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  1. Monday 9/23/13

    Monday 9/23

    PM only SCY

    300 swim every 4th 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O kick

    300 @ 3:20
    200 @ 2:15
    100 @ 3:00 BEST AVG

    100 EZ

    12x25 @ :30 FL w/ fins
    #1 - flip drill
    #2 - 3 kick/1 pull
    #3/4 - swim

    8x25 @ :30 FL kick under H2O w/ fins

    400 EZ

    Total: 6000

    Today was tough, fun, and frustrating all at the same time. I really liked the main set and got really into the 300s and 200s, but when the 100 rolled around, I found it difficult to really get going. A large part of this was going last in the lane and being swamped by the wake of the two people ahead of me (for reference, swimmer #1 is a sub 4:30 500 freestyler and placed 7th this summer in the 1500 at Juniors). The best I could muster was a 59.1 on #1, and finished with 1:00, 1:01, 1:02, 1:01. This was doubly frustrating because on the 300 and 200 each round, I was usually out at 1:00/1:01, then shut it down and cruised to 3:13-3:15 and 2:08-2:10 each time. I need to find a way to bring myself further out of my comfort zone. I don't feel like I held back physically, but I think mentally I could step up my game more.
    Swim Workouts
  2. 9|23|13 piecemeal buildup to lower back shutdown

    by , September 23rd, 2013 at 04:28 PM (Blog)
    I did squats about 2 weeks ago. Felt tolerable after, but the following day during fast swims from the block I had a sharp jolt of high current lumbar pain as my feet pushed off. I cautiously continued on for the week hoping it would heal, and in fact it was on my way, then I decided to run continuously for 30 minutes. This was 84 hours ago and at times I've been in some pain. Sometimes I'm OK, other times I'm incapable of walking upright or barely at all, but I believe the worst is over.

    I had today off, which is good since I've only had 2 other days off this month. I couldn't let this beautiful day go to waste on my back and had to get out. Since I was doing a little better after an hour of soaking in hot Mg salts, 1g ibuprofen, 2 hours on my belly with a gallon bag of ice on top I decided to go to the gym. The water was too cold to loosen up and swim and the lower back would probably go into spasm as it did last week. So I therefore decided to take the dryland (lower back friendly workout) route.

    I did 9 sets of the following block of exercises in circuit style, without rest between:

    1. Pullups (bodyweight) 8 reps
    2. Dips (bodyweight) 10 reps
    3. Leg extensions (flutter extensions) (increasing weight per set) 20 - 10 reps
    4. Seated calf raises 7 reps

    Though I did not take time to rest between exercises, my HR did not climb, for the extra time it took me to move from station to station was more than enough to recover being miserable and slow. I managed the workout fine and feel better both spiritually and physically, accomplishing a rather awesome workout. I also discovered when I'm in pain my tolerance to the workout experienced pain increases.

    Off to DC tomorrow for my wife's abctec Teacher of the Year award reception. She is scheduled to meet with some senators and other important people in the board of education. I will be going with her for the events, primarily for the food, however I'm starting to get the butterflies like I do before a meet lol. I just hope my back will be improved by then. That reminds me, I need to buy some shoes. About shoes, last week when I dropped my jacket and pants off to get tailored and cleaned, I find a moth has chewed a 1mm hole into the sleeve of my jacket! That sucks, I paid almost a grand several years ago on this outfit and have worn it once! It was even zipped up inside its cover bag. WTH. It's not noticeable but it needs repairing. There's a dude in Chicago that can weave spare fabric in when we get back. But Yes, moths do eat clothes

    Updated September 23rd, 2013 at 05:44 PM by __steve__

  3. 09.23.13 - Monday workout

    by , September 23rd, 2013 at 12:03 PM (Pete's swim blog)
    Swam w/ Roger, Jonny, Chris and Andrey. Chris and Andrey are High School Swimmers joining us. I don't really have much chance against them in short swims but I can keep up for workouts. Lucky for me, I don't have to come back for another workout this afternoon like they do.


    600 Warmup

    8 x 75 - :59, :58, :57, ... :52
    100 Easy
    I got off the clock somewhere by 2 seconds but I held the pace through the set. Finished at :26 instead of :24. I think I messed up around #4 or #5.

    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    100 Easy
    Dropped the drag suit for this set. Made the kick on 6:45 or so. Probably should have left the drag suit on but it gave me time to switch to paddles.

    400 timed pull (4:18)
    50 Easy
    Kind of disappointed in this since I didn't have my drag suit. I had one bad entry early in the pull that messed up my right paddle but I should still be quicker than this.

    4 x 50 - :45 IM Order/Free
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 IM Order/Free
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 IM Order

    200 Cool down

    (5050 Total)
    Swim Workouts
  4. Monday early morning, September 23, 2013 6:30-7:35am

    by , September 23rd, 2013 at 11:28 AM (Fast Food Makes for Fast Swimming!)
    Yeah, that's early in my book now. I have to get a few things done this morning, so wanted to get my chlorine fix beforehand. Plus with not having to work yesterday, it was a little easier to get going this morning.

    I got in the pool as the morning rush crowd was leaving, so I had a lane to myself, as did most of the other people. There tends to be a second wave of people that comes in during this period though, and my lane was the last one to try to be double occupied. Nice. Once I was in the middle of my IM/Kicking set, and an older fellow was going to join me. He asked, and I said "it doesn't bother me". It was at that point that I was pushing off to start a 200 IM. On my return length I noticed he moved over to another lane. What is it with butterfly that scares people off, or is it me? I also overheard some "Michael Phelps" comments from a few folks this morning.

    400 Free
    200 Flutter Kick w/ board
    8 x 100 Free Pull @ 1:30

    3 Rounds:
    • 200 Flutter Kick build w/ board @ 4:00
    • 2 x 200 IM @ 3:15 (2:40-2:45s) again, my back and breast are just horrible now


    200 EZ and out

    3400 Yards
  5. A decent meet and a rough morning

    by , September 23rd, 2013 at 08:30 AM (Mixing it up this year)
    I just didn't feel as rested today as a normal Monday. Had a smooth 500 free only went 6:29 on Friday night but I have to say it did not hurt as much as normal and was only 9 seconds off my best last year. The 200 fly saturday went well with a normal 3:15 pace but I only had 2 heats of 200 fly and 1 heat of 50 free then I did a horrid 50 Free in 31.

    Today was recovery.

    500 free
    500 free kick w/zoomers
    8x25@:40 fly w/zoomers & paddles
    10x50@1:00 free holding 40's
    200 free EZ w/6 beat kick
    6x100@1:40 free w/snorkle & paddles maintaining 6 beat kick
    500 free fast kick w/zoomers
    5x100@2:00 free EZ w/6 beat kick

    Total 3500 yards
    Swim Workouts
  6. Week 52 - Monday

    by , September 23rd, 2013 at 08:15 AM (After a long rest)
    I woke feeling good this morning, although a couple of extra hours sleep would have been great. When I got to the pool the water level was down more than a foot and the pool pump was not running. The coach turned the pump back on but the water level was low the entire workout which made it a little choppy. I felt really good during the main set but by the end was beat.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    4x(300,200,,100) pull with paddles on 1.10 base
    100 easy
    6x200 with snorkel overkick on 2.40
    3x100 kick on 1.50

    Warm down
    100 easy

    Total 4800scy

    We ran out of time on the kick set or else I believe we would have had about a 5500 yard workout. The 3,2,1 set felt really strong and I held 1min pace throughout, except the last 200 where I went 1.57, and the last 100 where I went 57. The 200s with snorkel were active recovery And I held 2.15s, but my legs really hurt.
    Swim Workouts