SCY Warm up 1 x 200 3:10 3:00 2 x 100 1:40 1:30 4 x 50 stroke choice 1:15 1:15 4 x 50 kick 1:15 1:05 2x through - Round 1 intervals left, round 2 right IM/stroke set 2 x 75 IM/stroke 1:30 4 x 25 stroke :45 3x through 25s: Rd1 fly, Rd2 back, Rd3 breast Free set 1 x 25 fast :30 1 x 50 moderate 1:00 1 x 75 fast 1:00 1 x 100 moderate 1:45 3x through Free/pull set 1 x 150 last 50 fast 2:15 2:00 2 x 75 last 25 fast 1:05 1:00 3 x 50 descend 1:00 :45 2x through - Round 1 intervals left, round 2 right Warm down 4 x 50 1:00 Total: 4200 yards
Updated December 21st, 2016 at 03:29 PM by SharksMasters
Monday AM masters swim workout @ Sendero (SCY) Claudia coached 500 w/u 6 x 50 @ 1:00, 25 drill/25 swim 6 x 50 @ 1:00, odds kick/evens swim 2 x 400 @ 6:00, build by 100s 2 x 300 @ 4:30, neg split 2 x 200 @ 3:00, build by 50s 2 x 100 @ 1:30, neg split 500 pull 200 w/d TTL: 3800 yards air temp was 21F... the water was nice and warm, but there were warmer and cooler patches. I felt best when I was moving. my kickboard and gear bag had iced over during the set, and my water bottle nozzle was nearly frozen. we had a whopping 3 swimmers. the guy who swims with me was there, so that worked out well, then a gal who pretty much did her own thing. I had gone to the gym yesterday afternoon, and felt the weights this morning, very sore chest (and my weights now are paltry compared with what I had done before). had some decent times on the neg split sets, about 4:05 for the 300s, and 1:15 on the 100s. oh, and here's a picture the coach took of one of the starting blocks after workout...
SCY Warm up 3 x 150 2:20 3 x 100 IM/stroke 1:45 6 x 50 descend 1-3/4-6 1:00 6 x 25 choice :40 Main set: Kick/IM/stroke/free 1 x 200 kick 4:30 1 x 200 IM/stroke 3:30 1 x 200 free last 50 fast 3:00 2 x 100 kick 2:15 2 x 100 IM/stroke 1:45 2 x 100 free last 25 fast 1:30 4 x 50 kick 1:15 4 x 50 stroke choice 1:15 4 x 50 free descend :45 Free/pull set 1 x 300 4:30 #1: 150 fast/150 mod #2: 50 mod/150 fast/100 mod #3: 100 mod/150 fast/50 mod #4: 150 mod/150 fast *Keep 300 time the same on every swim! 4x through Warm down 4 x 50 1:00 Total: 4400 yards
My oldest daughter is back home from college for a few days and, since she's still registered with USMS from Nationals this spring, we decided to host an official practice for the 50% of the Brundage Swim Masters (BRSM) who are in Arizona so we could take a run at the MEMO 400 Kick for Time postal event (https://www.clubassistant.com/club/c...1983&cid=71646). I have done this since 2013, though last year's entry didn't count as I hand-timed it myself. I can count this year, but kind of wish I couldn't since it was the worst performance yet: 12-18-16 - 5:52.7612-12-15 - 5:30.low12-06-14 - 5:38.2512-15-13 - 5:46.34 My daughter had a decent time, but hers couldn't count: part of the reason she is home now is that she broke her left arm recently and we brought her back here to get some nifty waterproof casts so she can kick. However, while she can hold a kickboard, it wasn't working to do an open turn and so she flipped every turn. It's a bad reason for her to be here early (as, without the broken arm, her coach would want her training in Vancouver until the 20th), but I am loving having her home for a few more days!
SCY Warm up 2 x 200 3:15 6 x 25 :45 2 fly, 2 back, 2 breast 4 x 100 1:30 3 x 50 1:00 choice Kick set 1 x 200 4:20 4 x 75 1:40 last 25 fast IM/stroke set 1 x 50 1:00 free moderate 3 x 50 1:15 perfect stroke (fly, back, breast) 1 x 50 2:00 100% choice stroke 3x through Free sprint set 2 x 50 1:00 moderate 1 x 100 2:30 100% 1 x 50 1:00 moderate 1 x 50 1:30 100% 2x through Free/pull set 2 x 150 2:15 last 50 fast 2 x 100 1:30 last 25 fast 2 x 150 2:00 2 x 100 1:15 2 x 100 1:45 easy warm down Total: 4150 yards
Deadlift 135, 2nd crtct 145# Swing KB 35# 20x 2 circuits fast Asst pull ups 10x 2 crcts spd skiers 6x 2 crcts fast Bridge drag 20# 20x 2 crcts kneeling side throw 16# 2 crcts fast Back Sqt 80# 2crcts Sqt jump fast OH press 60# 2 crcts Push Prs 30# fast Swim 450 warm up 10 50's mix kick,free, back, breast, dolphin,otter 6 25's caterpillar 6 100's catch up, pull, tight turns, power off wall 6 25's breaststroke 6 25's otter 350 easy cool
Today the age-group team hosted a swim-a-thon that trickled over into our Masters slot, so we had an invitation to join in on the two hour swim. With a snowstorm just settling in , I opted to hop in for 100 laps, which took a tad over 46 minutes. Now off to pick up the college freshman from the train station and enjoy a nice dinner and a show (a live version of A Charlie Brown Christmas) at the Palace Theater in Albany.
20 x 25fr on 0:30 fins (2 breaths) 15 x 25fr on 0:40 fins (1 - 2 breaths) 4 x 25fr on 3:00 fins, fast (nb's) 16 x 12.5 UWDK (odds) UWFK (evens) on 0:20
Warm up easy 450 10 25's kick sets, free, back,breast,dolphin,otter. 6 25's dolphin 6 150's catch up,pull 6 25's breaststroke 6 25's otter 450 mod pace, strong off the wall. did this set 2x 5,000 yes total.
SCY Warm up 4 x 100 1:40 4 x 75 1:30 IM/stroke 4 x 50 1:00 8 x 25 :40 choice fast 2 x 150 3:15 kick Main set: IM/stroke/free 1 x 200 3:30 IM/stroke 1 x 50 1:00 fly 1 x 150 2:45 IM/stroke 1 x 50 1:00 back 1 x 100 1:45 IM/stroke 1 x 50 1:15 breast *Rest 1-minute 1 x 100 1:30 free 2 x 50 :45 fast 1 x 150 2:15 last 50 fast 2 x 50 :45 fast 1 x 200 3:00 last 50 fast 2 x 50 :45 fast Free/pull set 1 x 200 3:00 cruise 1 x 175 2:45 last 25 fast 1 x 150 2:15 last 50 fast 1 x 125 1:45 last 25 fast 1 x 100 1:15 1 x 75 1:00 1 x 50 :45 1 x 25 :30 Kick set 2 x 100 2:15 2 x 75 1:45 2 x 50 1:15 Warm down 4 x 50 1:00 easy swim Total: 4300 yards
Wednesday AM masters swim workout @ Sendero 400 w/u 200, done as 50 drill/50 swim x 2 200, done as 50 kick/50 swim x 2 4 x 400 done as: * #1: smooth @ 6:00 * #2: neg split @ 6:00 * #3: 75 free/25 stroke @ 6:30 * #4: pull 2 rounds of 4 x 50 kick @ 1:00, IMO 2 x 200 IM @ 3:20 200 w/d TTL: 3400 yards air temp was a bit brisk, 42F. water was about 78F; cooler than normal, but once warmed up it felt fine. especially with those 400s. (and after swimming @ Brighton in June, it would take a bit for me to be cold) we had a smaller group, only 5 I think. but at least the guy I swim with was there, so we did the set together. always good to have someone nearby to suffer through 400s. as I was getting out of the water, I told the coach, "some people on the swimming forums are trying to do funky suit Fridays. so you might see me in something crazy." she said, "oh, maybe I'll post to Facebook and get everyone into it."
SCM 500 various fr drills with fins 12 x 30m on 1:00 15m fast / 15m easy fasts were fr, UWDK, UWFKeasys were all br 200 UW kicking as 8 x 12.5 UWDK (breathe) 12.5 UWFK 10 x 13.5m turn drill on 0:30 15 x 13.5m turn drill on 0:20 Drylands 12 x 0:30 on 1:00 on curve treadmill 9 - 10 mph run / 3 mph walk weights - upper body The Woodway Curve treadmill is similar to rollers for a bike - self propelled. It has helped my running considerably (31 sec drop in my 1.5 mile time from prior years). Now that I no longer run I still use it to warm up the body for dryland training.
SCY Warm up 3 x 100 1:40 1 x 100 2:00 IM/stroke 3 x 100 1:30 1 x 100 1:45 IM/stroke 3 x 100 1:30 descend 1-3 1 x 100 1:45 IM/stroke Kick set 2 x 200 4:30 6 x 25 :45 fast Freestyle swim/pull set 100 200 100 300 200 100 300 200 100 200 100 100 Top half: All swims on a 1:30 base Bottom half: All swims on a 1:20 base 100s = last 25 fast 200s = descend 2 on 1:30 base and the 2 on 1:20 base IM/Stroke set 2 x 50 1:00 #1 fly, 2 back 4 x 25 :45 fly sprint 2 x 50 1:00 #1 back, 2 breast 4 x 25 :45 back sprint 2 x 50 1:15 #1 breast, 2 fly 4 x 25 :45 breast sprint Warm down 4 x 50 1:00 easy swim Total: 4550 yards
Deadlifts 135# 6, 145#3 2 circuits KB swng fast35# 20 2 crcts Asst pull up 10 2 crcts Spd ski fast 6 2 crcts Brdg drg 20# 2 crcts Knl sad thr fast 16#5 2 crcts Bk Sqt 80#5 2 crts Sqt jmp 5 fast 2crts OH Prs 60#4 2crts Psh press fast30#2 crcts. REST......... Swim🏊🏼💦🏊🏼💦 Long 500 easy 4;25's Otter 4;25's back easy 4;25's caterpillar 8;50's kick mix kick sets 2;400 cool I can't thank my my personal trainer Chris Ritter enough for all my progress. His excellent guidance has made me become a stronger swimmer! And my personal coach Corrie UH COOG's for helping me with percition, giving me great direction and confidence to face up coming competitions!!
SCY Warm up 4 x 100 1:40 4 x 50 1:15 stroke 4 x 100 1:30 4 x 50 1:00 choice descend 1-4 Kick set 3 x 100 2:15 2 x 50 1:15 fast IM/Stroke/Free set 1 x 100 1:30 1:45 moderate 1 x 75 1:15 1:30 build 1 x 50 1:00 1:15 fast 1 x 25 1:00 1:00 easy 4x through Round 1/3 free intervals left Round 2/4 IM or stroke intervals right Freestyle sprint set 1 x 75 1:05 last 25 fast 1 x 50 :55 sprint 100% 1 x 25 1:00 easy 4x through Freestyle swim/pull set 2 x 200 3:00 cruise 2 x 200 2:45 descend 1 x 200 best effort Warm down 4 x 50 1:00 easy swim Total: 4400 yards
Back to Swimming SCM 20 x 25fr on 0:30 with fins (18's) 15 x 25fr on 0:40 with fins (16's) 10 x 25fr on 1:00 with fins (14's) easy-moderate sprint, solid form 6 x 25 flutter kick on 0:40 4 x 10m UWDK+10m UWFK+5m UW frog (take a breath after each section) Drylands 10 x 30 seconds on 1:00 at 9+mph on Woodway Curve Weights and other stuff: Worked everything 15 minutes stretching Had to push swimming back in priority due to hurricane matthew, which blew down a healthy 60 year old red oak directly through my home. Crushed our master bedroom and garage (with BMW pinned inside). Thank God nobody was in area at the time. If it happened 30 minutes earlier it would've been another story cuz I was sleeping in the bedroom. Has been rather an ongoing nightmare, we're rebuilding that part of the home now. Enough blogging about that. I didn't get out of shape during time off from swimming because I've been running and continuing with other stuff. Interestingly I've noticed this break seemed to be beneficial to my form as I started back up, I'll find out at my next meet in February, but my swimming feels quite refreshed. Maybe it was overdue. Had a freak injury about 7 weeks ago, I was stretching my quads/hips (couch stretch) then my left hip opened up with an audible ripping sound (like sound of fabric tearing). I immediately closed the joint back and hobbled off in frustration and pain. Doctor said I tore a hip flexor. It took about 3 weeks to walk correctly after, and now, though everything seems to be good, my hip looks different than the other one, like it's missing one of the smaller muscles - lol. Strangely, after this injury my lower back doesn't act up nearly as much. Anyway, not concerned because it seems to be working fine. One bit of good news for me is I finally scored 100% on my AF fitness test last week.
I had my VTOS surgery on December 8 at Johns Hopkins. The surgery went well. The dr extracted a fairly massive first rib (see attached). The rib was abnormally large and was the culprit of the venous compression. There was also a great deal of muscle surrounding the rib, which was excised. I had a difficult time with the anesthesia, which caused me to throw up a few times. That is not particularly fun after an invasive surgery. I was able to move my arm right away and was on my feet quickly. The drive home was rather painful; I could feel every bump. I have a venogram scheduled for December 20 to assess whether the vein is patent and the clot has dissolved. I hope the vein bounces back from the compression, but the clot was very extensive. Depending on the results, I could be on blood thinners for awhile. I just hope there is not permanent damage. Anyway, the pain is reasonable tolerable with the pain meds. And my daughter is arriving home from college today!
SCY Warm up 2 x 200 3:15 2 x 100 1:30 4 x 75 1:30 IM/stroke 6 x 50 1:00 descend 1-3/4-6 Kick set 6 x 75 1:40 last 25 fast IM/Stroke set 1 x 125 2:00 IM 5 x 25 :45 fast, #5 on 1:15 125s: Round 1 50 fly, 2 50 back, 3 50 breast, 4 50 free 25s: Round 1 fly, 2 back, 3 breast, 4 free 4x through Freestyle swim/pull set 4 x 75 1:05 last 25 fast 3 x 150 2:10 last 50 fast 2 x 300 4:30 descend and negative split Warm down 4 x 50 1:00 easy swim Total: 4500 yards
SCY Warm up 2 x 150 2:30 2 x 50 1:15 stroke 2 x 150 2:15 2 x 50 1:15 stroke 2 x 150 2:15 2 x 50 1:00 descend Kick set 1 x 200 4:20 4 x 75 1:40 last 25 fast IM/Stroke set 1 x 200 3:30 IM 1 x 100 1:45 IM/stroke 4 x 25 :45 fast, #4 on 1:15 25s: Round 1 fly, 2 back, 3 breast 3x through Freestyle swim/pull set 2 x 200 3:00 4 x 100 1:30 last 25 fast 8 x 50 :50 descend 1-4/5-8 16 x 25 :30 fast Warm down 4 x 50 1:00 easy swim Total: 4500 yards
I brought a variation of a recent Kiefer workout to the pool today. Warmup: 30 x 25 on :05sr 01-10 free 11-16 non free 17-20 kick 20-25 pull [did an extra 100 while we reset] 26-30 fast Main Set: 30 x 50 on 1:00 01-05 build 06-15 odds fast, evens dps 16-24 even pace 25-30 non free Warmdown: 5 x 50 on 1:05 active recovery [Masters/Rec/2600 yds/60 min] ------------------------------------ A different style of workout with a 30's theme. I did the even pace 50's as backstroke with a focus of 10-15yds sdk off the walls. Eric, Tim, Greg, Jim, Rebecca, and Mary. The high school swim team season is now in full swing so we will lose some workout options during Tuesday nights. Next weekend we will have the opportunity to join the local age group team as they take part in a swimathon - choosing between a goal of 100 or 200 laps. Should be a good jumpstart to the One Hour Swim in January.
Updated December 12th, 2016 at 11:15 PM by rxleakem
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