4 x (3 x 50 fly drills) @ 1:10
1 = caterpillar
2 = chest press
3 = single arm
5 x (5 x 25) shooters w/MF @ :35-:40
1 = back
2 = left side
3 = right side
4 = belly
5 = 360 twirling
5 x 50 smooth free @ 1:00
After yesterday, I just needed an easy recovery workout! I should have put on my compression gear last night. I'll probably just do some up tempo stuff and bursts the next couple days before the meet. I'm finally meeting up with Speedo on Friday and I am supposed "to take it easy on him." Isn't it time for the Season 5 blog?
I did purchase the theraband flexbar for my tennis elbow. Off to do some of those and RC stuff now.
Updated September 5th, 2012 at 10:57 PM by The Fortress
Rowing machine: 15:06, 3716 meters (better than I thought based on how I'm feeling)
-2 x 3 x -50#
-2 x 3 x -40#
-4 x 3 x lug o' Leake
Seated leg press: 1 x 10 each at 170#, 190#,210#
Back extensions: 1 x 10 each at 0#, 5#, 10#
Bench Press: 1 x 10 each at 65#, 95#, 115#
It has been confirmed that pool will reopen on the 10th.
Still trying to use the free transfer to one of the local gyms in order to save money - first time in the gym in a week and a half. No swim was set up down in the Berkshires tonight, but I might sneak one in with a kid I used to coach tomorrow on his stop through town to visit his folks.
Looking at the scale = +10# in the past month. Makes sense as I swam a total of 6 times and didn't really alter my eating habits enough with the reduced caloric burn. Pigging out at the fair on Sunday did not help matters, either.
Funny story: the gal at the reception desk asked if I was a rower on my way out. I told her I am a swimmer, so maybe I have an inclination to water sports in general.
At home with Susan.
1 x 200 easy free
4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
6 x 50 @ :50 build each to fast
1 x 100 easy
Set I (1200 /2200)
3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
went 3:46, 3:47, 3:48
6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60
Set II (800 set / 3000)
4 x 200 @ 3:30 200 IM drill/swim by 25
Set III (500 / 3500)
5 x 100 @ 1:30 pull, cool down
** 3500 yards **
My pace on the 300s was fairly consistent, but they definitely didn't feel the same: the first felt strong and relaxed, the second felt strong but not relaxed, and the third was just hard. The times weren't great, but they are respectable and I am tired so I am not displeased.
Updated September 6th, 2012 at 12:31 PM by eric.carlson
I'm really enjoying swimming outside in the early morning. It's just light enought to see when I start and sunrise is about halfway through my workout. Soon it will be too dark and cold to swim in the outdoor pool in the mornings and the lifeguards will close it for morning swim. Then it will close for the season at the end of this month. That will suck since the indoor pool gets very crowded during morning lap swim.
Warm up (1000)
2 x (100 swim - 100 drill - 100 pull)
- 1st time free, 2nd time back
4 x 100 kick/2:30, build
- #1 & 2 = free at 2:12-15, #3 & 4 = back at 2:10
8 x 50 free or back/1:00 odds 25 swim/25 scull; evens 25 drill/25 swim
- 1-4 free, 5-8 back
Main Set (1400)
4 x 200/3:30 for free, 4:00 for back
- free went 3:15, 3:10; back went 3:40, 3:30
8 x 25/40; #1 = 12.5 fast - 12.5 ez, #2 = 12.5 ez - 12.5 fast
#3 = 25 ez, #4 = 25 fast
- 1-4 free, 5-8 back
1 x 400 free - strong negative split
- went 6:35 (3:20-3:15 by 200's)
100 easy free
Total: 2900 meters
1 X 250 4:00 3:45
4 X 100 1:40 1:30
2 X 50 faster 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
2 X 100 kick 2:15
8 X 25 sprint kick :40
1 X 100 easy swim
4 X 50 descend 1-4 1:00
1 X 100 fast 2:00
2 x 50 easy 1:00
Three rounds, all choice.
1 X 300 4:00
3 X 150 2:10
1 x 200 2:40
3 X 150 2:10
150's: Descend 1-3 and negative split all swims.
WARM DOWN: 4 x 50 easy 1:00
Jeez I'm a bad blogger
I swam, Wed, Thu, Fri & Sat
Did not swim Sun, Mon or Tue
no practice Sun, had other commitments on Mon & Tue my car wouldn't start so I dealt with car stuff, but I finally swam today and
lifted Wed, Sat & plan to lift today
Wed Sep 5th, 2012
Still at mabel davis, LCM
6:00 - 7:30 dove in just as my lane started the main set, drove for 5 min and realized my work shoes were in our other car so I drove back to get them
swam with Todd, Jim & Dick
beside Ned Marcio tyler & Joanna?
My left hip is still hurting
4 x 500 IMs
1) 200 fl (drill) 150 bk 100 br 050 fr
2) 050 fl (drill) 200 bk 150 br 100 fr
3) 100 fl (drill) 050 bk 200 br 150 fr
4) 150 fl (drill) 100 bk 050 br 200 fr
800 neg split
4 x 250 IM done
1) 100 fl 50 bk 50 br 50 fr
2) 050 fl 100 bk 50 br 50 fr
I swam at the Y this morning, overlapping workouts with Rondi. Yesterday’s crowds took the day off today—we were just 1 or 2 to the lane for most of the following, which I adapted from my recollection of one of Patrick’s HV workouts this week:
1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)
100 FR swim @ 1:30
100 IM kick @ 2:10
500 (200 FR / 100 BK / 200 FR), build from moderate to mod-fast
100 IM kick @ 2:10
[This started out as a set of 8 100s, but I patched in the last 500 of my lanemate’s workout in the middle.]
3 x 100 on forced-descend intervals
200 easy FR pull @ 3:30-3:45
· 1st round 100s = FR @ 1:30, 1:25, 1:20 (1:14 on fastest)
· 2nd round 100s = IM @ 1:45, 1:35, 1:25 (1:25)
· 3rd round 100s = FR/BK halfsies @ 1:30, 1:25, 1:20 (1:17)
· 4th round 100s = IM @ 1:50, 1:40, 1:30 (1:24)
[I was tempted to stop after 3 rounds. After a bit of bargaining with myself I decided that if I added 5 seconds to the IM intervals and gave myself a get-out time (<1:25) on the fastest one I could do a fourth round and still think of it as fun.]
Then because I had made my get-out time, I skipped the hazily remembered Sprinty Thing at the end and just did
200 easy warmdown + play
Water was back to a cooler temp this am - thank goodness! And lovely surprise - Jennifer K has joined ATAC - so that makes a grand total of 3 people older than 20 on the team! (She's about 33 - and can kick my behind!)
500-400-300-200-100 - odds free, evens kick; speedplay by 50s
500-400-300-200-100 Pull DeMont w/30 sec rest between each
10 x 50 kick on 1:00
500 - 75 free, 25 breast
Total: 4200 SCY
Left knee bothering me a little bit this week - haven't done much breast stroke since Monday
Swam w/ Dave, Ray and Kyle. Not sure where everyone else was today. I've been doing more running during my U8 soccer team's practice. They are figuring out how to pass and make the coach look bad. Good for them but the extra running leaves me pretty stiff and sore the next morning. Such was the case when I got in the pool today. That and the extra we did yesterday left me taking a few shortcuts today.
600 Warm up
4 x 200 - 2:45 (#1, #4 IM 2:44, 2:46)
I should be able to alternate IM/Free on these. But the first one was touch and go so I ended up doing the middle two free.
4 x 100 - 1:45
* Odds br Kick
* Evens Pull (1:03, 1:04)
6 x 50 Kick - 1:00 (IM Order, no br)
4 x 200 IM - 3:00 (#3 Free)
This is where I got a bit lazy. 1st IM was 2:50, second 2:55 and I just didn't want to push off for another 50 fly. Got some rest on #3 and made 2:48 for the last one.
4 x 100 - 1:30
* Odds IM
* Evens pull (1:15 - no paddles, 1:07 w/ paddles)
6 x 50 Kick/free - :45
200 Cool down
Updated September 5th, 2012 at 10:43 AM by pmccoy
I swim at 2 pools one, they have the head guard doing the aquatics director job but not getting compensated. They give him no authority but to keep this status quo and at the other facility they keep cutting the lane space for lap swim.
We are down to 1 lane short course for 6 lap swimmers of differing speeds. 2 of them I can deal with I lap them around 500 but the other 3 are SLOW! WOMANatees.
What to do. I told the girl at the desk if I got forced back into having to swim with masters they will need to compensate masters out of my membership dues for sharing their lane space. But that also means distance days will be more frequent than I want.
200 IM drill
4x25 skull @ :45
8x25 shooters w/fins @:45
4x25 human dril
4x25 DPS free 15 strokes
4x25 no breath free
4x50 1 arm fly
4x25 fly DPS 8 strokes
4x25 shooters w/zoomers
4x50@1:00 breast pull w/zoomers
4x25 breast DPS 7 strokes
Total 2300 yards
First workout with my new age group team, Velocity Swimming in Wenatchee.
I was very well accepted into the group by the kids today, and ended up having a great workout with them. It wasn't super intense, but the two hours of workout was about double what I've been used to, and we did a hell of a lot more kick than I've done in the last 3 months (all in two hours!!) I'm sure the kicking will be good for me later. The only I'm going to do, is for the 8 swimmers in the lane, and 4-5 of them should've been in a different lane based on speed of the group. Problem is the lane space just isn't available with the multiple groups out there. Oh well, we get what we get, and we'll make the best of it. I'm at the top of the group, basically tied with the top swimmer on the team. He by far kicks my butt in breaststroke, but everything else he needs to work harder. I'm sure a little of my work ethic will rub off on him soon.
6 x 200
Odds Free @ 3:00
Evens IM @ 3:30
4 x 200 Fly (50 SDK on back, 50 Swim) @ 3:30
this was just hell with 8 in a lane. Imagine coming up on the lapped swimmers while you're doing fly, and they're doing SDK on back. Now try breathing while avoiding everyone else. It was pretty much every man for himself tonight. We "toned it down a bit" here to ease up on the chaos...
4 x 200 Back (50 Kick/50 Swim) @ 4:00
4 x 200 Breast (50 Kick/50 Swim) @ 4:30ish I think
I had fun chasing after the fast kid in this. My breaststroke will get better for sure.
6 x 200 IM (25 Kick/25 Swim) @ LIFO "last in, first out"
6 x 25 Dive Sprints from the blocks, and walk back around on deck.
This honestly was the hardest part of the day (aside from going wayyyyyy past my normal 1 hour workouts)
Not a lot, but it is the 1st day back, and was pretty low key. It was good for me as I want to ease my way back up in time swum, and then start bringing back the intensity.
rehab exercises, 25-30 min
leg abductor, 120 x 4 x 8
adductors, 100 x 4 x 8
good mornings, 70 x 4 x 8
explosive leg press, 190 x 4 x 10
wide grip lat pulldown, 40 x 2 x 25
total ab machine, 110 x 3 x 20
captains chair leg raises, 3 x 20
power wheel roll outs, 2 x 25
knee tuck jumps, 10
altitude drops, 10
Yoga/Stretching, 30 min
Acupuncture, 40 min
Swim/SCY @ GMU w/ Teen Fort
We were a few minutes late. 1300 something was assigned. I did about 800. Shared a lane with Teen Fort and Barb.
8 x 100 kick w/fins
1-4, first 25 = shooter @ 1:50 (held 1:01-02)
5-8, first 25 = dolphin kick on back @ 1:40 (held 1:00s)
12 x 75 IM @ 1:15
-- I used fins
1-4 = no fly
5-8 = no back
9-12 = no breast
15 squat jumps off bottom of pool in deep end
3 x relays, each person does AFAP 25
1 = fly kick UW
2 = free
3 = breast pullouts UW
-->> no! I'm not even using paddles bc of elbows
8 x 50 kick w/fins & board @ :55-1:00
odds = EZ
evens = 25 fast flutter kick (11s) + 25 EZ
Whew, busy day.
1. Teen Fort is trying masters practices in conjunction with sculling this Fall. It was beyond strange doing a masters practice in the same lane as my daughter. She is used to swimming at most 1-2 x per week 1500 yd solo workouts. But she liked Cheryl's (always very good) workout and will try to make some Patriot Masters practices this fall. I may try to tag along on some Sunday mornings.
2. Teen Fort expressed interest in attending the Rowdy Gaines meet in Orlando in mid-October (eyeing TTs in evilstroke & IM). I need to check the exact dates. I hope it's 2 weeks before the Sprint Classic. Could be a go. But I'd still want to attend NE Champs in Dec. as a SCM taper meet. I may need spousal clearance for 2 fall travel meets.
3. The gym is more boring without being able to use your arms. In fact, it's hard to do much of anything without using the elbows. My prickly right elbow feels ever so slightly better after my 4th acupuncture session today. What a tedious slow healing injury.
4. Met with my thyroid doc today. I'm squarely in the mid-range. However, my RBC magnesium is really low again. Had to get an injection. I'm supposed to double my dose and take it am and pm now. I was already at 700 mg. I guess my body doesn't like to absorb magnesium.
5. I actually did an aerobic workout. Ta-da! 2 back to back sets is a lot for me. I felt pretty fried after the IM set ... was not enthusiastic about the squat jumps. Back to speed!
6. Fort Son is driving to college tomorrow am.