SCY@Fort Myers Aquatic Center
Air temp 68
Sunny, blue skies, humidity at 65%
200 FR DPS-6
900 FR 3(100 K/scull, 100 CU, 100 DPS-6) w/snorkel
20x50 on :45, best average, w/snorkel-agility paddles
---300 as 50BK/50FR DPS-6
200 BR K/bd
400 BR as 4(25K, 25/2K-1P, 50S) w/snorkel
2(4x25) on :50, *18s/17s
200 BK K w/SDK-8
200 BK as 25 DA, 25 DPS-6
3(100 on 1:40, 2x50 on :50, 4x25 on :40)
200 DK w/bd
400 Fly as 4(50DK/scull, 50/1RA-1LA-2Swim) w/snorkel
200 Fly as 2(25RA, 25 LA, 50 SDK-6, DPS-6)
2(4x25 on :40 w/SDK-8) *14s/13s
6x100 FR on 2:30, AFAP best ave, fins-aglity paddles
Negative by 50 on :30, Total Time is +1 as #2 flip turn
*27-26/54, 26-26/53, 26-25/52, 26-25/52, 26-24/51
500 FR DPS-6
Did two quality FR sets as Set 1 and Set 5, one strong BK set as well as basic stroke drills work with 25s for BR and Fly.
RC/scap ex, 15 min
explosive leg press, 195 x 3 x 12
fast free punch on cable machine, 40 x 3 x 30
straight leg hip flexion on FM machine, 25 x 1 x 15 each leg, 30 x 2 x 8 each leg
skull crusher, 50 x 3 x 8
extreme angle iso squat w/20 lb kettleball, 5:00
knee tuck jumps, 10
standing long jumps, 10
med ball slams, 10
flutter kicks on bosu,100
Captains chair leg raises, 2 x 20
power wheel roll outs, 15
power wheel pike ups, 15
8 x 50 w/agility paddles @ :15 RI
-- 25 scull + 25 alternate free and back
8 x 25 back shooters w/MF @ :40
25 EZ w/board @ :40
8 x 25 back shooters w/MF @ :35
25 EZ kick w/board @ :40
8 x 25 belly shooters w/MF @ :40
25 EZ kick w/board @ :40
8 x 25 right side shooters w/MF @ :40
25 EZ kick w/board
I had a narrow escape at the pool today. Another kid induced code brown closed the pool, second time in a week. I only had to wait 10 minutes to get in the pool. But if I had come at my regular time intending to do a full workout, I would've been screwed. I spoke with a lifeguard, two instructors and the front desk. They were all shocked at my idea of banning the offending kid/parent for a period of time. It's a kid centric world here in metro DC.
We're expecting a storm tonight. I really hope the forecasters are wrong. I'd hate the pool to be shut down.
I had much more energy today. Feel about 90-95% with just a lingering cough and congestion. Glad I got in 800 yards UW.
Swam w/ Dave and Dave. Dave C joined us at the end once Ray and Keith were done w/ their workout.
700 Warm up
3 rounds of:
* 4 x 75 - 1:00
* 200 Pull - 2:30 (2:20, 2:13, 2:08)
* 6 x 25 - :40 (2 fly, 2 bk, 2 br, easy/hard)
1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did br kick. Got ahead :40s and finished the last 600 all br kick. Had :15s left and the end.
1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did NO br kick. Once the 1:30 pace caught me, I fell into a 25 kick/75 pull, 50 kick/50 pull pattern.
100 Hard - 1:20 (1:09)
100 Easy fly - 2:00
100 Hard - 1:20 (1:10)
100 Easy back - 2:00
100 Hard - 1:20 (1:08)
100 Easy br - 2:00
100 Hard - 2:00 (1:05)
200 Cool down
This is an altered version of one I stole from jaadams a long time ago. I had written it down and found it in my "folder of swim stuff". I believe that James pulled a third round and my intervals aren't nearly as fast as his.
My short version
200 IM drill
2 times through
-- round 1 free , round 2 IM
200 @ 2:50 , 3:15
50 relax @ 60
150 @ 2:10, (fl,bk,br) 2:30
50 relax @ 60
100 @ 1:25, (fl,bk) 2:00
50 relax @ 60
50 @ 40, (fl) 50
4 x 75 r/10 (25 stroke/50 free) EZ
2500 and off to work
i needed this one after my sloppy performance last night. Freestyle felt much better and I actually swam pretty fast for me and should have tightened the intervals a little more and then utilized the 50's relaxing more. Thanks for the workout James.
I pulled out my monofin today and I forgot how different it is to swim with. I also have to change my tempo some when I use it. Don't get me wrong that is a good thing.
500 free kick w/zoomers moderate pace
500 Free w/strapless paddles, bouy and snorkle
8x25@:45 shooters w/monofin lung capacity gave out on last 4
3x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:00, 2:53, 2:44
200 fly kick on back w/monofin
500 free w/snorkle maintain a moderate kick
total 3000 yards
I took off the last 3 day weekend worth of swimming, and I really felt it in my swim tonight! My club team was at its Champs meet over the weekend where they ended up placing 3rd in the LSC. Very very nice improvement in the past year.
Between work, stuff, and getting my mother-in-law to Seattle for her flight out to El Salvador, and the return hell-trip over Snoqualmie Pass late Saturday night, including a motel stay an hour away from home...I was a busy and tired guy. Late late night driving and heavy snow in the mountain passes and a van full of family with no snow tires on didn't make the trip fun. It was a surprise snow storm, otherwise I would've put on my studded tires for the trip. Oh well, I live to write this blog...
Most of my group was gone tonight. I'm sure John told them to take the day off after the Champs meet.
600 (25 Free, 25 V-Sit Scull)
200 Free - I did a little extra while the others were finishing
12 x 100 SDK w/ short fins @ 1:25 (1:18-1:20s)
10 x 100 Free Pull @ 1:30 - started at 1:11s, then 1:10s thru #7. Last 3 1:08, 1:06, 1:04
Mostly just aerobic...
3 Rounds of:
300 Free @ 5:00 (went ~3:35s)200 Free @ 3:00 (went ~2:20s)100 Free @ 1:15 (went ~1:05s)50 Free @ 1:00
At this point I got out. I'm dead tired...not from the swim, but from my work schedule. I'm on 10 hour shifts this week, but on Monday's the 2 mechanics (me and another) come in extra early to do the weekly calibrations on the sizer equipment and stuff...in addition to dealing with the "Monday issues". Because both of us are there early, they make it "fair", and both of us stay to the end as well, so rather than a 10 hour day, it was actually a 12 hour workday, starting at 3:30am, till 4:00pm when I left.
At least the rest of the week I'm only doing 10s, from 4:00am, till 2:30pm.
Off to bed I go...if my body will fall asleep now after the swimming...
Passed 100 miles today - about a day behind last year, but that's ok since it's fewer workouts and I have cut back my yardage the las two weeks.
Swam a 1000 yard warmup. Been doing that lately as opposed to a couple of hundred yards and I think it makes a difference. On the first 200 set swam with Ray and Keith. This may be my best 5x200 set - especially without paddles. Then on the 100 set, they wanted to do a 1:45 interval so I put on paddles and swam a hard back set - faster than I have ever swam 100 backs. Rested after that and gabbed som. Then when I started to swim again, I had tightened up. So, I had to try and loosen up. Didn't feel very good at first, but I did finish up with some good 100's.
5x100 Free on 1:30
5x100 Back on 1:40
5x200 Free on 3:00 (2:35, 2:37, 2:39, 2:41, 2:34)
5x100 Back w/paddles on 1:45 (1:15, 1:19, 1:18, 1:17, 1:16)
3x100 Free easy
2x200 Back w/paddles on 3:00
200 Free w/paddles - 2:37
100 Back w/paddles - 1:15
100 Free w/paddles - 1:09
100 Free w/paddles - 1:08
100 Back w/paddles - 1:12
200 Fr/200 Bk/200 IM drill
Kick - Swim
25 - 50
50 - 75
75 - 100
1 x 50 EZ
4 x 75 on 1:05 (stroke fast on middle 25)
4 x 50 on 1:00 (25 fast stroke, 25 ez)
150 loosen and out (Dolphin Dives in Deep - backstroke)
(Solo/Rec/1900 yds/40 min)
Long, busy weekend is over. I had to give up pool time yesterday, which I didn't want to do but chose to in order to keep general peace in the family. After leading the service at a local nursing home in the afternoon, I did make it to basketball. My new shoes are holding up well and leaving me less fatigued at the end of the day. I also updated the script in my RecSpecs over the past week to become the complete, inept swimmer trying to play ball.
Short swim today before work. Working to catch up on sleep, and then more consistency with workouts. It has been fun reading the meet reports from the weekend - great job, everyone!
500 mix up
6 x 50 @ 60 (25 sprint/25 ez)
--went fl,bk,br x 2
4 x 200 @ 3:10 pull
4 x 150 @ 2:25 50 fl. 50 bk, 50 br
5 x 100 @ 1:35
6 x 50 @ 55 (2 fl, 2 bk, 2 br)
100 fr @ 80% r/10
100 (50 fl, 50 bk) r/20
100 fr @ 80% r/10
100 (50 bk, 50 br) r/20
100 fr @ 80% r/10
100 (50 br, 50 fl) r/20
100 fr @ 80% r/20
100 IM SPRINT
I hadn't been in the water since Thurs. Everything felt fine except freestyle. No power and a bit sloppy. It did feel good to be back in the water. I am always amazed at how nasty it feels even with a mere three days out of the water. Child obligations kept me out so at least I had a good excuse. Glad to be back!
I got back from the airport and my daughter asked me to take her to practice. I took the opportunity to jump in one of the open lanes and I'd a leisurely swim.
400 with snorkel
6x50 catchup on 45
6x100 swim with snorkel on 1.15
4x100 pull on 1.15
6x100 kick with flippers on 1.30
10x50 back on 50
since I only got back a couple of hours before I swam and had about a 24 hr trip home I did not feel too bad. I will lift and swim tomorrow night and hopefully Wednesday I will feel somewhat normal. Right now I am pretty sleepy but its really good to be home.
My week in the Middle East felt very long and I did a lot of miles. My flights/drives were:
Dallas to Dubai
Dubai to Medina
Medina to Jeddah(drive)
Jeddah to Abu Dhabi
Abu Dhabi to Dubai(drive)
Dubai to Abu Dhabi(drive)
Abu Dhabi to Jeddah
Jeddah to Riyadh
Riyadh to Dubai
Dubai to London
London to Dallas
I managed to swim 4 times on my trip, with two decent swims and two short swims. Our hotel in Jeddah had a kidney shaped pool and by swimming from the two furthest points I was able to take 6 strokes. In Dubai I stayed at a hotel with a 25m roof top pool and other than being a little warm and choppy it was a great location. I don't think I lost the feel for the water but I am really tired and suspect its going to take a few sessions to get back to where I was. I am in the uk next week and will be training with my childhood team, and should be able to swim everyday.
8 x 25 shooters /fins @ :40
4 x 50 free @ 200 pace @ 1:00
8 x 25 burst + cruise @ 1:00
1 x 100 fast back w/fins @ 90-95%
-- 54 high
-- couldn't stay under nearly as much as usual (10/10/8/8 kicks)
-- still not unhappy with time, I feared a 57
Did a modified main set from Workout #5 in the HIT forum: http://forums.usms.org/showthread.ph...-10-March-4-10
3 x (5 x 50 + 100 EZ) w/fins
R1 = dolphin & fly, R2 = evil, R3 = flutter kick w/board
1 = 12.5 burst + cruise @ 1:15
2 = 15 m burst + cruise @ 1:15
3 = 25 AFAP + 25 EZ @ 1:30
4 = EZ @ 1:30
5 = 50 AFAP @ 1:30
100 EZ @ 2:00
4 x 25 w/chute & agility paddles (2 front scull, 2 double torque drill) @ 1:00
4 x 25 fast breast w/chute & agility paddles @ 1:15
4 X 25 free w/chute & agility paddles @ 1:00
I think, finally, that this qualifies as an actual HIT workout rather than the sideways easy speed training I've been attempting to do. CO2 tolerance is still awful. I'm going to have to give that a few weeks. Tomorrow, I will hit the gym and maybe do some EZ kicking with my MF.
I'm going to train hard through next Tuesday and rest 3 days for the Albatross meet. I already scratched the 100 IM and am signed up for all 4 50s and maybe a relay or two at the end. That's all I can wrap my brain around right now. The 50s are oddly spaced. 50 back & 50 breast are 30 minutes apart and 50 fly & 50 free are 30 minutes apart with a vast chasm of time inbetween.
SCY@FGCU Aquatics Center
Air temp 62
LCM pool at 83, 98% water clarity.
Sunny skies, humidity at 51%
200 FR DPS
200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s
20x50 FR on :45, w/snorkel
---300 BK DPS-6 Swim
5x100 FR on 2:00
*1:04, 1:03, 1:03, 1:03, 1:03...right into
8x50 FR on 1:00 w/fins; best possible average
*28, 27, 27, 27, 27, 27, 27, 27
---300 BK as 25K,25Swim
20x50 FR on 1:10
---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)
5x100 Free on 2:10 w/agility paddles, fins;
*56, 56, 56, 56, 55...right into
8x50 Free on 1:10 w/agility paddles, fins;
*27, 26, 26, 26, 25, 25, 25, 25
---400 FR Steady State w/snorkel, agility paddles, fins
600 Swim as 100BK, 100FR
15 min dryland bands/stretches
Did not swim Sat or Sun due to relatives visiting for the weekend, and the cold weather closed the public pools much of the time. Today I did 4 of 6 quality sets but running out of time skipped the last two sets. FGCU LCM pool was warm again due to pool covers with heater on all weekend.
COLD weather lately! Had to swim under the bubble at Meyers again today due to the temperatures - but it was nice & kinda reminiscent - people were there from Premier, people I don't usually see from Meyers, and then us (ATAC) barging into their lane space, lol! Nice to have actual light at 5:30 in the morning, too. Terry had us do a lot of short stuff, mostly because of the cramped lane space, I'm guessing. It was a nice workout until the first 500P, and then Jenna & Chuck took off & left me & Sela behind, geez, they go fast! I would love to be able to keep their pace. I think they were doing about a 6:00 500, in Practice! I just want to be able to do that in the meet, at this point. I wonder if, possibly, I KNEW Jenna was going to go at that pace, if I could talk myself into keeping up with her for a bit longer. . . .
4 x 100 drill/swim @ 1:30
6 x 100 Pull on 1:30
8 x 50 Kick on 1:00
20 x 50 @ :50, descend in groups of 5
4 x 4 cycle speed play @ :30
500 P hard
5 x 100 IM @ 1:40, hard
500 steady/moderate pace
Total: 4800 SCY
Hoping to get to swim tomorrow, at least for a short while - have a 7:30am dentist appt & was planning on weights at 5, then swim at 6. Might not get to dry my hair, lol.
Saturday's workout, after weights, was a killer. I was so tired when I left Kinetix my arms were shaking!
2 x 300 P w/snorkel
4 x 75 - kick, drill, swim by 25's on the 1:15
4 x 50 descend on :50
4 x 25 no breathers on :40
800 negative split - stop for 10 sec at 400 to get time
2 x 50 easy
400 negative split - stop for 10 sec at 200 to get time
2 x 50 easy
200 negative split yada yada yada
2 x 50 easy
100 Sprint - which I wussed out on - I did a 50 sprint & was happy with that.
Total: 3800 SCY
Updated March 4th, 2013 at 03:20 PM by Celestial
Mon Mar 4th, 2013 SCY
Swam Fast Friday, didn't on Sat & Sun
Need to lift today
Nice thing about championship season for the college teams is only a few train in the morning, so our schedule is 6:30 - 8:00 & regular for a while
6:30 dove in around 6:35
SCY UT Swim Center main pool, center course
Swam with Jim, David, & Pat
Beside Ned & Larry
went around 600
12 x 150 fr on 2:15
01 - 04 50 strong, 100 mod
05 - 08 100 strrong, 50 mod
09 - 12 150 strong
12 x 100 fr on 1:30
01 - 03 25 strong, 75 mod
04 - 06 50 strrong, 50 mod
07 - 09 75 strong, 25 mod
10 - 12 100 strong
assigned 12 x 75 k with fins, i didn't use fins and got out early to talk with Eddie
Days Till SC Zones
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
8 x 25 back shooters w/fins @ :40
8 x 25 belly shooters w/fins @ :40-:45
4 x 50 free w/agility paddles @ 1:00, descend to 200 pace
8 x 25 burst + cruise @ 1:00
2 x through:
25 AFAP + 75 EZ
50 AFAP, break :10 @ 25 + 150 EZ
75 AFAP, break :15 @ 25s + 175 EZ
R1 = dolphin kick on back, stay UW 15 M on 50 & 75
R2 = breast
3 x (25 AFAP free w/fins + 75 EZ)
8 x 50 smooth DPS back w/agility paddles @ 1:00
I braved the Rec Center yesterday afternoon and it was a total mosh pit as expected. I did manage to get half a lane the entire time. My new pet peeve: parents who seem to think it's OK to have their kid jump in and play in a lap lane being split by two adults. wtf
Still not 100%. My belly DPK has worsened after neglect. And I haven't tried my new backstroke start since the first week in Feb. I had better get some of those in before my meet March 16.
Swam w/ Dave and Danny. Ray, Keith and Dave swam next to us. We should have done their workout.
Swam about 600 yds w/ the kids Sunday.
600 Warm up
4 x 100 - 1:25, 1st 25 fly
4 x 100 - 1:30, 1st 50 fly
4 x 100 - 1:35, 1st 75 fly
4 x 100 fly - 1:40 (made 1:21 on last one)
I'm not sure if I've ever made this set before but I've never held 1:30s and then knocked off a 1:21 at the end. My fly has definitely improved a lot over the last few months.
4 x 75 - 1:00
1 x 75 fly - 1:05, 3 x 75 free - 1:05
2 x 75 fly - 1:10, 2 x 75 free - 1:10
4 x 75 fly - 1:15
4 x 75 kick - 1:15
1 x 75 fly kick - 1:15, 3 x 75 kick - 1:15
2 x 75 fly kick - 1:20, 2 x 75 kick - 1:20
4 x 75 fly kick - 1:25
Abs are pretty sore now. I couldn't make 1:15 fly kick but I caught up before we did 1:20s.
200 Cool down
My shoulders are hurting but I can tell where the knots are and they are in my back as usual. I need a good deep tissue massage with some ART.
500 free every 4th lap streamline kick
500 free kick w/zoomers
5x100@1:45 free w/snorkle, strapless paddles and bouy
10x50@1:00 breast pull w/zoomers
300 breast kick
8x25@:45 breast went 27,26,27,26,25,26,25,24
3x100@1:45 free w/snorkle
200 free drills
Total 3000 yards
Passed that 100-mile mark for the year with my meet warm-up today. Shoulder felt good after the icing yesterday and with slight adjustments on the backstroke breakout. Got my counts down for back and got used to the new ceiling. My SDKs really helped out a lot today (on both fly and back) and it feels like they're getting stronger. Did a couple of starts at the end of the warm-up period and felt good about that too. So, then it was bring it on... pain-fest 2013! Here were my results with (seed times in parenthesis):
400 IM (7:00)--7:04 [1st in age group; 3rd overall]
200 Back (3:30)--3:16, PR by :06! [1st in age]
200 Free (2:50)--2:45 [1st in age]
200 IM (3:20)--3:13, PR, :02 faster than my fastest practice time [1st in age]
200 Breast (3:40)--3:37, close to PR, but DQ'd
I was pretty tired by the time I got to that 200 breast, my pull-outs were too shallow and my left foot was breaking the surface on the first full stroke after walls at 75, 100, 125, etc. so the referee called me on a scissor kick. Scotty got video of it... the kick is uneven, with the left leg wanting to whip around faster than the right, but still a lot better now than I was on my 50 breast at the last meet. I'll need to slow it down in my kick drills to even it out. I actually wasn't too disappointed with this DQ, it's something I've been working on and which is getting better... I joked about using this event as my cool-down, but my time was still 6-8 seconds faster than anything I've been able to manage in practice on 200 breast lately.
400 IM: I missed a PR by a good :05 on this, but I had told myself going in that I just wanted to swim hard but relaxed, good form and finish legal. The 200 Back was the one I knew I might have a good shot at swimming a decent PR in if I didn't overdo it on the 400 IM... even with this relaxed attitude, though, I was nervous as heck about doing my first 400 IM in a meet setting (I was thinking "just get through the 100 fly, just get through the 100 fly"); So, apparently I'm the only one in my age group doing these middle-distance events at this point in the season, so a legal finish in all 5 events would automatically mean "blue ribbon"! Darn, I should have paid more attention to the kick on that 200 breast, it would have been a clean sweep! How often does a slow guy like me get to show off a bunch of "first places"? Oh, and bonus, there were only three people swimming the 400 IM--third place overall?! Yes, feel my bronze glow. I was surprised, usually there are at least 4 or 5 swimmers in that event.
I was very pleased with both my 200 back and my 200 IM... slowly those are creeping into the low 3:00-range, and I would love to get them under 3:00 as I continue to learn the ends and outs of these strokes and work on building speed and endurance in each. Half-way through my 200 free, third middle distance event in about 20 minutes, I was thinking "I'm retiring after this meet... I never have to swim in a meet again"; then I found some hidden reserve in the last 25-50 yards and came close to my practice PR of 2:44. Go figure. Nice rest before the 200 IM, probably 20-30 minutes.
Facilities at Whitefish Bay HS were very nice. Even though I had lane 1 in my heat of the 200 back, for example, there was a nice warm-up area off to my left, so, no lane had the "wall" to deal with. The blocks were beautiful; the bleachers, spacious; showers, nice. And the meet was very well run. I thoroughly enjoyed the experience.
RC/scapular ex, 15 min
cable twists w/yoga ball, 45 x 2 x 12 each side
leg abductor, 130 x 4 x 6
good mornings, 80 x 4 x 6
explosive leg press, 190 x 3 x 15
explosive pullovers, 90 x 3 x 12
extreme angle iso squat w/15 lb DB, 5:00
power wheel roll outs, 2 x 20
captains chair leg raises, 2 x 20
med ball slams, 10
altitude drops, 10
standing long jumps, 10
Made it to the gym yesterday. I actually woke up today with something resembling my usual energy! I plan to try a swim at the Rec Center around 4:00 pm when the lifeguard sessions should be close to done. I am anticipating a packed pool with Oak Marr closed indefinitely (at least until April, I've heard). I will likely try to go to some team practices in March.
Going to decide on Indy later this week. Dead even on the pros and cons.
2014 SCY nationals is too far and outside (CA)
friends going to Indy
I get to meet James
won't be ready to taper for zones in lieu of nats either
still 7 weeks to nationals with a 3 week taper
Teen Fort wants to go
not in shape, missed key month of training
can't really train hard for 7 weeks in a row with no recovery
couldn't rest at all for zones
might interfere with prep for LCM Zones in end of June
more time to train for LCM Zones
7 weeks to train is a very short time
gone for spring break from March 23-30
Updated March 3rd, 2013 at 03:04 PM by The Fortress