12 x 25 DPK shooters w/fins @ :40
4 x 25 burst + cruise @ 1:00
6 x (25 up tempo free + 25 EZ) @ 1:30
Acupuncture, 40 min
Rehab & Stretching, 30 min
Just did a short little workout today. And that was really all I had time for anyway.
Waiting for Jimby to arrive. There are 90 swimmers signed up for the NBAC meet -- not too bad for this time of year. http://www.swimphone.com/mobile/meet....cfm?smid=4140 Psych sheets: http://www.swimphone.com/mobile/meet....cfm?smid=4140.
Can anyone tell me if it hurts to go off the blocks with tennis elbow? I didn't seem to have much difficulty diving from the side last Tuesday. Last time I was in the acute stage of tennis elbow, I had no meet in sight for 2 1/2 months.
I tried a few lengths of doing breaststroke recovery with palms down as Salo suggested at the World ASCA clinic. Seemed pretty natural to me. I'll keep working on that, though I'm not doing much evil right now.
I am utterly flabbergasted I actually went to 4 workouts in a row!
SCM, Baylor Fitness Center
Amazingly, today was specficially a recovery workout! But, I couldn't help myself and did a few bits of sprint.
400 warm up
4 x 200 pull
====> I did the first one, then lost interest. I put on a bunch of different equipment and swam easy or drills, so total was 200 and then 3 x 100's.
8 x 50 on 1:00
I used my Speedo Optimus fins;
UW kick no breaths/swim easy
4 x150's swim or pull
====>That would be absolutely not.
Me: 3 x 75 easy; 25 blast from a wall dive; fly/back/free
Then: easy 100 free
Grand Finale: 1 blast 50 from a wall dive
truly a 29
6 x 50 on 1:00
I used SO fins again and mixed free/fly/backs
That was extremely promising. I have rarely been under 30, and this one was solidly so. Now I just have to work it down to a 28 - that would be really good in workout. Best of all, it didn't kill me. I was accelerating (or at least, not wheezing in at the end) into the finish instead of completely dying and just trying to hang on. That said, I didn't really have another one in me. My turn doesn't feel super sharp; sort of "I hope it goes ok" instead of really "owning it!"
P90X tonight and tomorrow. Fridays I don't have to help with schoolwork so I feel so free. I'm going to do P90X then eat a bunch of junk food and watch TV. I've got wafer hazelnut cookies, Lays potato chips and Cheeto puffs. I may go up to Chinatown to get my moon cakes - double yolk red bean all the way!!!
1 X 250 4:10 3:45
3 X 100 1:40 1:30
4 X 75 descend 1:15 1:05
Two rounds. Round 1 intervals left, 2 right.
1 x 300 kick 6:30
6 X 50 kick-fast- 1:10
1 x 100 swim
5 X 100 IM 1:45
4 X 75-1 of each- 1:15
4 x 50-1 of each- 1:00
3 x 200 free 4:00
1 X 100 easy 3:00
Two rounds, pull or swim.
200's: swim them fast and broken :10 @ 100
WARM DOWN: 4 X 50 easy 1:00
200 swim – 200 kick/swim
– 200 drill/swim – 200 scull/pull by 50’s
4 x 50/55 build each and try to descend
Kick 4 x 50/1:20, Flutter w/board & snorkel
- ave. 1:05
2 x 100/1:50 Free – Build – DPS
- ave 1:35 w/ 17 spl
2 x 150/3:00 Free – Strong effort on each
- went 2:17, 2:14 and 18 spl
Kick 4 x 50/1:20 Flutter on back
- ave 1:02
2 x 100/2:15 Back – choice of drill
- fist drill, went 1:57-58
3 x 100/2:00 Back – Strong effort on each
- went 1:42, 1:41, 1:39
Kick 4 x 50/1:30 Dolphin
- ave 1:17
4 x 25/1:00 fast fly
50 easy free
Total: 2750 meters
FAST Fri Sep 7th, 2012
LCM Mabel davis Pool
6:00 - 7:30 dove in 6:10
swam with GULL & Mary
beside Chris, Todd, Marcio,
Todd, Jim Dick & Sloan,
pool was warm
8 x ??? on 8:00, pick 100, 200 or 400
do the same thing each time, you can change strokes
did 200 FR
went 2:25, '6s, & 7s, most were 6's
2 beat kicked the first 5,
6 beat kicked the last 50 on #8
dove 4 - 8
went 2:20 on #8
pool was warm, can't wait to swim in a cool pool
swam down 100 after each
Did #2 workout today as written. It was a good one!
Swam w/ Kyle, Dave, Dave and Teresa. I'm pretty worn down and this was a big workout. Mostly looked for recovery where I could get it and tried to hold my stroke together.
600 Warm up
10 x 100 - 1:30 (odds IM, evens free)
Held 1:20-1:25 on the IM, 1:15 on the free
5 x 200 - 3:15 Convert free to back
I pulled these. Made 2:40 on the 200 backstroke.
4 x 100 - 1:15, last one hard
Started about 3 seconds late and never got a rest. Left 2 seconds behind on the last one but came in 3 or 4 seconds ahead.
200 IM Kick - 5:00
400 IM (5:45)
4 Times through:
* 4 x 50 - 1:00 IM Order
* 1 x 50 Kick - 1:00 IM Order
500 Cruise (6:25 - I used a pull buoy after 150 yards but no paddles)
50 Cool down
I swam at the Y this morning with Hannah. The pool was deliciously cool, and not at all crowded—we had a lane to ourselves the whole time. Here’s what I did:
400 scy warmup
8 x 100, odds FR desc. @ 1:30, evens IM kick steady @ 2:10
8 x 50, odds IM build @ :50, evens FR kick moderate @ 1:00
4 x 100 FR (25 sprint to feet + 75 easy) @ 1:45
4 x 125 IM, with the extra 25 traveling through the strokes, FR to FL
I cut the workout short after feeling some sharp pain on the outside of my left scapula on the last sprint. It subsided into just discomfort on the IMs, but I decided not to push things and got out after that. I think it might have just been a muscle spasm—the sprinting must come as a shock to my body at this point!
I have a busy weekend planned—tomorrow I’m helping out with the CIBBOWS Triple Dip, and with a mile race followed by a 5/10K it will end up being a long day out at the beach. Then on Sunday I’ll going out to Lake Hopatcong, about an hour west of here, for the USMS 2M championship. Looking forward to it all!
My kick is bad but when I can kick with zoomers faster than the 2 ladies in with me and they are swimming with big fins. Can you say SLOW.
Lucky for me it was long course and they moved out of my way after they were both almost to the wall and I just flipped before the wall and kicked back up to speed. I lapped at 300.
1000 free descent pace
500 free kick w/zoomers
done as 3 moderate 1 fast
4x50@1:10 fly w/zoomers last one in 51
4x50@1:10 back last one 53
4x50@1:10 breast last one 58
4x50@1:10 free last one 41
200 free w/strapless paddles & snorkle
4x50 dolphin kickouts 3 fast fly strokes then easy free
100 kick easy
total 2800 meters
Congratulations! You are on pace for achieving your goal this year:
FINALLY caught up to the GTD pace the computer recommends!! After having been 30 miles behind due to surgeries on both of my arms in April, it's nice to see that I will probably be able to get in the 500 miles again this year. I'm such a workout swimmer!!
5 x 100 P on 1:20
500 K locomotive
400 IM drill/swim by 25
300 speed play by 25
200 IM drill/swim by 25
100 speed play by 25
8 x 50 K on 1:00
12 x 25 on :30 drill/swim, free then stroke every 2
2 x 600 P, first one w/out paddles
300 back/free, breast/free
Total: 5100 SCY
Although the 400 IM was tough, and the 5 x 100 P on 1:20 was marginally tuff since it was actually part of warm-up, I feel like today was sorta easy & wish I had a better workout. I really like pushing myself but I suppose a semi-easy day once in a while is ok. I think I need to decide that after the first 1500, everything needs to be seriously worked - no matter what pace the kids are going.
Happened to log into FB this afternoon between work and my kids soccer games to see this notice from the team:
All practices tonight will be at EYAC due to a problem with WHS pool. 7-8:30 pm
Basically, all 4 practice groups ended up being slammed together into the one 6 lane 25 yard pool, which happens to have a separate 12.5 yd deep tank that we made use of as well. It was a different type of workout, but still intense.
The Black Group (my group) started off in the deep tank for the first 25 minutes or so. We ended up doing a lot of kicking, with a little swimming, but it was crazy fast sprints with little rest.
~30 lengths of the 12.5 pool AFAP Kick w/ board. Went in waves with 1/2 the group at each end. Basically we were getting about 10 seconds or so rest, if that.
~30 lengths of Free, which basically was a tight streamline kick, breakout, and 2-3 strokes to wall. Also did these in waves going the same pattern as above.
At least we didn't have any collisions.
Next was "Kick Wars". We paired off with someone who was our approximate size/ability level and did battle from the middle of the pool. Each person grabbed one end of the kickboard and went against each other until one person lost by being pushed against the wall behind them. If you've never tried this, it's a kick in the ass for sure! Some of the most intense kicking I've done in a while. I was paired off against another high school senior who was pretty powerful, and we almost matched each other in the middle of the pool until we both ran out of gas.
At this point, we rotated to a few of the lanes for our actual 'swimming' workout.
10 x 100 Choice @ 1:45
I did all free, and started off "easy" going a 1:06 with little effort and fighting the waves of everyone in the pool. Wow. Going on this interval I was easily able to maintain 1:05/1:06s with minimal exertion. #9 was 1:04, and #10 was 1:01
10 x 50 Streamline Kick on back @ 1:00 (went :44-:48s)
All this kicking is kicking my ass. Masters swimmers aren't supposed to be kicking. We did all that back in the age group days...
Now for the intensity...
24 x 25 @ :30
6 Rounds of Fly, Back, Breast, Free, going for maximum effort on each one.
OMG this was tough. I've done 25s before, but don't usually put out the effort like I was doing tonight.
Flys were :15ish
Frees were :13-:14s
Then...back to the deep tank for nothing more than...
VERTICAL KICKING and other 'fun' stuff for the final 15 minutes.
2100 Yards + ~ 750 yards or so of the kicking/swimming warmup in the deep tank...and the other non yardage intense kicking. I HATE KICKING
It was a good day, but I sure hope things are back to normal tomorrow. At least work isn't too hectic. Only 10+ hour days starting at 5:00am.