This morning was a very lightly attended practice, probably because a lot of families left town for the weekend to get out of the smoke. We only had 4 people there today, so there was a lot of personal time for the coach to make us work hard.
500 Free DPS breathe every 3
500 Choice Kick w/ board (25 EZ/25 Hard) did Free/Free/Fly/Free by 25s
500 Free Pull DPS breathe every 5 - I dislike this breathing pattern soo much
I'm only taking 11-12 strokes per length so I get a breath at the beginning, midpool, and right before the flip
Extra 150 Free waiting for the others to finish
10 x 50 (25 V-Sit Scull/25 Streamline Back Kick) @ 2:00 (was 1:02s)
200 Backstroke w/ 4 SDKs each wall, also 9-10 strokes (getting better)
Main Set (10 Rounds of):
100 Free @ 1:30 semi-strong w/ last 25 FAST (went 1:04/1:05s)2 x 25 Fly SPRINT FAST @ :45 - need to work on getting a more whippy fast kick200 Breast EZ
10 x 100 Kick w/ fins & board @ 1:30 make the intervals
Odds Flutter (went 1:26/1:28s)Evens Dolphin (did SDK on back) went 1:20ishFirst time I truly didn't cramp, or even have a sensation coming on either 6 x 25 ALL OUT @ 1:00
2 of each stroke (no fly) work the underwaters and sprint to the end
500 EZ Swim and out
Realized that I swam all 7 days of the week
(4 with the swim team, 2 at the YMCA lap swims, and 1 in Oregon)
For a total of 33,350 Yards (would've been higher had the swim team not been cancelled due to the fires/smoke)
Conversation with Coach John around Round #6 or 7 of the main set above:
"This is getting tough, and I definitely wouldn't be doing this on my own." I said.
He was asking "isn't this why you came here, to become a better swimmer?"
I said, "well yeah, and to lose a few pounds".
He then replied with "if you want to lose a few pounds grab a floaty belt and get in the deep tank with the ladies in the week. We're here to work."
I thought about crying at that point.
He was really pounding me about my dolphin kick being weak and wanted it snappy. "Snappy is happy". That and the addition of the underwater work will make the 200 Fly that much better and easier.
Oh, and another thing...don't come out of a freestyle streamline and take a breath before you even take a stroke.
AM only SCY
400 swim (100 FR/200 IM K/Dr/100 FR)
8x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count
8x100 @ 1:35 odd kick w/ board FR FAST, even aerobic swim FR
4x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count
Started off doing the 4x4 set from PWB's HVT thread, but felt gassed from yesterday's workout and still recovering from being sick so I called it a day.
Swam w/ Dave, Dave, Mary and Bob. Got up at 4:00 AM to make it to the 5:00 AM workout at HSA. They moved the time up due to a meet. Long workout today.
500 Warm up
8 x 50 IM Order - 1:00 Drill down/Swim back
4 x 100 Kick - 2:10
3 x 200 Free down/Stroke back - 3:00
8 x 50 Kick - 1:00
3 x 200 Free - 2:45 (Made 2:30s)
4 x 25 Kick - :30
400 Pull (4:40)
3 x 150 Free Down/Stroke back - 2:30
4 x 100 Pull - 1:30 (1:05, 1:05, 1:02, 1:00)
4 Times through:
* 75 IM - 1:20
* 100 Free - 1:30
200 Kick w/ Fins
3 x 100 Free down/Stroke back - 1:40
200 Pull - 3:00
4 x 100 - 1:30 Negative split (1:15, 1:15, 1:15, 1:10)
200 Cool down
Friday 9/21 (Friday Fly Day)
PM only SCY
Been sick all week so this was my first day back in the water, and it was rough. I jumped into the club workout in media res.
3x200 @ 3:00 IM (I did FR to warm up on both rounds), #1 drill, #2 DPS, #3 build each 50
4x75 @ 1:15 25 kick FAST/50 drill
4x25 @ :30 25 under H2O/25 FAST
300 @ 5:00 kick w/ fins FAST FL on back
4x50 @ 1:00 FR drill
12x25 @ :25 FAST (RD1: 1 FL/1 FR, RD2: 2 FL/1 FR)
A large portion of this workout was fly, but I did most of it freestyle to try and get my feel for the water back.
Gave blood Monday afternoon and it zonked me. I could hardly stay awake through dinner. So I went to sleep right after eating. Then, since I didn't spend anytime with my girls Monday night, I stayed home Tuesday morning to see them and walk them to school. Then I was out of town Tuesady night and Wednesday morning, so didn't swim Wednesday either. Made it to small group Thursday and back to the pool today. Work is really busy and stressful and we are in the middle of replacing all of the flooring in our house. One bright spot this week is that Dad seems to have turned a corner and started to slowly get better. All that adds up to a lot of stress, a lack of sleep, and a whooped David. I was present at the pool, but that was about it.
Swam with Dave B, Dave M, Peter, and Ray. Really shortened my workout hoping to be better tomorrow.
3x300 Free on 4:30
8x150 Swim/Kick/Swim on 2:30 (alternated Free/Back)
8x75 Free on 1:15
8x50 on :50 Back w/paddles
The weekend doesn't look much better. Swim at 5:00. Men's breakfast at 7:30. Then start putting in flooring the rest of the weekend. My wife has suggested skipping swimming and just start on the floors - fortunately she will still be asleep when I leave.
10 x 25 DPK shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
3 x through w/fins:
25 AFAP kick + 75 EZ
50 AFAP swim, broken @ 25 for :10 + 150 EZ
50 AFAP + 150 EZ
Round 1: flutter kick w/board (11 flat), 50 fly/back (22 flat), 50 fly (23 low)
Round 2: back shooter (9 low), 50 fly/back (21 high), 50 breast (28 flat)
Round 3: belly shooter (9 high), 50 fly/back (21 high), 50 back shooter (20 high)
4 x (25 barge kick w/board + 25 EZ kick) @ 1:30
Felt sore and tired during warm up, though times today were solid. In retrospect, I should have designated this as a recovery week and skipped drylands. This was 5 weeks in a row of drylands, and I usually only go 3-4 before taking a week off. So I'll just do swim + yoga next week, then gear up drylands for another 3 weeks, then take a week off before the Sprint Classic on Oct. 28. I guess I need to pay more attention to my FLOG!
Got a deep tissue massage today. Should've booked it for longer. Oh well. My forearms were apparently a mess.
Yep, that's right. I'm pulling a PWB and practicing at a different location today. I ended up having to come down to Oregon City, OR today to pick up certified copies of my divorce paperwork from my first marriage that ended in 2004 (for my daughter's passport). It was a big enough hassle that I got 5 copies of it today, so I won't have to return in the future.
Well, I was only 10 miles away from the town where I lived in, and coached with the swim team for 4 years in Canby, OR. I dropped in there and surprised the guys at the pool too. We had a good talk about the fires in Wenatchee, and life in general. Then I got into the pool with a "don't worry about it" fee...always the best!
Pool was 85 degrees, but it actually felt pretty good. The pool is mostly used by seniors in the area, beside the swim team in the afternoon, but they have to keep the majority of the people happy.
I did a workout similar to my age group team workouts, yet different to my liking.
5 x 100 Free @ 1:30 (1:08s felt easy)
12 x 25 w/ fins @ :30
Odds SDK on back 1/2way underwaterEvens Fly, Back, Free, Fly, Back, Free (ALL FAST)200 Free Pull
Kick Set: no rest between, just stayed on interval
4 x 100 Kick w/ board @ 1:55 (went 1:37-1:42s)
4 x 75 SDKick on back w/ fins @ 1:15 (went :55s)
4 x 50 Kick w/ board @ :50 (went :46s)
4 x 25 SDKick on back w/ fins @ :20 (went :15-:16s) These were "fun".
1 x 100 Free Pull @ 1:30 (went 1:08)
2 x 50 Free Fast @ 1:00 (:31s)
1 x 200 Free Pull @ 2:30 (went 2:11)
2 x 50 Free Fast @ 1:00 (:31s)
1 x 300 Free Pull @ 3:30 (went 3:15) (1:05avg)
2 x 50 Free Fast @ 1:00 (:32s)
1 x 400 Free Pull @ 4:30 (went 4:22)
2 x 50 Free Semi-Fast @ 1:00 (:33s)
Nathan and David were surprised at my performance during this swim. They do believe I'll be under 5:00 in the 500 this year.
I also found out that my normal swim practice back in Wenatchee is cancelled again tonight due to the smoke in the pool area. I guess no need to rush home to 'double it up'.
Now I can just visit the grandparents for a while before my 5+ hour return trip home.
At home with Susan.
1 x 200 easy free
4 x 50 drill
4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
4 x 50 @ :50 build each to fast
Set I (1200 set / 2200 total)
6 x 25 @ :40 underwater SDK w/monofin
6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
6 x 50 @ :45 back kick with fins
6 x 25 @ :40 underwater SDK w/fins
Set II (1200 set / 3600 total)
* 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
* 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round
Set III (600 set / 4000 total)
2 x 200 pull @ 2:40, 2:50
2 x 100 pull @ 1:20, 1:25
I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set.
Fast Fri Sep 21st, 2012
Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools
6:00 - 7:30
swam with Jim, Korey, & Keith
beside Chris, tyler, Jeff, & [ame="http://www.usms.org/forums/member.php?u=1257"]U.S. Masters Swimming Discussion Forums[/ame]
did 900 to 100
6 rounds of:
100 free fast 100 free easy (on 5:00)
100 choice fast 100 easy (on 5:00)
did all from a push except for my last one
did all FR except for last 2 fast choice 100's which were kick 1:24 & 1:20
started out FR held 1:09, 10 & 11, 1:07 on last
Sat Dec 1, 2012 - Sun Dec 2nd
2012 South Central SCM Reg Championships
2013 South Central SCY Zone Championships
Return to UT in early April, 2013
The 1st time since 1999!
Tentative dates: Fri Apr 5 - Sun Apr 7
it wont be
April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
2 X 250 4:00
2 X 200 3:15
3 X 100 1:30
4 X 50 descend 1:00
1 X 200 kick 4:30
8 X 50 kick 1:00
1 X 100 swim
1 X 150 2:15
1 X 75 fast 1:45
Four rounds, freestyle. Swim or pull.
2 X 50 build to fast 1:15
1 X 100 fast 2:00
2 X 50 sprint 1:15 #2 on 2:15
Four rounds, choice.
8 X 50 1:15
25 underwater(fins optional)/25 fast
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Dave, Dave, Dave, Leah and Ray. Just got back from donating platelets so here's my fuzzy recollection of what we did today.
600 Warm up
5 x 300 - 4:30 (Odds IM, Evens Free)
8 x 150 - 2:30 (50 Kick sandwiched inside a 100 IM)
8 x 75 - 1:15
* 1-4 Convert fly to back
* 5-8 Convert back to breast
8 x 50 Pull - :50 2 Easy/2 Hard
Made :27-:28 on the hard
200 Cool down
Did this workout a year ago.
Warm up (700)
400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim
4 x 100 Free/1:40 build each
- times were 1:20± on these
10 x 50/1:00 Every 3rd FAST
- did this set all back, fast ones 37±, the rest were around 45
8 x 50/1:15 - 12.5 smooth then accelerate into the Wall, Tight, Fast Turn, tight streamline with fast, narrow SDK and explosive breakout and burst to mid pool, then smooth to finish.
- did 1-4 free, 5-6 fly, 7-8 back.
4 x 50/1:00 Pace
- free, at 38±
1 x 400 IM Kick
1 x 400 pull, free w/buoy and snorkel
Total: 3000 yards
Recovery day today. Am pretty sore since I resumed strenght training after a 2 month lay off.
Took this from Leslie's HIT week 36.
200 IM drill
4 x 25 scull
8 x 25 shooters w/fins @ :45
4 x 50 free drill @ :30 RI
4 x 25 human drill @ :20 RI
4 x 25 free DPS @ :20 RI
4 x 25 1 breath free @ :30 RI
4 x 25 breast drill @ :30 RI
4 x 25 breast DPS @ :20 RI
4 x 25 breast kick @ :30 RI
1 x 100 IM kick
4 x 50 back drill @ 30 RI
4 x 25 back DPS @ :20 RI
4 x 25 back swim strong @ :45
Total: 2300 meters
Last night I attended my first diving practice. Not diving as in racing starts, but springboard diving!
The team I swim for—Team New York Aquatics—added a diving team in January of 2011. Last March the local meet we held included a diving competition. I stuck around and watched. I saw not only former collegiate divers doing spectacular things, but also some of my lanemates who were relative beginners doing credible dives. I was smitten, and decided that I had to try it out.
Over the spring and summer I stayed pretty busy swimming but kept the diving in mind. So last week when I got a team email about a diving boot camp for anyone interested in trying out the sport, I signed up right away. I spent last Sunday afternoon learning some basics, and then ventured out to Queens last night for my first session on the boards.
And I loved it! Our coach is really great, and really focused on doing the basics right and progressing slowly, so the beginners group (there are five of us) just worked on jumping off the board correctly and doing some forward line-ups (basically getting your body aligned, bending over at the waist, then falling off the board in a diving position. We did these skills off both the 1m and 3m boards. The latter was a little scary at first, but having keys to focus on for each skill was helpful.
And for the record, that jumping off the board thing—it’s a little harder than it looks! The technique is a little different than jumping on land—you want to use your legs to push the board down as powerfully as possible, then get yourself into a straight, stiff line by the time the board reaches its lowest point so that it can vault you up into the air as high as possible when it rebounds. That means straightening out the spine, which is designed with curves to absorb shocks—a good thing in real life, a bad thing if you want to fly as high as possible off a springboard (or glide as far and fast as possible after flipturns)., A lot of our dryland work last night focused on getting that straight spine.
I have absolutely no background in diving. I did take a trampoline class in college, and loved that, so the idea of eventually being able to do flips in the air again appeals to me. I plan to try this diving stuff over the next few weeks or months and decide if it’s a keeper as an activity. Some questions I have: Can I do this without too much risk of an injury that will affect my swim training (I’m especially worried about my wrists and elbows—they’ve already proven somewhat delicate)? Will I be too scared once we progress to more complex skills? Is taking up springboard diving in one’s mid-40s completely insane? And if it is, do I care?
Answers to all these will come soon enough. For now, I’m having fun learning some new skills in a new sport!
Got in the lane beside Sela today - wise choice as the workout went by.
5 x 100 fly/free/breast/free on 1:30
12 x 100 on 1:20
10 x 50 kick on 1:00
8 x 25 4 cycle speedplay on :30
3 x 200, free/pull/breast
500 P neg split
100 breast easy
2 x 50 fly/free
It is still so hard for me to do 1:20's over and over and over again. I long for the day when they feel like 1:30's do now. Working fairly hard (80%?) I come in around 1:12/13 consistently. I want that to be coming in at 08/09 consistently. BUT, I can feel myself getting stronger!!
Swam beside Sela today, and also one wave behind (so I left 5 sec behind her) - and easily caught up and passed her on each of the 12 x 100. I'm hoping if I do this enough that she will soon relinquish the lead position to me if we are forced into the same lane. Especially since my actual goal is to be able to do 100's on the 1:15 with the "ease" that I do 1:20's now. Then I'll bet my 500 free would have a rockin' time! Still, gotta admit doing 9 x 200 on 2:40 & 12 x 100 on 1:20 is bound to help the 400 & 800 free that I'm doing in October (3 weeks away?!). The knee has been nicely cooperative this week & I've been able to get in some good breaststroke. Tomorrow I've got a tennis match during ATAC practice, so will attempt to get in a little bit on my own in the afternoon - if only to stretch out the muscles I'm not used to using!
Updated September 21st, 2012 at 05:42 PM by Celestial
I will try doing sprints tomorrow at the Y in the short course pool. Today just seemed best to do distance even though I need another float day.
Taper starts next week for my big fall meet.
500 kick w/zoomers
4x400@7:00 w/paddles & bour descending went 6:26, 6:15, 6:08, 6:01 really wanted to go under 6 but couldn't get there today.
Total 3000 meters
Kneeling cable crunch
3 sets of 10 @ 100 lb.
10 sets of 3 @ body weight (171 lb.) + 30 lb. @ 1:00
2 set of 5 @ 115 lb.
4 sets of 5 @ 205 lb.
Wide-grip overhand cable rows
1 set of 10 @ 80
1 set of 10 @ 90
1 set of 10 @ 100
2 set of 10 @ 160 lb.
I think this was the first time I have been able to do 10 sets of chin-ups with 30 lb. It was definitely as heavy as I could handle today.
Well, practice for the swim team got cancelled tomorrow. The Wenatchee area is so dense with smoke that it's almost unbearable. Luckily the pool at the YMCA in East Wenatchee is open, and smoke free. It's amazing how much about 5 miles distance can make, plus going up in elevation out of the river valley. I just got into lap swim and I was the only one there tonight alongside the swim lesson groups.
I did a somewhat sprinty-type workout tonight on my own:
100 Free stretch out, then stretch my arms (sore from last night's practice)
300 Free Pull
4 x 100 Kick w/ fins
(25 SDK on back/25 Flutter on back) w/ 5 underwater kicks @ 1:30 (went 1:23ish)
5 Rounds of:
100 IM @ 1:30 Desc. (went 1:20/1:18/1:15/1:15/1:1350 Free Fast @ 1:00 (went :31/32s)
16 x 25 @ :30 (min. 5 underwater kicks on all)
Odds SDK on BackEvens Sprint Free150 EZ relax
1 x 100 Free AFAP from a push (went :58)
My legs didn't die on the final 25/50 either this time, in fact they actually began accelerating. I guess the coach is right about our training how it will just come automatically in a racing situation if we practice it daily.
1 x 100 Free AFAP w/ paddles & shorty fins (went :53)
same result, legs didn't really hurt (yes they hurt, but the hurt from kicking, not from dying)
200 EZ and out
Tomorrow, early morning, I'm taking a road trip down to Oregon City, OR. I have to pick up a few certified copies of my divorce paperwork from my former life, and I have to get them on Friday. The best part of my former life is my oldest child of course, which is 100% mine. The U.S. Govt. is waiting for the certified version for my daughter's passport, and they don't give you much time to get the papers. I'm not about to lose the money I've already paid, so I guess I'm headed to Oregon.
I may try to surprise the old head coach that I used to work with in Canby, OR tomorrow as well. Maybe they have a lunchtime lap swim and I'll just walk in as a paying customer, and he'll be like "WTF??"
w/u: 150 FR, 150 Bk, 200 IM
10 x 50 on :45 (#5+10 = BK)
500 FR with snorkel (25 DPS, 25 drill)
Go Four times through:
- 200 FR pull with buoy on 2:50
- 4 x 50 FR on :50
-- Round 1/3 = Quarter's Strong
-- Round 2/4 = Burst 6/8/10/12 and cruise
- :30 sr between rounds (next top or bottom)
200 with snorkel (skull/dps by 25) warmdown
Did I mention that I forgot my goggles at noon? I did,so I made sure to bring them tonight. Good workout, despite a crowded pool when I first got it. Still getting used to the snorkel, but think it would be more beneficial for training LCM (less turns). The main set was tough; I stopped the intervals off a tad the 50's for a little more rest, plus took :30 between rounds. I intended to descend the 200's, but went 2:29, :31, :34, :30 - really pushed the last one. Quads sore from earlier, so I dropped a kick set.
Now back to juicing some grapes
rehab exercises, 15 min
power wheel roll outs, 3 x 15
captains chair leg raises, 2 x 20
total ab machine, 120 x 4 x 12
rear delt flys, 65 x 1 x 15, 70 3 x 15
super pullover, 110 x 1 x 15, 120 x 3 x 10
good mornings, 65 x 1 x 8, 75 x 3 x 8
leg abductor, 130 x 3 x 6
extreme angle iso squat, 4:00
TRX squat jumps, 15
Stretching/Foam Rolling, 20 min
I didn't feel like going to the pool today. It was a little soon for drylands, as I just hit the gym on Tuesday, but I went with my mood. Hopefully, I can do a kick ass HIT workout tomorrow. And then I have a massage scheduled! I haven't had one since June.
Interesting article on taking time off:
--- I sometimes wonder if more of us should do this. Perhaps it is the best way to faster times and ideal training, though it would take some patience to let yourself fall out of shape and then rebuild. Jimby was forced to take two weeks off for a retina detachment, and came back stronger than ever. I believe Jeff Commings takes chunks of time off on occasion too.
Swimming & Stress -- surprised they needed a survey for this