Swam with Dave M, Peter, Roger and Ray. Swam stronger today - felt pretty good about the first 3800, but was pretty tired after that. Speed is not all the way back - but was better than yesterday. 150 Free 6x200 on 2:55 150 4x125 on 1:45 50 Back 4x125 on 2:00 50 Back 12x75 on 1:15 12x25 on :30 200 Kick 5x100 Back w/paddles on1:45 5x100 Free w/paddles on 1:35 5000 yards 100 minutes
Wednesday 10/10 AM and PM SCY AM swim: 500 swim 4/6/2 turns 500 pull w/ buoy + strapless paddles + snorkel 100 side kick 4x (did all STRK IM order by round) 4x25 @ :30 kick w/ board STRK 2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25 100 @ 1:40 50 FAST STRK/50 aerobic FR 50 EZ 500 for time (5:29) 150 EZ Total: 3000 PM swim: Water Polo practice with my high school guys.
Had a good swim today. SCY Warm up (800) 200 swim free & back 200 kick - 100 flutter with board & snorkel/100 flutter kick on back 200 drill/swim - 1-arm and fist drill, free and back 200 scull/pull by 25's Swim Set #1 with Fins (400) 6 x 100/1:40 Odds: 25 smooth - 50 fast - 25 smoorh Evens: 25 fast - 50 smooth - 25 fast - 1-2 free, 3-4 back Swim Set #2 (1200) 12 x 100 back done as: 3/1:50 3/1:45 3/1:40 3/1:35 - all were between 1:28 and 1:31 Was supposed to do kick set but had some major hamstring cramps when I pushed off the wall on 1st turn so I stopped and did long cool down swim. Warm down 400 easy free Total: 2800 yards
Drylands: rehab ex, 15 min standing wrist/forearm curls on machine (Teen Fort showed me these), 30-40 x 3-4 x 15 forearm/tricep exercise attaching rope to machine (basically an overhead tricep press moving the hands/wrists to the sides at the end), 40 x 3 x 25 good mornings, warm up, 80 x 4 x 8 rear delt flys, 55 x 3 x 25 explosive leg press, 190 x 3 x 10 ravers , 30 x 3 x 25 russian twists w/25 lb plate, 3 x 35 captains chair leg raise, 2 x 25 power wheel pike ups, 2 x 15 long arm crunches, 2 x 100 bunny hops over bench, 2 x 25 knee tuck jumps, 2 x 10 altitude drops, 10 30 minutes stretching, foam roller and yoga ++++++++++++++++++++++++++++ Just hit the gym today. No time to get a recovery swim in at the pool. Wed is a busy carpool day cuz Lil Fort has both soccer and swimming. Ciao!
SCY WARM UP: 1 X 300 4:30 2 X 150 2:30 3 X 100 1:40 1 X 200 3:00 2 X 100 1:30 4 X 50 :50 1 X 200 kick + 100 swim 1 X 100 2:00 1 X 75 1:30 1 X 50 1:00 1 X 25 :45 Four rounds.Choice. Round 1: 25 is fast Round 2: 50 is fast Round 3: 75 is fast Round 4: 100 is fast 5 X 100 kick 2:15 50 moderate/50 fast 1 X 800 pull 50 easy/50 fast WARM DOWN: 4 X 50 easy 1:00 4300Y
SCY Warm up: (1000) 400 choice - 200 back/200 free 4 x (50 drill + 50 kick)/20sr - back & free, 1 arm and fist swim for drill 4 x 50 burst + cruise/1:00 - all free Main Set: (1500) - this set all back 1 x 50 AFAP/1:00 - went 36 2 x 50 easy kick/1:30 2 x 50 DPS swim/1:30 - @ 15 SPL 1 - 2 min rest - all back on this set 2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both 2 x 50 easy kick/1:30 2 x 50 DPS swim/1:30- @ 15 SPL - all free on this 3 x 50/2:00 1 = 80 - 85% - went 37 2 = 90% - went 33 3 = 95% - went 30 2 x 50 easy kick/1:30 2 x 50 DPS Swim/1:30 - free @ 13-14 SPL 1 - 2 min rest 4 x 50 w/fins @ 2:00 #1 = AFAP kick 15y UW - did dolphin on belly to 15, then on back to wall each way, went 36 #3 = AFAP swim - did fly, went 31 #2 & #4 = easy free 2 x 50 easy kick/1:30 2 x 50 DPS swim/1:30 - free @ 13-14 SPL 4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL Warm down 200 easy free & back Total: 2700 yards
Wed Oct 10th, 2012 Trained yesterday didn't blog need to lift weights today Whitney coached SCY UT Swim Center Diving well 6:00 - 7:30, dove in at 6:02 Swam with Mike, Tyler, Marcio beside Todd, Sloan, Larry, Warm up 100 fr 100 FL KRLS 200 FR 100 BK KRLS 300 FR 100 BR KRLS Main Set 8 x 25 FL on 30 ODDS 6 SDKs 2 fast strokes EVENS k on bk 300 IM fast on fly, cruise the rest 1:00 break 8 x 25 Bk on 30 ODDS 6 SDKs 4 fast strokes EVENS k on bk 300 IM fast on bk, cruise the rest 1:00 break 8 x 25 BR on 30 ODDS strong pull out 2 fast strokes EVENS k on bk 300 IM fast on bk, cruise the rest 1:00 break 8 x 25 FR on 30 ODDS 6 SDKs 4 fast strokes EVENS k on bk 300 IM fast on fr, cruise the rest 1:00 break assigned: 1000 fr done 175 mod 25 fast no breath Did: 5 x (125 fr, 50 break, 25 fl fast no breath) 8 x 125 on 2:00 odds done 100k 25 fl fast evens done 100 IM 25 underwater (made em all) 200 easy Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Swam w/ Dave, Dave, Roger, Meredith, Ray, Leah and Wendy. SCY 650 Warm up 200 Kick - 3:00 (made 3:02) 50 Fly/Free / 150 Kick - 2:55 (already way behind) 100 Free/100 Kick - 2:50 (Still off the pace) 150 Free/50 Kick - 2:45 (Catching up) 125 Free/75 Kick - 2:50 (Finally got a couple seconds rest) 75 Free/125 Kick - 2:55 200 Kick - 3:00 (made 3:05) 100 Easy Tough set and a bit out of my reach. I could probably make it w/o a drag suit. 4 x 125 Free - 1:45 (Made 1:20-1:25) 50 Easy 4 x 125 Stroke, IM Order - 2:00 50 Easy 12 x 75 - 1:15 Sliding IM 100 Easy 12 x 25 - :30 Odds free no breath Evens Fly no breath :30 is pretty tough for me. I could probably make :35 and definitely :40. I did do 4 of them but needed one breath on the other 8. 4 x 200 - 3:00 Convert IM to pull 200 IM Easy - Cool down (5550 Total)
...or something like that... I keep reinjuring my knee...ran 3 miles Thursday nothing..not a peep...did maybe 3.5 to 4 and I feel it tighten and now it's inflamed and painful again. Taking off all week...no running for 2 weeks...then see how it goes...if it pulls again...going to see a doc. Doesn't feel like "damage" but I'm not an ortho...
Shoulders and elbows aching alittle this morning so did an easy workout and some dolphin kickouts. Saw a Hammer fizz in my office on the shelf so I used it today. I have to admit I am bad on nutrition and need to get better with it. 1000 as 200 swim/200 pull/200 swim/200 kick/200 swim 8x25 torque drill w/strapless paddles 8x25 shooters w/monofin 100 dolphin kick on back w/monofin 5x50 from block good kickout and fly breakout +cruise 400 free kick w/zoomers 200 EZ total 2350 yards
swam 2K @ 0530. first time i did this during the week. pool was crowded but everyone had a lane. this was def the get out of bed older crowd that wasn't playing around. This swim took a lot out of me and was the first swim at my old training pace since I was sick. it's amazing how congested I was! warmup 300 sw 300 k 2x 100 2x 200 2x 300 100 k 100 cd
I was tired most of the day after yesterday's 6100 yard workout...and then John threw us this intense non-freestyle workout: Warmup: 400 Free DPS Build 12 x 50 Core Kick w/ fins @ 1:15 (this was easy) 10 x 50 Flutter Kick w/ fins @ :45 (this was not so easy*) (held :40-:41s) *I do use the short fins while everyone else has long fins...makes a difference 10 x 25 V-Sit Scull @ 1:15 (1750/1750) Main Set: 10 Rounds of 100 Stroke (non-free) in groups of 2 (EZ 100/Fast 100) @ 1:452 x 25 Sprint of the same stroke @ :45(Went Fly/Back/Breast/Breast/Back) for my "groups of 2" 100s fast times: 1:07, 1:12, 1:18, 1:19, 1:11 200 EZEZ (1750/3450) 16 x 75 (4 times through IM Order) @ 1:45 Build a 50 (this means increase kick intensity):10 rest @ 50SPRINT a 25 (mega kick)recover before next sendoff (1200/4650) 250 EZ ----------------------- 4900 Yards Not a huge amount of yardage...but it sure feels like a lot right now... It's gonna be a looooooong day tomorrow...
200 Fr/200 Bk/200 IM drill 10 x 100 - odds: Fr on 1:20 - evens: kick on 1:50 Lots of with lane mates 1 Noah's Ark and out (Solo/Rec/2100 yds/40 min) ------------------------- Low key today. Ranged 1:10-6 the frees and felt good in the water. My brother is visiting from Washington state, great evening catching up after I got home from work.
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