AM LCM Solo @ LRRC "6 on 5" (same practice from 4/13/18) 400 swim (100 FR/100 BK) 300 pull w/ SP + SNKL 200 kick w/ BD (25 FR/25 BR) 100 progressive scull w/ buoy + SNKL 6x50 @ :50 D1-3, 4-6 (:39, :37+, :35, :39, :36, :34+) 8x25 V.S. 4 @ :40 FR kick w/ BD 4 @ :30 FR swim 100 EZ 6x @ 5:00 100 DIVE FAST 100 EZ 200 EZ kick w/ fins + BD Total: 3000 Results: 4/13/18 (SCY) - 57.0, 58.0, 57.8, 58.5, 58.7, 58.2 5/26/18 (LCM) - 1:04, 1:04, 1:04+, 1:06, 1:06, 1:07 I'm satisfied that I was within 1.5 seconds of what I went in the 100 FR at the Spring Splash Invitational on 5/5/18...on the first two! Easy to see where the piano started to fall on my back. Really tried to focus on staying long on the last 3 and I think that contributed to the drop off in times. It's also really hard trying to do a true lactate set all by yourself.
AM LCM Solo @ LRRC 500 swim (100 FR/100 BK) 5x100 @ 2:00 k/sw/dr/bld w/ SNKL 4x400 @ 6:00 pull w/ paddles + SNKL D1-4 (5:32, 5:20, 5:10, 4:57) 4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL 4x100 @ 1:30 add-on FL FAST w/ fins 4x50 @ 1:00 FL kick H.A.S. w/ fins + SNKL 100 EZ Total: 3500
PM SCY Solo @ LRRC + P90X 400 swim 300 pull w/ paddles + tube + SNKL 200 kick w/ BD 25 FR/25 BR 100 progressive scull w/ buoy + SNKL 3x100 @ 1:50 FR kick w/ BD 200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50 3x100 @ 1:45 FR kick w/ BD 200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50 3x100 @ 1:40 FR kick w/ BD 200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50 3x100 @ 1:35 FR kick w/ BD 200 @ :45 rest SMOOTH pull w/ paddles breathe 4-6-4-6 by 50 4x125 @ 2:00 kick in S-line w/ fins + SNKL odd: last 25 UW even: first 25 UW Total: 3500 TBC instructor is out of town so we had a different teacher who did a P90X style class instead. A bit cardio heavy for me given I had just finished swimming, but whatever.
AM LCM Solo @ LRRC PM Dryland @ LRRC "Thunder plunders afternoon practice." AM Swim: 2x 300 BK swim 4x150 @ 2:30 k/dr/sw w/ fins + SNKL 5x100 @ 1:30 50 EZ 5x100 @ 1:25 50 EZ 5x100 @ 1:20 (missed #4 going 1:22, took :10 rest and went 1:17 on last one) 100 EZ Total: 3500 PM (not) Swim: Hustled out the door to get an afternoon swim in, only to have torrential rain and severe thunder/lightning close the pool the moment I got there. Killed the hour before CORE7 with lots of stretching and a few weights : hip abductor/adductor (for my groin), incline leg press (2x15 @ 90#), and shoulder rehab with bands. Finished with CORE7 class. Disappointed I couldn't get a second swim in today. Had a kick set planned, which I will just recycle for tomorrow or Friday.
AM LCM Solo @ LRRC 1000 (150 swim/50 kick H.A.S.) w/ fins + SNKL 2x200 @ 3:00 N.S. 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL 4x100 @ 1:30 D1-4 kick w/ fins (1:21, 1:18, 1:13, 1:09) 8x50 @ 1:00 "Progressive Freestyle" w/ SNKL Total: 2600 Woke up with really sore shoulders on Sunday morning (a combined result of logging 25,000+ yards last week on top of the two difficult dryland classes). I felt just as sore plus some added leg discomfort on Monday after playing back to back soccer games Sunday evening. Needless to say, I took Monday off. Felt less sore today, but just tried to swim out the stiffness and will get back to work tomorrow!
AM SCY Solo @ LRRC PM LCM Solo @ LRRC "The 400 Free that never was..." AM swim: Just wanted to paddle around while my wife worked out. Trying to loosen up since I couldn't warm down after the 200 FR last night. 300 swim (100 FR/100 BK/100 FR) 6x50 @ 1:00 FR kick w/ BD 3x100 @ 1:20 D1-3 (1:12, 1:07, 1:03) 100 EZ Total: 1000 PM swim: This was my warm-up for the 400 FR. 400 swim 6x50 @ 1:00 odd: kick/drill even: drill/sw 8x25 @ :35 V.S. 4x50 @ :50 3 @ 400 PACE (:34, :35, :35) 1 EZ Total: 1100 I hopped out of the pool, got in the car, and rushed over to UA-Little Rock ready to race the 400 FR. Come to find out that the meet is running over an hour behind schedule, meaning I wasn't going to get to swim until close to 6:30 pm. Still hadn't made dinner for the family yet and couldn't keep them waiting, so I had to bail on my race.
AM LCM Solo @ LRRC PM LCM Solo @ LRRC + UALR "End of School Invitational Day #1" AM swim: 12x100 w/ fins odd: FR, even: BK 4 @ 1:45 4 @ 1:40 4 @ 1:35 3x50 @ 1:05 FR kick w/ BD 2x50 @ 1:00 FR kick w/ BD 1x50 @ :55 FR kick w/ BD 4x50 @ 1:00 swim w/ SP + SNKL 1x50 @ 1:05 FR kick w/ BD 3x50 @ 1:00 FR kick w/ BD 2x50 @ :55 FR kick w/ BD 4x50 @ 1:00 swim w/ SP + SNKL 2x50 @ 1:05 FR kick w/ BD 1x50 @ 1:00 FR kick w/ BD 3x50 @ :55 FR kick w/ BD 4x50 @ 1:00 swim w/ SP + SNKL Total: 2700 PM swim: 400 swim 4x150 @ 2:30 k/dr/sw w/ fins 8x25 V.S. 4 @ :30 swim 4 @ :40 FR kick w/ BD 2x50 @ 1:00 FAST "200-ish" (:32, :32) 200 EZ Hopped out of pool and rushed over to UA-Little Rock pool to swim: 200 FR - 2:17.29 - No splits at the moment. Sort of disappointed. Thought I might be a little faster than this given my two great weeks of training and the 200 coming on the first day of the meet (as opposed to the last day two weeks ago). Then again maybe it wasn't that great because of the last two weeks of good training. Also in all fairness, even more so than backstroke, for whatever reason, the 200 FR, yards and meters, is definitely my worst event. Because of this maybe I shouldn't expect that much from it! Total: 1700
PM LCM Solo @ LRRC (water temp: 81 degrees...already time to turn the chiller on!) 600 swim 400 pull w/ paddles + SNKL 2x 4x150 @ 2:30 k/dr/sw RD1: odd: FR, even: FL RD2: odd FR, even BK 8x25 V.S. RD1 @ :40 FR kick w/ BD RD2 @ :35 swim 4x50 @ 1:00 fist drill w/ SNKL 2x100 @ :20 rest @ 400 PACE (1:12, 1:11) 100 EZ 4x50 @ 1:00 FR swim w/ tennis balls + SNKL 3x50 @ :15 rest @ 200 PACE (:34, :34, :34-) 150 EZ 4x50 @ 1:00 FR swim w/ upside down paddles + SNKL 25 DIVE FAST 75 EZ Total: 3900 TBC post swim. Hardest TBC class I have yet done. It was mostly the change of format that made it rough. Did the following: 5x :30 dumb bell bicep curl (10#) :30 dumb bell shoulder press (10#) :30 REST 5x :30 push-ups :30 plank-to-press (basically go from low plank forearms on ground to a push-up position...murder on the triceps!) :30 REST 5x :30 plated toe touches (25#) :30 plated full body crunch (25#) :30 REST 5x :30 reverse lunges (rounds 3-5 w/ 10# dumb bell) :30 burpees :30 REST 5x :30 mountain climbers :30 plank rotations :30 REST There was about 2:00 between each new set of exercises.
PM SCY Solo @ LRRC (Came prepared for LCM, but a freak thunderstorm washed clay from the tennis courts into the pool yesterday afternoon. I guess they got it all cleaned up, but they had to shock the pool so the chlorine level was too high to swim this afternoon.) 300 swim 4x75 @ 1:20 k/dr/UW w/ fins 6x50 @ :50 D1-3 in pairs w/ SP + SNKL 4x400 @ 5:10 SMOOTH pull w/ paddles + SNKL 4x100 @ 1:20 D1-4 (1:10+, 1:09, 1:07, 1:04) 4x100 @ 1:20 kick w/ fins + BD 8x25 @ :10 rest progressive scull w/ buoy + SNKL Total: 3500 CORE7 post swim - tough class today. Rather than the usual 7 core exercises done for 1:00 a piece for 3 rounds (w/ :30 between each exercise in RD1, :20 in RD2, and :10, "turbo round," in RD3), it was more like 20 exercises. Every 30 seconds the exercise changed. This more dynamic set up was murder on my abs.
AM LCM Solo @ LRRC 2x300 @ 4:35 2x300 @ 4:25 2x300 @ 4:15 12x100 @ 1:45 25 R arm/25 L arm FL/50 BK w/ 12.5 kick off every wall w/ fins 2x 6x50 @ :55 pull w/ paddles 5x50 @ :50 RED RD1: :37, :36+, :36, :36, :35 RD2: :35+, :35, :35, :34+, :34 50 @ 1:20 EZ 4x50 @ :45 pull w/ paddles 3x50 @ :40 MAKE 50 @ 2:00 EZ 4x50 @ :10 rest FL kick H.A.S. w/ fins + SNKL Total: 5200
AM LCM Solo @ LRRC PM SCY Solo @ LRRC AM Swim: 1000 SKIPS 4x200 @ 3:00 kick w/ fins D1-4 and start #1 with 5 FL kicks off each wall, then go to 6 kicks on #2, and so on...(2:45, 2:43, 2:40, 2:39) 4x50 @ 1:00 swim w/ upside down paddles + SNKL Total: 2000 PM Swim: 400 swim (100 FR/100 BK) 3x100 @ 1:40 k/sw/dr/bld w/ SNKL 8x25 @ :40 UW FL kick w/ fins odd: SMOOTH w/ exaggerated undulation even: FAST 100 progressive scull w/ buoy + SNKL 2x 4x75 @ 1:15 FR kick w/ BD 4x50 @ :50 FR kick w/ BD 4x25 @ :25 FR kick w/ BD 1:00 REST 4x50 @ 1:00 "Progressive Freestyle" w/ SNKL 1:00 REST 4x100 @ 1:40 25 kick H.A.S./25 R-side/25 L-side/25 swim odd: FR w/ SNKL even: FL Total: 3000
Friday: Swim/LCM @ Pitt Warm up: 400 various (did 350) 8 x 50 various drill @ 1:10 8 x 50 w/fins, 25 shooter + 25 EZ back kick @ 1:00 50 EZ Main sets: 6 x 50, 25 fast + 25 EZ @ 1:10 -- I did 4 of these fast, cruised 2 12 x 75, 15 m fast + restricted breathing 45 m + 15 m fast @ 2:00 -- I did 3 of these and bailed. 12 x 75 long course is just too much for me and I was having trouble breathing (asthma) -- so after 3, I did 6 x 25 fast + 25 EZ at a slow interval 100 EZ 4 rounds: 1 x 50 fast @ 1:00 1 x 50 EZ @ 2:20 -- i did 3 fast ones and bailed. I was bushed. Saturday: Went on a lovely hike in Frick Park. Very serene. But I think I got a huge dose of pollen. Sunday: Swim/SCY/Solo @ BP Warm up: 600 various 100 scull 4 x 25 shooters w/fins @ :40 50 EZ Main sets: 8 x 25 burst SDK + cruise @ 1:00 100 EZ 5 x (25 AFAP + 75 EZ) @ 3-3:30 I wanted to do another real set, but was struggling and couldn't breathe well so just did a little aerobic set. 12 x 50 various @ 1:00 50 EZ ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I really enjoyed following along periodically with the live stream at nationals. And I heard there was an ice tub instead of a hot tub on deck, which seems like a great idea. Felt a bit nostalgic not being there. But my first comeback times in the 50s held up well against the onslaught. It looks like three will be #1 in my age group (fly, back, breast) and one (free) will be #2. In any event, I had a great mother's day at home. My oldest child got engaged to a wonderful woman. And my daughter drove all the way to Pittsburgh to surprise me. I'm taking today off (maybe a few drylands while she's on the treadmill) because she's visiting me.
AM LCM Solo @ LRRC PM SCY Solo @ LRRC "Lactic Hold" AM swim 2x 300 swim 4x150 @ 2:30 25 UW/25 kick S-line/50 drill/50 sw w/ fins + SNKL 4x25 @ :40 V.S. FR kick w/ BD 400 @ 6:00 SMOOTH pull w/ paddles + SNKL 8x50 @ :50 FL kick w/ fins + BD 400 @ 6:00 SMOOTH pull w/ paddles + SNKL 8x50 @ :50 FL kick w/ fins + BD 100 EZ Total: 3700 PM swim: 400 swim (100 FR/100 BK) 300 pull w/ SP + SNKL 200 kick w/ BD (100 FR/100 BR) 100 progressive scull w/ buoy + SNKL 4x25 @ :30 V.S. 50 EZ 2x 6x25 @ :15 rest 15M BURST w/ chute 100 @ 2:00 FAST FR (:56-, :56+)** 4x100 @ 1:15 lactic hold ** 2:00 REST 150 EZ Total: 2600 ** So on the second round, I was on the 3rd 25 of my fast 100 when this lifeguard stretches a buoy rope across the lap lanes (effectively dividing the pool in half). It clotheslined me and I am lucky my arm didn't get all tangled up in it. As fast as I was going, I could have hurt my shoulder if my arm had gotten caught. I then had to dive underneath it on the last 25 and for the 4x100 lactic hold. The manager on duty said his boss said that when the pool starts to get crowded they are required to put the rope up. I don't doubt that, but two things bugged me: a) The fact that he had the lifeguard stretch it across while I was in the middle of swimming. A heads up would have been nice, or the decency to not stretch it across while it was obvious that I was going to swim by again without knowing the rope was there! b) the fact that the manager came over to explain things to me, as nicely as he could, but when I said "OK so the lap lanes are closed now?" He tried to explain to me that the lap lanes were not closed and that I was welcome to continue lap swimming...with a rope dividing the lane in half. I probably would have been 55 or better on the second 100 FAST if I hadn't had the rope issue.
Updated May 12th, 2018 at 01:34 PM by Calvin S
PM LCM Solo @ LRRC 1000 swim w/ paddles + fins + SNKL long and smooth 6x100 @ 1:30 D1-3, 4-6 (1:21, 1:18, 1:15, 1:21, 1:18, 1:15+) 400 kick w/ fins + BD 50 FL/50 FR 8x50 @ 1:00 "Progressive Freestyle" Total: 2400 TBC (Total Body Conditioning) class post swim
Swim/LCM @ Pitt Warm up: 350 various (skipped 150) 4 x 100 kick choice @ 2:15 -- skipped #4 8 x 50 w//fins @ 1:00, 25 fly drill + 25 back @ 1:00 Main sets: 12 x 50 @ 1:10 odds = fast fly @ 100 pace -- I spent more time UW as this set went on ... did one of the fast ones breaststroke instead evens = EZ back 50 EZ 12 x 50 @ 1:10 odds = fast back @ 100 pace evens = EZ back kick 100 EZ 3 x 100 IM descend @ 2:15 -- My arms wouldn't even move on freestyle, so I did the last 25 back kick 50 EZ 6 x 50 @ 1:15, 35m fast then cruise odds = fly, evens = back 50 EZ Total: 3100 m ~~~~~~~~~~~~~~~~~~~~~~~~ I was on the treadmill Mon & Tues and went to Pitt tonight. A LCM workout seems way harder than many miles of "climbing" on the treadmill. But I felt like I had a good workout. Oddly, in a reversal of my initial phase, my short axis strokes feel good and my long axis strokes feel meh. Good luck to all those swimming at Indy!
PM LCM Solo @ LRRC 600 swim (100 FR/50 BK) 6x150 @ 2:30 25 UW/25 kick S-line/50 dr/50 sw w/ fins + SNKL 5x200 @ 2:50 pull w/ paddles + SNKL D1-5 (2:37, 2:33, 2:27, 2:25, 2:23) 100 EZ Total: 2600 CORE7 post swim.
AM LCM Solo @ LRRC 500 w/ SNKL (100 swim/100 3-6 drill) 5x100 @ 2:15 BK swim 10x50 @ 1:05 w/ fins odd: 25 UW/25 B&A drill even: 25 B&A drill/25 bld 4x100 @ 1:20 MAKE (1:15, 1:16, 1:17, 1:17) 100 @ 2:00 EZ 3x100 @ 1:20 MAKE (1:15, 1:17, 1:17) 100 @ 2:00 EZ 2x100 @ 1:20 MAKE (1:15, 1:17) 100 @ 2:00 EZ 1x100 @ 1:20 MAKE (1:12) 400 swim opposite fin + opposite paddle + SNKL (switch every 100) Total: 3200
AM LCM and PM SCY Solo @ LRRC "Kickin' ain't sh*t but board and fins!" AM swim: 800 (300 swim/100 kick w/ BD) 600 (200 pull w/ SP + SNKL/100 kick w/ BD + SNKL) 400 (100 swim/100 kick w/ BD) 200 I.M. drill 2x200 @ 3:10 kick w/ fins 1st/5th 25 UW 8x50 @ 1:05 "Progressive Freestyle" 2x200 @ 3:00 kick w/ fins 1st/5th 25 UW 8x50 @ 1:05 "Progressive Freestyle" 2x200 @ 2:50 kick w/ fins 1st/5th 25 UW Total: 4000 PM swim: 500 SKIPS 4x100 @ 1:50 FR kick w/ BD 300 @ 1:00 REST pull w/ paddles + SNKL (3:21) 4x100 @ 1:45 FR kick w/ BD 300 @ 1:00 REST pull w/ paddles + SNKL (3:14) 4x100 @ 1:40 FR kick w/ BD 300 @ 1:00 REST pull w/ paddles + SNKL (3:06+) 400 FL kick w/ fins (alternating 100 w/ BD, 100 w/ SNKL H.A.S.) Total: 3000
Friday: Swim/LCM @ Pitt Warm up: 400 choice 12 x 50 @ 1:00, KDS by 50 8 x 50 @ 1:10, no fins 8 x 50 burst + cruise w/fins @ 1:00 — skipped a couple of these to get out and use my inhaler Main sets: 2 rounds: 1 x 50 kick AFAP @ 1:00 1 x 100 EZ @ 2:30 1 x 100 AFAP, no I cruised this 1 x 100 EZ @ 3:30 1 x 50 kick AFAP @ 1:00 1 x 100 EZ @ 2:30 1 x 100, 2nd 50 fast @ 2:00 1 x 100 EZ @ 3:30 — I didn’t do very well with this set. I think warm up was too long and arduous. Swimming 100 long course felt like open water swimming. On the EZ 100s, I did 2/3 of them as turn around 50s. I worked the fast 50s. Did 3 back kick, going 28s, and a breast 32 (with fins). Saturday: off Sunday: Swim/SCY/Solo @ BP Warm up: 500 various 4 x 50 w/paddles, 25 scull + 25 torque drill 4 x 25 shooters @ :40 5 x 30m, burst 15 m from the blocks, cruise back Main sets: 5 rounds: 25 shooter + :15 seconds fast VK + :5 rest + 12.5 UW SDK + 12.5 sprint to the wall + 50 EZ note: this was not easy ... 4 rounds: 4 x 50 free w/paddles @ 200 pace :30 rest 4 x 25 @ 100 pace @ :40, IM order by round 1 x 50 fast kick @ 100 pace, IM order by round 1 x 100 EZ Total: 3250 ——————————————————— I came armed with a couple of my old HIT sets so that I didn’t bore myself to death. Couldn’t find them on the website; had to google. Had a lovely weekend, but am a bit peeved our WiFi is out. Verizon repairman here.
Before practice this morning I met up with my first boss for his monthly breakfast with former employees at a local diner. Afterwards I made it to the rec to share in the Cinco de Mayo celebration... Uno: 500 warmup (200 swim/100 kick/200 pull) Dos: 5 x (200 on 3:30, 100 on 2:00) Tres: 5 deep water bobs Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST) Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out (Rec/Masters/2500 yds/60 min) ========================== Another full pool with Greg, Jim, Sean, Rebecca, Kevin, and Beth. I did quarter's strong on the 200, holding 2:23s then using the 100s as recovery. I descended the 25s 13 -> 9. Now to enjoy a beautiful day in New England!
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