Busy Easter weekend singing two services each for Good Friday and Easter Sunday with a rehersal Saturday morning, plus the usual weekend stuff. Today was last tough workout before a week of rest going into Ozark Champs next weekend. Saturday, 3/31/2018 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr 2x{8x75 1:30 o-25k/50b, e-IM dr 8x50 1:00 D1-3, 1-3, 1-2 4x100 1:45 1-90% 2,3-smooth, 4-100%} Rd 1 - free (25 mid to low 50s, :59, :56 100s) Rd 2 - fl/bk/br fast 50s (27 low, 27 mid (cramp), 32 low), IM 100s (1:05, 1:01) 200 warm down 3800 Felt like my body thought about recovering from the week but didn't quite get around to it! Not too bad regardless. Also the pool exhaust is getting bad, I had a cough for the first time since I've been back. Good news! There are 4 guys and 4 ladies between 25-35 years old from the SLAM team signed up for Nationals... that means we could have guys, girls and 2 mixed relays in May. So I'm trying to get contact info for the ones I don't know and see if they're interested.
Life has been busy as expected since the Harvard meet. Finally able to get into the water this week with the team, which is great considering that our own home mini meet happens next Saturday in southwestern Vermont. 200 swim/100 kick/200 pull/200 choice Fort Speed Set: Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts 1 x 25 AFAP 1 x 50 EZ 1 x 50 AFAP 2 x 50 EZ 1 x 75 AFAP 3 x 50 EZ 1 x 100 @ 90% 4 x 50 EZ (worked on turns) 5 x 50 (odds fast from blocks, evens ez) 200 loosen and out [Masters/Rec/1900 yds/75 min] ========================== I love using this speed set heading into a meet...thanks again Leslie! Only Greg, Sean and Rebecca in the water today. Preparations for the swim meet are coming along as well as expected at this point. The biggest concern I have is director is making sure that there are enough timers; because I run this swim meet as a benefit for the local age group swim team, whose season has already ended, we rely on them to run the meet while I do my best to get people here to swim in it. I don't get to really see the communication on their side so this aspect of being a director gives me the most anxiety. Right now we have 13 people who have signed up, but I'm still expecting more entries from Regional workout groups in the Adirondacks, New Hampshire, and the Berkshires. Hard to believe it's going to be our 7th annual meet this year! Happy Passover and Easter everyone
SCY Warm up 3 x 100 1:45 4 x 50 1:05 stroke 3 x 100 1:30 8 x 25 :30 choice Kick set 1 x 200 4:30 kick 4 x 50 1:15 kick 1 x 100 2:15 kick 4 x 25 :45 kick fast IM set 4 x 50 1:00 IM order 2 x 200 3:30 IM 4 x 25 :45 IM order 2 x 100 1:45 IM Freestyle/pull 1 x 300 4:30 long & strong 2 x 150 2:15 neg split 3 x 100 1:30 last 25 strong 4 x 75 1:05 desc 1-4 6 x 50 :45 be consistent 12 x 25 :30 strong Warm down 4 x 50 1:00 Total: 4500
Felt like first time swimming four days in a row in 7 years. Also lost a fight against fish frying oil yesterday and my right hand is a little gnarly. Plus the high school water polo team didn't put the lane lines and flags back in after their game last night. So... shorter workout today and excuses excuses! Thursday, 3/29/2018 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr 4x100 1:40 50 controlled/50 build 12x50 1:00 1-f/EZ; 2-EZ/f; 3-b; 4-fast 6x75 1:20 1-50 smooth/25 fast; 2-25 smooth/50 fast; 3-fast 4x100 1:30 50 controlled/50 build 400 warmdown 3000 Made it to rest day!
3|28: 3 x 200IMK on 5:00 arms down on bk kick12.5m UWDK/12.5m UWalantis on fl kickboard/snorkel on br and fr kick dryland: 400m run 1:23 3|29 drylands: 400m run 1:19.70 :-)
Updated March 29th, 2018 at 03:58 PM by __steve__
SCY Warm up 8 x 75 1:20 8 x 50 1:00 choice Kick set 6 x 75 1:40 last 25 fast Stroke set 4x 1 x 25 :40 perfect stroke 1 x 50 1:10 build 1 x 75 1:30 strong [RD1 fly, RD2 back, RD3 brst, RD4 choice] Sprint set 4x 3 x 25 :45 desc 1-3 1 x 25 :45 easy free 1 x 50 1:15 fast [RD1/2 stroke, RD3/4 choice] Freestyle/pull 2x 1 x 200 3:00 1 x 100 1:30 1 x 50 1:00 1 x 50 :50 1 x 100 1:20 1 x 200 2:40 Warm down 4 x 50 1:00 Total: 4250
Wednesday, 3/28/2018 Pool Workout Third swim day in a row. Took too long to get into the swing of things. Just have to make it through tomorrow and then I've got a rest day. 200 fr/100 bk/200 k/200 p/100 IM dr 3x200 3:00 D1-3 (2:05 grrr) 2x100 1:30 fast pace (1:02s double grrrr) 4x150 2:10 fin k 2x100 1:20 fast pace (1:00s) 2x300 4:00 1-pull 2-fin k 2x100 1:10 fast pace (1:00/1:01) 150 EZ 100 IM fast 200 warm down 3650 100s got a little choppy there. I KNOW that easy speed stroke I used to have is still in me somewhere, I just have to find it. And keep remembering that I'm still only half a year into a comeback after 6 years off - it's a process.
3|25 Ran barefoot 400M Ran fast 700M Upperbody light, high reps 20 min of continuous cyclic yoga 3|26 Ran 400M 1:24 Lower body light, high reps 10 min of continuous cyclic yoga 3|27 SCM 5 x 200IMK on 5:00 had to leave pool - grossed out over the floating film and how the water felt
SCY Warm up 5 x 100 1:45 4 x 75 1:30 IM/stroke 4 x 50 :50 desc 1-4 Kick set 1 x 400 8:30 Alt. 25mod/25fast Main set 4x 1 x 75 1:45 easy 1 x 50 1:00 fast 1 x 50 1:00 easy 1 x 75 1:45 fast [RD1 fly, RD2 back, RD3 brst, RD4 choice] Freestyle/pull set 4x 1 x 250 3:30 long & strong 5 x 50 :50 desc 1-5 Warm down 4 x 50 1:00 Total: 4600
Tuesday, 3/27/2018 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr 100 1:40 smooth 1x100 1:20 100 1:40 smooth 2x100 1:20 100 1:40 smooth 3x100 1:20 100 1:40 smooth 4x100 1:20 100 EZ 4x{3x50 :45 threshold, 100 1:45 EZ} 8x50 k/dr IMO :60 3700 Swim was OK. Held 1:04ish in the 1:20 100s; 50s 30+ free, 30 pull, 29+ free, 30+ back per round. Short rest is still my nemesis right now. Having some issues with sleep, maybe will try some melatonin and see if that helps.
SCY Warm up 2 x 200 3:15 6 x 25 :40 stroke 3 x 100 1:30 4 x 25 :30 strong Kick set 1 x 200 4:30 8 x 25 :40 fast Stroke set 2x 4 x 25 :40 IM order perfect stroke 1 x 100 1:50 IM 3 x 25 :40 IM order perfect stroke 1 x 75 1:30 IM Freestyle/pull set 2 x 150 2:15 4 x 75 1:10 2 x 150 2:10 4 x 75 1:05 2 x 150 2:05 4 x 75 1:00 Sprint set 6x 1 x 25 :45 easy 1 x 50 1:15 sprint [RD1-3 stroke, RD4-6 choice] Warm down 4 x 50 1:00 Total: 4500
Monday, 3/26/2018 Pool Workout Start of couple weeks prep for Ozark Champs. Swam OK today, not perfect, just OK. 200 fr/100 bk/200 k/200 p/100 IM dr 2{6x100 1:40 build first 50 to 70%/80%/90% second 50 x2 4x75 1:15 - 1-controlled, 2-last 25 fast, 3-last 50 fast, 4 fast 100 EZ} 6x100 1:40 build first 50 to 80%/90%/100% second 50 200 warm down 3600
SCY Warm up 1 x 300 4:30 3 x 100 1:45 4 x 75 1:30 IM/stroke 6 x 50 :50 desc 1-3/4-6 Kick set 2 x 100 2:15 4 x 50 1:15 8 x 25 :45 fast Freestyle/pull set 4x 1 x 200 3:00 long & strong 1 x 100 1:30 neg split 1 x 50 :45 fast Main set 4 x 100 1:45 alt 1 easy/1 fast 4 x 75 1:30 alt 1 easy/1 fast 4 x 50 1:00 alt 1 easy/ 1 fast 4 x 25 :45 alt 1 easy/ 1 fast [All swims choice] Warm down 4 x 50 1:00 Total: 4400
Full pool today for Masters, a good sign since we are two weeks out from our mini meet! 2 x [150 swim/50 kick/100 pull] plus 100 easy 4 x 25 burst and cruise 1 x Noah's Ark [finished at 6:40, did an extra 100 easy] 4 x - 50 pull on 1:00 - 25 FAST into 25 easy - 100 choice [worked on back and breast] 200 loosen and out, with some starts thrown in. [I did 100 w/d] [Masters/Rec/2300 yds/65 min] =================== Good swim with Greg, Libby, Kim, Sean, Dedrick, and Kevin. Entries have been slowly coming in for our meet, and it looks like (perhaps) the snow is done!
Friday, 3/23/2018 CrossFit Workout Warmup - airbike, stretching, barbell warmup, thrusters and pullups Conditioning - CF Open 18.5 AMRAP 7 3-6-9-12-... Thrusters 100# Chest to Bar Pullups 10 thrusters in round of 18 Not bad considering I really didn't want to do this workout. Done with the Open, now no weights for two weeks 'til after Ozark Champs. Saturday, 3/24/2018 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr 2x{300 smooth 4:30 50 FAST 1:30 2x150 smooth 3:00 2x50 FAST 1:30 3x100 smooth 1:50 3x50 FAST 1:30} 100 EZ between rounds Did a variety of strokes. First round was pretty good, second round ran out of giddy-up. Shoulders pretty taxed from yesterday. 8x50 :60 warmdown 3700
SCM Kicking as normal 200 IMK's shoulder shot didn't help Been using a kickboard modified from an old skim board - good for UW's Used fins today for UW's - was fun also did 20 x 25 fr kick 0n 50 striving 4 30's
Updated March 25th, 2018 at 11:51 AM by __steve__
I was pretty down and out from this cold I've had on Monday and Tuesday. One day I did 1000 easy. That was it. Wed: Swim/SCY @ Sewy Swam with the Sewy team because Pitt practice was cancelled due to weather. I can't remember the workout exactly. I know I warmed up and did some bursts. The team was doing a set. But I did 10 x 25 AFAP + 75 EZ with a couple extra 50 EZs thrown in. Thursday: Drylands: flutter kicks in streamline on bosu, streamline stands on flat side of bosu, warrior on bosu, seated rows, good mornings, hip thrusters, explosive leg extensions, standing broad jumps, goblet squats, med ball slams, knee tuck jumps, seated straight arm dips Did 3-4 miles on treadmill Friday: Swim/SCY @ Pitt Warm up: 400 various 4 x 25 shooters w/fins Fooled around with the Colorado backstroke ledges while the team was doing something else. I don't like these ledges; they're hard to get in place and keep them there. The ones they're using at NCAAs are so much better. Main sets: 6 x 100 of something -- I did 6 x 50 burst + cruise @ 1:30 8 x 25 fly @ 100 pace @ :45 100 EZ Team was doing sprint 12 & 16 25s but the interval was too hard for me. So I did 5 x (5 x 25 AFAP + 75 EZ) 20 x 25 @ :30 -- I did them odds = back kick @ 100 pace, evens = EZ 100 EZ ~~~~~~~~~~~~~~~~~~~~~~~~~ Finally feeling better after struggling for a few days. May just go easy today and crank it up on Sunday. Really looking forward to going to NC for a few days for Lil Fort's spring break. All this snow doesn't feel like spring ...
LCM Warm up 3 x 100 2:00 6 x 50 1:15 stroke 3 x 100 1:45 Kick set 8 x 50 1:20 IM/stroke set 2x 1 x 100 2:15 25strong/75easy 1 x 100 2:15 50strong/50easy 1 x 100 2:15 75strong/25easy 1 x 100 2:15 100strong [RD1 IM/stroke, RD2 choice] Free/Pull set 1 x 400 6:20 300strong/100mod 2 x 300 5:00 200strong/100mod 3 x 200 3:10 100strong/100mod 4 x 100 1:40 strong Warm down 4 x 50 1:00 Total: 4300
Slept in Wednesday, just needed some extra rest. Thursday 3/22/2018 Pool Workout 200 fr/100 bk/200 k/200 p/100 IM dr 200 fast 3:30 (free 2:00) 4x25 EZ :40 200 fast 3:30 (kick 2:44) 4x50 EZ 1:10 200 fast 3:30 (back 2:12) 4x75 EZ 1:30 200 fast 3:30 (pull 2:03) 4x100 EZ 1:50 200 fast (breast 2:28) 8x50 k/dr IMO :60 3200 Coach was inspired by Pieroni's 1:29 200 last night so we got to do fast 200s today. Pretty happy with how I did - not where I want to be by May but better than the sluggish I've felt the past week and a lot better than the last time I did any fast 200s a couple weeks ago.
SCY Warm up 4 x 150 2:30 4 x 75 1:30 IM/stroke 4 x 25 :30 strong Kick set 1 x 200 4:30 3 x 100 2:15 desc 1-3 Stroke set 2x 4 x 25 :40 fly 4 x 25 :40 back 4 x 25 :40 brst [Swims 1/2: perfect stroke, 3/4: strong] Free/pull set 2 x 250 3:45 long & strong 5 x 100 1:30 last 25 strong 10 x 50 :45 strong and consistent Sprint set 2x 1 x 25 :30 easy 2 x 25 :30 fast 1 x 25 :30 easy 3 x 25 :30 fast 1 x 25 :30 easy 4 x 25 :30 fast [All swims choice] Warm down 4 x 50 1:00 Total: 4400
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