PM only LCM
300 swim long & smooth
400 strong (5:14)
3x200 @ :10 rest kick w/ board + fins 50 FR/50 FL
100 @ :10 rest kick w/ board FR
100 @ :20 rest pull w/ buoy + strapless paddles
100 @ :10 rest FAST (1:08, 1:05, 1:06, 1:07)
100 swim w/ strapless paddles
50 FAST FL (:32)
16 x 25 shooters w/MF @ :35-:40
(8 back, 8 belly)
5 x 50 fly drills w/MF
I did a variation of Workout #2 from the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]
5 x 100 @ 1:45
-- smooth free, but shooter on third 25
-- not that easy
2 x 25 burst + cruise @ 1:00
-- decided I really didn't need to do these
8 x 50 BA kick w/fins @ 1:30
-- I used the MF on the first two then switched over to fins bc it kept falling off.
odds = dolphin kick w/board (24 w/MF, 25, 26, 26)
evens = 2 double shooters, 2 backstroke kick UW 12.5-15 m (20 high, 21 high, 24, 24 low)
100 EZ kick
10 x 50 EZ various @ 1:00-1:10
I hate best average sets. In retrospect, I should not have attempted to combine a lactate set with hypoxic work (the double shooters). I just need more oxygen with the shorter intervals.
I've gotten in 4 speed workouts since Sunday. Yes, I do count my 2 x 50 meet as a speed workout.
I'm glad to be back in my usual pool, Spring Hill Rec. They were closed for a few weeks for renovations -- and they made such a difference! The replaced all the ceiling and pool lighting and now the pool is very bright. It was a bit of a dungeon before.
Will try to do some stretching and rehab amidst the car pooling and back to school night.
Updated September 13th, 2012 at 04:50 PM by The Fortress
I have 15 extra minutes, so blogging again!
SCM, Baylor Fitness Center
Thurs - IM/Stroke day
400 warm up
6 x 125 pull on 2:00
modify with 6 x 75's pull on same interval;
descend 1-3, 4-6; held about 55 to 51
10 x 75 on 1:20
Evens easy free
1:06, 06, 04, 02, 00
6 x 75 on 1:45
Odds in IM order, same stroke for full 75
6 x 50 kick
no fins; mix board/no board
Today was a great workout. I got my own lane so no one swimming up my butt on the easy frees. I also "banked" time on the sets, so I pushed off a few seconds after the fast bits to get more time on the easy swims. I really like doing that.
I very likely went faster on the back. Maybe even a 54 high. I was expecting to go about 1:00, so was completely confused when I saw the clock. I just couldn't register why I was in the mid numbers. It was 56 that I clearly remembered after a moment of confusion, so that's what I can safely say I did at the very worst.
I still think about that key lime pie I didn't buy a few days ago. Soon very soon, I should have a report about it.
Itís been a good week so far. Monday was a solo easy day after Sundayís 2-mile race:
1000 scy warmup (400s, 200k, 200p, 200 IM d/s)
8 x 100, odds IM @ 1:45, evens BK @ 1:30, everything long and stretchy
Tuesday I swam with Rondi at the Y and did the following:
1100 scy warmup (400s, 200k, 200p, 200 IM d/s, 100 IM kick)
5 x 450 FR, with 2 x 50s BK inching their way through each one
Today I swam with TNYA at John Jay. We had five in our lane, which worked fine as we were all very similar speeds. Brad was on deck, and we did the following:
150 FR, 100 IM kick
150 FR, 100 IM drill
150 FR, 100 IM swim
[plus there was another 250 of warmup I didnít get toóI tend to take stretching intermissions]
7 x 150, pull optional: 3 @ 2:20, 4 @ 2:05 [I did the first 3 pull w/paddles, working on bilat breathing,
then the last 4 swim.]
8 x 125 @ 2:10, odds = FL/BK/BR/FR/FL (aka fly-to-fly IM); evens = BK
9 x 100 FR: 1 ez @ 2:00 + 5 steady @ 1:25 + 3 descend @ 1:45 [1:10 on fastest]
Continuation of main set that coach didnít initially post lest a too long set frighten us but which we had more or less guessed was coming anyway
10 x 75 @ 1:45, done as 2 FL kick, 2 BK kick, 1 ez swim, 2 BR kick, 2 FR kick, 1 ez swim
Thu Sep 13th, 2012
Swam Wed but didn't blog
Main Set 4 rounds or:
3x150 on 2:00 right into
200 Fr on 2:20 right into
3 x 50k on 50
attempted to double on Wed, felt tired in 2nd practice, started skipping 50's in the set & did more of a sprint practice
~ ~ ~
went to bed late last night
didn't sleep much but went to practice anyway
UT Diving Well, was warm
6:30 - 8:00
swam with jim, keith, & jeff
beside todd, Marcio, larry, & sloan
7 or 800 easy
Drop 2 sec each round
Break 1:00 at 1:30
I sucked at this today, pool was warm, wasn't real into it, think I skipped 4 50's
couldn't keep up with Jim & Keith, Jeff moved up, hated it, don't want to do long stuff in the diving well they keep it at a temp that keeps divers comfortable
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg ChampionshipsDAYS TILL
Lunchtime swim at Meyers Park - getting used to only having 4 people there - and starting to get more freckles ( not sure if that's a good thing or not!) - water was a nice temperature ~81/82 - Four people to swim with beats no one to swim with in the wee hours of the morning - even if the amount I swim is less yardage.
9 x 100 free; 3 on 1:30, 3 on 1:25, 3 on 1:20, easy 50 between sets of 3
3 x 100 free on 1:20
3 x 100 IM on 1:40
3 x 100 kick/swim on 1:45
3 x 100 free on 1:20
400; 75 free, 25 stroke
Total: 2900 SCY in ~45 minutes
Santa Clara Swim Club Masters - SCY
1 x 300 @ 4:30
2 x 150 @ 2:00
3 x 100 @ 1:40 25 drill + 75 swim
2 x 50 @ 1:00 choice
Set I (550 / 1600)
6 x 75 @ 1:20 kick, build (I was just making this interval, so there wasn't a lot of "building" going on)
Set II (1000 / 2600)
6 x 150 @ 2:00 pull, odds breathe 5,7,5, evens cruise
Set III (1000 / 3600)
* 2 x 25 @ :25 AFAP
* 1 x 50 @ 1:10 recovery
* 3 x 25 @ :25 AFAP
* 1 x 75 @ 1:15 recovery
* 4 x 25 @ :25 AFAP
* 1 x 100 @ 2:00 recovery
Set IV (1200 / 5000)
5 x 100 @ 1:40 breathe every 5, concentrate on technique
4 x 50 @ 1:00 25 drill + 25 stroke (went breast and back)
4 x 50 @ :50 stroke (went two breast and two back)
4 x 100 @ 1:40 IM (went 1:21 - 1:23)
** 5000 yards **
I don't think I have ever tried to do 1:20 pace swimming during warm-up, but it definitely got the workout off to a brisk start!
The main-main set really hurt. I think it was a combination my arms being tired from weights yesterday and the fact that I am not at all used to sprinting. I was doing 13s at first, then 14s and a few 15s - my arms felt like noodles by the end. This kind of set, very intense effort followed by something on a slow interval, is the perfect setup for leg and foot cramps. Knowing this, I tried really hard to stretch and massage my calves on the recovery swims and it mostly worked. One calf cramped on the very last AFAP 25, but it wasn't severe and I was able to finish.
I used a pull buoy for 5 x 100s to let my calves relax. I tried to stretch out and concentrate on technique, and found that the more I relaxed and really thought about my stroke the faster I went. I wasn't trying to go fast, and I didn't, but I descended from 1:15 to 1:11 which is decent for me.
2 sets of 12 @ 25 lb.
2 sets of 12 @ 15 lb.
5 sets of 3 @ body weight (173 lb.) + 45 lb. on 1:00
2 sets of 3 @ body weight + 55 lb. on 1:00
3 sets of 3 @ body weight + 45 lb. on 1:00
I was really struggling with +55 lb. so I went back to +45
2 sets of 10 @ 160 lb.
2 set of 10 @ 160 lb.
* front 1:00
* left side :45
* right side :45
400 swim - swam 200 free/200 back
300 pull - all free w/paddles, buoy & snorkel
200 kick - flutter w/board & snorkel
100 swim - IM
400 pull - back w/buoy and catch paddles
300 kick - 150 flutter w/board & snorkel/150 flutter on back
200 swim - back
100 pull - free w/buoy only
400 kick - 200 flutter w/board & snorkel/200 flutter on back
300 swim - back
200 pull - free with paddles & buoy
100 kick - kick on back
6 x 25 shooters/1:00
50 easy free
Total: 3200 yards
Swam w/ Dave, Dave, Ray, Kyle and Danny. Sad day yesterday. My 8 yr old greyhound had to be put down due to quickly spreading bone cancer in his shoulder. 6 years ago, the greyhound rescue people brought Comet over with 3 other dogs for adoption. The other 3 explored the house anxiously. Comet jumped up on the couch, laid down and fell asleep. He really picked us more than we picked him. He was a very gentle dog. He tolerated 3 toddlers in the house and never did more than an annoyed whine to let us know he'd had enough. He never chased after cats, rabbits or other small animals as we were warned he might do. When he was younger, he would do solo runs around the back yard. After about 5 laps he was ready for a nap. He loved racing at the dog park. Once a pack of dogs started running somewhere, he would be clear out in front after about 4 steps... and then have to slow down because he didn't know where they were actually going. Comet was an awesome dog and will be sorely missed.
With the dog situation and a cold coming on, I wasn't exactly 100% into swimming today. It took a little time to get things off my mind and focus on swimming. The challenge set today was great for that. This was our last day: 10 x 100 IM on 1:25.
600 Warm up
6 x 50 - :50 IM Order/Free
10 x 100 IM - 1:25
Really stretched out the first one and took it as easy as possible. Came in at 1:20... faster than I thought. Second one had a little more effort - 1:22. Might be a problem. I didn't panic, just kept the pace and was prepared for touch and go for #4. Ended up back at 1:20 again. The whole set seemed to got like that. I'd come in at 1:22 and then back down to 1:20 and back up to 1:22 again. Had plenty left in the tank to finish on 1:15. Set complete! Now off to the next challenge.
10 x 150 - 2:30 (Stroke/Kick/Stroke)
* 1-4 IM Order/Br Kick/IM Order
* 5-7 IM Order/IM Order Kick/Pull
* 8-10 IM Order/(Bk, Br, Fly) Kick/IM Order
16 x 25 - :40
* down IM Order hard
* back no breath (3 x free, 3 x fly, 2 x br pullouts)
5 x 200 - 3:00 Convert Free to Stroke
I converted free to back. Made 2:48 on the last one which I think is a personal best for backstroke. We don't do a lot of backstroke sets so I'm not completely sure. Dave converted to fly. Made me look bad .
8 x 25 Kick - :40 IM Order, sprint
200 Cool down
My muscles in my upper back are screaming and the tennis balls are coming to the rescue. Tennis ball self massage.
The sets of 4x75 I really work those fairly fast.
500 free kick w/zoomers as 25EZ/25mod/25fast
I feell like my kick is not as strong but then I do one of those 500m for time and drop time, go figure.
8x25@1:00 burst + cruise
4x75@1:15 free w/zoomers 6-10 SDK's off walls
25 AFAP + 75 EZ@3:00 free went 16
4x75@1:30 breast dolphin w/zoomers
25 AFAP breast + 75 EZ free@3:00 went 25
4x75@1:30 back w/zoomers 5-6 SDK's off walls
25 AFAP back + 75 EZ free@3:00 went 20
300 EZ w/snorkle
Total 2800 yards
Wow...tired after tonight's swim with the team.
We got to the pool today and it was a very light showing for the group. In the fast lane, we had 1 (ME), the second lane had 4 in it, and the 3rd lane was completely MIA. ???
Part of this may be from the immense fire that is happening in the Wenatchee area, and has blanketed most of the town in thick smoke. All outdoor sporting team events/practices have been cancelled until further notice. Lucky for us, we swim indoors (because this is Washington). Still, I think a lot of parents have their kids staying at home vs. going out and exerting themselves in this stuff. I understand completely.
This picture was taken by one of the Wenatchee World (local paper) photographers a day or two ago. This is more toward the north end of town, and I live out of the shot to the left side of the photo. Well, the new fire that has begun showing itself is now coming over the hill directly west of my house a few hills back. I'm honestly not too worried, but it's in the back of my mind. My house does have insurance, and I could use an 'upgrade' from my ol' 1922 baby.
This is the picture of the fire above my house (note this shot was taken by another person from a better vantage point of the fire across town). I can't see the fire from here, but it's out there. If I travel to the nearby city park I can see it clearly in the hills.
Well, on to my swim:
500 Choice DPS
did 75 Free/25 Back
12 x 50 Kick w/ board (except back) IM Order 3x thru @ 1:10
10 x 100 Pull w/ paddles @ 2:00 (50 sculling out front/50 Pull breathing every 5) took 11 strokes per length
600 (25 V-sit scull/50 Streamline back kick) also did 5-6 SDKs on each length of kick
This was tough by the end of it.
5 rounds of:
200 IM cruise then :30 rest (went 2:40s)100 Free build to sprint then 1:00 rest (went 1:02/1:02/1:04/1:04/1:01)
Assigned 6 x 200 Kick w/ fins (odds flutter or dolphin/evens all dolphin)
#1/#2 @ 3:00#3/#4 @ 2:50#5/#6 @ 2:45Well, I began to cramp in the first 100 of the first one, and removed my fins, then continued on doing the rest of them without fins. Didn't make the intervals, but I did get them done.
300 EZ and out
Well, I'm tired, and the coach suggested that I take one night off a week, at least for a little while until my body can fully build into these more intense, lengthier workouts. I agree with him, and have decided that tomorrow will be that day.