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  1. soreness, fatigue

    by , January 16th, 2013 at 11:33 PM (Alex's swim journal)
    Following the drylands session yesterday I did some Yoga this morning and felt pretty good, but my core was good and sore. Also my shoulders, mostly on the back were pretty tight. I was determined to do a long workout with short rests today, however, since looking over my workouts for the last couple f weeks I'm noticing that I'm putting in a lot less yardage per session in January than I was in December. I know part of that is working the strokes, which tires me out a lot faster than working strictly freestyle and drill (cf. my "strokework is killing me..." blog entry from last week); muscle endurance is definitely stroke specific.

    So I planned 5000, and only got to 4200 before I decided the best thing was to stop rather than go on and maybe hurt myself. Here's what I did:

    WARM-UP:
    400 swim on 7:30 (6:43, all fr)
    4 x 100 pull/fr on 1:50 (all around 1:29-1:30)
    4 x 50 on 1:00 (all in :40)

    MAIN:
    10 x 100 on 1:45 alt. hard fr/EZ pull (1:23-1:27 for the hard; 1:33-1:42 for EZ pull)
    4 x 250 on 4:30 (200 free hard + 50 Bk EZ; 200s were 3:05-3:15)
    4 x 250 on 5:00 (200 Bk + 50 fr EZ; these were torturous and came in around 4:50)
    3 minutes rest

    COOL-DOWN:
    200 EZ fr in 3:23
    --
    4200 SCY/85 minutes

    The original plan was to do 5 x 200 IM after the 250s, but I bagged that b/c my legs felt like rocks and my shoulders were screaming for a break.

    My hope is that I'll be able to revisit this workout in a couple of weeks and finish it much stronger... once my body adapts to the dry land conditioning a little more and I build my endurance in the other strokes. I have to keep reminding myself that I really am in good shape (my weight is under control and my resting HR is still in the mid 40s after all these years), but every sport and every event has its own demands that don't necessarily translate right away into the "new"... got to give myself that adaptation period! But right now I feel like maybe I should take up napping and soaking in hot-tubs for my next competitive sports!
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  2. Wednesday, Jan. 16 - Extending

    Swam by myself today. Smaller group than normal - Peter, Dave, Dave, Danny and a visitor from CA. They were doing 50 sprints and stuff, so I took off on my own.

    I extended my ladder today and also did a lot more back stroke. Plus, it was a no paddle day. This was more of an endurance day and I put in a lot of yardage for the amount of time. Overall, a good workout.

    Felt pretty good after swimming, but as the day went on my knee really started aching. Bad enough that it was hard to walk. Don't know if it's the swimming over the last three days or the weather. Anyway, started taking aspirin and ibuprofen. Tomorrow is a rest day, hopefully the knees will be better.

    5x200 on 1:45
    Ladder 100 to 500/500 to 100 in 100 increments - 1:30 per 100 (a 3000 yard set)
    200 Kick
    2x300 Back on 5:00
    3x200 Back on 3:30
    6x100 Back on 1:45 (trying to make sure I can finish a 200 Back and then a 200 IM)
    100 Kick
    200 IM (3:20)
    200 Free

    6000 yards
    105 minutes
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  3. Week 15 - PM Stretch

    by , January 16th, 2013 at 09:19 PM (After a long rest)
    I was in an all day meeting at work today and stiffened up as the day went on. I phoned my wife and got the ok to go do a swim this evening. Our masters workout in the evening is very similar to the morning workout so I spoke with the coach and he set me some recovery sets.

    Warmup
    400 free
    6x50 catchup

    Main set
    12x100 focus on stretch during catch on 1.25
    3x400 IM twitch with 30 seconds rest between sets
    6x100 kick with flippers

    warm down
    200 easy free

    total 3900

    Still sore at the top of both my lat's. I took some ibuuprofen when I got home and hopefully I will feel better tomorrow. I planned on doing weights again tomorrow but with my first meet this weekend I am second guessing. I guess I will have to see how I feel tomorrow.
    Categories
    Swim Workouts
  4. Wednesday 1/16/13

    Wednesday 1/16

    PM only SCY

    Sometimes you have it, sometimes you don't...today I did NOT!

    600 swim (200 FR/100 I.M.)
    6x100 @ 1:40 k/sw/dr/bld (did FR/BR/FR/BK/FR/FL by 100)

    1x
    100 @ 1:15 FR (1:05)
    200 @ 2:15 FR (2:07)
    300 @ 3:15 FR (3:09)
    100 @ 1:30 I.M. (1:15)
    200 @ 2:30 I.M. (2:21)
    300 @ 3:30 I.M. (3:29)

    250 EZ

    Total: 2650

    So I felt really tight (should have actually stretched pre-practice today). I think I did not warm down enough after Monday's set and not doing a swim Tuesday due to the weather also set me back. The FR/I.M. set was 2x as written. I made it through one round (barely squeeked by on that 300) and couldn't drag myself through another round. I think I could have tackled the whole thing as a main set with more warm up, but launching right into it did me in. Time to regroup for tomorrow!
    Categories
    Swim Workouts
  5. Wed., Jan. 16

    by , January 16th, 2013 at 03:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :45
    -- 8 belly, 4 right side
    100 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    -- mimic freestyle flip turn, push off on back and kick on right side
    100 EZ

    5 x 20 in & outs, fast free flip turn @ 1:00
    100 EZ

    1 x 50 free w/fins @ 100 pace, 24
    150 EZ

    16 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    1 x AFAP 25 free + 75 EZ
    -- nasty calf cramp

    Total: 2300


    ++++++++++++++++++++++++++++++

    Eyes are still sore. I guess I should feel "lucky" I had an eye infection during a recovery week. I hope they're completely better by Sunday for the meet. Right now, there are 125 swimmers signed up and 100 free is the most popular event.

    The pool is still relatively crowded even when I try to hit it at 1:30. Go away resolutionists!

    Training tips from star athletes, including Coughlin:
    http://well.blogs.nytimes.com/2013/0...star-athletes/
    -- For me, managing the "energy pie" seems the most important.
    Categories
    Swim Workouts
  6. Wednesday January 16, 2013

    by , January 16th, 2013 at 01:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, water temp of 80, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    500 DPS ABPT 50FR/50BK
    3x50 FR Kick on 1:00 desc 1-3; 45-44-43
    3x50 FR fins/paddles on 1:30 desc 1-3; 26-25-24
    3x50 FR on 1:15 desc 1-3; 29-28-27
    200 FR ABPT w/snorkel

    *Set 1*
    6(5x100 FR on 1:40, 1:00 rest)

    1. 1:06, 1:06, 1:06, 1:05, 1:04
    2. 1:05, 1:05, 1:05, 1:05, 1:04
    3. 1:06, 1:05, 1:04, 1:04, 1:03
    4. 1:05, 1:04, 1:03, 1:03, 1:02
    5. 1:00, 58, 58, 58, 57 (paddles)
    6. 56, 56, 55, 55, 54 (paddles/fins)


    200 BR as 50K/back, 50S

    *Set 2*
    4x200 BK on 3:30 desc 1-4

    1. 2:41
    2. 2:35
    3. 2:32
    4. 2:26


    *Set 3*
    3x100 on :15R BR Kick
    3x100 on :15R D Kick
    3x100 on :15R BR/Fly by 25

    *Set 4*
    3x50 FR on 1:30 desc 1-3; 28-28-27

    Warm Down
    300 FR/BK DPS ABPT

    Comments:
    Still tired, sore from swimming workouts and dryland weights, but not broken down.

    • Warm Up - ABPT is "As Best Possible Technique".
    • Set 1 - The first four rounds are what I hope will be my 1000 and/or 1650 pace at some point in the next six months. The last two rounds with the toys were to just have a little fun going fast, but they were harder to do than the first four rounds.
    • Set 2 - I have started to learn how to stay in the middle of the lane with the sun in my eyes. I like swimming backstroke, but still waiting for the clips to arrive so I can work on longer SDK off the walls. The SDK skills and conditioning will be a side project to my OW preparation, and if I can do some of it on a daily basis, over time it should improve.
    • Set 3 - Recovery swimming doing strokes.
    • Set 4 - a quick round of strong 50 FR.
    • Warm Down - Really making effort to start and finish workout with DPS and ABPT swimming.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/17/2013

    by , January 16th, 2013 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    3 X 100 kick 2:15
    4 X 50 kick 1:00
    1 X 100 swim

    2 X 100 Im 1:45
    1 x 100 stroke 2:00
    1 X 50 stroke 1:00
    4 X 25 stroke :30 #4 on 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast.

    3 X 200 3:00
    1 X 100 easy 2:00
    Two rounds. Descend 200's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  8. 01.16.13 - Wednesday workout

    by , January 16th, 2013 at 11:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Phil. Phil is visiting from California. He's really fast.

    SCY

    700 Warm up

    8 x 50 - 1:00, descend
    * 1-4 - Fly
    * 5-8 - Back
    5 x 200 - 3:00 (Odds IM, evens 50 kick/150 free)
    50 Easy

    8 x 50 Pull - 1:00 2 easy, 2 hard
    50 Easy

    5 x 200 - 2:45
    50 Easy
    Got going pretty good on this. 1st 4 were 2:23-2:25, last one was 2:20.

    8 x 50 - 1:00, descend
    * 1-4 - Breast (Made :37 on last one)
    * 5-8 - Free
    50 Easy

    300 1 breath/25, breathe all you want on the walls
    6 x 50 - 1:00 Underwater sdk w/ fins down/easy back
    8 x 50 Kick - 1:00

    400 Easy IM cool down

    (5500 Total)
    Categories
    Swim Workouts
  9. Wed Jan 16th, 2013 LCM IM Day

    by , January 16th, 2013 at 11:52 AM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Swim Center was LCM this morning. It's set up for a micro meet this weekend, AKA the Austin Grand Prix

    Whitney Coached
    6:00 - 7:30 dove in around 6:38ish
    LCM UT Swim Center main pool
    Swam with Tyler, Mike, Todd, Marcio, Chris, Korey, & Keith

    Warm up
    went around 500

    Main Set

    400 IM done 50 mod 50 strong
    2 x 300 IM done 50 mod 25 fast
    3 x 200 IM desc
    4 x 100 IM desc

    800 FR

    16 x 50 on 1:00 desc 1 - 4


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  10. Week 15 - IM

    by , January 16th, 2013 at 10:57 AM (After a long rest)
    Felt much better today than the same workout last week. Still a little sore and stiff from weights but MUCH better.

    Warmup
    400 free
    6x50 catchup drill on 45
    800 reverse IM stroke/free by 25
    12x50 kick with flippers, fly down with arms at side, free back in streamline position on 50

    Main Set
    3x(2x100 IM on 1.30, 3x50 IM order on 50)
    8x75 free. 2 on 55, 2 on 50, 2 on 55, 2 on 50

    Warm down
    250 easy

    Total 4000

    15 minute VASA swim bench. This one is easy if you dont do it right, but I have been concentrating on trying to get my shoulders high so that it simulates a free catch and pull. I do sets of 20 with about 15 seconds rest between sets for 15 minutes.
    Categories
    Swim Workouts
  11. Wed 01/16/13

    by , January 16th, 2013 at 09:04 AM (Workout Swimmer)
    What is happening to January? Seems to be slipping away from me.

    It's a good thing I get up at O'dark thirty (4:50am) because I am not aware of it being a dreary day when I get to the pool, thus it has not affected me emotionally. It is going to be a dreary misty/rainy/grey day, and probably bring some of Old Man Winter to town - which is only fair since we've been enjoying high 70's and low 80's for the past two weeks. If I didn't have to leave the house & actually go outside, I might enjoy a couple of cold wintery days - I could get caught up on stuff in the house. Anyway, like I said, it's a good thing I get up before I see the dreariness. The swimming helps me stay more positive, in spite of the weather, too.

    Today was not my best workout. Can't believe I'm saying this, but there were just too dang many waves in my lane during the 12 x 100's, and I got a lot to drink on a couple of them, which helped me sorta lose my mojo.

    600 back/free
    300-200-100 P
    12 x 50 @ :45
    100 easy
    12 x 100 @ 1:20
    100 easy
    8 x 25; drill, 4-cycle, 4-cycle, sprint; repeat
    200 choice
    6 x 100 K on 1:40
    4 x 300 breast/free
    Total: 5400 SCY

    So, I'm on target for my GTD goal, fortunately. Heaven help me if I get sick or have some trip that messes with my yardage. I might never catch up if I let myself get behind this year.
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  12. Shoulders were much better today

    by , January 16th, 2013 at 07:20 AM (Mixing it up this year)
    Thank you foam roller for all your help with my knots! Still kept the workout more drill than swim.

    500 free
    500 free kick w/zoomers every 3rd 25 FAST

    8x25@:45 breast pull w/zoomers
    200 breast kick

    8x100@1:30 free w/strapless paddles & bouy held 1:23's

    4x25@:05RI accordian drill w/snorkle
    4x25@:05RI breast
    4x25@:05RI scull drill w/snorkle alt frontward and backward

    500 w/snorkle Easy

    Totday 3000 yards
    Categories
    Swim Workouts
  13. Tues, Jan. 15, 2013 7:00-8:20pm

    by , January 16th, 2013 at 12:53 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Free
    (500/500)

    Kick Fun:
    10 x 100 SDK w/ short fins @ 1:20 (1:16-1:20s) not fun, especially to basically start off the day with...
    (1000/1500)

    20 x 50 Free Pull @ :50
    My only comment here (which was to myself) WTF? Kick set with almost no rest, and now a pulling set that a baby can make?
    (1000/2500)

    Main Set: Continuous on the intervals

    1 x 400 IM @ 6:30
    2 x 200 Back @ 3:30
    4 x 100 Breast @ 2:00

    2 x 200 IM @ 3:30
    4 x 100 Free @ 1:20
    8 x 50 Fly @ 1:10
    (2400/4900)
    I ended up doing EZ Free on these 50s and got out afterward, my shoulder was giving my issues. Mainly just with fly, but it's enough to hurt and that's not good. "EZ" for a while, and hitting the rotator cuff exercises/stretchcords.

    There was another round of the set:
    4 x 100 IM @ 1:40
    8 x 50 Breast @ 1:00
    16 x 25 Free @ :35
    which would've brought us over 6100 yards. I finished after the 4900 yard mark at 8:20, still having 40 minutes to go. Not sure how much yardage was actually completed tonight, but it was a lot, and a lot of stroke stuff along the way.

    -------------------------------------
    4900 Yards for me...