Swam with Peter, Dave M, and Ray. Small crowd today for some reason. Swam more back again and a lot more kicks. Also worked on hard/sprints some. Probably need to do more sprint work to gain speed.
5x500 on 7:30 (6:55, 6:50, 7:00, 7:05, 7:05)
15x100 on 1:45 50 Kick/50 Back
12x25 - 4 each on :45, :40, and :35 - worked holding breath and swimming hard
6x50 Back on 1:00 - worked hard
2x200 Free w/paddles on 3:30 (2:35, 2:30)
200 Back w/paddles (2:40)
Almost stayed in bed this morning. My bed is so much better than the bunk beds at Cha-La-Kee it was hard to get up. So i made it to the pool about 30 minutes late and swam on my own. A short but good workout. Did more back than I have been.
10x100 on 1:30
10x100 Back w/paddles on 1:40
500 Back w/paddles
5x100 Free w/paddles on 1:30
10x50 Back w/paddles on :50
8 x 25 shooters w/fins @ :40
5 x 50 caterpillar fly drill
6 x 25 burst dolphin kick + cruise
6 x 25 burst, fast hands + cruise
Massage, 90 min
I meant to do a few 100 more, but left the house too late today. Had a luxuriously long massage. There were a lot of knots in the scapular area, probably from all the sprint free I've added to the regimen lately. No need to stretch whatsoever now, or have Jimby say stretching has been debunked. I definitely think flexibility and ROM is important for swimming. Even naturally flexible people can get tight/knots, etc.
SCY @FGCU Aquatic Center.
Air temp of 80, pool at 78, 100% water clarity.
Blue skies with humidity at 58%
IM Day - SCY
Focus - Stroke Technique
1x400 IM Drill
1000 IM Rev Order as 4x250
3x400 IM: 100 K choice after #1,#2
1200 Kick wFins: as 5x200
Fly - Swim lengths 3-6-8 (swims are fast, but not sprint)Bk - S 3-6-8Br - DK/back, BRpull+DK 2-4-6-8Bk - S 3-6-8Fly - S 3-6-8
3x500 FR w/Paddles on 1min rest
Technique Focus - steady head, linear rotation
Snorkle, steady tempoas 250 steady, 250 strongas 200 steady, 300 desc by 100
The slow fly feels great, going faster later will be the problem.At the end of each 400 IM my HR was 24-25/10, and I was running out air on the underwater push offs and transitions.Using the snorkle is really useful in LC, but not as fun in SCYI definitely feel the need to get back on the weights after using the paddles today.
I am back! Summer schedule and family activities resulted in about 8 weeks down time from swimming. Returned to the pool after Labor Day to begin again.
SCY @FGCU Aquatic Center.
Air temp of 80, pool at 78, 100% water clarity.Blue skies with humidity at 62%
5x1000 FR on 15min
Build effort each 1000 as 500/300/200Not timedStroke Tech
The coach is back on the deck Mondays and sometimes also Fridays. Working aerobic volume and stroke technique in Freestyle and IM up to Thanksgiving.Currently I feel that I am about 75% of the fitness level of May 2012. I have not yet added the core or strength training as my time has been consumed by a wide range of obligations and I was tired of the pool work. But now I am recovering faster and feel back to normal soon after doing a strong 5-6K workout.This summer in SWF was hot, humid, and long. Now I so happy to go out in the morning and the temperature is starting out 72 or 74, and soon will be in the mid 60s just after dawn.
PM only SCY
6x100 @ :10 rest 4/6/2 turns
500 pull w/ buoy + strapless paddles + snorkel
5x100 @ 1:45 50 kick/50 drill
2x50 @ 1:00 drill STRK
4x50 @ :40 aerobic FR
2x25 @ :30 FAST STRK
STRK = IM order by round
3x (w/ fins)
2x50 @ 1:00 kick 25 under H2O FAST/25 on back
4x50 @ :40 kick w/ board build
2x25 @ :30 FAST swim
3x150 @ 2:05 50 FAST/100 aerobic
2x150 @ 2:10 100 FAST/50 aerobic
1x150 @ 2:15 FAST (1:30, 1:30, 1:29)
2x100 @ :10 rest 25 scull/25 kick/50 swim
1 X 300 4:30 4:30
3 X 100 1:40 1:30
4 X 50 descend 1:00 :50
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 75 build 1:15
4 X 50 descend to fast 1-4 1:00
8 X 25 sprint :30 #8 on 1:00
Two rounds, choice.
5 X 200 IM 3:30
10 X 100 free pull or swim
2 on 1:30
4 on 1:20
4 on 1:15
WARM DOWN: 4 X 50 easy 1:00
Tue Oct 23rd, 2012
SCY UT Swim Center main pool
6:30 - 8:00 dove in on time
Swam with Mike beside
Larry, Jim, Jason, Todd, tyler, Chris, Marcio,Paul, Val, & Gull
200, 175, 150, 125, 100, 75, 50, 25
5 x 100 IMs best ave on 2:00
5 x 75 fl, bk, br on 2:00
5 x 50 FL on 2:00 best ave
held 28's & 7's
swam easy (got out early)
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7 (Tentative)
UT Austin, TX
Swam w/ Dave, Dave and Ray.
600 Warm up
5 x 500 Free - 7:30 Made 6:30, 6:10 and 6:00 on the first three. Pulled the last two on 5:50 and 5:38.
15 x 100 Up/Down IM kick - 1:45 (:05)
* 1-5 Base stroke Fly
* 6-10 Base stroke Free
* 11-15 Base stroke Fly
4 x 25 Fly - :45 No breath
4 x 25 Br pullouts - :40 No breath
4 x 25 Free - :35 No breath
6 x 50 IM Order, No free - 1:00 (Second round hard)
200 Cool down
Since the warm up takes so long I have to cut back in the main set but for me with my back issues I need the warmup the most.
Did upper body weights last night so my shoulders and elbows were screaming this morning!
400 free 2 SDK off every wall
8x25@:45 shooters w/zoomers
8x50@1:30 free odds descend to 200 pace evens EZ
Went 41, 39, 37, 36
8x50@1:30 kick odds descend to 200 pace evens EZ
Went 1:04, 1:00, :58, :56 ouch
25 AFAP + 75 EZ went :16
50 broken at 25 for :05 at 100 pace + 100 EZ went :36
50 AFAP + 150 EZ went :35
75 broken at 25's for :05 at 100 pace + 175 EZ went :56
75 AFAP broken at 25's for :10 +175 EZ went :54
Total 2500 yards
today i did my second time trial. it was for 500 yds. i was up at sparrows' fart swimming and the pool was full again. only issue i have is that people really should get in touch with the reality of their abilities. if you are in the medium lane it really is not the best idea to swim breast stroke in a slow way for your entire workout. this becomes an issue when you have to circle swim.
i ended up in the fast lane which motivated me to move. i didn't feel too bad after recovering from the flu. slowly but surely i am getting my endurance up. will try for a masters swim practice this week.
did a 500 warmup and then the time trial, with a 100 cool down.
the 500 felt good after yesterdays 1k.
now i have a pretty good baseline.
did a time trial for 1k. felt pretty good. will do a 500 time trial tomorrow and i should have a good idea of how ability to handle fatigue over a 2 day period.
as the week progresses I will start to build up yardage and get back to swimming 4K in an hour.
swam at 530 am and the place was crowded.