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  1. No, it's all Patrick's fault...

    by , August 28th, 2013 at 11:15 PM (Alex's swim journal)
    He's blaming Jeffrey Archer for keeping him up at night with a page-turner. I have no such excuse for not being able to get to sleep last night, but after tossing and turning until at least midnight (the work stress is starting to creep in big time for the next few weeks), I made the mistake of logging back onto USMS to check blogs and scan the workout threads for some inspiration for today's swim. I noticed Patrick's HVT had a 20 x 100 in there this week and since I haven't done that one in several weeks I thought "sure, I'll work it into tomorrow's practice." I even managed to talk Scotty into it.

    It looks like Stewart's coach had the same idea, and he's already blogged his 20 x 100, so now I look like a copy-cat. That's not Stewart's fault... it must be Patrick's. Oh, and thanks for keeping me up after my bedtime too!

    Here's what we did:

    WU (800):
    400 EZ (fr, bk, fr, bk by 100s)
    4 x 100 IM on 2:09 (don't ask! probably brought these in in mid 1:40s)

    MS1 (2000):
    20 x 100 on 1:40 (1:24-1:27s, probably averaged 1:26)

    MS2 (400):
    8 x 50 on 1:00; 400 IM order (:45, :48, :49, :47, :58, :59?, :46, :44 = 6:37? Yuck!)

    CD(400): EZ swim (100 IM, 100 fr, 100 bk, 100 fr)

    TOTAL: 3600 SCY/70 minutes

    The Racine Y (Mount Pleasant branch) was pretty crazy today, we had to share a lane for the warm-up and I was trying to time my EZ IMs so as not to disrupt other swimmers too much. But then kids were darting in and out of the lanes for a while, even though two of the lanes at least were supposed to be reserved for lap swimming... kind of a mess. An extra lane opened up right before we started into the main set, so didn't have to share a lane for the set, but the arms and flailing legs under the lane lines, and the cannonballs landing three feet away were a tad distracting. It'll be good to get back to Kenosha Y after Labor Day.

    I felt pretty good about this 20 x 100--at least I'm not losing fitness--my times were just a second or so off from the last time I did the set, but this time I wasn't wearing a cap... which I feel counts for that extra second, so it's a wash. On the 4IM set, I was very surprised to see the second hand at the :45 mark when I looked up after my first 50 fly... it didn't feel that hard, :45/50 fly usually feels harder. Of course I couldn't follow it up with another :45/50 fly, and I was completely spent by the time I got to the breast reps. Oh well, still a ways to go.

    GTD update: I surpassed the 365-mile mark earlier this week. I'm almost at 370 (369.49 to be precise) and still about 5 miles ahead of my goal pace of 550 miles this year. August looks like it will be a 50-mile month!

    Updated August 28th, 2013 at 11:23 PM by mcnair

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  2. Wednesday 8/28/13

    Wednesday 8/28

    PM only SCY

    600 (150 pull/50 scull) w/ buoy + paddles + snorkel (picking up right where I left off last night!)
    300 (50 side-glide/25 FL kick on back/25 FL kick under H2O no breath) w/ fins
    100 FR swim breathe every 7

    20x25 @ :10 rest
    8 - log-roll drill w/ snorkel
    2 - log-roll drill NO snorkel
    10 - human paddle drill (breathe every 3)

    3x
    4x50 @ :10 rest side-glide
    2x200 @ :10 rest 25 scull/25 human paddle/50 swim w/ snorkel
    5x100 @ :15 rest breathe every 5

    50 FR FAST from blocks (for shits and giggles - 23.90 --> felt like garbage, no fast twitch at the moment)
    150 EZ

    Total: 5000

    Updated August 28th, 2013 at 10:55 PM by Calvin S

    Categories
    Swim Workouts
  3. Wed 8/28/13

    300 mix up @ 5:00
    3 x 100 @ 1:40 descend
    2 x 50 @ 60 cruise
    -went BK and BR

    4 x (3 x 50) kick @ 1:10
    -descend by round

    100 EZ

    4 x through
    250 @ 3:50 cruise
    3 x 100 @ 1:30 strong
    50 @ 1:15 sprint
    -rounds 1 & 2 swim
    -round 3 paddles and buoy
    -round 4 paddles/bouy and fins

    100 EZ

    100 @ 1:35 w/fins over kick , light arms
    3 x 50 @ 35 w/fins sprint

    150 w/d

    4400

    Not too bad tonight. Felt pretty good and swam well for me. My pacing is slowly getting better. I have really been concentrating on keeping my stroke long when I start to get tired, but my kick is still weak.
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  4. Week 48 - Wednesday

    by , August 28th, 2013 at 09:50 AM (After a long rest)
    I had a late night with work last night not getting home until 10pm. I was supposed to got to California today but had to postpone due to a last minute meeting called by our new CEO. Anyhow, a stressful night led to a rest less sleep which led to a pretty tiring practice. I was not on my game today and I choose a bad day to be off. This was not as long as Monday's workout but these long 1hr 15min workouts kick my butt.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 kick odds free kick with board, evens back kick in streamline on 1.50

    Main set
    20x100 on 1.10 Odd's free, even's back
    6x50 catchup on 45
    5x100 IM on 1.25

    warm down
    200 easy

    Total 5000scy

    One of our swimmers had fins on and the coach asked him to push me on the kick set. I went 1.23-1.25 on free kick and 1.27-1.30 on the back. I don't know why my back was any slower on this since I ausually pretty consistent with back kick. The main set hurt really bad and I was very tired. I made the first 10 but my back fell off on the second half and had to drop to a 1.15 send off. I was holding 1.03-1.05s on the free. The IMs were fun and I worked on my fly making sure no keyhole with my hands just a straight pull. I think the key hole thing is the route cause of my years of discomfort doing fly and it feels much stronger and generally just better with a straight pull.
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    Swim Workouts
  5. time to roll myself out like dough

    by , August 28th, 2013 at 08:31 AM (Mixing it up this year)
    My hips are hurting some today, particularly the right one. I guess I'll go roll on the foam roller.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    8x25@:45 fly scull w/snorkle & zoomers
    8x25@:45 fly torque drill w/paddles

    6x100@1:30 free w/paddles & bouy descend went 1:25, 1:24, 1:23, 1:22, 1:21, 1:19

    8x25@:45 1 arm fly w/zoomers odds right arm evens left arm
    8x25@:45 fly work on straight arm recovery and not having my hands stay out at shoulder width

    4x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts