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  1. Thursday thru Saturday

    by , April 13th, 2013 at 11:50 PM (Alex's swim journal)
    Just when things were going really well and I felt like momentum was headed in the right direction... bang... caught my foot just right on the tiles during a flip turn and sliced it open pretty good; nice and deep.

    I was in the middle of a nice hard workout too... in the second set of what was supposed to be 3 x 4 x 100 on 3:00 at about 95%. I was coming in at 1:12-1:15, my fastest times ever in freestyle, the lactic acid was building up nicely, I was at about 2600 for the workout... hoping to get in about 4000, when I cut my foot. I got it out of the water and over the drain on the deck before it started bleeding too badly, but I could tell it was deep. The lifeguard helped me to stop the bleeding and bandage it; but there would be no cool-down, which really sucked. I pushed the skin backed together, hoping it would heal up on its own and not require stitches, and it stopped bleeding pretty quickly. Neosporin and clean dressing for the rest of the day and it seemed to be coming along nicely. I did some yoga yesterday morning before work and didn't have any problems, and left the bandage off... maybe the air would help it heal. But last night when I got home I noticed it had been oozing and left a stain in my sock, so I decided to take the night off from swimming.

    Today I used the skin-crack sealer and took it to the pool for a good 3500; I kept an eye on the foot and the wound never re-opened, so I think I'm in the clear. Tomorrow I'll be back on track. Today's workout was dreamed up by Scotty. My freestyle was a lot slower than Thursday's workout, but I think maybe I was still sore from that effort and from not helping my recovery along with a good cool-down. A lot of IM work today:

    WU:
    400 EZ free
    4 x 100 on 2:00 (1:30-1:33)
    4 x 50 on 1:00 (:40-:41)

    MS:
    5 x 200 IM on 5:00 (3:28-3:34)
    5 x 100 IM on 2:15 (1:40-1:45)
    100 recovery
    400 IM (mid 7:20s)

    CD:
    500 EZ free

    About 70 minutes in total. My endurance on fly feels a lot better. And my kick on breast is coming along, but it was not a super fast day by any means.

    Afterward I got in 30 minutes with the core and weights; 5 minutes of core work (bird dog, front plank, flutter kicks), then:

    3 x 10 lunges
    3 x 10 military press
    3 x 10 squats
    3 x 10 incline press
    3 x 10 sumo squats
    3 x 10 upright rows
    ---
    3 x 10 bench press
    3 x 10 seated row*
    3 x 10 decline press
    3 x 10 lat pull downs*

    *70 lbs; everything else was with 20 lb dumbbells and alternated exercises w/ each set (lunges w/ military press for ex.), without any rest between sets or exercises. I'm surprised at how I can work up a pretty good sweat after about 15 minutes of this.
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  2. Sat. April 13 - Long Course Meters

    The Nat was set up for long course meters today - still have only swam LCM maybe 10 times. The length and lack of turns is so different, especially for backstroke. I know a lot of swimmers lack LCM but I'm just not there yet. Still, it wasn't as bad as I thought it might be and I had a good swim even though I had to leave early to get to Serving the City as One.

    Swam with Dave, Dave, Peter, and Brandon. Don't know what the intervals were, I just followed them.

    400 Free
    4x50 Back
    400 Free
    3x200 Free
    100 Free w/paddles
    4x50 Back
    100 Free w/paddles
    3x200 Free
    8x100 Free
    8x50 Free

    3800 meters
    75 minutes
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  3. Good Saturday at the Y

    by , April 13th, 2013 at 02:50 PM (Mixing it up this year)
    The pool was actually a great temp today probably about 83. Felt good.

    Topped off workout with a visit to the hot tub.

    500 free
    500 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:45, 2:43, 2:36

    8x25@1:00 shooters w/monofin
    8x25@1:00 fly w/monofin
    200 fly kick w/monofin
    8x25@:45 1 arm fly w/monofin
    8x25@:30 fly w/monofin

    500 free kick w/zoomers
    500 free w/snorkel every 4th lap scull

    Total 4000 yards
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    Swim Workouts
  4. Week 27 - Saturday

    by , April 13th, 2013 at 12:49 PM (After a long rest)
    My daughter and I swam at the same time today(different lanes) and I suspect this is going to be the new norm for years to come! The seniors do dry land for an hour so there were extra LCM lanes while they worked out. I swam about an hour in the 50m pool and then moved to short course yard pool for the final part of my workout. Today I still felt sore and stiff but not swimming last night made a lot of difference in my energy level. This is giving me confidence that when I taper I will start to feel much better and stronger.

    Warm up
    1000 free with snorkel
    10x50 with snorkel on 50 swum as 25 kick, 25 over kick free

    Main Set
    5x400 alternating pull, swim on 5.30
    6x50 kick on 45 with fins

    Warm down(in scy)
    10x50 kick with fins on 45
    10x50 catchp on 45
    200 easy

    Total 3800m, 1200yds

    Swim bench
    after swimming I went in the weight room and used the vasa swim bench. I did 3 sets of hard pull for 7mins per set, with enough time to grab water between sets. Even this felt pretty good. I always feel the soreness between my lat and tricep for the first few minutes, then it goes away as I get going.

    I had a great set of 400 meter swims today and i am really happy with my progress. I went 4.50, 4.55(swim), 4.45, 4.52(swim), 4.55. I have not done a main set of 400s LCM since I got back in the pool and despite these hurting muscle-wise I felt strong and when I went to push harder I was able to pick it up. I start my taper next week which I am so looking forward to. Roll on Nationals!

    Updated April 14th, 2013 at 11:03 AM by StewartACarroll

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    Swim Workouts
  5. Saturday, April 13, 2013

    by , April 13th, 2013 at 11:09 AM (Workout Swimmer)
    Did weights for 45 min before going to practice like I usually do on Tues & Thurs - however, unlike Tues & Thurs, I was swimming with ATAC and not basically solo - usually not a good idea when my arms are achy from weights. But I lasted for 2800 before my arms went into failure, so I consider that a success. Might not have lasted that long if coach hadn't been fussing at the kids & giving us such totally delightful intervals!

    600 back/free
    200 - 200 - 100 pull (missed the 2nd 100 bcs my suit was so loose around the shoulders I couldn't focus on my swimming & had to go put on another suit!!)
    4 x 100 K on 2:30
    100 easy
    4 x 100 stroke free on 2:00
    100 easy
    4 x 400 @ 7:00 (used the last one to cool down)
    Total: 3200 LCM

    I'm thinking it might not be such a good idea to do weights right before a "real" practice. Perhaps I should either a) skip weights on Saturday, b) not swim with ATAC on Saturday & just swim leisurely on my own (booring!) or c) swim twice - once a quality workout with ATAC, then go to the gym - mess around & get shopping and gardening & housework done & then go back later in the afternoon for a leisurely 2000. Leaning towards "C" at the moment - might need to hire a gardener, pool boy, maid and housekeeper though, lol. Getting old may be better than the alternative, but it still sucks.
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  6. 04.13.13 - Saturday workout

    by , April 13th, 2013 at 10:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Brandon at the HSV nat. Not sure what the intervals were exactly. Most of this was just last in, first out.

    LCM

    800 Easy IM warm-up

    400 Free
    50 Kick
    4 x 50 Fly
    50 Kick
    400 Free

    200 Free
    200 IM
    200 Free
    100 Pull
    4 x 50 Back
    100 Pull
    200 Free
    200 IM
    200 Free

    8 x 100 odds free, evens IM Order (the fly hurt really bad but I made it)
    2 Rounds of:
    * 4 x 50 IM Order smooth
    * 4 x 50 Free fast

    (5100m Total)
    Categories
    Swim Workouts
  7. Friday, April 12, 2013 7:00-9:00pm

    by , April 13th, 2013 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Another good workout tonight. I'm getting back into racing shape really quick after my vacation a few weeks ago. I have a USAS meet coming up a week from now, and then it'll be 2 1/2 weeks after that till USMS Nats. I can't wait.

    Warmup:

    400 (25 Free/25 V-sit scull)
    (400/400)

    12 x 100 SDK w/ long fins (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) held them all around 1:10 or so
    (1200/1600)

    10 x 100 Free Pull @ 1:40 (went 1:02-1:04s)
    (1000/2600)

    16 x 25 SDK w/ long fins underwater @ 1:00
    (400/3000)

    Main Set:

    4 x 200 Choice Stroke non-Free @ 5:30 (These are Fast)
    • #1 Fly - 2:20 Felt strong
    • #2 Back - 2:34
    • #3 Breast - 2:50
    • #4 Back - 2:35

    4 x 200 Free @ 4:30 (again, these are FAST)

    • a few folks got out at this time, so I moved over a lane so Jared and I could race each other.
    • #1 - went 2:06 - thought this was a bit fast...
    • #2 - again 2:06, right with Jared
    • #3 - another 2:06, I tried to get out ahead of him, but he caught me on the final 50
    • #4 - wasn't going to lose this one, or at least I was going to go down trying if so...went 2:03, got out after it, built the 3rd 50, and full sprint kick coming home the final 50. I caught a glimpse of John looking over at the pace clock as we were finishing, normally he doesn't do that, so he must've thought we were moving.
    • My best time is a 1:55.8 in a meet, so to be 7 seconds off of that in a practice set it good news.

    (1600/4600)

    6 x 25 AFAP @ 1:00

    • First 3 non Free - did Fly
    • Second 3 Free

    (150/4750)

    300 Cooldown

    ----------------------------
    5050 Yards