Shared a lane with Ray and Keith. Also swam with Peter, Dave B., Dave M., and John. Feel pretty good about this morning. Not only kept pace with Ray, but was catching him on the 400's (of course drafting may have helped some). He switched to an empty lane for the second set of 100's and wore down - each 100 I pulled a little further ahead. Back in May, we were pretty even. Then he sped up and I slowed down. So it feels good to pull back up with him. Also felt good to carry some of my 100 speed over to the 400's - I hadn't been able to do that the last couple of months.
6x100 on 1:30 (1:15 descended down to 1:12)
4x100 on 6:00 (5:15, 5;15, 5:18, 5:14)
6x100 on 1:45 (1:15 down to 1:12)
10x50 on :50 (:36 up to :40 down to :38) - started slipping here as wore down
2x200 Back w/paddles on 3:15 (really lost my arms and couldn't do any more 200's)
5x100 Back w/paddles on 1:40
5x100 Free w/paddles on 1:30
PM only SCY (It has been pouring down rain here for 4 straight days, and since AM practice is outside, it was cancelled)
600 swim 4/6/2 turns
400 pull w/ buoy only
8x50 @ 1:00 fingertip-drag/zipper drill
10x50 kick FR w/ board
5 @ :55
5 @ :50
4x75 @ :55 D1-4
4x50 @ 1:00 FR kick FAST
3x200 @ 2:30 N.S. RD1: pull w/ buoy, RD2: swim (went 1:08/2:12, 1:07/2:10, 1:07/2:09 on RD2 NS)
10x50 @ 1:00 odd: TTP drill, even: DPS w/ overkick
7x100 @ 1:15 D1-4 to red HR, hold fastest pace possible on 5-7 (1:07, 1:06, 1:05, 1:04 on the descend, and held 1:02s on the pace)
4x50 @ 1:00 25 BK/25 FR EZ
You know that first GOOD practice you have while trying to get back in shape where you feel like you aren't as far away from being in great shape again as you thought three weeks ago?
That was this practice.
200 FR/200 BK/200 IM drill
4 x 100 FR with snorkel on 1:30
5 x 100 kick on 2:00 (Fr/Bk/dolphin/Fr/Bk)
4 x 125 IM's on 1:40
- 25 drill/25 kick/25 drill/50 swim fast
- Rotate through IM order (Fl/Bk/Br/Fr, Bk/Br/Fr/Fl, ...)
3 x 200 FR on 2:50 (descend 1-3)
8 x 50 on 1:00
- 1,6,8 = DPS (ez)
- 2-5 = Quarter's Strong
- 7 = FAST! (went 28.7 from push)
4 x 50 FR drill continuous with snorkel w/d
Had a good swim tonight (first one over 3k in an hour). It was relatively quiet in the pool, which I credit the relatively nice weather outside for helping. We have had some cool mornings here in the northeast (40's), but it is getting into the mid-70's so folks are trying to squeeze in their final outings before moving inside for the remainder of the fall.
Still working on using the snorkel. I have kinda given up on flipturns at this point since I come off the wall looking like this so I just do open turns. Maybe I need to tighten it more? I came in around 1:40 on all the kicks, which were hurting towards the end of the set. I then added in the stroke work to start waking up those muscles that have been asleep for awhile.
Matt was swimming tonight, after dropping off the face of the pool deck since May. He is really fast, and was doing a pull set during my 200's so I tried really hard to catch him, aiding my ability to descend them (2:31, :28, :26). Wiped me out pretty good! Then I worked in some speed play before loosing up.
I feel strong in the water, thanks no doubt to the weights I've been doing over the past feel months. I know that they are not quite up to the program that Jazz set up, but they are helping. I bought a pull/chin-up bar, and do 4-6 sets of 10 every day. I need to start back in with pushups and some core work. I notice that if I am not rotating enough with Freestyle my right shoulder clicks. Not really painful, just noisy. Time to start up the shoulder stretches in earnest again.
Finished some last minute shopping with my daughter today in preparation for move-in day on Wednesday. I would have liked to stayed the night and dropped in with Tom for a workout, but it looks like I will have the joy of making the round trip in one day to Philly (about 10 hours total in the car). Once all of her stuff is there we will be looking to take the train into the new station on 30th Street, which given the gas prices and mileage on the car is actually cheaper than driving. Maybe then I can sneak into the pool at Drexel or UPenn ...
10 x 25 back shooters w/fins @ :40
10 x 50 free w/fins @ :50
10 x 50 w/fins @ :50
odds = back
evens = back kick
8 x 25 belly shooters @ :40
Spent the weekend in Deep Creek MD for the Savageman Tri. Unfortunately, I had a bad bout of insomnia and woke up dead today despite being dry all weekend. Sleep is just so important for training. I didn't even try to push it.
The Tri was kind of a mixed bag. Teen Fort was fantastic on the swim, and was the 5th relay swimmer out of the water. Certainly faster than I would have been! Mr. Fort handily conquered the Westernport Wall again. But he was directed the wrong way on the course, which cost him 3:00+. He also didn't dismount in time and was assessed a 4:00 penalty. Our poor runner was injured in a soccer game late Thursday night, so could only run very gingerly. Still, it was fun watching the athletes attack the very savage course. Teen Fort even says she would happily do the swim again! Julie's relay won the event, and she put in a fantastic swim leg.
I'm hoping to rebound with a sprinter's double tomorrow.
Warm up (900)
100 choice swim free
100 IM kick
4 x 50/1:00 ds
- swam back
Set #1 (500)
10 x 50 as:
- 2/1:00 - smooth 1/55 - strong
- 2/1:00 - smooth 1/50 - strong
- 2/1:00 - smooth 1/45 - strong
- 50 easy
- Swam free on these, smooth ones around 45, strong ones around 40
Set # 2 (950)
3 x 200 Free + 50 easy/6:00
100 - 10 - 50 - 5 - 50 NS - went 2:50 (1:26-1:24)
100 - 10 - 100 NS - went 2:50 (1:26-42-42)
200 NS - Strong as possible - went 2:53
2 x 100 Free/20sr (25 front scull - 25 fist - 25 front - 25 catch up)
Set #3: Kick
300 IM kick
Total: 2700 meters
Mon Sep 17, 2012
today I heard 2013 SCY Zones in April will be at UT, 1st time since 1999!
Swam Fast Fri at UT
Main Set was 3 rounds of
200 fast 2 in each lane in 3 heats
100 fast 2 in each lane in 3 heats
50 fast in 6 heats
R1 FR 2:01, 55, 24
R2 IM 2:11, 59, FL 25
R3 K 2:17, 62, 25
LIFTED FRI real quick
Did not swim Sat or Sun, went to Lubbock to visit my dau
~ ~ ~
Mabel Davis pool was 76.5 which awesome for me, recent rains, clouds, & cooler temps really cooled it down
6:00 - 7:300
swam with Chris, todd, Tyler Mike & Paul, beside Kelly, Joanna, & sloan
2 or 300 easy
4 x 200 on 2:40
4 x 50
4 x 200 on 2:35 lane used paddles I did not
4 x 50
4 x 200 on 2:30 lane used fins I did not
missed it but kept going
4 x 200 lane used paddles and or fins, I wore a cap 7 kept moving not sure what my time was
1 2:40, 2 2:35 3 2:30, 4 2:25
Returned around 12:30 at UT, warm, swam with Korey & Jim
for more fun
4 x 200 SCY on 2:15 made it
went 3rd behind jim & warmed up on that interval
4 x 50
attempted 4 x 200 on 2:10
went 3rd behind jim, korey wore paddles & lead
jim switched lanes at 200
think I came in with the clock on 8:52 or 3
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
Updated September 20th, 2012 at 01:46 PM by ande
1 X 250 4:00 3:45
3 X 100 1:40 1:30
3 X 50 descend 1:00 1:00
1 X 100 kick 2:15 -
Two rounds. Round 1 intervals left, 2 right.
3 X 100 1:45
1 X 100 fast 2:00
3 X 75 1:15
1 X 75 fast 1:30
3 X 50 1:00
1 x 50 fast 1:30
Two rounds, choice.
5 X 100 kick 2:15
1 X 800 pull
Descend by 200's
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Ray, Dave, Dave, Dave, John and Keith. Played soccer yesterday after a couple weeks off. It was short sided 4 v 4 and the field was a little big for the number of players. Humidity was stifling with little to no breeze. Almost immediately, I was out of breath and wondering how I was going to make it 90 minutes. After about 20-30 minutes, it got better but I was unable to recover in 10-15 seconds like I'm used to. Took more like 2-3 minutes and I was often taking turns on defense to get a breather. With 10-15 minutes to go, my legs were seizing up and I was reduced to a slow trot. Fortunately, everyone else seemed to be having the same problem. Got home, took a shower and crashed pretty hard for a couple hours. Woke up feeling a lot of back and leg pain. Took some ibuprofen and went back to sleep. This morning, things weren't much better but I pried myself out of bed and headed to the pool. Warm-up was miserable. Eventually, the adrenaline started to flow and things weren't so bad. Made another 5k or so.
400 warm up
6 x 100 - 1:30 descended 1:15 down to 1:05
4 x 400 - 6:00
#1 - 50 Hard/150 Easy/50 Hard/150 Easy
#2 - 100 Hard/100 Easy/100 Hard/100 Easy
#3 - 150 Hard/50 Easy/150 Hard/50 Easy
#4 - 200 Hard/200 Easy
Didn't seem to matter how much hard/easy we did, I came in about 4:55 to 5:00 on all of them. I was in a lot of trouble on #4 though. The hard 200 was only a 2:25 and I took it pretty easy for the remainder of the 400.
6 x 100 IM - 1:45
Pushed hard on these. Made 1:20s and 1:15 on the last one. Good drag suit times for me.
10 x 50 - :50 (IM Order + 50 Kick) x 2
16 x 25 - :40 IM Order Hard down, No breath back
16 x 25 - :40 Sprint kick, IM Order
100 Cool down
Getting excited about going to meet in October - my Biorhythms will all be up that weekend. In fact, sorta weird, but yesterday afternoon, got sorta (giggly) excited about practice this morning!! (How weird is that?!)
500 Pull speedplay by 50's
6 x 150 on 2:15 - 100 free, 25 back, 25 breast, descend 1-3, 4-6 (mostly ~2:06/7)
400 Kick speedplay by 25's
11 x 100 on 1:20; 2 @ 70%, 3 @ 80%, 3 @ 90%, 3 90-100% (held mostly 11's & 12's)
3 x 200 w/zoomers working walls on 3:00 (hypoxic set)
4 x 50 fly & fly/free
Triceps were seriously tight from Saturday's lactic acid set - shoulda swum yesterday to loosen up, but I didn't - oh well.
Updated September 17th, 2012 at 01:52 PM by Celestial
Not a bad morning sprint workout. My muscles are aching when I am not swimming but while I am moving I feel great.
This trying to do both sprint and distance is tough to maintain but I like both.
2 (4 x 25 DPK shooters w/fins) @ :45
-- back, belly, left side, right side
4 x 50 swim descend to 200 pace @ 1:00
4 x 50 kick descend to 200 pace @ 1:30
went 1:19, 1:14, 1:05, 58
6 x 25 burst + cruise from dive @1:00
3 x (3 x 25 + 50) w/fins
round 1 fly, round 2 kick, round 3 free
25 fast @ 100 pace @ :10 RI
50 fast @ 100 pace @ 2:00
Fly held 20's on 25's, 44,43,43 on 50's
kick held 20's on 25's, 45,45,46 on 50's
free held 26's on 25's, 34,33,33 on 50's
2 x 50 smooth @ 1:00/1:10/1:20
4 x 25 fast fly @:45
2 x 50 EZ @ 1:00/1:10/1:20
At home with Susan.
10 x 100 @ 1:30 gentle warm up
10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter
10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)
10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)
10 x 50 @ :45 free
5 x 50 @ :45 back
5 x 50 @ :45 breast
** 5300 yards **
My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck).
Power wheel roll outs
2 sets of 10
8 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00
These were fairly easy today, I should try another 5 lb. next time.
2 sets of 3 @ 115 lb.
2 sets of 3 @ 135 lb.
6 sets of 3 @ 185 lb.
The last time I did deadlifts I had a twinge in my lower back that gave me a real scare. I used to have frequent back pain but haven't had any issues in at least 10 years so that "hey there, remember me?" feeling really got my attention and I dropped them from my rotation and decided that I should strengthen my core muscles before trying them again. I have been doing that for the last several of months so I decided to give them a try today with light weights. 115 lb. was easy, so I went to 135 and found that easy as well, so I went to 185 and finished the set with that. That was managable and easy to control so I could probably go higher, but I will stick with this weight for a while to make sure I don't overdo things.