At home with Susan and Josh.
1 x 200 @ 3:10
3 x 100 @ 1:40 - descend (1:16 .. 1:12)
4 x 50 @ :45 - descend
Set I (1250 / 1950)
Lifted from fort's WORKOUT #4 in this week's [ame="http://forums.usms.org/showthread.php?t=21283"]High Intensity Training[/ame]
5 x 100 kick w/fins @ 1:45 descend to fast (went 1:11 on the last one)
8 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater
200 AFAP kick w/fins for time (went 2:24, not so fast)
Set II (1200 / 3150)
2 x 200 pull @ 3:00
2 x 200 pull @ 2:50
2 x 200 pull @ 2:40
Breath every 5 strokes. Went ~2:30 on all.
** 3250 yards **
I often do underwater SDK with fins as part of a kick set, so when I saw the under/over 50s in fort's "Monster kick day" workout I thought it would be fun to do them instead of my usual 25s. I assumed they would be easier than doing back-to-back 25s but I was wrong - they were much harder.
Reached 400 miles for the year today. Well on the way to 500 for the year even though my pace has slowed down over the summer.
Swam with Peter, Dave B, Dave M, Ray, Kyle, and Glenda from Florida. Did sets of three which was a little unusual. Pretty good pace for me throughout.
2 times through
3x200 on 3:00 (1st set warm up - 2:45's, 2nd set 2:40's)
3x150 Free/Back/Free on 2:30
3x100 on 1:45 (1st - 1:16's, 2nd - 1:18's)
3x50 on :45 (:37's; :40's)
5x100 Back w/paddles on 1:45
5x50 Back w/paddles on 1:00 (:37's)
I'm finally starting to feel better in the water and some of my speed is coming back.
300 swim choice - did 150 free/150 back
200 IM Kick
4 x 75's @ 1:30 as:
50 swim/build to 90%/R:10/25 power kick
4 x 50's @ 1:00 descend 1-4 to 200 pace
2x, #1 back, #2 free
1 x 100 max effort back = 1:31, free = 1:18
1 x 100 recovery @ 2:00
2 x 50's = #1 max effort, back = 43, free = 37
#2 the last 50 of 200 race pace back = 44, free = 38
1 x 100 recovery @ 2:00
4 x 25's @ :45 at 200 race pace back = 22-23, free = 18-19
1 x 100 recovery @ 2:00
Total: 2600 meters
left side 1:00
right side 1:00
TRX Hamstrings Curls
2 sets of 30
TRX Hip Press
2 sets of 30
2 sets of 12 @ 25 lb.
2 sets of 12 @ 15 lb.
5 sets of 3 @ body weight (172 lb.) + 20 lb. @ 1:00
5 sets of 3 @ body weight + 25 lb. @ 1:00
1 set of 5 @ 115 lb.
3 sets of 5 @ 205 lb.
2 sets of 5 @ 225 lb.
My arms and shoulders were still tired from this morning's workout so I started chin-ups with only 20 lb. but that wasn't terribly hard to I went to 25 lb., which I could just barely do.
10 x 25 shooters w/fins @ :40
8 x 50 @ 1:00
odds = flutter kick w/board
evens = free
Did a slightly modified version of workout #2 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. I didn't have time for as much recovery swimming on the main set.
8 x 25 burst dolphin kick + cruise @ 1:00/1:10
1 x 50 AFAP fly w/fins, 23 low
2 x through:
1 round free (12s), 1 round kick, with fins
kicks were flutter kick w/board, dolphin kick with board and backstroke kick (ranges from 10 high to 12 flat)
6 x 25 @ 100 pace @ :40
5 x 25 @ 100 pace @ :40
4 x 25 @ 100 pace @ :40
3 x 25 @ 100 pace @ :40
Very happy to have gotten 3 solid speed workouts in this week. And so excited to be on the cover of Swimmer magazine SDK-ing!!! I haven't received my mag yet, but Ande kindly emailed me a photo of the cover. Looks like I bend my knees quite a bit on the SDK.
Ah, finally back to some water. This marks my second trip to a pool (with 3 OW swims), so August was not very active in the Green Mountains. It has been a time of relaxation that I will dub "recovery" to make myself feel better.
Anyways, not too exciting today ...
200 FR/200 IM Drill w/u
200 drills FR
200 drills stroke
4 x 50 Quarter's Strong FR
200 DPS fly stuff (thinking of That Guy's helps)
(Solo/Hoosick Falls/1900yds/40 min)
So marks the end of the outdoor pool over in Hoosick Falls. Is was my first time in an outdoor pool since high school in the 90's, when we would swim meets in Manchester, Rutland, Burlington, Springfield, and Brattleboro, VT, as well as Charleston and Walpool, NH. They used to have the VT Summer meet outdoors in Vergennes, which was a great meet because in '86 they started to park a Ben and Jerry's ice cream truck in the parking lot, fueling us little ones on Mint Oreo Cookie (my favorite: ), and my folks would stop at the A&W just south of Middlebury on the way home. I am happy to report that swimming still involves dining for me to this day.
As I was saying, today was the last day of swimming at HF. Latest word on the Rec Center in town is ok I suppose: our local indoor pool has been closed since the first of July for rebuilding of the pool wall, and that construction appears to be complete. A friend mentioned that the planned reopening is not this coming week but the following, so that is a bummer. I still have some OW possibilities that are open, so I will just keep taking it easy until the Rec reopens and I can refocus for the short course season(s) to come.
I am also dabbling with some ideas towards taking a more central role in the Masters program in town, as in coaching. It would involve giving up some of my own swimming time , but I would really like to see not only the training but also competition side of things increase. We are a workout group under the New England Masters umbrella, and I am thinking of introducing a new team name and logo (the Bennington Area Master's Comets isn't doing it for me). I am thinking Monument Masters (an ode to our beloved Bennington Battle Monument), or the other option is to branch out from the Age Group team in town. Anyone have any thoughts of either option?
PM only SCY
Time to test my fitness with the Dave Salo 3x300 set (thanks PWB)
400 swim (100 FR/200 IM k/dr/100 FR)
4x100 @ 1:20 D1-4
4x100 @ 1:45 kick D1-4 25 FR/25 FL
6x50 @ :50 #1 and #6 EZ FR, #2-5 IMO build to fast
4x25 @ :30 w/ fins 4/5/6/7 fast strokes off the wall
3x300 @ 4:30 AFAP consistently through all 3 (3:19, 3:21, 3:24)
2 @ :40
2 @ :45
2 @ :50
12x25 @ :30 w/ strapless paddles, odd: R arm only, even: L arm only
Average 100 pace for the 3x300 was 1:07.1 so my BASE interval for the next few weeks will be 1:15. What that tells me is that I am way out of shape right now :/
Water was much warmer today - swam yesterday at noon at Meyers Park again - water was bordering on hot. Why was it I wanted to swim over there at lunch again? Geez. So yesterday I did a grand total of 2600 SCY - I was totally uninspired - and it was also rather disturbing to see how much fast I am at 5:30 in the morning now. I remember not too long ago, when I started swimming in the mornings, how I would complain that I was faster at lunch, and had to modify my interval (add 5 sec/100) for mornings. Not any more, apparently. Now it's the other way around!
400 Reverse IM
200 Reverse IM
10 x 50 K
12 x 25 - one drill, two 4-cycle speed play, one sprint
6 x 100 "steady state" - wearing fins and snorkel - working on 6 beat kick
4 x 150 breast/free
Total: 4900 SCY
Current plans for the weekend include swimming with ATAC for Saturday morning & Labor Day morning practices (2-1/2 hours each) - for a total of 6000/practice & no more. If they do Goal Sets, all bets are off.
Swam w/ Dave, Dave, Dave, Glenda, Ray, Kyle, and Keith. We pretty much went through two 1500 yd blocks. I tried to alternate sets of lower speed, less rest with higher speed, more rest. It got pretty intense w/ Dave pushing me in the next lane. Eventually, I couldn't keep up anymore.
600 Warm up
3 x 200 IM - 3:00 (made 2:48-2:50)
3 x 150 Fr/Kick/Fr - 2:30
3 x 100 Stroke - 1:45 (IM Order)
3 x 50 Free - :45
3 x 200 Pull - 3:00 (2:05, 2:12, 2:13)
3 x 150 Stroke/Kick/Pull - 2:30
3 x 100 Pull - 1:45 (1:05, 1:05, 1:02)
3 x 50 Stroke - :45 (IM Order)
This is where things picked up. 2:05 is pretty much meet times w/ a drag suit. Dave ripped off three of them. I couldn't hold the pace. We went at it again on the 100s. I was closer on these and didn't fade but Dave was making 00s. The 50s stroke was painful after that. Fortunately, there were only three.
200 Cool down
Felt good over all. Probably not as strong as I wanted but good anyway.
1000 as 200swim/200pull/200swim/200kick/200swim
5x200@3:30 free w/paddles & bouy descend 1-5 went 3:08,3:06,3:06,3:04,3:00
500 kick for time 13:41
Total 3000 meters
Yep, I've decided that I'm going to join up with the local USAS team which starts their new season next week. The costs have all added up to where I'm just about breaking even with the:
Masters Workouts + YMCA Membership = USAS Senior Group dues
It'll be great to swim consistently with the same group of people, and have a coach to work with. Now I just have to fill out the paperwork and sign my life away. Oh yeah, can I ask anyone to sponsor me for the swim-a-thon later in the year?
My swim tonight was brief, but effective. Had soccer pictures for my daughters team, and then stopped by the pool for a quick dip.
5 x 100 Free @ 1:30 w/up (1:10s)
10 x 100 @ 1:25
Odds IM (went 1:19/1:20 avg.)Evens Free (went 1:13 avg.) swam these recovery10 x 50 SDK w/ long fins on back @ 1:00 (held :28-:29s)
avg'd 6-7 SDK underwater each length.
100 EZ and out
Hmmmmm....wonder what 2 hour workouts are going to be like?
16 x 25 shooters
8 w/fins, 8 w/o fins
6 x 25 no breath over kick free @ :45
8 x 25 burst + cruise @ 1:00
1 x 100 AFAP IM w/fins, :56 mid
1 x 50 AFAP fly w/fins, :23 low
1 x 100 IM w/fins, 56 high
1 x 50 AFAP breast w/fins, :28
1 x 100 AFAP IM w/fins, :55 high-56 flat
I wasn't bold enough to do Tim's 5 x 100 AFAP set. I goofed off too much in August for that. But I was still pleased to pound out 3 x 100 + 2 x 50 AFAP. Hopefully, starting to round into shape for the fall. Wish I didn't have this elbow issue. But c'est la vie. I'd prefer that to a shoulder injury any day.
I have 12 extra minutes before school pickup, so here it is!
LCM, SMU on my own
Baylor has been closed for 2 weeks due to annual maintainance.
400 warm up
4 x 100 kick
8 x 50 pull
4 x 50
2 as first and last 12.5 fast
all out 50
could be anywhere from 29 high to 33
stupid clocks are not aligned and they aren't uniform (slow movement then a click up 3 seconds). if I had to guess, i'd round it to a 31.
I am just going to ride out the off-schedule until Baylor pool opens again. I don't like swimming with a bunch of weirdos at SMU and there is always some lecher trying to talk to me and share my lane.
Great news! Baylor is finally going to screw everyone else over and have 1 uniform fee - $55 per month. The spread of "group rates" really turned a lot of people off. Some were paying $40 while I have been paying $85 for 20 years. Anyway, now everyone has to pay $55 and I get the reduced rate!
Other: I have been doing a mini-Insanity workout, which is 7 exercises for 30 seconds and you do it 3 times. I read it wrong the first time around and thoughtyou do 30 sec on 30 sec off with 30 sec between rounds. Boyw as that easy!Duh1 It was as little rest as possible, then 30 sec between rounds. I have modified to 30 sec on, 10 sec rest, 2 minutes between sets. I marvel at my modificationess.
See you later!
Warm up (1000)
3 x 200 swim-kick-pull - all free
4 x 75/2:00 kick - on back
4 x 25/40 15m #1-3 fast, choice of stroke, #4 ez
Pull Set (800)
Backstroke with paddles and bouy
200 went 3:35 (10sr) - 100 went 1:43 (10sr) - 50 went :49 (10sr)
Now with paddles and fins
200 went 3:15 (10sr) -100 went 1:31 (10sr) - 50 went :44
100 easy free
4 x 50/3:00 FAST as possible
- free: went 35-37 on all
200 easy freestyle
There was more but was out of time so stopped here
Total: 2200 meters
Santa Clara Swim Club Masters - LCM
3 x 150 free @ ??
1 x 100 IM @ 1:50
3 x 100 free @ 1:40
1 x 100 IM @ 1:45
3 x 50 choice @ 1:00
4 x 100 kick @ 2:10, descend
Set I (1200 set / 2700 total)
* 4 x 50 @ 1:00 free, odd focus on technique, even fast (:36 .. :38)
* 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:42 .. :44), breast (:44 .. :47), back (:43 .. :47) by round
Set II (1500 set / 4200 total)
3 x 200 pull @ 3:10
3 x 150 pull @ 2:25
3 x 100 pull @ 1:40
3 x 50 pull @ :50
** 4200 meters **
My legs held up much better today, I didn't get any cramps until the end of the pulling set and they weren't severe. My shoulder muscles and triceps hit the wall at about the same time, so the end of the last set was not exactly fast.
Updated August 31st, 2012 at 11:22 AM by eric.carlson
Swam /w Roger, Dave, Dave, Danny and Glenda. Another challenge day. We did 8 x 100 IM on 1:25. It was hard but easier than last week. Instead of 1:20s, I kept it to 1:20-1:22. Made 1:18 on the last one. With my backstroke fixes I'm able to relax the second leg and still maintain a good pace. Felt good and I'm pretty confident I can make 10 of these.
600 Warm up
6 x 50 - :50 (IM Order/free)
8 x 100 IM - 1:25
From here, we modified Glenda's workout:
4 x 125 - 1:45 Descend (1:35, 1:33, 1:27, 1:24)
4 x 100 IM Kick - 2:00 Descend (last one was 1:38)
6 x 50 - 1:00 (Fr, IM Order, FR; Odds 2nd 25 hard)
6 x 50 - :55 (Fr, IM Order, FR; Evens 2nd 25 hard)
6 x 50 - :50 (Fr, IM Order, FR)
Roger got to the wall before the last 2 50s and called out "2 breaths per 25 on the remaining 50s". I completely mismanaged my first breath wasting it half-way through the 1st 25. Needed another a few strokes later which left me about 4 strokes to the wall + a flip turn + a glide before I got another breath. Barely made halfway through the last 25 before I burned my last breath and the wall seemed like miles away. I made it but I was hurting badly. The last 50 wasn't nearly as bad. I stretched my first breath a lot further which put me in a better position at the wall.
8 x 25 - :40 (Odds no breath, evens sprint)
DPS no breath free was really good. Got down to 12 strokes. I'm usually about 15-16.
5:00 Easy fly - made 350 yards
100 Cool down
This was alot of kicking fo me and it gave me an idea of how much I have improved over this year.
4x25@:45 scull w/snorkle
8x50@1:00 IM order
5x100@2:00 kick w/zoomers went 1:47,1:47,1:44,1:41,1:39
8x50@1:00 w/zoomers odds under/over, evens over/under
200 AFAP kick for time w/zoomers 3:07
8x25@:45 shoorters w/fins
100 AFAP kick no fins for time 1:58!
Total 3000 yards
At home with Susan.
2 x 200 @ 3:10
2 x 200 @ 3:10, 50 drill / 50 swim
6 x 100 @ 1:50, 1:45, ... 1:25 easy descend (didn't really descend, all were 1:11 .. 1:14)
Set I (600 set / 2000 total)
4 x 25 @ :30 flutter kick w/fins and board, odds AFAP, evens easy
4 x 100 @ 1:30 dolphin kick with fins
4 x 25 @ :35 underwater SDK w/fins
Set II (1200 / 3200)
* 2 x 100 @ 2:10 free no breather, broken @ 25s for :10
* 4 x 50 odd fast @ :40 (went :31 .. :33), even recover @ 1:00
Set II (800 / 4000)
4 x 100 @ 1:30 pull w/buoy and agility paddles
2 x 200 @ 2:50 pull w/buoy and agility paddles
** 4100 yards **
I had lots more cramps today, this was the third workout in a row . Yesterday I had a bottle of GU electrolyte drink but I never stopped to have any during the workout, so today I made sure to drink half a bottle before starting and downed the rest during the workout, but it didn't appear to make any difference.
Swam with Dave B., Dave M., Peter, and Ray. First 5 200's were ok and I held pace, my 100's were good though not quite as fast as yesterday. Then I struggled with the 2nd set of 200's. After that I was actually very pleased with my 100 backs. Last winter and spring I was swimming more 500's and even longer distances - I'm wondering if I need to do distance work to get my body used to longer swims and I can get my speed and endurance back in 200's and up. Swam by myself from 3600 yards on.
3x100 on 1:40
5x200 on 3:00
5x100 on 1:45 (1:17's and 1:18's)
200 IM (mixed the strokes up but still did 50 of each)
5x200 on 3:00
5x100 Back w/paddles on 1:45 (1:20, 1:23, 1:21, 1:21, 1:18)
5x100 Free w/paddles on 1:30
5x100 Back w/paddles on 1:40
6x50 Back w/paddles on :50
I was 800 yards in, and a kid pooped in the pool. Again. And these were not even toddlers. Campers from 5-10. I can't wait until they all vacate my pools and go back to school. My only consolation is that I was somewhat due for a day off, though I had been hoping to postpone it to the weekend. Hopefully, I can crank tomorrow without interruption. If I get bold, I may do the workout that aztimm hated.