AM LCM and PM SCY
5x100 @ 1:30 pull w/ buoy + paddles
400 kick w/ board + fins 50 FR/50 FL
3x200 @ 2:45 pull w/ buoy + paddles + snorkel
6x100 @ 1:25 opposite fin/opposite paddle switching feet/hands after first 3
12x50 @ :50 aerobic FR concentrating on catch and pull + even stroke count
100 swim w/ strapless paddles
200 kick w/ fins on back in S-line 50 FR/50 FL
600 swim (200 FR/100 kick on back)
400 pull w/ buoy only
300 (25 R arm/25 L arm/25 swim BK)
2x (RD1: 75s FR, RD2: 75s BK)
4x75 @ 1:15 25 R arm/25 L arm/25 swim
4x100 @ 1:15 swim
4x75 @ 1:20 kick
4x100 @ 1:10 swim
6x100 @ 1:30 IM aerobic
4x50 @ 1:00 EZ odd: BK, even: FR
Got to the pool as the main group was finishing warm up. Ray was alone in a lane so I joined him. Today was speed sets. Felt pretty good. The 1st backstroke set was fast for me - I had never been able to hold 1:20's for more than 1 or 2. But that took a lot out of me.
5x150 on 2:30 (held 1:56's)
5x150 on 2:30 (1:52,:53,:53,:54,:50)
5x100 Back w/paddles on 1:45 (1:18 to 1:20)
5x100 Free on 1:45 (1:20's, last 1:16)
10x50 on 1:00 (:35's)
3x100 Back w/paddles on 1:45
8x25 Fly on :30/:45 alternating
3x100 Free w/ paddles on 1:30
8x50 Back w/paddles on :55
12 x 25 shooters w/fins @ :40
(6 back, 6 belly)
5 x 50 caterpillar fly drill @ 1:10
10 x 25 burst + cruise @ 1:00
1 x 100 AFAP IM w/fins, :54 high-55 flat
1 x 100 broken AFAP fly w/fins
-- broken for :15 @ 50 & 75
-- 47 (23 low + 12 + 12)
-- too slow, should be 2 seconds faster
-- I stupidly did the first 50 as a no breather and couldn't recover from the oxygen debt.
4 x through:
-- This set was from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]
1 x 30, done as 15 fast breast pullout from a dive + 15 whip kick on back @ 1:00
1 x 50 backstroke kick from a push, no fins @ 1:00
100 EZ kick w/board @ 2:30
#1-3 @ 100 pace, # 4 AFAP
-- went 32 high, 31 high, 31 high, 29 high
-- 17/16 kicks on the 1-3 and stayed under until the flags on the last one
4 x 40 w/bungee cords
-- swim out to 20 yard mark in 10 seconds, hold and do a strong flutter kick on back in streamline for :30, rest :10, zoom in on bungee doing 10 very fast free strokes
-- hard, hard, hard
I thought I might feel a little boggey with yesterday's deep tissue cupping, but felt decent.
Forgot to report on some goggles I tried this summer at my long course meets. I first tried the new Speedo liquid storm goggles at Nationals. (I had needed some new meet goggles.) http://www.speedousa.com/product/ind...32044.12361075. They fit fairly well; I had some small leakage problems at nationals. But tightening and changing the nose piece made them pretty good racing goggles. I also was sent a free pair of Arena cobra racing goggles when I ordered my tech suits. http://www.swimoutlet.com/product_p/25209.htm. I absolutely love these goggles! The best I've ever used. Lil Fort loved them too and used them for several summer league races. I have reclaimed them and hidden them away.
I'm also very excited that we are having a local SCM meet this year, and in November. I'm not sure I've ever swum in a masters meet in November ... It's at Mason too! https://www.clubassistant.com/club/m...1481&smid=4182. I'm considering knocking a couple 100s off at this meet before my taper meet in December. Probably 100 fly and either 100 breast or 100 IM.
Ok, so here's the week recap so far!
Mon - easy swim on my own
Tues - SCM Baylor workout
Wed - today, easy swim on my own
400 warm up
10 x 50 kick on 1:00
no fins; board odds, back odd
3 x 200 pull
==>no. 6 x 50 every other 50
4 x 100 kick
2 moderate with fins, your choice
2 x 100 IM kick, no board no fins
1:45 and 1:38
3 x 150 choice
==>no, did every other 50 easy
4 x 75 on 1:30
IM no free
1:10, 1:05, 1:03, 1:00
3 x 100 choice
==>no, 3 x 50's.
2 x 25's fast
Starting to like the Stretch X and modifying it as needed. I'm too pooped during the week to do much else except yoga and stretching. Currently spending 2+ hours a night with the girls on their schoolwork, yuck! Cuts into my snackin' in front of the TV time as well. That's not a bad thing!
1 X 200 3:20 3:00
3 X 150 2:30 2:15
3 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 300 kick 6:30
8 X 50 kick 1:00
1 X 100 swim
1 X 100 easy 2:00
3 X 50 fast 1:15
Four rounds. 100's are free, 50's are choice.
1 X 200 2:30
1 X 150 2:30
Four rounds, swim or pull freestyle. 200's will be short rest and fast, recover on 150's
WARM DOWN: 4 X 50 easy 1:00
Warm up (900)
200 swim free
3 x (25 fist - 25 scull - 25 1-arm - 25 dps)
- all free
Kick 200 IM
3 x 50/1:00 back, build + dc
50 easy free
Mini Sprint Set (450)
3x through the following:
2 x 25/30 strong
4 x 12.5/30 FAST
50 easy free
- did #1 fly, #2 back #3 free, no times
Main Set (700)
Swim following 3 x's:
- did #1 fly, #2 back, #3 free
1 x 50/1:00 fast
- fly = 37, back = 38, free = 34
2 x 25/1:00 fast
- fly = 17, back = 18, free = 15 (times are for 2nd one only)
4 x 12.5/1:00 fast
1:00 break (swim easy 50 during rest)
- did 200 free w/board & snorkel, 200 on back
100 easy free
Total: 2550 yards
Santa Clara Swim Club Masters - SCY
* 2 x 150 @ 2:05
* 2 x 75 @ ?? 25 drill + 25 swim + 25 drill
* 2 x 50 @ 1:00 back
Set I (550/ 1700)
20 x 25 @ :30 kick 1-4 flutter, 5-8 IM order, 9-12 flutter, 13-16 IM order, 17-20 flutter
Set II (2000/ 3700)
* 1 x 100 @ 1:30 70% (went 1:15, 1:14)
* 3 x 100 @ 1:25 80% (went 1:12 .. 1:13)
* 1 x 100 @ 1:15 90% (went 1:10, 1:09)
* 2 x 25 @ :30 recovery
* 2 x 75 @ 1:15 strong no-free IM
* 2 x 25 @ :30 recovery
* 2 x 50 @ :50 first 12.5 yards AFAP
* 2 x 50 @ :50 last 12.5 yards AFAP
* 2 x 25 @ :30 recovery
Set III (600/ 4300)
4 x 150 @ 2:05 pull #1 first 50 strong, #2 second 50 strong, #3 third 50 strong, #4 easy
** 4500 yards **
I was surprised to see the Santa Clara pool set up for short course when I walked in this morning - the first time I have seen it this way since May. I guess summer is officially over .
I only recently moved up to group 1 so this was the first time I have been with them short course and I wasn't sure which lane to swim in. There weren't very many people there for the beginning of warm-up and I didn't see anyone from the lane that I had been swimming in, so I made a guess and jumped in lane 6. It turns out that without knowing this moved me up to the 1:20 interval group, but this was good as I led the lane after warm-up and mostly stayed with the leader of the next lane over for the entire workout. It is funny - the last couple of workouts I have been thinking that I should move over a lane but I don't know most of the other swimmers or how fast they go so I probably wouldn't have moved on purpose for a while longer.
I always drink water or electrolyte mix throughout workout, but this morning I had several cups of water just after getting up (about a 1.5 hours before practice) and several more just before practice started. My right calf started twitching after the first round through the main set so I used a pull buoy for the second set of 100s and didn't cramp until the last lap of the last 100, and it wasn't bad enough to make me stop or even slow down much. I stretched it out on the recovery 25s and made it through the rest of the set without the pull buoy and without cramps. I don't know if the extra hydration helped or not, but I am going to keep this up to see if it makes a difference.
Updated September 12th, 2012 at 05:34 PM by eric.carlson
Swam after work so I could take advantage of the extra time available for lap swim and swim outside.
Warm up (800)
- did 200 free/200 back
4 x 50/10sr, 25 drill/25 swim dps & build
- did this set IM order
8 x 25/40 strong efforts
- did these IM order x 2
Main Set: Free or Back (1200)
Swim following 2 x's through: 1st time free, 2nd time back
1 x 150/2:30 (2:45 for back) smooth
- went 2:12 free, 2:30 back
2 x 100/1:45 (2:00 for back) strong builds
- went free: 1:30, 1:28; back: 1:40, 1:39
3 x 50/1:15 fast pace
- free: 43-42-40, back: 49-47-46
4 x 25/45 afap
- around 17 for free, 22 for back
Kick Set: (600)
8 x 75/1:30 with fins 25 under - 50 streamline on surface
8 x 50/1:00 smooth with perfect technique
- with buoy and snorkel, no paddles, ave 40
100 easy free and back
Total: 3100 meters
Updated September 12th, 2012 at 03:16 PM by poolraat
Chicago's annual Big Shoulders 5 and 2.5km swims were held last Saturday. Every year I promise myself two things for the next year:
1. never to swim it again because, well, why would I pay to swim in Lake Michigan; and
2. if I break promise 1, only enter the 2.5k, which would give me time to smugly watch other people finishing after myself (hopefully).
Both promises broken, I headed to the starting line at an obscene hour on race morning. The weather had been a bit dodgy leading up to the race, and the organisers had warned of potentially rough conditions. The water turned out to be not too bad, though, and I was pleasantly surprised. Actually, not pleasantly surprised because I like it rough! There was a smallish swell that was nice and regular and some surface chop, but nothing too slappy or random. The water was very murky, which I like, because because the only sandy bottom I want to see when swimming does not belong to the lake.
As usual, I ended up placing in the bottom half of my age group. I took a huge kick to the left boob when the guy in front of me decided to suddenly change to breaststroke going around the 2nd turn buoy. For identification purposes, I noted he had on a full wetsuit and (non adventure style) beard. Couldn't find him on the beach afterwards though. My right shoulder hurt like a b%^& the whole time, but I swam in lovely straight lines, mostly in the right direction.
The best thing about the swim, though, was my sardine suit. Here 'tis:
Here's a sardine:
Here's me and some other swimmers being lapped by the elite wave:
It looks like some of us got stuck in their teeth.
Here's a recipe for sardines on toast, which I may or may not try:
I had planned to swim today, but my schedule got out of whack when my car unexpectedly decided that it needed to spend the day in the shop. I found 30 minutes in the evening for a quick gym workout and got in this set.
2 sets of 12 @ 25 lb.
DB chest press
2 sets of 12 @ 35 lb.
2 sets of 12 @ 15 lb.
10 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00
Kneeling cable crunch
2 sets of 10 @ 100 lb.
2 sets of 10 @ 45 lb.
Got there in plenty of time, but one of the lap swimmers had to ask me a "medical question" before I dove in, so missed the first 100 warm-up - of course!
5 x 100 IM on 1:30 (barely made it!!)
5 x 300 stroke (I did breast)
4 x 4 cycle blasts on :30
400 P steady/cruise
Total: 3800 SCY
**Would have gotten in more yardage if a) Terry didn't waste so much time hollaring at people, and b) we didn't have to do 1500 breast stroke!! My knee barely made it.
***Didn't get to swim or exercise at all yesterday - and today I feel like I have extra energy - just wish I had someplace to put it!
Swam w/ Dave, Dave, Dave, John, and Ray. Long workout again with Dave and I hanging around for a few hundred extra yards. I'm slowly getting used to the 5k workload.
600 Warm up
2 Times through:
* 5 x 150 - 2:30 (Stroke/Kick/Pull)
* 100 Easy
5 x 100 - 1:45 convert fly to kick
5 x 100 - 1:45 convert kick to back
10 x 50 - 1:00
* 1-5 Kick
* 6, 7 Free
* 8-10 Pull descend, went :26 on last one
10 x 50 - 1:00 (IM Order)
400 IM Moderate pace (5:57)
10 x 25 - :40 Down Hard IM Order, Back no breath (2 x free, 2 x fly, 1 x br pullouts)
100 Cool down
Updated September 13th, 2012 at 02:28 AM by pmccoy
I had a lane by myself today. Yeah! Even though I try today sprint workouts when I know I have slow swimmers around. If they stay in a clump I can adjust my intervals to not run them over.
500 free kick w/zoomers every 3rd lap fast
6x50@1:30 torque drill w/strapless paddles
8x25@:45 burst fly + cruise free
50 AFAP fly went 41 died at the end a little
4 times thru:
50 from block as 15m UW blast I Made Them! + 35 easy
50 kick AFAP held about 1 minute on these
200 free w/snorkle 1st & 5th lap kick
Total 3000 yards
Keep it coming!! Tonight's workout was a good one. Lots of kicking, which I'm getting more used to, and a killer main set that I pushed hard to the end.
I led the lane for most of tonight's workout.
500 (25 Back/25 V-Sit Scull/25 Breast (1P, 2K)/25 Free DPS)
20 x 50 IM Order @ 1:00
Flys :31/32sBacks :38sBreasts :39sFrees :31/32s24 x 25 Kick w/ fins
Odds @ :45 - "Core Kick" which is dolphin kick on your back with arms extended above your head and out of the waterEvens @ 1:00 - SDK underwater no breathersMain Set:
5 Rounds of:
200 Free (Descend by rounds) @ 3:3050 Free FAST @ 1:0050 Free FAST @ :50 (on interval go back to the 200)Awesome Main Set...this is why I do this to myself! And I can't exactly start off any slower 'cause I've got a 15 year old that's close enough behind to keep me honest (though he didn't descend like I did) My 200s were great! Started off here @ 2:16 on the 1st one, and the coach says "Nice job!!, now you get to descend from there! " Well, I made it:
My 50 FASTs were approx. :30s
400 EZ (50 Back 8/3/8 Drill, 50 Breast 1P/2K)
20 x 50 Kick w/ fins & board @ :50
Odds Flutter/Evens Dolphin
**cramped on the first one, massaged it out during the 2nd one, and did the remaining 18 without fins all flutter kick and made 'em. Basically a straight 900 kick fast though.
6 x 25 All Out Non-Free (did Fly) @ :45
SDK at least to the middle of the pool is the goal on each and race to the wall
300 EZ and out
Killer day...and if anyone wants to give this a go, be my guest. It works best with a few 15 year olds right on your @$$ the whole way though!