w/u: 100 Fr/100 Bk
1 Noah's Ark with snorkel and paddles
10 x 50 FR on :45 with snorkel
4 x 125 IM on :15sr (float the 50 stroke)
1 x 50 EZ
Go three times through:
- 100 Kick on 1:50 (flutter with board and snorkel)
- 2 x 100 Fr on 1:20 (pull with buoy and snorkel)
- 1 x 50 EZ on 1:00
- 2 x 25 Burst and cruise stroke on :30
(did Fr, Bk, fly by round)
200 w/d with snorkel and out
(Solo/Rec/3150 yds/55 min)
Good second workout. The lane started to fill in on the IM set, so I just went when I could in order to get it all in. That main set was a nice mixture of lower leg/upper body/go really fast pain, and I was happy with the results.
The massage was great this afternoon - first time getting those warm stones as part of the deal, and I tried not to laugh too much from the rocks between the toes tickle torture. I fell asleep after I flipped over, and I guess my wife's masseuse checked with her to be sure I wasn't in any sort of distress.
The play at the high school was great. First time in four years that our daughter has not been there running the lights and sound, but it was fun to support the kids that we know who are acting this year. I am debating a swim before work tomorrow, but most likely will sleep though it.
Updated November 2nd, 2012 at 12:11 AM by rxleakem
Swam Monday morning but was out of town Tuesday and Wednesday - so I am slow to post. Shared a lane with Ray and Keith. Also swam with Roger, Peter, Dave B, Dave M, Meredith, and Andre.
Did more yards than Friday but still worked on speed.
4x300 on 4:30 (held at 3:53's)
5x200 on 3:00 (2:35 while behind Ray, 2:40 when leading after he slowed down)
5x100 (1:15, :15, :17, :17, :17)
10x50 Back on 1:00 (:40's)
3x200 Back w/paddles on 3:10
5x100 Back w/paddles on 1:40
2x200 Free on 3:15
10x50 Back w/ paddles on :55 Hard
2x100 Free Easy
PM only SCY
500 warm-up IM (100 FR/100 BK/100 FR/100 BR/100 FR)
5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel focusing on SPL
5x100 @ 1:50 kick FR w/ board
12x50 @ :40 FR aerobic
500 "super 500" w/ opposite fin + opposite paddle
2x500 @ 5:50
2x200 @ 2:30
2x100 @ 1:20
^Descend set by distance
8x25 @ :30 2 aerobic/2 strong focusing on SPL and trying to maintain same stroke count on the fast as I did on the aerobic (11 SPL)
SCY@Fort Myers Aquatic Center
Air temp of 66, pool at 80, 100% water clarity.
Cloudy skies with humidity at 63%
IM - Stroke Technique, Endurance Base
3x400 with 1min rest
400 RIMO Swim400 RIMO Kick16x25 on :30, 4x25 each stroke IMO
3(3x200 IM on 4:00) done as:
4x50 K IMO on 1:001x200 IM on 4:008x24 S IMO (2x25) on :30
5x200 FR on 4:00, as
2(2x25 on :25, 1x50 on :50)
1x1000 IM Swim as: (EZ 100, desc effort towards 25)
100 FLY, 75 BK, 50 BR, 25 FR100 BK, 75 BR, 50 FR, 25 FLY100 BR, 75 FR, 50 FLY, 25 BK100 FR, 75 Fly 50 BK, 25 BR
Warm down: 100 EZ
Not much energy today.W/up - Ave pace on 25s: fly/16, bk/17, br/20, fr/15Set 1 - Legs need work, ave 50 K pace: fly/49, bk/53, br/53, fr/52, IMS were 2:45-40, 25s slightly faster then warm upSet 2 - Trying to re-acclimate my FR stroke to faster swimming pace: 25s/15, 50s/32-31, steady strong tempo, but not a sprintSet 3 - IMO turns, desc 100-25 ladder 4x250.
The last couple of weeks have been pretty good for my swimming. I passed the 450-mile mark for the year. My weekend long swim is back up to 5000 yards... I'm looking at doing the 3000 and 6000 postals on successive weekends here at the beginning of November. The flip-turns have gotten a lot better, though still a bit inconsistent. Also, I'm cautiously re-introducing interval training into the routine as my body seems to have adapted to the additional (or just different) stresses of the flip-turn. This is what I did today:
10 x 50 on 1:00 (:43-:45)
10 x 100 on 2:00 (1:33-1:36)
5 x 200 on 4:00 (3:20)
[3800 total in 74 minutes]
This is similar to a 4K workout I did last Thursday; my times last Thursday were faster, especially on the 200s and I added another 1000 in intervals after the 200 set (5 x 100 on 2:00 and 10 x 50 on 1:00). The intervening weekend was hectic as my 92-year old Grandpa passed away and I drove to Austin for the funeral (about 2400-miles roundtrip; 40 hours in the car). But I couldn't miss it, and it was so great to see all the family and reminisce a little about the long life of that wonderful man... he's an inspiration to me.
While in Austin I did a couple of stress-melting swims at Deep Eddy, about 4K total. The water was perfect (70 degrees) and the air temps weren't bad (50s), though they were cool enough to keep a lot of folks away. Not nearly as crowded as it was this summer... here's a picture of the pool I took in August:
Didn't have to circle swim on Sunday or Monday mornings (or even share a lane), unlike in the summer. It was perfect fall weather, though, a true blessing to be swimming through spring water on a sunny, crisp Autumn day in Austin.
My thoughts are with the folks cleaning up from that terrible storm on the East coast. Hope you're all back to normal soon!
1 X 250 4:00 3:45
1 X 150 2:30 2:15
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
3 X 100 kick 2:15
8 X 50 kick-25 moderate/25 fast- 1:10
1 X 100 swim
1 X 75 build 1:30
1 X 50 @ 100% 1:15
2 x 100 cruise 2:00
Four rounds, choice.
8 X 25
odd: build to race finish
even: blocks-sprint 20 yards
1 X 600
Swim or pull
Descend by 200's
WARM DOWN: 4 X 50 easy 1:00
w/u: 200 Fr/200 Bk/200 IM
4 x thru:
- 150 Fr Pull on 2:05 with buoy and snorkel
- 100 flutter kick on 2:00 with board and snorkel
10 x 50 on :50
- 1-4 Quarters Strong Fr
- 5 EZ Fr
- 6-9 Quarters Strong stroke (Fly, Bk)
- 10 EZ Fr
150 w/d with snorkel and out
(Solo/Rec/2350 yds/45 min)
Had a fun night last night, and even got some candy out of the deal. I used to porge right through it, now I ration it out for after swim practice.
Didn't have a lot of time this morning, but a good swim. Two other Masters swimmers were there, which is nice to see.
Busy day - furnace is getting cleaned now, then I am bring the cats to the vet before swimming at lunchtime. After collecting my son from school my wife and I are going to have a couples massage with those warm stones, then off to the high school to watch opening night of Cinderella.
Swam w/ Ray, Roger, Aundrey, and Keith. No Daves today. I suspect they were out late last night getting candy and papering people's houses . We did a mix of yesterday's masters workout and MSA's workout. I fell apart near the end and had to switch to pull.
600 Warm up
6 x 50 - :45
4 x 100 - 1:40 Stroke
4 x 100 - 1:30 IM
4 x 100 - 1:20 Free
4 Rounds of:
* 50 Kick - 1:00
* 50 Stroke - :55 (Fly, Bk, or Br)
* 50 Stroke - :50 (Pick from 2 not used yet)
* 50 Stroke - :45 (Whichever stroke hasn't been picked)
* 50 Free - :40
* Last round intervals are :55, :50, :45, :40, :35
Made this one today. Last round was kick, back, breast, fly, free. Getting the free going after hard fly was tough.
4 x 100 Kick - 1:40
4 x 100 IM - 1:30
4 x (25 bk/75 free) - 1:20
Kick was no problem. IMs hurt. bk/free wasn't going to happen. I switched to pull after the first one and caught up w/ the interval on #4. Did 50 back pull/50 free pull but couldn't make the 1:20 of #4.
6 x 50 - 1:15 (Hard sdk down, easy free back w/ fins)
200 IM w/ fins (2:50)
200 Cool down
Took a bit to warm up but once I got to the second round I felt much stronger and faster. Keep in mind I did upper body weightlifting on Tuesday and DOMS was setting in with my arms and chest.
600 as 200 free/100 1 arm fly repeat
4x50@1:00 descend to 200 pace went 45,44,42,39
200 dolphin kick on back w/zoomers
2x100@1:45 free at 200 pace w/paddles & bouy went 1:25, 1:19
4x50@1:00 drill IM order
6x25@:45 fast free kick w/zoomers & board held 25's
6x25@:45 shooters w/zoomers
200 dolphin kick on back w/zoomers
2x100@1:45 free at 200 pace w/paddles & bouy went 1:16, 1:14
4x50@1:00 drill IM order
6x25@:45 fast free w/zoomers went 16,16,15,15,14,15
Total 3000 yards
While cleaning out a box of old files, I came across a manila folder—the darker, older kind with a metal, two-hole fastener at the upper right. Inside I found, meticulously handwritten on accounting ledger paper by my father, a complete record of my brief competitive swimming history—1973 to 1977.
What a difference a generation makes. My son just checks USA Swimming’s Deck Pass app on his iPhone if he wants to know his times. USMS members have digital options as well—we can log in to our MyUSMS accounts at usms.org, view our Swimmer Info pages, and there, like magic, are our times and more.
As staff writer Laura Jones conveys in her feature on event directors (“Take 5,” page 32), it takes dedicated volunteers to put on a good event—that has never changed. But knowing that meets of yesteryear were run with paper and pencil, and the results hand-printed or maybe typewritten, is hard to fathom. Most meet directors and volunteers I know would not want to go back to life before Hy-Tek.
In addition to helping events run more smoothly, technology can benefit us at practice. Heart-rate monitors keep you in the zone. You can wear a wristwatch that will keep track of your yardage. And I can’t be alone in my amazement that some of these devices even know what stroke you're swimming. We take a look at these and other gadgets in Swim Bag on page 38.
Open water swimming has its gadgets as well. You can affix a small GPS unit to your goggle strap and, when you get home to your computer, upload the data and see your swim: how far, how fast, what pace—even a map showing the zig-zags where you had sighting problems. (New contributor to SWIMMER, Kristin Bender, takes a look at the history of GPS in Splashback, page 48.)
As much as I love the incredible computing power, convenience, and flexibility offered by today’s technologies, I miss one thing: the starter’s pistol. Its clear and commanding report is way cooler than the sterile *bemph* we hear now.
Updated July 1st, 2014 at 11:43 AM by Editor