Wednesday 9/18 PM only SCY 2x 300 swim 6x25 @ :45 FL kick under H2O 8x50 @ 1:00 odd: k/dr even: dr/sw I.M.O. 2x 8x25 @ :40 FL breathing every 5 3x150 @ 1:45 BK/BR/FR (fastest I ever managed was a 1:41, most of these were 1:44/1:45 touch-and-go...but I did make them all) 200 @ 3:30 FL or BR kick 300 EZ Total: 3700 Had to leave early to run some errands, so I didn't get a third round of the main set (it was 3x as written). Very challenging on the 150s. It is funny how 200 I.M.s on 2:20 would have been easier for me to make than those 150s at the same pace because the 50 FL allows me to get so far ahead of the clock. Having to start with a fast 50 BK was rough for a non-backstroker like myself!
Swam w/ Dave. Did pretty well today despite fighting a cold over the last few days. Had a really good 100 pull and made all the kick times despite limiting my use of br kick. 600 Warm up 5 x 100 - 1:45 Convert Free (fastest stroke) to Flutter kick (third fastest kick) :15 Rest 6 x 100 - 1:30, 1:25, 1:20, 1:20, 1:15, 1:10 (finished on 1:08) 100 Easy 5 x 100 - 1:45 Convert Fly (2nd fastest stroke) to Fly kick (2nd fastest kick) :15 Rest 6 x 100 - 1:20, substitute 25 fly for 25 free if ahead of interval 100 Easy Hard for me to believe but my fly kick is now faster than my flutter kick... at least for 100 yards or more. Still have a long way to go but I'm definitely improving a lot. 5 x 100 - 1:45 Convert Br (3rd fastest stroke) to Br Kick (3rd fastest kick) :15 Rest 6 x 100 Pull - 1:30 easy/hard (Made 1:01, 1:00, :.58.5 on hard ones) 100 Easy 8 x 50 - :45 (descended down to :32) :30 Rest (fin change) 8 x 50 Kick w/ fins - 1:00 100 Cool down (5100 Total)
Nothing too special today...mainly a leg workout of sorts. I've been staying late at work lately, learning more about the machinery and the making of the components for them, but the longer hours are draining on my body. The OT on the upcoming check will probably make up for it though. Warmup: 200 Free 200 Flutter Kick w/ board 200 Free 200 Flutter Kick w/ board 200 IM 200 Flutter Kick w/ board 200 IM 200 Flutter Kick w/ board (1600/1600) 400 Free Pull, attempt to get faster on each 100 (without killing my lap swim lanemate) I didn't happen to check time, but I'd guess I was under 4:45. (400/2000) 10 x 75 SDK on back w/ short fins @ 1:10 (went 1:00s) (750/2750) 10 x 25 Odds Fly Fast, Evens Free EZ @ :30 (250/3000) ----------------------------------- 3000 Yards
SCM Very short 15 min swim. Water was 80F. Planned to do low effort drills as recovery, but I would have gone hypothermic. Wore snorkel and short fins, swam free doing 1000 14:30 for recovery.
- 200 FR/200 IM drill 5 x (with snorkel) - 50 kick with board into - 50 pull with buoy into - 100 swim with agility paddles - :10sr 50 EZ 4 x 100 IM on 1:35 - Rotate first length with stroke, IMO Masters Minute 1 x 100 IM for time (1:09) 50 EZ 1 x Noah's Ark pull with buoy and out (Solo/Rec/2500 yds/50 min)
SCM WARM UP: 2 X 200 3:30 3:20 3 X 100 1:50 1:40 Two rounds. Round 1 intervals left, 2 right. 1 x 200 kick 5:00 4 X 100 kick 2:20 3 X 100 Im 1:50 1 X 100 stroke 2:30 Three rounds, 100's: round 1 fly, 2 back, 3 breast 1 X 300 5:00 1 X 150 2:30 Three rounds. Swim last 50 fast on 150's WARM DOWN: 4 X 50 easy 4750M
Last night my son and I once again headed to the gym and we did some circuits and then I finished with 10 mins of swim bench and he decided to do 10 mins on the elliptical. We did 3x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits. i was really tired after this and did not have a great night of sleep so did not have high expectations for today's workout. To my pleasant surprise I felt good the entire workout. Warmup 400 free with snorkel with new nose clip 6x50 catchup 6x100 kick on 1.50 Main set 5x100 on 1.20 4x100 on 1.15 3x100 on 1.10 2x100 on 1.05 1x100 on 1min 200 easy 10x50 swum as 12.5 streamline kick, 12.5 swim,12.5 streamline kick, 12.5 swim 8x100 IM on 1.30 aerobic rerecovery Warm down 100 easy Total 4400scy i held 1.04s down to the 100s on 1.05 and then dropped to 1.02s and did a 1.01 on the last 100. I was really pleased with this and felt long and strong throughout.
Wed Sep 18th, 2013 SCY Swam: Fri, Mon, & Tue Lifted: Sat, Sun & Tue left shoulder's feeling better Whitney Coached, 6:00 - 7:30 dove in around 6:10 swam with Jim & Nate Beside Mike, Tyler, Gull, & Larry Warm up assigned 15 min swim Did: around 400 Main Set 8 x 25 FL fast on :40 8 x ?? on 1:20 did 1 50 & 7 100's 8 x 25 BK fast on :40 6 x ?? on 1:15 did 100's 8 x 25 BR fast on :40 6 x ?? on 1:10 did 50's 8 x 25 FR fast on :40 100 easy assigned: 600 done 25 FR easy 25 stroke fast IM order by 150's did: 4 rounds of (25 FR easy, 25 stroke fast, 50 skip, 25 fr easy, 25 stroke fast) 16 x 25 on 30 odds: fast stroke evens: easy FR with 2 breaths Next Meets: considering one, 2 or a few SCM meets in Nov & Dec Not sure yet, Might do: Fri Oct 11 - Sun Oct 13 Rowdy Gaines Classic Orlando, FL Sat Nov 9 - 10, 2013 WMST 2013 November Classic Shenandoah, TX 77385 Might do another one in late Nov / early Dec, haven't decided yet.
Felt slow but was actually swimming faster than expected. I definitly over did it after. Muscles under the right scapula are sore now. 500 free 500 free kick w/zoomers Do 3 times thru Round 1&2 no equipment Round 3 with strapless paddles & bouy 1x200@3:30 free went R1 2:47, R2 2:56, R3 2:53 2x100@1:30 free went R1&2 1:26's R3 1:25's 4x50@:50 free went R1&2 :43's R3 42's 5x100@1:30 free w/snorkle, strapless paddles 200 1 arm fly alternate right/left 5x100 Free EZ Total 4000 yards
Today I decided to follow through on some Rushall sets... begin to gauge my fitness as I start race-pace training for the short-course season. I went back and looked at my best times in the events that I really want to focus on for this coming season: 200 back, 200 fly, 400 IM. Just a month ago I time-trialed a 200 fly from push and swam 3:21--a :50.25 average pace per 50. In the not too distant future I'd like to swim it in :45/50 pace, but I thought I better take it a step at a time and try to settle in at :48. The same goes for 200 back, for which my PR is 3:16 in a meet context... I really want to break 3:00 this year, but I'll start with breaking 3:10, a :47.5/50 pace. For 400 IM, I'm pretty close to 6:30... of course I'd love to be closer to 6:00, but we'll take it a little at a time. If my 100 fly is in the low 1:30s and I can follow with a 1:40 back and 1:50 breast, then I should be able to manage 100 free in the 1:20s to bring the 400 IM in under 6:30. With that in mind, and after re-reading Rushall, I decided to see where I was. Here's what I did: WU (1000): 400 EZ swim on 8:00 (alt. 100 fr w 100 pull) 4 x 100 IM on 2:15 (all right at 1:40) 4 x 50 fr on 1:00 (all in :38) MS: 10 x 50 fly on :20 RI* 200 recovery (pull and fr) on 4:00 10 x 50 bk on 20: RI** 200 recovery (bk and fr) on 4:00 20 x 25 br on :40 (held :27 most of the set... these felt awful) 200 recovery (fr/pull) on 4:00 10 x 50 fr on 1:00*** 200 recovery (pull/fr/bk) on 4:00 CD (600): 8 x 50 on 1:00 in 4IMO (:48, :50, :51, :50, :58, :58, :48, :44 = 6:47) 200 EZ (fr and bk) TOTAL: 4200 SCY/85 minutes *Following Rushall's prescription that rest be set at :20 for 50 repeats, I decided to see how long I could hold a pace under :50 for fly... once I missed that target, I would skip the next rep. I managed to do 8 of the 10. And the lactic acid build up wasn't too bad. My times were: :45, :47, :48+, :50, x, :48, :49, :50, x, :48 (x marks the reps I skipped because I missed the target on the previous rep). **I finished the whole set of back with reps between :45 and :49, mostly :47-:48. The :20 RI was difficult to keep track of with odd numbers though... not so much knowing when to start the next rep, but figuring out how fast the rep just completed was. ***On breast and free I decided just to go on a set interval which was close to my goal rest interval (:10-:15 for 25s, :20 for 50s). These frees were really tough, I held :40 for most of the set, but missed two reps with :41s. I know these sets are not really long enough at this point (Rushall suggests 20 x 50 at 200 race pace), but this is a good place to start. I knew that beginning with fly was going to make the rest of the workout more challenging too. We'll see how I feel tomorrow. I know that my work in the weight room is slowing me down for now, but hope that there will be benefits later as my body adapts and gets stronger. Here's what I did after the short cool-down: 60-70 supine leg lifts/flutter kicks 20 crunches :30-:40 in front plank position 3 x 12 hanging leg lifts 3 x 12 squats (w/ 135 lbs) 3 x 5 kipping chin-ups 3 x 10 push-presses (w/ 55 lbs) 3 x 5-6 pull-ups 3 x 10 push-ups 3 x 10 lunges w/ 20-lb DBs 3 x 12 seated rows 3 x 12 incline press w/ 20-lb DBs 3 x 12 upright rows w/ 20-lb DBs After the core work (ending with the plank) I super-set everything; so I alternated exercises in the following pairs, little to no rest between sets: leg-lifts/squats, chin-ups/push-presses, pull-ups/push-ups, lunges/seated row, incline presses/upright row.
Tuesday 9/17 "I HURD U GUSY LIEK KICKING?" (Not really, but thanks anyways) PM only SCY 800 (300 swim/100 kick) 600 (200 pull w/ buoy + paddles + snorkel/100 kick) 400 (100 swim/100 kick) 200 I.M. drill 4x100 @ 1:40 FR kick w/ board (1:34, 1:35, 1:36, 1:36) 300 @ :20 rest BK pull w/ buoy + paddles (active recovery) 4x100 @ 1:35 FR kick w/ board (1:30, 1:31, 1:31, 1:34) 300 @ :20 rest BK pull w/ buoy + paddles (A.R.) 4x100 @ 1:30 FR kick w/ board (1:25, 1:26, 1:28, 1:29) 300 @ :20 rest BK pull w/ buoy + paddles (A.R.) 100 EZ 3x 4x75 @ 1:30 w/ fins 25 under H2O kick/25 kick on back/25 FAST FR no breath 4x50 @ :20 rest 25 drill/25 swim (A.R.) Total: 5700 Holy hell that was some rough kicking. The weakest part of my "swimming game" has always been FR kick with a board. Kyle is right about kicking being 95% mental though. After the first 4x100, I thought there was no way I would make 1:30 given how I could barely make 1:40, but I found a way to power through it and make the last 4...if we had any more than that, say 5x100, I don't think I could have held on. Not there yet!
Recent Comments
