Wednesday 1/23 AM and PM SCY AM swim: 500 swim 400 kick w/ board + fins 8x25 @ :40 swim w/ 1 paddle focusing on anchor/catch/finish (switch paddle hand after 4) 8x50 @ :50 swim w/ strapless paddles focusing on same as above 12x75 D1-4 4 @ 1:00 FR 4 @ 1:15 FR 4 @ 1:15 rolling I.M. 100 EZ 2x300 @ 4:15 1 descend by 100s (3:13) 1 ascend by 100s (3:19) Total: 3100 PM swim: 600 swim (200 FR/100 I.M.) 400 pull w/ buoy only 12x100 @ 1:30 I.M. order in sets of 3 1 50 kick/50 sw 1 50 dr/50 sw 1 50 DPS/50 bld Total: 2200 Comments: I felt really sluggish this afternoon. I was REALLY feeling the soreness from Crossfit and the 8K practice from yesterday. Decided to call it quits after 2200 this afternoon and rest up for tomorrow.
I had to attend a meet and greet at the Gaylord Texas hotel with work which caused me to be 30 mins late for practice. I stayed late to finish the workout. This one was a thousand less than this morning and I felt much better. It's amazing what a difference 1000 of high intensity makes. warm up 600 kick,swim,drill,swim Main set 4x250 pull with paddles on 2.45 4x(2x100 kick on 1.45, 200 free on 2.20, 4x50 on 35) Total 4000 This was my second 9000 yard days this week and this one felt better than Monday. Tomorrow and Friday will be tough with work but I hope to double up on Friday and do a weights and swim session tomorrow.
A tad chilly this morning, in fact the van did not spit out any heat even after dropping my son of at school and hitting the pool: w/u: 200 Fr/200 Bk/200 IM Drill Go 3 times: - 100 Kick :10 SR - 100 with Agility paddles :10 SR - 200 Pull with buoy :10 SR (Rd 1+2 FR with dorkel, Rd 3 Back) 4 x 50 on 1:00 (IMO) 8 x 25 on :30 (IMO) 100 Loosen and out (Solo/Rec/2300 yds/45 min) -------------------------------- More or less a stretch out swim. The pool was packed so no intervals, just counted off the rest and weave through traffic. I helped my wife around the house in the afternoon and sorted through last year's paperwork in preparation for taxes. I need to stick with my organization all year long in order to prevent this time drain in January. Tonight: 200 FR/200 BK warmup Build a 200 IM (5 x 200 on 2:50): - Rd #1-4: 50 Stroke FAST into 150 FR DPS - Rd # 5: 200 IM timed (2:32) 50 EZ Go 3 times through: - 100 Kick on 1:45 - 4 x 50 on :45 (Rd 1: Quarters Strong, 2: B/C 2nd 25, 3: B/C 1st 25) Master Minute: 50 FR FAST (25.9 - wow) 50 EZ Go 2 times through: - 4 x 25 on :30 IMO - 100 DPS on 2:00 with Dolphin Dive in deep - 4 x 25 on :30 (odd underwater SDK, even BK EZ) - 100 DPS on 2:00 with Dolphin Dive in deep 100 Loosen and out (Solo/Rec/3350 yds/60 min) --------------------------------- Should have planned to do the One Hour Swim - still freezing cold and I had the pool to myself for the first 25 minutes of adult swim tonight. Oh well, decided to go with a more intense workout. I am staying with my plan to double at least once a week, just need to start in with weights again. 5650 yds for the day. Feels good.
Updated January 23rd, 2013 at 09:01 PM by rxleakem
My arms were feeling weak/tired today, but I was able to push through a pretty good workout. Not as much kicking today and no fly. Started out swimming with Keith and then got Phil (who usually isn't there that early to come join us). After our hundreds, we joined Peter, Dave, Dave, Roger, and Danny for a sprint relay - 2 teams of 4 doing a 20x50 relay - 5 50's each all out. I know I need more of this type of swimming, but that doesn't mean I like it (not yet). I have a good stroke when I'm pushing - up to 90% - 95% - but when I go 100% it seems to fall apart. And 5 50 yard sprints can take it out of you. After a back set, Peter and I finished with a 500 Back w/paddles. I was just trying to stay smooth and consistent. Ended up swimming faster than I thought - a 7:05. A 1:26 pace not bad for me after everything else. 150 free and back 3x500 on 7:30 (6:50, 6:50, 6:55) - a decent set at my race pace two years ago 150 Back 5x200 Free on 3:00 (2:40, 2:40, 2:45, 2:50) - my tired arms after two hard days started to show 100 Back 5x100 Back on 1:45 - Kept them around 1:25 w/ no paddles - my back was stronger than my free today 20x50 sprint relay - 5 50's at 100% 100 Kick - Thought I would let my arms rest, but I had no legs either 3x200 Back w/paddles on 3:10 100 Kick 500 Back w/paddles - 7:05 100 Free 50 Back 50 Breast 5150 yards 105 minutes
Felt miserable today from the congestion of this full-blown head cold I've been trying to fight off over the last couple of days. I skipped my dry-land conditioning work yesterday and today couldn't bring myself to do it... plus I'm just now feeling back to normal from the soreness instigated by Sunday's drylands. I decided just to steam and sauna for a few minutes on either end of my swim, while drinking tons of water. I went through about 80 oz. in an hour and a half. The workout was slow (it felt hard, but the times were off... I'm blaming the cold and the fact that I probably needed an EZ day anyway). I did 3000 SCY in 60 minutes, water temp back to normal (78?)... yes, something went right! Here's what I managed, again a lot slower than I expected: 400 swim EZ on 8:00 (fr, 6:50) 4 x 50 on 1:00 fr (walked it back from :45-:41) 100 pull on 2:00 100 3 fr/4 bk drill on 2:00 100 bk on 2:15 2 x 50 fr hard on :45-:100 (:39s) 1:00 rest 10 x 100 fr on 1:45 alt. fr hard and pull recovery--no paddles today, too tired (1:26-1:41)* 1:30 rest 10 x 50 fr on 1:00 (stay smooth, try to focus on form: :44-:45) 500 EZ fr (8:30) as cool-down *This whole workout felt harder than it should have, again I probably could have taken the day completely off--haven't had a non-swimming day since the first of the year--, but the 100s were especially labored. After feeling pretty good, relaxed coming in at 1:26 on the first hard fr, my pulls were all in the 1:38-1:41 range (which seems really slow, even for a "recovery" swim in this set. That made the 1:45 interval tough and my hard frees slowed down even as I tried to work harder: 1:29, 1:30, 1:30, 1:30. Guess I've spoiled myself, getting used to seeing mid 1:20s in the last few weeks. They're still a little faster than the 1650 pace, though, so I guess I did something right. Come to think of it, I probably need to do a day soon with lots of pace work for the 1650. I've been going back and forth between hard work, trying to inject speed into my strokes, and moderate (5-10k) pace work, but nothing in between since the broken 1650 I did a couple of weeks ago.
Swim/SCY/Solo: Warm up: 600 various 10 x 25 shooters w/fins @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 3 x (25 AFAP back from blocks working on new start + 75 EZ) -- went 12s 2 x through w/fins: R1 = fly (11 flat, 23, 34) R2 = evil (13 flat, 28 flat, 40) 25 AFAP 75 EZ 50 AFAP 150 EZ 50 @ 200 pace 100 EZ 75 AFAP, break :10 @ 25s 175 EZ 75 @ 200 pace 125 EZ Total: 2650 ++++++++++++++++++++++++++++++++ I skipped the last 75 @ 200 pace on breast bc I was kicked out by the high school team. The dual meet season is now over and District Champs are this weekend. Teen Fort has been a real couch potato this week, learning from my taper example. :-) I feel terrible that Jimby has been de-AA'd. It's especially brutal to have a time taken away from you AFTER a lengthy vetting process when it had been declared "official." Sigh. See his screed, which is not very screed-ish: http://byjimthornton.com/2013/01/22/...-all-american/
SCY@FGCU Aquatics Center Air temp of 62, pool at 79, 100% water clarity. Cloudy skies with humidity at 66% Warm up 300 FR DPS ABPT 200 FR as 25 smooth/25 Fast 6x50 FR Kick on 1:00 desc 1-3,4-6 4x50 FR Swim on 1:10, 30-29-29-29 *Set 1* 4(5x100 on 1:40, 1:00 rest) took extra rest after round 3, did 1:50 interval rounds 3-4 did all 100s at 1:05 *Set 2* 400 BK DPS 200 FR Kick *Set 3* 2x 5(2x50 on :40, 1:00 rest, negative 2nd 50) 32/31, 31/31, 31/30, 31/30, 30/3031/30, 31/29, 30/29, 30/28, 29/28 *Set 4* 1000 FR Steady State swim w/snorkel, paddles, bouy Warm down 500 FR DPS ABPT Comments: I enter the pool for warmup feeling ready to swim and hopeful that I mostly recovered from yesterday's hard swimming with fins and paddles. But as the warmup progressed, I felt ok but not great. Set 1 - At first the 1:05/100 pace came with a smooth 50/strong 50, then starting with round 3, for almost every 100 the first 50 was still controlled and smooth, but the second 50 increasingly felt sluggish and slow. I just could not get faster than 1:05 and was getting worn out. Planning to do 6x5x100, I stopped at 4 rounds, because the tempo/speed difference between the first/second 50 was too much. It is useless to be splitting 30+/34+ per 100 or something similar. Last week I swam a set similar going down to 1:02 pace with even splits. Set 2 - Recovery Set 3 - I made an adjustment to break the 100s at the 50 on :40, striving for a negative split second 50, and a minute rest between 100s. It all went better, more likely because I relaxed not worrying about crashing the second 50. The results were certainly more acceptable, although afterwards I was wiped out with nothing left. Set 4 and warm down - I did not want to leave it all in the pool, so swam to the point of feeling good again in the water. Did lots of my band stretching in the locker room, and will do more during the evening.
Afternoon dryland fun at base fitness center 1) Blue stretch band - 50 x each arm: 2) and 50 x each arm: 3) Used the same cord with securing ends then did loaded situps 10 x 3 4) torso machine - 20 x 90lb each side machine works the enire torso, still not acclimated to it after close to 10 uses - must be good 5) 5 x 2 x 20lb medicine ball toss -n- catch ceiling is 20' high in court, still a few feet shy of contact 6) a few handstand episodes getting a little better at these, sometimes I can get balanced without feet to wall contact and even hold it there for up to 10 seconds unsupported 7) Went outside, it was sunny - about 53°F, then walked over to the closed base pool to use the park benchs. The pool BTW still has last seasons water in it and looked inviting. Unfortunately it won't be opened until May, but I'm not saying it didn't cross my mind once or twice, to grab my wetsuit and jump the fence and go for a swim (but that would be the end of my current employment). Anyhow, 30 x bench jumps ~30" high and ~50" outjump off and land plyometrically with a quick series of hops Also did about 20 minutes of yoga stretching poses this morning
Updated January 23rd, 2013 at 04:38 PM by __steve__
SCY WARM UP: 1 X 300 4:30 4:30 1 X 150 2:30 2:15 1 X 100 1:45 - Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick + 100 swim 1 X 200 IM 3:30 2 X 50 stroke 1:15 Four rounds. 50's: chice/fast no free 1 X 100 kick 2:15 8 X 25 sprint kick :45 1 X 100 swim 20 X 100 pull Set your own interval: short rest, 10 seconds maximum WARM DOWN: 4 X 50 easy 1:00 5200Y
Updated January 24th, 2013 at 02:28 PM by SharksMasters
If you have ever been the victim of rule-mongering bureaucracy run amuk, and would like some misery to provide you a little company, grab a shawl and settle in for the blood-boiling pleasures of my most recent experience at the hands of our beloved "We do it all for the swimmers" organization! Yes, my swimming comrades! I have been officially De-All Americanized five weeks after the Top 10 listings became official! http://byjimthornton.com/2013/01/22/the-rise-and-fall-of-an-all-american/
Wed Jan 23rd, 2013 scy Days Till SC Zones Thinking about doing the hour swim today at noon & maybe again on Sunday Whitney Coached 6:30 - 8:00 dove in around 6:33ish SCY UT Swim Center main pool Swam with Mike Chris & Ned beside Keith Korey & Sloan Warm up went around 800 Main Set 20 rounds of 100 choice 90% on 2:00 25 fast on :30 25 easy on :30 odds: FR went 61's - 63's, 25's were bk, fl or fr evens: kick alternated flutter with a board, fly with no board 400 Fr DPS easy 4 breaths a length did 2 breaths per length while swimming then 2 on the wall each turn Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX Days Till
Swam w/ Dave, Dave, Dave, Danny and Roger. Feeling better today but still have a cold of some sort. SCY 600 Warm up 5 x 100 - 1:45 Convert fly -> fly kick (I converted to 50 fly kick/50 br kick) 5 x 200 IM - 3:10 50 Easy 4 x 75 br - 1:30 (1:05->1:00) 50 Easy 200 Free - 2:30 50 Fr/50 bk/50 Fr - 2:30 200 Free - 2:30 50 Fr/50 Fly/50 Fr - 2:30 200 Free - 2:30 3 x 100 Stroke - 2:00 25 Easy 1000 Relay ( 2 teams, each did 5 x 50) 25 Easy 6 x 50 Kick - 1:00 6 x 50 Kick w/ fins - 1:00 * Odds underwater sdk down/easy back * Evens 2 uw kicks on back, side, front, side off each wall 500 Backstroke pull (7:05) 200 Cool down (5300 Total)
I felt good this morning, but again really pooped by the end of the session. These 1hr 10-15 min workouts have been good to get the yardage up but by the end I am feeling very tired. Work has not helped this week either. My Korean visitors are in until Thursday and then i have a Vistage conference. Monday was a long day, starting with morning practice and end ending about midnight after picking up our korean guests at the airport. Yesterday was a long day too, with entertaining. I am looking forward to the weekend to catchup on my sleep. Warm up 400 free 6x50 finger drag higher than usual elbow on 45 2x400 IM kick/swim/drill/swim Main set 12x100 done as 50 stroke, 50 free on 1.20 3x500 free holding 1.05 pace on 5.50 3x200 IM descend 1-3 on 2.45 Warm down 200 easy Total 5000 I held 1.05 pace on the 500s and felt ok. The last one hurt but I got into a nice rhythm and focused on long and strong. I seem to be hitting 10.5 strokes per length at the moment which causes my turns to be too tight. I have a tendency to breath to the left and I think if I did more bilateral breathing I would be better off. Somehow I find bilateral harder when I am trying to hit a rhythm. Something else to work on I guess. I am entertaining tonight again but should be able to make the evening practice.
Yes today was Breaststroke day for me and it felt good. I may just have to do it again. 500 free every 4th lap streamline kick on back 500 free kick w/zoomers every 3rd lap fast 10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good 8x25 accordian drill w/snorkle 300 breast kick 300 free w/snorkle every 3rd lap breast scull drill 8x25@:45 breast held 25's not quite there yet my legs are still not strong enough 300 free w/snorkle EZ Total 2800 yards
I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed. Warmup: 1000 Free 16 x 25 SDK underwater w/ short fins @ 1:00 10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah. (2400/2400) Main Set: 4 Rounds of: 300 Free @ 4:30 (150/160 HR)200 Stroke @ 4:00 (180+ HR)100 Free @ 1:45 (150/160 HR) (2400/4800) This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s. 8 x 25 Fly @ :45 (200/5000) 4 x 100 Free @ 1:15 into (cruised these @ 1:10s) 4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here) (800/5800) 8 x 25 Fly @ :45 (200/6000) 200 EZ --------------------------- 6200 Yards
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