3300 m
200 FK with board and snorkel
30 x 50 on 1:00 as:
12.5m AFAP flutter kick / 37.5 easy free
Back about 30% better than yesterday.
My kids are 17 and 15, girl and boy respectfully. The greatest challenge I have ever experienced is being the best parent for them that I can. Sometimes it seems like I have no idea what I'm doing.
This week I was in South Korea with work. It is a very beautiful country with amazing history, culture and unbelievable countryside. Seoul is very hectic and crazy like most major cities with a very interesting mix of old and new, eastern and western influences. I must also say it is by a long way the cleanest major city I have ever been to.
Ahead of the trip I made arrangements to swim at the Seoul Olympic pool but due to a number of things I was only able to swim once the entire week. The company we are partnered with decided to upgrade our hotel arrangements which was very nice of them but it meant I was even further from the pool. Due to breakfast meetings the first few days I was unable to swim early and then we had all day meetings. One of the days we drove 2 hrs south to Sejong the new city where many of the government ministry's are being relocated. I did a couple of 4-5 mile runs the first couple of days which made a nice change but also meant I hurt in areas I don't normally hurt, like my calfs. On Wednesday I started to feel flu like symptoms coming on. We had a conference our partner put on Thursday and I don't know how I got through the day but somehow I did. On Friday I had to excuse myself from meetings and spent the day sleeping at the hotel. Saturday before we left I was determined to get a swim at the Olympic pool and I swam a short swim which was awesome. I swam Olympic trials in 88 and had friends who made it to the games that year and it was very inspiring to be able to swim in the pool. The facility is looking quite old but still well worth the visit and something I will remember for a long time.
I arrived back last night and despite still having some head congestion I feel much better and it's great to be home. I am really looking forward to getting back in the pool this week and getting refocused on my swimming. Worlds are just around the corner and I need to start ramping up my efforts.
My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.
Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.
250 free kick w/zoomers
interupted for instruction
250 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
200 free kick w/zoomers
a breif conversation with Tom Dunlop answering training questions
300 free kick w/zoomers
500 free w/snorkle maintain 6 beat kick
Total 3000 yards
Now it is time to put my training plan together for Long Course Nationals and figure out my events.
Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.
6 x w/fins
75 back w/paddles @ 1:30
50 double shooter @ 1:00
6 x 100 w/paddles
odds = back
evens = free
I was relieved when I came in and it was long course! I even had my own lane most of the time.
4 x 25 scull + 25 free w/paddles
4 x 25 shooter + 25 EZ w/fins @ 1:15
4 x 50 burst + cruise
4 x (25 AFAP + 75 EZ)
5 x (50 AFAP w/fins + 150 EZ)
1 = breast (29 high)
2 = fly (26 mid)
3-4 = backstroke (28 low)
5 = kick w/board (28 flat)
8 x 50 DPS backstroke w/paddles @ 1:15
Total: 3250 m
Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...
I've been in the pool fairly consistent of late, though not blogging about most of it. Probably swimming 3 days a week for the most part, but I'm trying to ramp it up a bit for my upcoming USAS meet here in two weeks.
I went in this morning to swim again with Jared, who is great to train with, though he didn't show up this morning...his mom said he'd be there tonight, and since I wasn't working, I made plans to come for a second swim.
10 x 100 Free @ 1:30 warmup
8 x 100 flutter kick w/ board @ 1:55 (held 1:35s)
10 x 100 Free Pull (75 Pull/25 Scull) @ 1:30 (1:25s)
8 x 25 Fly @ :30
8 x 25 Fly @ :30
3300 Yards in the morning
PM Workout 5:00 pm:
This was with Jared...he was my rabbit, but I also kept him going too. He trains solo now too, and welcomes the training buddy.
4 x 400 Free @ Desc Interval (5:10, 5:00, 4:50, 4:40)
I went 4:35/4:38/4:40/4:43
Jared was about 1/2 a length ahead of me till the last one when he was nearly a full 25 up on me. I'll let it slide though...he's only 16. I was a hurting mother by the end of this, but it was good.
400 Free broken at 25s w/ pushups
1st length, 1 pushup
2nd length, 2 pushups
etc., etc. Up to 16 lengths
We started dying around length #10, over halfway done with the swim, yet barely into the heavy back half of the dry land. Couldn't actually do all pushups in each series without a break or two!
6 x 100 Flutter Kick w/ board @ 1:55 cruise
7000:Yards for the day, and a god-awful amount of pushups!!
PM only LCM + Weights
400 swim w/ fins + snorkel
4x150 @ 2:00 pull w/ buoy + paddles + snorkel
6x50 @ 1:00 k/dr/sw FL
200 @ 3:00 50 FL STRONG/150 AE FR
6x50 @ 1:00 k/dr/sw BK
200 @ 3:00 50 FL/BK STRONG/100 AE FR
6x50 @ 1:00 k/dr/sw BR
200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR
500 EZ kick w/ fins + board
1x10/2x15 DB shoulder press (20, 35, 35)
1x10/2x15 DB single-arm bicep curls (20, 30, 30)
1x10/2x15 DB triceps extension (30, 45, 45)
1x10/2x15 DB single-arm row (30, 45, 45)
1x10/2x15 DB bench press (25, 40, 40)
2x 3x10 "empty cans" (10, 10)
3x15 hip abductor (110)
3x15 hip adductor (110)
500 FK with board and snorkel
20 x 25y on 0:40 burst FK and cruise with board and snorkel
50 free moderate with one breath
2 x start + B/O + 3 strokes
On second one in mid air my lower back had a high voltage jolt of pain. crawled out - ice, ibuprofen, icy hot therapy LOL
12 X 100
4 on 2:00
4 on 1:45
4 on 1:40
2 x 100 kick 2:30
6 x 50 kick--25 fast/25 moderate-- 1:15
4 x 50 1:00
prepare for broken 200's
3 x 200 Broken @ race pace 7:00
Broken :10 @ 100
4 x 300 pull 5:00
WARM DOWN: 4 X 50 easy
200 Fr/200 IM drill
400 Shark Swim
4 x 100 on 1:25 (75 Fr/25 Bk)
4 x 50 (25 Fr DPS/25 IMO Fast)
200 loosen and out
(Solo/Rec/1800 yds/35 min)
In before work.
Today I was in the mood for a good distance set. There were 2 lap lanes so I only had to share for a short time with a swimmer I know Daves and he waited for me to go on my intervals or moved out of my way when he knew I was coming thru.
Did a nice long set the goal was to hold my 1:36 pace per 100 and I nailed it today holding between 1:31 and 1:34. This is a good indication that my training for the 1500 will be better than last year.
I have also been weightlifting twice a week for the past 2 weeks. I may up this to 3 times. This weekend I am going to plan out my long course season.
500 free kick w/zoomers at good pace
15x100@1:45 free w/paddles & bouy holding 1:33's form most
200 free kick w/zoomers
300 free w/snorkle and maintain 6 beat kick
200 free EZ
Total 3200 meters
WARMUP20 x 25 on 0:30 free
18 - 21 strokes18 - 21 seconds
16 x 7.5 on 0:30 breakout to stroke drill (+7.5 glide)
6 x 7.5 on 0:20 breakout to stroke drill (+7.5 glide)
4 x 25m FK on 0:30
23, 24, 27, 27
I have quite a short stroke for being 6'1" with armspan of 6'4". Tried to lengthen it a few times during warmup but the time didn't change and I was more spent afterwards. Not sure improving my SPL would make me a better sprinter.
Breakout drill seems to be helping
If I can make 5 x on that kick set, it would be a sure sign of progress.
Shoulders, triceps, abdominals
5 vertical jumps with (4) bands (back started hurting)
20 jumps from seated position with (4) bands resting 15 seconds between each jump
Updated May 15th, 2014 at 10:39 PM by __steve__
Swim/SCY/Solo @ Pitt
100 fly drills
8 x 25 shooters w/fins @ :45
6 x 25 burst + cruise @ 1:00
10 x 25 @ 100 pace @ :40
50 EZ @ 1:30
R1&2 = fly, R3= back, R4 = breast, R5 = kick
5 x 50 DPS back with paddles
I didn't want to kill it with a lot of AFAP work today bc I'm hoping the pool will be set up long course tomorrow. Still, I was plenty tired by the 5th round of the USRPT type set. And it probably has some value for long course 50s.
Glad to see the Charlotte Grand Prix is on TV Friday and Sat nights!
2 X 200 3:20 3:00
4 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:30
8 X 50 kick 1:05
Even 50's fast
1 X 200--50 stroke/50 free-- 3:30
1 x 100 stroke 2:00
1 x 50 stroke 1:30
2 x 100 free 1:45
2 x 50 free--fast-- 1:15
WARM DOWN: 4 X 50 easy
Had a few tense moments when the muscles of my lower back just tightened up. Managed to get thru it.
Long Course season starts tomorrow, my short course days will only be when I have to swim at the Y in the bathtub.
500 free kick w/zoomers
5x100@1:50 back w/paddles holding 1:40's
5x100@1:45 free w/snorkle, strapless paddles maintain 6 beat kick went 1:30, 1:30, 1:30, 1:29, 1:28
500 free kick w/zoomers every 3rd 25 FAST!
2x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
300 free EZ
Total 3200 yards
Q: What do successful coaches do beyond writing a good workout?
A: Often, the Masters coach is the leader of the program and has sole responsibility of managing the day-to-day affairs both on and off the pool deck. If there are other people helping to manage the off-deck responsibilities of the program, list and define the roles and responsibilities of each position in a written document. Meetings with all coaches, club leaders, and program support staff should be scheduled often to insure the duties of each role are being carried out to the satisfaction of the entire group.
Once you have established what your role and responsibilities are as the coach, begin to list how you will fulfill those duties. Most successful Masters coaches across the country are responsible for the following:
Knowing your athletes. Do you know your athletes' names, goals, motivations, and outside interests? More importantly, talk to each swimmer during every practice.Being supportive. Adults want to be treated with respect, and they want to have a positive experience during their time with you and your program. If they have a negative experience, they might not come back. Celebrate their accomplishments without pointing out their failures.Embracing all swimmers. Adults choose to swim for a plethora of reasons and will show up with varying degrees of proficiency. Welcome swimmers of all ability levels and backgrounds.Creating a seasonal plan. Keep a chart of all the events your athletes will be participating in during the year, including USMS ePostal events, pool competitions, open water swims, and triathlons. Write your workouts with the purpose of preparing your athletes for their scheduled events.Planning events. Hosting events such as stroke and turn clinics, swim meets, virtual events, open water swims, and fundraisers provides opportunities to challenge and educate. Encourage 100 percent participation in each club-hosted activity, whether it's a meet or an off-site social.Making swimming fun. As a Masters coach, you have the ability to make a positive impact on each swimmer you coach. Showing enthusiasm with words or gestures on deck is the first step in making swimming fun for your athletes. Smile, and you'll probably get one in return.
Updated June 25th, 2014 at 12:32 PM by Bill Brenner
Abstracted from Fortress's Tuesday workout main set. Instead of going 3x, I only had enough time for 2 x (8 x 50).
Short fins on throughout, active stroke was free (as usual)
2 x (8 x 50) as:
15 AFAP / 35 easy on 0:00
25 AFAP / 25 easy on 1:15
AFAP - hypoxic
50 easy drill on 1:15
35 AFAP / 15 easy on 1:15
broken at 25m then went 10m on the 0:15 (1:30)AFAP's hypoxic
50 easy drill on 1:30
50 AFAP on 1:30
broken at 25m, 2nd 25m on 0:15 (1:45)first 25 hypoxic / needed 3 breaths on 2nd 25m
Had a few high suffer points, awsome workout for me.
Broken 50's were about 12 out and 14 back. First set was 30, and second about 31.
This set gave some structure and method back into my workout. But I am admittedly glad I didn't have time to do a third round.
Yesterdays B/O drills seemed to add something to them today
Updated May 14th, 2014 at 09:13 PM by __steve__
PM only Weights + LCM
1x10/2x15 RDL (70, 80, 80)
1x10/2x15 back squat (95, 135, 135)
1x10/2x15 single leg curl (40, 60, 60)
1x10/2x15 single leg extension (50, 70, 70)
2x(3x10) "empty cans" (10, 10)
**I did not have time to complete my normal leg workout.
4x150 @ 2:15 k/dr/sw w/ fins
3 @ 1:20
1 @ 1:15
8x25 @ :30 V.S.
2x200 @ 2:50 1st 50 STRONG
3x150 @ 2:05 2nd 50 STRONG
(50 EZ to get to other end of pool)
4x100 @ 1:15 last 25 STRONG w/ fins
AM only LCM
"Spring Splash Invitational Day #3"
100 BK - 1:13.97 - No touchpads at the far end of the pool so no 50 splits. I actually felt pretty good with this race. I haven't swam a 100M BK in about as long as the 200 BK from yesterday. What this time tells me is that I could DEFINITELY take my 200 out faster than a 1:21 (although the 200 FL before is mostly to blame for that I am sure). I definitely think without the fatigue in my legs from weight lifting, I could be under 1:10 in this race for sure!
2600 assorted warm-up and warm-down
Updated May 14th, 2014 at 09:57 PM by Calvin S
Tuesday: Swim/SCY/Solo @ Pitt
100 fly drills
6 x 25 shooters w/fins
8 x 25 burst + cruise @ 1:00
3 x (25 AFAP + 75 EZ)
extra 50 EZ
3 x (8 x 50 w/fins) done as:
1 x 50, 15 AFAP @ 1:15
1 x 50, 25 AFAP @ 1:15
1 x 50 EZ @ 1:15
1 x 50, 35 AFAP @ 1:15
1 x 50 EZ @ 1:30
1 x 50 AFAP @ 1:30
2 x 50 EZ @ 1:30
R1 = back, R2 = breast, R3 = dolphin kick w/board
Didn't have time to do any more (and was beat anyway) because I had a long overdue massage scheduled.
Spent another two hours in the garden today and then hit the gym. I strained my front right shoulder a bit with the weekend gardening blitz. Probably all the digging up of old/overgrown plants. So I layed off any pushing, pressing or overhead pulling.
RC/scap ex, 10 min
explosive leg press, 175 x 1 x 15, 190 x 2 x 15
hip abductors, 110 x 4 x 8
seated row negatives, 80 x 1 x 8, 90 x 2 x 8
explosive leg extensions, 90 x 1 x 15, 105 x 2 x 15
back extensions w/plate, 25 x 3 x 10
kneeling ab crunches, 110 x 2 x 20
power wheel roll outs, 2 x 15