SCM, Solo Warmup 15 min choice (800) - did 200 swim free & back - 200 kick with board & snorkel - 200 pull free & back w/buoy only - 4 x 50/1:00 build Set #1: (300) 8 x 25/:45 burst + cruise - 4 free swim, 4 dolphin kick underwater 100 easy Set #2: Main Set 2 x through: - round 1 back, round 2 free: 25 AFAP + 25 EZ @ 1:10 50 @ 100 pace/1:30 - back = 42, free = 37 100 @ 200 pace - back = 1:32, free = 1:22 200 EZ/5:00 workout called for 3-4 rounds but I stopped after 2 rounds because I was tired, sore and not very motivated. Warmdown 100 easy Total: 2000 meters
Swim/SCY/Solo: Warm up: 500 various 8 x 25 DPK shooters w/fins @ :40 50 EZ 8 x 25 no breather free @ :40 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ Did another set from Workout #1 of Week 37: http://forums.usms.org/showthread.php?t=21342] With fins: 4 x 25 fast fly (13 SDK) @ :30 (11s) 100 EZ @ 4 x 25 fast back (13 SDK) @ :30 (11s) 100 EZ 4 x fast 25 breast @ :30 (high 13-14 low) 100 EZ 4 x fast free @ :30 (12 flats, getting tired) 100 EZ I was not feeling the HIT today, so switched to an aerobic kick set: 4 x through w/fins: -- R1 flutter kick, R 2-3 backstorke kick, R4 dolphin kick w/board 50 EZ @ :45 25 fast + 25 EZ @ 1:00 50 EZ @ :45 50 @ 200 pace @ 1:00 50 EZ @ 1:00 :30 extra rest 100 EZ Total: 3200 Acupuncture, 40 min Rehab ex, 15 min ++++++++++++++++++++++++++++ Still dragging somewhat. I'm going to start blaming it on allergies. Drag Suits for Sprint Training -- no good http://www.swimmingscience.net/2012/...g-on-50-m.html (This is consistent with my belief that, if anything, we should be doing more training in tech suits. I've never understood the reason to add drag in the form of a suit.) Finis Agility paddles: [nomedia="http://www.youtube.com/watch?v=-48XEtSoqRM&feature=autoshare"]Finis Agility Paddles - YouTube[/nomedia] I really like mine, but haven't been using any paddles with my elbow issues. I may order the size small now that they are producing them in two sizes. New Jessica Hardy vid trailer: http://www.goswim.tv/entries/6685/go...ica-hardy.html Benefits of beet root juice: http://well.blogs.nytimes.com/2012/0...lass-of-juice/ (I'm told it tastes like dirt.)
Updated September 20th, 2012 at 03:05 PM by The Fortress
Wed Sep 19, 2012 looks like 2013 south central SCY Zone champinships will be at UT in early April, the 1st time since 1999! Tentative dates: Fri Apr 5 - Sun Apr 7 On Monday night I stayed up past 1 am, 5 am came way too quick and I chose to sleep in & skip Tue 6:00 am practice, I even woke again at 6:08 & went back to sleep opting to not swim a partial practice but I did lift and still felt pretty tired Tuesday evening ~ ~ ~ Whitney coached Mabel Davis pool was 77 I prefer cooler temps 6:00 - 7:30 swam with todd Mike & Jim beside Chris, Tyler Jeff, mary & sloan Warm up warm up was 1000 & I did 7 or 800 Main Set 10 x 100 on 1:40 3 50 fl 50 bk 3 50 bk 50 br 3 50 br 50 fr 100 IM 800 done 150 6 beat kick 50 stroke strong 10 x 100 on 1:50 odds done 50k 50 sw evens 50 sw 50k 3 50 fl 50 bk 3 50 bk 50 br 3 50 br 50 fr 100 k 800 neg split went behind todd think we were 5:30 5:10 Decided to double at noon but skipped 50's got more rest and made it more sprint oriented we were assigned: 10 x 100 on 1:40 3 50 fl 50 bk 3 50 bk 50 br 3 50 br 50 fr 100 IM I did the rounds of 3: 100 easy 50 easy 50 skip 50 fast 50 skip also skipped 50's from the 800's to speed up my strong 50's modified the 2nd round of 10x100 did 50 SDK in 28 from a push breastroke felt pretty good & went 34's Next Meet: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL
Updated September 20th, 2012 at 01:47 PM by ande
Santa Clara Swim Club Masters - SCY Gary coaching Warm-up (1050) 3 x * 1 x 150 @ 2:05 * 2 x 25 @ :25 back * 1 x 100 @ 1:25 * 2 x 25 @ :30 breast Set I (500 / 1550) 2 x * 4 x 25 @ :30 flutter kick * 2 x (3 x 25) @ :30 dolphin, back, breast Set II (500 / 2050) 2 x * 4 x 50 @ :45 descend * 1 x 50 @ 1:00 fly, strong ("strong fly" is an oxymoron for me) Set III (1650 / 3700) 100 easy 1 x 200 @ 2:40 (went 2:24) 1 x 100 @ 1:15 1 x 200 @ 2:30 (went 2:26) 1 x 100 @ 1:15 1 x 200 @ 2:20 (went 2:32, left on 2:40) 2 x 100 @ 1:20 1 x 200 @ 2:10 (went 2:34, left on 2:40) 2 x 100 @ 1:20 1 x 100 fast (don't remember what I went, but it definitely wasn't fast) 50 easy Set IV (700 / 4400) 2 x * 1 x 125 @ 1:40, 1:45 * 1 x 100 @ 1:20, 1:25 * 1 x 75 @ 1:00, 1:05 * 1 x 50 @ :40, - All pull with buoy and agility paddles ** 4400 yards ** Most of the main set was so far beyond my capabilities I should have reworked the intervals immediately. I did not, though I am not sure why: hopeful?, stubborn?, stupid?. I think the 100s were supposed to be active recovery from the 200s, but I can just barely make 100s on 1:15 - on a good day - so I wasn't able to recover much. I made the intervals on the first two but really hit the wall on the third and struggled to just make it through the rest of the set.
Updated September 19th, 2012 at 06:16 PM by eric.carlson
Kneeling cable crunch 1 sets of 10 @ 90 lb. 2 sets of 10 @ 100 lb. Dips 1 set of 10 @ body weight (171 lb.) 10 sets of 3 @ body weight + 45 lb. on 1:00 Back Extensions 3 sets of 10 @ 45 lb.
Swam w/ Ray, Leah and Dave. I'm still feeling worn down. Picked it up a little at the end but mostly struggled today. SCY 600 Warm up 4 x 125 - 1:45 (made 1:30s) 100 Easy 4 x 150 - 2:30 (IM Order/Kick/Pull) 100 Easy 4 x 75 - 1:15 Convert back to fly 100 Easy 10 x 50 Kick 4 x 125 IM - 2:00 100 Easy 4 x 150 - 2:30 (IM Order/Kick/Pull) 100 Easy 4 x 75 Pull - 1:00 Descend (50, 48, 48, 45) 100 Cool down (4500 total)
The weather is really getting cooler in the mornings now, so nice. Water felt great. Beginning to not look forward to Wed morning practices - it's "stroke" day - but luckily he has been adding in a distance freestyle lane (about every other week), so I didn't have to worry about killing my knee again. On the other hand, it was a really long set. 500 back/free 3 x 200 Pull on 2:50 400 kick, 75 hard, 25 easy 9 x 200 on 2:40, descend in groups of 3 100 easy 4 x 50 on :50 descend 1-3, hold 4 100 easy 500 pull, stretching it out 300 breast/free Total: 4500 ** I managed to get (literally) a lung-full of water on the very first 50 of the 200's & felt like I couldn't breathe well the entire set. Jen led the lane after about 4 of them - but she put on paddles & a pull-buoy. Sela had on paddles too - so I was the only old lady who did the set the way the coach called it. Of course, Jennifer looked much better than I did, and Sela, bless her heart - after I finished hacking up all the water in my lung, she insisted on going in front of me, and she can barely make a 1:20 interval with her paddles on. I was going 8-10 secs behind her & caught her every time, but she still wouldn't let me go back in front of her. One of us is going to have to change lanes.
Updated September 21st, 2012 at 04:40 PM by Celestial
To get this workout in I needed to adjust the interval some on the 8x100@5:00 which was going to take too long, but I was surprised at the results. 500 Free 500 Free kick w/zoomers every 3rd lap fast 8x25@:45 burst + cruise 4 fast hands drill 4 kick 100 EZ 4x50@1:30 free w/mid pool flips even with the flips I managed to do these in :43 200 EZ The Pyramid of Pain 8x100@3:00 #4&5@4:00 free 70-80-90-100-100-90-80-70% effort went 1:28, 1:23, 1:18, 1:16, 1:16, 1:19, 1:20, 1:23 I think my distance conditioning kicked in on the way back down the pyramid 200 EZ Total 2700 yards
Whew, heck of a day at work today! I had two major pieces of machinery take major crashes on me today, and spent almost 5 hours getting one up and running and another 1 hour on another machine later. I guess that's what I get paid for, but I can still about it! Tonight's practice was supposed to be an "EZ" one, at least on an effort exerted basis, as the coach doesn't want to be pushing us too hard with all this bad air over here from the fires. Without any wind to disperse the smoke, it just lingers in the valley, making it pretty tough to breathe. Practices are completely optional, and we can get out whenever we need to if we need to. I felt fine though, other than fatigue from work. Water was COLD (78!!) Big change when we've been at the YMCA pool around 84 degrees. Warmup: 300 Free DPS breathe every 5 (was more like a 2/4 pattern due to the air quality) 300 Breast Kick w/ board (WTH!!) 300 Free Pull DPS breathe every 5 and descend (again 2/4 pattern) 5 x 200 Back or Breast @ LIFO (did all back, and went 2:42-2:45s) about :15 rest for me --probably the most backstroke I've done at any one time 10 x 50 "Core Kick" w/ fins on back @ 1:20 5 x 200 Free EZ DPS @ 4:00 - breathe every 3, and maintain good stroke I did these super EZ, probably going 2:55ish or so 10 x 50 Flutter Kick w/ board @ 1:20 easily held :46s with minimal effort "Main Set (kinda)" I at least gave effort here 5 x 200 IM @ 4:00 Descend 1 to 2, and 3 to 5 2:45ish - very sluggish from being cold2:35 - warmed up better2:382:312:21!! - probably my best practice 200 IM from a push - Best Time in meet is 2:0810 x 50 Dolphin Kick w/ fins @ :45 Made them, didn't cramp until the very last pushoff of the final 25. I call that success. 6 x 25 @ 1:15 Odds V-Sit Scull, Evens Sprint Breaststroke 200 EZ and gone ---------------------- 5750 Yards - not too shabby for the type of workout. It was tough in other ways than a typical 6000 yard practice.
SCM, Solo Warm up (800) 300 swim - 100 free/100 back/100 free 200 kick - 100 free/100 back 4 x 50/1:00 25 drill - 25 swim with overkick 4 x 25/30 strong Main Set (1400) 1 x 200/3:30 smooth - went 3:05 2 x 100/2:00 Very Strong Effort (85 - 90%) - went 1:23 on both 1 x 200/3:30 smooth - went 3:07 4 x 50/1:30 Faster (90 - 95%) - went :40 on first, :38 on the rest 1 x 200/3:30 smooth - went 3:15 8 x 25/1:00 AFAP (95 - 100%) - went :18 on 1-4, :17 on 5-85 1 x 200 smooth - went 3:20 Kick set (500) 10 x 50/1:15 all very strong - did flutter on belly with board & snorkel on 1-5, ave 1:05, 6-10 on back, ave 1:08 Warm down 200 easy Total: 2900 meters
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