I swam in the Santa Monica a Aquatic Center this morning. Instead of swimming with the master I swam in the lap swimming lanes; in hindsight I should have joined the Santa Monica masters. The session started out ok with me being the only person in the fast lane of a great 50m pool but ended with a pretty crowded lane with a woman who wore fins and was all over the place. She even complained when I accidentally clipped her as I passed. This despite kicking me in the face more than once with her fins. Apparently she did not appreciate me clipping her but a fin in the face was ok. Despite being annoyed I counted to 10 and pretty much ignored her. I swam most of my main set pretty well and enjoyed the really awesome pool.
600 free with snorkel
As many descending 100s starting at 1.30 and dropping a second per 100.
8x50 kick on 1min
8x100 free with snorkel on 1.30
i ended up going down to 1:05 which was 26 x100s. A great setup!
PM only weights + SCY
3x10 RDL (70, 80, 80)
3x10 back squat (95, 135, 135)
3x10 single leg curl (30, 50, 70)
3x10 single leg extension (50, 70, 70)
3x10 glute (70, 90, 110)
3x15 hip abductor (90)
3x15 hip adductor (90)
2x(3x10) "empty cans" (5, 8)
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
8x25 @ :30 V.S.
2x100 @ 1:20 AE FL w/ fins
4x50 @ :50 STRONG BK
4x50 @ :50 STRONG BR
2x100 @ 1:10 N.S. FR w/ fins
Spent the day grouting at the college as planned, and enjoyed a great Chapel service with a guest pastor from Oklahoma. I watched my niece at swim lessons this afternoon than went with her family (and my daughter) to the Art Show that her daycare put on before grabbing some pizza. A fun evening!
Made it to Masters:
200 Swim/200 Kick/200 Pull
8 x 25 drill
4 x 300's, done as:
- 4 x 25 FAST on :45, 100 loosen, 4 x 25 on :45 (down FAST, back ez)
- 2 x 150 on 3:30 Even Split (I did 200's: 2:24, 2:22)
- 6 x 50 on 1:15 (1 ez, 2-5 = Quarter's Strong [I did 75's], last one ez)
- 3 x 100 (50 pull/50 swim)
(Masters/Rec/2200 yds/60 min)
Had a full pull, with GregJS, Carol, and Renee swimming the workout with me while Tim, Melissa, and Emily did their own thing. 9 entries so far for the meet in about 2.5 weeks, a little less than last year, where we had 39 swimmers. I think we'll be in the lower 30's this year.
Greg is swimming up in the Burlington area this weekend at a first time meet - swim fast!
Tuesday: Swim/SCY/Solo @ Pitt
3 x 50 scull
3 x 50 fly drills
4 x 25 shooters w/fins
8 x 25 burst + cruise @ 1:00
4 x (25 AFAP + 75 EZ) @ 2:30
4 x 50 w/fins @ 100 pace @ 1:15, right into
4 x 25 kick w/fins @ 100 pace (12s)
R1 = backstroke, holding 26
R2 = breast, holding 30, one was 29
30 x 25 backstroke w/fins @ 100 pace @ :40
-- trying to hold 12s, SDK to 15 m
-- missed #3 right off the bat but kept going as is the protocol
-- missed # 17, skipped #18
-- cramped on #25 and skipped that one then kept going
-- the last 10 felt pretty hard after the previous set
-- next time I do this set, I think I will SDK less and swim more so the arms get more of a workout
Just did an EZ swim yesterday. I was pretty beat from the meet and the meet insomnia. In fact, last night I fell asleep during Game of Thrones and was in bed for 11 hours. Got in a very solid swim today with 1400 yards of race pace work.
Here are the results from Zones, including split requests: http://www.patriotmasters.org/Coloni...ults/index.htm
Does anyone know whether you can use a split request at a Canadian meet?
I need a new suit. I am contemplating getting the Arena Carbon Pro Flex. Arena claims that the regular carbon pro is better for fly/free and that the Flex is better for back/breast/IM. I'll be swimming a lot of the latter at Canadian Nationals. Speaking of which, I'm going to really limit my events so that I'm only swimming 1 per session and so I'm avoiding anything in the early morning. At this meet, they are having a morning and afternoon session with a lunch break for the officials. How civilized! It seems I'll be doing more 100s than 50s at this meet, so will try to gear my training in the next month toward that. Does anyone have a favorite set they like for 100 training?
I am heading back to the gym tomorrow. Rather dreading it. I'm going to try for shorter sessions during the next month so it doesn't totally kill my pool work.
Updated April 8th, 2014 at 04:56 PM by The Fortress
Last night I had issues with my hip starting to cause me problems. Tried to do some Muscle Stim with my Compex last night and it helped some. The real answer is a trip to the Chiropractor but we leave 5am tomorrow and with my boss sick (hope I didn't catch it) today I have to cover his meetings and mine so there is no time to go. Ibuprofen and Compex are my best friends.....
500 free kick w/zoomers this was alittle rough at first
10x50@1:00 free at pace held 42's
200 breast kick just to see if it would hurt and it didn't... surprise, surprise
10x50@1:00 free at pace w/bouy held 41's
6x50 from block 15m sprints then EZ free
300 free kick w/zoomers
200 free EZ
Total 3000 yards
Busy weekend at work. Emma is feeling better, but very sore. She sure is a trooper
After work today I started on some grouting at the college and will do more tomorrow. I was able to get in a short swim before watching some movies with Emma (everyone else in the family is down in PA looking at Messiah and Lancaster Bible Colleges).
200 FR/200 BK/200 IM drill
3 x (50 kick, 50 pull, 100 DPS with AP) all with dorkel
4 x 75 on 1:20 (swim/drill/sprint rotating IM order)
1 x 50 EZ
4 x 50 Quarter's Strong free on 1:00
100 loosen and out
(Solo/Rec/1850 yds/35 min)
I'm feeling a bit sluggish in the water, but happy to #GetWet. GregJS was cranking some fast 50's between the other two swimmers in our lane, so I had to give way. I'm ready for masters tomorrow night.
I flew out to California for the week this morning and had to miss my normal team workout. I had the opportunity to swim with the NOVA team during there 10am workout prior to my first meeting. I had a great workout and swam with a young guy who recently graduated from USC. The workout was my kind of mid distance workout and it was a blast. I dont think Kevin was expecting this old dude to swim with him and it was good getting some great 500's in today. My only challenge was the pool was outdoor and I forgot to put sun screen on and this lilly white English guy ended up getting sun burnt. Nothing bad but I forgot just how white my skin is and how careful I have to be.
500 easy with snorkel
500 with paddles moderate
4x(500 with a 50 back between 500's) swum as:
#1 1x50 holding 200 pace on 45, 400 strong on 1.15 base, 1x50 holding 200 pace on 45
#2 2x50 holding 200 pace on 45, 300 strong on 1.15 base, 2x50 holding 200 pace on 45
#3 3x50 holding 200 pace on 45, 200 strong on 1.15 base, 3x50 holding 200 pace on 45
#2 4x50 holding 200 pace on 45, 100 strong on 1.15 base, 4x50 holding 200 pace on 45
Total 4000 scy
I was swimming stroke for stroke with the young guy throughout the set; he was half a body ahead of me throughout but on the last set it got even closer. I held 27s on the 50s and 1.02-1.03 pace on the strong swims. I felt good today. I really enjoyed todays practice and everyone was very friendly.
I am swimming LCM in Santa Monica tomorrow morning doing my own workout. My coach emailed earlier and I will be swimming a lot of 100s tomorrow. I am off to dinner shortly and expect to be in bed pretty early tonight!
PM only SCY
400 swim every 4th 25 scull w/ snorkel
12x25 @ :40 odd: under H2O kick, even: drill w/ fins
4x75 @ 1:00 D1-4
300 @ 3:30 pull w/ buoy + paddles + snorkel
4x75 @ 1:00 breathe 3-2-1 by 25
200 @ 2:20 pull w/ buoy + paddles + snorkel
4x50 @ :35 breathe every 4
100 @ 1:10 pull w/ buoy + paddles + snorkel
4x25 @ :30 FAST FR NO BREATH
I had planned to do this set twice through, but ran out of time. I am kind of thankful I did, because one round put me on my butt. The quick gear changes and hypoxic work had me incredibly light headed and winded by the end!
AM only SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
6x75 @ 1:30 k/dr/under H2O kick w/ fins
14x100 AE D1-4 by interval group
5 @ 1:20
4 @ 1:15
3 @ 1:10
2 @ 1:05
I am so ready to go to Sarasota, just have 2 more days of work to get thru. I feel like I may bounce off the walls soon.
My son is wanting to join me on the trip. Anything to get out of school...
500 free kick w/zoomers
10x50@1:00 free at pace went 44,43,42,42,41,40,41,41,40,41
8x25@:45 scull drill w/snorkle & bouy
8x25@:45 torque drill w/snorkle & bouy
16x25@:45 4 of each stroke
500 free kick w/zoomers
200 free EZ
Total 3000 yards
I had a great time in Moscow this weekend. I was a bit unsure about how I would perform based on my recent lack of swimming very much on a consistent basis. I proved otherwise that you don't need to swim a lot to swim well in competitions. It's mostly based on how much you want to swim well when the gun goes off! And a bit of toughness as well to get through the hard stuff, even when your body tells you it can't be done!
I did do a shavedown for this meet, just for the heck of it to see what happens, plus I wore my Finis Hydrospeed suit that I purchased for the Indy 2013 Nationals last year. Just maybe...everything worked out well...
1000 Free - 11:00.43
27.99 / 31.78
32.73 / 32.74 (2:04)
33.08 / 33.22
33.22 / 33.15
33.34 / 33.52 (5:24) <--this was a season best 500 time as well
33.89 / 33.57
34.10 / 34.23
33.99 / 34.61
33.68 / 33.54
32.82 / 31.23
I got out really quick, almost without knowing it. I settled down pretty well, but then the hurt train got me after the 600 point. I was able to recover to finish strong, mainly because I was watching the clock and doing the math...figured I may get under 11:00, and did my best to do so, but a bit short.
200 Free - 1:56.05
27.21 / 29.77 / 30.12 / 28.95
This was a phenominal race for me. It happened about 30 minutes after I got out of the 1000, and I had a racer 2 lanes over from me: 24 year old Matt Edde, who has given me some recent battles in the 100/200/400/500 Frees at recent meets. Every time I tried to accelerate and dust him, I'd look over on the next turn, and he was RIGHT THERE!! I couldn't leave him like I used to be able to, but as it turns out, we both did excellent!
This time was just 1.4 seconds slower than what I did at Indy last year, when I was training full time, with a full taper as well.
200 Free Relay - went 2nd, split a 23.72
Wow! I do have a bit of speed in there!!
Tom (36 yrs) led off 24.4
James (36 yrs) 23.72
Bill (67 yrs) 28.9 <-- I was most surprised by this split!
Rick (60 yrs) 31.8
200 IM - 2:13.30
27.41 / 35.01 / 39.35 / 31.53
This was fun. I was stroke for stroke with another guy for the first 100, but he didn't have the breaststroke skillz to hang after that. I ended up sucking a little wind on the final 50 to home, but I was happy with the overall result.
1650 Free - 18:49.45 (Not quite superstardom, but still very acceptable)
29.34 / 32.85
34.07 / 34.46
35.23 / 34.72
35.75 / 34.61
35.49 / 35.26 (5:40ish)
35.29 / 35.06
35.06 / 35.18
35.20 / 32.86
33.95 / 33.96
34.40 / 34.75 (11:25ish)
34.40 / 34.60
34.70 / 34.75
34.75 / 34.98
34.36 / 34.35
33.76 / 33.87
33.27 / 32.72
As this swim was WAYYYYY too early in the morning for my body (9:15am), I really wasn't even consciously awake at the time we dove in. I decided I'd swim alongside Pat Lee next to me (who was a 19:48 entry time - he finished 19:18).
The first 100 of the race I just had fun playing off the walls, SDKing for about 8 big kicks off each wall, just staying nice and relaxed. Afterward, Pat said he hoped I wasn't going to be doing that the whole way!! I guess SDKing can be a psychological advantage to your competition in events like this!
Well, I let Pat take the lead, and I basically swam right off his hip (almost through the laneline) for the 1st half of the race. At the 700/750 it felt like he was fading a bit, so I decided to make my move and get the race going (the bolded split). I ended up going 6 seconds faster than my other swim this season, so that was nice.
50 Back in the 200 Medley Relay: 30.13
SDK'ed for as much legal distance as I could, but still a far cry from some 50-something female swimmer on the east coast!
200 Fly - 2:50.67***
I did this as 8 x Broken 25s!
There were only two of us in the event, and I wasn't feeling like trying to kill myself on this race. I already have a 2:11 in the books for the season, and I have another shot at it in Federal Way at the NW Zone meet next Saturday. So I decided to swim "with" the other swimmer in the heat with me, waiting until he'd gone through the turn and began the next length. And I got beat too by 0.3 seconds!! He thanked me for swimming alongside him, saying it helped him keep going strong.
500 Free - 5:15.80 (WOW!!!!!!!!!)
28.29 / 31.46
32.17 / 32.25
32.15 / 32.02
32.20 / 32.22
31.98 / 31.06
This was just great!! Only about 5 seconds slower than my best masters time that I did last year at Indy Nationals. My middle 300 was split very very consistent too. I honestly don't know where this swim came from, because I was basically a zombie getting up onto the blocks. I guess it's the "I don't give a $#!+" attitude I had beforehand that helped.
Maybe I'll have to continue working on my house more, doing lots of overtime at work, and try adding some new outdoor gardening/landscaping/other springtime projects to my resume!!! Cut the swimming out, and just do the meets!!
Now I have the NW Zone SCY Champs meet to worry about next Saturday over in Federal Way. I signed up on the last day (Friday), as did a bunch of others from my LMSC. Maybe we'll even have some relays for fun!!!
I'm signed up for:
400 IM - 4:49.00 entry
200 Fly - 2:15.00 entry
50 Free - 27.10 entry (swimming it as 50 Fly)
100 IM - 1:02.10 entry
1000 Free - 11:05.00 entry
Now to see if I can keep the success going 6 days from now!
I woke a little later than normal but with still plenty of time to grab a Saturday treat of coffe and an energy bar before I swam. I felt stiff again this morning but loosened up after the warm up and had one of the best main sets.
800 swim with snorkel on 12 minutes
4x(3x50 holding 30s on 45, 100 AFAP on 2mins, 2x50 kick on 50)
5x200 swum aerobically with snorkel on 2:50
12x25 holding 200 pace on 30
I held the 30s to my feet on the 50s throughout and then really went for the 100s. My times were 53,52,51,51. I tried working the kick but was coming in on 40s. The 100s from a push I think we're my best times as a master. I was stoked. On the 25s at 200 pace I was holding 13s to my feet.
Overall a really tough week of training but a very successful and fun week.
After practice a group of us did weights. We did three rounds with each round consisting of 10,8,6 reps by round, and done as moderate,max,fail by round in terms of weight. I did bench press, inclined bench press, military press, seated row hands inside, seated rown hands outside, lat pull down hands inside, lat pull down hands outside, lower back incline. I was beat after this workout.
Its now down to three months until we start our taper for masters world championships in Montreal.
Very hot today at the Y.
500 free kick w/zoomers
10x50@1:00 free w/bouy holding 42
8x25@:45 fly scull
200 back kick w/zoomers
8x25@:45 breast pull w/zoomers
200 breast kick
200 1 arm fly drill
10x50@1:00 back holding 49
6x50 from block 15m sprint
Total 3500 yards
I was still very tired this morning but had a good nights sleep.
400 swim with snorkel
10x50 catchup on 45
8x100 with snorkel on 1.30 swum drill swim by 50
6x(2x50 kick AFAP with fins on 50, 25 underwater on 40, 25 AFAP no breath)
4x(100 free on 1min, 75 IM no free on 55, 50 back on 40, 25 free AFAP on 40)
16x25 on 25 holding 500 pace
The 50s with fins I was holding 28-29s and on the AFAP 25 I held 10-11s. The 100-75-50-25 was really hard and I was touch and turn upto the 50 and then got about 25 seconds rest before going again. I was holding 58s on the 100s, 53-54 on the IM, 32 on the 50 and 12s on the 25s. On the 16x25 I was holding 14s to my feet. Despite being physically tired throughout todays workout I felt strong.
Here it is:
Warmup / get the heartrate going:
Changed the two drive belts on my car, one for the alternator and the A/C, the other for the power steering and water pump. The first of the two was about to dump me out along the highway this weekend had I not noticed the problem yesterday. Luckily I have the time and skills to get them done.
After that, keep it going with a moderate main set:
Went to the '83 Toyota pickup that's been up on jackstands for a couple days, and got the brake cylinder changed that had burst on the rear right wheel. Also got the brake lines purged and everything back and running, as well as changing the snow tires back to regular tires. I had these on from my last trip to Seattle when I got snowed it at the Kirkland masters meet.
Not bad, two cars in one morning, and a grand total spent of $55. $35 for the belts, $12 for the brake cylinder, and $8 for the brake fluid. Not bad for a do-it-yourself guy. Way better than going to a mechanic, which I've still yet to do.
A day of work from 2:30-11:00pm or so. At least the plant is on a 'shutdown shift', meaning they're ending production for the week, so we'll only run the stuff about 1/2 the day, then change a few bearings or other things, plus tear down the plant for the cleanup crew later tonight.
What a hell of a taper day!!! I did get in 1,200 yards yesterday morning, which is plenty.
LMSC Champs this weekend, 1000 Free, 200 Free, 200 IM on Saturday, 1650, 200 Fly, 500 Free on Sunday.
I also signed up for the PNA Champs/NW Zone Champs today (final day to sign up). I found out yesterday that I won't be working on Saturday next week (the 12th), so I went for it!!
400 IM, 200 Fly, 50 Fly(in the 50 Free event), 100 IM, 1000 Free
Today was just nice and easy with a few sprints. Did not feel bad but did not feel good either.
500 free kick w/zoomers
5x100@2:15 back went 2:01, 2:02, 2:02, 2:02, 1:59 not good
2x200@4:00 free w/snorkle & bouy rt shoulder clicking a little during recovery portion so working on adjusting stroke to get rid of issue a more fly like recovery seems to work better
400 free kick w/zoomers
8x50@1:15 IM order 15m sprints from push then EZ free to end
200 free EZ
Total 2700 meters
I was very tired this morning and still stiff. I am guessing my stiffness is partly this past weekend and mostly yesterdays workout. Today we did a long warmup and then some pace work. We did a lot of yardage in a shorter amount of time than usual today.
3x(2x200 on 2.40 with snorkel, 3x100 on 1.30 swum 25 drill, 25 free, 25 kick, 25 free)
12x100 on 1.05
16x50 on 1 min, odd 50s 1 through 8 at 500 pace and 9-16 200 pace, even 50s perfect stroke
I hurt more than I should have in the warmup and never really got loose. Despite the 12x100s hurting pretty bad I finally loosened up and held 1.01-1.02 throughout. The odd 50's at 500 pace i was holding 28 mids to a touch, and on the 50's at 200 pace I was holding 26-27's to the touch.
Spent the morning with Emma and her continuing dental saga. She had five extractions and bone grafts in prep for four implants. Please pray for her recovery and pain to be small, and for the rest of the plan to work out as the dentist has suggested. We're believing that God will take care of all the details, especially the financial part.
Quick swim before my college class tonight:
200 Fr/200 Bk/200 IM drill
2 x (with dorkel)
- 100 kick
- 150 pull
16 x 25 on :30
- odds easy Fr, evens = FAST IMO
100 loosen and out
(Solo/Rec/1600 yds/30 min)
More or less just trying to finish last night's workout since I have not been making time for the pool as of late.
77° Sunny, humidity 65%, 81° water
Although I have not blogged my workouts this last month, I have been swimming. About three sessions per week I have been doing all freestyle workouts as some variation of what I did today:
200 REV IM
400 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)
400 FR tempo DPS as 16x25 on :30
12x50 FR on :50
3(4x50 FR on :50, 2x100 FR on 1:40) w/snorkel
*50s-34s/33s/32, 100s-1:09s to 1:07s,
2(200 FR on 3:00, 2x100 FR on 1:40, 4x50 FR on :50) w/buoy, agility paddles, tube
*2:23, 1:09/1:08, 34/33/33/32, 2:20, 1:08/1:08, 34/33/32/31
3(200 FR on 2:40, 2x100 on 1:20) w/fins
*200s/2:08-2:06, 100s/1:03-1:02, 50s/30-28
10x100 FR Steady on 1:30 w/snorkel, agility paddles, fins
10x50 FR DPS on 1:00, *37-35
100 IM EZ
When swimming without equipment, target pace is 1650 goal time of :35/50 or better. Main emphasis is about 5000 yards of approximate race pace effort for OW 5K swim. Sometimes I will do some straight FR swims of 40 to 90 min and for the structured sets I keep the repeats mostly between 25 to 150 yards. 200s will be included more often when/if I am able to hold 200s at/or under 1650 pace with :40 to :50 rest.
To keep maintaining some speed and feel for the strokes I do workouts like this one two times weekly on alternate days, or a weekend session.
400 REV IM
16X25 MF on HR, front/back UW SDK
10x75 FR Hypoxic as 85%/90%/95% on HR rest
3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
12x25 FR on :50 99% w/fins *11s-10s
4-6x25 FR Hypoxic-0 85% HR rest *12s
---400 IM Kick
6x125 IM with Fly last length 85% HR rest
6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
8x25 IM order Hypoxic-1/0 HR rest
1x100 IM timed *1:10 (on a good day)
---400 FR with snorkel-paddles-buoy-tube
5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
4(2x50 FR on :40, 1:00) *32s-30s
4(8x25 FR on :30, :30) *14s-13s
2x50 Free 99% HR rest *27/27
16x25 MF, HR rest, UW SDK front & back
200 IM EZ
100 IM EZ
More often this workout is harder and takes more recovery than the 5K set.
Updated April 3rd, 2014 at 04:48 PM by fdtotten
Swam around 1300. Did a couple forward starts with 100 pace SDKs working on gliding before kicking. Did a couple free flip turns with 9-10 SDKs, as I'm hoping to do in 50 free. Driving down to VA tonight after Lil Fort's track meet.
Zones psych sheets, timeline, results: http://www.patriotmasters.org/ColoniesZone2014.htm