Back to the pool after the meet this weekend - a nice recovery spin in the water.
12 x 100 with snorkel
- 2 FR, 2 IM drill, 2 free w/u
- 2 pull w/ buoy, 2 agility paddle, 2 Dolphin Dives in the Shallows
12 x 50 on 1:00 with agility paddles
- 2 each IMO
- 2 free
- 2 back
12 x 50, done as three sets of:
- 2 x 50 kick on 1:00
- 2 x 50 swim (no stop) on 1:30
-- Did Fr/BK/IM by round (100 IM = 1:09 low)
(Solo/Rec/2400 yds/40 min)
Work has been a zoo the past two days with little help, and me working regular twelve hour shifts, but no lunch break and an extra hour each night to try to clean up. We should get back to full staff by next week, but I am pooped (especially coming off a weekend of racing).
Felt good to get into the water. Notice that I added some new toys to my swim bag. My buddy John from Maine sent me a pair as an early - thanks so much, John I was nervous about using them at first, being strapless and all, but I have been really working the EVF over the past year and the paddles stayed on even with stroke work. I notice some issues with the end of the pull in my stroke, so they will be beneficial in fixing these.
Other random things:
- Finalizing a duel meet with the local USAS team in a couple of weeks. Lots of swimmers on our masters team have never competed, and since our practice times are back to back on Saturdays we are going to take on the little ones. Should be a fun way to "experience" a meet for some of the newer adult swimmers.
- BU news: I was able to tie for 8th place in the men's high-point standings with Son from Maine (if James hadn't of convinced me to skip the 2fly, I could have potentially moved up to 5th ). I also passed the 250 mile mark/goal for the GTD
Congratulations! You have achieved your goal for Go The Distance 2012
My goal pace: 237.67 miles required as of today to reach my goal by the end of the event
My actual current pace: 252.64 miles as of today
- My eye sockets hurt from the "racing" optical goggles I wore over the weekend - my usual training pair provides much wider coverage and less pressure. Happy to change back to them, and might ditch the racers.
- Here is another picture from BU: my ginormous son Preston (aka: I'm never going to cut my bangs again), wife Lena, funny looking RX, and aunt Pat on the end:
Updated December 12th, 2012 at 10:14 PM by rxleakem
Arms felt dead again today, plus I was swimming against the wall. Went to back and paddles early to pick up my pace. Felt better later in the workout and my 100 backs on 1:30 were pretty decent. Felt some straining in my upper arms on free - it wasn't there in back. Maybe I've over swam free (and possibly fly) a little and need to rest and balance my work better.
Swam on my own at first since the main group was doing some odd sets. Later I did a few sets with Peter and Dave M.
10x100 Free on 1:40
10x100 Back with paddles on 1:35
3x200 Free w/paddles on 3:00
3x100 Free on 1:30
10x100 on 1:30 Alt. Free/Back with paddles (all at 1:20)
400 Back w/paddles - 5:50
4x50 IM order
leg press, 190 x 3 x 25
super pullover, 50 x 1 x 25, 60 x 2 x 25
total ab machine, 80 x 3 x 20
good mornings, 55 x 3 x 15
russian twists w/plate on incline bench, 3 x 25
captains chair leg raises, 3 x 15
long arm crunches, 3 x 50
PRP on my elbow yesterday hurt like a mofo. Kept me awake off and on most of the night too. The next time I go in, prolly after the Jan. 20 meet, I will have a slightly different, newer procedure. Next time, they'll draw the blood the day before, break down the platelets, and use only the "good" bits when they re-inject the platelets the following day. Injecting the platelets immediately means some of them will be useless. Hopefully, I'll be able to swim tomorrow. I was thinking of going to the Mason practice with Teen Fort.
Couldn't get much else done today because I was being jolly and gifty.
AM and PM SCY
500 (200 4/6/2 turns/50 side kick)
500 pull w/ buoy + strapless paddles + snorkel
3x (25s and 100s were STRK I.M. order by round)
4x25 @ :35 kick
2x100 @ 1:45 50 drill/50 build
2x200 @ 3:00 I.M. 1 AE/1 FAST
500 warm-up I.M.
1 @ 1:40 k/sw/dr/bld
1 @ 1:30 I.M. D1-4
4x300 @ 3:45 pull w/ buoy + paddles + snorkel
2x200 @ 2:20 STRONG
AM only Crossfit
Only had time for a quick workout at Crossfit today:
Back Squat w/ 45 lb bar only (form work)
EMOM (every minute on the minute):
1, 2, 3, 4, ... pull-ups
I made it to 12 and stopped because I have a meet this weekend.
This one like last week was tough. When I swam in my former life fly was not my best or worst stroke. Right now I am struggling with going further than 50 fly straight. At the end of this workout the first 25 of my 200 IM was easy, but really struggled after the turn. Both straight breast and the breast on the IM felt strong. I can tell I am not an IM swimmer.
8x100 kick with fins on 1.30
10x50 fly/free on 50
5x100 back on 1.30
2x200 breast on 3.30
5x200 IM on 3.00
Updated December 14th, 2012 at 06:31 PM by StewartACarroll
500m warm-up [8:20]
Flutter kick (boardless, snorkel)
20x25m on 1:00 [0:23-0:24]
Swim was at lunch and lifted weights after work. I noticed the red cross blood donation setup in the basketball couet.. Haven't donated since 1989 (in basic training) and decided "Why not" since I don't have any meets coming up.
One pint in 6:22
Updated December 12th, 2012 at 08:28 PM by __steve__
Today it has been exactly one month since my surgery, and this week has thankfully been much better compared to last. After attempting to adjust back to normal life last week, I got a bit overwhelmed and that resulted in a low-grade fever and slight sickness. But luckily it only lasted a day or two and I was able to sleep it off. I attempted to work a full week last week but only ended up working 27 hoursÖoh well. Since then I think Iíve finally adjusted as my sleeping seems to have returned to normal patterns and my energy level is much improved. I think Iíll actually make it through this week, and will be able to get in a few light cardio sessions at the gym as well. I havenít had proper cardio exercise in a MONTH now so itís definitely time to start building back up!
Because of last week I didnít think Iíd see much improvement with my range of movement at PT, but I did still manage to make some progress. This week Iím at 145 degrees forward flexation (last week 138) and external rotation is at 35 degrees (last week 30). My PT wants me to ease up a bit on the forward flexation, since now Iím above where I should be (Iím like 10-15 degrees away from a decent streamline position ), but I still need to keep working on the external rotation. This week I get to add bicep and tricep exercises using light weights, and I also get to start weaning myself off the shoulder brace! I can have it off while at home and at work, but I should keep wearing it whilst coming/going and when Iím out and about in public places. Honestly though, Iíve been weaning myself off for a while now alreadyÖ..shhhhh. But mostly looking forward to not having to sleep in the damn thing.
Another milestone is that I can *finally* get my elbow high enough to tie my hair back and get my contact lenses in with ease. Victory!!! Ö.lol.
Iím also starting to get excited because 2 weeks from now Iíll hopefully get clearance from my PT to get back to the pool and start kicking!! Iím hoping Santa will bring me some new fins and socks for Xmas And then I will laugh at my teammates as they are tortured by holiday training while Iím fluttering around like a 6yr oldÖ.mwahahha! (Of course, we both will silently acknowledge that we would rather not be in my positionÖ.maybe lol).
Updated December 29th, 2012 at 04:54 PM by swimslick
SCY@FGCU Aquatic Center
Air temp of 76, pool at 79, 100% water clarity.
Cloudy with humidity at 68%
Today is... 12/12/2012!
4(100 Scull, 200 FR Swim) Desc 1-4
3(200 Scull, 500 FR Swim) Desc 1-3
2000 FR/with fins (Slim Fins S) as;
100 kick/100 swim (timed)
300 EZ FR/BK Swim
I slept well last night, now I only feel moderately tired with some soreness from dryland work. Gradually the dryland program has been increased over the last several weeks to the point of about 75% of the work I was doing last May. I will maintain for now and include some additional recovery rest in preparation for moving up to the next dryland level.Set 1 - Scull drills help me to keep the high elbow position in FR swimming. I timed the 4th 200 FR Swim at 2:11, and 3rd 500 at 5:46.Set 2 - I wanted to swim controlled smooth freestyle with consistent EVF technique and steady rotation. Using the fins, I wanted to be under 1:00 for all the 100 swims. In the first 100 swim I missed a shallow end flip turn, which only occurs in the diving well pool for some reason, but not the LCM pool. There were no breaks in the entire set, as I went from kick to swim continuously just taking a moment to peek at the clock for the time check. Thinking it would only be moderately hard, I was gasping most of the way, particularly the first 25 kick after each strong 100 FR swim.
Updated December 12th, 2012 at 05:20 PM by fdtotten
I took Monday off of swimming because the schedule was pretty crowded and I figured I'd have more time on Tuesday to get in a good workout. It didn't bother me much at the time--missing Monday, I mean--I had not missed a day of swimming in almost two weeks, but yesterday I didn't have as much time as I thought (it's finals week after all and the grading has been piling up) and what I did swim felt very sluggish: 2K at glacial pace.
Today, I also ran out of time and had to abbreviate my swim, only 2500 in 47 minutes, but I felt better about the quality of the swimming. Here's what I did:
500 mixed stroke warm-up (fr,br,bk,br,fr)
10 x 50 on 1:00 (25s hard, cruise after the turn; :41-:44)
100 breast (2:00, followed by :45 rest)
1000 in 16:17*
300 fr cool-down in 5:00
*4 x thru: 200 hard/50 EZ (200s in 3:03, 3:03, 3:08, 3:07)
[revision, 12/18: re-reading this now and thinking about a similar workout for tomorrow, but notice this is only 2400 SCY in 44:00, I think I'm missing an extra 100 bk in the cool-down... that usually adds another 2.5 minutes to the workout]
In addition to the hard 200s, a lactate threshold workout, I was happy to get in a little sprint work with the hard 25s. I paused at the wall to peek at the pace clock at 25 yards for my last two reps in that set and noticed :17. That's just absolutely smoking' for this slow twitch guy. But I think I'm so slow-mo that I really should be doing more of this kind of stuff to improve my pace for those longer distances I like to swim. At the very least it made the faster 200s seem more in control.
Later on, maybe tonight if I get a chance, I'll have to write about some of the things I learned from the SCM meet last weekend. I checked my splits for the 1500M and looked at some video Scotty's daughter took of my 200... and there are definitely some things I'd like to do to improve!
Last night I was distracted by TCM's screening of "The Good, the Bad, and the Ugly"... what a classic! I'm going to have to get that soundtrack.
"Blondie" (Eastwood's character) to Tuco (Eli Wallach): "There a two kinds of people in the world... those with loaded guns, and those who dig."
Updated December 18th, 2012 at 03:36 PM by mcnair
2 X 150 2:30 2:15
3 X 100 1:40 1:30
2 X 75 1:15 1:05
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 2:30
4 X 50 kick 1:10
8 X 25 sprint kick :40
1 X 100 swim
4 X 100 1:45
4 X 75 1:15
4 X 50 1:00
4 X 25 sprint :40
Choice. on 100's, 75's and 50's #4 swim @100%.
1 X 300 4:15
1 X 200 2:50
4 X 100 1:20
1 X 200 2:40
1 X 300 -
WARM DOWN: 4 X 50 easy 1:00
So I started over with training today. I still have some way to go with my knee and getting all the swelling down and strength back.
I opted to go light on HIT work and put in a good base building set.
4 x 50 UW(max distance) SDK w/fins 1:30
2 x 50 EZ
4 x 25 Burst n Cruz 1:15
1 x 50
4 x 25 BR Kick easy/moderate...want to be cautious but still do the motion.
1 x 50
6 x 200 FR 3:30
150 EZ/50 Fast
100 EZ/100 Fast
50 EZ/150 Fast
I did these from 3:00 down to 2:45..focus on trying to remain long and smooth with speed that I can maintain.
HIT Set- 4 times through
2 x 50 K Moderate 1:30
:30 Moderate/Fast VK
25 Fast (100 Pace) :10R, 75 Smooth.
Rest to next top with at least :20R
I was doing this on about 5mins per set. Some HIT purists might want more rest which is fine...I felt I was replicating the end of a 100 with this...fatiguing the legs and system then going into as hard 25. The VK really help get the kick together and I felt powerfully connected to the water with my kick on the fast 25, and my 2 x 50's got faster without exerting greater effort.
4 x 50 EZ (snuck in a little BR)
Updated December 12th, 2012 at 12:16 PM by SwimStud
Swam w/ Aundrey, Roger, Dave, Dave, Dave and Ray. Feeling worn down after two fairly big workouts. Had to gut my way through this one. First set was a somewhat poor effort but I picked up some on the kick sets.
700 Warm up
100 IM - 1:40, 75 IM - 1:40 (Fly/bk/br)
100 IM - 1:35, 75 IM - 1:35 (Fly/bk/br)
100 IM - 1:30, 75 IM - 1:30 (Fly/bk/br)
100 IM - 1:25, 75 IM - 1:25 (Fly/bk/br)
100 IM - 1:20, 75 IM - 1:20 (Fly/bk/br) <- failed... drop 25
75 IM - 1:15, 50 stroke - 1:15
75 IM - 1:10, 50 stroke - 1:10
75 IM - 1:05, 50 stroke - 1:05
75 IM - 1:00, 50 stroke - 1:00 <-took a small break to get back on the right interval
75 IM - :55, 50 stroke - :55 <- failed... drop 25
50 bk - :50, 25 stroke - :50
50 br - :45, 25 stroke - :45
50 fly - :40, 25 stroke - :40
50 fly - :35, 25 stroke - :35
50 fly - :30, 25 stroke - :30 <- failed... drop 25
25 fly - :25, rest :25
25 fly - :20, rest :20
25 free - :15, rest :15
25 free - :10, rest :10 <- failed... the end
50 fly - :50, 50 kick fly - :50
50 bk - :50, 50 kick bk - :50
50 br - :50, 50 kick br - :50
50 fr - :50, 50 kick fr - :50
4 x 50 kick - :50 IM Order
4 x 100 - 1:30 50 stroke/50 kick, IM Order
This quickly turned into a 400 IM done as 50 stroke/50 kick. Made 6:05.
5 x 100 bk pull - 1:30, descend (1:28->1:20)
5 x 100 free pull - 1:30, descend (1:13->1:00)
400 IM (50 stroke/50 kick) timed - 6:03
200 Cool down
Today I decided to kick but with no fins at all. My focus for the day was legs and kicking.
200 breast kick
200 free kick
100 breast kick
100 free kick
50 breast kick
50 free kick
8x25@:05RI torque drill
8x25@:05RI breast pull w/paddles and flutter kick
200 free w/paddles maintain a 6 beat kick
200 free w/paddle on right hand 4 kicks on the paddle hand
200 free w/paddle on left hand 4 kicks on the paddle hand
300 free maintain a 6 beat kick
total 2500 yards